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    ValMar Health
    @valmarhealth

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I get asked often why I do not feed my kiddos snacks. Ever.

Well let's chat for a bit.... I know some of you may flinch if I ask you comprehend your nervous system, but stay with me for a moment. This is the most important concept to grasp about your body.

Your autonomic nervous system controls automatic bodily processes: breathing, heartbeat, blood pressure and digestion. It has two settings: Sympathetic Mode and Parasympathetic mode. Sympathetic mode is fight-or-flight, when your body turns off digestive processes and directs all energy toward the muscles. Parasympathetic mode switches on digestion.

We access our parasympathetic nervous system when we feel safe, when we breathe deeply, and when we feel connected to others. No wonder our culture suffers chronic sympathetic dominance.
If you eat your breakfast on the bus, drink your latté while driving, or munch an apple while doing errands you are likely not in parasympathetic mode and therefore not digesting your food.

In cultures where food is revered as pleasure and nourishment, people do not eat on-the-go. If you go to France, you’ll know the tourists by the people who eat while walking.
Eating while in sympathetic not only cheats our body of nutrients, it can create leaky gut. As a result, the body often develops food sensitivities and eventually chronic disease.

Who wants a blog on the Leaky Gut?
I get asked often why I do not feed my kiddos snacks. Ever. Well let's chat for a bit.... I know some of you may flinch if I ask you comprehend your nervous system, but stay with me for a moment. This is the most important concept to grasp about your body. Your autonomic nervous system controls automatic bodily processes: breathing, heartbeat, blood pressure and digestion. It has two settings: Sympathetic Mode and Parasympathetic mode. Sympathetic mode is fight-or-flight, when your body turns off digestive processes and directs all energy toward the muscles. Parasympathetic mode switches on digestion. We access our parasympathetic nervous system when we feel safe, when we breathe deeply, and when we feel connected to others. No wonder our culture suffers chronic sympathetic dominance. If you eat your breakfast on the bus, drink your latté while driving, or munch an apple while doing errands you are likely not in parasympathetic mode and therefore not digesting your food. In cultures where food is revered as pleasure and nourishment, people do not eat on-the-go. If you go to France, you’ll know the tourists by the people who eat while walking. Eating while in sympathetic not only cheats our body of nutrients, it can create leaky gut. As a result, the body often develops food sensitivities and eventually chronic disease. Who wants a blog on the Leaky Gut?
Most of us are familiar with seaweed in our sushi, and the accompanying miso soup. But beyond the delicious taste, have you ever wondered about the health benefits of seaweed?

Incredibly rich in antioxidants, vitamins, and minerals, seaweed packs a serious nutritional punch.

If you live near an Asian market or Chinatown, you may be able to find fresh seaweed. Otherwise, you may find many types of dried seaweeds in the supermarket and online, such as on @Amazon.

Dried seaweed would need to be soaked in hot water, and rinsed well before use. Some thicker and tougher seaweed like kombu might be better sliced thin or boiled.

Seaweeds are very versatile. Here are a few different ways to enjoy them:

Eating out of a bag – Nori and dulse can just be eaten out of a bag. You will want to check the labels and watch out for some brands of snacking nori that contain a lot of MSG though. Seasnax is a good brand for this that uses seaweed from Korea and clean ingredients.

Salads – Most types of seaweed can be made into a Japanese-style salad with vinegar, sesame oil, ginger, and garlic.

Soups – Seaweed tastes delicious in bone broth, which makes it seaweed soup.

Sprinkled on other foods – Seaweed flakes can be sprinkled on salads, rice, soups, or any other dishes.

Most seaweed is not bitter. Some types are a bit sweet and may even have umami flavors, which means that it may be easier to get some picky eaters to eat seaweed than vegetables.
Most of us are familiar with seaweed in our sushi, and the accompanying miso soup. But beyond the delicious taste, have you ever wondered about the health benefits of seaweed? Incredibly rich in antioxidants, vitamins, and minerals, seaweed packs a serious nutritional punch. If you live near an Asian market or Chinatown, you may be able to find fresh seaweed. Otherwise, you may find many types of dried seaweeds in the supermarket and online, such as on @Amazon. Dried seaweed would need to be soaked in hot water, and rinsed well before use. Some thicker and tougher seaweed like kombu might be better sliced thin or boiled. Seaweeds are very versatile. Here are a few different ways to enjoy them: Eating out of a bag – Nori and dulse can just be eaten out of a bag. You will want to check the labels and watch out for some brands of snacking nori that contain a lot of MSG though. Seasnax is a good brand for this that uses seaweed from Korea and clean ingredients. Salads – Most types of seaweed can be made into a Japanese-style salad with vinegar, sesame oil, ginger, and garlic. Soups – Seaweed tastes delicious in bone broth, which makes it seaweed soup. Sprinkled on other foods – Seaweed flakes can be sprinkled on salads, rice, soups, or any other dishes. Most seaweed is not bitter. Some types are a bit sweet and may even have umami flavors, which means that it may be easier to get some picky eaters to eat seaweed than vegetables.
Traveling soon? I'm on my way to New York! Go to @marciehronis for more pictures of my adventures. Check out what vegan goodies I take on my trips and how to prepare the best plane friendly food! .
Link in bio............@valmarhealth
.
Let me know what vegan meals/treats you like to travel with!
Traveling soon? I'm on my way to New York! Go to @marciehronis for more pictures of my adventures. Check out what vegan goodies I take on my trips and how to prepare the best plane friendly food! . Link in bio............@valmarhealth . Let me know what vegan meals/treats you like to travel with!
How many times has your mother said, "est your veggies". Well... I think she had something going there. People who eat vegetables as part of their daily diet have a reduced risk of many chronic diseases. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. Folate (folic acid) helps the body form healthy red blood cells. To add more veggies to your diet, try grilling them in your stove. Super yummy and super easy!
How many times has your mother said, "est your veggies". Well... I think she had something going there. People who eat vegetables as part of their daily diet have a reduced risk of many chronic diseases. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. Folate (folic acid) helps the body form healthy red blood cells. To add more veggies to your diet, try grilling them in your stove. Super yummy and super easy!
Today I am featuring a COOKBOOK recipe! My cookbook, entitled Believe It Or Not will be released soon. Just to give you a bit of what this cookbook has to offer, here is my Mock Tuna Salad. Funny story, my mom has a hard time eating this recipe because it tastes so fishy🐟 She has been a vegan for almost 40 years. The fishy taste might not be good for her, but it is the BEST for all of us! Try this recipe today!

MOCK TUNA SALAD
1½ cups raw sunfl ower seeds, soaked and
chopped
3 stalks celery, minced
½ bunch green onions, minced
1 teaspoon dulse fl akes (Dried Seaweed)
¼ cup dried dill
Dressing:
1 cup young coconut water (or bottled
coconut water)
3 garlic cloves
½ cup lemon juice
½ teaspoon salt
1¼ cup raw macadamia, cashews or pine nuts
¼ cup stone ground mustard

Directions:
• Soak the sunfl ower seeds in 2 cups of water for 2 to 4 hours. Add the soaked seeds to
your food processor, using the bottom blade to chop the seeds.
• In a medium mixing bowl, combine chopped sunfl ower seeds with the rest of the ingredients
and mix thoroughly.
• In a blender, combine the dressing ingredients and blend thoroughly.
• Pour the dressing over the mock tuna and mix1 well.
Yield: 4 servings
Comments:
If you do not prefer the traditional fi shy taste, use less of the dulse fl akes or eliminate them
altogether.
This is a gluten free and raw recipe.
Today I am featuring a COOKBOOK recipe! My cookbook, entitled Believe It Or Not will be released soon. Just to give you a bit of what this cookbook has to offer, here is my Mock Tuna Salad. Funny story, my mom has a hard time eating this recipe because it tastes so fishy🐟 She has been a vegan for almost 40 years. The fishy taste might not be good for her, but it is the BEST for all of us! Try this recipe today! MOCK TUNA SALAD 1½ cups raw sunfl ower seeds, soaked and chopped 3 stalks celery, minced ½ bunch green onions, minced 1 teaspoon dulse fl akes (Dried Seaweed) ¼ cup dried dill Dressing: 1 cup young coconut water (or bottled coconut water) 3 garlic cloves ½ cup lemon juice ½ teaspoon salt 1¼ cup raw macadamia, cashews or pine nuts ¼ cup stone ground mustard Directions: • Soak the sunfl ower seeds in 2 cups of water for 2 to 4 hours. Add the soaked seeds to your food processor, using the bottom blade to chop the seeds. • In a medium mixing bowl, combine chopped sunfl ower seeds with the rest of the ingredients and mix thoroughly. • In a blender, combine the dressing ingredients and blend thoroughly. • Pour the dressing over the mock tuna and mix1 well. Yield: 4 servings Comments: If you do not prefer the traditional fi shy taste, use less of the dulse fl akes or eliminate them altogether. This is a gluten free and raw recipe.
Talk about breakfast of champions! This peach breakfast parfait is delicious! One peach is only 60 calories and it is 15% of your daily vitamin C. Awesome🍑

Peach Breakfast Parfait
Ingredients
1/4 cup chia seeds
1 tablespoon pure maple syrup
1 1/2 cups plant milk
2/3 cups rolled oats gluten-free if necessary
1/3 cup raw pecans
5 - 6 medjool dates depending on the size, pitted
2 teaspoons cinnamon divided
3 medium peaches

Instructions
1.  Make the chia pudding: combine the chia seeds, syrup and almond milk in a bowl of large mason jar. Mix together until incorporated, then refrigerate to set for at least 2 hours.
2.  Make the crumble: toast oats and pecans in a dry skillet over medium heat until golden brown, about 5 minutes. (alternatively you could also toast them in a toaster oven on the medium setting) Once toasted, transfer to a food processor along with dates and 1 teaspoon of cinnamon. Process to form the texture of coarse sand.
3.  Make the peaches: slice the peaches in half, discarding the pit, and chopping into bite-sized pieces. Add to a bowl with the remaining 1 teaspoon of cinnamon and toss to combine.
4.  Assemble the parfaits: divide the chia pudding evenly among two stemless wine glasses or mason jars. Add a layer of the crumble, then divide peaches evenly and place on top of crumble. Sprinkle with a touch of crumble topping and enjoy!
Talk about breakfast of champions! This peach breakfast parfait is delicious! One peach is only 60 calories and it is 15% of your daily vitamin C. Awesome🍑 Peach Breakfast Parfait Ingredients 1/4 cup chia seeds 1 tablespoon pure maple syrup 1 1/2 cups plant milk 2/3 cups rolled oats gluten-free if necessary 1/3 cup raw pecans 5 - 6 medjool dates depending on the size, pitted 2 teaspoons cinnamon divided 3 medium peaches Instructions 1.  Make the chia pudding: combine the chia seeds, syrup and almond milk in a bowl of large mason jar. Mix together until incorporated, then refrigerate to set for at least 2 hours. 2.  Make the crumble: toast oats and pecans in a dry skillet over medium heat until golden brown, about 5 minutes. (alternatively you could also toast them in a toaster oven on the medium setting) Once toasted, transfer to a food processor along with dates and 1 teaspoon of cinnamon. Process to form the texture of coarse sand. 3.  Make the peaches: slice the peaches in half, discarding the pit, and chopping into bite-sized pieces. Add to a bowl with the remaining 1 teaspoon of cinnamon and toss to combine. 4.  Assemble the parfaits: divide the chia pudding evenly among two stemless wine glasses or mason jars. Add a layer of the crumble, then divide peaches evenly and place on top of crumble. Sprinkle with a touch of crumble topping and enjoy!
Have you all tried the @beyondmeat burger? The best plant based burger of all times! It's so good even meat eaters love it. Who has tried this and tell me if you liked it?
Have you all tried the @beyondmeat burger? The best plant based burger of all times! It's so good even meat eaters love it. Who has tried this and tell me if you liked it?
Who loves a delicious and simple breakfast recipe?? Go to @valmarhealth page and click on link for recipe! 👈🏻🍽
Who loves a delicious and simple breakfast recipe?? Go to @valmarhealth page and click on link for recipe! 👈🏻🍽
Fun Facts:
.
Vegan Ranch Dressings: 
63 Calories, 6.2 g Fat, 0.2 g Sugar .
.
Normal Ranch Dressing: 
145 Calories, 15g Fat, 0.7g Sugar.
.
So make the choice and go vegan! Here is my recipe for my delicious vegan ranch dressing: .
.
2 cups vegan mayonnaise
1 lemon, juiced 
2–3 teaspoons vegan Saucy Ranch Seasoning (Vegetarian Express) 
2 tablespoons unsweetened almond milk (optional).
.
Directions: In a small mixing bowl, add all the ingredients, except the almond milk. Stir until smooth and creamy. You can add almond milk to thin your dressing, if desired.
Fun Facts: . Vegan Ranch Dressings: 63 Calories, 6.2 g Fat, 0.2 g Sugar . . Normal Ranch Dressing: 145 Calories, 15g Fat, 0.7g Sugar. . So make the choice and go vegan! Here is my recipe for my delicious vegan ranch dressing: . . 2 cups vegan mayonnaise 1 lemon, juiced 2–3 teaspoons vegan Saucy Ranch Seasoning (Vegetarian Express) 2 tablespoons unsweetened almond milk (optional). . Directions: In a small mixing bowl, add all the ingredients, except the almond milk. Stir until smooth and creamy. You can add almond milk to thin your dressing, if desired.
Hooray for vegan cheesecake! This recipe is teriffic. It's a Mocha Swirl Cheesecake!

Ingredients
For the Crust
8 ounces vegan ginger snap cookies
1/2 cup melted coconut oil
1/4 cup coconut sugar (or another vegan granulated sugar of choice)

For the Cheesecake
2 1/2 cups raw cashews, soaked in water 4-8 hours and drained
1/2 cup unflavored soy or almond milk
1/2 cup maple syrup
2/3 cup melted coconut oil
2 teaspoons vanilla extract
1/2 teaspoon salt
1 1/2 cups vegan dark chocolate chips
1 tablespoon instant coffee powder
1 teaspoon ground cinnamon

For Serving
Whipped coconut cream (optional)

Instructions
1.  To make the crust, preheat the oven to 400°. Place the ginger snaps, coconut oil and sugar into the bowl of a food processor and process until fine crumbs form and the ingredients are fully blended, stopping to scrape down the sides of the bowl as needed.
2.  Press the mixture into the bottom of an 8 or 9 inch springform pan. Bake until it begins to brown around the edges, about 10 minutes. Remove the pan from the oven and  allow it to cool.
3.  While the crust cools, place the cashews, milk, maple syrup, coconut oil, vanilla and salt into the bowl of a food processor and blend until smooth, stopping to scrape down the sides of the bowl as needed.
4.  Melt the chocolate chips over a double boiler, of place them into a microwave-safe mixing bowl and microwave for 30 second intervals, stirring in between. Stir in the coffee and cinnamon. Stir in 1 1/4 cups of the cashew batter.
Hooray for vegan cheesecake! This recipe is teriffic. It's a Mocha Swirl Cheesecake! Ingredients For the Crust 8 ounces vegan ginger snap cookies 1/2 cup melted coconut oil 1/4 cup coconut sugar (or another vegan granulated sugar of choice) For the Cheesecake 2 1/2 cups raw cashews, soaked in water 4-8 hours and drained 1/2 cup unflavored soy or almond milk 1/2 cup maple syrup 2/3 cup melted coconut oil 2 teaspoons vanilla extract 1/2 teaspoon salt 1 1/2 cups vegan dark chocolate chips 1 tablespoon instant coffee powder 1 teaspoon ground cinnamon For Serving Whipped coconut cream (optional) Instructions 1.  To make the crust, preheat the oven to 400°. Place the ginger snaps, coconut oil and sugar into the bowl of a food processor and process until fine crumbs form and the ingredients are fully blended, stopping to scrape down the sides of the bowl as needed. 2.  Press the mixture into the bottom of an 8 or 9 inch springform pan. Bake until it begins to brown around the edges, about 10 minutes. Remove the pan from the oven and  allow it to cool. 3.  While the crust cools, place the cashews, milk, maple syrup, coconut oil, vanilla and salt into the bowl of a food processor and blend until smooth, stopping to scrape down the sides of the bowl as needed. 4.  Melt the chocolate chips over a double boiler, of place them into a microwave-safe mixing bowl and microwave for 30 second intervals, stirring in between. Stir in the coffee and cinnamon. Stir in 1 1/4 cups of the cashew batter.
Enjoying the last of the summer fruits and sunshine today.
Enjoying the last of the summer fruits and sunshine today.
🍂Need creative ways to keep you kids entertained in the fall?? Check out my blog! Link in bio!👈🏻🍂
🍂Need creative ways to keep you kids entertained in the fall?? Check out my blog! Link in bio!👈🏻🍂
I have a busy weekend ahead of me so I'm making food to store in my refrigerator so I can pull it out at a moments notice. This is one of my favorite dressings, Cilantro Lime! It's very versatile... you can pour it on a salad, drizzle it on tacos or put it in a quesadilla. 
Cilantro Lime Dressing
Ingredients
1/2 cup cilantro leaves loosely packed
1/4 cup white wine vinegar
1/4 cup olive oil
1 clove garlic minced
2 teaspoons lime juice
1/2 teaspoon dijon mustard
1/8 teaspoon salt
1/2 avocado

Instructions
1.  Combine all ingredients in a bowl and blend with an immersion blender.
2.  If adding the avocado, you may wish to thin the dressing out with some water.
3.  Keeps for 24 hours.

#vegan #valmarhealth #cilantro #taco  #salad #quesadilla
I have a busy weekend ahead of me so I'm making food to store in my refrigerator so I can pull it out at a moments notice. This is one of my favorite dressings, Cilantro Lime! It's very versatile... you can pour it on a salad, drizzle it on tacos or put it in a quesadilla. Cilantro Lime Dressing Ingredients 1/2 cup cilantro leaves loosely packed 1/4 cup white wine vinegar 1/4 cup olive oil 1 clove garlic minced 2 teaspoons lime juice 1/2 teaspoon dijon mustard 1/8 teaspoon salt 1/2 avocado Instructions 1.  Combine all ingredients in a bowl and blend with an immersion blender. 2.  If adding the avocado, you may wish to thin the dressing out with some water. 3.  Keeps for 24 hours. #vegan  #valmarhealth  #cilantro  #taco  #salad  #quesadilla 
Fall is here and I have a super easy recipe to share with you all! 
1 box spiced cake mix
1 15-oz. can pumpkin purée

Mix the two ingredients together place in cupcake liners.
Bake according to the box instructions. When a toothpick or knife comes out clean, remove from the oven and let cool.

Top with your favorite icing! 
How easy is that! 🍁 Taste fall in every bite! 🍁
Fall is here and I have a super easy recipe to share with you all! 1 box spiced cake mix 1 15-oz. can pumpkin purée Mix the two ingredients together place in cupcake liners. Bake according to the box instructions. When a toothpick or knife comes out clean, remove from the oven and let cool. Top with your favorite icing! How easy is that! 🍁 Taste fall in every bite! 🍁
Tea time! I enjoy these herbal teas in the fall. Especially in the evening sitting on my front porch feeling the cool breeze on my face. Who else loves tea?
Tea time! I enjoy these herbal teas in the fall. Especially in the evening sitting on my front porch feeling the cool breeze on my face. Who else loves tea?
It's fall! You know what that means... Thanksgiving is around the corner. I love providing my family incredible, tasty alternatives to the traditional Turkey. I discovered this recipe for roasted cauliflower. I tried it and I love it! You need to try it, I really think you will find it incredibly appetizing. 
Ingredients
CAULIFLOWER
1 large head cauliflower
2 Tbsp avocado oil
2 Tbsp water
2 Tbsp shawarma spice blend 
1-2 tsp harissa paste 
2 tsp maple syrup 
1/2 tsp sea salt

FOR SERVING optional
Chimichurri 
Fresh parsley
Cooked quinoa

The directions are in the comments.
It's fall! You know what that means... Thanksgiving is around the corner. I love providing my family incredible, tasty alternatives to the traditional Turkey. I discovered this recipe for roasted cauliflower. I tried it and I love it! You need to try it, I really think you will find it incredibly appetizing. Ingredients CAULIFLOWER 1 large head cauliflower 2 Tbsp avocado oil 2 Tbsp water 2 Tbsp shawarma spice blend 1-2 tsp harissa paste  2 tsp maple syrup  1/2 tsp sea salt FOR SERVING optional Chimichurri Fresh parsley Cooked quinoa The directions are in the comments.
Thank you for all of the support yesterday! I had a fantastic time shooting my very first show of Discover Vegan. Go check out my Facebook live to see more details of my day. I was also able to give away my first copy of my cookbook! I cant wait until its available to the public😍 
#ValMarhealth #vegan #DiscoverVegan #losangeles #suncafe #marciehronis #tvshow #believeitornot
Do you ever crave Chinese takeout? This tofu and broccoli stir fry is the best! It is just like takeout but it's much healthier for you and your family. 
Tofu and Broccoli Stir Fry
14 ounces firm tofu
1½ teaspoons sesame oil, divided
1 teaspoon vegetable oil
3 cups broccoli florets
3 tablespoons vegetable broth
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon rice vinegar
1-2 tablespoons cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon water)
¼ cup soy sauce
2 tablespoons agave syrup
1½ teaspoons toasted sesame seeds

Optional:
Green Onion
Sesame seeds

PREPARATION
1. Wrap tofu in two layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down, and microwave for 2-3 minutes, or until drained.
2. After microwaving, carefully unwrap tofu and slice into ½-1 inch cubes. Pat each cube dry.
3. In a large nonstick skillet, heat vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add cubes of tofu and cook on all sides until golden brown, approximately 2-4 minutes per side, then remove from pan and set aside.
4. Add broccoli to the hot pan and add vegetable broth. Cover with a lid and reduce heat to medium-low. Steam for 5 minutes.
5. Remove lid and turn heat back up to medium-high.
6. Add garlic, grated ginger, and ½ teaspoon sesame oil. Stir to soften.
7. Add in soy sauce, agave, sesame seeds, and cornstarch slurry. Stir until thickened to desired consistency.
8. Add tofu back into broccoli and sauce mixture.
9. Serve over white rice and garnish with green onion and sesame seeds.

#vegan #tofu #brocolli #valmarhealth #Chinesefood
Do you ever crave Chinese takeout? This tofu and broccoli stir fry is the best! It is just like takeout but it's much healthier for you and your family. Tofu and Broccoli Stir Fry 14 ounces firm tofu 1½ teaspoons sesame oil, divided 1 teaspoon vegetable oil 3 cups broccoli florets 3 tablespoons vegetable broth 2 cloves garlic, minced 1 teaspoon grated ginger 1 tablespoon rice vinegar 1-2 tablespoons cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon water) ¼ cup soy sauce 2 tablespoons agave syrup 1½ teaspoons toasted sesame seeds Optional: Green Onion Sesame seeds PREPARATION 1. Wrap tofu in two layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down, and microwave for 2-3 minutes, or until drained. 2. After microwaving, carefully unwrap tofu and slice into ½-1 inch cubes. Pat each cube dry. 3. In a large nonstick skillet, heat vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add cubes of tofu and cook on all sides until golden brown, approximately 2-4 minutes per side, then remove from pan and set aside. 4. Add broccoli to the hot pan and add vegetable broth. Cover with a lid and reduce heat to medium-low. Steam for 5 minutes. 5. Remove lid and turn heat back up to medium-high. 6. Add garlic, grated ginger, and ½ teaspoon sesame oil. Stir to soften. 7. Add in soy sauce, agave, sesame seeds, and cornstarch slurry. Stir until thickened to desired consistency. 8. Add tofu back into broccoli and sauce mixture. 9. Serve over white rice and garnish with green onion and sesame seeds. #vegan  #tofu  #brocolli  #valmarhealth  #Chinesefood