All tagged Healthy

Sweet Potato, Yellow Beets, Garbanzo Beans, and Kale Bowl

This Sweet Potato Bowl is a delicious way to enjoy roasted fall root vegetables – just add some maple-temon tahini dressing and crispy chickpeas and you're set!

It's pretty much perfect for any and all kinds of food restrictions and diets. This meal is vegan, gluten-free, high-fiber and filled with lots of flavor!

It only requires 30 minutes. And it’s ridiculously healthy – loaded with vegetables, fiber- and protein-rich chickpeas, and a maple, lemon-tahini sauce that’s so good you’ll want to put it on everything.

By: Carol Aguirre MS, RD/LDN

Bride Wellness 101

Congratulations! You’re engaged! So now what? Planning a wedding, pinning wedding inspiration, excited about this happy time, and wanting to feel your best. So, you start reading more blogs to find ways to help you feel and look your best. Hopefully, that’s why you are here!

Instead of doing what so many brides do-choose extreme measures to drop the pounds-FAST! Some of those “quick fixes” may work a little but often they fail—miserably. That's because quick fixes, diet pills, and extreme exercise plans don't usually deliver, particularly in the long run. Wouldn't you rather make smart, reasonable and sustainable changes to your current diet and fitness plan to help prevent the "inevitable" weight gain? So instead of using the time leading up to your big day to sculpt yourself down to some magic number, take this time to become your healthiest you!

By: Carol Aguirre MS, RD/LDN

Plant Based Protein Sources

Plant-Based Proteins Sources

Learn about my top plant-based proteins and how to incorporate them into your meals.

Curious about plant protein, how to use it and what are the best plant-based protein foods? I get more and more people are interested in reducing their use of animal products. A shift away from animal products is getting easier with more nutritious plant-based foods available.

 “How can I get enough protein without eating meat?” I guarantee you, it’s easier than you think if you incorporate these sources of plant-based protein.

Regardless of what lifestyle you practice, we all can benefit from a diet rich in plants, along with the fiber, minerals, phytonutrients, and health benefits that they provide.

By: Carol Aguirre MS, RD/LDN

Chia Pudding

Chia Pudding

Enjoy this energy boost with plant-based protein and fiber.

Chia puddings are great to make because they’re so quick, easy, and limitless in possibilities. Make this the night before for a decadent breakfast or mid-day snack for the week PLUS they will give you an energy boost with plant-based protein and fiber. Keep reading for ideas on delicious chia pudding combos!

By: Carol Aguirre MS, RD/LDN

Vegan Pesto

This recipe requires just 5 minutes, 1 bowl, and 6 ingredients to make.

Creamy
Zesty
Garlicky
Healthy
& EASY to make

The base is fresh parsley and garlic with a splash of lemon juice for acidity and brightness.

To make it a sauce, I rely on a mix of extra virgin olive oil and water. If you’re trying to avoid oil, feel free to sub vegetable broth or water!

The easiest vegan pesto in 5 minutes! Flavorful despite being dairy-free, plus an option for lower oil/fat. It's the perfect plant-based spread!

By: Carol Aguirre MS, RD/LDN

Weight Loss AND Hormones

Weight Loss AND Hormones

 What happens when you feel as if you’re doing everything right!  You eat right, you get enough sleep. But the weight won’t come off? Well, a potentially missing piece could be your hormones?

Hormones function as messengers between body systems to regulate your physiology and behavior, such as digestion, metabolism (weight loss/gain), respiration, tissue function, sleep, stress, growth, movement, reproduction, and mood.

Hormonal disproportions happen when there is too much or too little of a hormone in the circulation. Due to the vital role in the body, even small hormonal imbalances can cause side effects throughout the body.

By: Carol Aguirre MS, RD/LDN

My top Tips to Keep you Regular

My top Tips to Keep you Regular

Not a subject everyone wants to talk about, but certainly an important topic!  Not having a regular bowl regimen affects not only your digestive system, but also the body as a whole. This disrupts the functioning and health of your gut and can totally affect your mood.

Let’s discuss what exactly is normal when it comes to bowel function? How many times a day or how many days till you do have a poop?

By: Carol Aguirre MS, RD/LDN

Tempeh Burger with Vegan Pesto

Tempeh Burger with Vegan Pesto

Nutritious, protein-dense, vegan tempeh burgers. Topped with and a vegan pesto spread. Tempeh is nutritionally dense. Highly nutritious because of the fermentation process, and is packed with protein. The fermentation process binds soybeans into a cake form. It has a strong nutty flavor, holding its shaped when cooked, but absorbs other flavors easily. This fermented soy product is high in probiotics and wide array of vitamins ans minerals. Tempeh and other fermented foods help increase the amount of beneficial bacteria in the gut, which has huge effects on health!

We combined the tempeh in a food processor with sauteed vegetables to form a nutty delicious patty, you will thoroughly enjoy!

By: Carol Aguirre MS, RD/LDN

Vegan Shakshuka

This savory, flavorful shakshuka with chickpeas made in 30 minutes! A hearty and healthy dish made for either for lunch or dinner! It is the perfect meal for a weeknight meal for busy fall nights!

By: Carol Aguirre MS, RD/LDN

Probiotics 101

What are the benefits of taking probiotics? Bacteria have a reputation for causing disease, so the idea of consuming a few billion a day for your health might seem hard to swallow. A growing number of scientific evidence suggests that you can treat and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria.

By: Carol Aguirre MS, RD/LDN

Sweet Potato Black Bean Taco's

This smoky, hearty vegan tacos with black beans, roasted sweet potatoes, and kale! The perfect simple, 9-ingredient meal for Mexican night! This is the perfect meal when you have a little extra time on your hands and want to make something extra hearty and flavorful. Top with whatever sounds delicious! I went with a simple avocado sauce.

By: Carol Aguirre MS, RD/LDN

Sesame Crusted Tofu with Broccoli and Whole Wheat Orzo

Tofu a completely blank canvas for whatever you want to season it with. There are so many possibilities. For this recipe, I used a pretty basic marinade that packs a lot of flavor with just a few ingredients by using things like soy sauce, garlic, and ginger. Sesame seeds add a nice nutty flavor dimension. The broccoli adds a nice crunch with whole wheat orzo! Ready in 35 minutes.

By: Carol Aguirre MS, RD/LDN

How to practice mindful eating

What is mindful eating?  

It's based on the Buddhist concept of mindfulness. It’s the act of focusing attention on present moment experiences. Involves being fully aware of what is happening within and around you now, in the moment. Eating mindful includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions (cell or computer) and learning to cope with guilt and anxiety about food.

Apply that to a meal, and mindful eating means paying attention to the food you’re eating, making you less likely to thoughtlessly plow through a bag of potato chips, for instance.

By: Carol Aguirre MS, RD/LDN