Ingredients to Watch Out For as a Veggie

Many companies use animal derived ingredients in supplements, packaged goods and more. It is best to aware of the ingredients, so you do not accidently consume them, even though accidents do happen, (especially at restaurants). I am usually aware with packaged good and supplements, but I can’t even begin to count the amount of times I have accident consumed something with meat in it at a restaurant. They love to sneak bacon or anchovies in dressings and other special sauces and it always gets me. I do not get upset though, because accidents happen and it’s not a big deal.

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Ingredients in Supplements to watch out for:

Gelatin: many capsule supplements are made from gelatin, which is usually a blend of pork and bovine (pig and cow). It is easy to forget to check the label. To ensure that you do not consume this type of capsule, look for supplements labeled vegan or free of animal derivatives. You can also look for veggie capsules. Veggie capsules are made from cellulose or polysaccharides, which is an insoluble fiber found in fruits and plants. You can also take a tablet to avoid gelatin as well.

Amino Acids: Amino acids are the building blocks of protein in all animals and plants. In supplements, they are usually derived from animals. It ideal to look for vegan amino acids when purchasing them or look for supplements that state “no animal derivatives.”

Vitamin D3: Some vitamin D3 is sourced from lanolin (sheep’s wool), animal hides or fish oil. Vegan vitamin D3 products are available in many stores.

Vitamin B12: This vitamin is usually made synthetically so it does not contain animal derivatives, however, it can be made from microorganisms found in animals.

Vitamin A: Vitamin A can be made from egg yolks or fish oil. They do make this vitamin with no animal derivatives.

Magnesium Stearate: This ingredient is an excipient that can be derived from pork, butter, chicken, beef, etc. However, many companies are no longer making the supplement from animal derivatives and now making it from vegan sources. You can always look for vegan supplements or ask the manufacturer what it is derived from.

To be safe, look for vegan supplements or supplements that state no animal derivatives. You can always ask the manufacturer what the supplement is derived from and they will be happy to give you some information.

 

References:

http://www.wholefoodsmarket.com/products/special-diet/vegetarian
https://www.onegreenplanet.org/natural-health/sneaky-animal-ingredients-to-watch-out-for-in-supplements/
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Air Fried Fries!

Hi Guys!

Air frying is my new favorite way to cook! here is a low fat fry recipe to cure your craving on fry-day.

Air Fried Fries

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5 Russet Potatoes
2 tbsp oil of choice
2 tsp of salt
2 tsp ME Moringa moringa and Province Herb Blend

Scrub potatoes and pat dry. Slice into strips and put in a bowl. Add the oil and salt and mix until the potatoes are evenly coated. Put in air frier for 40 minutes at 400 degrees. Shake occasionally to make sure they are evenly fried. Once the 40 minutes is up, sprinkle the moringa seasoning on the fries.  

Air Fried Onion Rings

Hi guys!

I bought an air fryer this week and I am so excited about it! It is easy to use and easy to clean! It cooks the items by circulating hot air around the food. It creates a crispy layer, similar to frying food. It is much healthier than frying, since you can use little to no oil.

Air Fried Onion Rings

2 Onions
1 cup all purpose flour
1 cup panko bread crumbs 
salt and pepper to taste
2 eggs
2 tbsp milk

Set air fryer to 400 F. Line baking sheet with parchment paper. 

Slice the onions into 1/2 inch rings and separate into rings.

 Make the egg wash by whisking the eggs and milk in a separate bowl. Put flour in one bowl with salt and pepper. Put the bread crumbs into a different bowl. 

Dip an onion ring into the egg wash. Make sure the onion ring is evenly coated. The transfer the onion ring into flour. Evenly coat the onion ring. Dip it back into the egg wash then into the bread crumbs. Place it on the prepared baking sheet. Repeat until all rings are evenly coated with flour and bread crumbs. Refrigerate for 30 minutes. 

Put in air fryer for 10 minutes or until golden brown. 

Enjoy!

Beating the Winter Blues

It’s about that time again.

It is the middle of January and there isn’t a single green leaf in sight. Getting out of bed is the most difficult time of day. You feel angry, sad and distant. I am guilty of seasonal depression and I hate it. It is tough to get to work and even go to social gatherings with friends. I dread the thought of making plans, since I usually cancel them anyway. All I want to do is sit on my couch and watch Dr. Phil or Food Network.

Seasonal affective disorder affects many people across the globe, from children to adults. It is normal. It is our body’s reaction to the shorter, darker days.  Sunlight activates the neurotransmitters serotonin and dopamine, making us happy.  Consequently, when there is not as much sun in the winter, we do not feel as happy or excited to conquer the day.

Since, we can not hide in the winter months, we need to find ways to beat SAD. Here are some tips on how to beat it nutritionally.

  1. Get Active!

    Exercise is great for improving symptoms of depression. Not only can it boost confidence, but it can increase energy levels and distract your brain from focusing on the dark winter months. You can do anything from lifting to cardio. High intensity interval training has been shown to give the greatest mood boost.
    When I am stuck inside, I enjoy workout videos. My favorite site is Fitnessblender.com. You can choose what type of workout you would like to do, what equipment you have and how long you would like to work out for.

  2. Vitamin D3

    Since you are not receiving as much Vitamin D from sunlight, it is important to get it in other ways. Decreased Vitamin D levels can trigger poor sleep and mood. You can easily take a Vitamin D3 supplement or eat more foods that contain Vitamin D.

    Foods that are high in Vitamin D:

    Yolk
    Cheese
    Milk
    Yogurt
    Fish (Salmon, trout and tuna)

 

  1. Vitamin B12

    A deficiency in Vitamin B12 is related to decreased energy levels and mood swings. Fortunately, it is easy to supplement and consume in foods. It is hard to get in vegetables, so it is important to take a Vitamin B12 supplement when you are vegan or vegetarian.

    Foods that are high in Vitamin B12:

    Eggs
    Yogurt
    Milk
    Fish

  2. Decrease sugar intake

    Sugar can increase energy levels and make you happy for a short period before crashing. During the winter months, you may crave carbs and sugar, which can force your body to feel more moody in the end. It is important to focus on eating a healthy diet, especially in the winter. Focusing on vegetables, fruit, protein and healthy fats can help beat Seasonal depression.

  3. Set goals

    accomplishing tasks and small goals keeps your mind focused on motivating yourself. Completing a goal, big or small, gives your brain a boost of dopamine, one of chemical hormones that makes you happy. So make a to do list or sign up for a race, to keep yourself motivated during these cold months of the year.

Eggplant “Bacon”

Hi guys!

This recipe hit the spot on this snowy day! I worked from home today, so I decided to experiment with some recipes. The eggplant bacon is slightly sweet, crunchy and savory! Perfect for sandwiches! Check it out

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Eggplant “Bacon”

1 medium eggplant
2 tbsp olive oil
2 tbsp soy sauce
1/2 tsp paprika powder
1/2 garlic powder
1 tsp honey 

Preheat the oven to 300 F and line two baking sheets with parchment paper. Cut the eggplant in half, then slice in thinly slice the eggplant. 
In a small bowl, whisk the olive oil, soy sauce, paprika powder, garlic and honey. Place the eggplant on the baking sheets and brush both sides with the sauce. 
Bake for about 40 minutes or until the eggplant starts to crisp. 

Enjoy!