On the Run: fitness made simple

Posts tagged diet

98 notes

USMLE Step 1 study month recipe #1: Vegan Lasagne 

Cooking goal accomplished. I made lasagne for the first time. This recipe uses homemade sauce, spinach, and tofu.  This is the recipe I used: http://allrecipes.com/recipe/vegan-lasagna-i/ (I doubled the recipe)

But this one might be even better because it uses more vegetables (eggplant)! http://www.chow.com/recipes/29439-vegan-lasagna

My boyfriend and I made this during our day off. It was so much fun even when neither of us has ever made lasagne. We had no idea how soft the noodles had to be prior to baking. Anyhow, it was really delicious, healthy, and filling! So much Vitamin C from the tomatoes and protein from the tofu. I couldn’t find any whole wheat noodles…but let me know if you know of any! 

Talk to you soon,

Geraldine

Filed under recipe vegan healthy healthy eating usmle step 1 medical school medblr dinner vegetarian Tofu fitness diet food

133 notes

Above would be my weight as of this morning…and my ugly bathroom floor, and my progressively right-leaning right big toe due to a running-induced bunion.  
Lost 3 lbs since Jan 1st, 2014! ~107 lbs has been my lowest stable weight since Jan 2012. At this rate, I probably won’t be at my goal weight (105 lb) by April 5th when I’m going to Hawaii (and wearing these bikinis from H&M (1) (2))…but still I’m really happy to see progress! The “last 5 lbs” are notoriously hard to lose and to keep off. They always seem to inch back on.  However, I’ve been able to lose weight slowly, but more importantly, not gain weight while NOT CALORIE COUNTING (EFFTHATSH*T just can’t live my life tracking everything yo). The following changes really help:
NO carbohydrates as snacks. I eat cocoa-powdered almonds, nut bars (with less than 5g of sugar), or dark chocolate for snacks. Okay, okay, I’ll eat fruit too (oranges, apples, bananas), but absolutely no crackers, chips, bread, granola, luna bars/lara bars/etc, or any other grain/flour type of snack. 
Rest Day: Okay, I know I was a strong proponent of ACTIVE rest days…but I’m a convert. Having a day when there’s no planned exercise is really relaxing and keeps you motivated to work out hard on all other days. You don’t have to be sedentary on days you don’t do a formal work-out. You can work on stretching, go shopping, or walk or bike somewhere instead of driving. Have an off day makes me less stressed (some exercise experts claim that it helps lower cortisol) so I don’t binge eat and can stick strongly to my diet plan. Don’t burn yourself out!. 
High-Intensity-Interval-Training: I’m using the running app, Gipis, which gives you a customized running plan. There’s 4 days of running, and 2-3 days are usually short, fast, workouts. These interval workouts tone your muscles, make you stronger, but don’t wear you out so you cave and overeat.
Redefine what you think is attractive: During lunch last week, my friend Cat said, “I used to be tiny, but whatever, I don’t find that attractive.” And she’s working out to be the best person inside and out that she wants to be. Just because someone else thinks a certain weight and size is attractive, doesn’t mean you have to either. Sometimes, when thoughts such as “Omgod she’s so skinny..” pop in my head, I just stop my train of thought and say, “Whatever, I don’t find that attractive. I think my own body and look is attractive and am working to reach my personal goals.”  
Honestly, by limiting my carbs to mealtimes, I can eat as much almond butter and dark chocolate as I want. I literally eat 4-6 tablespoons of peanut/almond butter every morning. 
Other notes: I’m up to 4 unassisted pull-ups in a row!
…and I’m studying for USMLE Step 1 (medical boards exam) with 3 weeks to go…and my scores still have a long way to go (even for non-ambitious standards). I’ll try and keep blogging on my study breaks =). 
Best!!
Geraldine 

Above would be my weight as of this morning…and my ugly bathroom floor, and my progressively right-leaning right big toe due to a running-induced bunion.  

Lost 3 lbs since Jan 1st, 2014! ~107 lbs has been my lowest stable weight since Jan 2012. At this rate, I probably won’t be at my goal weight (105 lb) by April 5th when I’m going to Hawaii (and wearing these bikinis from H&M (1) (2))…but still I’m really happy to see progress! The “last 5 lbs” are notoriously hard to lose and to keep off. They always seem to inch back on.  However, I’ve been able to lose weight slowly, but more importantly, not gain weight while NOT CALORIE COUNTING (EFFTHATSH*T just can’t live my life tracking everything yo). The following changes really help:

  1. NO carbohydrates as snacks. I eat cocoa-powdered almonds, nut bars (with less than 5g of sugar), or dark chocolate for snacks. Okay, okay, I’ll eat fruit too (oranges, apples, bananas), but absolutely no crackers, chips, bread, granola, luna bars/lara bars/etc, or any other grain/flour type of snack. 
  2. Rest Day: Okay, I know I was a strong proponent of ACTIVE rest days…but I’m a convert. Having a day when there’s no planned exercise is really relaxing and keeps you motivated to work out hard on all other days. You don’t have to be sedentary on days you don’t do a formal work-out. You can work on stretching, go shopping, or walk or bike somewhere instead of driving. Have an off day makes me less stressed (some exercise experts claim that it helps lower cortisol) so I don’t binge eat and can stick strongly to my diet plan. Don’t burn yourself out!. 
  3. High-Intensity-Interval-Training: I’m using the running app, Gipis, which gives you a customized running plan. There’s 4 days of running, and 2-3 days are usually short, fast, workouts. These interval workouts tone your muscles, make you stronger, but don’t wear you out so you cave and overeat.
  4. Redefine what you think is attractive: During lunch last week, my friend Cat said, “I used to be tiny, but whatever, I don’t find that attractive.” And she’s working out to be the best person inside and out that she wants to be. Just because someone else thinks a certain weight and size is attractive, doesn’t mean you have to either. Sometimes, when thoughts such as “Omgod she’s so skinny..” pop in my head, I just stop my train of thought and say, “Whatever, I don’t find that attractive. I think my own body and look is attractive and am working to reach my personal goals.”  

Honestly, by limiting my carbs to mealtimes, I can eat as much almond butter and dark chocolate as I want. I literally eat 4-6 tablespoons of peanut/almond butter every morning. 

Other notes: I’m up to 4 unassisted pull-ups in a row!

…and I’m studying for USMLE Step 1 (medical boards exam) with 3 weeks to go…and my scores still have a long way to go (even for non-ambitious standards). I’ll try and keep blogging on my study breaks =). 

Best!!

Geraldine 

Filed under health diet weight loss exercise healthy tips h&m Gipis nofunnytagsarecomingtomind

44 notes

Thanksgiving Week Workout!!

DONE:  

  • Monday: Elliptical (45 minutes), strength (back, abs)
  • Tuesday: 5 miles, strength (biceps, triceps, pull-ups), massage! 
  • Wednesday: Bikram yoga (75 minutes) 

TO DO: 

  • Thursday: 45 minute tempo run, strength (squats, back, abs)
  • Friday: 3 mile run, strength (NBD)
  • Saturday: warm-up, 5 mile pace run 
  • Sunday: 12 miles 

Try and do something active each day, you’ll feel really proud, have more energy to mingle with your friends and family, and do something great for your body. Let’s keep each other motivated through the holidays. No extra holiday weight for us!  

Filed under weeklyworkout fitness thanksgiving health exercise motivation diet lifestyle active lifestyle

59 notes

Roasted Brussels Sprouts and Parsnips 
If you don’t have enough time to make a crazy Thanksgiving dish, roast up some vegetables! We had a roommate dinner a couple weeks ago and this is what I made. It was the first time all 5 of us did something together/were in the same place at the same time since I joined in July. Other dishes included eggplant casserole, potato casserole, asparagus, and pumpkin pie from FRESH pumpkin. This was also the first time 3 of my roommates had parsnips!  Introducing people to healthy new foods brings me such great joy…hence my blog.
NEED: 
1 lb brussels sprouts 
2-3 parsnips 
2 tablespoons olive oil 
dried herbs or spices (I used 1/2 tablespoon rosemary, 1/2 tablespoon oregano, 1/2 tsp salt, and 1/4 tsp pepper) 
DO: 
Preheat heat oven to 400 degrees F
Wash vegetables and remove any dirty or yellow leaves on brussels sprouts. 
Chop parnsips into 2-3 inch pieces. 
Put all vegetables into a bowl and add olive oil and spices and toss until everything is coated evenly. 
Roast for 30-35 minutes. The brussels sprouts should be golden brown on the outside. (note: this photo is BEFORE cooking so sprouts are green). 
Quick facts:
1/2 of brussels sprouts is only 30 calories. 
Brussels sprouts, like broccoli and cabbage, have natural anti-cancer properties (phytochemical!) 
Brussels sprouts are high in fiber, vitamin C and protein (compared to most vegetables). 
Parsnips are high in fiber, vitamin B/folic acid. 
Parsnips have 55 calories per 1/2 cup. 
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-parsnips-ga.htm
http://home.howstuffworks.com/brussels-sprouts3.htm
Happy Thanksgiving!!
Geraldine
P.S. Ben and I are going to get Vietnamese food and see Catching fire tonight! Tomorrow we’re having a Thanksgiving feast with his friends, and Saturday, my family’s having a dinner!

Roasted Brussels Sprouts and Parsnips 

If you don’t have enough time to make a crazy Thanksgiving dish, roast up some vegetables! We had a roommate dinner a couple weeks ago and this is what I made. It was the first time all 5 of us did something together/were in the same place at the same time since I joined in July. Other dishes included eggplant casserole, potato casserole, asparagus, and pumpkin pie from FRESH pumpkin. This was also the first time 3 of my roommates had parsnips!  Introducing people to healthy new foods brings me such great joy…hence my blog.

NEED:

  1. 1 lb brussels sprouts
  2. 2-3 parsnips 
  3. 2 tablespoons olive oil 
  4. dried herbs or spices (I used 1/2 tablespoon rosemary, 1/2 tablespoon oregano, 1/2 tsp salt, and 1/4 tsp pepper) 

DO: 

  1. Preheat heat oven to 400 degrees F
  2. Wash vegetables and remove any dirty or yellow leaves on brussels sprouts. 
  3. Chop parnsips into 2-3 inch pieces. 
  4. Put all vegetables into a bowl and add olive oil and spices and toss until everything is coated evenly. 
  5. Roast for 30-35 minutes. The brussels sprouts should be golden brown on the outside. (note: this photo is BEFORE cooking so sprouts are green). 

Quick facts:

  • 1/2 of brussels sprouts is only 30 calories. 
  • Brussels sprouts, like broccoli and cabbage, have natural anti-cancer properties (phytochemical!) 
  • Brussels sprouts are high in fiber, vitamin C and protein (compared to most vegetables). 
  • Parsnips are high in fiber, vitamin B/folic acid. 
  • Parsnips have 55 calories per 1/2 cup. 

http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-parsnips-ga.htm

http://home.howstuffworks.com/brussels-sprouts3.htm

Happy Thanksgiving!!

Geraldine

P.S. Ben and I are going to get Vietnamese food and see Catching fire tonight! Tomorrow we’re having a Thanksgiving feast with his friends, and Saturday, my family’s having a dinner!

Filed under food recipe thanksgiving healthy vegan brussels sprouts friendsgiving fitness parsnips diet

18 notes

Anonymous asked: how did your family feel about you being vegan? do you ever splurge on special occasions for meat? Just wondering

Glad you asked!
My dad thinks it’s great because I eat more vegetables.
My brothers think it’s annoying because we can’t go eat Pho…
My mom is vegan 5-7 days a week (this has been her lifestyle all her life stemming from Buddhism). She is concerned that I’m not “feeding my brain” enough and believes I should at least eat fish sometimes.
My grandma is very concerned and even though she’s vegan/Buddhist vegetarian most days of the week, she believes I need to eat meat for “strength.” I ease her worries and just tell her that I eat meat and fish sometimes.

My extended family have cultural beliefs about meat and fish being nourishing and nutritious food. These ideas stem from growing up poor in Vietnam where good meat was a luxury and something to covet.

Honestly, I don’t tell my family members about my diet much. I know that when they tell me to eat certain things, it’s because they care about me which makes me less annoyed.

About splurging: The last time I ate animal flesh (I know that sounds weird…) was on Labor Day. It was my friend’s wedding and the preset menu had salmon and shrimp. I’ve only focused on a Vegan diet for 2 years now…and I’ve had meat/seafood a couple times. I estimate I eat a non-vegan treat once a week (i.e. Birthday cake, shared baked cookies in a meeting, free sandwich that has mayo on it)

Confession: I really want some shrimp dim sum right now. Even though it’s all ground up with fat…

Confession 2: I’m in lecture and blogging…

Filed under vegan diet personal ask

51 notes

Jamba Juice has new fresh-pressed juices! I’ve tried #4: beets, carrots, kale, apple, ginger which is the healthiest option. it has the most vegetables and the least sugar. I enjoyed the slightly sweet taste with a spicy tinge. The beets, carrots and apple balance out the bitter kale, and the ginger adds the kick! 
However, I’m still a devote fan of their fresh-squeezed orange-carrot juice which is cheaper and still a super healthy option.
Price: 12 ounce = 4.59, 16 ounce = 6.09! >.< 
P.S. Jamba juice employees love the apple ginger lemon. 
Have you tried any? What did you think?!

Jamba Juice has new fresh-pressed juices! I’ve tried #4: beets, carrots, kale, apple, ginger which is the healthiest option. it has the most vegetables and the least sugar. I enjoyed the slightly sweet taste with a spicy tinge. The beets, carrots and apple balance out the bitter kale, and the ginger adds the kick! 

However, I’m still a devote fan of their fresh-squeezed orange-carrot juice which is cheaper and still a super healthy option.

Price: 12 ounce = 4.59, 16 ounce = 6.09! >.< 

P.S. Jamba juice employees love the apple ginger lemon. 

Have you tried any? What did you think?!

Filed under food jamba juice smoothie vegan vegetarian diet healthy health

46 notes

Green Roots Pizza! 
Highlights: Vegan, veggie-filled, whole-wheat, delicate flavors, mix of fresh and baked goodness
Kai and I finally made a vegan pizza together! We&#8217;ve been wanting to make one for a couple months now and got to it once his oven was fixed and I had a free-ish weekend. We just thought of vegetables that sounded delicious and a base that  could work to hold the ingredients together. This is what we used: 
Ingredients
Whole wheat pizza dough 
2-3 beets 
1-2 parsnips 
1-2 avocados
3 vine-ripened tomatoes (pretty small ones) 
yellow onion
balsamic vinegar
olive oil
arugula
salt &amp; pepper 
Directions
Wash all vegetables. Cut the stems off of beets and parsnips. Slice half a yellow onion. 
Place parsnips in a microwave safe bowl. Add 1/4 cup of water. Microwave for 5 minutes.
Place beets in a microwave safe bowl. Add 1/4 cup of water. Microwave for 15 minutes. 
Meanwhile&#8230;stretch the pizza dough to cover a large baking pan.
Rub olive oil over the pizza dough. 
Sautee onions in olive oil and balsamic vinegar for 5-6 minutes.
Peel the skin off of parsnips and beets. Slice parsnips, beets, and tomatoes into thin pieces. 
Layer parsnips, beets, tomatoes, onions onto the pizza. Make sure to layer ingredients on top of each other. 
Season with salt and pepper. 
Bake pizza at your oven&#8217;s highest temperature (400+ F) for 20 minutes. 
Add arugula and avocados on top! 
Overall, I loved this pizza. It had such a good array of vegetables with flavors that did not overwhelm the subtle tastes of the beets, parsnips, avocado, and arugula. The onions added savory flavor. Also, the parsnips and olive oil made a good base to hold the ingredients to the dough. It kept the dough soft in the middle as well. This pizza is easy and fun to do with someone else! I was stretching the pizza dough (first time ever!) and Kai was working on the vegetables. Although he did question whether I make the process more efficient or if I should help out more&#8230;Anyhow! We&#8217;re think of ways to add plant-based protein to our pizza. Any ideas? Would garbanzo beans go well? We made a little date out of cooking dinner. We went to Whole Foods and I tried not to get too distracted by all the new food trends (like Kombucha and chia drinks!). Then, we worked on making the pizza. While waiting, he watched Star Trek while I was sketching his profile on my iPad. We ate together and I was just so satisfied with the healthy meal we made! Just wished we had more protein&#8230;
Try making a vegan pizza this weekend and tell me how it goes! 
Best,
Geraldine 
P.S. Vegan pizza sold at hipster bakeries like Arizmendi Bakery near my school, is so actually really unhealthy. They use refined white flour on the dough, bake the pizza until all the vegetables are wilted, and use a TON of oil. The slice literally drips of olive oil which is how they get it to taste good. You also won&#8217;t find a rich and colorful array of vegetables by eating out! 

Green Roots Pizza! 

Highlights: Vegan, veggie-filled, whole-wheat, delicate flavors, mix of fresh and baked goodness

Kai and I finally made a vegan pizza together! We’ve been wanting to make one for a couple months now and got to it once his oven was fixed and I had a free-ish weekend. We just thought of vegetables that sounded delicious and a base that  could work to hold the ingredients together. This is what we used: 

Ingredients

  • Whole wheat pizza dough 
  • 2-3 beets 
  • 1-2 parsnips 
  • 1-2 avocados
  • 3 vine-ripened tomatoes (pretty small ones) 
  • yellow onion
  • balsamic vinegar
  • olive oil
  • arugula
  • salt & pepper 

Directions

  1. Wash all vegetables. Cut the stems off of beets and parsnips. Slice half a yellow onion. 
  2. Place parsnips in a microwave safe bowl. Add 1/4 cup of water. Microwave for 5 minutes.
  3. Place beets in a microwave safe bowl. Add 1/4 cup of water. Microwave for 15 minutes. 
  4. Meanwhile…stretch the pizza dough to cover a large baking pan.
  5. Rub olive oil over the pizza dough. 
  6. Sautee onions in olive oil and balsamic vinegar for 5-6 minutes.
  7. Peel the skin off of parsnips and beets. Slice parsnips, beets, and tomatoes into thin pieces. 
  8. Layer parsnips, beets, tomatoes, onions onto the pizza. Make sure to layer ingredients on top of each other. 
  9. Season with salt and pepper. 
  10. Bake pizza at your oven’s highest temperature (400+ F) for 20 minutes. 
  11. Add arugula and avocados on top! 

Overall, I loved this pizza. It had such a good array of vegetables with flavors that did not overwhelm the subtle tastes of the beets, parsnips, avocado, and arugula. The onions added savory flavor. Also, the parsnips and olive oil made a good base to hold the ingredients to the dough. It kept the dough soft in the middle as well. This pizza is easy and fun to do with someone else! I was stretching the pizza dough (first time ever!) and Kai was working on the vegetables. Although he did question whether I make the process more efficient or if I should help out more…Anyhow! We’re think of ways to add plant-based protein to our pizza. Any ideas? Would garbanzo beans go well? We made a little date out of cooking dinner. We went to Whole Foods and I tried not to get too distracted by all the new food trends (like Kombucha and chia drinks!). Then, we worked on making the pizza. While waiting, he watched Star Trek while I was sketching his profile on my iPad. We ate together and I was just so satisfied with the healthy meal we made! Just wished we had more protein…

Try making a vegan pizza this weekend and tell me how it goes! 

Best,

Geraldine 

P.S. Vegan pizza sold at hipster bakeries like Arizmendi Bakery near my school, is so actually really unhealthy. They use refined white flour on the dough, bake the pizza until all the vegetables are wilted, and use a TON of oil. The slice literally drips of olive oil which is how they get it to taste good. You also won’t find a rich and colorful array of vegetables by eating out! 

Filed under Food Vegan Vegetarian eatclean healthy fitness diet recipe

131 notes

Butternut Squash Zosui Soup! 
-vegan, veggie-filled, healthy comfort food 
My weekly routine includes searching up recipes for butternut squash because diced and cubed organic butternut squash is too tempting to pass while grocery shopping. I admit, sometimes I buy a bunch and don&#8217;t end up cooking it. Also, after having Japanese hot pot the other weekend, I fell in love with Zosui soup! It&#8217;s the rice soup broth soup served at the end of your meal. 
Honestly, I should be studying, preparing for small group tomorrow, and reading papers for my summer research project&#8230;but this was SO GOOD I had to take a break to share =) Okay&#8230;so I&#8217;ve taken a 2 hour break so far to cook, clean, photograph, and blog (and listen to Les Miserables soundtrack which I&#8217;m not liking so far&#8230;). So when I&#8217;m studying at home, I&#8217;m sitting most of the time. I find that getting up and cooking for an hour is a great break which allows you to stand, move, get creative, and be productive! 
So what you have all been waiting for&#8230;the recipe! It&#8217;s adapted from http://www.vegetariantimes.com/recipe/butternut-squash-edamame-zosui-with-ginger-150-green-onion-relish/ but I changed some ingredients and used a deep pan instead of a pressure cooker! 
Ingredients (4-6 servings):
Zosui (soup part)  
2 tsp sesame oil
2 leeks (light green and white stem, thinly sliced) 
16 oz pkg. diced  butternut squash 
2 cups cooked brown rice 
1&#160;1/2 cup frozen shelled edamame
2 cups low-sodium vegetable broth
3 Tbs. Nori (seaweed &amp; sesame topping) 
3 Tbs. white miso 
Relish (topping) 
1 Tbs. grapeseed oil
3 Tbs. minced fresh ginger
6 green onions chopped
pepper to taste 
Directions
Heat sesame oil in deep pan or large pot over medium heat. 
Add the chopped leaks and cook until they are wilted (few minutes). 
Stir in the squash, rice, edamame, vegetable broth, Nori, and 2&#160;1/4 cups of water. 
Cook soup over medium heat until the butternut squash is soft and easily pierced with a fork (~25 minutes).
Remember to stir every now and then so the rice doesn&#8217;t stick! 
When the squash is almost done, stir in the 3 Tbs. of white miso.
The relish: Heat grapeseed oil in a pan, add green onions, add minced ginger, and cook over medium heat for 2 minutes. The green onions should be bright green still and not too wilted.
Serve each bowl of Zosui with 1 Tbs of relish! 
Tips: When buying diced butternut squash, look for a package with bright orange pieces. Oftentimes the pre-cut squash are not that ripe and lack flavor. Grapeseed oil is used because it can withstand high heat. If you don&#8217;t have it, use canola oil.
I can&#8217;t decide if I want this for dinner or breakfast this week&#8230;
Okay everyone, please enjoy this recipe and I hope you make it soon! 
xoxo- Geri 

Butternut Squash Zosui Soup! 

-vegan, veggie-filled, healthy comfort food 

My weekly routine includes searching up recipes for butternut squash because diced and cubed organic butternut squash is too tempting to pass while grocery shopping. I admit, sometimes I buy a bunch and don’t end up cooking it. Also, after having Japanese hot pot the other weekend, I fell in love with Zosui soup! It’s the rice soup broth soup served at the end of your meal. 

Honestly, I should be studying, preparing for small group tomorrow, and reading papers for my summer research project…but this was SO GOOD I had to take a break to share =) Okay…so I’ve taken a 2 hour break so far to cook, clean, photograph, and blog (and listen to Les Miserables soundtrack which I’m not liking so far…). So when I’m studying at home, I’m sitting most of the time. I find that getting up and cooking for an hour is a great break which allows you to stand, move, get creative, and be productive! 

So what you have all been waiting for…the recipe! It’s adapted from http://www.vegetariantimes.com/recipe/butternut-squash-edamame-zosui-with-ginger-150-green-onion-relish/ but I changed some ingredients and used a deep pan instead of a pressure cooker! 

Ingredients (4-6 servings):

Zosui (soup part)  

  • 2 tsp sesame oil
  • 2 leeks (light green and white stem, thinly sliced) 
  • 16 oz pkg. diced  butternut squash 
  • 2 cups cooked brown rice 
  • 1 1/2 cup frozen shelled edamame
  • 2 cups low-sodium vegetable broth
  • 3 Tbs. Nori (seaweed & sesame topping) 
  • 3 Tbs. white miso 

Relish (topping) 

  • 1 Tbs. grapeseed oil
  • 3 Tbs. minced fresh ginger
  • 6 green onions chopped
  • pepper to taste 

Directions

  1. Heat sesame oil in deep pan or large pot over medium heat. 
  2. Add the chopped leaks and cook until they are wilted (few minutes). 
  3. Stir in the squash, rice, edamame, vegetable broth, Nori, and 2 1/4 cups of water. 
  4. Cook soup over medium heat until the butternut squash is soft and easily pierced with a fork (~25 minutes).
  5. Remember to stir every now and then so the rice doesn’t stick! 
  6. When the squash is almost done, stir in the 3 Tbs. of white miso.
  7. The relish: Heat grapeseed oil in a pan, add green onions, add minced ginger, and cook over medium heat for 2 minutes. The green onions should be bright green still and not too wilted.
  8. Serve each bowl of Zosui with 1 Tbs of relish! 

Tips: When buying diced butternut squash, look for a package with bright orange pieces. Oftentimes the pre-cut squash are not that ripe and lack flavor. Grapeseed oil is used because it can withstand high heat. If you don’t have it, use canola oil.

I can’t decide if I want this for dinner or breakfast this week…

Okay everyone, please enjoy this recipe and I hope you make it soon! 

xoxo- Geri 

Filed under vegan vegetarian healthy diet japanese food recipe food porn eat clean fitness

78 notes

Lately, I&#8217;ve been keeping a food log on Paper, an iPad app. It&#8217;s fun because I can doodle, and I can just write out what I ate instead of type/search/find the closest substitute on an online tracker. Doodling is fun too because sometimes I draw out how I feel or make light of eating not-so-stellar that day. My calorie counts are guess-estimates from general knowledge of how many calories&#8230;and eyeballing how big my servings are. (If you&#8217;re looking to change your weight, I&#8217;d be more meticulous/scientific than this!) 
Made With Paper

Lately, I’ve been keeping a food log on Paper, an iPad app. It’s fun because I can doodle, and I can just write out what I ate instead of type/search/find the closest substitute on an online tracker. Doodling is fun too because sometimes I draw out how I feel or make light of eating not-so-stellar that day. My calorie counts are guess-estimates from general knowledge of how many calories…and eyeballing how big my servings are. (If you’re looking to change your weight, I’d be more meticulous/scientific than this!) 

Made With Paper

Filed under MadeWithPaper food noms vegan diet doodle illustration whatiatewednesday

15 notes

Anonymous asked: It's concerning to me that you feel like you need to run a marathon to justify eating a blueberry muffin.

Honestly, I rarely (almost never) eat an entire 400+ calorie muffin…but I like to make lower calorie versions of pumpkin and banana breads when I get a craving! Substituting applesauce for butter is AH-MAZING. Whoever came up with that is a genius. My favorite bread right now is a chocolate-cherry sourdough loaf from a local San Francisco bakery! It’s quite dense, so I try and only have a chunk for dessert and I don’t buy it every week. My goal right now is to not eat like I’m training for a marathon still…I’m always striving for moderation =) Sometimes you just need the real deal though you know?

Also, I wanted to share this message with you all in case anyone was thinking the same thing. I hope not! Don’t worry about me…I’m doing fine health-wise in med school! I’ll try and be more sensitive in my posts, but I tend to be kind of sarcastic and use exaggerations as humor.  

Filed under blogging fitness marathon running diet

52 notes

Update your Nike Training App! There&#8217;s new bonus workouts and rewards!
FINALLY, it&#8217;s about time they released some new workouts. This one features USA&#8217;s women&#8217;s soccer celebrity, Alex Morgan  (fyeahalexmorgan tumblr). It&#8217;s only 15 minutes, but it&#8217;s fast and intense! You&#8217;ll need a kettlebell (or dumbell), step, and medicine ball (optional). It&#8217;s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!).  My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class. 
The moves:
Kettlebell single leg clean and press: works you arms, legs, and balance
Quick feet on step: gets your heart rate up like your are sprinting 
2 shuffles into 10 split jumps: awesome combination that works your inner thighs and butt 
Burpee with 2 feet lateral hops over step: If you go at a pace that&#8217;s challenging, you&#8217;ll feel the burn in your quads when you jump onto the step. At this point, my muscles are fatigued.
Crunch with alternating kickdowns: always need an abdominal exercise to round out the workout! You&#8217;re fully extending your arms and legs so your core really needs to work. 
Repeat 2 more times! 
Take at look at what&#8217;s new on NTC and let me know what you think! I&#8217;d love to hear from you&#8230;miss my tumblr readers!
~Geraldine 

Update your Nike Training App! There’s new bonus workouts and rewards!

FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan  (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!).  My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class. 

The moves:

  1. Kettlebell single leg clean and press: works you arms, legs, and balance
  2. Quick feet on step: gets your heart rate up like your are sprinting 
  3. 2 shuffles into 10 split jumps: awesome combination that works your inner thighs and butt 
  4. Burpee with 2 feet lateral hops over step: If you go at a pace that’s challenging, you’ll feel the burn in your quads when you jump onto the step. At this point, my muscles are fatigued.
  5. Crunch with alternating kickdowns: always need an abdominal exercise to round out the workout! You’re fully extending your arms and legs so your core really needs to work. 
  6. Repeat 2 more times! 

Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!

~Geraldine 

Filed under NTC Nike alex morgan diet exercise fitness health workout fitspo

66 notes

Hi Everyone! 
Med School starts tomorrow and I&#8217;ve been planning how to eat healthy and efficiently. Here are some tips from me and Dr. Barbara Rolls&#8217;s The Ultimate Volumetrics Diet book (Facebook &amp; Amazon). For lunch salads, I buy mostly pre-cut and washed items to quickly throw together. For dinners, I use whole vegetables and prepare them quickly, mostly by boiling. I&#8217;m not a fan of frozen vegetables because mine always end up soggy&#8230;I also prepare big batches of grains and refrigerate them for the week. However, I did see some frozen cubed butternut squash and frozen cooked lentils that looked promising. I absolutely hate frozen zucchini&#8230;bleghhh soggy tasteless mess. 
What&#8217;s more important for you? Saving time or saving money? 
Hope everything is going well! I miss everyone =)
~Geraldine 

Hi Everyone! 

Med School starts tomorrow and I’ve been planning how to eat healthy and efficiently. Here are some tips from me and Dr. Barbara Rolls’s The Ultimate Volumetrics Diet book (Facebook & Amazon). For lunch salads, I buy mostly pre-cut and washed items to quickly throw together. For dinners, I use whole vegetables and prepare them quickly, mostly by boiling. I’m not a fan of frozen vegetables because mine always end up soggy…I also prepare big batches of grains and refrigerate them for the week. However, I did see some frozen cubed butternut squash and frozen cooked lentils that looked promising. I absolutely hate frozen zucchini…bleghhh soggy tasteless mess. 

What’s more important for you? Saving time or saving money? 

Hope everything is going well! I miss everyone =)

~Geraldine 

Filed under food chart diet healthy dietadvice volumetrics groceryhaul college

129 notes

Hi Everyone, 
These are my favorite sources of plant protein! As you can see, you can get a lot of protein from plants. Not only that, vegetable sources also provide fiber which animal protein sources do not.
This past month, I&#8217;ve been breaking out worse than usual, in different areas, and during different times of the month. Therefore, I&#8217;ve decided to cut out dairy, which has been shown in many reliable studies to positively correlate to acne. That means, no Greek yogurt and its powerful punch of 20g of protein per cup. I&#8217;ve relied more on vegetable protein, especially from these sources! For dinner today, I had brown rice, lentils, and spinach.
For some light reading on the relationship between acne and dairy see: 
Acne: Are Milk and Sugar the Causes?
For a more rigorous review: Diet and Acne
Hope this helps!
-Geraldine 
P.S. My skin&#8217;s clearing after 2 weeks. 

Hi Everyone, 

These are my favorite sources of plant protein! As you can see, you can get a lot of protein from plants. Not only that, vegetable sources also provide fiber which animal protein sources do not.

This past month, I’ve been breaking out worse than usual, in different areas, and during different times of the month. Therefore, I’ve decided to cut out dairy, which has been shown in many reliable studies to positively correlate to acne. That means, no Greek yogurt and its powerful punch of 20g of protein per cup. I’ve relied more on vegetable protein, especially from these sources! For dinner today, I had brown rice, lentils, and spinach.

For some light reading on the relationship between acne and dairy see: 

Acne: Are Milk and Sugar the Causes?

For a more rigorous review: Diet and Acne

Hope this helps!

-Geraldine 

P.S. My skin’s clearing after 2 weeks. 

Filed under chart diet food healthy plantbased diet vegan vegetarian dietadvice

58 notes

Friday Morning Grocery Haul! (Taken with Instagram)
Breakfast Staples:
Greek Yogurt 
Kashi Cereal (low sugar varieties) 
Almond milk 
Chopped Plums- I use these to make a healthier version of &#8220;Raisin Bran.&#8221; I mix it with plain, unsweetened wheat bran flakes. 
Fruits 
Bananas
Red and green grapes 
Greens 
Spinach
Mustard greens
Green beans 

Friday Morning Grocery Haul! (Taken with Instagram)

Breakfast Staples:

  • Greek Yogurt 
  • Kashi Cereal (low sugar varieties) 
  • Almond milk 
  • Chopped Plums- I use these to make a healthier version of “Raisin Bran.” I mix it with plain, unsweetened wheat bran flakes. 

Fruits 

  • Bananas
  • Red and green grapes 

Greens 

  • Spinach
  • Mustard greens
  • Green beans 

Filed under food healthy grocery haul fitness diet

11 notes

Anonymous asked: My fifteen-year old sister eats only 900-1000 calories a day. She gets an anxiety attack if she cannot exercise or when her fitness teacher at school is absent. She lost over 17 pounds in a month; at this point she probably lost even more weight. She exercises way more than her daily needs&I've been trying to get her to eat more for over 3 months, but she never listens.I’m afraid that she will end up in a hospital,with a very bad health problem. Any advice?

Hi there, it is very helpful that you noticed the warning signs of your sister’s progressing health issues. I’ve only ever approached one of my friends about her dieting problem and she responded openly (although I don’t think I changed her habits or ways of thinking…). I tried to do the following: 

  • Be tactful, gentle, but persistent: Try telling her that you’re worried about her health and how she’s putting herself under so much stress. Mention how you don’t want to see her get injured while working out and that it hurts you to see her in irritated moods. Emphasize how people can eat healthy, fresh foods, and be happy and confident. 
  • Do not bring up weight or eating habits: People, healthy or plagued by eating disorders, get annoyed when others criticize their diet. They think that people telling them otherwise have no idea what they are talking about. They may even mistake your concerns as jealousy for their weight loss and retaliate with sharp comments. You can just open a conversation about how she’s doing in general, what’s good or bad in her life, anything bothering her, etc. 
  • stay strong: Your sister may not listen, and she may even get mad at you. Try and understand that she may be feeling insecure about herself and is acting out upon it. People won’t acknowledge their mistakes readily and may need time to realize their problems. 
  • seek support: Ask your mom and dad for their advice, and what they think your sister needs. 
  • have fun: Please let this be a time when you and your sister can grow closer to one another instead of bringing about a great rift. Try and spend some quality time together this summer, take a day trip, go out at night, hiking, explore, do things that make you laugh together! 

Hope this helps and that your sister is getting better. I greatly apologize for taking ages to reply to this question. It’s just that everytime I started it, I never knew what to say. It’s a hard issue, and I personally know what it feels like on both ends of the story. 

How have you approached someone you suspect is in trouble? How have you responded to people who are worried about you? 

~xxox Geri 

Filed under ask diet health advice weight loss