Stress Sucks...

This isn’t a normal vegan blog post. The subject though is something almost everyone can relate to…STRESS.

The nasty six letter word that wrecks havoc on your energy, digestion, head, attention span, memory, appearance, confidence and anything else you might need in order to sit up straight and work a normal office job.

I’ve neglected my blogging due to stress and wanted to share some of what I have learned in dealing with a sequence of intense and overwhelming stressful situations. ((This is coming off a two-month span of some of the greatest anxiety filled moments I have experienced in my life.))

BREATHE – Sounds simple, but slow long, deep breaths, ten of them – where you breathe in filling up your stomach, then your lungs and then slowly let it all out. Under intense stress, I find that I actually hold my breath, so the word breathe becomes a mantra for me at times. You can sit and breathe deeply in absolutely any situation and you are taking care of yourself. Concentrating on your breath also gives you something specific to think about other than the 100 million other things that may be happening around you while you are breathing deeply.

EAT HEALTHY – Have small healthy snacks on hand. If you have problems with stress or high cortisol levels even small stressors like feeling hunger pains can trigger your body to release more cortisol. So if you are maxed out on stress, keep something healthy at hand like fruit, snack bars, carrots or banana chips to help satisfy your hunger and keep you from stressing out your body more than necessary.

TAKE A MENTAL HEALTH DAY – If what you are really “needing” is a day at home away from everyone and everything because you have kept yourself TOO BUSY – then take care of yourself and take that day! Read a book, put on your favorite music and dance, go for a drive and sing at the top of your lungs, or do something creative like drawing, crafting, sewing, writing…what ever fulfills you. Do this for yourself. It will relax you and give you an outlet to release some of the built up tension and stress.

AVOID ADDICTIVE TRIGGERS – For me that would be shopping. I can find an excuse to shop at any time. I can always think of some reason I NEED to go to Express, and it doesn’t matter if I lost my card (or did I put it through the shredder?) That is okay! They will look up my account for me…

When you are really stressed out stay away from your triggers (Casinos, malls, bars, strippers, whatever your trigger might be – stay away!!) It doesn’t really make you feel any better. Although, I do love the dress I splurged on and probably won’t have paid off until next year. All of that love doesn’t change the fact that there are other issues or feelings at hand that are being avoided by diving into an addictive behavior. (Ugh, I know that reality really sucks when you think about it like that doesn’t it!?!)

PUT YOURSELF FIRST – Make decisions based on what you really need. Is this really the best thing for you? Are there things you can be doing for yourself which will help? If you are always running late to a meeting, set appointments with a 15 minute cushion. So if an appointment starts at 2:30 put on your calendar that it starts at 2:15…

Budget in a 15 minute break each day to take care of your personal needs that you put off or don’t do because you feel like you don’t have time. For me this is the time to make a doctors appointment, or call to find out exactly what I need to take to the DMV to finally legally change my last name back to my maiden name. ((Oh, and while on that call I got the hours available and directions on how to get there, average wait time, etc. so I could budget enough time in my calendar.))

And, also on that note – make the list of personal things you need to take care of along side your work to do list. This way you don’t “forget” to take care of yourself.

TAKE CONTROL of the things you have control over – that is your actions and reactions to situations and events. What other people do or say are not within your control.

For me, I took control of my finances. Months after my divorce, our house is still on the market and I am paying half a mortgage and rent. (I can’t control the real estate market) So, I decided to lower my car payment and get a cheaper place to live. (I can control this.) With a few well thought out decisions, I was able to lower my monthly expenses by $400. (Now when the house sales I really can go shopping!)

As soon as I started making smarter financial decisions a series of unexpected financial gains came my way: I made $400 at a garage sale, my car dealer sent me back a $460 check because they estimated the payoff on my old car incorrectly, a last minute call for help on a photo shoot resulted in my earning $135, and I got a raise at work when I moved into a new position. Let’s just say this relieved A LOT of stress.

STIMULATION – Yes, sexual stimulation is doctor recommended for stress relief. (Not kidding here – it really was doctor recommended) It gives you one more reason to take care of yourself.

EXERCISE – Even if you only fit in 5 or 10 minutes. Keep your body moving. If this is stressful to you, do something more low impact like Yoga. Yoga is my go to exercise when under intense stress. It has the breathing exercise, body exercise, stretching, mental relaxation – all combined together.

ASK FOR HELP! – The best help I have found, advice and real world results, has been from visits to a naturopath and my chiropractor.

I recommend: Dr. Jason Bradley in Iowa City, naturopath (wish I could find a Dr. Bradley here in Des Moines!) If you are not in Iowa City, follow him on Facebook, he posts some really great information.

Hassel Family Chiropractic in Des Moines, Dr. Hassel has been tremendously helpful to me in motivation, encouragement, and checking in on how I am .

Time for Strawberry Shortcake!

Strawberry Shortcake is my all time FAVORITE summer treat. As a vegan, the question becomes what do you put those sweet red berries on that will taste as good as angel food cake? In case you were not aware - angel food cake is packed with lots, and lots of eggs!

So, with a craving for my favorite dessert, I whipped up my favorite vegan cupcake recipe and it was the perfect substitute. http://shmooedfood.blogspot.com/2006/01/fluffy-white-cupcakes.html

Before you get the cupcakes started, wash and cut your strawberries then sprinkle 1-2 TBSP of sugar over the top. Put these in the refrigerator and let the magic begin. I added some vanilla soy ice cream on the side of my dessert for the perfect addition!

Vegan Iowa Featured in Des Moines Metro Mix & Juice!

Check out the link below to see the top places in Des Moines to eat out Vegan!

http://desmoines.metromix.com/restaurants/article/what-are-you-hungry/2646093/content

Also, we have a new Des Moines area veg-friendly Facebook group, Des Veg Life. Vegetarian meet up plans in the works and much more!! (as soon as I figure out how to put a facebook link button on here I will.)

Also, as an update to the Des Moines food list you need to try:

Tacopacolypse - http://www.tacopocalypse.com
They feature a vegan chorizo taco - get one this weekend at the Farmer's Market!

Fongs Pizza - http://www.fongspizza.com/home.html
I haven't got to try this place yet - but I hear they have vegan cheese!

Dos Rios - http://dosriosrestaurant.com/
Vegan friendly - and I think we almost have them convinced via twitter to offer vegan cheese.

Help us make a vegan revolution! Encourage your favorite restaurant to offer veg friendly choices!! Let me know what you think!!

Egg Substitutions & Spring Bread Pudding

This Easter my sister found a really yummy bread pudding recipe. The challenge was how to make it vegan? Vegan baking is an art. If you live in Iowa and you want to see this art in action, visit Fairgrounds Coffee House in Iowa City, www.fairgroundscoffeehouse.com. I worked at this coffee shop for a summer a few years back. They have a full line of vegan bakery items. While helping to bake bread, muffins and cupcakes each day, I learned to look at the baking process differently.

The question comes up a lot from people. “How in the world do you bake without eggs?” The answer is “I substitute the egg for something healthier!”

The first thing to know about baking without eggs, is how the egg is acting or reacting in a recipe. So when you go to substitute an egg you want to make sure you use an egg substitute that will react similarly in a recipe. For example, when baking light items like cookies and muffins, substitute ¼ cup of soft silken tofu. I like using ground flaxseed with water in brownies…because then I can pretend like the brownies are really healthy. The flaxseed acts as a binding agent and helps give rise to the batter.

A great resource for anyone baking without eggs or dairy is a book by Celine Steen & Joni Marie Newman: The Complete Guide to Vegan Food Substitutions – Veganize it! Foolproof Methods for Transforming Any Dish into a Delicious New Vegan Favorite. This book has non-vegan recipes where the authors have highlighted the eggs, dairy, yogurt, etc. and wrote in the vegan substitutions you can use to make it healthier! The book also goes into how to make recipes that are soy free, gluten free, etc. A must have to any cookbook collection!

For your reference here are some common egg substitutions:

• Ener-G Egg Replacer
• Tofu
• Applesauce
• Ripe Bananas
• Ground Flaxseed
• Vinegar
• Bob’s Red Mill Egg Replacer
• Coconut Milk

Okay – now onto the good stuff! The recipe below originally called for 4 cups heavy whipping cream and 4 eggs. I think my recipe is MUCH healthier…and it came out tasting divine! (We didn’t want to stop eating it!)

Spring Bread Pudding

1 Package Soft Silken Tofu

1 large or 2 small Ripe Banana (brown bananas are best for baking!)

2 Cups Sugar

1 tsp Vanilla

2 tsp Baking Powder

2 Cups Fresh or frozen blueberries

1 Cup Chocolate chips (dairy free)

1 loaf French Bread

1. Preheat oven to 350 degrees. Coat a 9X13 baking dish with oil or non-stick cooking spray.

2. In a large mixing bowl, use a mixer or blender to whip the first four ingredients until smooth and thoroughly blended. Add baking powder and mix well.

3. Stir in the blueberries and chocolate chips

4. Cut or tear French bread into small 1 inch pieces and add to wet ingredients (my 4 year old nephew loved tearing the bread apart with me!) Let French bread sit in wet ingredients for 5-10 minutes to become saturated.

5. Pour pudding mixture into oiled baking dish and bake at 350 degrees for one hour or until toothpick comes out clean. (if you can find a spot that does not have a wet chocolate chip!)

After the dish cools you can add vegan whipped cream to the top and it tastes extra yummy. It is good with or without a topping!

ENJOY!!!!

Traveling Iowa - Veg Friendly

My territory for work takes me across 67 counties in Iowa and up into a small part of South Dakota. In a state where hogs out number people, you sometimes get weird looks for asking what is vegetarian or vegan on a menu in the middle of no-where Iowa. I have some suggestions for your car and for fast food eating. Here are some road-tested rules for traveling.

Rule #1 – Plan ahead and Pack your Car!

Small healthy snacks for your car are essential. Don’t be tempted by the overpriced sugar filled snacks at the convenience stores. As you will see from the list below – there is always food in my car. No one goes hungry when traveling with me!

Take care of yourself before hunger ever strikes. Ideas for snacks that travel well include:

• Peanut Butter (This is a necessity just in case – see rule #4)
• Refillable water bottles – fill them before you leave home
• Larabars or granola bars – perfect size to fit a few in your glove box!
• Apples or pears
• Banana chips & apple chips (kids of all ages LOVE these!)
• Nuts
• Carrots
• Celery

Rule #2 - Know your fast food menus.

Unfortunately, you can’t walk into a fast food venue and see items marked as vegan or vegetarian. However, most fast food places have their menu, and nutrition information, including ingredients, posted on their website. The thing about Iowa and Fast food – is that the small towns all seem to have the same exact fast food restaurants. There is not a lot of variety.

Panera – Thank goodness for the black bean soup. This is my staple on the road!

Also vegan at Panera: Sourdough bread, low-fat Vegetarian Garden Soup, salads with no cheese or meat. I am not sure why – but it is really hard to get them to change up the sandwiches and make them to order. I usually stick to the soup!

Taco Bell – The Fresco Burrito has no cheese! If the Taco Bell you visit has no Fresco menu, my all time favorite is a bean burrito, no cheese, plus rice.

Taco Johns – In rural Iowa Taco Johns seem to be much more prevalent than the Bell. Unfortunately, the soft tortillas are not vegan. Go for a bean taco, no meat, no cheese. The secret here is ALWAYS look at your taco before eating. I am not sure why, but they always mess this up. The upside, is that if you are frugal like me, you take back the first taco they messed up, ask for another and get a coupon for free food the next time you visit! (If you go into a situation knowing it will be messed up – there is always a bright side to look forward to!)

Subway – You can rely on almost all of the small towns in Iowa having a Subway. There is not a lot for protein, but you can make a salad to order at Subway or get a veggie sub. The breads that are vegan include: Hearty Italian, Ciabatta, Roasted Garlic and Italian (white). The wheat and honey oat breads have honey in them.

Rule #3 – Research the Community Before You Leave Home

With so many small towns in rural Iowa we are fairly limited on our expansion of fast food variety. Many small towns have a Chinese, Japanese, Thai, or Mexican restaurant that will offer some variety if you are traveling. Although, these small places don’t always have websites to check for nutrition information ahead of time. If you are traveling wider than Iowa – some great sites to check out include:

www.happycow.com Happy Cow is a great resource for travelers and has a list of tried and true vegetarian, vegan and vegan friendly places to eat and shop in cities around the world. If I find a vegan friendly place to eat that is not listed on Happy Cow, I suggest to the owners or managers to add their restaurant as a resource for other travelers.

www.veganeatingout.com This is a helpful resource listing common fast food places and what exactly can be found vegan on their menus.

Rule #4 – If all else fails Rely on the Peanut Butter you packed in Rule #1

If you have a jar of peanut butter or nuts in your car – you have protein to get through the day. If all else fails, I dip my apples, banana chips, carrots and sometimes my fingers into the creamy goodness of peanut butter!

More Comfort Food!

Here is my favorite soup recipe, Corn Chowder! For soup this recipe is fairly quick.

I made corn chowder a few times with soy milk and I ended up with those funny curdles in my soup. Nothing looks appetizing with curdles of milk in it! A friend of mine who runs a vegan restaurant suggested using coconut milk. It is now my favorite ingredient in any “creamy” based soup. This soup does not come out tasting like coconut at all. It is just wholesome and tasty. Also, a note for vegetable bouillon cubes. The low sodium cubes have really good flavor and a lot less salt!

Corn Chowder

6-10 Potatoes (I add LOTS of potatoes! You cant go wrong by adding more)

1 medium Onion chopped

2 Vegetable Boullion Cubes

4 Cups Water

1 tsp Salt

1 package Frozen corn

1 can Coconut Milk

Chop potatoes and onions into small cubes. Cook potatoes and onions in vegetable broth for 15-20 minutes. Add coconut milk and frozen corn. Simmer for another 15 minutes. Use a potato masher to mash soup – not too much – just enough to help thicken. Eat and enjoy!

If you like really thick corn chowder, you can let sit for a couple of hours or cover, refrigerate and heat up again the next evening. The soup thickens the longer it sits.

Comfort Food

I’ve been cooking up lots of comfort food lately. Food that makes you feel safe, secure and remind you of better days. For me comfort foods include soups, stroganoff, brownies and cheesecake. Thankfully, I have found a vegan alternative to ALL of my favorite comfort foods.

There are fabulous recipes for brownies and cheesecake in Sinfully Vegan by Lois Dieterly. Try the “I can’t believe their not Sinful Brownies”

My mom was the inspiration for the Vegan Stroganoff recipe below.

Craving Stroganoff?
Try this! Quick, easy and delicious!
1 Package Boca Crumbles
1 Vegetable Bouillon Cube
1 Cup Water
2 TBSP Corn Starch
1 TBSP Soy Sauce
1 tsp Garlic Salt
1 Cup Soy Sour Cream
1 PKG Favorite noodles

Heat first six ingredients on low until sauce thickens then add sour cream and noodles. Add salt and pepper to taste.