On the Run: fitness made simple

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Posts tagged vegan

70 notes

I’m on OB/GYN for the next 6 weeks and I get 4 of those weekends! Cannot believe I got 2.5 days off this weekend ^.^ The difference between a 1 day weekend and a 2 day weekend isn’t 2x better…it’s like 100x better. To celebrate, I made Banana Bread Pudding. This is the Vietnamese version of banana bread.

Ingredients: 5 ripe bananas, 1/2 can of coconut milk, 1/3 cup brown sugar, 3 tablespoons of coconut oil or butter, 8 slices of whole wheat bread (crusts removed).

Directions: Slice bananas lengthwise as thin as you can. Sprinkle sugar over banana slices. Heat coconut milk and 1/2 cup of brown sugar until all the sugar dissolves. Grease glass baking pan. Lay down one layer of banana. Then, dip the bread slices in the coconut milk/sugar mixture. Lay the bread slices over the banana layer. It does not have to be perfect. Lay more bananas on top and sprinkle yet again with sugar. Drizzle melted coconut oil/butter over everything. Heat oven up to 350 F or 180 C. Bake for 1 hr! Careful, the banana juices can boil, drip out onto the oven floor, and burn.

Filed under vegan banana bread banana bread pudding recipe dessert vegetarian sweets vietnamese food whatareweekends halfgone

167 notes

My class just finished our first rotation and we’re back together for a week of skill building and catching up with friends. I went to a pot-luck with a couple of my best friends and brought a huge tray of this winning kale salad. I approach potlucks by bringing something that I’d be happy eating all night. Therefore, I frequently choose salads or homemade vegan desserts. I fill up my plate with my own salad and just supplement with other items I want to try but not eat a ton of. 

Ingredients for 4-6 servings:
Salad and toppings: 1 bunch lacinato kale, 1/2 cup dried figs, 1/2 cup crushed almonds, 1/2 diced onion, 1/2 cup quinoa, tablespoon olive oil
Dressing: 1/4 cup orange juice, 1 juiced lime, 2 teaspoons maple syrup, 1/4 cup olive oil, black pepper 

Directions:
1) cook quinoa (rinse seeds, 1 cup water + 1/2 cup quinoa, bring to boil, then lower heat, cover) 
2) caramelize onions with tablespoon of olive oil in frying pan
3) remove stems and chop kale 
4) chop figs into bite sized pieces
5) combine kale, cooked quinoa, figs, almonds in a large bowl
6) Dressing: combine ingredients and whisk together, toss with kale.
modified from http://www.thekitchn.com/recipe-kale-quinoa-salad-with-citrus-dressing-healthy-lunch-recipes-from-the-kitchn-199341

This salad is great because the warm quinoa softens the crisp kale leaves. It can stand as meal by incorporating proteins, fat, and greens. We tripled this recipe and was eaten up! 

Best,
Geraldine 

P.S. feels good to be back on the blog =)

My class just finished our first rotation and we’re back together for a week of skill building and catching up with friends. I went to a pot-luck with a couple of my best friends and brought a huge tray of this winning kale salad. I approach potlucks by bringing something that I’d be happy eating all night. Therefore, I frequently choose salads or homemade vegan desserts. I fill up my plate with my own salad and just supplement with other items I want to try but not eat a ton of.

Ingredients for 4-6 servings:
Salad and toppings: 1 bunch lacinato kale, 1/2 cup dried figs, 1/2 cup crushed almonds, 1/2 diced onion, 1/2 cup quinoa, tablespoon olive oil
Dressing: 1/4 cup orange juice, 1 juiced lime, 2 teaspoons maple syrup, 1/4 cup olive oil, black pepper

Directions:
1) cook quinoa (rinse seeds, 1 cup water + 1/2 cup quinoa, bring to boil, then lower heat, cover)
2) caramelize onions with tablespoon of olive oil in frying pan
3) remove stems and chop kale
4) chop figs into bite sized pieces
5) combine kale, cooked quinoa, figs, almonds in a large bowl
6) Dressing: combine ingredients and whisk together, toss with kale.
modified from http://www.thekitchn.com/recipe-kale-quinoa-salad-with-citrus-dressing-healthy-lunch-recipes-from-the-kitchn-199341

This salad is great because the warm quinoa softens the crisp kale leaves. It can stand as meal by incorporating proteins, fat, and greens. We tripled this recipe and was eaten up!

Best,
Geraldine

P.S. feels good to be back on the blog =)

Filed under food vegan kale salad healthy diet recipe noleftovers

115 notes

Vegan Quiche with nothing weird!
Ingredients: 14 oz firm tofu, 1/2 cup asparagus, 2 cups spinach, 2 cups mushrooms, onions, olive oil, sesame oil (or tahini), curry powder, salt, pepper. Bought vegan pie crust.
Directions: Mash tofu and add to food processor or blender. Add spices and sesame oil to taste. Sauté veggies in olive oil and salt. Mix blended tofu and sautéed veggies together and pour in pie crust. Bake at 350 F for 50 minutes. Allow cooling before eating!
See here for more detailed recipe http://m.wholefoodsmarket.com/recipe/vegan-quiche
I’d rate this recipe 8/10 because it’s healthy, savory, filling, and doesn’t have too many carbs per serving.

-geraldine

Filed under vegan food recipe dinner healthy vegetarian quiche

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Roommate dinner! My roommates are so sweet and try and make vegan dishes when we get together! This month’s menu consisted of rainbow chard (made by me!), ziti, brown rice pilaf, and chocolate chip cookies. Recipes are below

Ziti: http://www.vegetariantimes.com/recipe/dairy-free-ziti-with-sun-dried-tomato-cream/

Cookies: http://www.dailyrebecca.com/2013/03/the-best-vegan-chocolate-chip-cookies/

Chard: http://www.epicurious.com/recipes/food/views/Sauteed-Swiss-Chard-with-Onions-240560

Brown rice pilaf: http://www.tasteofhome.com/recipes/vegetable-brown-rice (not the actual recipe b/c I don’t know which one my roommate used, but this one looks good)!

Happy cooking and eating =),

Geraldine

Filed under food recipe dinner homecooking vegan dinner party meal plan healthy fitness

85 notes

Peanut sauce stirfry: easy, delicious, vegan, and filling

Okay, it’s not perfect…it uses a lot of soy sauce and has lots of sodium.

1) Start off with mixed vegetables. Look how awesome! I got snap peas, broccoli, carrots, bell peppers, mushrooms, and even watercress!   

Actually…these are frozen vegetables from Costco. 

2) Then you boil your noodles! I used udon noodles, but my kayak instructor friend uses pasta noodles and says it’s tasty. 

3) THEN YOU MAKE THE PEANUT SAUCEEEEE. It’s so simple. All you need is peanut butter, garlic or garlic powder, soy sauce, and brown sugar. Go to this recipe for the amounts: http://allrecipes.com/recipe/frozen-vegetable-stir-fry/ 

Oh god that’s a crappy picture. 

4) Then you happily eat because you’ve successful made frozen vegetables less sad and unpalatable. 

Wow, another terrible picture. This is what happens when you take pictures in 2 seconds with your iphone, no flash, and while you’re walking. 

Filed under recipe food quick dinner vegan strifry vegetables vegetarian healthy fitness

107 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

41 notes

Went home for the weekend and my grandma made me dried persimmons! So yummy; they are nature’s gummy snacks and completely unprocessed. Oh and p.s I just got my eyebrows threaded for the first time!! I feel like a new woman.

Filed under food healthy vegan snacks spring

104 notes

Yellow Curry Recipe: Vegan, Delicious, and Filling
Ben and I just made a bunch last night for dinner and for the rest of this week’s lunches. It’s really easy to make, and instantly gratifying because it smells sooo good as you’re cooking. I adapted this recipe found on allrecipes.com. We also made some roasted cauliflower . This curry recipe is for 1 batch…we made two so we doubled everything I listed in the photo. 
Basic directions: 
Sautee onion, garlic, and ginger. 
Add the curry powder and bay leaves. 
Add vegetables, chickpeas, vegetable broth, and coconut oil. Bring to a gentle boil. 
Simmer for 10-12 minutes. Then add the soy sauce, lime juice, brown sugar, and tomato puree. 
Serve with naan or rice. It’s a pretty starchy curry, so don’t overdue the rice or naan. I ate about 1/2 cup of cooked rice and 1/2 a naan with a bowl of curry.
I’m so excited to have this for lunch today! Curry tastes better the next day after all the sauce soaks in. Yumm. 
Okay, time to start studying! Goal for the day: just do whatever makes me happy. If blogging right now makes me happy…I’m going to do it. If focusing on my studies, being away from disturbances, or taking a walk makes me happy…then I’m going to go for it. Here’s to a productive day, people! 
xoxo, Geraldine 

Yellow Curry Recipe: Vegan, Delicious, and Filling

Ben and I just made a bunch last night for dinner and for the rest of this week’s lunches. It’s really easy to make, and instantly gratifying because it smells sooo good as you’re cooking. I adapted this recipe found on allrecipes.com. We also made some roasted cauliflower . This curry recipe is for 1 batch…we made two so we doubled everything I listed in the photo. 

Basic directions: 

  1. Sautee onion, garlic, and ginger. 
  2. Add the curry powder and bay leaves. 
  3. Add vegetables, chickpeas, vegetable broth, and coconut oil. Bring to a gentle boil. 
  4. Simmer for 10-12 minutes. Then add the soy sauce, lime juice, brown sugar, and tomato puree. 
  5. Serve with naan or rice. It’s a pretty starchy curry, so don’t overdue the rice or naan. I ate about 1/2 cup of cooked rice and 1/2 a naan with a bowl of curry.

I’m so excited to have this for lunch today! Curry tastes better the next day after all the sauce soaks in. Yumm. 

Okay, time to start studying! Goal for the day: just do whatever makes me happy. If blogging right now makes me happy…I’m going to do it. If focusing on my studies, being away from disturbances, or taking a walk makes me happy…then I’m going to go for it. Here’s to a productive day, people! 

xoxo, Geraldine 

Filed under food recipe vegan curry thai food healthy healthy food easy lunches easy recipes packed lunches vegetarian

86 notes

This was my post-race breakfast! (The ham and eggs on the side was for my boyfriend). 

A tartine is an open faced, usually warm, sandwich popularized by the French. Toast up some fancy bread. I used walnut levain bread from San Francisco’s classic Acme Bakery.  Mash up 1 whole avocado with the juice of 1/4 lemon. Season with salt & pepper and spread thickly over your bread. This is all part of my vegan diet focused on healthy fats and satiety! 

Alrighty, lunch break over. Talk to you soon.
Geraldine

This was my post-race breakfast! (The ham and eggs on the side was for my boyfriend).

A tartine is an open faced, usually warm, sandwich popularized by the French. Toast up some fancy bread. I used walnut levain bread from San Francisco’s classic Acme Bakery. Mash up 1 whole avocado with the juice of 1/4 lemon. Season with salt & pepper and spread thickly over your bread. This is all part of my vegan diet focused on healthy fats and satiety!

Alrighty, lunch break over. Talk to you soon.
Geraldine

Filed under recipe food vegan healthy vegetarian breakfast avocado iswearihaventgainedweighteatingthismuchfat monosaturatedfatsftw avocadosandpeanutbutterallday

64 notes

Health Reevaluation and Reboot

As my 24th birthday grew nearer (Did I not do a birthday post?!! It was Dec 13th) and 2014 came closer, I decided I need to check where I’m at. I went to Student Health and had appointments with a doctor, nutritionist, and psychiatrist.

At this time, I was in a rut of all sorts…I hadn’t lost any weight (goal has been to lose 5 lbs since June 2013), I was having a tough few weeks in school, and negative thoughts about myself were destroying my focus. I wasn’t in the worst of shape, but I felt like everyone around me was achieving their goals and I couldn’t even make any headway with mine. Anyways, I learned very crucial information from my check-ups! 

Doctor’s appointment/Physical check-up: 

Me: Dr., I’ve been a strict vegan for a couple years, and am concerned about my Vitamin B12 levels.

My Vitamin B12 levels were low! The normal range is 200-1000 pg/ml. Older adults can have symptoms from deficiency at levels 200-500 pg/ml. I was sitting at 250 pg/ml! It’s not a huge surprise because I’ve been vegan for a couple years and don’t take regular supplements. But this was so crucial to know because if I had kept going, I would have become deficient. So now I take a Vitamin B12 pill 4x a week. Vegan-friendly sources of B12 include nutritional yeast and apple cider vinegar. Vitamin B12 deficiency can lead to anemia, and chronic deficiency damages nerves (I was not anemic).  So please please, if you are also vegan, request a Vitamin B12 blood test next time you’re at the doctor’s!

Nutritionist appointment:

Me: I’m vegan, and I haven’t been losing weight. 

The student health nutritionist told me that, “Vegan is not her favorite diet,” and “she was vegan for a while and gained a ton of weight.” She looked at my food diary and basically told me I was eating too many carbs. She didn’t emphasize counting calories or anything because fats, carbs, and proteins do entirely different things in your body. Basically, all calories are not created equal. She advised me to focus on proteins and healthy fats. For example, I could give myself a big serving of peanut butter and a piece of toast for breakfast. Or a salad with beans and a whole avocado for lunch. 

She also said that I was working out too much. I work out 5-6 days a week with a day of yoga. She advised me to take a couple rest days which allows your mind and body to relax. If you’re working out constantly, more cortisol (stress hormone) is released causing you to feel anxious and tense. 

Although I found her difficult to talk to, I still took most of her advice. Since December, I’ve been eating A LOT more healthy fats. I feel less bloated, a little weight loss, and feel full for longer. Some easy changes I’ve made include eating nuts for snacks instead of crackers, bread, or crisps. I’ll have nuts twice a day, about 200 calories each serving. I also avoid putting grains in my salad. and instead flavor it generously with avocado, olive oil, and sunflower seeds. I also can eat dark chocolate as a snack too! Try flavors that only have around 5g of sugar per serving. I eat SO much peanut butter and almond butter, it’s great. I literally go through a jar in 7 days. 

Psychiatrist/Med Student Well-being counselor: 

 Me: Dr., I keep comparing myself to other people, have cried 4x in the last month, and need to focus and study for Step 1 better than I’ve been doing.

He basically told me that I needed to indulge in relaxing activities more. But I was like, “No Dr, I can relax fine…I need to FOCUS and WORK more!” Funny concept…relax more, to get more done =). The take home messages for me were:

  • When I start thinking self-defeating thoughts or start comparing myself to others in way that makes me feel down, I should engage in an enjoyable activity for a few minutes. For example, sketching, blogging, or reading the news.
  • Continue meditating even if only for 10 minutes a day before bedtime.
  • Make time for all my “Basic Maintenance” needs (i.e. sleep, exercise, and the crucial hobbies and activities I need to be happy and productive).
  • Change up my study place so that I don’t see the same people over and over again who stress me out.
  • If there are recurring thoughts (for me, it’s “She’s focusing so much and getting so much done, I’m being very distracted and not accomplishing much”), think of them like a tape recording and “turn down the volume.”

I’m really glad I took the time to meet with all these professionals who helped me determine my baseline for mind and body health as I move forward. I have more direction and tools handy to deal with stress and to make better decisions.   

Have you had your regular check-ups or check-ins this year? 

All the best,

Geraldine 

Filed under imhealthybitch personal medicalschool health doctor medicine vegan veganproblems stressless mentalhealth nutrition

113 notes

Pumpkin Pie, the quick and vegan version 

from: http://food52.com/recipes/19560-you-won-t-believe-it-s-vegan-pumpkin-pie  (such a great website!) 

Pumpkin is amazing. Not that I need any more Vitamin A (I drink lots of carrot juice), but everyone can benefit from squeezing a lil bit of veggies in their dessert! Ben and I have made 3 of these pies an they are delicious! Not too sweet, simple ingredients, and fills your kitchen with warmth, cinnamon and nutmeg scents, and all the goodness of fall. No eggs, milk, or butter in this pie. It features raw cashews and coconut oil. We made one as part of a “night-in” date, one for a potluck, and another for Thanksgiving. 

 Crust (make first!) makes 1 crust

Ingredients: 2 1/4 cups wheat pastry flour, 1/2 cup cocout OIL (coco butter does not work as well) that’s cool/solid, 1 teaspoon salt, 1 tablespoon brown sugar, 1/2 cup cold water. 

Do:

  1. Place flour, salt, and sugar in a large bowl.
  2. Add coconut oil and start mixing and gently kneading with your hands.
  3. Add water. Keep mixing and kneading until you can form a ball
  4.  Dust a flat area with flour and place your dough ball on it. 
  5. Roll the dough out with a rolling pin or wrap a wine bottle with saran wrap and use that. Roll dough out to the best circle possible.
  6. Carefully lift your crust and place into baking pan. Crimp the edges and fill in holes.  

Filling for one pie 

Ingredients: 

  • 2 1/2 cups pumpkin PUREE (not pumpkin pie mix!)
  • 1 cup cashews soaked for 3+ hours and drained of water afterwards. 
  • 3/4 cup brown sugar.
  • 2 tablespoons corn starch 
  • 2 tablespoons molasses 
  • 1 teaspoon vanilla extract 
  • 1 tablespoon teaspoon cinnamon (original recipe called for 1 teaspoon but I like it stronger!) 
  • 1/2 teaspoon dried ginger 
  • 1/4 teaspoon nutmeg (
  • pinches of clove (All these spices can be found in a “pumpkin pie spice” mix. If you have that, just add 1.5 tablespoons of the pumpkin pie spice. You can be more liberal and add more of the spices too! 

Do (super ease): 

  1. Preheat oven to 350 degrees F
  2. Blend ALL the pie filling ingredients in a food processor till smooth. I used a blender. If the mixture is too thick, you can add 1 or 2 tablespoons of water. 
  3. Spoon into crust and smooth over.
  4. Bake for 35-40 minutes. The edges of the crust should be golden brown and the filling should be darker. 

Cool before serving (with vegan ice cream, banana ice cream, or serve it with whipped cream for your non-vegan friends).

Happy Thanksgiving friends!

Geraldine  

Filed under food recipe thanksgiving vegan healthy dessert pumpkinpie