Veg Vivaciously

9/04/2011

RECIPE OF THE WEEK: Raw Vegan Turtle Brownie (served warm--just like out the oven)

Brownie Ingredients:

1 cup raw organic walnuts (presoaked)
1 cup raw organic pecans (presoaked)
3 tbsp raw organic honey
½ tsp organic vanilla extract
1/2 cup raw cacao powder
2 tbsp carob powder
5 medjool dates (presoaked)
1 cup raisins (presoaked)

Carmel Ingredients:

5 medjool dates (unsoaked)
5 medjool dates (presoaked)
1 tbsp mesquite powder

Chocolate Sauce Ingredients:

¼ cup raw blue agave
2 tbsp raw cacao powder
1 tsp carob powder
½ tsp coconut manna
½ tsp coconut oil
Pinch of Himalayan salt
Dash of almond extract (optional)

Pecan Topping:

¼ cup chopped raw organic pecans

TIP (1): Don’t throw the water out you soaked the raisins and dates in! You’ll use the water later. It’s already sweetened and will add that extra something to this treat!

TIP (2): Nuts used in this recipe was soaked for at least 12 hours in purified water.

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Step One:

Make The Brownie Batter! Throw all of the brownie ingredients into your blender or food processor. Blend or process until it has a brownie or cake like consistency. (Because you’re putting it on the dehydrator, its ok if it’s a little liquidy, just make sure its not too runny. You want the batter like cake batter, not like bread dough.) Add the water you soaked the raisin and dates in to thin it out if necessary. I used ¼-½ cup of the presoaked raisin water. Now its time for the dehydrator…

Step Two:

Prep your dehydrator! I typically pre-line my dehydrator tray(s) with parchment paper. I find it’s easier to flip things over to ensure thorough un-cooking. It’s also much less clean up.

Step Three:

Pour the brownie mixture on the dehydrator tray(s).

Step Four:

Dehydrate! Dehydrate it for 10-12 hours, then flip it over and dehydrate it for another 10 hours, flip it again (just in case liquid rotated to the bottom) and dehydrate it for another 2 hours. Total dehydration time should be 24 hours. It may take longer depending on your dehydrator type and how much water you added to your mixture. In either case, stick a tooth pick in; if it comes out without residue, your brownie is done! If your toothpick has residue on it…dehydrate it some more, as needed!

Step Five:

Make your Chocolate Sauce! Put all of your chocolate sauce ingredients into your blender…Blend…and you have chocolate sauce!

Step Six:

Make your Carmel Dip! Put all of your ingredients in the blender, blend until smooth…be sure to add a lil of that water you used to soak the dates…it will help make it creamy and thin it out…and you have raw vegan caramel!

Step Seven:

Wait! And wait without losing your mind or dipping your finger into your brownie mixture that’s on the dehydrator…and stay out of that chocolate sauce…yeah yeah yeah…stay out of the caramel dip too!

Step Eight:

Prepare your Brownies! Your brownies are done, cut them into desired pieces and ice them with the chocolate sauce…put a piece on top…ice it again with chocolate sauce…drizzle caramel dip on top…put the chopped pecans on top…drizzle with more caramel…then drizzle with chocolate…and you have just made the greatest raw vegan brownie ever!

I know…I know…you love me! (Guess what? I love you too!)

Oh…

STEP NINE:

EAT!

If you're worried about nutritional content of this brownie, or if you're a calorie or fat gram counter...let me just tell you. Eating this brownie is better for you than eating a piece of chicken. This brownie is loaded with healthy fats and proteins, that help turn your existing fat into lean muscle. To learn more, click here.

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9/02/2011

WEEKLY FITNESS TIP: 8 Walking Tips

Stretch before and after. It’s a common misconception that stretching is not necessary for walking. It’s a good idea to stretch because this warms up your joints and muscles before walking, making them more flexible. More specifically, it increases the temperature in your muscles and joints and increases blood flow that will make you more comfortable when you walk and reduce the risk of injury. After walking, it helps to relax those same muscles, thus avoiding any cramping or muscle tension one might get if they evade stretching.
Make sure you have good range of motion when walking. In other words, don’t flap your feet! Take your strides from heel to toe. Walking is a no pain form of exercise if your feet hurt while doing it, you’re doing it wrong or you have the wrong type of walking shoes. And bend those knees! Don’t walk stiff. Work those knee joints and thighs and bend your knees. So now remember…bend your knees and walk from heel to toe.
Get good supportive shoes! Your walking shoes should be lightweight, but still very supportive. Having that arch support is equally as important as having cushioning. If the shoes are stiff and nonflexible, then they are not good shoes for fitness walking. You need to have shoes that bend when you bend your foot, while maintaining good arch support, but while also providing that padding necessary for shock absorbent for your feet. I know it seems like a lot to look for in a shoe, but trust me, you will be thankful later. As often as I walk, I have no blisters and my feet don’t hurt.
Move those arms! This is a common mistake for walkers. I’ve done it! Everyone has. But it takes that first time of coming home later to find your hands are suddenly swollen to an abnormal state and you don’t know why, to fix this problem. Be aware…this is not that crazy chicken swing arm movement that might side punch someone walking next to you, or coming up behind you! Instead, try bending those arms at a 90-degree angle and swing them while you walk. Keep your arms moving. By moving your arms effectively, one can also add power and speed effortlessly. Also, a normal walking motion uses the arms to counterbalance the leg motion, not to mention moving those arms helps to tone while burning that unwanted fat.
Look Up! I know this sounds silly, but I see so many people walking and they look down. Look up! This is good for your posture while providing a long body-line to prevent problems with your back, neck and shoulders. Your chin should always be parallel to the ground. Your eyes should be focused on your path in front of you. Don’t worry; you’ll still avoid the doggy poo if you look up.
Wear the right cloths. Be comfortable. For warmer climates, don’t wear too much and don’t wear too little. Wear cloths that move with you. For colder climates, your base layer should wick sweat away from your body to keep your skin dry. Cotton should not be used - save your t-shirts for other purposes. Good long underwear pieces are appropriate for layering that are made from fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk. These fabrics will take the sweat away from your body to evaporate. If you walk at dawn, dusk or night be visible. This will help you to avoid becoming a hood ornament. Many shoes have reflective lighting, but studies show it is best to have several reflective elements to be seen from all directions.
Drink! Many don’t know you are supposed to drink a glass of water every hour throughout the day to stay hydrated. So does this time get avoided while working out? No! You drink more! Every time you sweat you lose water that you put in. So rehydrate your body. Drink water at least every 20 minutes while exercising. Drink a full glass before you work out. Drink as necessary during your work out (just so that I'm clear, this doesn't mean gulp down 20 ounces of water mid work out...don't do that, you'll probably get cramps, take sips as necessarily but be sure to sip at least every 20 minutes.) And drink a cup or two after working out.
Monitor your progress. Get some sort of pedometer. I have one that monitors my calories, strides, speed, miles, miles per second, it does everything but pour me drink when I’m thirsty. I love it. There are many brands out there and many that will sync with your music. If you can’t afford one, download an app on your iPhone or Android. There are many that are free!