Health Bites

Key #1 Jumpstart your day with a high-fiber breakfast!

Maple Walnut Granola                                                     

Makes 27 servings.

Rich but delicious, a little of this granola goes a long way. A great topping for pudding or smoothies.

1 cup pitted dates

1 banana

1/3 cup turbinado sugar

1/4 cup water

½ cup olive oil

1 tablespoon vanilla extract

2 teaspoons maple extract

1½ teaspoons salt

7 cups old fashioned rolled oats

2 cups unsweetened chipped coconut

2 cups walnuts, coarsely chopped

1 cup pumpkin or sunflower seeds

1. Heat dates, bananas in the water in a saucepan until dates are soft. Place in the blender with oil, vanilla and maple extracts, and salt. Blend until smooth.

2. In a large bowl, combine all dry ingredients, and pour in the blended mixture. Using plastic gloves, mix with your hands until the dry ingredients are well coated. Mixture should hold together when you squeeze a handful together.

3. Spread out on two cookie sheets covered with parchment paper or sprayed with oil.

4. Bake overnight at 125 degrees or with the oven setting on “warm”, or for 2 hours at 225o, stirring every 30 minutes.

 

Crockpot Cereal                                                                                                 

Makes 8 servings.

Using 2 or 3 of a variety of grains will provide a more balanced nutrient profile Try wheat berries, amaranth, quinoa, barley, millet, brown rice or kamut for a great nutrient package and a welcomed change from oats.

1 cup whole grain

3½ cups water

½ teaspoon salt

1. Choose one to three whole grains and combine with water and salt in a mini-crockpot (one quart). Cook overnight on low. One-quart crockpots have only one setting.

2. Add dried fruit after cooking if desired.

3. Serve with soy or nut milk, fresh fruit, granola, ground flaxseed, and or applesauce.

Cook’s Tip: Double or triple recipe for larger crockpot.

Baked Oatmeal                                                                                                   

Makes 12 servings.

This no-fuss recipe can be made the night before and baked just before breakfast. I like to add a cup of blueberries for a fruity punch of antioxidants!

3 cups rolled oats

¾ cup raisins or chopped dates

½ cup coconut, unsweetened

1 teaspoon salt

4½ cups hot water

1. Mix all ingredients in oil-sprayed 13 x 9-inch pan.

2. Bake uncovered at 350o about 1 hour.

Scrambled Tofu                                                                                                                             

 Makes 4 servings.

Serve Oven Roasted Potatoes, Scrambled Tofu and sliced tomatoes for a savory breakfast treat that provides a great nutritional foundation for a productive day!

1 teaspoon salt

1 tablespoon parsley flakes

14 ounces fresh, firm tofu

¼ cup rinsed, raw cashews

2 tablespoons nutritional yeast flakes

¼ teaspoon turmeric ½ teaspoon lemon juice

¼ teaspoon garlic powder 2 teaspoons onion powder

½ cup water

1. Crumble tofu into fine pieces in a non-stick skillet. A potato masher works well for this. Sprinkle with parsley and ¼ teaspoon of the salt. Heat in the skillet about 10 minutes until dry.

2. Blend the remaining ingredients, including the remaining ¾ teaspoon of salt, in a blender until smooth. Pour the blended mixture over tofu in skillet and scramble over medium heat until desired consistency.

Another great way to serve granola!

Carob Pudding                                                                                                                   

Makes 4 servings.

Garnish with a few nuts or granola on top for a little crunch or layer in a parfait glass with whipped topping for a beautiful presentation.

3/4 cup hot water

1/2 cup dates

2 tablespoons carob powder

1 tablespoon peanut butter

2 teaspoons powdered coffee substitute

1/8 teaspoon salt 1/2 teaspoon vanilla

1 cup hot cooked millet

1 tablespoon coconut

1. Soften dates by heating them together with the warer.

2. Combine with remaining ingredients in blender and blend smooth.

3. Serve warm or chilled. Pudding will thicken as it cools.

Coconut Whipped Cream                                                                                           

Makes 12 servings.

Absolutely the best vegan whipped cream yet! Be sure to make this at least several hours ahead of time, then fluff with a whisk to produce a light and creamy whipped cream.

13.5-ounce can coconut milk

½ of 12.3-ounce package silken tofu, extra-firm

2½ tablespoons turbinado sugar

1 teaspoon vanilla extract

3 dashes salt

2 teaspoons Instant Clear Gel

1. Blend first four ingredients smooth in blender, then while still blending, sprinkle in Instant Clear Gel.

2. Chill to thicken.

Stir briefly before serving. 

www.totalvegetarian.com

Is your health worth 30 minutes a day? Benefits include burning more calories, lowering your blood pressure, cholesterol and blood sugar, helping you to sleep better, warding off more colds and flu, reducing stress, improving balance and flexibility and generally improving your health and losing weight! So, let’s get moving!

Stretch and warm-up:

1. Neck stretches: Head side to side, then circles down, circles overhead

2. Shoulders: Forward, back, up and down

3. Stretch hands to the sky, then to the floor; turn to each side and stretch

4. Side to side leg stretches; cross feet and touch toes; reverse feet and repeat

5. Arm circles out to the side, small then bigger; reverse

Strength-building:      

1. Using hand towel, grasp and pull in opposite directions up and down in front of you, sets of 10, then switch arms; over head side to side and behind head; rest in between

2. Push-outs: Door frame or dresser, 3 sets of 10, rest in between

3. Standing leg lifts, to the side, front, back, 10 each; total of 60

4. Squats standing behind and holding on to chair, 3 sets of 8;

5. Using hand weights, lift with thumbs together up/down 10x, rest, repeat

6. Raise 8# weight overhead and down behind head; lift 6x; rest, repeat

7. Swing free! Face front from waist down; swing arms side/side shoulder ht.

8. Crunches: on floor; 10, rest, total of 30; OR crunches while standing

9. On stomach, lift head and feet flexing everything. Let go. Repeat 6x

10. On all fours, left knee to nose, then extend, 6x; reverse; repeat faster

11. Cat stretch, curled with head down then flat with head up

12. Sit up, Indian style, feet together; bend forward and stretch 4x

13. Same position, extend legs to each side, grab knee, pull down chest 6x

14. Breathe deeply, arm over to toe like a ballerina, sit up and over again, 6x; sit up tall, stretch, open arms and relax . . .

Aerobic, 20-30 minutes; Combine with Stretching  or Alternate Days

1. Lunges with hand weights, 2 sets of 10, rest between

2. Go for a brisk walk, gently jog in place or on a rebounder or walk on a porch with hand weights

3. Go up and down on step, inside, or better yet, outside in the sunshine!

1. They are breakfast skimpers or skippers

Skipping a meal to lose  weight sounds like a good idea. After all, consuming fewer calories is the idea, and why not start first thing in the morning? But, in actuality, breakfast skimpers are more prone to gain weight that those who take time to “break the fast” with a substantial morning meal. So, as for what overweight people have in common, skipping breakfast is at the top of the list. Let’s take a look at the other eight.

2. Eat and chew too fast; take big bites

3. Don’t drink enough water each day

4. Get little, if any exercise

5. Like refined and sweet foods

6. Use fermented products like vinegar, mustard, pickles, & cheese

7. Use salt freely

8. Like caffeine drinks like coffee, tea, and colas; also like to indulge in chocolate

9. Are nibblers; constantly eating

So, before I really step on anyone’s toes and address the chocolate issue, let’s get back to breakfast. Many don’t realize its importance, but a healthy breakfast has a host of benefits. 

A 10 year study of adults and children showed that people who eat breakfast are less irritable, more efficient, more energetic and have better test scores. Research has also linked healthy breakfasts with less chronic disease, increased longevity, better health and weight loss!

Why would eating breakfast help one shed extra pounds? Number one, it helps to reve up the metabolism, and you will actually burn more calories rather than holding onto them as when in a fasting mode. Eating breakfast controls weight by preventing mid-morning hunger and promoting regular meals. When coupled with drinking adequate water, it stops the urge to snack between meals.

So, why not jump start your day with breakfast! Some people just can’t face food in the morning. The likely reason is a heavy evening meal or late-night snack the night before. Others may say there’s just not enough time for breakfast, so they may grab a cup of coffee and a donut. Try eating light in the evening, even skipping supper and drinking herb tea if you’re really serious about losing weight.

What is a healthy breakfast? Cultures may vary, but a good breakfast consists of 1/3 to ½ of daily calories You may have heard the wise saying,” Breakfast like a king, lunch like a prince, and supper like a pauper.”

What does a healthy breakfast look like?

2-3  Servings of Fresh Fruit

Whole Grains, perhaps beans or tofu, soymilk or nut milk

A few Nuts and ground flaxseed

Dried Fruit

Here are some more specific suggestions, recipes for which can be found in my cookbook at www.totalvegetarian.com :            

• Granola                                  
• Whole Grain Pancakes
• Cooked Whole Grains       
• French Toast
• Scrambled Tofu                   
• Beans over Toast                                                                      

A donut and even juice will not do! Low fiber and sugary foods quickly get in the bloodstream, then quickly drops giving you headaches, shakes, hunger, irritability and no energy.

High fiber foods are more slowly absorbed and there is a steady release of nutrients into the blood stream, giving you energy throughout the morning. You will be much better equipped to make healthy choices throughtout the day!

So, when it comes to breakfast, bon appetit!

 

This simple plan works.

It’s not a diet, but rather a lifestyle. It’s not complicated, but it can be enhanced with innumerable tasty recipes that consist of the basic foods I have listed here. Many have the desire to eat a plant-based diet and to lose weight, but are unable to accomplish it, I believe, for two reasons.

First, they generally don’t eat enough at a meal and are hungry. A plan like that doesn’t last long! And secondly, they choose a plan that requires a lot of cooking and soon find that it doesn’t fit their busy schedule. With under 10 basic recipes, this plan can be full of variety and flavor. The recipes are simple, using a slow cooker or baking in the oven overnight. Simple recipes for all foods listed below are in my book, The Total Vegetarian Cookbook. Some recipes are posted on this website, www.totalvegetarian.com .

There are many reasons a plant-based diet is the healthiest and will achieve lasting weight loss, and I will be presenting information relative to that on this blog in coming days. Bon appétit!

 1. Lemon water upon rising, 2-4 glasses, 45 minutes before breakfast

2. Quiet time of prayer, reading and meditation while you drink your water

3. Stretch and walk outdoors, 20 minutes, build up to 45-60 minutes

4. Whole grain breakfast consisting of fresh fruit, cooked cereal, granola, ground flaxseed, soymilk or nut milk, and 6 walnut halves or almonds

5. Water, 4 glasses, start 1 hour after breakfast

6. No snacking

7. Plant-based lunch, 5 hours after breakfast, consisting of a large salad, any kind of beans and brown rice or quinoa, steamed broccoli, squash, or leafy greens, whole grain bread or crackers. If you feel you must have some kind of dessert, have a couple walnut-stuffed dates or a few raisins and nuts or granola.

8. Water, 3 glasses, start 1 hour after lunch

9. One piece of fruit for supper 5-6 hours after lunch, but 3 hours before retiring. Skipping supper will result in better digestion, more refreshing sleep and faster weight loss. Herb tea sweetened with stevia is an excellent choice for the evening.

10. Strength training with simple hand weights sometime during the day

Keep smiling, have fun and look forward to what you are gaining by the pounds you’re losing!
Return to www.totalvegetarian.com