How I eat, Spring 2021 edition

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There are a few links in this post and some are affiliate links.  Thanks in advance for checking them out. 

Hi and welcome, y’all!  May the 4th be with you!

If you follow me, you know that I’m a nerd, love food. I collect cookbooks, love to cook, and love eating out.  You also know that I am working on my fitness and health goals and nutrition is a big part of it. I follow an 80/20 philosophy for the most part.  80% of my meals and snacks are on point while 20% can go towards more decadent goodies and the occasional glass or bottle of booze.  

Meal planning for the mixed household has not changed much.  All of the sides are vegan and I cook extra veggies and grains in batches so they are ready to grab at a moment’s notice.  I get recipes from Meal Mentor (I love Happy Herbivore and have for years – go Cougars!) and from Beachbody’s Nutrition+. With Nuttrition+, I have access to both Ultimate Portion Fix and 2B Mindset.  I’ve used both programs depending on how things are going with my fitness plan and goals.

 

Thanks to a few unexpected issues, I’m currently following 2B.  I divide my plate and make sure that I get water, veggies, and a balance of starchy, carby goodness, and protein.  This is similar to the plan I started following years ago when I decided it was time to get my weight under control.  This plan is customizable and effortless once you get the hang of it.

When things are a little less hectic and pain is manageable, I will jump into Ultimate Portion Fix.  with it, I use color-coded containers to help me hit a day of balanced nutrition.  I have the option to plan my own meals or follow a timed nutrition plan that shows me what containers to have at specific meals and snacks, including pre-and post-workout.

With either plan, there is flexibility and the reminder to get in more protein.  I tend to skip protein in favor of more fruit and veggies and bread. Getting my meals in makes a difference for me.  So far in 2021, I am down several inches (and will need more pants soon) and I am not mad at the scale.  My blood pressure and glucose are lower and my next round of tests should show lower bad cholesterol and triglycerides.

Your girl rediscovered accidentally vegan baked goods during semi-quarantine life in 2020 and had to get things back in check.

I  track meals and snacks because I like to see what I had the day before that may have aggravated pain or stomach irritation and so I can remember to repeat (or not repeat) some meals. I personally like tracking, whether it’s on an app or just a quick photo.  It helps keep me honest about why the scale doesn’t move and why my clothes aren’t as loose as I would like. Do you track?

So, how are you earing these days?  Be on the lookout for examples of my meals in the near future.  I love the variety of goodness available this time of year and cannot wait to incorporate goodness from the garden (fingers crossed).

Until next time, peace.

How’s your quarantine food game? Fridge edition

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Is your pantry stocked? The freezer?  do you have staples on hand so you can cook and eat all the goodness you need? If not, this post is for you.  The post works for you if you have stocked up.  There’s something for all the veggies and vegans here.  I’ll share what we keep on hand in my house and how we make it work for us.  I’m the only veggie in the house, but I will not share what the omnis add to their meals here.  This one is for us.

When you have pantry and freezer staples on hand, you can mix and match to make

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delicious and healthy meals.  Not sure about that?  Check out Miyoko’s Creamery on Facebook for live cooking demos featuring pantry staples.  Why?  Because Miyoko is a joy to watch and her products are banging.  She published a book all about the vegan pantry a few years ago.  The Homemade Vegan Pantry is one of my favorites and comes in handy in times of crisis and storm season.  If you have a busy schedule and don’t always have time to cook or shop the way you’d like, you should check it out.

What do I keep in my fridge?  Plant milk, condiments, and produce always.  The produce we pick up depends on what’s on sale and what looks good at the moment. After batch cooking, you’ll find rice, beans, and greens.  Depending on the condiments and sides, I can make different meals out of those goodies.  Add salsa, shredded lettuce, olives, radishes, and tortillas for Tex Mex night.  Arrange beans and green over rice with a little hot sauce and a  biscuit or cornbread for a Southern meal.  Turn the beans and rice into burgers (or sausage) depending on seasonings used and throw it on a bun, bed of salad greens, or bowl of grits.  Make bean burgers and serve them over rice and topped with mushroom gravy for a vegan take on Loco Moco (the link goes to Guy Fieri’s version, so don’t click if you’re not okay with looking at meat or dairy).  And there’s always soup or stew – throw everything in a large pot with sauteed onions, garlic, and water to cook until all is heated through,  Season it to your taste and there’s lunch or dinner.  Don’t forget about throwing veggies on a sheet pan to serve with the bean burger.  Try cutting carrots or turnips into fries – yum!

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Sheet pan dinner ftw – toss with a little oil, water, or broth season, and roast.  Easy cleanup, too!

I hope this gave you some ideas on what to pick for the fridge.  If you want or need a specific grocery list, just ask.  I am always happy to help others find their groove in the kitchen.

Next time, I’ll focus on the pantry.  See you then!

 

February 2019?

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Hi, all.

It has been too long without an update on the good old blog.  If you follow me on Facebook or Instagram, you know what’s been happening.  If you don’t, here’s a quick rundown.

I have Posterior Tibial Tendonitis in my left leg.  The tendon is responsible for some of my knee and ankle pain according to the Physical therapist and the doc told me recovery would be long.   Recovery and PT have been decidedly unpleasant but PT is working.  Slowly.supports

Due to the injury, my fitness game is limited.  I am not allowed to lift heavy or spend too much time on my feet.  Yoga, Pilates, and some walking in 30-minute increments make up the majority of my training schedule.  Yay.  The pain increases the fatigue, but it’s not anything new.  Fibro/CFS life, right?

Of course, my weight is having a negative effect on recovery.  Nutrition is the main focus for hitting my goals.  I’m currently following 2B Mindset and figuring out how to customize my plan.  2BThe program is helping me change my relationship with food and to get in more water and veggies daily.  It’s also helping me pinpoint exactly how much corn I can have before I have a reaction.  I’m not allergic, but am sensitive to it.  I’m losing inches and have fewer digestive issues all around.

I’m counting down to the big 5-0 and kicked off 2019 with the Shrimp & Grits 5K (one of 5k 2019the Charleston Marathon events).  There was a new course (all flat, baby), a new location for the finish and after party, and were veggie grits available.  There was also coffee which was awesome because it was COLD!

Meal prep is not just a one-day marathon anymore.  I break it into a two-day thing and find it a better fit overall.  As always, there are batches of greens and beans every week.

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Batch cooking this way makes it easy to throw together meals on the fly that I did not necessarily plan for.  I felt like Asian food one night, so I made Edamame Cauliflower Fried Rice with the baked tofu I batch cooked, a cup each of frozen edamame and mixed veggies, and two cups of cauliflower rice.

And now you’re up to date.  If you have any questions for me about my nutrition, PT, food prep game, or anything, feel free to ask.

One week ago

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This time last Saturday,  your friendly neighborhood Sherrie walked her first 5K.

The original plan was to walk/run, but the joints were not having it.

I arrived late and started after everyone was gone.  Adele was singing her heart out in my ears and I was near tears myself.   But I kept going.  Besides, Charleston needed to see me repping for #TeamVegan.  I had someone ask about my shirt and plant-based living, which is what I’d hoped.

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And this band was my mantra.  I was there to compete with the Sherrie from a few months ago.  The Sherrie who wouldn’t have pushed the crowd out of her head and just walked.

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But I did it!  Black Girls Run Charleston,  Vegan Bodybuilding and Fitness community, Official Team Green, Vegan N3rd Squad,  and my Facebook fitness families and running clubs, thank you.  To my family,  thanks.   To Sherrie from a few months ago,  see what you did?  We’ve got this!

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On to the next one!

 

 

Healing by any means

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No, this is not another ‘no longer vegan,’ posts.  It’s just a commentary on trying work around meds and supplements that aren’t exactly veg-friendly. 

It’s a struggle,  y’all.  Not sticking to my way of eating, but trying to find vegan supplements and meds.  I’ve found many that work, but not all are veg-friendly.   Does it make me less compassionate?   No.  It means I’m one of the many dealing with this.

If you choose to judge me based on this mindset, so be it. Step into  body on a high pain day(well, week)  and talk to me afterward.  I’m doing what needs to be done while I find the optimal balance.

Does it mean veg-friendly instead of certified vegan supplements?   If the veg-friendly products work best, yes.  Does it mean dealing with meds that have no vegan alternative?   Yes, unfortunately.   Does it make me sad?  Yes.

I need to keep it together while on the journey.   On days like today, that means healing by any means necessary.

Eating for real

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Let’s be real for a minute. We know it’s better to eat at the table so you can put your focus squarely on your meal, but that isn’t always how things go. We eat at our desks, in the car, and while watching tv.  While protein shakes and smoothies are a great option for mobile meals, those don’t always do the trick.  My question is this:  what kinds of things do you reach for when you need something more but don’t always have both hands available?

When I need to eat at my desk, easy-to-eat fruit and nuts is one of my favorite combos.  Apple slices or strawberries with a serving of mixed nuts on the side makes me happy.

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Give me a Honeycrisp, Jonagold, Ambrosia, or Granny Smith and I’m a happy woman. 

When fruit isn’t what I’m feeling at that  moment, muffins make me smile.  Blueberry, oatmeal, apple spice, pumpkin or sweet potato muffins are blissful one-handed goodies that don’t always leave a mess on my clothes or keyboard.

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These Blueberry Yogurt muffins from Happy Herbivore Light & Lean and delicious, guilt-free, and quick.  Happy Herbivore photo.

You can never go wrong with a good old fashioned sandwich.  I make sure it’s not made with messy fillings so I don’t have to worry as much about a gloopy keyboard or stains on my tops.

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Nothing like a sammy full of holiday leftovers.

What are you favorite meals or snacks when you eat on the go or in the office?

Semi-wordless Wednesday: Flexible Dieting for Vegans

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flex dieting

Get this e-book! I followed the directions, calculated my macros, ate with them in mind, and lost 7 pounds in one week. Thank you, Dani Taylor!

Get your copy for $24.99 from Vegan Proteins.   While you’re there, pick up some other goodies, too.

Semi-wordless Wednesday: Books

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You know I have a cookbook problem.

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A few of my favorites, including books from authors I have a girl crush on. HInt – all of them.

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I reviewed this book and still pull ideas and recipes from it from time to time.

ice cream sandwiches

Don’t think any commentary is necessary.

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Because your friendly neighborhood Sherrie does not fear the green,

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Meal planning was in full effect here.

 

Raw or cooked, plant-based comfort food rules!

Raw or cooked, plant-based comfort food rules! Noms!

A classic.

A classic.

One of my go-to's for healthy vegan eats.

One of my go-to’s for healthy vegan eats.

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I’m digging the recipes here. They help me stick to my eating plan.

 

 

 

 

 

 

 

 

 

It doesn’t matter if the books are from the library or part of my personal collection.  I have one within reach daily.

By the way, if you’re in or near Charleston, SC, you can meet Happy Herbivore herself, Lindsay Nixon at the College of Charleston on Thursday!  I missed her back in 2012, but will be there this time.  Hope you can make it, too!

Make your own non-dairy milk

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Note: I received the Victoos Nut Milk Bag free of charge in exchange for my honest review. Anything I say is not influenced by the product. My views are my own and I will not recommend anything I don’t believe in.

I used to just kind of like milk. I had it over cereal and used it in recipes, but as far as drinking it straight, I wasn’t a fan. I found out later in life that milk did not like me. At all. It smiled in my face and kicked me in the back. Hard. Milk gave me gas, made me bloated, and gave me headaches. Any milk or milk product had the safe effect. As much as I loved my yogurt, cheese, and ice cream, dairy had to go. While that made me a little sad, it sent me on a mission to find delicious non-dairy alternatives that like me as much as I like them.

Non-dairy milk was first on my list. While I can find soy, nut, rice, hemp, flax, and coconut milks on store shelves, my budget does not always appreciate the hit when they’re not on sale or when I go on a baking binge. Learning to make my own was not difficult at all. For quick soymilk or cream, I add water and to a package of silken tofu and whip it until I get the consistency I want. Sometimes I want to mix it up. When I want nut, seed, or grain-based milk, I blend the item with water and go. while I get a smooth consistency, the milk usually isn’t as smooth as a store-bought product. This is where a nut milk bag comes in.

The Victoos Nut Milk Bag is a lightweight nylon bag designed for straining.  Just blend your nut, seed, or grain milk, pour into the bag, and strain.  Squeezing the bag will strain out all of the liquid and leave pulp I use in smoothies, oats, or in baking.  I haven’t tried drying the pulp out to use as flour yet, but that’s on the list of things to try later.

Cleaning the bag is a breeze.  I give it a good rinse if I need it again right away and toss it in the wash with kitchen towels if I don’t.  By the way, a nut bag is excellent for people who want to juice but don’t have a juicer.  Just blend the juice ingredients and strain through the bag.  If you want a Victoos Nut Milk Bag, snag one on Amazon while it’s a great price – just $8.95.

What non-dairy milk will I make next?  I’m thinking a coconut-flax milk might be lovely.  Why that blend?  Because I’m obsessed with making tofu mousse and yogurt and saving my silken tofu for those uses.

This goodie is inspired by an older recipe from Happy Herbivore.  I added blueberries to the ‘yogurt’ recipe to snack on as-is or on top of fruit salad for breakfast.  Want some?

Which non-dairy goodies are your favorites?

Flare week two

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Your friendly neighborhood Sherrie isn’t feeling very friendly.   The frustration,  anger, sadness, and grump are strong in this one.

Frustration stems from an inability to control pain when it’s in an uncontrollable state.  My daily routine, relaxation,  and even meds only aggravate the pain sensors and make me stabby.

Anger comes from the same place as frustration,  but is magnified by the limited mobility, lack of meaningful exercise,  and fear of the flare continuing past week two.

Cue the sadness.  Once fear comes around,  the tears are sure to follow.  I’m only 46.  If this is what 46 feels like, what will 56 bring?   If I need assistance to stand now, I might need more assistance later.  And what if the degeneration speed increases with time?  How am I supposed to train when I can barely stand?  

Yes, it gets that bad sometimes.  It’s hard to tell when people see me smiling and pushing through.

Once anger passes, the general grump sets in.  Why are people calling me?  Why do I need to cook?  These dogs need to feed themselves.   Bah, humbug.

The longer the flare, the longer this cycle lasts.  I know flares are temporary,  but while living through one, logical thinking flies out the window.  And laughs at me.

Why do I share?  Because it helps keep me sane.  And to let anyone reading this know that the feelings are real and you’re not crazy.  Or alone.  Chronic conditions can do a number on your body, mind, and spirit.

If you need me, give me an hour or so.  I’m riding out the flare from my bedside workstation.   Thank you, flexible scheduling!

Peace.