12! Protein-Packed Vegan Wraps

Hi Everyone!

Sorry I've been a little M.I.A. but my new job is keeping me fairly busy so I haven't had much time to sit down and relax. Today is my day off and it's kind of just gone by too fast already, but at least I have a few more days and then it's my weekend off.

Today I'm going to share with you twelve easy and delicious vegan-friendly wraps. Just because you're vegan, it doesn't mean you can't make a good hearty sandwich (or wrap). I prefer wraps to sandwiches, I'm not sure why. Maybe because they are cute?

Many people think just because someone who is a vegan or vegetarian, that all they eat is vegetables and fruit. That is not necessarily true, although I do love a good salad! I'm going to share some delicious ways to make your wrap flavorful and fun in twelve different ways so you can never get bored!

TWELVE(12) VEGAN-FRIENDLY WRAPS

1. SANTA-FE WRAP: Chopped greens/shredded lettuce, chopped tomato, black beans, avocado, nutritional yeast, and fresh salsa.


2. HUMMUS & VEGGIE WRAP: 1-2 Tablespoons hummus, fresh vegetables (zucchini, carrots, tomato, cucumber, etc.), red kidney beans, and nutritional yeast.


3. EGGPLANT "PARM" WRAP: Caponata (Eggplant Dip), sauteed or grilled eggplant, Daiya mozzarella cheese and/or nutritional yeast.


4. PB & BANANA: 1-2 Tablespoons peanut butter, half of a banana (sliced), drizzle of honey or agave nectar, sprinkle of cinnamon.


5. GRILLED PORTOBELLO: Grilled portobello mushroom cap, balsamic vinegar, salt & pepper, Daiya mozzarella cheese.


6. EDAMAME: Fresh greens/lettuce, scallions, edamame, craisins, balsamic vinaigrette, sprinkle of garlic powder, nutritional yeast, salt & pepper.


7. CHICKPEA "TUNA": Fresh greens/lettuce, Mashed chickpeas, chopped celery, onion, garlic powder, salt & pepper, earth balance veganaise "mayo."


8. ALMOND BUTTER & BANANA: 1-2 Tablespoons of almond butter, half of a banana (sliced), sprinkle of cinnamon, drizzle of honey or agave nectar, small handful of pecans or almonds (for extra crunch)


9. MEATLESS MEATBALL: Vegan meatless-meat crumbles or meatballs, marinara sauce, Daiya mozzarella cheese, salt & pepper.


10. TOFU: Marinated tofu, soy sauce, hoisin sauce, ginger, white rice, sugar snap peas, salt & pepper.


11. CHICKEN-LESS TERIYAKI: Chicken-less chicken, teriyaki sauce, fresh greens/lettuce, red onion, tomato, pineapple, salt & pepper.


12. BEAN BURRITIO: Chopped lettuce, rice, black beans, corn, avocado, tomato, Daiya mozzarella cheese, salsa, salt & pepper.


I seriously could go on and on because there is so many possibilities, but these are just some examples if you ever want to experiment and try one out for yourself. All of these wraps are healthy, and filled with good protein and healthy fats which will fill you up and keep you satisfied for a long time!

Wraps are simple and easy to take to-go on the road or to pack for work!

Low Cal Vegan Peanut Butter Cups

Since my mind is in "lala" land right now, this post is going to be short and sweet.

I had full intentions to write up a big blog post since I got home from work early...well that plan wait straight to the gutter. You know how it goes. Get home from work, futz around, surf the web, and before you know it...oops it's already almost time for dinner. I guess I will leave that for my day off.

Today I'm going to share with you a recipe using two of my most favorite things:

Chocolate & Peanut Butter

It's absolutely the best combination...in my opinion anyways. I'm sure a lot of you can agree on this one. So when I became a vegan, I knew my Reese's Peanut butter cups days were sadly over. Sure there are brands that offer vegan alternatives such as Justin's Peanut Butter cups, which are available to purchase in most supermarkets such as Stop & Shop. But who wants to pay $1 for one measly cup?! Not me, that's for sure. So I found a recipe and adjusted it to my tastes and preferences, and re-created my own healthy version of a "Reese's" Peanut Butter Cup. These are perfect for your mid-day chocolate cravings when you want a little treat!

Healthy Vegan Peanut Butter Cups
Serves 12

Ingredients

For the Bottom Layer:

• 2 tablespoons coconut oil (melted)
• 1/4 cup powdered peanut flour (such as PB2)
• 1/4 cup water
• 1/4 cup cocoa powder
• 1 teaspoon vanilla extract
• 1 packet of stevia

For the Top Layer:

• 2 tablespoons coconut oil (melted)
• 1/4 cup powdered peanut flour (such as PB2)
• 1/4 cup water
• 1 teaspoon vanilla extract
• 1 packet of stevia

 

Directions:

1. Line a mini-muffin tin with 12 mini cupcake liners.
2. Mix your powdered peanut butter with your water for each layer, set aside.
3. In two separate bowls (one for bottom layer & one for top layer) mix together all of your ingredients, including your peanut butter mixture for each.
4. Divide the bottom layer evenly between your 12 cupcake liners. Next add your top layer (peanut butter layer) on top of your bottom layer (chocolate layer).
5. Freeze for at least 10-20 minutes before eating. Store these in the freezer!

I like to plop these out of the freezer 5 minutes before enjoying!

Nutrition Information
(Source MFP)

• Calories: 60
• Total Fat: 5 grams
• Total Carbs: 3 grams
• Total Protein: 2 grams
• Total Sugar: 0 grams

Avoid Overeating during the Holidays

Easter Sunday is right upon us.

When you think of Easter, what is the first thing you think of?

I think of Easter eggs and chocolate.

As a child I always looked forward to Easter for one real reason; chocolate. 

What can I say? I was a Chocoholic. 

An Easter basket full of your favorite treats AND an egg hunt with more little treats inside?! I was sold.

But now as I'm growing older, I've come to realize that it really isn't socially acceptable to stuff myself with chocolate eggs like I did when I was 6 years old.

How does one resist those delicious candies? 

Or most importantly, how does one avoid over-eating at holiday family gatherings?

I've got some helpful tips for you, so that you can enjoy your Easter holiday feast but not feel like an Easter egg yourself at the end of the day.

How to Avoid Overeating during the Holidays

1. Eat Breakfast.

 I can NOT stress this enough. You need to have breakfast every day in order to kick start your metabolism. By avoiding breakfast, you're setting yourself up to over-eat the rest of the day. Most people skip breakfast knowing they will be eating a big holiday meal, and are saving their appetite for the amount of food they are planning to eat. BUT IT DOESN'T HAVE TO BE THAT WAY. If you eat breakfast, you won't snack and eat too much stuffing or bread, etc. You won't have to go back for that second serving of Lasagna if you eat a healthy breakfast. If you're not a breakfast person, or if you wake up late...take something to-go such as a granola bar or a piece of fruit. 

2. Go for a run.

Or do some sort of exercise. Jog a few miles around the block, go for a walk, take a nice bike ride, work-out to a fitness DVD, etc. You don't need a gym on the holidays to get some good exercise in. All you need is 30 minutes. Exercise in the morning is the best time because it sets up your metabolism for the rest of the day, and it actually helps you not over-eat. Short story: After long runs of over 2 hours, I'm actually never hungry. Most times, I'm starving the NEXT day. So exercise actually reduces your appetite which can be a good thing on the holiday.

3. Bring healthy alternatives.

If you know what is going to be served where you're going for the holidays, bring a healthy alternative. Offer to bring a healthy side dish or salad, or even dessert. You will be less likely to pick at the bad stuff if you fill up on more vegetables or salad. If you bring a salad, make sure to bring a dressing that isn't too high in calories or fat because that can rack up the calories even more. In addition, offer to bring some healthy snacks (or sneak in your own) such as vegetable platters, cheese and crackers, hummus, nuts and fruit, shrimp cocktail, etc. If you are waiting around for dinner and you are starving (most likely because you didn't eat breakfast!), don't snack too much because what most people don't realize is that before you know it, you're too full for dinner...but who could say no to Lasagna?

4. Do not sit by the food. 

It's very easy to eat more food when it's right in front of your face, right? Oh, that chip and dip is right there on the table in front of me...I'm not really hungry but it's right there, so why not? Sound familiar? Yeah, we are all guilty of if. So instead of taking a seat on the couch with the table of appetizers right in front of you....sit far away, or just walk out into another room. Take a small plate of a few sampling's of the appetizers, and WALK AWAY. Your welcome.

5. Enjoy yourself. 

This is the most important part everyone. It's the holidays, and your with family and friends, relax and have fun. It's okay to eat a little bit more on the holidays, but that doesn't mean you have to over-do it. Every Christmas, I treat myself to an extra helping of Lasagna because it's the only time of the year that I actually have it. I don't snack all day, and I eat a healthy breakfast. Then I treat myself to a few delicious desserts, and I am satisfied but not stuffed. If you gain a pound or two after the holidays, it's not the end of the world. You will lose that once you're back on track. But a little word of advice, don't get on the scale the next day ;)

Happy Easter everyone!

Why I Became Vegetarian

I was going to make a blog post about this sooner or later, so I thought I'd write about it now while you're getting to know me a little better.

I haven't been a vegetarian for that long. Actually it will only be two years this August. When I left for college, I had the worst eating habits ever.

Here is a list of the foods which I ate before college (which is very short):

• Chicken
• Steak (This was a treat in my household)
• Spaghetti
• Pizza
• Peanut Butter Sandwiches
• Turkey Sandwiches
• Chips, Cheez-its, Pretzels, etc.

Honestly though, I don't think I could expand on that list anymore besides maybe french fries and cookies, does that count? Basically, I ate like complete crap and there was no fruit, vegetables or dairy in my diet. I also didn't eat breakfast unless my mom shoved a pop-tart down my throat.

Then I went to college, and I had to expand my taste in foods because I didn't have my mother cooking to my needs anymore.

After moving to college, I expanded my food list to:

• Fish
• Fresh fruit (apples, bananas, oranges, etc)
• Cereal with milk
• Yogurt
• Fresh vegetables
• Hummus
• Beans, Rice, Quinoa, etc.

When I changed my diet, my whole entire life changed. Not only did I lose weight, but I felt good about myself. My appearance, energy, and attitude was better, and I also started to run faster and stronger.

But okay, why vegetarianism?

Well, since moving to college, I always toyed with the idea. I met a couple girls on the cross country team who were vegan and I basically looked up to them. They were amazing. These girls were everyone's best friend. They had everything going for them; brains, beauty, friends, and well...they were really really fast. I thought maybe if I was vegan or vegetarian, that I'd be just as good as they were. My junior year, I decided to try vegetarianism. It lasted a good 2 months. It's not that I didn't miss meat or anything, I just was not feeling my best and was fatigued all the time. Then again, I wasn't fueling myself with the proper nutrients back in college so not being a vegetarian in college was probably the best decision I ever made.

After graduating college, I came home and started to listen and fuel my body better. If I was hungry, I ate. If I was full, I stopped eating. If I really wanted ice cream, you better believe I got myself some ice cream. So when I got my life back on track, I decided to try vegetarianism again. But this time, I did it right. Sure it also helped that I was home and my mother bought most of my ingredients, but that's not the point...really. 

I decided if I was really going to be a vegetarian, then I needed to eat well and that included good protein, vitamins, and healthy fats. The only thing I was excluding from my diet was really just chicken and beef. To be honest, I never was a fan of meat. Sure it was good, but if you asked me today what I really miss from my carnivore days...I'd say "My mom's home-made chicken cutlets." That's really the only thing I enjoyed that my mom made "meat-wise," and I still get a ping of jealousy when I smell it in the kitchen when she cooks if for my dad. Anything else though, burgers, steak, bacon, etc...don't miss it in a heart-beat. Burgers were only a once in awhile occurrence when my dad and I were on our own for dinner, and steak was only cooked for special occasions in my house. And bacon...never liked it, ever.

So when people ask me today, Why are you a vegetarian?

I still am kind of stumped at what to exactly say. It really wasn't about the animal cruelty, but don't get me wrong...I love animals. But I know that by not eating meat, it's not going to change the fact that animals are getting slaughtered every day. People need to live, and I understand that. I guess what it really is all about, is my true well-being. I feel better with this life-style. I love eating fresh vegetables, fruit, fish, cheese, tofu, eggs, grains, etc. I also like to share my love for this food with my family, and cook and bake healthy but delicious things. Just because if something doesn't contain meat or butter, it doesn't mean it doesn't have to taste good.

Now for the past month and a half or so, I have become vegan for Lent. It never dawned on me that it would be possible to live this kind of life-style. It limits a lot of your options and you really need to read the labels. However, I have come to realize that I feel EVEN BETTER about myself. I have cut out all dairy which is in a lot of things including ice cream, yogurt, cheese, chocolate, creamy salad dressings, mayo and even some breads. I have also cut out anything that contains eggs, and of course fish...my love. Now this may sound like a lot...because it is, but if you asked me if I missed any of it, I'd probably say no. Well maybe I miss a few things, but I truly believe that I have lost most of my cravings since starting this diet. And there are so many alternatives; there's dairy-free cheese, milk, ice cream, chocolate, mayo, dressing, etc. But does being vegan automatically make you healthy? NO. There are plenty of processed and packaged foods including OREOS (yes oreos are vegan) that are not healthy for you. You need to include fresh vegetables, fruit, grains, nuts, beans, etc, while also including some daily exercise.

Did I completely deprive myself on this diet? NO. I treated myself to vegan ice cream, animal crackers, cookies, etc. but in MODERATION. I also am a very active person, and it's no problem to burn off those calories. But by no means am I going to live this lifestyle FOREVER. Maybe down the road I will, but after Lent...I'm going to treat myself to a piece of grilled salmon, and a Ralph's Italian Cream Ice because I deserve to. 

Healthy Oatmeal Pancakes

When I was a kid growing up, I'd always look forward to sleeping over my grandma's house.

It was the absolute best for a number of reasons:

1. No parents

2. Bed time wasn't enforced

3. Fun and silly games

4. Pancakes for breakfast

Every time I'd sleep-over my grandparent's house, my grandma would whip up some fluffy and buttery pancakes for breakfast the next morning. She would be creative sometimes, and even form them into mickey mouse ears and throw in some M & M's for a little treat.

Now, I'm grown up. Unfortunately my sleepovers at grandma's house are now over. I've also cleaned up my bad eating habits, but who says you can't make delicious pancakes healthy?

Here's my healthy spin on my favorite child-hood breakfast:

Healthy Single-Serve Oatmeal Pancakes

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 teaspoon chia seeds
• 1 packet of Truvia (or other sweetener)
• 2 tablespoons of unsweetened applesauce
• 1 teaspoon sugar-free maple-syrup

Directions:

1. In a small mason jar or container, combine all your ingredients. Shake or stir until everything is well combined. Store in your refrigerater overnight.
2. The next day, take your oat mixture out of the fridge. Your mix should be almost like pancake batter consistency.
3. Heat a skillet with non-stick cooking spray. Pour your oatmeal batter onto the pan, and form into one or two small patties. Let them sit and cook for at least 3-5 minutes.
4. Once you are able to, flip over your patties and cook the other side. Cook your pancakes until lightly browned and cooked through.
5. Once they are ready, transfer your oatmeal pancakes onto a plate. Serve with some more maple syrup, and other toppings you'd like to add (fruit, cinnamon, chocolate chips, etc.)

Nutrition Information

(Source: MFP)

• Calories: 203
• Total Fat: 6 grams
• Total Carbohydrates: 36 grams
• Total Fiber: 7 grams
• Total Protein: 7 grams
• Total Sugar: 1 gram

The NEW Nutrition Facts Label

I'm going to eat half of a pint of ice cream and not feel guilty.

How does this sound to you?

We all know we don't feel this way after eating more than the recommended serving on any given food package. Whether it be ice cream, soda, pasta, or potato chips. Twelve potato chips is a serving?! Forget about it, that's not enough. Before you know it, half of the entire bag is gone and you don't think twice about it. That is until you get on the scale the next day.

But how would you feel about if I told you that now you CAN eat half of the bag and it's now considered a single serving?

Wait, what?!

The Food and Drug Administration is proposing an update to the Nutrition Facts label found on most food packages in the United States. Not only will this help people to better understand how much they are actually eating, but it will also break down the most important nutrition facts in the food.

Here is a glance of the label before and after:
 

So what's different about this new label?

1. Proposed Serving Size

The recommended serving on a food package is not what people actually eat in reality. Let's be real, who eats a 1/2 cup cooked pasta? It just isn't enough. Now with the new label, the portion size is re-adjusted to what people actually eat. So instead of four servings in a pint of ice cream, there will now be two. This gives people a better look at how much they actually really eat.


2. Better Understanding of Nutrition Science

In addition, the new label is going to require information about "added sugars." Many experts recommend consuming less calories from added sugar because it decreases the intake of "nutrient-dense" foods thus increasing calorie intake, and leads to weight gain.

The new label will also provide percent daily values of nutrients including sodium, dietary fiber and Vitamin D. Potassium and Vitamin D are now considered new "nutrients of public health significance."

And lastly, the total calories from fat is to be removed because it is not the most important value to be concerned about, rather it is the total fat, saturated fat and trans fat.

3. Refreshed Design

The new label will now have bigger and bolder letters of the the most important facts. The serving size and calories will be bigger and bolder to emphasize the importance of health, obesity, diabetes, and cardiovascular disease. Also, the percent daily values will now be shifted to the left of the label so it would come first. This is very important because it tells you how much nutrients you are getting from a certain food in the context of a total daily diet.

So what do you all think about this change?
Do you prefer the old or new version?

If you want to read more on the topic, visit fda.gov.

What To Eat Before a 5k Run

The day before a 5k run, what do you eat?

It's pretty plain and simple; carbohydrates.
Pasta and bread are typically what most athletes swear on before a big race, competition, game, etc.



But what do you eat the morning of?

This is where most people draw a blank. What most don't realize about fueling before a big game or race, is that it's not just about the dinner the night before. While this is still important, it's not the key to success. In fact, it's the WHOLE ENTIRE WEEK and of course most certainly the morning of the actual event.

Because let's be honest. Do you really believe eating a pint of Ben & Jerry's a couple days before competition is really going to effect your performance? NO. It will already be flushed out of your system by then! Same goes for dinner. The big heaping plate of pasta you ate the night before...all gone by race time.

Breakfast is where most people are stumped. You don't want to eat too much to discomfort your stomach, but at the same time you don't want to be starving.

Complex Carbohydrates are your answer.


Yes, it's that magic word again; carbohydrates.

Here are some good examples of breakfasts to eat 2-3 hours before the morning of your race:

1. Whole wheat toast (or half of a bagel) with 1-2 Tablespoons of Peanut butter, and slices of banana.


The wheat toast and the banana are carbohydrates that can be easily digested. It's not too heavy on the stomach, and will give you the essential fuel you need before a race. Peanut butter is a healthy fat and a good source of protein to also help performance. I would stick to only 1-2 tablespoons because while peanut butter is a healthy fat, it does contain a lot of fat and too much can be detrimental to the stomach and can cause discomfort. If you're allergic to peanuts, try almond butter. You could also add some jam or jelly to spike up your sugar levels a bit. You don't want your blood sugar to be too low before a big race.

2. Oatmeal


This is  my favorite pre-race breakfast. Oatmeal is a complex carbohydrate which is easily digested, and has good fiber. The fiber will help flush out your system before a race, and will keep you satisfied and full of energy. You can mix in peanut butter for some extra healthy fat and protein, or add in some raisins for a good source of iron and boost of energy.

3. Cheerios and Banana


Cheerios are easy on the stomach and can easily be digested. You could add milk if you like, but it could give you some digestion issues if you're tolerant to lactose. While cheerios are easy to digest, they aren't too filling...so eat a banana. The potassium will spike up your blood sugar to give you some good energy for game day.

4. Granola Bar


These work wonders my friends. These are great to eat before a race especially if you want some good fiber and protein. You don't want to eat a bar that is too high in protein because it may cause some discomfort and over-bloat. A good bar with about 4-8 grams of protein is good for race-day. Some good examples are Nature Valley Granola Bars, or Quaker Oatmeal Squares.

Now go eat one of these breakfasts, and tell me how your 5k goes!

The Beginning of Healthy Hankerings

This is the beginning of Healthy Hankerings.
If you want to learn what the goal of this blog is, please check out the About tab.

But first, let me tell you a little about myself and how I got started.

My name is Stefanie, and I am 23 years old. I studied at the State University of New York at Plattsburgh, and graduated in 2012 with a B.S. in Nutrition. While at Plattsburgh, I was a competitive runner on the cross country team, as well as Track & Field. Running is where I excelled. I made eight NCAA Championship appearances, and earned All-American status after placing in the top 15 at the NCAA Division 3 Cross Country Championships. I was also named Regional Athlete of the Year, as well as Female Athlete of the Year for my University, my senior year.

When I first started school at Plattsburgh, I started out as a Nursing major. However, my sophomore year I had second thoughts and switched my major to Nutrition. I developed an interest in healthy eating like I never had before in high school. I was the world's pickiest eater up until I went to college. I introduced myself to foods I had never tried before and I was actually enjoying them. Instead of gaining the freshman 15 like most kids, I lost the freshman 15. Like most young female athletes; especially runners, I battled a love-hate relationship with food. The foods I ate in high school developed into fear foods.

Today I have learned to love myself and my body, and treat it with the necessary nutrients that it needs. I'm an athlete and I need to fuel myself. I have been Pescetarian for almost 2 years now, which is a vegetarian/fish-based diet. However, I am transitioning myself to Vegan which I started back in March. A vegan-based diet is by no means restrictive, and I think it only has broadened my diet to new things. The kitchen is where I like to be creative, and I will be sharing some of those with you, from quinoa stuffed mushrooms to healthy vegan peanut butter cups. I eat healthy but there's always room for dessert; you need to treat yourself!

As far as my designations, I am certified as a DTR (Dietetic Technician). I work for one of the many hospitals owned by North Shore LIJ, which is a huge health-care system on Long Island, New York. In addition, I am a member of the ADA and am Serv Safe Food Handler Certified.

Thanks for reading my little intro, and I hope you find this blog of use.

If you have any questions at all, please leave a comment or email me at healthyhankerings@gmail.com