Hi Veggies!
I have been thinking, and I believe this may be a more useful exercise if I try and write each day, updating my diet/exercise. That way you all can share this experience with me...and perhaps learn from my mistakes! Because believe me! I am making a few. LOL. Note: Strawberries and bananas actually do not make a great smoothie together. This is because sweets fruits and acid fruits do not combine well. Sweet fruits combine well with sub acid fruits.
Sub acid fruits combine well with acid fruits.
There are resources on the Internet that briefly describe food combining. However, this is important with fruit. Poor combinations = bloating + farts!
I learned that yesterday, I looked preggers by lunch time.
Anyways, I am so proud because I actually made-up my first raw recipe. I have no illustration, because I gobbled it down very quickly.
1 cup green grapes
1 peeled apple
3 stalks of celery
Always wash everything well! Peel and chop your apple. Cut the grapes in half. Chop your celery. Toss together in a bowl! Done!
That's 1 - cereal bowls - worth, you will likely want to multiply it if you are sharing or eating a substantial meal. I would probably triple/quadruple it, and eat it as my dinner.
All the tastes really compliment each other well. Plus, you need to make sure you are getting vegetables in your diet. Especially, if you are a high carb-low fat raw vegan! Not to mention, this recipe is great if you are looking for something less sweet. I ate it with a little orange juice on the side, and I am set for the night.
Unfortunately, I pulled something in my arm tossing my son about the other week. It isn't hurt very badly. However, I noticed my one arm was way weaker during my biceps strength exercises. My form was compromised, and my husband suggested I not lift all week. Boo! So...I will stick to straight cardio and leg exercises all week! No cheating. I am into week 4 of the Gold's Gym Challenge, and I haven't been progressing well. Mostly, since I have been "transitioning" to raw veganism. However, my hope is with a daily log, I can hold myself a little more accountable and keep track of the progress I do make!
Peace and Love!!!! See you tomorrow...
Monday, January 30, 2012
Thursday, January 26, 2012
Eating lots and lots of fruit isn't that hard!
Hi Veggies!
Last time I left you all, I was still figuring out raw veganism. I have made a little progress since my last entry. Let's just call this day 2 of complete rawness. (No cooked food, 80% carbohydrates, 10% proteins, 10% fats, with a prenatal vitamin). I still find it incredibly frustrating to buy fruit only to realize it is tasteless/not ripe. You will NOT survive on sub par fruits and vegetables. Therefore, I recommend finding a farmer's market, co - op or buying as much organic goodies as possible. Personally, I don't taste a difference between organic/regular bananas. On the other hand, my apples MUST be organic. I bought a bunch from my local grocer. They were so bland, and I had planned to eat 5 of them. Torture! I got through it...but I am slowly learning how to get the most bang for my buck!! I'm not afraid to buy some frozen raw fruit for my smoothies. Just in case I'm in a hurry! Get fruits ripe, and get enough of them!
Initially, I pieced together a "meal plan." However, it didn't work out well. Too many odds and ends, and meals. Now, I stick with about four meals a day, and things are much easier. I basically drink two large banana based smoothies for breakfast and lunch. For lunch and/or dinner I have a big salad. If I am still hungry later, I eat some whole fruit. I also have NO idea how to create a raw meal, and I had troubles googling meals that would be appropriately high carb/low fat. You will find many of the raw food resources include high fat recipes with lots of avocado, nuts and seeds. Again, my goal is to maintain a fat percentage around 10% of my daily caloric intake. I decided to buy a book called Easy to be Raw by Megan Elizabeth, and I found a salad dressing I love love love consisting of mangoes. If you are interested in this lifestyle or just want to incorporate some raw foods in your diet, I highly recommend the book. I also made stuffed peppers from the book, and although they are nothing like the kind I grew up on, I definitely enjoyed them. Very happy!
The hardest thing for me still is to get in the calories, however the smoothies have been a remedy. These smoothies are gargantuan, and it takes me awhile to sip them. For example, today I made one with 4 frozen chopped bananas, and almost 2 cups of chopped mango. I just added cold water to make it pourable. I drank this with a HUGE salad with cucumber, tomato, green onions, cilantro and mango dressing. The best thing about raw dressing is you can add as much as you want! My goal at the moment is to take in above 2000 calories a day. I am not sure why, but even if you are overweight, it is essential to take in at least 2500 calories a day as a woman on this diet. We shall see, if I start to balloon -- you will know first. Ha!
Anyways (in the last few days!) my energy level is higher, and I find myself getting more done around the house. I can chase my two year old from one end of the house to the other. At the gym, my endurance has definitely increased. And "elimination" is EASY! This week I have not been strength training because I pulled something in my rotator cuff. I am sure of it!! It hurts when I lift my arm laterally! I believe I played a little too rough with my son over the weekend! Anyways, it is wise to rest when your body calls for it. I will be doing a leg work out only. I have been focusing on 30 to 40 minutes of interval training every other day. Which apparently melts fat!
Speaking of workouts -- I tried creatine supplementation for the first time the other week. I got a free pack with my sun warrior raw protein. My husband uses the powder before his work outs for extra "juice." He told me to make sure if I take it to "cycle" it, and only use it for 8 weeks at a time. He added, that vegetarians usually feel the effects more than meat eaters. Well...they sell it in GNC. Seemed harmless enough. BUT with in ten minutes of taking it my muscles started tingling all over. First the tops of my hands/feet, then my legs, and travelled up. I nearly flipped out, and my husband had to calm me down. When we arrived at the gym (somehow - because I was driving!) I was quite twitchy and I couldn't sit still. If you saw me, you would have thought I was on something. It worked though, I zipped around the gym lifting faster and heavier than normal. I felt great! Anyways, the twitching/itching tingles died down in an hour. What the heck!? WHY do I get the crazy side effects!?
In the future, I hope to get all the energy I need from my fresh fruits when I stick to the raw lifestyle 100%! TBA.
Lastly, I just wanted to let you all know it is possible to be a healthy and happy non meat eater! I got my blood drawn at my doctor's office:
B12 - Perfect!
Cholesterol 119 (under 200 desirable) Triglycerides 54 (30 - 150 acceptable) HDL 53 (more than 40 desirable) LDL 55 (less than 70 desirable)
Note ---- my normal values are not perfect, just rough estimates. In fact, I believe LDL levels can be more high in people with out cardiovascular risk factors (such as family history of heart disease, etc.) But you get the general idea!!!
Anyways, Peace and LOVE!
Fear not, I will bring you some yummy visual aids shortly. I have been taking pics of all my creations!
Last time I left you all, I was still figuring out raw veganism. I have made a little progress since my last entry. Let's just call this day 2 of complete rawness. (No cooked food, 80% carbohydrates, 10% proteins, 10% fats, with a prenatal vitamin). I still find it incredibly frustrating to buy fruit only to realize it is tasteless/not ripe. You will NOT survive on sub par fruits and vegetables. Therefore, I recommend finding a farmer's market, co - op or buying as much organic goodies as possible. Personally, I don't taste a difference between organic/regular bananas. On the other hand, my apples MUST be organic. I bought a bunch from my local grocer. They were so bland, and I had planned to eat 5 of them. Torture! I got through it...but I am slowly learning how to get the most bang for my buck!! I'm not afraid to buy some frozen raw fruit for my smoothies. Just in case I'm in a hurry! Get fruits ripe, and get enough of them!
Initially, I pieced together a "meal plan." However, it didn't work out well. Too many odds and ends, and meals. Now, I stick with about four meals a day, and things are much easier. I basically drink two large banana based smoothies for breakfast and lunch. For lunch and/or dinner I have a big salad. If I am still hungry later, I eat some whole fruit. I also have NO idea how to create a raw meal, and I had troubles googling meals that would be appropriately high carb/low fat. You will find many of the raw food resources include high fat recipes with lots of avocado, nuts and seeds. Again, my goal is to maintain a fat percentage around 10% of my daily caloric intake. I decided to buy a book called Easy to be Raw by Megan Elizabeth, and I found a salad dressing I love love love consisting of mangoes. If you are interested in this lifestyle or just want to incorporate some raw foods in your diet, I highly recommend the book. I also made stuffed peppers from the book, and although they are nothing like the kind I grew up on, I definitely enjoyed them. Very happy!
The hardest thing for me still is to get in the calories, however the smoothies have been a remedy. These smoothies are gargantuan, and it takes me awhile to sip them. For example, today I made one with 4 frozen chopped bananas, and almost 2 cups of chopped mango. I just added cold water to make it pourable. I drank this with a HUGE salad with cucumber, tomato, green onions, cilantro and mango dressing. The best thing about raw dressing is you can add as much as you want! My goal at the moment is to take in above 2000 calories a day. I am not sure why, but even if you are overweight, it is essential to take in at least 2500 calories a day as a woman on this diet. We shall see, if I start to balloon -- you will know first. Ha!
Anyways (in the last few days!) my energy level is higher, and I find myself getting more done around the house. I can chase my two year old from one end of the house to the other. At the gym, my endurance has definitely increased. And "elimination" is EASY! This week I have not been strength training because I pulled something in my rotator cuff. I am sure of it!! It hurts when I lift my arm laterally! I believe I played a little too rough with my son over the weekend! Anyways, it is wise to rest when your body calls for it. I will be doing a leg work out only. I have been focusing on 30 to 40 minutes of interval training every other day. Which apparently melts fat!
Speaking of workouts -- I tried creatine supplementation for the first time the other week. I got a free pack with my sun warrior raw protein. My husband uses the powder before his work outs for extra "juice." He told me to make sure if I take it to "cycle" it, and only use it for 8 weeks at a time. He added, that vegetarians usually feel the effects more than meat eaters. Well...they sell it in GNC. Seemed harmless enough. BUT with in ten minutes of taking it my muscles started tingling all over. First the tops of my hands/feet, then my legs, and travelled up. I nearly flipped out, and my husband had to calm me down. When we arrived at the gym (somehow - because I was driving!) I was quite twitchy and I couldn't sit still. If you saw me, you would have thought I was on something. It worked though, I zipped around the gym lifting faster and heavier than normal. I felt great! Anyways, the twitching/itching tingles died down in an hour. What the heck!? WHY do I get the crazy side effects!?
In the future, I hope to get all the energy I need from my fresh fruits when I stick to the raw lifestyle 100%! TBA.
Lastly, I just wanted to let you all know it is possible to be a healthy and happy non meat eater! I got my blood drawn at my doctor's office:
B12 - Perfect!
Cholesterol 119 (under 200 desirable) Triglycerides 54 (30 - 150 acceptable) HDL 53 (more than 40 desirable) LDL 55 (less than 70 desirable)
Note ---- my normal values are not perfect, just rough estimates. In fact, I believe LDL levels can be more high in people with out cardiovascular risk factors (such as family history of heart disease, etc.) But you get the general idea!!!
Anyways, Peace and LOVE!
Fear not, I will bring you some yummy visual aids shortly. I have been taking pics of all my creations!
Monday, January 16, 2012
Memory Lane
Hi Veggies!
Here it is mid January, and I am still getting ish together! Hahaha!
I am still attempting raw veganism consistent with the principles in the 80 10 10 diet book (otherwise known as a high carbohydrate, low fat lifestyle.
Up until the weekend, I did beautifully. However, Sunday afternoon I ended up at Chipotle in dire need of rice and beans! I will be on back and track tomorrow. (I had some more rice and beans today!)
Whenever you make a lifestyle change, never use the words fail OR start over. Simply figure out what the h*ll happened and move onward. It is perfectly pointless to beat yourself up and/or dwell on these factors. Most people, especially when transitioning into veggie lifestyles will occasionally get a taste for "off limit" foods. Especially, if you have been eating the same thing for years. Added stress from abusing yourself will likely UN motivate you and keep you from reaching your optimal goals! So I will list some mistakes I have made!
1) If you choose to embark upon a high carbohydrate/low fat lifestyle, make sure you have RIPE fruit. And that you know how to even find it. Whole Foods had strawberries on sale this weekend, and so I grabbed a couple of baskets. They were just plain bland! I figure this is probably because a) this is not strawberry season or b) they aren't ripe! This weekend, I let my banana supply dwindle down, and woke up Sunday to only two edible ones. The others were all green. This aggravated me, and I happily rewarded myself with Chipotle later! Lesson learned. Be prepared! This can apply to any dietary lifestyle, if you are hungry, it will be very easy to swing by the drive through.
2) If you experiment with new recipes make sure you have something to eat in case you screw it up. Lol. Saturday evening, I decided to make a dressing with oranges and tomatoes because I noticed many people blending fruits for salad dressings. Well my small smoothie blender is not synonymous with an actual blender blender. I ended up having to add lots of water, and the outcome was plain gross. (Both appearance and taste.) In the end, use a cookbook or trusted source, unless you are prepared to eat something else if your "creation" goes wrong!
3) Lastly, accept that if you are trying new things, you are bound to find things you LOVE and things you HATE to eat. This weekend I bought 20 organic medjool dates from a local grocery store. They are a common staple of raw diets, mostly because they are high in calories. Even my Dad recommend I try them. I have an aversion to wrinkly foods, but I bought them, and constructed a banana-apple-date "cake." It was very very very good. It kind of tasted like Cinnabon. However, this evening I tried a persimmon for the first time because people boasted how good they are. Keep in mind ONE costs like a dollar and some change. Anyhow, I flat out hated it because it tastes melon - y, and melons are the one fruit I really don't like. *And now persimmons.
I remember when I first transitioned to vegetarianism sometime in college. I looked through cook books for my cheapest options. The first dish I ever cooked was some sort of black beans wrapped in tortilla shells baked in mystery sauce. It was dry, bland, and gave me gas. However, as a broke college kid I felt obligated to sorta finish it. The next weeks continued with more beans cooked up in unimaginative ways. Simply because I wanted to make sure I had all my protein. I didn't even like beans back then. However, with time, and practice I learned that one can be as simple or elaborate, cheap or expensive as they want on a plant based diet. I learned how to make all my favorites like chili and pizza. In fact, now I love beans! Lol.
I am trying to keep these experiences in mind as I transition into this lifestyle. My best piece of advice to people interested in transitioning to vegetarianism is to do research first. Also, stay away from processed products. Stick with whole foods. That being said, there are a lot of delicious morningstar farms/boca/etc products to get started. However, I encourage you to use those in moderation! Also, be creative. Although you can take your favorite meals and make them vegetarian, don't forget to look for new recipes!
As for my workout plan, I have decided to trash the full body routine I wanted to incorporate into my regimen. I will stick with one muscle group a day. This has worked, no reason to re invent the wheel! I will continue occasional spinning classes, and HIIT *high intensity interval training.
Today I emailed my body idol bikini fitness competitor Erin Moubray! She encouraged me to eat plentifully, but increase my training to get the results I want! I think this is the best advice! Anyways it is bed time, so PEACE and LOVE!
Here it is mid January, and I am still getting ish together! Hahaha!
I am still attempting raw veganism consistent with the principles in the 80 10 10 diet book (otherwise known as a high carbohydrate, low fat lifestyle.
Up until the weekend, I did beautifully. However, Sunday afternoon I ended up at Chipotle in dire need of rice and beans! I will be on back and track tomorrow. (I had some more rice and beans today!)
Whenever you make a lifestyle change, never use the words fail OR start over. Simply figure out what the h*ll happened and move onward. It is perfectly pointless to beat yourself up and/or dwell on these factors. Most people, especially when transitioning into veggie lifestyles will occasionally get a taste for "off limit" foods. Especially, if you have been eating the same thing for years. Added stress from abusing yourself will likely UN motivate you and keep you from reaching your optimal goals! So I will list some mistakes I have made!
1) If you choose to embark upon a high carbohydrate/low fat lifestyle, make sure you have RIPE fruit. And that you know how to even find it. Whole Foods had strawberries on sale this weekend, and so I grabbed a couple of baskets. They were just plain bland! I figure this is probably because a) this is not strawberry season or b) they aren't ripe! This weekend, I let my banana supply dwindle down, and woke up Sunday to only two edible ones. The others were all green. This aggravated me, and I happily rewarded myself with Chipotle later! Lesson learned. Be prepared! This can apply to any dietary lifestyle, if you are hungry, it will be very easy to swing by the drive through.
2) If you experiment with new recipes make sure you have something to eat in case you screw it up. Lol. Saturday evening, I decided to make a dressing with oranges and tomatoes because I noticed many people blending fruits for salad dressings. Well my small smoothie blender is not synonymous with an actual blender blender. I ended up having to add lots of water, and the outcome was plain gross. (Both appearance and taste.) In the end, use a cookbook or trusted source, unless you are prepared to eat something else if your "creation" goes wrong!
3) Lastly, accept that if you are trying new things, you are bound to find things you LOVE and things you HATE to eat. This weekend I bought 20 organic medjool dates from a local grocery store. They are a common staple of raw diets, mostly because they are high in calories. Even my Dad recommend I try them. I have an aversion to wrinkly foods, but I bought them, and constructed a banana-apple-date "cake." It was very very very good. It kind of tasted like Cinnabon. However, this evening I tried a persimmon for the first time because people boasted how good they are. Keep in mind ONE costs like a dollar and some change. Anyhow, I flat out hated it because it tastes melon - y, and melons are the one fruit I really don't like. *And now persimmons.
I remember when I first transitioned to vegetarianism sometime in college. I looked through cook books for my cheapest options. The first dish I ever cooked was some sort of black beans wrapped in tortilla shells baked in mystery sauce. It was dry, bland, and gave me gas. However, as a broke college kid I felt obligated to sorta finish it. The next weeks continued with more beans cooked up in unimaginative ways. Simply because I wanted to make sure I had all my protein. I didn't even like beans back then. However, with time, and practice I learned that one can be as simple or elaborate, cheap or expensive as they want on a plant based diet. I learned how to make all my favorites like chili and pizza. In fact, now I love beans! Lol.
I am trying to keep these experiences in mind as I transition into this lifestyle. My best piece of advice to people interested in transitioning to vegetarianism is to do research first. Also, stay away from processed products. Stick with whole foods. That being said, there are a lot of delicious morningstar farms/boca/etc products to get started. However, I encourage you to use those in moderation! Also, be creative. Although you can take your favorite meals and make them vegetarian, don't forget to look for new recipes!
As for my workout plan, I have decided to trash the full body routine I wanted to incorporate into my regimen. I will stick with one muscle group a day. This has worked, no reason to re invent the wheel! I will continue occasional spinning classes, and HIIT *high intensity interval training.
Today I emailed my body idol bikini fitness competitor Erin Moubray! She encouraged me to eat plentifully, but increase my training to get the results I want! I think this is the best advice! Anyways it is bed time, so PEACE and LOVE!
Tuesday, January 10, 2012
Raw veganism Day 2: Citrus Kale Salad
Hello veggies!
I am writing extra late at night because I can not sleep! I feel like running or dancing, but not sleeping. I drank a cup of espresso around 5 PM, and I also took a little afternoon nap. Recipe for disaster. Anyhow, I want to take the time to update you on my raw vegan (somewhat 80/10/10) lifestyle, and share another recipe.
The most challenging part about eating this way is getting enough calories in! Today I managed to take in around 2,500 calories. I ate above my protein requirements today. I am pretty happy with this value, here is what I ate:
1) 1 banana with a smoothie (2 bananas, pineapple, kale leaf, and orange juice)
2) 4 bananas
----worked out!
3) 1 banana with a smoothie (2 bananas, 1 mango) and 1/2 red pepper with 1TB hummus (eye balled it!)
4) 5 apples (sliced and peeled) (espresso)
6) citrus kale salad
7) protein shake with almond milk
I have noted some positive changes. I no longer am hungry, nor do I crave sweets. LOL. Pretty much by eating every 2 to 3 hours, and eating larger volumes I never felt empty. However, I never felt too full or sluggish. More or less...just right. I suppose, since I ate mostly fruits/vegetables I never had the post lunch sleepiness. My energy level was superb. I had an abundance of energy during my workout, and felt "light!" (Not to be gross!) But I peed often today, and very clear, despite not drinking a ton of water outside of my workout. I was also rather regular! :-) All in all, I feel good. Like I said, I feel like dancing.
According to the 80-10-10 manual, one pound of green leafy vegetables should be consumed daily. I did not make it! I am slowly trying to fit more into my daily menu. However, I invented a citrus kale salad today. I am sure it isn't anything too new. However, it is simple, and healthy and delicious. Here is what I combined:
About 2 to 3 cups of shredded curly leaf kale
4 oranges, peeled and chopped
0.25 cup of raw pumpkin seeds
I tossed everything together. Except I used 1/2 of an orange for juice, and squeezed it on top of the salad. Kale has a bitter taste, so it was a nice contrast. There was more orange in the salad than kale! It was also very filling. If you have never tried raw pumpkin seeds before, I encourage you to do so. They make great salad toppers/snacks. I purchased mine from the bulk bin at Whole Foods. One quarter cup of pumpkin seeds contains under 200 calories, almost 10 grams of protein, and contain many goodies like omega 3 fatty acids, vitamin A, B, E, zinc and iron to name a few. Very good for vegetarians/vegans.
I have decided to make some changes to my exercise regimen. I ran into my spinning teacher today, and I feel guilty I haven't taken the class in awhile. I am going to incorporate one class in per week. Hehehe. I am going to adapt an exercise routine I found in Oxygen magazine. Basically, there are about ten strength exercises targeting all the areas of the body, and they all utilize dumb bells. You perform one set of 12 to 15 repetitions, weight should be heavy enough to be a challenge. In between each exercise you perform intense cardio like jump - squats, high knee runs, or jump rope movements. Then you repeat the routine two more times. I will be doing this three times a week. Lastly, I will continue my once a week dance class, and maybe a yoga class too. Everything but belly dance is at my gym, and I am in the habit of going to the gym six days a week. Therefore, even though I will only be strength training three times a week now...I still want to keep my routine of going most days of the week. I am kind of excited, because this will kick up my cardio a little. Which means results for my contest!
I also found an awesome recipe in the Oxygen magazine for lentils and quinoa, which I would like to include on my blog. However, I am sitting in the dark, and clearly can not see it to copy it here. However, I think it is a good recipe for protein/complex carbohydrates. It is also very portable, and would be great even if you eat meat.
Next time I update my blog, I will include a picture of the kale salad. I think I feel the sleepies coming. Peace and Love!
I am writing extra late at night because I can not sleep! I feel like running or dancing, but not sleeping. I drank a cup of espresso around 5 PM, and I also took a little afternoon nap. Recipe for disaster. Anyhow, I want to take the time to update you on my raw vegan (somewhat 80/10/10) lifestyle, and share another recipe.
The most challenging part about eating this way is getting enough calories in! Today I managed to take in around 2,500 calories. I ate above my protein requirements today. I am pretty happy with this value, here is what I ate:
1) 1 banana with a smoothie (2 bananas, pineapple, kale leaf, and orange juice)
2) 4 bananas
----worked out!
3) 1 banana with a smoothie (2 bananas, 1 mango) and 1/2 red pepper with 1TB hummus (eye balled it!)
4) 5 apples (sliced and peeled) (espresso)
6) citrus kale salad
7) protein shake with almond milk
I have noted some positive changes. I no longer am hungry, nor do I crave sweets. LOL. Pretty much by eating every 2 to 3 hours, and eating larger volumes I never felt empty. However, I never felt too full or sluggish. More or less...just right. I suppose, since I ate mostly fruits/vegetables I never had the post lunch sleepiness. My energy level was superb. I had an abundance of energy during my workout, and felt "light!" (Not to be gross!) But I peed often today, and very clear, despite not drinking a ton of water outside of my workout. I was also rather regular! :-) All in all, I feel good. Like I said, I feel like dancing.
According to the 80-10-10 manual, one pound of green leafy vegetables should be consumed daily. I did not make it! I am slowly trying to fit more into my daily menu. However, I invented a citrus kale salad today. I am sure it isn't anything too new. However, it is simple, and healthy and delicious. Here is what I combined:
About 2 to 3 cups of shredded curly leaf kale
4 oranges, peeled and chopped
0.25 cup of raw pumpkin seeds
I tossed everything together. Except I used 1/2 of an orange for juice, and squeezed it on top of the salad. Kale has a bitter taste, so it was a nice contrast. There was more orange in the salad than kale! It was also very filling. If you have never tried raw pumpkin seeds before, I encourage you to do so. They make great salad toppers/snacks. I purchased mine from the bulk bin at Whole Foods. One quarter cup of pumpkin seeds contains under 200 calories, almost 10 grams of protein, and contain many goodies like omega 3 fatty acids, vitamin A, B, E, zinc and iron to name a few. Very good for vegetarians/vegans.
I have decided to make some changes to my exercise regimen. I ran into my spinning teacher today, and I feel guilty I haven't taken the class in awhile. I am going to incorporate one class in per week. Hehehe. I am going to adapt an exercise routine I found in Oxygen magazine. Basically, there are about ten strength exercises targeting all the areas of the body, and they all utilize dumb bells. You perform one set of 12 to 15 repetitions, weight should be heavy enough to be a challenge. In between each exercise you perform intense cardio like jump - squats, high knee runs, or jump rope movements. Then you repeat the routine two more times. I will be doing this three times a week. Lastly, I will continue my once a week dance class, and maybe a yoga class too. Everything but belly dance is at my gym, and I am in the habit of going to the gym six days a week. Therefore, even though I will only be strength training three times a week now...I still want to keep my routine of going most days of the week. I am kind of excited, because this will kick up my cardio a little. Which means results for my contest!
I also found an awesome recipe in the Oxygen magazine for lentils and quinoa, which I would like to include on my blog. However, I am sitting in the dark, and clearly can not see it to copy it here. However, I think it is a good recipe for protein/complex carbohydrates. It is also very portable, and would be great even if you eat meat.
Next time I update my blog, I will include a picture of the kale salad. I think I feel the sleepies coming. Peace and Love!
Sunday, January 8, 2012
Happy New Year! Let's try low fat raw vegan...
Hello veggies --- I hope all is well as we enter the new year of 2012!!!
I have been doing well!!!! Trying my best to stick to my diet. I have been thinking/reading/changing up many aspects of my diet as I gain more information regarding veganism, and even raw diets. In addition to reading about the 80 10 10 diet and "Becoming Raw," I bought a book called "Vegan Bodybuilding and Fitness" by Robert Cheeke. I haven't finished the latter, and I really don't love it. I thought it would be a manual for anybody interested in working out and fitness, however it is really geared to BODYBUILDERS. (Duh, I should have known by the title right?) It also has a lot lot lot of biographical information, and I am just not interested. Of course, KUDOS to the man for his achievements and web empire!
Anyways, on January 4th I entered a contest at Gold's Gym to transform my body. I had my preliminary measurements and I was quite surprised. I now weigh almost 130 pounds, and I am closer to 25% body fat. She measured my waist to be about 30 in, and hips 36 in. Today I measure my flexed bicep and it was about 11 in(Yay ---up from like 9/10 along time ago!) Anyhow, I hope my transformation includes decreasing my fat percentiles, by gaining plenty of muscle.
I decided since I have a 3 month period to fool with, I might as well give this 80-10-10 diet a try. After thorough research, many people boast increased energy, mental clarity, clear skin, better digestion, less colds, yada, yada. I try NOT to get sucked into the hype, but I am quite curious. I talked to my Father about it (former veggie himself!), and he confirmed that people he knew on such a lifestyle thrived. However, as I mentioned in a previous thread...I will continue my supplementation and some protein powder too. Also, I will occasionally eat some cooked foods like hummus to accompany my vegetables, but I will keep this to a minimum.
I don't want to explain the diet in limited space. However, I will be eating 80% carbohydrates in the form of fruit, 10% proteins, and 10% fats. I will be eating predominantly bananas and dates. I will eat other fruits in season to supplement these basic fruits. I will incorporate vegetables, ESPECIALLY green leafy ones! I will consume one sun warrior raw protein shake daily (This contains 17 grams of protein!)
I know you all are thinking. How will you get enough protein?! First and foremost, the average person only needs 0.8 grams of protein per kilogram body weight per day. For me it is just under 50 grams a day. I simply choose to supplement my diet with the shake because I want to gain muscle muscle muscle, and thus choose to take a little more protein in. Many individuals on the diet do not, and seem to make good advances (With just the proteins in the natural items, along with nuts/seeds). Another "different" aspect about the diet is to really thrive, one must consume closer to 3000 calories. *If you are an active woman! (Like me!)* This will ensure you have all the energy you need. Naturally, you train hard, fat dissipates, and you gain lean mass. Also, with such a large consumption nutritional needs are met, also, I will be taking vitamins...so it is all good. I will be logging all of my diet at cronometer, and on here as much as possible!
If this were a lifestyle I LOOOOOVE and choose to maintain, in the long run I would likely adopt 70/15/15 ratio to give myself a little more fat (for peace of mind!). However, this is a TRIAL! And for the next three months I will devote myself to the cause. You may be wondering how the H*LL do you get 3000 calories!? This is why I will be consuming so many nanners, because they are cheap and calorie rich. 1 pound is roughly four bananas and 400 calories. I will basically be consuming like 15 a day at baseline. This is typically done by buying bananas at a wholesale store or by the case. Not at Whole Foods though...there nanas are like upwards from 80 cents a pound. To begin I will just buy bananas every other day until I figure out the cheapest way to do this. The other produce can be purchased weekly, like normal. Here is my meal plan/grocery list! To start...like most "bodybuilders" I will be eating every 2 to 3 hours. Then I will try and condense with time.
6 - 4 bananas (a few green leaves - like kale)
8 - 4 bananas and coffee w/almond milk
10 - Sun warrior raw protein drink w/water (kind of like chocolate milk)
12 - 4 bananas (a few green leaves)
2 - 5 apples
4 - 0.25 cup pumpkin seeds
6 - 1 red pepper and lots of kale dipped in hummus (Cucumbers and tomatos may be good too!)
8 - 4 bananas and some dates
Currently, I have oranges, pineapple, mango, clementines, kiwi, organic apples, seeds, almond milk and kale on hand. Tommorow, I will be purchasing the nanas and dates (Perhaps some cucumbers). I will update you regarding the price at that time. This will not be more expensive, because I will no longer be taking out, or buying extras like diet dr. pepper.
I just want to express this is a VERY simple menu. Many folks in the raw movement make very flavorful salads, smoothies, etc. However, I want to make this very easy to follow in the beginning and move on from there. Plus, as I said nanners are cheap! Perhaps with time I can share a few recipes.
Now for my workouts! My husband shared a tip with me for getting swole! He constantly changes up the sets/repetitions. For example, normally we do three sets of ten for each exercise. Last week, we did two sets of ten with higher weight. Also, as I have stressed in the past, I will not be pushing cardio for long lengths of time. Instead,I will only perform like 20 minutes of high intensity intervals. This means I will alternate between a fast pace and a slow pace each minute. The intervals seems to work well to blast fat, and preserve muscle (according to some experienced individuals!)
P.S. My former roomie told me she made quinoa/beans for the first time and topped it with Nigerian spicey sauce. However, she complained it was terribly bland. I recommend cooking rice/quinoa in flavored broth instead of water to kick up the flavor!
Also....if you are looking for a healthy snack while watching the game, or a movie. Google Kale Chips.
Peace and love veggies!!
I have been doing well!!!! Trying my best to stick to my diet. I have been thinking/reading/changing up many aspects of my diet as I gain more information regarding veganism, and even raw diets. In addition to reading about the 80 10 10 diet and "Becoming Raw," I bought a book called "Vegan Bodybuilding and Fitness" by Robert Cheeke. I haven't finished the latter, and I really don't love it. I thought it would be a manual for anybody interested in working out and fitness, however it is really geared to BODYBUILDERS. (Duh, I should have known by the title right?) It also has a lot lot lot of biographical information, and I am just not interested. Of course, KUDOS to the man for his achievements and web empire!
Anyways, on January 4th I entered a contest at Gold's Gym to transform my body. I had my preliminary measurements and I was quite surprised. I now weigh almost 130 pounds, and I am closer to 25% body fat. She measured my waist to be about 30 in, and hips 36 in. Today I measure my flexed bicep and it was about 11 in(Yay ---up from like 9/10 along time ago!) Anyhow, I hope my transformation includes decreasing my fat percentiles, by gaining plenty of muscle.
I decided since I have a 3 month period to fool with, I might as well give this 80-10-10 diet a try. After thorough research, many people boast increased energy, mental clarity, clear skin, better digestion, less colds, yada, yada. I try NOT to get sucked into the hype, but I am quite curious. I talked to my Father about it (former veggie himself!), and he confirmed that people he knew on such a lifestyle thrived. However, as I mentioned in a previous thread...I will continue my supplementation and some protein powder too. Also, I will occasionally eat some cooked foods like hummus to accompany my vegetables, but I will keep this to a minimum.
I don't want to explain the diet in limited space. However, I will be eating 80% carbohydrates in the form of fruit, 10% proteins, and 10% fats. I will be eating predominantly bananas and dates. I will eat other fruits in season to supplement these basic fruits. I will incorporate vegetables, ESPECIALLY green leafy ones! I will consume one sun warrior raw protein shake daily (This contains 17 grams of protein!)
I know you all are thinking. How will you get enough protein?! First and foremost, the average person only needs 0.8 grams of protein per kilogram body weight per day. For me it is just under 50 grams a day. I simply choose to supplement my diet with the shake because I want to gain muscle muscle muscle, and thus choose to take a little more protein in. Many individuals on the diet do not, and seem to make good advances (With just the proteins in the natural items, along with nuts/seeds). Another "different" aspect about the diet is to really thrive, one must consume closer to 3000 calories. *If you are an active woman! (Like me!)* This will ensure you have all the energy you need. Naturally, you train hard, fat dissipates, and you gain lean mass. Also, with such a large consumption nutritional needs are met, also, I will be taking vitamins...so it is all good. I will be logging all of my diet at cronometer, and on here as much as possible!
If this were a lifestyle I LOOOOOVE and choose to maintain, in the long run I would likely adopt 70/15/15 ratio to give myself a little more fat (for peace of mind!). However, this is a TRIAL! And for the next three months I will devote myself to the cause. You may be wondering how the H*LL do you get 3000 calories!? This is why I will be consuming so many nanners, because they are cheap and calorie rich. 1 pound is roughly four bananas and 400 calories. I will basically be consuming like 15 a day at baseline. This is typically done by buying bananas at a wholesale store or by the case. Not at Whole Foods though...there nanas are like upwards from 80 cents a pound. To begin I will just buy bananas every other day until I figure out the cheapest way to do this. The other produce can be purchased weekly, like normal. Here is my meal plan/grocery list! To start...like most "bodybuilders" I will be eating every 2 to 3 hours. Then I will try and condense with time.
6 - 4 bananas (a few green leaves - like kale)
8 - 4 bananas and coffee w/almond milk
10 - Sun warrior raw protein drink w/water (kind of like chocolate milk)
12 - 4 bananas (a few green leaves)
2 - 5 apples
4 - 0.25 cup pumpkin seeds
6 - 1 red pepper and lots of kale dipped in hummus (Cucumbers and tomatos may be good too!)
8 - 4 bananas and some dates
Currently, I have oranges, pineapple, mango, clementines, kiwi, organic apples, seeds, almond milk and kale on hand. Tommorow, I will be purchasing the nanas and dates (Perhaps some cucumbers). I will update you regarding the price at that time. This will not be more expensive, because I will no longer be taking out, or buying extras like diet dr. pepper.
I just want to express this is a VERY simple menu. Many folks in the raw movement make very flavorful salads, smoothies, etc. However, I want to make this very easy to follow in the beginning and move on from there. Plus, as I said nanners are cheap! Perhaps with time I can share a few recipes.
Now for my workouts! My husband shared a tip with me for getting swole! He constantly changes up the sets/repetitions. For example, normally we do three sets of ten for each exercise. Last week, we did two sets of ten with higher weight. Also, as I have stressed in the past, I will not be pushing cardio for long lengths of time. Instead,I will only perform like 20 minutes of high intensity intervals. This means I will alternate between a fast pace and a slow pace each minute. The intervals seems to work well to blast fat, and preserve muscle (according to some experienced individuals!)
P.S. My former roomie told me she made quinoa/beans for the first time and topped it with Nigerian spicey sauce. However, she complained it was terribly bland. I recommend cooking rice/quinoa in flavored broth instead of water to kick up the flavor!
Also....if you are looking for a healthy snack while watching the game, or a movie. Google Kale Chips.
Peace and love veggies!!
Subscribe to:
Posts (Atom)