To Add To The Hummus Post...

My boyfriend and I went to visit his parents this Memorial Day weekend and that's where I discovered this secret little ingredient! His parents know I make my own hummus and read somewhere to add Sesame Tahini to make it taste more authentic so they got a can for me to try.  And of course I did as soon as I got home!  

It's a puree of roasted sesame seeds and basically acts like the healthy peanut butter jars.  The oil separates since it doesn't contain any emulsifiers or thickeners so you have to stir it for a while before using.  I added a spoonful to a can of chickpeas, but you'll have to play around with the amount depending how much of a creamy nutty flavor you like.  I also cheated and added some olive oil instead of water this time to make it even smoother.  I added it to my vegetable sandwich today for lunch and it definitely made it more creamy instead of a dry taste like before.  I encourage you to play around with all the ingredients until you find what you really like.  

Save Money, Make Your Own Hummus

I looove hummus! But...it can be a bit expensive.  So I looked up the recipe and was surprised how easy and inexpensive it is to make.  

You'll need a food processor and the following ingredients:

2 cans chickpeas, rinsed and drained

1/4 cup freshly squeezed lemon juice

2 cloves of garlic

1/2 cup water

Freshly ground black pepper

Ground paprika

Pinch of cayenne pepper

In a food processor fitted with an S blade, combine all ingredients and process for about 2 minutes or until finely ground.  Now just serve!  You can cover and refrigerate leftovers for about a week.

Tip: Use as a spread with your veggie sandwiches or wraps for extra protein and flavor!

7 Poses To Help You Sleep

Some people have trouble falling asleep while others can lay their head on their pillow and be out in seconds, like me.  Either way, doing some yoga poses can help you get a better night's rest so you can wake up feeling rested and fabulous!

Below are the poses I do every night before going to bed.  They only take about a minute and a half total.  These exercises help me relax and release some stress to help me fall asleep faster and sleep deeper.  I started doing them about 2 months ago and have noticed a difference right away.  Now, I look forward to them before going to bed every night!  I even got my boyfriend to do them with me from time to time. 

1. Rag Doll

Stand with your legs slightly apart, right hand over left elbow, and bend over hips so that your head and arms hang down.  Stand for about 8 seconds while taking in slow, but deep breaths.  This pose helps ease tension in my back, neck, and shoulders.

2.  Seated Side Bend

Sit with your legs crossed, place right hand on the floor, and lean to the right with your left arm extending over your head.  Hold for about 8 seconds while breathing in deeply and switch to the other side.  This pose feels good on my neck, shoulders, and obliques.

3. Pigeon
Go down on all fours, place your left leg so that the knee is between your hands, and extend the right leg back.  Hold for about 8 seconds and switch legs.  Don't forget to breathe!  This pose stretches my hips, buttocks, and legs.

4.   Cobra

Lie down on your stomach, place your palms down on the floor by your chest, and lift yourself up while keeping your hips  on the floor.  Again, hold for about 8 seconds while taking in slow deep breaths.  This pose, more than anything, works on relaxing my ab muscles.

5. Bridge

Lie on your back with knees bent, your feet flat on the floor and your arms by your side.  Lift up your hips while keeping your shoulders on your floor so that you make a diagonal line from your shoulders to your knees.  Rest for 8 seconds while taking deep breaths.  This pose really opens up my spine, chest and shoulders. 

6. Plow

Lie on your back with your hands beside you and lift your legs up over your head while keeping your shoulders on the floor.  Hold for 8 seconds and breathe.  This pose also helps relax my spine and helps with my backaches.  It also feels good on my abs.

7. Legs-Up-The-Wall

Lie on your back against the wall so that your legs are perpendicular to your body.  Try to keep your legs as straight against the wall as you possibly can.  Hold for 8 seconds and take deep relaxing breaths.  This pose is great to do last because it's very relaxing.  It helps flow blood to the parts of the body that need it and also helps with arthritis.  Ancient Hindu scriptures also claim it helps banish wrinkles and old age!  

Enjoy!

But Where Do I Get My Protein?

It doesn't matter who I tell I'm switching to a mostly plant-based diet, they always ask the same question: "but how will you get protein?"  Um...plants...  I'm not sure why everyone seems to think that protein only comes from animal products.  Plus, people don't need as much protein as they think.  Just read some of the facts below:

• "Forks Over Knives" shows a study done on mice and the ones that received 20%+ animal protein were actually more likely to get cancer.  The ones who got 5% or less turned off tumor growth.
• According to the World Health Organization's Food and Agricultural Organization, we only need about 5% of protein from our daily calories.
• If you're still not convinced, think about this: humans grow at the fastest rate when they're infants and infants hardly get any protein. Breast milk contains only about 5% of protein.  

I know what you're thinking now: "but only animal protein is complete because of the essential amino acids it contains." Wrong! Protein combining is actually a myth that started in the 70s but has been proven wrong since.  Your body can make proteins out of pooled amino acids as long as you eat a variety of plant foods, so you don't need animal protein to have complete protein.

This chart shows what plant-based foods have protein. (Source: http://www.vrg.org/nutrition/protein.php)

FOOD	AMOUNT	PROTEIN	PROTEIN
		(gm)	(gm/100 cal)
Tempeh	1 cup	31	9.6
Soybeans, cooked	1 cup	29	9.6
Seitan	3 ounces	21	17.5
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	15	6.8
Chickpeas, cooked	1 cup	15	5.4
Pinto beans, cooked	1 cup	15	6.3
Lima beans, cooked	1 cup	15	6.8
Black-eyed peas, cooked	1 cup	13	6.7
Veggie burger	1 patty	13	18.6
Veggie baked beans	1 cup	12	5.0
Tofu, firm	4 ounces	11	10.6
Tofu, regular	4 ounces	10	10.7
Bagel	1 med. (3.5 oz)	10	3.9
Quinoa, cooked	1 cup	8	3.7
Peas, cooked	1 cup	8	6.6
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	15.0
Peanut butter	2 Tbsp	8	4.1
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Whole wheat bread	2 slices	7	5.2
Almond butter	2 Tbsp	7	3.4
Soy yogurt, plain	8 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Cashews	1/4 cup	5	2.7
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information. The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day.

This is great too! (Source: http://myjuicecleanse.com/juicing-for-health/calculating-vegetable-proteins/)

Plant-Based Diet: Getting Started

After watching all the documentaries about switching to a mostly plant-based diet, I was convinced to change my diet.  I'm not ready to go completely vegetarian or vegan, but I definitely want to make healthier choices.  After all, you are what you eat!  I started out by having meatless Mondays, but I didn't know what else to do to make the transition easier. My sister, who convinced me to watch the documentaries in the first place, made it a little easier for me by sending me some helpful books.

I love the "Skinny Bitch" series.  If you haven't heard of them, look them up!  These books go over everything: from where to shop, to nutrition, to recipes.  If you're thinking of starting a healthier lifestyle, definitely go on Amazon and get these!  They made the process less intimidating by showing how easy it really is.  You can still eat lasagna, "meat"loaf, and "meat"balls made completely vegetarian and you'll never know the difference.  There are some great swaps out there, you just need to find out about them.  

5 Documentaries That Will Change Your Life

I'm pretty sure I know how you feel about wanting to be healthy: "it sounds like a great idea...but I'll get around to it later." Yeah, trust me, I've been there too, but here's a list of 5 documentaries on Netflix that will make you want to change now!  After watching just one I couldn't wait to include more veggies in my diet, after the second, I knew I wanted a healthier, plant-based diet.  I watched the others just because I craved more information. These made the transition to a healthier lifestyle so seamless and pain free that even my steak-loving boyfriend couldn't resist.

1. Forks Over Knives
This is probably the most interesting and my favorite!  It focuses on the studies of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.  They show through studies how degenerative diseases can be controlled and reversed in some cases, all by just switching to a healthier plant-based diet.  Definitely a good documentary to start your journey with. 

2. Fat, Sick and Nearly Dead

This one is about Joe Cross and his efforts to regain his health by juicing for 60 days straight.  It's amazing how quickly the human body can heal with a healthy diet, but it's still a little extreme for  me to try.  However, it still inspired me to get a juicer to include in my diet.

 3. Hungry For Change
This documentary gives you more information about the benefits of eating healthy, such as weight loss, younger looking skin, and energy.  It also discussed the ethical and political implications of our current food system.

4. Food Matters

Again, this is a documentary that talks about food being our medicine.  It focuses on raw food, which isn't something I'm willing to dive into completely, but still gives you great information.  It also touches on topics like organic food and food safety.

5. Ted Talks: Chew On This

These are series of talks from scientists, chefs, farmers and foodies about the truth of food.  It touches on pretty much all topics, like obesity in children, famine, sustainability and cooking. Very very entertaining.

Trust me, you're not going to regret watching any of these! 

They'll literally save your life.