EasyVeggieMealPlans.com

Naturally, when most people think of vegetarian foods and weight loss, they think of men and women eating healthy meals with plenty of energy to spare.

But, what most people don’t realize is there are a number of these so-called “health foods” that vegetarians are regularly consuming that aren’t just unhealthy, but lead to weight gain, and I’m not talking muscle.

Over the years I’ve made many mistakes when it comes to eating healthy on a vegetarian diet and so I thought I would share with you some of the lessons I’ve learned.  This way, only one of us has to make the vegetarian blunders.

With that being said, here are the 5 biggest weight loss dieting mistakes people make when switching to vegetarian meal plans:

1. Eating “health food bars” and protein bars as a healthy snack alternative or as a meal replacement.

This one is a biggie.  These bars are loaded with junk binders and fillers with very little nutritional value.  Unfortunately, many people believe the advertising and so think they are eating a healthy substitute.  My advice, read the labels before you eat them.  If nothing else, skip the bars altogether and have fresh fruit instead.

2. Falling for the convincing advertising that energy pills, energy drinks, or anything labelling itself as “thermogenic” will lead to fat loss.

While you’ll get a two hour burst of “mania”, the incredibly large dosage of caffeine in these products will bring your “high” to a crashing halt that often lingers for two to four hours.

Tip: avoid these ingredients: taurine, guarana, caffeine

Truth be told, energy products do NOT accelerate fat loss and none of them even work to curb your appetite.

So, do yourself a favour; skip the energy roller coaster and avoid every energy product that contains either sugar or caffeine.

3. Thinking there is a magic cereal diet.

There isn’t one.  In fact, most recently a popular women’s magazine was glorifying a particular cereal as the breakfast of choice for those wanting to lose fat. Shame on them!

What they don’t tell you is that many of these cereals contain way too much sugar and refined carbs, little-to-no protein, a small amount of fibre, and worst of all, fat derived from hydrogenated oils.

With that being said, if you really want to lose fat, then whatever you do, avoid processed grains and do NOT eat cereal in place of real food.

4. Wasting money on bodybuilding supplements

Why spend your hard-earned money on a product that is really just processed milk?  Simply put, you don’t need the junk that is advertised in bodybuilding supplement magazines.  You can avoid them and still lose fat and build a better body.

5. The misconception that low-fat products are your best bet for fat loss

Again, those advertisers are real sneaky I tell you!  But here is something they don’t tell you; the only way to make these low-fat foods taste worthwhile is by pumping them full of sugar.

Sugar causes a number of potentially damaging side effects to your body, but the most visible nasty side effect is the fat that is stored right on your belly and thighs.

Tip:  I recommend consuming no more than 6-9 grams of sugar per sitting.  Just be careful of the nutritional label as it might indicate 6 grams/1 cup serving, while you’re eating 2 cups and oops, you just consumed 12-18 grams of sugar!

So, those are 5 of the biggest mistakes made by those switching over to the vegetarian lifestyle.  If you follow those guidelines you’ll be well on your way to a healthy vegetarian fat loss diet.

For more great tips visit Kardena’s web site at: EasyVeggieMealPlans.com

EasyVeggieMealPlans.com

A healthy diet is a vital component to any fat loss program. Fortunately, this superfood can be found at any grocery store or farmer’s market at a relatively inexpensive price.

What’s more, this superfood supplies a majority of the Recommended Daily Allowance for vitamins and minerals to give you endless amounts of energy, it stabilizes your blood sugar and detoxifies your body, and it provides you with the essential amino acids your body needs to build strong, lean muscles.

So what is it?

None other than the leafy green vegetable.

I hope you aren’t disappointed it wasn’t something exotic like elixir berry juice.  But, the truth of the matter is, the leafy green vegetable is an underrated, nutrient dense, inexpensive, and readily available superfood.

It does, however, get a little more exciting in that this dark green vegetable has many substitutes, including spinach, kale, romaine lettuce, chard, parsley, cilantro, and many others.

In fact, if you go to a farmer’s market I’m sure you’ll find plenty to choose from.  And variety is important because each green offers a different composition of minerals and vitamins.

Most leafy greens have a mild flavour, but if you’re unsure about one, here’s a little tip you can use when doing your shopping.  When you find a green that you think you’d like to try, simply pinch off a small piece of it and give it a try.  If you like the taste, add it to the cart, if not, just hope no one was watching!

Alright, you’re home and ready to give the leafy greens a try, but you’re unsure how to eat them.  Well, here are some suggestions:

1.   Prepare a salad with a base of greens that you like, while adding in some of the new, unfamiliar greens. You’ll find that over time you’ll acquire a taste for the new darker greens and begin to really enjoy them.

2.   Add greens to your smoothies. I know it sounds odd, but trust me, you won’t taste a thing.  Just start out with a small amount of greens and slowly add more.

3.   Try making fresh fruit and veggie juice with greens in it. Personally, I like cilantro, parsley, and spinach in mine.

4.   Stir fries are a great way to add in veggies and greens.

5.   Also, try making soups with added greens.

So, those are just some of the ways in which you can add one of the best superfoods to your diet.  Try them out for two weeks and I guarantee that you will feel more alert and have more energy.

For more great tips visit Kardena’s web site at: EasyVeggieMealPlans.com

EasyVeggieMealPlans.com

For many of us traveling, it means skipping workouts, eating processed foods, and generally feeling guilty and frustrated because our commitment to a healthy lifestyle has temporarily gone by the wayside.

But with a little effort and following some quick and easy tips I’ll share with you, you’ll never have to resort to the over-priced, high-calorie food options that are prevalent in airports.

But first, did you know that when you’re at the airport you can actually take your own food through the security check?  Most people don’t know this, but as long as it isn’t liquid, gels, or gooey stuff over 3 oz. then you’re in the clear.

Okay, so you know that preparation is the key for anyone looking to lose weight and stay fit.  Well, this is especially the case when a last minute road trip unexpectedly arises.

So, with that in mind, here are some healthy food options suitable as snacks, breakfast, or dinner, that you can easily put together.

1.   Grab all the veggies you have in the refrigerator and combine them to make one big tasty salad.

2.   Pack 2-4 healthy nut bars.  My favourite is the RAW bar.

3.   Cut up fresh celery, carrots, and cucumbers – it’s quick and it’s easy.

4.   Add a few pieces of fruit to your “lunch pack”.

5.   Nuts are another excellent snack option.

6.   Seaweed snacks.  These delicious treats are sure to draw some wandering eyes as people try to figure out just what the heck it is you’re eating.

7.   And lastly, pack a bag of flax crackers.

If you can put just 10 minutes into preparing some snacks for your trip, you’ll feel so much better later on when everyone else is stuffing their face with high fattening foods and you’re sticking to you healthy diet.

Even if it’s just some healthy snacks to tie you over while waiting at the airport, this plan with help you eat healthier and avoid the junk you know is bad for you.

For more great tips visit Kardena’s web site at: EasyVeggieMealPlans.com

When you eliminate high-fat meat and processed foods from your diet, then much of your body’s energy is freed from the intense work of digesting these foods. Everything becomes clearer. Your blood, your organs, your mind. You start to become more aware of the toxic nature of the food you had been eating before.

Toxicity is of much greater concern in the twentieth century than ever before. There are many new and stronger chemicals, air and water pollution, radiation and nuclear power. We ingest new chemicals, use more drugs of all kinds, eat more sugar and refined foods, and daily abuse ourselves with various stimulants and sedatives. The incidence of many toxicity diseases has increased as well. Cancer and cardiovascular disease are two of the main ones. Arthritis, allergies, obesity, and many skin problems are others. In addition, a wide range of symptoms, such as headaches, fatigue, pains, coughs, gastrointestinal problems, and problems from immune weakness, can all be related to toxicity. When you start eating detoxification foods such as a vegetarian eating plan, your body eventually cleanses itself of the harmful effects of these toxic foods.

McDonalds is the latest target of PETA. Seems that the people who supply chicken to Ronald use cruel methods.

Here is a quote from the McCruelty site:

“There is a less cruel method of slaughter available today that would eliminate these abuses, yet McDonald’s refuses to require its U.S. suppliers to switch to this method.”

McCruelty: I’m Hatin’ It–Learn More.

Ingredients for Sauce
1 tsp. corn flour
1 cup vegetable stock
2 tbsp. Soy sauce
2 tbsp. Rice wine
1 tsp. salt
1 tsp. sugar

Noodles
12 oz. egg noodles

Vegetable Stir-Fry
3 tbsp. Sunflower oil
1 clove garlic, finely chopped
1 inch piece fresh ginger root, grated
2 shallots, finely chopped
¼ cup button mushrooms, thinly sliced
250 g package Pak Choi, sliced
½ cup bean sprouts
2 carrots, cut into match sticks

In a medium sized mixing bowl, dissolve corn flour with a small amount of vegetable stock in hot water.  Once dissolved, pour in soy sauce, rice wine, salt and sugar.  Whisk together until well combined or until sugar dissolves.

Bring a large pot of water to a boil and add noodles.  Cook until tender.  Transfer to colander, drain properly and place in pot.  Set aside and keep warm until ready to serve.

Place a large wok or skillet over medium-high heat and add sunflower oil.  Once oil is heated add in chopped garlic, ginger root and shallots.  Allow to sauté for a few seconds.  Add in mushrooms, pak choi, bean sprouts and carrots and stir-fry for 1 to 2 minutes.  Drizzle in sauce and continue to stir-fry until sauce thickens.  Divide noodles onto separate serving plates and top with vegetable mixture.

Enjoy!

Ingredients

¼ tsp. olive oil
½ small onion, peeled and chopped and diced
1 clove garlic, peeled and minced
¼ tsp. dried oregano
¼ tsp. dried basil
¼ tsp. crushed red pepper flakes
1 bay life
½ cup canned whole peeled tomatoes, roughly chopped
½ cup tomato paste
2 whole wheat pita breads
½ yellow bell pepper, seeds and membranes removed, cut into thin strips
1/8 cup baby spinach leaves, chopped into fine pieces
½ cup mozzarella cheese, grated
Fresh basil, thinly sliced for garnish

Preheat oven to 350 degrees Fahrenheit. Over medium heat, heat oil in skillet. Add onion and garlic, stirring occasionally so that they don’t burn. Cook for about 4 minutes until both are brown in color. Sprinkle oregano, basil, red pepper flakes and bay leaf. Mix spices together. Stir in peeled tomatoes and tomato paste, increase to high heat. Once boiling, bring heat down to medium-low and allow mixture to simmer until sauce is thick. Arrange pizzas on baking sheets. Divide sauce between pitas, leaving a crust border. Sprinkle mozzarella cheese on top. Bake in oven for 20-25 minutes.

Enjoy!

Ingredients for Spring Rolls
¾ cup broken rice vermicelli noodles
6 fresh shitake mushrooms
½ cup carrots, slivered
1 cup bok choy, thinly sliced
1 cup green onion, slivered
2 tbsp. Chopped coriander
salt and ground pepper to taste
2 tbsp. Soy sauce
½ tsp. granulated sugar
1 tsp. sesame oil
2 tsp. chopped fresh ginger
Eight 8 inch square spring roll skins
3 tbsp. All-purpose flour
¼ cup water
4 cups vegetable oil

Ingredients for Salad
1 cup daikon radish, slivered
1 cup carrots, slivered
4 green onions, slivered
½ cup red onion, slivered
1 cup slivered cucumber, juice squeezed out

Ingredients for Dressing
2 tbsp. Seasoned rice vinegar
1 tbsp. Soy sauce
½ tsp. sesame oil

Place noodles and mushrooms into individual bowls and cover with hot water.  Cover bowls and set aside for 20 minutes.  Once noodles and mushrooms have soaked transfer to colander and drain.  Transfer into a large bowl.  Drain mushrooms as well and transfer onto a cutting board.  Remove and discard stems and slice mushroom heads thinly.  Add into a large bowl with noodles.

Add carrots, bok choy, green onion and coriander onto the bowl of noodles and mushrooms and mix together.  Sprinkle in salt, pepper, and toss mixture to combine.  Cover and set aside.

Pour soy sauce, sugar, sesame oil and fresh ginger into a small bowl.  Stir mixture to combine well.  Cover and set aside.

Gently pull spring roll skins apart and place on a flat, clean surface.  Using a small spoon place, ¼ cup of the noodle and vegetable mixture onto the upper third of each skin.  Roll once and then take the two ends and fold them in and continue to roll the skins forward until it forms a cylinder.  Whisk together flour and water in a bowl until well combined.  Using a small pastry brush, coat spring roll with just enough flour and water mixture to seal the edges.  Repeat with all rolls.

In a wok, heat some of the vegetable oil over medium-high heat.  Once the wok and oil are hot add spring rolls in 3 at a time.  Fry until golden brown.  Transfer onto a rack with paper towel to drain.

To make the salad, place the radish, carrot, green and red onions and cucumber in bowl and toss together.  In a separate bowl pour in vinegar, soy sauce, and sesame oil.  Whisk together until mixed.  Once spring rolls are drained, place onto a cutting board and slice each in half at an angle serve 3 halves onto the plates standing with cut ends up.  Garnish with salad around rolls.

ENJOY!

Ingredients
4 bread rolls
4 garlic cloves
2 tbsp. Butter
1 tbsp. Chopped basil
4 large tomatoes
1 tbsp. Tomato paste
8 black olives, pitted and halved
1 ¾ ounce mozzarella cheese, sliced
Salt and pepper to taste
1 tbsp. Olive oil
2 tsp. lemon juice or Balsamic Vinegar
1 tsp. clear honey
Basil leaves for garnish

Place rolls on cutting board and slice each in half.  Transfer to a toaster oven or oven to brown and crisp.  Preheat oven to 300 degrees Fahrenheit.  Place butter, garlic and chopped basil into a small mixing bowl and stir until combined.  Once rolls are toasted, spoon garlic mixture onto each half.

Pour boiling water into a large bowl, slice a small cross shape at the base of each tomato and place in boiling water.  After tomatoes soften, remove and peel the flesh away from the tomatoes.  Once flesh is removed, chop into small squares.  Pour diced tomatoes, tomato paced, and olives in mixing bowl and blend together.  Spoon onto rolls.

In a separate bowl, mix olive oil, lemon juice and honey together.  Drizzle mixture over tomato covered rolls and light place mozzarella slices on top.  Sprinkle with salt and pepper.  Place rolls on baking sheet and place in oven.  Melt cheese for about 2 minutes.

Transfer rolls to a platter or tray and garnish with basil leaves.

Banana Strawberry Smoothie

Ingredients
1 ½ cups plain fat-free yogurt
3 to 4 bananas
3 cups of strawberries, stems removed and roughly chopped
¼ cup soy milk
2 tbsp. Honey
1 cup of ice

Mix ingredients into blender one at a time and serve.

Banana and Yogurt Smoothie

Ingredients
1 ripe banana, thinly sliced
1 cup low-fat plain or vanilla yogurt
¾ cup skim milk

Set aside two or three slices of banana and place the rest of the banana in the blender.  Add yogurt and milk.  Blend until smooth and garnish with extra pieces of banana and a sprinkle of cinnamon.

Mango Smoothie

Ingredients
1 mango, peeled and chopped
1 banana, peeled
3 tbsp. Yogurt
1 tsp. honey
½ tsp. cinnamon
4 cubes of ice

Add ingredients to blender one at a time and puree until smooth.

Pear Smoothie

Ingredients
3 pears
½ inch fresh ginger
3 tbsp. Fresh yogurt
½ tsp. cinnamon
4 cubes of ice

Gradually juice the pear, ginger and cinnamon together.  Transfer to blender and add yogurt and ice.  Blend until smooth.

Enjoy!