Tips

Tofu Asparagus Spring Rolls

Congratulations to the winner of my ENLIGHTENED Ice cream giveaway: Valerie M!
Be sure to check your email! & Enjoy your cold ice cream during this crazy heat wave!

This week I have been giving my 100% and going to spin everyday. I am so in love with the endorphin rush that it gives me, and the calorie burn isn’t bad either! I hope that you guys have been scoping out some new workout classes to try this weekend. You may just find your new thangggg. I love motivating you guys with personal posts about my fitness progress and body/weight stuff, but I just can’t get myself to post it along with these gorgeous recipe photos! I feel like those kinds of posts need to be separate, so I’ve set some posts aside next week for updates on how everything is going in the workout world! Right now it’s time for some rabbit food!

I absolutely love all of these bright green veggies! Beautiful!

Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Tofu Asparagus Spring Rolls
Serves 1

1 spring roll (rice paper) wrap
1 inch strip of firm tofu
6 spears of asparagus
1/2 cucumber, sliced
1/4 medium avocado
1/4 cup arugula
4-5 mint leafs

Sesame Miso Sauce
*Also pairs well with low sodium soy sauce, or tamari if you don’t feel like making sauce!

2 Tbsp tahini
1 Tbsp white miso paste
1 Tbsp agave nectar
1/2 Tbsp tamari or soy sauce
1 tsp grated ginger root

Refrigerate all ingredients beforehand. Wash and cut ingredients for inside the spring roll. Fill a bowl or saucepan with warm water. Begin dipping the spring roll wrap in the water and rotate. Continue gently dipping until the rice paper becomes transparent and limp. Lay the pliable wrap on a piece of cheese cloth or clean kitchen towel. Place the ingredients on the top center of the wrap. Fold the sides in over the filling. Then tightly push the ingredients together folding the top corner over, then roll until completely wrapped. Chop in half or into 6 pieces.
Note: I have found that wrapping the spring roll on a towel is the best way to prevent it from sticking and tearing.
Another Note: The spring rolls are much easier to handle if cut in half vs. small pieces!

The Rabbit Food Pyramid Breakdown
Produce: asparagus, cucumber, arugula, and mint
Whole Grain: complete this meal with 1/2 cup of cooked brown rice!
Protein: tofu
Plant Based Fat: avocado

Restocking Shirts Soon!

Hoppy Monday Bunnies!

 Motivation Monday: “If you change nothing, nothing will change.”

I have been getting tons of emails regarding Eat More Rabbit Food shirts!
Since I have received a lot of the same questions I thought I would finally take to my blog to answer them all at once!

Catherine Eat More Rabbit Food Shirts
But before I do, I wanted to say thank you to everyone who bought a shirt! I’m so happy you love them as much as I do! I am obsessed with all of your Instagram and Twitter photos in your RFFMBT shirts!

When will there be more shirts for sale?
I am dropping them off to be printed today! That means I should be getting the finished shirts back sometime next week. Then I need to photograph them on my gorg bunny model Brett, and get them listed in my online shop! Expect new shirts in a couple of weeks!

Why don’t you offer exchanges?
As you may have noticed, the shirts sell really fast (because my bunnies are the best!). By the time you receive yours and want a n exchange, they may be completely sold out and I won’t have any in stock to exchange with you!

Will you sell men’s shirts?
Ohhhhh yeahhhhh!

Why is International shipping so expensive?
I use flat rate shipping since US shipping prices keep going up! I’m trying to find a more affordable way to get shirts to my international bunnies!

If you have any issues with a shirt when it arrives (such as physical damage to the garment) please contact me via my online shop and I will do my best to find a solution!

I just used so many exclamation points!
Because you guys make me so happy!!!!!!!!!!

Eat More Rabbit Food Shirt 1@nlator17 via Instagram

Eat More Rabbit Food Shirt 3@dearbarbz via Instagram

Eat More Rabbit Food Shirt 4@beckysue84 via Instagram

Eat More Rabbit Food Shirt 6@elenanevarez via instagram

Eat More Rabbit Food Shirt 5@kbrooksfit via Instagram

Eat More Rabbit Food Shirt 8@simplyyshane_ via Twitter

Eat More Rabbit Food Shirt 7@mapleandmochi via instagram

Eat More Rabbit Food Shirt 2@chefboyardeak via Instagram

I’m going to my second ever spin class tonight with my friends Taryn & Katelin, think happy thoughts! I’m scared haha
Just keep pedaling, just keep pedaling, just keep pedaling, pedaling, pedaling.

RFFMBT Q&A Part 2

Since I am not very mobile due to my surgery and my first Q&A went so well, I decided it was the perfect time to do another Q&A! I had so many questions that I decided to break the post into a few different parts, so stay tuned for more questions and answers tomorrow in Part 3! Tomorrow’s Q&A has a bunch of foodie related questions that I get quite often!


Since the Rabbit Food Pyramid lists 4 meals (breakfast, lunch, dinner, and snack) do you eat your Snack meal as one meal with all 4 servings from each food group together? or separate as 4 small snacks throughout the day?

I usually keep my snack as one mini meal because it’s pretty routine to me now, and it keeps me really full! I have learned through research that by pairing a complex carb with protein, it helps to keep blood sugar levels stable to avoid an insulin spike. This is another reason why I like to eat my produce, whole grain, protein, and plant based fat together. Of course I have had days where I felt really snacky, so I spaced out my “snack” meal. Here is an example of one day of regular meals with the “snack meal” broken up into 3 mini snacks (spaced 2-3 hours apart to keep your metabolism going):

8:00am Breakfast
10:00am Midmorning Snack: apple (produce)
12:30m Lunch
3:00pm Afternoon Snack: one piece of Laughing Cow Light Baby Bell Cheese or Chobani Greek yogurt (protein)
6:00pm Dinner
8:30pm Dessert Snack: Tbsp of peanut butter on whole-wheat toast (plant based fat and whole-grain)

There are so many different theories about food pairing, but I just do what works for me. When it comes down to it, as long as you stay within the “snack” guideline and portions, you should be just fine!

What is your weakness or cheat food?
I LOVE gummy candy. I am a gummy candy-aholic! gummy bears, Swedish fish, cinnamon bears, lifesavers gummies, gummy coke bottles. It’s gummy, I’m obsessed haha. When I do buy candy (not too often), I will open the bag, fill one small Dixie cup (which is about a ¼ cup serving), put the bag away before eating, and then sit down and enjoy my little cup of gummies. This way I don’t have the uncontrollable hand that keeps mindlessly reaching into the bag for more.

Can you recommend any motivating books on health?
1. “The End of Overeating” by Dr. David Kessler,

“Dr. Kessler cracks the code of overeating by explaining how our bodies and minds are changed when we consume foods that contain sugar, fat, and salt. Food manufacturers create products by manipulating these ingredients to stimulate our appetites, setting in motion a cycle of desire and consumption that ends with a nation of overeaters.” –Source

There was an interesting part that really stuck with me: “Sugar itself is not the only reason we’re partial to sweet foods. If nothing else mattered, more of us would just open a packet of sugar and eat it.” He describes how the combination of sugar along with fat and salt is what our bodies start to crave. Interesting huh? Like Dr. Kessler said, when I’m “craving sugar,” it’s not just sugar. I crave something with sugar, fat, and salt like a baked good, or a candy bar, not a packet of sugar. Now I am very aware of it!

2. “Intuitive Eating” by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA

For anyone who has ever struggled with disordered eating or yo-yo dieting, this is an excellent book to help free yourself from food prison. It provides a healthy approach towards food and teaches you how to listen to your body to find the weight you’re meant to be.

In “Intuitive Eating” you will learn:
How to reject diet mentality forever
How our three Eating Personalities define our eating difficulties
How to feel your feelings without using food
How to honor hunger and feel fullness
How to follow the ten principles of Intuitive Eating, step-by-step
How to achieve a new and safe relationship with food and, ultimately, your body –Source

Do you read any health related magazines?
I love Shape, Women’s Health, and Fitness. They are filled with great tips and feature healthy athletic women. Strong is the new skinny!

What is your facial cleansing routine? What do you use?
This is a great question. I actually don’t have the best skin in the world. I’ve struggled with acne and breakouts since my teens and have used all different prescription topical gels from Retin-A to Differin. My skin is super sensitive, so I have found that gentle products work best for me. I also have tons of allergies to certain fruits and berries that are often found in skin care products because of their powerful antioxidants, so I have to be extra careful with scented and “antioxidant rich” products.

Cleanser: I wash my face in the morning and before bed with Neutrogena Fresh Foaming Cleanser. It’s mild, but gets all of my makeup off and doesn’t irritate my skin.

Day-time Moisturizer: Aveeno Positively Raident Daily Moisturizer SPF 30. It contains a soy complex to naturally even out skin tone, while the SPF protects against sun damage.

Nighttime Moisturizer: Burt’s Bees Sensitive Daily Moisturizing Cream. It’s hypo-allergenic, fragrance-free, and keeps my skin nice and moisturized without any oily residue. If this product had sunscreen in it, I would use it during the day too!

Stay tuned for Part 3 of my Q&A tomorrow!

Restaurant Hop: Panera Bread

Hi Everybunny!

Thank you so much for your support about my thyroid health dilemma that I mentioned yesterday! I really appreciate all of the positive comments, vibes and stories from readers who have dealt with similar healthy issues. You guys are the best!

Today I am starting a new little feature for my blog! One of my brilliant little bunnies Lidia commented on a post with a fabulous question which turned into an awesome idea: RFFBT Restaurant Hop!

“I was wondering, is there anyway you could do a post about some healthy but tasty foods to eat when necessity dictates eating out?” –Lidia

I love hopping around to different restaurants and trying different foods, but I can say that one year ago, it was a very different story. It can be so hard to go out to eat while you are trying to lose weight and stick with your specific eating/diet plan. When I was about halfway through my weight loss journey, I was so obsessed with getting to my goal that I cut myself off all social events that included eating. I stopped going to my friend’s birthdays and started avoiding any sort of social situation that centered around restaurants and food. My obsession with dieting and my all or nothing mentality led to a pattern of disordered eating, which I still struggle with today. I remember going to a restaurant with my friend in Houston and I had so much anxiety over the entire dining situation (what should I order? Is everyone going to watch me eat?, Will the waiter judge me if I have a super complicated order? What if I give in to the bread basked and “ruin” all of my hard work?) that I started crying while reading the menu and had to leave. It was a terrible feeling and it seems so ridiculous when I think back on these moments, but to me, going out to restaurants was harder than final exams in college. It took me a lot of time to get through my fear of dining at restaurants, but I learned to use my Rabbit Food Pyramid guidelines at restaurants to help me make better choices and stay on track.

I really loved Lidia’s idea because I (obviously) know how challenging it can be to make healthy choices at a restaurant, so I want to give you guys some ideas of meals that you can order at popular chain restaurants so you can enjoy the experience and be stress free when it comes to deciding what to order!

My first RFFMBT Restaurant Hop location is: Panera Bread!
Panera has tons of locations and some great menu items, and with a few tweaks, you can have a perfectly balanced RFFMBT friendly meal!

Here is what I had at Panera last night!

My Order: 1 full Fuji Apple Chicken Salad, no chicken, no pecans, dressing on the side and a whole-wheat baguette. THAT WAS EASY! Now let me show you the breakdown!

The Rabbit Food Pyramid Breakdown
Produce: mixed field greens, romaine, red onions, vine-ripened tomatoes, and apple chips
Whole Grain: ½ whole-wheat baguette
Protein: Gorgonzola cheese
Plant Based Fat: 1 spoonful (eyeball 1 Tbsp) of white balsamic Fuji apple vinaigrette (made with olive oil)

For an even more detailed description of my swaps, let me break it down a little more for you:

The original Fuji Apple Chicken Salad comes with:
All-natural, antibiotic-free chicken, mixed field greens, romaine lettuce, vine-ripened tomatoes, red onions, pecans, Gorgonzola, apple chips & white balsamic apple vinaigrette. A side of potato chips, 1 apple, regular baguette or whole-wheat baguette.

If you look at the ingredients, they list 2 proteins (chicken and gorgonzola) and two plant based fats (pecans and white balsamic – contains olive oil). Now, take your pick between what you would like as your protein: chicken or Gorgonzola? Since I am mainly vegetarian I opted for the Gorgonzola cheese for my protein serving. Next, choose your plant based fat: Would you like pecans, or white balsamic dressing? Since they don’t have a fat free dressing option (such as plain balsamic vinegar) I opted to keep the dressing and leave the pecans behind. When adding your dressing, note the amount that they provide you with. Restaurants usually load healthy salads with calorie/fat bombs of dressing which make some salads just as fattening as a cheeseburger. Try to eyeball 1 Tbs of dressing for your salad or dip your fork full of salad into the dressing to avoid too much plant based fat. Also note the size of your whole-wheat baguette. Panera tends to be very generous with their baguette portions, after all it is called Panera BREAD! I usually cut my baguette in half and give the rest to a friend or box it up right away so I am not tempted.

I know that some people look for the nutritional information (calories, carb, fat, etc.), but I have found that counting calories is just not a great match for me and my past all or nothing eating style. If you have been reading my blog for a while, you know that I stick to balanced portions from the 4 food groups in order to stay on track. If you need the nutritional value for this meal, you could always use the Nutrition Calculator on Panera’s official website.

For more tips on dining out, read my RFFMBT Dining Out Guide!
I cannot wait for my next Restaurant Hop! Suggestions for future restaurants are welcome!

RFFMBT Q&A

Hi everybunny!
This weekend was super busy and aside from working/blogging, I managed to spend a lot of time outside! Yesterday started off with a walk through town to the local bagel joint with my mom, Sam, and my family’s two dogs Teddy (corgi), and Elin (Yellow Labrador). After we walked back home, Sam and I picked up my best friend Lauren and Trevor for some kayaking. We ended up kayaking around the bay for an hour and managed to survive, sunburn free! Great weekend!

Now it’s back to work on this hoppy Monday! I’m really excited to share my first ever Q&A! Last week, I mentioned that I have been flooded with amazing emails from readers and after getting quite a few repetitive questions, I decided to do a Q&A of frequently asked questions! Thanks for all of your questions on Facebook and Twitter, you guys came up with some great material for today’s post!

Where can I buy your “EAT MORE RABBIT FOOD” shirt?
I handmade the shirt that you see pictured on my blog! By popular demand, I am in the process of having shirts screen printed! I’ll let everybunny know when they are available!

How long did it take you to lose the weight?
It took me a total of 10 months to get from 192lbs to 112lbs (-80lbs). In the beginning of my weight loss journey, I was consistently losing 10lbs per month, but once I started to get closer to my goal, the weight started coming off slower and required more exercise. Remember that everybody loses weight at different paces, so don’t get discouraged if it comes off slower. Plateaus are a part of the process, and I am proof that they don’t last forever! If you stay focused on your goals and eat clean, it will happen! Remember that the way our bodies look are 80% diet, 10% exercise, and 10% genetics. Abs are created in the gym and revealed in the kitchen!

How do you stay motivated to eat healthy?
I eat healthy because I love the way it makes me feel. This always keeps me on track and helps me from binging on junk food because I remember how terrible junk food makes me feel afterwards. When I eat clean ‘n’ green like a little rabbit, I have more energy, am free of digestive issues, and just feel better overall.

Are you a vegetarian or vegan?
Neither. My diet is basically 95% vegetarian. I never cook meat at home, so I am what I would like to call a “kitchen vegetarian” because if it comes from my kitchen, it’s vegetarian! I like having a plant strong diet because of how healthy it makes me feel, and love the challenge of cooking vegan meals, but I will occasionally eat white meats such as turkey or chicken while dining out, but it is pretty rare. Any of my recipes can be altered to your liking. For instance if you are vegan, use ½ cup of beans and legumes for your protein serving, or if you eat meat, use 3oz of meat.

What is your favorite exercise?
As you know, I’m obsessed with The Bar Method! It’s a great full-body toning workout that is based on interval training and uses mostly your own body weight (except for arm weights). I’m not a huge fan of cardio, but when I feel like I need to get my heart racing even more, I will hit the elliptical for 30 minutes, or go out for a 30 minute run.

What motivates you to run?
This is usually how I de-stress. I run because I can get my frustration out and not be bothered by anything else at this time.

How do you get yourself out the door for a run on days where you are not motivated?
We all have those days. If I told you I didn’t have this problem… that would be a blatant lie. I usually throw on a cute running outfit that I feel confident it, and then I tell myself that I’m only running 15 minutes out. I turn on my iPod, and set an alarm for 15 minutes and once my alarm sounds, I run back (15 minutes). This way I can talk myself into “only running for 15 minutes away from my house” but in reality the entire run is 30 minutes because I have to get back!

What is the difference between juices and smoothies? Is one better than the other?
Blending fruits and vegetables keeps the fiber intact, which acts like a scrubbing mechanism to clean your digestive system. Since smoothies take out the “chewing aspect,” this makes it easier for your body to digest. Juices are stripped of the fruit and vegetables’ natural fiber, easily providing your body with a flood of nutrients without having to use the digestive process. Juices allow your digestive system to rest while using energy in other parts of the body. I don’t think that one is better than the other, and it really depends on the situation and the person. I personally like smoothies more since they keep me fuller, longer!

I want to do a juice cleanse, where do I start?
Joe Cross from the documentary “Fat, Sick & Nearly Dead” has a great website for juicing/juice cleanses. It’s called Join The Reboot, and has tons of tips, recipes, and a guide on how much juice you should drink for your specific needs. If you are worried you won’t like the taste of certain juices, build your own starting with a base of your favorite sweet/fruit juices and then add veggies form there. You probably won’t even taste them!

I don’t have a juicer, can I use a blender?
You could use a blender but I don’t recommend it because you do not get as much juice from the fruit/vegetables as you would with a juicer. To make a juice in a blender, you would have to blend all of your ingredients and then strain it very thoroughly with a nut milk bag or cheese cloth. I suggest investing in a juicer before trying to extract juices from a blender. Amazon, Target, Bed, Bath & Beyond, and Costco have great deals so keep your eye out for sales!

How can I eat healthy on a budget?
For one, start cooking at home! Make your kitchen your new favorite restaurant and you will definitely start saving money. I shop at all different stores from regular grocery stores like Ralph’s, Vons, and Kroger to specialty food stores such as Whole Foods and Trader Joe’s, and even places like Target, Walmart, and Costco. Yes, organic can be great, but if you don’t have the budget for it, that’s ok! When I buy fresh items at Costco, it challenges me to make as many meals as possible with the particular item before it goes bad. This way, if I buy a huge bag of spinach, I will make it a goal to include it in as many meals as possible so it doesn’t go to waste. I recommend using fresh fruits and vegetables, but canned (unsweetened, and no salt added) could be used in substitution in some recipes. Make sure to always choose whole-grain items, and don’t be afraid to buy non name-brand items. The ingredient list is the most important party about buying any type of processed or prepackaged food. Look for short ingredient lists, and words that you can actually pronounce!

How do you plan your meals?
I tend to get obsessed with certain meals, and I will eat them over and over again everyday for a couple of weeks until I get sick of them and want something else. Sometimes I will want something different every single morning of the week, you never know! I try to make Sundays my prep days. I like to wash and chop up veggies so that they are easily accesable and ready for cooking. This takes a lot of prep time out of meals when you are in a hurry or don’t feel like cooking. Then half of the work is already done and you have no excuse to not eat healthy!

Most Sundays, this is how I prep for the week!
Step 1: Select breakfast, lunch, dinner, and snacks for Mon-Sun.
Step 2: Write the exact ingredients needed for each meal
Step 3: purchase the required ingredients on your list
Step 4: Pre-wash and chop veggies/produce (that don’t spoil) for the week
Step 5: Cook any type of grain (quinoa, rice, pasta, beans, or anything else that takes a while to cook) and store it in the fridge for the rest of the week

What is a normal day of meals for you?
I try as hard as I can to stick with my Rabbit Food Pyramid, but I’m not perfect and some days I just need a second snack or a slice of pizza. Some weeks I will eat the exact same things everyday, and some weeks I will get strange cravings and want a different meal every day of the week! For the most part, oats, quinoa, and greek yogurt are daily staples that remain the same!

Breakfast  – Cashew Butter Oatmeal + Apple Soy Smoothie
Produce: 1 apple
Whole Grain: ¼ cup rolled oats + ½ cup water
Protein: 1 cup soy milk
Plant Based Fat: 1 Tbsp cashew butter
Oatmeal: cook the oats with water on the stove. Stir in cashew butter.
Smoothie: blend the apple and soy milk together.

Lunch – Greek Stuffed Pita
Produce:
1 cup romaine, ½ cup chopped onion, ½ cup chopped tomatoes
Whole Grain: ½ slice whole-wheat pita bread (1 pita pocket)
Protein: ¼ cup nonfat feta cheese
Plant Based Fat: 10 olives
Directions: Toss all ingredients together with balsamic vinegar and stuff inside the pita. Add fresh black pepper if desired.

Dinner – Lemon Garlic Quinoa
Produce: 1 cup asparagus, 1 cup broccoli
Whole Grain: ½ cup cooked quinoa
Protein: 1/2 cup chickpeas
Plant Based Fat: 1 Tbsp olive oil
Directions: Cook quinoa to package instructions. Chop broccoli and asparagus into 1 inch sections. Place vegetables in a microwave safe bowl, cover, and let them steam in the microwave for roughly 2 minutes. In a blender combine ½ clove of garlic, olive oil, and 1 Tbsp of lemon juice, and blend until Smooth. In a separate bowl, combine quinoa, chickpeas and vegetables. Add the dressing to the bowl and mix until quinoa, chickpeas, and veggies are evenly coated.

Snack – Banana Almond Butter Roll-Ups
Produce: ½ banana
Whole Grain: 2 whole corn soft taco sized tortillas
Protein: 6oz cup of plain nonfat Greek yogurt
Plant Based Fat: 1 Tbsp almond butter
Directions: Spread the tortillas evenly with almond butter. Top with banana slices, sprinkle with cinnamon, and roll up into wraps. Enjoy with a side of Greek yogurt.

I had so much fun reading and answering all of your questions. You guys inspire me each and every day and I am so in love with my blog and followers! I cannot believe I only started blogging 3 short months ago! I have been so blessed and smothered with incredible opportunities!

What did you think about my first official Q&A? xo

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