Top 10 Sexy Fit Vegan-Approved Vegan Holiday Recipes

vegan-holiday-recipes

I am taking this opportunity to give you a list of 10 top “Sexy Fit Vegan Approved” holiday recipes, covering foods in every course.

Hi and Happy Holidays!!! Thanksgiving has passed, but December is a time full of holiday parties, festive events, and of course, tons of tempting, unhealthy food. My Thanksgiving Survival Guide applies to all the challenges you face this month sticking to a plant-based diet, so use it!

The holiday recipes I have chosen here are all either gluten-free or easily modified to be. You can be confident that by choosing any of these recipes, you are nourishing your body, and the bodies of your friends and family with nutritious, delicious, and satisfying delights. Enjoy!!!

1. Golden Australian Cauliflower Cream Soup

From Nutmeg Notebook: “We eat a lot of soup around here and I am always trying new recipes. If a soup recipe gets made again it has to be awesome and this Golden Austrian Cauliflower Cream Soup is just that – awesome. It’s another recipe that calls for carrot juice – the magical ingredient that makes things taste special. The list of ingredients is fairly short but does include leeks and I keep it simple by buying the frozen ones at Trader Joe’s that have already been cleaned and sliced for me. Love that!”

2. Easy Herbed White Bean Dip

From Chef Chloe: This easy spring dip is the perfect appetizer for any occasion.

3. Kale Slaw with Curried Almond Dressing 

From Dreena Burton’s Plant Powered Kitchen: “I’ve never cared much for traditional coleslaw, as I’ve never cared much for cabbage. But this slaw is a fresh take with nutrient-rich kale, along with crunchy carrots, fennel, and a touch of sweetness from apples and cranberries. The dressing really brings this slaw to life—don’t skip it!”

4. Refreshing Quinoa Salad

From the Vegetarian Times: “This recipe, created by Leah Matthews, won Best Side Dish in VT’s 2011 Chefs’ Challenge. Matthews came up with this tabbouleh-inspired saladwhile working as a sous chef at Twist, a Rhode Island restaurant specializing in gluten-free food. When the summer menu needed an additional item, she worked out a recipe in a matter of hours. “I grabbed seasonal and versatile ingredients from the refrigerator, knowing that cucumbers, tomatoes, lemon, and parsley form a flavor profile,” she says. Using quinoa instead of wheat-based bulgur or couscous keeps the dish gluten-free.”

5. Dreena’s Nofu Love Loaf

From Dreena Burton’s Plant Powered Kitchen via Fat Free Vegan: “I’m not exaggerating when I say that I’ve been obsessed with this No-fu Love Loaf ever since I made it. I’ve served it for dinner once and made “meatloaf” sandwiches out of it twice (using my Tofu-Cashew Mayonnaise, of course). I made it exactly as written, with the small exception of the blackstrap molasses, which I omitted because I didn’t have any. I didn’t miss it because my loaf came out full of flavor, dense with grains and lentils, and very satisfying. Served with a side of mashed potatoes and some mushroom gravy, it was the ultimate comfort food.”

6. Roasted Fingerling Potatoes and Brussels Sprouts with Rosemary & Garlic

From Oh She Glows!: “I absolutely adore brussels sprouts, but this wasn’t always the case. Growing up, I despised them as most children do. In my early twenties, I gave them another shot and they slowly grew on me over the course of many holiday dinners. I’d place a few on the edge of my plate “just to try” and eventually they grew on me. They’re now one of the first vegetables I make a beeline for at holiday dinners. This past weekend was no different!

My absolute favourite way to enjoy them is roasted. I have no idea why there isn’t a recipe on the blog, but I decided this had to be remedied immediately. This recipe today features my favourite potatoes of all time (fingerlings), a generous amount of fresh rosemary and garlic, and of course, hearty brussels sprouts. Tossed with a touch of extra virgin olive oil and roasted for about 38 minutes, it was just about too good to share. It’s the ultimate comfort food on a chilly fall day.

 

A little roasting goes a long way, especially when it comes to brussels sprouts. They get slightly charred and caramelized in the oven and have a dense “meaty” texture that you wouldn’t expect from a green vegetable. If you’ve ever crossed this vegetable off your “want to eat more of” list I encourage you to give this recipe a shot; you might be surprised at how quickly they disappear. I knew this dish was a keeper when Eric – who is not a big fan of brussels – gobbled them up quickly.”

7. Harvest Stuffed Portobella Mushrooms 

From Chef Chloe: “The lentil stuffing can be made up to 3 days in advance and stored covered in the refrigerator. The mushrooms can be stuffed and assembled on a baking sheet the day before. Bake and finish the stuffed-mushrooms right before serving.”

8. Sun-dried Tomato, Mushroom, and Spinach Tofu Quiche 

From Oh She Glows!: “This was my first time making a tofu quiche and it really surprised us with how amazing it turned out! Even Eric went crazy for this quiche, often enjoying leftovers twice a day until it was finished. Enjoy it for breakfast, lunch, dinner, or a snack. I’ve made this a few different ways simply by changing up the vegetables used. One version used asparagus (1 cup diced) and broccoli (1.5 cups diced), which was also very nice. The only thing I would advise against is using a high-water vegetable, like fresh tomatoes as it might result in a water-logged quiche. Best of all, it reheats well. Simply place leftover quiche on a baking sheet and pop it in the oven for 15-20 minutes at 350F. Inspired by the Sprouted Kitchen Cookbook.

9. Strawberry Lime Nutty Flax Coconut Muffins 

From Kathy Patalske, Healthy Happy Life: “Strawberry Lime Nutty Flax Coconut Oil Muffins. Sweet strawberries, warm zesty lime, nutty flax, a generous coating of caramelized sugar on top. And silky coconut oil, all luscious and amazing. Fan-tab-u-lous.

This recipe is similar to the blueberry version, but I think these sassy sweet lime and strawberry flavors just scream summertime muffins. Make these or my double coconut blueberry version and have yourself a very cozy, summer-is-coming sort of weekend..”

10. Creamy Dreamy Peppermint Patties

From Oh She Glows: “Luxurious, invigorating, melt-in-your-mouth peppermint patties made from scratch! Even better than store-bought versions. I suggest keeping these in the fridge or freezer for the best texture. The chocolate coating gets all snappy which is a wonderful contrast to the creamy middle.

Life of a Fighter Presents “The Sexy Vegan Lifestyle: Ella Magers”

Vegan-Fighter Ella Magers

Hi everyone! I want to share with you the feature interview that was posted on the Life of a Fighter website December 6, 2013.

In it I discuss what it means to be a Sexy Fit Vegan™ and address how the topic relates to the mixed martial arts community.
Life Of A Fighter Interview with Ella MagersExcerpts from the article:

As wonderful a concept as a vegan diet may be, is it enough subsistence for our readers and fighters? Magers not only says yes, but declares it’s the true wellness lifestyle. “An MMA fighter should go vegan for the same reason any athlete, or any other person should go vegan,” she says, “Whole plant food is quality fuel for our bodies. It is a choice that can result in improved performance and physical health. As a bonus, going vegan means living conscientiously, compassionately, and showing you care about life as well as the environment our descendants will inherit. In our modern day society, a vegan lifestyle is simply the healthiest, most compassionate, and ecologically sound way to live.”

As for advice for the MMA community Magers says, ” The MMA community and vegan communities have one thing in common; they are both highly stereotyped groups. It’s time to break the mold! Vegans can be sexy, strong, and athletic. MMA fighters can be conscientious, intelligent, and compassionate. Vegans can be MMA athletes and MMA athletes can be vegans. I am both. More and more people are joining me everyday. It’s a win-win-win!” 

Enjoy the rest of the article and join the discussion on the Sexy Fit Vegan™ Forum!

In Health & Happiness,

Ella

The Low Down on B-12 on a Vegan Diet

B12 on a vegan diet Chart

There has been an ongoing debate on whether or not you can get enough B12 on a vegan diet without supplementation.

I set out to do a review of the literature on this topic and have come to the following conclusion for myself:

There is enough evidence that a vegan diet in today’s society is likely to lead to a B12 deficiency, that I choose to consume a B12 supplement on a regular, consistent basis.

Why is this such a hot topic?

For one, B12 is a complicated vitamin! I didn’t know how confusing a vitamin could be until the day I started researching this one! In simple terms, B12 is actually formed by a bacteria that is found mainly in soil, feces, and fecal contaminated water (I bet you didn’t think you would be reading about poop when you started this article!) We often contain the bacteria in our bodies, but it is generally found in the part of the intestine past the point where nutrients are absorbed into our bodies, so it is eliminated before doing us any good. Some animals, such as cows, have a digestive system that supports the bacteria to produce B12 within an area of the digestive tract that allow for adequate absorption. This is why eating them provides you (well, probably not YOU) the vitamin. Many animals also get this bacteria through the soil they consume along with their food. This is not the case however, if the soil being consumed does not contain adequate cobalt levels, as cobalt is necessary for B12 production.  When it comes to plants, in our modern times, extreme measures are taken to rid them of all bacteria which destroys dangerous bacteria, but simultaneously kills the good bacteria that would give us B12. Vegan or not, people can become B12 deficient for other reasons as well, particularly due to malabsorption from gastrointestinal issues, medications, and other vitamins and minerals that, at high enough levels, can block B12 absorption. If the pie chart from NutritionFacts.Org is even close to reality, there is a good chance the amount you are getting is insufficient.b12 on a vegan diet-supplement

What happens if you don’t meet your body’s B12 requirements?

You can often go many years without noticing the symptoms, or at least making the connection, often when it is too late to reverse the damage. A B12 deficiency could eventually cause nerve and blood vessel damage, which can possibly lead to some terrible health problems such as cardiovascular disease, dementia, birth defects, depression, and bone density issues. It is therefore important to know the signs and symptoms, and get tested if you are having any. A few of the early warning signs are listed below, and full a more comprehensive list, click HERE.

  • Unusual fatigue
  • Faulty digestion
  • No appetite
  • Nausea
  • Loss of menstruation 

How to Get Enough B-12

In summary, with all the risk factors involved, I believe supplementing is the smart thing to do. There are 3 types of B12. There are several types of B12 and the research on which is “best” is mixed. The most common (and cheapest) type of B12 is cyanocobalamin, and most research seems to suggest that for most people (except this type is effective enough to meet our B12 needs. Then there is hydroxycobalamin, which is often considered a better option than cyanocobalamin, but is only found in an injectable form. More recently however, methylcobalamin seems to be getting hyped as superior to all others, so I am using this type currently. I think, at this point though, if you are not using anything, just start taking one of these it is a good start. Flax Milk containing vitamin B12 Please note, that each specific type of B12 calls for a different recommended dosage. There are also different dose recommendations for treating a deficiency and simply maintaining proper amounts in the body.

There are also many vegan, B12-fortified foods available these days. The new flax milk I started using for example, contains 25% RDA of B12. In my opinion though, relying on these foods to meet all your B12 requirements on a daily basis is unrealistic.

I hope this helps you in your search for true vegan health! Please feel free to address the topic further on our Sexy Fit Vegan Forum and for a more expansive, detailed, technical explanation about B12, I recommend the article on VeganHealth.Org.

In Health & Happiness,

Ella

Sexy Fit Vegan Menu Guidelines

Vegan Menu of Whole Foods

After years of research and experimentation, I want to share with you the Sexy Fit Vegan menu guidelines I have created for myself, that allow me to be strong, lean, energetic, perform at my best, and simply feel good from the inside out!

I am realistic with my guide. For example, ideally, I would love to be 100% gluten free, but given I don’t have an intolerance, I eat things with gluten every now and then and don’t beat myself up about it.  I have also kept it as simple as possible. Personally, I don’t count calories. If I follow this guide, and EAT SLOWLY, stopping when I’m full or just before, I can give my body what it needs, not more, not less. This takes practice though. If you have been eating processed foods, your body is all out of whack and will need some time to get its bearings straight and for your mind to connect with your system in a way that gives you this luxury. So until that happens, it may be best to keep a food log and take the time to figure out how to create a diet that is nutrient dense, contains lots of variety, meets your protein and other caloric and nutrient needs.Vegan Menu Guidelines Heart Shape

MY BASIC VEGAN MENU GUIDELINES:

  1. 3-4 Meals (solid &/or blended) + 1 Fresh Green Juice/Day
  2. Eat tons of dark leafy greens & other veggies daily (make sure a portion of them are RAW)
  3. Primarily Gluten Free
  4. Primarily Organic (Organic whenever the option is available.)
  5. Low in Grains (Counting quinoa and buckwheat as  grain-like SEEDS. The more active you are, the more you may need whole grains to fuel you!)
  6. Variety of Raw Seeds & Nuts Daily in Moderation, soaked & sprouted when possible
  7. Soy in Moderation- ALWAYS ORGANIC (& non GMO)
  8. Legumes– Soak & Sprout When Possible
  9. A piece of fruit makes a great snack. Eat fruit on its own (not at the same time as other foods) when possible
  10. Smoothies and Protein Shakes are great ways to get lots of nutrients into your body. Kale & spinach can be added to them without changing their flavor! Hemp seeds and flax meal are also powerful super foods to add to shakes/smoothies. Raw vegan organic protein powders, can also be good if you are on the go (add water in a shaker bottle and you have a perfect snack.)
  11. Take a B-12 Supplement

So wherever you are in your journey to a healthy, plant based diet, consider these guidelines when planning your meals for the day and week. If this is new for you, “winging it” will not work. Its going to take effort, but with your goal in front of you, your motivation within you, and your support system surrounding you, you CAN DO IT!!!!!

Robin Quivers Fights Off Cancer Going Vegan

Robin Quivers Adopts Vegan Diet to Fight Cancer

Robin Quivers Adopts Vegan Diet to Fight CancernRobin, long time sidekick to Howard Stern, is back in the studio after taking a year off to fight endometrial cancer by going vegan.

She attributes the strength she possessed during her stent of surgery, chemotherapy and radiation to her vegan diet plan.

In her book “The Vegucation of Robin,” Quivers wrote “My plant-based diet was helping my body heal. I couldn’t believe the difference I saw. I’d never had such a dramatic shift in my health – not when I was taking medication, not when I was wearing a neck brace, and certainly not when I was eating whatever I wanted. I no longer had to rearrange my entire life around being sick.”

It’s just so great to hear another story about the healing powers of a whole foods, plant based diet. Go Robin!!!

If you are interested in more details, see the articles from the following:
NY Daily News
Dr. Oz
Today Show via YouTube

Top 5 Exercises You Can Do Anywhere!

Exercises You Can Do Anywhere

Here are some great exercises you can do at home, outside, or even in a hotel room without a single piece of equipment! Put them together to make a simple yet challenging exercise routine that works your entire body.

1. Air SquatsAir Squats

These are great for shaping and toning your legs and butt, plus they get your heart pumping! An air squat is performed standing with your feet a bit wider than your hips. The goal is to do a full squat (your thighs should be just past parallel with the ground at the bottom of the exercise) with speed and power and without a pause between repetitions.

2. Burpies

My all time favorite (its a love-hate relationship)! From standing, fold forward and place your hands on the ground. Jump your feet back, landing in a plank position as you lower yourself to the floor (chest and hips must touch the ground). Push yourself back up as you spring your feet toward your hands, stand up and jump.

3. Mountain Climbers

Great for increasing core strength and flexibility, as well as getting your heart rate up and burning a bunch of calories! From a plank, bring your right foot directly to the outside of your right hand so that your full foot is in contact with the floor. Using your core muscles (basically your trunk from shoulders to kneew) hop your right foot back to start position as you bring your left foot directly beside your left hand. Repeat.

4. Butterfly Sit-Ups

These work your abs from top to bottom with full range of motion while preventing your hips from doing any of the work. Lying on your back, place the bottom of your feet together, allowing your knees to drop to the side. Touch the ground behind your head with your hands then quickly bring them forward, sitting all the way up and touching your feet.

5. Supermans

It is SUPER important that you do exercises to strengthen your lower back. Many people do abs and ignore their lower back leading to imbalances and back problems. Lie on your stomach, legs straight and arms straight in front so that they form a “V” shape. Keeping your neck in neutral position, raise your arms, chest, and legs all together as high as you can then lower down slowly.

“Vegan With A Vengeance: No Meat, No Problem”

Vegan Coach Ella Magers Trainer of the Month on Bodybuilding.com

Bodybuilding.com  Personal Trainer Of The Month  Ella MagersI’m writing to share with you all that I am honored to have been named Personal Trainer of the Month on BodyBuilding.com, the most popular fitness & bodybuilding website in the world!

Their team put together an amazing spread with my full interview and some great pics. I feel like it lets readers into my vegan fitness world and truly get to know me and what I’m all about! I’m honored.

I also want to announce that I will be launching a forum component to my website within the next two weeks! I am beyond excited about this… I have been coaching people on other vegan and fitness forums, which not only helps the individuals I coach, but everyone who reads the posts and relates to the situation in one way or another. This has been my dream… combining all my passions, connecting with individuals, while reaching thousands… even millions!

Make sure you have signed up for my free newsletter so you will receive a notification when it is launched!

Meat Industry Today… Not Just Unhealthy. Downright Scary.

Meat industry contamination-go vegan

It unfortunately seems like the meat industry practices haven’t quite hit rock bottom despite the fact that more and more people are becoming aware of the healthy dangers of meat, as well as the cruelty it entails for the animals.

This article from the Washington Post, published September 8th, 2013 details evidence that things seems as though they are going to get worse before they get better. All the more reason for people to put a rush on their transition to a healthy, plant-based diet!

The article, entitled, “USDA pilot program fails to stop contaminated meat” begins:

A meat inspection program that the Agriculture Department plans to roll out in pork plants nationwide has repeatedly failed to stop the production of contaminated meat at American and foreign plants that have already adopted the approach, documents and interviews show.The program allows meat producers to increase the speed of processing lines by as much as 20 percent and cuts the number of USDA safety inspectors at each plant in half, replacing them with private inspectors employed by meat companies. The approach has been used for more than a decade by five American hog plants under a pilot program.But three of these plants were among the 10 worst offenders in the country for health and safety violations, with serious lapses that included failing to remove fecal matter from meat, according to a report this spring by the USDA inspector general. The plant with the worst record by far was one of the five in the pilot program.

Read the USDA inspector general’s report on swine-plant inspection, with key sections annotated by the reporter.

What the USDA watchdog found

IG report on the Health of the Meat Industry

Read the rest of this article here. For me, stories like this are simply a reminder of the urgency to spread the word, and help people find the motivation and knowledge to be healthy, energetic, and fit through a whole foods, plan-based diet so as to be able to enjoy life for years and years to come!

 

 

 

 

Think You’re Eating Raw Almonds? Think Again!

raw almonds

Did you know, even if labeled “raw” almonds produced in the U.S. are NOT sold in their raw form thanks to new laws requiring they be pasteurized.

I am not sure what the word for it is… alarming, disturbing, infuriating, disheartening? I guess I feel a bit of all those when it comes to the laws on almonds produced and sold in the United States. Here is a quick run down of the law:

Since September, 2007, all almonds produced in the U.S. are required by the USDA to be pasteurized before being sold. Pasteurization is a treatment process that uses high temperature heat or a toxic fumigant to “sanitize” the food, after which the food is no longer raw by definition. Despite this fact, the USDA allows for the almonds to be labeled “raw,” totally misleading consumers. For more details, here is one article, among the countless others out there, from the Alliance for Natural Health.Pasteurized Almond Cartoon

Vegan health & nutrition is my passion so I do research daily to discover and share information like this. Most Americans don’t have the time and energy to spend discovering things like this for themselves. Most people make decisions based on the food labels, assuming that the nutrition facts, regulated by the government, are truthful. This is why I am so up in arms over this topic… its impossible for people to make an informed decision when the information is wrong!

Changing focus, you may be asking, are raw almonds THAT much better for you than roasted ones? After doing the research, I choose, for the most part, to eat organic raw nuts and seeds over roasted ones. This article gives a good run down of the reasons behind my decision. Another good tip is to keep them in the refrigerator instead of the pantry to keep them from going bad (& prevent bacteria growth).

The good news is that it’s  still possible to purchase truly raw, unpasteurized, organic almonds and almond butter. I often purchase mine from Wilderness Poets. They import their almonds from Italy. They also carry a great Nut Milk Making Kit that makes it fairly simple and easy to make your own almond milk.

 

So… You Are Invited To A BBQ and You’re Eating Vegan… Now What?!

fireworks at a bbq

Don’t worry… if you’re invited to a bbq and you’re eating vegan just follow my lead!

Independence Day is just the kick-off to a BBQ-filled summer for many of us… which to me, means a super fun times with my friends and loved ones!

Have you ever experienced something like this? As you are being invited to a BBQ, the invitation ends with an uncomfortable, “Oh yeah, but you don’t eat meat!” Sometimes it even seems like the person feels badly about having even asked! But here’s the deal… A BBQ does not have to be synonymous with a meat-eating extravaganza! I look at BBQs as an opportunity to spend time with friends, meet new people, play volleyball (there is often a beach v-ball court around here in South Beach), have a few drinks, a lot of laughs, and share my vegan lifestyle simply by being present and being me!

So when I am invited to a BBQ, I get the details first because for me, a pig skewered over a fire pit is simply beyond the boundaries of what I am able to handle! (But for some of you who are vegan strictly for the health benefits, this might not be a problem!) Then, if I accept the invitation, I of course offer to bring some food, which is never turned down. And the friend usually realizes at that point that they are also planning on cooking up some veggies anyway!

grilling veggie burgers at a bbqIf you enjoy preparing food, then please, have fun making your home-made vegan patties, potato salad, coleslaw, and whatever else you are craving! There are tons of awesome recipes out there to try!

Since I am not much of a cook however, I usually grab veggie burgers and vegan hot dogs to bring, as well as baby carrots, celery (I chop ahead of time) and hummus. My top vegan picks to bring  are:

– Amy’s California & Bistro Burgers (Great tasting, satisfying to meat-eaters and vegans alike, plus the California one is gluten free!
– Gardenburger Black Bean Chipotle (love adding avocado to this one)
– Lightlife Jumbo Smart Dogs (Perfect hot dog sub and Gluten Free as well!)
– Vegenaise, Low Fat  (Texture and taste are both fantastic.)
– Daiya Cheese Slices (cheddar, provolone, and swiss options.)

Believe it or not both the faux meats and the veggies and hummus are almost always a hit at the party!

Now relax & have a blast!!!

And if anyone has links to recipes you have tried and love, feel free to post a comment to share!