05 Sep 2017
Going Vegan Tips, Holistic Health, Vegan Fitness
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From Disordered Eating to Plant-Empowered Living: Part 1

Kick Disordered Eating Out

The time to share my journey from disordered eating to plant-empowered living has come! 

Part 1: Intro

I’m ready to come clean…

Disordered Eating Vegan

What you are about to read is Part 1 (an introduction) to the multi-part “coming out” series I am going to be sharing with you over the next few weeks. I will be telling you parts of my journey that I’ve never shared openly before. I’m thrilled that I am in a place in life where I’m able and willing to get REAL and RAW, which means being transparent about the struggles that have made me who I am today!

Up until recently, I put A LOT of pressure on myself to be the shining example of a fit, healthy (physically and emotionally) vegan. It’s been my mission to bring veganism into the mainstream for over 20 years, and up until recently, the misinformation about plant-based nutrition, and the stereotypes about vegans in general, were so intense I purposefully made it my job to focus on only positives.

I’ve been vegan 22 years (vegetarian 30 years), and in large part, when I got sick or didn’t feel well, people were quick to blame it on my vegan diet. As ridiculous as that is, (I mean really, how many omnivores get sick and don’t feel well sometimes… ummm… everyone!), I did everything in my power not to give people any reason to associate anything negative with being vegan. I felt this is what I needed to do to help the most people become motivated and inspired to make the transition to a vegan lifestyle.I felt my own personal struggles were irrelevant, since they had nothing to do with me being vegan, and everything to do with my mental and emotional health.

Well, times have changed, and so have I!

Jump ahead to 2016 for a moment (don’t worry, I will be sharing all the juicy details about my years of disordered eating shortly)…

Last year I began a new chapter in my life and career. I created and launched my first online coaching program, making it possible to coach people all over the world through a structured process for transitioning to a fit vegan lifestyle. This was also exciting for me because it was an opportunity to finally put my counseling skills (from my Master’s in Social Work) to use. The program is holistic in that we work on nutrition, fitness, and emotional health together, since each affects the others.

The program also gave me a great deal of insight into the issues people face on their journeys to simply be healthy and happy. One such issue includes different types of disordered eating. The diet mentality, and the pressure society puts on us to have the “perfect body”, is so ingrained in our culture, that most of us have totally lost touch with our innate ability to eat without trying to follow self-imposed “rules” that dictate what, when, and how much food we consume. If you really stop and think about this concept, it’s mind blowing!

Countless people, who understand logically that diets don’t work, feel totally lost without a “diet” to follow. Most are also fearful that they will lose control of the shape of their bodies without self-imposed dietary rules. They are scared of “getting fat” and/or losing muscle. These fears are heightened when switching to eating plants exclusively since this usually means more carbs and less protein (in this carb-phobic protein-obsessed world in which we live)!

Disordered eating story

These disordered eating issues are certainly not exclusive to omnivores. Although I’ve been plant-exclusive for my entire teenage and adult life, I too have struggled with disordered eating and an impaired body image. I could truly relate to these people I was coaching.

It has been a long, agonizing journey for me to come to terms with, and work through, my disordered eating issues. At one point in my twenties I played the, “how lean can I get” game, in a subconscious attempt to gain control of my life. I am strong and lean at 120ish pounds, so can you imagine what I was like at 99 pounds? Looking back at photos is quite terrifying to me now.

In fact, as healthy as I am now, I consider myself in recovery still, and I wouldn’t be surprised if I continue to feel I’m “recovering” for the rest of my life. To me, this simply means I am empowered to continue to practice existing and new tools for emotional growth to which there is no ceiling. It also means I couldn’t be more excited to be launching my new Plant-Empowered Coaching Program. Here the focus is learning to eat consciously, mindfully, and intuitively as part of building a PLANT-strong body, heart, and mind.

My purpose for sharing my story, and putting my heart into this coaching program, is to empower people with similar disordered eating issues to “come out” and get the help they need to become PLANT-Empowered too!

I invite you to stay tuned for Part 2 of my story. I dive into what went on behind closed doors all the years I was drowning in my own diet hell…

16 Aug 2017
Going Vegan Tips, Guest Blog Posts
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7 Essential Kitchen Staples for the Plant-Based Diet Newbie

plant-based-diet-kitchen-stables

One of the most challenging aspects of transitioning to a plant-based diet can be re-setting your default kitchen staples, and creating a new set of “go-to” meals.

As an ex-cheese addict myself, I struggled when I first started transitioning to a vegan plant-based diet, staring at my bare cupboards and fridge and wondering what on earth I could possibly cook.

A big part of making the transition easy and maintaining a plant-based diet is changing the main foods that you automatically keep your kitchen cupboards stocked with. Many people are under the impression that eating vegan is basically code for eating expensive, but if you’re clever about it, and stock up on the right essentials, you can in fact save money! Buying in bulk and keep certain “go-to” foods stocked in your kitchen at all times is key.

Make sure you never run out of these babies (your new best friends):

  1. Chia Seedschia seeds plant-based diet staple

I can’t sing the praises of these tiny little seeds enough (apart from when they get stuck in my teeth). Chia seeds are perfect to be mixed into your cereal, sprinkled on your salads or thrown into your cakes or pancakes as an extra nutritional hit.

Chia seeds are also a wonderful egg-replacement, binding things together just like an egg does, perfect in, say, homemade vegan burgers. For a delicious dessert or even breakfast, chia seeds can be used to make guilt-free chia pudding that tastes better than it looks!

  1. Milled Linseed

Linseeds are just as wonderful as chia seeds, packed full of many of the same nutrients. Buy them milled rather than whole, and they’ll be easier for your system to digest. Use them as a different egg-replacer, add them to your smoothies, and sprinkle them on salads to add variety to your plant-based diet.

  1. Nuts

    nuts on a plant-based diet

Nuts are a plant-based diet staple for most (with the exception of people with nut allergies), as nuts are an incredible source of nutrition. Just think… There are enough nutrients inside one little nut to produce a full-sized tree! One downside is that nuts can be expensive, especially if bought in small quantities. I suggest buying in bulk and taking advantage of any 2-for-1 offers to stock up and have your walnuts, almonds or cashews on hand for your cereals, smoothie bowls, cakes, stir fries, burgers, and nut milk… Be imaginative!

  1. Tahini

I can no longer imagine a life without tahini. It seems that my old cheese addiction has been replaced by this magical paste made from protein-packed sesame seeds. Whether it’s for whipping up your own hummus or making delicious, creamy and easy salad dressings, tahini will quickly become a staple to add to your plant-based diet “go-to” list.

  1. Canned Pulses

For most busy people, remembering to put your chickpeas, lentils or beans (collectively known as pulses) to soak the night before you want to use them is often impractical. Hell, I rarely plan ahead that much, and that’s often one of the advantages of veganism: no meat to defrost in advance! For those last-minute plant-based meals, having a few cans of beans and chickpeas in the cupboard can be a lifesaver.

A great bonus of these cans is that you can use the water your pulses come in as yet another amazing egg replacer! Aquafaba (which is what chickpea or bean water is known as) whips up into peaks just like egg whites. Try it, you’ll be amazed!

  1. Dried Pulses

When you do have the time to plan ahead and meal prep for the week, dried pulses are more planet-friendly (think of all those cans you’ll save) and more pocket-friendly too. I like to boil up big batches of beans at the weekend and then freeze them in meal-sized portions. I can then use the pulses for last-minute, mid-week pasta salads or to whip up some refried beans if I fancy Mexican.

  1. Nutritional Yeast

vegan chickpea salad sandwich with nutritional yeast

Do you miss that cheesy, creamy taste after switching to a plant-based diet? Luckily for you, you don’t have to resort to dairy products to get a bit of creaminess into your life. Nutritional yeast comes in little flakes or as a powder, and is a key ingredient in all vegan cheese recipes, and any recipe that tries to replicate a wonderfully creamy texture, with absolutely none of the cruelty.

Containing lots of B vitamins and often fortified with vitamin B12, keep nutritional yeast in your kitchen cupboard and experiment with the incredible recipes out there, like this Grilled Chickpea Salad Sandwich!

By keeping your kitchen stocked up with these plant-based diet bad boys, you’ve got yourself the basics for loads of delicious vegan recipes. Keep that fridge brimming with fresh vegetables and that fruit bowl spilling over and you’ve got everything you need to keep yourself nourished and thriving for a life time!

-Katie (SleepHealthEnergy.com)

19 Jul 2017
Going Vegan Tips, Guest Blog Posts, Vegan Nutrition
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10 Tips for Losing Weight on a Vegan Diet

Tips-for-Losing-Weight-on-a-Vegan-Diet

Working on Losing Weight on a Vegan Diet and Actually Keeping the Weight Off?Weight-Loss-on-a-Vegan-Diet

You’re in the right place… Read on!

Perhaps you’re starting your vegan adventure for this one goal of losing a few pesky pounds or to achieve a complete physical transformation, but rest assured that you will quickly notice numerous benefits of your new vegan menu.

Veganism is so much more than a nutrition plan – above all, it is a lifestyle choice that is defined by countless health perks that will not only allow you to maintain a healthy weight, but also look and feel your absolute best.

For those just embarking on this weight-loss journey, here are a few essential steps you need to take in order for your vegan diet, workout routine and other habits to take effect all together in helping you to achieve your goals.

1. Ditch the junk foodDitch the Junk Food

The fact that it has a vegan label does not make it a healthy option, and the sooner you cleanse your diet from all the processed items, the faster you’ll see results. More often than not, highly processed foods are devoid of any healthy nutrients, so they mostly contain empty calories, processed sugar and unhealthy fats.

Another sneaky trait of processed meals is that they cause fireworks in your brain’s reward centre, thus leading to over-consumption and a feeling that resembles addiction. Loaded with artificial flavour-enhancing chemicals and other harmful substances, junk food is an instant energy source that your body will start craving, unless you switch to a healthier option.

2. Visit the local farmer’s market

Not only will you support your local economy, but you will also have insight into the origin and quality of the produce you choose. You can always find the stalls that sell organic items grown without pesticides, and base your vegan diet on all-natural, healthy and locally-grown vegetables brimming with vitamins and minerals.

healthy vegan snacks3. Snack wisely

If your home is ideal for a sweet treasure hunt, then you might be unknowingly supporting your own little cheat-meals that could hinder your progress. Refined sugar is an enemy in your battle for losing weight on a vegan diet. Surround yourself with healthy snack options such as fresh fruit, almonds, walnuts, or peanuts, and only a handful of these delicious munchies will keep your belly full and your diet on the right track.

4. Swap your Fruit juice

Although it’s tempting to reach for a glass of freshly-squeezed juice, once you remove the skin and pulp, you are left mostly with sugar. It’s healthier for you to eat a whole apple or an orange to use the healthy fibre, vitamins and minerals these fruits are teeming with, or to simply drink a glass of water to quench your thirst instead.

Oatmeal Bowl5. Embrace the oatmeal

Breakfast is meant to be rich in nutrients and versatile, so if you stick to your box of sugary cereals, you cannot expect your vegan diet to do wonders for weight loss. In addition to providing your body with all the essential nutrients, oatmeal contains plenty of complex carbs, making it one of those foods with a low glycemic index.

This means that your glucose levels will be sustained for a longer period of time giving you plenty of energy, and that you will feel full much longer. Not to mention that you can combine it with countless other healthy additions, such as raisins, nuts and seeds, and make every meal differently.

6. Build a workout plan

While it’s true that 80% of your weight-loss success will depend on your diet, your exercise routine is responsible for the remaining 20%. Dependingon your current health and level of fitness, you can choose any sport you like, work out at home or at the gym, jog or join an HIIT class, but make sure to have at least three workouts a week, get the right gear and have enough sleep to maintain your progress.

Treat your workouts like a doctor’s appointment – it’s a serious commitment that requires discipline and consistency for it to take effect. Pick comfortable, suitable gym wear to help you achieve your goals, and maintain a regular sleeping schedule to allow your body enough rest to reap the rewards of your workouts.

7. Think greenPopeye-for-Protein

As a staple of a vegan diet, veggies are packed with all the micronutrients your body needs, and they are exceptionally low in calories, so you can use them as a side-dish in any meal, as the main course and as a snack without risking compromising your caloric intake. You can eat them raw, steamed, baked, or grilled, but avoid too much processing simply because they will lose their nutritional value if they are overly cooked.

8. Don’t skip protein

As the building blocks of life, proteins are your best friends in the battle against excess fat and building muscle. Since you’re not consuming animal or dairy protein, you should introduce several worthy and equally healthy protein-packed plants such as spirulina, beans and lentils, quinoa and chia seeds, to name a few, whereas you can also have a protein powder shake mixed with berries and almond milk as your ideal meal on the go.

9. Go nuts

Unless you’re allergic or intolerant, there is absolutely no reason to skip these versatile, delicious treats on your mission to lose weight on a vegan diet. A single handful of nuts can contain plenty of healthy monounsaturated fats, protein and carbs, and much like oatmeal, they have a low glycemic level, which allows them to gradually release sugar into your bloodstream, and provide you with a steady energy influx. They will also keep you full, but don’t go overboard with the amount – they are calorie-dense!

Chew-your-Food-for-Weight-Loss10. Mindful munchies

Perhaps the most important tip of them all, a step that is intertwined with every other mentioned on this list, is to listen to your body whenever you’re prepping your meals or eating. Many people prefer to sit in front of a TV or pouring too much on the plate simply because they feel hungry (or hangry) at that moment, and end up eating more food than they need.

Instead, the best mindset for losing weight on a vegan diet involves choosing healthy foods and chewing every single one of your bites into a paste, slowly and mindfully, to feel the flavour and texture, and to enjoy every meal to the fullest. This is an excellent way to control your portions, ensure healthy choices and keep your digestion up to par, all of which will let you lose weight.

25 May 2017
Going Vegan Tips, Vegan Product Reviews
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5 Simple Ways to Enjoy a Vegan Memorial Day BBQ

Vegan Memorial Day BBQ-Stars_and_Stripes_by_DivineDesign-660x240

A vegan Memorial Day BBQ may seem like somewhat of an oxymoron, but it’s time to break away from tradition and get healthy and creative!

Memorial Day generally involves barbecue grills loaded with racks of ribs and burgers,tables full of macaroni salad and chips, as well as coolers full of beer, wine, and sugary cocktail mixers.

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.”

Here’s the Deal

A Memorial Day barbecue does not have to be synonymous with a meat-eating extravaganza. I look at barbecues 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!

The Bottom Line

You can have a vegan Memorial Day celebration that is healthy, delicious, and fun if you keep these five simple tips in mind.

1. Fill up on veggies first.black-bean-burgers-grill

As cliche as it may be, bring a veggie and hummus platter to the party. Celery, cucumber, carrots, broccoli, cherry tomatoes, and cauliflower with a couple different types of hummus is the perfect way to fill up on satisfying, guilt-free food, leaving less room for the unhealthy stuff. People actually end up appreciating having a healthy option in the midst of all the junk food.

2. Replace the meat and dairy with vegan alternatives.

There are so many incredibly tasty vegan products on the market today to choose from. There’s simply no need to put disease-causing animal products in our bodies or support the cruelty of the meat industry. I recently wrote a whole blog post highlighting my top picks for store bought veggie burgers. I also have a post on the best vegan cheese brands on the market to date, so check those out for suggestions.

Of course if 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 vegan recipes out there to try!

3. Drink plenty of water and avoid sugary drinks.

Sugar is enemy number one when it comes to a healthy immune systems and attempts to prevent weight gain. By remembering to drink lots of water, you will help yourself stay hydrated and avoid other unhealthy liquids. Soda, sweet tea, and juice will only make your calorie intake and blood sugar levels skyrocket. Not good! If you drink alcohol, keep your intake moderate and avoid sugary mixers, including juices. If you really want a mixed drink, try using soda water and fresh lemon with your liquor for a low calorie, sugar-free alternative.

Vegan memorial day workout

4. Get in an intense morning workout.

Burn off those extra calories in advance with an awesome workout in the morning before the festivities begin. Working out not only helps keep you on track for your fitness goals, but also boosts your mood and energize you for the rest of the day. Even if your gym is closed for the day, you can train in your own home or outside with effective body weight exercises you can do anywhere.

5. Say no to preservatives and artificial ingredients.

Synthetic additives and preservatives sneak into so many of the foods on grocery shelves, and they can wreak havoc on our bodies. The key here is reading nutrition labels—but that can be tricky (learn how to tackle tricky labels in the “How To Go Vegan Beginner’s Guide”).

Labels are your friend. Always read them to find out what you’re really eating.

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!

*Header art by Mitchell Lazear

24 May 2017
Going Vegan Tips, Vegan Product Reviews
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Store Bought Veggie Burgers

store bought Veggie Burgers

Wondering what store bought veggie burgers are healthy and which should be considered vegan junk food?

The First Question to Ask Yourself Is…

“Is this veggie burger vegan?” Some store bought veggie burgers are vegetarian, but contain animal bi-products such as egg whites. With that in mind, know that all the frozen veggie burgers I mention in this post are vegan.

Then What?

The second criteria can be taste. If a veggie burger doesn’t taste good, it really doesn’t matter how healthy or junky it is! That being said, all the veggie burger brands I will mention in this post are ones I find tasty.

The next criteria is how healthy the veggie burger is. Does it follow the vegan dietary guidelines I recommend?

The last criteria is how similar it is in taste and texture to meat. Since I haven’t eaten animal protein since the age of 7 (30 years ago) I’m not the best person to judge. However, I had friends help me give the vegan burgers in this post a “realistic rating.”

I split veggie burgers into two main categories… Those that I can feel good about eating on a regular basis, and those I consider “treats” and should only be eaten on occasion. Here are my top three picks for each category.

Burgers I  Recommend Suitable for Regular Consumption

These patties, though processed, are primarily made of whole foods. They are absolutely delicious, but must be looked at as their own unique food items, not to be compared to the taste and texture of a beef patty. My top picks include:

Dr. Praeger’s California Veggie Burger Dr. Preagers California Store Bought Veggie Burger

These store bought veggie burgers are great because they are made from whole food ingredients, are low in calories, low in fat, and high in fiber. I also enjoy Dr. Praeger’s Bombay Veggie Burgers. Keep in mind they really have no similarity taste or texture-wise from animal-based burgers (which for some of  us is a good thing, while others may find this disappointing.

Sunshine Store Bought Veggie BurgerSunshine Burgers

This vegan burger can be thought of as a hearty meal, as it is higher in calories and fat than the many others because it’s base is sunflower seeds. I also like the Southwest style burger from Sunshine Burgers. Sunshine burgers are great for cutting up and adding to a salad as well.
Hilary's store bought veggie burger

Hilary’s

Hilary’s makes several great versions of their veggie burger (original, root vegetable, adzuki bean, etc.). You can feel good about eating these as part of you’re go-to foods list. The base for these store bought veggie burgers is millet and quinoa. They need to be cooked in the way specified in the directions, or else they can come out on the dry side. Hilary’s burgers are great alone or on a salad.

Store Bought Veggie Burgers for Special Occasions

These vegan burgers are ones that look, taste, and feel most like beef burgers. They may be something you want to use for barbecues or when trying to appease a meat-eater or your own craving for meat if you are at a point where you still have those cravings.

The down side is that they are more processed and contain less healthy ingredients. So while you are doing right by the animals by not supporting their horrific life and death, you are not doing your body a favor by eating them. That being said, we are all entitled to treat ourselves to some vegan foods that are not the best for us every now and then. I know I do! As long as you are keeping your regular diet clean and exercising there’s no reason for guilt 😉 

Beyond Meat’s The Beyond BurgerThe Beyond Burger Vegan

This veggie burger is probably the closest to “the real thing” on the market today. I therefore recommend this one if you want to show others how they could begin to transition to a vegan diet without feeling deprived. In fact the beets they use to give the patty a red-meat appearance have led some in the media to remark that the burger “bleeds” beet blood. (This is NOT an attractive feature to me though!)

The Beyond Burger, primarily made up of isolated pea protein, is similar to beef burgers in number of calories, grams of protein. The Beyond Burger has more iron and less saturated fat than meat burgers, but be aware that the veggie burger is high in sodium and contains some saturated fat (coconut oil). Of course, as for all plant foods, it has zero cholesterol (whereas beef patties have about 80 mg).Store Bought Beefless Burger by Gardein

Gardein Beefless Burger

Gardein prides itself on how realistic their meat substitutes are. Their veggie burger is no exception. This may be one of the least healthy options on the market today. It’s main ingredients are soy protein isolate and vital wheat gluten. Super tasty though!

amys bistro store bought veggie burger

Amy’s Bistro Burger

This veggie burger has been around the longest out of these top three “treat” burgers. Since Amy’s the brand has been around for such a long time, it could be easier to find at your local grocery stores then the others. It’s also gluten free and the option with the highest amount of whole food ingredients out of the three. It’s delicious too!

 I hope this guide helps you make the right store-bought veggie burger for the right occasions!

11 Apr 2017
Going Vegan Tips, Holistic Health, Vegan Fitness, Vegan Nutrition, Vegan-Related Current Events
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Fit Vegan Program Makes Going Vegan FUN!

It’s here… the VEGANS TASTE BETTER 8-Weeks to a Plant-Empowered Life, designed to help people create a fun, fit vegan lifestyle that is practical, balanced, and FUN!

I Bet You’ll Agree With Me When I Say,

“I want it all! I want a strong, lean, healthy body. I want to enjoy the food I eat. I want preparing meals to be quick and easy. I want a great social life and wholesome relationships. I want to enjoy a glass of wine with dinner and cocktails when I go out with friends.  I want to love my workouts. I want to feel energized and empowered. I want to have a fit vegan lifestyle. I want to love my life!”

Here’s My Take..

We CAN have it all! A fun, fit vegan lifestyle does NOT involve counting calories or giving up the glass of wine you enjoy with dinner or cocktails with friends. Why? Because a “lifestyle” by definition is SUSTAINABLE! Who wants to count calories, count macros, or be fearful of a night out with your friends because you don’t want to “fall off” a diet you’re on? No way!

The Bottom Line…

You CAN have a strong, healthy, sexy body eating and exercising in a way that’s enjoyable and practical. You CAN gain lean muscle, get stronger (physically AND mentally), and have more energy than you’ve ever imagined on a plant-based diet. You CAN stay true to your values of compassion for animals and concern for the environment with a fit vegan lifestyle without feeling overwhelmed or deprived.

I’m living proof, as are my clients!

Here’s The Deal…Vegan Fitness Plant-Empowered Promo

After 22 years as a fit vegan, and 14 years as a vegan fitness expert, I’m psyched to be rolling out the VEGANS TASTE BETTER™ 8 Weeks to a Plant-Empowered Life coaching program to guide people with a structured, step-by-step process for making the transition to a healthy, fit vegan lifestyle that works for them. I introduced my 6-Week Plant-Empowered Coaching Program in 2016, and after having over 30 people complete the program, I decided to do a revamp to make it even MORE comprehensive, holistic, and FUN!

I Can’t Emphasize Enough…

Why more holistic? I can’t stress enough the importance of several key factors for successfully transitioning to a fun, fit vegan lifestyle…

  1. Developing an empowered mindset
  2. Improving emotional health
  3. Focusing on adding healthy foods to your plate (as opposed to focusing on the foods you’re taking away)
  4. Finding balance in your life
  5. Making your own health and happiness top priority

My newly revamped vegan fitness lifestyle program emphasizes gaining not just knowledge, but also the tools you need for optimizing your mental and emotional well-being. Without mental and emotional health, all the knowledge in the world will not create a lasting fit vegan lifestyle transformation!

Is This You?

My coaching program is designed to help people who know that adopting a plant-based diet with the right exercise routine, if done right, is the way to go for a strong, healthy body (and compassionate way of life) BUT they don’t seem to have the all the tools they need to pull off the transformation on their own.

Why? Because of one, or a combination of several reasons. Can you relate?

  1. They lack knowledge of what a well-balanced, healthy vegan diet plan looks like.
  2. They are addicted to sugar, processed foods, and/or animal products.
  3. They fear losing muscle, strength, and other gains they’ve made in the gym on their previous dietary routine.
  4. They lack the knowledge of how to exercise in a way that’s in line with their goals AND is enjoyable.
  5. They lack the motivation/mindset to stay consistent with the changes they want to make to their habits long enough for it to become a lifestyle.

What Exactly Do You Need To Succeed?

In order to discover if my program is a good fit, I always ask potential clients the question, “What do you need to be able to get on the right track and STAY there so that your new habits become your new fit vegan lifestyle?”

What’s your answer? Is it one or more of the following?

  1. Education about what a well-balanced healthy vegan diet looks like and/or what sustainable fitness routine will help you achieve lasting results.
  2. Accountability/having others to answer to when you either fulfill or fall short of your commitments.
  3. Guidance and support to help you get on a plant-based nutrition and exercise plan that works for YOU so that it is sustainable.
  4. Gaining mindset tools that will facilitate their ability to overcome life challenges and feel in control of the decisions they make about what they put in their bodies and how they move through the world. (Becoming empowered!)

The Real Story…

I have to say that selfishly, I am LOVING guiding people through the 8 weeks of my VEGANS TASTE BETTER™ plant-empowered coaching program. Why? Because I’ve set the process up to be do-able and enjoyable. Seeing clients through such an empowering experience is priceless for both me and them.

Judy is one of the most recent “graduates” of this vegan fitness program, and here’s what she had to say…

I contacted Ella, the “sexy fit vegan” a while back because I just was not feeling well and was very dissatisfied with my diet and body. I have never been crazy about eating meat and just like Ella, I am a true animal lover. With compassion especially for dogs.

Ella was extremely sincere and patient with me and adapted very easily to my schedule. Basically she made herself very available for me as I needed to start her plant-empowered program. 
 
She never hesitated to share her knowledge, resources, and experiences with me. Her enthusiasm is contagious!
 
Ella gave me all the tools that I required to help me attain a fit, vegan lifestyle. As the program is nearing the end for me, I feel AMAZING and I am loving the lifestyle.
 
I have taken a new lease on life and feel energized, recharged and I can honestly say that this lifestyle works!
 
Thank you Ella for not pressuring me and for all of your encouragement, support and understanding of my own schedule. 
 
I give Ella my highest recommendation as a great accomplished coach to help anyone interested in a fit, vegan lifestyle that truly works. I am thrilled that I had the great fortune of finding her.
 
-Judy
 As part of the program, we have an awesome secret Facebook group just for program members… Check out what Lilly said after just 3 weeks in the program. I do not allow people to weigh themselves during the program by the way (which is why Lilly is showing her loose pants instead of talking about pounds). Why? Because I require the focus to be on THE PROCESS of gaining the vegan fitness tools you need for a LIFETIME of health and happiness. Weight loss will simply be a side effect of learning those tools!vegan fitness program testimonial by Lilly
I’m thrilled to say I’ve got tons of success stories to share! Feel free to check out more HERE.

That’s Not All…

I’m offering FREE one-on-one consultations (what I like to call discovery sessions) for anyone who may be a good fit to work with me. I have a strict policy that I will only accept people into my program who are a good match and who I believe will finish the 8 weeks THRILLED with the success they’ve had and the confidence they’ve gained to continue with their newly created fun, fit vegan lifestyle. So, in order to make that determination, I speak with every potential client myself.

Let’s Do This!

If you think you may be a good fit for the VEGANS TASTE BETTER™ 8 Weeks to a Plant-Empowered Life coaching program, I’d love to speak with you! Simply apply for your free discovery session with me HERE today.

Looking forward to connecting with you!

-Ella

09 Nov 2016
Going Vegan Tips, Vegan Product Reviews
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Thanksgiving on a Plant Based Diet: A Survival Guide

Thanksgiving on a plant based diet

Thanksgiving is fast approaching, and if you have committed to healthier eating, you could be getting a bit stressed about surviving Thanksgiving on a plant-based diet.

Amanda, a client in my 6-Week Plant-Empowered Coaching Program came to me with some concerns about the upcoming holiday season, and maybe you are thinking it too… “How am I going to tell my mom I won’t be eating her infamous sausage & cheese casserole?” Or “Everyone is going to give me the 3rd degree when I turn down turkey this year!”  It’s for you that I created this survival guide!

1. Plan Ahead

Don’t wait until you show up for the big dinner to talk to your family about your food choices! Talk to those planning the gathering as far ahead of time as possible to let them know you’ll be having Thanksgiving on a plant-based diet this year. Be equipped with some ideas and recipes that your would like to suggest and offer to either bring a few plant-based options, or be a part of the cooking process. Here are some links to help you:vegan cranberry-sauce

Create Your Own Vegan Loaf!

Fresh Cranberry Sauce

Easy Vegan Pumpkin Pie

Healthy Recipes for Thanksgiving Dishes

2. Keep a Positive, Upbeat Attitude Throughout the Holiday

Instead of focusing on what you CAN’T eat, have fun exploring new dishes you CAN eat! Thanksgiving is all about gratitude, so focus on how thankful you are for your health, and how making new food choices embodies that. Also share (as in have an actual conversation) with family members how much you appreciate their support in your venture to live a healthier, more conscious and compassionate lifestyle. If you set it up in this way, your family is more than likely going to get behind you on your decision.

3. Bring Top Vegan Swaps to the Table

There are certain holiday foods or drinks you may feel you just can’t live without. Luckily for you, there are great vegan substitutes for almost every one of these! These swaps may not be whole foods, but they will allow you to stay consistent with your vegan diet, and you can think of them as your special treats and indulge a little while eating clean otherwise. Some of my favorite holiday swaps:

Egg Nog- So Delicious Coconut Milk NogVegan Nog


Ice Cream- Coconut Milk Frozen DessertCoconut Milk Ice Cream

Cheese- Follow Your Heart (Smoked Gouda is my fave!)

smoked-gouda-vegan-cheese4. Lead by Example

The most effective way to make a positive impact on others is to let your actions back up your words consistently. You may have recently learned a lot about all the benefits of a vegan diet (and all the negative consequences of consumption of animal products) and would love for your friends and family to all just jump on board the vegan bandwagon as soon as you tell them about it! Well be prepared… that’s probably not going to happen. However, if you practice what you preach (and by that I mean “talk about” not really “preach”), and those around you see the positive changes in your body and your life, they will automatically want to know how to move in the same direction, and you will be there to help guide them! Sharing a delicious Thanksgiving on a plant-based diet, where everyone is able to try out the vegan foods you bring to the table is a perfect way to start!

*Interested in learning more about the 6-Week Plant-Empowered Coaching Program? Click HERE for more info and to apply for a free strategy session with me to discuss your nutrition and fitness goals!

07 Nov 2016
Environmentalism, Going Vegan Tips, Guest Blog Posts
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3 Simple Ways to Make Your Home Vegan-Friendly

vegan-friendly-home

A true Vegan knows that being so extends beyond one’s diet and kitchen.

Veganism is a practice abstaining from anything, directly or indirectly, related to animal products. It’s more of a lifestyle and not just some diet. It’s a personal preference to reject the usage of animal food source and by-products. This is to show respect and value animal rights, and having a leather couch doesn’t really reflect that. It takes a lot of dedication and unadulterated passion for animals and the environment to live as Vegan.

To help you live and breathe Vegan, here are four simple ways to make your home vegan friendly:

  1. Go for wood.

To be specific, furniture made from sustainable wood. Opting for tables, chairs, and other decors that are made from sustainable wood (woods that are manufactured from renewable and managed forests) shows your support against illegal logging and deforestation. Animals need the forest and foliage, and in this way you’re helping preserve their habitat.

This is also not limited to furniture; you can have a house completely built from sustainable woods. Just ask your home builder contractors on what options you have for wood. You can always go for woods that are most sustainable like timber, oak, and even fast-growing trees like pine.

  1. Choose your products wiselyCruelty Cutter App

We all know that there are companies that test their products on animals. It is simply outdated and barbaric to test on animals and let them suffer as if their existence is not as important as us. Millions of animals die every year to this tragic practice.

Opt for products, be it for home like cleaning agents or for personal like make-ups, that are eco- and animal-friendly. We’re in a generation where technology is beyond us and non-animal testing methods are available. There’s no excuse to abusing and torturing animals. There are many apps like Cruelty-Cutter that can help you make conscious choices. Also, PETA has an online search tool that can be used to find companies that are cruelty-free, so check first before buying.

  1. Fabric matters

There’s nothing that adds instant elegance and glamour to living rooms than a classic leather couch. Obviously, if you’re a Vegan, that’s not a great choice to embellish your house with. This goes as well with suede, silk, and wool. But if you still want to achieve that elegant look for your house, you can always opt for synthetic leather. You’ll get your couch and no animal has to die for it.

Practicing Veganism has some extra bonuses. One, is you get to save money. Instead of buying expensive silk curtains, suede shoes, or wool blankets, choose something cheaper like cotton, polyester, tencel, acrylic, or linen. A curtain is just a curtain at the end of the day. 

To be honest, these ways are easier to say than done. But if Veganism is your passion and your life’s principle, these are just simple ste ps to show your love and support for animals and the environment. Make your house more humane and eco-friendly. Make it Vegan, make it you.

– Jane

 

 

26 Oct 2016
Going Vegan Tips, Vegan Fitness, Vegan Nutrition, Vegan Product Reviews
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Top Vegan Resources For A Happier Healthier You!

vegan-resources-for-health-and-happiness

In this post I’m sharing with you some of my favorite vegan resources that can empower us to take our health and happiness to the next level!

Part of my 6-Week Plant-Empowered Coaching Program is making sure my clients are set up for continued success by arming them with a ton of awesome resources to continue guiding them on their transformational path. Now I’m sharing them with all of you! I sorted them by category and have personally tried all of the resources on this list so I can give you honest reviews 🙂

Vegan Food/Drink:

Barnivore 

This awesome website and app is the best resource for checking to see if the beer, wine, and/or liquor you want to drink is vegan-friendly or not. In case you didn’t know, a large percentage of wines use animal products such as eggs and fish bladder in the filtering process. There are also liquors and beers that have non-vegan ingredients such as dairy and honey. Unfortunately these ingredients don’t usually show up on the labels. Barnivore has over 22,000 entries that have been checked and often double or triple checked by the Barnivore community, letting you know products’ vegan statuses. And now they have also released an app to make it easier to do your research on-the-go!Happy Cow

Happy Cow 

A website and app, this resource has been helping travelers and people everywhere find vegan, vegetarian, and healthy food wherever you go since 1999. This is not only a restaurant and health food store guide, but also an online hub that serves as a one-stop resource for everything veg.

Vegan Nutrition Information:

NutritionFacts.org  

Dr. Michael Greger releases a new, short and to the point nutrition-related video or article every single day (amazing)! He has a huge database of videos and articles at this point covering just about any vegan health related question you may have. Everything he presents is based on the latest research from the most trusted sources. Bookmark this website for sure! I also love that all the proceeds from the sales of his books and DVDs go to charity.

Physicians Committee for Responsible Medicine 

This website combines the expertise and experience of over 12,000 physicians to give us the most up-to-date, scientifically accrued information on health related to diet. In addition to tons of articles, they have a free 21-day Vegan Kickstart program designed for anyone wanting to explore the health benefits of a vegan diet (based on research by Neil Barnard, M.D.).

Vegan Health 

Founded and run by Jack Norris, RD, this website is a project of Vegan Outreach and a great resource for getting answers to your top nutrition and health questions.

Healthy Vegan Recipes/Vegan Diet Plan:

Dreena Burtan’s Plant-Powered Kitchen 

Dreena’s focus is on natural, non-processed ingredients and most of her recipes are fairly simple and definitely delicious.

Fat Free Vegan 

Susan Voisin creates and posts delicious dishes made with whole foods and without added refined oils. 

Oh She Glows 

A fantastic, inspiring blog full of tasty recipes by Angela Liddon. Many of these are more complicated than I’m up for doing myself, but if you enjoy cooking then you will love what she offers on this site. There are also many easier, more simple recipes that are more my style, you just have to do a little searching to find the ones that work best for you. 

One Green Planet

There is a huge variety of healthy vegan recipes submitted and approved by people all over the world on this website. There are so many it’s slightly overwhelming, but also ensures you will find whatever you’re looking for.

The Six Weeks To Sexy Abs Meal PlanSix-Weeks-to Sexy Abs Meal Plan

This is my new book in which I guide you through an easy-to-follow 6-week meal plan that’s designed for anyone with the goal of a lean, strong body. The idea is that no matter how hard you workout, if you’re not eating the right food it’s impossible to lose those last few pounds that are hiding your six pack! I give you a hundred simple, whole-foods based recipes with grocery lists to go with them. The plan and recipes are designed to be totally do-able for even the busiest people. I make them as practical as possible. I also give guidelines for the plan so that if you go out to eat, or want to create your own recipes it’s totally fine, as long as you’re following the guidelines of the plan. The book itself is also very high quality with beautiful pictures to go with the recipes. It’s also available in kindle format. To see the blog post I wrote about the book click HERE. Hope you enjoy!!!

Inspirational Vegan-Related Podcasts:

Rich Roll Podcast 

I can listen to many of Rich’s podcasts over and over again because they are not only inspiring, they’re also entertaining and very “rearich-roll-podcastl”. Here’s how it’s described on the website (I couldn’t describe it better if I tried!) “Each week Rich delves deep into all things wellness with some of the brightest and most forward thinking, paradigm busting minds in health, fitness, nutrition, art, entertainment, entrepreneurship & spirituality. Intimate, deep and often intense, these are not interviews. They are conversations. A weekly aural dance designed to provoke, educate, inspire and empower you to discover, uncover, unlock and unleash your best, most authentic self.” He also has an app that makes it easier to listen to all the podcasts he’s ever done.

Main Street Vegan 

Main Street Vegan is a “lively hour devoted to your health, well-being, and ways to live lightly and lovingly on planet Earth.” Host Victoria Moran is super entertaining and brings you the latest on the vegan life every week. If you simply want to look and feel amazing, eat extraordinary food, help animals, and “create a physical body perfectly attuned to spiritual growth” you must check this podcast out. Victoria’s guests range from vegan authors, activists, physicians, chefs, spiritual leaders, and even some of those glittery celebs. I’m honored to announce that I will be featured on the show on February 16th, 2016!

Planted In Miami 

I found out about this one when I got a message from Jeanette asking if I would be a guest! Jeanette and Alex, the hosts, also lead the No-Meat-Athlete meet-up group in Miami and are the most delightful couple you’ll ever meet. This “New & Noteworthy” podcast is all about the business owners, artists, musicians, farmers and others who are moving Miami forward through social awareness and community engagement. From environmental causes to healthy lifestyles, animal welfare to conscious living, it’s about giving people the information that they need to make informed decisions about living a more thoughtful and compassionate life. I had a ton of fun recording the episode I was featured in – I also wrote a post on the experience and more details about the hosts HERE.

Overall Happiness:

Mind Body Green

This website is a platform with the mission of revitalizing the way people eat, move, and live. The site has a ton of articles and posts from different contributors giving you tips, tools, and ideas to help make your life better and inspire you to be your best self. The blog post/article categories are “Eat,” “Move,” “Live,” “Breathe,” and “Love” to give you an idea of the variety of information offered. I recommend checking it out for sure! I was thrilled to be able to contribute two articles, one called, “What I Tell My Clients Who Want To Eat For Toned Abs,” and one with recipes from my new book, “Slow-Cooker Sunday: Quinoa Soup With Sweet Potato Mash.”

Headspace

Described as ‘meditation made relevant to modern life’, Headspace is a platform that makes meditation more accessible for everyone, especially people like me who have only dipped my toe in meditation before, never achieving consistency. The founder and former Buddhist monk Andy Puddicombe is present throughout the app (he’s got a great English accent that’s very pleasant to listen to) imparting his words of wisdom and guiding you through the process one step at a time. The first ten-minute lessons, (or exercises of the mind you could call them) are free. If you then want access to a huge library of guided meditations, and to join over a million users you can pay a monthly fee (or year in advance to make it cheaper). You can also map your journey, track your progress, and get rewards as you go. You can even buddy up with friends and motivate each other along the way. It’s pricey, but trying out the first ten sessions will help you decide if you can commit to continuing your meditation practice in which case I think it’s worth the cost.

10% Happier App 

This is a great app for newbies and skeptics of meditation. I have known about the basics and benefits of meditation for years, but until recently have not been motivated to actually commit to doing it (sitting still is not my strong suit)! I’ve struggled with insomnia for over 10 years and have tried everything else that’s ever been suggested… except meditation. So I finally decided to give it a shot and this app was a huge help to stick with it. Dan Harris gives very short, interesting videos that precede each meditation. The guided meditations begin very short – 5 minutes, and move to 11 minutes. And it’s extra cool that you get an actual person as a meditation coach who texts, emails you, answers any questions you may have, and gives you encouragement. The app starts out free so you can get a feel for it, and then you pay $19.99 (one-time fee) if you want to continue. 

Vegan-Related Documentaries:

Forks Over Knives, Earthlings, and Cowspiracy are all simply must-see movies for everyone. Please check them all out!

*For more information on the 6-Week Plant-Empowered Coaching Program, and to apply for a free strategy session with Ella click HERE! 

21 Oct 2016
Going Vegan Tips, Guest Blog Posts
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9 Reasons to Raise Your Kids Vegan

vegan-kid

When people decide to raise vegan kids, the debate emerges…

Veganism is more than a trend. People are subscribing to a vegan lifestyle due to the countless benefits including health (lower cholesterol levels, slimmer waistline,  normal blood pressure, etc.), animal welfare, and the environment. 

When people decide to raise vegan kids, however, the debate emerges. Will they subscribe their children to the same dietary lifestyle? Will it rather cause harm to children subjected to veganism in their early stage of life? Aren’t children supposed to get ample amounts of vitamins and nutrients from a variety of food including animal products?

The truth is, vegan kids exist because their parents believe in one or more of the reasons listed below:

1. Vegan kids may have slower physical growth compared to other kids their age and that’s totally fine!

Many parents are concerned that their children might not get the right amount of protein on a vegan diet. Naturally, children need protein to grow and a lot of people are thinking that their child’s height might be left behind compared to those kids of the same age who eat meat. Some studies even suggest that the growth of vegan kids is more gradual than those kids who are non-vegan.

However, that is actually a good thing. In a research made by Harvard School of Public Health in 2000, it states that nature has designed the human body to grow more gradually. Vegan children reach puberty at a later age which results in a longer lifespan compared to most people raised eating meat. Furthermore, vegan kids tend to keep up with the height of their meat-eating peers in adulthood, so height should not be a concern.

2. Plant-based foods offer the same nutrients that can be found in meat, fish and poultry.tabouli on fleek

According to Physicians Committee for Responsible Medicine or PCRM, eating a wide variety of fruits, vegetables, nuts, seeds, legumes and whole grains provides a diet with all the nutrients we need, including plenty of protein (B12 is the one exception that needs to be supplemented). Plants provide healthy sources of fat such as fat found in avocados and nuts. Many commercial cereals and non-dairy milks available in the grocery stores are also fortified with B12, calcium and vitamin C. 

3. Vegan kids do not acquire the taste for hot dogs and other processed meat.

Isn’t it cruel that vegan parents don’t let their kids enjoy hot dogs, hamburgers and fried chicken? These parents’ answer is no! Processed meat contains chemicals and compounds that are harmful to children’s health. Any parent in his right mind would not feed his child something that can lead to obesity or even cancer.
It’s true that parents are not always beside their children to check what they are munching on. What about birthday parties or play dates or school lunches where meat is commonly served to children?
This is not a problem for parents who have accustomed their children to a vegan diet since the first day of weaning. These kids do not salivate with the smell of barbecue and bacon. If someone gives them ho tdogs, they might give it a try but chances are they will not appreciate the taste.

4. There’s no drama at the dining table.

I can just imagine the agony of a mom watching her toddler handpicking carrots and lettuce out of the dishes she has prepared for the family. Some parents would mince vegetables in pieces almost invisible to the eye and trick their kids to eat vegetables. Some would frighten their kids with unrealistic stories on how they would end up if they will not eat their veggies. There’s a lot of frustration for both parents and children. Parents of vegan kids don’t have that problem because their children have been eating plants from day one and love them!

5. Those trips to McDonald’s and Apple-bee’s cost you in the long run.

Parents don’t always have the time and energy to cook for the family. Going to fast-food chains is so convenient but what about the long-term costs? An article published in Harvard Health Publications collated several studies that suggest that frequent trips to fast-food chains will result to frequent trips to the doctor in the future. Some of the adverse effects are skin allergies, asthma and obesity. A well-planned vegan meal is always cheaper.

6. It’s okay to break some family tradition.

It’s not the end if you don’t have Turkey during Thanksgiving. There are lots of cookbooks out there that can teach parents how to make sumptuous vegan meals on special occasions. Bringing up a child vegan ensures he/she won’t treat it as a loss if the family has greens on the table instead of meat.

7. Vegan kids learn how to take care of their body at a young age, even before they learn how to read and write.

If you decide to raise vegan kids, it’s important to explain to them why they have a different diet compared to their pals. You’ll be surprised that at a young age, they understand that our bodies are our temples and it’s our responsibility to taken care of ourselves.

8. They are compassionate to animals.

According to PETA Kids, vegan children tend to grow up as adults who recognize the rights and emotions of others. They usually become aware of the grueling process it takes for animals to end up in a plate, thus they would see foie grass as a product of humans’ cruelty to animals as opposed to a gastronomic luxury.

9. Vegan kids are happy.

Lifelong dietary habits are established at a young age. In fact, a study published in American Journal of Public Health shows that food choice behaviors should be established prior to sixth grade. If a no-meat diet was introduced at an early stage, vegan kids do not feel deprived or limited.

Shifting from an omnivore to a vegan diet can be a challenge for adults. Fortunately for vegan kids, they don’t have to go through the same difficult process of giving up old bad habits for new healthy, compassionate ones. Dr. Robert Lehman from the Pediatric Affiliates of Hampton Roads explained that introducing a certain diet to a child in the early stages of life forms habits that they will likely continue to practice long-term. Dr. Lehman says, “Healthy parental habits greatly influence the patterns that children develop and continue to demonstrate until adolescence and adulthood. In addition to exposure and intake of nutritious food choices, family mealtimes are a good medium to provide structure and security to children in helping them grow into healthy, well-adjusted adults.”

  • Jane