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Showing posts from August, 2016

Plant Based Diet: How to Stand in Your Truth When Your Family is Given You A Hard Time About Eating Healthy

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Hi Warrior Chic’s This post is for all of you who emailed me with concerns of transitioning into a clean eating plant based diet, but family is unsupportive.   To everyone that wants to make the transition to eat clean and healthy but have family holding you back. You must speak your truth and overcome approval addiction. This is your life and your body. You have free will to choose to be and eat healthy. If they don’t agree. Big deal. They don’t have to follow suit.  However, understand once you begin to lose weight, have clearer skin , and look like the Hot Mama you are. They will start to ask you what you are doing. It’s human nature. Don’t catch an attitude. Just be honest and say I’ve changed my eating habits. I eat more plant based foods which are fruits and vegetables and less toxic processed fast foods. Then leave it at that!  Continue to take smaller steps towards eating clean… Continue to gradually eliminate red meat and other animal protein… Co

Cooking Without Oils Part 2

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Hi Warrior Chics, In my last post Cooking Without Oil Part 1. We learned that saturated fat intake should not exceed 7% of total calories each day (with optimal levels less than 5%) and trans fat intake should not exceed 1% of total calories each day (even though ideally it should be 0%).  -The average American gets 30-40% of daily calories from fat, 13% from saturated fat and 2% from trans fat.  -There are only two essential fatty acids omega 3 (or alpha-linolenic acid) and omega-6 (or linoleum acid), both polyunsaturated fats. -Adequate daily intake of omega-3 fatty acids is 1.1 grams for women and 1.6 grams for men.  -Olive oil is composed mostly of mano-unsaturated fats which are not essentials. -Coconut oil is over 90% saturated fat and has the same detrimental effect on your cholesterol as eating butter.  Bottomline what we learned in the prior article is that oil, no matter where it comes from, is never a health food. With that said here are some t

Cooking Without Oil Part 1

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Hi Warriors Chics,  We’ve recently talked about how the traditional plant based diet do not consume oil. According to the American Heart Association, “saturated fat intake should not exceed 7% of total calories each day (with optimal levels less than 5%), and trans-fat (agreed to be the most dangerous type of fat) intake should not exceed 1% of total calories each day.  What that has to do with you and your family. Well, the average American gets 30-40% of daily calories from fat and 15% from saturated fat. This is double the already generous amount recommended by the American Heart Association.  Of all the fats, there are only two essential fatty acids (EFAs)- that’s right, only two! What does that mean? That means that these are the only two fats according to Alona Pulde, MD author of Keep It Simple, Keep It Whole- states we must get from our foods, the rest our body can make on its own.  What are these two essential fats, you might ask? They are omega 3 (or al

Plant Based Diet: How I Budget My Family of Six

For some, making personal changes around food is daunting in and of itself. Add to that the job of feeding an entire family, and it may feel downright impossible. Between picky eaters, demanding schedules, and varying tastes, it’s easy to see how creating family meals that nourish both body and soul seem unattainable. Speaking on a personal level I know that transitioning to a plant-based diet is not always smooth sailing. Here are some tips and lessons I’ve learned to help you feed your family without losing your mind. Tip One Make It A Family Affair Before I begin my menu planning I ask the entire crew to choose a meal for the week. I have four kids so this makes my job much easier. Plus everyone gets to eat at least one meal they truly love. Another reason I Do this is because I’m lazy. I refuse to cook more than one meal. This family affair means we are all in-getting healthy as a whole family unit.  Tip Two Keep It Simple I try to keep the ingredients as s

Plant Based Recipes: Where Do I Get My Protein?

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Many people have concerns about their protein source when eating a plant based diet. Protein are composed of 20 amino acids, only 8 of which are essential, meaning that theses have to be obtained from our food. According to Alona Pulde, MD author of Keep It Simple, Keep It Whole, it is a myth that only animal products provide enough of these essential amino acids. Another myth is that animal protein (believed to be the only source for complete proteins, containing all amino acids) is superior to plant protein.   She goes on to share a study on the effect of plant proteins on human which was conducted in 1942 by Dr. William Rote, of the University of Illinois. His experiment involved testing his subjects by providing them with different amounts of each of the eight essential amino acids. He noted that after two days of receiving inadequate amounts of an essential amino acid, his subjects would inevitably begin to complain of nervousness, irritability, fatigue, and lack of appet

What Is a Whole-Food, Plant-Based Diet:What Can I Eat?

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Hi Guys, I’ve been receiving a lot of emails from you guys asking me to post the types of foods to eat on a plant based diet.  Basically How it Works? A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil. However, I explained to you in my last post, “Plant Based Diet For Beginners: Everything Trucker Wives Need to Know About Clean Eating,” that I teach my clients and my family how to transition into the plant based diet by following the 80/20 rule. The reason I do this is because many people find it too extreme to cut animal products out of their diet. Therefore instead of making them go cold turkey and rebounding I gradually have them remove the animal products. To begin to make the proces