Keeping you up to date on things with my changes...

Just got back from Starbucks. In Rye, every Sunday they have a Farmer's Market, as you know if you follow my blog. So I stumbled upon this guy and a bunch of cartons of eggs. I noticed on the cartons it read

• no antibiotics
• flax seed fed
• running free
• no hormones
• baby chicks are hand fed

So, before I handed over $5.50 for a dozen of Jumbo eggs, I asked the guy how long they stay fresh in the fridge and he told me 6 weeks. The next question I asked was if these chickens run free on a farm or in a warehouse.... and the million dollar answer was???? NOT THE ONE I WAS LOOKING FOR! UGH! he said they run in a large warehouse, but they are not kept in cages. NOT GOOD ENOUGH FOR ME, so off I went! Did you know that chickens raised in a warehouse never see light? They don't go outside! Their beaks are cut 1/2 way off so they don't peck each other,because high stressed chickens tend to do things like that. Did you know that in the processing time, the factories inject the chickens with chicken broth so they are 15% heavier, since you know, you are paying by the pound! I can go on and on, but I won't. I just like to know what I am eating and how it got to my plate, YOU???

Here are my meals today so far:

Meal one: 7:45
2 egg whites, 1 whole egg (ETHICAL EGGS)
2 sliced Ezekiel toast
1/2 avocado
1 sliced cherry tomato
1/2 cup baby spinach

*4 oz coconut water

• multi V
• Omega 3 fatty's
• vitamin D
• COQ10
• Vitamin C

Meal two: 11:30
grande coffee with a splash of soy
1gojiberrie granola bar from Two Moms In The Raw (pretty yummy)
***Pretty amazing story about this company. A mother who was detected with MS who set out on a journey to only eat the best foods-especially Raw, with no additives and or preservatives. Pretty cool, huh?

Meal three: 1:00
a number 1 on the sandwich & wrap menu at Andy's in Rye
* a whole grain wrap filled with mixed greens, avocado & tofu
and a whole coconut water! YUM!


Meal four: 6:30
1 Small spaghetti squash (about 2 cups)
2 Dr. preagar's veggie burgers
Lemon water


Amazing how the smallest little changes and my energy levels are better, my mood is better and my workout on Saturday was off the hook, super! I did notice one thing, as soon as I ate the tofu today, I got gassy right away, so I really feel like I have to eliminate it.

I made a giant pot of beans (about 1o different types) and we decided instead of soup I would make vegetarian chili for the week. All I did was soak the beans overnight, then I rinsed them and filled the pot with fresh water, and cooked on high heat until it was boiling. Then I lowered the heat all the way and covered it to simmer for 2 hours. In a frying an I sauteed garlic and onions and added them to the pot of beans. I also added a can of whole peeled tomatoes which I pulsed in the blender first. I added chili powder sea salt, black pepper and turmeric. Smells insane! I simmered for another hour and turned off the heat Can't wait for dinner tomorrow! For Mario, I will saute ground lean turkey breast and add it to his chili for extra protein. For me? Just a bowl of vegetarian chili, and I am good! :O)

VITAMIN B12

Ok, So, in my quest to be the PERFECT Vegan, I make sure I do everything right. I make sure I use supplements each and everyday, I eat TONS of greens, lots of fruits and great sources of fats and grains. With that being said, I still don't think I am getting ENOUGH Vitamin B12. I get VERY lethargic when I shouldn't, since I get 8 to 8.5 hours of sleep every night. I eat 4 meals a day, and my life is not THAT stressful. This happened to me about 6 months ago, and I ended up getting a Vitamin B 12 shot, that made me feel better instantly. How convenient is it to go to the doctor to get these shots everytime I get tired (which is pretty much everyday!) I needed to do some deeper research and investigating! Before I get into the DRASTIC change that just took place this morning, let me explain what Vitamin B12 is and why you NEED IT!
 
Vitamin B12 is an essential B vitamin, that is especially important for vegetarians since it is not found in any large amounts in plant foods. If you become deficient in  vitamin B12 you can experience detrimental changes in certain body functions. It is required for the normal maturation of red blood cells and also for the synthesis of the myelin sheath of nerve tissue.

Are are some signs of Vitamin B2 deficiency...

Vitamin B12 deficiency manifests itself in a number of ways. Bone marrow makes fewer red blood cells and many of the cells that form are large and immature resulting in macrocytic anemia. The blood levels of B12 may decrease below normal levels.


Other signs seen with B12 deficiency include paresthesia (numbness and tingling in the hands and legs), inability to maintain balance when walking, weakness and excessive fatigue, loss of vibration and position sense, irregular menstrual cycles, and a range of psychiatric disorders including disorientation, depression, mood disturbances, irritability, memory loss, and dementia. Vitamin B12 deficiency is fairly common in the elderly and is associated with dementia and other neurological disorders seen in the geriatric population.


My signs are, fatigue, depression, irritability, and stress levels increased.


After lots of thought and research, I decided to add one protein source from an aminal back in my diet- EGGS. But NOT just any eggs because the production of commercially-grown eggs is inhumane not only to the chickens, but also the environment. I am now eating ETHICAL eggs.


How can you be sure you're supporting humane egg laying? 

According to the World Society for the Protection of Animals (WSPA), look for these labels: 

• Certified Humane
• American Humane Certified
• Animal Welfare Approved

The fun doesn't stop there; the WSPA site is full of tools for humane food buying. For instance, to find out what are the most humane brands your local grocer carries, check out this great tool from the WSPA. You can choose your grocer (two of my closest stores were on the list), and it will give you a list of brand-names those chains carry that are humane.

I went to the site and typed in Whole foods and found my eggs!  

So Friday was my first day having an egg in OVER ONE YEAR. I had 1 whole egg & 1 egg white on 1 slice of Ezekiel toast. I can't deny- It was delicious! I discovered that 1 egg white has 4 grams of protein, 16 calories, and 0 fat & carbs. 1 whole egg has 70 calories, 6 grams of protein, 7 grams of fat, 0 carbs.  So let's compare what I normally eat:

Old breakfast:

1 slice cinnamon raisin Ezekiel toast...80 cal, 18 carbs, 3 protein, 0.5 fat

1 banana...105 cals, 27 carbs, 1 protein, 0 fat

1.5 tbsp almond butter...150 cal, 3 carbs, 2 protein, 9 fat

total calories-335

total carbs-48

total fat-9.5

total protein-6

New breakfast:

1 whole egg, 1 egg white...86 calories, 10 protein, 0 carbs, 7 fat

1 slice ezekiel toast...80 cals, 4 protein, 15 carbs, 1 fat

1 cup baby fresh spinach...7 cals, 1 protein, 1 carbs, 0 fat

Total Calories- 173

total carbs-16 carbs

total fat-8

total protein-15 grams

Wow! I didn't realize how many carbs I was ingesting every morning for the past year! I am such a routine person, so once I started to eat the Ezekiel & banana & A butter, I never looked back, besides, I liked making my Fit Green Goddess Shakes after my workouts.  

I finally have been taking a look back at my daily habits over the year, and while I started out GREAT, and balanced with my nutrients, I have been reaching for way too many carbs. WHen I say the word carbs, I mean, fruits. I believe I am eating tooo many! I am always in my kitchen grazing on dried mangos, goji berries, when I open the fridge, I eat 2-3 dates, I add 2 cups of fruit to my shakes. 

I didn't know that inflammation starts in the gut! two thirds of the body's defenses start in the GI tract, yet it is pretty much overlooked by doctors. Read more on this causes of inflammation .

SO back to my eggs & I being reunited! I am so happy, I can almost feel the vitamin b 12 getting soaked up by my body! How about the lecithin, which breaks down body fat?  Eggs curb your appetite, so you will feel fuller longer. Here is a tip: bowl a dozen eggs, peel them once cooled and store in a zip lock baggie for a quick snack!

DOes this mean I am still a Vegan? I think so! I am NOT eating any meat, chicken, turkey or fish, NO DAIRY (YUK) and I don't wish to. I am so thankful to have found a company that is ethical. 

Now I can enjoy a super big veggie omelet and get a great source of serious protein & vitamin b12!

:O)

 

The Day after....

I hope you all had a fabulous Thanksgiving with your loved ones! We always do! Imagine, my brother in law lives about 3 minutes away and my sister in law lives in the next town over, yet we hardly see eachother because LIFE GETS IN THE WAY, so when it comes to holidays, we really have a great time together. The room is filled with delicious food (we are Italian afterall!) and the voices get louder, the conversations get deeper and the laughs are so loud and fun! Time flies by and before you know it, it's time to leave and all the prepping that goes into that ONE SPECIAL MEAL is over before you blink an eye.

I am sure you all want to know what a Vegan eats on "TURKEY" Day. Well, since I retired from making the Turkey for the last two Thanksgivings, I was in charge of the side dishes and a desert dish. I made this amazing Brussel Sprout dish , where all you do is rinse, cut them in half, toss in a bowl with olive oil & Sea Salt, and some chopped garlic, toss it well, and add to a baking dish. I cooked for 30 minutes and then added 2 tbsp of 100% Maple Syrup! HEAVEN!!!!!!!!

I then cut up a acorn squash both yellow & green, a butternut squash, a turnip, purple onion, garlic and pretty much did the same as the Brussel Sprouts. I cooked them for 30 minutes and then added 1/2 cup organic NON-SWEETENED cranberries, for a little color and sweet bitterness. Another HIT!

The best of all, my desert was to bring a bag of my very own SIMLPY FIT & PUMPKIN SPICE GRANOLA along with 3 containers of the Coconut Bliss Tahitian Vanilla Ice cream! WOW!

SO I ate broccoli rabe that my sister in law Toni made, I had lots of my very own veggies and a stuffing muffin! Yep! Stuffing made in a cup cake muffin! DELISH! That was made by Diane, our Thanksgiving guest.

We had such a great day, I love my in laws so much!

IT (iliotibial band) Band....

Alright, so I guess with being a runner, comes all of the ailments with it. One week it's the knee, then the shin and now the IT band! This is why I can't stress enough the importance of taking your time to keep your legs healthy if you want to run long term -many years into the future.

Everytime I run there is a routine I have before and after. Before I run, I do dynamic warm ups and foam roll my IT band. AFter I run I get on the floor and stretch an foam roll my IT band some more.
Although I am very religious about this, sometimes things JUST HAPPEN.

In a panic, last week I thought I damaged my knee, but realized the pain wasn't coming from there, it was coming from along side my knee and from behind- almost in my hamstring.

After asking somone what they thought and then another, I have come to the conclusion it's IT BAND SYNDROME.

Iliotibial band syndrome is a  knee injury where it's on the outer side of the knee. The iliotibial band is a layer of connective tissue beginning  at a muscle near the outer side of the hip, and travels down the outer side of the thigh, crossing the outer side of the knee and attaching to the outer side of the upper shin bone (tibia).

Iliotibial band syndrome is caused by excessive friction of the distal portion of the iliotibial band as it slides over the outside portion of the knee during repetitive bending, resulting in inflammation in this area. Some studies have identified potential risk factors for the development of iliotibial band syndrome including preexisting iliotibial band tightness; high weekly mileage; time spent walking or running on a track; interval training; and muscular weakness of the knee, hip, or pelvis.

When I try to describe where the pain is, it's kind of difficult to pint to one area, but it's definitley outside of my right knee and the size of my palm. 

Over time continued activity, the initial pain  progresses into a more painful, sharp, and localized irritation. Typically, the pain begins after the completion of a run or several minutes into a run or another long-distance activity. However, as the iliotibial band becomes increasingly irritated, the symptoms typically begin earlier in an exercise session and can even occur when the person is at rest. I notice pain when I sit for a long time and my knee is bent or after 1.5 miles of running even at a slow pace. 

The way I was diagnosed with  iliotibial band syndrome? Two different professional examined myknee and felt tenderness where the band passes over the bump on the outer side of my knee.
 

You can't ignore the pain and if you're anythig like me, you want it gone so you can continue to run. You have to start  with selecting proper footwear, icing the area of pain, and beginning a stretching routine. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help. I use Anti-inflammatory medications like Naproxen or advil to help decrease the inflammatory response around the area of irritation. I am also reaching out to a specialist just for a THIRD opinion!

It's been about 2 weeks that I feel this pain and I am ready to NOT feel it ever again, but in the mean time, I will scale back, probably not run and ice rest ice rest some more.

I can't stress enough the importance of warming up properly and doing exercises that keep your legs super healthy!

RUSTIC PASTA Recipe...

This recipe is great, different and taste like a mouthful of super food nutrients! You have to be open to trying NEW food combinations as a Super hero. I got this recipe from the Alicia Silverstone  & her book BE Kind Diet- AMAZING!

You MUST try this!
RUSTIC PASTA


Serves 4 to 6
-1/4 pound pasta (any favorite shape, I used  brown rice fusilli)
-2 tbps olive oil
-2 large onions thinly sliced
-2 garlic cloves finely chopped
-2 celery stalks diced
-1/4 cup shoyu (type of soy sauce)
-1/2 tsp fine sea salt
-1/2 tsp garlic powder
-1 head of cabbage thinly sliced- I used the purple cabbage
-5-6 tbps marinara sauce- I make my own

Bring a large pot of water to a boil for the pasta. Salt the water and add the pasta; cook just until al dente. Drain the pasta
Meanwhile, heat the oil in a large skillet over high heat. Add the onions and cook for 7 minutes until softened, then add the garlic and saute for 3 minutes longer, until the onions are transparent and turning golden.
Add the celery to the skillet and saute for 3 to 4 minutes. Stir in the shoyu, salt, and garlic powder, then add the cabbage; saute for 4 minutes. Reduce the heat to a simmer and cook for 5 minutes longer.
Add the pasta to the skillet with the marinara sauce and toss together. Cook over medium-high heat for a minute or two and serve.

Why did I choose to be a SUPER HERO!?

I know that being a Vegan isn't for everyone, but I must tell you that lately I have talked to lots of people who tell me they  want to "TRY" to be a vegetarian to start and then maybe venture over into the VEGAN world. Most people think it's too hard or they don't think they have enough focus and willpower to follow through. For me, I'm not going to lie- It was easier than I thought, and literally once I started (thanks the The Kind Diet-by Alicia Silverstone), I never looked back. There were times in the past year that I thought about eating an egg white here or there, but after watching some videos on the PETA website, the thought lasted about 3 seconds, and I moved on and ate something else!

If you are NOT interested in becoming a Vegan, maybe you should not read my blog today, and come back tomorrow. Since I get lots of questions and emails about my experience so far, I am here to answer those questions. Maybe PETA should contact me to model naked for them- HA! Pamela Anderson would be out of a job! Kidding!

Why did I become a Vegan?I will say once again that this lifestyle isn't for everyone, especially if you LOVE meat.

But there are some reasons, for the rest of us, to consider it, and these are just a few —

1. Cut the fat. While meat provides a lot of protein, it also provides a ton of fat — especially saturated fat. Which means that by cutting out meat, you’ll be cutting out a lot of bad fat, and replacing it with things that are probably not only lower in fat, but that contain some good fats. This greatly reduces your risk of heart disease, and in fact numerous studies have shown that vegetarians tend to have a lower risk of heart disease, as well as hypertension, diabetes, cancer and other diseases. Oh and let me add, when I did eat meat, it was organic grass fed no antibiotics....um, I still didn't feel my best! I was eating boneless skinless chicken breast, 99% fat free white ground turkey, and filet mignon- that's it!

2. Save your Earth. There are actually numerous ways that the meat industry harms the environment, from a waste of our resources (animals raised for food eat enough grain to feed the world), to a waste of fuel, to the pollution caused by their waste matter, and much more.

3. Animal suffering. The  horrific treatment of animals that are raised for food, even before they are slaughtered for our benefit. 

4.Speedy weight loss if done correctly. It’s possible to be vegetarian and eat very unhealthy foods, including Coke and fries and fried stuff and pizza and chips. But it’s much more difficult. Studies repeatedly show that vegetarians are slimmer and are less likely to be obese than meat eaters. If you’re trying to lose weight, being a vegetarian can be a good part of your program. Remember, I am a vegan who does NOT eat fake meat, processed foods, junk, candy pizza or fries. My diet is plant based filled with lots of grains, nuts beans, fruits and veggies. Yes, I say that with my head held high! 

5. Better sources of nutrition. In general (though not necessarily), vegetarians replace meat with more nutritious foods, such as fruits, vegetables, beans, whole grains, and so on. If you do that, you will be getting more of the nutrients your body needs, giving you better health, less illness, and more energy.

Getting Lean!

It's so funny how my fitness & health goals have changed over the years! I remember when I was 19, I wanted to be a super thin cardio queen. When I was in my late 20's, I was all about figure competitions and bulking up to gain dense muscle on my body, and having meals where I would focus on PROTEIN, PROTEIN, PROTEIN! Now, in my late 30's, my focus is BALANCE. I am a runner, a Vegan, I practice Yoga, and I still love weight training. My focus has shifted from all that muscle to now I want to look lean, long and fit.

When you are looking to lose weight, you MUsT focus on the foods you eat!. It's about WHAT you eat, WHEN you eat and HOW MUCH you eat. You should focus on calories as well. This is JUST A START to being lean. WHen I say lean, I mena defined arms, abs are showing, glutes are round and high & tight and you have no muffin top!  To stay in pretty good shape, just paying attention to portions will do you just fine...meaning you don't have to change how your eating, just eat a little less! This to me is what most people aim for...to look decent.

I am not that girl! I never strived for a decent body! I LOVE my abs, I love my legs and I LOVE being super lean! For me, it's not about portion control it's about putting the BEST QUALITY calories in my body for optimal health. Example: I could either have a bowl of cereal and some skim milk for breakfast or I can have a QUALITY piece of SProut bread wich is very dense, top it with raw organic almond butter and a sliced banana on top. The cereal will gove my fat cells energy, but what will my muscles gain? NOTHING! Yea, the Toast, almond butter and banana have more calories, but! The calories are going to fuel my muscles for my long runs and my intense workouts! Not to mention my energy levels for the day to train and work with my clients! The foods I eat will rev up my metabolism, whereas the processed foods will break my body down and make me feel sluggish. Getting my point yet?

SO many clients I work with have such a hard time trying to eat healthy. I also have clients who SAY they eat healthy, but can't lose weoght.  The foods I eat do contain lots of calories, because they are dense foods, but also contain lots of fiber. Ezekiel bread, Brown rice pasta, almonds, pistachios, and walnuts, olive oil,  fruit, lentils, beans are are all SUPER FOODS I have inmy diet &  they provide lots of calories in small servings.

When your focus is on losing body fat, you do tend to get super HUNGRY a lot during the day, and  if you choose food that give many calories on a small amount of food volume wise, you will not get full or feel satisfied.

Think of carbs as your gasoline or fuel.WHen you eat fruit, brown rice, pasta or yams, you are fueling your body with gasoline - instant energy. IF you intake too many carbs, your body won't tap into fat storage while doing your workouts. Carbs also release most of the fat-storing hormone insulin which tells your body to store energy instead of burning it.

If you eat lots of carbs, you need to slow down with the fats & protein in order for your caloric intake not to get too high, so  you still lose body fat. If you don't have enough good fats in your diet you will NEVER feel full, your hair skin and nails will suffer and become brittle, and forget about your hormones! WOOO! If you don't get enough protien your muscles will not repair or rebuild and you will work your ass off and NEVER See results.

Focusing only protein and fats and carb depleating will make you feel crappy and sluggish (think bodybuilders). Your training and cardio will suffer and you won't release enough seratonin in the body.People who don't like veggies drive me NUTS! How will they get their fiber?? How do they get rid of their toxins? No good poops! Lots of inflammation in the body is terrible! If you don't eat enough veggies, you get bloated and look pregnant! EWW!

Did you know that nuts especially pistachios are a GREAT source of energy? How about coconut oil! INCREDIBLE for energy levels! Be warmed though: those innocent tiny little nuts pack a FAT punch! LOADED with calories...Remember, a little goes a long way! If you don't use these goods fats for energy, your body will hold on to them tight and store them with the rest of your fat cells!

You will notice that people who eat "avergage American Diets" don't ever change their bodies or look super fit. They haven't taken the extra step to tweak things, to listen to their bodies, to focus on a goal and deisre to want something MORE! It's easy to look decent! BORING! I NEVER want to look decent!

Most people are lazy and not have the drive to make changes, even though they SAY THEY DO! Most people just feel better SAYING Things and NOT acting out. To be honest, for me, the diet is the easy part...it's the program design and running schedule that is my challenge...for MOST people it's the opposite. Remember: It's NOT easy, NONE of it...but working hard and focusing will make you value your body more and appreciate the hard work!

Did you know that Weight Watchers, Nutra Systema and  all those crazy diets depleate your body of all the fruits and veggies you need and end up filling your body with sodium, and chemicals!?!? Plus they depleate your bank account! I promis you that if you just eat more veggies everyday, you will soon see changes....Eat more fruits, you will see changes...EVERYDAY eat a new veggie or fruit!

Most people believe that in order to get lean, they must take drastic measures! I know people who are addicted to FASTING. I know Detox Queens, who month after month spend $100's of dollars on these cleanses. I still know people who won't touch carbs, Others who take water pills and or fat burners! I won't deny, in the past I have tried EVERYTHING!

If you have nutrition questions, email me! I would love to help you!

XO

Happy birthday to me! 11/16/1971

Me as a baby!

yup! it was my birthday yesterday! I can hardly believe how old I am! I can hardly believe how YOUNG I feel! I have accomplished so much in 12 months, I am amazed! Here are some pics of me throughout the year along with my accomplishments!





What a great accomplishment for me!

 





This has the be one of my favorite days in my 38th year!
I DID IT! My first 1/2 marathon! Just in case you didn't get a chance to read my blog this day you can click on the link! I had my dearest friend Denise by my side, My amazing friend and client Lee, and my BUDDY Rob who ran the race with me. I crossed that finish line and cried tears of JOY & PAIN (NO JOKE).

Santa Monica Farmers Market!



My first time ever going to California! Mario & I had the most fabulous time! The weather was great, and how amazing for us to get to go to the Farmers Market in Santa Monica! WOW!


I also had the chance to see one of my VERY special friends John, who moved out to Cali about 6 years ago! We got caught up with eachother, Mario & I met his beautiful lady and mario & John got to catch up! We had such a great time!

Cindy (owner & Chef) GO Fish- Napa Valley

While on our travels to Napa Valley, We went for lunch at GO Fish and Mario asked the OWNER & Chef of this amazing place- CINDY! What a talented hard working chef!





ME! San Fran!

THE PCH Drive- most incredible experience!

CLASSIC!

Photos courtesy: john Botte

Hadn't done a photo shoot in so long, that I decided it was TIME! These photos were done by John Botte .


Photod courtesy: John Botte



My Fit Green Goddess Granola creation takes off!



Tori Justino designed my bags! INCREDIBLE!



Me & my sister!

me & my mom!



The best girl!

I think the best part of my 38th year was the phone call I got from my sister telling me she was having a baby! I cried so hard such tears of happiness! I am FINALLY going to be an aunty!

My favorite friends! D, T & G

Vitamins for Super Heroes!

As a Vegan I make sure I take certain vitamins DAILY! These vitamins are important for me because e they will help me maintain a healthy body & Mind. Lots of Vegan foods like leafy greens, are high in multiple vitamins and other vitamins but must be consciously sought out in specially fortified foods.

Vitamin B2
• Vitamin B2, also called Riboflavin, is essential to healthy bone growth and in processing carbohydrates. Vitamin B2 must be replenished daily, although in developed nations the average diet supplies more than the daily minimum requirement for the vitamin. Vegans who eat leafy greens, legumes and nuts are likely consuming the recommended daily dose; however, fortified cereals and grains can added to vegan diets to increase the amount of vitamin B2 consumed.

Vitamin B12
• Vitamin B12 is important in healthy cell division and blood development. Plants do not make vitamin B12, therefore, vegans must introduce this vitamin into their diets with supplements. Some vegan-friendly foods that include vitamin B12 include fortified soy milk, fortified meat substitute products and nutritional yeast. Women who are pregnant or breastfeeding, and infants and children, require vitamin B12 daily to promote healthy development and to combat anemia or nerve damage, the possible consequences of vitamin B12 deficiency.

Calcium and Vitamin D
• Vegans can receive calcium and vitamin D from plants; however, vegans often have to be mindful of their calcium and vitamin D levels, since they are exposed to less of these nutrients in their daily diet. Children need calcium and vitamin D even more than adults to aid in healthy bone and organ development. Vitamin D can be found in fortified vegetable margarine. Calcium is found in tofu, leafy greens, seeds, nuts as well as some fortified soy milk.

Omega-3
• Omega-3 fatty acids are found in many different types of seafood and seaweed. Omega-3 has been linked to improved heart and eye health and is used to treat depression. Vegans who do not wish to take omega-3 supplements can introduce omega-3 to their diets by eating soy, walnuts and flaxseeds. Since many vegans have lower-than-average levels of omega-3, it is a wise health precaution to avoid foods high in omega-6 oils, such as corn, sunflower or vegetable oils.

Being a vegan means you exclude all animal products. Vegans do not eat meat, poultry, fish, cheese, butter, milk or eggs. Many also exclude honey, which comes from bees, I still eat honey and use Bee Pollen as a great source of protein, and energy!


Misconceptions1. Because the vegan diet is so restrictive, many think of it as a good weight-loss diet. This is not necessarily the case. High-calorie vegan foods include increasingly available vegan desserts, fried tofu an peanutbutter. These foods are NOT healthy! Thet are VERY hiogh in FAT! Vegans can make unhealthy decisions by choosing white pasta, white rice or jumbo bagels over whole-grain products. You must be careful. This is where I would come in as your wellness coach! :O)

Benefits

2. A vegan diet excludes almost every major source of unhealthy, saturated fat. A healthy vegan diet will replace these foods with low-calorie, nutrient-dense and high-fiber fruits, vegetables and beans. Nuts, another vegan staple, are high in calories per ounce, but they provide heart-healthy unsaturated fat as well as protein. The widely recommended omega-3 fatty acids, usually associated with cold-water fish, also have vegan sources: flax seed, hemp seed, walnuts and tofu. Many vegans consider these sources superior because they do not come with the risks associated with seafood, such as mercury contamination.

Risks3. A poorly planned vegan diet may be deficient in vitamin B12, protein, calcium or iron. These problems can be avoided by eating a wide range of healthy, whole foods--the same advice given to meat and dairy eaters. Dark leafy greens and broccoli are rich in both calcium and iron. Nuts, seeds and beans provide protein and iron. Vegan sources of vitamin B12 include nutritional yeast and fortified foods such as soy milk or cereal. If you do not consume these foods often, you may want to add a vitamin and mineral supplement to your diet.


Tips1. Transitioning to a vegan diet can be difficult at first, especially if you are accustomed to eating out or grabbing a quick bite while on the run. To help yourself make better choices, plan ahead and go grocery shopping regularly. Keep your refrigerator and cupboard packed with nuts, nut butter, seasoned tofu, tempeh, hummus, avocado, whole grain breads, pre-chopped vegetables, sprouts, fresh fruit, frozen entrées, veggie burgers and canned or frozen beans. With a little practice, you will probably find that making your own lunch or breakfast is quicker than waiting in line at fast-food restaurants and convenience stores. You can always contact me for help as well!

Potential

2. Many researchers are examining how a vegan diet can help prevent or manage symptoms associated with diabetes and PCOS (polycystic ovary syndrome). Both of these disorders involve insulin resistance, which means the body cannot properly use insulin to deliver blood sugar to cells. Insulin resistance increases a person's risk for heart attack, stroke and obesity. This makes a healthy diet crucial for individuals with diabetes or PCOS. Standard dietary guidelines for these disorders recommend a plant-based diet with limited amounts of saturated animal fat and plenty of whole grains, fresh fruit, beans, lean protein and vegetables. A typical vegan diet scores high for compliance with these guidelines.

Fit Green Goddess Granola for Thanksgiving

Fit Green Goddess Granola for Thanksgiving via #constantcontact

hey there! Happy Sunday!

What a gorgeous weekend, wouldn't you say? Why it seems that once I get quiet with business and I am not that busy with nutrition clients, all at once I get NAILED with emails, phone calls, questions and emails! Must be that time of year? hmmmm..... People looking to make changes in their diets and workouts. I am not complaining, as a matter of fact I love being so busy! It keeps my brain working hard and I also LOVE to help anyone I can.
As you know I am a Vegan now for one year and 1 month, basically because I had so many allergies to certain foods. HOW DID I KNOW I WAS ALLERGIC? I went to a GREAT doctor who drew blood and tested me. THose who know me know all I do is read read read to educate myself an my clients.

The more I read the more I learned what REALLY goes on with animals and how they get to our plates; growth hormones, antibiotics, crowded and filthy "living" conditions, barbaric treatment from human workers, etc. I began to feel so guilty for these more animals.,...I know I know, Don't think I am crazy. I know we have hunted animals for thousands of years for food....I won't get into it..

I can't speak for anyone else. I can only speak from my experience thus far, and I must tell you, I LOVE my energy, hair skin and nails. I love that I NEVER get bloated or so full all I want to do is plop myslef on a couch and sleep!
I find it so much fun to get creative with ingredients to fins my proper protions of protein, carbs and fats! I love that I don't have to count calories or watch what I eat- Who has to watch how many veggies they eat in a day! HA! I eat SO MUCH salad, veggies and YES, fruit too!
As for grains, I stick to quinoa, Ezekiel toast & wraps and sometimes I indulge in brown rice pasta! YUM! I make lots of soups as you know, since I share the recipes with you.



If you are thinking of becoming a Vegan or a Vegetarian to start...Check out these books...

• The Kind Diet- Alicia Silverstone
• The Veluptious Vegan- Myra Kornfeld
• This Crazy Vegan Life- Christina Pirello
• Thrive- Brendan Brazier
• Prevent & Reverse Heart Disease- Caldwell B. Esselstyn

XO Tina

Pics from my Photo Shoot

First of all I can't express to you the excitement I have inside! I can't believe that a little over one year ago I was in my kitchen trying to create a HEALTHY granola that all of my beautiful clients, friends and family could eat and NOT feel guilty about it. The BIGGEST thing for me was creating a granola that REALLY has NO bad stuff in it, no preservatives and NEVER sits on a shelf!

The kitchen is one of my clients. This kitchen has to be my FAVORITE of ALL the kitchens I have been in. It's so bright, lots of space and I thought what a GREAT kitchen to model my granola in! Thanks Carolyn. We worked for 2.5 hours trying to get the best shots of the bags and myself. Here are just a few of my fav's! Christine & Tammy are the two fabulous women who are in charge of my press release and getting me into a few mags and online publications! Keep your fingers crossed!

You may think it's easy to smile for 2.5 hours, but irt's very exhausting and my cheeks hurt so bad when we were done! I definitely think the girls did a GREAT job with the photos and I feel like they have such a great vision for this sort of stuff...They ARE the professionals! Thanks Tammi & Christine!

 

(Tuesday)What a GREAT Run!

weighed in at 114. I had a high fuel day with my favorite yummies on Monday, so I am sure to be retaining some water on this FABULOUS Tuesday!
I ran 4 miles in 39 minutes-
463 calories
heart rate was between 155 * 179

I was so high from my endorphins, that I kept working out! I LOVE this runners high and I know it's quite the addiction for me. I release so much internal STUFF. I had a great conversation with God while I was running and most of the time, I was filled with Gratitude and grace. I am BACK! I feel good this week SO FAR!

My workout was great! HIGH REPS!
Running man step ups with Dumbbells
hanging abs
dbell shoulder press
3 sets

Side lunge holding medicine ball
standing cable torso twist
side standing lateral raise with cables
3 sets

Barbell wide squats
Arnold presses
Leg raises on the bench
3 sets

barbell deadlifts
decline abs
reverse dbell fly
3 sets

Kickbacks weighted ankles
planks (1 minute on one foot)
glute raise 1 leg
1 set

Time: 58 minutes
Calories: 458
heart rate: 130*163

TOTAL CALORIES today: 921! NICE!!!!!!!

ING New York CIty Marathon

This morning I was so motivated by the NY marathon runners, that I knew I would have an awesome run! I of course was running in doors, because it’s simply too cold for me, but as I was running in doors, I got to see the AMAZING athlete FEMALE runners begin their journey towards the finish line 26 miles ahead of them…I just smile and watch in AWE of these women.  Paula Radcliffe is out since she just gave birth, which is a bummer as she is always so enjoyable to watch! So, I didn’t run 26 miles, but I ran 6 miles and felt amazing, thanks to channel 4 NBC for showing the Marathon Coverage…
I am so excited for today~ Every year I know more and more people who are running in todays BIGGEST marathon! I have a client who has been training with me for over 18 weeks to prep for todays race. I can’t believe it’s actually here! My client Mary is running today and I know and witnessed her hard work, focus and determination!
I feel as though I should reach out to you all to tell you about my journey along side of  Mary My client. A while back, I received a voice mail from a Mary Melvin who wanted personal training at the Greenwich Country Club. my schedule was full, I was tired from my OWN long runs and workouts I was trying to figure out where I could squeeze Mary in. Maybe I was being a bit selfish or lazy because I figured if I didn’t have the time that maybe Mario could train her. Quite honestly I really didn’t want another client my plate was FULL. After some hesitation I called her one afternoon and we spoke for about 10 minutes. She was telling me how she wanted to train for the NYC Marathon in November. As soon as she told me she was a runner, my ears lit up, and I instantly thought to myself, “I am training Mary Melvin, forget Mario!” I MADE TIME FOR HER!
Mary walked in on our first session with this amazing and contagious energy about her. Her big brown eyes and bright smile were enough to brighten or wake up the most dark morning. She was READY for action!
Fast forward to today, Mary has come such a long way in her training. When we first started working out, I introduced her to Kettle bell swings, squat jumps, static stretches and stiff dead lifts. Every week Mary would come in and tell me about her long runs, and when she told me about her 20 mile runs, I thought to myself; “She is nuts!” I could NEVER do a FULL marathon and just so you all know, running is such a deep passion and obsession of mine. Her shoulder presses went from 5 pound dumb bells to 15 pound dumbbells. Her kettle bells swings went from 15 pounds to 30 pounds, you should all watch her!  Her balance was pretty bad when we met (sorry Mary), but now her core is so strong, her balance is so much better!  She even gets this vein running down her bicep which I think is so “HOT” and a sign of leanness! Ask her about it!  She has so much focus drive and determination each session, I have really grown to respect appreciate and adore her. You see, in my profession I see all sorts of clients. Clients who are LAZY, clients to love to gossip, clients who think I am a shrink, and clients who pay me but never show up. Then once in a while I get REALLY lucky and someone like Mary walks into my life- She is a personal trainers DREAM! Anyone who has MY intensity, drive and passion for running, working out and a huge love of life, is someone who I LOVE TO SPEND my day working with.  She is ALWAYS so positive happy and filled with hope! It doesn’t matter what time our session is, she walks in with a smile and leaves with a smile!  Does she EVER have a bad day? hmmm!  Although there are days when she looks tired or a little carb depleted from her 20 mile runs, I KNOW this is one girl who will cross that finish line and cross it with great time, and a huge smile on her face with a heart filled with accomplishment.  Our 30 minutes sessions turned into one hour sessions and even they fly by so quickly! I am a bit sad because once the race is over, I am sure Mary will take some time off and yes she deserves it, but I will be sad to lose such an incredible client.
Mary, I am sure your dad- your hero, is with you during every run, and will be there with you the day of your race telling you the same things he did when you were little, critiquing your run, and telling you  that you only have one more mile to go! ;O)
GO MARY GO!!!!!!! I am so happy and excited for you!


History of the ING NY Marathon….
The first New York City Marathon, though, was a humble affair. In 1970, 127 runners paid the $1 entry fee to NYRR to participate in a 26.2-mile race that looped several times within Central Park. Fifty-five runners crossed the finish line.
When Lebow redrew the course through all five New York boroughs six years later, not everyone could appreciate his vision. But 2,090 runners lined up at the start for the chance to run from Staten Island through Brooklyn, Queens, and the Bronx to Manhattan. The expanded course attracted two-time Olympic marathon medalist Frank Shorter, along with reporters and television cameras. Thousands of spectators lined the streets and cheered the runners. By reconfiguring the course, Lebow had drawn the city together and attracted recognition around the world.
The New York City Marathon’s unique mix of athletics, neighborhood spirit, and international media attention soon attracted the world’s best runners to the annual fall race. By the late 1970s, the running boom was exploding and New York was at the center. More than 9,000 people participated in 1978 when Norwegian Grete Waitz set a women’s marathon world record, finishing in 2:32:30.
Several men’s and women’s records fell in the early years, but the New York race was soon about more than speed. When international sanctions against South African athletes were lifted in 1992, Willie Mtolo chose to run New York. He bested the field and garnered media coverage around the world. When Tegla Loroupe broke the tape at the Central Park finish in 1994, her win proved that African women were on par with the African men in their ability to run the 26.2-mile distance. She did it in New York, and the world took notice. Soon Kenyan women were invited to other major distance races.
In 2000, NYRR added an official wheelchair division to the marathon. Now the ING New York City Marathon has grown to become one of the most competitive wheelchair marathons anywhere in the world, with more than 200 wheelchair and handcycle athletes. In addition, a wide variety of ambulatory athletes with disabilities participate.
While the marathon has always been a focus of community spirit, with more than two million New Yorkers lining the streets to support the runners, that aspect of the race was most apparent in November 2001. Less than two months after the September 11 terrorist attacks, the New York City Marathon became a race of hope and renewal for participants, spectators, and all New Yorkers, and patriotism ran high as the marathon hosted the men’s and women’s USA Marathon Championships.
New York has continued to lead in race management. In 2002, NYRR created a separate start for the professional women as a way to highlight the most competitive women’s field in race history. In 2003, ING became the title sponsor of the race and joined with NYRR to fund grassroots running and fitness programs among the city’s youth through the ING Run for Something Better program.
NYRR hosted the 2008 U.S. Olympic Team Trials – Men’s Marathon in Central Park on the day before the ING New York City Marathon 2007. In 2008, the marathon was successfully staged with three wave starts in order to reduce congestion at the start, along the course, and at the finish. The 2009 race will be the marathon’s 40th running and will include special celebrations of this important milestone. NYRR will host the 2009 USA Men’s Marathon Championship in conjunction with the race.
Forty years after its start, the ING New York City Marathon continues to grow in size and to be the leader among marathons around the world.

Some changes in my daily foods.

Hi, my name is Tina and I am addicted to carob chips! HELP! Everynight I would eat about 3 handfuls of these carob chips, walnuts and mango (dried) slices. I don't know what it is, but the taste of these chips drives me NUTS! I eat this little snack at night before bed, which COULD be why it takes me so long to fall asleep! GRRR. SO yesterday while making a food list for Whole Foods, I was eating some more and then decided this isn't good! I FLUSHED about 3 handfuls down the toilet and tossed the bag in the recycle bin!  I am by no means fat, thick, overweight or chunky, but if I keep snacking like that, I will be!

As for my Ezekiel toast, banana and almond butter EVERY MORNING 7 DAYS A WEEK, I also found it was time to revamp my breakfast and that it didn't have the same scrumptious taste it used to. I think my tastebuds are BORED.

SO I bought some new things at Whole Foods...here they are:

• Ezekiel Cinnamon Raisin Cereal
• COLD Vanilla Almond Milk
• Dried organic unsweetened Cherries
• White dried Apricot slices
• Ryvita Crackers
• carrot cake Lara bars

SO here is my new plan:
Woke up and weighed in 113lbs.

Meal one: 5:15 am
1/2 cup Ezekiel Cereal
1 cup Almond milk
3 tbsp dried cherries
*Starbucks grande coffee with steamed soy

Meal two: 9:30
Carrot cake lara bar

11:00 Gym time for Tina
Today is a running day

1:30pm- Post workout shake
1 scoop vegan protein
2 cups spinach
1 tbsp bee pollen
1 tbsp chia
1 cup frozen blueberries
1/2 banana
2 tbsp cholloryphyll

4:30-SNACK
2 Ryvita crackers
4 tbsp pumpkin
cinnamon

7:30
Rustic Pasta (will post Recipe!)

Not bad huh? I am weighing in for you everyday again as a form of accountability and to also show you how certain foods affect your weight, workouts energy and mood.

SOUPS A HIT!

YES! I am two for two so far this fall season with my soups! First it was my Lentil Soup and then it was my Buckwheat, cabbage and cannellini bean soup! Making a HUGE pot of soup on Sunday fills me with so much HAPPINESS! It makes our week less stressful and easy to have quick meals! One huge pot of soup will feed us for 3-4 days PLUS we will have extra in the freezer. Both Mario & I LOVE to eat soups for dinner.
I was on a quest for yet another recipe to make this Sunday until I came across this one on a Vegetarian website!

Red Lentils Quinoa & some YUMMY  Veggies

The recipe calls for using a CROCK POT- which we don't have, but we do have a rice cooker. SO in order for me to make this, I will do it as I do all of my soup recipes. I will cook the quinoa first in the rice cooker, and while it's cooking I will prep the veggies and saute them in a big sauce pot, and just add the quinoa at the end. It's SO Simple! 






This hearty low fat crockpot quinoa soup recipe combines quinoa with red lentils and veggies, for a simple but satisfying vegetarian or vegan main dish soup recipe. Vary the veggies to your taste.

If you need to be away longer, a digital timer is handy & inexpensive. Then your crockpot recipes can be ready to eat when you are.

4 - 6 qt crockpot, low heat, 5 - 6 hr: To speed up cooking, preheat the crockpot on high, bring everything to a boil in another pot, add to the crockpot and cook on high for 2 - 3 hours.

 

 

Ingredients:

• 1/2 cup quinoa
• 3/4 cup small red lentils (masoor dhal)
• Optional: 2 Tbsp olive oil
• 2 large carrots
• 2 stalks celery
• 1 small head cauliflower OR 2 medium potatoes or OR 1 med. zucchini OR 1 small butternut squash
• 1 bay leaf
• 2 inch piece cinnamon stick
• 2 thin slices fresh ginger
• 1/2 jalapeno pepper, seeded
• 6 cups water or soup stock
• 1/2 tsp gr cumin
• 1/2 tsp gr fennel seed
• 1/2 tsp turmeric
• 1/2 tsp paprika
• 1/2 tsp gr coriander
• 1/2 tsp dried thyme leaf or 1 sprig fresh
• 1 tsp dried basil or 1 Tbsp minced fresh
• 1/4 tsp dried rosemary leaves or 1 sprig fresh
• 1 tsp salt or to taste and fresh ground black pepper
• 4 Tbsp minced fresh herbs: parsley, cilantro or basil
• Optional: 2 cups chopped fresh greens: kale, chard, or spinach
• More Heat: Add 1/2 - 1 tsp green curry paste OR 1/4 tsp cayenne powder

Crockpot Directions:

1. Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
2. Peel the carrots, slice lengthwise, then slice in thin pieces
3. Wash and trim the celery stalks, then slice crosswise in thin pieces
4. Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
5. Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot
6. Add the vegetables, except for the optional greens, and cover with the 6 cups water
7. Cover and cook on low for 6 hours or more if needed
8. 20 minutes before serving, turn the heat up to high and stir in optional greens
9. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

XO Tina.

What a busy Sunday!

What a busy Sunday I had today! Sheesh! I woke up at 6:30 and flew out of my house to train my girl Robin at 7:30. You could tell we were both sluggin' it for the first 30 minutes. Then my Starbuck's kicked in and I amped up her work out! Once I saw little beads of sweat coming down her head, I knew she was getting her butt whooped! MAKES MY DAY!

After Robin left, I ran 5.33 miles in 56 minutes, which isn't bad. I was happy! 56 minutes and 564 calories burned before 10am! NICE! Then my next VICTIM came in- Terry. Terry hates to workout. and thinks it's torture every minute, but Terry also LOVEs how she feels during the week. She feels more energetic, stronger and more happy throughout her day! What a great feeling!

I rushed home to make a FABULOUS new recipe I found, and as you know me, I alter everything! SO here is my Recipe!

Mushroom Buckwheat Soup w/ Cannellini Beans & Cabbage

 Mushroom Buckwheat Soup with Cannellini Beans and Cabbage

1/2 cup Buckwheat

4 cups veggie broth- I used Mushroom broth

2 medium onions diced- Iused 1.5 onions

6 oz portobello mushrooms halved- I used shiratake mushrooms

3 cloves garlic- minced

fresh black pepper to taste

salt to taste

2 teaspoons minced fresh thyme

2 tbsp dry sherry

1/2 teaspoon paprike- I used a little more!

4 cups water

16 oz cannellini beans Drained

1 tbsp lime juice

Place buckwheat in a large soup pot, add the broth of your choice and bring to a boil. Should cook with the cover on for 18 minutes. I used my rice cooker which cooked it in no time!

While the buckwheat is cooking, cook the onion in a non-stick skillet over medium heat until it softens and begins to brown. Once it's beginning to brown, add the garlic and mushrooms & a little S&P, reduce heat and cover. Cook, stirring regularly, until mushrooms soften, about 3-4 minutes. Add thyme & Sherry and cook until the alcohol cooks off.

Once the buckwheat is cooked, add the mushrooms to the pot along with sliced cabbage and paprika. Add Add the cannellini beans  and cover for about 30 minutesm until cabbage is tender. If it gets too thick for your liking, add water. Stir in the lemon juice just before serving.

Serves 6

Nutrition Facts

Per serving:

170 calories

5 calories from FAT

323.2 mg SODIUM

637.5 mg POTASSIUM

33.2 gm CARBS

7.5 gm FIBER

4.4 gm SUGAR

9.2 gm PROTEIN