Blog - Vegan Recipes + Lifestyle - Page 61 of 64

Gwyneth Paltrow Needs to Lose a Few Pounds.

January 6, 2009 by Kathy Patalsky 3 Comments

Gwyneth Paltrow needs to lose a few pounds.

No really.

That's what she says!

Luckily, she has in the past been a customer at Organic Avenue, my favorite little all-things-super-healthy shop on the lower east side, NYC.

And included in her detox diet is my favorite....coconut water. Not to mention tons of other yummy detox-type menu foods. (But Gwynny, please do more than lemon water this time, did you really do just that for a while as you describe??) Check out her GOOP newsletter post:

"It is that time of year, folks. I need to lose a few pounds of holiday excess. Anyone else? I like to do fasts and detoxes a couple of times during the year, the most hardcore one being the Master Cleanse I did last spring. It was not what you would characterize as pretty. Or easy. It did work, however. As I do not wish to subsist on lemon water in the middle of winter.....GOOP con't on site" - Gwyneth Paltrow

oh, her GOOP site is pretty cool.

GOOP January Newsletter

PS....if anyone knows what GOOP stands for....please let me know! It's killing me!

PPS...No I don't really think she needs to lose a few pounds.

Gwyneth, we love you just the way you are.....PERFECT!

Breakfast Around the Globe, A World Tour.

January 4, 2009 by Kathy Patalsky 45 Comments

* vegan breakfast sandwich with eggy tofu

Do you ever feel like your breakfast is lacking?

Let's take a world tour of breakfast and check in on what everyone else is eating as the sun rises and a new day begins.

Has an Americanized breakfast left you craving something more?

Has it left you unsatisfied and forced into becoming...

A breakfast skipper?

Or a coffee-only chugger?

Or a sugar-high craver?

Or a morning carb addict?

Donuts, fried eggs, hash browns with sugary red ketchup, corn syrup sweetened cold cereal, orange juice from concentrate, syrup-covered waffles, or hugiant blueberry muffins seem to be the traditional American breakfast fare. But around the world, Americanized fare seems odd, overtly sweet and frankly, unhealthy.

When traveling to Europe, one of the greatest joys a tourist can have is to stay at a bed and breakfast and wake to be served a freshly prepared breakfast-traditional to the region. While your taste buds may be in for a shock to see boiled tomatoes, baked beans, sliced cucumbers, sheep's milk cheese, soy sauce, or thick hot rice cereal at their AM meal, the unique experience will open your mind to how incredibly diverse the breakfast world actually is. You'll never look at a Pop Tart in the same way again. (And hopefully you'll never eat one again either.)

Lets take a look at breakfast around the world. Hopefully it will inspire you to put down the cheese danish and pick up something new!

(Olive oil and sun-dried tomato toast anyone??)

JAPAN:
Steaming hot rice, miso soup, grilled fish, tofu and /or egg dish, nori (dried seaweed), and tsukudani (small fish and shellfish boiled down in soy sauce and sugar). Japan's traditional breakfast can appear quite elaborate. Many sauces, containers and liquids. But overall--the meal is incredibly light and healthy. The set-up appears to be the main portion of the traditional meal! However, the younger generation of Japanese are acquiring more western traditions including fast food, bread and coffee style meals. Or even simple grab-n-go meals like rice balls. The faster the better is the young-person's trend.

BRAZIL:
Black coffee, cows milk and white cheese are quite popular, as well as fresh juices (especially orange, guava, mango, cashew and passion fruit). Brazil is also the home of the very nutrient dense ACAI JUICE. Fresh ACAI juice is high in omega's and antioxidants. Brazil is also well-known for fresh young coconut water--an excellent potassium rich hydration beverage.

SPAIN:
In Spain and Portugal you will commonly find a roll with butter/ jam and a cup of coffee with a lot of milk. One delicious recipe is called Catalina Bread. In Catalan, olive country, bread is served with olive oil instead of butter, and a favorite breakfast treat is pan con tomate, slightly similar to pizza. It is made by brushing a thick, crusty slice of grilled bread with olive oil, garlic, tomato, and (sometimes) topping it with a slice of ham. Fried eggs and omelets are also popular.

ENGLAND:
A traditional English Breakfast, that you might find at a cozy B&B in the countryside will offer poached eggs, baked beans, fried tomatoes, mushrooms and perhaps bacon. Don't forget the English tea and scones. A modernized English breakfast will be more Americanized in contrast to the traditional fare.

IRELAND:
A proper full Irish breakfast is known as a "fry." Lots of fried meat and even bread. White and black "puddings" are also included. There may also be Irish soda bread, a slightly sweet, white-flour bread that is raised with baking soda, rather than yeast. It is covered in an assortment of raisins.

SCOTLAND:
Oatmeal, oatcakes, scones, and Arbroath smokies are all commonly eaten for breakfast in Scotland.

GERMANY, SWEDEN, NORWAY, DENMARK, FINLAND:
Large breakfasts are preferred in these regions. Common fare is cereal, eggs, a variety of breads with butter and jam, cold meats, cheeses, yogurt, fruit and fruit juices, tea, coffee, hot chocolate, or milk. The breakfast eater is likely to make a substantial early meal out of these foods. Also, Germans love coffee. They usually prefer it black in the morning.

FRANCE AND ITALY:
A "Continental breakfast," is adored in Italians and the French. They desire a morning meal consisting of two elements: stimulant and sustenance. Example, coffee and bread. So the cappuccino and croissant stereotype is true!
In Italy, the beverage menu options will be: cappuccino, caffe nero, tè, or latte al cacao. Both countries enjoy croissants, a brioche, a baguette or toast, served with butter and preserves.

BELGIUM:
Belgians do not eat Belgian waffles everyday, or even that often. Waffles are sold in touristy areas of the large cities, and are eaten as a snack. A Belgium breakfast consists of breads, toasted or untoasted, with several marmalade's, jams, and nut spreads, such as Nutella or even a bar of chocolate, sliced meats and cheeses. Pastries and croissants may be served on Sundays, but not weekdays. Belgians often enjoy coffee, tea, hot chocolate, water, or fresh juice at breakfast.

SWITZERLAND:
In the late 19th century the Swiss nutritionist Dr. Max Bircher-Benner was at work on a breakfast dish for his patients. Bircher-Benner advocated vegetarianism and eating foods as little processed as possible. Muesli, or "mix" as it translates into Swiss German, was a combination of raw grains (mostly rolled oats), nuts and fresh and dried fruits, which was served with yogurt or milk. It has become a very popular breakfast food in Switzerland and throughout Europe. In the United States, it has not caught on as much. Americans prefer granola, which is similar, though made with toasted oats and usually heavily sweetened and made with oil.

GREECE:
Breakfast isn't a big meal in Greece. Most people start off with a quick bite that might include a grilled roll, or fresh fruit with yogurt. Greek coffee (which is identical to Turkish coffee) is extremely popular and can be ordered without any sugar at all (sketo), medium-sweet (metrio), or very sweet (glyko), but it is not served with milk. Many people supplement their light breakfasts with a mid morning snack that includes bread, meat, and cheese.

AUSTRALIA:
The Australian breakfast is similar to the United Kingdom: bacon, eggs, toast with butter and jam, cereal with milk, and tea or coffee to drink. There are a few unique combos though: Toast, topped with either spaghetti or baked beans and bacon, is a popular morning dish.

RUSSIA:
Some Russians like coffee for breakfast, but strong, hot tea is more popular. A variety of breads (black bread being traditional), blini, sausages, fried eggs, and cucumber pickles are also typical breakfast items. Kasha is particularly common, especially for children. The word means "cereal," and it is not made with a specific sort of grain, although Americans are most familiar with buckwheat kasha (millet, semolina, oats, or rice might also be used). It is often served with tvorog (a soft curd cheese similar to ricotta) or sour cream and sugar.

CENTRAL AMERICA:
Staples for breakfast in Central America include egg dishes, chorizo and other sausages, tortillas, pan dulce (sweet bread), fresh fruit, fruit juices, and fried plantains. Chocolate beverages are especially popular in the morning. They tend to be much thicker and frothier than their counterparts in America, and they are often flavored with spices such as cinnamon or achiote. Egg dishes include: The well known Huevos rancheros and not so well known, Huevos motuleño-This dish is made by spreading refried beans onto fresh tortillas, then adding a fried egg or two, chopped ham, peas, and cheese.
The Costa Rican national dish is gallo pinto, which means "spotted rooster." The dish is a combination of fried rice and black beans, lightly spiced, that might be served with sour cream and eggs at breakfast time.

SOUTH AMERICA:
The South American breakfast tends to be light in the Continental style: a cup of coffee with plenty of milk and some bread or pan dulce (sweet bread). Medialunas, small croissants that are available either sweet or plain, are popular. Some may choose tea or yerba mate instead of coffee.
In Argentina, cafe con leche is served only in the mornings. By the afternoon, those who like their coffee with milk switch to cortados, which contain a little less of it. Another Argentine breakfast beverage is the submarino, which is a glass of steamed milk with a bittersweet chocolate bar melted into it. Mild hot chocolate perhaps.

ISRAEL:
Western-style breakfasts are common in Israel, although such combinations as eggs and bacon are only available in non-kosher establishments. For special breakfasts, locals and tourists enjoy a generous buffet spread that includes yogurt, herring, cucumbers, tomatoes, and other fresh fruits and vegetables in season.

CANADA:
Breakfast in Canada is similar to the United States, except for a stronger tendency to indulge in large spreads. Canada is the largest producer of maple syrup in the world and claims the pancake and maple syrup combo as a local specialty. Canadian bacon (ham), a popular side dish, is served in thin round slices. It is healthier than American crispy strip bacon.

INDIA
Here is what a blog reader added about breakfasts in India:
"I'm surprised you didn't include indian breakfasts in this post. I'm of south indian descent so i'm assuming it may be a little different in different areas of India...but i grew up on appam (similar to a pancake made with rice flour and yeast that is slightly sweet) either with a curry that was goat (or chicken) potatoes and carrots that also had coconut milk, the little ones can eat it with some sprinkled sugar and soaked in coconut milk.. There was also idly which were soft steamed cakes made out of rice flour served with sambar (a veg. stew with a plethora of vegetables and lentils) or with a coconut relish. on and of course dosa which is a thin rice crisp pancake (more savory then the apam) that can be filled with a potato masala and also served with sambar, or the younger kids loved all of this with a sprinkle of sugar...also of course there is the typical rice with yogurt with pickled lemon (usually when one is sick) and of course bread with jam and coffee and milk that is cooled down my tossing it from cup to cup in dramatic fashion..i love it..."

TURKEY:
Special breakfasts include a full spread of ekmek (a typical Turkish bread, made with wheat flour and always served fresh) with preserves, honey, butter, boiled eggs, black olives, cucumbers, tomatoes, and sheep's milk cheese.

HONG KONG:
“When East meets West, Hong Kong gets more varieties of breakfast,” says Charmain Tan, RD, Hong Kong AODA country representative. With Western styles of eating creeping into the country’s culture, Tan says two distinct breakfast styles are emerging:

The older generation “maintains Chinese tradition by visiting a tea house ‘Yum Cha’ every morning,” Most people go alone or with their spouse. There, people typically order one or two dim sums with a pot of Chinese tea, generally with free refills. Dim sum is Chinese cuisine that can involve a wide range of light dishes and is usually served in a small bamboo steamer basket.

“On Sundays, these tea houses are packed with families of three generations,” Tan says. It is common practice for people to read a newspaper and socialize at breakfast.

The younger generation, which typically includes workers on the go at breakfast time, may grab a bun with a filling from a Chinese bread shop, with a box of soy milk or juice. “Others will have Western style fruit muffins or croissants with coffee,” Tan says. “Young children will have a cup of milk or soy milk before leaving home and continue having their breakfast snacks at recess time,” which may include an egg, sandwich, fish ball, or siu mei.

Much like an American coffee shop, Tan also describes “cha chun tien,” a restaurant where a set breakfast is served, including ham and eggs, toast, and milk tea for a light breakfast—or beef steak, pork chop, egg, instant noodles, toast, and milk, tea, or coffee for a heavier meal. And, of course, says Tan, “We also have lots of McDonald’s chains, which is especially popular on weekends.”

MY OBSERVATIONS:
Japan fascinates me. Rice, soy sauce, fish, and soy--all for breakfast! Their breakfast foods are the same as those eaten at lunch or dinner. While in the USA, you may find lunch and dinner foods overlapping in similarity (but never really breakfast)--Japan's entire day of food uses the same ingredients and preparation styles. Also, one quote said that 50/50 of Japanese eat western-style vs. eastern-style breakfasts. And the western trend of skipping breakfast has begun to appear in Japan as well.

Can I say YUM to the Latin and Brazil styles of breakfast?!

Fresh fruit galore and some yummy sounding tortilla and spicy egg or tortilla dishes. Americans need more spice to their breakfast...hot sauce on eggs just doesn't cut it.

Another YUM to a few of the Spanish traditions. Especially the traditional crispy crusted bread smothered in olive oil and tomatoes. That would take some getting used to--but I think it would go quite well with a delicious fruit smoothie or fruit salad. Or even fresh squeezed OJ and black tea.

Who knew Germany loved its coffee so much! In fact they are the number one worldwide consumer of coffee! No wonder that German airport I visited served its coffee in a beautiful white porcelain cup--silver stirring spoon included.

One dietitian says that her favorite breakfast role model is SPAIN:
"Probably Spain. The combination of bread, olive oil, and tomato is based on the beneficial Mediterranean diet—and also because their breakfasts are simple, easy, and healthy. But I would replace the traditional Spanish ham with some turkey or low-fat cheese.”

Savory Fare for Americans?

I say that Americans need to watch the early morning sugar intake and start experimenting with lighter, savory, protein denser foods--like rice based hot cereal with soy milk and berries. Or keep the eggs, but try poaching them with some whole grain toast. And even tortillas, beans and spicy salsa. Or that olive oil smothered bread in Spain--all yummy and healthy.

The fruit smoothie trend in America is a great one though. Just make sure it is a 100% fruit smoothie--no fro-yo or sherbet. And make sure you use high quality 100% pure juice.

Also, skipping breakfast can be considered a bad habit. But if you are a late eater, like many of the South American and even European regions--just be sure to get something very light a few hours into your morning--it will keep your blood sugar balanced if anything.

My list of ingredients to get creative with for your next international breakfast:

Hot steamed rice

Exotic juices: acai, guava, papaya, coconut, lychee, passionfruit

Beans

Tortillas

Poached Eggs

Olive Oil

Crusty Bread (A baguette style, thicker, less burnt version of toast)

Tomatoes

Mushrooms

Garlic

Muesli

Salsa or spicy tomato chutneys

rice based bowl (rice, soy milk, fresh fruit, nuts)

Morning Pizza Recipe, a la Spain

Try this...everyone knows that college students and kids love pizza for breakfast right? And Spain's Catalina bread is the perfect inspiration for a twist on the American craving of morning pizza.

Well try some morning crusty bread "pizza"--coat crusty bread with olive oil, and a chopped fresh tomato marinated in some oil, vinegar or lemon juice, and spices. Add some sun-dried tomatoes or garlic, then add a pinch of cheese or soy cheese (if needed). Stick in toaster oven or microwave for a few seconds. Its like an international style breakfast pizza!

So much breakfast diversity, but I bet everyone respects a good fresh squeezed OJ in the morning. Just be sure to drink it fast.

What worldly breakfast traditions are you fond of--or have you experienced in your travels???

A few great websites to peruse for more info:
http://www.cuisinenet.com/digest/breakfast/map_world.shtml
http://www.todaysdietitian.com/newarchives/tddec2007pg32.shtml
www.eatrightoverseas.org

At-Home Juicing 101. Recipes, Buying Guide, Tips.

January 3, 2009 by Kathy Patalsky 20 Comments

Does this scenario sound familiar? It's Sunday morning. You are flipping a few made-from-scratch blueberry-spelt pancakes and chopping a few fresh bananas and strawberries. You pull out some maple syrup and heat up some hot cocoa or a spicy soy chai latte. But something is missing from your homemade morning feast. Fresh juice.

You open the fridge and pull out a carton of store bought orange juice. Some fresh-pressed pineapple/orange/kiwi juice would be a perfect compliment to your spread. Hmmm..isn't there a way to get fresh juice at home?

Yes! Hop on the at-home juicing bandwagon! You won't regret it.

Juicing Research. Just google "juicers" and "reviews" and you will come up with an entire web world of juicer reviews and information. The hardest part about juicing is choosing a juicer. The quality and prices range from extremely basic $40 juicers, to hardcore extreme at-home juicers for up to $2,000.

After much research, my family settled on the Super Angel juicer. It was an investment purchase at around $900, but it has been well worth it. I juice at least 3x a week and making my own juice (as opposed to getting it from a juice bar) is priceless. Frankly, I much prefer to choose, chop and handle my own fruits and veggies. And at home juicing lets me have my very own juice bar in my kitchen, open 24/7.

My Juicers:
*SuperAngel
*Orange X Manual Press Juicer
...I love and recommend them both.

UPDATE: My current juicer (2019) is a Hurom juicer and I LOVE it. You can browse their juicers on Amazon. Amazon Hurom Juicer Store.

How to Juice
Once you have decided on a juicer, the fun part begins.

Stock up on organic fruits and veggies.
Head to a farmers market or organic food market and stock up! I highly recommend juicing with organic fruits and veggies. A few of my favorite items to juice are:
apples
oranges
grapefruit
ginger
carrots
kiwis
pineapple
celery
parsley
pears
beets
bell peppers
leafy greens (of all sorts)
lemons
pomegranate
stir ins: cayenne, cinnamon, spirulina, pepper

There are many more options, but these are just a few of my favorites.

Foods that do not juice well are anything that is mushy, dry or overly tender. Bananas and peaches can sometimes mush up in my juicer, although a half a banana is sometimes a nice addition. But don't try making banana juice with a whole bunch...it just won't work.

Juicer Food Prep
Wash all your items very well! Remove stems, seeds are usually fine to juice. However, citrus seeds (especially lemons) can be quite bitter.

oranges grapefruit citrus-remove the outer peel
apples pears-slice, juice the entire fruit (seeds and all.)
Ginger-peel slice off the skin, otherwise your juice will be brown and grainy.
veggies-wash well! You can juice whole. (De-stem if needed.)

RECIPES

*Need Juicing RECIPES? Check out my Juicing for Fun and Health Recipe Series - includes my favorite delicious, healthy morning juice, diet juice and energizing juice recipe!!*

Here are a few of my favorite produce combos to juice:

apple/ginger
*add a cayenne sprinkle for a spicy kick
apple/ginger/carrot
grapefruit/orange
straight up orange
lemon/apple/pear
apple/parsley/celery
celery/pear
grapefruit/ginger
apple/ginger/cinnamon
kiwi/green apple/celery
banana/orange/pineapple
straight up OJ
straight up grapefruit
straight up pomegranate

*Juice/Smoothies Recipe Index here*

As I have written about before, fruit juice is a highly sensitive food item. To ensure the most active enzymes and nutrients in the juice you drink, you should juice/drink it fresh. Vitamin C is incredibly delicate. Some studies have shown that Vitamin C content decreases by 2% every day after it is first juiced.

Juicing is one of the best ways to boost your weekly intake of healthy nutrients. You can easily get a few full servings of fruits and veggies in one glass of juice.

And the best part....it tastes amazing! You've probably paid $3-$7 for fresh squeezed orange juice at a restaurant. Well now you can make it yourself and drink it in your pajamas.

If you have any questions about juicing or types of juicers, feel free to comment.

Buying a Juicer? Harvest Essentials is a great resource. It has a wide range of juicers available and even a juicer buying guide which explains the differences between types of juicers. This is also the website that we bought our juicer from. I was pleased with the quality and delivery of the juicer. Check out my fave juicers below:

JUICER RECOMMENDATIONS
If you are willing to spend at least $350 on your juicer, I would definitely get a twin gear juicer. Otherwise, there are cheaper options that may not perform as well, but will still be adequate. Most store bought inexpensive juicers are centrifugal. They grind the fruit to a pulp and the juice is strained through a grinder. However some studies show that less nutrients and enzymes are kept in tact due to the high rpm and 'processing' of the foods. Also, centrifugal juicers are not capable of efficiently extracting juice from wheatgrass, leafy greens, or herbs. But if you are new to juicing, you may want to work your way up to an expensive twin gear model. A good juicer will have around a ten year warranty, and thus the cost is high. But juicing newbies should first make sure that they are going to enjoy juicing and actually use the machine.

Here are a few juicers I like:
SuperAngel- twin gear, $800-$1200 (*best counter top)
Omega Model 9000- centrifugal Juicer, $199
Green Star 3000- twin gear, $469
Champion 2000- single gear, $219-$369
Jack LaLanne’s Power Juicer™- centrifugal, $99+
Hurom Juicer - new fave!

Orange X Manual Press Juicer: I also own a manual press juicer for juicing orange, grapefruit and even pomegranate juice. It's super easy to clean and squeezes my fruit bone dry. Fresh OJ in a snap.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Starbucks New Handcrafted Tea Beverages: Tea Time!

January 2, 2009 by Kathy Patalsky 6 Comments

* not-coffee lattes

As a Starbucks gold card member I received this lovely little coupon book today to try Starbucks new line of Handcrafted Tea Beverages.

A few of the new creations include:

• Black Tea Latte, a bold, invigorating combination of black tea and freshly steamed milk;
• Vanilla Rooibos Latte, a naturally caffeine-free infusion of botanicals that unites South African rooibos (ROY’-bus), Tahitian vanilla, sweet spices and freshly steamed milk;
• London Fog Latte, an intriguing blend of black tea, citrusy bergamot, French lavender, vanilla and freshly steamed milk.

The London Fog Latte sounds very yummy, and what a great name. This sounds like an Earl Gray variation beverage.
Black Tea Latte sounds a bit boring, but I'll try it.

I've never been a fan of Roobios, but I'd still like to try it prepared with a Starbucks kick I'm sure. Lets just hope that all these beverages can be prepared with soymilk, vegan style.

....but I'm still waiting on Starbucks to create the Soy Chai Frappachino.... now that would be a TeaTime I would be very excited about!

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Coconut Water: Hydration Beverage.

January 2, 2009 by Kathy Patalsky 6 Comments

Post-holiday or even post-weekend, it seems most of us are looking to detox, hydrate, zen-out and gracefully slip ourselves back into the daily grind, all while staying happy, healthy and hydrated.

Wellness Rx: Coconut H2O. I can't wipe your to-do list clean, but I can help you out in the area of hydration. My solution: coconut water! I've already sipped my way through one coconut water today, and it won't be my last. Coconut Water Facts...

Coconut Water for Hydration

*Potassium. Very high source of potassium-more per serving than bananas or sports drinks like Gatorade.

*Healthy Lifestyle. Low in calories, light and refreshing. Only 60 calories per serving.

*Isotonic Beverage. Studies have shown that it is an isotonic beverage. Coconut Water has the same electrolytic balance as human blood: It's Isotonic!

*Manganese. Coconut Water has a very high level of Manganese which is essential for bone growth and the body's development; 2-5mg a day is required for good health. Manganese supplements are used to treat Osteoporosis.

*Hangover Remedy. Coconut water is the perfect beverage to chug the day after (or day of) an induglent night of dehydrating alcohol. Why? It naturally adds electrolytes like potassium back into your system, without adding unwanted sugary flavors or colors like other "hydration beverages" contain. Plain and simple: Coconut water is hydrating, and alcohol can dehydrate you. Water is also a fine choice for hydration, but it doesn not contain the same extra beneficial nutrients that coco water does. Try it once and you may be hooked on coco water to bring you back to life, naturally.

*Tastes delicious. Drink ice cold for best taste results.

*Human Connection. CW shares the same electrolytic balance as human blood, and during World War II when IV solutions were scarce, CW was used as an IV drip for patients in hospitals and clinics.

*Trendy! Coconut water has made its way to all the trendiest celebrity parties, events and sports events. If you're not drinking coconut water, you're just not sipping-it with the 'in crowd'.

*Mainstream Availability. You can easily find brands like ONE, ZICO and Vita CoCo at mainstream supermarkets like Whole Foods. If you want the very freshest of coconut water beverages-simply buy one of those large white fresh young coconuts, crack it open, insert straw and sip your way to coconut water hydration.

Six Tips: How to Go Vegan or Vegetarian in 2009

January 2, 2009 by Kathy Patalsky 13 Comments

It's a new year and if you or a loved one is looking to GO VEG in 2009, by experimenting with a vegan or vegetarian diet, this is the post for you!

These are 6 tips to help you along your road to veggie living.

It takes some solid nutrition know-how to avoid any nutrient deficiencies in our new veggie diet.
Iron, vitamin E, protein, calcium, vitamin D and the dreaded vitamin B12 must all be closely monitored in your new diet.

Here are a SIX TIPS to get you through a successful "GO VEG" year!

1. Choose New Protein Foods
When you are removing meat from your diet, you will need to be adding new protein-heavy foods. So here is a list of protein-rich, nutrient dense veggie foods. Choose a few and research them:Tempeh (recipe here)
Tofu
Seitan
Almond Butter
Soy, hemp or rice milk
Vegan Singles Cheese
Quinoa
Beans (soy, black, red, pinto, garbanzo)
Brown Rice
(Bean and rice combo makes a complete protein)
Spirulina"Fake" Meat Brands (Boca, VeggieDogs, Gardenburger, etc.)

2. Eat Your Favorites
The only way you will ever stick to a veggie lifestyle is is you are eating foods that you like. So, take your five favorite meals and modify them to suit your new lifestyle. Use the protein rich foods from above to change out the meat items for veggie friendly items.

3. Get Your B12!
B12 is the hardest vitamin to get if you are going veg. Vegans have a most tricky time since most animal products contain b12, but few veggie sources exist. Here are a few ways to get your b12:
Take a vitamin. B12 vitamins are easy to take and easy to fine.

Eat these foods:
Spirulina

My favorite source of B12 is the natural kind, aka spirulina.Add a few scoops to a smoothie and you are set!

Fortified foods: soy milk, cereal, vitamin waters: You can actually get your RDA of b12 from a quality fortified soy milk. Read the label and adjust your intake as needed.
Not going vegan? You can get b12 from dairy and egg products.

4. Iron, vitamin E, vitamin D, protein, calcium and iodine oh my!
Look out for these nutrients when going veg!

These are most likely going to be your trouble areas.
Vitamin E and iron:

Leafy greens are an excellent source of both. You can also purchase an iron skillet and cook your veggies in it to add a bit of iron the old-fashioned way.
Iodine: Iodine can be found in seaweed/kelp/sea vegetable products. Also, iodized salt. Non vegans can get iodine from yogurt, cow's milk, cheese and eggs. Strawberries even have a good amount of natural iodine in them! You can get 10% your RDA of iodine from a cup of strawberries.

Vitamin E: Eat your greens! If you are eating a few servings of dark leafy greens a day you will be fine.
Calcium: Calcium fortified soy milks are a great source of calcium. Read that label and don't skimp on purchasing a good fortified brand of soy milk. Silk, Eden Soy, VitaSoy, and even the 365 Whole Foods brands are great. Almond, rice and hemp milk are also available in fortified versions. Another great source of natural calcium? Greens!
It's true, broccoli and other greens are actually better sources of calcium than cow's milk.

Arugula: 1,300 mg Watercress: 800 mg Spinach: 450 mg Broccoli: 387 mg

Vitamin D: Sunlight. Yes! Especially in winter, make sure you get some natural D from the sun. And again, fortified soymilk.
Protein: See tip #1. Any of these foods will be highly concentrated in protein. Two Boca spicy chik'n burgers a day will give you 22 grams of protein. Add a few glasses of soy milk (maybe that soy chai at lunch and soy latte before work (around 6-11 grams each), and you are already at around 40 grams of protein.

Protein Needs:
People always ask me where I get my protein. Tempeh, grains, veggies, tofu, seitan, hemp, soy, rice, pea and more are all amazing protein sources. I like around 50 grams of protein a day, but your needs will vary depending on your lifestyle, age and body type/structure.

5. Stock Up o the Right Tools: Books, Vitamins, Menus/Dining Options

MENUS/DINING: Google vegan, dining and the name of your town. You should have at least a few vegan/veggie friendly dining options in your town. Get a copy of a few of these menus and do a taste test!
Order that 'grilled seitan' dish and the 'fried tempeh' appetizer or try the 'tofu-pesto sandwich'. A great online resource is vegdining.com and also if you are in NYC, supervegan.com.

A few of my favorite NYC dining options for a veggie diet:
Candle 79, Josie's, Blossom, Caravan of Dreams, Chipotle, Pure Food and Wine, Organic Avenue, Counter, Liquiteria, Earth Matters, Le Pain Quotidien, Spring Street Natural, Viva Herbal Pizzeria and even Starbucks for an easy bagel/almond butter/soy chai breakfast.

BOOKS: Get a few good vegan/veggie lifestyle books to learn more. (I'll let you know when I finish writing my book...) My long-time favorites are: Marilu Henner's "Total Health Makeover", Rebecca Woods, "Whole Foods Encyclopedia" and a great cookbook is "Veganomicon". For kids, Marilu Henners "Healthy Kids" book is fabulous. I am even quoted in the college students life section-from way back in the college days. Yay.
VITAMINS: I would highly recommend taking a vegan friendly multivitamin supplement (pill or powder form), at least until you get used to your new diet. I like The Ultimate Meal Shake Mix by Ultimate Life. You can find it at Whole Foods. There are a plethora of vegan multi vitamin pill brands out there. Whole Foods also has a great selection.

6. Take it One Day at a Time

I get it. Going vegan/veggie is hard! A life without double cheeseburgers and bacon? Try a vegan version of your favorite meat recipe and you might be surprised... If you are in LA, NYC of SanFran, definitely dine out at one of the top vegan restaurants and let a pro chef show you how its done. Trust me, one seitan cutlet from Blossom in NYC and you will be forever changed.

When I switched from vegetarian to vegan, I thought I couldn't do it. I was a major Frozen Yogurt addict. Big time.

A life without cookies and cream fro-yo from The Big Chill in West LA?

No way. Can't do it!
But eventually I found that the benefits of my new dairy/meat/egg free diet outweighed the negatives. And I would never go back to my old ways again. Plus, there are some amazing soymilk frozen yogurts and soy creams out there.

...Soy Delicious brand Chocolate Chip Cookie Dough...yum...enough said.

So congrats on your attempt to go veg in 2009. If you need any more tips or advice simple add some comments and I will respond with a helpful and honest answer or even just some more encouragement.

PS...I know that a vegan diet is not for everyone. I wish it was, but I am a realist. I see how far our society is from fulling accepting veganism as the majority diet.

So I encourage anyone who thinks they can't give up animal products to at least try to eat more vegan-style foods as listed in tip #1. Cutting back on animal products will serve your body very well.

Good luck in 2009. If you want to try some super foods and wellness tips, check them out in my posts below!
Top Ten Wellness Tips for 2009

Top Ten Superfoods for 2009

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Cheer-Worthy Chipotle Sweet Potato Soup Recipe

January 2, 2009 by Kathy Patalsky 1 Comment

RECIPE:
Cheer-Worthy Chipotle Sweet Potato Soup
vegan, serves two

Ingredients
¼ cup olive oil, plus a drizzle
1 small vidalia onion, chopped
½ red bell pepper, chopped
¼ cup maple syrup
2-3 teaspoon chopped fresh ginger
1 chipotle chile, chopped
3-4 medium sized garnet sweet potatoes
2 cups of veggie broth
2 teaspoon salt
2 teaspoon black pepper
1 teaspoon cayenne pepper
1 teaspoon cinnamon
2 tablespoon harissa (Le Pain Quotidien brand is amazing)
½ cup soy milk, unsweetened
3-6 shiitake mushrooms, sliced thinly (optional)
Garnish toppers (optional):
1 dollop per bowl, of Veganaise spread
1 bunch cilantro, finely chopped
1 small tomato, diced

ASSEMBLY:
Microwave or bake the sweet potatoes until soft.
Mash them in a bowl. Set aside.

Lightly saute the onions, bell pepper, drizzle of olive oil, chipotle chile, mushrooms, pinch of salt and ginger.

Combine the mashed potatoes, soy milk, olive oil, maple syrup, veggie broth, harissa, black pepper, cayenne, cinnamon and remaining salt in a blender or food processor.

Blend on high until smooth.

Add potato blend to soup pan, add sauteed ingredients. Cover pan. Allow to simmer for twenty minutes. Stir occasionally.

(Optional) Add additional oil, cayenne, maple syrup, salt and pepper to taste.

GARNISH:
Serve by garnishing (to taste) with a dollop of Veganaise, a dollop of harissa, a few diced tomatoes and a few pinches of freshly chopped cilantro.

CUSTOMIZE IT:
Spicier - add more cayenne or harissa
Sweeter - add more maple syrup
Zestier - add more pepper
Heavier - add more salt and oil

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

New Years Top Ten Lists 2009

January 1, 2009 by Kathy Patalsky Leave a Comment

Top Ten Superfoods For 2009
Top Ten Wellness Tips For 2009

Top Ten Wellness Tips for 2009

January 1, 2009 by Kathy Patalsky 4 Comments

Here are my top ten wellness tips for you try in 2009. Click on the tip headlines to read more. I hope you try and add at least a few of these to your wellness routine.

They all make great New Year's Eve resolutions too!

10. Epsom Salts
A must have item for your medicine cabinet is epsom salts. These salts help sooth aching muscles and are a great everyday wellness item to keep your body happy. Plus they are dirt cheap.

9. Breathing
Many of us forget that oxygen is the most important chemical in your body. 70% of our bodies 'waste products' are removed through breathing. Deep breathing exercises have always been 'trendy' but few people actually do them! They really do enhance your overall wellness, so remember to breath.

8. Re-think Meat
In the coming year, it would be a good idea to consider ditching meat in favor of the many meat alternatives and plant-based protein sources out there. Fun fact: Did you know that one bunch of broccoli contains 17g protein!

7. Take the Hard Road -Test Your Limits
You know you limits right? And sometimes your just A-OK with taking that easy road to get to your destination. Well this year, take the hard road a bit more often. Now push it to the next level. You say you can't do it??? ....but you just did.

6. Try Hot Yoga
Hot yoga is a powerful detoxifying and balancing way to improve your health.

5. Take a Lunch Break Detour
Do it! Take a detour! Go to a one o'clock play, peruse a museum at noon, take a long drive up the coast - all on your long lunch hour. It will clear your head refresh your mind to know that while you bask in culture and calm, everyone else is grinding away trying to catch up on those fifty new unread emails and ten blinking voice mails.

4. Skin Brush
The skin in the largest organ in the body and is responsible for 20% of the detox process (70% through breathing, see tip #9, and 10% through your digestive system.) Skin brushing is an easy activity to add to your daily routine.

3. Drink More Tea... or just less caffeine.
I've said that I recently switched from triple soy lattes to chai's at Starbucks. And I feel so much more balanced and less on-edge. I challenge all of you to do a two week coffee detox and see how you feel. Even limiting yourself to one or two coffees a week will create a sense of calm that you can feel. I now only get one latte a week, at Le Pain with a nice Sunday brunch. It is now a treat as opposed to a necessity.

2. Water is a great Healer
Water heals. Drink more water, hydration is a cornerstone of good health. Hot water baths are very healing as well. And for the ultimate water therapy, try the hot/cold immersion technique. Take a hot bath, then do a cold shower- ice cold - then switch back to hot. Do this a few rounds and you will feel your circulation soar!

1. Eat Thanksgiving Dinner more Often.
So this is my favorite wellness tip for the coming year. Eat a Thanksgiving Meal more often. What do I mean? Well as I explained in a recent post, the foods we eat on Thanksgiving are actually quite healthy. On what ordinary night do you eat five types of veggies on one plate?

So that's the first reason, healthy foods! The next reason is that Thanksgiving meals are made from scratch. You are not eating some half-warmed up, processed enzyme-deficient food. It's fresh food, packed with nutrients.
And lastly, on Thanksgiving, you eat at the table, you interact with your family and you are eating mindfully. You are not simply stuffing your face while watching that DVR episode of Grays' and updating your facebook status.

So in 2009, why not try to eat like its 'Thanksgiving' everyday. Or at least on weekends.

Happy wellness in 2009!

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Martha Stewart Rings in the New Year with her Cats. Hats and All.

January 1, 2009 by Kathy Patalsky 2 Comments

Martha rings in the New Year with her cats.

Hats and all.

Martha writes on her blog:

"I decided to throw a little New Year's bash for my kitty cats. The servery was decorated for the occasion."

Oh Martha. I love you, but if I put my cat in a tiny metallic top hat....well lets just say neither my cat or my family would think I was sane.

I do love the photos though....a cat nip buffet, an illuminated kitty bow-tie. What won't you think of next.

Please check out this gallery guys....its quite funny.

Happy New Year!
The Martha Blog : My cats have a New Years party!

Two Minute Maple-Tree-Tempeh Recipe

December 31, 2008 by Kathy Patalsky 6 Comments

* tempeh bacon

Tempeh is an amazing superfood. You can spend an hour chopping veggies, sauteing perfectly marinated tempeh, maybe its corn crusted or BBQ glazed. Yum. But if you are like me, time is precious and sometimes I am craving a tempeh sandwich or side in just say, two minutes.

Here it is, my two minute tempeh recipe.

(note, this is not the optimal preparation for tempeh, but I find it perfectly tasty for a quick snack or meal.)

Two Minute Maple Marinated Tempeh

Slice into thin strips, one half package of plain tempeh

Toss tempeh and the following ingredients into a microwave-friendly lidded dish.

Add ¼ cup olive oil, 1 teaspoon salt, 2 teaspoon fresh ground pepper, a rough 2-3 tablespoon drizzle of maple syrup (honey works too)

Cover lid tightly and shake the container to disperse the ingredients on the tempeh.

Microwave container on high for 1.5-2 minutes. (toss a bit mid-way)

You're done! This tempeh is great for a quick sandwich or salad topper.

Tempeh Nutrition Facts and Recipes!

December 31, 2008 by Kathy Patalsky 14 Comments

Tempeh is a soy product made by fermenting whole soybeans.

Tempeh is a super food.

Sadly, I've found many people have never even heard of tempeh! Wha?! How?! It's so yummy! It's a must try curious cooks..

But be warned, tempeh is the underdog of vegan protein products.

Why?

Well just look at it! Instead of a friendly, silky smooth, shiny texture tofu-esque texture - tempeh is bumpy, hard and sometimes discolored in shades of cream, brown and gray.

But don't let it's rugged exterior looks fool you.

In a tofu vs. tempeh battle, I'd put my money on the gnarly looking bumpy stuff...

Before you judge - do a taste test..

Tofu is Great. Yes tofu is a healthy, vegan, soybean product. But tempeh has a few health benefits that tofu does not:

Tempeh Nutrition Facts & Health Benefits

1. Whole beans - Tempeh is made from whole soybeans.

2. Easier to digest - The tempeh fermentation process changes the properties of the soybeans. As a result, tempeh can be much easier to digest for some individuals. Enzymes and fermentation also release and 'pre-digest' some of the nutrients and allow the good stuff like zinc, iron and calcium to be more easily absorbed by your body.

3. High fiber content - One serving of tempeh contains more fiber than most peoples consume in one day. Around 7 grams per 4 ounces, a ½ cup.

4. Nutty Flavor - Tofu is bland ...some people say. Tempeh has a unique nutty/savory/bitter/fermented flavor and texture that many people, including me, love. If you have a super picky eater, try EVOO/maple syrup sauteed tempeh sticks with flavorful, familiar dipping sauces - and they will love it. Tell them it's like fries, only healthier.

5. Low Sodium - Tempeh is extremely low in sodium, which is rare for a fermented soy product (like miso).

6. Natural antibiotics - Rhizopus moulds produce natural, heat-stable antibiotic agents against some disease-causing organisms. Indonesians who eat tempeh as a regular part of their diet recognize it as a medicine for dysentery and rarely fall victim to the intestinal diseases to which they are constantly exposed.

Favorite Tempeh Recipes:

My Smoky Tempeh Wrap
TMT Pita (the vegan blt)
Sunny Mushroom Tempeh Bagel
Napa Valley Salad with Lemon Pepper Tempeh Croutons (lemon pepper crouton pics shown in this post)
Olive Tapenade Tempeh Vegan Sandwich
Broccoli Jack Soup with Mapoltle Tempeh Croutons
Cheezy Chili Bread Bowl with San Marzano Tomatoes and Tempeh
Tempeh Bacon Shiitake Jalapeno Stuffing

or try the super easy recipe below...

Easy Tempeh Triangles Recipe:

basic ingredients:

tempeh
EVOO
maple or agave syrup
apple cider vinegar or lemon juice
salt/pepper

Directions:

1. slice tempeh into triangles - slice thin.

2. Soak tempeh triangles in a marinade of EVOO, maple syrup or agave syrup, lemon juice or vinegar, sea salt and pepper.

3. Saute on high or grill until edges brown.

4. Remove from heat - drizzle leftover marinade over top - pinch of salt/pepper and serve!

Serving Suggestion: I love adding these easy tempeh triangles to the top of a big green chopped salad.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Ten Superfoods to Try

December 30, 2008 by Kathy Patalsky 8 Comments

* acai bowl

Here we go...from the top!

Here are my top ten superfoods of 2008, all picks that you need to add to your diet in 2009!
At number ten.......

10. Nuts
We saw nuts (and not just peanuts) make a comeback this year. Maple almond butter showed up as a side condiment at Starbucks, and new research showed that kid nut allergies just might be avoided by eating more nuts! I love them. I am nuts for nuts. And you should be too. In 2009, why not try a few new nuts - brazil, macadamia, hazel or pistachios.

9. Probiotic Yogurts and Drinks
We've all seen that Jamie Lee Curtis commercial where she grasps her tummy and says she just doesn't feel right sometimes...and so with the plethora of probiotic drinks and yogurts options, we can all boost our immune systems and improve everyday digestion! Read my post on the top five probiotic products here.

8. Spirulina
It will make a comeback in 2009! It will! Higher in complete protein than ANY meat or soy product, spirulina is a super duper food. Add it to your smoothies. Greener color, little change in taste. Kids love a green-slime-monster smoothie.

7. Acai
More brands of acai juice seemed to pop up the shelves of my Whole Foods Market in 2008. And acai has even become a favorite Jamba Juice smoothie flavor! Now lets hope that Trader Joe's can come up with a high quality knock off version because those $3.69 a piece bottles are killing my wallet.

6.5. Sweet Potatoes
This is super food number six and a half because I simply had to squeeze sweet potatoes in somewhere...and this seemed like a good spot!

Yes, I'm obsessed.

A personal favorite for not just 2008, 2009 and beyond, but for always! I remember reading in a college anthropology class that certain cultures of Aztec Mayans would have root vegetables like sweet potatoes as their primary food source - and build meals around them every night. Ahhh to be born into that society! At least I can still pretend and add sweet potatoes to basically everything.

6. Goji Berries
Yes raw, whole goji berries CAN be delicious, we discovered in 2008. No more of that ghastly goji berry juice that makes us run for some easy to drink Tropicana blend. Mind you, goji berry juice is way to expensive to taste that bad. But WHOLE berries can be eaten with joy...and we discovered how. Yay us.

5. Green Tea, White Tea, Chai and Herbal Tea
Yes I know, tea has long been a super food. But I just had to give it a top ten billing because it continues to succeed in its message of antioxidants, anti aging and all around wellness! Tea drinkers have a sense of zen and calm about them that those triple venti red-eye cappuccino drinkers just don't have. I should know, as I was a twice daily, triple venti soy latte drinker for a long time. I've recently lowered my coffee drinks to just once a week. (I switched to chai at Starbucks) And I really do feel more balanced. Need a resolution? Less coffee, more tea in 2009. I'm so helpful.

4. Spicy foods and the Ginger-Lemon-Cayenne detox
Spicy foods. We all need a jolt of something these days. Get it from some hot spicy stuff! Ginger, jalapenos, chilies, habanero. A trendy concoction I kept hearing about is the ginger-lemon-cayenne juice detox/cleanse. Haven't tried 'the cleanse' plan myself, but I adore hardcore ginger juices from my favorite juice bars and at-home juicer. So I'll give it a mention. If you are into a detox of some sorts, this tonic sounds much better than any diet pill or caffeine enhanced diet/detox beverage.

3. Mineral Water
It's all about the minerals. In 2009 lets all get use to drinking sparkling mineral water with our meals. Why??? Because mineral water has a lot of fabulous natural stuff in it that's why! My favorite brands are Gerolsteiner, San Pellegrino, San Faustino and of course my all time favorite, VOSS.

2. Mushrooms
I love mushrooms. I love them sliced thin and raw in salads, I like them marinated in oil and garlic, I like shiitakes in my spicy noodle soup. Repeat, I love mushrooms. Craft in NYC, Tom Colicchio's restaurant (Top Chef dude), serves the best shrooms I've ever had...FYI. Oh, and ever since I saw Dr. Weill chatting about how mushrooms were the next 'it' superfood on Regis and Kathie Lee a few years back, I knew that mushrooms would be a great food to get into. Dr. Weill was right again! But then he sold out to Origins. Sort've. I still adore his wellness advice.

1. Coconut Water
Are you sick of me and my coconut water obsession yet? Have you tried coconut water yet? Yes? Fabulous. You know that it has 16 times more potassium than in sports drinks. And only 60 calories a serving.
No?? You haven't tried it?! Get your NYC self down to Organic Avenue. Or head over to Whole Foods and try ZICO, ONE or Vita Coco brands in the tetrapaks. Run, now! You'll need it New Years day....

FYI, coconut water is the ultimate hangover remedy. Since this is a New Years Eve list...

Happy Superfooding in 2009!

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Blue Lagoon Iceland

December 30, 2008 by Kathy Patalsky 3 Comments

Blue Lagoon, Iceland.

I want to go.

Someday.

Crusty black volcanic rock meets icy clear blue water.

White puffs of salty steam rise from the still pools of blue.

The vast lagoon is dotted with floating wellness-seekers, braving the below zero temperatures outside, for the warming geothermal seawater.

After a long (45 minutes max they say) detoxifying dip in these ancient healing waters, you'll be up for a little nourishment. Well here it goes....

They have a bar.

And a restaurant. It's called Lava Restaurant. They serve things like this:

Sweet potato veggie with tofu, ginger and carrot cream

And if you know about my obsession for sweet potatoes, you know this dish sounds like heaven to me.

HOT COLD THERAPY meets GEOTHERMAL BLISS

I've long been a fan of the hot/cold therapy thing. As well as Hot Springs/Geothermal seawater type things in general. The Blue Lagoon sure beats the dinky pools or man-made hot springs filled pools in Hot Springs, AK or Calistoga, Cali, where I have frequently traveled. (Though both lovely USA born hot springs sites...) But this place, with its icy blue good looks, seems like my little version of cold-fun, hot-healing-water heaven.

(No, I'm not comparing it to say, a warm island off the coast of Fiji. Different categories of heaven.)

The Blue Lagoon pitch about its amazing waters:

"Blue Lagoon geothermal seawater is a part of a unique eco-cycle where high technology and nature work in perfect harmony in Iceland's extreme environment, bringing us Blue Lagoon geothermal seawater, known for its active ingredients and healing power.The origin of the seawater is from 2000 meters beneath the surface.In its travels through porous lava, a blend of sea and fresh water undergoes mineral exchange and then near the surface, concentration occurs, due to vaporization, evaporation and finally, sedimentation."

So I think one day, I will go there. To the lagoon.

Blue Lagoon Iceland. I am so going one day.

..oh wait, I went! My Iceland Adventure

..Silica Hotel that I stayed in on my second visit to the Blue Lagoon. Loved that hotel. The rooms were super clean and moder and the breakfast was amazing and super vegan-friendly.

Ten Spirulina Facts: The Forgotten Superfood

December 29, 2008 by Kathy Patalsky 6 Comments

* spirulina shake

Spirulina, it's the forgotten super food.

Spirulina was very trendy in the 1990's and somehow it has dropped off the forefront of hot food trends.

I am here to bring it back!
....Or at least remind you why it's so great.

Spirulina Facts 101

1. Spirulina is a blue-green algae.

2. Spirulina can easily be added to smoothies. Though the color impact will be bright green, the taste impact is minor to none.

3. The name spirulina is derived from the Latin word for "helix" or "spiral"; denoting the physical configuration of the organism.

4. Spirulina is called the "food of the future" because of its ability to synthesize high-quality concentrated food more efficiently than any other algae.

5. Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.

6. The Japanese both produce and consume more spirulina than anyone else. Some researchers claim that Spirulina is useful in helping diabetics control their food cravings and decrease their insulin intake.

7. Spirulina is one of the few plant sources of vitamin B12. B12 is usually only in animal products. Thus, vegans should take note to add spirulina to their diets.

8. 1 tsp. of Spirulina will meet your RDA of B12, and spirulina contains over twice the amount of B12 found in an equivalent serving of liver.

9. Spirulina contains many other nutrients - amino acids, minerals, enzymes and more.

10. Spirulina is not a sea plant! It survives in fresh water ponds.

So I hope you will consider giving spirulina a second look.

It was trendy once, for a reason...

It is indeed an excellent vegan source of vitamin B12.

SERVING SUGGESTION:
Add it to a blueberry banana smoothie and you won't even taste it! (Don't let the dark green color scare you away.

KIDS
If making a green spirulina smoothie for your kids, call it the 'green monster smoothie' of 'slimy sea monster smoothie' or the 'Tinkerbell smoothie' or 'lucky green smoothie'.

Today's Farmer: Changes

December 29, 2008 by Kathy Patalsky 6 Comments

I applaud anyone willing to look at what is on their plate: meat, fish, veggies, grains or fast food, and question just what they are eating - and how it came to be their food in the first place. I hope as consumers we are evolving to reconsider everything we shop for, eat, use or consume in today's complex and not always forthcoming world we live in.

And I hope more farmer's will consider turning their animal product farms into animal rescue sanctuaries and plant-based farms, because that bring love and light and compassion into this world.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

The Fresh Orange Juice Rule

December 29, 2008 by Kathy Patalsky 3 Comments

* citrus shake

Don't feel bad. I love them too. Those brightly colored, cutely named little plastic bottles of juice, all lined up perfectly on the grocery store shelf. With names like Strawberry C Monster and Antioxidance, how can we resist?

Naked, Odwalla and Bolthouse Farms are brands we all know and love. But here's a tip: once in a while make sure that you get your juice FRESH and FAST.

FRESH AND FAST
Vitamin C is a very delicate nutrient. A little to much exposure to heat, light or air -or too much time left on a shelf or truck - and it simply starts to oxidize and disappear. Some studies have shown that the level of Vitamin C in orange juice degrades by about 2% each day after it was first squeezed. Drinking freshly squeezed orange juice right away ensures that your body receives all of that lovely Vitamin C.

The same study analyzed the amount of Vitamin C retained in OJ after one and two weeks in a typical home fridge. 88% of vitamin C content was retained after one week of storage and 67% after two weeks.

The Fresh Squeezed Orange Juice Rule:
Break out the fresh oranges, get yourself a cheap hand-juicer at Crate and Barrel and put some elbow-grinding, squeezing action into your morning routine- at least once in a while. Start off with a Sunday morning OJ ritual.

And yes, those store bought Super Silly Stupendous 'C' Drinks from the above mentioned brands, are OK once in a while. Just don't use them as your juice crutch.

Aveda Green Science Product Review

December 28, 2008 by Kathy Patalsky Leave a Comment

This Christmas I purchased the Aveda brand, Green Science Intense Serum for my husband. He loves it. I tried it a few times and fell in love with it as well. Incredibly lightweight, it goes on like a silky cream rather than a traditional oil serum. The immediate result is pure softness. I am excited to see how our skin looks and feels after a few weeks of use.

Other amazing Aveda items for men are the after-shave balm (for calming the skin) and the all sensitive moisturizer (free of any strong flower smells).

Aveda was founded in 1978 and was the original company to practice, The Art and Science of Pure Flower and Plant Essences. I am a big fan of Aveda. The products are more expensive than those found in the drug store, but well worth it. A little dab goes a long way.

The brand new Green Science line is outstanding. So just a little product reminder from me to you. Aveda rocks.

Five Fun, Nutty, Nut Links

December 28, 2008 by Kathy Patalsky 6 Comments

* my fave peanut sauce

Nuts and nut butters are incredibly healthy additions to any diet. And as we often learn, the fresher, the better! Without packaging, processing, shipping and storing, there are more nutrients and enzymes in tact at the time of eating!

1. So why not make nut butters at home!

There are several nut butter machines out there, many very high quality machines go for $1500+, but a 'cheaper' option is this retro inspired machine. You can even customize chunky to smooth texture.

2. Peanut Butter and Company

Another fun peanut butter link is to Peanut Butter and Co. It's a retail store meets peanut butter cafe here in NYC. But you can order their products online or even find them in your grocery store.

3. Cookies. Seeking a sweet treat for that peanut butter craving? My favorite is Uncle Eddie's peanut butter choco-chip cookies. I learned about them from Marilu Henner's book Total Health Makeover. And I was thrilled to find them in any Whole Foods Market. They are about $6 a bag and very delicious. And vegan! No bad stuff in these treats.

4. Peanut Butter Jar Mixer

There is also another option for us all-natural peanut butter lovers. I often avoid buying the all-natural stuff simply because the oil that settles at the top of the jar is too tricky to mix without making a mess.

Check out this invention that stirs that store-bought nut butter, without the mess!

5. Nuts are Superfoods

Want to learn more about how nuts and nut butters are SUPERFOODS?
Read my Gathering the Basics: Nuts for Nuts post here!

Top Five Lists: Worst and Best Movie Munchies

December 28, 2008 by Kathy Patalsky 4 Comments

* my fave popcorn recipe

Headed to the movies this week?

There are a ton of great award-worthy movies out right now.

Revolutionary Road, The Curious Case of Benjamin Button, The Wrestler, The Reader, Doubt, Seven Pounds, Frost/Nixon, and Marley and Me.

But many seemingly healthy people can get sidelined by the tempting visions of dancing soda cups, overflowing popcorn poppers and brightly colored candy wrappers all screaming "eat me!".

Any health-minded person knows that the movies are not the best place to fuel up on food. So the most important tip:

DO NOT GO TO THE MOVIES ON AN EMPTY TUMMY.

But if you are just a bit snack-happy, there are options I assure you.

For the traditional candy/popcorn movie theater , here are a few tips:

Top Five Worst Movie Munchies Choices

1. Added butter to any size of popcorn
2. "Ballpark-style" anything (nachos, hot dog, pretzel, pizza)
3. Ordering a smorgasbord. Get one item only.
4. Non-diet large beverages.
5. King Size anything

Top Five Best Movie Munchies
1. Small popcorn, no butter added.
2. Water any size.
3. Diet soda. Small.
4. Junior Mints. Don't eat the whole box. Mint can be an appetite suppressant.
5. Best option: a pre or post snack from the 'Starbucks' or 'cafe' across the street.

Side note. There is a trend among independently owned theaters catering to a new-age crowd of patrons, to have healthier munchies options at the theater. Here in New York there is Angelika Film Center which offers soy lattes, vegan cookies, healthy sandwiches and even a sorbet bar. At Landmark Sunshine you can get vegan cookies, nuts and more.

Dimples Kids Spa. Pedicure for Baby?

December 28, 2008 by Kathy Patalsky 2 Comments

Dimples is a kids spa in New York City.

What do you all think of a beauty spa for kids?

$10 for a baby manicure-pedicure.

A chocolate facial for the kiddies?

Sounds fun yes. But what is this really teaching little girls to love? Getting 'pretty' ? Good proper 'grooming'? Or is it just fun pretending to be like mommy?

I say, forget the uptight 'thinking it is sending the wrong message', and embrace it! It's good clean girl fun. Its a fun way for little girls to socialize with mom and friends.
(The same reason most adult women enjoy going to the nail salon or having a girls spa day!)

Source: http://www.dimpleskidsspa.com/nails.html Dimple Kids Spa

Wishing You a Zen Holiday!

December 24, 2008 by Kathy Patalsky 2 Comments

* holiday french toast

Have a wonderful holiday.

Advice for the holidays with stress management and wellness:

BREATHE!

HAPPY HOLIDAYS!

Here are a few of my recent holiday themed posts:

Sore Winter Muscles? Epsom Salts!

Fireside Snacks

VIDEO: Happy Bouncy Snow Dog

Holiday Spirit Report: Live From NYC

Give Back this Holiday Season: It Does a Body Good!

My First Snow of the Season

Ice Skating and Cocoa!

New Years Day Hot Yoga

Stories Behind 5 Holiday Treats

December 23, 2008 by Kathy Patalsky Leave a Comment

Ever wondered the reasoning behind the logic of a fruitcake?
Do you ponder why we adore candy canes as a holiday treat?
How about that creamy egg nog? What is up with that? Eggs in a drink?

*this link has been closed*

But here is more for you!..

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Lunchbox Bunch Coloring Sheets

December 23, 2008 by Kathy Patalsky 3 Comments

Why not make a mini Frank Bruni in training.

Kiddie critics will be the next reality television trend I'm sure of it!

So here is the fun idea.
Get a little feedback from your kids! A lunchbox survey is a cute and handy way to get your kids interacting with their lunch (and you).

Also, since kids like to color, why not add one of these adorable Lunchbox Bunch coloring sheets to your child's lunchbox as well.

And maybe even a copy for a friend.

Why not make lunch an eat and play and create experience.

Don't forget the crayons...

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Antioxidants and Tea

December 22, 2008 by Kathy Patalsky 1 Comment

Tis the season for winter blizzards, icy blue frost on the trees and coming in from the cold. And to take the chill off our bones, we all need a nice hot beverage!

It seems that hot cocoa is a nice addition to your holiday home. And who can argue with the reasoning of creamy chocolate goodness and smooth whipped cream or puffy marshmallows.

But if it is coffee you crave, I ask you to take a moment and pause with your beverage choice. Why not try antioxidant filled tea!

Tea is the perfect hot beverage for health. You can choose green or white for the highest antioxidant levels. Black for a dark flavor and caffeine kick, or chai and milk for a super spicy smooth beverage that works great on digestion after a meal.

Herbal teas like peppermint and chamomile are also great stress soothers at bedtime. For my bedtime tea, I still reach for that old favorite Sleepytime tea by Celestial Seasonings. The box with the cute bear in his pajamas and cuddly bedtime cat.

So try tea next time you crave warmth! And you just may make a beverage switch. Your body will thank you.

Looking for warming beverage options that are not coffee? Check out my 8 Not-Coffee Lattes, including a few yummy tea lattes. (Photo at top is one..)

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Sore Winter Muscles? Epsom Salts!

December 22, 2008 by Kathy Patalsky 1 Comment

A while back I heard that adding two handfuls of epsom salts to your bath was an excellent way to relieve sore muscles.

Somewhat surprisingly, this epsom salt remedy works incredibly well for me. If my muscles get sore from a strenuous workout or stress, hormonal changes or fatigue, the epsom salt soaks provide a soothing effect. This at-home remedy is one of my favorites to recommend.

Bonus: Epsom salts are a relatively inexpensive wellness tip to try!

HOW-TO
Soak in a hot bath with about 2 handfuls of Epsom salts added to the water. Fifteen minutes will do.
You can also soak a towel in salt water and apply directly to a muscle, but I prefer a bath.

HOW THEY WORK
Epsom Salt contains magnesium and sulfates. Some research says that modern diets are deficient in the minerals, magnesium and sulfates. Increasing levels of magnesium may help to improve circulatory health, flush toxins and heavy metals from the cells, improve nerve function by regulating electrolytes, raise the body's levels of serotonin (mood enhancer), improve sleep and concentration, regulate the body's enzymes, improve oxygen use, lower blood pressure, reduce muscle pain and inflammation, and help muscles and nerves to function properly. Sulfates are used by the body to flush out toxins, improve the absorption of nutrients, form joint proteins, and to help prevent and ease migraine headaches.

..Of course those are all the pretty intense claims. Truthfully, I would never say that anything is a cure-all, but for me personally, there is just something soothing and beneficial about my epsom salt baths, and since they are pretty cheap, I keep using them. When it comes to wellness you ALWAYS want to consult your doctor and take "claims" with a huge grain of salt.

You can find epsom salts at so many stores form CVS to Whole Foods. I love these Epsom Salts available on Amazon

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Sorting Through "Miracle, Breakthrough and Cure" Health News

December 20, 2008 by Kathy Patalsky 2 Comments

HealthNewsReview.Org is a news review website that gives grades for health news reporting.

I stumbled upon this website today and fell in love with it.

It is often said that when reporting on health, political, entertainment or financial news, journalists can easily spin a story to make its message slant in a particular way. Usually to make the story seem more dramatic, groundbreaking and entertaining than it actually is.

The website reviews hardcore health news. They don't embrace fluff news articles on say, 'breakthrough' anti-aging skin masks or 'miracle' supplements to make your nails grow. They review articles discussing life-threatening or saving treatments and studies.

It is fascinating to see what stories they rank as five stars, and what stories can get a dismal zero stars as well.

An interesting commentary article on the site describes the seven terms a journalist should never use in medical reporting.

The words to be wary of:
• Cure
• Miracle
• Breakthrough
• Promising
• Dramatic
• Hope
• Victim

So just who has the audacity to rate professionally written health news reports?

Gary Schwitzer, that's who. (Pictured above)

HealthNewsReview.org is published by Professor Gary Schwitzer.

Gary specialized in health care journalism in his 30-year career. He joined the faculty of the School of Journalism and Mass Communication at the University of Minnesota in Fall 2001, and is director of graduate studies for the School's MA in Health Journalism program. I was impressed by the fact that Schwitzer was the founding Editor-In-Chief of the MayoClinic consumer health web site. As a young health promotion college student, I often used MayoClinic articles to research reports and papers. Today's students should look into using healthnewsreview.org.

I suggest checking out this site. If anything, you will learn a bit about what makes for a sound news report, and be able to predict a spun story from a mile away.

Stevia Diet Drinks Coming Soon

December 20, 2008 by Kathy Patalsky 1 Comment

I found this news report to be surprising. The two big soda companies will be using stevia in new diet beverages. As much as I have tried, I have never liked the taste of stevia. I'm just not a fan. And in general, I do not think that I am alone.

The press release says:
Coca-Cola and PepsiCo are set to launch the first diet drinks sweetened with stevia that have the FDA's blessing -- or at least, its lack of objections. Stevia is a shrub native to South America. Until recently, the FDA only allowed sweeteners made from stevia to be sold as dietary supplements, and not as food additives.But now, the FDA has indicated that it has no objection to two stevia products -- Truvia and PureVia -- being used as food additives.
source: http://www.webmd.com/food-recipes/news/20081218/stevia-diet-drinks-coming-to-market

Honeycrisp Apples: Super Fruit

December 19, 2008 by Kathy Patalsky 6 Comments

So I am kind've obsessed with honeycrisp apples. Here in New York City, one medium sized honeycrisp from Whole Foods Market usually costs $1.69 each. And that's not even the organic variety which is $2.99 a pound.

Yet I still buy them!

Hands down, honeycrisp apples are the best eating apples around. So try one, not matter the price. And if you turn into a honeycrisp addict like me, so be it!

You can buy them, and learn more here. Makes a great gift even...

...well if you're giftee is me!

Snack Ideas, Fireside Snacks

December 19, 2008 by Kathy Patalsky Leave a Comment

Whether you are headed out to do some holiday shopping this weekend, or staying warm and cuddling by a fire, its always nice to have a list of quick and scrumptious fireside snacks to whip up.

During the holidays, we can all relate to craving quick munchies throughout the day - and a bag of chips just won't cut it.

Here are a few healthy and satisfying ideas.

And yes they all go great with a mug of hot cocoa, chai or spiced cider.

1. Salty Baked Chestnuts
Chestnuts are now available fully shelled and cooked in easy open pouches. Trader Joe's even carries them now. So pick up a few pouches and when the fireside setting calls...load a baking sheet with those tasty chestnuts and bake at 400 degrees for about 5-8 minutes. Spray with a bit of canola or olive oil and sprinkle with salt. For a spicy taste add a pinch of cayenne to the seasoning as well. Toothpick them for a party setting.

2. EZ Toasty Bagel Bites
Toast up a few bagels. Stock up on those "veggie-singles" cheese slices. Melt one on top of each toasted bagel. Then add an array of toppings. Sliced mushrooms, olive oil and pepper, salt and thinly slice pears or apples, canned mandarin oranges, fresh chopped parsley or arugula, slivered pearl onions and even some drizzled honey. Then slice the differently topped bagel into thin strips. About three 'strips' per half bagel. Mix and match 'flavors' of bagels for a treat any guest or family member will snatch up.

3. Fireside snack mix
This is easy. In a bowl, toss any or all of the following: peanuts, almonds, popped cereal, popcorn, low-fat kettlecorn, pretzels, spicy rice crackers, soy crisps, rye crisps, bagel chips, banana chips, tings or veggie booty. Then add the seasoning. Go sweet with a pinch of sugar or honey, salt and canola oil spray. Go spicy with salt, pepper, cayenne and olive oil spray. Or go smooth with a thick coating of canola oil spray and just a pinch of salt. Toss well. Make ahead and store in little grab baggies.

4. Thick cut potato slices and dipping sauces
Use either white or sweet potatoes. (I prefer sweet.) Cut into thick long 'fry' slices. In a plastic bag combine the slices, ¼ cup olive oil, 2 teaspoon salt, 1 teaspoon pepper, 2 teaspoon lemon juice. Shake-to-season the slices. Lay flat on baking sheet, bake at 425 degrees, until soft on the inside and crisp on the outside. Pair with spicy honey mustard, veganaise with chopped chives, melted veggie cheese fondu, or lemon zest infused olive oil.

5. Pita-dilla
This is like a quesadilla, only using a pita. Melt in the microwave about 2-3 cheese (or soy cheese) per 1 pita. Cut into triangles. Drizzle with olive oil and garnish with thickly sliced fruits and veggies. The muncher can add the fruits and veggies to the pita, or eat them on the side. (Drizzle lemon juice on cut fruit if setting out at a party.)

6. Bean-There, Dipped-That Nachos
In the microwave, heat some canned vegetarian black or refried beans. Pour into a serving bowl and top with 1 slice melted soy or traditional cheese and freshly chopped cilantro. Along side the bean dip prepare a large plate of blue or yellow corn tortilla chips. On the chips, drizzle olive oil, add sliced mushrooms, jalapeños, black olives, chopped white onions, and of course some cheese of your choice (the healthier the better). Microwave chips on plate for 25 seconds. Top with fresh diced tomatoes, avocados, cilantro and some cayenne for spicy nachos. A dab of vegan or traditional sour cream can be added on side as well.

7. Cran-Cheese Bagels
Too easy. Add a layer of smooth cranberry sauce/chutney to a traditional cream cheese bagel.

8. Maple-Almond Butter American Toast
Toast fresh sliced french bread. Add a drizzle of maple syrup and a slathering of almond butter. Pair with fresh sliced honeycrisp apples. A dash of cinnamon adds a nice aroma.

Remember that snacks shouldn't be your main source of nutrition. You can always munch a big green salad or a bowl of winter stew to give yourself a healthy boost of nutrition to get you through a busy day.

*top photo: skillet 'apple turnover' snacks

REVIEW: Tiki Cat and Tiki Dog

December 19, 2008 by Kathy Patalsky 8 Comments

This product review is for that special pet in your life. If you have a dog or cat, you should consider a brand of food called Petropics. New to me, I fed the wild caught salmon to my kitty and she loved it!

Here's my review:

Petropics Canned Cat and Dog Food
Shelf-Appeal: Shiny labels, large size. Very cute names like North Shore Luau, Hana Luau and Manana Grill. Hawaiian inspired branding of course. (Not that Fido or Whiskers will notice that.)
Label Check: Yup it's got real ingredients in there! No by-products or useless cornmeal in there. All human grade ingredients. Nice.
Taste Test: Well even though it's human grade, my cat was the taste-tester here. She loved it! Nice amount of liquid on top, which she loves to slurp. She won't eat that hard clumped food.
Price: About the same as the high quality cat food I usually buy. About $1.05-$1.69 a can.
Last Word: Make your pet a Tiki pet.

Update: We have been fans of TikiCat for over ten years now. It is a fave of the kitties and I feel great feeding them their high quality food.

Take That, Frost: Local Eating In Winter

December 19, 2008 by Kathy Patalsky 1 Comment

Did you know that there is such thing as the locavore, 100-mile diet?

Sounds extreme.

Sounds like it would turn an average eater off to even googling just what the term locavore means.

So lets keep away from the extreme needs-a-cute-label eating religions. And just say that eating food that was grown nearby is a good thing. For everyone.

Food grown locally retains more nutrients, supports local small farms and simply tastes better because it is fresher than grocery store bought items.

Have you noticed that even Whole Foods Market and Trader Joe's have started featuring produce that is 'locally grown.' Smart stores.

I am a sweet potato, root-veggie lover year round, but you can't beat a delicious root veggie stew or potato mash in winter.

It doesn't have to be rocket science to prepare a good winter dish.

Experiment. Talk to the people at your local winter farmers market (if you have one). Or ask those produce guys at Whole Foods. They know their stuff and just may teach you a few tips about preparing new delicious seasonal dishes.

If You Didn't Have to Cook, Would You?

December 19, 2008 by Kathy Patalsky 2 Comments

* Creamy Fettuccine
Does Rachel Ray put you to shame?

Don't feel bad.

Apparently, in a HuffPost article, the first lady isn't so hot in the kitchen either.

It makes for an interesting question:

If you didn't have to cook for yourself, would you?

I can't imagine hiring a personal chef to feed my family. There is something very nurturing when my husband comes home after a long hard day and it is my delicious spread that greets him. Even a simple snack of cookies and cocoa wouldn't satisfy if not made with love.

I always enjoyed how Martha Stewart would scold her show guests if they would bring her a gift that they didn't make from scratch themselves. A local news anchor once brought her cookies from his favorite uptown bakery. She went off on him! It was great. She was insulted that he paid cash for cookies, one of Martha's favorite things to make yourself.

I recently read that Angelina Jolie is among the Hollywood mothers who religiously uses a private chef.

Maybe I am simply nostalgic to my moms home-cooked meals of lasagna, taco night, and those Saturday morning spreads featuring sometimes lumpy cream-of-wheat and a tad burnt fresh-apple-pancakes. No matter what the food flaw, I only noticed how hard my lovingly mom worked. And love makes everything taste good.

Go on Laura, your kids are grown, but I'll bet President Bush would get a lot of joy from a signature Laura Bush meal. Burnt edges and all.

source article: http://www.huffingtonpost.com/2008/12/19/laura-bush-i-dont-remembe_n_152302.html

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Kid Gift: Sparkly, Sticky, and Creative Art Supplies

December 19, 2008 by Kathy Patalsky Leave a Comment

New York Magazine's Holiday Guide post titled,

"A Better Play Station," caught my eye.

Hold strong parents. Video Games are not the answer for world's greatest gift.

Kids crave hands-on, imagination driving, creativity-inducing play stuff! Art is the toy that keeps giving. Even as adults, we can still appreciate a good craft day.

Art develops the mind in ways a video game never will.

Sparkly, Sticky, and Creative Art Supplies - The Gift Finder 2008 -- New York Magazine

VIDEO: Happy Bouncy Snow Dog

December 18, 2008 by Kathy Patalsky 1 Comment

Some dogs know how to have a good time no matter how snowy it gets!

This dog is so happy, it is adorable. Do your pets like the winter weather?

Celebrate a Green NYE at Greenhouse NYC

December 18, 2008 by Kathy Patalsky 1 Comment

New Years Eve is quickly approaching. Are you seeking an eco-friendly party in NYC? Consider Manhattan's brand new enviro-modern club, Greenhouse. Stay earth-friendly while you celebrate the new year! ...Of course I don't know how body-friendly a six hour open bar is....

VIP tickets are sold out, but general admission and super VIP's are still available.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Taking the Hard Long Road

December 18, 2008 by Kathy Patalsky 2 Comments

When was the last time you tested your limits?

When was the last time you took the hard road instead of taking an easy exit out?

I did today, in a test of my physical strength and mental determination.

Having underestimated the weight of my groceries, I found myself walking 16 blocks or 1.12 miles, carrying what I later calculated to be 61 pounds! (More than half my body weight.)

Yes, I could have hopped in a cab and been on my way, but something told me to trek on. To push my limits and take the hard road (or sidewalk).

When I made it home, my arms throbbing in overexertion, I felt a sense of accomplishment. Not because I saved five bucks in cab fare, but because I finished a challenge that I initially thought I couldn't do.

I know I will be sore tomorrow, but that's OK. Sometimes pushing our limits reminds of what we are capable of doing.

"I can't do it." is a phrase we should all ban from our dialogue.

How I Mapped My Walk:

I easily mapped my trek on this fabulous website called Map Your Walk:

MapMyWalk.com - Map your Walks for Fitness and join our Community of Hikers. Walking Social Network. Calorie Counter, Pedometer, Distance, iPhone, and More.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

photo at top: Dubrovnik Adventure

Banana Head Story, Again

December 18, 2008 by Kathy Patalsky Leave a Comment

So I saw this email today from Vital Juice Daily about how to make an at-home banana hair mask. I had to laugh since I had such a tough time with the banana mask recipe I tried a while back.

So a warning to all the at-home spa-ers out there: take heed in the words "using a high speed blender" DO NOT add a chunky banana mask to your hair. Yes mushy banana when applied to head may add hair softness....but you might be combing out dried up banana chunks for a few days, as I was.....Read all about my banana head hair mask experience here.

Banana Hair Mask Recipe here: http://www.vitaljuicedaily.com/recipes/?rsub=253&rid=148

Top recipe: Banana Chocolate Shake

Om Factory NYC :: Hot Yoga Class, Jan 1st 2009

December 18, 2008 by Kathy Patalsky 2 Comments

Planning your New Year's Eve 2009 outing? Well why not look into how you are going to spend your first day of 2009. My suggestion? Hot Yoga.

If you live in NYC, OmFactory has a great HOT YOGA class. Here are the details:
Kick off the New Year with a two-hour hot, sweaty Vinyasa workshop, designed to set intent and honor yourself through the sacred action of asana. We will begin and end with meditation, to crystalize your desires for the year ahead, and in between we will ignite the flame of passion for living with movement. Bring your friends! Create a new ritual!

CLICK HERE for the health benefits of HOT YOGA.

Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.

Hot Yoga Benefits

December 18, 2008 by Kathy Patalsky Leave a Comment

Have you tried hot yoga! Instead of practicing in a room of average or slightly warm temperatures, in hot yoga, you exercise in a room with temperatures of around 92 degrees or so. This induces sweating while you are practicing. Here are some of the possible benefits..

Here are a few of the health benefits of hot yoga, from Quick Fit Yoga:

* Your body burns fat more effectively.
* The heat produces a fluid-like stretch allowing for greater range of movement in joints, muscles and ligaments. Less injury risk when your body is more flexible.
* Capillaries dilate in the heat; more effectively oxygenating the tissues, muscles, glands and organs and helping in the removal of waste products.
* Circulation improves.
* Your metabolism speeds up the breakdown of glucose and fatty acids.
* You benefit from a strengthening of concentration and determination in the challenging environment.
* Sweating promotes detoxification and elimination through the skin - which is the body's largest eliminating organ.
* Your nervous system functions at a heightened state of awareness.
* Metabolism improves in your digestive system.

Have you tried hot yoga? Do you prefer it over traditional yoga?

One of my very favorite yoga varieties is called Yin Yoga. It is where you hold poses for very long periods of time. In my class I go to it is 3-5 minutes per pose. This allows a very deep stretch.

Recent posts featuring wellness tips:
Have You Breathed Today?
Skin Detox 101

Fun Breakfast Facts

December 18, 2008 by Kathy Patalsky 2 Comments

Did you know that cereal is the number one breakfast food in America?

Did you know that cereal is also the number one food bought in supermarkets today.

The first breakfast cereal was created in 1863 in New York by a vegetarian.

So all you vegetarian haters out there (aka my fave hater Anthony Bourdain....) you can thank us veggies every time you crunch on a bowl of Cheerios.

Yes Cheerios is the number one cereal purchased...

Take a Long lunch Break Detour

December 17, 2008 by Kathy Patalsky 3 Comments

I left the theater smiling. My 3pm workday detour, to attend The Happy Hypocrite at York Theater, was a brief escape from reality that seemed to recharge every corner of my workaholic-wired mind."

When was the last time you took a long lunch break to do something other than work?

Like attend an afternoon play, take a noon yoga class, schedule a 3pm massage, or peruse an art gallery midday - when everyone else is hunched over their desks, squinting at their afternoon string of unread emails, chugging their second venti extra-shot latte (aka lunch).

Well contrary to what our fast-paced, workaholic, over-achiever-obsessed American culture may believe, taking an extra long lunch break to detox your mind, body, and/or spirit, may just be the smartest detour in your day you've made in a while. (Much better than that 4pm Starbucks run.)

I have recently acquired a fondness for attending midday casual theater readings here in New York. I found my perfect sanctuary in the form of the York Theater Developmental Reading Series, here in NYC, just a few subway stops away from my office. What an amazing gift it is to be able to attend a reading featuring Broadway alumni actors and directors. And hold your breath, it's free. How I love New York for reasons such as this.

The two readings that I attended at York Theater were called Conversation Piece and The Happy Hypocrite. You can read my reviews of each of the readings at the links below. But let me just say this again, as I want you to promise to do something on your lunch break that gives you this same feeling:

"I left the theater smiling. My 3pm, workday detour, to (insert your activity here), was a brief escape from reality that seemed to recharge every corner of my workaholic-wired mind."

Photo at top: My Dubrovnik Trip