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The health benefits of a plant-based diet are well documented, but whatever your dietary choices, we all need to make sure we have an adequate intake of essential nutrients. Wondering how tofu stands up in comparison to some of your other favorite foods when it comes to protein, calories, calcium, and more? Seven simple ways to increase your nutritional intake on your way to optimum health as a vegetarian! Wondering about the Engine 2 Diet popularized by the firefighters of station 2 in Austin, Texas?
Four simple ways to include more healthy leafy green vegetables into foods you're probably already eating. From the Vegetarian Resource Group comes this concise and informative overview of protein needs and sources in vegetarian and vegan diets, including a sample menu with grams of protein intake.
Developed by a registed dietician for, these six sample meal plans provide a nutritional breakdown as well as simple meal ideas for a vegan diet. Check out these high-protein vegetarian and vegan recipes to see just how easy it is to get plenty of protein - without meat. Informative vegetarian food pyramid providing a visual reference for healthy food choices on a vegetarian diet. There are MANY choices for your fitness program for the challenge, but I am going to highlight a few that I think you’ll be interested in!
If you are a #1, I’d like to introduce you to P90, a challenging workout that is NOT too extreme, and has modifiers for all fitness levels.
Complimentary personal and group coaching from me, as well as the opportunity to participate in fun mini challenges for prizes etc.
All programs, when ordered through me, come with several free gifts, and a bonus DVD so you can add in an extra workout for variety.
I would like to personally chat with you BEFORE you make your final decision, as not every program is right for every person. If we have already talked and you are ready to purchase, you can use the links below to order!
P90 is a brand new program, so here are some results from the test group (Jamie lost 81 pounds)!! The pics below show my 21 Day Fix results, after only 17 days – as I got a bad cold and could not do the last few days! These are my friend and teammate Mercedes’s results from COMBAT – she did amazing! When steering the body back to optimal health, there will be bumps in the road; including changes in energy levels, mental clarity, complexion, cravings for food, bowel movements, and even body temperature. Melt the 2 tsp in the microwave then mix with ShakeO and some water til its workable, then press into a brownie shape and cut in pieces..
Get an ultra lean and intensely defined physique without bulking up or straining your joints.
Chalene Johnson took the best Pilates and Yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. Several people have wondered how I do this program since I am a vegan, and I must say, it’s very easy! In order to make things even easier for you, I have made a quick reference list of most of the foods you can have on the 21 Day Fix if you are vegan or vegetarian.
If you are curious about whether you can be a vegan or vegetarian and still do the 21 Day Fix (a portion control and workout program by Team Beachbody) the answer is yes, and I’ll show you how! First, a brief description of what the 21 Day Fix is: This is a 21 day workout program that integrates color-coded portion containers in the meal plan. I have had many people ask me about this since I talked about going plant-based, so I wanted to share what I typically eat in a day. I drink at least 16 oz of water with lemon, sometimes with cinnamon added (I am not ready for cayenne yet) to aid my liver in detoxing.
Green smoothie – I do these a couple times a week but not every day because it can get pricey! If I am not feeling like cooking from a recipe or I don’t have everything I need for it, I will just come up with something on the fly.
Hopefully this helps you see what I eat in a day, and maybe prompt you to try a couple vegan days each week! I’ve decided to adopt a plant based lifestyle that will not only give me every bit of nutrition I need, but will also help me to enjoy food again! Well, as I said before above, I kept thinking of my time on the Reset, and how good I felt.

I’ve always been an all or nothing kind of gal, especially when it comes to my eating habits.
I understand it on an intellectual level, so what do I do when I decide I am going to get back on track? I realized I had a problem with this after a recent mini-binge that involved pizza and chocolate for approximately 3 full days. What really happens is that, willpower aside, you continue to slip up because food now has a hold on you. So once you are back on track, how do you make sure you don’t get caught in the downward spiral again? Trying to stick to rigid guidelines every single day with no leeway is a recipe for disaster for an all or nothing person. So you’ve worked out faithfully for weeks, counted calories but are making sure to eat enough healthy foods, and are getting lots of sleep.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be “in shock” again. If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight.
While there are a ton of BB creams on the market to choose from, not all of them are vegan and cruelty-free. If you’re looking to save a few bucks, you could always try making your own BB cream from scratch.
Longtime vegan, hardcore compassionate beauty junkie, serious cake aficionado, and lover of all things floofy and sparkly!
This section will help you ensure your diet is balanced and provides information about specific nutrients as well as special needs. Find out how much weight the average person can expect to lose when going vegetarian or vegan. The slow carb diet was created by Tim Ferriss and published in his book The Four Hour Body. Learn a few of the various ways you can use soft, also called silken tofu, in different meat-free and dairy-free dishes. Find out how much protein you really need and some easy ways to make sure your nutritional needs are met on a vegetarian diet. Get the straight nutritional facts and nutrient data about this healthy gluten-free and low-fat grain. Here's a few recipe ideas for incorporating more healthy raw and vegan superfoods into your diet on a daily basis. Learn how to get all the protein you need, even if you're allergic to vegetarian protein sources soy and wheat. Each one of these high-protein breakfast recipes has a complete nutritional breakdown so you'll know just how much protein you're getting in each serving.
Each of the high-protein vegetarian recipes listed has a complete nutritional breakdown so you can see just how much protein you're getting per serving. Try one of these vegetarian and vegan entrees, each of which has 13 grams and up to 35 grams of protein per serving. Each of these recipes includes a complete nutritional breakdown and at least 12 grams of super-healthy protein per serving.
Makes 4 pieces at 1 red and 2 tsp total, and you could easily split it into 2 servings because they are rich! PiYo packs it ALL into each workout so you can build lean muscle mass—as you’re burning crazy calories. You’ll use your body weight to perform a series of continuous targeted moves, to burn fat as you redefine every single muscle.
Based on the calculations in the guide you are given a certain number of each color for each day, and each color represents different foods.

Anyway, some of you know that I have been doing Paleo eating for a while now, and that one of the things I like about it is that it stresses whole foods, things found in nature, no processed crap, etc.
I thought back to a time when my husband and I were a little more fit and healthy, and there was no doubt. You step on the scale hoping for the ultimate validation – maybe a few pounds in exchange for your sweat and toil.
However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!
Don’t be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Quinoa is a great food not just for vegetarians and vegans, but for anyone looking to lower their cholesterol or add fiber to their diet. Find out the number of calories in avocados plus the entire nutritional information profile of avocados, including fat, calories and more in avocados.
You’ll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you’re at your best! For example, the yellow container is for carbs, red is for protein, green for veggies, etc. It was during and right after The Ultimate Reset, a program Beachbody has that cleanses toxins from your body, and has you adopt a vegan lifestyle during the 21 days, in order to put your body in a less acidic and inflamed state. Am I doing something wrong?” This is a common phenomenon with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale.
It’s helped me pinpoint my food sensitivities, which is primarily gluten, and that alone has changed my life and the way I eat.
I can honestly say I’ve never felt more alive, aware, and just HEALTHY than I did when we were eating this way. It’s especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton’s P90X.
I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program.
I’m happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss.
Sure, I know I will slip up, and I go have about 25 days worth of regular ShakeO to finish off, but then that order is getting switched to vegan.  Starting today, we are making the transition to plant-based food, and I couldn’t be happier about it! However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Why did I go back to my old lifestyle, a lifestyle that was not only hard for me to maintain, but also one that took a lot of enjoyment out of eating?
In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.

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