FREE CHALLENGE GROUPS start tomorrow! (For vegans and non-vegans)

Hello everyone,

Happy Sunday! I hope you are having a wonderful weekend!

Starting tomorrow, I am offering two FREE challenge groups every Monday!  They will both run for 7 days at a time and participants will have the opportunity to win some amazing prizes!

The first is a Go Vegan Challenge.  This challenge will be great for anyone who wants to go “cold-kale” for 7 days, for someone who wants to try new recipes, or for anyone who wants to eat more plants.  It’ll include a grocery list, recipes, easy vegan swaps, cooking demonstrations and support.

The second is for anyone who wants to Get Active For the Animals.  It will encourage participants to do something for the animals every day, for 7 days.  It’ll include a list of ways that you can advocate for the animals with large-scale organizations, at the grocery store, on social media or in restaurants.

Did I mention that both challenges are FREE????!  They will start on June 3rd and will run every week from now on.  You are welcome to participate week after week.

To sign up, simply click on the link below:

SIGN UP HERE!!!

Have a great day!  I cannot wait to work with you! ❤

Raw Till Four: My Five Day Experiment With This Diet

Hello everyone,

I hope that you are having an amazing week!  I am so sorry that it has been so long but I was having some issues with my website.  The problem has been resolved and I am back!!

During my absence, I did some experimenting with a diet called Raw Till 4.  Although I was feeling pretty good prior to this challenge, I was also feeling a bit sluggish.  I had heard that this way of eating increased your energy, so I thought that I would give it a go.

Anyway, here is my video that documents my journey with Raw Till 4.  I explain why I took on this challenge, what I ate and how I felt after 5 days on this plan.  You may be surprised.

Please make sure to subscribe while you are there and let me know what you think.  Have you ever tried eating a raw diet? I would love to hear from you! ❤

Is it Possible to get Protein Without Eating Meat?

I always knew that I loved animals and never, ever wanted to eat them.  However, being a personal trainer, I often worried about not getting enough protein as a vegan. I would go a few months without eating meat and then someone would ask me, “But where do you get your protein?!”  I would let my mind convince me that I was dying from a protein deficiency and would start eating chicken again.

Because eating meat did not align with my morals, I finally took time to do some research and I found that it IS absolutely possible to get protein without eating meat!  And two years later, I am still feeling great and will never go back to eating animal protein again.IG image 1.png

Here is the good news!  Every food that we eat (minus oils) contains protein, so if you are eating enough calories you will absolutely get enough protein.  And protein from plants doesn’t contain all of that yucky stuff that meat does: no saturated fat, no cholesterol, no hormones that increase IGF-1.  Plus, plant protein contains fiber (something that meat doesn’t contain at all) and isn’t inflammatory!  In addition, plant protein doesn’t increase your chances of getting heart disease, type 2 diabetes, cancer, or kidney issues like meat does.  It’s an all around WIN!!!!!

Unknown-3.jpeg***This guy doesn’t have to worry about protein…and all he eats is PLANTS!!!!!

So, how much protein does a person need?  The recommendation for adults is 0.4 grams of protein per pound of healthy body weight.  It is absolutely easy to satisfy this need with a plant based diet.  Simply make sure to eat enough calories and to load up on whole plant based foods.  In addition, here are some foods that contain more protein than their plant based friends:

*Black beans: 7.6 grams of protein (per 1/2 cup cooked)

*Garbanzo beans: 7.5 grams of protein (per 1/2 cup cooked)

*Kidney beans: 8.1 grams of protein (per 1/2 cup cooked)

*Lentils: 8.9 grams of protein (per 1/2 cup cooked)

*Seitan: 22.5 grams of protein (3 ounces)

*Tofu: 10-20 grams of protein (firm usually contains more protein but varies from brand                 to brand)

*Peanuts: 8.6 grams of protein (1/4 cup)

*Almonds: 7.3 grams of protein (1/4 cup)

*Quinoa: 4.0 grams of protein (1/2 cup cooked)

*Potato: 4.5 grams of protein (1 baked)

*Peas: 4.5 grams of protein (1/2 cup)

PLANT PROTEIN

Above are some of my favorite sources.

Other sources include edamame, nuts and seeds, nut milks, plant based protein powders, whole grains and vegetables.

I hope that helps a bit and shows you that it IS absolutely possible and beneficial to get protein without eating meat.

For even more information, I recommend reading Proteinaholic by Garth Davis, M.D.  It is also available on audio book and is absolutely GAME CHANGING!

51i6Rma896L._SX331_BO1,204,203,200_.jpg

Have a great day and I would love to hear from you!!!

What is your favorite plant based source for protein??? Leave a comment below.

 

 

 

How to Eat Out as a Vegan

Hello everyone and happy Friday!

Since the weekend is approaching, I thought that it would be a great time to discuss how to eat out as a vegan.  Honestly, this was something that I was hesitant about when I first made the transition, but we have found it easier (and more fun!) than ever!

First, because I have readers in many different parts of the world, I would recommend downloading the App “Happy Cow” on your phone (you can also pull up their website).  This is a fabulous resource; all you have to do is type in your zip code, and it will tell you all of the vegan restaurants in your area.

Unknown

Second, I highly recommend studying the menu of the restaurant you will be visiting before you go.  Most places have vegan menus or vegan options.  However, you can also look at the ingredients in meals and stay away from eggs, meat, dairy, cream, gelatin, honey, fish, whey, chicken stock, bone broth, etc.  If you have a difficult time choosing something, don’t be afraid to ask your server for help.  You may need to explain what “vegan” is to them, but they should be happy to offer suggestions.  If you get really stuck, stick to the basics like a salad or baked potato (no butter).

Some of our favorite places to dine in or pick up food from are:

*Rubios (nothing like a veggie burrito or veggie bowl.  Stay away from the chipotle cream sauce though)

*Chipotle (we love their Sofritas!  Add those to a burrito or a veggie bowl.  Do not add cheese or sour cream)

*Veggie Grill (enough said!)

*On the Border (ask your host/hostess for the “vegan” menu)

*Sushi Lounge (we have found that sushi is incredibly easy to make vegan.  You can order all kinds of vegetable rolls, sushi rice, miso soup, edamame)

*California Homemades (this is for all of my local friends.  They offer a full vegan menu)

*Jimbos (order all kinds of vegan sandwiches and sides from their deli menu daily.  They also have an enormous, salad bar and smoothies)

*Craft and Taco (this is also for my local friends.  They offer a vegan taco menu)

IMG_2359.JPG

If all else fails, stick with bean burritos at Mexican restaurants, pasta and marinara at Italian restaurants and veggie stir fry at Chinese restaurants.

I hope that helps a little!  Please contact me if you need more assistance.  Also, I would love to hear from you.  Where are your favorite, vegan options for dining or taking out?

 

 

The Hardest Time of Year to be Vegan and Some Fun Facts About Turkeys

Hello everyone,

I hope that you are having a wonderful week so far!

I have a confession to make: I AM REALLY GRUMPY!  It took me a minute to figure out why I cannot snap out of this horrible mood, and then I realized that Thanksgiving is only one week away.  Some of you may be wondering why this holiday would possibly be anything less than something to be excited about, but let me explain it to you from a vegan point of view.

*Let me start by saying that I know that not all vegans feel the way that I do.  There are some people who are vegan for their health or the environment and may not care about the animals.  When I say vegan in today’s blog, I mean the ethical vegans who are in it for the animals.

I have decided that the holidays are the hardest part of the year for ethical vegans.  Somehow in our society we have decided that it is impossible to celebrate and to be thankful without a dead animal in our mouths:  gelatin and dairy for Halloween, turkey for Thanksgiving, pigs for Christmas and cows for the 4th of July.

And because our society is built upon these traditions, there is no escaping it.  When you go to the store, there are signs celebrating that “the turkeys are coming” and employees gleefully running around with turkey-leg headbands.  I will never understand why we count down the days until the dead corpses arrive at our stores for us to eat!  And do we actually think that these sentient beings are smiling and are happy about being bred, tortured and killed so that we can enjoy them for dinner?!  And did you know that turkeys are babies when they are killed?

IMG_3284

*This sign was in front of Trader Joe’s last week and their employees were wearing turkey-leg headbands.

IMG_3285.jpg

*This was a flyer inside of Jimbos today.  I am so glad that their cute turkeys “don’t do drugs!”

 

As if going to the store wasn’t bad enough, it seems that every non vegan is talking about “Turkey Day”.  They are planning their entire week around cooking their turkey!  We had a power outage in our neighborhood this week and the biggest concern was what was going to happen to the turkeys in people’s fridges.

And how can an ethical vegan possibly attend a traditional Thanksgiving dinner, while sitting there staring at the corpse on the table, knowing what that animal went though to get where it is?!  You see, an animal only has one life (that I know of) and I think it is incredibly selfish of us humans to take that away from them, for a fleeting pleasure on one’s tongue (and the irony is that it isn’t even good for us!!!  But that is for another day).

So that is where my bad mood has come from.  I plan on trying to stay away from the grocery stores as much as possible next week and to enjoy a vegan dinner on Thanksgiving with my family.  IT IS ABSOLUTELY POSSIBLE TO CELEBRATE WITHOUT PAYING SOMEONE ELSE TO KILL AN INNOCENT BEING.

____________________________________________________________________________________________

I don’t want to leave you on a bad note, so here are some fun facts about turkeys to make your day:

Unknown-1.jpeg

 

  • Turkeys enjoy hearing music and will sometimes chirp along.
  • They can run up to 25 miles per hour and fly as fast as 55 miles per hour.
  • Turkeys are highly social and very affectionate.  They create lasting friendships with each other.
  • They have unique voices, which is how they recognize each other.
  • Turkeys have great geography skills and can learn the precise details of an area up to 1,000 acres.
  • They love to be petted.
  • Newborn turkeys search and call for their mother; they never get to be with them.

 

Please consider leaving these beautiful animals off your dinner table this year.  I am here to help if you need holiday, meal ideas. ❤

Baked Potato Nacho Recipe

Hello everyone,

Happy Food Friday!  Today I wanted to share one of my new, favorite recipes.  This recipe has been modified from Medical Medium’s Thyroid Healing book. I tried to make this for the first time this week and may now be making it every day!  It was absolutely, mouth-wateringly delicious!

IMG_3034

Makes 2-3 servings

Ingredients:

  • 6 medium potatoes
  • 1/2 teaspoon sea salt
  • 1 avocado, diced
  • 1 cup diced tomato
  • 1 cup diced onion
  • 1/2 cup cilantro, chopped
  • 1/2 jalapeño, minced (optional)……I used the whole thing by accident.
  • 2 limes
  • 1/4 cup cashew cream (see recipe below)
  • a drop of olive oil/coconut oil to dust potatoes with

Cashew Cream (modified from The No Meat Athlete Cookbook)

  • 1 cup raw cashews, soaked in hot water for 1 hour, then drained
  • 1 teaspoon fresh lemon juice
  • ½ teaspoon salt
  • ½ to 1 cup water
  • 1-2 teaspoons dill (we like a lot so I tend to just pour in a ton!)

Directions:

  1. Preheat the oven to 375 degrees F.  Slice the potatoes into “chips” that are 1/4 inch to 1/2 inch thick.  Lightly dust them with your choice of oil and add the sea salt.  Arrange the potatoes on a baking sheet, lined with parchment paper.  Bake the potatoes for 20 minutes, flip, and then bake for 10 more minutes (or until crispy to your liking).
  2. While the potatoes bake, combine the avocado, tomato, onion, cilantro, jalapeño, and the juice of both of the limes in a small mixing bowl.
  3. Make the cashew cream sauce by simply blending all of the ingredients together. Add more water to create your desired consistency.
  4. When the potatoes have finished cooking, arrange them on a plate/serving tray.  Top them with the salsa and add some cashew cream sauce.
  5. Enjoy!