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.

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.

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!

 

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.