Wendy

Bali 2017 Retreat Recap

June 23, 2017 by Wendy 5 Comments

If there were one word to describe our retreat in Bali it would be magical. PURE MAGIC. From the activities, to the participants to the resort, this retreat was one of our all-time favorite experiences. Imagine 8 days of great conversation, amazing food and new adventures. The best part was that we got to focus on self care, too. We hosted a different nutrition workshop almost everyday of the retreat. We talked about everything from eating for a healthy gut to how to use intuitive eating to make peace with food. And of course we wanted participants to make healthy lifestyle changes beyond the retreat, so we had two sessions dedicated to creating healthy habits that last.

We want to give a special thanks to our amazing hosts, the dynamic duo known as Jeff and Kalisa from The Runaway Experience. They were the backbone of this whole retreat and we highly recommend being a part of one of their curated travel experiences if you ever get the chance. If you want to learn more about this power couple and their cooking entrepreneurship, check out our interview with them here.

One of the highlights of our trip was getting to participate in a traditional ceremony, where we were blessed by a local priest. Many of our participants said this was their favorite retreat experience.

We also got to participate in a cooking demo, where we had a hand in preparing a delicious local dish that had all kinds of aromatic flavors (from lemongrass to coconut).

And here’s where we participated in a local dance ceremony. Let’s just say the girls were a LOT better than us at this.

Here are some shots from the nutrition workshops. This was probably our FAVORITE part of the retreat, partly because we love talking about nutrition but also because the participants were so open and willing to share. Engaged the participants help to make a workshop more impactful. There is so much that we can learn from each other.

But first, coffee!

And of course, as foodies, we HAD to tour a local market. Look at all of this amazingness below.

Did I mention that we all meditated in a traditional buddhist temple? Pure magic. Here are some snaps from our temple tour:

Yoga time! This was great for stretching and relaxation. We love the simplicity of Balinese yoga.

Here we are chasing waterfalls. Being engulfed by this waterfall was so amazing that we all just stood there splashing around and screaming. One of the best experiences of our lives.

On this day, we did a 2 hour hike through the village and made several stops. Here we got to take a sneak peek at the process of harvesting coffee beans. Amazing. We also got to check out how cloves are dried and made.

Don’t you love our bamboo hiking sticks?

The whole crew. We rolled deep.

And last but not least, we shopped. It was so fun to go to the local market in Ubud and buy beautiful gifts for our friends and family. We only had an hour in the market before we had to head back to the airport, so we literally shopped until we just about dropped. We felt like we were on a reality show and had to run around scouting the best goodies before it was too late.

This retreat was 8 days of pure joy, magic, rest, and adventure. We hope to have another one just like it next year. If you want to get in on the next one, make sure to sign up here to be notified!

A special thanks to:

Jeff and Kalisa, the hostesses with the mosteses from The Runaway Jamaica
The amazing participants, who took a chance on our retreat and made our experience so rich. We loved having each and every one of you there, and we can’t wait for our reunion.
Sanak Retreat, the stunning space where we stayed at during most of our retreat. The staff was so kind, sweet, and accommodating.
Our retreat photographer, Alex, who took gorgeous photos of the retreat from start to finish.

Want in for the next one? Sign up to be notified here!

Q&A Minisode: Choosing Plant-Based Milks

June 23, 2017 by Wendy Leave a Comment

Hey there! Today we’re answering one of your questions about plant-based milks. Which one should you pick? Is one superior to another? Listen in to get the full scoop.

OVERVIEW:

When it comes to milks, we usually recommend taking into account tolerance, preference, and nutritional value. What do I mean by this? Well for many, cow’s milk is out of the question because of lactose intolerance. Similarly, the same concept can apply to other milks too- people who have allergies or sensitivities to let’s say soy or almonds, should probably avoid milks derived from those foods.

Once you know which milk options you have based on tolerance, you want to look at preference. Some people prefer the flavor and consistency of almond milk over rice milk. Personally, I prefer to use unsweetened organic soy milk for breakfast, as a way to get additional protein into my mornings. I know Jess likes using unsweetened almond milk for breakfast, and gets her protein from other foods. Another example highlighting preference- I love coconut milk but wouldn’t use it in smoothies or cereal because it’s so rich. Instead, I use it when cooking stews or soups. I get that delicious coconut flavor, but the richness gets cut down with water and all of the other ingredients that are used in the stew. In a nutshell, you may be using different milks for different things based on what you like, which is totally cool.

Lastly comes nutrition, which I kinda touched on just now. Like I mentioned before, I take protein into consideration when choosing nut milks since I’m a vegetarian. You may be interested in things like calcium, vitamin B12, vitamin D, and other nutrients. The good thing is that many of the nut milks on the market are fortified with these nutrients, and so the end result is comparable or superior to cow’s milk in nutrients like calcium, vitamin D&E, and more. This is something to keep in mind when making nut milks at home, because the end result is not fortified with nutrients, which is fine, just make sure you’re getting those nutrients from other foods.

PRO-TIPS:

Go for unsweetened milks, to avoid added sugars.
Also, if possible, choose organic.
And lastly avoid products that have carrageenan, which is often used in almond milks to thicken and emulsify. This additive has been negatively linked with gut inflammation, so look at the label and choose accordingly.

Now onto your ice cream question, I typically recommend going for products that have a simple list of ingredients, ingredients that for the most part, you can pronounce and recognize. One of my faves in Talenti, especially because they have so much variety in flavors. I know Jess is a big fan of So Delicious, which has a great variety of dairy-free ice creams that are creamy and not as processed as other brands I’ve come across.

Alright, I hope I answered your questions and thank you so much for taking the time to send us your question. If you like what you heard, make sure you give us some likes & reviews on iTunes and stitcher– it helps more people find us. And we would love it if you sent your questions over to us so we can record them into a mini-episode like this one. Simply go to our podcast tab, and record at the top of the page. You can also ****************@***il.com“>email us your recording. Thanks for tuning in!

The Power of Plant-Based Eating with Sharon Palmer

June 23, 2017 by Wendy Leave a Comment

You guys may have guessed it by now, but here at Food Heaven we are full promoters of the plant-based lifestyle. For anyone who doesn’t know, plant-based eating puts the most emphasis on eating plants like fruits, vegetables, beans, legumes, and whole grains. Not only is plant-based eating delicious, but it is good for your health and for your environment. Plant-based eating can help protect against chronic diseases like diabetes, heart disease, and obesity while making you feel better and even living longer. Not to mention, going meatless can save you a pretty little dolla or two. This is why we have teamed up with plant-based dietitian, Sharon Davis, to advocate for Meatless Mondays and the power of plant-based eating.

Meatless Monday is simple. Skip meat for one day a week. This movement aims to create healthier people and a cleaner planet by going meat free for one day. 24 other countries have already joined the movement to go meatless as well as a number of U.S. cities like Aspen, Raleigh, and L.A. So what does this mean? Joining the Meatless Monday movement in your community can make a huge impact for yourself and your entire community. Take a look at the Meatless Monday toolkit here to learn more about how to make changes in your local community.

3 Ingredient No-Churn Blueberry Coconut Ice Cream

June 14, 2017 by Wendy 3 Comments

Disclosure: This post was made in partnership with the US Highbush Blueberry Council. Thank you for supporting the growth of Food Heaven!

When it comes to ice cream, nothing tastes as good as homemade. Which is why you have to try this refreshing and delicious 3 Ingredient No-Churn Blueberry Coconut Ice Cream recipe today. The pretty purple color comes from the blueberries, which paired with the bananas, offers a subtle sweetness that makes this dessert incredibly satisfying.

No ice cream maker? No problem. This recipe is so simple it doesn’t require one. There are only 3 ingredients (blueberries, bananas, coconut cream) and 2 easy steps (blend and serve).

In case you missed it, this year we became official spokespeople for the U.S. Highbush Blueberry Council. As part of the “Blue Crew,” we will be developing a 6-part series of healthy blueberry recipes that are literally knock-your-socks-off delicious. Each recipe will also be in video format, which means you should subscribe to our Youtube channel, if you haven’t already. We kicked this series off with this Warm Cozy Blueberry Crumble Recipe, and watered mouths worldwide with our Bite-Sized Vegan Blueberry Cheesecake recipe last month.

The beauty of blueberries is that they are available year round, both fresh and frozen. They also provide a range of flexibility in the kitchen. For this recipe we used frozen blueberries, which are picked at the peak of ripeness and individually quick-frozen. This helps to preserve their taste, durability and nutritional components.

The coconut cream in this recipe adds the richness factor, which for us, is mandatory in any non-dairy based ice cream. It’s that creamy richness that makes ice cream taste good. And this vegan ice cream is great for people with dairy or lactose intolerance.

Okay on to the recipe. Remember, this one’s quick and simple so you only need a few minutes to prepare. The first thing you’ll do is refrigerate the coconut cream overnight so that it’s completely firm when ready for use the next day. (If there is liquid left in the can, do not use it for this recipe.) You should also peel, chop and freeze the bananas, and make sure to use frozen blueberries as well.

Once your coconut cream is firm and all other ingredients are frozen, you’ll add the blueberries, bananas, and coconut cream to a food processor and blend until it’s completely consistent. For a soft-serve rendition, serve immediately in small bowls or waffle ice cream cones. If you prefer your ice cream more firm, pour into a tin container, and freeze for 1-2 hours to allow the ice cream to firm up a bit more. Then scoop onto a bowl or cone!

Enjoy with your favorite toppings! Some of ours include chia seeds, coconut shreds, or fresh blueberries. Make sure to store the leftovers in a freezer safe air-tight container. If you try this recipe, make sure to let us know how you liked it in the comments below and tag us in your creation on instagram (@foodheavenshow). Catch you next time! xo

4 from 1 vote

3 Ingredient No-Churn Blueberry Coconut Ice Cream

Servings: 5

Ingredients

2 cups frozen blueberries
2 frozen bananas
1/2 cup coconut cream, refrigerated overnight

Instructions

Refrigerate the coconut cream overnight so that it’s completely firm when ready for use. If there is liquid left in the can, do not use it for this recipe
Add the blueberries, bananas, and coconut cream to a food processor. Blend until completely consistent
For a soft-serve rendition, serve immediately in small bowls or waffle ice cream cones
If you prefer your ice cream more firm, pour into a tin container, and freeze for 1-2 hours to allow the ice cream to firm up a bit more. Then scoop onto a bowl or cone!
Enjoy with your favorite toppings! Some of ours include chia seeds, coconut shreds, or fresh blueberries
Store the leftovers in a freezer safe air-tight container

Interventions for Hypertension

June 13, 2017 by Wendy 6 Comments

May was National High Blood Pressure Education month, and so we thought it would be perfect to put out an episode on prevention and treatment strategies for this very common chronic condition. In this episode we’ll discuss:

A definition of the two types of hypertension (AKA high blood pressure)
What increases your risk of developing Hypertension
How this silent disease is diagnosed in adults & children
Tips for getting tested to know your status
How to treat hypertension with lifestyle & dietary changes
What the research says in terms of supplements that may help to lower your blood pressure
& More!

Listen in to get the full scoop!

Some resources for you to check out are:

Thanks for listening!

Dietitian Spotlight: Valerie Agyeman

June 7, 2017 by Wendy Leave a Comment

1. Tell us a bit about yourself?

I’m a native of Ghana, West Africa where I treasure my culture from fashion, to traditional events, and most of all… the food (obvious, right?). I am a new dietitian currently building on my clinical nutrition background in a rehabilitation and nursing center, while doing many things on the side including freelance writing, food photography, and working with the media. My path towards becoming an RD started at the young age of 15 and I have never turned back since, it was my calling and I absolutely love it! Currently building my website which launches this Summer, my focus is to help women truly understand the powerful relationship between what they eat and how their body looks, feels, and functions to help them make more conscious, wiser choices which in turn will allow them to live a healthier, happier and purpose filled life. (Who run the world? GIRLS!) I am still finding my niche in the dietetics world, but in the meantime I am soaking it all in and enjoying every moment.

2. What’s your favorite part about being a dietitian?

I am a people person. I love working with people from all walks of life. I learn something new from my patients every day and I love the opportunity I get to connect with them. It’s pretty amazing to witness the powerful role that good nutrition plays in the overall health and wellbeing of my patients. Also, I love that I can combine my love for science, food, health, and communications! It’s crazy.. in a good way.

3. Describe what your typical week looks like?

When I am not spending time with my precious baby niece (although I wish this was all the time) I am always looking to stay productive. There’s never a dull moment in my world and I will never let it happen- HA! Right now, I spend my time during the weekdays in a rehab and nursing center making sure my patients’ are meeting their nutritional needs as well as improving upon my clinical nutrition skills. Outside of my clinical life, I spend time managing the social media outlets for the DC affiliate of the Academy of Nutrition and Dietetics where I currently serve as the Social Media Coordinator. Evenings and weekends usually include lots of cooking, brainstorming ideas for my next TV segment, writing TV segment scripts, building my website, contributing my thoughts to different media outlets, freelance writing, food photography, and reading up on the latest nutrition research. I am constantly searching for new opportunities all around me. The work is never done, and there is so much to learn! It’s great.

4. How do you find balance between work & personal?

Thank goodness for big calendars and planners which help me to prioritize better and to stay organized! I am an early bird, even on the weekends, there’s only so many hours a day to accomplish everything I have planned. Spending time with God is how I begin my mornings. Doing this helps me get through each day. I always make time for shopping, cooking and journaling. These three things help me to stay calm, and cool. Oh, and I just got a gym membership, so I am looking forward to getting a routine going. Would love a gym partner! Any takers?!

5. What are 3 foods you can’t live without?

Avocados (avocados.are.life.), salmon, and everything in the Ghanaian cuisine (it’s impossible to narrow it down, ahh!)

Photo Credit: Hinga Wuya

Thank you so much for contributing to our Dietitian Spotlight, Valerie! You can find Valerie on Instagram + Twitter + Pinterest @ValerieAgyeman. Look out for her website launch in Summer 2017.