Food, Fitness, & Happiness

Happy. One simple feeling, yet almost unattainable for so many. Being happy isn't just smiling, laughing, or looking a certain way. It is deeper than that. Our body and mind respond to how we live...for some of us happiness is the end result, for other it's misery.

Though there are many many factors when it comes to our happiness, there are simple things we can do to help make us feel so much better! Food, fitness, and our attitude towards life/people/situations are some major factors in creating a happier YOU!
Let's start with food.

Food is a HUGE part of our lives. We use it all day, and it either fuels us or destroys us! A diet full of alcohol, heavy in fatty food, animal products, and nutrient poor foods will greatly affect our mood, not just our weight. Food determines what kind of energy we have, how we move, how we sleep! The average person on the S.A.D diet, (with daily alcohol consumption), has trouble sleeping, feels bloated, lacks desire to exercise, and often suffers from depression or numerous diet related health issues. Diet is by far one of the most important factors to our happiness. When you eat well, you feel well! Eating food which gives you great energy, makes you feel light, and allows the body to heal, will naturally boost your mood!

...and a high energy diet leads to exercise!

Fitness is an antidpressant! Physical activity often makes us feel childlike. It is freeing and it feels GOOD! If you look at children, recess is the highlight of their day, a moment where they can move and stretch! Endorphins get released, our minds relax, the body awakens, and we truly feel incredible! For many, exercising daily is the key to keeping stress away and maintaining a positive outlook on their day! Fitness does not have to be a grueling workout, it can be the most simple form of play! Kicking a ball around, going for a walk, or just dancing around your house! When we release endorphins and begin to feel good, our outlook on life tends to be more positive!

...which leads me to our attitudes!

Staying positive 24/7 is not realistic. We all have good and bad days, though, many people consistently have bad days and a negative outlook on everything. Positive thoughts, and positive words, attract a positive LIFE! Spending endless hours being passive aggressive, negative, and mean spirited creates massive chaos in our bodies, even when those words are not targeted at ourselves. The energy we release towards others, gets returned right back to us in many forms. You cannot have a happy life with a negative mind. Loving oneself and finding inner peace requires a positive mindset. Take a moment, pause, and be grateful! Clear your mind of stituations which are not your business and don't spend time being consumed by other people's lives or problems! When we remove negative nonsense from our minds, we make space for more postive and useful thoughts!

Help your life stay on a path to happiness by by fueling properly, moving your body, and adjusting your mindset! These 3 very simple steps will drastically improve your life!

High Carb Vegan Staple Meals For Success

High Carb Vegan meals are not only easy to make and healthy, but also super delicious! Having a 'go to' list of meals helps you stay on track and find success! Everyone has their favorite staple meals, these are mine:

 Potato Bowls 

These are the best, really, the BEST!! Easy to make, full of flavor, and super filling. You can use your favorite potatoes, sweet, white, yellow, red, even purple. There is no wrong potato!! Here's my go to recipe:
White potatoes, boiled, skin removed, cut into chunks
Top with spicy mustard
Load up with veggies:
Corn, peas, chopped pickles, shredded lettuce, chopped cucumbers, chopped tomatoes, red onion! Season with black pepper, and garlic powder! Stir lightly and enjoy!

Vegan Pizza
 There are millions of ways to make a vegan pizza, and everyone has their go to recipe. All you need to start is a basic vegan dough (premade, store bought, or homemade), simple vegan pizza sauce, and all the veggie toppings you desire! Bake at 450 until crust is golden. Here is my favorite combo:
Artichoke hearts quartered/chopped
Chopped or sliced yellow peppers
Sliced mushrooms
Chopped fresh tomatoes
Fresh parsley
Italian seasoning, black pepper, garlic powder

Rice Bowls
Imagine a rice and bean burrito, just in a bowl out of the shell!! So good!! Same idea as the potato bowl, except with a Mexican twist!
Rice, brown or white, cooked without oil, seasoned with fresh cilantro, black pepper, red pepper flakes, garlic powder, and onion powder.
Top with:
Black beans, chopped tomatoes, red onions, jalapeno peppers, corn, shredded lettuce, fresh cilantro, 1/4 avocado, fresh salsa, and squeeze of lime! Let it all sit for a few minutes at room temperature for all the flavors to blend! Enjoy!

Overnight Oats with Fruit
Make overnight oats your favorite vegan milk. Once oats are ready, top with maple syrup, fresh sliced strawberries, blueberries, and raspberries. Enjoy!

Open Face Veggies Sandwiches
 Who doesn't love a sandwich, right?? And veggie sandwiches are so darn good! You need a good wholesome vegan bread, Dave's Killer Bread is a great option, but there are plenty of awesome healthy vegan breads on the market. You can simply ask your local bakery what they offer if you want something fresh!
Top your bread with hummus, pickles, sliced avocado, sliced tomatoes, sliced cucumbers, and top with your favorite sprouts! Season with black pepper! Enjoy as many of these as you want!

Veggie Pasta
 Pasta doesn't always need to be eaten with tomato sauce. Switch it up with this great veggie dish! You will need your favorite pasta cooked (whole wheat, quinoa, rice, veggie, etc), low fat/fat free veggie broth, one red pepper sliced, frozen spinach, sweet onion sliced, sliced mushrooms, frozen peas, two sliced carrots, and fresh parsley.
In a large nonstick pan, pour about 2 cups of veggie broth, add frozen spinach, peas, carrots and onions. Cook on med/low until for about 5 mins, then add in mushrooms and red peppers. Cook for another 5 mins then add cooked pasta. Stir well, add fresh parsley, season with dried oregano and basil, black pepper. Cover and let pasta sit for another 5 mins, turn off the heat. Enjoy!

Sweet Potato Tacos
You can use regular or sweet potatoes. Sweet potatoes taste really fantastic in a taco so give it a try! You will need one large or two small sweet potatoes, boiled and cubed into small pieces, taco shells, fat free vegan refried beans, cilantro, tomatoes, onions, jalapenos, salsa, chopped greens, and mashed avocado. Warm up your taco shell, place a thin layer of refried beans inside, add sweet potatoes, salsa, veggies, then top with a spoonful of mashed avocado! Season with red pepper flakes and cilantro! These are so delicious! 

Vegan Oil Free Blueberry Pancakes
This is the easiest recipe ever!! Here's what you need:
2 cups of flour

2 cups of water

2 tablespoons of baking powder

1table spoon sugar

1 teaspoon of salt

1 pint fresh blueberries

Cook on med/high heat on a nonstick pan
Top with sliced strawberries and maple syrup

10 Steps To a Healthier You

10 Steps To A Healthier YOU

 1. Surround yourself with like minded people. This allows you to be YOU without the constant judgement and negativity from those who do not understand or share your beliefs.

2. Make your goals simple and easy to achieve! Look at them as stepping stones to one big goal: YOU! Each small goal achieved allows you to check off a box, and move on to the next. It will build confidence and keep you moving forward.

3. Exercise whenever you can. I don't mean you join the gym, but never go, I mean MOVE. Movement is the key to a healthy body, and we must do it consistently. If the gym works for you, go, if an evening walk works for you, then do that, and do it with joy!

4. Eat a plant based diet! Why? Because it is the best thing you can do for the animals, the environment, and your health.

5. Drink water. Drink it all day.

6. Spend time outdoors. Walk, sit, play, do whatever you want, just get outside. Fresh air, sunshine, and the sound of nature are all good for the soul.

7. Stay positive! Negativity causes us stress and leaves us feeling drained, unhappy, and craving junk food. Do your best to look at every situation with a positive outlook. Life is either half empty or half full...you decide!

8. Remove alcohol from your life. This is one of those health tips that I give to ALL my clients. There is no need for alcohol in our lives. There are no benefits yet too many health risks...physically and mentally. 

9. Stop comparing yourself to others. Stop it NOW. Comparison is the thief of joy. We are all on different paths, with different needs and goals. Someone's success never ever threatens your own. There is room for all of us to succeed. 

10. Care about animals and our environment, because they deserve better, they deserve peace. As a society of grossly self absorbed human beings, Earth and the animals have taken loads of abuse and its time to give them some serious TLC. Creating a healthy world, helps you live a healthy life! It all comes full circle!

Health NOT Weight Loss

Want to lose weight? Want to have a fit and lean body? If you do, and are focused on weight loss,  you will never be successful! I know, it sounds awful, but it is the truth! The focus HAS to be health. Health is the key to not only a fantastic body, but also a happy life!

Weight loss focuses on a very negative process. The word LOSS in itself is negative. When your goal is to lose weight, your energy is placed only on a number or specific size, not what you gain! Changing your focus on your overall health, you create a loving and positive state of mind! Your entire life will change!  

Diet and weight loss is usually temporary, results come and go. It creates an emotional roller coaster, poor self esteem, and ends in a massive lack of motivation. The average person who begins a 'diet' fails within 30 days! The average person who loses 20lbs on a diet, gains it back shortly after, in addition to an another 10lbs! I worked at a gym for years, and those who's goal was to only lose weight, were never successful long term. 

Your health is your LIFE! Good health IS happiness, it involves doing work on your mind and your body, not your weight. So, get the weight off your mind, and refocus your energy on creating a healthy happy SELF. It will be a transformation, with life long results! Here is my path for great health:

*Sleep! Get 8 hours of sleep nightly whenever possible. Our lives can be hectic and some days 8 full hours are not possible, but do your best to get some rest! The body responds best to a 10pm-6am sleep time. Start a relaxing routine at 8pm. Read a book, listen to quiet music, watch a light and fun movie. Don't discuss bills, money, work, or stressful life issues.  

*Eat whole plant foods. Eating to nourish the body is extremely important. The human body requires  constant fuel. We are herbivores, and if you ever see herbivores in nature, they graze all day long. This keeps them fueled and able to keep moving! Plant foods provide us with the most nutrient dense calories. Plants are the perfect food. They contain fiber, water, and carbohydrates, all things we need to survive. Do not cut or decrease your food source. Calories from healthy plant foods can be eaten in abundance, and should be. If you want to be a vibrant human, do not deny yourself fuel! 

*Exercise. Do it daily if you can. We already know that 30 minutes a day of moderate exercise is recommended by all health professionals, but changing two or three of those days to an intense workout will provide you with even better results. Intense workouts push your body and help develop stronger muscles, including your heart and lungs! Exercise is an incredible stress relief and an antidepressant, doing it daily will transform your body and create a healthy clear mind. Again, look at herbivores in nature, they are in constant motion. Roaming the earth, ready to sprint at a moments notice. We are designed to do the same!

*Focus on the happiness within. We are surrounded by so much stress and pressure in our daily lives. The desire to buy more, work more, be better, look better, and be sucessfull, has become such a burden on our lives. It has become almost impossible to keep up with society's standards, and those standards are all superficial. Happiness comes from within. Being content, relaxed, compassionate, and loving is the recipe for pure joy. Let stress go, move past the anger, accept what is, and move on! Do not compare your life to anyone else's, comparison is the thief of JOY!

*Spend time outdoors. There is nothing you can buy or do that is better than nature! Take off your shoes and feel the earth beneath your feet, take deep long breaths of fresh air, and soak up the sunshine. Modern life has created such an unhealthy and sterile environment for us. We have been conditioned to work indoors for long hours, sitting in temperature controlled rooms, sitting in chairs or standing on hard surfaces, and exercising inside. We've completely separated ourselves from nature. The human body requires time spent in nature. It is truly a 'vitamin' we cannot live without.
Nature helps with depression, anxiety, and stress, all you have to do is open your front door and its there for you to enjoy! Next time you want to exercise, skip the gym and go for a hike or a run! 

*Stay away from drugs and alcohol.. If your life requires mind altering drugs/drinks to happy, relaxed, or confident....then you are doing it wrong. 

Following a path towards great health will result in a the body you desire! Stop focusing on the loss of weight, and focus on a healthy LIFE. 

Superfood or super scam?

Acai berries, goji berries, macca, spirulina, hemp seeds, chia seeds, the list of 'super foods' grows longer and longer each year. Everything from kale to walnuts, has at some point, been promoted as a super food. Companies have made millions, if not billions, selling the idea that one of these particular foods is going to fix all your problems, or one shake containing a mile long list of 'super foods' will create a slim healthy body. Yet, here we are, a society battling obesity, heart disease, high blood pressure, and cancer, with a kitchen cabinet full of super foods!

So what is the deal? There is no super food. There I said it! No one food is going to heal all your ailments, no shake is going to reduce your cellulite. Not going to happen! Period. You are falling for marketing. You are being deceived. You are basically being taken for a sucker.

But, I am not writing all these foods off. They are, for the most part, healthy and delicious. You can add these to your diet, enjoy them if you please, but you MUST understand that they are not SUPER. They will not do anything magical, not in a pill form, their natural state, or in a shake. They are healthy, just like lettuce is, or potatoes, or oranges, or oats are! They can add lots of flavor to your diet. They also make eating healthfully more exciting and less bland. Do you need to spend your hard earned money on them to get healthy? Absolutely not!

Just like any other food, these 'super foods' contain valuable nutrients. They definitely serve a purpose. Spirulina and chlorella are great additions to your diet. You can add them to your shakes or juices for an added nutrient boost, but they will not transform your body, lol! This is the problem I have with companies selling these foods. They are always marketed as some sort of magical healer or weight loss potion, and that is false! Companies sell the idea that taking these 'super foods' will help all your weight loss needs without making major dietary changes, and at this point we should all know that is garbage!

The best way to reach your health goals is to eat healthfully, exercise, sleep, and drink water! It is actually easier and cheaper than you think! The healthiest foods on the planet are fruits and veggies! They are ALL equally beneficial and packed with nutrients your body needs. A dinner loaded with green vegetables, sweet potatoes, salad, and a tall glass of lemon water is better than any one super food! Not only is it a third of the cost of these specialty foods, but also easily accessible, which makes staying healthy easier long term! Accessibility and affordability are key here. Spending $40 on a shake you must preorder is not sustainable. Going to your regular grocery store and purchasing foods that are affordable is!

So are super foods a scam? Yes! Well, in the way they have been presented to us, they are! Being promoted as a fix to obesity or cellulite is a scam, being promoted as a great addition to your occasional smoothie is not. Be smart and cautious when you begin spending your money on super foods. Though it is tempting to try them in hopes of getting the dream body you've always wanted, be a realistic and an educated consumer!

Why weight loss is easier than you think!

Gasp!! I know, I know, all this time you've been told how difficult weight loss is, and that it's basically impossible to maintain a healthy weight as you get out of your 20's. Well, here's the truth no one wants to hear, weight loss is easy, changing your mindset and beliefs is a challenge!

Your body doesn't like the extra weight. Your bones, your joints, your heart, your lungs, they don't like the added pounds you are carrying around. Trust me, the body, more than anything, desires to be fit and healthy! Your body naturally responds negatively as more and more weight is added. Aches and pains, trouble breathing, trouble sleeping, and many illnesses are brought on from weight gain. That is your body signally you to STOP AND MAKE CHANGES!

So why is weight loss a struggle? Well, it really isn't. The struggle is the acceptance of what you are doing wrong, and acknowledging that mainstream diets have never and will never work...unless you enjoy yo yo dieting and constant deprivation??? I didn't think so. So let it go, move on, and start your weight loss and health journey now!! The only reason why you have not been successful is because you refuse to let go of the old, horrible advice!

What I have learned through my own experience and years of studying health and food, is that weight comes off as soon as you follow a natural diet! I'm not going to get into the myth that 'we are all different' blah blah, and 'we all need different foods', blah blah. What I am going to tell you is that every single doctor who promotes and follows a low fat plant based diet is slim and healthy. Every person I know who has followed a low fat plant based diet long term is ALSO slim and healthy! I have not yet seen a single overweight person who has been on a LFPB diet, all ages, both genders, from all corners of the world!! Some may be fitter, but that is from their own desire to take their health to the next level by adding fitness.

Here is what they all have in common:
1. They follow a low fat plant based diet (vegan), either high raw, starch based, fruit based, fully raw, or fully cooked
2. All focus on the same macronutrient breakdown 80/10/0 carbs/proteins/fats
3. They eat as much as they please. Absolutely no calorie restricting, ever! Some even count calories to ensure they are eating enough
4. All try to avoid oils, and use nuts, seeds, olives, avocado, and coconut to obtain their fats, but do but make these foods a staple! These are to be eaten sparingly!
5. They do not accept meat, dairy, or other animal products as a food source! It is never an option!

That's it! Though you are probably wondering how this is possible since we are all "different" and require a special diet? Well, that is one myth this lifestyle has completely debunked! Human beings from all walks of life have lost weight and maintained it following a LFPB diet, even those jumping on board in their 40's and 50's!! There are many ways to get the correct macronutrients while eating whole foods, allowing everyone to design their own path! Some do well eating fully raw, some prefer a starch based diet, while others blend fruit with starches, and all find success.

Here are some other tips:
1. Avoid protein shakes, bars, powders! They are completely unnecessary and really do more harm than good. The body needs clean healthy carbohydrates, not extra protein!
2. Do not focus on meal planning too much. If you are hungry, eat! If you have it in your head that one or two potatoes are enough, but are still hungry...trust me, it wasn't enough! The biggest mistake is allowing yourself to get really hungry and craving junk food! A fed body is a happy body! A carbed up mind is a well working mind!
3. Do not cleanse, detox, or fast! There is no need! The only time I would recommend a cleanse or strict detox is if you are extremely sick! Otherwise, this just prevents you from long term healthy  weight loss! The body like consistantly, and it loves fuel! When you deprive it of fuel, it will not preform properly. Those who constantly cleanse, fast, or detox typically go up and down on the scale! They will lose 10lbs and gain back 15!
4. Add in some daily exercise! Nothing crazy! Start with 30 minute walk or runs. Add in some weights, and learn to enjoy movement! You do not need to invest in gym memberships or some intense workout programs. The body actually responds well to the very basics! Humans are designed to walk/run, squat, lift, pull, and push! Those are functions that will help create a healthy strong body!
5. Enjoy the process! Let go of the old way of thinking. Let go of doubt. Let go of not getting enough protein. Trust the lifestyle, because it works!

Dear Balanced Blonde

I remember the day I discovered your Instagram account. I loved all of your pictures, and of course all the The Blonde Vegan tshirts. As an actual blonde vegan, I got excited and instantly hit follow and checked out your online store. I was really happy to find your account, so cute and trendy,....until I began looking further through your pictures. Cleanses, tiny portions, detoxes, long workouts...no actual information on animal activism or eating large, healthy, filling meals. Your entire account was one long cleanse and weightloss program with trendy products for sale. Sadly I held off from supporting your brand and didn't purchase any items as I had a gut feeling you stood for something very different than veganism. I hoped I was wrong, and continued to follow your accounts.

As a few months passed, I saw something that I was pretty much expecting...your 'coming out' as an EX VEGAN. Your story of how veganism almost killed you, lead you down a path of poor health, and an eating disorder. I clicked on your story, read it, laughed a little, and then felt truly sorry for you. Not because you were sick, but because you attempted to lose weight using cleanses and diets, and blamed it on veganism, something you actually knew nothing about.

Here is the truth though. Veganism is not a diet, and one who does not show any support or activism towards animal rights, is not a vegan. Using cleanses or juicing programs to lose weight is a diet, just that A DIET...and a really unhealthy one.  Not only were you harming yourself, but you were also sending a very dangerous message to your followers. When your dieting took a wrong turn and began to affect your health, you blamed it on veganism, not on the fact that you were juicing, cleansing, and eating 800 calories a day! That is not veganism. Nothing about you was vegan. In less than a year of starving yourself, you managed to publicly bash a peaceful and healthy lifestyle, one you never
followed.

I am vegan, a personal,trainer, and a certified vegan health practitioner, my son is vegan and so is my husband. A vegan 'diet' is a well rounded, healthy, and delicious way of eating, and is acceptable for ALL humans! There are millions of options, and plant foods are loaded with ALL the vitamins and nutrients you need to THRIVE. Doctors like Dr. McDougall, Dr. Garth Davis, Dr. Esselstyn, Dr. Barnard, Dr. Klaper, Dr. Greger, and so many others, all agree that a vegan diet is not only healthy, but is one of the healthiest on the planet!

What you were doing was dangerous and not veganism. Your way of eating was frightening and solely based on weightloss...not helping animals, not helping the environment, and not helping your health. You had an eating disorder and probably had it way before you began your Instagram account.

When you came out with the news you were going public with your story, appearing on one news
channel after another, and then writing your book, you made the conscious decision to trash a
lifestyle you never actually followed or supported one bit. What you did was lead people to believe that going vegan is a path to an eating disorder. That the lifestyle is a strict low calorie cleanse...which is so insane and not true.

So as a healthy BALANCED vegan, I would like to educate you on what veganism is:
It is a fight for the animals! It is a lifestyle free of harm to ALL beings, including oneself! We don't starve ourselves or treat our bodies with such disrespect!

Veganism is a way of living. It is a daily practice of progress not perfection. To help guide our fellow humans towards a cruelty free life by leading as an example. Veganism is a beautiful relationship between humans, animals, and Mother Nature.

It is a way of eating that helps you THRIVE. It gives you an abundance of energy to run, lift, hike, bike, or just play! I should know as I do all of the above!  It is one of the best diets for athletes...if you still aren't convinced, ask Rich Roll, Brendan Brazier, Mac Danzig, Fiona Oaks, or strongman Patrik Baboumian.

Veganism is activism.

So as you continue you journey as a meat eater, remember, you never actually gave veganism a try. Somewhere along the way, you found the word vegan, labeled yourself as one,  never understanding what it means. You destroyed your own health in pursuit of being skinny and not healthy. Adding meat to your diet is not what 'saved' you. It was the addition of the much needed calories you needed,
and the end of the detox and constant cleanses you were on.

Please, next time you discover a new word, please do some much needed research before you actually label yourself. It makes all the difference.

Yours truly,
An actual blonde vegan

Running On Carbs

It has been a while since I blogged...mostly because I have been truly enjoying my spring and summer! Spring welcomed running season for me, and summer brought more mileage and lots of fun trails to my already busy life, but I'm not even complaining because I love it!

Running and carbs go hand in hand! It is perfect fuel for all your running adventures, and eating a consistant high carb diet can truly help you make vast improvements. Even as a beginner, a decent running schedule paired with a high carb diet can make training so much better. It is like running on unlimited fuel all the time, lots of energy, even during fasted runs!

What most people do is carb load the night before a run, while consuming a high fat, high protein diet most other days. This is not the best method as the body slows down quite a bit when digesting fat and protein, leaving you feeling sluggish, and adding carbs onto a slow and miserable disgestion isn't going to make much improvement.

Eating a high carb diet means your digestion is moving smoothly and quickly leaving you energized and ready to move! No need to 'carb load' when you are literally running on carbs, haha! Food is your foundation! Though you still need to run your butt off a high carb diet will make it so much more enjoyable! If you want to improve your running, or begin a running routine, here are some tips:

1. Improve your diet, improve your speed! You just cannot out run a bad diet...seriously, lol! Eating too much fat or protein will leave you feeling heavy and sluggish...maybe even sleepy, which is not ideal for running!

2. Start with 30 minutes a day and see how many miles you can manage to run in that time. It is ok to do a run walk combo, as long as you just keep moving! Once you have an idea of how many miles you can run in 30 minutes, focus on speeding up a bit until you can run a 5k in 30 minutes or less!

3. Now that you are comfortably running a 5k in 30 mins or less, begin adding some mileage. Short runs turn into 4 miles, and a long run is now 6 miles. Hills and sprints should also be introduced. Finding a nice hilly route to do your long run is a great way to push your legs and your lungs!

4. Add some cross training like spinning, mountain biking, hiking, or some cardio based fitness classes.

5. Introduce weight training, especially on those legs and core workout. Strong abs, glutes, hamstrings, and quads are the key to speed and increasing distance!

6. Rest! It is important to include a rest day or 2! You won't lose any speed or distance...you may actually improve! Over training can lead to injuries as well as burning out!

7. Get out there and have some fun! Challenge yourself, compete with yourself, sign up for some races, and enjoy every mile!

When to stop counting

To count or not to count? That is the question...well, in the high carb community it is! What are we counting? Calories, and hopefully lots of them! Here's a little background on this. The high carb community consists of many, many fruit bats, but some are more influential than others! Some claim counting calories to make sure you eat enough is extremely important and the key to long term success. Others say to just trust your body and eat until you are full. So what is the best? Should you count or not? Here's a little background on both sides.

High carbers, mainly Raw Till 4 followers, love to smash in the calories, while allowing their bodies to heal and their metabolism to reboot! New comers are often coming from a past of major damage, like eating disorders and obesity, most also come from a sedentary lifestyle. The guidelines are very strict and promise amazing results...eventually. It is not a program which promises quick results. Some gain weight in the first year or two, before beginning to lose. The calorie suggestion is 2000+ for women and 2500+ for men. Sounds like a lot if you are coming from a 1200 calorie starvation diet! But, in all honesty not only is it easy to do, but you all feel really good! No more light headedness, no more cravings, no more need for caffiene, and so much energy! The down side for many...and the reason why many women quit, is the initial weight gain. Going from a past of dieting and calorie restricting to a lifestyle of abundance can lead to weight gain. The body for the first time is being fueled with the proper amount of food. It will store a bit before it begins to shed! From what I have experienced is a bit of weight gain, especially after giving up caffiene, but it eventually came off. Others struggle with this. It truly leads them to question the lifestyle and look for quick fixes, like caffiene, protein shakes, pre and post workout drinks, and eating much less. When they see the weight begins to come off, they swear that Raw Till 4 does not work and some begin to sell all sorts of gimmics to 'help' you shed those pesky pounds and listen to your body.

These former Raw Till 4 followers, end up leaving the movement. They are so happy with their quick weight loss from cutting the calories, supplementing, and drinking caffiene, they have actually
convinced themselves that this is 'listening to your body' or 'intuitive eating'. Since when does your body tell you it needs caffiene? Or a pre workout? That's the thing, your body does not tell you much, you are programmed by your past bad habits, and unfortuantely until you can heal your body and reprogram it, it will continue to lead you down a path of self sabotage!

So, let's get back to the original question. When should you count and when should you stop? When you begin this lifestyle, you need to count calories. You MUST!!! This is extremely important in the beginning especially since 99% of us are coming from a calorie restrictive diet. It has been ingrained in our heads, a programmed behavior! So, trusting yourself to eat enough can be difficult, and most just cannot rely on their body & mind to make the correct decision. The goal is to split up the daily calorie suggestion into 3 meals and 2 snacks. The reason for counting is strictly to prevent UNDER eating, which later leads to binge eating and massive cravings. High carb low fat vegan foods are very low in calories, eating more than ever can be difficult. It takes practice and patience. Learning how to divide up the calories through out the day can help lead you to great success.

My recommendation for clients is to count until your appetite regulates and you have stimulated it enough to actually eat 2000+ calories a day. This can takes months or even years. What I find is those who stop counting too early, begin their bad habits all over again. Behaviors like skipping breakfast for coffee, eating only when starving instead of fueling consistantly to avoid hunger spikes, and craving junk food! Working with a health coach to get to a comfortable eating schedule is very helpful. It may sound crazy, I often hear people say...'animals don't have health coaches or eating schedules, they just listen to their bodies' well, animals also have something called instinct and they trust it. Us humans have lost touch of our instinctual eating habits. We have been poisoned for 1000s of years with meat, dairy, and procesesed junk food. We cannot count on our bodies to eat intuitively. We must LEARN first what that is and how to do it properly. This means how much to eat as well. Unfortuanelty when weight loss is the motivator, majority of people will under eat, because it is a learned behavior.

What do I do when I start to gain weight? This is the hardest part of the lifestyle. I recommend you keep counting and eating enough calories. Begin to exercise regularly, and don't stress over the number. Look for other signs of healing. Are you feeling energized? Does your skin glow? Are you eating in abundance? Are you no longer starving yourself? These are all positive results, weight loss is not the only result you should be focused on! One recommendation I give my clients is just a simple change of foods, for example, changing from bananas to potatoes or rice. Eating less fruit more starches, and adding in more greens, and vise versa. The goal is to stay in the proper calorie count and stay high carb low fat, but there are ways to adjust the food to help promote weight loss. This would be something I work one on one with my clients! It can truly make a huge difference!

Can I stop counting eventually? YES! You will eventually know how much food equals a certain amount of calories! You will be able to recognize what full feels like and how to fuel through out the day to avoid getting too hungry. The goal is to consistantly fuel and feel energized all day. Lack of
calories will drain you quickly! Here are some tips for success:

-food journal and record how your energy was for that day. Record your activity as well. This will help you determine if you need to increase calories on fitness days.
-don't be affraid to mix things up! Try a fully raw day, a raw till 4 day, and a starch solution day. All these lifestyles are high carb low fat vegan and will help keep meals exciting!
-avoid drinking caffiene, as it is an appetite suppressant and will prevent you from reaching your caloric goal for the day.
-don't eat until you get sick! Some people come to this lifestyle and think they must down a 10 banana smoothie in one shot, which leaves them feeling sick and bloated. Be smart with your calories. Split them up, so maybe a 500 cal smoothie, and a 500 cal snack a bit later will help you consume enough food without getting sick.
-use Cronometer to help you keep track of your macronutrients, you want to stay in the 80/10/10 ratio.
-enjoy food!!! For the first time in your adult life you are eating in abundance! No longer panicking about having an extra potato or another plate of pasta! Remember, as long as the food is high carb, low fat vegan, you can eat it!!

Making Fitness Work For You

We all know getting fit and staying fit should be our goal. Unfortunately for many, just getting started on a fitness schedule is a scary thought. With numerous options, and sometimes too many opinions, fitness has become more of a trend and less of a lifestyle. Classes all over the world offer everything from Zumba, Body Pump, Bootcamp, Crossfit, to Pole Fitness! Even indoor surfing is a thing...and let's not forget the ever popular Spinning! Where does one begin? Do you get right on the pole or do you do a WOD? I know...what???? Lol!

Let's get to the basics and find a fitness program that is simple and effective for you!  First and foremost, know your limits, get a health evaluation, and remember to have fun! It is not about the hottest trends, or what everyone else is doing. It is about what is going to keep you fit for life!

I often like to ask a simple question, what do you enjoy doing? This one question can get you started on the right track to staying fit long term! The reason so many people fail at fitness is because they are jumping head first into a fitness trend, not ever thinking about what may be fun for some, may be torture for others! How do you know what you like? Here's a easy way to find out using some simple questions:
-do you enjoy being in a group atmosphere or prefer to sweat alone?
-are you one to hit the dance floor and love loud music?
-do you use a road bike?
-when you think of running, do you get excited?
-do you enjoy being outdoors and in the woods?
-does building muscle make you cringe or does it excite you?
-do you prefer working out at home or at a gym?

Once you have answered these questions, it will give you a basic idea of workouts you could try! For
example; if the thought of running or biking makes you cringe, and you hate the idea of dancing, I
would rule out Zumba, Pole Fitness, running and spinning, instead start with a basic strength training
class like Body Pump, Bootcamp, or CrossFit. Personal training may also be a perfect fit for you! One on one training is one of the most efficient ways to get fit. The trainer is only focused on you and your goals, you are the priority! This makes it a very effective way to get in shape! If running outdoors sounds amazing and you love the idea of music and dancing, try Belly Dancing, Zumba, running, Spinning, Hooping, or  a cardio based fitness class!

What if classes don't sound appealing to you? Look to Nature first!! Great ways to get fit outside is by taking advantage of your local rental companies! Almost everywhere, you can now rent SUP Boards, skis, Kayaks, and bikes! You don't need to invest in expensive equipment right away. I love to hike, it is free, it is always an adventure and works your body without you even realizing it. It gives you the opportunity to bring you dogs, and just enjoy the amazing surroundings...and let's not forget the breath taking views at the summit! If you prefer the comfort of your living room, check out YouTube for some killer FREE workouts like Body Rock TV. You can also purchase DVDs like
P90X or download Kayla Itsines BBG workout.

Now that you have narrowed it down to what YOU enjoy, make a schedule you feel comfortable sticking to. For example, many do a Monday, Wednesday, Friday fitness schedule and plan to commit to those days and it just becomes habit! It is so much easier to plan ahead and know what days are your training days, this helps you avoid last minute struggles to find a class or plan a workout!

Alright! You have found workouts you think you'll enjoy, and you are on a set schedule! Now all you have to do is START! Remember, it is normal to feel exhausted or overwhelmed at first, this does not mean it is time to quit or give up! It means you are doing exactly the right thing, pushing your body a little more than it is comfortable with. If you are taking classes, I highly recommend talking to the instructor and getting right up front in class. You want to be able to see exactly what the instructor is
doing and be able to signal her if you are struggling.

Don't forget to check out your local running groups, Meetups, races, or discounted classes at community centers! I recently joined a few groups on Meetup to help me find others who enjoy hiking and running, I also joined a local running group so I can stay up to date on all the local running events! Use these resources to help keep you motivated and surround yourself with a fit community!!

Fitness doesn't have to be complicated, a simple trail run or a 30 minutes body weight workout is all you need. But if you prefer to get into a class, there are so many available! Remember, fitness isn't about hopping on to the next trend, it is about finding what works for you! If you love hiking, do that, if you love running, do that! Don't get caught up in what every one else is doing, because when you are doing what YOU love and what works for YOU, you will be successful!

High carb living! Never diet again!

I call it the high life! Truly the most amazing lifestyle on the planet...and for the planet, hehe! High carbers would all agree there is no diet that compares, better energy, greater focus, clear headedness, slim, lean, and full of life!

What is high carb living? It is a vegan lifestyle consisting of high carb, healthy whole foods like fruit, veggies, and starches, with the avoidence of meat, dairy, and high fat foods like oil. What makes this lifestyle so appealing to many is the ability to eat as many calories as you wish, and most high carb coaches encourage you to eat MORE than ever! Why high calories? The body runs on fuel, without it, it does not function properly. It will begin to crave junk food, the body will feel tired and run down, coffee/caffiene cravings begin, you will start gaining weight, your metabolism will suffer and so will your mental state! Eating enough calories is extremely important. For most starting out on this lifestyle, learning to eat is the real challenge! Most come from a calorie restricting diet and a fear of weight gain, and understanding not to fear carbs and calories is not always so easy.

Life on high calories and carbs is...how can I explain it...AMAZING! Really, though some think giving up meat, dairy and high fat foods may be difficult, it seriously isn't when you replace it with foods your body LOVES! Foods like rice, pasta, whole grains, fruit, soups, stews, cereal, oatmeal veggie pizza, veggie rolls, taco, burritos, I could go on and on...two words: BANANA ICECREAM!! Need I say more!?!?! I mean really, you can wake up and start your day with sweet and delicious banana icecream, or nicecream as we like to call it.

What are the benefits? Like I mentioned above, there are many perks of this lifestyle. The results are not a quick fix, I won't promise you will lose 30 pounds in 30 days...what I will promise you is results LONG TERM, which is what you should be looking for! Weight loss is the ultimate result, you will lose weight, some lose faster than others, but it will come off. You may also enjoy these other benefits:

-clear skin
-better energy
-improved digestion
-clear, bright eyes
-no more head fog
-improved fitness
-no junk food cravings
-better sleep
-improved overall health: lower cholesterol, prevent or reverse type 2 diabetes, prevent or reverse heart disease, prevent certain cancers
-improve the health of the PLANET
-prevent the slaughter and mistreatment of millions of animals

What does a day of a high carber look like?
Wake up feeling great! No need for coffee, we reach for our favorite fruits or lowfat cooked carbs...pancakes anyone?
If you don't exercise right now, that quickly changes, due to the natural high carbohydrates provide! Most of us will go walking, running, hiking, hit the gym, or just get out and play.
Snacks are always a must! Grab those blueberries, grapes, whole grain cereals, or make some potato crisps, and enjoy! No one should ever go hungry!!
Lunches and dinners are always the best! Huge salads full of your favorite veggies, roasted potatoes, corn on the cob, rice and beans, burritos, tacos...are you drooling yet? How about some cauliflower buffalo wings? There are so many options, but I find that you will have a handful of favorites and stick to those. This lifestyle has a magic way of cleaning up your taste buds. All of a sudden foods that you once though were bland, taste amazing!

Dessert? The strange thing is, you will no longer desire sweets after dinner! Once you are 'carbed up' and properly fueled with the right amount of calories, you will no longer desire sweets after dinner! Just like that!

So why are you still sitting there?? Get in your kitchen, rid your cabinets and fridge of toxic foods like meats, dairy, eggs, and junk, and start your new life! You won't regret it!

Listening to your body? How this has failed you!

Ever heard of a 'health guru' tell you to just listen to your body? That your body knows what to eat, how much to sleep, how much to workout? Have you ever paid for this service and wonder did I just really pay for this? haha! I'm sure we've all been there or heard this awful advice! I call it awful because it is the best way to keep clients returning! In most cases 'listening to your body' has led you down a path of self destruction and diet roller coasters! Your 'body' has truly let you down, yet here you are, being told by 'professionals' you should trust your body!

Why doesn't this method work? Because we have been programmed to eat certain foods, to believe that cravings for certain foods are real, and our hunger drive has been poisoned by chemically treated food-stuff. We have dieted, over and under trained, drastically cut calories, we have eaten animal products, and stuffed our faces with desserts. When you have caused this type of damage, the body is no longer functioning properly, and can no longer be trusted!

I'm not saying that you can't heal your body and mind, and someday be able to rely on your body again, but until then, you need actual guidance and a plan! The human body requires consistent fuel and consistent movement! Once you have cleaned up your bad behavior, you will be able to trust your body again, but until then you need a plan! It has to be strict, clear, and precise! You cannot succeed on any lifestyle without 'rules', you need to fix years, if not decades of destructive behavior! If you follow someone on social media and they claim they lost weight by listening to their body, well, look into it deeper. You will find they have gone from one diet to another, gained and lost weight, removed caffeine then added it back in, and ultimately cut down their calories! Nothing about that is consistent or healthy!

How do you pick a lifestyle you can trust? So many people get caught up on before and after pictures! They believe that if she can lose 40lbs in 6 months, she must know what she is doing! Right? Often this is the worst path to follow! I say this because many have lost weight quickly, using numerous methods to get there, most rely heavily on coffee, juice cleanses, and calorie restricting and call it 'listening to your body'! These methods lead to a lifetime of roller coaster dieting! Most will continue down this path, losing and gaining weight over and over again!

Instead, look for those who have maintained a healthy weight for years, sticking to an easy to follow diet, high calorie, and have a daily fitness routine! Fitness is such an important factor, you can't just diet, daily movement is really the key to log term health! So when someone is just dieting to lose weight...then it is a fad not a lifestyle and we want to avoid fads! Movement helps the body heal. It revs up your engine after years of being sedentary! It will help boost your metabolism, improve digestive health, reduce stress, and build muscle!

How long will it take before you can trust your body again? I say years, but it will vary for all of us! We all have done different amounts damage; drugs, diets, excessive exercise, no exercise, tons of caffeine, over eating and starvation! Working with a lifestyle Coach who can keep you on track is really important! They will help you stay focused and motivated! Though weight loss is most people's goal, it may take a few added pounds to heal the body. At that point you may want to quit and go back to calorie restricting and your bad habits, but what you should do is contact your lifestyle coach! There are ways to help tweak a high calorie diet as well as a fitness routine to continue down the right path without doing any harm! But the worst thing you can do is CUT CALORIES and begin excessive training again!

The best part of this journey is you will get to a point where your body will run like a well oiled machine! You will start to notice the changes, and maybe for the first time in your life actually feel amazing! When your body is healed, the unwanted weight will come off naturally! You will begin to crave movement daily, your taste for clean food will develop, and you will finally be able to trust your appetite! Life is just better when you find peace with your body! Until then, get real coaching, and don't let your body fool you into a lifetime of self destruction! For Naturally Vegan Guidelines, click HERE!

Let's get fit! What you need and what you don't!

Spring is in the air and beach weather is getting closer! Though you may not have enough time to lose all the unwanted winter weight, you have plenty of time to start a fitness routine and begin transforming your body! The biggest differene between those who lose some weight from diet, and those who do it with added exercise is the way the body looks and feels. It is skinny fat vs. lean and fit! So under the layer of fat we have beautiful muscles that when trained properly, shine through, creating a strong and tight body! When we lose weight without exercise, those muscles remain soft and leave you looking flabby and weak!

Fitness is extremely important and should be used daily as a part of your regular routine. It doesn't require hours of your time, an expensive gym membership, or any fancy equipment! You don't need ANY special protein powders or supplements, trust me you will see results without them! So what DO you need? Let's get started!!!

A great pair of sneakers! Now these do not have to be expensive, they don't have to be the newest hottest sneaker, they just need to fit properly and have the support you need. Best thing to do is research online, then head to a sneaker shop, ask to be fitted properly and to be shown sneakers for cross training! Sneakers can range from $40 to $150, spend what you feel comfortable spending! Remember, you will be wearing them daily during your training, so choose wisely! 

A few pieces of exercise equipment will make fitness at home so much easier! This is what I recommend:

-set of weights (8-10lbs)

-yoga mat

-stability ball

That's all! You can even find most of these at yard sales, Craig's list or just by asking friends and family for workout items they don't use anymore! You would be surprised how many people own equipment they never use and want to get rid of! If you want it new, go to Walmart or TJ Maxx and you will find the best prices! You DO NOT need expensive machines, fancy treadmills, or an entire bench/weight set!  

Training at home is really simple! Even with the bare minimum you can get a fantastic workout! All you need is a plan! But where do you get one? YouTube is a fantastic resource! There are thousands  of channels dedicated to FREE fitness! Pinterest also offers thousands of workout routines fully explained! So get on line, start pinning new workouts, bookmark your favorite Youtubers and you have started your new workout library! 

What about a preworkout and post workout powder? Protein shake? No no and no! Do 't get sucked in to spending your hard earned money on anything except a healthy diet! Food is your fuel, you need to learn to eat clean and manage your diet long term! Head to the grocery store, fill your cart with fresh fruit, veggies, beans, rice, potaoes, oats, and start cooking! Everything our bodies need to build muscle and get lean is provided in our food! Everything else is a waste of money! 

As far as cardio goes, though you don't need to buy any equipment right away, I highly recommend an indoor bike trainer! If you own a road bike, a indoor training stand is all you need, if you don't, then a basic stationary bike would be great!! The reason why I don't recommend a treadmill is because majority of people starting out in fitness do not run and the extra weight on the body can feel very painful when running! A bike offers you a great cardio workout without the strain on your joints. It is easier and most people enjoy bike riding! But if it is not in your budgets, no big deal! Start walking! Get outside and walk 30 minutes daily! Find areas with hills, go hiking, find some trails, and just start moving! 

Why Salad Is Keeping You FAT

Salad, the ultimate diet food! The first sign someone is on a diet is their salad for lunch, definitely a healthier swap from the usual fast food or pizza, but is it going to help? Though the answer should be an obvious YES, it is a bit more complicated than that.

Salad is a beautiful thing, one of my favorites actually! The delicious blend of vegetables, fruit, seeds, nuts, dressing, and herbs can make salad the perfect choice for a healthy meal. I know, you're thinking 'so what's the problem here?' There are two major problems that arise from salad being a 'diet fail'.

The first major problem is turning this amazing powerhouse meal into a high fat and high calorie disaster! In order for a salad to be healthy and assist in weight loss, it needs to be loaded with veggies and the fat content needs to be LOW! The entire point of salad is to fill up on high fiber, high water content foods, but the average person goes out to lunch and comes back with this:

http://www.1familymeal.com/chicken-cobb-salad-with-buttermilk-chive-dressing/

 

 

This salad is loaded with pretty much every thing that makes salad UNHEALTHY! It contains numerous high fat foods, high cholesterol, loaded with oil and sodium and really, there are barely any veggies! Though the blog does not give calorie and fat content, I imagine this is easily over 1000 cals with majority of those calories coming from FAT! This is a very high fat food which will leave you sluggish all day and craving SUGAR or coffee to stay awake! Hold up, since when do I care about calories??? When they come from fat, that is when you need to be concerned! Remember, all you need is about 10% of your calories to come from fat! This type of 'meal' is not only a weight loss disaster, but it is also loaded with animal products which I would never recommend, let's leave our friends off the menu! I see this type of salad being eaten often by women who are fooled by the diet industry claiming a 'salad' is always a healthy choice! This is not any healthier than a Big Mac!
Let's create a healthy cobb salad with lots of goodies that will keep you feeling alive and energized all day:
Your base needs to be a blend of greens, any kind you like! Toppings should include a lovely row of chick peas, sliced cherry tomatoes, chopped celery, red onion, steamed baby potatoes (cooled), steamed corn (cooled), chopped mushrooms, and a row of peas! To dress it up, grab a whole lemon, juice it over the salad, sprinkle with your favorite herbs like dill and season to taste with pepper and garlic powder! Not only have you eliminated ALL animal products, but you have also cut out unnecessary saturated fat, sodium, and cholesterol! You now can eat as much as you want and not worry about your waistline!

The other problem that arises with salad is NOT ENOUGH CALORIES! Say what????? It sounds confusing, but please just keep reading! As I mentioned above, the only time calories become a problem is when they come from fat, or sometimes protein. The key to eating a healthy meal, is sticking to the 80/10/10 macro-nutrient ratio, 80% carbs, 10% fat and 10% protein! This allows you to eat a substantial about of calories without additional weight gain or sugar cravings!
This is a typical salad people order at restaurants or fast food joints. Nothing appetizing here!!

Not only only is this salad BORING but it will leave you STARVING and looking for junk food all day long! There is not enough food to keep a grown adult fueled for even an hour, lol! Your salad should be loaded with plant food and enough calories to keep you energized all day long! When I see people eat this as their meal, I know they will be hungry immediately after and ultimately turn to high fat snack foods like cookies, chips, etc. Most will end up dousing this teeny tiny salad with a high fat dressing trying desperately to make it appetizing! This problem is easily fixed by making salad at home and bringing it with you to work! This allows you to make it big enough and full of the proper plant foods to get enough calories without the added fat and sodium! You really cannot find a salad at a restaurant that is big enough to fill you up, but also NOT loaded with fattening foods like eggs, chicken, oil and cream dressings. Below are examples of my salad creations that are made to be MEALS in a bowl!

Salad can be a healthy option for any meal as long as it is made with HEALTH in mind! Low calorie salads will leave you starving all day without enough fuel to keep your brain fuctiioning, and high fat salads will leave you sluggish, bloated, and craving sugar! Neither option is going to be a success, both will contribute to weigh gain! Here is how you can build a perfect salad to keep you feeling ALIVE and healthy all day long and on track with your weight loss goals!

Struggles on Raw or Raw till 4

Some love it, some hate it, and some...well they are still torn. Fully raw and Raw till 4 are both excellent lifestyle choices, both are loaded with whole foods, nutrient packed meals, and the promise of optimal health! Yet both come with struggles for many people. Let's take a look at some common struggles:

1. Weight gain!!!! Ahhhh, the dreaded weight gain! This is more common on raw till 4 as the program does have calorie recommendations. Many people join this lifestyle because they have dieted on and off for their entire adult lives, some are even underweight when they begin. Why do you gain weight? Many factors come into play:
-you are eating a proper amout of calories consistently for the first time in a very long time! It does take time for the body to adjust and not feel the need to hold on to fat incase of another bout with calorie deprivation!
-you finally quit caffiene! Caffiene, alcohol, and drug use is not allowed on either raw till 4 or most fully raw (80/10/10) lifestyles. This means you will experience some weight gain as caffeine speeds up your metabolism, and now your body must learn to function properly without it!
-you may be over eating? Even though raw food is super healthy and nutritious, you will NOT GET FAT, but you may put on a few pounds...and to some that makes them uncomfortable. Get an app like Chronometer and track your food, this way you are aware of how much you are really eating! If you are not active, 3000 cals is too much! If you are not active at all, please start! It will not only help with weight loss, but it is excellent for your health!
-you are still eating too many nuts! A high fruit diet must be low in fat to be successful! The most common mistake I see made by those new to the lifestyle is the over indulgence in nuts! It is very easy to over eat on nuts and seeds, they are little and crunchy and taste delicious...but they are high in fat!

2. Hair loss! A very scary problem and it happens often when making huge changes in your diet! I   experienced hair loss when I quit caffeine! Within a month after I quit, I began losing massive amounts of hair, I was very nervous and wasn't 100% sure what was happening. After doing some research on detox, caffeine, and proper nutrition, I learnt that detox for some is hair loss, it is very common! So if you are experiencing hair loss on a raw diet, or raw till 4, don't quit just yet! Chances are you are in need of some additional nutritious to get you through the detox, a simple addition like Chlorella or Spirulina can make all the difference! Both are a vitamin powerhouse which can help provide some much needed support as your body deals with massive changes. Make sure the fruit you are eating is ripe, high quality, and organic (when ever possible). Also a simple addition of extra veggies and greens will also help!

3. Bloating! Ugh, it is awful, we all hate it! For some bloating can be severe! Many experience painful bloating, evening appearing pregnant! It is so uncomfortable! You may be bloating because:
-you are not eating ripe fruit! This is probably the most common error! So many times I hear people say they prefer to eat their bananas a little green! Noooooooo! That is a disaster for your digestion! If  you don't like a banana when it is ripe, then guess what? You don't like bananas, so don't eat them! Find a different fruit that you enjoy at it's peak ripeness!
-eating too fast! Most of us came to this lifestyle from a standard diet where food is pretty much inhaled, lol! Fruits and veggies are high fiber and need to be broken down in the mouth! Chewing your food properly will make a huge difference! Digestion begins in the mouth, so take your time, chew, chew, chew!
-drinking smoothies, and drinking them quickly! I love smoothies, but some times after I drink too quickly I do get bloated! Imagine eating 8 to 10 bananas in just a few minutes!!!! That would be difficult! That's a lot for the body to handle! So if you are a smoothie fan, drink slowly, enjoy small sips!

Those are the top three struggles on the raw/raw till 4 lifestyle! If you are experiencing other issues please share your journey! You may not be the only one! Overall these two lifestyles can be extremely rewarding and health promoting. These struggles are not an end all, most can be fixed with some minor adjustments. But if you continue to experience long term health issues, please consult  with a natural health practitioner!

My Vegan Story

If you would have asked me 3 years ago about veganism, I would have told you it was something hippies did, lol. I honestly had no idea what being vegan was all about. I was familiar with vegetarianism, and although I never was a fan of meat, and was super picky with which meat I ate, I never thought about NOT eating any animal products completely.
My journey began with a desire to become healthier. I was introduced to a book which changed my life completely! Not only did it change the way I looked at health and fitness, but it also opened by eyes to the world of veganism. That book was The 80/10/10, not really a 'vegan' book per say, but a plant based book which mentions veganism.  That was enough to spark my interest and put me on a whole new path! I instantly began to research the word 'vegan'. What I discovered is, there is so much more to veganism than just diet. It is a beautiful compassionate world and I wanted to know everything about it.
Months into my new lifestyle, I watched Earthlings, which was one of the hardest things I've ever done, I cried through the entire film. Then I continued educating myself with other documenteries like Blackfish, Specie-ism, and Forks Over Knives. I read The China Study, Whole, The Starch Solution,  and I watched Gary Yourofsky's epic speach on YouTube as well as lots of undercover videos of factory farming. I also attended my first Vegetarian Food Festival and met Gene Baur from Farm Sanctuary! Let's just say, diet is just a teeny tiny part of this life. Once your are educated, you cannot go back. Once you see the devestation, you cannot unsee.
Veganism has not only educated me and opened my eyes to the crazy amounts of misinformation I have been fed all my life, it also made my life so much more meaningful. Each day I feel so amazing, head is clear, full of energy, my conscience clear, and my heart full of compassion. I not only decided to take a certification in plant based nutrition, I also began blogging about vegan food and all the wonderful aspects of being a health fit compassionate vegan! I am loving this incredible vegan life, and each day I feel so lucky to have been handed that book! Though, this is my vegan story, it is also the story of how we became a vegan family, mother, father,and son!  That is the biggest blessing of all!

Vegan on a budget

'Isn't so expensive to eat that way?' It is a question us vegans are far too familiar with...right after 'where do you get your protein?' I believe that majority of plant based foods are actually cheaper than meat and dairy! But, any diet can be expensive, you could be a meat eater who wants steak every night, or wants to eat out at a 5 star restuarant nightly. Same thing goes with a vegan diet. There are numerous ways to go about it, but here are my tips for saving money, while staying healthy, on a vegan diet. Here are my top ways to save, shop, and thrive on a vegan diet!

1. Check your weekly flyers for sales, make a list, and then stock up! My favorite foods to stock up on are rice, pasta, tomatoe sauce, and beans. If you see your grocery store is having a major sale on dry beans, snatch them up! They will last forever in your pantry, and always good to have on hand! Comparing prices between a few local shops can be a huge saver! Sticking to your list will also make shopping easier, less complicated, and will keep you from straying to the snack isle!

2. Buy frozen fruit and veggies! I love to have a fridge full of frozen broccoli, it is my go to veggie. I love it with almost every dinner! Not only are frozen veggies cheaper than their fresh counter parts, but they are almost always on sale somewhere! Stock up! Frozen fruits and veggies are a great way to enjoy out of season foods without over spending. Fresh blueberries are almost impossible to find in the dead of winter...but you can enjoy frozen blueberries in your smoothie for about $2.50 a bag!

3. Buy seasonal fruits and veggies! I know it is nice to have an occasional exotic fruit or watermelon in the winter, but those will cost you! Stick to seasonal fruit which is usually plentiful and less expensive. During the peak of mango season I was able to find the for 69 cents each, and watermelon during the summer can run as low as $3.99 per melon!! There are also staple fruits you can buy year round at a great price like bananas, dates, and pineapple!

4. Cook!! That is the biggest money saver, and the easiest way to stay healthy! Eating out, for the
most part, is more expensive, loaded with added salt and lots of fat. Cooking allows you to use fresh ingredients, control what you are adding, and you can make enough to freeze! Sadly cooking seems
to have become a lost art, more and more families are eating on the go, frequenting fast food joints, and spending too much cash! Some of my favorite budget friendly meals are bean chili, veggie soup, and  rice and broccoli!

5. Keep it simple! Your meals do not need to be fancy or complicated! Vegan dishes are tasty even when they only include a few ingredients! You don't need a big center piece, something like steamed potaoes with tomato sauce and a salad makes a delicious meal! Not only are there fewer ingredients (which saves you lots of money) but it makes cooking quick and easy! Who wants to follow long complicated recipes? Not me!

6. Always make enough to have left overs! This will make lunch time the next day a breeze, or even save it for another dinner! Ordering lunch out at work can cost more than $10.00 a day, that is crazy!
Left overs can be really help you stay on budget!

Here is a list of vegan foods and their prices!! You will be shocked how inexpensive it is!

Organic rice $4.99 per 2lb bag

Organic dried beans $2.00 per 16 oz bag

Organic whole wheat pasta $1.50 per 12 oz box

Vegan stuffing $2.29 pet 10oz bag

Fat free vegan baked beans $2.50 per 28oz can

Frozen broccoli florets  $2.50 per 2 lb bag

Organic pasta sauce $2.50 per 24 oz jar

Organic potatoes $4.99 for 3lb bag,  $2.99 for non organic

Corn pasta $1.50 per 12 oz bag

Mushrooms $2.89 per 8 oz container

Organic tofu $2.50 per 14oz container

Lettuce $2 or less a bunch/head

Almond milk $2.50 per half gallon

Organic oat cereal $3.99 per box

Oatmeal $2.00 per box

Watermelon in season $3.99 per large melon

Pomegranate in season 2/$5

Grapes $2.99 per lb

Cucumbers $0.79 each

Frozen veggies, corn, peas, etc $1.89 per large bag

Canned tomatoes $1.29 per can, organic $2.50 per can

Organic oat nut bread $3.99 per loaf, none organic bread $2.50 per loaf

So, as you can see these are extremely affordable foods, these aren't even sale prices, just the average prices I pay at the store. Not only are these foods cheap, but they can make large healthy meals for the entire family! Don't get me wrong, there are some amazing vegan snacks and goodies that can break the bank, but those are special treats, not daily meals. Basic vegan foods are totally affordable! It is a family friendly and budget friendly lifestyle everyone can follow!

Starch Solution Review

If you are a fan of Dr. McDougall, then you probably have heard of or read The Starch Solution. I am a huge fan of Dr. McDougall and for the past few years have followed him closely. I love the work he does, he plays a huge roll in the plant based movement, especially the low fat vegan lifestyle. After hearing so many incredible reviews and testimonies from his recent book and diet plan, The Starch Solution, I decided to give it a try!

If you aren't familiar with The Starch Solution, it is a low fat vegan diet based around starches. It allows you to eat the foods you love like pasta, rice, potatoes, pancakes, and all the other yummy carbs...even bread and LOSE WEIGHT! Foods that are off the menu are meat, dairy, eggs, butter, and oils, which for me was easy since those are already off my menu! My biggest concern was the 3-5 servings of fruit allowed, coming from a high raw lifestyle, fruit is huge part of my life! I love the taste of fruit, I eat it in abundance, I absofruitly love it! But...

Fruit stayed on my menu. I continued to eat fruit for breakfast as well as for snacks. My typical day looked something like this:
Breakfast- fruit meal or banana smoothies
Lunch- rice, potatoes, or pasta with fresh or steamed veggies
Snack- fruit, usually grapes or pomegranate
Dinner- salad, rice, potaotes, pasta, and veggies

Pros: This program is super easy to follow. All the foods recommended are highly accessible to everyone. No need to purchase any superfoods or supplements, which is always a plus! The book offers a 7 day program to help you get started as well as a fairly large recipe guide for breakfast, lunch, and dinner. The recipes are all very simple, no hard to find ingredients, and all budget friendly.
This is also something the entire family can follow. All the meals are kid friendly which as a mom that is important! Foods like mash potatoes with gravy, pasta with marinara sauce, oatmeal, veggie pizza are all favorites in my home already! I was really impressed with how tasty the recipes were. I already cook oilfree so that was not a difficult adjustment for us, but the book gives simple instructions for cooking without oil, and keeping the food delicious! Trust me, no flavor is lost!

Did I already mention budget friendly? Yes, but let's talk about how inexpensive this lifestyle is! Potatoes and rice are some of the cheapest foods on the planet! They are available in every grocery store as well. The program does not require you to purchase a high price blender, juicer, or dehydrator. All you need is what you already have in a standard kitchen.

It is also very easy for busy families! Breakfast foods like oatmeal are great for kids trying to run out the door for school, even toast with a simple tofu scramble takes no time to make, or just pop some waffles into the toaster!  Lunch for me was dinner leftovers, quick to pack up and take with me to work. I made dinner nightly with leftovers in mind so everything was made to feed 5 instead of 3, that way my husband and I always had leftovers for lunch. None if the recipes were complicated or very time consuming, so if you are not great in the kitchen or just don't have time, this is perfect for you!
Did I lose weight? Gain weight? Stay the same? I actually lost 3lbs, (7lbs actually, weighed myself the day after I wrote this, which was a week and a half since the 3lb loss) though I was not looking to lose weight it was a pleasant surprise.If you are concerned with weight gain on this high carb program, please don't be, it will not happen!!
Cons: None! I really think this program would work well for everyone! Not only is it great for weightloss, but also great for those already at an ideal weight. The Starch Solution is a whole food diet which means you will be eating healthfully and really what are the cons of that? Lol!

Things I've Learned...

Since going high raw vegan, I have learned some very interesting (and funny) things about my fellow humans. When I began my journey, I had joined groups, followed pages, and read many blogs looking for support. What I found was somewhat hilarious, and a bit sad at the same time! So here are some of my favorites!!!

People love to hear good news about their bad habits! You know what I mean, like the article that comes out stating wine is great for your health....yay, ladies drink up! Lol! Seriously. If you do enough research you could probably find the health benefits of heroin. Understanding the difference between health food and food which may be harmful to your health BUT contains antioxidants is very different! Yes antioxidants are good for you, but try to get them from whole food sources...not alcohol!

I learned the word VEGAN is highly misused and misrepresented! Becoming a vegan is a huge but beautiful commitment...not a diet. It is a lifestyle you work on daily. You have to spend time educating yourself about animal rights, the environment, as well as food production. Many who say they are vegan, well, they are just on a plant based (sometimes) diet, lol. Sometimes they eat dairy, sometimes they eat meat, and they almost always eat honey...and they shop for leather shoes without hesitation! I highly urge anyone who is looking to change their life for the better to look into veganism as a lifestyle. The impact you make on your health, mental and physical, the planet, and the animals is incredible! It is a feel good lifestyle.

Nutritionist are everywhere...especially the moment they discover you are vegan! 'I read somewhere, something, about how vegans need B12 supplements or they will die'....really, do you know what B12 is? 'Yeah, it's like a supplement, right?' Not even kidding! I have these type of conversations on a regular basis! Things like 'raw food is so bad for you, you should really eat more cooked food'!!!     Right, because nature got it wrong and McDonald's got it right! Yikes, I highly recommend everyone
do some research on a plant based diet as well as Natural Hygiene, not only will it help you with your own health, but you will better understand nutrition! And when I say do some reading, I don't mean reading articles sponsored by the dairy association, I mean, read some books by those living and thriving on this lifestyle. See where the author is NOW, are they healthy, fit, active? Or are they overweight, sick, and sedentary? A great example is the author and 'founder' of The Paleo Diet, he is now overweight...from taking his own bad advice!

When I began eating large fruit meals, I began getting some strange looks and of course many worried about my health, lol! What I find so hilarious about this, is if I was eating cookies, drinking numerous cups of coffee, and having protein shakes for lunch, no one would bat an eye!!! But a meal consisting for fresh raw fruit sends people into a panic, lol! Boy do we live in a strange world! Maybe all the processed food has made us crazy.

People want to lose weight more than anything. They are willing to count very single piece of food they eat, just so they don't go over their calorie allowance for the day. The thought of removing unhealthy food, so they can not only feel better, but also be able to eat MORE of the good stuff seems crazy to them. Why not focus on health? Eat food that nourishes you, gives you energy, and heals you
from the inside out! Not only is eating for your health a wonderful abundant lifestyle, but it also rids you of junk food cravings! It may not be a quick fix, you may not lose weight immediately, but your health WILL improve, your energy will improve, and your LIFE will improve!

The biggest thing I have learned is that people use and abuse food on a daily basis and will defend it to the bitter end. No matter how poor their health is, not even a cancer diagnosis will change their ways.  The most heartbreaking part of this journey is watching others slowly poison themselves with food. Why change your diet if you can just take a pill to cover up the symptoms of poor health, right?  Food can be just as dangerous if not more dangerous than any drug on the market. It can be abused daily without anyone ever questioning it. It is the saddest part of my journey. Watching others destroy their health on a daily basis.

Life After Coffee

Last February I made a huge decision to finally give up coffee and all caffeine. Many questioned my sanity...why on earth was I torturing myself like this? Lol. Was I trying to become a purist? What's next, wheat grass shots? It was hard to explain to most people, as their morning (and sometimes all day) routine is accompanied by a cup of joe. To some the side effects seem to be minor compared to the incredible jolt of energy, but these really are something to consider. Here is how coffee/caffeine negatively effects you:

- coffee can cause rapid and irregular heartbeats

- causes sleep disturbances and an inability to fall asleep

- can elevate blood pressure

- increases risk of osteoporosis

- caffeine is a drug which leads to dependency and withdrawal symptoms can be harsh

- appetite suppressant, creating poor eating habits and a compromised metabolism

- increases anxiety

- caffeine is a psychoactive drug which acts on the central nervous system resulting in mood and behavioral changes

- can cause IBS as well as heartburn, poor digestion and gut health

- dehydration

- adrenal fatigue

- acid forming

Those were some of the concerns I had and really wanted to have a clean and naturally energized body. I felt like I fueling my body with the best food, yet slipping it a drug every morning to get started. So I finally quit! I am 7 months clean and I must say it feels great! Some of the changes that I have noticed have been interesting for sure, lol!

Let's start with my appetite. For the first 5 months I felt an insane hunger that wouldn't go away! Like I had been starved for years. So I ate, and ate, and ate. As you can imagine, over eating, even on a clean diet, will lead to a few unwanted pounds...in my case 6-8lbs! I knew this would happen. Many compare it to quitting smoking, weight gain is just part of the deal. The good thing is that my metabolism now is learning to work without a stimulant, instead of a jolt of caffeine first thing in the morning, I now enjoy a large jar of water! Wakes me right up naturally. My appetite is finally beginning to calm down and I am no longer eating like an animal, lol!

I no longer have that 3pm crash! There were days when I could barely get home without making a pit stop at Starbucks just to keep me awake while I drove. I feel properly fueled by fruit, all day, without any ups and downs! I can honestly tell you I can feel my food fueling my body where before I was completely unaware of it.

My concentration has improved as well as my mood. I have the ability to focus and have the energy to stay on task naturally. I feel consistently happy and just great. My workouts are better than ever, great energy all day long. Many athletes highly depend on caffeine to get them through workouts or races, I just fuel up with fruit and go! Since quitting coffee I have had some of my best runs, hikes, and spin classes!

My anxiety has improved. I have had anxiety issues on and off since 2001. I refused medication and have managed it on my own. Coffee definitely made it worse, so removing it has really relaxed me. My stress level in general has decreased. Even in some of the most high stress situations I am as calm as a cucumber. I feel like I can handle situations without my blood pressure flying through the roof!

So far so good. I am thrilled with my decision and now wish I would have quit sooner. Unfortunately like all drugs, it is not easy to admit there is more harm than good. Even as I decreased from 3 cups to one cup, I was still consuming it, and wouldn't experience optimal health until I quit 100%! Now I am excited to see how a year or even years without caffeine will feel!!