Vegan Food Pyramid

This is the food pyramid I'm trying to follow.  I'm still working on substitutions and making sure to balance my nutrition.  Following this will help.

"Keep Moving Forward"

Pinterest Accomplishments

Anyone who has a Pinterest account also has thousands of pins.  Most of those pins are things you want to do: an activity, a workout, a project, different ways to organize, etc.  However, that's what most of those pins do...just sit there. 

I'm challenging myself to accomplish some pins.  I already did some!

 

Make a habit in 21 days.  Put up 21 post-its with the numbers 1-21 written on them.  Pick something you'd like to make a habit, like working out or drinking more water.  Then do it for 21 days.  Each day you accomplish your plan for the day, remove a post-it.

 

I have done this with post-its.  However, I am doing it slightly different right now.  I took a piece of paper and wrote down my Going Vegan Checklist with the numbers 1 through 21 written underneath each.  That way I'm making my checklist a habit one step at a time.

 

I loved this visual countdown to your goal weight with goals and rewards on the side.  I did mine on a piece of notebook paper and posted it on my fridge. 

 

I'm a visual person.  I love seeing my accomplishments.  So I also set up this project.  In one jar you have beads representing pounds lost and in the other how many pounds to go. 

 

 

I love this.  Find your weight, or a weight that's nearest to yours, and drink that amount of water daily.  Many people do not drink enough water.  It is challenging to drink all the water at first.  Maybe tie this in with the 21 day habit project.  After a while it does get easier.  I do find this challenging when I'm busy at work and I'm not paying attention.  I'm working on paying more attention so I take care of myself.  You can't help anyone else until you help yourself.  Staying hydrated helps keep you going.  It's amazing what it does to your energy!

 

All of the above did not cost me a penny.  I had all the supplies I needed.  You don't need anything fancy.  Work with what you have!

 

 

These are the projects I'm planning to do next.

 

 

Packing healthy lunches.

Prepping food once so you eat healthy all week.

 

Prepping food for every part of the day so I don't have to think about it.  I'm so busy now that I need to plan ahead so I don't have to think too much about food except for planning once a month.

 

Which ties into a month of meal planning.  I'm going to start with one week at a time until I make it a habit and then eventually transfer to once a month.

 

I need to work on sleeping better.  I don't always have a regular sleep schedule so if I make these a habit, I might go to sleep faster.

 

 

Do you have any Pinterest projects that you've been meaning to start?  Why not decide on one to do today?!  I challenge you!

 

"Keep Moving Forward"

 

Retraction

In the post "shout out to my dad," I talked about Kind bars.  I found out that not all Kind bars are vegan.  The Dark Chocolate Cherry Cashew ones are not vegan because they have milk in them.  Read the ingredients on products, especially when you are choosing to eat a certain way (even if it's not vegan, but eliminating dairy or gluten). 

Cheap Workouts

There are millions of different activities one can do for a workout.  The most popular people think of is the gym.  Gym memberships can be expensive!  So what do you do?

I personally dislike the gym.  I might use one if I'm staying at a hotel while on vacation or if I choose to use the guest pass on my mom's gym membership.  I still would rather not go.  I like working out at home or outside.  I also like to take classes. 

How do I work out on the cheap?

1. 

 

I take advantage of the bike paths along the lake to walk (and eventually run)

 

 

2. 

 

I've accumulated a collection of workout DVDs.  Some I bought, but most I got as gifts or from my mom's coworker who no longer wanted them. Ask family and friends if they have any DVDs they might not use or like and ask if you can try it.  Maybe set up a workout DVD swap.  It would be like a book exchange.  Let a friend borrow a DVD of yours that they'd like to try and you borrow one of theirs at the same time.  After a specific period of time, swap back.

 

 

3. 

 

Pinterest!   If you have a Pinterest account, I'm sure you've started a board that holds all the workouts you dream of doing.  I say dream because when you pin it, you have a plan of actually doing it, but never get around to it.  I know because I've been there.  It's a great way to get free workout ideas and plans.  You can even find ones that use your body weight so there's no reason to spend money on weights.  If you have some exercise equipment at home, look up workouts for that equipment.  Utilize what you have.

 

 

4.  When new gyms open, a lot of times they have deals that they send out in the mail.  I just got one for a new gym.  It would be $12 a month.  I don't know for how long, but it's an option if you prefer to workout in a gym. 

 

5.  Look to see if there's any free classes or workouts in your area.  Many dance studios will have a free class or a free week for new students.  If you decide you cannot afford the classes, don't register.  There's a dance studio I'd love to attend.  However, I cannot afford to go.  I plan to apply for their work study program.  I'd have to work eight hours a week in their office, but in exchange I'd get unlimited classes. 

 

I live in Chicago.  They hold free workouts in the park and a dancing in the park festival during the summer.  It's a free workout and you can have some fun.  Check out some clubs, like a salsa club.  Some have dance studios come in to teach you moves.  If you get on the email list for that studio, they'll send you promotion texts/emails for specific days at the clubs they'll be teaching at, which  can get you in for $5 if you show the text/email by a certain time. 

 

6.  Find a friend to work out with.  Even if it's virtually.  Check in with that friend when you're frustrated, need motivation, when you completed your workout and when you accomplished a new feat.  It helps keep you on track. 

 

7.  Cleaning.  Yes, cleaning!  Every time you clean something - vacuum, wash dishes - it burns calories.  This is in no way a substitute for a workout.  However, it adds extra calorie burn to your day.  It is also how I make sure to keep my apartment clean on days when all I want to do is sit and watch a movie.

 

There is my list of how I keep my workouts free or cheap.  Instead of spending money on a gym membership, I would personally save it to take a dance class and for the new clothes I'll need when I lose weight.  I am determined to get in the best shape of my life.  By the time I do, it'll be a habit and I'll be able to live my life to the fullest without thinking too much about diet and exercise.

 

"Keep Moving Forward"



Motivating Thought of the Day

Motivating Thought

My biggest excuse last winter was that it was too cold to go running.  I would do fitness DVDs and other exercises at home.  However, my biggest motivation is going outside to walk or run.  It acts as a meditation for me.  I find it relaxing.  It's also motivating to see experienced runners or parents running with strollers.  I have a life goal to be able to run so when I have kids in the future I can become one of the running parents.  It's empowering.

My excuse was the cold.  This year I'm going to make sure to buy thermal workout pants.  I'm always warm everywhere except my legs.  If I have the right pants, I have no excuse. 

It's summer!  Why am I talking about winter?  Because I still haven't officially started running.  I started about two years ago and was able to jog for half a mile.  Then I used the cold as an excuse and stopped. 

I've been walking and picking up speed in order to build up to running.  I'm at the point where I need to switch.  So why haven't I started?

I'm scared!

That's right.  I'm scared to run.  I want to more than anything.  It's time to drop excuses and face my fears.  Friday morning when I head out for my walk on the bike path, I will run instead.  It won't even have to be long.  As long as I can, walk, and then try again.  Eventually I will be able to run without stopping.

I even joined a running group.  They have various meetings practically everyday hosted by different members.  I need a push in the right direction.  I'd like to meet other runners who will motivate me to keep going when I feel like I cannot go another step.  Conquering this fear will help me conquer others.

Pick a fear and conquer it!  Big or small, go after it with everything you have!  Be brave!

"Keep Moving Forward"

Going Vegan Checklist

I am slowly going vegan.  I don't want to rush it.  I want to make sure I do it right and don't feel like I'm on a diet.  It's a lifestyle change.  I'm changing habits.  A habit can be made in 21 days.  I need to make sure that I get all the nutrients I need in my diet, either with food (natural ingredients and supplemented food) or with supplements.  I try to get the majority of nutrients needed from food.  Ingesting a million pills every morning is exhausting.  Try to figure out how to lessen the amount with food.

How am I going vegan?  Well, here's my checklist!

1.  Eliminate soda

     - I gave up soda about three to four months ago.  That wasn't too difficult to give up.  Except for ginger ale, soda has always made me feel sick after drinking it.

2.  Eliminate meat

     - This was more difficult.  I grew up eating meat.  I loved chicken, turkey, lamb...you name it (except hot dogs, gross!).  Chicken was the last meat I had difficulty giving up.  I'd go a couple weeks without eating it and then I'd crave it.  I think I need to make sure I'm getting enough protein, vitamin B12, iron, and other nutrients I could be lacking. 

3.  Eliminate artificial sweeteners and reduce sugar intake

     - Right now I'm focusing on eliminating corn syrup (if you're wondering why, check out my previous post called Corn Syrup: Friend or Foe).  I will focus on other artificial sweeteners afterward.  After I eliminate all artificial sweeteners, my sugar intake will dramatically be reduced.

4.  Eliminate eggs, including in baked goods

     - I added "including baked goods" because that's the only egg I need to focus on eliminating.  I stopped eating eggs when I gave up soda.

5.  Eliminate dairy products

     - I have never been a fan of milk.  So switching to soy/almond/dairy-free milk was not a problem for me.  It's more making sure it's not in something I'm eating.  I discovered Earth Balance vegan butter during college.  I've been a fan for years.  That was another easy switch.  My problem is giving up ice cream/frozen yogurt and cheese.  However, now that I've tried vegan ice cream, I don't want to go back to dairy ice cream.  I am currently working at a frozen yogurt store, so I need to figure out how to do my job without eating the product.  I've been working there for nearly a year.  It's getting easier to say no since I've already tasted majority of the flavors.  I still need to look into Daiya cheese products.

6.  Eliminate processed foods

     - I put this last because it would be a clean up.  Double checking products and eliminating any last odds and ends.  There are some vegan processed foods that I like to eat when I'm in a pinch.  Otherwise, I'd recommend eating fresh, unprocessed plant-based food.

There's my checklist.  This is how I'm doing it.  As you can see, I'm not there yet.  I'm focusing on little things at a time.  I predict that I will be 100% vegan by my 25 birthday on Halloween.

Do one thing at a time.  Even if you don't want to go full vegan but want to choose a healthier lifestyle, choose one thing to eliminate or change.  It will make a huge difference.

"Keep Moving Forward"