calories

But Where Do You Get Your Protein??????

03.20.2016 by Jane //

Wow, it’s been a quick minute, I’m sorry I left y’all. Between graduating high school and moving to New York City my life has been a little bit crazy. But I’m back and better than ever! I am writing my first post back as a real life human (okay I was human before, but I was a senior in high school, now I’m a freshman in uni so it’s like a big difference) about the rundowns of being vegan. I’ve been vegan for a little over a month so I’m still in my ‘new member phase’ of veganism but lemme tell you that I’m here to stay. I get questions all of the time about what it’s like to actually be vegan, and so far it really has been a breeze. If you are an OG reader, then you should remember my week long journey eating vegan in May of last year. If you’re a new reader: what’s up? How ya doing? Welcome to my wild life!

Okay so back to the point of this actual post: veganism. The thing that you will get asked about the most as a vegan is where does your protein come from and if you get enough. It is annoying, but that is how most people are trained to think: PROTEIN PROTEIN PROTEIN (You get my point).
So you could get protein from things like tempeh, tofu, or seitan. Seitan, for example, in 85 grams has 90 calories, 1 gram of fat, 3 grams of carbohydrates, and 18 grams of protein. Compared to 85 grams of chicken breast (raw, with no skin) which contains 94 calories, 1 gram of fat, 0 carbohydrates, and 19 grams of protein. It pretty much aligns, meaning that you don’t actually need to kill anything to meet all of your nutritional needs.

If processed foods aren’t your thing (they aren’t really mine) then don’t worry!! Plants and grains have protein too (shocker). In 300 grams of raw broccoli, it has only 100 calories, 1 gram of fat, 20 grams of carbohydrates, and 8.5 grams of protein. Now it is not as much as the seitan or the chicken but look at a number of grams. The seitan and the chicken are both for only 85 grams, whereas the broccoli is for 300 grams. Keep in mind that one pound is 453 grams. So you can eat a little short ofa pound of broccoli for only 100 calories. Meaning you get to eat much, much more and thus, eat less shit. Like just look at the sheer volume that you can eat for the same amount of calories of a much smaller portion of something super processed and super shitty for you.

Quinoa and lentils are other bomb options. 100 grams of boiled lentils have 115 calories, 1/2 a gram of fat, 20 grams of carbohydrates, and 9 grams of protein. 100 grams of cooked quinoa has 120 calories, 2 grams of fat, 21 grams of carbohydrates and 4.5 grams of protein.

There is also brown rice, beans, other vegetables, seeds, the list goes on and on. Moral of the story is: vegans don’t have to worry about protein because it is in literally everything that we eat.
See loves? It’s totally groovy to eat plant based and nothing to fear. It may seem super overwhelming but just think of me as your little vegan fairy to help guide you through the process. My next article will be about eating out with friends (which is totally fine, just take a deep breath).

Much Love,

PbandJaney

Treat Yo Self (Cheat Treat)

05.08.2015 by Jane //

Guess what today is! Well it’s Friday so that’s gnarly, but it’s also Treat Yo Self. Which is just the cherry on top of the Friday sunday. Since I mentioned ice cream it would be a tease to not talk about something including ice cream right? Right. So today I’m going to show you guys a recipe for a root beer float, but the kicker is that it only has 35 calories. Only 35 calories? Darn tootin.

But how is that possible?? Well it’s using 2 ingredients (my fave, nice and easy) that are both crazy low in calories. The root beer component is the Zevia soda, which has 0 calories. It only has 0 calories because it’s sweetened with Stevia, which you can read about in my lemonade recipe. So by using Zevia’s Ginger Root Beer instead of regular root beer or even diet root beer you’re saving a bunch of calories, and saving yourself from all the chemicals and additives.

And now the ice cream part, the creamy, luscious part of this recipe. This is where the calories come from, you know, all 35 calories. I found in my travels an ice cream called Arctic Zero. It has 150 calories per pint so even if you were to binge (which you really shouldn’t) it shouldn’t affect what else you eat if you are counting calories. But 1 serving of 75 grams (a pretty solid serving) is 35 calories. Yum! They have a chunky ice cream as well with like chocolate chips and cookie dough, but they don’t have that at my local market. But this ice cream also has a low glycemic index, is gluten free, and lactose free. What gives Arctic Zero it’s sweetness is monk fruit extract, which is 150 times sweeter than sugar. I will warn you though, Arctic Zero is a bit harder than regular ice cream. It doesn’t affect you while eating it, but when using a spoon to transfer from carton to bowl can be a bit of a struggle. But that struggle is worth it.

The flavour I’ll be using in this recipe is Vanilla Maple, because duh. But I also have their Purely Chocolate and Chocolate Peanut Butter, and both are stellar. But with the Chocolate Peanut Butter, I’ll mix in a serving of PB2 chocolate peanut butter and a splash of cashew milk for a creamier, more intense flavour for only 80 calories. Arctic Zero, Zevia, Glass, Scale

Things you will need:

1 Can Zevia Ginger Root Beer

1 serving Arctic Zero Vanilla Maple (75 grams)

Food scale, set to grams

Whatever glass you want to use

Spoon or Ice cream scoop

Easiest treat to make right here. Place your glass on your scale and tare it so it says 0, then add your ice cream till it’s 75 grams. Once you have that all ready, just add the root beer and enjoy!

It’s really that easy to still enjoy treats but not breaking your caloric bank! So you’re treating yo self, but you’re not breaking yo bank for a treat.

With much love,

PbandJaney

Lemonade!

04.30.2015 by Jane //

A classic drink that from now until school starts again in the fall, is loved by thousands. But also in America, I know that there is an obesity epidemic, with over a third of Americans being obese (35.7%) and over two-thirds being overweight (68.7%). On average American’s consume over 3000 calories a day. And here’s another fact to scare you into switching your habits, a pound consists of 3500 calories. So a person, who eats 3000 calories a day, will have consumed 21,000 calories in a week. Since many live a sedentary lifestyle, that amount of calories will result in gaining a minimum of 2 pounds per week. And it’s estimated that on average, American’s consume around 450 calories a day on soda, alcohol or just sugary drinks in general. So while that orange juice in the morning has some vitamin C that is beneficial, it has a boatload of sugar that’ll cause you to crash around mid-morning.

Have no fear; I’m here (with a bit of rhyming) to bring to you one of my favourite drink recipes for this time of year. This is ain’t your momma’s lemonade recipe, this is my start fresh lemonade. Oh so clever. Now I will warn you I do love lemons, I have at least lemon a day in my drinks, so I love lemons. But if it’s just a little too tart for you either up the stevia or lower the lemon juice by around 25-50 grams.

As I mentioned, stevia is the hero of this recipe. Stevia rebaudiana is where the stevia we use is from. It is a South African plant that is grown mostly in China and Brazil. It contains no calories, no carbs, and has no glycemic index. It contains potassium, zinc, magnesium and vitamin B3. It comes in both liquid form and solid, with different flavors.

Here are the things you will need: Lemonade_ingrediants

175 grams lemon juice (around 2 lemons)
2 packets SweetLeaf stevia (or a stevia of your choosing, this amount of stevia is around 4 tsp. of sugar)
515 grams water
Food scale, set to grams
Mason jar (optional)
Lemon Reamer (optional but suggested)
Britta Pitcher (optional)

The steps are fairly simple. Use the reamer to get the most juice from the lemons, if you have too much juice you can just put that in another airtight container and save it for another recipe. I like to add the stevia after the lemon juice because pouring the water does a little bit of the mixing for you. Finally, you add the water. Then just close your mason jar and shake.

It’s as simple as that. It is also great because it’s easy to customize. I’ll add frozen strawberries sometimes instead of ice so it’s crisp strawberry lemonade. And if you want it more or less tart, you just change the amount of stevia you add.

And there you have it! The only calories in this drink come from the lemon juice which is around 25 calories. Which compared to the 200 in your Tropicana, that doesn’t sound so bad.

With much love,

PbandJaney

But Where Do You Get Your Protein??????

Treat Yo Self (Cheat Treat)

Lemonade!

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