Bowls aren't just for cereal anymore. From Chipotle's burrito bowl to açaí and chia seed smoothie bowls, the power food bowl trend seems like it's here to stay. And why shouldn't they? There are so many tasty, healthy (and not so healthy) recipes to try, tweak and enjoy. Want to create some of your own? Here are 11 different power bowls to sink your spoon into.
Bangkok Coconut Curry Noodle Bowl
Peach Pie Smoothie Bowl
Mediterranean Quinoa Bowl
Chia Breakfast Bowl
The Hippie Bowl
Gluten Free Breakfast Power Bowl
Jerk Chicken and Grilled Vegetable Quinoa Bowl
Grilled Veggie Taco Bowl
Spirulina Smoothie Bowl
Chocolate Peanut Butter Smoothie Bowl
Hawaiian Pork Burrito Bowl
What's your favorite power bowl? Let us know in the comments below!
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Winter's coming to a close and spring is a mere two weeks away. It's time to really buckle down to get that summer body whipped into shape. But if you're like me, you'd rather not and say you did. Again, if you're like me, you eat salads simply because you enjoy them and there are endless crisp and crunchy combinations that make salads your favorite recipes to try. Whatever the reason, this pecan, apple and blue cheese salad with dried cherries is the perfect way to savor the season before spring rolls around. It's also an effortless way to segue into your spring detox regimen and lay off the comfort foods you've been indulging in all winter long.
What you'll need:
Spring mix salad greens
Fiji apples sliced thin
Blue or feta cheese
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon maple syrup
1 teaspoon apple cider vinegar
1/4 cup olive oil
Salt and pepper, to taste
1. Add greens, apple slices, pecans, dried cherries and blue cheese into a salad bowl or, if it's a salad for one, on a small salad plate.
In a small jar, mix Dijon, maple syrup, vinegar, olive oil and salt and pepper. Put the lid on the jar and shake well to mix.
2. Pour a little salad dressing over the top of the salad and toss to combine. Taste salad and add more salad dressing to taste.
This delicious recipe literally takes 10 minutes or less. Enjoy!
Note: If you're not a fan of blue cheese, try pomegranates for a sweet and crunchy alternative.
What's your favorite healthy recipe to transition into spring? Let us know in the comments below!
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Imagine you’re 10 years old and you find out that your dad has been diagnosed with type-2 diabetes. You learn that it’s a potentially life-threatening disease, which runs in your family. Then you’re told that for the first time in two centuries, your generation probably won’t outlive their parents.
This would be enough to intimidate any child, but the news was no match for 10-year-old Haile Thomas and her family. They used the news as inspiration to change their lifestyles and successfully reverse Haile’s father’s diabetes. Since then, the now 15-year-old teen chef has dedicated her life to being a health advocate for youth. She uses her platform to advocate for children’s health and plant-based diets.
Haile’s resume is impressive, with accomplishments beyond those of folks three times her age. Here are just a few of the many hats she wears:
Haile is founder and executive director of the HAPPY Organization, which teaches basic cooking and nutrition to kids in Arizona. She founded the nonprofit when she was only 12! HAPPY’s mission is to engage, educate and inspire youth to embrace healthy habits and transform their lives by providing vital nutrition education, cooking, social and emotional programs. Programs such as HAPPY Chefs present 2nd-5th graders with fun, hands-on ways to interact with healthy foods.
Haile is a Jr. Chef Advisor for Hyatt Hotels, consulting on their 'For Kids By Kids' menu. She also appeared on Rachael vs. Guy: Kids Cook-Off when she was only 12 years old.
Haile has spoken at national health conferences and appeared in media such as O Magazine and The Dr. Oz show. Her gigs include prestigious venues such as the Healthy Lunchtime Challenge Kids State Dinner, Clinton Foundation Childhood Obesity Summit, and TEDxKids.
Haile runs a YouTube channel, Plant-Powered Haile, where she shares her vegan lifestyle with her subscribers.
If Haile’s spirit and drive are any indication, then Generation Z is prepared to take charge of the obesity crisis themselves and inspire a whole generation to embrace a healthier lifestyle.
Do you know any other teens who inspire you to live a better life? Tweet me or let me know in the comments below!
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Some people can go vegan cold turkey. Others transition to a vegan diet over time. I transitioned to a vegan diet after being vegetarian for more than three years. Here are some tips I've tested to make your transition to a veganism easier.
Disclaimer: I am not a medical doctor or dietician. This is information that I have learned on my personal journey and want to share to help you with yours. I encourage you to do your own research and make the best choices for you. Please consult a doctor before making any significant diet changes.
1. Be prepared
Maybe you’ve heard this before, maybe you haven’t. Either way, being prepared is essential to succeeding with your new lifestyle. You should always have something vegan-friendly in your fridge or snacks for when you're on the go. If you're going to be out and about most of the day, pack a meal or know where there are vegan-friendly restaurants in your area. The last thing you want is to be tempted to eat something non-vegan because you are hungry and weren’t prepared.
2. Try to make the majority of your diet plant-based
When I say “the majority of your diet should be plant based,” I mean around 80 percent.The bulk of your diet should consist of vegetables, fruits, nuts, legumes and whole grains. This is something that I’m still working on because I love bread (most breads aren't vegan by the way) and pasta.
3. Don’t restrict calories
Now this is one of the many perks of a vegan diet. You don’t have to, and, in fact, should not restrict calories. You are already eating whole natural foods, there is no need to limit calorie intake. Give your body time to adjust to your new plant-based lifestyle before limiting calories if you choose to do so.
4. Give yourself some options
It’s a total myth that vegan food is boring. There are endless vegan food options (well...minus meat, dairy and other animal byproducts) to choose from. You might have to get a little creative, but that’s another perk of being vegan. Here are some sites with great recipes to get you started: Sweet Potato Soul/Brown Vegan.
5. Don’t be so hard on yourself
It’s totally okay if you slip up and eat something non-vegan. This is a lifestyle change, just learn from it and keep it moving. Give yourself some credit, the fact that you’re even considering going vegan is a step in the right direction. Nobody is perfect, which is why we need to encourage and support each other to make healthier lifestyle choices for the mind, body and soul.
Grad Student, Free Spirit, Holistic Life Enthusiast. Check out my blog: miramarshall.com. Follow me on Instagram and Snapchat @MiraMarshall.
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I remember developing a vehement disgust for almost all fast food in my late teens. It's like my body said, "I've had enough. Please, no more." And from then on, there were no more chicken chalupas and Mexican pizzas, panda bowls with orange chicken and chow mein, $1 chicken sandwiches, $1 double cheeseburgers or $1 tacos with sides of curly fries.
It had been a long, degrading relationship. I grew up eating as much McDonald's as other kids, I assumed. I anticipated what new toy I'd get each time I got my "hamburger" kid's meal. Hamburglar was my favorite, and to whom I owe the many years of grade school I spent being a bully and fighting boys who teased me about my weight. This was back when apple slices didn't come in happy meals and before fast-food restaurants started disclosing nutritional facts. Of course, as I got older the toys stopped coming and instead I was rewarded with a pounding headache or stomach pains.
In an effort to prevent the onset of major health issues I'd be exposing myself to by eating from many of the fast-food chains there are out there, I make better eating choices as a young adult. Now it's wild-caught this, grass-fed that and organic when it's not too much of an inconvenience. I've committed to cutting meat out of my diet at least a few days a week — if not entirely, after the USDA announced a discontinuation of labels for grass-fed and naturally raised livestock. I drink alkaline water more than any soft drink and fasting often has helped with clearer thinking, clearer skin, an improved immune system and has heightened my sense of spiritual connectedness.
I am not alone in this regard. People are more health conscious than ever, putting their money where their mouth is. According to Mashable, 2016 promises to be a landmark year as food giants struggle to meet demand for fresh, local and organic food. Transparency surrounding the ingredients people are putting into their bodies and their long-lasting effects are proving to be more valuable than convenience.
As the demand changes, so does the industry. With vegetarian, raw, vegan and gluten-free lifestyles steadily becoming more common, I can only hope that obesity, heart disease, diabetes and other pertinent health issues decrease in number as a result. We're taking steps in the right direction from the looks of it. And maybe, one day, future generations will look back and view fast food as some crazed, barbaric crime against...
My doctor recommended the South Beach Diet last year, so I read the book. And I like everything except some of the "success stories." They're filled with comments describing how people felt when they gained weight:
"I was about 25 pounds overweight at 174 and a real couch potato. I was pretty disgusted with myself..."
"I had been invited to a wedding and told a friend of mine that I didn't even want to go because I was so depressed about how I looked."
"There wasn't a remote possibility that I was going to put on a bathing suit. I thought, here I am, I'm not that old, I'm a pretty attractive woman, and I can't wear a bathing suit. And I'm not talking about a bikini; I mean a plain old one-piece."
And how they felt after losing the weight:
"I love myself again."
"I fit into my old clothes again. I wear tight, sexy jeans and can still wear sleeveless tops."
"I'm amazed by how many guys are asking me out."
It was hard to read, because I'm all too familiar with the message: being fat makes you disgusting, unlovable and unsightly, and the best you can do is hide your body as much as possible until you finally lose the weight — at which time you'll become worthy of affection and can finally crawl out of your hole and start enjoying life again.
This attitude is deeply ingrained in American culture. People consider it normal — even obligatory — to shame and criticize fat people, often publicly. Fat people are stereotyped as lazy, stupid, unclean, desperate for dates and lacking impulse control. And of course, unattractive.
Because of this, fat people are taught to hate themselves, and non-fat people are taught to be terrified of becoming fat. Studies show that children as young as 5, 6, and 7 are worried about their weight. 42 percent of first-, second- and third-grade girls want to lose weight, and 50-70 percent of normal-weight girls ages 6-12 think they are overweight. In one study, more than half of females ages 18-25 would prefer to be run over by a truck than to be fat, and two-thirds would choose to be mean or stupid rather than fat.
Yes, the obesity crisis and its related health risks are real. Many people, me included, need to make permanent lifestyle changes to improve chances of living a longer, healthier life.
BUT NEGATIVE SELF-TALK AND FAT SHAMING ARE NOT THE ANSWER.
In fact, negative body image makes it harder to lose weight. Studies have shown that weight discrimination and stigmatization actually increase the risk for obesity. Campaigns to combat obesity that rely on fat-shaming are not motivational and just don't work. Negative body image also encourages poorer mental health outcomes. Girls who are unhappy with their bodies, whether overweight or not, are at a significantly greater risk of attempting suicide.
WHY AM I TALKING ABOUT ALL THIS? BECAUSE WE HAVE THE POWER TO CHANGE IT.
Let's start more conversations about body image. Let's teach our youth that positive body image is not the enemy of better health. People take care of things that they love and value. It's much easier to be kind to a body you love than a body you hate.
And let's stop tolerating concern trolls - those who pretend to care about a person's health but then go on to attack their appearance and self-esteem. It's as simple as practicing the golden rule. Treat other people — yes, even fat people — as you want to be treated. If we do this, we, as a society, will lose the perception that being fat is worse than being run over by a truck.
Despite years of surrounding myself with body positive messages and practicing intentional self-love, I still struggle with a lot of the sentiments shared in those South Beach Diet testimonials. None of my self-love has made its way to my arms. I wear sleeves, sweaters or shawls under any and all circumstances, including at the pool, in formal wear and with sundresses in 100 degree heat.
But I've still come a long way. On most days, I feel pretty darn cute. I find trendy plus-size clothing online. I send selfies to my girlfriends, who I know will respond, "girl, YASSSSS!!"
And I surround myself with a support system of friends and medical professionals who keep me accountable along my health journey while also being clear that I am an amazing, intelligent, beautiful person deserving of love and respect today, right now as I am.
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Last year around this time, I was disgusting. I’m not exaggerating. Most nights, I was binge-eating Wawa mac & cheese with a side of Sweetarts at 1am. Mac & cheese is great, don’t get me wrong—and I love me some Wawa (if you don’t know what Wawa is, trust me, you’re missing out). But after several weeks of doing this, I felt really crappy. My eating habits were out of control.
As an emotional eater, I use food to soothe feelings of sadness and stress. Eating like that was particularly concerning because diabetes and heart disease run in my family—all of my grandparents passed away as result of diabetes, heart disease or stroke. With that type of family history, wasn’t just a problem; it could cost me my life. To top it all off, I felt especially bad about myself as a former cross country runner. I knew better so why wasn’t I doing better?
I was so concerned about my diet that I started seeing the nutritionist at student health services. Around the same time, I reactivated my Instagram account, where I often admired the posts of health-conscious Instagrammers, many of which were Paleo diet recipes. For those who may not know, The Paleo DietTM is a return to primal eating using modern, unprocessed foods to mimic the diets of "our pre-agricultural, hunter-gatherer ancestors." It's effectively a fad diet that requires you to cut out dairy, alcohol, potatoes, bread, grains and processed foods. Vanessa Barajas’ posts were my favorite. Though her recipes were ambitious, they always looked delicious and fun to make. This is when I became fascinated by the Paleo diet. My mom has been low-carb for years and she's super fit. But it hadn't occurred to me to try a low-carb diet myself. I figured going Paleo could be my chance to make long-term adjustments to my poor eating habits.
This all happened last spring. It took me until November to commit to trying the Paleo diet. I knew I wanted to change my diet drastically. My habits were too unhealthy not to change — but my emotional eating had gotten the best of me. In early August, I quit my job. In late August, I moved back in with my parents. In October, I was laid off from a part-time job, something I’d only taken on to earn a little extra cash. Then I failed my driving test in November. The list goes on. I couldn’t handle failing at a diet too. But I had to change something. I decided to take a single, teeny tiny baby step towards going Paleo by asking for a Paleo cookbook as a gift. When I received The Paleo Kitchen for Christmas, I officially got ready to go Paleo.
So here I am, finally getting started. I’m determined to make 2016 my best year. Part of being my best self is forming new, healthier habits and remaining committed to them. Going Paleo is hard. I’ve failed at some point every single day so far. But, I refuse to give up on this diet, and I refuse to give up on myself. I hope you will follow along with me as I face the challenges of making this transition.
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When you hear the word vegan, do other words such as, “salad-eaters,” “animal-lovers” and “rich hipsters” come to mind? Well, let’s point out a few things. Not all vegans fall into these categories. And even if you don't want to take the leap to a vegan lifestyle, you can learn some healthy habits from them — even if you still plan to eat meat and animal byproducts.
Below are some good tricks to learn from these herbivores.
1. Eat a meatless meal sometimes
Before you believe this tip is a scheme to join the green side, hear me out. Meat consumption is connected to diseases such as cancer, heart disease and type 2 diabetes due to the high saturated fat content. Replacing meats with fruits and vegetables can reduce those risks and help weight loss, boost energy, and increase longevity. Try to skip the meat on your favorite salad or even make a vegetarian dish in order to gain these benefits.
2. Read labels
One thing you might notice about vegans is that they tend to read labels and question EVERYTHING that they put in their mouths. The reason behind that is because many foods have animal ingredients disguised by huge words like “Isopropyl Lanolate” and “Carminic Acid.” Regardless of whether you care about eating sheep gland oil or female cochineal insects, you should know what's going in your body. Reading labels beforehand can help control your sodium, sugar and caloric intake as well as prevent allergic reactions to certain foods. Just because it looks like it may be “healthy” or “natural” doesn’t mean it is.
3. Try new foods
With all animal products out of their diets, vegans try to find plant-based alternatives to ease the transition. Going out of the box and trying a new food can help spice up your meals. Don’t know any “vegan” food other than tofu? Check out other vegan substitutes for your next dish. Stuck on a dinner plans? Challenge yourself and choose only seasonal produce in your meals in order to get the freshest taste.
Even if you have no future plans to eliminate animal products from your diet, taking notes from the vegans in your life can lead to a healthier...
When international pop icon Beyoncé Knowles-Carter revealed her vegan weight-loss secrets on ABC’s Good Morning America she received an unprecedented backlash from her otherwise loyal fans. While the star’s latest announcement might not be a hit with her main fan base, embracing a lifestyle free of animal products and processed foods may have both health benefits and economic effects that could appeal to followers of the #blacklivesmatter movement.
To make her vegan debut to the world, Beyoncé took a change of course from her usual surprise announcement strategy and coordinated the exclusive release of her diet secrets with Good Morning America, the leading morning talk show with nearly 5 million viewers. The pre-recorded segment featured the “***Flawless” star recalling her personal weight-loss struggles and cited the benefits of vegan-style cooking for people with diet-related chronic diseases.
The A.M. news slot was a plug for Mrs. Carter and her longtime trainer Marco Borges’ new diet plan and health-food delivery service, The 22-Day Revolution. But the fans weren’t interested and they let the world know it. Botched product launch aside, there is merit to the entertainer’s message and Black people stand to benefit the most.
If there were a competition for the demographic with the highest percentage of hypertension, diabetes or obesity, Blacks would lead the way as a statistical frontrunner.
According to the Center for Disease Control and Prevention, “Non-Hispanic Blacks have the highest age-adjusted rates of obesity (47.8 percent) followed by Hispanics (42.5 percent), non-Hispanic Whites (32.6 percent), and non-Hispanic Asians (10.8 percent).
The graph below traces the incremental rise in diabetes rates since 1980. While all races are affected by the high-carb, high-protein, high-sugar western diet, Blacks are disproportionately affected by the disease.
The CDC’s statistics on blood pressure levels support the trend.
Diabetes, hypertension and obesity are known as comorbidities, or chronic diseases that occur simultaneously. These ailments are precursors for more serious conditions such as kidney failure, heart attack, aneurysm, stroke, vision loss, amputations, gallstones and breathing problems. Reading this list might cause you to think twice about health problems you or your family members might be familiar with. I know I am.
The leading causes of death amongst the Black American population are heart disease, cancer and stroke. Studies have shown a correlation between disparaging health and diets low in fresh fruits and vegetables. The Department of Agriculture estimates that 23.5 million people live in food deserts. Food deserts occur in low income places with low access to affordable, healthy food choices. Black people are more likely to live in such areas.
In addition to limited food options, Blacks (and Latinos) also receive a higher rate of junk food advertising on a day-to-day basis. In November 2014, The Washington Post reported about a team of researchers who found that kids in black neighborhoods were targeted with 60 percent more junk food ads than kids in White neighborhoods:
“Fast food restaurants blanket the country, but they are especially ubiquitous in the country's poorer communities. This reality, which has been called 'food oppression,' is a crucial component of a growing systemic problem in the United States, whereby America's richer communities are eating better, while its poorer communities are eating worse.”
A change in the way we eat could save hundreds of thousands of Black lives a year, simply by eating less processed foods. In an experiment, African Americans who ate a South African diet for two weeks decreased their precancerous colon growths.
Could Beyoncé’s plan save the day? Maybe. Some took to Twitter to question the feasibility of the plan given the expense of healthy food. Others bombarded her Instagram account with meat-laden emoticons. Granted, if you have a spare $945 to spend, the 22-day meal plan might be for you. But if you live in a neighborhood where artificially colored sugar juice is cheaper than a bottle of Poland Spring, then you probably won’t be clamoring to sign up for the service.
There are other options. Simply reducing meat intake to a few times a week can make a big difference.
Ricah Norman, a Brooklyn-based chef, enjoys cooking vegan meals for herself and clients. She recently catered a #Sanaa party in Bed-Stuy and her all-veggie dishes sold out before nights end. For Norman, pursuing plant-based nourishment doesn’t come at the cost of taste. “If anyone believes they have to give up comfort food in order to be vegan, they have never had my cooking, especially my peach cobbler,” she shared.
She admits people living in poverty might feel limited by their pockets, but remains steadfast in her vegan-friendly eating style. “We suffer from an abundance of shitty options,” she states in an email exchange with Blavity. “If we take control and stop letting everything be dictated to us by those who have some type of monetary stake hold in what we do, we’ll be alright,” says Norman.
It is hard to take Beyoncé seriously when she is clearly promoting a product that piggy-backs off of her diet revelations.
It would be truly revolutionary if the Queen’s so called “22-Day Revolution” actually sparked 22 days of social change. There might be a way. For a moment during the GMA segment could be mistaken for a cunning boycott of the American food industry. “For the average person to go on a vegan diet, DO NOT shop the center isles of the grocery store, that’s where all your packaged and processed foods are going to be.”
Kraft, General Mills, Dole, Nestlé and Pepsico make nearly all the food Americans eat, but Black people fare the worst. Fast food chains do the Black community no better. A large percentage of McDonald’s customers are Black, proving that the company profits at the expense of Black bodies. Does McDonald’s care about Black lives? What about Nestle?
Is Beyoncé covertly telling us to boycott the multi-billion dollar food industry? The Carter’s have allegedly paid the bail of a number of activists. Should we brace ourselves for a politically outspoken B? Probably not.
But what would the wholesale adaptation of a plant-based lifestyle change mean for the companies that produce junk? If #blackoutblackfriday was any indicator, there is power in the purse and our collective pocket is $1 trillion strong. No justice, no profit and along the way, better health. They say self-love is a revolutionary act. What could be greater than taking care of oneself?
Hopefully by now the Beyhive will have forgiven Beyoncé. Maybe they will thank her too. If this young mother can get millions more people to eat their vegetables, she will have succeeded where many have failed and would truly prove herself to be an influential Queen after all. No GMA needed.
Melissa B. Elian, better known as Bunni, is a Haitian-American multimedia journalist based in New York City. She specializes in documentary and news photography/video. Her work has been published by the Daily Beast, Global Post, New York Daily News and Afropunk.
Follow her musings about current events on Twitter: @bunnisays or her snapshots on Instagram: @hellobunni
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This morning, Beyoncé announced the secret to her amazing body: veganism. After trying a 22-day diet that encourages healthy eating for a long period of time, Beyonce has officially signed up to become a vegan.
Going vegan is no easy feat. Pulling out all animal byproducts from your diet can be a challenge. Giving up milk and honey alone is enough for me to say no. However, eating vegan doesn't mean you have to give up delicious, flavorful foods.
Below are six easy vegan recipes for you to make if you want to follow in Queen Bey's footsteps.
Vegan Fajita Quesadillas
Vegan Stir-Fry Spaghetti
Vegan Cornbread Muffins
Raw Vegan Pad Thai
Vegan Mac and Cheese
Vegan Kale Soup
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