Grocery Store Tour for Vegans: Whole Foods

Whole Foods seems to be synonymous with the mecca of all things organic, weird, healthy, and vegan. This is why it wasn’t one of my first grocery tours! We are lucky to now have 2 stores in the RVA, both north of the river. Our original store is in Short Pump, and a new one opened in the city of Richmond earlier this year. Another nice thing about this national chain is consistency among stores. If I’m traveling for a race, I know I can find a decent meal and snacks at Whole Foods.

These stores are well stocked, organized, and friendly. I love that if I need something really specific for a recipe, I can normally find it here reliably. (I went on a mad search for garam masala about a year ago, and could only find it here!) And, of course, they have all the vegan basics like tofu, national brand vegan cheeses, and all the meat substitutes.

What are some of my must-haves here?

  • Produce
    • I know. I buy produce everywhere! They have a wide variety of both conventional and organic produce and carry locally grown in season. This is also one place where I can buy sprouts!
Wide view of the produce section in Short Pump.
The beautiful citrus section of the Newport News store.
  • Supplements
    • If I need to replace part of my regimen ASAP, this is one place I can reliably find what I use. They also have good choices in their 365 store brand. I currently use their zinc supplement, but can purchase on Amazon. Whole Foods staffs this section well, with at least one well-educated associate available to answer questions. If you are newly vegan, this is a great place to go to purchase supplements to help in your journey for this reason.
  • Body care products
    • Whole Foods carries a wide variety of natural/organic/cruelty-free brands.
    • I love the Alba line of facial and body care products, especially their facial moisturizers. This is one place I can consistently purchase the whole line of products. Certain items are sometimes available at Target, Wegmans, and even discount stores like Marshall’s and TJ Maxx, but I know I can get what I need here.
Part of the body care section of the Short Pump store.
  • 365 brand products
    • Everything I have tried of this affordable store brand has been good. It’s a great, affordable choice for veggie stock, canned tomatoes and vegetables, and cereal (love the raisin bran!).
  • JUST egg substitute
    • Although it’s pricey at $7.99, you can always find it here. (This product has also appeared at Aldi for $6.99 and Publix for as low as $5.99, but price at Publix varies depending on location, and is not always in stock.) I love that you can use this product for baking, too!
  • Sweet treats
    • Vegan molasses/gingersnap cookies. You can buy these in singles from the cookie bar or in a smaller version in a take-home pack. You would never know these are vegan!
    • Peanut butter fudge dessert. This will be near the salad/hot bar in packages to go. Such an indulgence!
    • Vegan doughnuts. These are absolutely delicious!
I love doughnuts. These do not disappoint…
  • Vegan pumpkin pie. This is obviously seasonal, but having missed this over the years I’ve been vegan, I decided on a whim to buy a whole pie once while visiting my parents! It really was worth it…
  • A meal! (under normal circumstances)
    • Vegan pizza. They always have a pre-made vegan pie on their hot bar during lunch and dinner hours. You can also order a whole pie to go. Always prepared in their wood fired pizza oven!
I picked up a slice of Vegan pizza at the beginning of the pandemic at the Newport News stores. This was right before they stopped allowing dining in the stores.
  • Salad bar. Lots of selections, all of which are clearly labeled if a vegan choice.
    • Hot bar. The buzz on the local vegan social media has been about the “chicken fried” tofu. I haven’t had the chance to try this yet!
Two vegan “chicken” fried tofu options! Part of their grab and go meal options.
  • Beer bar. Grab your meal, and then sit at the bar to enjoy a draft beer or cider to go with! You can pay for both at the bar.
    • Obviously, the salad bar and hot bars look a bit different right now due to the pandemic, and the beer bar is now closed. Hopefully things will return to normal one day! So for now, they have some pre-made take and go items that are new. Clearly labeled vegan if so.

As sad as it sounds, Whole Foods is a great place for a “date” with my husband. We have met for lunch during a busy work day. It’s also nice to grab a healthy meal then fit in a quick grocery shop. I don’t typically make Whole Foods my big shop of the week due to location and price, but you certainly could. Purchasing their 365 brand products does help alleviate cost, and Amazon Prime members earn a discount and special sales as well.

As the pandemic drags on, Whole Foods is adapting with increased grab and go meals, improved efficiency with pick-up grocery orders, and expanded local vendors. On this trip to the Short Pump store, I noticed they are now carrying the Kite Hill vegan fresh pasta! I picked up the tortellini to try. Since I love their vegan ricotta, I’m expecting this to be amazing as well!

Can’t wait to try this!

Do you shop at Whole Foods? What are some of your favorite items here? I’d love to hear about it! As always, I hope you all are safe and healthy.

Marathon Training Tips for Newbies!

For the Sports Backers Marathon Training Team, we are about to enter what I affectionately refer to as “hell month.” It’s the time in our training plan where the 18 and 20 mile runs are done, and for new marathoners, the most intimidating parts of training.

I’m already there. My marathon will be October 11th as planned now. My team is planning to run theirs on November 8th. I ran 18 miles on Sunday!

Taken during my 18 mile run on Sunday!
I always love to run across the T. Potterfield Bridge!

As a coach for a novice marathon training team, my fellow coaches and I get lots of questions about how to prepare for the long run each week. Since we no longer have single digit runs in the plan until taper, good preparation for your traditional weekend long runs is essential for a happy, successful training cycle. And even though most of us are running virtual races this year, it’s still important to treat these long runs with respect! Our coaches preach to treat every long run as a dress rehearsal for race day. Here are a few things I’ve figured out over the years:

  • Hydration begins at least the day before the run. Make sure you are drinking enough water and pre-loading with electrolytes. I will typically have at least one serving of Nuun sport and plenty of water as well the day before my long run.
  • Alcohol is not a friend before your long run. It’s easy to over-imbibe, contributing to dehydration. Plus, it affects the quality of your sleep, and consuming too much can also cause tachycardia, or elevated heart rate. If your heart is already working hard to recover from the effects of alcohol, there isn’t much room to accommodate activity on top of that stress. This article sums up the issues nicely…
  • Avoid trying new foods before your long run. Try to stick with foods that you know settle well. After a while, you start to learn what agrees with you. Oddly, a vegan Chipotle bowl is something that settles well for me. It’s nice to know foods you can eat from a chain restaurant, too, when traveling for a race. Nothing is worse than having stomach issues on your run, and especially on race day!
  • Eat breakfast. You can’t expect to have a great run if you haven’t fueled properly. For me, I try to have something quick with whole grains, ideally hot oatmeal (see my 5 minute breakfast post for ideas!), whole grain frozen waffles, or cold cereal. I may pair the waffles or oatmeal with fresh fruit and peanut butter. Overnight oats or a peanut butter and jelly sandwich are other good choices.
A favorite breakfast for me. Quick oats with fruit and maple syrup.
  • Bring hydration with you on your runs. Even if you have support from a team with available water stops, it’s so much easier to stay hydrated if you carry water and electrolytes with you. I personally use a Nathan trail mix XL belt with two bottles: one with water, the other with Nuun endurance. I have several friends who love a hydration vest, which I have avoided trying because I get so hot while running! I also have several friends who are happy to carry a handheld for an entire marathon.
My Nathan Trail Mix belt and handheld.
  • Experiment with fuel for your long runs before race day. It seems like each season, I have to figure this out again. There are a plethora of choices available, but I recommend not choosing all of them with caffeine. (See my earlier post about this here!) There are chews, beans, multiple types of gels, salt taps and chews, and even candy or real food like chips/pretzels to try. I generally go with a mix of some type of chew, a couple of gels, and potato chips for my fuel, and I start using these during 14-16 mile training runs. You must replace the calories you are burning on these long runs, or you will bonk! It’s also important to see what settles before race day.
A few choices for quick fuel for your long runs as seen at REI.
  • Choose the right gear. Nothing new on race day! Find that favorite pair of shorts and a singlet that don’t chafe, and stick with it! (See my post about choosing run bottoms here.) Try your new gear on shorter runs. Speaking of chafing, some places will always be hot spots. You will learn where these are, so to help out, use some type of anti-chafing balm on these places before you dress. Your skin will thank you! I generally hit my bra line, my upper arms, and my feet with Body Glide. Some runs are so humid that you will still chafe regardless of what you do to prevent it. Diaper rash cream will soothe these areas better than anything else I’ve tried! I also recommend a pair of sunglasses and/or a hat. It’s amazing how much energy you waste squinting.
  • Post-run fuel is also important! Make sure you eat something substantial within an hour of finishing your run. It should have a mix of carbs and protein.
  • Develop your recovery rituals. If you’ve been through a few marathon or half-marathon training cycles, you probably have done this! Mine includes post-run stretching, food, and a nice Epsom salt bath. Yes, I’m #teamepsomsalt, and not #teamicebath. For one, as hot as I get running, I really hate to be cold. But I also subscribe to the theory of trying to help move my body through the inflammatory process as quickly as possible. Heat speeds this up, ice slows it down. (Read about this in my book review of Good To Go by Christie Aschwanden.)
This is a great book about recovery from exercise!
  • Learn the difference between “soreness” and “pain.” General soreness all over is a product of surviving your long run. You may also experience this phenomenon after a weightlifting session (which you should be lightening up on in the last weeks of marathon training!) You are feeling the inflammation I just mentioned, and this will signal your body to start the repair work that will build new muscle and improve your tolerance for the long run. However, pain in a specific area and with specific activities is your body’s way of telling you something needs attention, possibly warranting a trip to the doctor. Don’t ignore these signs!

I hope this was helpful, especially if you are tackling the marathon for the first time.

If you are still looking for a fall race, don’t forget that the Richmond Marathon will be run on an official course this year with a timing chip, and qualifying times will count toward entry to Boston! In addition, you can now run all 3 races (8k, Half Marathon, and Marathon) anytime between November 7-22 to complete the Richmond Challenge and earn a special medal!  It’s a brand new way to #RunRichmond!

Are you training for a fall race? I’d love to hear how it’s going! I’d also love to hear your tips for a happy training season! As always, I hope you all are safe and healthy.

Looking forward to fall!

Blah. Today’s run was terrible. I thought I was doing myself a favor by waiting until today to run, because yesterday’s weather was rainy. There were a few sprinkly breaks, but for the most part, there was either steady rain or all out downpours all day. And honestly, I just wasn’t feeling a rainy run yesterday. But today’s weather was equally special. Sure, the temps were only in the 70’s, and it was thankfully overcast, but with a humidity of 98%, it was uncomfortable. To top it off, the only appreciable breeze was the one I created myself. Sigh. When is fall coming, Virginia?

After today’s run. I lost my shirt by mile 2! And I was drenched.

It’s nine mile runs like today’s that make me question my choice to run a marathon at all this season. I’m planning on running the Marine Corps Marathon in October with my best friend and anyone else who wants to join us on a course still undetermined. With all the changes with COVID-19, choices for running a marathon this fall are essentially all virtual. Or are they?

Sports Backers has announced that not only do we have an official course for the Richmond Marathon this year, they have also received approval for a chip timed, Boston qualifying event. If you haven’t heard, the course will run from Dorey Park in the eastern side of Henrico County and run on the Capital Trail toward Williamsburg, essentially an out and back. You can run the course anytime between November 7th and November 22nd, 5:00AM to 5:30PM each day.

Traditionally, Sports Backers Marathon Training Team coaches cannot run this race, but this year, we technically can! That being said, I do not plan to run two marathons this fall. I will, however, be out on the course supporting my team one of these days.

With the course open for that many days, think about the choices you have! You can literally pick your ideal weather conditions. If you aren’t from Richmond, the Capital Trail is fairly flat from Dorey Park and is relatively protected from cars. There are points where you will have to cross the road, but otherwise you are beside the road on a paved, multi-use path that is about 10’ wide.

Here’s more information:

  • Chip timing will be provided by real chip bibs, crossing a timing mat, and verified via the RaceJoy app. This means you must carry your phone with you! One tip a fellow coach shared with me: turn your phone to airplane mode to preserve battery life if you are a slow runner like me!
  • Water stops will be provided along the course every 2-4 miles from self-serve stations.
  • Restrooms will be at the water stops.
  • Marathon swag will be provided prior to race day, including the infamous race blanket, plus Nuun tablets and Honey Stinger gels for use on your chosen race day.
  • Plenty of parking! Dorey Park has ample free parking, and without thousands of runners running the course at the same time, you can park stress free.
  • Dorey Park is minutes from downtown hotels and attractions if you are interested in coming in from out of town to run this course.
The swag for the Richmond Marathon this year! We still get a shirt, blanket, and medal, but instead of the traditional hat, we get a buff this year!

Sure, the Richmond Marathon may look different this year. But it is happening… on a real course… with real timing! I’m grateful to Sports Backers for making the best of a tough racing year and am proud to continue to support this non-profit that gives so much back to the RVA. I’m also excited that Nuun is a sponsor! So if you’re looking for a BQ race, this is your chance! #RunRichmond

If you are local to the RVA, another Sports Backers program, Bike Walk RVA, is accepting applications to their fall Bike Walk Academy. They will teach you how to be an advocate for safer roads for biking, walking, and running. It’s a great program that I participated in myself a few years ago!

Are you running a marathon this fall, even if it’s a virtual race? If not, how has the pandemic affected your training? I’d love to hear about it! As always, I hope you all are safe and healthy.

On falling in love with dogs…

One of my favorite stories to tell to my patients or to my running companions is about how this once professed cat lover/dog hater became a dog person.

My dog, Ellie

OK. Hate is a strong word. Misunderstanding is more like it. Since I didn’t grow up around dogs, I really didn’t get them. I had a few friends with dogs, but I largely avoided them like the plague. I just didn’t understand why they were so interested in me, greeted me by sniffing less than ladylike parts, or barked for no apparent reason.

At one time, I kept chickens. Soon after getting used to taking care of my first flock, my husband insisted that we get a dog. Keep in mind, we already had a lovely cat named Tigger who was practically an old man at that point, and it had taken him at least 5 years to decide that he actually liked us. I was his person.

I was really anxious about adding a dog to the mix. I did lay down some ground rules, though. I wanted a bigger dog, someone to take with us on adventures and who would enjoy a good car ride. I wanted a rescue. With all the dogs in shelters, it just made sense to me to give a good dog in need a home. And I wanted a puppy. My husband has a cousin who happens to be a professional dog trainer, and she gave us some good advice, too. She said females and lab mixes make great first dogs.

The research began, and my husband found a litter of blonde, lab mix puppies available for adoption at the Richmond Animal League. There were two boys and a girl. We drove over to meet the litter in person. I was the first one to hold Ellie. She essentially melted into my arms. At that point, I couldn’t not take her home! After she was spayed and recovered, we were allowed to bring her home.

I insisted that if we brought a dog into the family, I would not be responsible for her. I was not going to feed her, bathe her, give her medicine, take her for walks… this was their dog, not mine. And she was going to be crate trained.

For two years, Ellie dutifully slept in her crate at night. We took her on vacation with us, and she stayed crated at night there, too, until she started to cry. I felt bad for her and for everyone else who was trying to sleep. So, we relented, and Ellie slept in the bed with my husband and me. Upon our return home, the first night back, Ellie followed us to our room and jumped into bed. And that was the end of sleeping in her crate at night! We recently upgraded to a king size bed to accommodate her.

By then, it was clear that Ellie had chosen me as her person. And all those responsibilities I insisted I wouldn’t do? Yeah. All mine. The only thing she doesn’t look to me for is trimming her nails. I leave that to my husband.

I was also one of those people who thought it was ridiculous to spend $3,000 on an ACL repair for a dog. Well, we’ve done that, too. Seriously. When she began limping and whimpering from pain from that injury, I would have paid even more just so my baby would feel better and be able to walk. I swear it was more difficult to drop her off at the vet for that surgery than it was to drop off my daughter her first day of preschool! Your dog doesn’t understand what is happening, but you can somewhat reason with an almost 3 year old.

Ellie is now approaching 9 years old, and she is starting to show her age. Her hips have limited range of motion from dysplasia, so she’s not up for long walks or adventures in the woods, and she needs a bit of help getting into the car for rides. She gets pain medicine daily to help improve her comfort. But she’s my baby, and I love her.

Eillie loves a car ride!

She gave me the gift of understanding what a joy dogs are for humans. They add so much to our wellness, indeed. Ellie is gentle, eager to please, and does a great job of warning us when someone is driving up to the house. I love her greetings when I get home; always a bright spot in my day. My girl loves a car ride, too! And now when I’m out and about, I have to meet all the dogs, especially when out for a run. And although I will always be a cat person, there’s an equally special part of my heart that loves dogs now, too.

Out with Ellie on the T. Potterfield Bridge in Richmond

Are you a dog person? Were you a convert like me? How do you think pets add to our wellness as humans? I’d love to hear about it! As always, I hope you all are safe and healthy.

Kitchen Tools I Love!

I consider myself an amateur foodie. I have always enjoyed cooking, and think of making good food as one of my “love languages.” Transitioning to cooking as a vegan wasn’t that difficult, but it’s helpful to have the right tools. Limiting my diet to only plant based foods, sometimes cooking with from scratch can be time consuming. Besides the obvious tools of quality pots, pans, and knives, here are some items in my kitchen that I can’t live without:

  • Zyliss chopper
    • This handy gadget is truly a godsend when chopping hot peppers like jalapeños for guacamole, fresh herbs, nuts, or mushrooms. It makes quick work of fine dicing! Plus, in the case of dicing hot peppers, eliminates the need for wearing gloves, etc. for this task to protect your skin from burning. This is easy to hand-wash, or you can take it apart and throw it in the top shelf of your dishwasher.
The Zyliss Chopper. This one is an upgrade from the one I have.
Retail price: $15
  • Pastry blender
    • Besides its obvious use for cutting fats into flour for making biscuits or scones (yes, you can make these with vegan butter!), I find this tool extremely helpful to chop chickpeas for mock chicken or tuna salads and for blending guacamole. It’s an inexpensive tool, too! This is the one I have. It’s from Crate and Barrel. I like the softer grip and the platform for your thumb.
  • Immersion blender
    • Instead of transferring hot soup to a food processor or blender, using this stick style tool to puree soups while still in the pot saves time. It makes black bean soup a super quick meal. Plus, using it is fun! I bought mine at Walmart for around $20. Nicer models can cost much more, but I’ve been happy with my inexpensive purchase.
One example of an immersion blender. This one is from Walmart and retails $24
  • Mandoline
    • If you need to slice a lot of vegetables, using a mandoline can save a ton of time, and you can ensure that slices will be of uniform thickness. It’s great for prepping veggies for pickles, salads, and soups. Just watch your fingers! I use an Oxo brand mandoline that I found at Ross for around $10, which I now know was a steal!
The OXO mandoline. Retails $42.
  • Enameled cast iron Dutch oven
    • I love using these for baking artisan style loaves of bread in the oven and for cooking soups and stews on the stove. I have two, a larger Le Creuset that was a gift from my husband, and another smaller one that is a Target store brand that I found on clearance. One was in the $200 range, the other was $17. Honestly, they both perform well, proving that you don’t have to pay the big bucks for the name.
This is what my nice Dutch oven looks like from Le Creuset.
  • High powered blender
    • There’s absolutely nothing that will replace a good quality blender in your kitchen. Sure, it’s an investment, but you can almost replace your food processor with one of these. I’ve made hummus, pesto, and, of course, smoothies in mine. I have a Ninja 1000 blender that my husband bought me as a Christmas gift last year. Available at Costco.
The Ninja 1000 blender. Retails around $100.
  • Air fryer
    • For cooking crispy food, there’s nothing quite like one of these. And although I don’t always eat convenience foods, cooking things like fries, tater tots, or Gardein “fish” in the air fryer is so much better than a regular oven. It’s also amazing for making homemade veggie fries and cooking marinated tofu. The one I have is by Cuisinart, and it’s a multi-function oven. It’s frequently recommended in the vegan forums I visit. It’s wonderful for re-heating food and as a second oven as well. The model I have is available at Costco. Again, another investment, but it’s worth it.
My Cuisinart air fryer/toaster/convection oven. Retails just under $200.
  • Stand mixer
    • I love baking. I always have. And no tool is more valuable in this endeavor than a good stand mixer. I’m lucky enough to have a Kitchen Aid that I received as a wedding gift from my parents. It’s now almost 21 years old! Again, this is an investment, but well worth it. I use mine a few times a month for bread making, starting pizza dough, or to throw together a cake and icing.
The classic Kitchen Aid mixer. Worth the investment. Retails $260.

Some of these gadgets are small investments, others large. All will save you time with prepping meals and treats, and we could all use a bit more of that in our lives, right? If you’ve been cooking at home a lot since the pandemic began, you are not alone. I’ve been spending a ton of time in the kitchen. That also means that the dishes NEVER END. I hope you find this info helpful!  

What are some of your favorite kitchen tools? I’d love to hear about it! As always, I hope you all are safe and healthy.

What’s a little anxiety….

Do you ever feel like something ridiculous happens in your day that seems symbolic of your life right now? For example, on Sunday evening, as I was cooking dinner, I heard a loud pop. I immediately knew what had happened. I had just experienced my first kombucha bomb.

What’s a kombucha bomb, you ask? Well, when you bottle your kombucha for the second ferment with yummy flavors and a bit of sugar, they develop carbonation. And even though I’d checked one of the bottles to see how fizzy it actually was, I grossly underestimated the power of the carbonation. Plus, some of the new bottles I bought were not as good quality as my first set. So, the pressure built, and then exploded one of the cheap bottles. At least I had some foresight and kept them all in a box under some towels. That contained most of the damage! My husband is a little concerned about the potential danger from my new hobby…

There it is. The aftermath of my first kombucha bomb.
It sounded like a champagne bottle uncorking.

Sometimes I feel like my life is blowing up. My life is in a period of change and transition. This leaves me wondering what I should write. Do you want to know about my struggles? Or should I keep it light? Eh. Maybe it’s best to just be honest. Here goes…

My older daughter has moved in to her dorm room at Longwood to start her education there. It’s bittersweet. I’m so proud of her! But I miss her. And although I do have some anxiety about her being out of the house, I know Longwood, since I also went there, and I feel comfortable that she is safe. She has a single room by accident; her roommate decided not to leave home for college at the last minute. I do love that she surprised us with a weekend visit!

My younger daughter is getting ready to start school again. In our county, we could choose between face to face or virtual. She chose virtual. About 48% of her high school did as well. I follow a few groups on social media discussing all the changes taking place to start the new year. It’s clear that our county doesn’t have all the details of their plans clarified, and we’ve had multiple teachers resign or take early retirement for these reasons. School begins after Labor Day, and many teachers don’t even know yet what grade or subjects they will be teaching. My daughter also doesn’t know what her schedule is. Sigh. At least her Chromebook was delivered today. But we are powerless to control the school year.

After several weeks of unemployment, I am finally off of furlough at one job, and I am excited to start a new PRN position at a different hospital. My first job is with a company I know well, however, they have moved into a new building. Everything has changed but the paperwork. My new job has new everything. Sigh. It’s challenging to teach an old dog new tricks. God bless my mentors for having patience with me…

The other thing in transition is my waistline. Despite having stayed as active as possible in quarantine, I have put on a few lbs., and I feel disgusting. None of my pants fit. I had to go up in scrubs size. I definitely notice a change in my cardiovascular endurance. I mean, before it became unbearably hot, I was running or riding my bike 6 days/week. And now my running mileage is higher, but I’ve cut back on other workouts because, well, I was sick, and now I’m working again. I have to figure out a schedule all over again.

And although I still wonder if I’m doing all I can to make positive changes in this world, I still do love being a physical therapist. With over 21 years of experience, I feel very old school. There’s lots of new technology available to assist with recovery from all kinds of issues, but I still feel most comfortable using tried and true, hands-on techniques. These actually came in handy at my new job, because I was able to teach a younger therapist how to cast for spasticity. Serial casting is something I love to do, but a modality that isn’t often utilized in the adult rehab population these days. It is nice to still feel relevant…

Another upcoming transition also has me nervous. Will we elect a new president and vice president with the hopes of fixing all that has gone wrong in this country? Or will we re-elect a man whose main purpose in ruling this country is to serve his own interests? I fear our democracy will not survive another 4 years of what we have now.

I feel that we will not make significant progress toward racial equality and ending policies in our government that create systemic bias and racism in our society until we have new leadership. Get out and vote. The saying goes… even if the bus you want to take to get to your destination isn’t leaving the station right now, get on the one that will get you closer.

This tweet is very me. I’m currently watching The West Wing over again. Because the fantasy of how the executive branch of the government of United States should be run is far better than our current reality. I swear I get tears in my eyes every time I hear the theme song.

And if we’re all not anxious enough about the current pandemic and the spread of misinformation, the latest drama seems to be that the CDC lied about the number of deaths from COVID-19. This isn’t true, but I’ve seen plenty of mistruths spread on the internet. Read this article. Good stuff.

I have marathon number 8 on the horizon, and with illness, I missed 2 weeks of training. However, in the age of COVID-19, MCM 45 has gone virtual. I have unlimited hours to complete the distance, as long as it is completed in one effort. I can do this, right?

Lastly, I am about to have a birthday. I will be 46. When did I get this old?

The anxiety with all this change is real. The loss of sleep. The constant worry that I will not live up to my potential. The potential failure in that effort. First rule of practicing medicine is to do no harm. First rule of life is to treat others how you wish to be treated. First rule of children is to do your best to raise them to be independent and happy. It’s all a mix of science and art.

Maybe all of this discomfort means that better things are matriculating. It’s hope that keeps us going, right? Because maintaining hope is better than dwelling in the what-ifs.

I tell my patients that everyone experiences anxiety at times, and if someone tells you they don’t, they are lying! How do you manage anxiety? As always, I hope you all are safe and healthy.

5 Minute Breakfast!

Do you ever get into breakfast ruts? I love a savory breakfast, but it’s not always easy to make a quick tofu scramble before work or a run. But sweet breakfasts are much simpler.

Whole grains are typically the base of any vegan diet, and oatmeal is a favorite. I cycle through overnight oat phases, but lately, I’ve been enjoying them hot. I used to cook rolled oats slowly on the stove, but have recently made the switch to quick oats. What’s even better is that I can heat them up in the microwave, so I’m only dirtying one bowl!

I’m not loyal to one brand. I’ve used store brands, organic, and Quaker Oats all with similar results. I use them for breakfast, but also to make energy balls!

Quick oats are super simple to prepare. Just add equal parts quick oats and water with a generous dash of salt in a microwave safe bowl, and heat for 2 minutes. I normally use 1/3 to 1/2 cup of oats, depending on how hungry I am. If you want to add dried fruit like raisins, add these to the mix before cooking so they will soften. Once cooked, stir, add toppings, and enjoy!

Here are some of my favorites:

Maple and Brown Sugar with raisins and strawberries.

Chocolate Peanut Butter with banana. Hershey’s simply 5 syrup is accidentally vegan!

Maple and Brown Sugar with raisins and blueberries.

Sometimes I just keep it simply maple, brown sugar, and cinnamon.

I’ve found this breakfast to be great fuel for my work day or a longer run! Plus, it’s almost as quick as the instant oatmeal packets, but I can control the amount of sugar in the mix. I might try dried apricots one day instead of raisins, or try topping with nuts or pepitas, too. Oatmeal is such a great canvas for creativity in the kitchen!

Do you like to fuel with oatmeal? What are your favorite ways to dress up this whole grain? I’d love to hear about it! As always, I hope you all are safe and healthy.

Kombucha Update!

Y’all. I can’t believe it! I successfully brewed kombucha!

So it tasted pretty good after the first ferment, and I had high hopes for a good result also after the second ferment. The second round happens in the bottle when you add flavor and, hopefully, create some natural carbonation. If you read my last post, I added pureed, canned pineapple to my kombucha bottles for this stage.

My results were a not too sweet, fizzy, pulpy, lovely pineapple kombucha. Next batch? I’m thinking strawberry lemon!

Thanks again to my friend Amy who, yet again, provided great advice!

Hope I’ve inspired one of you to try home brewing kombucha! As always, I hope you all are safe and healthy.

The Birth of a Brewmaster

While I can’t exactly claim to be a brewmaster yet, I’m starting a journey of kombucha brewing. Maybe we should call me a brewnovice? It’s a labor of love. I do really like the taste of kombucha, but often don’t drink it because of the cost. It’s a special treat for me. However, my husband is fully addicted to the flavored, fermented tea full of healthy probiotics. It takes a solid chunk of our grocery budget each week to keep him supplied with his favorite GT’s brews.

So, why kombucha? The main attraction is the beneficial bacteria in the tea that are thought to promote a healthy gut biome. This begins with the SCOBY, or symbiotic colony of bacteria and yeast, which is introduced into sweetened green or black tea. My scoby has bacteria from GT’s, but has also likely pulled from my home’s environment to grow. It’s kind of like growing a sourdough starter.

Kombucha starts by simply brewing some black tea with sugar.

Inspired by some of my friends, I decided to give it a go with brewing. I’ve been using instructions from The Kitchn to grow my own scoby and brew my first round of kombucha. I used GT’s original as my starter for both. I’m using a glass party drink dispenser for brewing, which has created quite a large scoby from my original baby! The good news is at this size, I can brew a double batch next go round.

My original scoby grown in a one gallon jar.
My scoby grew to fit its new brewing home!
This is what my scoby looks like now, seen here waiting to be returned to the glass container to brew a second batch.
You can see the smaller scoby attached to the new growth.

This first round, though, I brewed to the letter from the original instructions for the first ferment. I flavored it with pureed pineapple, bottling it in glass with swing tops for its second ferment for carbonation. (Thanks to my friend Amy for the recommendation for the Yeboda bottles off of Amazon; these are really nice!) I’m hoping this turns out well! I guess I’ll know in 3 days…

I pureed some canned pineapple from Aldi to flavor my first batch.

I’ve already got my next batch brewing, which I have doubled from the original recipe, and I’m already thinking of ways to get creative with flavors. I might try using a compote. My favorites are strawberry lemon, followed by blueberry. I’d get both the fresh fruit and a bit of sugar to sweeten the mix and fuel the carbonation in the second ferment.

Kombucha bottled for its second ferment.

Are you a fan of kombucha? Do you brew it at home? I’d love to hear about it! As always, I hop you all are happy and healthy.

Grocery Store Tour for Vegans: Wegmans

Wegmans is a fairly new player in the Richmond market, migrating from up north. I have friends who grew up with Wegmans and swear they are the best grocery stores ever! I’ve found the stores to be very nice, however, a bit pricey for some items. They also lack a few brands of my favorites entirely, like Dave’s Killer Bread. However, the stores are beautiful and well organized.

The only one near me is in west Short Pump, but they have a second location south of the river. They have enough variety that this can be my primary shop, but I normally only make it out there every couple of months. Like Kroger, they also have a curbside pickup option. Delivery is also available. I have not utilized these services here, though!

What are my must-haves from Wegmans?

  • Produce
    • Gorgeous produce, always. Lots of variety here. They have all of the exotic fruits you could want, all the fresh herbs, all the berries, all the kinds of potatoes, greens, etc. It’s all here!
    • Local produce. When in season, they feature locally grown goods.
    • Sprouts. One of the few places in town which carries them.
    • Prepared produce. They sell zoodles, cut butternut squash, etc. This trip, I picked up some store made salsas, including peach and pineapple mango salsas! You will pay a premium for this, though.
The gorgeous produce section at the Short Pump Wegmans!
  • Bakery bread
    • Their bakery is outstanding. And although they also have a couple of varieties of vegan cookies made in store, their breads steal the show. I love that you can buy half loaves so you can try different flavors without a huge commitment! Read the labels. Some kinds have honey. This trip, I picked up a rosemary sourdough and a garlic Tuscan, both half loaves.
  • Bubba veggie burgers
    • In the freezer section. They carry all varieties. I keep these on hand for a quick meal. I love that you can easily recognize all the ingredients in the burger. And although I enjoy the new “vegan meat” burgers on occasion, I still prefer a veggie burger.
One of my favorites to have on hand for a quick meal.
  • Tofu/seitan/tempeh/vegan meats/cheese substitutes
    • This is a good place to explore these options. Wegmans has a section for this near the lunch meats and yogurts with a wide range of products and brands, including Beyond Meat and Kite Hill.
    • Wegmans has also started making their own line of frozen meat substitutes, and the feedback I’ve heard in my vegan social media groups has been very positive. This trip, I picked up some of their vegan “chicken” nuggets to try.
    • Gardein products are also sold here!
    • Dayia brand cheesecakes are also available here. Although the plain is not my favorite, the key lime is very good!
Frozen veggie “meat” section
Fresh vegan proteins, including tofu, seitan, tempeh, Beyond, and Impossible products.
Just about every national brand of Vegan cheese is sold here, including one of my favorites, Kite Hill.
  • Grains
    • Wegmans is one of the stores where I can consistently find Farro, but they also sell their store brand of rices, wild rice, couscous blends, etc., and all at good prices.
Wegmans has their own line of grains, including Farro.
  • Kombucha
    • If you want choices, Wegmans has the most variety in brands and flavors of any grocery chain I’ve seen except for Whole Foods. They even have a store brand that is tasty!
Wegmans’ Kombucha selection! You can even buy GT’s brand by the case.
  • Hard cider
    • Wegmans has more variety than any other store I frequent. They carry my favorite Bold Rock (usually getting the seasonal varieties before any other store), local favorite Buskey, Blue Toad, Ace, and Austin East. This visit, I picked up some Austin East pineapple.
  • Vegan Pizza
    • For an affordable price, Wegmans bakes their own pizzas, and they recently added some vegan options.
Store display using cases of their brand of sparkling water.

Although Wegmans isn’t my primary grocery stop mainly because it’s so far away from my home, they do carry lots of great products that I can’t find in other stores, making it worth the drive from time to time. Store associates here are generally friendly, and the stores are very clean. I’m happy that they chose to enter the Richmond market.

UPDATE 6/16/22:

Wegmans now carries Dave’s Killer Bread!

They are also expanding their vegan brand selections and are making vegan/GF desserts that are delicious!

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Do you shop at Wegmans? If so, what are some of your favorite items here? As always, I hope you all are safe and healthy.