Vegan Experiment…That's a Wrap! Who wants a free training session with me?

#VeganExperiment2014

Vegan Experiment 2014 is complete!  It was fun, delicious, challenging & easy mixed into a giant bowl of nutrition.  It's been a week since I've been off of the vegan plan.  I wanted to let it simmer for a few days so that I could report my feelings to you :)  Wait, me…talk about feelings??  OK, FINE!

You already know much of what I was eating, although I didn't do a photo shoot with EVERY meal, you got the point, I'm sure.  The food was all delicious and not a far cry from how I normally eat.

Breakfast Recap:

Lunch/Dinner Recap

It was lovely.  However, truth be told, there were many days where I just wanted a flipping egg.  That's really all I missed.  Eggs... and salmon…and greek yogurt, on occasion.   Thankfully, I easily adapt and as long as I have food, I'm a happy girl.

Physically Speaking

Especially the first 2 weeks, I felt great.  I was excited about the plan, so I had a ton of fresh delicious foods prepped and ready to go.  The food was so colorful, nutrient dense &  fibrous.  I basically felt like I was on a cleanse, if you know what I mean (if you don't, don't worry about it…you don't want to).
I was full of energy, I wasn't overly hungry and I felt well hydrated with all of the water dense foods I was getting.

A few weeks into the experiment, as life started getting in the way, I was less prepared, less excited and ready to go back to some of my quick, easy, non-vegan meals.

One of my vegan emergency meals was this veggie juice and "jerky" made from shitake mushrooms.

As with any structured meal plan, this just goes back to proper planning.  I noticed that when I wasn't armed with what I needed, I felt disorder carry over into other areas of my life.  When I felt this cloud coming in, as soon as I recognized it, I went into crisis prevention mode.  What is this process you ask?  You pick one area that is out of order, ANY area.  Whip it into shape.  Typically a contagion occurs and productivity leaches into the other areas of your life.  For me, I cleaned my car, which led to organizing my closet, which led to cleaning out my fridge, which led me to the grocery store, which led me to Vegan meal prep.  Whew!  Back in the game.

What I Didn't Expect

When I started this experiment, it was meant to be a nutrition experiment.  I had no expectations beyond that.  However, as many of you know, I don't like to do things "a lil' bit", if I'm going to do something, I'm fully submerged.  I'm like Phoebe with the cups & Ice.  Who gets that Friends reference?

My point?  I didn't just stop eating animal products and bi-products.  I watched tons of  documentaries and read books about being vegan.  I spoke with other vegans.  I called restaurants and asked them what vegan options or accommodations they offered.  I sought out vegan bloggers and social media-lites and asked questions and followed their feeds.  If an honorary PhD is offered in Veganism, I'd like to be awarded one, please & thanks. 

As I researched, I was more disgusted by the poor treatment of animals and the environment than I was about the whole "effects it has on my body" issue.  It is heartbreaking, disgusting, devastating, horrific and all sorts of other despicable adjectives the way that humans arbitrarily decide that it is our right to strip an entire habitat or deface a wild creature, or hold droves of animals as captive in foul, unsanitary conditions for our comfort, gluttony or greed.  *Off soapbox-I'll save the rest for later (another post).  Needless to say.  I don't want to be part of the problem and ultimately, I'd like to be part of a solution.  I've yet to create a reverse timeline-(remind yourself of this process by clicking here) POA (plan of action), but one is coming that will involve saving the world.  In the meantime, I am certainly more mindful about what I'm buying and consuming.  

Another factor I had not considered was the sense of community. While I was expecting to feel slightly excluded or like I was 'on my own' in this experiment, the opposite actually occurred.   When I began sharing this experience with others, I found a closeness among other vegans where we could share our experiences and recipes and local hotspot suggestions.  It's a culture and community of kind, open minded people.  Even non-vegans were interested and offered advice or asked great questions.  It was fun to connect with people both vegan and non-vegan.  When I'd go out to eat, there were some amazing restaurants that staff members that were very accommodating and knowledgable.  

What's changed?

Ultimately, My body made no significant changes.  My weight stayed about the same as well as my body fat percentage.  I felt a little bit softer, likely due to the shift in macronutrients being more carb heavy (mostly just water under the skin).  Within a few days that went away.  

Now that the experiment is over, I haven't changed much.  I'm still eating tons of veggies :).  I've had a few comments from people saying "I thought you didn't have to eat that anymore?", but of course, EVERYBODY needs to eat lots of veggies!  Vegan or not, it's natures pharmacy!  I have added eggs back to my diet.  I get mine from a local, non-commercial farm and they are AMAZING!! And I've had salmon a few times <3!  I've had turkey and chicken (in smaller portions).  I feel as though I've released myself from my meat prison where I felt like I needed animal protein with every meal.  My body is much more forgiving when I don't force down 25 grams of protein at each sitting.

What's Next?

Good question.  Glad I asked ;)  I haven't had 2 of my favorite foods since before the experiment: Sushi & Jeni's Ice Cream.  I plan on taking care of that soon…then, I'm ready to dive into the next experiment.  I haven't decided what it will be yet, but I'd LOVE your input.  I'd more than love it.  I'm begging for it.  If you have an idea or if there is something you'd like me to be the lab rat for, let me know.  If it's something you'd like to do and you want me to be your partner in the experiment, please share!  If I pick your idea, I will offer you 1 free private training session with me (if you are local and don't already train with me) or a general meal plan consultation (you don't have to be local for this).  If you do already train with me and I pick your idea, I'll come up with something extra special for you!! Promise :)  Just share your ideas with me here, in the blog comments or on Facebook, Twitter, email…however you prefer.  The next experiment can be nutrition or exercise related (or both!).  Although I am fascinated by all sorts of experiments: economic, social, scientific, etc.  So, over share as needed.  

I still need to update you on my physical challenges from the beginning of my experiment (handstand, split, backbend), but I'm getting long winded, so I'll save it for next time :)

"I Need a Sandwich" Workout!

I Need a Sandwich

As promised, and better late than never: Here is the "I Hope No One is Watching" workout, however, I changed the name to "I Need a Sandwich" workout for reasons that are two-fold.  A) It made me hungry and I wanted a sandwich B) The 6 rep superset is sandwiched by 2 one mile runs.  

It goes a little something like this:

So simple, yet so exhausting!  I did the 1 mile run at a pace that was pretty fast for me, so I was really pushing it.  I stayed near the wall for the handstands (for extra support).  If you recall, one of my goals is to be able to hold a handstand for 30 seconds without support, so this is with the goal in mind.  I held 15 pound dumbbells for the walking lunges.  I wanted a little resistance, but not too much.  Six sets is a lot!  Alternating between those two exercises, I was pretty wiped out by the time I did my second mile run.  I kept a steady pace, then wrapped up with a 10 minute Corpse Pose :) Ommmm.

This workout was simple and fun.  It was just what I needed.  Definitely got my heart rate up and the blood flowing.  The handstand helps force some blood flow to the brain.  Did you know that the human brain accounts for less than 2% of your body weight but consumes 20% of the blood flow throughout the body?  Just read than in Daniel Amen's book, "Magnificent Mind at Any Age". 

If you are interested, click here for an article about the benefits of holding handstands.   

The Angry Vegan

I've had a some moments lately.  I was feeling a little weak and hungry and started to blame my experiment.  I actually considered eating an egg!! Or three! But a good friend talked me down (to my surprise) and I ate a sweet potato with hemp seeds instead…whew, that was close.  The whole point of the experiment is to experience these issues, address them and resolve them.  I suppose having an egg is on way to resolve the issue, but I want to be true to my word and to the experiment, so I am pressing on.  (If you really want to own something, blog about it.  Really ups the commitment ante).  I think my solution is very simple…Plan. Better.  I keep worry about losing lean mass with my decreased protein intake as well as the increased amount of fat and carbs that I'm getting.  Bottom line, my body appreciates all of these nutrients.  They are coming from whole food sources.  They are good for me.  I checked my body composition today and I'm actually quite the same as I was when I started.  

The following rules really apply to anyone who is trying to stay committed to a healthy meal plan.  Feeling panicked, frustrated, having cravings, etc. are all normal facts of life.  What can you do?  Make a list of your favorite "go-to" foods that are supportive of your goals and delicious.  Have many or all of them available always!  Or at least be aware of what they are so that you know what to get.

Here is my list of vegan life savers:

Roasted Chickpeas

I did Italian seasonings on this batch, but you can make them spicy, sweet or savory.  They are so amazing right out of the oven, but keep well for a few days too.  I usually do a 1/2 cup serving.  That has 135 calories, 22.5g carbs,  6g fiber, 7.5g protein.  

Avocado

 I love avocado.  I put it on everything!  Here I paired it with a diced grapefruit as part of my breakfast. I could put avocado on absolutely anything!  I would typically have 1/4 of an avocado as a serving.  If it's a tiny one, I may eat half.  That's about 80 calories, 7.5 grams of fat, 4.5g carbs, 3.5g fiber, 1g protein.  Avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in Vitamins K, B₉,B₆, B_5, Vitamin C, and E.

Hemp Seeds

These versatile seeds have a mild, nutty flavor and a soft texture.  I love putting a spoonful on top of my sprouted grain toast with apricot jam.  I also add it to salads, sweet potatoes, smoothies, etc.  Three tablespoons contain 170 calories, 14g fat, only 2g carbs and 11g protein! 

 Chia Seeds

Love topping my protein shake with these.  I already told you about my life saving vegan protein mix that I drink daily.  Love that stuff!  This drink includes 2 scoops of the vanilla vegan protein, 2 cups of water, 1 cup frozen pineapple and 1 teaspoon Matcha tea.  I put 1 tablespoon of Chia Seeds on top.  Chia Seeds are an excellent source of fiber & healthy fat.  They also have a reasonable amount of protein.  Click here for more info on why you might want to have some Chia in your life.

Tofu Curry

This is from one of my favorite restaurants, Thai Grill in Westerville.  I am obsessed with their Salmon Curry, but that is off limits for now.  This Tofu Curry is insane!  I could eat it every single day! So glad this place is close to where I work and live, because when I'm really hungry, nothing is as satisfying as this dish.  It includes tofu, cabbage, sweet potatoes, snow peas & zucchini.  I would tell you to go try this place, but they are already pretty busy and you might slow down my order :)  Kidding! Check it out, but take me with you!!

Magnificent 7

Last one!  I'm back into juicing.  I had a love affair with juicing a year or so ago, but I am currently without a garbage disposal, which makes cleaning my juicer hazardous to my plumbing…lesson learned.  Luckily, Raisin Rack has phenomenal juices!  My favorite is the Magnificent 7.  It contains beets, celery, lemon, ginger, apple and 2 other ingredients that have escaped me.  It tastes like drinking a delicious cup of health.

So, that's what keeping me alive and well.  What are your "go-to's"?  Vegan or not, I'd love to know!

Know better, Do better!

Good news (I hope ;)!  I've been vegan for 10 days and I'm still very much alive :)

Here is a little update on what I've been eating!  No, I don't take a pic of every meal ;):

Protein cookie dough fail turns into pancakes!

  I attempted this garbonzo bean/flaxseed/nut butter puree that was supposed to taste like cookie dough (how shocked are you that it kinda didn't???).  When it didn't taste like legit batter, I shifted my plan.  Added a bit of maple syrup and some oat flour and pan seared them in some coconut oil.  Perfect pancakes!! They were dense, which made them filling.  They were pretty protein dense and full of fiber.  #FailBetter  Good save!

 This next one is pretty simple.  Baked potato with sautéed power greens topped with hemp seeds.  That orange stuff in the middle is a cauliflower marinara that I made.  It has a good amount of nutritional yeast in it for extra B vitamins and protein.

Check out this fun little gem!  That lovely log you see on my plate was a gift from a friend/client.  Sue makes these vegan "sausages" using mostly spices, nutritional yeast and vital wheat gluten.  It was actually quite delicious and "sausagy".  Added bonus: 1 link=21 grams of protein.  Served with a potato and steamed broccoli.  This was a cozy meal :)

 Up next!  Spaghetti squash topped with sautéed spinach and my cauliflower marinara (recipe to follow…eventually).  This was delicious, but left me hungry.  Solution: Hidden stash of vegan cookies in the back of the freezer.  Another glorious contribution from a friend, I have a few cookies from my FAVORITE Pattycake's Vegan Bakery.  I break off about half of one when I'm having a cookie emergency.  I'd like to pretend I wait a few minutes for it to thaw, but no…I eat it frozen…shameless :)

 Veganing Out

Eating out can be done!  I'm still discovering good options around town.  I don't eat out all that often, but I have a few times this past week.  All experiences were a success!  

I'm a regular at Raisin Rack in Westerville year round.  I probably eat lunch here twice a week.  They have plenty of vegan options.  They have plenty of omnivore options as well, so don't write it off if you aren't on board with veganism.  Pictured below:  Hummus wrap with veggies.  That side dish is a cabbage salad with edamame.  We'll talk about that in another post :)

Northstar Cafe!  One of the best casual restaurants in town.  If you haven't been, get there ASAP!  I cannot say enough good things about this place.  Picture below is the Buddha Bowl with tofu.  You can also get it with chicken, should you prefer that.  The sauce is a peanut sauce.  They also have a Karma Bowl which has a tomato based sauce.  Both are excellent!

I totally slacked on posting all of the macros this time, but I will get them added soon.  Stay tuned!  My "I hope no one is watching" workout is coming up next!  I completed it around 11am today and I'm already feeling it!

As I practice my vegan plan, I get a little better each day.  Which leads me to my parting inspirational quote:

Thanks for reading!  If you have comments/questions/advice don't be shy about it.  I LOVE hearing from you :)