Quick and Easy Vegan Parmesan

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One of the great uses of cheese is how easily you can make it a topping for almost any savory dish and it almost always will make it more delicious. This is part of what makes giving up cheese one of the hardest parts about going vegan. While this recipe isn’t made to taste like parmesan, it works as a healthy and tasty alternative that has a similar use and effect.

Sprinkle it on top of pasta, a salad or anything else you can think of.

Ingredients:

  • 2/3 cup of Roasted, Unsalted Cashews
  • 1/3 cup of Nutritional Yeast
  • 2 tbsp of Garlic Powder
  • 2 tbsp of Lemon Pepper
  • 1 tbsp of dried Oregano
  • 1 tbsp of dried Parsley
  • Add salt and pepper as preferred.

*Makes 6 servings

Directions:

  1. Add cashews into high speed blender (e.g. Vitamix) or food processor until it forms a powdery texture. Stop once a powdery texture is reached, otherwise it will turn into a nut butter.
  2. Mix nutritional yeast and seasonings with cashew powder in a bowl.
  3. Sprinkle onto pasta, salad or any other recipe to your liking.

 

 

Dieters aren’t doomed to a lifetime of obesity.

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Over the past week I have seen a media frenzy of a study of the season 8 contestants of the Biggest Loser. While sharing this study, it has portrayed long term weight loss as a nearly impossible feat and people seeking to do so as doomed from the start.

The study found that in the six years since the show, 13 of the 14 contestants had regained some weight since the show; 4 of whom weighed more than they did on the show. Nearly all of the contestants also had slower metabolisms than they did at their starting weight, even slower than would be expected for their size. Their metabolisms were normal relative to their size at the start of the show.

This has added to the idea that all dieters are doomed to fail and those that do succeed will gain it all back anyways or will only be able to maintain on a miserably low amount of calories. As someone who has gone from being obese to maintaining a healthy weight for 3 years, while eating as much as I want (of healthy foods), I obviously don’t buy that this is an inevitability.

In fact, the National Weight Control Registry has studied over 10,000 individuals who have lost weight and kept it off in a variety of ways. They have people that lost it eating low-fat, others eating low-carb. Some followed diet books, others followed their own path. Almost all modified their diet and increased their physical activity… and continue to do so. Most follow a low-calorie diet and exercise regularly (on average 1 hr. per day).

Personally, I share some factors in common with successful maintainers. I do eat a very healthy diet and I exercise for around an hour about 5 times per week. However, the amount of calories that I eat is a lot more than the average person studied by the NWCR. I eat about 2,300 calories/day. This is the amount the would be predicted for my height, age and activity level by medical organizations. The average woman reported eating about 1,300 calories a day and the average male reported eating about 1,700 calories a day. While this is self-reported and not measured, for people who are so active, this is surprisingly low. Although there are so many factors in play that it is hard to know how much metabolic adaptation comes into play for maintainers, and what exactly leads to people like me managing to lose weight and walk away with a normal metabolism.

When it comes down to it, successful maintainers don’t have some radical secret to weight loss. They just follow the advice health organizations have been saying for years. Long term weight loss is possible. You can lose the weight, keep it off and enjoy life!

 

Read More:

After ‘The Biggest Loser’, Their Bodies Fought to Regain Weight

National Weight Control Registry: Research Findings

Skinny Ever After: The Reality of Weight Maintenance 

Review: Lulu Lemon Rack Pack Sports Bra

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Lulu Lemon Rack Pack Sports Bra

Sports bras are one of the few fitness items that I think are worth spending a little extra money on to get a quality item that lasts. I think this is especially the case for women with larger chests.

There are two aspects of this bra that I really like and that set it apart from your everyday sports bra.

  1. One sports bra is enough. Anyone with a larger chest likely knows the frustration of finding a sports bra that works. I typically have to wear two sports bras to keep everything together, especially during higher intensity workouts. With this bra; I can run, jump and lift all I want and everything stays in place.
  2. It has pockets to store items. This is something that I’ve been hoping to find in a sports bra for a while. I had thought of the idea of a sports bra with pockets when I couldn’t find an armband that I liked, but I hadn’t come across one until I found this bra. It has enough space to fit an iPhone and a few other essential items. And it was secure enough to stay in place while running and even doing box jumps.

The only downside is the sizing isn’t done in regular bra sizes. The size that fit my band size was a bit tight for my chest, although it fit well enough to do the job better than any sports bra I’ve used before.

You can find the item here.

Chickpeas Are the New Chicken Breast: Why I Love Pulses

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Since I started eating a plant based diet, pulses have become one of my main staples. I usually have at least 3 servings a day (~ 1 can of beans). When it comes to making new recipes, I often use chickpeas where I would have previously used chicken breast. I use them so often because they are nutritious, satisfying, versatile and one of the cheapest foods in the grocery store.

2016 was declared the International Year of the Pulse by at the 68th UN General Assembly. The reason they decided to promote this food group is because they are healthy, sustainable and affordable.

So what are pulses?

Pulses are a part of the legume family. Legumes are any plant whose fruit is enclosed in a pod (Pulse Canada). Examples are soybeans, peanuts, chickpeas, lentils and green beans. A pulse is a type of legume that includes the dried seed. Dried beans, chickpeas and lentils are just a few examples. Pulses are high in protein, high in fiber and low in fat.

The health benefits of pulses:

  • Low glycemic index – They provide you with the carbs you need to stay energized, but don’t provide the blood sugar spike that white pasta or white rice would. They help stabilize blood sugar and keep you fuller longer.
  • High in protein – Pulses range from containing about 20-27% of calories from protein. This makes them a good option for people following plant based diets or people who are reducing their meat consumption for various reasons.
  • High in fiber –  Fiber helps keep you fuller longer. It helps stabilize blood sugar. Fiber also helps lower LDL cholesterol, one of the key contributors to heart disease.
  • High in iron – Pulses are high in iron. Iron is needed to create hemoglobin, a substance in your red blood cells that carries oxygen from your lungs to the rest of your body. Not getting enough iron will result in anemia, characterized by not producing enough red blood cells.

 

The Environmental Benefits of Pulses:

  • Water efficiency – 1 kg of lentils requires 50 liters of water, compared to 13,000 liters for 1 kg of beef. 1 kg of 85% lean ground beef contains about 2500 calories, 1 kg of dried lentils contains about 3500 calories. This means beef requires about 502 L/ 100 kcal, whereas lentils require about 1.42 L/ 100 kcal. (This was based on an infographic by the FAO. *They didn’t specify if that was the water used for 1kg dried or cooked lentils.).
  • Soil nitrogen  – Pulses can fix their own nitrogen in their soil. This results in them needing less fertilizer than other crops.
  • Great replacement for meat – Animal agriculture is one of the leading, if not the leading contributor to climate change. It has been cited as contributing anywhere from 18%51% of greenhouse gas emissions. In addition, it is also a major contributor to deforestationoverexploitation of marine life and pollution.
  • Lower on the food chain – One of the reasons plant based foods are better for the environment is because they are lower on the food chain. More plants go into feeding the animals for your food than just eating the plants directly.

Affordability:

Pulses have many health and environment benefits, but they are also one of the cheapest foods in the grocery store. 1 lb. of dried beans costs about $1.50, compared to about $4 for 1 lb. of beef (U.S. Bureau of Labor Statistics). 85% lean ground beef contains about 1137 kcal/lb., whereas 1 lb. of dried lentils contains about  1584 kcal/lb. This comes out to $3.50/1000 kcal of beef and $0.95/1000 kcal of lentils.

Their high protein and micronutrient content combined with their low cost makes pulses a great food to promote to fight food insecurity in developing nations.

IYP-Pulses-Facts-infographic

Recipes that Include Pulses:

Chickpeas and Corn Salad

Pesto Hummus

Chickpeas with Mustard and Capers Sauce

Tempeh and Black Beans Fajitas

Buffalo Chickpeas

Chickpeas and sweet Potato with Basil and Garlic Tahini Sauce

Chickpeas Avocado Salad

Chickpea Tomato Curry

Southwestern Stir Fry

Black Bean Salad

 

 

Learn More:

What is a Pulse? – Pulse Canada

Nutritional Benefits of Pulses – FAO

Health Benefits of Pulses – FAO

Recipe for health: cheap, nutritious beans – Harvard Health Blog

Pulses and Climate Change – FAO

Pulses Contribute to Food Security – FAO

International Year of the Pulse

USDA National Nutrient Database for Standard Reference

My 1 Year Veganniversary: My Experience So Far

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On March 16,2015,  I made the leap to go vegan. I went vegan mostly for ethical and environmental reasons. Although, I had been eating a predominantly plant-based diet for health reasons beforehand.

The Transition:

My transition to going vegan was surprisingly easy. I just made the decision to not eat animal products and didn’t look back. I think part of the reason transitioning was so easy for me was because I ate a predominantly plant based diet, so I already had a base of recipes to work with.

I still wear some leather shoes and use some leather hand bags. I had them before I went vegan, so I am just going to wear them out. I have stopped buying new leather products though. I also have started using beauty and hygiene products that have not been tested on animals.

How Veganism Has Affected My Health:

I was already very healthy to begin with, so going vegan hasn’t made a huge impact on my health. I have lost a few pounds and my skin has cleared up a bit, but nothing dramatic happened. I recently got a blood test for the first time and my total cholesterol was 125 mg/dL.

Social Settings and Holidays:

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The most difficult part of veganism has been the social aspect. It is nearly impossible to avoid making your veganism known. If everyone else is having cake or other treats that you always turn down, eventually you have to give an explanation. There also is navigating the balance between not being over-the-top and preachy, but also being open and talking about why you are vegan.

On holidays it can also been difficult, especially the first time around. Nearly every dish I had during the holidays is something I hadn’t cooked before and had no idea of how it would turn out. Then there is the issue of adding additional dishes to the menu and trying to not be in the way of everyone else.

When it comes to eating out, there are plenty of restaurants with vegan options (this may vary based on where you live). Happy Cow is a great resource for finding places to eat out almost anywhere. A lot of ethnic restaurants are also vegan friendly, since they have a lot more dishes that are vegetable/legume based.

For all these challenges, thinking ahead is the method that has worked best for me. Plan out your quick explanation for why you are vegan. Check out menus ahead of time, and eat before you go out if you have to. When it comes to holidays, check out recipes and try to find dishes that everyone can enjoy.

My Experience Overall:

Overall, I think going vegan is one of the best lifestyle choices I have made. It is a lifestyle that not only is healthy, but reduces your ecological footprint and the amount of suffering you cause to non-human animals. It is a lifestyle I plan on maintaining long term. All the challenges of being vegan in a non-vegan society are very minor when compared to the benefits.

Read More:

I’m Going Vegan! (and Why)

Skinny Ever After: The Reality of Weight Maintenance

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After losing 1/3 of my body weight, I thought maintaining it would be a breeze. I thought I would jog off into the sunset and live skinny ever after. While I have managed to stay within a healthy weight range since I have been in maintenance mode, I have had quite a few ups and downs along the way.

I thought I would share my experiences with weight maintenance as well as some tips and tricks for maintaining a healthy weight for those that are still on their weight loss journeys.

It takes time to find your balance:

When I started to maintain I was around 150 lbs., although I went down to about 145 lbs. at one point. In the first 6 months of “maintenance mode” I gained about 20 lbs., with my weight peaking at 170 lbs. This is at the upper end of my healthy weight range. I think part of the initial weight gain was because I got too relaxed. I thought because I wasn’t dieting anymore and had more calories to spare, I could getaway with more than I really could.

Following those six months, I started to experiment with different kinds of eating approaches with varying results. I experimented with grain free diets, a miserable attempt at a vegan diet, higher fat diets, and finally finding my balance with a more thought out vegan diet.

For me a plant-based diet has worked really well. I have been vegan for about a year and I was eating mostly plant based for several months before that. My weight has stabilized and been slowly going down. I currently am fluctuating between 160 and 165 lbs. I don’t count calories or restrict the quantity of food I eat. I also haven’t had an issue with binge eating like I did with many other eating approaches I tried.

Body image issues won’t disappear.

I still have fat days. I still have those days when I base my outfit on which one makes me look the skinniest. I have days when I won’t wear shorts because I don’t like how my thighs look. I know it is not rational and that I am healthy and fit. Those days are in the minority, but they still happen.

I also feel a lot of pressure to maintain my weight. My weight loss is not a secret. The difference in my appearance from when I weighed 225 lbs. is not subtle. Many people have complimented me on my weight loss, I blog about my experiences with healthy living and physically feel better at a healthy weight. I don’t want to be another statistic of losing weight and gaining it all back again.

You have to stay vigilant.

When I say I don’t count calories or restrict the quantity of food I eat, that doesn’t mean I am not very mindful about my weight and food choices. The reason I don’t have to count calories is because I eat foods that I know are more satiating per calorie.

I get about 85% of my calories from whole plant foods. The other 15% being small amounts of oil in my cooking and small treats here and there. I average over 10 servings of fruits and vegetables per day. I make sure I have a good source of protein, healthy fat and plenty of fiber in each meal. I am very careful of the amount of refined carbohydrates, sugar and added fats I eat. When I do this, I eat about 2300-2400 calories per day, which is what most medical guidelines say is appropriate for my height, age and activity level (I ate around 1700-1800 calories/day to lose the weight).

But how do I manage to always eat plant based, and almost all of it from whole foods? I plan ahead. I make large batches of staples like quinoa and hummus on the weekends that I can throw into any meal throughout the week. I use convenient healthy foods like low sodium canned beans and frozen vegetables that I can quickly microwave. When I make dinner, I make enough for lunch the next day. I have back up plans for quick but healthy meals like almond butter sandwiches or hummus and veggie wraps. If I am going to be out for a while, I make sure I eat a large nutritious meal beforehand. I also keep healthy snacks like nuts on hand at all times in case I get hungry and am tempted to eat something I shouldn’t. I am very careful about how much junk food I have in the house, because I know with certain foods, I struggle to eat responsibly. I have also learned to accept the social discomfort of sticking to a healthy diet, and a vegan one at that.

In addition to being very careful about my food choices, I exercise about 5 times a week incorporating both strength and cardio. I also weigh myself regularly to keep myself accountable.

The times where I haven’t been this vigilant have resulted in me gaining weight. It is very easy for me to get back into the habit of not exercising or allowing a daily treat from the convenience store. At first it would be just a drink or a candy bar, but before I knew it I would be bingeing on the same amount of junk food that resulted in me weighing 225 lbs. My wake-up call to get my act together has always  been whenever I hit 170 lbs, since it is close to the upper end of my healthy weight range and when I start feeling uncomfortable with my size.

Maintaining weight loss is not easy, but it is possible.

If you were obese and lost weight or are in the process of doing so, you will likely have to be vigilant about your habits for the rest of your life. Just because you get down to a normal weight does not mean you can take the same approach to weight maintenance as someone who was never overweight to begin with. I wish I could say you can relax and live skinny ever after once you hit your goal weight, but losing the weight is only the first step in a lifelong process of living a healthy lifestyle.

That being said, it is possible to maintain a healthy weight long term. You don’t have to overly restrict food or over exercise. You just have to continue to maintain the habits that got you there.

Read More: 

My Weight Loss Journey

Weight Maintenance: Expectations vs Reality

Former Fat Person Disorder (FFPD)

How to Annoy Someone Who Has Lost Weight/ Is Losing Weight

National Weight Control Registry

7 Habits of People Who Lose Weight and Keep It Off

The Habits of People Who Lose Weight and Keep It Off

5 Secrets of the 5%: What You Can Learn from Successful Dieters

 

 

Sundried Tomato and Basil Cashew Spread

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Ingredients:

  • 1.5 cups of Roasted Unsalted Cashews
  • 0.25 cups of Unsalted Pine Nuts
  • 2 tbsp of Extra Virgin Olive Oil
  • 6 Cloves of Garlic
  • 0.25 cups of Basil
  • Juice of 1/2 a Lemon
  • 0.5 cups of Sun-dried Tomato
  • Salt & Pepper to taste
  • Add a small amount of water into blender/ food processor if needed to make it blend.

*Makes 8 servings

Directions:

  1. Add ingredients into high-speed blender or food processor.
  2. Blend.
  3. Move ingredients around if the blender/food processor gets stuck.
  4. Add in a small amount of water if needed to keep things blending.

*Check the capabilities of your blender/food processor before making this recipe.