The "New Diet" that isn't actually new, plus National Cookie Day!

Did anyone hear about the "new" diet that came out yesterday? I heard radio DJ's talking about it, and it sounded familiar...oh yeah, that's because it's really called "Intermittent fasting". Gosh, people will do anything to sell you a diet where you can "eat anything you want", as long as you follow a list of odd rituals and restricting rules.

 Well people, don't buy it. You will make yourself crazy trying to keep up with such a strict regime. Sure, I love intermittent fasting (otherwise known as skipping breakfast) because I don't wake up early enough to actually eat breakfast, but its certainly not for everyone. Also, I'm sorry, but to save you the trouble--you can't eat whatever you want, as long as it's within a certain time frame, and still see certain kinds of results.

You can, however, maintain a healthy diet about 80% of the time and splurge on occasion. I actually eat half of a dark chocolate (85% cocoa) bar almost every day. So 80% healthy isn't really all that restrictive. It's what I like to call sensible. You know, like, it makes sense.

I could go on for hours (or at least 1000 words) about the cons of "dieting". But I am going to stick with one point: Could you realistically stick to this diet every day, for the rest of your life?
Here's the thing....if you go on a crazy diet, and let's say you got the results you have always wanted, those results take maintenance. The way that you get those results, is the way you will have to maintain them.

So if you jump on the Cabbage Soup diet bandwagon, work out twice a day everyday, are you ready to do that every day for forever? Probably not. And that, folks, is the issue with dieting. Eventually, you will get sick of cabbage soup, you will burn out from over exercising, and then the results will disappear. However, if you take a moderate approach, and go for the long-haul, it will take a little longer, but you will be able to maintain the results easier. Makes sense? Yeah, it does, because again...it's sensible.

So anyway....Cookies! I feel like America really loves holidays. I mean, we seriously have a holiday for everything. National doughnut day, national pizza day, national cookie day...I think we also really love our crap junk food. So below I have rounded up 5 of my favorite  (relatively) healthy cookie recipes. Remember: A cookie is a cookie is a cookie. Vegan, paleo, store-bought....you should still use moderation (not depravation) when consuming baked goods.
I personally have a little bit of an issue when it comes to moderation, so I if I bake cookies I will usually eat one or two along with a piece of fruit and some coffee.

The Healthiest Cookie Ever by the Detoxinista (Paleo, vegan) 

Paleo Thin Mints by Elana's Pantry 

Old Fashioned Oatmeal Raisin Cookies by The Veg Life 

Grain-Free Sugar Cookies by Against All Grain 

Chocolate Chunk Salted Carmel No-Bakes by GI 365

I hope everyone has a wonderful National Cookie Day, and if you haven't yet, follow me on Instagram @beyondtheplatehc :)
Happy baking!

-Amara

Binge Eating: The ignored Eating Disorder

Ok. so this is one of those posts where I get real. Like, really real. But, this is an issue that I truly believe needs to be addressed. 

Anorexia and Bulimia get a lot of attention. They are usually easier to identify, like if a co-worker looks especially thin and worn out, or if a friend always retreats to the bathroom after a meal.

But Binge-eating disorder is different. The sufferer may be overweight, or a normal weight. You will never catch them in the act, because binging is a very secretive thing. You may never suspect it because this person is always talking about their new diet,  not eating at all, or bringing a salad and diet coke to lunch. 

However, the inside world of a binge-eater is a living hell. Thoughts of inadequacy and disgust fill their every waking moment. Every day they wake up with a new resolve to "just stop"...yet every day they still succumb to the overwhelming compulsion. 

It's a vicious cycle of restrict, binge and self punishment. 

How do I know?

Because I was there. For two years, I lived in this hell. Every day was the same: Wake up, resolve not to eat anything or only certain things, reward myself for depriving myself, then suddenly...I would find myself alone, and spin into an uncontrollable binge.  

Every time I vowed would be the last. Every time, I ended up in the exact same place. 

This ignored eating disorder was ruining my life. 

Many people know of my struggle with Anorexia. But I tend to leave the binge-eating disorder out. Why? Because I am still ashamed of it. If you have never struggled with this issue, then you can't possibly fathom the self-loathing that takes place. Or the complete and utter hopelessness. There were days that I honestly believed I would never win. That I could never overcome. 

Then I had a realization. It's not enough to just fix the behavior. You have to understand, and deal with, the underlying issue. Somewhere along the line, your relationship with food got messed up. It became something more than just fuel for your body. It became a means of comfort or control. You started compiling a list in your head of "good" and "bad" foods, jumping from one diet to the next, yet still ending up in the same place. 

Sometimes, though, you do really well and start to see results. You think you are finally safe. Free. Then BAM! Out of no where comes this unbearable urge to revert to your old habit. At first, it feels comforting. Familiar. Then comes the guilt, and the cycle begins again. 

How can you make it stop? Get help.

It is going to be damn near impossible to do this on your own. Reach out to a trusted friend or relative, and consider hiring a health coach or psychiatrist. Someone who cares about your well being. You will be surprised to find out how good it feels to just get it off of your chest. 

You may not realize the dangers and complications that can come from continuous binge eating. You can read more about that here.  

It may not seem like it now, but there is a light at the end of the tunnel. You will have to move out of your comfort zone and work towards your goal, but it is possible, and so worth it.

Imagine yourself 6 months from now, with a better relationship with food, having energy and being free from this eating disorder. 

If you struggle with binge-eating, take the first step to recovery by reaching out to someone today. You deserve to live the healthiest, happiest, and fullest life imaginable. 

Warm wishes, 

-Amara

5 Steps to a Successful Salad Part 5: Make your Dressing

Avocado Chipotle Ranch Dressing 

Alright, I am ready to finally finish up this series!
I am about to give you a lot of information. However, there is really one main point that I want to to retain:
FAT FREE SALAD DRESSING IS BASICALLY THE DEVIL.
When something is taken out of a product, another thing has to be added back in. In this case, when they take fat out of salad dressing, they replace it with sugar. Trust me, you are much better off eating the fat.

Really, though, you are better off just making your own dressing. It only takes 5 minutes, and the freshness, quality and taste just can't be beat. You can of course make a bigger batch to keep in the fridge for a few days.


If you have some store bought salad dressing chilling in your fridge, go check out the ingredient list. Ranch is especially guilty of weird and chemical laden ingredients. I highly suggest by passing it altogether, and either 1) letting your taste buds adjust to a vinaigrette, or 2) Use REAL ingredients to make your own.
I have had success with making an Avocado Chipotle Ranch dressing that is perfect for when I want that creamy consistency.

What a dressing is, and isn't. 
You may have formed a bad habit over the years, of smothering your salad in dressing. This is not what it is for. In Ayurveda, (and western science) it has been shown that fat can help your body absorbs the vitamins in vegetables better. Another reason fat-free loses. Also, monounsaturated fat, like the kind found in olive oil and avocados, has been linked with reduction in breast cancer risk, lowered cholesterol, and get this--reduction in belly fat!

Pomegranate Infused Vinaigrette

So really, a salad dressing made from the right ingredients is a nutritional powerhouse. 
Also, a salad dressing is there to enhance the flavor of the vegetables. Not to completely drench, soak, or mask them. If you are having a hard time adjusting to eating more vegetables, go for the sweeter ones and work your way up to the more bitter, leafy greens. Butternut squash is a great place to star, and spinach is much milder in comparison to dandelion greens or swiss chard. It may take a while, but eventually, you will start to enjoy eating your vegetables!

Fool Proof Vinaigrette:
Step 1: This is so easy. Like, really, really, really easy. You just have to remember one ratio. And it's 1:1. Equal parts oil, to equal parts vinegar.
I prefer balsamic vinegar, but I am really in love with this pomegranate infused stuff I bought a while back. You really have a lot of options here.
Step 2:After you have selected your vinegar, you can choose your oil. I love high quality olive oil, but walnut, almond, and avocado all work nicely as well. You could use coconut oil, but I find that it hardens too quickly and gives a weird consistency.
Step 3: Pick either lemon or lime. I use the juice from 1/2 of a lemon, or one whole lime. This step is optional, but it adds a wonderful freshness, and almost sweetness to the dressing.
Step 4: Add the seasonings. I use lots of black pepper, ginger, cumin, and garlic powder. There is no need for salt here. Instead, try any of these 10 spices and seasonings to add a little zest to your dressing.
Step 5: Mix it all together. Generally, I use 1 Tablespoon of oil and 1 tablespoon of vinegar, plus lemon or lime. This is more than enough for a rather generously sized salad.

Avocado Chipotle Ranch Dressing: Serves 4
Ingredients:
1 large Haas Avocado
1 Table Spoon Avocado Oil
Coconut milk (the canned kind)
1 tsp garlic powder
1 tsp onion powder
1 tsp dried parsley
1 tsp dried dill
1/4 tsp black pepper
Chipotle hot sauce to taste

Directions:
Add all ingredients, except coconut milk, to a food processor.
Start with 1/3 cup of coconut milk, blend ingredients, then stop and scrape the sides down.
Keep adding coconut milk (1-2 tablespoons at a time) until you reach desired consistency.

Ok, so there we have it! The 5 Steps to a Successful Salad! If you missed an of the steps, you can go back and find them here: 1, 2, 3, 4

If you try any of these recipes, be sure to let me know! Also, don't forget to follow me on instagram for more delicious and easy recipes! :)  

Happy Monday!
-Amara

5 Steps to a Successful Salad Part 4: Choose the Toppings

I am a little behind schedule because of the holiday, but I am ready to finish up this series! I hope everyone had a fantastic Thanksgiving, ate lots of good food, and connected with lots of family.

Shameless Plug....
Also, if you haven't yet, go check out my Special Promotions page to get 50% off of my Meal Planning Package! Once you claim your spot, email the promo code to me at Convvegan@gmail.com to get a head start on healthy eating for 2015!

Back to Business
Alright, so now we have covered how to choose the base, co-stars, and protein for your salad. Now it's time for the fun part: choosing your toppings!
You really don't want to get too crazy with the toppings, so just pick one or two. They are there to enhance the flavor and texture of your salad...not to completely dominate it. I don't have a handy dandy chart for this post, but I have compiled a nice little list of my favorite salad toppings. Again, pick one or two to sprinkle on your salad, then stay tuned to learn how to make the most fantastic salad dressing of your life.

Pomegranate seeds
Slivered Almonds
Feta Cheese
Avocado
Walnuts
Pecans
Pumpkin seeds
Chia Seeds
Diced Apple
Dried Cranberries
Raisins
Dried Cherries
Sunflower seeds
Sliced Strawberries
Pineapple
Cooked rice, quinoa or other whole grain
1/2 Cup of cooked 100% Whole Wheat Pasta
Nut Thin Crackers
Sesame Seeds
Bean Sprouts
Home made or quality (no high fructose corn syrup, hydrogenated, palm kernel, canola, corn or soybean oil) Croutons
Sliced Orange
Grapes
Cashews
Pistachios

What are your favorite healthy salad toppings? Did I miss anything? Let me know in the comments below!
Warm Wishes,
-Amara 

5 Steps to a Successful Salad Part 3: Choose the Protein

Easy-peasy Lemon Squeezy Marinated Chicken

In case you missed Steps 1 and 2, click here and here to get all caught up!


The grand protein controversy....
What is a protein? How much do you need? What kind? What happens if you don't get enough? Or if you get too much? How do vegans and vegetarians get protein?
These are very common questions, and there is a multitude of answers circling around in the media.

Let's simplify it. 
Generally, a serving size of protein is about the size of your palm. Roughly 4oz for animal protein, and 1/2 Cup of plant based protein. Vegan's and vegetarians should aim for 5-6 servings from this chart per day, and meat eaters should aim for 3-4 servings from this chart. You can of course mix and match from both if you wish to add a few meat-free meals to your week. In that case, double the serving size of the plant based protein. So 1 cup of beans, lentils, etc. If you are a particularly muscular individual, or very active, you might want to add an extra serving of protein per day. Really, it comes down to what works best for you. I personally do well on the higher end of protein intake, but some people do better with lower amounts.

Let's get cooking....
If you choose to eat animal protein, you really want to make sure you are getting a quality product. If you can't afford organic and free range, at least get hormone and additive free. If you need help finding a good, affordable source, feel free to contact me via email and I can help you!

If you are preparing chicken, you will want to marinate for at least 1 hour. This prevents that nasty rubbery chicken you might find on a salad in a cheap restaurant. These recipes also work well for fish, beef, and tofu.

Easy-peasy Lemon Squeezy Marinade-Increase for every lb of chicken/fish/beef/tofu.
1 Tablespoon Olive Oil, Juice from 1 Lemon, Pepper, Ginger, and just a dash of salt.

Asian-style Marinade: 
1 Tablespoon Olive Oil, 1 Tablespoon Soy Sauce, 1 Tablespoon White Rice Vinegar, 1 teaspoon of coconut or brown sugar, garlic powder (NOT salt), ginger, cumin, and 1 teaspoon of toasted sesame oil (add this during last 1-2 minutes of cooking)

Mexican-style Marinade 
1 Tablespoon Olive Oil, Juice from 2 limes, a generous amount of smoked paprika, paprika, a little cinnamon, garlic powder, 1 teaspoon of coconut or brown sugar, tiny dash of chili powder.

Instructions: 
Add ingredients from desired marinade to a large plastic bag or bowl. Cut up your selected protein into bite-size pieces, then add to bowl or bag. Marinate for a minimum of 1 hour, but can be left up to 12 hours.
Once marinade time is up, you can bake or pan cook these proteins in pretty much the same way. If you are trying to make a big batch to store in the fridge for the week, make sure you have a little extra time on your hands. You don't want to add too much to the pan, or it will just steam instead of turning a nice golden brown.

Other notes...
Pre-prepping protein does require a little extra planning, but it's worth it if you have a busy week or if you don't like to cook. Just give yourself some extra time, turn up the music, and take this extra step to ensure that you have a quick go-to option for lunch or dinner. If everything is already cooked and ready, there is really no reason not to eat at home, right? 

Next up tomorrow....Step 4: Choose your Toppings! 

I hope everyone is having a good week! 

Happy (almost) Thanksgiving!

-Amara

5 Steps to a Successful Salad Part 2: Choose the Co-Stars

Roasted Butternut Squash and Cauliflower 

Casting your Co-Stars 
The 2nd key to a successful salad, is to avoid sensory overload. Don't get me wrong, I love pretty much all vegetables, but things can taste icky if you have too many flavors going on in the same dish. So my rule of thumb is to pick 2-3 Co-Stars. After all, you don't want to upstage the main attraction! (the main attraction is the base, btw ;) )
Also keep in mind that you still have protein, toppings and dressing to add. Picking two or three co-stars with a milder taste can help avoid Conflict-of-Interest within your Cast.
These combinations have been carefully selected, and also have multi-functions (example: stir fry, side dish, soup...I pretty much just gave you a free meal plan)! You can get the free pdf download to print here.

My favorite Co-Stars
Roasted vegetables can add a comforting and warming touch to a raw bed of greens. You can also season them to up the ante on the flavor game. Lightly Sautéing vegetables in a teaspoon or two of oil helps enhance their natural sweetness, and makes them easier to chew. Below are some of my favorite combinations and cooking methods.

Butternut Squash + Cauliflower = Roasted (goes great with just about anything)
Bell Peppers + Onions + Mushrooms = Sauteed or roasted (great for a Mexican style salad)
Butternut Squash + Cauliflower + Beets = Roasted
Carrots + Parsnips + Beets= Roasted
Carrots + Cauliflower =Roasted
Zucchini + Carrots= peeled into noodles
Celery + Carrots= Raw (this combo goes surprisingly well with almost everything!)
Cucumber + Tomato= Raw (add basil and mozzarella or fetta  cheese for an Italian style salad)
Radicchio + Green Onions=Raw

Last words on your casting call...
Remember when choosing your co-stars, that you still have lots of other things to add to your salad. So try to keep it simple. You can roast vegetables in advance and keep them in the fridge for a few days if you have a busy schedule. Also, if you missed Step 1 then you can go learn all about picking the Base for your salad here.

What is your favorite combination of vegetables for a salad? 

I hope everyone is having a great time preparing for the upcoming holiday! 

Warm wishes,

-Amara

5 Steps to a Successful Salad Part 1: Choose your base

You know I'm all about that base....

 Have you ever made a Kale salad with the best of intentions, then about 3 bites in ditched it because your jaw was already exhausted? Or, have you ever piled on every vegetable within reach, loaded it with ranch, then felt the most ravenous hunger of your entire life 20 minutes later?
These are very common pitfalls when it comes to salad.

It's just not that simple
You would think that a salad is the simplest invention of clean eating. But actually, it's a little more complicated than just throwing random ingredients together and hoping for the best.
 That is why I am dedicating 5 whole days to explain how to make a successful salad. A salad that will keep you full until dinner time, provide energy and brain power, and that is delicious down to the last leaf of spinach.

I want to teach you how to compose a beautiful, melodious work of art that will cause your taste buds to sing with an unsurpassable joy. 
Alright. That may be a little on the dramatic side, but there is a way to effectively design a salad to make it enjoyable. Kiss your bleak ice-burg lettuce and stale carrots goodbye. Say "so-long" to chemical laden pre-made salad dressings that leave a weird after taste in your mouth, and say hello to sweet, savory, filling, and absolutely gorgeous bowls of goodness and health. Shall we get started?

Step 1: Choose your Base
There are a lot of options when it comes to good salad greens. First, you want to decide what kind of salad you are going to make. In the spring/summer, go ahead and use raw vegetables. In the winter and fall, you can roast vegetables and sauté greens for a warming meal. Kale, chard, Beet and Mustard greens are all "sturdier" greens that hold up well for sautéed and warm salads. Spinach, baby greens, lettuce and watercress are good options for a raw salad.

Why eat Greens? 
Leafy green vegetables are full of many minerals, vitamins and phytochemicals. They also contain fiber, and a high volume of water. Both of these components aid in weight loss and maintenance because they keep you feeling fuller for a longer period of time. Not to mention that a high fiber diet may reduce your risk for colon cancer and many other diseases. For time (and attention span's sake) I am not going to go into all of the reasons you should eat more greens (there are just so many!), but here is a very informative article that I highly suggest reading.

Greens Galore
Here is a little table o'greens describing the taste, texture, best ways to prepare, and the peak season of some of my favorites! You can download/print this handy-dandy table here.

Name:              Taste/Texture:                   Prep:                                                 Season:

Spinach           Mild, tender, sweet              Raw, wilted                                        Year round
 Kale                 Earthy, sturdy, bitter           Massaged, steamed, sautéed  Late     Summer-Winter
 Escarole          Mild, crisp, sweet                Raw, sautéed, grilled                          Winter-Spring
 Swiss Chard    Earthy, sturdy, bitter           Massaged, steamed, sautéed              Late Summer-Spring
 Mustard Greens Spicy, sturdy, bitter         Sautéed, wilted                                   Spring-Summer
 Beet Greens    Mild, sturdy, peppery          Sautéed, wilted, raw                           Late summer-Winter
 Watercress     Spicy, light, peppery            Raw                                                    Spring
 Bok Choy         Spicy, sturdy, bitter            Raw, sautéed, wilted                          Winter
 Collard Greens Spicy, sturdy, smoky         Sautéed, steamed                               Winter-Spring                   
 Boston Lettuce Mild, light, sweet               Raw                                                  Spring
 Romaine Lettuce Mild, light, sweet            Raw, grilled                                     Spring-Summer

Ch-ch-ch-chew!
Another huge salad fail is not chewing properly. When you chew, your saliva activates enzymes to break down the glucose in vegetables. This makes the nutrients more available to your cells, and also saves your stomach a load of work. Aim for 20-25 chews per bite. You will also notice that by taking your time to chew, you will feel fuller faster. This can also help aid in weight loss, cut down on cravings, and reduce bloating and gas later on.

Step 1: Complete!
Now that you have decided on your base, taken into consideration the kind of salad you want to make, and understand why chewing is so gosh-dang important, the next step is casting the co-stars of your salad production!

Check back tomorrow for step 2, and happy chewing! 

-Amara