One small thing that I am always excited to read in Glamour magazine is Calorie Math. I’m always so surprised at how things compare! One that has surprised me the most compared Meat Pizza and Veggie Pizza. This is how things compared :

You could eat this : 2 slices of regular-crust sausage pizza (from a large 14-inch pie). OR You could eat : 2 slices of thin-crust cheese pizza with veggies (from a large 14-inch pie), a side salad with 2 tablespoons low-fat balsamic dressing, 2 medium chocolate chip cookies and a light beer.

Which do you think is the better option? You might be surprised. Option 1, the sausage pizza, contains 700 calories and 29 grams fat. Option 2, the veggie pizza, contains 685 calories and 29 grams fat. The main lesson here is that you can have pizza and still eat healthy. The key is to choose a thin crust and healthier toppings on pizza.

While I don’t plan on having children anytime soon, I currently have three friends that are pregnant, one that just had a child, and one that is hoping to become pregnant within the next year. Oh yeah, my sister just had a baby as well. I think that the government is now pumping horomones into our air supply. While perusing one of my vegan cookbooks, Simply Vegan: Quick Vegetarian Meals by Debra Wasserman, I came across an entire section about how to have a healthy pregnancy while vegan. It seems like a lot of women use pregnancy as an excuse to eat whatever they want without much thought to the health aspect of things. Whatever goes into your body, goes into the body of your baby as well. Start feeding it right from the very start.

The amount of weight that a woman gains during pregnancy has a direct impact on the babies size and health at birth. On average, healthy weight gain is around 20 pounds. More for women who begin pregnancy underweight and less for those who begin overweight. A woman only needs about 300 extra calories per day during the second and third trimesters. That means a couple of extra snacks per day. The best idea is to make the most of these extra calories by sticking to organic fruits, vegetables, nuts, and soy products.

There are several vitamins and nutrients that women need more of when they are pregnant : protein, Calcium, Vitamin D, Iron, Vitamin B-12, and Folic Acid. While these can be taken in supplement form, it’s best to be getting these extra nutrients from your diet. Some great sources for these nutrients are as follows:

+ Protein : The average increase should be only 10 grams of protein a day. This can be accomplished by adding 2 cups of soy milk, 9 ounces of tofu or 3 ounces of tempeh to your daily diet. Trader Joe’s sells soy milk with extra protein added for relatively cheap. An 8 ounce serving of this soy milk contains 7 grams of protein, and the chocolate version is made with all natural sugars.

+ Calcium and Vitamin D : Calcium intakes of 1,000 milligrams for those over 18, or 1,300 milligrams for those under 18, can be easier to get than you might think. While there are soy milks out there with as much calcium in them as a glass of milk, about 33% of the recommended daily allowance, there are plenty of other ways to get your calcium. Calcium fortified orange juice is a great way. Also, any dark leafy vegetable, such as spinach, is a great source. Vitamin D helps your body absorb calcium. You can get it naturally from sunlight, and shouldn’t need to take a supplement unless you are rarely outdoors.

+ Iron : Many women, vegan or meat eating, experience an iron deficiency while pregnant. Supplements may be taken to increase iron levels. Whole grains, tofu, dark leafy greens, nuts, and beans can be eaten to increase iron levels.

+ Vitamin B-12 : B-12 is one of the few B Vitamins found in animal sources. It’s important for anyone who does not eat meat, or doesn’t eat much, to take a B-12 supplement. You can also find many foods, such as soy milks and nutritional yeast, that are fortified with B-12.

+ Folic Acid : Folic acid is needed early on in pregancy, even before the woman becomes pregnant, to help reduce certain birth defects. Many foods are enriched with folic acid, such as breads and pastas, but it can also be found in dark leafy greens, orange juice, and beans.

As you probably noticed, there were several re-occurring foods : fortified soy milk, dark leafy greens (spinach, kale, collard greens, broccoli), orange juice, and beans. The key thing to remember with pregnancy is that anything that goes into your body is going to your baby as well. It’s very important to take precautions from the start that you are doing what is best for both your health and the health of your child. By staying on track with your diet, it will encourage a healthy pregnancy and child.

One of my biggest health tips regarding diet is avoid artificial sweeteners. Now, before you all gasp in shock and horror at this, hear me out. We live in a society that has us believing that these substitutes are better for us than the real thing. They let us believe that we can have our cake and eat it too, so long as there isn’t real sugar in it that is. I grew up in a family that rarely bought products that contained artificial sweeteners and, as a result, I’ve never been truly comfortable eating these sugar substitutes. Why? Because they are chemicals. There’s nothing natural about them. Even though white sugar is processed and refined it still contains less chemicals than artificial sweeteners. Why, in the name of trying to be healthy, would I want to put even more chemicals into my body?

I’ve recently been reading the book Skinny Bitch by Rory Freedman and Kim Barnouin. In fact, I’ve found this book so interesting that I am on my second time through. Don’t let the reviews fool you, this is not a diet book. It’s a lifestyle book. One of the things that I was most impressed about was that it too discourages using sugar substitutes and talks about the dangers of them. Here are a few of the things that I have learned from this book.

+ Aspartame, the sweetener found in most sugar free products and used in Equal and NutraSweet, was denied approval by the FDA multiple times. It was first approved for use in soft drinks in 1983, even though the National Soft Drink Association asked the FDA to deny the approval until further testing was done. The man who approved it lost his job with the FDA that year after they found out he was accepting gifts and cash from companies, including the company who created aspartame. That company became his next employer. In fact, the majority of FDA employees involved in the approval of aspartame later worked for the company that created it. It took over a decade for aspartame to be approved by the FDA for other uses.

(more…)

While store bought vitamins are a great way to supplement your food intake, ideally we should be getting as much as we can from the foods that we ingest through out our day. Eating a well balanced diet effects so many aspects of our bodies and our health. Fruits and vegetables are the easiest foods for our bodies to break down. This means that we absorb more of their nutritional value. Eating a wide variety of fruits and vegetables will help ensure that you are getting the widest variety of vitamins and nutrients in your diet. Here’s a quick guide on where important vitamins and nutrients can be found in fruits and vegetables.

Vitamin A :Apricots, broccoli, carrots, peaches, dark leafy greens (kale, spinach, collard greens), sweet potatoes, and winter squash.

Vitamin B6 : Bananas, brown rice, peanuts, soy beans, walnuts, and whole wheat products.

Biotin : Almonds, peanut butter, soy flour, and nutritional yeast.

Vitamin C : Broccoli, brussels sprouts, citrus fruits, green peppers, melon, red peppers, dark leafy greens (kale, spinach, collard greens), strawberries, and tomatoes.

Calcium : Bok choy, broccoli, and dark leafy greens (kale, spinach, collard greens). It can also be found added to tofu, soy milk, soy cheese, and orange juice.

Iron : Beans, legumes and dark leafy greens (kale, spinach, collard greens).

As you can see, eating a variety of fruits and vegetables (or products made from them, such as tofu) can ensure that you are getting all of the nutrients that your body needs to stay healthy.

We all have busy days when taking the time to prepare a meal just seems like too much. Instead of opting for a pre-packaged and highly processed meal or reaching for a take out menu, there are many simple and tasty meals that can be prepared quickly. A lot of these come in handy as food items to bring on the go as well. Here are five of my favorites. They are the most diverse recipes that can added to in any way that you like.

1. Pasta with herbs, garlic, and extra virgin olive oil. Warm some Cold-Pressed Extra Virgin Olive Oil in a pan. Add some minced garlic, pepper, and herbs of your choice (fresh or dried). If you like, add some quick cooking vegetables such as broccoli, cherry tomatoes, and asparagus. You could also add some frozen pre-cooked shrimp, grilled chicken, or tofu for protein. Toss the warm Olive Oil mixture over the pasta. Sprinkle with cheese if desired.

2. Couscous with vegetables. Saute vegetables of your choice in Olive Oil. I usually do onion, garlic, mushrooms, and tomatoes. Add them to your cooked couscous before serving.

3. Quesadillas. Beyond the basic tortilla with cheese, these are really versatile foods. I saute chicken in fajita seasoning for flavor. I also saute onions, green peppers, or any other vegetable I have on hand that sounds tasty. Enclosed in a tortilla with soy cheese and with salsa on the side, it makes a very filling and easy meal.

4. Omlettes. Keep them simple, low fat and low calorie by skipping the processed meat and using minimal, if any, cheese. To cut cholesterol, use all egg whites or a mix of 2 egg whites and 1 egg with yolk. Fill with vegetables, a sprinkle of soy cheese, and serve with salsa.

5. Tofu with vegetables. Lightly coat diced tofu with flour. Pan fry with soy sauce (or flavorings of your choice), minced garlic, and assorted vegetables until tofu has browned and vegetables are done.

With the new year a lot of people seem to be thinking more about the environment and how they can cut back on their impact. Don’t worry! I’m not going to suggest that you sell your SUV’s in favor of hybrid cars (although, that would make a huge impact). Instead I am going to offer some easy and simple suggestions that everyone can do.

1. Switch to cloth. Cloth bags, cloth napkins, cloth dish towels, etc. I grew up using cloth for everything, and the idea of using paper napkins, plates and towels for uses beyond spills or picnics is totally bizarre to me. You can use them, wash them, and they are good to go. If you don’t want to spend the money on cloth napkins, pick up cheap bandanas or scarves at thirft stores. This is what I have done and it leaves you with all sorts of funky kitchen accessories.

2. Go with non-toxic cleaners. A lot of commonly bought store cleaners have toxic ingredients that aren’t needed to get the job done. Brands such as Seventh Generation and Method are available in all kinds of stores. Personally, I was raised using Seventh Generation products and have never tried any other commercially available non toxic cleaners. There’s are amazing, but Method is very affordable. Vinegar, baking soda, lemon juice, and tea tree oil are great alternatives to make your own cleaners, such as the ones described here.

3. Recycle everything. If it can be recycled, do it! Make sure to clean items before recycling since anything with food items left on them, such as jars, boxes, etc., will have to end up going in the landfill. The packaging is recyclable, not the food. If items can’t go in recycle bin, find new uses. Recycling doesn’t just mean taking care of your bottles and cans. It can be extended to all types of things. For example, I use old socks that have gotten holes in them to clean the tub instead of using a sponge or cloth.

4. Compost. Either in your yard or rent a compost bin from your local sanitation department. How much of what’s sitting in your trash can is food waste? All kinds of food waste can go into the compost. So can paper scraps, wood, and anything else that is natural. Though I’d strongly suggest not trying to compost meat or dairy products. It makes a great mix to add to your yard if you are planning on starting a garden in the spring.

5. Conserve energy. Turn off lights when you leave rooms, use energy efficient bulbs, and unplug items that aren’t in use. During the warmer months of the year, ditch the air conditioning (I’ve never lived in a place with it) by either leaving the windows open at night or opening them in the early morning. Make sure to close them by 9:00 or 10:00AM to keep the cool night air in your house longer. Insulate your windows! You can apply plastic over the outside or use thicker curtains.

6. Use less water. Take shorter showers, avoid baths when possible, and shave outside of the tub. Fill the sink with water, soak a washcloth, and rinse the razor in the sink. Re-use cooking water to water plants or as broth. If you just cooked some vegetables in water, use that same water for pasta or rice. This will add a little extra flavor and some extra nutrients. Turn off water when lathering up or brushing. If you have a lawn, water it as little as possible and do so early in the morning or at night when less will evaporate.

I already posted some Health and Beauty Resolutions for 2008, but I wanted to post one related to cooking as well. As you all know, I love to cook! You’ll often find me browsing cookbooks at home and in bookstores for new recipes to try. There are so many new things that I want to try and so many kitchen items I own that I have yet to use. So, I decided to change that. Here are my cooking resolutions for the new year.

1. Use my cheesecake pan and test out all these vegan cheesecake recipes that I have. My mom makes the best vegan cheesecake ever. I kid you not. I’ve had vegan cheesecake at patisseries that don’t even come close! I want to make the best vegan cheesecake too.

2. Find a place down here that sells Soy Feta and cook more dairy free Greek food! I grew up with Greek family and one of the things that I have always missed is the cooking. Especially since some of the family lived in Greece and just came out here for vacation. Dairy free spanikopita, here I come!

3. Bake cupcakes! Lots of them! Lots of flavors, tons of sprinkles and frosting. I really want to try to make ice cream cone cupcakes. Hopefully I’ll acquire a Hello Kitty apron to bake in as well.

4. Try a new recipe every week, then post the recipe, pictures of the dish, and a review here.

5. Learn how to be more creative with cooking on a budget! There are so many things that you can make besides the standards. I want to post these recipes here as well.