For today dinner I decided to make the collard greens I bought last week.
Chopped the greens, sauted them in a little coconut oil and garlic cloves.
Add half steamed sweet potato cubed, a splash of Bragg Liquid aminos, balsamic vinegar and little water.
Let them steamed covered on a medium heat for 10 minutes or so.
I don't eat dark leafy greens often enough, except for spinach, which I eat twice a day. I really like the taste and texture of this dish and I will definitely add more dark leafy greens in my diet from now on.
Happy week
Monday, June 20, 2011
Sunday, June 19, 2011
Chili con Tempeh
Tampeh is one of my favorite source of protein. At first I simply cut it into strips and cook it with Bragg liquid aminos and balsamic vinegar, I love it, simple and full of flavor, but lately I have been trying to find new ways to prepare it.
So this is my chili con Tempeh.
I rarely mesure anything when I cook, so feel free to substitute ingredients etc.
In a pan I heat 1/2 tsp of coconut oil, add 1/2 onion finely chopped, 1 or 2 cloves of garlic minced and half orange sweet pepper cut into small cubes. Let sautee' on a medium/low heat for few minutes. Add a package of Tempeh 8oz (I use WetSoy organic) crumbled, mix it with the onion etc. let cook for few minutes then add chili spices (chili powder, cumin) I used Simply organic vegetarian chili, add one can of three beens organic, undrained, mix well and let cook on a low heat for aboult 10 minutes, you can add hot water as needed if too dry.
Serve on a huge plate of crispy lettuce and sprinkle with some shredded vegan cheese if you like (little bit goes a long way), I use little bit of flaxseed oil on the lettuce to boost my omega 3 intake.
Buon Appetito :-)
So this is my chili con Tempeh.
I rarely mesure anything when I cook, so feel free to substitute ingredients etc.
In a pan I heat 1/2 tsp of coconut oil, add 1/2 onion finely chopped, 1 or 2 cloves of garlic minced and half orange sweet pepper cut into small cubes. Let sautee' on a medium/low heat for few minutes. Add a package of Tempeh 8oz (I use WetSoy organic) crumbled, mix it with the onion etc. let cook for few minutes then add chili spices (chili powder, cumin) I used Simply organic vegetarian chili, add one can of three beens organic, undrained, mix well and let cook on a low heat for aboult 10 minutes, you can add hot water as needed if too dry.
Serve on a huge plate of crispy lettuce and sprinkle with some shredded vegan cheese if you like (little bit goes a long way), I use little bit of flaxseed oil on the lettuce to boost my omega 3 intake.
Buon Appetito :-)
Sunday
Finally Sunday (my Saturday :-)), made some wholesome pancakes for us, having a almond chai latte and catching up with things.
The workout is going good, I am able to lift heavier in just one week and that gives me hope.
I am trying to leave my pride out of the gym and instead work at my best. Of course things are not going to be the same they were 10 years ago or heck even 3 years ago. I am fighting a demon here and I am not really sure if it is psychological or actually a physical problem. My heart has been giving me hard time for almost a year now, I discovered that most of the symptoms were cause by a general anxiety, we are talking about around the clock heart palpitations! A nightmare. Then after extensive reading I came to the conclusion that all the symptoms and anxiety were cause by perimenopause, that at the contrary of what many people are led to belive, can plague a woman's life as early as 30, and last several years.
So I bought few books on the subject that deal with the situation with natural remedies. One mandatory fix that all the authors agree with, was diet and exercise, DUH! Rule number one is to avoid simple sugars and carbs like the plague, they stress your adrenal glands even more, then the use of different supplemnts and natural progesterone cream, if needed. It took me more or less 3 months taking the supplements like magnesium, calcium, B complex, an adrenal fatigue supplement (My adrenal were so burned out after a year of high stress due to the symptoms and heart overwork), multivitimin and a natural progesterone cream (not a under control and the dizziness gone for good. Also the anxiety level went down 100%. I did have few panic attack last year and once I realized what they were I manage to win over them, but after the supplements and cream I have not had another episode. I do feel anxious at time but I feel I can control that.
The only problem I am dealing with right now, is a nasty feeling of shortness of breath, more precisely I can't take a deep breath, it feels like my lungs can't fill up or empty out, this usually cause me a little bit of anxiety because it comes in waves and I start to feel winded after few attempts of deep breathing. Now of course I have not seen a doctor yet, once we don't have insurance, second I always feel silly if this end up to be an anxiety reletad problem. Anyway this happen also when I workout, so you can imagine how that feels when I am trying to pump the volume with weights or doing my cardio. I will eventually see a doctor and I am more incline to go see an holistic one, with a different approach, I think that suites me better.
Well I thought these imformation might be of use to other women that are experiencing weird and scary symptoms in their lives right now. This was. without a doubt the scariest, most confusing and debilitating experience I have ever had in my life, so I think I should share it.
Ok going back to the workout, diet and supplements. I have bought some vegan multivitamin, vegan CLA (helps metabolize fat more efficently) and vegan DHA, since vegan might be at risk of low levels. The diet is still the same, I have indulged in few piece of chocolate, my vegan one, since well after all I need to do a quality check right!? LOL
I am happy with the fact that my workouts seem to be easy to follow even though they are challenging, I like where I am going.
The workout is going good, I am able to lift heavier in just one week and that gives me hope.
I am trying to leave my pride out of the gym and instead work at my best. Of course things are not going to be the same they were 10 years ago or heck even 3 years ago. I am fighting a demon here and I am not really sure if it is psychological or actually a physical problem. My heart has been giving me hard time for almost a year now, I discovered that most of the symptoms were cause by a general anxiety, we are talking about around the clock heart palpitations! A nightmare. Then after extensive reading I came to the conclusion that all the symptoms and anxiety were cause by perimenopause, that at the contrary of what many people are led to belive, can plague a woman's life as early as 30, and last several years.
So I bought few books on the subject that deal with the situation with natural remedies. One mandatory fix that all the authors agree with, was diet and exercise, DUH! Rule number one is to avoid simple sugars and carbs like the plague, they stress your adrenal glands even more, then the use of different supplemnts and natural progesterone cream, if needed. It took me more or less 3 months taking the supplements like magnesium, calcium, B complex, an adrenal fatigue supplement (My adrenal were so burned out after a year of high stress due to the symptoms and heart overwork), multivitimin and a natural progesterone cream (not a under control and the dizziness gone for good. Also the anxiety level went down 100%. I did have few panic attack last year and once I realized what they were I manage to win over them, but after the supplements and cream I have not had another episode. I do feel anxious at time but I feel I can control that.
The only problem I am dealing with right now, is a nasty feeling of shortness of breath, more precisely I can't take a deep breath, it feels like my lungs can't fill up or empty out, this usually cause me a little bit of anxiety because it comes in waves and I start to feel winded after few attempts of deep breathing. Now of course I have not seen a doctor yet, once we don't have insurance, second I always feel silly if this end up to be an anxiety reletad problem. Anyway this happen also when I workout, so you can imagine how that feels when I am trying to pump the volume with weights or doing my cardio. I will eventually see a doctor and I am more incline to go see an holistic one, with a different approach, I think that suites me better.
Well I thought these imformation might be of use to other women that are experiencing weird and scary symptoms in their lives right now. This was. without a doubt the scariest, most confusing and debilitating experience I have ever had in my life, so I think I should share it.
Ok going back to the workout, diet and supplements. I have bought some vegan multivitamin, vegan CLA (helps metabolize fat more efficently) and vegan DHA, since vegan might be at risk of low levels. The diet is still the same, I have indulged in few piece of chocolate, my vegan one, since well after all I need to do a quality check right!? LOL
I am happy with the fact that my workouts seem to be easy to follow even though they are challenging, I like where I am going.
Wednesday, June 15, 2011
First week
Today is one week I started the program. No new progress after my initial loss of 3.5 lb and 7% of body fat which it is already pretty good anyway. I Usually don't drop pounds really fast, and in a way it bothers me but I know better.
The workouts got a lot better, after the first one, now I am able to lift heavier and complete the entire routin, so huge improvment since day one, where I couldn't finish the third round.
Food wise I am doing good. I have not had a piece of bread in more than a week and I feel great.
I still have hard time waking up earlier and I am hoping that in a couple of weeks that will change back, I used to be a morning person that woke up at 4 am to do my workout, go to the kitchen to do the chocolates (for who doesn't know me I own a small chocolate company, yeah I know) and then ready to start my day time job at 7. Now not so much. I still have to do all those things but not as quite as efficient as I once was.
For example yesterday, was a tiring day, I worked all weekend making chocolates for Father's day, stayed up late woke up early, finish up everything, went to work, finish some more chocolates in between, delivery all the chocolates to the stores, go home fit my workout before hubby and kidos came home, get in my meal and theres everyone at home now, gotta to clean up the kitchen, mopping and do laundry, fit my dinner (still too late) and have a few moment to relax before heading to bed , which was still too late! Well I am little bit tired today as well, but I am sure it would have been worse if I wasn't eating the proper food and working out.
Here are my thoughts for today. I have realized that my body is doing much better than in the past several months, not only because I am working out, but also because my protein intake is higher than has been in a while. Since I turned vegan I learn alot about food and how to prepare different type of plan base ingredients, I am thrilled about that, but my body does a lot better on a slightly higher protein, lower carbs diet, which sometimes vegan diets aren't. I know many vegan don't agree with a high protein diet and I understand, but my body needs this, everyone is different, never forget that, it is critical to find what works best for you.
Here is how I alternate my plan base proteins; sprouted tofu, tempeh (I go with the organic whenever possible), lentils, quinoa, chickpeas and beans in small amount. Also I try to keep my fruit intake to not more that 3 piece a day, usually in the morning with my protein shake, mid morning with my seeds and mid afternoon after workout, if it was up to me I would eat fruit all the time, but cannot forget that fruit has lot of sugar in it and it does make a difference when you are trying to drop body fat, remember too much sugar if not used turn into fat even fruit :-P.
The protein shakes also help a lot, for my morning and mid afternoon meal.
The one I use the most for now is made from peas, rice, cranberry and artichoke proteins, 25 gr of proteins per serving, interesting huh.
Today is my cardio, yesterday I lifted weights in a circuit and I pushed really hard so I am pretty sore :-)
I am looking forward to some rest later today, after my workout of course.
The workouts got a lot better, after the first one, now I am able to lift heavier and complete the entire routin, so huge improvment since day one, where I couldn't finish the third round.
Food wise I am doing good. I have not had a piece of bread in more than a week and I feel great.
I still have hard time waking up earlier and I am hoping that in a couple of weeks that will change back, I used to be a morning person that woke up at 4 am to do my workout, go to the kitchen to do the chocolates (for who doesn't know me I own a small chocolate company, yeah I know) and then ready to start my day time job at 7. Now not so much. I still have to do all those things but not as quite as efficient as I once was.
For example yesterday, was a tiring day, I worked all weekend making chocolates for Father's day, stayed up late woke up early, finish up everything, went to work, finish some more chocolates in between, delivery all the chocolates to the stores, go home fit my workout before hubby and kidos came home, get in my meal and theres everyone at home now, gotta to clean up the kitchen, mopping and do laundry, fit my dinner (still too late) and have a few moment to relax before heading to bed , which was still too late! Well I am little bit tired today as well, but I am sure it would have been worse if I wasn't eating the proper food and working out.
Here are my thoughts for today. I have realized that my body is doing much better than in the past several months, not only because I am working out, but also because my protein intake is higher than has been in a while. Since I turned vegan I learn alot about food and how to prepare different type of plan base ingredients, I am thrilled about that, but my body does a lot better on a slightly higher protein, lower carbs diet, which sometimes vegan diets aren't. I know many vegan don't agree with a high protein diet and I understand, but my body needs this, everyone is different, never forget that, it is critical to find what works best for you.
Here is how I alternate my plan base proteins; sprouted tofu, tempeh (I go with the organic whenever possible), lentils, quinoa, chickpeas and beans in small amount. Also I try to keep my fruit intake to not more that 3 piece a day, usually in the morning with my protein shake, mid morning with my seeds and mid afternoon after workout, if it was up to me I would eat fruit all the time, but cannot forget that fruit has lot of sugar in it and it does make a difference when you are trying to drop body fat, remember too much sugar if not used turn into fat even fruit :-P.
The protein shakes also help a lot, for my morning and mid afternoon meal.
The one I use the most for now is made from peas, rice, cranberry and artichoke proteins, 25 gr of proteins per serving, interesting huh.
Today is my cardio, yesterday I lifted weights in a circuit and I pushed really hard so I am pretty sore :-)
I am looking forward to some rest later today, after my workout of course.
Sunday, June 12, 2011
Starting All Over Again
It's been a year or so since my last entry. I have let myself go, not feeling well and having few issues didn't help. I managed to overcome few of them, still battling other. In general I have never felt the same as I was before, not sure what cause my physical decline but it is annoying and at time frightnening.
Just recently, Tueasday the 7th, I have gather my will power and decide to get back in shape, the idea of been just plain out of shape and giving up on myself, just can't be!
So I am going to write all my food and all my workouts here, on a daily basis if I can, to ensure I stick with my program and also and most important of all, that I actually remember what I did and if it works well, can repeat and or share with others.
So here it goes.
My Food
I do change here and there but mostly keep the same type of foods and combiantions.
Breakfast
Protein shake with one serving of either Naturade Soy free Veg Protein booster or NitroFusion Mutli source protein powder, frozen banana slices (I buy lots of bananas, we eat some fresh and the rest I cut into slices and freeze them on a cookie sheet, then put them in a ziplock bag), a TSBS of almond butter, stevia and 1 1/2 cups of unsweetned almond milk.
Mid Morning snack
30 gr of sunflower or pumpkin seeds, one container of organic rasperries (6 oz)
Lunch
3-4 oz of tempeh, cooked with spices (I use sloppy joe type or mexican etc.)
large salad with spinach, cucumbers, sweet peppers etc, lemon jucice and olive, flax or almond oil. steamed veggies.
Mid afternoon snack
Protein banana "ice cream" I put a cup of frozen banana slices in a food processor with one serving of my protein powder, also Hemp would e a great choice or a mix of them as hemp doesn't have as much protein amount as pea protein etc. almond butter, stevia and enough unsweetned almond milk to make a creamy soft ice cream. If this is my post workout meal I skip the fat and use mostly protein and carbs.
Dinner
One cup of Lentil stew (I cook the lentils in a little it of coconut oil, add enough water to cook, little bit like a risotto, add water as it evaporates, I also add some sun dried tomatoes or veggies etc. if you like)
Or 1/3 to 1/2 of sprouted tofu block (a 14oz one)pan fried in a non stick pan, with little it of coconut oil, garlic, cumin or garam masala spices, salt. A large salad, steamed veggies, 1/4 of a steamed sweet potato (medium size).
I don't eat the potato everyday, I usually do 3 days of very low starchy carbs, then on the 4th day I carb up, adding the sweet potato for lunch and dinner. I am not eating bread or oatmeal, only because I really don't digest them well, and when I am on a higher protein diet with lots of fiberous carbs, I do a lot better.
I haven't been very hungry in the morning, usually it happens at the beginning when my body has to adjust to the higher protein intake.
On Sunday I make pancakes for the boys and I have few. They are made with whole wheat flour, amaranth flour, almond flour, unsweetned almond milk, stevia, apple sauce, soy yogurt, flaxseed meal, cinnamon, vanilla, baking powder.
I served mine with a blueberry cinnamon compote and cut bananas, and an almond chai latte, Yumm!
So this is my food log, it has been working pretty good so I am not changing it for now, until I am where I want to e body fat wise.
Body Stats as for today (Start weight 159.5, start Body fat 27%)
Weight 156 lb
Body fat 20.2% after (less than 6 days on the plan)
For my workout routin I use a plan I took from bodybuilding.com
It is a circuit training alternating muscle groups, moderate cardio on alternate days and rest in between. I like it so far, I will following it for the 12 weeks then if my body fat and the overal feeling are were I wanted to be I will switch to the muscle building plan.
I like their plan because it allows me to train in a short amount of time, working all the muscles group quite well and with intense, lots of compound exercises so I love it.
I am fairly high motivated, I am trying to keep my eyes on the prize and enjoy the process too and also keeping it realistic without loafty goals.
So this is it for today, I am really looking forward to shed more BF and build some serious muscle. Maybe in a year I will be where I always wanted to be and never quite reach it :-)
I will measure my weight every Tuesday (I dont own a scale so I do my weight in at work :-))
Just recently, Tueasday the 7th, I have gather my will power and decide to get back in shape, the idea of been just plain out of shape and giving up on myself, just can't be!
So I am going to write all my food and all my workouts here, on a daily basis if I can, to ensure I stick with my program and also and most important of all, that I actually remember what I did and if it works well, can repeat and or share with others.
So here it goes.
My Food
I do change here and there but mostly keep the same type of foods and combiantions.
Breakfast
Protein shake with one serving of either Naturade Soy free Veg Protein booster or NitroFusion Mutli source protein powder, frozen banana slices (I buy lots of bananas, we eat some fresh and the rest I cut into slices and freeze them on a cookie sheet, then put them in a ziplock bag), a TSBS of almond butter, stevia and 1 1/2 cups of unsweetned almond milk.
Mid Morning snack
30 gr of sunflower or pumpkin seeds, one container of organic rasperries (6 oz)
Lunch
3-4 oz of tempeh, cooked with spices (I use sloppy joe type or mexican etc.)
large salad with spinach, cucumbers, sweet peppers etc, lemon jucice and olive, flax or almond oil. steamed veggies.
Mid afternoon snack
Protein banana "ice cream" I put a cup of frozen banana slices in a food processor with one serving of my protein powder, also Hemp would e a great choice or a mix of them as hemp doesn't have as much protein amount as pea protein etc. almond butter, stevia and enough unsweetned almond milk to make a creamy soft ice cream. If this is my post workout meal I skip the fat and use mostly protein and carbs.
Dinner
One cup of Lentil stew (I cook the lentils in a little it of coconut oil, add enough water to cook, little bit like a risotto, add water as it evaporates, I also add some sun dried tomatoes or veggies etc. if you like)
Or 1/3 to 1/2 of sprouted tofu block (a 14oz one)pan fried in a non stick pan, with little it of coconut oil, garlic, cumin or garam masala spices, salt. A large salad, steamed veggies, 1/4 of a steamed sweet potato (medium size).
I don't eat the potato everyday, I usually do 3 days of very low starchy carbs, then on the 4th day I carb up, adding the sweet potato for lunch and dinner. I am not eating bread or oatmeal, only because I really don't digest them well, and when I am on a higher protein diet with lots of fiberous carbs, I do a lot better.
I haven't been very hungry in the morning, usually it happens at the beginning when my body has to adjust to the higher protein intake.
On Sunday I make pancakes for the boys and I have few. They are made with whole wheat flour, amaranth flour, almond flour, unsweetned almond milk, stevia, apple sauce, soy yogurt, flaxseed meal, cinnamon, vanilla, baking powder.
I served mine with a blueberry cinnamon compote and cut bananas, and an almond chai latte, Yumm!
So this is my food log, it has been working pretty good so I am not changing it for now, until I am where I want to e body fat wise.
Body Stats as for today (Start weight 159.5, start Body fat 27%)
Weight 156 lb
Body fat 20.2% after (less than 6 days on the plan)
For my workout routin I use a plan I took from bodybuilding.com
It is a circuit training alternating muscle groups, moderate cardio on alternate days and rest in between. I like it so far, I will following it for the 12 weeks then if my body fat and the overal feeling are were I wanted to be I will switch to the muscle building plan.
I like their plan because it allows me to train in a short amount of time, working all the muscles group quite well and with intense, lots of compound exercises so I love it.
I am fairly high motivated, I am trying to keep my eyes on the prize and enjoy the process too and also keeping it realistic without loafty goals.
So this is it for today, I am really looking forward to shed more BF and build some serious muscle. Maybe in a year I will be where I always wanted to be and never quite reach it :-)
I will measure my weight every Tuesday (I dont own a scale so I do my weight in at work :-))
Tuesday, June 29, 2010
June 29th 2010
OK this weekend I did mostly cardio and some rear friendly exercises. I am sorry to say I am still plagued with a nasty cold.
My energies are very low and I have lots of muscles fatigue. I think I am going to see a naturopath, will set an appointment today.
I still have hard time with my appetite, I have to force food down sometimes, but I know I need it to healing my body and mind.
For lunch I am having a kamut salad, whole Kamut, colored bel peppers, green onions, dukes flakes, soaked almonds, hemp oil and just a hint of vegan mayonnaise. It is very good (I am sure would be much better if I could taste it 100%).
The weight went and keeps down, which in other times I would have loved, but right now I was hoping to build some serious muscles, must heal first, can't expect to build muscles, burn fat and fight whatever is tackling my body. Patience.
My energies are very low and I have lots of muscles fatigue. I think I am going to see a naturopath, will set an appointment today.
I still have hard time with my appetite, I have to force food down sometimes, but I know I need it to healing my body and mind.
For lunch I am having a kamut salad, whole Kamut, colored bel peppers, green onions, dukes flakes, soaked almonds, hemp oil and just a hint of vegan mayonnaise. It is very good (I am sure would be much better if I could taste it 100%).
The weight went and keeps down, which in other times I would have loved, but right now I was hoping to build some serious muscles, must heal first, can't expect to build muscles, burn fat and fight whatever is tackling my body. Patience.
Sunday, June 27, 2010
June 27th 2010
Sunday! It mean my first day off from work. I am still fighting the cold, the bronchitis is lingering but I think it might be towards the end of it.
I went for a jog-run this morning, it felt good, got some good coughs out of it. I need to do some vaporizations.
My food has been little bit off, since I haven't been hungry and I can't still taste food like it should, so no much enjoyment there, but I am going to plan a week worth of food so I am ready for when I get back to work.
I think I am going downstairs and do some rear focus exercises, before the little one wakes up <3<3.
Have a Happy Sunday.
I went for a jog-run this morning, it felt good, got some good coughs out of it. I need to do some vaporizations.
My food has been little bit off, since I haven't been hungry and I can't still taste food like it should, so no much enjoyment there, but I am going to plan a week worth of food so I am ready for when I get back to work.
I think I am going downstairs and do some rear focus exercises, before the little one wakes up <3<3.
Have a Happy Sunday.
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