Seasons of Change

What is life without changes? I really don't mind change, for the most part!  Some exciting changes are coming to this blog. I am moving it to my website! I have decided it will be best to keep all of me and myself in one spot, easier on me and of course you!
You can find my new site Kel's Pro-Fit - here.  It will take me some time but I will be moving all of the posts here to my new sites blog and have already started adding new content not published here!
On my site you will find a lot more information about me, my quest to help people, recipes (in the blog), info, tips, tricks and ideas I experience along changing my body and my health & fitness journey, transformation pics and a lot more.
I haven't talked much about it but I work as a consultant and coach in many aspects of the health and fitness industry and it grows all the time!  I consult and coach individuals and businesses on fitness equipment, amenity products, Health and fitness programs, offer one on one weight control coaching, weight loss, corporate wellness, supplementation and more.
I truly look forward to helping people, establishing long term and rewarding relationships and hope I can help each of you in some respect with your own personal or professional goals.
All of my personal contact information can be found on the website - please feel free to use it!  There are numerous ways to get a hold of me.
Thank you so much for the support, kind words, encouragement and checking out my blog!  I hope to see you soon on Kel's Pro-Fit
 

Is Time Relative??

For me the last month has flown by. I have been extremely busy and I like it that way! Alas I have found myself missing a workout here and there and while I did make it to the gym today as I was leaving I began to think about time. Why is it I have allowed myself to fall in to the "I don't have time" trap lately?

As busy as I think I am, people who are far busier then I, DO find the time for fitness. So I have come to the conclusion the only thing that has kept me from a workout is myself. Then I really started thinking about this "no time" concept. As many of us know if we workout and take good care of ourselves our "time" here might be extended. Conversely if we "don't find the time" our time here can be cut short. If we cut our time here short then we have lost out on many wonderful things.
Looking at my exercise regimen with the above mindset, I have decided to recommit to my fitness. Sometimes we really do need to take a step back, evaluate ourselves, our goals and our progress to see if were on track and heading where we want to go. In deciding to recommit to my routine I will only allow myself to miss training for legitimate reasons and I can tell you time issues will not be a legit reason to miss a fitness routine!
So don't cut your time here short by allowing yourself to buy in to the "I can't find time" excuse. Find the time and make the best you ever!
Thanks for visiting the blog!
Until next time, Kel

Recipe - Vegan Meatless Ball Sub

Yes, when you crave something "meaty" you can find veggie/vegan solutions to hit the spot! That is exactly what we did here. These subs are amazing and we will make these again! Wicked good!

What we need:
1 package Gardein Beefless Tips
1/2 medium onion - sliced
1/2 green pepper
1/2 red pepper
Spaghetti sauce (homemade or vegan version jar)
Whole grain sub rolls
1 package dairy free cheese shreds

Defrost Gardein beefless tips, when thawed use potato masher or mix all together by hand in a bowl. In saucepan heat spaghetti sauce on medium heat. Make about 6 meatballs with the mixed/mashed Gardein Beefless tips. In frying pan add some oil and brown meatballs. Once browned add to spaghetti sauce and allow to simmer 10-15 minutes. In frying pan add a little oil, onions and salt and saute approx 3-5 minutes. Add green and red peppers and allow to saute another 3-5 minutes. Slice sub rolls and fill with meatless balls, sauce, onion and pepper mix and top with cheese shreds. Broil until cheese melts, careful not to burn rolls.

Enjoy!

Thanks for visiting the blog! Until next time, Kel

Mix It Up

Many people lose interest in workout or fitness programs after a short time. The main reason is boredom, lack of desired results, or stagnation. The keys are to keep your fitness regime fresh, new and challenge yourself for added results.
The definition of insanity to some is "doing the same thing but expecting different results". The human body is no different. It is programmed to adapt to the demands we put on it. If you never change the demands your routine may become stagnant and boring and your body adapts to your routines and stops changing.

The simple fix is variation. If you really want to see results keep your workouts fresh and new, add different exercises, add variations of different exercises and challenge your body to adapt to more intense or different training techniques. If you normally run three times a week throw in tennis, swimming or cycling. Mix it up!
If you run the same distance with the same intensity how quickly do you think your body will adapt? Run a different route, do wind sprints, go further or faster it all makes a significant difference between getting bored and working towards the ultimate you!

If you go to the gym faithfully three times a week and blast the same lifting routine over and over how to you expect your body to change? Mix it up by adding different techniques, drop sets, different lifts etc. In order to achieve stellar and different results one must vary their workout plus it will keep you from getting bored.

Think yoga isn't tough and demanding on the body? Then you haven't tried it! What about a game of one on one with your teenager or co-worker or a trip to the local soccer field! There are literally hundreds of ways to change up ones finess routines. Try something new, don't be afraid of change it could be one of the best things you experience and become your next favorite workout!

Thanks for visiting! until next time, Kel

Book Review - Vegan Bodybuilding & Fitness by Robert Cheeke

Vegan Bodybuilding & Fitness – Robert Cheeke

Robert Cheeke proudly wears the title of being the most recognized vegan bodybuilder in the world!
While I think Robert holds another title as the hardest working vegan today! He earned these titles with sincerity, a LOT of hard work, dedication, passion and a desire to follow his heart. I had the pleasure of reading Roberts latest book, “Vegan Bodybuilding & Fitness” (available from www.Amazon.com and www.veganbodybuilding.com) where he artfully takes the reader through the entire process of being vegan and bodybuilding – two things that don't necessarily go hand in hand in most peoples minds.
If you think this book is for the hardbodies from Venice beach your would be right, however it is also written for anyone who is interested in the vegan lifestyle, following their dreams or natural bodybuilding as well! This is not just a vegan book, or just about bodybuilding, but is packed with information about diet, nutrition, foods, meal plans, supplementation, achieving results, exercises and turning your passion in to careers. This book also fills the reader in on the best places to find vegan products, restaurants, work out gear and much more.
Robert writes with such passion, desire and drive it is clear to me, and I am positive to other readers as well, that he genuinely cares about helping people and is interested in their success.
Robert's story unravels about a “scrawny” farm boy in his youth to packing on the muscle and winning several major bodybuilding titles in a relatively short amount of time and doing it all without harming animals and by eating a plant based diet. He outlines several of his businesses (including his website and a line of vegan bodybuilding clothing) and how his dedication, work ethic and natural charisma has helped all of them achieve success. The book reveals information and techniques for self-promotion to help those wanting to market themselves and even outlines some pitfalls and mistakes to avoid along the way in the field of attaining sponsorships.
“Vegan Bodybuilding & Fitness” by Robert Cheeke is a information packed book and has a little something for everyone! To get your copy of Robert Cheeke's book ask your local bookstore or from sources online such as Amazon.com and Robert's website www.veganbodybuilding.com
Robert can be found online on twitter @Robertcheeke and on Facebook.

Recipe - Vegan Chick'n and Mexican style "Beef" Paella

Keeping in my usual fashion I found a vegan recipe I just had to try, and tweak.  Why "tweak"?  The main reason is adaptation to what resources and ingredients I have close by, at home or my usual supermarket haunt.  This is the main reason the other reason is to suit my tastes and desires - not that they will match your particular tastes however variety, they say, is the spice of life!

To give credit where credit is due, the "untweaked" version of this recipe came from UnusuallyVegan.com and included vegan chorizo, two packages of Gardein Chick'n scallopini and frozen peas. The tweaked version, (which I can say was unbelievably delicious) I substituted Lightlife's Smart Ground Mexican style veggie protein crumbles for the vegan chorizo, one package Gardein Chick'n scallopini, a can of Ro-tel (diced tomatoes and jalapenos) and no peas because I didn't have any! Oh man, let me tell ya, this is one you should try! Let's get to it!

What we need:
1 - package Lightlife Smart Ground Mexican style veggie protein crumbles
1 - package Gardein Chick'n Scallopini
2/3 - diced medium onion
1 - 15 oz. can Ro-tel or can diced tomatos with jalapenos
1 1/2 - cup long grain brown rice (non instant)
3 1/2 - cups veggie broth
2 - tablespoons minced garlic or 2 cloves garlic
Olive oil
salt to taste and to sweat onions

In a large sauce pan heat veggie broth and can of Ro-tel (with juice) to a boil. Add rice and allow to resume to a boil. When it boils turn heat down to simmer and cover. Allow to cook 45-55 minutes. With about 5-10 minutes left before the rice is done, add a little olive oil to a saute pan and heat protein crumbles. In a second saute pan add a little olive oil and cook the Gardien Chick'n 2-3 minutes per side. Move done Chick'n to a cutting board. While Chick'n is cooling in same saute pan add more oil if necessary, onions (salt them to sweat) and garlic. Saute for 3-5 minutes until onions are tender. Add protein crumbles to the onion mixture and cook 2-3 minutes more. When cool to touch cut up Chick'n (dice) in to squares. When liquid is absorbed in rice and rice is tender add the Chick'n and the protein, onion, garlic mixture. **Tip - for extra flavor reserve a small amount of the veggie broth and add to the protein crumble mixture to get all the pan drippings before adding to the rice. For those who love cilantro I added a couple sprigs to mine. If you don't have a palate for cilantro, leave it off!

I knew this was going to be good, but had no idea how good until the first bite! I will make this again and again and next time I will plan ahead and try it with the vegan chorizo instead!
Thanks for visiting the blog! Until next time,
Kel

Recipe - Easy Pasta Bake

Quick, simple and delicious, this is a great way to mix up your favorit pasta dish.  We use thin spaghetti for ours but any pasta works very well.  This is also a great way to use left over pasta for something just a little different.

What we need:
Your favorite pasta (whole grain thin spaghetti is our fav)
1/4 small onion diced
1 jar your favorite sugar free-dairy free spaghetti sauce
1 tablespoon garlic
1 - 2 tablespoons olive oil
2 Roma tomatoes diced
1/2 package dairy free cheese (Daiya or Veggie shreds work well)
salt and pepper to taste
(optional - 1 cake of extra firm tofu diced)

In a sauce pan heat oil to med high heat.  Add diced up onions and salt them.  In another large pot boil water for pasta and cook according to package directions.  Sweat onions, add garlic and cook for 1-2 minutes stirring to keep garlic from burning.  Add tomatos and sauce (and tofu if using), turn down heat to med low and let simmer 7-10 minutes.  When pasta is done drain and return to original pan, add sauce and mix well.  In a baking dish (use non stick spray to keep from sticking) add a layer of pasta and top with 1/2 of the cheese.  Add another layer of pasta and top with the remaining cheese.  Bake at 350 for 20-25 minutes.  If top cheese is not melted broil for a few minutes.

Enjoy!

Thanks for visiting the blog!  Until next time,
Kel

Recipe - Vegan Tamales

Loving Mexican food such as we do means we have, just have to try to make some of it veggie/vegan style.  Tonight we opted to try our hand at tamales.  Both my wife and I adore tamales so what better task for a Sunday afternoon then to whip some up!

What we need:
12-16 corn husks - (ethnic isle of your favorite grocery)
4 cups instant corn masa flour
3 cups vegetable broth
1/4 cup finely chopped onion
1 package Lightlife Smart Ground Mexican style protein crumbles
Tomato sauce
a few black olives

You must have some sort of steamer to make these beauties.  We used a metal colander, a large pot and a lid.  First soak your corn husks according to package directions.  Mix flour and broth by hand - use COOL broth so you don't burn yourself!  You want the flour mixture a consistency where you can make balls out of it.  Dice onion and mix with Smart Ground Mexican style protein crumbles right from the package.  When corn husks are ready pull out one husk at a time and lay flat.  Take a small ball of the masa mixture and flatten it in to the husk.  You only want the masa mixture about 1/8" - 1/4" thick and covering about two thirds of the husk.  Drop in a little of the crumble mixture on top of the masa patty in the husk.  Carefully fold the husk longways so the crumble mixture is covered with masa on both sides.  I let the husk fall back down at this point.  Fold the sides of the corn husk in and then one long side at a time making a neat little package out of it.  Once you get several of these to this point stand them upright in your colander or steamer for better cooking.  Once all of your husks are filled and in the steamer you want to steam these for an hour to an hour and a half.  When done unwrap and plate the tamales, add a little warm tomato sauce (flavored to your liking with whatever spices you choose) and top with a couple of sliced black olives.

I gotta tell you these were a real treat!  We were both a little worried how the tamales would come out and they were delicious!  Rumor has it the tamales freeze well so if you make to many freeze some up for a quick meal or treat!
Enjoy!
Thanks for visiting the blog!  Until next time,
Kel

Product Review - Turtle Mountain's Purely Decadent Cherry Amaretto "ice cream"

Ice cream - what a dream!  Who doesn't love the rich creamy coolness and taste of exquisite ice cream!  My wife and I picked up a container of Purely Decadent cherry amaretto coconut milk frozen desert yesterday and it lived up to our expectations.
I wouldn't exactly call this "diet food" but if your looking for a veggie/vegan treat and craving ice cream this may be the ticket.  Made with coconut milk this is a dairy free and even soy free delight.  One half cup contains 130 calories (50 from fat) and 10 grams of sugars.  If you can refrain from eating the whole pint those numbers aren't too bad.
On the vegan side you can proudly munch away knowing this isn't from a cow.  For the lactose-intolerant this is a great choice for snacking when your craving ice cream.  For those who can't enjoy soy this is a winner.
All and all we gave this product a high rating.  It's literally just like ice cream for those dairy cravers.  The taste is out of this world.  This product lives up to its name and is "purely decadent"!
Kudos to Turtle Mountain.

Thanks for visiting the blog!  Until next time,
Kel

Recipe - Mushroom & Swissless Vegan Burger

Quite often when lunch rolls around I find myself going to an old standby because of its ease and deliciousness.  Boca vegan burgers are a lunch I eat pretty frequently and today is no different.  I did want to spice things up a bit but wanted to keep the simplicity, ease and quickness of these babies.  So off the cuff I threw this together and it came out tasting beter then I expected.

What we need:
Boca Original Vegan Meatless Burger (I made mine a double!)
2 - slices whole grain bread
Couple slices of a medium sized onion
Tablespoon or so of minced garlic
Small can of mushroom OR 3-5 mini crimini mushrooms sliced
1/4 cup water
1 tablespoon nutritional yeast (more or less)
salt and pepper to taste
1-2 tablespoons olive oil (plus or minus)

To begin dice up the onion slices.  Heat olive oil in a frying pan on medium high heat when fully warmed add onions, (if using fresh mushrooms ad them as well now) add salt and saute until translucent.  Add garlic and mushrooms (if using canned) and continue to saute stirring often.  Prepare Boca Vegan burgers according to package directions.  Toast slices of bread.  When onions and mushrooms are finished add 1/4 cup of water and nutritional yeast.  Saute until sauce thickens.  Top toasted bread with burger, top burger with onions and mushroom mixture.
Enjoy!

So it is not the real thing but I was surprised how close the flavor was to a mushroom swiss burger.  It certainly dressed up the same old vegan patty and made my palate happy!

Thanks for visiting the blog!  Until next time, Kel    

Recipe - Vegan Asian Beef and Broccoli

Thought of this one in the grocery store when the wife and I looked at each other and said "Whats for dinner?"  First we already had cauliflower in the shopping cart.  Since we both love cauliflower we opted to skip the broccoli and make Asian beef(less) and cauliflower.  Oh so good!

What we need:

1 bag Gardein Beefless tips

1 bag frozen cauliflower (or fresh)

1 package Sunbird Beef & Broccoli seasoning mix 

couple tablespoons olive oil 

1 boil in bag brown rice

1 medium onion (cut in wedges - we forgot to add this and it was delicious without it - your call!)

Prepare rice according to package directions.  Prepare Sunbird beef & broccoli seasoning according to package directions and let stand until ready.  

When rice has 5-7 minutes left to cook begin other directions below.

(You may find a better way but using two saute pans worked well)

In saute pan heat a tablespoon or so of olive oil on med hi heat and add cauliflower and onion.  In a separate saute pan cook Gardein Beefless tips according to package directions.  Stir both frequently.  When beefless tips are done add to pan with cauliflower.  (*see additional hint below) Mix beef and broccoli seasoning mix (before adding to pan - it separates while sitting) and add to the saute pan with cauliflower, onion and beefless tips.  Stir fry for a minute or two until sauce thickens.  Serve over the brown rice.

* additional hint - take a little of the beef and broccoli seasoning mix and add to the pan you cooked the beefless tips in and heat it, stirring to loosen any drippings, then add this to the cauliflower, onion, beefless tips mixture for some extra flavor! 

This was really good, better then I expected and curbed a chinese food craving I have had for a couple weeks!

Enjoy!  Thanks for visiting the blog!  Until next time,

Kel      

Weight Loss Tip of The Day - EAT!

So I have some information that may or may not be helpful to people struggling with weight.  I love talking about this subject so you may see posts from time to time that touch on similar things.  So you want to lose weight?  Who doesn't.  I would venture a guess 70-80% of the population would want to lose weight - maybe its a couple pounds, maybe its a couple hundred.

First things first, losing weight is a science.  Once you understand the science your on your way.  If you really want to lose weight take a look at what your eating everyday.  Not necessarily the quantity of food but the quality.  If your "diet" looks something like this - 

Bagel and cream cheese for breakfast, 

Something from the vending machine around 10:30 'cuz your stomach rumbled, 

Lunch with clients consisting of a pasta dish with creamy white sauce and a couple breadsticks, 

An apple at 3:30 because you want to eat healthy, 

A home cooked dinner consisting of a pork chop with mashed potatoes (just the way mom used to make!)  2 spears of asparagus (your way to full from the chop and potatoes to eat all the asparagus!) and a little nibble of ice cream around 9:00 pm just for fun 

It is totally possible to make some smart changes to achieve some goals no matter what your weight loss goals are. 

Lets examine this days caloric intake shall we? 

Breakfast - This is going to be about 500-600 calories depending on the bagel and what cream cheese you use.

Morning snack - (vending machine) probably at least 200 calories

Lunch - roughly 300 for the breadsticks, 700-800 in the pasta with creamy cheesy sauce.

Apple - 70 calories Great choice!

Dinner - pork chop - 350, mashed potato - 400, asparagus - about 30

Ice cream treat - we will say 350.

OK, the total caloric intake for the day was - 2900 to 3100, knowing that look at the food choices.  Just replacing the breakfast with a slice of whole wheat toast and 2 tablespoons peanut butter saves you 200-300 for breakfast.  Morning snack?  Have a piece of fruit.  Lunch?  Skip the breadsticks for a salad (EASY on the dressing!)

The little change above done on a daily basis saves you enough calories to lose a pound a week.  Add some exercise or more exercise and burn more!

Here is my rule of thumb.  In today's world where everyone is going 1000 miles an hour from sunrise to sunset, you have to eat to lose weight.  We all should be eating 4-6 times a day, maybe more depending on your activity level and lifestyle.  You only have to make sure you eat smart and make good choices.  Just change your choices a little bit and you will see results over time.

Losing weight is a science but it is not exact science.  Everyone is different and you have to make your own choices.  If you make smarter choices you will firm up your belly!

Thanks for visiting the blog - Im positive I will write more on this subject so come again!

Until next time,

Kel          

Vegan Muscle - 5 Must Have Things

If your on the road to building your perfect body, gaining muscle and going the vegan route these five items are must haves!  To build muscle you have to have some protein.  The general rule the bodybuilding world has lived by is to build muscle, you need to eat 1 to 1.5 grams of protein per pound of body weight per day.  This, in my opinion, is probably more then is needed.  At any rate you need protein and here are the five must haves as a vegan trying to build muscle.

Oatmeal - There really isn't a better way to kick off your day.  Conventional bodybuilders have been utilizing oatmeal for eons.  To clear up any confusion we're talking about good old fashioned rolled or steel cut oatmeal - NOT the sugar laden flavored kind!  Not only is oatmeal great for your heart and cholesterol, it contains a bunch of fiber, may help fight cancer and is a great source of protein.  If you need more "sweetness" add a little pure maple syrup.  Oatmeal is a top notch way to start your day.  Oatmeal provides 7 grams of protein per serving.

Beans - All kinds of beans are excellent sources of protein.  They will definitely make you feel fuller longer, contain good amounts of fiber, may help prevent heart disease and cancers.  It doesn't matter what type of bean your eating - black, kidney, great northern, pinto they all are great!  Average serving contains 7 grams of protein.

Soy Milk - Versatile and delicious!  Make your oatmeal with it, great for cooking, smoothies, cereals and down right drinking.  Expect to get 6 grams of protein per serving.  If your using a vegan protein replacement you can double dip by mixing it with soy milk.

Nuts - Nut Butter -  After workouts theres nothing that hits the spot like whole grain toast with peanut butter or any nut butter!  If your eating right (6-8 smaller meals a day) a handfull of nuts is perfect.  4-6 grams of protein in each ounce, thats awesome!  Plus you get health benefits from them too!

Water -  You simply can not build muscle without adequate water intake.  Since water is everywhere in the body here is where you can go wrong without enough of it.  You can be lacking electrolytes in the muscles, can reduce your strength, can leave you tired and without enough water your hampering the transfer of essential nutrients to even reach muscles to help them grow.  Ya' gotta drink your water!



Thanks for visiting the blog!  Until next time,
Kel

So You Love Dairy..........No Problem!

Who doesn't?  What is a bowl of cereal without milk?  What is a pizza without cheese?  The cool thing is there are many innovating companies out there who are making it easier and easier to to get your dairy products and still stay on the vegan track.

Before I made the transition to a veganisic lifestyle, I used to hate fake milk.  At least I thought I did.  Now I hate it when we run out of almond milk!  Its a win/win for me because I adore almonds and love milk.  Soy milk isn't bad either.  Trust me I wouldn't down a glass of unflavored soy milk just for fun but it works in cereal and is awesome for cooking.  There are a ton of milk replacements out there and everyone I have had is as good if not better then true cow's milk.

Cheese is something I thought we would struggle with more then we have.  We have tried a couple cheese replacements and they have worked incredibly well in our recipe creations.  Daiya cheese is the first we tried and had great experiences with.  We just tried veggie shreds the other night for the first time and I tell you what, it melted up just like the real thing, it tasted great and worked just as good as the Daiya.

You can make some real decent flavor full cheese replacements with tofu.  Theres also a lot of new vegan friendly creations coming out everyday that will help anyone make the transition to the extent they want.  Theres even vegan cream cheese, sour cream & ice cream now.  We haven't had that yet but its on the list!  Below is a partial list of the goods:
Daiya cheese
Veggie Shreds (cheese replacement)
Almond milk
Coconut milk
Rice milk
Hemp milk
Soy milk
Vegan Gourmet (cheese, sour cream and cream cheese)        
Teese (vegan cheese)

There you have it!  Theres others out there but I do not know about them as of yet.  You can enjoy your dairy and keep it vegan, easy peasy!

Thanks for visiting the blog, until next time,
Kel

Vegan On The Run - Eating On The Go

There is something to be said for the convenience we Americans have when were on the go or traveling.  Having spent the last 12 years of my life traveling for work I know how busy and fast paced the lifestyle is.  It is also a big contributor to eating unhealthy, high calorie and fat laden foods.  That coupled with poor choices is a perfect recipe for health and weight disasters for countless Americans.
It is not an easy task to find convenient healthy food on the go.  There is light at the end of the tunnel though.  Vegan "friendly" restaurants are popping out of the wood work in every major city across the US.  With a little homework combined with the ease of todays technology you should be able to find a place suitable to your veggie/vegan palate right from your phone.
Probably the most overlooked thing about travel is what you can bring with you.  Nuts travel really well and are a super food.  Some fruits and veggies are awesome travel companions too.  If your traveling by car my favorite stops are fresh fruit and vegetable stands or road side farms.  Everything is usually super fresh and it also offers a great opportunity to get out of the car and stretch.  Granted it depends on what parts of the country your in and what time of the year it is.
More often then not if your entertaining clients or hitting a restaurant a little more upscale, you can call ahead and ask if they have veggie/vegan fare or if the chef would be up for the challenge and many would be delighted to accomodate!  When checking out a menu simply ask how dishes are prepared.  You can ask the dish be prepared by omitting certain ingredients.  Because there are so many people with food allergies this is usually not a big deal at all.  Almost always you can add items to a dish too.  Skip the meat and ask to have more or different veggies to something that strikes your fancy on the menu.  
If your at a loss on where to go or want to eat in (this usually consists of hanging around your hotel room with a microwave) you can normally find what you need at the local grocery store to make yourself a decent veggie/vegan meal.  I have worked numerous shows and events over the years and seen everything imaginable come to the buffet tables however I have also seen many healthy choices on the buffet stations as well.  When it comes to those type events you have to use your ability to choose right.  if there is nothing that works for you on the buffet station simply asking a server if they have something else available.  Don't be afraid to ask.  Most of these type events will include a pasta station.  You can create your own magic right there.  Just tell the pasta chef to use a new pan without butter and go from there.    
Now more then ever it is becoming much easier to satisfy a veggie/vegan diet on the road.  Remember the decision is yours and the options are endless.  Good luck, eat well and happy travels!
Thanks for visiting the blog!  Until next time,
Kel          

Recipe - Grilled Portobello Caps With Balsamic Tomato & Onion and Garlic Mashed Califlower

The title says it all!  Everything in this dish compliments each other, is pretty low cal and just simply it ROCKS!

What we need:
2 - large portobello mushroom caps
1/2 cup light fat free italian dressing
1/2 medium red onion
2 roma tomatoes
1/4 cup or less balsamic vinegar
1/2 head large cauliflower
salt & pepper
1 tablespoons olive oil
1/2 tablespoon Smart Balance buttery spread (more or less to taste and texture)
1/8 cup Soy milk (more or less to taste and texture)
1 tablespoon minced garlic (less or more to taste)
Whole grain thin rounds or whole grain bread of your choice (2 slices per cap)

Separate stems from caps of mushrooms if yours came with stems.  In a small bowl pour italian dressing enough to cover the bottom.  Add one cleaned mushroom cap down.  Add italian dressing to the first cap, not too much.  Set second cap the same way on top of the first again pour dressing in to cap, not too much.  Marinate in fridge until ready to use.  (6-8 hours-ish)  When ready to prepare entire meal begin by boiling cauliflower in water until fork tender.  Dice tomato and onion and add to a mixing bowl.  Add olive oil and balsamic vinegar mix well.  Refrigerate until rest is ready.  On grill pan lightly coat with olive oil and heat pan med / high.  Place mushroom caps on pan for 5 minutes per side rotating once.  If pan is too hot turn heat to medium.  What your really looking for is grille marks.  At the 4 minute mark press down on mushroom cap to flatten slightly.  Flip and repeat on other side of cap pressing down at the four minute mark.  While caps grille mash cauliflower an add Smart Balance, soy milk, garlic and salt & pepper to taste.  Mix thoroughly.  Toast rounds or bread.  Plate toast, top with mushroom cap down.  Spoon in some of the tomato, onion, balsamic mixture.  Top with other slice of toast.  Plate cauliflower.  Enjoy!

Theres no picture of this because we couldn't wait to eat it!  Portobellos make an awesome sandwich, they are meaty and delicious.  The balsamic - tomato - onion topping is stellar on these!  The toasted bun/bread make it easy to handle and keeps it all together and the garlic mashed cauliflower - simply amazing!        

Truly great eats!

Recipe - Black Bean Croquettes With Fresh Salsa

This is a great recipe that will leave you refreshed and satisfied! The salsa we made our own and I tweaked the seasoning to pack a little more flavor. Anytime you find something new to do with beans it is a welcome addition to any recipe box!

What we need:
2 - 15oz cans of black beans - rinsed
1 1/2 - teaspoon cumin powder
1 cup corn kernels - fresh, canned or frozen (thawed)
1/4 cup bread crumbs (for bean mixture)
1/3 cup bread crumbs (for coating)
2 - cups diced tomatoes
1/2 onion diced
1 - diced avocado
1/4 cup finely chopped italian parsley (divided in 2 piles, 3/4 in one pile, 1/4 in another)
1 - teaspoon chili powder (bean mixture)
1/2 - teaspoon chili powder (coating)
1/2 - teaspoon italian seasoning (bean mixture)
1 - tablespoon olive oil
salt & pepper to taste

Add beans and cumin to mixing bowl. Mash and mix until no whole beans are left. Mix in corn kernels and 1/4 cup of bread crumbs, salt, pepper and italian seasoning.
In a separate bowl combine tomatoes, onion, the larger pile of italian parsley and 1 teaspoon chili powder. Stir in one cup of tomato mixture to the bean mixture.
In another bowl combine 1/3 cup bread crumbs, 1/2 teaspoon chili powder, smaller pile of italian parsley and olive oil. Stir until all of the mixture and bread crumbs are coated with the oil.
Make 8-10 balls out of the bean mixture. Coat each ball lightly with the bread crumb mixture. Place on baking sheet and bake 20-25 minutes or until coating is golden brown color. Add avocado to the remaining tomato salsa mixture. Top and serve with salsa mixture. Enjoy!

The original recipe for these can be found here
The differences you will find are in using cilantro instead of italian parsley, no italian seasoning, and differences in spice ratios.

These babies are hearty, delicious and a nice new use of black beans.

Thanks for visiting the blog! Until next time,
Kel

Poppa don't preach

You know there is something I think is amuck in this country other then the politicians!  Every time I see it, read it, hear it or experience it I cringe.  People have a way of assuming just because something is right in their eyes, everyone else should be seeing the world through their glasses.
I can understand standing up for what you believe in but what about the people who don't believe the same way as you?  It is right for you or justified for you to look down upon them and their beliefs and positions?
I personally don't think it is, nor do I condone that behavior.  This is why I try to use a little more tact and an informational approach then preaching my beliefs!  Whats right for me isn't right for everybody.
I believe I have made the right choices, (and this is where I think it gets sticky sometimes) FOR ME and my life.  That is not to say it is right for any other Joe out there and conversely its not to say it isn't right either.  I still see some in the veggie/vegan community who are adamant and very vocal about their personal beliefs.  Like I said it is ok to stand for what you believe in but chastising another for their personal decisions may not be the best approach to use to get your point across!
I believe the world will be much more sustainable for a longer period of time should more people adopt a plant based diet however if you choose to eat meat then so be it.  Its your decision, your still entitled to it and who am I to tell you your wrong for doing it?  I did it for 40+ years!
This is probably more of a rant then anything else on my part but some things I just like to get off my chest and then move on to the next project!  All I ask from anyone is respect my decision to live a plant based lifestyle and I will respect your decision in kind!
I still think there is a lot of confusion and misunderstanding out there about the veggie/vegan lifestyle.  The other day I am picking up some leeks in the grocery store for another batch of my famous potato leek soup.  A very nice woman was in the same section I was and politely asked me "Now, what do you do with leeks?"  I began by telling her I make potato leek soup with them and started to give her more information on how to do it.  I told her I was vegetarian so I didn't use butter or milk in the recipe but instead used soy milk and butter substitute.  I did get a somewhat strange look from her but just kept telling her how easy it was and how delicious it comes out!  I certainly do not hide behind my choices and I am not afraid to converse about them or promote them when the issue arises.  She was super nice and thanked me for the information.
There is something to be said for good old fashioned politeness and niceness.  I really think this has been lost in todays current society.  To that point it is hard to even find good customer service anymore and that is another blog all in itself!
Just remember our lives are based upon our individuality and each persons decisions.  Just because we don't agree with something isn't grounds for war.  Maybe if we took more time to understand each other with kindess and niceness we might just learn something we don't know!  
Thanks for visiting my blog!  Until next time,
Kel
Check out my other blog and follow my journeys as I transform and old overweight, unhealthy body into slimmer, stronger, lean mean machine! Weight Loss HQ

Living Veganetarian (Veggie-Vegan)

Adopting the lifestyle of vegan I thought was going to be just another "phase" of trials and errors that my wife and I would go through.  I was convinced it was going to be too tough, expensive, not doable and we wouldn't have any clue how to go about transitioning in to the lifestyle.  Turns out that wasn't the case at all!
I find it easier being veggie-vegan everyday that passes.  I realized that instead of spending more money on groceries we are spending less overall.  I found the conversion very easy and it gets easier everyday however the first couple weeks were a little rough figuring out what to eat.  I honestly can not imagine going back to a non plant based diet now.
Having said that I was a strict carnivore for 40 years.  I never dreamed I would not eat meat in my meals a minimum of once a day.  There isn't anything I didn't like, I loved steaks, fish, pork and chicken and personally make killer burgers, my family will attest to that!  Having now made this transition and having eliminated all animal products from my diet I have to tell you what I have found.

Energy - my energy level has easily doubled and some days I would say it has tripled.  I haven't had this  kind of energy in twenty years.  I literally feel stronger and after going to the gym for the past several weeks I can tell you I am performing activities and exercises that I haven't been able to complete before switching to a non meat diet.  

Weight - I have lost considerable weight since switching to a non animal diet.  Yes I have added exercise  but there is no way I would have dropped the same amount of weight by just going to the gym.  I know this because I have done it before ( a few times) on an animal based diet.  By eliminating the fats and chemicals found in animal based food I am naturally slimming down.

Eating habits - I eat more now then I have in years.  Maybe not in the calorie sense of eating but in sheer quantity yeah, I eat!  I find myself eating every few hours, and rarely do I find myself actually "hungry" anymore.  I'm a food lover.  I love to eat and I love food.  Eating this way has definitely helped to keep me from continuing down the road as a prime diabetes candidate.

My thoughts - now this is a slow process but my thoughts, mind and thinking has changed.  I find myself much more positive about the day to day cycle of life then when I was eating meat all the time.  I can't say this is due to my diet changes but it sure is a welcome change!

Lethargy - When I was a heavy meat eater I was pretty lazy especially right after a meal.  My stomach always felt heavy, I was tired, I didn't feel like doing anything after eating!  Now when I eat I want to go do something, anything!  I never feel that uncomfortable overfull brick in the stomach sensation anymore even when I eat more then I should!

I feel really, really healthy.  I felt healthy before making the switch but now I feel so much better.  Some of that comes from losing weight, some comes from fueling my body correctly and some comes from my  diet changes.  I can tell you it is awesome to feel healthy everyday!

The above are what I experienced.  It doesn't mean everyone will experience the same but by reading about what others who have made the switch to a non animal based diet have written there are a lot of similarities.  
If you thinking of switching up your routine I suggest adopting a minimum of once a week committing to a veggie-vegan day where you eat no animal products.  There are so many resources for incredible meatless recipes and the food is amazingly good!  Try it on for size, you'll be helping yourself, your family and the environment!
Thanks for visiting the blog!  Until next time,
Kel

Check out my other blog tracking my progress on my personal journeys of weight loss Weight Loss HQ

Carbs Are The Enemy - Or Are They?

Low carb diets never worked for me and after learning more about the body and carbs I have to disagree with the overall philosophy of low carb diets.  Being an individual who rode the roller coaster of weight loss and gain for many years I have tried it all.  High protein (thought I needed to do that to gain muscle), Low fat (made me literally unhealthy), high carb (made me fatter because my carb choices were poor) etc, etc.  The quick fix "diet" crazes just do not work long term, plain and simple.
Heres a tiny overview to how carbs work in your body.  Complex carbs, which are grains, oatmeal, brown rice, pasta, potatoes, dark breads etc, take longer to digest which also leave you feeling fuller longer.

The body breaks down carbs in to glucose which is used for energy.  Understand that carbs are needed to promote muscle growth as well.  Here is the skinny, in the past few years carbs have taken a bad wrap and I am not immune to this train of thought but I know better now.  Carbs are needed for the energy to exercise and are your muscles first choice for energy fuel. When you eat carbs the body releases insulin which transports amino acids and glucose to the muscles.  Glucose is what your body breaks carbs down to.  So in a nutshell if your not ingesting enough carbs your essentially asking your body to utilize other sources (protein, muscle & fat) for energy.  That is the basis behind low carb diets.  The premis is to utilize the body as a fat burning machine by limiting its carb intake.  The problem is its not very efficient for the body to do so and the human body was designed to burn muscle and fats in a state of emergency or famine NOT as a weight loss fix.  Here is the trick (there is a trick for everything!)  A well balanced diet should include complex carbs, proteins and fats in the right ratios.  The trick is to give your body enough of these three nutrients to function as it was designed.  Eating too much or the wrong kinds of any of the three of them is going to contribute to weight gain.
The fact of the matter is your body wants to utilize carbs for energy and for muscle growth so why would you deny your body what it needs?  If your looking to gain muscle, have energy, exercise harder, perform better and / or lose weight enlist the bodies help by feeding it correctly!
It took me a long while to truly understand that if you want maximum results out of your body you have to feed it and you have to feed it correctly!
Thanks for visiting my blog - Until next time,
Kel
Vegan Fitness & Bodybuilding is my daily Twitter driven news post - check it out! http://bit.ly/oVhN0q ▸ 
          

Simple Steps To A Healthier Approach

There is a wealth of information about the vegetarian and vegan lifestyles on the web but if your looking for simple steps to tweak your day to day routine its sometimes hard to find what you looking for.
There are plenty of things to try if your thinking about the lifestyle or just testing the waters.
The easiest would be to plan to make one or two meals a week meat free.  When you really put your mind to work its not as hard as you think.  Something simple and delicious would be a veggie lasagne.  Load that bad boy up with cauliflower, broccoli, tomatos, green and yellow squash, peppers - just about any vegetable works and trust me lasagne does not need meat to be delicious!  If your using real cheese the recipe wouldn't work so well if you wanted a vegan meal but its a step in the right direction.
On the BBQ grill up your favorite veggies for a special treat, make them the focus of the meal and the meat secondary.  For breakfast dice together a fruit salad, try some oatmeal or better yet banana nut pancakes or whole grain toast with peanut butter and banana!
Don't underestimate the power of beans.  Kidney, black, pinto, garbanzo, great northern etc are all excellent sources of protein, energy and are seriously filling treats!  Try a half can of beans and add some chili powder, a little cumin, salt and pepper and make some chili beans.  Way good!
If your looking for a nice refreshing lunch, how about a CLT?  Cucumber, Lettuce & Tomato with hummus spread on whole grain bread.  Guacamole is a great treat as well, loaded with healthy fats and very satisfying.  Have it with your favorite blue corn tortilla chips.  Make a lunch out of it instead of an appetizer!
Veggie pizza is another winner.  My blog has a recipe for rosemary garlic pizza crust and top it with your favorite veggies and sprinkle Daiya cheese replacement shreds on top.  Very, very good!
Pasta is always a winner.  There are many brands that are whole wheat or multigrain now.  Just make your favorite sauce minus the meat or meatballs.  The flavor is definitely still there!  Substitute vegetable broth instead of chicken or beef broth and try using soy milk instead of cows milk in your recipes.  Instead of real butter try Smart Balance, for someone who loves the flavor of real butter I have found a very respectable replacement with Smart Balance.
Once you start tackling the basics and putting more emphasis on the fruits and veggies in your diet the transition to less meat becomes easier.  You become more creative when cooking and the possibilities are really endless.
Make sure you become a label reader.  Know what is added to your foods.  I read every label now, its actually kind of fun, there are so many additives that really have no place or use in the human body so check your labels.  Your may be alarmed to find animal products in the craziest places!
Jumping head first in to a vegetarian or vegan lifestyle is a daunting task but if you do some research, gather up some recipes to try and wade in to the veggie pool it becomes easier.  Your body will thank you!  Why do you think Mom always told you to eat your vegetables!        
Thanks for visiting!  Until next time,
Kel

Check out my other blog Weight Loss HQ to track my progress on my total body transformation and doing it naturally!

Recipe - Easy Garlic Hummus

Hummus is a great spread or dip made from chickpeas (garbanzo beans).  It makes a perfect spread for sandwiches and is great with tortilla chips.

What we need:
1 - can of chickpeas 15 oz or so
4 - tablespoons minced garlic
3 - tablespoons lemon juice
3 - tablespoons olive oil
4 - tablespoons tahini (sesame seed paste)
salt to taste

In a food processor combine all ingredients and process until smooth.

This spread is awesome on a tomato and cucumber sandwich!
Enjoy!
Thanks for visiting the blog, until next time,
Kel

Ideal Weight Calculators - Whats my "ideal" weight?

I did a little research today about what my ideal weight should be according to my age, gender, height etc.  I was not at all surprised to see that medical calculations put me at 129-169 pounds.  Yeah ok.  If I actually got my weight to 129 pounds I would be sick, not in the head but physically.  Using that same calculator it suggested my ideal BMI (Body Mass Index) would be somewhere in the realm of 19-25.  Did you know the BMI was created somewhere in the mid 1800's?  A bit antiquated perhaps?  Maybe the methodology, yes.  BMI in a nutshell is a math equation used to find a satisfactory solution of your body fat by your height and weight.  Its a guess really.
I wander around this world on a 5'-9" frame.  The next time your out at a public place take a look around at all the people who are around 5'-9" and you will see drastic differences in their build and body frames.  I am short but have a large frame, if you saw me you would understand.  Now for me, if I had to pick an ideal weight for myself it would be somewhere in the 170-190 pound range.
Many digital home scales available have the ability to measure your body fat fairly accurately using electrical impulses through the pads you stand on.  Get yourself one of these if you don't have one or head to your local gym, health club, doctor or a personal trainer to see if your can get measured using one of the same type of instruments, (most have one of these).  This will give you a fairly accurate idea of your body fat percentage.  I would also suggest you get measured.  What you want to measure is the circumference of your chest, waist, arms, legs etc and you will need someone to help you measure.  Now the only thing your lacking is your weight.
Once you know your weight, measurements and rough idea of your body fat you can get to work.  Measure these things once a week to track your progress.
This still doesn't tell you your ideal weight, and to be honest every one of us is different so it is not an exact science.  What you should focus on is where you want to be.  Focus on what changes you want to make, not just numbers, per se.  I am not going full speed ahead to hit 175 pounds, I am going for a goal that is not centered on a "number" but instead on how I want to look and feel.  Here's why, if I just went guns blazing to hit 175 pounds and I get there what if I don't look and feel the way I want too?
Food for thought.

Thanks for visiting the blog!  Until next time,
Kel           

What to do when you plateau - getting over the hump!

There will come a time when you will plateau.  It doesn't matter if your trying to lose weight, gain weight, add muscle, lose inches and so forth.  The very last thing you want to do when you plateau or get in a rut is tuck your tail, let your disappointment get the best of you and give up!  Here are some ideas to help you break through plateaus.

1) Never give up
Giving up is not the answer.  Your working hard to achieve results and giving up should never be on you list of options.

2) Focus on and stay positive
Celebrate your achievements no matter how small.  Maybe it is walking further today then you did yesterday, maybe you did more repetitions in the gym, maybe you hit one of your other goals whatever the case review your accomplishments often.  Read your notes, take pride and reward yourself on what you have done.

3) Change up your routine
If you are constantly at the gym 4 days and doing cardio the other days every week, maybe it is time to revamp your strategies.  If you don't want to change your routine you may be stuck at your plateau for a while.  Incorporate some new exercises or totally mix up you routine to shock you body past the plateau.  This method has proven results.

4) Take a breather
Maybe it is time you took a week off, let your body adjust and then get back at it.  Sometimes rest and allowing your body to reenergize is all that is needed to bust through that sticking point.  You may find when you get back to your routine you are doing more and have more energy then before you took your break!

5) Meditate
Take some time and ground yourself.  Release the tensions and stresses of daily life.  Meditation will sometimes help you refocus.

6) Seek help
The gym is full of people who are willing to lend advice, some of it is good!  Just make sure you do your homework and the advice is healthy and solid, research it!  Perhaps it is time to get a professional involved.  Even professional athletes seek the advice of trainers why should you be an exception?

7) Is your fuel correct?
The human body is a fuel burning machine we better make sure we are feeding it proper fuel to burn!  Your car will not run as water being a substitue for gasoline why would we think feeding your body the wrong fuels will enhance its performance?  Take a look at what your feeding your machine!  It may be time for an adjustment or several.

8) Are you doing enough?
People tend to get stuck in ruts.  We are creatures of habit and that can sometimes keep you from busting through your plateaus.  Maybe you need to step up your game.  Take a look at your documentation of past workouts, if your doing the same things over and over and expecting different results it is definitely
time for a revamp.  

9) Do you have a goal?
If you don't have a goal in mind with a timeframe to achieve it then why are you going through the routine?  Re-assign yourself a goal.  You may find with some clear definition of what you want to accomplish your focus will drive you there!

10) Document
I have spent countless hours in gyms across the nation.  Out of the thousands of people I have seen working their tails off I have only caught a handfull actually taking notes or tracking their regimens.  I think this one thing is the most overlooked item on the list.  Being human we have the ability to forget things if we don't write them down.

If you really want to bust through a plateau document your life for a week.  I'm not suggesting you write a novel but keep track of things, calories burned, calories eaten, exercises performed and with what weight, how many minutes of cardio and at what level of exertion, etc.  After a week or two study your notes and ask yourself what can I do different to get me past this point?  I bet the answers lie in your notes.      

Thanks for visiting the blog!  Until next time,
Kel

Check out my other blog Weight Loss HQ

Recipe - Refreshing Chickpea Veggie Salad

Summertime!  Ahhhh good stuff, great weather and amazing food!  My wife has done it again with another awesome clean, cool and refreshing salad she created.

What we need:
2 - can chickpeas / Garbanzo beans
1/4 - medium onion
1/2 - red pepper
1/2 - cucumber
2 - stalks celery
1/4 - lite fat free italian dressing
salt & pepper to taste

Finely chop in to 1/4" squares the onion, cucumber, celery and red pepper.  Combine with the chickpeas in a separate serving bowl.  Top with dressing and mix ingredients well until all coated with the dressing.  Chill in fridge and serve cold.

Feel free to add other veggies as this would be just as good with some broccoli, carrots, cauliflower, or even if you added some different beans as well.  It is cool and so refreshing on those warm summer days!!  Get creative and share in the comment section.

Thanks for visiting the blog!  until next time,
Kel

Check out my other blog tracking my progress on my goal to lose 25 pounds in the month of July Weight Loss HQ

5 to 6 Smaller Meals Per Day - Whats this mean??

For a long while now we have all heard reference to eating 5 - 6 smaller meals per day then 3 large ones.  When we use the word meal one thing usually comes to mind, at least when I hear the term "meal" my mind wanders to a large thanksgiving feast!  For us to really make use of the 5 - 6 smaller meals we need to break it down a bit.
I preach this more then anything - if you really want to change your bodies weight (up or down) you need to know what your body burns for calories and requires in calories per day.  Let's face the facts.  If your body requires 2500 calories a day to maintain its weight, fluctuations over time, up or down is going to lead to weight loss or gain, period.  So if your eating 3000 calories a day and your body requires 2500 to maintain weight, you will end up gaining weight regardless if your eating 10 meals a day or 1.
What happens when you spread your calories out over the course of the day in smaller meals is pretty cool though.  You should end up eating less as you shouldn't get hungry, your body will increase its metabolic rate naturally and you will have more energy throughout the day.  All these things will contribute to help your body function better in the long run no doubt.
Let's talk about the meals themselves.  Let's just skip the word meal and use eat in its place.  First and most important you have to make wise choices.  You can't revolve your eating around poor choices, there will be no benefit to your health.  Simply take your daily caloric needs and divide them by 6.  So if you require 2500 calories to maintain your current weight per day and you want to drop a few pounds take a few hundred calories away from yourself.  Start at 2200 or 2300 calories instead of 2500.  Now divide 2300 by 6.  Thats about 384 calories 6 times a day.  This is so easy if you really put your mind to it and it is quite a bit of food.  Make the smart choices, stay away from bad fats, sugars, partially hydrogenated stuff things like that don't do a body good!
Let's look at some healthy choices:

2 - medium apples = 140 calories
1 - can of pinto beans = 350 calories
1 - granola bar = 220 calories
Celery & carrots = 60 - 100 calories
Water melon 1 cup diced = 100 calories
Water = 0 calories
2 tablespoons of peanut butter = 175-200 calories
Sweet potato baked - 105 calories (no toppings its better without them)
Cup of pasta cooked with healthy tomato sauce = 200

And what about bad choices?
12 oz Soda = 150 calories (why bother?  Empty calories)
6 piece chicken nuggets = 280 (fat fat fat!)
3.8oz sweet potato frys = 200 calories
Spaghetti and meat sauce = 620 calories
Salad with ranch dressing = 400 (4 tablespoons dressing)
Hot dog with bun = 350-400 no toppings
Macaroni and cheese = 400

The problem is there is a lot of fat and empty calories in the bad choice section.  Thats going to not have a very positive effect on weight loss and overall health, if thats your goal.  If you just can't bring yourself to live without these things then try to make wise choices with them.
Stay positive and focused and plan your eating out to a degree.  A slice of whole grain bread and 2 tablespoons of peanut butter is 320 calories and it is a very hunger satisfying treat!  Nuts are great too!  they provide energy, nutrients and positive calories when you dont eat a whole bag!  Have a portion and an apple.  What a great way to get your third or fourth "meal" of the day!
I think you will find eating 5 - 6 or even 7 - 8 times a day isn't that hard with a little effort and planning!
You will have to do a little work counting calories and planning things out but the benefits far out weigh the work!  Stay focused on your goals and you will hit them!!
Happy Eating!!
Thanks for visiting the blog!  Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journeys and personal challenges to lose weight, get healthy and build the best body I can!

Does A Pound of Muscle Weigh More Then A Pound of Fat?

A pound is a pound it doesn't matter if it is being measured in feathers, fat, lead or muscle.  Now here is where some of the confusion lies.  One pound of muscle is actually smaller in size then one pound of fat.  When you consider the size of a pound of lean muscle it is roughly the size of a baseball and the size of one pound of fat is roughly the size of a softball then it is easy to see why people may think a pound of fat weighs more then a pound of muscle - it doesn't.

Because one pound of fat is larger in size then one pound of muscle a person who carries around more fatty tissue will look larger then a person of the same weight who carries around more muscle tissue, even though they are the same weight.
When someone is trying to lose weight who looses inches but stays the same weight, that simply means they are loosing the fatty tissue and gaining muscle tissue.  Often times people get disappointed in their weight loss endeavors when they tip the scales and show the same weight results as they did the week before.  They go through the routine and get measured to find out they have lost inches but stayed the same weight.  There is too much emphasis put on the actual "weight" numbers and not enough emphasis put on the size numbers.  Say you weigh 180 pound this week with a 38 inch waist.  Next week you hit the scale and weigh 180 pounds but your waist is now 37 inches.  That should be a big deal to you!  You may be burning inches off your body but remaining close to or the same weight and get discouraged.  DONT!!  This is awesome, your body is changing, the inches lost relates in to a healthier, trimmer and slimmer you!
If you think one pound is not a significant amount the next time your in the grocery store pick up a pound of butter.  One pound is a big deal when you really get the scope correct in your mind.  Since the pound of muscle is smaller in size then the pound of fat as it relates to your body, the muscle will take up less space naturally trimming you down.
For those that think going to the gym is going to pack on the muscle and you'll end up looking like a bodybuilder, please loose that train of thought.  If you are overweight to begin with and you end up losing the fatty tissue and gaining muscle - but remember one pound of muscle is smaller then one pound of fat.  Your not going to come out of the gym looking like a bodybuilder unless that is your goal, you are extremely focused and on a very disciplined regimen both in exercise and food consumption that is specifically designed to pack on muscle mass.  To try and clear up some other misconceptions out there muscles do not get enormous in size overnight.  It takes years and years of dedicated training.  Muscles do grow and they should to promote a healthy lifestyle but not in the way your thinking.  Muscle growth is a slow well thought out and carefully trained process.
So the next time you think that losing several inches in your body measurements is not a big deal, think again.  Your muscles are getting stronger, your fatty deposits are leaving your body and your on your way to a more healthy, fitter, slimmer you!
Thanks for visiting the blog!  Until next time,
Kel
Please visit my other blog to check out my progress on my weight loss quest! Click here for my other blog

Wanna Lose Some Weight? Real Solutions

Weight loss.  Its one of those things millions and millions of people want to do or dream about including my self if your following my other blog Weight Loss HQ at all.  I have some simple things to consider when it comes to weight loss.
At the end of the day it comes down to simple math.  For this example were going to assume a person requires 2500 calories a day to currently maintain their weight.  That means eating 2500 calories a day you will not gain or lose one pound over the course of time, this will keep you at your current weight.
The trick is getting to know what your body requires for calories a day.  One really needs to track their caloric intake and caloric expenditure (what you burn) is in a normal day and then simply adjust it.  You should only lose a pound or two a week thats whats recommended.
It takes a 3500 calorie difference to lose or gain a pound.  If you divide 3500 by 7 days it equals 500 calories.  In a nutshell you will either have to eliminate 500 calories a day from the food choices you make or burn an extra 500 with added exercise or a combination of both per day to lose one pound a week.  Simple math.  Like I said the key is knowing what your intake and out take of calories a day is and then adjust from there.
Remember to count all your calories in and out.  Even breathing takes calories so make sure your counting everything to know where your at for sure!
Another little trick is to increase your water intake.  Water is critical for proper metabolism, and if you want to speed up your metabolism eat 5-7 smaller meals a day instead of three big ones.  This all helps in your quest to lose those extra pounds!!
It takes some extra work to do this but its all worth it in the end!!

Thanks for visiting my blog, until next time
Kel    

What is TOFU anyway??

Tofu, the breakfast of champions!  Actually even I havent eaten tofu for breakfast, yet.  However I have a fond love for it now that I understand more about tofu itself and how to utilize it.

Tofu is bean curd, soybean curd actually.  It is made similar in fashion to some cheese, soy milk is allowed to coagulate and the resulting "curds" are pressed in to blocks.  Tofu really doesn't have much of a flavor or smell itself but the magic of it is it takes on the flavors of what it is cooked with.  Ever had hot and sour soup?  Theres almost always tofu chunks in it that have absorbed the flavors of the broth.  Umm umm good!

Tofu is extremely versatile.  You can use it in soups, stews, in meat replacement patties, as a substitute for cheeses, marinate it, grill it, bake it add it to sauces and dishes etc.  We (my lovely wife and I)  have had success using it with spinach and some other ingredients to make stuffed manicotti or shells that are out of this world!

Tofu is low in calories and fat, high in protein, cholesterol free, a good amount of calcium & iron.  One of the misconceptions about a vegetarian or vegan diet is it's hard to get enough protein.  This isn't true if your eating correctly.  Tofu is just one great source of protein.  

It has been said that real men don't eat quiche.  I haven't heard that same thing said about tofu yet!

Thanks for visiting the blog!!
Hope to see you again here soon,
Kel

Visit my other blog Weight Loss HQ to follow my journey of trying to lose 25 pounds in the 31 days of July, oh yeah and there will be more!!

Recipe - Rosemary Garlic Pizza Dough

Pizza - who doesn't love it?  Here in my family pizza is a must have!  We all love pizza and probably no one loves it more then I do!  There were times in my life where I would happily devour a whole large with no help from others!  So, yeah I like it!
Here is a recipe for a really awesome enhancement on the crust.  We add some garlic and rosemary to the dough and it makes the pizza sing!  A couple pointers when working with your dough.  When you get ready to spread it in your pan dust the pan with corn meal first.  It helps prevent the pizza from sticking to the pan and adds a nice texture and crunch.  Also when spreading the dough use some olive oil on your fingers to keep the dough from sticking to you.  I think you will really enjoy this one!

What we need:
1 - cup hot tap water (yup, its gotta be hot so be careful!)
1 - tablespoon sugar
1 - package active dry yeast
1 - teaspoon sea salt
2 - cups flour
1 - teaspoon olive oil
1 - tablespoon fresh finely minced rosemary
1 - tablespoon minced garlic

In a mixing bowl add yeast, sugar and water.  Mix with fork and let stand for about 10 minutes.  After it sits add salt, garlic, rosemary and olive oil.  If you have a mixer with a dough hook this is the time to use it if not you can mix this by hand.  Begin to add flour a cup at a time and mix until dough it doesn't stick to the sides of the bowl.  If your dough is still sticky after the two cups add it a few tablespoons at a time until its not sticky.  Cover dough with a towel and let stand for 10 minutes in a warm place.  A great place is on top of your oven when it is pre heating to cook your pizzas!  After the 10 minutes it is ready to spread on a pizza pan and top to your desire.   Cook topped pizza at 350 for 15-20 minutes or until dough is done.

Thanks for visiting!  Until next time,
Kel
Please visit my other blog about my journey to lose 25 pounds in the 31 days of July! Weight Loss HQ Blognbsp;

Figs - Without The Newton!

Trying something new can be challenging, offensive, scary, overwhelming or it can present a new outlook and can be rewarding! I do not think there are many of us out there who haven't had a fig cookie, but have you ever had a fig without the newton? I tried my first fresh fig ever yesterday and I have to tell you it was rewarding!
To me a fig is similar in texture to a kiwi yet has a smooth and sweet taste. I was pleasantly surprised and now I know like figs!  I have only eaten the meat of the fig, although I have read the skin is fine to eat I haven't tried yet!
As I get older in life I have figured out a few things. I have more patience, more tolerance and a new appreciation for trying things I never have before. I am glad I have opened my mind to foods and the different foods available out there.
Before taking this vegan/vegetarian journey I found myself wondering how exactly vegetarians found enough choices to eat?  Now that I am one and have opened my eyes to all the amazing foods that are vegan / vegetarian friendly I am amazed how many and how good they all are.  There are vastly more choices the you would ever think.
A little about figs.  The figs seems to be one of the oldest farmed fruits out there dating back to biblical times.  In one medium sized fig there are roughly 37-40 calories, 1.5 grams of good fat, no cholesterol and the following: calcium, magnesium, iron, phosphorous, potassium, sodium, zinc and vitamin C.  Figs are a good source of dietary fiber as well.  Because fresh figs do not have a very long shelf life many are dried.  According to what I have come across 2-3 days is about the average shelf life.
If you have any other information about figs please leave in the comments section.
Thanks for visiting!
Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journey of losing 25 pounds in the month of July!

How Vegan Am I Anyway?

I guess I really shouldn't label myself but I did anyway.  I carry the label of vegan by choice.  What I really am is a vegetarian who chooses not to include dairy and eggs in my diet.  It is really super hard to be 100% vegan unless you are incredibly educated since by products of animals are used for everything from additives to soap to ingredients with fancy ass names on food products and the list goes on.  I try, 100% I try to make sure nothing I eat comes from animals, in the meat form anyway.
While I am pretty ok with honey as a sweetener in my bread does that make me not a vegan?  Or does it make me someone who should be looked down upon because I chose the label?  I don't personally think so but some would certainly scoff.  Whatever, you call me what you want, I choose vegan!  The changes I have made in my life are making a difference in the world and I can handle the sneers or scoffs I might get just because not everything I do is 100% vegan.
The industry I work in and have worked in for over 20 something years of my life certainly wouldn't be considered "green" but there are no animals harmed, unless you count horses under the hood!  On a scale of 1 -10 I would give myself a 9.875 on how vegan I am.  I am vegan 98.75% of the time and I am damn proud of it!  Why shouldn't I be?  I am living a healthier lifestyle, saving countless lives a year (including my own), doing my part to help feed others who go hungry, helping conserving the life blood of humanity by the truckload, (water) and helping others anyway I can who may choose to do the same.  So in my mind I am definitely vegan living a vegan lifestyle.  Maybe I am veganistic, or practice veganism, or perhaps veganish, maybe veganlike or my personal favorite wannabevegan, whatever it is I am very happy my wife suggested we follow this lifestyle, it is without a doubt one of the best things I have ever done!
Thanks for visiting the blog,
Until next time,
Kel

Watch my journey unfold as I try to lose 25 pounds in the 31 days of July on my other blog Weight Loss HQ!

 

Casey Anthony - My take

This blog is really not the place for this but I'm going to blog on it and my outlook anyway.  I feel that little Caylee was not served by the justice system.  What happened to her is truly a tragedy.  There is no question in my mind that there is A LOT missing to this story most of us will never know, and thats probably a good thing.
As it relates to the trial and the verdict, I wholeheartedly believe the justice system worked.  It may not have been the outcome the masses wanted but, and think about this for a minute, whose fault is that?  It certainly is not the fault of the jury or judge.  In America, like it or not, anyone on trial for any crime is supposed to be innocent until PROVEN guilty.  Apparently there was this little thing called "reasonable doubt" that came in to play.  Just because you think, feel or believe something doesn't make it the gospel, like it or not.
I personally feel the jury did its job.  They found reasonable doubt that Casey Anthony committed murder and that is how they arrived at their verdict.  Is it right?  Only a select few really know.  I don't think the American public should be outraged by their decision, I truly don't.  I fully support their verdict as they made the best possible decision based on the facts they were presented with.  When our justice system works in this country it is the job of the prosecution to prove beyond a reasonable doubt that the defendant committed the crime they are being charged with.
Any way that is my take on it, like it or not, agree or disagree its fine with me.  I believe the American justice system worked the way it was designed and intended too.

Thanks for visiting,
Until next time,
Kel

Whats Eating Gilbert Grapefruit?

If your not eating grapefruit maybe you should consider it.  What a great food choice grapefruit is.  As it relates to vitamin C a medium sized grapefruit can give you up to 120% of the RDA recommended daily intake!  At only 110 calories (approx by size.) NO fat, 2 grams fiber, 1 gram protein and 13 grams carbs its a great, feel good food!  Consuming a whole grapefruit is filling, adds water to your system and is an energy boost.
On top of that grapefruit is said to help dissolve inorganic calcium in the body.  From what I have read inorganic calcium can deposit in the cartilage of the joints (arthritis).  Grapefruit can also help in weight loss  as it contains high amounts of fat burning enzymes, has high water content to help with metabolism and contains antioxidants for good health.
Don't be afraid to eat some of the white surrounding the flesh of the fruit either!  This contains many added benefits.  If your just drinking the juice of the grapefruit your robbing yourself of important benefits and if your not juicing the fruit yourself you may be getting added calories and junk added.
Grapefruit can be bitter, the fresher it is the better it is.  I have had some grapefruit that literally tastes like candy!  I bought that on a fruit farm where it was harvested that day.  Amazing!  Store bought is sometimes bitter, most of the pink grapefruit is spot on in the taste category.
Give grapefruit a chance.  Eat it for a week, you might grow to LOVE it as I have and get the added benefits from it!!
Thanks for visiting!
Until next time,
Kel
Visit my other blog Weight Loss HQ to follow me on my journey to lose 25 pounds in the month of July!
   
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Recipe - Cool and Classic Vegan Pasta Salad

Nothing says summer like cool refreshing pasta salad.  Here is our vegan take on this:

What we need:
1 box Ronzoni Garden Delight rotini pasta
3/4 medium red pepper
1/2 small white onion
2 med roma tomatoes - seeded
1/2 cucumber
1 celery stalk
1 bottle fat free and light zesty italian dressing

Prepare pasta according to package directions.  While pasta water warms up and pasta cooks cut up all vegetables in to 1/4" X 1/4" chunks. (larger if desired)  Place all but onion in a serving bowl.  Leave onion for last as to not overpower the other vegetables.  When pasta is done cooking drain and put in refrigerator to cool.  Pasta should be cold to touch.  Add cool pasta, onions and 1/2 bottle of the dressing to vegetables in serving bowl.  Stir carefully to combine ingredients.  Add more dressing to achieve your desired coating.  Salt and pepper to taste if desired.

One of my favorite summertime foods, this pasta salad is de-lish!
Enjoy!
Thanks for visiting the blog,
Until next time,
Kel
Check out my other blog and watch my daily progress on my personal challenge to lose 25 pounds in the 31 dyas of July! Weight Loss HQ

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The Man I Used To Be

If your following this blog at all you know I made some life changes in December of last year.  These life changes have made a huge impact on my life and well being.  I want to give you an idea of the difference a few changes can make.  Here is me in October of last year, close to being the heaviest (just under 300 pounds) I have ever been:

I was unhealthy, overweight, obese.  This was one of the happiest days of my life (the day my wife and I were married) and now looking back on the pictures how did I let myself get to that point?  Bad and poor choices in my life and what I ate that is exactly how I got to that point.  I am so happy I chose to make changes.  Happy because I will be able to spend more time here on earth with my wife, kids and grandkids.  To see where I am today I am going to make you work for it!  Check out my other blog Weight Loss HQ for information on my July challenge to myself to lose 25 pounds in 31 days.  I am now at 224.4 pounds and want to be at 200 by july 31st.  Will I make it?  Time will tell!

Thanks for visiting the blog!
Until next time,
Kel

Recipe - Potato Leek Soup

In my youth I worked washing dishes at a high end Inn.  The chef made this potato leek soup and I tell you I could have eaten it very day for years!  It was outrageously good!  Here is a recipe for my vegan version.

What we need:
1 - leek stalk
3 - medium size potatoes
1 - 1 1/2 tablespoon smart balance buttery spread
2 cups vegetable broth
1/2 cup original flavored soy milk
White pepper and sea salt to taste

Cut up leeks in 1" rounds and add them to a 4 quart pan.  I do not use the outer really green part but do use all of the hearts.  Fill pan 3/4 full with cool water and let leeks soak.  Separate leeks to allow any trapped sand to escape.  Sand will fall to the bottom of the pan.  Allow to soak for a good 10 minutes. Scoop out leeks with slotted spoon in to strainer and rinse again with cool water.  Allow to drain.  Melt Smart Balance buttery spread in separate 4 quart saucepan and add leeks.  Add leeks and cook until they sweat on med-high heat for a few minutes.  Reduce heat and let leeks cook until tender (15 minutes-ish) stirring occasionally.  Peel and cut up potatoes in to 1/2" squares.  When leeks are tender add vegetable broth and potatoes.  Increase heat to a boil then reduce to medium and cover.  Gently simmer until potatoes are tender.  Remove from heat and puree the mix with an immersion blender.  If you don't have one of these gadgets I highly suggest getting one!  They rock!  Stir in soy milk, sprinkle with fresh chives adjust seasoning to taste.
Can be served hot or chill it down and try it cold too!    

No one would know you didn't use heavy cream or real butter!

Enjoy!
Thanks for visiting!
Until next time,
Kel

High Energy Foods - Don't leave home without them!

At times during the day we may hit a slump, get sluggish, need a pickup or a pre or post workout food that is packed with energy to kick our mojo in gear!  Here is a partial list of some real winners:
(Maybe you can comment some others I missed!!)
Sprouts - Good source of protein and fiber
Broccoli -
Asparagus -
Spinach - and other leafy greens
Almonds / Walnuts - Tree nuts are awesome energy sources
Peanuts - love 'em!
Peanut butter - love it!
Soy nuts - protein & Omega-3's
Beans - Just about one of the best things ever
Lentils - see above
Seeds - sunflower, quinoa, and pumpkin
Watermelon - Love this fruit, water, potassium and just down right refreshing!
Berries - a handful goes a long way!
Bananas - under rated in my opinion
My #1 pick is good old fashioned WATER - dont underestimate it!!

What did I miss?  Leave a comment!

Thanks for visiting!
Until next time,
Kel

Recipe - Kel's Garlic Hummus Tomato and Cucumber Sandwich

I thought of this little beauty and I eat it all the time.  It's been done before, actually now that I think about it the Barenaked Ladies had it 100% correct in their song "Its all been done"!
I love cucumber and tomato sandwiches.  I used to enjoy them regularly and slather the bread with mayo so I came up with this simple fix to use the garlic hummus in place of the mayo.

What we need:
1/2 cucumber
1 roma tomato
2 slices whole grain bread (vegan)
garlic lovers hummus

Pretty easy stuff, spread hummus on each slice of bread.  Peel cucumber and cut in to slices long ways, lay slices on one piece of bread, slice roma tomato put slices on other side of bread, marry the two halves!

I like the garlic hummus, it adds some kick to the sandwich but there are many varieties of flavored hummus so for variety change it up a bit.  Living in the desert this sandwich is so refreshing and cool, its awesome!  I eat at least one a week!

Enjoy!

Thanks for visiting,
Until next time
Kel