Healthy Meals

Crunchy Cool Cucumbers

I fix fresh vegetables to have throughout the day.  I just want to keep something crunchy with me, and ultimately they are easy to fix as I quickly pack in the morning.  So, what do I put in my little “crunchy snack bag?”

  • baby carrots
  • celery
  • grape tomatoes
  • cucumber slices
  • 1 small pepper (yellow, orange or red)

This doesn’t sound rather exciting, especially since you have not noted a dressing.  Okay…I usually forget to pack it and on many occasions, I am not able to locate my tiny little container.

So why the little article about Crunchy Cucumbers? I was sitting in a meeting crunching away, and very happy to get my snack going and all of a sudden it clicked.  This little green snack is more than healthy; it has several benefits…








Assignment:  What are some of the reasons why you have cucumbers?  Or if you do not use cucumbers as a part of your snack pack, what other vegetable do you use and is it for your health benefits?


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Meatless Monday and Its Origin

T.G.I.M. !! ...item 2.. Meatless Monday - What...

T.G.I.M. !! …item 2.. Meatless Monday – What is Polenta? (December 30, 2012 / 17 Tevet 5773) … (Photo credit: marsmet546)

Meatless Mondays is a term that is becoming more and more familiar to everyone.  It is very interesting that this initiative that is a growing household term, restaurants, and cities in the United States.  Meatless Mondays comes from President Herbert Hoover during World War I.  During the war, President Hoover encouraged citizens to have Meatless Mondays and “Wheatless” Wednesdays to help with the ensuring the availability of food during the war.

In 2003, Meatless Mondays resurfaced to encourage less saturated fat in our diets.  However, this initiative has grown further through research and has spread across the world.  Meatless Monday — a simple idea sparks a global healthy food movement with Peggy Neu at TEDxManhattan  provides history, meaning and psychological data that elaborates further about Meatless Mondays.


Assignment:  Consider the challenge of a meatless Monday and what the facts are about why it can be a healthy start to your week.  In the comment area, share the date that you are willing to start your Meatless Monday and why this video has encouraged you to participate.



Wikipedia contributors, “Meatless Monday,” Wikipedia, The Free Encyclopedia, (accessed August 4, 2014).




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Caution: Food Allergies and a Vegan Diet


*This blog post is for information purposes only.  Medical advice has not been given.  Consult a physician prior to beginning any diet or exercise plan.

EpiPens are portable epinephrine-dispensing de...

EpiPens are portable epinephrine-dispensing devices which can be used to alleviate the symptoms of severe, acute allergies. (Photo credit: Wikipedia)

Whew! Today’s topic of food allergies as a vegan was a huge challenge. I have acquired a few pieces of information that will definitely be informative to you; however, information from other research-based resources have been rather scarce via the internet. Food allergies will be our first topic of discussion.

Food Allergies and Your Choices

Vegan diets are based on grains, seeds, nuts, legumes, soy, fruits, vegetables, and oils. 1

If you have allergies to gluten, soy, nuts and legumes (beans and peanuts), your choices of obtaining protein become limited. There is a choice available for those who still would like to be a vegan.

“Amaranth, quinoa, and teff are top choices. … are suitable for vegan diets, high in protein, and gluten-free.”2

Our bodies need protein to function and in meats they are consider a complete protein, because it has all of the vitamins, amino acids and minerals that we need. However, plant proteins are very limited (incomplete), because it lacks amino acids.

What is an amino acids?

Amino acids are the building blocks of protein which are often the building blocks of the body. Proteins can be divided into two types:

  • Structural proteins – these are found in muscle, bones, connective tissue and to a much lesser extent in cell walls.
  • Functional proteins – these include hormones such as insulin and thyroid hormone, digestive enzymes, and antibodies.3

There are other allergies that one could have; however, protein as you can see is very important to one’s diet.  This is not suggesting a high-protein diet, but a diet that is BALANCED in protein.  There is a difference, so reading labels and planning a vegan meal accordingly is  be a must.

Assignment: To ensure that you are meeting your daily requirements is to attend a vegetarian cooking class at your local hospital or with a dietician. They will be able to help balance your diet along with your personal physician.



1 Zelman, MPH, RD, LD, Kathleen Get The Facts About Vegetarian Diets. July 29, 2014.

2 Groce, Victoria. Vegetarian Nutrition and Food Allergies: Eating with Allergies to Vegetarian Protein Sources

3 Tylee, Dr. Jenny. Amino Acids – What are They and Why Do We Need Them?


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