12 May 2020
Empowerment, Podcast, Vegan Fitness, Vegan Lifestyle, Vegan Nutrition
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From Tragedy to Enlightenment with Bodybuilder Champion & Vegan Geoff Palmer

Geoff-Palmer-Vegan-Life-Coach-Podcast

Some stories are so powerful and extraordinary they must be shared. And today’s podcast guest is no exception… Vegan Geoff Palmer takes us on his journey from tragedy to enlightenment.

vegan bodybuider

A veteran vegan of 35 years, Geoff Palmer, is natural bodybuilding and physique masters champion. He’s the owner of Clean Machine, plant-based fitness nutrition, vegan patent holder, and NEXTY winner for best supplement of the year in 2016 and 2018.

Geoff is also an author, national lecturer, and was selected number 40 of the top 100 most influential vegans by plant-based news.

Geoff created the first 100% vegan bodybuilding competition in the world. And on top of that, his company, Clean Machine, donates 10% of sales every quarter to organizations that promote a plant based lifestyle. 

His accomplishments are impressive. But it is the incredible story of his journey from tragedy to enlightenment that will leave listeners inspired. 

Geoff-Palmer vegan fitnessIncluding, how & why Geoff became a vegan 35 years ago. The life events and tremendous amount of suffering that sent him looking for change.  And how from that experience, Geoff gave away his possessions, traveled to 48 countries, and the journey that led him to where he is today. 

While his story is sure to inspire, it is Geoff and my discussion about the importance of being open to the world around you, and how to release patterns in your life that hold you back that will empower you to take action in your life.

We also discuss benefits of supplements, including why they are beneficial to our diets. As well as,  the part that permaculture, biodynamic farming, and veganic farming play in it.

This is a conversation not to be missed. 

Be sure to stick around for the light-hearted, and fun, Sprint Round at the end of the episode where I ask Geoff five questions and Geoff answers with whatever comes to mind. 

Maya Angelou said, “Do the best you can until you know better then when you know better, do better.” Geoff Palmer helps people both know better and then know how to do better. 

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MENTIONED IN THIS EPISODE

 https://cleanmachineonline.com/

https://www.facebook.com/geoff.palmer.351

https://www.instagram.com/cleanmachinefit/

[email protected]

CONNECT WITH US!

Grab the valuable gift we have for you HERE.

21 Apr 2020
Empowerment, Going Vegan Tips, Podcast, Vegan Lifestyle, Vegan Nutrition
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Ep #2: Vegan Meal Planning is Out… Try Meal MAPPING

Vegan Meal Planning vs Meal Mapping

Do you find that vegan meal planning and prepping can seem daunting and exhausting?

In this episode we show you a way to make vegan easy with the concept of what we call “meal mapping.”

Personally, I find traditional meal planning tedious, time-consuming, and unsustainable, and I don’t even have human kids to take into consideration (my fur baby is easy to meal prep for ;)).

My co-host, Stephanie has a family with three children however, and she has mastered a system we’ve labeled, “meal mapping.” She breaks this system down, step by step on this episode. You’ll finish listening with a new sense of empowerment around your ability to consistently make healthy meals, without spending hours and hours researching, grocery shopping, or cooking.

Wherever you are on your path to a healthy vegan lifestyle, we’ve got your back with this practical and applicable episode!

Make sure to also visit the Podcast web page to pick up our gift to you!

Sending lots of love and high vibes your way!💚

LISTEN/WATCH

Subscribe: Apple Podcast | Stitcher | Spotify |  YouTube

WHAT YOU’LL DISCOVER

  • How to shift your method of vegan meal planning to what we call, “meal mapping,” which is much more flexible, takes less time, is less overwhelming, and makes vegan easy!

MENTIONED ON THE SHOW

  • Web page to pick up our gift to you, to send us a voice message with your questions, and to apply to be coached live on the show
  • Sencha Shot: Japanese Green Tea (Ella’s fave)
  • Support the show without spending an extra dime by shopping from our Amazon link HERE (bookmark the page and know every time you shop, you are helping us continue to bring you valuable content without ads)!

TRANSCRIPT

Access a rough transcript of the episode HERE.

29 Jul 2019
Going Vegan Tips, Holistic Health, Vegan Lifestyle, Vegan Nutrition
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Mindful Eating: Why and How

What comes to mind when you hear the term, “mindful eating”? 

For much of my adult life, eating was either about controlling the appearance of my body or numbing negative emotion. The transformation I went through however, completely changed the way I experience food! (If you’d like to learn more about my personal journey, click HERE.)

Eating mindfully makes a HUGE positive impact on my own life, as well as the lives of our Plant-Empowered Coaching Program clients. We’re even doing a mindful eating CHALLENGE in our free Empowered Vegan Life Facebook group (if you haven’t joined our incredible group, join us HERE now)!

Here’s what Jamie Rottura, one of our inspirational Program graduates has to offer to help you jump start the habit of eating mindfully…

The term “mindful eating” can seem quite vague to many people.  It is tough to imagine what it looks like to eat with intention.  The term denotes eating while in a meditative state… but what does that mean?

Before I began the Plant-Empowered Coaching Program (PECP), I would eat at designated times of day (i.e. breakfast, lunch and dinner, respectively), usually in-between tasks or while working.  I shoveled my food into my mouth because I had waited to eat until I was so hungry that I NEEDED food or I would pass out. Then, I would eat until I was too full to move and be angry at myself and unable to do much for a good hour or so after. 

I didn’t realize it at the time, but this ONE thing made me feel so badly about myself.  I would feel sluggish and look at myself in the mirror thinking about how gross and gluttonous I was. I would go into a spiral of negative emotions about my body, therein feeling depressed and overwhelmed.  One meal could cause me to hate myself, back then. 

The mindfulness tools we learn within PECP have taught me how to break that awful cycle.  I now enjoy eating on a whole new level while also appreciating my body throughout the entire process. Eating is no longer another “task”… It is an experience that I look forward to without guilt or anger.  I taste flavors, feel textures and pay attention to the smell of food in a way that helps me savor every meal. 

Next time you sit down for a meal, try some of these tips that we practice in PECP:

  • Choose foods that fuel you instead of foods that are just there when you’re hungry.   
  • Chew food to a pulp before swallowing.
  • Ask yourself if you are enjoying the flavor and texture of the food.
  • Smell the food before each bite.
  • When you sit down to eat, make that the “thing” you are doing at the time.  Turn off the TV and other mindless distractions and enjoy the meal.  
  • Listen to your body’s reactions to foods. Ask yourself, “How do I feel when I eat this particular food? Does it make me feel energized or depleted? Am I satisfied or still hungry?”
  • Before you choose a particular food or meal, ask yourself, “Do I really want this right now?” If the answer is yes, then take a little at a time. If the answer is no, feel open to leaving that option off of your plate.
  • Remind yourself that you DO NOT have to finish the entire plate of food (that’s why storage containers were invented)!

Eating is an experience, not a means to an end. Enjoy every bite! 

16 Jul 2018
Guest Blog Posts, Holistic Health, Vegan Nutrition, Vegan Recipes
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The Power of Plants: Superfoods You Should Not Miss


All fruits, veggies, herbs, seeds, and nuts deserve a place in our diet, but the truth is: some are simply better than others. You probably already have many of them in your kitchen – from the famous blueberries, kale, and chia seeds to the all-powerful turmeric. There’s even an entire vegan cookbook (probably my favorite) to inspire you to use these extraordinary ingredients aka superfoods. 

However,  there are some lesser known ones which have been around for ages and hold tremendous power when it comes to nutrition and medicine. So I’ve put together a list of the best superfoods that haven’t risen to fame, but definitely should. And don’t worry – although exotic, they can be found online or in some specialty stores in various forms.

Indian gooseberry

You’ve probably heard all about the antioxidant-rich acai. Well, here is something that has over twice the antioxidants! The fruit of the Indian gooseberry tree has been used for thousands of years in Ayurvedic medicine and is, in fact, still used today. Aside from its amazing antioxidant potency and other beneficial properties, it’s also known to help treat high cholesterol, diabetes, upset stomach, joint pain, osteoarthritis, to reduce pain and swelling caused by inflammation, etc.

The plant is not commercially cultivated in most parts of the world, but thankfully, it’s available online and in Indian grocery stores in powder form – just look for Amla powder. You can sprinkle the powder onto your meals and smoothies. 

Sorghum 

Sorghum is an ancient grain originating from Africa, and like most grains, it can be prepared in numerous ways – cooked, ground into flour, malted, or even to make sorghum popcorn. But what makes it better is that it is gluten-free, allergies to it are rare, and its nutritional benefits are pretty impressive. For one, it’s an excellent source of protein – it has similar protein content per calorie as quinoa, but it’s cheaper. 

It’s rich in nutrients like most grains, but its ORAC value – which is the measure of antioxidant content per 100g – is quite impressive, especially in comparison to other grains. White sorghum has an ORAC value of 2200, the red variety has 14000 and black is the highest, with a value of 21000. For measure, kale has an ORAC value of 1770 and blueberries have 4669. 

Tulsi

This herb, also known as Holy Basil (but not your regular basil, mind you) is another marvel and mystery of Ayurvedic medicine. It’s considered a sacred plant in the Hindu religion and the word Tulsi means “the incomparable one”. That’s because it has numerous benefits and medicinal powers, from protecting against diabetes and cancer to being used to treat pink eye due to its anti-inflammatory properties. But what’s making holy basil incredibly valuable in the modern day and getting it more attention from the scientific community are its adaptogenic properties.

Adaptogens are metabolic regulators which increase the body’s ability to (as the moniker suggests) adapt to physical and emotional stressors from the environment. Unsurprisingly, adaptogens are getting a lot of buzz lately, as we search for natural ways to cope with stress. Thus, natural adaptogens are used in supplements to balance hormones by reducing cortisol levels and promote a healthy stress response. Tulsi is an important ingredient in most of these supplements, and it can also be used in tea. 

Bacopa monnieri

Also going by the name of Brahmi, this creeping herb is another traditional adaptogen. The herb is rich in bacosides, which are chemical compounds that can repair damaged neurons and improve nerve impulse transmission, as some studies show. Thus, it is considered one of the top foods for boosting mental health and its long-term consumption is linked to improving memory, cognitive function, and mood.

But wait, there’s more: it’s also been shown to boost respiratory and digestive health, which might come as no surprise when you consider the connection between the gut flora and mental health. 

Natto

This fermented soybean food is prominent in the Japanese diet, but it has yet to gain popularity in Western households. So far, you might have encountered it in vegan sushi when dining out. Natto is very valuable for its high content of pyrazine, a compound which can prevent blood clots since it acts as a natural blood thinner. Thus, it’s an important dietary addition for anyone at risk of developing heart disease. It’s also rich in vitamin K (for maintaining bone density) and selenium, a powerful antioxidant that helps prevent cancer. However, be prepared: natto has a very pungent smell and a strange, cheese-like taste that takes getting used to. That’s why a wide number of people prefer to consume it in capsule form, but it is important to consult a physician first, especially if you are taking anticoagulants or other herbs that help thin the blood. 

So, there you have it – under-the-radar plants and herbs holding impressive power. Now, as it goes with nutrition, nobody can guarantee you that you’ll reap all the benefits because there are numerous other lifestyle factors to consider. There are, however, various studies that point to the benefits of these plants, some of which I have included in this article, and the fact that some have been used in traditional Eastern medicine definitely does hold value. At the end of the day, when you’re choosing which to incorporate into your diet – and how – it’s good to do your own research to get all the details and suggestions. Nutrition can help us reach deeper levels of wellbeing, and you might just be surprised to what extent it goes. 

 

 

28 Mar 2018
Guest Blog Posts, Holistic Health, Vegan Nutrition
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Why You Need Probiotics in Your Diet

Keeping your belly happy is an essential part of keeping your body healthy.

We all try our best to eat a healthy diet — getting enough of the three macronutrients (fats, carbohydrates and protein) and a sufficient amount of the necessary vitamins and minerals for a healthy life. One thing many of us neglect is our gut health — the bacteria that call our digestive system home to help us break down and absorb our food.

What can you do to improve your gut health and why do you really need probiotics in your diet?

What Affects Your Gut Health?

First, let’s take a look at your gut bacteria. No one likes to think about their gut being filled with bacteria, but these little microscopic organisms play a vital role in digestion. A number of things can negatively affect your gut health, including:

  • Eating too much of the same thing — If you eat the same thing all the time, you’ll create an environment that only supports a specific type of bacteria. Eat more diverse foods to start healing your gut health.
  • Lack of healthy fiber in your diet — Healthy fibers, known as prebiotics, help to promote the growth of healthy gut bacteria.
  • Drinking Too Much Alcohol — Alcohol in moderation can be good for your health, but drinking too much can unbalance your gut bacteria.
  • Taking Antibiotics — Antibiotics are necessary, but while they kill the bacteria making you sick, they’ll also kill your healthy gut bacteria.

This is a small sample of the things that can play a role in your gut health.  What can you do to ensure a healthy crop of gut bacteria?

What Are Probiotics?

We are constantly bombarded by food advertisements for things like saurkraut and kimchi claiming that these foods are filled to the brim with healthy probiotics, but what actually are probiotics?

Probiotics are defined as good bacteria that are similar or identical to the healthy bacterium that already exists in your body. Introducing these bacteria into your digestive system can help to repair the balance of bacteria in your gut. They can be found in foods or in supplements available for purchase at your local health food store.

Where Can I Find Probiotics?

Without taking supplements, what can you do to add more probiotics to your diet?

  • Enjoy some German food — Specifically, eat some sauerkraut. The fermented cabbage that is a staple of German cuisine is also a great source of natural probiotics. Make sure you’re not getting pasteurized sauerkraut though — that kills the healthy bacteria. It’s still tasty, but it’s not as good for your gut.
  • Eat some coconut yogurt — You can’t have coconut yogurt without bacteria. For the best results, look for coconut yogurt labeled as containing active cultures.
  • Head to Japan — Miso, a staple in Japanese cuisine, is another great source for probiotics. Miso is made from fermented soybeans and makes a great appetizer or soup.
  • Indulge in Kombucha — This fermented tea might sound gross, but it’s packed full of bacteria good for your gut. Some people even swear it helps to give them more energy or lose weight, but in general it’s a great source of healthy gut bacteria.

Most fermented foods have a high amount of good bacteria. Tempeh, an Indonesian soy food is another great option if you can find it. It can be hard to get authentic tempeh in the United States due to FDA regulations regarding pasteurization.

Why Do I Need Probiotics?

Why do you need to focus on keeping up with your gut health and adding probiotics to your diet? There are more than a few reasons why you should consider adding some healthy probiotics to your diet.  Our favorites include:

  1. You should trust your gut. You’ve actually got neurotransmitters in your gut, like in your brain. If your gut is out of whack, it can negatively affect your brain’s neurotransmitters. There are some studies right now looking at an unbalanced gut as a possible cause for Parkinson’s disease.
  2. It strengthens your immune system. Studies have found that having a healthy cross-section of gut bacteria contributes to a stronger immune system. It can even help with cancer treatments by improving chemotherapy effectiveness and stopping malignant tissue growth.
  3. They help to speed up your metabolism. While probiotics might not be the secret weapon for easy weight loss, having a healthy gut can help speed up your metabolism making it easier to lose weight.
  4. It might help fix your bad breath. If you keep up with your brushing and flossing regimen and your oral health is otherwise good, but you still suffer from bad breath, it might be coming from your gut. Healthy gut bacteria can help to reduce your chances of suffering halitosis.

 

With all these benefits that are either directly or indirectly related to your gut health, what are you waiting for? Head to the store, change up your diet and add some healthy fermented foods to your shopping cart. Good probiotics can help get your gut back in balance, improving your overall health and wellness with just a few cups of Kombucha.

11 Oct 2017
Guest Blog Posts, Holistic Health, Vegan Nutrition
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Top 5 Plants for Hormone Balance

Plants-for-Hormone-Balance

Many plants have hormone-balancing properties, and consuming them can be helpful if you’re experiencing symptoms related to imbalances.

Hormones are our bodies’ chemical agents for regulating the various biological functions. However, sometimes the endocrine glands that produce these hormones don’t perform at optimum levels, causing hormonal imbalance. This can happen due to disease, environmental factors, diet and lifestyle factors. Hormonal imbalances often go undetected, but over time, they produce undesirable symptoms.

There are various medical treatments to correct hormonal imbalance, but a natural approach is usually safer, less costly and more sustainable. Certain plants and herbs are renowned for their positive influence on the endocrine system by providing vital nutrients for the optimal function of endocrine glands. In this article, we share five plants that are good for hormonal balance.

Avocados

avocado for hormone balance

Healthy fats are essential for hormone function. While most people get enough Omega-6 fatty acids from cooking oils and animal proteins, they are often deficient in Omega-3 fatty acids. These fats are the building blocks of hormones, and a healthy ratio of the two types is required.

Avocados provide an inexpensive and versatile source of Omega-3 fatty acids and celebrities such as Gwyneth Paltrow swear by their benefits. They also contain potassium, folic acid, magnesium, vitamin E and some B-vitamins. These micro-nutrients all aid in hormone regulation.

In particular, avocados promote the production of progesterone, which regulates the menstrual cycle and pregnancy. They also inhibit estrogen absorption which can increase the risk of certain cancers and osteoporosis when produced in excess.

Maca Root

Maca or Lepidium meyenii is a turnip-like plant that grows in high altitude areas such as the Andes Mountains in Peru. The root of this plant is consumed as a vegetable and is said to have many health benefits that even celebrities such as Miranda Kerr can’t resist. Besides its energy boosting ability that is said to have made it a diet staple for Incan warriors, maca root is famous for its hormone balancing qualities.

Maca contains several nutrients including vitamins A. B2. B6, and C plus minerals including zinc, copper, iron, magnesium, potassium, iodine and calcium. It also contains plant sterols that stabilize estrogen, progesterone and testosterone production.

Maca is categorized as an adaptogen which means it regulates the action of different hormone glands including adrenal glands, pituitary gland, and the hypothalamus. Maca root is a celebrity favorite is available in powder form, which may be raw or gelatinized. Adding maca powder to your diet can help relieve PMS and menopause symptoms, stabilize blood glucose levels, regulate thyroid function, increase sperm production, among other benefits.

Beans

black-beans

Beans are another common and affordable plant food that can help balance your hormones. They are a natural solution for low testosterone because they contain vitamin D and zinc. They also contain folate, proteins, potassium, iron, and magnesium. Studies have shown that adequate consumption of Vitamin D increases testosterone levels. Zinc is also known to boost the testosterone levels. Beans also hormone production in the body. Beans also help female hormone imbalance by regulating estrogen production and reducing symptoms of the polycystic ovarian disorder (PCOS). There are many different types of beans including black, garbanzo, mung, black, kidney, pinto, red, Roman and navy beans.

Chasteberry

The fruit of this herb is also known as vitex or agnus castus. This dried herb is useful in the treatment of various female hormone imbalance related diseases. These include amenorrhea, PMS, dysmenorrhea, fibrocystic disease, endometriosis, uterine fibroids, and infertility.

Vitex works on the hypothalamus and pituitary gland to regulate the production of Luteinizing Hormone, Follicle-Stimulating Hormone, prolactin, and progesterone. For men, vitex can help treat enlarged prostates and inhibit prostate cancer cells proliferation.

Flaxseed

These small, black seeds contain an omega-3 fatty known as ALA, fiber, protein and important phytoestrogens called lignans. Lignans act on hormone receptor cells to either increase or reduce production of the hormone. A study showed that lignans also reduce androgens in men with prostate cancer.

Flax seeds also balance hormones by stimulating the production of Sex Hormone Binding Globulin (SHBG), a protein found in the blood. SHBG binds to excess estrogen and testosterone molecules to render them inactive. This reduces the hormonal imbalances that cause PCOS and PMS. The fiber in flax seeds also helps in bowel regulation which helps in excreting excess hormones.

Final words

From the above, it is clear that adding more plants and herbs to your diet can help provide the nutrients required for a healthy endocrine system. However, care must be taken when consuming herbs as there are recommended dosages for different people. Herbs can also interact with medication you are taking, so it is a good idea to inform your physician of any herbal supplements you intend to use.

Image source: Pixabay

12 Aug 2017
Guest Blog Posts, Holistic Health, Vegan Nutrition
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Top 5 Ways to Strengthen Your Bones on a Vegan Diet

strong-bones-on-a-vegan-diet

For ages the dairy industry did a killer (pun intended) job preventing people from thinking you cannot strengthen your bones on a vegan diet.

We heard it all the time growing up, “Finish your milk! You need it to grow strong bones.” And if you’re like me, I had to come up with ways to choke it down. I found that if I followed these steps I managed to get the job done. First I held my nose tight. Then I chugged the entire glass without breathing. Next, before taking a breath, I chased it with another drink like orange juice. Only then could I release my nose without gagging.

Well, times have changed and the cat is out of the bag. Dairy actually has been shown to have the opposite effect on bones than the USDA has led us to believe is true. Those on a plant-based diet actually have less of a risk for developing osteoporosis than dairy-drinkers.

So to help jump start you into a bone-healthy vegan diet plan, Kei Nishida gives us 5 awesome ways to promote strong bones with plant-based eating… Here they are:

Tofu and Soy ProductsTofu Tempeh Soy

Aside from calcium, protein is one of the most important ingredients in building strong bones and overall healthiness. Consider soy especially in forms like tofu which is high in protein and has so many other beneficial nutrients. With 10 grams of protein per serving as well as tons of calcium, tofu is a great way to fill your daily protein needs and keep your bones strong. This goes for other soy products like soy milk, too, with beans in general being a great way to eat your protein.

Mushrooms

Mushrooms are packed with tons of great vitamins and minerals, many of which support bone health. While you can’t go wrong when choosing to add mushrooms to your food, whether they’re raw or cooked, one of the best varieties to use when looking to strengthen your bones is the shiitake mushroom.

Shiitake have the highest concentration of copper of any mushroom species, an essential element in creating the enzymes that help our bones, skin, joints, and blood vessels stay healthy and repair themselves. In fact, one serving of shiitake mushrooms provides about 65% of your daily recommended amount of copper while also being high in zinc, another key ingredient in building regulating your bones.

Broccolibroccoli for strong bones

As one of the best dark leafy greens you can eat, it’s no surprise broccoli is loaded with vitamins and minerals that assist in bone growth. A major source of vitamin K, iron, calcium, potassium, and magnesium, eating broccoli is one of the best things you can do if you want healthy bones, teeth, and nails.

Vitamin K, especially, is important for bone health, as more and more research begins to suggest it may play a more crucial role in building strong bones than even calcium. Given that a single cup of broccoli supplies almost 300% of your daily recommended amount of vitamin K, it would be a good idea to eat plenty of it to ensure your bones stay in peak condition. It can also help prevent and treat bone diseases like osteoporosis, making it great for those looking to rebuild bone strength in addition to those preserving it.

Nettles

While it’s probably not your first choice when thinking of plants to increase the strength of your bones, the stinging nettle is a great source for tons of different nutrients related to bone health. Stinging nettles are natural sources of calcium and magnesium, key ingredients in healthy bone construction and bone metabolism regulation. Other key nutrients include boron and silica, as well as vitamins C, D, and K.

There are many ways to ingest it, too. Properly prepared stinging nettles can be a component in thick and hearty soups, fresh salads (after steaming), or potentially even used in teas. Just be careful when handling them raw, as their tiny needles can prick you and cause skin irritation.

Green-Tea-for strong bones

Japanese Green Tea

Green tea is one of the most popular drinks and flavors in Japan, and for good reason. Among its many health benefits include bone strengthening. Japanese green tea, as opposed to other types of tea, is especially good for bone health due to not being fermented or oxidized, as well as its high levels of polyphenols that help to reduce inflammation and bone breakdown, as well as normalize bone mineral makeup and assist with calcium uptake. It can also help to activate enzymes responsible for bone growth, overall making Japanese green tea one of the best bone strengtheners available.

As recommended by Doctor David B. Samadi, drinking three cups of green tea a day can help significantly reduce the likelihood of bone breaks and other injuries, as well as treat the symptoms of and potentially prevent the onset of osteoporosis and osteoarthritis. If you happen to be worried about the caffeine content of green tea (as high amounts of caffeine can lessen bone density), there are decaffeinated green teas available for purchase.

Final Thoughts

These are only a few of the many plant-based bone strengtheners available for vegan consumers. If you want to ensure your body is running at maximum efficiency while keeping your bones healthy and strong, try any or all of these recommended items and see the results for yourself.

 

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.

04 May 2017
Vegan Nutrition
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How Do You Get Protein On a Vegan Diet?

If you haven’t gotten it already, be prepared to hear, “How do you get protein on a vegan diet?” when you inform someone that you are vegan or making the transition.

It’s a reasonable question (many people still do not know the answer) and its helpful to have an “elevator pitch” of sorts prepared in response.

So check this out… I‘m in the line at Whole Foods, and the lady behind me asks, “Wow, I want to know what you do to have legs like that!” I reply, “Well thank you! Besides kickboxing & the variety of workouts I do, I am vegan and eat a plant exclusive diet which keeps me in the best possible shape!”

The lady immediately asks, “But you have great muscle definition… Being vegan, how do you get protein?” My answer, “Its simple! I get plenty of the top quality protein found in vegetables, fruit, nuts, seeds, peas, beans, quinoa, and other whole grains. By cutting out animal products that are harmful to our health (not to mention animals and the environment), I am full of energy and look and feel my best!”

The point of this silly little story is that it’s important not only to learn about plant-based nutrition for yourself, but also to help spread the word and let other people know how you get protein from plants. Its a good deed to say the least, and necessary to spread awareness and ultimately save people’s (and animal’s) lives!

What’s the problem with high protein diets?

Think about this… How many people do you know personally who have died specifically from a lack of protein? For most Americans, the number is ZERO! 

Now think… How many people do you know who have died from heart disease, stroke, or complications from obesity? Probably dozens right?! These diseases are linked to excess animal protein.

One of the main reasons diets high in animal protein can be detrimental is that high protein diets are generally low in fiber.

Some benefits of fiber include:Protein on a Vegan Diet

  • Blood sugar control
  • Heart health
  • Stroke prevention
  • Weight loss and management
  • Skin health
  • Diverticulitis prevention
  • Hemorrhoid prevention
  • IBS relief
  • Gallstones and kidney stone prevention

What is the recommended protein intake for overall health?

I teach clients how to eat intuitively out of love and respect for themselves, animals, and the Planet, which means we don’t count calories or track macros in the Plant-Empowered Coaching Program.

That being said, it can be helpful to have a general idea about protein intake at the beginning, when you’re working on getting into a food routine that is in line with your values and your goals.

The RDA (recommended daily allowance) of protein in grams can be calculated using the following equation:

Body weight (lbs.) x .36

Using the formula, a 140 pound person requires 50.4 grams of protein per day to be healthy.

If you’re wanting to gain lean muscle however (I’m NOT talking to the level of bodybuilding here), you may want to intermittently up that number. The following equation may work:

Body weight (lbs.) x .5

In this case, a 140 lb person should consume 70 grams of protein per day.

That all being said, every BODY is different. Some people build lean muscle quicker and easier than others. Some people need more protein than others to feel their best. This is why we focus on intuitive eating in the Plant-Empowered Coaching Program.

How do you meet your protein requirements on a vegan diet?

It’s easier than you may think to take in plenty of protein on plants alone! Here comes you’re proof…

Let’s take a look at a day’s sample vegan meal plan:

  • Breakfast: Oatmeal (1 C cooked oatmeal, 1 C flax milk, 1 TBSP hemp seeds, 7 walnuts
  • Snack Post-Workout: Powerootz Nutritional Superfood Shake (12 oz unsweetened nut milk, 1 serving nutritional powder)
  • Midday: Salad (1 C spinach, ½ a tomato, ½ C garbanzo beans, ½ C lentils, ½ an avocado, 3 TBSP unhulled sesame seeds
  • Dinner: Sushi Restaurant (1 C edamame, 1 vegetable roll with brown rice)

Can you guess how many grams of protein this sample vegan meal plan contains?

85 grams of plant protein! And just FYI, this menu provides 110% RDA of iron, 100% RDA of calcium, and 161% RDA of fiber… Not bad eh?

How do you get “complete protein” on a vegan diet?

One myth is that you need to eat all the essential amino acids (building blocks of protein) at the same meal. You don’t! As long as you get all 9 essential amino acids over the course of the day you’re good to go. This chart references what plants, when combined, give you complete protein:

complete protein from plants infographic

Basically, and this is what I tell all my clients, as long as you’re eating a wide variety of plant foods (vegetables, legumes, nuts, seeds, whole grains) you will be getting your requirement for all 9 essential amino acids on a daily basis. (Read more about vegan nutrition as a whole if you want to know more about creating a balanced vegan diet plan.)

What are some quick and convenient ways to supplement extra protein?

If you want to get extra protein so that you can build more lean muscle, but you don’t think you can do it with whole foods alone every day, a high quality plant-based protein powder can be used to supplement.

Powerootz Superfood Nutritional Shake is honestly the only protein powder I actually enjoy. When Lisa Hunt, the founder, sent me out samples over a year ago I fell in love immediately. I’m super picky with any sort of powders but she truly got the formula right with her products. My absolute favorite flavor is Peanut Butter Bliss, but the Vanilla and Cacao Mania (both of which are also raw) are also great. 

I am now affiliated with Powerootz, so if you place an order, be sure to use the code “ELLA” at checkout for 10% off!

There are vegan protein bars, like the 22 Days Protein Bar and Cliff Builder Bars, some of which are more whole foods based than others so make sure you read the ingredients carefully for added junk.

Image result for master amino acid patternThere’s also a product I started to use just recently that has made a noticeable difference in my performance while working out. I’m always skeptical with all types of supplements, but after doing the research, and listening to the doctor who formulated it speak, I am convinced it’s the “real deal.”

The product is called “MAP® (Master Amino Acid Profile). These tablets are composed of a unique pattern of amino acids in a highly purified, free, crystalline form that’s absorbed quickly (23 min) and effectively. This supplement contains zero inactive ingredients and is great for optimizing muscle endurance, mass, strength, and improve/speed muscle recovery. I am not affiliated with this product, but like I said, I believe in it so I’m sharing it with you. MAP is available on Amazon among other online retailers.

Personal Note

In case you haven’t read my bio, I’d like to share that I’ve been vegan for 24 of my 39 years, and vegetarian for 32 years (since I was 7). This means I’ve built my physique on plant protein. I consider myself a walking vegan muscle experiment and the results are proof that you DO NOT need animal protein to build a muscular, strong body.

In 2007 I competed in the FAME World Championships and took 1st place in the bikini division, 2nd in the fitness model and fitness categories. Competing is definitely not “my thing” but I’m so glad I went through with a competition to show the world that a vegan diet plan is the way to go for a strong, lean, healthy body!

Conclusion

So there you have it… pretty much everything you need to know to put together a vegan meal plan with plenty of protein! 

Also, I invite you to receive dozens of free training videos that will help you on your journey… Simply click HERE for access.

25 Apr 2017
Holistic Health, Vegan Nutrition
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Green Tea’s Fat Burning Abilities: Analyzing Facts vs. Fiction

Green-Tea-for strong bones

You’ve probably heard that green tea burns fat.

If you’ve ever wondered if the fat burning benefits of green tea are real, you’re in the right place!

As green tea has grown in popularity in Western culture, more and more health benefits of this amazing drink have been confirmed to be true. These include brain boosting properties and lowered disease risks. But one of the most popular health benefits being touted for green tea is its fat burning ability. In this article, we will separate fact from fiction regarding this popular beverage.

Facts:

While green tea does not have superpowers abilities of melting fat off your body, there are scientific reasons behind why this drink does, in fact, support weight loss and fat burning.

Green Tea Increases Thermogenesis

Thermogenesis is the production of heat inside your body. This process increases the energy (calories) expended by your body. The increase of energy results in more fat oxidation, which means your body is burning up fat for the purpose of energy. This effect is not only beneficial for weight loss, but it’s also useful for regulating already healthy weight levels.

Green Tea Contains Caffeine

Caffeine is one of the most studied stimulants in existence. It increases your Epinephrine blood levels – this sends signals to your brain to break down fat cells, making them available as energy for your body. It also increases your metabolism, meaning that your bodily processes require a bit more energy. The result is more fat being burned and used by your body.

Green Tea Has Very Low Calories

Think before you reach for that honey or sugar the next time you drink your green tea. Without additives, green tea only has about 2 calories per cup. This makes it a great alternative to plain water because you’re getting the antioxidant and flavanol benefits of green tea that water does not have. Also, it adds a nice taste. When you pass on the sweetener, the fat burning properties of green tea can really shine.

EGCG (Epigallocatechin Gallate)

EGCG is one of the many touted antioxidants, or catechins, found in green tea. EGCG is known to boost metabolism through increased fat oxidation, which is literally the ‘burning’ of fat.

Appetite Suppressant

The easiest way to lose weight? Consume less food. But that’s easier said than done for most of us. Catechins (like EGCG mentioned above) have metabolism increasing benefits. On top of that, they’ve also been shown in studies to have some appetite suppressant benefits. These appetite suppressant benefits are likely related to the increased fat burning that occurs after consuming green tea.

Increases Visceral Fat Burning

We humans have two types of fat in our bodies – subcutaneous and visceral. Subcutaneous is the kind that builds up under our skin – think of the fat in our legs, arms, etc. The other kind – which is also the more dangerous kind – is known as visceral fat. Visceral fat is the fat stored in our belly, and around our organs. Visceral fat is linked to all sorts of health problems, like inflammation and insulin resistance, as well as increased cholesterol. Studies have shown that a significant portion of the fat burned after drinking green tea is visceral fat. This is great news, especially for those trying to lose weight while fighting off diseases and inflammation.Green-Tea-for-Fat-Burning-and-Health

Fiction:

Although there are many scientifically proven benefits, green tea is not a miracle cure. Here are a few of the common misconceptions regarding green tea.

If You Drink Green Tea, You Will Lose Weight

If only it were so simple. While green tea has many aspects that are beneficial to weight loss, it will not fix a bad diet or other poor lifestyle choices. You can’t expect to lose weight if you drink the occasional green tea but still sit around all the time, while eating pizzas and burgers. Green tea alone will not make you lose weight. But, combined with a healthy diet and consistent exercise/activity, green tea can definitely assist your efforts.

Green Tea Burns Fat

The problem with the phrase ‘burns fat’ is that many people take it too literally. When we hear ‘Green tea burns fat,’ some people think that simply drinking it will cause your body to start burning away fat. Unfortunately, this is not the case. Green tea naturally enhances the ‘fat burning’ process, if other conditions are met.

Choosing To Drink Green Tea Over Taking Tea Supplements

Green Tea Matcha For Fat BurningThanks to a Western diet full of processed, chemically altered foods, and other generally nasty stuff found in our food, many people turn to supplements as a way to consume whatever vitamin or mineral they are lacking in. With the rise of popularity in drinking green tea, it’s no surprise green tea supplements have become popular too. Specifically, ‘green tea extracts’.

But is taking green tea supplements just as effective as drinking green tea? Scientists aren’t so sure. The main reason that real, fresh-brewed green tea is preferred over supplement form is synergy. Of course, these green tea supplements do have a few beneficial ingredients. But hardly any contain all of the antioxidants, catechins, and other helpful ingredients that real tea does.

More and more studies show that these ingredients work best when taken together – they work synergistically to increase each other’s effectiveness. Not only does this help with the weight loss, it also helps increase the cancer and disease fighting benefits of green tea.

Bottom Line

Green tea is a proven health booster and should be an integral part of any well-balanced diet. But it’s important to remember that green tea alone is not a miracle fat-burning or weight loss drug. On the other hand, if combined with smart lifestyle choices like a good diet and exercise plan, it can go a long way towards helping you reach your goals.