Sunday Seven

Starting this Monday I will take on the Vegan Challenge for 23 days. Why vegan and Why 23 days? I will share the answers!

1. I feel Great - every time I eat a plant based diet I feel better. I'd say this is the number one benefit for going Vegan for a little while.
2. Increased Energy - I don't have a problem with energy but as soon as my eating becomes plant based my energy level goes through the roof. Even when I don't drink coffee I can feel the benefits of eating vegan foods.
3. The right length of time - 23 days is not too long or short. It was one of my goals for the year and I thought I feel so good I need to take on this journey again.
4. I run Better - I believe that nutrition and fitness go hand in hand. When my nutrients go up so do the results I get when I am running or exercising.
5. I will save money - not eating meat for 23 days saves a little dinero. I have the tendency of not eating out as much because it's easier to cook what I can eat. There you go, lots of money saved.
6. Better Health - My health does improve when I eat a plant based diet. My blood pressure benefits from it, my cholesterol level as well as other areas. I always believed that eating more fruits and vegetables is the way have and maintain great health.
7. The Holidays are Coming - I honestly do not want to start the holiday season on deficit. I am always training during the holidays and the extra nutrients will be helpful for that. The holiday season has a greater variety of delicious calories and there's always the temptation to waste calories. Eating a plant-based diet will help me stay ahead by feeling great and remembering not to waste my great shape on temporary junk food.

What are your reasons to add more fruits and veggies to your daily meals? Join me starting Monday in this 23-day journey!

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100 days of Food Journaling

The decisions I make today can and will influence the person I will be in 100 days. This week I launched a personal challenge to journal my food for 100 days. I followed the guideline that usually works for me:

1. have a goal - I wrote down measurable and specific goals for these 100 days.
2. share it with people - for accountability's sake I need to let someone know. I told my husband and now I am telling you.
3. do the goal - unless I do what I set out to do, this project will be a dream.
4. measure your progress - I am after progress and improvement. I can't manage what I won't measure.
5. treat your faithfulness - I need to make a list of healthy, non-food treats. I heard a podcast yesterday challenging me not to reward myself for doing what I'm supposed to do but to introduce regular treats to my plan. A great treat for me, in this season of life, would be 30 minutes of uninterrupted reading. It's great, it is refreshing and I think it will actually help me reach my goal. These are the types of 'treats' I need to include in my weekly schedule. Another good one would be an extra 30 minutes to exercise.
6. encourage someone else - I am sharing my journey with my Facebook Health Support Group. If you want to join the group and share your own journey, leave me a comment so I can add you. I started the group because I noticed several friends who are by themselves in their health journey and I thought we could encourage each other. I launched a 12-week health challenge earlier this year and now I'm launching the 100-day challenge. Join us for extra support and encouragement!
7. readjust approach as needed - notice I said readjust the 'approach' not the 'goal.' I find that sometimes, readjusting my approach to my goals really help. Taking a new class and changing up my vegetable selection a bit really helps me reach my goal in a more exciting way. Eating the same foods for 100 days is just not my idea of fun.

One of my most popular posts here on the blog is the Food Journal How To. Read it if you want a couple of tips on how to successfully start a Food Journal. Whether you write it in paper or go high tech, journaling your food will really help you be in control of the person you will be 100 days from now.

* Check out my new Running Page for post of all my races thus far.
Previously in this Series:
• Day 11: Change Begins in the Kitchen 

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Quero parar de comer carne, o que fazer?

Por Natalia Cuminale

Abolir o consumo de carne da alimentação diária não é uma tarefa simples e exige cuidados para que esta seja uma escolha saudável. Por motivos religiosos, preocupação com os animais, ideologia ou até mesmo para garantir uma alimentação benéfica ao organismo, o vegetarianismo tem sido cada vez mais considerado uma opção viável à dieta alimentar, um novo estilo de vida. Não existem dados precisos sobre o número de adeptos no Brasil, mas segundo pesquisa sobre hábitos alimentares realizada pelo grupo Ipsos 28% das pessoas "têm procurado comer menos carne".

Matéria completa da revista Veja aqui

Se vc está pensando na sua vida com e sem carne, essa matéria do Veja é muito informativa. Eu já tive o meu tempo de vegetariana e gostei muito. Pra ser sincera, devo voltar um dia se Deus quiser. Me senti muito bem, mais saudável e bem disposta. O segredo é ingerir fontes de proteína diariamente e manter uma variedade legal de frutas, legumes e verduras.

Segunda é feriado aqui. Bom fds a todos/as!

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Vegetarian Q&A

1. How long have you been a vegetarian?
Since January 5, 2008

2. Why did you go veg?
I believe this is the best way for my body to function in health.

3. Favorite non-dairy milk?
Silk lite (vanilla) – it makes a mean smoothie and it’s great plain.

4. What are the top 3 dishes/recipes you are planning to cook?
Vegetarian lasagna, TVP Meatloaf and my famous ‘surprise bread.

5. Most disastrous recipe/meal failure?
Homemade Pancakes.

6. How do you organize your recipes?
I have a little notebook my family send me 5 years ago. I’ve been printing out things too.

7. If you were stranded on an island and could only bring 3 foods…what would they be (don’t worry about how you’ll cook them)?
Black Beans, Bananas and rice.

8. Fondest food memory from your childhood?
Hearing the pressure cooker cooking black beans.

9. Most loved kitchen appliance?
My blender!!!

10. Seitan, tofu, or tempeh?
TOFU is the only one I know.

11. Favorite meal to cook (or time of day to cook)?
I cook when I have time. Lately on Saturdays or after dinner during weekdays. I enjoy cooking Brazilian food the most :)

12. What is sitting on top of your refrigerator?
My husband’s chips, all our spices on a big bowl and some cereal bars we don’t like.

13. Name 3 items in your freezer without looking.
Hot dog buns, corn, black beans.

14. What’s on your grocery list?
Right now? Brown sugar, Soy milk, fruit, zucchini, kale…. I need to fill up on more black beans too.

15. Favorite grocery store?
We go wherever we get deals. For fresh produce we’re working on going to local markets. It only makes sense when there are so many farms around us.

16. Most extravagant food item purchased lately?
Sesame seed oil. Really, in my circle, no one eats that.

17. Best thing about going veg?
Possibilities, possibilities.

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Who is a vegetarian any way?

So, the summer is coming. Summer here means barbeque season, eating out more than we did in the winter. It means tons of potlucks, parties, you name it. This summer the challenge for me is different because I have never been to a vegetarian barbeque. People do not include meatless meals on their barbeques because it just doesn't make sense to them. Who is a vegetarian any way? I am! Last night I took broccolis salad to a church get together. I went to another meeting where there was bread, pork bbq, slaw and beans. I ate the slaw and beans. I have the choice to stick with the meatless sides on cookouts or I can start carrying my Amy's California burger so someone can grill it for me. The advice I got on my weight management class has been priceless. I now know I don't have to be under the circumstances. I can take something I know I can eat and enjoy everyone's presence and fellowship while at parties. Parties are about people getting together and not food getting together. For most of my life I celebrated cakes, sausages and juice. Now I celebrate being with people. That's a change of perspective.

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A change has come over me!

This is an unusual success story. Someone who went back to basics (literally), lost the weight and gained health and healing. The post was on The Diet Blog and it's called Raw Transformation. Take the time to read it.

I admire people who decide to go on a raw diet. It does have a lot of benefits for their health. The first thing someone like me would wonder is, what about chocolate cake? What about cheese? What about bread? Human beings are more flexible than they think they are. I find that's true for me. At this point of my life, going raw is not something I need or would like to do but I admire those who choose this lifestyle. It's proven to bring healing and health.

As I approach the official half point of my weight loss journey, I'm trying to think of ways to celebrate the many victories along the way. I don't want to measure victories through the number of pounds lost because it would be unfair. I want to celebrate God's love for me and my endurance. Why endurance? Because starting a weight loss program on January 1st is easy. I started in July 2007 and I went through Thanksgiving, Christmas in my home country, birthdays and a major stressful time at work which lasted more than 2 months. On January 5th I became a full-time vegetarian - all by the grace of God. God gave me endurance to keep losing the weight and staying healthy. I did gain weight through this journey but I lost it right back. God is good. I thank Him for giving me endurance and for allowing me to learn many lessons along the way. That's what I want to celebrate. I won't celebrate it with food. I'm thinking about either going on a hike or donating the amoung of pounds in food to a local pantry. I'm still trying to come up with other ideas. I'll see my health educator next week, so I should have more news then. Have an awesome weekend.

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I love you but you Love Meat

I love you but you Love Meat - read here

What a perfect story for my Valentine’s day! This is a very interesting story I read in the NY Times yesterday. Zeke is indeed an omnivore and I am a vegetarian. I just became a vegetarian in 08 and so far, things have been going great. Zeke’s accepts my diet, I accept his. We don’t have any huge arguments about why the other should change their diet – I learned that lesson some time ago. The challenge for me comes when the only thing for dinner is a meat pizza. I choose to get fruit and something else other than meat. Being a vegetarian requires planning.

My wedding day: January 17, 2006

I haven’t been ‘sticking out’ among my omnivore friends. I hate to stick out – contrary to what many may think. I went out with a girl friend Monday who didn’t mind sharing a veggie Mexican meal. I appreciate the flexibility Josie! I’m all about respecting other people's diet choice. My thought usually goes like this: You want some red meat? Knock yourself out! I’m gonna make a vegetarian choice and I’ll be happy with myself. I guess this is part of not being a clone (big smile). I’m also becoming stronger when people offer dessert and stuff like that. I can be satisfied without it or just holding a cup of decaff coffee. That’s my choice and I’m happy with it.

You’re probably wondering if I’m gonna raise vegetarian children and my answer today is probably not. I believe one of the reasons why I’m able to make this huge change in my eating habits it’s because of my parents. We were exposed to a variety of food. Even my cousin Harley encouraged me to try things before I said I don’t like a kind of vegetable for example. For that I am eternally thankful. The Brazilian cuisine also helped me a lot. Rice and black beans are filling and the variety of fresh fruits is dazzling!

Let love arise this Valentine’s Day, no matter what your dietary choices might be.

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Different food choices

What happens to your body when you eat right? What does it feel like? I feel really good right now. I noticed a lot of vegetarians - as well as people who are working on having great nutrition - take snacks everywhere they go. At least a peanut butter and jelly sandwich so they don't have to be hungry while everyone else is eating friend chicken :) It takes planning and effort.

I recently surrounded myself with different snacks such as brown rice cakes (they taste like nothing but I like to try new things) and banana chips (I really love all forms of bananas).

This is day number 4 as a vegetarian and I am feeling great. I am able to recognize true hunger. When I get hungry there's a straight line between belly and mind. I noticed that if I'm stressed it's more difficult to recognize when I'm hungry. It feels like I'm hungry all of the time.

Going to the grocery store has been different too. I just noticed the meat products section is larger than the vegetarian. The sweets section is overwhelming. You can find anything you want to make you gain weight and numb true issues if you are what some call an emotional eater.

Bean burritos and vegetable soups are the most affordable, safe things I found when I rushing through yesterday. The burritos are organic and very filling of course. The soup does not hold me up for long but it tasted really good. My kitchen is still under construction but there is a way to make it work - once I'm through this season I'll elaborate on what happened :) My goal is to walk as much as I can this week and start a serious exercise program next week. I feel like I am exercising a little every day. Small changes. That's where I am now. It's been great and I thank God for everything. Talk to you tomorrow.

* go to www.amys.com e read about this company's history. I found it very inspiring.

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A new approach

A new year requires a new approach. I´m doing more research on Vegetarian diets and I found a great article in the Mayo Clinic web site. For the complete article click here, this is just a summary. Happy New Year! Tomorrow is my 28th birthday :)

"Adopting a healthy vegetarian diet isn't as simple as scraping meat off your plate and eating what's left. You need to take extra steps to ensure you're meeting your daily nutritional needs.

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seed. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.

Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:

Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli are good sources of calcium. Tofu enriched with calcium and fortified soymilk and fruit juices are other options.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in

vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety
of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health."

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