Wendy

5 Ways To Support Your Gut Health

June 5, 2017 by Wendy Leave a Comment

We partnered with Renew Life® Flora Probiotics to create this post. Thank you for supporting us in the growth of Food Heaven!

If you have been following our blog for a while, you might have picked up on the fact that Wendy and I are huge advocates of a healthy gut. Today we are partnering up with Renew Life to highlight 5 simple and practical things you can do to keep your gut healthy and happy!

1. Boost your probiotic intake

Simply put, there are an estimated 100 trillion microorganisms representing an excess of 500 species that live in your GI tract. The beauty is that these microorganisms (or microflora) don’t harm us or make us sick. Quite the contrary. Most of the bacteria in our gut help to keep harmful microorganisms (also known as pathogens) in check. They also help us to digest food, absorb nutrients and help to boost our immune function.

You can obtain probiotics from foods like:

Sauerkraut
Kefir
Yogurt
Kimchi
Miso Soup
Tempeh

You can also consider taking a probiotic supplement, which is something we both do! There are tons of products out there, which can make things confusing and overwhelming. We recently tried Renew Life Ultimate Flora probiotic supplement, with 30 billion live cultures, and 10 probiotic strains. They were easy to take and didn’t cause any unpleasant side effects.

If you decide you want to give probiotics supplements a try, there are a few things to consider. However, probiotics are thought to be safe for most people. We encourage you to talk with your doctor or dietitian before taking them.

2. Eat prebiotic foods

We like to think of prebiotics as the food probiotics need to grow and thrive. Prebiotics are non-digestible components found in different foods. They work synergistically with probiotics to optimize gut function. Foods that will provide you with prebiotics include:

Leeks
Onions
Garlic
Scallions
Banana
Sweet Potato

3. Practice intuitive eating

Many of our patients don’t realize how much intuitive eating can aid in digestion. I’m sure we’ve all eaten too much, too quickly, and encountered a crippling food coma or a painful bout of acid reflux. By practicing intuitive eating, you can make sure to eat just the right amount of food at a slow pace, which will help create a happy gut.

Try to avoid any and all distractions when eating. Start by practicing this for just one meal per day. Turn off the TV and cell phone, sit at the table, and just eat. Focus on the sight, smell, touch, and flavor of the food. Engage all of your senses during this process. Take your time and you may notice that the occasional episodes of GI distress after meals will become less frequent.

4. Drink more water

That’s right, water. But you’d be surprised at how many people don’t get enough H20 in their day. Water helps our digestive systems eliminate waste and ensure proper digestion. Many of our patients who are experiencing constipation find that just adding a few additional glasses of water into their daily regimen can bring relief to their occasional GI distress.

If you need tips for getting more water into your life, check out our recent hydration article here. We provide 10 practical ways to increase your water intake. There’s also a cool calculator that will help you calculate your exact daily water needs. If plain water doesn’t cut it for you, check out this recipe where we provide 3 ways to naturally flavor your water.

5. Listen to your body, always

Many of our patients with occasional digestive issues are unclear of which foods might be causing them issues. One of the first things we recommend is keeping a food and symptoms diary to uncover the root of the problem. I’ll use myself as an example. I used to suffer from painful episodes of bloating almost every night before bed. When I decided to write down my symptoms, time of occurrence, and foods consumed, I noticed a trend. I had an apple, everyday, almost exactly an hour and a half before bed. I decided to switch the apple for an orange and like magic, the nighttime bloating disappeared. It sucks because I absolutely love apples, but not more than I love being bloat free. Try this out and see if you are able to identify foods that trigger your symptoms.

And like we always recommend, aim for fiber-rich, plant-based meals. Limiting processed foods and refined sugars are an excellent way to not only optimize gut function, but also help reduce your risk for chronic conditions. We’ll leave you with a round-up of some gut friendly recipes!

Simple Banana Oatmeal Pancakes

Savory Cranberry Sweet Potato Bites

Walnut Oatmeal Banana Bread

Spirulina Green Smoothie

Za’atar Chickpea Stuffed Sweet Potatoes

Take the challenge:

Feel your best self by signing up to take the Renew Life Guts & Glory 14-Day Gut Challenge by visiting RenewLife.com. New users will receive a discount to get started and one lucky participant will have the chance to win $2,500 to take on their ultimate challenge! Life takes guts. Let Renew Life® Probiotics help fuel and inspire you. Check back daily at RenewLife.com for tips along your 14-day journey.

Renew Life Ultimate Flora Probiotics are available at health food stores and major retailers. Visit http://www.renewlife.com for more information.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Simple Roasted Barbeque Tofu

May 23, 2017 by Wendy 8 Comments

With the summer right around the corner, it’s safe to say that it’s officially BBQ season. Being the plant-based foodies that we are, we decided to whip up this super Simple Roasted Barbecue Tofu recipe that will rock your taste buds.

Any tofu fans here? For those of you new to tofu, know that it’s a pretty bland food, which makes it great for taking on a range of flavors. It basically soaks in whatever you marinate it in. Depending on how you prepare it, tofu can have a meat like texture that makes it perfect for barbecuing. It is a great source of protein and provides a healthy dose of calcium and manganese.

Add your favorite vegetables and you’ve got yourself a pretty amazing meal.

For this recipe, we’ll be making our own BBQ sauce. BBQ sauce is one of those sneaky sources of added sugar. We decided to keep things super simple, and whipped up a 4-ingredient sauce. Ketchup is used as a base. We went with the organic Trader Joe’s one, which is not as processed as the typical ketchup, and has way less sugar.

To get going, start by pressing the tofu. You can do this by lining a plate with paper towels, and putting your tofu on the paper towels. Then add another layer of paper towels on top of the tofu, and press with something heavy (ie: canned beans, tomato sauce jars, etc). Let it press for at least 1 hour. Now let’s make our simple BBQ sauce. Add the rest of the ingredients to a small sauce pan, and cook over low heat for 5 minutes and set aside.

Slice the tofu into 5-6 large rectangles once it is pressed. Add the tofu slices to a bowl, and pour the barbecue sauce in. Gently coat each tofu slice with a spoon, and let this marinate for at least an hour. Preheat the oven to 400 degrees. Line a baking tray with parchment paper, and add each tofu slice (do not discard the extra barbecue sauce!). Bake for for 20 minutes. flip over, and bake for an additional 10 minutes or until the tofu edges are browned. Brush the remaining barbecue sauce onto the tofu and serve with on a salad bowl, with your favorite grains, or in a sandwich!

For our salad bowl, we added roasted carrots, broccoli & beets, cooked quinoa, raw tomatoes, scallions, sesame seeds. What other healthy BBQ staples will you be bringing to that summer hangout? Let us know what you think of our Simple Roasted Barbecue Tofu in the comments below!

Simple Roasted Barbeque Tofu

Servings: 4

Ingredients

1 block of firm tofu
1/3 cup ketchup
2 tablespoons maple syrup
1/2 teaspoon cumin
Cayenne pepper, to taste

Instructions

Start by pressing the tofu. You can do this by lining a plate with paper towels, and putting your tofu on the paper towels
Then add another layer of paper towels on top of the tofu, and press with something heavy (ie: canned beans, tomato sauce jars, etc)
Let it press for at least 1 hour
Now let's make our simple BBQ sauce. Add the rest of the ingredients to a small sauce pan, and cook over low heat for 5 minutes. Set aside
Once the tofu is pressed, slice it into 5-6 large rectangles
Add the tofu slices to a bowl, and pour the barbecue sauce in
Gently coat each tofu slice with a spoon, and let this marinate for at least an hour
Preheat oven to 400F degrees. Line a baking tray with parchment paper, and add each tofu slice (do not discard the extra barbecue sauce!)
Bake for for 20 minutes. flip over, and bake for an additional 10 minutes or until the tofu edges are browned
Brush the remaining barbecue sauce onto the tofu and serve with on a salad bowl, with your favorite grains, or in a sandwich!

Recipe Notes

For our salad bowl, we added roasted carrots, broccoli & beets, cooked quinoa, raw tomatoes, scallions, sesame seeds.

The Ultimate Beet Burger

May 16, 2017 by Wendy 27 Comments

Drop. That. Beet. We bring you The Ultimate Beet Burger. It’s loaded with flavor thanks to delicious whole ingredients you can find at your local farmers market. For those of you who aren’t crazy about beets (like me), have no fear. These burgers don’t have an overpowering beet taste at all. The red beans and spices help to create a perfect balance of flavors.

This beet burger offers a range of nutrients with no sacrifice in flavor. These burgers are crisp on the outside, and packed with savory goodness on the inside.

Beets are a root vegetable rich in folate, which helps to keep us energized throughout the day. They contain betalains, which are a phytochemical with antioxidant properties. Antioxidants have the potential to reduce your risk for certain cancers and other chronic diseases. Pro tip: Did you know that the greens on the beets are edible? Beet greens are a great source of magnesium, which keeps your brain and muscles functioning properly. Save those greens to add into other recipes or quickly sauté with some onions and olive oil. Beets grow well all over the country and they are in season in early summer and fall.

This recipe calls for oat flour. Don’t run off to the store in search for some specialty oat flour. Make oat flour at home by adding rolled oats to a food processor and pulse until it becomes a flour-like consistency. Whip up a big batch and store in an air-tight mason jar to have on hand for future recipes!

To make these Ultimate Beet Burgers, start by sautéing your chopped onions in coconut oil for 2-3 minutes. Add in the beets, and cook over low heat for another 5 minutes. Then allow to cool, and add to a food processor along with the sunflower seeds, beans, egg, oat flour, and spices.

Pulse until everything is mixed well together, and you have a pasty, thick finish. We don’t want the blend super mushy either so don’t overdo it…a few pulses and that’s it. Add this to a bowl, and mix in the rolled oats. This will add more structure to the burgers. Using your hands, form 4 patties. Let them sit out for 20 minutes, so they can firm up a bit.

If you’re ready to enjoy now, pop these into the oven and bake at 400F for 10-12 minutes or until the burger is crisp and browned. Alternatively, you can also store these in an airtight container in the refrigerator for 2-3 days or freeze until ready to use. Enjoy on a bun, topped with arugula, onions, avocado, and/or mayo/ketchup!

What are your favorite ways to include beets into recipes? Drop us a comment below! xoxo

5 from 1 vote

THE ULTIMATE BEET BURGER

Servings: 4

Ingredients

1 tablespoon coconut oil
1/2 medium onion, chopped
1 cup grated beets
1/4 cup sunflower seeds or walnuts
1 cup cooked red beans
1 egg
1/4 cup oat flour, just blend oats into flour like consistency
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon of salt
1/4 cup rolled oats

Instructions

Start by sautéing your chopped onions in coconut oil for 2-3 minutes
Add in the beets, and cook over low heat for another 5 minutes
Allow to cool, and add to a food processor along with the sunflower seeds or walnuts, beans, egg, oat flour (just pulse rolled oats until a flour-like consistency is reached), and salt & spices
Pulse until everything is mixed well together, and you have a pasty, thick finish. We don't want the blend super mushy either so don't overdo it...a few pulses and that's it.
Add this to a bowl, and mix in the rolled oats. This will add more structure to the burgers
Using your hands, form 4 patties
Let them in the fridge for 20 minutes, so they can firm up a bit
If you're ready to enjoy now, pop these into the oven and bake @400F for 10-12 minutes or until the burger is crisp and browned
Alternatively, you can also store these in an airtight container in the refrigerator for 2-3 days or freeze until ready to use
Enjoy on a bun, topped with arugula, onions, avocado, and/or mayo/ketchup!

The Ultimate Meal Planning Guide

May 15, 2017 by Wendy 5 Comments

This is the ultimate meal planning guide. You hear us constantly talk about meal planning and how much we love doing it.

And really, what’s not to love?

It’s simple
It’s easy to do
And it saves time

But still, many of our clients aren’t making meal planning a part of their weekly routine. And we think it’s because they may be going about it all wrong. Does meal planning have to be a complicated thing? Do you have to create a new recipe for breakfast, lunch and dinner to reach your health goals?

In this Ultimate Meal Planning Guide, we clear out the clutter and share all of our secrets for making meal planning work. You’ll learn how to plan and prep appropriately to meet your health goals without exhausting all of your time and energy.

What are the benefits?

A huge advantage to meal planning is that you will actually gain time. Think about it. How much time do you spend a week either at the grocery store, preparing meals, cooking, and then cleaning up? With meal planning, you can free up much of this time by just devoting a couple of hours a week to planning and preparing in advance. We like to do our meal planning on weekends, and prep many of our meals Sunday so they’re ready for the work week. This added time allows us to spend more time doing the things we love.

Our favorite benefit of meal planning: saving money. Who can’t afford to save a penny here and there? Through meal planning, you won’t wander the aisles picking up things you don’t need and you will also eat out less often. Trust us, your bank account will thank you in the end.

FOOD HEAVEN’S ULTIMATE MEAL PLANNING GUIDE

Stick to the plan and meet your goals. It’s as simple as that. When you have a plan in place, you are much less likely to run through that drive through or feel stressed about what’s for dinner. Meal planning does not necessarily mean that you have to have every meal and snack ready to go. It simply means that you have a plan in place that will make it easier to eat healthy and ease the stress of preparing meals.

Step 1: Devote Time to Plan

Taking the time to do some meal planning is essential. Pick a day that works for your schedule to sit down and map out what you’re going to eat for the week. Be realistic. If you know that you have plans to eat out with friends one night that week, plan that into your meal plan. If you know that you are in a rush in the mornings, choose a meal that will help you get out the door more quickly like smoothies or oatmeal.

Only choose 1-2 new recipes a week so that you don’t overwhelm yourself. You can prep food for a whole week at a time, for just a couple of days, or just for those tricky meals that you know you want to have prepared beforehand. Once you have your plan, make a list of all the ingredients that you need. Separate the list into groups as they are laid out in your grocery store to get you in and out more quickly. But how do you choose which meals to make? You have a few options for where to choose meals from:

Use healthy meals you already have in your repertoire. It’s always best to start with what you know and love.
Visit some of your favorite sites to get meal ideas (try to find recipes that are SIMPLE and include at least one vegetable):

These are some of our faves to find recipes and healthy tips:

Abby’s Kitchen (everything + healthy)
Nutrition Stripped (dairy free and gluten free)
Minimalist Baker (gluten free and mostly vegan)
Cookie and Kate (includes everything + mostly healthy)
Pinch of Yum (includes everything and lists nutrition facts of recipes)

Sticking to basics each week is also a huge help. We have basics that we like to prep on a regular basis like:

A big batch of quinoa – that can be remixed into different dishes
Greens and veggies for salads and scrambles
Egg muffins
Overnight Oats
Homemade almond or cashew milk
Beans – we love using a pressure cooker to stretch the food dollar and save time (Check out the one we use here)
Coconut or Greek yogurt mixed with chopped almonds

Step 2: Balance

Be sure to plan meals and snacks that are balanced. When planning meals, aim for ¼ of your plate protein, ¼ of your plate carbohydrates, and ½ of the plate non-starchy vegetables. Have snack options ready, for when you’re hungry in-between meals. Some of our favorite snacks include fruits, nuts & seeds, and dark chocolate.

Step 3: Take Inventory

Before you run off to the store, be sure to check your own cabinets and storage to see which ingredients you still need to buy. This will ensure that you don’t buy things you already have. Once you know what’s there, make sure to cross it off your grocery list to avoid buying unnecessary items.

Step 4: Prep Away

Wash, chop, cut, dice, and portion. Chop all of your fruits and vegetables, cook your grains, wash your greens, and store in airtight containers. Investing in good tupperware will be one of the most important keys to meal prepping so that your fruits, vegetables, and pre-prepped meals stay good throughout the week.

Step 5: Enjoy

Make sure to plan for meals that you will actually enjoy! No one wants bland rice and vegetables every night (unless that’s what you like). Find recipes with flavors and ingredients that will make you look forward to your meals. Stock up on spices, herbs, oils, vinegars, and sauces that will liven up your meals. Make this a time to get creative and have some fun in the kitchen.

Meal planning is a major key to success with your health goals. It will help in achieving and maintaining your healthy eating goals. For more ideas and sample meal plans, check out our 28 Day Plant-Powered Health Reboot cookbook, where we teach you how to plan and meal prep with guides, shopping lists, and delicious recipes.

How many of you have meal prepped before? Share your pro meal planning tips in the comments below!

Iced Coconut Mocha

May 11, 2017 by Wendy 6 Comments

Say hello to your new go-to for when you need that caffeine boost. This drink is perfect for those warm, sunny days when you want something cool and refreshing.

This recipe is made with light coconut milk, which comes from the white, fleshy part of the coconut, which is then mixed with water. It’s become increasingly popular in vegetarian cooking, and provides a range of vitamins and minerals.

We used maple syrup as a sweetener, which adds a subtle sweetness that complements the chocolate and coffee really well. I enjoy my coffee super strong and so the coffee shot I used was pretty concentrated in caffeine. If you prefer things light, brew your coffee accordingly.

And speaking of brewing, let’s brew this fine thing up. In a small pot, heat the coconut milk over low flame, and add the dark chocolate. Stir frequently until all the chocolate has melted. Let that cool and pour it into a small ice cube tray. Pop it in the freezer overnight. If you have some difficulty getting the ice cubes out of the tray, just rum some warm water on the bottom of the tray to loosen them up.

Add the iced cubes, cooled black coffee, almond milk, vanilla extract, and maple syrup to a blender and blend until smooth. You can either pour these right into your glass, or if you want to fancy things up, you can first wet the rims of the glass with water and then place them into a bowl with cocoa powder. Another option is adding dark chocolate syrup to the glass, and then pouring in the iced mocha. Get creative with it! I personally don’t like sweet drinks so I only used 1/2 tablespoon of maple syrup. You can start with this amount, and adjust up, depending on your preference

Think this can help you skip that coffee shop line? Save time and money with this Coconut Iced Mocha. Have any other coffee recipes you love? Throw us a comment in the section below!

Coconut Iced Mocha

Servings: 1

Ingredients

1.5 ounces dark chocolate
1/4 cup light coconut milk
1/2 cup strong black coffee, cooled
1 cup almond milk
1/2 to 1 tablespoon maple syrup depending on how sweet you want it*
Optional: 1/4 tsp vanilla extract

Instructions

In a small pot, heat the coconut milk over low flame, and add the dark chocolate
Stir frequently until all the chocolate has melted
Let that cool and pour it into a small ice cube tray
Pop it in the freezer overnight
If you have some difficulty getting the ice cubes out of the tray, just rum some warm water on the bottom of the tray to loosen them up
When ready, add the iced cubes, cooled black coffee, almond milk, vanilla extract, and maple syrup to a blender
Blend until smooth
You can either pour these right into your glass, or if you want to fancy things up, you can first wet the rims of the glass with water and then place them into a bowl with cocoa powder
Another option is adding dark chocolate syrup to the glass, and then pouring in the iced mocha
Enjoy!

Recipe Notes

I personally don't like sweet drinks so I only used 1/2 tablespoon of maple syrup. You can start with this amount, and adjust up, depending on your preference

Q&A Minisode: What To Eat During Pregnancy

May 11, 2017 by Wendy Leave a Comment

In this week’s minisode, we received a question about what to eat during pregnancy and how to not go over the recommended amount of weight gain while expecting. So often we are asked about how to add in the extra calories in the day and we often get asked about “eating for two”. Tune in to learn how to have a balanced meal plan during pregnancy and snack ideas that will keep you feeling full and satisfied without going overboard.

In this episode, you’ll learn:

What’s the recommended amount of weight gain during pregnancy
How many calories do you need when expecting
What a healthy diet for pregnancy actually looks like
A break down of the food groups and exact portion sizes
How to curb cravings when expecting
Healthy meal and snack ideas for mom and baby to be

Further Reading: Nutritional Needs During Pregnancy from the USDA

Be sure to share with a friend or family member who is expecting to help them know what to eat during pregnancy in order to have a happy and healthy pregnancy! We know that pregnancy can be such a precious, but confusing time in your life so we hope that we can ease that process by helping you out with the nutrition component to pregnancy. We love all of your wonderful questions on the podcast so keep asking away! To record a question, go to our podcast page and record your question with your computer or phone.

If you’re enjoying our podcast, make sure to subscribe to our podcast on iTunes, Stitcher and SoundCloud to keep up with the latest episodes. Don’t forget to subscribe to our newsletter for a healthy dose of nutrition, recipes and new podcast episodes (and a free 7 Days of Smoothies Ebook!).