5 Places to Eat Vegan at Universal Studios/Disney Springs!

Fi friends!
If you follow my Instagram, you may have noticed that my hubby and I, along with my parents, were recently on a vacation! We recently got back home from our first trip to Universal Studios!!  If you are a Marvel of Harry Potter fan (like we are...), this must make your bucket list! We spent 4 days at the park and two of them were spent mostly in Hogsmeade and Diagon Alley!!

I tried to take as many pictures of the food I ate as I could, but sometimes I was just too hungry or the lighting was of...However, I did manage to get some amazing foodie pictures for you! Warning, if you are hungry, grab a snack; if you are not hungry, you may be after reading this post!

Diagon Alley:

• Leaky Cauldron- Ploughman's platter (serves 2)- sans the Scotch eggs or the Vegetable Platter (not on the menu)- salad with dressing of choice (Italian or lemon slices for vegan option), roasted beet salad, slices of bread (Lighting is really dark, so none of my pictures turned out...)
• Pumpkin Juice- pumpkin puree, apple juice, and apricot juice...nuf said
• Butterbeer- the actual soda is vegan, but the topping is not...I have a delicious vegan version to share this Fall!!

Hogsmeade:

• The Three Broomsticks- Most sides are vegan like steamed veggies, baked potato, and corn on the cob!

Luigi's Pizza:

• They have a pasta with marinara and a minestrone soup!

Mythos Restaurant:

• Located in Universal's Islands of Adventure, this restaurant has won "best theme park restaurant" for 6 years!  They do offer two vegan options; a Pad Thai and a wonderful Hummus Platter (may be seasonal) served with a fennel salad and olives!

Disney Springs:

• Erin McKenna's Bakery is a vegan and Gluten free bakery!  I tried the brownie cupcake with vanilla frosting and it was so moist and delicious!  You would never know it was both vegan and gluten free!

• B.B. Wolf - has an Italian Veggie Sausage that is made with eggplant and is served with peppers and marinara and homemade pickles!

And of course fresh fruits and veggies are sold at kiosks around all parks.

Most of these items I would not eat on a regular basis, but it is more than okay every now and then (aka it is vacation after all...).  It also goes to show that there are plenty of vegan options at theme parks, you may just have to ask and/or get creative.

If you've been to Universal or Disney, let me know of some of your favorite vegan foods!

Weekend Recap Part 2: New Plant-Based Milk!!!!

Disclaimer:  This post is not sponsored and there are no affiliate links.

I'm back!  Woah, two posts in a week?!  Am I going crazy??  Nah, I just have a lot to say!

To continue with my weekend recap:

By 1pm, The Grove was getting crowded and hot, so we left and shared a veggie burger at a local restaurant because we'd be eating again in a couple hours.

At 4, we met up with a friend at a Thai restaurant. Yummmm!!

Then, we ended the evening cruising along the lake on another friend's boat.

Sunday was a day to catch up!  Typically, I try to restock our fridge, plan for the week, and go for a walk/bike ride.  Well, Andrew and I were both tired from Saturday, so we stopped by a few stores to top off our fridge and cabinets before heading home to chill and relax.

While we were out, I wanted to stop by Whole Foods because we hadn't been there in awhile and I love to check out new vegan products.  Found this gem!

I heard about Ripple several weeks ago and couldn't wait to try it!  It is a 100% plant based milk (made from pea protein) that has the same amount of protein as cow's milk.  Now, you all know I don't stress over protein as here in America, it is VERY hard to have protein deficiency unless you are living off of solely highly refined foods (like cookies, chips, and cupcakes).  That being said, some people are concerned, so this is a great option for those who want a higher protein in their milk (compared to almond and rice milks which barely offer 1 gram...eat those foods in their natural state and that's a whole different story!)

And before you ask, yes this is high in sugar, but it is also their chocolate version, so what do you expect?  Ripple's standard milks have just 8 grams for the sweetened and zero for the unsweetened.

I have loads of recipes to share with you and possibly a yoga video in the future!!!

Have you tried this milk? What do you think? Let me know in the comments!

Weekend Recap Part 1: Planning for July 4th

What a weekend!

I have a weekend recap for you all, plus 3 tips for staying hydrated during next weekend's Independence Day festivities.

Saturday started with a car wash!  If my car could talk, it would say, "Finally!  Thank you for cleaning me up!".  I got the outside of the car nice and shiny, and vacuumed the inside as well.

Then, Andrew and I headed to The Grove for their Heritage Festival.  Many people know of this place because they had a field trip here in elementary school!  It even has a beautiful space called The Redfield Estate in which you can hold events such as weddings and dinner parties!  I can do a whole post on just the wedding planning at this place!  Let me know if this is something you are interested in by leaving a comment below!

While at The Grove, there were volunteers dressed up in mid-18th century clothing and doing reenacting of what it was like to live at this home in its prime.  Below is a man acting as a school teacher.  He asked all of the young boys and girls to behave and even taught them how to bow and courtesy! School was so different back then! (Note the chalk board and iron stove!)

 This is the school house from the outside.  An exact replica, built in 1982 that could have up to 33 children from grades 1 through 8 learning at the same time!

The day started to get very warm, so Andrew and I decided to cool off with a snack of fresh juicy watermelon under the shade of a tree.  Delish!  Note the multiple napkins...I still had loads of watermelon juice all over my face!

While at The Grove, we learned to march Civil War-style, dipped candles, saw how to make linen from flax, and simply walked the grounds enjoying the sun.  Whether or not you have kids, if you enjoy history and learning, this place is for you!  I really wish I would have made a candle, but there were too many kids at the time and I've made my own taper candle before...

To keep this post form getting too long, I will stop here.  Be on the look out for part 2 coming soon!

 

How to Plan for Organized Chaos!

I have been learning so much lately!

Between my full time job as a corporate dietitian, teaching a weekly yoga class, and creating content for my online course, I have a lot on my plate!

The good news, though, is that I am learning very quickly how to manage my time.  Every minute really counts and I am working on making the most of each second.  That being said, there are plenty of evenings where all I want to do is eat a vegan brownie, have a small glass of red wine, and watch a movie! (Hmmm...I actually did that just last night!)  But, nevertheless, although I am not getting ANY work done during that time, I know it is good for me to do.  If I didn't allow nights like this, I would be burnt out and probably explode...

I know that many of you are in similar shoes.  Life adds up quick!  So, whether its balancing jobs and kids, pets, hobbies, exercise, date night, or just finding time to shower every now and again...here are my top 3 tips to grabbing hold of your life and enjoying the bliss that is organized chaos.

 

After you have this all set up, try to schedule things at least 2 weeks in advance so you have time to plan and prepare accordingly.  Then, as soon as something comes up, put it in your calendar and on your spreadsheet.  If necessary, the spread sheet can be posted as your computer background or printed and stuck to your fridge so your whole family can see when you are busy.  Trust me, the less you have to actually talk about and explain your schedule, the easier it is to plan and enjoy all the little things in life!!

Question of the day:  What is your favorite way to stay organized?  Are you a pen and paper kind of person?  Or do you prefer to keep your life on your phone?  Whether you fit into these categories or have a method of your own, let me know in the comments!

Let Your Inner Child Free

Take some time for yourself this week!

Stretch...

Walk...

Run...

Dance...

Play...

Let your inner child run free!

 

During June, I am implementing the Beta version of my new online community!  Leave a comment with some of the nutrition questions you might have, or a health topic you would like to learn more about.  The first 10 comments get a chance of trying out the next launch of the community in October for 50% off!!

Let's Get WILD!

This Tuesday marks mine and Andrew's one year wedding anniversary!

To celebrate, we decided to use some of the hotel points we received and take a day trip to Whitewater Wisconsin.  In case you did not know, Andrew and I are huge outdoor fans!  We love going on bike rides, hikes, and camping.  Any time we can get outdoors is time well spent.  For this reason, we planned a bit of hiking as well as visiting a local museum.

Our first stop, Second Salem.  After work on Friday, we drove just over an hour to get to Whitewater.  Andrew had found this brewery and they had two veg-friendly options (both are sandwiches).  We each got this delicious grilled portabella sandwich on ciabatta bread.  The sandwich and side salad both had their house dressing which was a tomato-based vinaigrette! Vegan for the win!

After filling up, we walked around town before settling down at our hotel in Fort Atkinson, WI for the evening.

On Saturday morning, we got up and had some breakfast, then planned out our day over coffee.  We started with the Hoard Museum, which had three spectacular exhibits:  1) Abe Lincoln's influence in Fort Atkinson, 2) a life size replica of the Hoard House, and 3) an exhibit about Native American Mounds.  There was also an exhibit about the history of the dairy industry, which neither of us were all that interested in...and you probably can understand why...

Before leaving the town, we found a replica of Fort Koshkonog and an awesome adventure course to try out!  I had never done one of these before and I must say, I had a blast!  I just wish we had a course like this by us...I'd workout there every day!

After learning about Native American burial mounds, we found a brochure for a set of mounds nearby!  So, after a lunch at Paddy's Irish Pub (where we also found a vegan Reuben sandwich!!!!), we drove 10 minutes to walk around and learn about the 2,000 year old Mounds. 

Needless to say, it was quite beautiful and serene.

We ended our day trip by visiting a local winery and then driving home to see Captain America:  Civil War.  All in all, I don't think we could have had a better trip.  Day trips can be so amazing because you feel like you are on vacation, but you still have time to get home and get ready for the week ahead.

Question of the Day:  If you could pick one place to take a day trip, where would it be?

Earth Bites for Earth Day

Earth Day is this Friday (April 22nd, 2016)!

Disclaimer:  Graphic pictures are used.

I have always loved this day of celebration for Earth.  It is our home, our breath, our food, and so much more.  It brings us happiness when the sun is shining warm on our face, sunsets make us feel all warm and fuzzy inside, and with each passing season we get to see all cycles of life.  With each passing human generation, the earth changes.  Change is and can be a good thing, but it can also lead to increased danger and disease.

The main reason I initially was drawn to a plant-based diet was for weight loss/health.  Once I began eating unlimited fruits and vegetables with loads of whole grains, beans, nuts and seeds, my eyes were opened to the huge impact our diets have on the planet.  Protecting the environment is just one of the several reasons I have stuck to this lifestyle for nearly 4 years now.

According to a recent article in Science Daily, research is showing that "climate change could kill more than 50,000 adults in 2050 world wide due to changes in diets and body weight from reduced crop productivity..." (1).

Source

The good news is that by making simple changes to the food we put in our mouths several times per day, we just might be able to slow down (maybe stop or reverse when other factors are added in!!) climate change. (2)

Have you thought about the fact that it takes water and food to "raise" the animals that people use for food?  That we use tractors (that use fossil fuels and expel CO2) to plow, plant, fertilize, water, and harvest our crops?  What about all the manure produced from livestock farms?

Here are a few fun facts for you (3):

• Around 30% of the world's ice-free surface is used to grow food for livestock (pigs, chickens, cows, etc.)
• In North America and Europe, a cow consumes about 75 to 300kg (34-136lb) of grasses or grain...to produce 1kg (2.2lb) of meat produced. Seems a bit inefficient to me...
• "Each year the livestock sector globally produces 586 million tons of milk, 124 million tons of poultry, 91 million tons of pork, 59 million tons of cattle and buffalo meat, and 11 million tons of meat from sheep and goats. That 285 million tons of meat altogether — or about 36 kg (80 lb.) per person, if it were all divided evenly. It’s not — Americans eat 122 kg (270 lb.) of meat a year on average, while Bangladeshis eat 1.8 kg (4 lb)."

Beyond the fact that I don't condone eating animals, none of these things are inherently bad on their own (in terms of emissions produced).  The issue arises when there are so many of these facilities (not just farms) producing these gases in quantities our planet can just not handle.

By reducing the amount of meat and dairy one consumes (or eliminating it all together!!), the emissions produced would decrease by 1230 kilograms or 1.4 US tons per year (2)!!  If you ask me, that is a pretty simple switch.

To help you start your journey towards helping this beautiful planet we all live on together, I have created a delicious, quick, and easy recipe just for you!  This recipe can be used as a snack or even as a meal!  It is also 100% plants.  To make the recipe even more environmentally friendly, be sure to use local and organic ingredients as much as possible.  For example, instead of buying processed nut butter, buy your favorite type of nuts from a farmer's market and blend them up at home.)

Earth Day Bites

You will need:

• 1 cup rolled oats
• 1 cup unsweetened dried fruit (like dates, raisins, etc.) 
• 1/2 cup raw nuts/seeds (like walnuts, cashews, or chia seeds)
• 1 tsp cinnamon

In a food processor or blender, dump in all of your ingredients and blend until sticky.  Scrape down the sides as necessary.  Feel free to add in any other flavors of choice like lemon zest, cacao nibs, or coconut flakes!   When the mix it ready,  it should be able to be molded into a ball easily.  Make several bite-sized pieces, then pop into the fridge for at least 30 minutes.  This will help the bites stay together more easily.  Option:  Before serving, roll the bites in chia seeds, coconut flakes, or cocoa powder for extra pizazz.  Share with friends! ...or not...I won't judge :)

The earth is our home.  It is the only one we have, for now, so why not take a small step towards making it as great as it can be.  Not only will eating more plants protect the animals, trees, and planet; it will also increase your own health as well!  Remember, I am not asking for perfection, but the next time you are about to make a meal or sit down at a restaurant, think about the impact your food choices have on the world...and order a veggie burger instead.

What is your favorite way to celebrate Earth Day?  Leave a comment and let me know!

Resources:

1. https://www.sciencedaily.com/releases/2016/03/160302204506.htm 
2. https://student.societyforscience.org/article/your-food-choices-affect-earth%E2%80%99s-climate
3. http://science.time.com/2013/12/16/the-triple-whopper-environmental-impact-of-global-meat-production/

Four Tips to Cleansing That WORKS!

I can't believe it has been nearly a month since posting!!  Time does sure fly...

But, I will now (hopefully) be back on track.  You can, once again, look forward to a weekly post every Monday from yours truly!

Now to get into what you really came here for...let's talk about cleansing!

I have several thoughts on this topic; some for and some against.  What it really comes down to is your personal intention behind cleansing and what type of cleanse you are doing.  There are so many types of cleanses out there!  Options include: juice cleansing, mono-meals, water fasting, detox drinks/supplements, and the list goes on.  But, this post is not about the different types of cleanses, instead, it is about the pros and cons of such things.

I will start with the negative side of cleansing (better to end on a positive note!):

• Many times, cleanses or detox diets restrict calories/energy intake to bare minimum.  A four year old child couldn't even live off this low of calories for an extended period of time.  Reducing calories so low can put the individual at risk for a messed up metabolism in the future.  Plus, you will more than likely be cranky/hangry and no one enjoys that...
• Many cleanses/detox diets are low in fiber.  Fiber is what helps to make you feel full.  Not only that, but it is also part of your body's natural detox pathway...digestion!  The whole reason you excrete waste products is because your body is already cleaning out your blood stream and intestines to rid it of toxic waste like heavy metals and byproducts of metabolism.
• That bring me to my next point...your kidneys, liver, pancreas, gallbadder are all part of your body's cleansing mechanism.  If you want to cleanse your body, eat healthy foods and exercise so these organs stay strong and healthy and do what they are meant to do!
• The intention one sets (i.e. mindset) also plays a large role in determining whether or not a cleanse is healthy.  If someone is doing a cleanse for weight loss or other aesthetic reasons, they may be disappointed upon conclusion of the cleanse.  For example, when the body is fed such a low amount of calories, metabolism can begin to slow to compensate and reduce risk of starvation.  Once proper food intake is reintroduced, it may be hard to "control" one's appetite and excess calories are easily stored as fat.

Ok, enough with the negative, on to the positive sides of cleansing:

• Cleansing can feel great!  When done the right way (i.e. eating enough calories), cleansing can be very healthy for the body.  One type of "cleanse" that I have found beneficial is one in which unlimited fruits and vegetables are consumed.  This high fiber, high water, high nutrition way of eating brings energy to the cells and is easy to implement into an individual's normal eating pattern.
• As mentioned above, a proper mindset to cleansing is important.  Instead of focusing on weight loss or muscle definition, a cleanse is more of a spiritual journey and a way to give the body a boost of nutrition.  Adding fresh fruits and vegetables to a person's diet is just one way to do this.
• Drinking more water.  Our bodies are made up of so much water.  Staying properly hydrated (which means different amounts for everyone based on activity, climate, and body size) is one simple way to ensure body functions remain healthy.
• Exercising can be considered a form of cleansing because it gets the blood flowing, which in turn is filtered through the liver and kidneys.  This is natural detox at its finest!

If you have any other questions about cleansing, be sure to leave a comment below or on one of my social media pages (Twitter or Instagram) and I will include your questions in my first LIVE CHAT on April 23rd at 9am CST.   CLICK HERE TO REGISTER for this FREE EVENT!

Lemon Poppyseed Overnight Oats

According to my Instagram, you all wanted the recipe for the Lemon Poppyseed Overnight Oats I made the other day!

Well, I had them again this morning and made the recipe even better be adding in a secret ingredient!...Almond!!

Since it is nearing spring-time, I am starting to eat more fresh fruits and vegetables (instead of frozen/cooked), dress in brighter clothes, and just feel more alive all together! Does this happen to you too? 

The inspiration for this recipe came from that feeling of being alive.  Lemons have that pungent flavor and taste like spring to me, so I tend to start squeezing lemon juice on everything this time of year! Honestly, I put the ingredients together, hoping for something at least half way edible, and it turned out amazing!!

Lemons are so good for our bodies.  They are full of phytonutrients (like vitamin C) that are good for boosting the immune system, and antioxidants that help to neutralize free radicals and reduce inflammation.

Like many recipes, if you do not like a certain ingredient or would like more (or less) sweetener, feel free to change it up and make it your own. 

Also, if you haven't heard...I am asking for 10 people to be part of my up-and-coming online nutrition community!  It is 100% FREE and will be during the month of June.  This is the beta-version, which is why I am keeping the group small.  It is only required that you participate in two 1 hour Q&A sessions during the month.  We will be going over all-things nutrition and health! Click here to submit an entry if you'd like to be part of this community!!

Turtles, Tea, and History!

Was it just me, or did this weekend fly by?!  Note:  This post is pretty long, so grab a cup of tea and a snack...it's ok, I'll wait...

Ok, are you ready for the recap of this fun-filled weekend?!  Here we go!

Here in Chigagoland, we are finally getting a taste of spring and had some beautiful weather (in the 50's!!) especially on Sunday.

Once in a great while, Andrew and I will get a weekend "off" (by this, I mean nothing pressing going on, but we of course still make plans to do something. 

Saturday was pretty booked because I had a half-day seminar (8am-2pm) with the North Suburban Academy of Nutrition and Dietetics.  Since I am on the board, I had to get there a bit early to help set up but it was so worth it because the speakers were wonderful and I was very inspired by them all!  It is always a breath of fresh air to be around like-minded people!!

Here's the line up:

• Our first speaker, Rachel Bassler, RDN, LDN, CSSD discussed the 2015 Dietary Guidelines, specifically the update on the guidelines to dietary cholesterol (another post on that later, this one is already long enough)...
• She was followed by Dr. Kristina Martinez, PhD, RD who discussed the associations between diet, gut bacteria, and metabolic disease.  Very interesting stuff; I love all this new research on gut-health! (another post later on this topic as well; for now, here's a little sneak peak)
• At 10am, Krista Varady, PhD discussed he research on alternate day fasting.  She is also the author of The Every Other Day Diet.
• by 11, we had a break and got to sample some goodies (which my stomach  Iwas very thankful for!!)
• From 11:20-2pm we had a panel of 6 different dietitians from all scopes of practice (bariatrics, eating disorders, home health, an author, pediatrics, and private practice)

The panel was probably me favorite part just because it is so fun to hear about another dietitian's journey and the two RD's that talked about how they got started in private practice and building their own brand of course inspired me the most (as I am doing the same!)  So, thanks Lara and Dawn for great inspiration!

The rest of Saturday was meal prep, and family time with the in-laws!

Sunday was much more chill. Several months ago, I saw a flyer for a Tea and Tour at The Grove in Glenview and immediately booked it.  The cost was by donation and we got tea and a tour of the Kennicott house (which I visited in 4th grade for a field trip!)

Our tour was in the home of Dr. Robert Kennicott (a man of many hats).  He was first and foremost a medical doctor in the mid-1800s, a husband, and a father of 7 children. 

We had some tea and little treats.

The strawberries were delicious!

This is his office.  On the left are medicines followed by his desk, and a dental drill (the tall thin thing...) The table in the foreground is actually the table he'd use to assess patients! Right in his own home!!

A wood-burning stove to feed the family

Can you spot something unique about this picture?  Leave a comment to let me know what you think it is!!

1800's dishwasher

After the tour, we walked around a bit and got to see a small wildlife sanctuary.  The above picture is actually a Black Rat Snake!

So many cute turtles!!

And finally, we got to see the archives (not open all the time).  This is where they keep actual pieces of things from the Kennicott family that they have found on the grounds of the home.  Pieces of history!

I hope you had a wonderful weekend as well!  Don't forget to leave a comment letting me know what you think is unique about the picture above!!

Brownie Batter Overnight Oats

I coming at you today with a RECIPE!!


Do you want to know why I am so excited about this recipe?  Well there are a couple reasons:

1. It is super quick and is a perfect satisfying meal on-the-go
2. It keeps me full all morning (and it can for you too!)
3. It tastes over the top AMAZING!!!  Just like brownie batter, no joke! (Andrew, my husband, even agreed...)

Now, before I dive into the recipe, you know I have to give a bit of health information on the ingredients, so bear with me (or just scroll down to the recipe, I don't mind).

The main ingredients here are oats, chia seeds, cacao/cocoa powder, and unsweetened almond milk.  The ingredients in this recipe can be swapped for any foods of your liking, but this is the way I made it and was amazed at the results.

• Oats- These nutrition powerhouses are loaded with fiber, protein, and healthy fats to keep you full and satisfied.  They are also a whole grain; double bonus!  The type of fiber found in oats is called  soluble fiber and is great for heart health, diabetes protection, weight loss/maintenance, and a healthy digestive tract.
• Chia seeds- These little guys pack a huge nutritional punch considering how small they are!  Also packed with fiber, protein, and healthy fats; chia seeds are a great source of Omega-3s.  Omega-3 fatty acids are typically very low in the standard American diet, but are Essential to great health.  This type of fat can help lower blood triglycerides, reduce inflammation, and reduce your risk of cancer (plus many more...but that will be for another post).  Check out AuthorityNutrition's blog post on 11 proven health benefits of chia seeds for more info!!!

The rest of the ingredients are mainly for flavor and texture, but they all do have some great vitamins and minerals.  Ok, on to the recipe!  All you need are the ingredients, a container with a lid, and 30 seconds to assemble.

Ingredients (makes 1 serving):

• 1/2 cup rolled oats (if you are sensitive to gluten, make sure the label reads gluten free!  Although oats are naturally gluten free, many are processed in a facility that also processes wheat)
• 1 Tbsp chia seeds (any color will do)
• 1/2 tsp cinnamon (eyeball it...)
• 2 Tbsp unsweetened cacao or cocoa powder
• 1 Tbsp maple syrup (or to taste)
• 1 cup unsweetened almond milk

Optional add-ins:

• powdered peanut butter
• chopped banana
• fresh, frozen, or dried fruit
• unsweetened coconut flakes

Directions:

• Dump all ingredients into your container of choice (I prefer a glass jar with a lid).  Shake or stir well, then you have 2 options: 1) If you are doing this the night before, place in the refrigerator and enjoy in the morning.  2)If you are doing this in the morning, pack it in your bag and after about 30 minutes to an hour, it is ready to eat (just in time for when you get to the office).

The great thing about this recipe is (if you don't add any fresh fruit or dairy) it can travel with you in your bag for several hours, so it makes a perfect breakfast, lunch, mid-day snack, or even dinner!

Let me know if you try it and what add-ins you used!!

Question of the day:  What is your favorite topping for oatmeal (cold or hot)?