How to Be Vegan : Replacing Dairy

Going vegan can seem hard to most people. Giving up things like meat, dairy and eggs may seem like an impossible thing, but I am here to tell you that it is far from that! Replacing things like dairy products can seem like second nature, once you get the hang of it!

Eat Your Vitamins - How to Get Your Vitamins from Food

     We've probably been told or have read many times that we need to get more vitamins. What most people mean when they say this is, we need to take some sort of multivitamin pill, or supplement. These are good ways of getting your vitamins, but its not the most natural way. We can get most, if not all of our vitamins from the food we eat! Not only is this healthier, but easier and cheaper!

Gift Guide for the Health Conscience

     Its Christmas time! Its the time for giving, being with friend and family, and enjoying all the season has to offer! We all love to give gifts to our  friends and family members and see their face light up when they open the gift, and of course we like receive gifts too!

      Knowing what to get someone as a gift can be pretty tricky, especially if they have some interests or hobbies you don't know alot about! In that case, it can be helpful to do some research or talk to someone who does know something and get some gift ideas from them! I love running, fitness and nutrition. Taking care of my body and helping others do the same is one of my hobbies. You might need to get a gift for someone who has the same or similar interests and if so, you've come to the right place!

Gift Guide for Your Health Conscience Friends

 

 

 

Fitness Accessories

 

      For someone who is really in to fitness, staying active and working, there is nothing better to receive than some cool new gear to use! Whether its a pretty water bottle, a cute headband, gym bag, ear buds, or even some new kettle bells, who ever you give them to, will love them! You can even customize it to whatever activity he/she is interested in!

     For runners, ear buds, arm belt for their phone, running ID or even a new running watch are great ideas!

     For those into weight lifting, some new weight gloves, fun workout shirts or a bluetooth speaker to blast their tunes might just be perfect!

    And for those who are just getting in to fitness, some kettle bells, light weights, yoga mat, or resistance bands are great! Whatever your fitness-buff friend or family member is in to, getting them a gift that fits their activity is always a good idea!

 

 

Reading Material

 

     If you are a health conscience person, or you know some one who is, you probably know that we are always reading up on the lastest health craze, workout trend or lifestyle. Even if we don't agree with them 100%, we still love to learn about them! Getting someone a magazine subscription to a health or fitness magazine is a great gift that they get to keep getting all year long! I am subscribed to VegNews and I love it!

     Also, books make wonderful gifts during the winter because there is nothing better than curling up next to the fire with a good book! There are hundreds of health, wellness and fitness books out there, so you are sure to find the perfect one to gift!

 

 

 

Classes

 

     Like I said, health conscience people love to learn how to be healthier, and while reading about it is great, taking a class can be alot of fun too! Taking a fitness class in somthing they've never tried, or something they already love is a great way to give your friend/family member a day to remember!

     Cooking classes are also another fun gift to give to someone who is careful about what they eat. Learning to cook healthier, better or in a differnt way can really help to inspire them to continue living their healthy lives!

     There are tons of differnt kinds of classes out there to choose from, so you will have no problem finding the perfect one! Even offering to taking the class with your friend or family member can make the experience even more special!

FOOD!

     You might be laughing now, but get in between a runner/cyclist/yogi... and their food and you won't be! :) We all love food, especially fitness and health conscience people, so giving it as a gift is never a bad idea!
    If a person has a specific diet or allergy, then getting them food that is suited to them is very thoughtful. Maybe they are gluten free but love a certain type of dessert, so you could make or buy them that dessert in a way that they could enjoy it. Or, like me, they are vegan, so you could gift them some delicious vegan food goodies!
     Food subscription boxes are another fun way to give food this season! They are offered in various catagories, such as vegan, gluten free or whole-foods, and usually can be customized. Having a box of food to look forward to every month is pretty exciting and I don't know one person who wouldn't love it!

Pamper Time

     If food, books or new fitness gear don't seem to fit your friend or family member, maybe they just need a little pamper time. Time just for themselves, to relax and chill. Giving someone a day of relaxations is always welcome, whether they are into health and fitness or not.

      A day at the spa, a nice massage or a trip to the nail salon might be just what a person needs. For those who are busy staying active, pampering themselves like this is probably something they do once every blue moon. Giving them a massage or spa session is a great way to make sure they get the pampering they deserve!
    If going to the spa doesn't sound right, having a relaxing day in might be better! Putting together a 'at home' pamper session might even be more fun! Fill a box or basket with lotions, bath bombs, teas, a cozy rob or pair of PJs or whatever would make your friend or family member feel pampered!

     Gift giving can be hard, but if you take time to learn about what a person likes, then you can give them a gift that they will not only love, but remember! Gving them a gift that is personal or specifc to their lifestyle is thoughtful and always well received!


     I hope this gift guide has been helpful to you and that you feel more confident in your gift giving this year! Please share this post and my blog with your friends and family members to spread more love for a healthy lifestyle this holiday season!

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Stay healthy, happy and laughing!
Happy Holidays!

-Hannah



Seasonal Super Food- Health Benefits for Pumpkin!

     Pumpkin is pretty popular around this time of year, and that is great because Pumpkins are so good for you! It defiantly should be considered a Seasonal Super Food! Pumpkins are beautiful, delicious and also super nutritious, so no wander they are in every food item this time of year!

     Pumpkins are an excellent source of important vitamins and minerals like Vitamin A, E, C and B2 and Potassium, Manganese and Copper! They are also full of Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium and Phosphorus!

    Pumpkins are great for your eyes because they are rich in carotenoids! Carotenoids promote healthy eyes and night vision as well as protect against cataracts and age-related macular degeneration!

     Because Pumpkin is so rich in carotenoids, vitamin C and E, and Potassium, they help reduce the risk of cardiovascular disease and several types of cancers. Carotenoids also help promote longer life and vitamin C and E prevent wrinkles!

     Pumpkins are a low GI( Glycemic index) food, which is associated with lower risk of type 2 diabetes, heart disease, age-related macular degeneration and obesity.

     Pumpkin is packed with fiber and low in calories, making it a great weight-loss food! Fiber helps to lower cholesterol levels, regulate blood sugar , protect against heart disease and colorectal cancer!

     The Vitamin C found in Pumpkins help antioxidants to function and your body absorb Iron!

     The Vitamin A that is in Pumpkin aids in growth and development!

    Folate can also be found in Pumpkin! It aids in cell renewal and fetal development!

 

How to Eat Pumpkin

      As you can see, Pumpkin really is a healthy vegetable and more than just a seasonal flavor! Besides the usual ways of eating pumpkin, there are also some unusual ways that you can enjoy this nutritious squash!

     Pumpkin is of course delicious in drinks like Pumpkin Spice Lattes, Hot Cocoas, Frappuccinos and Smoothies. I love to try out vegan recipes and tweak  them to make it my own! Hopefully I will be sharing some of those with you soon!

     Baked goods also benefit wonderfully from pumpkin! I have several recipes like pumpkin muffin tops and muffins here on my blog!

    Savory dishes are also a delicious way to enjoy pumpkin! It can be added to chili, curries, soups, pastas or even roasted and added to salads, rice bowls or just eaten on its own!

    However you choose to enjoy pumpkin, the health benefits are the same! Eating pumpkin fresh is always best, but you can also use the canned version! Keep in mind that 'pumpkin flavored' or flavoring has none of the nutritional benefits that fresh or even canned has to offer!


     Pumpkin is a wonderful seasonal vegetable and is packed full of nutritional benefits and eating more of it shouldn't be hard around this time of year! Now that you know all the health benefits of pumpkin, you have even more reason to eat it everyday and feel super healthy and festive!

Please share this post with your friends and family! Spread the love of a healthy lifestyle to more people so the world can become a healthier place!

You can follow the blog via email, Google and social medias! Following the blog helps you to stay-up-to-date on all the posts and even get some extra blog content!

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New Posts Every Friday!

Stay Healthy, Happy and Laughing!
H. Banana
    

Hurray For Oats!

     Oats might seem a weird thing to write an entire blog post about, but they really are amazing! My family and I have started making and selling homemade granola at our Farmer's Market, so we have been dealing with a lot of oats lately! This got me thinking.. "Why should we eat oats? How good are they really for us?" and so I did some research. This is what I found...

#1 Oatmeal is Delicious!
well, maybe not on it's own, but when oats are added to recipes they really can be delicious! Keep ready for some great recipes and ideas on how to use oats more!

#2 Oatmeal Provides Fiber and Protein
Most Americans don't get enough fiber these days, so adding it in whenever you can is important. Protein is also a important thing in your diet. Having oats for breakfast provides you with some much needed fiber and protein, and it keeps you full until lunch!

#3 Oatmeal Helps Lower Bad Cholesterol
Oats contain a special strand of fiber called beta-glucan which, studies have shown, reduces levels of bad cholesterol and can help to prevent heart disease and strokes! With the number of deaths from heart diseases grows, it is important to protect ourselves from it in every way possible!

#4 Oats Contain Important Vitamins and Minerals
Oats might seem simple, but they are packed full of nutrients! They contain B vitamins and minerals like iron and magnesium! These are so important in our diet because they keep our bodies running smoothly, like they were meant to!

#5 Oats Aid in Weight Loss
Oats contain fiber, which helps to keep us full and also acts as a natural laxative. Both of these things help in weight loss. When we eat oatmeal for breakfast, we will remain full until lunch, which keeps us from snacking, thus, helping us lose weight. Studies have shown that, those who eat oatmeal at least three times a week, lose weight and keep it off better than those who don't eat oatmeal!

#6 Oats are Cheap!
There are so many "health" foods out there that claim to help in weight loss or keeping your body healthy. And while those things might work, they are usually pretty expensive. Oats, on the other hand, are so healthy for you and they help in weight loss AND they are super cheap! Replace your morning "health" cereal with oat meal and watch your wallet get bigger and your waistline get smaller!

   So, oats are pretty great, right? With all those health benefits, why wouldn't you want to eat them everyday? Well, maybe because they are pretty boring by themselves and you don't know how to make them delicious? Worry no more! Here are some great ways to eat oatmeal everyday!

Brownie Batter for Breakfast-
Measure out your oats into your pan ( 1/3 of a cup is a serving size). Add in 1-2 TBS of cocoa powder, 2-3 TBS of maple syrup, a pinch of salt and your cooking liquid ( you can use water, almond milk, chocolate almond milk......). Cook your oatmeal as usual. When they are done, add them to your bowl and top with chocolate chips, almond butter and raspberries for a delicious, health and filling breakfast!

Oil Free and Vegan Granola-
My recipe for Valentine's Day Granola is oil free, vegan and delicious! I love to eat granola on top of smoothie bowls, oatmeal, nondairy or banana ice cream or just a handful for a snack!


Oatmeal Smoothie-
Add 1 banana( Frozen is best) , a handful of berries ( I like strawberries and again, frozen is best), 1 TBS nut butter of choice, 1/3 cup oats and enough nondairy milk ( coconut or almond are my favorites) to blend to your desired thickness. This smoothie is super refreshing, filling and delicious! Its perfect to start your day or to pick you up in the afternoon!

Oatmeal Cookies-
My Banana Bread Cookies are super simple to make, but they are really yummy! With just a few ingredients, these cookies can be whipped up in a flash and enjoyed for breakfast, snack or dessert!

Oatmeal Bowls-
Here are a few great ways to enjoy oatmeal-
Cinnamon, Maple Syrup, Apples and Raisins
Vanilla, Blueberries, Almonds and Maple Syrup
Peanut Butter, Banana, Chocolate Chips
Pears, Maple Syrup, Dried Cranberries and Nutmeg
Coconut Milk, Pineapple, Mango, Raspberries

     So there you have it! So many ways to enjoy oats everyday! of course there are so many more ways you can eat oats, but I couldn't fit them all in to this post! Oats can also be used in things like veggie patties, breads and other savory things! With all these options, you have no excuse not to be eating oats everyday, or at least every week!

 I hope you enjoyed this post all about oats, their health benefits, and several ways to eat them everyday! Please share this post and my blog with your friends and family to spread the love of healthy living!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and Pinterest @ Hannah Plunkett.

I post every Friday!

Stay Healthy, Happy and Laughing!

H. Banana

The Clean Fifteen and The Dirty Dozen

     Organic fruits and vegetable are becoming more and more popular, but they all tend to be more expensive than the 'regular' ones. There are a few fruits and vegetables that you don't have to buy as organic, but there are also a few that you should buy organic as much as possible! Knowing what to buy organic and what you don't have to buy as organic will be easier on the pocket book, while still keeping you healthy!

 

The Dirty Dozen

     If you have never heard of the Dirty Dozen, then it probaly sounds a little strange to you! But, let me explain, and you'll understand what I'm talking about!
     The term Dirty Dozen is applied to the list of foods that should be bought organic. These are foods that we usually eat the skin of, and that tend to absorb the chemicals that might be used when they are grown. Buy these 12 fruits and vegetables as organic to limit the amount of chemicals in your body!

Apples- Are usually #1 on any Dirty Dozen list. This is mainly because you tend to eat the apple's skin, which is a prim place for chemicals and pestisides to cling to!

Strawberries- Strawberries should be bought organic for the same reasons as the apples. We eat the skin, and the skin is where most of the chemicals are. These berries are also very good at absorbing anything, which includes the chemicals sprayed on them while being grown or handled.

Grapes, Celery, Peaches, Spinach, Sweet Bell Peppers, Imported Nectarines, Cucumbers, Potatoes, Cherry Tomatoes and Hot Peppers finish off the Dirty Dozen list. All of the fruits and vegetables are ones that we eat the skin of and are hevaily sprayed with chemicals. Buying these foods organic helps reduce the amount of chemical you ingest on a daily basis. While they might be a little more pricy, these are the foods that you should always buy as organic!

The Clean Fifteen

     To follow up the Dirty Dozen there are the Clean Fifteen! These are the fruits and vegetables that are okay not to buy as organic. They are not as heavily sprayed and/or are fruit and vegetables that we don't tend to eat the skin of. Also, mosts of them don't absorb anything very well, which means that chemicals are as absorbed as much!

Onions- We don't eat the skin of the onion, making it alright not to buy them as organic!

Pineapple- Again, we cut away the skin of the pineapple, so we don't have to worry about eating the chemicals that are on the skin!

Avocados- Once again, we don't eat the skin of the avocados, so they are also okay to buy as not organic.

Cabbage- While cabbage doesn't really have a 'skin', we usually peal away the first few layers of leaves anyways. Also, cabbage tends to absorb the chemicals that might be sprayed on them while growing.

Frozen Peas, Papayas, Mangos, Asparagus, Egg Plant, Kiwi, Grape Fruit, Cantalope, Sweet Potatoes, and Mushrooms are the rest of the Clean Fifteen. These are fruits and vegetables that don't absorb the chemicals that might be used on them, and most of o them we don't eat the skin of. While buying all your fruit and vegetables as organic is great, these fifteen are fine to buy as not organic.

Corn- Corn might be listed on some Clean Fifteen lists, but i have to disagree with it. I belive that corn should always be bought as organic, because otherwise it tends to be GMO( Genetically Modified Organism). GMOs are not healthy for your body, so I suggest always buying organic corn.

I really hope this post as been helpful to you! Buying organic can seem unnecessary and expensive at first, but knowing what should be bought organic and what doesn't have to be, is so helpful! Its easier on your pocket book as well!

If you found this post helpful, please share it with someone else who might enjoy it! Also, please share my blog to spread the love of a healthy lifestyle! :)

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

I post every Friday!

Stay Healthy, Happy and Laughing!

H. Banana

Pumpkin Muffin Tops!

These are the kind of muffin tops that you do want! :) They are healthy, soft, pumpkin-y, spiced, and delicious! Also, they can be made completely Vegan!

 

   Fall is officially here, and with it comes pumpkin flavored everything! Most of the popular Fall treats aren't that great for you, but thankfully there are some great healthy choices too! These muffin tops are the perfect example, since they are both healthy and plenty pumpkin-y to satisfy your fall cravings and keep you feeling great at the same time!

   I am calling these muffin tops because I baked them in a ( leaf and pumpkin shaped) whoopee pie pan, so they are a bit thinner than muffins. I love the way they turned out! Beautiful fall shapes, super moist and soft, and a great serving size to help you not over eat!

Ingredients:

1 1/2 cup Whole Wheat Flour
2-3 tsp Pumpkin Pie Spice or Cinnamon
1 tsp Baking Soda
3 Tbsp Ground Flaxseeds
8 Tbsp Water
1/2 cup Coconut Oil- room tempt.
1/2 cup Honey(or Maple Syrup if you want to keep this completely Vegan)
1/2 tsp Vanilla
1 cup Canned Pumpkin
1/4 tsp Salt

First, we need to make our Flax Eggs! We aren't using eggs in the recipe, so that it can be Vegan( if you use the maple syrup)! If you've never made a flax egg, don't be scared of them! They are super simple!

Add your ground flax to a bowl and add in the water. Stir well- you'll notice it go really thick. Leave it to the side while we get on with the recipe.

Add the flour, pie spice( or cinnamon), baking soda, and salt to a bowl and stir to combine. Then add in the rest of the ingredients, including the flax egg.

 

Stir well, making sure to mix the flax egg in well. Then, grease a pan and spoon in your batter. If you don't have a whoopee pie pan, you can use mini muffin tins, regular muffin tins or a 8x8 baking pan.

I wanted to use my whoopee pie pan because of the fall shapes! :)

 

Make sure to press the batter into all the little corners. I like to give the pan a little tap on the counter to help it settle.
Bake at 350 F for 10-12 minutes for the whoopee pan and mini muffin tins. For the regular muffins or 8x8 baking pan, 12-15 minutes. To check that they're done, just stick a tooth pick in the center. If it comes out clean, they are done! Also, they will smell really good!

 

Let them cool for 5-6 minutes before removing them from the pan.

Eat them fresh from the oven, or store them in an air tight container for a few day- but I doubt they last that long! I love how festive, delicious, pumpkin-y, healthy, and cute these little muffin tops are!

I enjoyed my(1st) tasting with a warm cup of coffee and a good book! They are the perfect afternoon snack, dessert, and they are even healthy enough to have for breakfast!

I really hope you try these delicious and healthy fall treats! If you like them, please share this post with a friend and family member to help them celebrate fall on the healthy side!

Please follow the blog via email, Google, Twitter @ SpinachisGood, Pinterest @ Hannah Plunkett, and now on Tumblr @ Justrunningforfood.

New post every Friday!

Keep Healthy and Safe!
H. Banana

 

Pico de Gallo

    I think it's safe to say that I'm in love with Mexican food! Being born and raised for a while in Texas probably didn't help either! :) This delicious recipe for fresh and flavorful Pico de Gallo is one to add to your recipe book! It's simple and easy, like any good Pico should be, and packed full of flavor!! Also, Pico is a great healthy and low calorie side item or snack, that's full of fresh veggies and herbs to give your body some nutrients!

Ingredients:

1/2 Yellow or White Onion, finely chopped

4 Roma Tomatoes, finely chopped

1 Bell Pepper, finely chopped

3 TBS Finely chopped Cilantro

Juice from 1 Lemon

Salt and Pepper to taste

Pinch of Cayenne Pepper

This recipe is pretty simple, just chopped, juice, dump, stir, season, taste, and devour! But, I'll walk you through it with some pictures, just in case! :)

First, add your finely chopped onions to a bowl.

To this, add your finely chopped tomatoes.

And the finely diced bell pepper. I try to go with a color other than red, since the tomatoes are red, but any color with do!

 

I looks kind of like a heart or a 'Peace' sign, doesn't it?

Next, we need to add the cilantro, lemon juice, and spices.

Now, just give it a stir and a taste, to make sure it is to your liking!

 

All those bright colors make this a delicious and beautiful dish!

When you're happy the dish taste amazing, give it a final stir and then plate it to serve! I love to use our Mexican bowls to serve this Pico because the colors go so well together!

So lovely! I could eat this on anything! We love to put this with tacos, fajitas, salads, tortilla chips, quesadillas, enchiladas, or...... I sometimes eat it with a spoon, its THAT good!

 

I could go on and on with the pictures, but maybe that is enough for this post! :) I hope you try this recipe and discover for yourself the perfection of this Pico de Gallo! If you like it, please share this post and my blog with your friends and family members to encourage them to live a healthier life!

Follow the blog via email, Google, Twitter @SpinachisGood , and on Pinterest @ Hannah Plunkett. I would love to hear your feed back on my blog and post! You can do that in the comments, via email @ healthypinner@gmail.com, and on Twitter!

I have recently decided to go from Monday and Friday post to just Friday post. This is because, with school and everyday life, I don't have a lot of time to put into my post! Hopefully going to once-a-week post will allow me to put more into the blog content!

New post every Friday!

Keep Healthy and Safe!
H. Banana

Fire Cracker Roasted Potatoes

Happy Fourth of July! Last 4th were in New York City( The picture above is The Empire State Building at night on the 4th) and we celebrated with a baseball game,  fireworks, a great dinner out and a late night walk to the top of the Empire State Building!

This 4th, we will be road tripping through Canada! But, just because we'll be in a different country, that doesn't mean we won't still  celebrate our country's special holiday!

 

BBQ, burgers, grilled food and sides are one of America's favorite ways to celebrate any holiday, especially the 4th. My Fire Cracker Roasted Potatoes make a great side dish for BBQ, burgers, grilled meats and veggies!

Ingredients:
17 Small Red Potatoes (Or enough to feed you crowd!)
2-3 TBS Olive Oil
Salt and Pepper
2 TSP Paprika
1/2 TSP Chili Powder

Wash and dice up the potatoes into cubes. The smaller they are, the faster they will cook, but don't make them too small!

Place them in a 9x13 baking dish and shake the pan to make an even layer.

 

 

Drizzle with the oil and sprinkle with the seasonings.

 

Stir to coat all the potato cubes and place in an oven PREHEATED TO 350 DEGREES.

Cook for 45-50 minutes, stirring every 20 minutes or so. To check readiness, poke with a fork. If the fork goes in easily, then they're ready!

 

Yummy! They smell so good and taste even better!

 

Serve these with your favorite dipping sauce or plain with your BBQs, Burgers, Grilled meats and more! A fun, Patriotic twist would be to use a few purple potatoes in the mix as well. Then you get the full, red-white-and-blue effect!

 

 

Happy Fourth of July! I hope you have a great holiday, and if you try my Fire Cracker Potatoes, let me know what you think!

Please share by blog with a friend or family member! Follow the blog via email and GOOGLE and on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

 

Keep healthy and Safe!

H. Banana

 

 

Portion Control and Making a Balanced Plate

 It is a no-brainer than too much of unhealthy food isn't good for you, but too much of healthy food can act in the same way! Practicing portion control and learning how to balance your plate is important to achieving your goals as well as maintaining a healthy body!

Portion Control
 Let's start with portion control. This is something that should be practiced every time you go to eat anything! The only thing that portion control doesn't really apply to is water, which you can't really have too much of anyways!

I found a great picture on this website, The Skinny Confidential  , That explains portion control really well!

Your portion size for rice, pastas, fruits and veggies is the size of your fist. So, next time you are serving up some rice, pasta or fruit and veg, check your portion size by simply making a fist!

Next on the list is meat, fish and poultry. This should be measured by the size of your palm.

Nuts, raisins, and other dried fruits should be measured by handfuls. One handful equals one serving. This is a great tip, because most people( including myself!) tend to over eat on these types of foods!

Chips, popped corn, pretzels and other snacks of the like, are measured by handfuls as well. Two handfuls equals one serving!

Peanut Butter, nut butters, and hard cheeses are measured by the size of your thumb. This is another great tip because it is so easy to over eat these foods!

Finally, cooking oils, Mayo, butter and sugars should be measured by the tip of your thumb. As you can tell, these are foods that you shouldn't consume a whole lot of!

What I love about these portion control tips is that they are all portable! You have your hands with you always, so you have to excuse not to use them to portion your food correctly!

Making a Balanced Plate
Balancing out your plate is just as important as portion control. Having the right balance of carbs, proteins, sugars and so on will help you stay healthy and achieve your goals!
OneMedical as a great picture, showing a balanced plate!

Let's start with the biggest portion of the plate. 1/2 of your plate should be filled with leafy greens and a variety of veggies and/or fruit. Try and chose something new or different every meal to keep your body and mind guessing! Here are a few quick suggestions!
Swiss Chard, Bok Choy, Sugar Snap Peas, Broccoli, Kale, Spinach, Lettuce, Squash, Radishes, or a blend of several veggies!  They can be eaten raw, steamed, sautéed, or grilled! I like to eat these first, so I fill up on veggies and fruit so I am less likely to over eat!

Next comes the grains! You should fill no more than 1/4 of your plate with grains or legumes.  They should be rich in fiber to help you feel full longer. Here are a few suggestions!
Brown Rice, Quinoa, Kidney Beans, Whole Wheat Bread, Black or Navy Beans, or Lentils!

Protein time! Like the grains, only 1/4 of your plate should be filled with your protein. Use your portion control skills to chose a palm sized piece of meat, fish or poultry!
Fish, Lean,grass-fed meat, and eggs are good choices and for the vegetarians out there, Beans and Rice, Edamame or Tempeh are good choices as well!

As well as having your plate 1/2 fruit or veg, 1/4 whole grains and 1/4 protein, you should also include a portion controlled amount of healthy fats like oils, nuts, or avocados. You can sauté your veggies with an oil like Olive Oil or Coconut Oil, add nuts to your salad or rice, and avocados are, in my opinion, good on everything!
 Have fun with it, and mix it up! Don't just have the same thing every day, because you'll get bored and you will be less likely to stick with it! Another great tip is to try something new every week! Go to the grocery store or Farmer's Market and pick out something you've never tried before! This will help you expand your palate!

I hope these tips will help you portion and balance your food! If you enjoyed this post, please share these tips with your friends and family to spread the love of healthy living!

Please share my blog, follow by email and/or via Google, follow on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Stay tuned for more healthy post every Monday and Friday!

Keep Healthy and Safe!
H. Banana

The Benefits of Gardening

'To Plant a Garden is to Believe in Tomorrow' - Audrey Hepburn

We've almost always had a garden, as long as I can remember. When I was little, like most kids I think, I didn't like the garden because I wasn't given the most glorious job. Along with my siblings, I often had to pull the weeds from around the plants. But, after it was all said and done, we had fresh veggies all summer long, whenever we wanted! That was so worth it!

Now that I am a bit older, I enjoy gardening a lot more! I like to till the ground and plant the seeds, water them, and days later, see the tiny green plants begin to grow! Weeding still isn't my favorite, but as long as we stay on top of them, they never get too bad!

Gardening isn't just great to have fresh veggies during the summer, but it has so many other benefits!

Gardening Workout:
You probably will work up a sweat if you stay out in the garden long enough! There is a lot of moving around in gardening, and you better believe you can burns some serious calories! I found a great website, Fitness Blender , that gives a rough idea of the calories burned per hour of garden work!

Weight in lbs --------> Calories burnt gardening
90 ---------------------------------------> 195
100 --------------------------------------> 217
110 --------------------------------------> 240
120 --------------------------------------> 257
130 --------------------------------------> 284
140 --------------------------------------> 305
150 --------------------------------------> 326
160 --------------------------------------> 347
170 --------------------------------------> 364
180 --------------------------------------> 393
190 --------------------------------------> 412
200 --------------------------------------> 437
210 --------------------------------------> 453
220 --------------------------------------> 478
240 --------------------------------------> 519
260 --------------------------------------> 568
280 --------------------------------------> 611

So, yeah, gardening totally counts as a workout in my opinion!

Work Those Muscles!
So, if gardening can be your workout, how do you know which muscles you are working? Is gardening an arm workout, legs, abs, chest...? Well, actually, it can be a full body workout! Using a hoe or hand plow to till the earth works your arms and chest area, bending over or squatting to plant seeds or pull the weeds works your thighs, calves, and hips, and carrying garden equipment, pulling tough weeds, and picking veggies works your back and arms! So, not only are you burning calories while gardening, you are working your muscles as well!

Soak up the Sun!:
Gardening is mostly done outside, in the sunshine! This gives your body a great chance to soak up some Vitamin D! Why do you need Vitamin D? Well, there is a long list of the many benefits of Vitamin D, and I can't fit them all in a post, but here are a few of them! Vitamin D helps to fight infection, boost the immune system, and reduce high blood pressure. Also, it can help to improve bone health, increase energy levels and aid in relieving depression! Being out in the sun is beneficial to your body's health, but all in moderation! You don't want to spend too much time outside in the sun, especially if you aren't wearing sunscreen. Make sure to apply sunscreen several times if you are outside for a long time or swimming!
Gardening is a great way to get the necessary amount of Vitamin D, plus, you can get a great tan!

Gardening is the new Yoga:
Maybe the idea of spending hours toiling in the dirt under the hot sun doesn't sound relaxing to you. But there is just something about planting and caring for the little seeds that can be so calming and relaxing! Going out to the garden to find your plants have grown, veggies to pick, or to water your plants can, and will, become your favorite part of the day! Spending time in your garden is a great time to just think, breath, calm down, and have a little time to chill! I know for myself that, after a hour or so out in the garden, watering, soaking up the sun, or picking herbs or veggies, I am much calmer and my thoughts are clearer! I encourage anyone and everyone to take plant a garden, because after all, "Gardening is cheaper than therapy, and you get tomatoes!"

Garden to Table:
So the obvious benefit of a garden is the fresh veggies you can have anytime during the growing months. That's mainly why people garden, to have vegetables in their back yard! Its so nice to go outside and pick lettuce, tomatoes, herbs, cucumbers and so on, to make that night's supper! As a self-proclaimed budding chef, this is even more exciting! Fresh vegetables and herbs yield so much more flavors and freshness to a dish! Homegrown fruit, herbs and vegetables taste and often look so much better than store bought! You won't want to go back to store bought!

Decorations and Gifts:
Gardening doesn't have to involve tomatoes, cucumbers and squash! You can grow flowers and herbs to use in home decorations or gifts! And, if you dry the flowers and herbs, you can keep them into the winter months! I love to have flowers planted in the garden because they look so beautiful and herbs aren't just great to cook or bake with, but they can be added to flower bouquets as well! My little sisters often take flower bouquets from our garden to our friends or family when we visit them! It makes for a lovely, thoughtful, gift!

Gardening is beneficial on so many levels! From staying active and getting exercise, having calm 'me time', getting nutrients and having fresh veggies, there is something in gardening for just about every one! If you have never grown a garden before, I encourage you to plant a few plants and discover the wonders of gardening for yourself!

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Keep Healthy and Safe!
H. Banana