WHAT I EAT IN A DAY, AS A PALEO-VEGAN

WHAT I EAT IN A DAY, AS A PALEO-VEGAN

My journey from eating disorder, to high-carb-low-fat, to paleo vegan below unfolds for you below:

At the time, I truly believed that my new diet was the way to recover from years of under-eating, in a healthy way. In hindsight, any diet that celebrates table sugar and eating pounds of fruit probably isn't a smart idea. In November 2017, I tested positive for hormonal imbalances, had extreme fatigue, and developed Perioral Dermatitis on my face. Obviously, something wasn't working.

     Instead of trying to tackle my diet on my own again, I decided to seek the help of an Institute of Functional Medicine Certified Herbalist and Nutritionist. With their guidance, I have been eating a plant-based Paleo type diet, that avoids excess sugars and increases my daily fat intake. (phew!) It appears that high-carb, low-fat vegan was actually making me sick, and the key for me is balance! I truly hope that this new diet helps me achieve sustainable health, and is also sustainable for the planet. Only time will tell.

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MAKE THIS EASY, PLANT-BASED PIE FOR YOUR HOLIDAY AT HOME

MAKE THIS EASY, PLANT-BASED PIE FOR YOUR HOLIDAY AT HOME

This pie is sure to please everyone who has a sweet tooth... and watch out, because it will disappear fast! It's so good that it may even convert your non-vegan family members... or at least encourage them that plant-based doesn't mean boring.

     Made with chocolate and hazelnuts, it fits just as well with warm holiday dishes as it does with a pile of raw greens and fruits. Thankfully it's a pretty straightforward one to whip up and you probably have the majority of the ingredients hanging out in your pantry already. Even in a blizzard, a skip down to the bodega or corner store for hazelnuts is not out of the question. These measurements can be changed to fit your dietary needs and tastebuds also, so feel free to adjust as you see fit. Bon Appétit!

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FALL IN LOVE WITH THE SUPER FOODS OF FALL (PART II)

Ginger

Fresh Ginger_Model4greenliving

     Known to aid in digestion, relieve symptoms of nausea, treat severe menstrual pain, and reduce inflammation, ginger is an amazing food to incorporate in your diet year round.

     Ginger contains both phenols and gingerols. The phenolic compounds in ginger help relieve irritation in the stomach and intestines, and aid in digestion by stimulating saliva and bile production. Chewing raw ginger or drinking ginger tea helps treat nausea naturally, and is commonly used by pregnant women experiencing morning sickness. Gingerols, naturally occurring oils in ginger, are potent anti-inflammatories, and fresh ginger has been used for centuries to reduce inflammation. Recent studies have shown that ginger may help treat more serious inflammatory conditions such as Cancer, although further research is necessary. For women experiencing severe pain with menstruation, ground ginger taken in the form of capsules has been shown reduce the pain's severity.

     Ginger root is typically harvested in then fall and winter months. Freshly cut ginger is a perfect addition to tea, and as temperatures begin to drop hot beverages are more and more appealing.  Lemon-ginger Green Tea is one of my favorite nutrition-packed beverages for fall, and can help boost our immune systems for the "cold and flu season" ahead. 

Kale

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     Kale is one of my favorite dark, leafy greens. Commonly harvested in the fall, it provides a wide variety of antioxidants, vitamins, and minerals. Incorporating kale into your diet can aid in digestion, improve issues associated with diabetes, help protect again bone fractures, and maintain healthy skin and hair. 

     The high amount of fiber in kale ( g per serving), along with its high water content, helps promote digestive health and prevent constipation. High fiber diets have been proven to reduce blood-glucose levels, and may even improve the lives of Type 2 diabetics by stabilizing blood sugar, insulin, and lipid levels. Kale also contains the antioxidant alpha-lipoic acid, which has been found to lower glucose levels while also increasing insulin sensitivity. The high amount of vitamin K found in kale (550 micrograms: 680% of our daily requirements) improves calcium absorption and strengthens bone matrix proteins, helping protect against bone fractures. Our skin and hair benefit from eating kale as well. Collagen levels are maintained best when vitamin C is readily available from sources such as kale. Having adequate collagen helps skin stay supple and hair remain strong. Skin also benefits from kale, because it contains high amounts of vitamin A and iron. 

    Eaten cooked (in soups, stews, or stir-fry) or raw (in salads or as a taco-topper), kale incorporated into your diet can benefit health year-round.

Mushrooms

Fresh Mushrooms_Model4greenliving

     Mushrooms aren’t plants so they don’t contain the phytonutrients (nutrients specific to plants such as beta-carotene) associated with my other “Superfoods of Fall”. They do however provide immense nutritional value from the vitamins, minerals, and other micronutrients they contain.

     Mushrooms have a higher level of antioxidants than many plants, including green peppers and zucchinis, due to their high levels of polyphenols.  One powerful micronutrient found in high concentrations in mushrooms is the antioxidant ergothioneine. Cooking actually releases this powerful nutrient from the mushroom cells, and increases its anti-inflammatory effects. Mushrooms are a common part of homeopathic medicine and have been used in natural remedies for centuries. Certain compounds in mushrooms are now being studied scientifically by researchers to determine their anti-inflammatory effects. A few of the bioactive compounds discovered include polysaccharides, phenolic compounds, steroids, and lectins. 

     Along with the antioxidants listen above, mushrooms are also a good source of B vitamins (niacin, pantothenic acid, and riboflavin) and contain the minerals iron, and selenium. Mushrooms contain no fat, are low in carbohydrates, and high in fiber. They are a definite “superfood” to include in your diet this Fall.

Rutabagas

Fresh Rutabagas_Model4greenliving

     Rutabaga, first discovered growing wild in Sweden, are cruciferous vegetables related to broccoli, cabbage and kale. They are a root vegetable harvested in the fall and have a similartaste to turnips. They are a great source of potassium and phosphorus, vitamin C and iron, and also the cancer-fighting substance glucosinolate. Rutabaga is wonderful cooked and served warm like mashed potatoes, cooked in soups and stews, or eaten raw as a salad topper to add a bit of crunch.

     Potassium found in rutabaga (8% RDA in one cooked-cup) aids in protein and carbohydrate metabolism, and helps maintain proper fluid balance in the body. Rutabaga also contain 10% of your daily recommendation for phosphorous. Phosphorus aids in the metabolism and synthesis of proteins, and is an important mineral to maintain strong bones. Proper neurotransmitter function and collagen production both require adequate levels of vitamin C. 20-30% of your daily vitamin C requirements can come from eating just one serving of this “super food”. The vitamin C in rutabaga also allows for greater absorption of iron. One rutabaga contains about 5% of your daily needs. 

     Rutabaga has proven beneficial in protecting against cancer-causing carcinogens, and even aids in the reduction of colon and prostate cancers. Cruciferous vegetables, such as rutabagas, are excellent sources of sulfur-containing substances called glucosinolates. These compounds are responsible for the bitter taste and pungent aroma of cruciferous vegetables. According to the Linus Pauling Institute, glucosinolates may help eliminate carcinogens before they can damage DNA or alter certain cell-signaling pathways. In turn, normal cells aren't transformed into cancerous cells.

     Mild and sweet, rutabaga is a great comfort food for fall.

 
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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.

WHAT IS THE MACROBIOTIC DIET?

HISTORY OF MACROBIOTIC:

      The Macrobiotic diet goes all the way back to the late 16th century. It was first mentioned in Christoph Wilhelm Hufeland's book The Art of Prolonging Human Life (1797).  It was  expanded in the late 19th century by doctor Sagen Ishizuka. He conducted clinical trials on thousands of Japanese patients and eventually used these overwhelmingly successsful results to help found his association, "Shokuyo" in 1907.

BASIC PRINCIPLES:

      "Japanese macrobiotics emphasizes locally grown whole grain cereals, legumes, vegetables, seaweed, fermented soy and other vegetables, as well as fruits." It is based on the idea of yin and yang. Certain foods are considered more Yin: "expansive, light and cold", and others are considered more Yang: "compact, dense, heavy, and hot" (wikipedia).
 
yin and yang quinoa_macrobiotic
 
 

     The Macrobiotic diet seeks to maintain optimum balance in the body by combining the foods we eat so that there is an equal amount of yin and yang in every meal. It also recognizes that the body needs different types of foods at different times of the year. This is why there is a high emphasis on eating seasonally and locally.

 

THE GUIDELINES TO MACROBIOTIC:

 

PRINCIPLE FOODS

-Whole Grians 30%

-Vegetables 35%

-Beans and Tempeh 10% 

Secondary foods:

-Fruits 10%

-Oils, Nuts, and Seeds 10%

Other foods/beverages:

(herbal teas, vegetable juices, and lots of water, Fermented foods (kim chee, sauerkraut, pickles, miso, etc) and Seaweed) 5%

YIN/YANG and BALANCED FOODS Chart:

*Aim to eat as close to the middle of the chart shown above as possible  (under Mininal Yang and Minimal Ying columns).

FOOD TO AVOID:

     -Dairy (milk, cheese, cream, ghee, whey, yogurt, and ice cream) -   Animal proteins (meat, eggs, gelatin) -White/ brown sugar, maple syrup, corn syrup, and other refined sweeteners -Processed fruit juices from concentrate -Refined oils -Alcohol -White Rice -White Flour -Artificial Chemicals, preservatives, and dyes.

 

SEASONAL MEAL EXAMPLES:

Winter Meal

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VEGAN BROWN RICE RISOTTO WITH STEAMED ASPARAGUS

Summer Meal

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RAW VEGAN SPINACH SALAD WITH ALFALFA SPROUTS, CUCUMBER, CARROT, AND TOMATO

THE TAKEAWAY

     Choose most of your food based up the "Slight Yang" and "Slight Yin" columns (80%). The other colums "Moderate Yang" and "Moderate Yin" should compromise the rest of your diet (20%).

     As a vegan I choose to abstain from the foods in the "Extreme Yang" or "Very Yang" Column as well as the cheese, cream, yogurt, and butter from the "Very Yin" column.The only thing from the "Extreme Yin" column that have chosen to include in my diet is caffeine.

     Thank you for reading,

 

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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.

GLUTEN FREE, VEGAN, MATCHA CHIA ENERGY BARS

Gluten Free, Vegan, Matcha Chia Energy Bars

Ingredients:

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1 cup oats, divided
1/4 cup flax seeds
2 tsp matcha
1 tsp maca
1/8 tsp cardamom
1/2 tsp cinnamon
1/4 tsp ginger
pinch of cloves, black pepper, nutmeg
1/8 tsp sea salt
1/4 cup buckwheat
1/4 cup chia seeds
1/2 cup shredded coconut
3/4 cup water
1 cup dates, pitted, packed
1/2 tsp vanilla
1 banana, sliced (for topping)

Instructions:

In blender, blend 1/2 cup oats, flax seeds, matcha, spices, and salt until fine & smooth
In a separate bowl, combine buckwheat, chia seeds and shredded coconut, then add the spiced oat flour mixture. 
Blend water, dates, and vanilla until smooth & creamy
Add the liquid mixture to the dry, mix well, and spread into a 9 inch square pan
Lay out banana slices on top, and sprinkle with more coconut flakes
Bake at 350 F for 25-27 mins  
Allow it to cool before cutting

*Extra topping: blend 1/2 cup dates with 3/4 cup water (+1/4 cup if you prefer less thick), 1/2 tsp vanilla, and a dash of salt to make a salted caramel sauce, and drizzle on top before serving!

Bon Appetite!

A huge thanks to XOWilhelmina.com and Julia at the Little Choc Apothecary for this feature. Check them out for more information about both!

HAVE A VEGAN, NO-TURKEY THANKSGIVING

Thanksgiving doesn't have to include a turkey, or any other animal products at all! This year, why not try an all-vegan feast?!

     With more and more people recognizing the impact that the animal-agriculture industry has on our environment, a major food movement is occurring. Whole food, plant based diets are no longer a thing for the fringes, and there is a real need for delicious, cruelty-free alternatives.

     Last year my family and I had Roasted Brussel Sprouts in Garlic, Spicy Southern Style Collard Greens, an Asian Pear Kale salad with a homemade Maple Dijon Vinaigrette, and warm Quinoa with a Mushroom Gravy. Stuffed Butternut Squash was the main course, and MMM MM was it delish! 

     This Thanksgiving I invite you to try an all vegan feast like me!

Click the photo above to get the recipe for this amazing vegan-holiday meal idea! 

 
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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.

A FAT FLUSH WATER RECIPE FOR SUMMER

   Looking for the perfect compliment to your workout routine? Try this recipe for fat flush water!

 

Looking for the perfect compliment to your workout routine? Try this recipe for fat flush water!

      Your body needs enough water everyday to keep hydrated and cleanse itself of unwanted materials. Fat deposits that form on the body can be tough to break down and eliminate, but proper nutrition and exercise can help greatly with this.


     Fat is broken down when the body uses its fat deposits to produce energy. Oftentimes products are leftover from the chemical breakdown of this fat. If the byproducts are not used by the body as energy, they are then considered waste products that need to be removed. 
This is where the role of water comes in.

The Role Of Water
 

     Water is the vehicle used to remove these waste products from the body. The leftover materials from the fat breakdown are then filtered out of your organs by the water that you drink. The water carries the waste to your bladder where it is then expelled from your body through your urine.

How It Works

    Tangerine increases your sensitivity to insulin, stabilizes blood sugar, and increase your fat burning capabilities during exercise. Also high in Vitamin C, grapefruit increases your metabolic energy, burns fat, and increases energy. Cucumber helps you feel more full. Cucumber also reduces bloating and water retention as it is a natural diuretic.! Mint and Spearmint leaves aid in digestion and help the body eliminate fats naturally through the digestive process.

Fat Flush Water Recipe

2 Liters (64 oz.) Purified Water

1 Tangerine, sectioned

1/2 Grapefruit, sliced

1 Cucumber, sliced

4 Peppermint or Spearmint Leaves

Ice, (made from purified water) optional

Mix in a pitcher before bed and drink throughout the entire next day. Please consider using organic produce for this, if it is unavailable to you, thoroughly wash the produce before adding it to the water.

     Please be advised that you still need to exercise for your body to break down the fat. Once it is broken down through exercise,   fat can then be eliminated by the body faster and easier with the help of this water. Proper nutrition also plays a huge role as well.

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     I hope you enjoy the Fat Flush Water Recipe!                                                                                                                                              ...at the very least, this tasty recipe will give you some added nutrients and help you drink more water.

 
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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.

MY CHRISTMAS DINNER RECIPE INSPIRED BY MOOSEWOOD RESTAURANT

The Moosewood was one of the very first Vegetarian restaurants to open in New York in the 1970s, and this cookbook is a staple in any vegetarian, vegan, or omnivore's collection.

 
“In 1974, Mollie Katzen hand-wrote, illustrated, and locally published a spiral-bound notebook of recipes for vegetarian dishes inspired by those she and fellow cooks served at their small restaurant co-op in Ithaca, NY. Several iterations and millions of copies later, the Moosewood Cookbook has become one of the most influential and beloved cookbooks of all time–listed by the New York Times as one of the best- selling cookbooks in history, inducted into the James Beard Award Cookbook Hall of Fame, and coined a Cookbook Classic by the International Association of Culinary Professionals. The Moosewood Cookbook has inspired generations to cook simple, healthy, and seasonal food.”

— http://www.molliekatzen.com/books_moosewood_cookbook.php

For my main Christmas Dinner dish, I created their easy, vegan Ratatouille. I made it my own however, by using only squash as i am allergic to Eggplant. Click the photo below for Ingredients and directions!

                                                                        Enjoy!

 
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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.