Progress Report

I have been following a plant food based weight loss plan (with the exception of an occasional bit of seafood) since the middle of August--see my post dated August 25th.  I had hoped to lose 20 pounds in 7 or 8 weeks but that turned out to be a little bit over-ambitious.  Since my last post on September 29th I have lost another 4 pounds, for a total of 15 pounds.  I am three-quarters of the way to my goal, with only 5 pounds left!

The next week is going to be challenging because I am going out of town with my significant other to meet his mom and sister in Myrtle Beach for some r&r.  I don't think I will try to lose any more weight while I am there, since that would be the ultimate in wishful thinking, but I am going to do my best to get lots of exercise and eat moderately.  Hopefully I can keep from gaining any back.

After I get back, my plan will be to get down to my original goal weight by November 20th.  Now that I have a pretty good system going, I think that it will be doable.  I would really like to get a little below that weight so that I won't completely blow it over Thanksgiving week!

Going with the lower fat meals and lots of low starch veggies has been the key for me.  I have also found that my overall appetite decreased gradually over time and I have been satisfied with much smaller portions than I used to eat.  I also bumped up my exercise schedule gradually, and I am still not a big exercise freak, so I believe that moderate exercise is sufficient to keep the fat burning up.

In the past few weeks I have come across some good websites with great vegetarian recipes.  Here are a few of them, which I hope you will really enjoy!

www.happyherbivore.com
www.delectableplanet.com
www.vegelicious.org

Weight Loss News--the Saga Continues...

My scale is stuck!

It has now been five weeks since I started on my weight loss program by combining several different plans that I have read about (see post dated August 25th for details).  So far I am down by about 11 pounds, which is a bit less than I had hoped for by now.  I seem to have hit another plateau for almost the last week, after losing three pounds the week before that.

My initial goal was to lose 20 pounds by mid-October.  It looks like it may take a few more weeks to get there, as I don't think it will be realistic to lose 9 pounds in the next two weeks.  I am going to do my best to ramp up my exercise schedule again, and reduce my fat intake a little bit more--bye bye peanut butter and nutty snacks, at least for now.

I am currently working out by walking outdoors a few times a week for about 30 minutes, and using my own elliptical trainer at home for 20-30 minutes 3 to 4 times per week.  I am not as enthusiastic about the latter as I used to be, so I have to encourage myself to do it with thoughts of fitting into some of my clothes that are still too snug.  My plan now will be to work out at least 30 minutes per day, with a combination of walking, cardio and light weight training.

The last time I was at my ideal weight was about five years ago.  Now I want to get back down to that level--and find a way to keep it there!  I will definitely need a solid exercise schedule in place once I begin to eat larger portions again.  The trick will be to stay with healthy whole foods as my basic eating lifestyle and not give in to too many temptations, especially when I am out and about with other people and having more restaurant meals.

Speaking of weight loss news, last week there was some buzz about former President Bill Clinton adopting a vegetarian diet for losing weight and helping to heal damaged arteries and heart muscle tissue.  There have been some promising studies with people who have partially or completely reversed their heart disease by following a healthy (mostly whole) plant food diet.  Here is a link to an article about Bill Clinton:

http://calorielab.com/news/2010/09/25/bill-clintons-vegan-weight-loss-secret-and-his-4-heart-disease-reversal-gurus/.

I have recently read that several weight loss doctors, Dr. John McDougall and Dr.Neal Barnard, are advocates of a low fat plant food diet, both for weight loss and for optimal health benefits.  Dr. Barnard is especially known for helping patients with Type 2 Diabetes, and Dr. McDougall coaches patients with many different health issues, helping them to either reduce or eliminate the need for prescription drugs.  Even though some fats can be healthy, we still need to carefully watch our intake of those fats in order to reach our weight loss goals. 

Here are links to some interesting books from these two doctors:

 













  

Three Quick Veggie Meals

Here are some ideas I have come up with for really easy and fast veggie dishes:

1.  Tempeh with Thai Peanut Sauce and Veggies

I used some multigrain tempeh and satay peanut sauce that I found at Trader Joe's for a tasty dinner.  For veggies I used frozen green beans, cauliflower and broccoli.  First I cooked the veggies in the microwave until they were cooked but still firm.  Then I cut the tempeh into bite sized pieces (about 1/2 cup per serving) and stir fried it in a skillet that was coated with olive oil cooking spray.  When the tempeh was lightly browned, I added the veggies (about 2 cups per serving) and enough peanut sauce to thoroughly coat everything.  Once the ingredients are heated through, the dish is ready to eat!

2.  Green Salad with Mexican Style Beans

I started with a nice green salad, including romaine lettuce, bell peppers, cucumber, onion and tomato.  Then I took a can of low fat refried beans and added taco seasoning (to taste) and some diced green chilis.  Once the beans were well seasoned I heated them in the microwave until they were just warmed, and tossed them into the green salad along with some nice salsa.  Sort of like a taco salad, but without the extra calories of  taco meat or tortillas.  For one serving I used about 1/2 cup of the bean mixture over a large bowl of green salad.  You can adjust the amounts depending on how hungry you are.

3.  Mixed Veggies with Lemon Hummus Dressing

We have a new Fresh and Easy grocery store that recently opened in our neighborhood.  I went there for the grand opening and found a few items that were new to me.  One is a salad dressing under their own brand called "lemon hummus vinaigrette".  For me it is a little bit too strong on the lemony taste for a cold salad, but I decided that it might be good with hot veggies.  So tonight I took some frozen broccoli, cauliflower and spinach and cooked the veggies in the microwave until almost done.  For the last minute I poured in the dressing and finished cooking them.  It was quite delicious!  The dressing contains garbanzo beans (pureed), cider vinegar, cilantro, canola oil, lemon zest, lime juice concentrate, garlic and salt.  It is low in calories at only 35 per serving (2 tbsp).  I had a large bowl of the hot veggies with dressing and was very full.  For a heartier dish it would be good served with brown rice.

If you try any of these dishes, let me know how you liked them.

For those trying to transition to a more plant based diet like me, here is an interesting cookbook:

Making Adjustments In Your Weight Loss Plan

It has now been almost 3 weeks since I started on my plan to lose 20 pounds by mid-October.  I am following a primarily whole food plant based diet and trying to stay away from processed and refined foods.  I don't eat any animal products with the exception of some seafood maybe 2 or 3 times a week.  I have been working on increasing my exercise levels gradually, although exercise is not a major part of my strategy.

Right now I am down 5 pounds from my official starting point but also down around 8 pounds from my highest point in August. So I feel that I am making pretty good progress overall.  I have discovered in the past that when I initially start a new weight loss plan, it takes a few weeks for my body to adjust to the process and get into fat burning mode.  After every pound or two my body seems to try to resist and get stuck at the new level for a few days or more. 

So, I have found that I also need to resolve to not only stick to my plan and not give in to the temptation to overindulge in foods I enjoy (even healthy ones), but also make adjustments to portions, eating more foods that are less calorie dense, until the weight loss kicks in again.  The positive side is that as I stay with smaller portions my appetite eventually decreases as well and I am satisfied with less, along with the satisfaction of seeing the scale move down again.  I bounced around for the first 2 weeks, so the bulk of the 5 pounds I have lost in the last three weeks has come in the last 7 days.

For breakfast I am eating some fresh fruit and/or a light fruit smoothie made with some frozen fruit, rice milk or fruit flavored water and some ground flax seed.  That seems to be enough to hold me until lunch, which is usually a large green salad with a low fat dressing and some veggie or bean soup.  Sometimes I add whole grain crackers (e.g., Wasa or Akmak) with hummus, but if I'm satisfied without the crackers I save them for a mid-afternoon snack. 

For dinner I usually eat a variety of cooked veggies with beans or soy meat (tofu, tempeh or meatless "chicken, etc.) and flavor them with Indian curry sauce or Thai peanut sauce or another such concoction--I tend to like the spicier sauces.  Cajun seasoning is also a good option, and I like any kind of beans with tomatoes/tomato sauce and chili seasoning mix.  I also make bean tostadas using taco seasoning with low fat refried beans over a sprouted whole grain tortilla and topped with lettuce, tomatoes and salsa. 

I like to have some dark chocolate for my evening snack, along with tea or decaffeinated coffee.  If I feel I need a little more I add a few raw nuts or seeds.  I also take daily vitamin/mineral supplements including extra B12 and D3.

I am not using any dairy products, but tostadas and meatless tacos or burritos are actually surprisingly good without the cheese.  I have always been a big cheese lover but haven't found any nondairy cheese that I like that well.  I found that going without cheese and dairy products is not as difficult as I expected.  The Eat to Live Diet book is adamantly against cheese and suggested only small amounts of nonfat dairy products if you feel you want them.  We are taught to believe that we need dairy products to get enough calcium in our diet, but if we eat the right kinds of veggies we will get more than adequate amounts without all the unhealthy fats or the lactose sugars. 

After all, what animals in nature continue to drink their mothers' milk after the first year or so?  And the milk from cows or goats is not the same as milk from human mothers anyway.  So it is more likely that we eat dairy products because we just like the taste and have been brought up with it, not because we really need it.  We have to look at the whole picture and see what the real benefits are, and what happens to the animals who are being used as the source of our indulgences.  That's my view now, after giving it a lot of consideration.

Kale Salad with Sesame Ginger Dressing

I have been following the weight loss plan I mentioned in my post of August 25th fairly well.  I'm tracking everything I eat and the approximate number of calories, focusing on high nutrient whole foods and avoiding processed foods almost completely.  So far I have lost about 2 pounds in the last 10 days, so I think I will make some adjustments to try to speed things up a bit.  Exercising for only 15 minutes at a time doesn't seem to be doing too much and I am still not mentally into the high intensity weight workouts, so I will notch that up to 30 minutes of cardio and light weight training at least 4 times per week.  Also, I may have been overdoing the nuts and seeds a bit.

I love green salads, especially at this time of year, and will be increasing that portion of the diet.  I may need to stay a little closer to the Eat to Live diet which is primarily low starch veggies and a little lighter on the fat levels, although we do need healthy fats in order to absorb fat soluable vitamins and to get our good omega fats which have great health benefits.  I am looking for a weight loss plan that burns body fat relatively quickly without leaving that worn-out starvation feeling.  So far I feel very good and have lots of energy.

Speaking of green salads, I came across a recipe for kale salad that was easy to make and very delicious.  I tweeked it a little for my own taste, adding more ginger and substituting sesame oil in place of some of the tahini sauce.  Below is my version of the recipe. Fresh ginger really makes this salad extra yummy!

Fresh Kale Salad with Sesame Ginger Dressing

2 bunches of organic kale (no pesticides!)

2 tbsp tahini dressing/dip

2 tbsp sesame oil

2 inch section of fresh ginger root, peeled

2 rounded tsp crushed garlic

4 tbsp low sodium soy sauce

Juice of 1 small lemon

3 tbsp honey or other natural sweetener

2 tbsp apple cider vinegar

 

Wash kale and lay flat on paper towels; pat dry with additional towels. Strip the leafy part from the stems with fingers. Chop washed and deveined kale into strips by layering several leaves one on top of the other and thinly slicing. Slice again crosswise to get smaller pieces.

Blend dressing ingredients in blender or food processor to make a smooth puree.  If it tastes a little too tangy for you, add more honey or your favorite natural sweetener. Pour dressing over kale and toss to combine thoroughly. Let the salad sit for ten or twenty minutes to marinate. Toss again just before serving.  Leftovers can be kept in the refrigerator for several days.

This dressing is also good served with spinach or other dark green leafy veggies. 

Robust Tomato Based Veggie Stew with Eggplant and Sun-dried Tomatoes

A few days ago I decided to concoct a new recipe with some ingredients I had on hand.  It turned out to be very tasty so I am posting it here for anyone who likes these ingredients.

This recipe is so rich and flavorful that you will be satisfied with a small serving. It has lots of powerful plant nutrients too. Be sure to use organic ingredients wherever possible.  Makes a wonderful meal served with a green salad.

½ large yellow onion, chopped

1 green bell pepper, diced

½ medium sized eggplant, diced (about 2 cups)

2 tablespoons crushed garlic

1 link Tofurkey Italian sausage, chopped

2 tablespoons olive oil (or use olive oil cooking spray)

½ cup sundried tomato, chopped (I used the type that is marinated   
  in olive oil)

26 ounce can of seasoned spaghetti sauce (e.g., garlic and onion)

14 ounce can of diced tomatoes with Italian seasoning

½ cup dry cooking sherry

2 teaspoons dried sweet basil

15 ounce can of black beans, drained

In a large sauce pot, sauté the onion, pepper, eggplant, garlic and Italian sausage in olive oil or olive oil cooking spray for a few minutes to soften.  Add sundried tomato, spaghetti sauce, diced tomatoes, cooking sherry, basil and black beans.  Simmer until all ingredients are tender and flavors are blended, about 30 minutes.  Enjoy!!!

Veggie Weight Loss Plan

Yesterday I decided to start a weight loss program based on a combination of several different plans I have read about.  My goal is to lose about 20 pounds in the next 7 weeks.  One of the plans is a vegetarian option focusing on low starch vegetables and high fiber fruits and whole grains.  This is the Eat to Live Diet which was discussed in one of my previous posts. (Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss)  The second plan is also vegetarian (although it also includes options for nonvegetarians) and includes more selections of high protein grains and legumes such as quinoa, soy, and nut butters--one small serving with each meal or snack.  This plan also emphasizes 15 minutes of high intensity weight training at least 3 times per week.  I will try to manage the intensity level as best I can even though I am not very big on high stress workouts.  I will probably include more types of interval workouts which alternate cardio and weights.  Here is a link to the Fat Burning Furnace diet plan if you want to check it out: Click Here!  The third plan focuses on belly fat by suggesting foods that help to target that part of the body.  These foods are packed with monunsaturated fatty acids (MUFAs) which help to burn fat and reduce inflammation, including olive oil, avocados and certain nuts and seeds.  The best book I have found which centers on this concept is this one: Flat Belly Diet!    All of these plans have options that I really like, so I am going to pick the foods and the suggestions that appeal the most to me and see how it goes, making adjustments as I go along.  I will report here on my progress periodically.

These are the basic foods I will be eating:  green veggies (lettuce, kale, bell peppers, broccoli, green beans, spinach, asparagus, brussel sprouts, cabbage, celery, cucumber, zucchini, artichoke), other low starch veggies (cauliflower, eggplant, onions, garlic, mushrooms, carrots), plant proteins (soybeans, tofu, black/navy/pinto beans, chick peas (garbanzos), lentils, green peas, raw nuts and nut butters, seeds), high fiber fruits (apples, oranges, grapefruit, lemons, limes, papaya, bananas, berries, grapes, peaches, pineapples, mangos), whole grains (oats, whole wheat pasta or bread, rye, quinoa, millet, barley, sprouted grain bread or tortillas), and other nutrient rich whole foods such as sweet potato, melons and fresh corn (limited quantities).  Fats include olive oil, avocados, nut oils, sesame oil and coconut oil, plus flax seeds.

For beverages I will try to stick to herbal teas and water or mineral water flavored with small amounts of fruit juice such as freshly squeezed lemon, lime or grapefruit, or blended smoothies made with fresh fruit and soy or almond milk.

For two meals a day I will include 2 servings of fruit or veggies (about a cup each), 1 serving of protein (palm of the hand for legumes or tofu), and one serving of carbohydrates (1/2 to one cup depending on how dense the food is).  The third meal will be primarily low starch veggies and a small serving of protein.  Fats should be limited to small portions, just enough to stir fry the veggies or add texture to salad dressings (sticking to low fat dressings on salads).

For snacks I plan to include cut veggies such as carrots, celery, cucumber, zucchini seasoned with herbs and some fat free marinade.  Also apples or applesauce, edamame, or some raw nuts and seeds.  Green salads with low starch veggies and fat-free sugar-free dressing can also be used as snacks, and can be included with meals without adding much to total calories.  For a treat, the Flat Belly Diet also allows some indulgence in dark chocolate, which has natural substances that boost good HDL cholesterol, relax blood vessels and help regulate insulin and seratonin, the "feel good" brain chemical.  The darker the chocolate the higher the cacao content and the least amount of sweetener will be added in processing.  It is possible to find good organic chocolate that is lightly sweetened with organic evaporated cane juice; I look for chocolate that is at least 70% cacao and has less than 7 grams of sugar per 100 calorie serving.

For the next 7 weeks I am going to stay away from added sugar (with the exception of the small amounts in dark chocolate) or excess sodium, and highly processed foods.  Even some of the meatless veggie products such as veggie burgers can contain ingredients that are not natural so I am going to read the ingredients before I buy them.  In sticking with natural whole foods, I believe that my body will get all the nutrients it needs and be relieved of some of the burdens of filtering out toxic chemicals that are found in many of the processed foods we find in grocery stores.

OK, that's the plan.  I will report my progress and any pitfalls I run into as I go along....