Blog : 7 Day Meal Plans

Pumpkin Pie Smoothie

Lindsay Nixon — Mon, 19 Nov 2012 08:36:50 -0500

Get the taste of pumpkin pie with this smoothie! (Plus my easy DIY pumpkin pie spice recipe!)

Ingredients: 1 frozen bananas ¼ cup canned pure pumpkin (NOT pumpkin pie filling) 1 tsp pumpkin pie spice ¼ cup unsweetened almond milk (plain or vanilla) a dash of ground ginger 1 tsp pure maple syrup

Instructions: Combine all ingredients in a blender and whiz until smooth, adding more almond milk as necessary to achieve the proper consistency. Add more pumpkin or spice to taste. Garnish with a dash of cinnamon and nutmeg.

DIY Pumpkin Pie Spice (yields 1 tsp) 1/2 tsp cinnamon 1/4 tsp cloves or allspice 1/8 tsp nutmeg

Want more pumpkin and "Thanksgiving" themed recipes? Get the current meal plan now.

What is a portion size? What is a serving size?

Lindsay Nixon — Fri, 16 Nov 2012 07:55:33 -0500

With the holidays and parties just around the corner, I've been getting several questions from our meal plan users about portion size and portion control -- what is a serving size? What is a portion size?

Prepackaged foods (those that come in a container or box) generally have a serving size listed along with nutritional information (and sometimes the serving size is surprisingly small!), but what about foods that don't come in packages? Foods from the produce stand or bulk bin?

One thing I love about eating a low fat, whole foods, plant-based diet is that I can generally eat as much as I want because healthy foods tend to fill me up before I can go overboard with calories (for more information, see our caloric density post).

Still, I think it's helpful to know what a portion is. Knowing portion sizes can help ensure that I'm being smart about my choices (I'm not deceived by their size) *and* that I'm getting enough vegetables, fruits, grains, etc. when I'm surveying a buffet at a party.

Here are some general "serving sizes" to keep in mind when building a plate of food. (We're using everyday household items like lightbulbs and pencils to help you identify a size).

1 serving = object's size

BASEBALL: 1 cup broccoli 1 cup baby carrots 1 cup frozen mixed vegetables 1 cup raw greens 1 apple 1 cup whole grain cereal 1 cup whole-wheat or GF pasta 1 cup popcorn 1/2 cup grapes 1 cup strawberries 1 cup pudding 1 cup soup or chili 1 cup fries 1 cup noodles/spaghetti 1 cup pasta dish

LIGHTBULB: 1/2 cup mashed potatoes 1/2 cup brown rice 1/2 cup whole-wheat couscous 1/2 cup blueberries 1/2 cup ice cream, sorbet, frozen yogurt

PENCIL (length)" 1 Corn 1 Banana

DENTAL FLOSS: 2x2" square brownie 1oz dark chocolate

HOCKEY PUCK: 1 biscuit 1 muffin 1 cinnamon bun 1 cookie

DECK OF CARDS: 1 slice cake 1 sandwich (i.e. boca burger) 1 all-veggie sandwich (2 decks)

POKER CHIP: 1 tbsp oil 1 tbsp full-fat dressing 1 tbsp margarine or butter 1 tbsp mayo 1 tbsp olives

OTHER ITEMS: 1 oz (or 1/4 cup) dried fruit = golf ball 1 sweet potato = computer mouse 1 bagel = can of tuna burrito or sub = checkbook slice pizza = 2 dollar bills 1 slice of bread = cassette tape peanut butter = pingpong ball pancake = CD

Try our family and individual meal plans -- all the work is done for you! Get meal plans now.

"Super Foods" - A Scam?

Lindsay Nixon — Mon, 12 Nov 2012 07:59:32 -0500

I get so many emails about "super foods" that I thought I'd explore the topic here on the blog. Before I say anything else, though, let me say that I think all plant foods are pretty super and that I should eat them, and eat them as much as I can!

Now, do I think some plant foods are healthier than others? I guess that would depend on the context. I don't know how I could say an apple was healthier than an orange, or that a cucumber is healthier to an eggplant. I suppose it would be possible if we were talking specifically about a certain nutrient (i.e. who has more folic acid?) but even then it get's complicated.

Still, you just can't escape all the "super foods" marketing and buzz -- it's everywhere.

The questions I receive generally go as follows: "I was wondering if you ever eat hemp hearts/chia seeds/monkey eye balls [insert latest superfood here]. I read how beneficial they were. Do you eat them? How can I include them in my diet?"

My response is always the same: I generally don't buy into any of the "super food" marketing. I'm not discounting the benefits of certain foods but I think all plant foods offer remarkable benefits and that's what we should focus on. We should focus on eating plant foods in general. It's not about one or two 'magical' plant foods. It's about eating a diet filled with plant foods because *they are all super foods.*

Recently I came across this post, and Dr. Roa offers a great insight about "super foods." He writes, "Pomegranate, blueberries, acai, noni, mangosteen- what other fruits have millions of marketing dollars behind them? The truth is that as soon as you put almost any colorful fruit or vegetable under the microscope there is a treasure trove of complex biochemistry and phytochemicals with innumerable health benefits. Researchers, after spending millions to research the humble pomegranate, realized that there is a huge consumer market and then create a product with the research to back it."

There is no secret to good health. We all know what is healthy in our hearts. No one has to convince you an apple is healthy and a nutritional superstar, do they? ;) You don't see expensive advertisements in magazines for peas, do you?

Dr. Rao then goes on, "My dear mother-in-law Hasmik just asked me about asparagus and cancer. The article she forwarded had tons of research and testimonials from people who ate 4 tablespoons of pureed asparagus a day which cured their cancer. Yes asparagus contains a very high amount of glutathione, one of the strongest antioxidants in the body. There are several vegetables like this which do contain specific phytochemicals which are useful for specific conditions (the Brassicaceae plant family and its cancer fighting isothiocyanates found in broccoli and cabbage)."

The takeaway is, yes asparagus is great, but so are broccoli and cabbage, they just didn't get the marketing.

So don't be fooled by the hype or marketing -- remember that advertisements and commercials are still ADVERTISEMENTS.

Keep in mind that ALL fruits and vegetables are good for you!

"We are surrounded by super-foods, we just don’t realize thats what they are called. Ice to Eskimos." - Dr. Rao

On the meal plans we keep it simple -- whole plant foods, varied and in abundance!

Lastly, back in July, GMP reposted Jeff Novick, MS RD's Top 10 "Superfoods" List. Here they are: fruits, vegetables, cruciferous vegetables, starchy vegetables/roots/tubers, intact whole grains, beans/peas/lentils, and nuts/seeds/avocado (in limited amounts). It really is that simple!

How Important is Breakfast?

Lindsay Nixon — Fri, 09 Nov 2012 07:44:48 -0500

Last week someone asked me how important is it to eat breakfast, pointing to a study that said those who ate breakfast weighed less and that eating breakfast within 30 minutes was critical for weight-loss.

Before I continue, let me preface that I do think it's important to eat, and eat well, which is why we lay out a breakfast, lunch and dinner schedule (plus snacks and desserts!) on the meal plans. Still, I'm not sure I buy into the notion that specific times are better (or worse) for everyone unanimously.

I've worked with enough clients over the years to have clear examples of people who eat after 7pm, or 9pm, or that skip breakfast, or lunch, etc. and yet they still lost weight or maintained a healthy weight.

For example, I had one client who, despite her best efforts, could not eat first thing in the morning without feeling queasy. We spent months trying different foods, at different times, but nothing worked. She couldn't do anything but sip tea for the first few hours she was up. Was her goal to lose weight hopeless? Absolutely not! She still lost 34lbs and she still doesn't eat breakfast. She has larger meals than most of us for lunch and dinner, but her total food for the day is comparable.

Here's the real problem with skipping meals (i.e. breakfast): Most people who skip a meal are so hungry by the time the next meal comes that they'll eat anything in sight, often picking the food that will come to them the quickest rather than picking whatever is healthiest. Skipping meals also makes it more likely that you will overeat. For example, every time I've missed a meal and found myself starving, I ordered way too much food, ate the food feverishly with abandon to quell the hunger pains, and then felt uncomfortably stuffed afterward. Happens every time.

It's not so much about the time, as the practice.

Same with midnight or late night snacking. It's usually not the time you're eating that's the problem -- it's what. Most people aren't getting up for celery sticks, they're getting up for cookies and ice cream. That's the problem, not the time of day.

Over the years I've found every body seems to have it's own food time preferences. For example, I can't eat first thing in the morning if I plan to exercise. I have to exercise on an empty stomach (or several hours after I've eaten) or I'll want to puke. My husband, meanwhile, has to eat as soon as he rolls out of bed, especially if he plans to exercise.

Remember, 98% of the time it's about the food you're choosing and whether you are setting yourself up for success or failure by skipping a meal or snacking.

Having a plan in place (and prepared healthy food) helps you make better choices and avoid these traps. Get started with the meal plans now.

How to "Eat Out" Healthfully

Lindsay Nixon — Mon, 05 Nov 2012 13:00:54 -0500

A user emailed, "What should I do when I am not able to eat off the meal plan such as going out to eat or on a vacation?

(This is a vegetable stir-fry I ordered "dry" at Denny's (yes! Denny's!) so it was oil-free and as heathy as a meal plan meal).

First, look at the menu for dishes that sound like they could be low fat (oil-free) and healthy, which means skipping past anything that's fried. I specifically look for things that can be steamed or are not cooked (i.e. fresh spring rolls in a Thai restaurant). I'll also inquire whether my meal can be made without oil. Most often it can, if not, I'll ask if there is another dish that could. If I end up with a salad (or that's just what I want) I skip the dressing, and ask for salsa (if they have it) or vinegar.

I'm also not embarrassed about getting creative with the menu -- blending items from different dishes to create my own dish. I did this once and the waitress and chef liked my "creation" so much that they decided to add it to the menu. I have also never encountered a waiter or waitress that wasn't happy to help. I think with so many dietary restrictions these days, it's not "weird" to inquire or ask for adaptions. Plus, as my husband says, we're paying to have our meal cooked to order. (Note: we always tip generously and leave positive reviews online when places accomodate us).

Next, I consider what meals might be the healthiest choice for me in the circumstances I'm in. This distinction is important. You have to consider your circumstances, not utopia.

For example, if I'm at home, and I'm making an Asian dish, I always use brown rice. However, if I'm at a restaurant, and only white rice is available, I'm not going to stress about it. I tell myself to do the best that I can. After all, white rice and steamed vegetables is still a whole lot better for me than deep fried spring rolls :)

In the end, we all have to find our own balance, but I try not to live to eat. I'd love to only eat in, but that's not realistic with my lifestyle and work (which requires constant travel) or social situations... so I shoot for 100% perfection and land somewhere closer to 85-90% and that's fine by me. I always eat vegan (plant-based) though - that's never an exception.

Use your intuition. You know what's healthy and what isn't. Make the healthiest choice possible and if you end up making a less-than-great-choice, don't beat yourself up. It happened the best you can do is step forward and make your next choice a great one!

Get the latest meal plan here.

Healthy Pumpkin Recipes for Halloween

Lindsay Nixon — Mon, 29 Oct 2012 07:59:24 -0400

Halloween isn't about candy or dressing up -- it's about pumpkin in our food, let's be honest about that ;)

Here are some of my favorite (healthy!) pumpkin recipes. Any are sure to please on Halloween!

1. Single-Serving Pumpkin Muffin (add chocolate chips!)

2. Pumpkin Pie Smoothie

3. Pumpkin Oatmeal Cookies!

Getting Fit & Weight-Loss Tips from a Vegan Body Builder (part 2)

Lindsay Nixon — Fri, 26 Oct 2012 07:19:15 -0400

Vegan model and fitness superstar Noel is back (read part 1 here) sharing his tips for losing weight (I bet you've never heard these ones before!), bulking up (this might surprise you!) and getting fit.

GMP: For a vegan hoping to lose weight, other than managing their diet with healthy, whole foods like we use on the meal plans, do you have any other tips or advice?

If someone who is vegan and is having trouble losing weight I recommend following intermittent fasting. Intermittent fasting its not a diet you just changing your eating time, and you also follow this everyday. For beginners you make your eating time from 12pm to 7pm. During 12pm and 7pm you eat your 3 or four meals. Then after 7pm you have nothing but water. You will start eating again the next day at 12pm. Before 12pm you just drink water. Intermittent fasting gives your body more time to burn fat. Combining plant-based nutrition and intermittent fasting and training hard will help you burn fat quickly. So cardio on empty stomach just water 4 or 5 times a week.

GMP: For a vegan hoping to bulk up or improve their muscular performance and physique, what advice do you have?

If you want to bulk up its simple just increase your calories.

GMP: So you don't take any special supplements like protein powder?

I don't take any post workout shakes or preworkout shakes or any kind of protein powders. I just eat healthy plant-based food.

GMP: Any other advice for someone looking to get more fit on a vegan diet?

My advice for anyone looking to get more fit is to watch less t.v. And throw away all the fitness magazines. Don't buy anymore. If you really want to get in shape take actions. Talk less and do more. If you go to a gym do the basic exercises: bench press, military press, squats. If you are like me and prefer using mainly your bodyweight do: pull ups, chin ups, push ups, knee raises, lunges, push ups. For cardio running up a hill, or walking in nature everyday. Also climbing up and down the stairs.

GMP: Finally, do you follow any special diet? My friend that's a trainer, for example, only eats carbs before a certain time of the day. Can you tell us about your daily diet?

I don't really follow a diet I just eat healthy plant-based food. I don't follow a schedule but if anyone is interested in what kind if meals I eat I post them on my blog or on my instagram @ VeganLight.

Thanks so much for interviewing Noel and keep rockin' those abs!

Getting Fit & Weight-Loss Tips from a Vegan Body Builder (part 1)

Lindsay Nixon — Mon, 22 Oct 2012 07:42:37 -0400

I'm very excited to introduce Noel - a vegan model and fitness guru! I met Noel on Facebook several months ago and was impressed by his fresh, whole foods perspective. While many body builders push supplements, Noel doesn't. He eat real food and gets real results!

GMP: So Noel, tell us: What made you adopt a plant-based (vegan) diet and how long have you been plant-based?

Noel: I was raised in a society where obesity keeps growing, diabetes keeps growing, and kids are being fed junk food from a young age. I went through that but I am happy and glad to have been awakened. Now my eyes are opened to see things clearly. Like a quote I once heard about the Standard American Diet (S.A.D.): "The one thing an animal diet does best. is kill people". I look at my family and see almost all are over weight or being affected by diseases. I tell myself this only proves to me that the vegan diet is the way we are designed to eat.

If meat is so healthy, why do they keep getting sick? Why do they workout and can't lose weight?

We must first take care of our body through the inside. We need to feed it the right way so it can perform the correct way. But then again the meat eaters say “We are all going to die anyway so might as well enjoy food.” They forget that before we die we suffer. We suffer either from cancer, obesity, cholesterol, diabetes. We don’t just die, NO WAY! There is a great deal of suffering on the way to dying. And that suffering is caused by the meat diet. We suffer and then we die. So I follow a vegan diet to perform at my highest level at all times. I want to be able to move, play sports, and take care of myself. I am a man on a mission. I show people that you can still build muscles on a vegan diet. You can still stay strong and you can become healthier. It is one thing looking good from the outside and being unhealthy on the inside. That doesn't work for me. I don't want that. I want to be both healthy on the inside and on the outside.

GMP: There are so many myths about protein. The most common question any vegan or vegetarian gets is "where do you get your protein?" but this must be especially true for a fitness star like you. What do you tell people?

Since I have so many fitness videos on my youtube page and mostly when people see me working out and see the strength I have, they know I am doing something right. So mainly people ask me for some great recipes for them to try and ask for my help. I have helped many people transition into a vegan diet and they all have achieved great results. It isn't about how much protein you take, it is about how much hard work you put into your workouts. So when they ask me that question i just share this quote with them:

"All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy." - Scott Alexander

GMP: As a fitness star and model, you have to keep your body in perfect shape. Do you find that's easier as a vegan? How has this diet helped you?

I find it easy to stay healthy and lean in a vegan diet. Fruits and veggies and daily exercising does your body good. When you stop eating all the other toxins that causes you to become fat and slow everything else falls into place so nicely.

GMP: Many of our meal plan users exercise before or after work, where a meal (i.e. lunch or dinner) is in the near future, but it's just far enough away they'd like a snack to hold them over. What are some of your favorite post-workout and energizing foods?

After my long workouts I eat anything since I train for a long period of time. But bananas are great for recovery and also two bananas provide you enough energy for a 90 min workout.

Check back on Friday for part 2 where Noel gives tips for losing weight (I bet you've never heard these ones before), bulking up (this might surprise you!) and getting fit.

25 Seemingly Healthy Foods that are Actually Unhealthy

Lindsay Nixon — Fri, 19 Oct 2012 12:04:38 -0400

If some company is telling me their product is healthy, I know it probably isn't.

We all know intuitively what a healthy food is. For example, no one has to take out an advertisement in a magazine to convince us to eat apples and that they are a healthy choice -- we already know that in our hearts. Similarly, we're not seeing commercials for cantaloupe or eggplant or bell peppers on primetime TV. No one is trying to convince us an eggplant is healthy and we should eat it...

Don't be fooled by clever marketing. So many foods touted as "healthy" aren't. Packaging, magazines, commercials -- they're all deceptive. It's an ADVERTISEMENT after all.

Snack foods seem to be the worst offenders -- so many snack foods get a gold star when they shouldn't. We offer a comprehensive list of 50-calorie and 100-calorie snacks on the meal plans, but you won't find brand names and packaged foods in a box. Rather you'll get simple, whole food suggestions like celery and hummus, apple slices and peanut butter, roasted chickpeas with spices, baby carrots and dip, sweet potatoes baked with cinnamon, whole-wheat bread with applesauce, and so on.

Do your snacks deserve a gold star? Find out! Shape magazine recently compiled a list of 50 Seemingly Healthy Foods that are Bad for You and here are the highlights (you might be surprised!):

25 Not-so-Healthy "health" foods:

1. Microwave Popcorn - high levels of sodium and the chemical diacetyl. Use our oil-free popcorn brown bag method instead.

2. Yogurt - we already know dairy is bad for the bod, but even non-dairy yogurts can be loaded with sugar. Buy plain, unsweetened varities whenever you can and add your own fresh fruit (i.e. blueberries) with a drizzle of maple, agave, or honey if desired.

3. Flavored Milks - soy milk, almond milk, etc. are so much better for us than dairy milk but some of the flavored varities (like the dark chocolate almond milk that's been all the rave lately) are like a candy bar in a glass. They're tasty, but they're also full of sugar, fat and calories and you can drink them down faster than you can eat a candy bar. These are fine for an occassional treat (think of it as a dessert), but when purchasing your non-dairy milk, opt for unsweetened and plain or vanilla if you can.

4. Dried Fruit - Dried fruits can be sneaky calorie bombs (you can eat 200 calories of raisins easily, but it's hard to swallow 200 calories worth of grapes that fast!) but they're also typically loaded with added sugar, oil and sulfur. If you must eat dried fruit, look for unsweetened and unsulfured varieties -- choosing fresh fruit instead whenever possible.

5. Trail Mix - nuts and dried fruit can be sneaky calorie bombs. You can easily gobble up a few hundred calories in the blink of an eye. Worse still, most trail mixes use nuts that have been salted and roasted and dried fruits that have added sugar and oil. All of that is unnecessary junk. If you must eat trail mix, elect for mixes using raw nuts and dried fruits with no additives and measure out a serving size.

6. Granola - Most granolas, even "low fat" granolas are loaded with fat (oil), sugar and calories. Toast oats and make your own granola.

7. Corn Chips - even "baked" corn chips are still high in fat and salt. Cut a corn tortilla into triangles using a pizza cutter or knife and bake your triangles for a few minutes at 350F until they're crispy. It's so easy!

8. "Gluten-Free" - "Gluten-free" is all the rage right now, but this term doesn't mean it's automatically healthy. After all, there are "gluten-free" potato chips, cookies, and candies. If it's packaged or processed -- gluten or no gluten -- it's not as healthy as a whole food like fresh vegetables, fruits, legumes or whole (naturally gluten-free) grains. If you need to follow a gluten-free diet due to allergies or sensitivities, by all means do it, but make sure you're gluten-free convenience foods are still healthy choices. A gluten-free cookie is still a cookie!

9. Frozen Dinners - even vegan/vegetarian frozen dinners leave much to be desired in the nutrition department. They're easy, but so is a bean burrito. Avoid preservatives and truckloads of sodium and try our meal plans. You can prepare all 3 meals for the day in as little as 15-20 minutes, or you cook all your meals once for the whole week in 2-3 hours and reheat all week long.

10. Vegetable Pizza - Going cheeseless is awesome, but make sure the vegetables haven't been soaked or sauteed in oil before they're loaded onto the crust. Keep an eye on vegan cheeses too. They're often loaded with fat (oil) and calories. If you must use faux cheese, try to stick to a bare sprinkling or use Happy Herbivore's Tofu Ricotta.

12. Canned Soups - even organic, vegan, "low sodium" canned soups can have upwards of 400mg of sodium per cup. Throw some vegetables in a pot with broth and let it simmer while you watch TV or fold laundry if you can. Then you have enough soup for several meals and without the sodium. Or try our 3-ingredient vegetable soup. It takes seconds!

13. Vegetable Pastas - vegetable-based pastas, like spinach pasta (which is green), look lovely but aren't much healthier than white pasta. The amount of spinach included in the pasta is so small it doesn't add up to much benefit. Stick to whole grain pastas (like 100% whole-wheat or brown rice pasta) and add some spinach to your dish instead.

14. Wheat Bread - make sure your "wheat" bread is 100% whole-wheat and not white bread with a tan. If it doesn't specifically say "100% whole-wheat" it's not whole wheat. Also check the ingredients and nutritional information. There should be at least 2g of fiber if it's whole wheat.

15. Reduced Fat Peanut Butter - Low fat peanut butters are rarely a nutritional bargain. The fat is processed out, but the calories remain the same because sugar and other fillers are added. Ick! Buy a natural peanut butter that is just peanuts (no oil and preferably no salt or sweetener added) and use it sparingly.

16. Fruit Cocktail - loaded with sugar and syrups -- eat fresh fruit instead.

17. Fruit Juice - Quoting Dr. Essy "It's like dumping the sugar bowl down your throat." Some juices are higher in calories than soda!

18. Pretzels - pretzels might be lower in fat than potato chips but they're nothing but white flour and salt - empty calories. Use crunchy vegetables like celery and carrots as a dipper or snack instead.

19. Kale Chips - most commercial kale chips are coated in nuts or seeds so it's like eating a little bit of kale with a big helping of nut butter. Kale is healthy, true, but don't drench it in fat with extra calories. Try Happy Herbivore's oil-free kale chips instead -- tasty, healthy, low cal and low fat!

20. "Raw" Foods - At the core raw foods are great -- whole fruits, whole vegetables, greens, but packaged "raw" products are often sneaky calorie bombs high in fat and calories. I recently picked up a "raw" cheesecake and it had over 1,000 calories - in a single slice! It may be raw, but I shouldn't eat a dessert that high in calories, period. Have raw banana ice cream instead.

21. Protein & Meal Bars - even vegan brands like Luna and Cliff have alarming lists of ingredients. They're easy, but so is a bean burrito, yet it's much healthier and satisfying. If you're super busy and pressed for time, consider using our meal plans. You can prepare a days worth of meals in 15-20 minutes, or do all your cooking for the entire week in 2-3 hours. If you must buy protein and meal replacement bars, make sure they're less than 200 calories and have no more than 8g of sugar.

22. Sushi - Have you ever eaten 3 rolls of sushi than wondered why you're starving an hour later? That's because sushi is typically made with white rice which is full of calories but provides little long-term satiety. Opt for brown rice sushi (filled with vegetables, not fish or avocado) for the healthiest option. Also be wary if some of the sauces (they contain mayo) and tempura - it's fried.

23. Veggie Burgers - Although a veggie burger is healthier than a meat patty, nothing beats homemade in terms of taste or nutrition. Try Happy Herbivore's 6-ingredient bean burgers. They only take 15 minutes!

24. Multi-Grain Chips - a step up from potato chips, but these snacks are still processed, not 100% whole-grain (meaning they contain processed white flours) and they're often high in salt and fat (oil). Try baking a whole-wheat pita or tortilla into chips (see #7 for directions) or choose cooked whole grains instead.

25. "Organic" - Just because it's "organic" doesn't mean it's automatically healthy. One trip to the health food store and you'll find "organic" chips, cookies, candies and other junk foods. Don't let buzz words fool you! A conventional apple is still a better choice than "organic" potato chips.

Need healthy snack and meal ideas? Try our meal plans. We include healthy snacks into the plan each day plus provide additional healthy snack ideas.

Does Calorie Restriction Really Work for Weight-Loss?

Lindsay Nixon — Fri, 19 Oct 2012 07:36:28 -0400

A few times a week I'll get a question about weight-loss and calorie restriction similar to this one:

Question: In the past I've had no success restricting my calories. I noticed your meal plans are calorie-based, how will I know they will work for me?

In my personal experience, that simple math formula, "calories in calories out," never worked in absolutes with my weight-loss. For example, when I was exercising vigorously, while also not going over my "calorie allowance" I couldn't seem to lose weight, or I lost very little, which as I later realized, was because my diet was crappy. Pizza, cupcakes, french fries, oil, coca cola, chips a hoy. It didn't matter that I limited myself calorie-wise, I didn't experience real results or the weight-loss I wanted (or the flat belly!) until I cleaned up my diet.

Once I cleaned up my diet, the weight finally started to melt away and rather easily. After a while I stopped having a calorie allowance and just let myself eat, as long as it was healthy, and whole foods (and plant-based/low fat). It seemed that as long as I ate right and I was good about exercising regularly, the weight kept coming off. Eventually I hit my weight-goal, and I recently blogged about how I maintained weight without exercising for two years.

While I think exercise is important for overall health and it makes weight-loss easier, I have found that diet was far more important for both health and my weight-loss (and later, weight maintenance).

Moral of the story: It's true you should be mindful of calories when you're trying to lose weight, but it also matters where those calories come from -- what are you eating? In my personal experience, you just can't compare a 1,600 calorie diet made from whole plant-foods, to a 1,600 calorie diet filled with junk food.

Try our meal plans now

Shopping for Clothes During Weight-Loss

Lindsay Nixon — Mon, 15 Oct 2012 07:42:35 -0400

Recently Carolyn posted the following question on Facebook: "For those of you who have lost a lot of weight...what are you doing about your wardrobe that will not break the bank? I know this is a terrible problem to have :)"

Indeed it is a good problem to have! WTG Carolyn!

When I was losing weight, I was still in school so money was impossibly tight. I tried not to buy new clothes until I reached my goal weight but I eventually got to a point where I had to buy some in-between sizes. Most of my old clothes were just too big and wearing them looked sloppy (not an impression I wanted to give to potential employers!) or they fell off.

My advice: While working towards your goal weight, try buying items that are very cheap or on sale (i.e. hit up stores like TJ Maxx, Target or Kohls, esp. if they are having a big holiday sale) and get acquainted with your local thrift store. (Some towns also have clothing swaps!). If possible, look for items that will work for your changing body, too. For example, when I was still losing I found a black skirt that was pretty stretchy, and it gave quite a bit, so I was able to wear it as my body went down 6 sizes. It wasn't until I was at my goal weight that it was too big to wear and by then I'd worn it to shreds. I also found a few dresses that were a little tight, but wearing them was still flattering, and they only looked better as I lost so I got great use out of them. Also, stick to basics -- black skirt, black pants, brown capris, a few basic tops that you can dress up with items you own (i.e. necklaces and scarves, or ties for men) so it looks like a new outfit.

I also recommend sticking to a color palate so you have many combinations and options. That "minimalist" approach to clothing is great when you're losing and even better for saving money on your wardrobe in general.

Dozens of comments from others also poured in-- here are some of the highlights:

"I like repurposing clothes. I made the cutest skirts out of old Tshirts. So comfy and forgiving with sizes since they are soft and stretchy."

"I'm relying on dresses and leggings. They're pretty forgiving and can usually fit one or two sizes either way."

"A friend lost a lot of weight in the last year so I asked if she had any old sizes lying around. She gifted me two garbage bags filled with her old clothes in my new size, and some smaller sizes. It never hurts to ask for what you want or need!"

"Host clothing swaps. I get a bunch of friends together for the evening, and everyone brings clothes they're done with, and leaves with new-to-them things. Anything left over gets donated."

"I find great bargains at "Ross, Dress for Less." They seem to be in most parts of the country now. And Tuesdays is "Senior Discount Day," 10% off for anyone 55+"

"Check out free cycle - look for a group in your area. You can post items you have to give away and post requesting items you are looking for. I've given and received so much through this site."

"I've lost 20lbs and I still have a LOT of pants that are pretty loose but I wear a belt!! Unless they look reaaaalllly bad or won't stay up at all..."

3-Ingredient Vegetable Soup (Soy-Free) (Gluten-Free)

Lindsay Nixon — Fri, 12 Oct 2012 10:08:53 -0400

This soup is faster than any fast food and as quick and easy as canned soup -- but so much healthier! It's a warm and comforting snack and a great start to any meal. Add a salad and some crackers and voila!

Vegetable Soup (serves 1) 1 cup low sodium vegetable broth, 1-2 tbsp tomato paste, 1 cup frozen mixed vegetables, hot sauce - optional

Whisk all ingredients together and heat until warm-- in microwave or on stove top (stove top works best). Season with salt and pepper if desired. For heat lovers, add hot sauce to taste or drizzle on top.

Per serving: 160 calories, 0.4g fat, 33.9g carbohydrates, 9.3g ﬁber, 10.6g sugars, 6.6g protein

How To Jazz Up Simple Meals

Lindsay Nixon — Mon, 08 Oct 2012 12:15:02 -0400

Recently a client wrote in saying while she loves simple foods, they get boring after a while. Eventually she starts losing her desire and resolve to eat clean and returns to junk foods.

My advice? Fall in love with condiments.

Happy Herbivore's 6-ingredient bean burger on a whole wheat bun is a healthy choice, but I admit a little boring on it's own.

Add a lettuce leaf or some baby spinach, a slice of tomato, Dijon mustard and voila! That plain ol' burger becomes magical and even more healthy. Or serve it burger-style with lettuce, tomato, red onion, pickles and condiments. These additions require very little extra effort but make such a difference in your eating experience!

One of my favorite snacks is a slice of whole wheat bread, toasted, slathered with a little bit of hummus, topped with a slice of tomato and a sprinkle of salt and pepper. It's so easy to make but tastes so good and feels so much fancier than just a tomato, or just a piece of toast or even a tomato sandwich. Sometimes I put the hummus and tomato on top of cucumber slices or I skip the tomato and add chopped green onion instead.

Maybe I'm a bit of a diva but I swear a plate of cucumber slices topped with hummus and onion is way more enjoyable (a more foodie-like experience) than dipping cucumber slices into a tub of hummus -- and I like that pre-spreading also forces good portion control too!

Next hummus, fat-free vegan mayo (or unsweetened vegan yogurt), Dijon mustard, hot sauce, salsa, yellow mustard -- these condiments can really spruce up any dish that feels a little too simple or a little too boring. Ketchup and BBQ sauce work too, but can sometimes be high in sugar or calories, so keep an eye out with those.

You can also add flavorful fruits like pineapple or mango (keep frozen chunks in your freezer for easy grabbing) to any dish for more color and flavor. (Remember, you eat with your eyes too! That's one of the reasons simple meals feel so boring!)

Finally, spices are a great way too. I was really into eating steamed sweet potatoes as a snack but as much as I love them, they started getting boring on me. That's when I started adding cinnamon or pumpkin pie spice to my sweet potatoes. I also like using garam masala.

Same thing happened with white potatoes, by the way. My resolve? I started putting salsa on top, or Cajun seasoning or balsamic vinegar. All these additions have negligible additional calories (if any at all) but they made the experience new and exciting. Similarly, I like to jazz up leftover brown rice by drizzling a little hot sauce and soy sauce on the rice then adding chopped green onion on top. It's so fast, so easy and way better than boring plain rice in a bowl!

Do you have any tips for jazzing up a dull recipe?

Does That Food Pass The 5-Finger Rule?

Lindsay Nixon — Fri, 05 Oct 2012 11:33:55 -0400

In a perfect world I would make everything from scratch -- my bread, my beans, my almond milk, etc. but I don't live in a perfect world. I'm not ashamed to admit I often rely on a few short-cuts like store-bought tortillas, wraps, breads, crackers and unsweetened almond milk to get by. I even buy canned beans from time to time and precooked grains (like brown rice) that takes a minute or two in the microwave.

I know it's not 'ideal,' but I'm all about progress, not perfection, and doing the best I can within my limits and circumstances.

Still, I want to make the best choice possible when it comes to purchasing these premade items which is where my finger rule comes from. If there's more ingredients than I have fingers, I probably shouldn't buy it.

Most of the items I buy that are commercially prepared (i.e. almond milk) easily meet this rule. If the item I'm considering has more than 5-ingredients, I ask myself how many ingredients I would need to make it from scratch at home. If the list on the store-bought product is substantially longer I look for another options.

For example, when I'm buying beans, the only ingredient should be beans (and water) because that's all I need to make beans at home. Similarly, when I'm buying bread, it should be flour, water, yeast, salt and perhaps a sweetener. If it has a list like this bread, something is very wrong!

Less is definitely more when it comes to store-bought foods!

From Atkins to Plants - A Family Story

Lindsay Nixon — Mon, 01 Oct 2012 10:57:00 -0400

Last week I received this incredible email from one of our meal plan users -- I just had to share it on the blog today:

My husband, who is quite overweight, has long believed that the only way he can lose weight was on the Atkins diet. But, even if I was willing to stock the freezer with the massive amounts of eggs and meat that he said he needed, he couldn't stick to the diet. Every few days he would eat something not on his diet, declare the day shot, and binge on carbs. It was frustrating and expensive.

In June, I saw Forks Over Knives. My mother had heart disease. My father has heart disease. My brother has already had his first heart attack. I decided that I would try to ease into a plant-strong diet, but allow myself to eat meat and dairy on weekends. To my surprise, when my two youngest daughters learned what I was doing, they wanted to as well. So, I started gathering recipes and cooking plant-strong. Over time, we reduced our meat and dairy consumption to maybe one or two meals a week.

Meanwhile my husband kept insisting that Atkins was the only way that he would lose weight and continued to cook separately for himself. But, when he tasted our plant-based food, he agreed that it was good. So, that was a start.

Two weeks ago, I was working from home. I asked my husband if he would mind if I put something on Netflix to listen to while I worked, and put on Forks Over Knives. I didn't say anything about the movie to him. I didn't ask him to change his diet. But, I could see that the movie was gradually gaining his interest. He started asking me questions. And, by the time the movie was over, he said he wanted to go plant-strong as well.

He's still had a bit of meat and cheese on the weekends, but nothing like before. And, when we went to the doctor last night, he learned that he had already lost 10 pounds, and his blood pressure was WAY down. He complained bitterly to me (with a huge smile on his face) that he really hated when I was right.

As for me, I've lost about 20 pounds since June. We aren't perfect vegans yet because I don't want the kids or hubby to feel they can't have something or that I'm depriving them. But, I've learned a lot of new recipes from the meal plans and I'm finding that the cravings for meat and dairy have gone way down. Thank you for helping to make the switch easier for us.

How To Get Excited About a Salad

Andrea Dermos — Fri, 28 Sep 2012 10:23:19 -0400

The other day I was out to lunch with a friend and she was enjoying her salad the way most people enjoy cake. She was smiling, closing her eyes, making various mmmm sounds. I've been there. I love a good salad but I didn't always.

I used to think salads were bird food or tasteless or they were finally tasty IF I soaked them in a dressing that was probably the calorie equivalent to ice cream (seriously, have you seen the fat and calories in some dressings?!)

Since I don't eat oil, dressing is off-limits for the most part and since I'm always trying to also be mindful of calories and caloric density, even fat-free dressings don't seem "worth it" to me. I think, why would I drizzle 100 calories of dressing (2 tbsp or so) when I can have 10 luscious tomatoes for the same amount of calories?!

And that, my friends, is secret for making a great salad. Put a lot of stuff in it.

The more color in your salad the more excited you'll be. If you're looking down at the rainbow, you're on the right track.

Greens -- lettuce or salad greens, green onions, green bell peppers, grapes, kiwi, lentils, olives, apples, avocado

Reds -- red bell pepper, tomatoes, apples, kidney beans, pears

Yellows -- yellow bell peppers, corn, starfruit, pineapple, chickpeas, baked tofu, pears

Purples -- raisins, red onion, grapes, purple potatoes, plums

Oranges -- carrots, bell peppers, citrus fruits, cantaloupe, mango, sweet potatoes, peaches

White -- quinoa (raw or cooked), brown rice and other grains, potatoes, navy beans, black-eyed peas, tofu

Black -- black beans, olives, lentils

Eat in color!

Different textures helps, too. I find the more variety the better and bonus: You get a lot of volume without a lot of calories.

How big? I use a large mixing bowl as my salad bowl. Rip always jokes you need a "shock and awe" salad -- that it has to be so big that people are shocked and awed that you're going to eat all of it.

Also rethink what a salad is. Salsa is delicious on a salad. So is hummus. and BBQ sauce. I love throwing a warm potato into my salad. Serving leftovers on my salad (last week I dumped chili on my salad).

When it comes to salad think MORE.

Not All Calories Are Created Equally

Andrea Dermos — Mon, 24 Sep 2012 09:34:15 -0400

Today's post is an answer to a question I get pretty regularly:

Q: In the past I've had no success restricting my calories. I noticed your meal plans are calorie-based, how will I know they will work for me?

In my experience, the simple math "calories in calories out" never worked in absolutes with my weight-loss. For example, when I was exercising vigorously, while also not going over my "calorie allowance" I couldn't seem to lose weight, or I lost very little, which as I later realized, was because my diet was crappy. Pizza, cupcakes, french fries, oil, coca cola, chips a hoy. It didn't matter that I limited myself calorie-wise, I didn't experience real results or the weight-loss I wanted (or the flat belly!) until I cleaned up my diet.

Low Cal Oatmeal Toppings

Andrea Dermos — Fri, 21 Sep 2012 10:57:32 -0400

With cold weather around the corner, more people are turning to a warm option for breakfast. Your oatmeal doesn't need to be full of brown sugar, syrup, or chocolate chips to taste good, not to mention, those add-ins can turn your breakfast into dessert!

Try these 100-calorie options for oatmeal toppings:

Blueberries 1/4 cup
Strawberries 1/4 cup sliced
Apple 2 tablespoons diced
Walnuts 1 tablespoon chopped
Almonds 1 tablespoon sliced
Cashews 1 tablespoon chopped
Cherries 1 tablespoon, dried
Apricots 1 tablespoon diced and dried
Figs 1 tablespoon diced and dried
Molasses 1 teaspoon
Maple syrup 2 teaspoons
Strawberry jam 1 tablespoon

Our meal plans often feature exciting new oatmeal recipes, if you need more ideas!

Caloric Density

Andrea Dermos — Wed, 12 Sep 2012 11:34:38 -0400

People often ask me if our 1200 calorie meal plans will be enough food for them. We get more emails about just how STUFFED everyone is from our big portions and plant-based meals than we do from people who are still hungry.

Natala from Engine 2 explains caloric density here, which also explains how our meal plans give you huge portions for less calories so you can still feel satisfied while losing weight. From Natala:

Remember caloric density when you are trying to lose weight.

Vegetables have 100 calories per pound, fruit 300 calories per pound, whole grains 500 calories per pound, beans 600 calories per pound, animal meat, 1000 calories per pound, refined carbs (white flour stuff) 1400 calories per pound, junk food, 2300 calories per pound, nuts/seeds, 2800 calories per pound, oil 4000 calories per pound.

Staying on the lower end of the caloric density scale is key to weight loss. Stick to vegetables/greens (half your plate) and then beans/grains/starches divided up in the rest of the portions

Sodium and Reading Labels

Andrea Dermos — Mon, 10 Sep 2012 08:54:55 -0400

Many of the meal plan recipes suggest using canned beans as a way to make cooking more convenient and quick. You shouldn't have to compromise your diet or goal of being plant-based because of time constraints- that's why we suggest cooking once a week on our plans! Beans are also a great source of plant-based protein and healthy fiber, so including them in your diet is a a great idea, but you should still be sure to read labels carefully.

The other day, my Dad sent me this email about chickpea brands and reading labels on canned beans:

"Most of the different kinds of beans we buy are made by Bush's. I find generally they are better tasting. However a few months back, because I go through many cans of chickpeas in a week, I tried a few other brands due to price. Many of them were softer chickpeas and I prefer them hard. I then tried Publix brand and I really liked them, plus they were about 18 cents cheaper. Yesterday I was just glancing at the nutritional values of a Publix and one by Bush's of the chickpeas. Was really surprised that the publix one had 280mg of sodium (12%) and the Bush's one had 470mg (20%) of sodium. And the Publix one isn't even listed as low sodium. Wow! What a difference. Just goes to show you that people with heart conditions need to scan labels of even the "good/healthy" foods. Love, Dad"

I suggest looking for 'no salt added' canned beans, and buy organic whenever possible. You should also be sure to rinse the beans off before using them in any recipe.

Calorie Restrictions

Andrea Dermos — Thu, 06 Sep 2012 21:51:20 -0400

This is a question that I get often from dieters:

Q: Without going into a dangerously low calorie range (like starvation mode range), do you think it's ok to be hitting below the suggested amount of calories you need sometimes?

You shouldn't go below your minimum estimated calorie needs without talking to your doctor.

Our meal plans start at 1,200 calories and comes with a list of snacks that allows you to add on based on your needs. I've gotten many emails from people saying they can't finish their meals, even at 1,200 calories, because they're so full! If you're having trouble finishing what your plan suggests you need eat - recalculate your needs using this calorie calculator.

When calculating your needs for the day, if you're finding it hard to hit the number of calories you are supposed to eat, think about the definition of activity when calculating your calorie goal. When I was a personal trainer, I saw my clients clicking "moderate" activity because they went to the gym 4x a week. But they walked on the treadmill, which is not nothing, but well below what the calculator considered moderate. Be as honest as possible.

Same for if you're hungry. Make sure you're getting enough calories.

Also, here is a good thread on "starvation mode" from Dr. McDougall.

A Reminder About the Scale

Andrea Dermos — Mon, 27 Aug 2012 09:02:11 -0400

After years of running around in high heels and carrying a heavy laptop on my shoulder (and before that heavy books during school), I developed a number of muscle imbalances and other musculoskeletal problems.

I didn’t know this, of course.

Because I was slender and otherwise felt good (except for the occasional stiffness and muscle pain) I thought I was fine. I knew sitting at my desk all day working on Happy Herbivore and writing meal plans wasn’t exactly “good” for my body, so I started doing yoga to combat my desk immobility.

I realized rather quickly I wasn’t exactly what you’d call limber, but I was improving. Fast forward a few months later, I treated myself to a massage and afterward my massage therapist asked if I carried a heavy handbag or laptop all the time -- noting my muscles were very unbalanced.

This surprised and concerned me, so I made an appointment with a physical therapist who was also a personal trainer. My initial evaluation was embarrassing. Even I could tell just how bad it was. My hips and shoulders were pronated. I was walking incorrectly. My calves and hamstrings were tight. My right side was exponentially stronger than my left (muscle imbalances all around) and my posture left much to be desired (that I knew before the consultation!).

We started working together immediately to correct my problems. As part of my “therapy” I do a number of exercises with weights or my body weight. I’ve been getting stronger and I can both see and feel the difference in my body now that I’m “fixing” it... but there is a point to all this!

I recently hopped on the scale to realize I’ve gained a 6lbs since starting my program. At first I panicked. I thought “how could I GAIN weight? I’ve been eating so well!” and I had been. It was so disheartening. For two years I’d maintained my weight without exercising by following a low fat, plant-based diet and now that I’m a bit more active I GAIN?! What?

That’s when I checked my body fat percentage. That had gone down. The weight had gone up because I’d put on muscle -- muscle that I needed to correct all my problems!

It was a reminder to me that numbers on a scale are not necessarily a true or absolute indicator of health. A helpful tool, yes, but not finite. Just because I weigh 6 pounds more than I did two months ago doesn’t mean I’m less healthy now than I was then. I’m more healthy now because I’m fixing my body and improving my strength. Meanwhile, my clothes are fitting better and I’ve been getting compliments on my legs (which are more shapely now that I’m riding my bike everywhere.

Making Popcorn Without Oil

Andrea Dermos — Thu, 23 Aug 2012 12:36:36 -0400

Making popcorn without oil is easy! I get a lot of questions about popcorn- it seems to be a really popular snack, but most people don't know how to make it healthy. Most popcorn is covered in oil, butter, or sugar for kettle corn. Popcorn can be a healthy, low-fat, snack that fits into our meal plans if you omit the oil and sugar and get creative in the kitchen with your own spices!

To make your own popcorn at home you need:

3 tbsp popcorn kernels (makes about 5 cups)
paper bag

Add popcorn kernels to a paper bag.
Close bag. We found that we needed to staple the bag closed or we sometimes had a popcorn over flow, but you can also just fold the bag over and close it.
Microwave the popcorn as usual for approximately two minutes. If you know your microwave runs a little stronger, I would decrease the time by :15 second increments.
Open the bag carefully, there will be some steam coming from the bag!

Now here's the fun part...TOPPINGS! Try these or come up with your own:

Nutritional Yeast
Salt & Vinegar
Italian Seasoning
Cayenne, Salt, and a Squeeze of Lime Juice
Old Bay
Cinnamon or Pumpkin Pie Spice
Paprika and Parsley (trust me!)
Dill & Ground Black Pepper

The Difference Is About 3 Extra Oreos

Andrea Dermos — Tue, 14 Aug 2012 11:57:58 -0400

The difference between someone who is 100 pounds overweight and someone who is at their ideal weight is about 3 extra Oreo’s a day.

When I read this, I was surprised. 3 Oreos? Those are the kind of cookies that anyone could eat a handful of mindlessly and not realize how much they had consumed in a sitting. This example really put things into perspective for me and reminded me just how easy it is to overshoot on calories and eat more than you thought you did. It's so easy to allow yourself to let weight creep up slowly or 'cheat' on a diet with a cookie here, a little snack there, but in the end the calories and numbers are really what matter.

In case you're wondering, here's the math on the Oreos: 3 cookies = 120 calories * 365 days = 43,800 calories/3500 calories in a pound= 12.51 pounds per year * 8 years = 100 pounds.

As a healthy eater, this was a great reminder. Not everyone gains weight by eating hamburgers and fries, sometimes it can be just an extra 100 calories a day that adds up. That's why our meal plans include a list of healthy snacks in case you need a little extra, and why we've already included snacks in your plan, so you snack and indulge in a smart way that won't set you back!

Begin Today

Andrea Dermos — Fri, 10 Aug 2012 08:39:35 -0400

My dad sent this to me after seeing it in a newspaper in Scranton.

BEGINNING TODAY

Beginning today, I will no longer worry about yesterday. It is the past and the past will never change. Only I can change by choosing to do so.

Beginning today, I will no longer worry about tomorrow. Tomorrow will always be there, waiting for me to make the most of it. But I cannot make the most of tomorrow without first making the most of today.

Beginning today, I will look into the mirror and I will see a person worthy of my respect and admiration. This capable person looking back at me is someone I enjoy spending time with and someone I would like to get to know better.

Beginning today, I will cherish each moment of my life. I value this gift bestowed upon me in this world and I will unselfishly share this gift with others. I will use this gift to enhance the lives of others.

Beginning today, I will take a moment to step off the beaten path and to revel in the mysteries I encounter. I will face challenges with courage and determination. I will overcome what barriers there may be which hinder my quest for growth and self improvement.

Beginning today, I will take life one day at a time, one step at a time. Discouragement will not be allowed to taint my positive self-image, my desire to succeed or my capacity to love.

Beginning today, I walk with renewed faith in human kindness. Regardless of what has gone on before, I believe there is hope for a brighter and better future.

Beginning today, I will open my mind and heart. I will welcome new experiences. I will meet new people. I will not expect perfection from myself nor anyone else: perfection does not exist in an imperfect world. But I will applaud the attempt to overcome human foibles.

Beginning today, I am responsible for my own happiness and I will do things that make me happy....admire the beautiful wonders of nature, listen to my favorite music,pet a kitten or puppy, soak in a bubble bath. Pleasure can be found in the most simple of gestures.

Beginning today, I will learn something new; I will try something different; I will savor all the various flavors life has to offer. I will change what I can and the rest I will let go.I will strive to become the best me I can possibly be.

Beginning today. And every day.

What Have you Changed Lately?

Andrea Dermos — Mon, 06 Aug 2012 09:05:08 -0400

Since I am making changes in my life, I thought I would challenge you to make some changes you might have been thinking about, but just have not been able to follow through with. Maybe you feel like you need a change, but just do not know exactly what it is you need to actually change. Do you or have you ever felt restless, like there was something else you should be or COULD be doing? What is holding you back? Identify the obstacle and set a goal to tackle it. Once you have tackled that goal, set a new one and keep moving forward.

Need some help setting goals or identifying changes? Here are a few:

Stuck in a gym rut? Get outside! Run, bike, sign up for an outdoor bootcamp. Sometimes a change of scenery is all you need to get motivated again. Is going outside not an option? Find a gym that is a better fit for you or hire a personal trainer to show you some new moves and help you reach your goals.

Not happy with your weight? If you are not already eating a plant-based diet start by picking one day a week to go meatless. Pick a recipe from my recipe page and try something new. Already plant-based? One idea for cutting unnecessary calories is to cut out the white food (i.e. white flour, white sugar).

Eating mindlessly throughout the day or hitting a drive-thru on your way home? Check out the meal plans.

Not enough time to exercise or eat right?There is always time for those things that we make a priority. If your health and wellness are not currently a priority, they will be one day when you are sick or ill. The time is there, you just have to find it. What can you eliminate? What can you delegate to someone else? Make an appointment with yourself to get the exercise you want or start meal planning to help you stay on track.

Change is not easy and at times it can be frightening. However, change is good for us. It keeps us from getting bored and pushes us outside of our comfort zones.

Ask yourself, what changes have you been putting off? What can you do to start making the changes you would like to make to improve your wellness and health?

Author: Amber Callahan, personal trainer and creator of PlantFit

Smaller Size Doesn't Always Mean Less Calories

Andrea Dermos — Thu, 02 Aug 2012 19:29:40 -0400

Smaller always doesn't mean less calories.

Recently I bought a bag of "mini" whole-wheat bagels. I couldn't resist their cute little shape and I thought I'd save myself a few calories going for the smaller version over the standard size. For a snack -- say, after the gym, a little mini bagel smeared with hummus was great but for "breakfast" the little mini bagel wasn't cutting it so I'd eat two. I figured each mini was about the size of half a bagel so I was eating what I would have if I'd had a regular size bagel... but I wasn't.

In comparing the mini bagel to a regular bagel I realized 2 mini bagels had 20 more calories than the regular size. I also had to use more hummus on the two minis. Sure it might have only been 30 to 50 extra calories total, but 50 extra calories every day can add up. (Just like shaving off 50 calories a day can really add up!). It wasn't even about the calories so much but that I had been tricked by the smaller shape.

Similarly, I was out with some of my girlfriends recently when we passed a bakery and they wanted to go in. One friend bought two cake pops and the other bought a "mini" cupcake. Both girls admitted they'd purchased the "smaller" treats in an effort to be "good" and not eat so many calories. I couldn't help but wonder if they simply shared a regular cupcake between them, would they have saved even more calories? Was it like my mini bagel experience?

It was. I emailed a friend who works at a bakery and she confirmed that cake pops have a surprising number of calories and that a lot of people buy them thinking they're a better choice because they're so small but they're cake and frosting entrapped in chocolate or other candy which is more not less in terms of sugar, fat and calories. She also said that two mini cupcakes had more calories than the regular cupcake because they're not really half the size, more like 3/4s and with a lot more frosting.

Of course this is not finite. A mini bagel is still a great portion size for a snack, but so is half a bagel. And when stopping at a bakery alone (and when you can't trust yourself to only eat half) a cake pop or mini cupcake is a safer bet but the takeaway here is that small, mini, tiny, isn't always half :)

Top 10 Super Foods

Andrea Dermos — Sun, 29 Jul 2012 18:59:22 -0400

Every so often I'll be asked a question about "super foods." These are foods that sky rocket into popularity because someone has said that they're "the best" food to eat for various reasons. People are constantly buzzing about which foods are "the best" and what these foods will do for them- how they'll help them lose weight faster, look better, they usually come with big promises for a food item!

Like Jeff Novick said, the knowledge behind these foods is misguided. Your diet and your health shouldn't be based around one certain food. Focus on how you live and how you eat on a daily basis, and focus on long-term goals. You want to live healthily for life, not for a period of time!

Here's Jeff's list of the Top 10 Super Foods, and they're in no particular order because they're all healthy and good for you:

Fruits
Vegetables
Cruciferous Vegetables
Starchy Vegetables/Roots/Tubers
Intact Whole Grains
Beans, Peas, Lentils
Higher Fat Plant Foods - Nuts/Seeds/Avocado (In limited amounts)
A variety of foods and colors within each food/food group
Not over-eating.
Last but not least...a non-food item: A healthy lifestyle including fresh air, pure water, adequate sleep, rest & relaxation, emotional poise, social engagement, loving relationships, adequate activity/fitness, etc as food is only one aspect of health.

I think we can all agree with Jeff that the combination of these 10 super foods leads to a happy and healthy life!

Easy Ways to Cut Calories

Andrea Dermos — Thu, 26 Jul 2012 17:16:03 -0400

Use these tips to cut calories effortlessly:

eat fresh fruit instead of drinking juice
use smaller bowls, plates, cups, etc.
use mustard or hummus instead of mayo
drink unsweetened tea or sparkling water with lime instead of soda
snack on frozen fruit or a frozen banana instead of ice cream
snack on carrots or celery instead of pretzels or chips
snack on strawberries instead of chocolate
dip vegetables into salsa instead of corn chips
when eating out, get a to go box immediately and squirrel away half for later.

What's your easy calorie cutting tip?

Tips for Making Water More Fun!

Andrea Dermos — Sun, 22 Jul 2012 23:02:49 -0400

We all know we should drink more water: But I'll be the first to admit that water can be so boring...

Some of my favorite ways to jazz up my glass of water include:

Infusing water. Fill a large pitcher with water, ice and fruit (I like grapefruit, oranges or cucumber & mint) and refridgerate for several hours.
Use frozen fruit instead of ice. (My fave? Strawberries & Pineapple chunks!) Plus bonus, you get a treat at the end!
Add a splash of juice. (I love adding a spash of white grapefruit juice to fizzy water with a slice of lime).
Serve it up in a sexy glass. Who says you can't drink water out of a martini glass?
Sparkle. Give sparkling water a whirl.

Shape Magazine also offers 20 easy tips for making water more fun.

Sugar Free Pink Lemonade

Andrea Dermos — Fri, 20 Jul 2012 09:13:44 -0400

My friend Chef AJ gave me this recipe, which is adapted from a recipe by Vita-Mix.

It's the best pink lemonade I've ever had and it's made strictly from fruit - no sugar!

1 cup frozen grapes
1 cup fresh grapes
1 small lemon
1/4 to 1/2 cup water

Zest and juice lemon. Combine with frozen and fresh grapes in your blender and add 1/4 to 1/2 cup water, enough so it will blend together (start with less, you can always add more later). Taste, adding more grapes if it's too tangy.

only 62 calories a cup!

Summer Snacks

Andrea Dermos — Mon, 16 Jul 2012 08:14:59 -0400

Looking for a healthy, portable snack that will travel to the beach, pool or picnic table? Here are some of my favorites.

Fabulous Fruit Salad. My friend Chef AJ served this to me as a dessert and I fell in love! Combine sliced banana with sliced strawberries and grapes until well combined. Chill for several hours and before serving, top with, or toss with, low fat/reduced fat coconut flakes.
Grilled Fruit My faves include grilled pineapple and grilled peaches.
DIY Popsicles Get a popsicle mold and get creative with fruit juices you love.
Chocolate-Covered Frozen Banana (Okay so maybe this one won't travel, but it's still awesome).
Chilled Pasta Salad (make sure to use a vinegar-base, not mayo based!)
Vegan hot dogs or vegan hamburgers on wheat sandwich thins with lettuce, tomato and condiments.
Mock Guacamole
Aztec Corn Salad
Muffins (how to bake without an oven!)
Salsa Chickpea Lettuce Wraps

Other easy snacks include carrots, celery, watermelon, grapes and of course, vegetable skewers on the grill!

Don't Give Up- Get Out of Your Diet Rut!

Andrea Dermos — Thu, 12 Jul 2012 22:01:46 -0400

A couple of times a week I'll get an email from someone saying they're eating a 100% plant-based or 100% vegan diet and the weight isn't falling off -- what gives?

If your weight has stopped falling off, ask yourself if any of these things have happened or are happening with your diet.

You're eating or cooking with oil.
Salt
High-fat plant foods (nuts, seeds, avocado, tofu)
You're drinking your calories (smoothies, juices, flavored coffees, sweetened teas, etc)
You're eating out
You're eating "vegan" processed foods like gardein or coconut bliss ice cream
You are eating a lot of bread, pretzels, crackers, pasta
You are eating chocolate.
You are eating dried fruits/dates.
You are drinking alcohol.

(For more info, read this post from Engine 2 which goes into detail about each of the above)

If you're eating any animal foods, especially dairy, you won't lose weight easily. Dairy causes you to gain weight, that's why it turns a little calf into a 400lb cow in a few months :)

Dairy is also highly addictive so every time you eat it, you start the cycle all over. You just have to quit it. The same is true for processed foods, even vegan ones. The more you eat them, the more you crave them.

If you're serious about getting healthy and losing weight, try our meal plans. We've had so many great weight-loss success stories and one comment we get over and over and over again is how stuffed everyone feels on the plan, and how satisfied they are. Plus, all the work is done for you. You just have to eat well and feel great.

Salad First (How I navigate eating out)

Andrea Dermos — Fri, 06 Jul 2012 08:02:09 -0400

Any time I go out to eat I order a salad -- usually the full as opposed to the "side" and request that it come before my meal. I eat the salad, and then my meal. This makes sure I get my greens in, but also helps keep me from over eating rich, restaurant food.

Even though I try to make good choices at restaurants -- picking meals that are vegetable heavy, asking for my food to be prepared "dry" without oil, avoiding anything described as fried or deep-fried, and selecting brown rice, or other whole grains over white grains when possible -- I know that restaurant food is still a sneaky calorie bomb. They also serve so much food on giant plates and I'm visually tricked into eating more.

A belly full of vegetables helps keep me from myself. If I order a pile of whole-wheat vegan banana pancakes, I'll eat them all and order more if I don't first start with that salad.

BUT BE CAREFUL with the salad -- some restaurant dressings have as much fat and calories as premium ice creams. I usually skip the dressing and ask for lemon or lime to squeeze on top instead. Or I order a salad that has a lot of different stuff in it, so it's flavorful enough on it's own.

Lettuce, or a lettuce mix, tomatoes, carrots and corn make a great salad and just about any restaurant can put this together.

Try eating a salad before your meal.

4th of July Survival Guide

Andrea Dermos — Sun, 01 Jul 2012 23:38:44 -0400

Here's 10 tips on how to survive the 4th of July:

1.Drink water. Drink plenty of water. Have a glass of water 30 minutes before you start nibbling and make sure to always have a glass of water in your hand. Try to take small sips of water between bites, if possible. This helps slow you down and eat less.

2.Grab the smallest plate. Load up the small “salad” plates as opposed to the much larger“dinner” plate. Not only will you be physically limiting to how much you can pile on your plate (thereby saving lots of calories!), it's also a mind trick: You'll feel sad and deprived if you have a little bit of food lost on a big plate – but you'll feel like a king when food is overflowing on the smaller plate.

3.Survey.Before you fill your plate, survey the options and choose what you're going to eat, then take small helpings of those foods. Aimlessly walking down the buffet line, or taking something from every bowl that's around you means you'll put more on your plate, and end up eating foods you may not really want. Choose foods you really, really want only!

4.Think COLOR. Brightly colored foods (a.k.a. the vegetables and fruits) tend to have the most water and fiber (thereby making you feel full and satisfied) so go for those first (and load up!), skipping over white, beige and brown foods or only taking a tiny portion of them. Also, skip over foods you can have anytime. Why waste your calories on mayo-loaded "white" pasta salad when you can have healthy, whole-wheat and low fat pasta salad at home tomorrow?

5.Keep over flow off the table and don't sit by the buffet line. Family-style dining always leads to over eating so don't leave all the food on the table! Have a serving station elsewhere instead. If you have to get up and go to the kitchen or another table to get seconds, chances are you won't. However, if an array of food is just an arms reach away, you'll keep eating. And eating. And eating.

6.CHEW. Put the fork down between bites and chew! I suggest chewing 10-20 times per bite, maybe more. Chewing burns calories and it slows you down, which helps prevent overeating. It also makes for better digestion!

7.Put a napkin on it. As soon as you start to feel full, put your napkin on your plate. Or, if possible, clear your plate away from the table or your hands. It's totally okay to sit at the table or socialize and not eat even if everyone else is still eating.

8.Resist Peer Pressure. Anytime someone tries to get you to eat something you normally wouldn't eat, or tries to get you to eat more (even in a loving way) know that chances are, it's not about you, but them. They're feeling guilty about their own consumption and getting you to join the crowd helps them justify and feel better about themselves. Don't help them, help yourself.

9.Drink OR Dessert (not both). Have a cocktail or have a decadent dessert, but don't have both. And don't have seconds – on either! Sparkling water with a splash of cranberry juice or other fruit juice is a great, low cal alternative to booze!

10. Summer Cookouts and BBQ's are about more than just food, and while eating with abandon could be fun, it won't leave you feeling the most fulfilled. Celebrate the summer weather and the company of good friends and family by enjoying your time together and socializing.

Household Chores= Workout!

Andrea Dermos — Mon, 25 Jun 2012 11:50:59 -0400

Did you know that many household chores burn just as many calories as some workouts do!

Calories Burned After 30 Minutes: Yard Work: 115 calories.

Washing Cars: 143 calories.

Raking Leaves: 225 calories.

Scrubbing: 200 calories.

Making Beds: 125 calories.

Loading Diswasher: 105 calories.

Vacuuming: 90 calories.

Dusting: 50 calories.

Ironing: 75 calories.

Cleaning Windows: 125 calories.

Motivational Study: In a recent study, group of hotel maids was divided into two groups. Group A was told about the importance of exercise. Group B was also told about the importance of exercise, but that their daily work -- scrubbing the shower, changing sheets and vacuuming -- counted as exercise. A few weeks later, the maids in Group B had all lost noticeable weight. They hadn't started going to the gym, changed their diet or drinking habits... so why the weight loss? The maids, armed with knowing that "exercise" isn’t only something you did on a treadmill, started scrubbing a little more vigorously, and so on. All those little changes resulted in a big change. (Source: Switch).

So when it comes time to doing household chores this weekend... scrub a little harder.

Exercise Excuse Busters!

Lindsay Nixon — Fri, 22 Jun 2012 09:25:04 -0400

Don't let these exercise excuses get the best of you! Get active and moving!

1 - I'm too busy. Squeeze in mini workouts, take the stairs, park at the far end of the parking lot, do stretches and arm circles while you watch TV, make a date to walk or jog instead of get dinner with a friend.

2- I'm too tired. Exercise = more energy! Schedule exercise when you tend to feel the most energetic. For me, I'm an early bird.

3- Exercise is expensive! Walking is free.

4- Exercise is boring. Exercise with a friend, an ipod - try books on tape! Mix it up too. Walk, jog, run, swim, repeat. You can also get DVDs cheap online and there are great services like FitnessGlo and YogaGlo that are less than $20 a month.

You are Special (Stop Comparing!)

Andrea Dermos — Mon, 18 Jun 2012 09:00:41 -0400

I'm sure we can all remember saying as a kid, "Johnny has more [ice cream] than me! No fair!" and then someone no doubtably retorted "Life's not fair."

The real lesson isn't understanding that life is not fair but that comparing ourselves to others is not fair.

Even with the strictest diet and rigorous exercise I'll probably never look like Jessica Alba, and no matter how successful I become, I'll probably never have the bank account that Oprah has. I will always allow them to motivate me and inspire me to be my best self, but I won't compare myself to them.

In the past, I have compared myself to others but now I remind myself that there are special things about me that others do not possess. I'm special. They're special. We're all special, extraordinary and uniquely different.

"Enjoy your own life without comparing it with that of another."- Marquis de Condorcet

A Diet That Worked For Me

Lindsay Nixon — Fri, 15 Jun 2012 08:30:50 -0400

I can remember the day I became self-conscious with my body. I was a child, about 8 or so, and I was at a pool party in the two piece I'd convinced my mom to buy me. (She insisted I was much too young for one, but I insisted all the girls my age were wearing them and putting water balloons in their tops to look like they had boobs).

Anyway, I was so excited to be wearing that two piece. It hardly showed my stomach at all, but I felt cool, like a teenager. I was sitting on the patio, noshing on watermelon, feeling awesome as ever when an adult at the party pointed out all my fat rolls.

Looking back at old photos, I don't think I was ever much of a chubby kid, but I wasn't slender either. I probably would have been if I was active more. My mind was active, but my body wasn't. Other kids played sports and I wrote poems and short stories. Maybe you could say I had a little pudge or baby fat.

Point is, from that day forward I became self-conscious about how I looked. I'm 30 now, and I still look down when I sit in a bikini.

I lost that "baby fat" (and the adult fat that I gained too). I'd dieted, I'd exercised but I finally lost the weight - and kept it off, when I followed a low fat, plant-based diet... but there was a part of me, that self-conscious part, that was scared I'd gain it all back. So I still went to the gym. A lot.

For a few years, I was a bit of a gym rat. I had to go 5 days a week to feel sane. Sometimes I went 7 days a week. I liked working out and being at the gym so much that I became a personal trainer.

Then something happened. I don't know what exactly, but I lost my gym mojo.

It was gradual but before long I was going so infrequently that I started to think I should cancel my gym membership -- but that scared me. If I cancelled, then I wouldn't go at all --- and what would happen to my midsection? So I kept the membership hoping it would motivated me to go back to the gym.

But then life got in the way. We moved abroad and a gym membership wasn't an option. Our condo had a tiny little gym -- two treadmills, an eliptical and some free weights, and I'd go sometimes, but not regularly. There were a few months I didn't go at all.

A year later we moved back to the states -- to Colorado. I told myself I didn't need to go to the gym because I'd be snowboarding all the time. And I did snowboard pretty often, a few days a week. Usually for a few hours of time (but a lot of that time involved sitting on my butt on the lift), and given our unseasonably dry and warm winter, there were weeks we didn't get any snow and I didn't go at all. So in reality, I wasn't much more active than I had been.

So here I am, almost 2 years having not really exercised or stepped foot in a gym. I found a hunger to get back into the groove recently and found a gym that had all the things I liked: a variety of classes, a social aspect, new machines and elipiticals a plenty...

Part of "orientation" is meeting with a trainer who sees just how out of shape you are. I was dreading it. Even said "oh I used to be a PT, I can evaluate myself" but no one gets a pass.

I was delighted to see after 2 years, my weight/BMI was still in the low end of the healthy range for my height and my body fat percentage was also in the low end of "average." And since this post started out talking about midsection rolls, I looked down to verify -- I had no more rolls than I started.

I'd found my balance. I'd found what works for me. Even in a period of inactivity, I'd become able to keep my weight -- my health -- in check. It wasn't a vanity diet. It wasn't a diet that required me to exercise excessively. I just had to keep myself naturally active and eat right. Eat a low fat, whole foods diet.

I feel exercise is important -- it's great for the heart, but great for the body, and I'm happy to be back into it, but I'm also happy to know that if I stop exercising, all the weight won't come back on like it used to --- before I found out how amazing eating plants can be for me!

Finding the Hidden Fat on Food Labels

Andrea Dermos — Sun, 10 Jun 2012 11:55:24 -0400

I am often asked about the fat content of various foods and about the difference between the fat derived from calories and the total fat. It is really so valuable to be able to understand the information in the nutrition facts panel on food labels and how to avoid being fooled by them.

Determining the significance of the fat grams versus the calories from fat is not terribly complicated, if you know where to look. It's important to pay attention to the serving size usually listed at the top of the nutrition facts and to keep that in mind when looking at the numbers.

You cannot compare foods without understanding the label and knowing the difference between calories from fat and total fat. This key information will help you to determine whether a food is low fat or not.

First, there are the total calories. This refers to all the calories that come from fat, protein and carbohydrates (the three components in all foods), calories that come only from fat and then the total amount of fat in each serving, which is reflected in grams.

Together, these three figures help determine how "fatty" a food is.

For instance, peanut butter contains 188 total calories per serving of which 145 of those calories come from fat. The total amount of fat per serving is 16.1 grams.

Compare that to black beans. Canned black beans contain 227 total calories per serving, however only eight of those calories come from fat. The total amount of fat per serving is 0.9 grams.

How about raisins? Raisins contain 130 total calories per serving. Zero calories come from fat because raisins have 0 grams of fat.

Now, let's compare those three foods to Vegetable Oil.

Vegetable Oil contains 40 calories per serving. All 40 of those calories come from fat. The total amount of fat is 4.5 grams. This is why oil is sometimes referred to as "pure fat," since all of its calories come from fat.

Do you see the difference? Knowing how many calories come from fat is often an easier way to determine whether a food is a high fat or low fat food.

I find total fat grams can sometimes be misleading without this caloric perspective and beans are an excellent example of this.

Gaining this perspective and understanding this crucial difference makes reading and comparing food labels to determine just how fatty a food is a lot easier.

I want more dessert!

Lindsay Nixon — Thu, 07 Jun 2012 21:14:53 -0400

From a Subscriber: "Knowing I can have dessert the end of the day helps keep me on target. When I saw that a celery stick with peanut butter was a dessert, I was really disappointed. Can you formulate meal plans to include your "real" desserts?"

I'm trying to make the meal plans as filling as possible by giving you the most food possible, all within 1200 calories. Thus, 100+ calorie desserts (even HH's super healthy ones!) don't really make sense, but if you want a bigger dessert (and you still want to stay within the 1200 calorie range), skip the dessert and snacks provided and have a HH cookie or other HH treat instead - just try to keep the treat under 140 calories.

Download the current meal plan

Too much exercise?

Lindsay Nixon — Mon, 28 May 2012 09:14:17 -0400

When I was working as a personal trainer, the question of too much exercise, or over exercising, often came up. Some of my clients hoped working out twice per day would help them reach their goals faster whether it was bulking up or slimming down. Others were training for their first triathlon, which often requires twice a day workouts and had them wondering, "Can I exercise twice per day? Once in the morning and at night? Is that safe or healthy?"

Instead of saying "yes" or "no" I would ask my clients whether they think it's best for them --and why.

For my triathlete clients, exercising twice a day often made sense for their goals. Triathlons require a lot of training time across three sports so if my client needed to bike 15 miles and swim 20 laps that day, it made more sense to break that up before and after work rather than getting up at 3 or 4 a.m. to do both back-to-back.

For everyone else, once a day was usually sufficient to reach their goals. It’s also important to keep the type of ‘workout’ in perspective, too. For example, I see no problem with a client doing bootcamp at 6 a.m. and then doing a little yoga before bed if she is feeling stressed or restless, or going for a run in the morning and then playing a game of basketball with friends that night. Technically, those are two workouts in one day, but that is healthy -- a fine example of keeping an active lifestyle.

I have always found that my exercise has a natural ebb and flow -- I have days where I am more active and days where I am less active. Most days fall somewhere in between these two points.

In closing remarks, I do applaud anyone's initiative to maintain an active lifestyle -- but if you feel compelled to exercise excessively everyday, you could be displaying Compulsive Exercise behaviors--where exercise becomes detrimental rather than healthy or helpful.

Get the latest meal plans now

Identifying True Hunger

Courtney Hardy — Mon, 21 May 2012 10:31:18 -0400

I like to eat.

Yep. It's true. I like to eat. I often put food in my mouth because it's tasty and not because I'm hungry. I've tried to hedge my habit by requiring myself to say, out loud, "I'm not hungry but I'm going to eat this anyway!" and it works (most of the time).

Still I knew if I was going to get real control over my voracious appetite, and emotionally eat less, I had to learn how to identify true hunger.

Some people describe true hunger as a sensation in their chest -- me? I take a much simpler approach. If I was truly hungry, any healthy food would sound delicious to me and I'd eat it. If I'm foraging through the fridge and cabinets, passing up lots of healthy food, I know I'm not really hungry and something else is going on.

When I was at a health conferences a few months ago they gave everyone an apple in their "goodie bag." The point was, if you were really hungry, you'd eat the apple. If you're not hungry enough to eat the apple, you're not hungry. It's that simple.

I keep a stick of celery at the front of my fridge so I literally have to push my hand by it to get something else. This keeps me in line and also means I'm eating a lot more celery!

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Healthy Sweet Potato Snack

Lindsay Nixon — Fri, 18 May 2012 14:21:24 -0400

We're always on the lookout for filling snacks that are easy to make at work -- that also hit the sweet spot!

Our new favorite is a mashed sweet potato with a sprinkling of pumpkin pie spice.

Stab the sweet potato a few times with a fork then microwave for 8 minutes or so, until it's soft and cooked through. (You can also bake the sweet potato in an oven or toaster oven for an even sweeter flavor, or steam your potato before work). Place in a bowl (careful: that spud is hot!) and mash with a fork.

Once mashed, sprinkle generously with pumpkin pie spice and enjoy!

Nutrition (per 1/2 serving): 53 calories, 0.1g fat, 12.1g carbohydrates, 1.9g dietary fiber, 3.7g sugars, 1.2g protein

Get the current meal plans now

Tips from Kathy Freston!

Lindsay Nixon — Mon, 14 May 2012 10:41:22 -0400

Healthy Living Expert Kathy Freston shares her tips for staying on track with your diet goals over at Fitness Magazine:

Switch out milk for soymilk, almond milk or coconut milk.
Eat an apple a day. Apples are rich in dietary fiber and a lower calorie snack that will leave you feeling full.
Stay hydrated by drinking eight ounces of water a day, 8x a day. If plain water is too boring for you, add an orange or cucumber slice to your glass.

Read the entire article here. Kathy also provided some great tips on happyherbivore.com

Keep up the great work! The journey to good health can be mighty tasty!

Get the latest meal plans now

Eating Out

Lindsay Nixon — Fri, 11 May 2012 11:39:08 -0400

In a perfect world, I would make every meal I eat, but "eating out" is social aspect of our lives and sometimes I forget my lunch at home or I'll be honest: I just feel like letting someone else do the cooking!

If you have to stray from the meal plan, that's okay! Here are some healthy options for dining out:

Starbucks Oatmeal with Nut Medley = 240 calories

Oatmeal (140 calories)
Nut Medley (100)
Dried Fruit (100)
Brown Sugar (50)

16 oz All Fruit Smoothie = 210 calories

add a boost of soy protein (30 calories)

Fruit Cup (Panera) = 70 calories

Panera breads are 80-90 calories a slice

6" Veggie Sub (Subway) = 230 calories

bread and veggies only

Burrito Bowl (Chipotle) = 265 calories

lettuce (30 calories)
black beans (130)
fajita vegetables (100)
tomato salsa (5)
rice (240)

Bean Burrito (Taco Bell) = 350 calories

no cheese
Mexican rice is 190 calories.

Salad & Baked Potato (Wendys) = 345 calories

side salad (35 calories)
plain potato (310)
dressing packet (90-110)

Penne Pasta = 379 calories

Penne, 1 cup (210)
Marinara, 1/2 cup (109)
2 c broccoli (60)

Steamed Vegetable Dumplings = 90 calories

Each dumpling is 45 calories.

Lettuce Tofu Wraps (PF Changs) = 140 calories

per serving, 4 total servings

I'm a Mindless Eater

Lindsay Nixon — Tue, 08 May 2012 11:59:28 -0400

I once plowed through an entire bag of baby carrots without blinking an eye. I stuck my hand in to grab another only to -- gasp! -- there weren't any left! At first, I didn't think much of it -- after all, carrots are healthy right? but excess is still excess and I'd mindless nibbled away a lot of calories!

Snacking has always been my pitfall. I love to snack, often because it gives me something to do. So what do I do instead? I brush my teeth.

That's right! Anytime I get the urge to snack mindlessly, I brush my teeth. There is something about brushing my teeth that silences my fake "bored" hunger signals -- and my dentist seems pleased with my enhanced mouth care!

Give it a try -- and don't feel silly doing it in the communal bathroom at work. It was actually a former coworker who turned me onto this practice. Stop on the way home to buy an extra toothbrush and a small tube of toothpaste!

Buy toothbrush, toothpaste today!
Leave it in the car or in your purse

Outdoor Chores = Workout!

Courtney Hardy — Fri, 04 May 2012 11:37:23 -0400

Everyone enjoys being out in the warmer weather, but warmer weather also means outdoor chores. Did you know you can burn as many calories doing these chores as going to the gym?

For 30 minutes of outdoor activity, you can burn the following amount of calories;

Planting seeds - 149 calories

General Gardening - 167 calories

Weeding - 172 calories

Cleaning Gutters - 186 calories

Painting the Outside of the House - 186 calories

Mowing (push, power mower) - 167 calories

So get outside, enjoy the warmer weather & burn some calories!

Mind Over Matter

Lindsay Nixon — Mon, 30 Apr 2012 11:59:37 -0400

Mind Over Matter: I like to tell people (and myself) I can have anything, I simply choose not to. There is a lot of power in this kind of thinking.

In the past diets drove me crazy because if I wasn’t allowed something, suddenly I’d want it and think about it non-stop even if it wasn’t usually something I really liked in the first place! It was as if putting a food on a “no” list made it somehow more desirable.

My resolve? I told myself I could have anything. Nothing - absolutely nothing - was off limits. It was my choice, and then being allowed to have it, somehow made me not care or desire it anymore. It was amazing how my attitude changed my experience.

Focus on what you're enjoying now, not what you've given up -- or better yet, choosing to pass up!

The Story of a Latte

Lindsay Nixon — Fri, 27 Apr 2012 13:25:32 -0400

When I was a personal trainer, my clients were always asking me how often they could cheat -- one day a week? one meal a week? Once a week period?

The short answer is, well, there is no short answer. What I always told my clients: you can cheat as much as you want to cheat on your dietary goals, but don't expect the same results.

I encourage my clients to find other ways to reward themselves then by splurging on food. If you worked hard all week to exercise and make good choices, why undue all of that on one weekend bender? A day filled with candy, fried foods, excessive alcohol or poor food choices can easily -- and quickly -- rack up the calories, calories you've spent all week trying to burn.

For example my client, Leah*, loved a frozen frappuccino at Starbucks. As Leah's weight-loss started to slow and she was having difficulty losing the last 15lbs, I suggested she cut out her weekly 500+ calorie drink. Leah refused to give up her "guilty pleasure" insisting it was what she looked forward to every Friday after a long, hard week. Eventually Leah's 15lbs started to budge and upon reviewing her food journal I noticed the frapp was missing. I asked Leah about it and she said, "One day I realized I would have to spend an extra hour or more at the gym to work off a drink that I can consume in 10 minutes or less. When I figured that out, I suddenly stopped wanting them. I've found other ways to kick the stress off -- like getting a manicure.”

But eating (or drinking) all the calories back on, is not the only issue. If we want real, lasting change -- it has to be permanent. If we continue to have bad habits, even one day a week, we are doing ourselves a disservice. In many ways we’re preventing our body, taste buds and mind from adapting to a new, healthful diet -- such as helping it break past addictions to excessive, salt, fat or sugar. These were just my observations as a trainer, but for many of my clients, scheduled cheats sabotaged their overall efforts to eating better.

I noticed a pattern with my clients who had “off” days or “cheat” days planned into their schedule. They waited for those days to come and at first it wasn’t so bad, but as the weeks wore on they started being less enthusiastic about the days in-between. Sooner or later cheat days started turning into cheat weekends, or cheats two nights per week. Little by little those clients kept creeping closer and closer back to their old lifestyle. It was very gradual, but still noticeable. Eating "right" and exercising became a diet and not a dietary change.

My clients who committed to a healthy lifestyle 24/7 but would occasionally splurge (and usually at random), however, didn’t miss a beat. It didn’t seem to unravel their progress. Many of them even found affirmation after 'cheating' -- “I felt so bloated! I’ll never do that again!”

Sticking to and intending to make a lasting change all day every day made all difference.

Now, I'm not saying you have to live a life of pure, perfect choices. We all should have a slice of cake every now and again -- but make the exception just that - an exception. Something that happens once and awhile on a whim and not systematically every 6 days.

name changed to protect client privacy

Yoga Love

Lindsay Nixon — Mon, 23 Apr 2012 22:59:05 -0400

I first heard about yoga over a decade ago when a hippie friend in college insisted I try it. I rolled my eyes and said something like "I don't have time to stand around doing poses all day." I refused to believe turning my body into a pretzel would offer me anything other than discomfort.

A few years later a coworker suggested I try yoga to help cope stress of law school. I was still skeptical, but, being desperate for a way to relax stress-free, I gave it a try.

I spent the entire class feeling awkward or uncomfortable and embarrassed because I was sweating and falling over, sometimes taking a neighbor out with me. That was not exactly what I considered “relaxing” (a massage is relaxing!) so I quit.

A few years after that, I moved to Los Angeles where all of my friends in "the biz" insisted yoga was the secret to having a toned body. I was still skeptical -- I just didn't believe standing in poses could be any sort of a workout, but I was wrong. I was sore after my first class and it surprised me. I still felt horribly awkward and embarrassed, but decided to stick with it. I thought, if nothing else, maybe it would improve my flexibility and tone my arms like my friends said.

Years later yoga is an important part of my life. It’s my “exercise” of choice when I’m traveling but I also do it for stress relief. (I eventually realized that the relaxation comes after my yoga practice not during.)

The great thing about yoga is you can do it anywhere -- in your office, in your living room, in a hotel room and for any amount of time you want. You can even do it on your own, without a teacher or DVD (after you’ve taken a few classes). I use YogaGlo which offers a free trial and has classes with varying levels of intensity and duration.

Customize!

Lindsay Nixon — Fri, 20 Apr 2012 15:36:10 -0400

Are you getting the most out of the meal plans? Did you know they're highly customizable to fit YOUR unique needs and tastes? Yep! Each breakfast, lunch, dinner and dessert can be interchanged. If you don't love oatmeal, you can repeat another breakfast from this week or even a few weeks ago!

If you love dessert, you can skip our desserts and both snacks and have a sensible HH dessert that's under 150 calories. Really, this meal plan is all about YOU.

Also, if you have an allergy or special dietary restriction, please don't hesitate to contact me for help making it work: Lindsay[at]happyherbivore[dot]com

Keep up the great work!

A bottle of soda or a Healthy Breakfast?

Lindsay Nixon — Wed, 04 Apr 2012 02:56:32 -0400

I was at a convenience store recently and noticed soda bottles (and cans) now list the total amount of calories. Previously, they listed about half, then said on the nutrition label "serves 2" which was a little deceptive, imho.

Anyway, I noticed a bottle of root beer had 270 calories -- which is exactly 18 calories less than breakfast on the meal plan. 5 baby carrots is about 18 calories, so you could have a root beer and 5 baby carrots OR you could have one of our meals: a big bowl of pumpkin oatmeal, a muffin with fresh fruit, tofu scramble with vegetables, a breakfast roll-up, even a sweet potato with peanut butter!

I choose real food! Seeing that label really put soda in perspective for me -- and hope it does for you too!