Meatless Monday

Hey there! now we get mondays off
There’s a big movement that’s been going on across the globe to promote giving up meat for at least one day a week. You may be familiar with the term Meatless Monday, but did you know it’s actually a movement?! The movement supports choosing plant-based options at the beginning of your week! By giving up meat on the first day of the week, you are starting off the week with intension, healthy choices, and by becoming something greater than yourself.
vegetable-pizza

Let’s hone in for a minute on the benefits of this movement:
-Avoiding meats (even if just for one day a week) allows you more space to fill your body with vegetables
-Avoiding meat (and including lots of veggies!) also helps to lower risk of heart disease and cancer .
-Red and processed meats are also highly associated with type 2 diabetes.
-Avoiding (or limiting) meat consumption allows you to help shrink your carbon footprint, and lower fossil fuel demand.

If you’re interested in learning more about the benefits of going Meatless on Monday check out this link to the Meatless Monday Campaign. If you are interested in learning about the movement, as specifically the college campuses already involved, check it out here!
Southwest-Stew
If you’re feeling this movement and want to start eating more of a plant-based diet, here are some resources that can help! Sometimes changing diets can be intimidating because you may feel lost as to what to eat or how to make recipes. Have no fear, there’s a million resources out there! Also, if you are on campus, and looking to get together with people to talk and connect with check out Campus Rec Nutrition! We have potlucks, movie nights, lunch and learns, and so much more! You can even meet with our Nutrition Educator to find out healthful tips that are specific to your own needs!

pkm_southernstylelasagna_4Here are some of my favorite veggie-friendly blogs, which are loaded with great recipes and tips on how to eat plant happy meals!

http://www.straightupfood.com/blog/

http://ohsheglows.com/

http://www.plantbasedkatie.com/

http://deliciouslyella.com/

http://chocolatecoveredkatie.com/

Have a wonderful (plant-filled) day and keep an eye for the meatless options at SSU!
meatless_monday_logo-large

Tomato lentil curry and Spaghetti squash

Hey hey!

Happy Monday! Hope Daylight Savings is treating you well. I’m definitely looking forward to more daylight today! Spring is so close!

Today I’ve been making quite the treat to have for quick lunch/dinner options: spaghetti squash with tomato lentils! It’s a super great option if you want a filling, delicious, warming meal. You can also just make the lentils or the spaghetti squash and eat them separately if that sounds better to you!

Tomato Lentil Curry

IMAG0806

1 medium tomato, sliced or diced

1 cup lentils (I used red lentils)

1/2-1 tsp curry powder/ spice

2 cups water

To make tomato lentil curry:

Add lentils, tomato, water, and spice to pot (add spices to your taste, you can also play around with other spice options if you prefer). Bring contents to a boil, then cover and cook until everything is absorbed, about 20 minutes. Yep, it’s that simple! Enjoy!

Spaghetti Squash

IMAG0810

1 medium spaghetti squash

Preheat oven to 350 degrees Fahrenheit. Cut squash in half lengthwise, scoop out seeds and gunk in the middle, set that aside or throw away. Place both squash halves on pan, no oil required. Bake for about 45 minutes to an hour, until squash is soft. Pull out of oven, allow to cool slightly (just enough so it’s still warm, but you can touch it if you need). Take a fork and scrape out insides of the squash so it looks like spaghetti. Enjoy!

I enjoyed the two of these together with a little salsa and found that to be quite delicious. If that’s not quite for you, they work great separately as well! Spaghetti squash is wonderful with any (sugar-free, or low sugar) red sauce, tomatoes, and maybe some beans and other veggies! The lentils are great alone, or with some steamed/raw greens or other veggies as well!

What are your go-to lunch/dinner recipes?

packing healthy lunches

Hey there!

Happy Sunday! I hope your weekend has been saturated with love and peace. I love the calm energy of Sundays, and always like to use this day to prepare myself for the week ahead. Part of this prep usually includes listening or watching something that inspires me, journaling my intensions for the week ahead, and prepping healthy food for the week.

I have found making healthy foods easily available is critical for how well I eat through the week. Weeks tend to get busy, so if I don’t have healthy food readily available, I tend to buy quick, not so healthy meals on the go. Here’s my favorite way to prep lunches for the week:

Cook up some grains! Maybe quinoa, brown rice, or try out millet. Generally you cook grains by adding double the amount of water, bring water and grains to a boil, then cover and simmer for 30 minutes or so. Once  cooked, I’ve been loving adding a Tbs of tahini and apple cider vinegar to make the grains kind of creamy.

Roast up some root veggies. Cut up sweet potatoes, carrots, butternut squash, or any other of your favorite veggies. Put all these on a baking dish/ cookie sheet and sprinkle your favorite spices on top. I love basil and cinnamon and cumin. Then bake until the veggies are tender.

Then make this!

Mason Jar Lunch

IMAG0715

1/4-1/2 cup grains of choice

1/4-1/2 cup legumes (beans, peas, lentils)

1/2 cup or more roasted veggies/ veggies of choice

Top with greens of choice

Bring or top with lemon, vinegar, or oil-free dressing of choice

To put it together: put grains on the bottom of jar, then add legumes for the next layer.  Layer on your veggies of choice. Next top with greens until jar is full. If I use kale, sometimes I just squeeze a lemon or lime right in top, because kale tends to hold up well and not get all soggy. Otherwise, just bring your dressing of choice in a separate container, and pour it into the jar before you’re ready to dig in! Enjoy!

What are your healthy go-to lunches?

Cherry Berry Smoothie

Hey hey!

Hope you are enjoying this beautiful sunny day (if you’re in California), or just enjoying the day if you’re not! Now that Spring is less than 30 days away, I have found my fruit cravings start to increase drastically. So if you are looking for a great way to refresh and welcome spring, try this cherry berry smoothie!

 

IMAG0728Cherry Berry Smoothie

1/4-1/2 cup frozen cherries

1/4-1/2 cup frozen mixed berries (or more cherries)

1 frozen banana

1-2 cups greens of choice (spinach, kale, mixed greens, whatever your heart desires!)

1 cup water, coconut water, almond milk, or non-dairy milk of choice

1/2-1 tsp cinnamon (optional)

Or, if you’re looking for some chocolate you can add 1-2 Tbs raw cacao

Mix all ingredients until smooth, enjoy!

Raw cacao and Rainy Days

Happy Friday!

I hope this rainy Friday is greeting you with lots of love! Last night it was so beautiful to have the sound of rainfall guide my sleep. After this drought in California, I feel so grateful and excited to have the rain cleanse and nourish our grounds.

In honor of the weekend, I wanted to share two of my favorite sweet treats: banana soft serve and hot chocolate! Both of which incorporate probably my most favorite super food, raw cacao. I have always loved dark chocolate, but I find raw cacao to be even more amazing. This incredible super food gives food a richer and more decadent taste than any other form of chocolate, which means you can satisfy a chocolate craving in smaller portions, while giving your body a dose of magnesium and antioxidants. If you want to learn more about the benefits of raw cacao, you can check out some things David Wolfe has to say by clicking here. If you’re new to the whole raw cacao thing, I recommend buying raw cacao POWDER. I found it took me a little longer to be able to appreciate raw cacao nibs, but they are super great additions to smoothies and desserts if you’re looking for a bit of a crunch.

So, without further ado, here they are:

Raw Cacao hot chocolate (or, hot cacao?)

IMG_20140207_104418

Serves 1

1-2 TBS Raw Cacao POWDER (start with 1 and you can move up from there)

1-2 tsp honey (or maple syrup, or raw sugar; for sugar free you can use a pinch or two of stevia)

1/2-1 tsp cinnamon (can omit if you’re not a fan. Again, start with just a shake and move up from there)

1 cup almond/coconut/non-dairy milk of choice, or water

You’re favorite feel good mug

Directions: (microwave version) I like to start by adding my almond milk, and heating that on it’s own first for 1 minute and 15 seconds. Then I add the raw cacao, honey, and cinnamon and mix. Then I heat all of it together for another 30-45 seconds. I find this makes the hot chocolate a little more creamy. You can also use water!

If you are a fan of superfoods, and looking for something with a little more boost of energy in the morning, try adding 1/2 tsp of Maca Powder

Enjoy!!!

Next up:

Raw Cacao Peanut Butter Banana Soft-Serve

IMG_20140131_202647

Ingredients:

1-2 frozen bananas ( I prefer two, to make things more creamy)

1-2 Tbs Raw Cacao POWDER

1-2 Tbs Peanut Butter (or nut butter of choice)

1-2 Tbs almond/coconut/non-dairy milk of choice

1 tsp cinnamon (optional)

To Make: Peel and dice your bananas and place in a zip-lock bag in the freezer for a few hours, or over night. Once bananas are frozen, add banana, peanut butter, and cinnamon to your blender (should be a high powered one for best results). Blend until smooth, adding almond milk when needed to help keep things moving!

Enjoy!

Link love that caught my interest this week:

This post from Culinary Karma about changing your language to YES rather than NO, super powerful!

This interview with Tara Stiles on The Wellness Wonderland Radio

This green smoothie from Deliciously Ella

I am also LOVING her advice on preparing healthy lunches for the week!

What’s sparking your interest lately???

Have a beautiful weekend!

Starting the Day with Intension (and Love!)

Hello friends!

I know it’s been awhile, but it’s good to be back!

juicejournal

 

Today I wanted to share a few things that I have been adding to my wellness routine. My favorite thing lately has been adding in a morning routine that I follow/try to follow at least Monday-Friday. This routine is just incorporating a few things that I love that help me to ground myself in the day, and set intensions so I can better complete the things I need to complete that day. If mornings aren’t your thing, no worries! You can always include an evening/afternoon/break routine in your day if that works better for you! I just find if I start my day with gratitude, movement, and intension it sets me up to feel a whole lot better throughout the whole day. So, maybe just give it a shot for a week or two and see how you feel.

waterwithlemon

To start, I like to cleanse my body by drinking water first thing. Just drinking a glass of water within the first 30 minutes of waking up can be awesome. I love to warm up some water on the stove, and then add some lemon to it to fire up my digestive system. It’s just a simple way to re-hydrate after the night, and awaken your body in a pleasant way.

 

Next, I love to get my body moving! This movement can be anything you want it to be. It can be some light stretching right when you get out of bed, yoga, it can be a walk or run around your neighborhood, it can be going to the gym first thing, or it can be just doing some crunches and push-ups before getting in the shower. Just starting with whatever movement feels best for you. This really helps me to fully wake up every part of my body, and feel more energized and productive throughout my day.

After I move, I love to nourish my body with good fuel. Since I like to prep my food ahead of time, I am a big fan of overnight oats or chia seed pudding. That way I can just have it with me and be able to dive right in for some quick, but nourishing fuel. If you have more time, making a smoothie is also super awesome! Check out this blueberry smoothie or this spirulina smoothie by Deliciously Ella if you want some inspiration (P.S. check out her instagram if you want some real great food inspiration, it’s fabulous!).

fitness

Sometimes, I also like to dry brush before jumping in the shower. Dry brushing is just taking a dry brush and brushing over your body in a circular motion, starting from your legs and moving upwards, and then extending from your chest outward. Dry brushing can help with circulation, as well as make your skin glow by removing dead skin cells from your body. You can read more about dry brushing here. My only problem with dry brushing is that it tends to kind of dry out my skin (and my skin is already pretty dry), so to counter that I like to moisturize Almond or Sesame oil after the shower. I usually just take some oil in my hand, and apply it to make skin right after I turn off my shower (while the water is off but I’m still standing there). Just be careful if you use a lot, as it may be slippery. This might not be for everyone, but I find it incredibly nourishing to my skin.

I also love to start off my days with intension, and meditation. If you are new to meditation, I HIGHLY suggest checking out Heather Waxman’s Soul Sessions (you can check out a free one here).

morningdoodle1

Sometimes I like to set intensions for the day ahead by doodling and making a “how I want to feel” list. I list how I want to feel during the day ahead, and then I write out some of the things I might incorporate during my day so that I can feel that way. Action items that can empower me to make those feelings happen. I was inspired to start doing this through Katie Dalebout from The Wellness Wonderland, and you can read more about it in her post here.

And here’s an example of my morning inspiration doodles:

morningdoodle2

If you want more ideas on what to incorporate into your morning routine you can check out this post from The Wellness Wonderland.

And finally, here’s a great smoothie bowl recipe to start your day :)

smoothiebowl

Spirulina Cherry Cinnamon Smoothie Bowl

1 frozen banana

1 cup almond/coconut/milk of choice or water

1/2 cup frozen cherries

1 handful spinach, kale, or greens of choice

1 tsp spirulina (optional)

1/2-1 tsp cinnamon

1/2-2 Tbs sunflower seed butter (or nut butter of choice), optional

optional toppings:

1 Tbs raw sunflower seeds

1-2 Tbs hemp seeds

Add all ingredients to a blender, blend and enjoy :)

What are your favorite ways to start the day?

Foodie Scenes and Nutritious November

Happy Wednesday! Can you believe we’re already almost a whole week into November? Man, this semester is just flying by.

To celebrate this month, the Nutrition Team is rolling out Nutritious November. A month full of educational movies, talks, discussions, and of course potlucks to fuel your body, as well as educate you on how to navigate healthy eating even when it starts to get difficult as these colder months approach. Stay up-to-date on what’s going on by following our Facebook page, and be on the lookout for various talks and movie nights.

To start things off, I just wanted to share a few foodie pictures of the week.It’s amazing how much more satisfying meals can be if you just take a few moments to appreciate the appearance of your meals before diving in.

Some food highlights from me:

Making homemade Twix bars, from Healthful Pursuit

Stage One

IMAG0503

Stage Two

IMAG0505

Complete!

IMAG0516

Salad and Quinoa Bowls are always great

IMAG0445

As are roasted pumpkin seeds mmhmmmm

IMAG0507

And my newest fav:

Cinnamon Coated Jicama

IMAG0522

Jicama is a root vegetable, that is crisp and refreshing. You can learn more about it here. It makes a really great base if you just cut it up into chunks, you can sprinkle it with your favorite spice. I went with cinnamon for a sweeter snack, but you can also coat it in cayenne pepper, chili powder, or something else if you’re more in the mood for spice.

To cut jicama (definitely be sure to wash it first), slice off the top and bottom. Then remove the stiff outer peel. Cut it in half, and place the half face down on your cutting board. Slice longways first, then dice horizontally for bite-sized pieces (or just cut in the whatever way is most appealing to you!)

After dicing, place desired amount of jicama slices into a little baggie, or tupperware, and add cinnamon (or spice of choice). I just do a few shakes, but maybe start with 1/2 tsp and work up to your desired about. Once you’ve added your spice, shake it up to coat all the jicama pieces. Store in the refrigerator. Enjoy!

I love this because it makes a really simple, portable snack to carry throughout the day. Just grab your baggie of cinnamon coated jicama from the fridge, and you’re good to go!

Chocolate Chip Cookie Dough Bites

If Halloween coming around tomorrow had you craving some sweets, but not wanting to sacrifice any newfound health goals this year, today we are sharing some tasty treats that won’t leave your body feeling depleted.

To start things off, here here’s a recipe from our nutrition educator Katie Mae.

Chocolate-Chip-Cookie-Dough-Bites-Pic-1

Chocolate Chip Cookie Dough Bites

Ingredients
  • 1⅓ cup raw cashews
  • 1⅓ cup raw walnuts
  • 1⅓ cup gluten-free old fashioned oats
  • 24 soaked dates*
  • 2 teaspoons date juice
  • 1 teaspoon pure vanilla extract
  • 2 tablespoons mini vegan chocolate chips
Instructions
  1. In a food processor, combine cashews, walnuts, oats, and salt and pulse for about 30 seconds until fine. Place in a large bowl and set aside.
  2. In a food processor, add dates, date juice, and vanilla extract and pulse for a few seconds. Using a spatula, push dates down from the sides of the processor and pulse a few more seconds (dates will be chunky).
  3. Add date mixture and chocolate chips to nut/ oat mixture and stir until well combined. Roll dough into 1-inch balls and place onto a parchment paper-lined baking sheet. Run hands under water if you experience dough sticking to your hands. Chill for at least 20 minutes before serving. Extra bites can be frozen.
Notes
* To soak dates, place in a small bowl and add enough water to cover dates. Allow dates to soak at room temperature for 24 hours.
(original recipe can be found at http://www.sproutd.me/chocolate-chip-cookie-dough-bites/)
Other sweet-inspired recipes from around the internet:
(she also has a nut free version)

Soup Roundup

In honor of the foggy, cooler weather, I thought I would share some inspiring soup recipes from around the internet.

IMAG0457

Soup is such a wonderful comfort food. It can be incredibly nourishing, and always seems to fit the bill on a gloomy day. Another great  thing is that if you make a big batch over the weekend, you can put it in the fridge/freezer, and have something to go-to for lunch or dinner all week.

Enjoy!

(my all-time favorite soup to date): Spiced Red Lentil, Tomato, and Kale Soup from Oh She Glows

Also great Oh She Glow’s recipe: Black Been, Sweat Potato and Red Quinoa Soup 

Cream Of Broccoli soup from Healthful Pursuit

Ginger, Carrot, and Coconut Soup from Deliciously Ella

Sprouted Red Lentil Miso Soup from Culinary Karma 

Have a beautiful weekend!

Pumpkin Oat Granola

Happy weekend everyone!

Hopefully this weekend will greet you with a little love, peace, and fresh air.

To start the weekend, can we interest you in some fall-inspired granola?

{fun fact, Sonoma State used to be referred to as “Granola University,” or at least that’s what I’ve been told}

granola_entrance_sign

I’ve been a little hesitant to share this recipe because I have never actually made granola before, and I wasn’t sure if my recipe would be “correct.”

There’s always this sort of feeling that things need to be made (whether in terms of eating, working out, studying, working, whatever), according to a certain standard. That there’s a “perfect” sequence or recipe or order to things.

The thing is, who makes the order? Why wait for something external to tell you what to make, wear, feel, say, do, talk, or even eat?

yoga mats

What if, instead, you can simply create your own path. Saying “follow your heart” has become kind of cliché, that often it looses it’s meaning.

But, maybe that’s the solution to so many of the problems we may face in life.

Taking the time to slow down, and “tune-in,” just to reconnect with yourself, can reveal a lot. It can reveal things that may be missing in your life, in your relationships, in your workouts, in your eating habits. In everything.

Slowing down, and listening within can be beautiful, it can be painful, it can be slow, or it can be messy, but it is necessary. So this weekend, in the midst of this crazy world, see if you can just take five and slow down. For yourself.

oats

And then maybe make some granola to fill your house with lovely fall scents.

The cool thing about this granola, is that you don’t have to follow it exactly as I have posted it. I created this granola based off what I had on hand, with the idea in the back of my mind that I wanted it to smell and taste like fall. But if something in here isn’t for you, no need to add it. Or, if you would like to add other things, that’s really awesome too. Pecans, almonds, and other nuts, or even chia and flax seeds would be lovely in it.

But, I wanted to keep the ingredient list low, and have something simple and satisfying.

This is what I came up with.

granola

Pumpkin Oat Granola

1 cup rolled oats (use GF if necessary)

1/2 cup pumpkin seeds

1/2 cup unsweetened coconut flakes

1/4 cup peanut butter

1/2-1 Tbs Molasses, or to taste (or use 1 banana, mushed)

1/2-1Tbs Almond Milk (or enough to make mixture combinable)

1 teaspoon cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

Preheat oven to 325 F.Combine oats, pumpkin seeds and coconut flakes, and spices in a bowl. Then add peanut butter, molasses, and almond milk. Start with 1/2 Tbs Almond milk, and add more if necessary to make the mixture combinable, without having it too wet.

Spread mixture on a baking sheet, and bake for 7-12 minutes. About halfway through baking, turn the granola over ensure one side doesn’t get too crispy.

Enjoy, maybe even spread the granola love with someone you know, or place remainders in a package for a quick snack or breakfast throughout the week (or weekend)

Let us know what you think! :)