VEG OUT!

EXPLORING the vegetarian lifestyle, PRACTICALLY

go on, you can admit it. You have always been intrigued by the idea. Had an unexplained, innate curiosity. But, you have never believed it to be a feasible lifestyle.

Going Veggie ... as the hip kids call it. Better known to the rest of us as: becoming a vegetarian. As I have grown to explore and learn more about the lifestyle, I find the views on it fall on a spectrum. From complete aversion to a “lettuce leaf lifestyle,” to interest in exactly what a Veggie eats, to wanting to explore the world yourself and even try a few recipes.

But, always, the same thought pops up: "Not eating meat at all?" Or worse yet: “Never eating meat again?” Immediately, the notion is dropped and we order a salad with chicken breast because, at least we’re going halfway.

I’ll be the first to tell you, this all or nothing attitude is exactly what is wrong with our views on health. If I don’t stick to my diet perfectly, forget it. If I screw up even once, it’s over. That’s not how I approach my vegetarian lifestyle. I don’t swear to myself, “no meat ever again.” In fact, I don’t even say, “meat is not an option.” I take it choice by choice, meal by meal. And you know what I find? I always end up wanting the veggie option. What I wish more people knew, is that meat every once in a while is not a sin barring you from exploring a vegetarian lifestyle. My motto is, if most of the time you are eating a plant-based diet, you are doing your body a whole lot more good than not trying at all.

So you want to try a veggie lifestyle? Or, at the very least, begin incorporating more plant-based, yet protein packed dishes into your diet? Here are my top four recipes to VEG OUT this summer!

The Nutty Bird Sour Salad

Serves 4

This delightful little salad is tangy and satisfying. The chickpeas and cashews provide protein, while the avocado and olive oil dressing give you those healthy fats, promoting good cholesterol.

1 can chickpeas, drained

½ can corn, drained

1 avocado, chopped

½ cup cashews

⅓ – ½ cup Newman’s Own Olive Oil and Vinegar Dressing

Combine all ingredients in a medium bowl, minus dressing. Add dressing, salt and pepper to taste.

THE CHICKPEA SAMMIE Serves 4

A twist on the classic tuna fish sandwich, this sandwich is packed with plant-based protein and fiber. Plus, with iron, calcium, magnesium, zinc and vitamin K — your body will be given the nutrients it craves as well.

1 can chickpeas, drained

¼ medium red onion, chopped

2 teaspoon Dijon mustard

1 teaspoon honey

¼ cup roasted pepitas ¾ teaspoon dried dill weed

½ cup mayonnaise

In a small bowl, combine mayonnaise, mustard, honey and dill weed. Add salt and pepper to taste. Mash drained chickpeas in a medium bowl until course. Do not over mash, it is OK to leave some pieces whole. Stir in chopped red onion and pepitas, then fold in mayo mixture. Serve on whole wheat bread with sliced avocado, tomato, and/or lettuce.

Peanut Butter Dream Pie

Serves 1

All the pie filling, without that “crusty” regret. You’ll find it with this delightful little dessert-like concoction. And with a combo of Greek yogurt and peanut butter — you know this one will meet your protein goals for the win.

⅔ cup plain Greek yogurt

1 ½ tablespoons peanut butter, creamy 2–3 packets Stevia sweetener, to taste

Stir all ingredients in a bowl and serve with fat free whipped topping. Sliced bananas may be added for a twist.

Garbage Disposal Bowl

Serves 2–4

Maybe not the sexiest description, but true to it’s name, the garbage disposal bowl is tossing everything in one bowl, minus the kitchen sink. It will also be the simplest and cheapest recipe you’ll make all week. Protein, fiber and healthy carbs are all stored in one of these bowls.

1 can black beans, drained and rinsed

1 can corn, drained

1 medium tomato, chopped

2 cups brown rice, cooked

Avocado ranch

⅓ cup roasted pepitas

Heat black beans and corn in the microwave or on the stove. Prepare rice according to the directions on the box. In a large bowl, layer brown rice, black beans, corn, tomatoes, and sprinkle with pepitas. Serve with dressing to taste.

For more from Mariah, go to mpxfitness.com or find her on social media:

INSTAGRAM/TWITTER: @mpx_mma

FACEBOOK: Athlete page: mariahmpxprussia

Gym page: mpxfargo

EMAIL: mpxmma@gmail.com

Do you find yourself surfing the web on a daily basis for the next miracle weight loss remedy? If so, you are amongst the millions of consumers looking for instant results with little effort. The truth be told, you didn’t gain weight overnight, so don’t expect to lose it overnight.

Below I have provided a sample menu and the reasoning “why” it is important to be cautious of where you are receiving your information. The health and wellness industry changes like your underwear on a daily basis; which means what you read yesterday, is like heating up last week’s leftovers that need to be thrown in the trash. So let’s keep it simple and manageable moving forward. Keeping in mind, you will have to work for your results, and yes I sensed your eye roll when you read the word “work.”

There are a plethora of infomercials, social media posts, and products online that make my head spin, so I can only assume that your head is spinning as well. Newsfeeds and posts of success stories are very uplifting and motivational, however following what one individual did to reach their goal does not guarantee that it is safe, let alone the right approach or method for you. Avoid jumping on someone else’s weight loss wagon, and find your way through educational tools that have been proven safe and provide a lifelong solution for your overall health and well-being. A quick fix can lead to a quick fall and an overall increase in weight in the end.

Eat In Threes

1. Eat every three hours (breakfast, a.m. snack, lunch, p.m. snack and dinner)

2. Eat a protein-fat-carbohydrate for every meal/snack (the trifecta combination)

Eating every three hours and balancing a protein, fat and carbohydrate for every meal/snack will help stabilize your blood sugar, which in turn will increase your energy, productivity and allow you to burn fat at a faster rate throughout your blood stream. When your blood sugar drops low, your body will begin utilizing your muscle and body’s water supply as a form of energy and weight loss, which will result in a slower metabolism (muscle increases your BMR/metabolism and is needed to increase your caloric output at rest).

Usually at this point, your body is tired, lethargic and you feel hangry (hungry/angry); causing your decision-making on nutrition to be well, not so hot. Plan ahead and prevent the hangry mentality from taking place. The key moving forward is to plan ahead and consume as many natural foods as possible. Supplementation has its place. However, supplements should be utilized as a gap filler where you are unable to consume natural produce. Eating in threes will keep you in “the zone” and turn your body into a fat burning and highly functioning machine. Listed below is a sample menu of eating in threes protein-fat-carbohydrate. So remember PFC, not KFC.

EXAMPLE DAILY MENU:

Breakfast

Eggs or egg whites with vegetables and avocado

* Egg white – protein

Yolk or avocado – fat

Vegetables – carbohydrate

AM Snack

Chobani greek yogurt and unsalted almonds

* Yogurt – protein

Almonds – fat

Fruit in the yogurt – carbohydrate

Lunch

Grilled chicken salad

* Grilled chicken – protein

Dressing or oil – fat

Vegetables – carbohydrate

PM Snack

Almond butter covered blueberries with hemp seed

* Hemp seed – protein

Almond butter – fat

Blueberries – carbohydrate

Dinner

Salmon and steamed broccoli

* Salmon – fat and protein (fat dense fish)

Broccoli – carbohydrate

NOTE: The sample menu above does not include the appropriate portion sizes. Yes, it is possible to have too much of a good thing, so portion your meals according to the guidelines provided in the image to the right (unless you are on special restrictions from your physician).

CALORIE CONTROL a simple guide for women

Calorie counting is often complicated, tedious, and inaccurate. So Precision Nutrition has come up with an easier way to control calories. No weigh-scales or measuring cups. No calculators or smart phones. Just the ability to count to two. And your hand. To build your meals:

ONE PALM of ONE FIST protein dense foods of vegetables with each meal with each meal

ONE CUPPED HAND ONE ENTIRE THUMB of carb dense foods of fat dense foods if including extra carbs if including extra fats portion information and images taken from livestrong.com/ blog/a-quick-and-easy-way-to-estimate-portion-size/

NOTE: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

ALSO NOTE: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

Coming in late August, check out my upcoming blog with healthy recipes, food suggestions, workout tips, celebrity guests and motivational videos to keep you moving forward towards a balanced and healthy lifestyle you’ve been searching for at cagencookin.com.

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