Author: Lindsay Ingalls

Updates!

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The Hubz and I have been spending the weekend enjoying the sun and each others company.  I have also made a few updates to the blog that I want to let you know about.

1. Check out the new tab: Reviews– this tab will feature product reviews currently I have just added two, Kaia Foods (check out the giveaway) and Galaxy Nutritional Foods Vegan Cream Cheese

2. Newsletter Updates: I know that many of you signed up for the newsletter months ago and If you can remember how it was:

Then

Check out how it looks now:

Now

HUGE improvement! I really appreciate the positive feedback from those who received the most recent newsletters. I also would like to put it out there that if you are interested in any specific topics or have questions that you would like to see featured on the blog or in the newsletter please email me (Lindsay@cookingforaveganlover.com).

3. Special Health Counseling Rates for CVL Readers This also went out in the newsletter but since some of you have not signed up yet I will give you the chance to see it here. However to receive additional special CVL only rates, news and additional promotions/specials please sign up for my newsletter (you can do so on the side bar.)

How Do You Stay Active? March Update & Plans for April

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Incentives Program

For our incentives program each month we have a set of goals to help us stay on top of being active as well as to track our workout progress.The incentive part of it is that  at the start of each month we will each be eligible for $50* of fun money, to be paid out on the last day of the month IF we accomplish our goal.   The goal:

  1. Work out 80% of the days in the month  OR 70% of the days in the month and 1 hour for everyday missed from the 80% (example: March 80% plus Hours goal–>Must workout 25 days and Total of 15.5  hours OR 70% plus Hours goal–>Must workout 22 days and 15.5 hours PLUS 3 hours for the 3 missed from the 80% days so total of 18.5 hours)

AND

2. Work out an average of 30 minutes per days in the month (October-May) and work out an average of 60 minutes per days in the month (June-September)**

Read more

March Goals Review

March 2011 Goals

  • Must workout 25 days
  • Total of 15.5  hours

OR

  • Must workout 22 days
  • Total of 18.5 hours

So far this month I am on track with the 80% however since I only have 1 off day left I may be turning to the 70% plan this month…..we’ll see. This is where I am at as of March 31, 2011:

  • Days: 22/25 (70% of the days in the month)
  • Hours:  18 hours 30 minutes/15.5 hours

  • SUCCESS!!

My workouts include yoga, groove yoga, walking, elliptical, weight training and Insanity.

April Goals:

April 2011 Goals

  • Must workout 24 days
  • Total of 15 hours

OR

  • Must workout 21 days
  • Total of 18.5 hours
  • Workout goals:
    • Start the C25K
    • Continue with Insanity
    • More Elliptical
    • Try a new yoga class
    • MORE  yoga classes
    • more 3-4 mile walks with the Hubz
    • Possibly hiking (if we can find a spot that isn’t too muddy)

What are your goals for this month?

 

Food Focus: Beans

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Food Focus: Beans

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying.

(Source)

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

 

Recipe of the Month: Easy Beans and Greens

  • Prep time: 10 minutes
  • Cooking time: 10 minutes
  • Yield: 2-3 servings

Ingredients:

  • 1 can black beans (or pinto, red, kidney—your choice)
  • 1 bunch collard greens (or kale, spinach—your choice)
  • your favorite toppings, such as salsa, avocado or guacamole

Directions:

  1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
  2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
  3. Wash and chop greens (you can use the stems, too) and add to boiling water.
  4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
  5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.
© 2010 Integrative Nutrition 5/10

Check out my posts on Beans, Beans The Magical Fruit… for more information on tips on how to prepare beans.

Here are some of my favorite bean recipes:

 

Soul Food

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Let yourself be silently drawn by the stronger pull of what you really love.

-Rumi

(Check out my Baked Pumpkin Mac and Cheeze)

 

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

© 2010 Integrative Nutrition 5/10

 

Food Focus: Quinoa

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Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

(source)

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

 

Recipe of the Month: Quinoa Pilaf

  • Prep Time: 3 minutes
  • Cooking Time: 30-40 minutes
  • Yield: 4 servings

Ingredients:

  • 1 cup quinoa
  • 2 1/4 cups water or stock
  • 1/2 cup dried cranberries
  • 1/2 cup walnut pieces
  • 1/4 cup chopped fresh parsley
  • pinch of salt

Directions:

  1. Rinse quinoa in fine mesh strainer until water runs clear.
  2. Boil the water and add quinoa and salt, cover and reduce heat.
  3. After 15 minutes add cranberries and walnuts to top; do not stir.
  4. Cook 5 minutes more, until all the liquid is absorbed.
  5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.
© 2010 Integrative Nutrition 5/10

Here are a few of my quinoa recipes for you to try as well:

Month in Review- 25 in 25 Follow Up

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On February 28, 2011 I posted a review of my 25 thins in my 25th year and a month has passed so lets see how I am progressing- only 5 more months until my birthday!

  1. Run a 5K
  2. Try Bikram Yoga
  3. Do an overnight hike on the Long Trail
  4. Visit Montreal (again)probably not going to happen so crossing this off This IS actually going to happen we are meeting up with friends at the end of April!
  5. Visit Ottawa (again; first time ever with Hubz)probably not going to happen so crossing this off
  6. Visit Toronto (again; missing my bff) probably not going to happen so crossing this off
  7. Visit Key West because the Hubz probably not going to happen so crossing this off
  8. Visit Chicago- a place the Hubz and I have both never been probably not going to happen so crossing this off
  9. Attend the Healthy Living Summit (ummmm no date set yet so not sure?)
  10. Start my Health Counseling Business This is right on track and going well! I have completed my program and I am certified! Check out my website!
  11. Create an e-book of my recipesI have created TWO e-books already this year!
  12. Laugh more. I have been doing a lot of this
  13. Do more yoga.I am slacking on this I have been doing a lot of yoga lately- at least one class per week and then at home practice as well!
  14. Work on my writing skills. I am working on this!
  15. Get all the stamps in my VT Brewers Passport Stamped
  16. Go to a driving range and hit some balls
  17. Read 10 new books. I have read 4 books and a bunch of new cookbooks
  18. Update my blog with a new fun look in the process of getting this done
  19. Eat more oatmeal. Done!
  20. Drink more green monsters
  21. Call my girlfriends more.
  22. Get a massage* DONE
  23. Get a pedicure
  24. Get a facial (see the trend- love the self care)
  25. Final outfit our house so that it is “grownup” and organized. almost done with this! Done!

So besides all of the excessive travel desires I am staying pretty much on track! So excited to see how much I can accomplish before August!