Last week I registered for The Food Revolution Summit, a free, online series of lectures by some of the most well respected professionals in the field of nutrition, longevity and health. Thus far, I have gotten to tune into some awesome speakers, including Dr. Dean Ornish, Dr. Mark Hyman and Dr. Caldwell Esselstyn, who all spoke about food as medicine. Regardless of who spits it, the message is the same. We can prevent and reverse most all diseases of “affluence,” by avoiding the foods that are making us sick and substituting them, instead, with a wide variety of colorful plant-based choices. Always hungry for more information on this topic, I am thankful to John and Ocean Robbins (of the Baskin-Robbins family) for putting together such a comprehensive summit and making it available to the public, free of charge.
But I want to go back to the myths that are sabotaging our weight loss goals, and myth number 2 is one that I am guilty of, but definitely paying more attention to, now. The myth is that healthy oils are good for our diet.
Healthy oils are good for us, but it turns out, the quantity at which they consume them, is negatively impacting our weight loss. It is estimated that Americans are eating up to 700 calories a day in healthy oils. If, like me, you make your own healthy homemade salad dressing, you will be using a decent amount of olive oil, right there. At 120 calories in a tablespoon, we can all see where the calories might add up quickly. So you take this huge, gorgeous salad, filled with all the colors of the rainbow and very low in calories and you add a few tablespoons of olive oil and boom, you just increased the calories by a few hundred. Then, if like me, you are using olive oil as a base to marinate foods, in my case veggies and tofu, it is easy to see how the numbers get out of hand.
Dr. Furhman makes a great suggestion in that you can saute onions, garlic, etc., in a little bit of water and get a very similar outcome. If you are using tomato sauce in your dish, you can use that to saute vegetables. Sunday, instead of grilling my veggies, I cut up the eggplant and tomatoes (from Erica and Jeff’s garden–thank you) and did the same with some zucchini, onions and mushrooms from my fridge. I used the very tiniest amount of oil (like one teaspoon) and then added some water as needed–I added one veggie at a time and then added just a few spoons of tomato sauce and let everything simmer down, covered. The veggies came out great. Last night I added a few strips of Beyond Meat chickenless, chicken (in the Publix freezer aisle near the Gardein products) to the leftovers and had a low calorie, high protein, and extremely satisfying meal.
No one is saying you can’t have your healthy oils. They are in fact healthy. Healthier, though, is being at your ideal weight. Cutting back on some of the oil, and getting those healthy nutrients through a few walnuts tossed on your salad, will help bring you closer to your goal!
AWARENESS is everything. Once we are aware of anything in our lives, we are able to make choices that can lead us closer to our goals, be they on the scale, in the gym, or in all aspects of life.
I will be at the gym today at 10 to sub for Ellen who goes back to the doctor for a follow-up tomorrow. I will be at the gym for my own 11:30, 6 and 7 o’clock classes. See you there, or right here. Thanks for stopping by for a little dose of peaceandfitness.
Last week I watched a segment with Dr. Joel Furhman, who specializes in nutrition based treatment for obesity. The segment was about weight loss myths that the vast majority of people believe, and hence, not losing the weight the want to. One of the myths is one that I always thought was a myth, but all the experts disagreed with my thinking. Furhman suggests that eating 5-6 times a day to lose weight is a myth and in fact, we should be sticking to our 3 meals a day. He explained the science behind this quite well, but all we need to understand is that if we keep feeding our bodies energy, they will never need to use our fat stores, because, well, those are stored for times when we don’t have enough glucose in our liver to convert to fuel. We want to use up the readily available energy and force our bodies to burn fat.
If you are trying to lose weight and your efforts aren’t working, consider trying the 3 meal a day plan and sticking to it for a couple of weeks to see if that makes the difference. And once you are done with dinner, have a little something sweet to signal the end of the meal and be done until morning. I have a spoon or two of peanut butter with a little honey. Even with all the exercise I do, I have been adhering to this 3 meal a day plan since the new year and it seems to be helping me lose those 5 pounds that just never want to shed.
I will be at the gym this morning for my 2 classes and also for Ellen’s. Check in daily for this week’s schedule as Ellen is day to day, but probably will be out all week. I will sub as many of her classes as possible, but I know I can’t do her Friday classes so stay tuned for updates as well as other myths that we believe that may be hindering our weight loss efforts.
Amen to that, Wayne Dyer.
Mitch and I had a great day celebrating his birthday, yesterday. Today is rest day. This coming week I will be teaching all my classes and also trying to sub as many of Ellen’s as possible. Check in daily for updates!
Have a beautiful Sunday, everyone and a huge congratulations to our nephew David and his girlfriend, Celia on not only the closing on their first home, but also Celia’s college graduation. These “kids” are living, breathing proof that with hard work and dedication, all things are possible. So proud and so happy for you both!
I’ll be at the gym for class this morning. Then, it’s time to celebrate hubby’s 57th! Happy birthday to you, Mitch Zipp. Looking forward to another day of celebrating life with you. Wishing you yummy food, perfect sunglasses, some nice cold beers (and ??) and energy left to watch the Heat win, again! Love you. Also a big happy 57 to Mitch in Connecticut. What are the odds? 2 great guys born on the same day, the same year and both named Mitch. 🙂
Apparently the recipe mentioned in my previous entry is not on here, (thanks, Shelli) so here goes:
3 large, very ripe bananas
1 cup 1-minute oats (I use Quaker)
1/4 cup combo of chocolate chips (I use the Ghiradelli dark in the gold wrapper…they are vegan)
1/4 cup raisins (or Craisins, or both)
sometimes I add flax seeds to the mix, too…
Baking directions: Preheat oven to 350. Line flat tray with parchment paper. Peel and mash bananas, then add oats and mix well before adding chips and raisins. Scoop spoonfuls of “batter” onto baking tray. They wont really rise or spread so you don’t need much room between them. I can fit about 14-16 on a tray. Bake for 20 or so minutes (sometimes a few more). Once you remove them from the oven, let them cool for just about 5-10 minutes, max. Use the back of a spoon and press down in the center of the cookie to make a little “well.” Add a dab of peanut butter to the center of each cookie. Let them sit for another 15 minutes or so until the peanut butter sort of melts on to the cookie. Then place tray (or transfer to plate) in the fridge and enjoy knowing that these cookies are free of dairy, eggs, sugar and flour and are under 100 calories per cookie. You can eat these as a treat or even eat a couple with a glass of almond milk as a healthy, vegan, low calorie meal.
In my quest to prove that one can eat healthfully, low calorie, sans animal protein, and do it all on a budget, I share this idea.
Gather up whatever veggies you may have in your house and yes, you can include potatoes. When I did this earlier this week, thinking my fridge was pretty bare, I pulled out a big onion, celery, garlic, a couple of carrots, a few mushrooms, string beans, the rest of a bag of spinach from over the weekend, zucchini and a bag of frozen broccoli that had been in my freezer for quite a while (I didn’t purchase it by somehow it ended up in my grocery bag one day when I got home from Publix.) I cut everything into different shapes, and diced the zucchini into small slivers. I pulled out my wok, added the smallest amount of oil, and started adding the ingredients, from hardest to softest until everything was cooked through. I added some herbs and spices and what I ended up with was the hugest bowl of veggies, which Mitch and I ate that night and had leftovers for days. Though I didn’t make rice, I easily could have made this the entire meal, if I had. I could have used the leftovers to make veggie burgers or to stuff a baked potato, or to add to some tofu scrambles or whatever the imagination could come up with.
The entire bowl of veggies, with rice and some beans could have fed a family of 4-6 for just a few bucks depending on what veggies are used, once again proving that it doesn’t have to cost much money to eat a healthy, low calorie, non-animal, meal.
Yesterday, I made a batch of the oatmeal and banana cookies. These are the greatest because they are not only vegan, but I get to use bananas that would otherwise end up in the garbage. Oats are so inexpensive, especially since the grocery store often has them priced at Buy One Get One free…I use a combined total of 1/2 cup of a combo or raisins, (and or Craisins) and chocolate chips. I add a dab of peanut butter (and lately a dab of jam in the ones for Mitch) and I was able to make a batch of 16 of them yesterday. I can’t even estimate how inexpensive they turn out to be and they are always a hit. No sugar, no flour, no butter, no milk, no eggs and no animals hurt in the process. They are healthy, relatively low in calories and definitely satisfy the sweet tooth. I know the recipe is on this site more than once, so if you are interested, just put “banana oatmeal cookies” in the search engine at the top of my home page, or ask me and I will post it again.
After mine come out of the oven, I let them sit for about 10 minutes and then I use the back of a spoon to make little “wells,” for the dab of peanut butter and/or jam. I let them sit so the pb melts a bit and then put them in the fridge so the chips get crunch again.
Have a beautiful Vegan (Feast) Thursday and make sure to get in your daily dose of fitness and of course, some peace. Much love……..
“Joy is what happens to us when we allow ourselves to recognize how good things really are.”
The more I “sit” in meditation, the more I understand. Though I can’t pick up a phone and call my brother, I am thinking about him on his birthday. April 23. It’s not an easy day, for more reasons than that, but I definitely do recognize how good things really are and I definitely will jump!
I celebrate Mother Earth every day, and actually was thinking Earth Day was this past Sunday, but it is actually today, the 22nd. I honored Mother this weekend by composting all my scraps, weeding and doing some gardening.
This morning, my clients and I will be working out at the park and we will be sure, as we always do, to be thankful for the sun, the blue sky, the grass, the trees, the birds (especially the green ones) and the air.
We all need to take care of and appreciate our planet. It is our home and we should treat it just as we would the one we live in…because it is!
Hope everyone had fun celebrating all kinds of holidays these past few days. Of all the things I saw on Facebook over the past few days, this one was definitely my favorite:
But, then again, if you gave Peeps too much of a chance, today is the perfect day to commit to a solid workout, double up on your water intake and get rid of the rest of the sweets and fattening leftovers in your house. GET THEM OUT. Peeps, you had your chance!
Happy Birthday to my webmaster and much more importantly, our son. Here’s to 27 Kyle Zipp! What a great year this is going to be. Hope you like your presents 🙂 Love you muchly.