Strength and Training for Plant-Powered Ladies
The Cross-Training Issue
Baking with Protein
Tofu-Powered Triathlete
Family Holiday Gatherings
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features 08 Give Thanks
37
In Jo’s Kitchen
49
Featured Athlete Hillary Biscay: How a champion is made
Looking to start a new tradition of giving to nonprofits for the holiday season? Check out some of our favorite organizations. BY LAURA KAPLAN
54 Pumped for Pumpkin Season
Benefits and recipes for everybody’s favorite fall flavor sensation, the beloved pumpkin. BY BROOKE ROSENFELD
57 Strength Training for Runners: the Best of Both Worlds
Yes, running and lifting can be done together! BY BELINDA JANSEN
67
Vegan Holiday Season
23
Kettlebell Lower Body Circuit
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2
Staples 05 Our Team
Winter 2014 » Vol 1 » Issue 4
07 Note from Christy
FITNESS
15 #instagramlove 17 Fuel for Your Body & Mind 23 Lifting Workout 37 In Jo’s Kitchen 86 Bodyweight Workout 95 The Real Deal 99 Say What?
what is Definition? [def-uh-nish-uhn] noun
1» the act of making distinct or clear. Example: That is a clear definition of sustainable living.
2» the condition of being clearly outlined. defined, or distinct. Example: Her biceps have great muscle definition.
Connect with Us
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23 Featured Lifting Workout: Kettlebell Lower Body Circuit 41 Heather Shenkman: Tofu-Powered Triathlete 49 Featured Athlete Interview: Hillary Biscay 57 Strength Training for Runners: The Best of Both Worlds 60 Supersets: Be Efficient and Save Time in the Gym 86 Featured Bodyweight Workout: Tabata Intervals NUTRITION
19 Featured Guide: 20 More Grams of Plant Proteins 21 Baking with Protein 54 Pumped for Pumpkin Season 93 Reader Recipe: Almond & Walnut Crusted Tempeh LIFESTYLE
08 Give Thanks: Giving to Nonprofits for the Holidays 35 Cookbook Review: The Oh She Glows Cookbook 36 Cookbook Review: Superfoods for Life: Cacao 45 Cruelty-Free Makeup for the Stage 67 Vegan Holiday Season: How to Navigate Family Gatherings 73 Featured Guide: Vegan Holiday Gift Guide 77 What the F@¢k is a Tofucken? Compassion Meets Excess TRANSFORMATION STORIES
33 Sky Chari: A Journey to Health 63 Amy Hartford: From Runner to Triathlete and Back Again 83 One Month of Veganism: Six Women’s Experiences
who is Definition? Strength and Training for Plant-Powered Ladies
Definition is for the woman who is passionate about her health and fitness. Our goal is to help empower women of all shapes and sizes to embrace their inner strength
Staff
and nourish their bodies with the
Christy Morgan
best plant-based vegan lifestyle
Dani Mouser
that nature has to offer. Definition
Belinda Jansen
contains insightful interviews with
EDITOR IN CHIEF
CREATIVE DIRECTOR
ART DIRECTOR
ASSOCIATE EDITOR
Holly Noll
ASSOCIATE EDITOR
Esther Oakley
ASSISTANT EDITOR
Laura Kaplan
vegan athletes, nutritional guidance and tips, resistance training and bodyweight workouts, inspira-
Contributors
tional transformation stories, gear
What the F@¢k is a Tofucken?, Evan Benton
reviews, and of course, recipes for
A Journey to Health, Sky Chari Tabata Intervals, Lacy Davis Featured Reader Recipe, Lacy Davis & Melissa Lacitignola
quick and tasty wholesome meals. We provide the space for building
Fueling Hunger or Feeding Appetite: Why Does it Matter?, Erin Fergus
a fit, healthy, compassionate life
One Month of Veganism, Clea Grady
and support you in your journey.
From Runner to Triathlete and Back Again, Amy Hartford
In short, Definition is a magazine
In Jo’s Kitchen, Jo Hudson Cruelty-Free Makeup for the Stage, Chelsea Madore Pumped for Pumpkin Season, Brooke Rosenfeld Vegan Holiday Season: How to Navigate Family Gatherings, Emily Segal
for strong plant-based women, without the junk—because nobody has time for junk.
Tofu-Powered Triathlete, Heather Shenkman
Reading the Fine Print Please use the content of Definition Magazine wisely: It is intended to educate and inform, not to replace the care of a health professional. Content of this magazine cannot be used without express written consent. Copyright © 2014 by Definition Magazine, Vegan Ladies Who Lift, and the individual authors.
On the Cover
This issue features Hillary Biscay. Check out her super inspiring interview on page 49!
Christy Morgan Editor-in-Chief Vegan chef, author, educator, personal trainer, world traveler, cat snuggler, tea drinker, dumbbell slinger. Lover of plantpowered food and helping others find their bliss. Vegan since 2002, became obsessed with fitness and lifting heavy stuff in 2013. One bodybuilding show, two adventure races, and two triathlons under her belt with more adventures on the horizon. The Blissful & Fit Chef Âť Website | Facebook | Twitter | Instagram
Laura Kaplan Assistant Editor Curly haired, artistic flair, lover of words, learning, animals, and people. Lost about 70 pounds from rediscovering the vegan diet and a new love of fitness. Committed and passionate about helping others along their vegan journey. Has a vegan food blog, Banana Curl, Vegan Girl and is in the process of starting a vegan mentor program in Rhode Island. Website | Facebook | Instagram
Dani Mouser Creative Director Plant-Powered Health Coach, broccoli lover, taste tester, fitness instructor, yogi, weightlifter, photographer, designer, and master recycler. Active volunteer in her hometown, awarded Junior First Citizen. An ex-obese junkfoodetarian, she transformed her health and wellness through nutrition and exercise. Founded Cherry City Vegans group to promote local plant-based options. Vegetarian since 1996. Vegan since 2012. Changing the world, one person at a time. Sweet Potato Health Âť Website | Facebook | Twitter | Instagram 5
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our team
Belinda Jansen Art Director Her love of animals makes a vegan lifestyle the only logical choice. She’s also passionate about nature, art, running, and health & fitness. Her sport is distance running, but when she’s not hitting the pavement, she’s in the gym lifting heavy things. Website | Instagram | Twitter
Holly Noll Associate Editor Lifelong chef creating everything from cupcakes to raw cookies to protein waffles and all things in between. Internationally published food writer, health educator, lifestyle coach, teaching chef, blender addict and weight-lifting gym junkie who races shifter karts. Cohost of the lifestyle and cooking show/blog Vegan Shortcake. Eight year vegan for ethics and health, certified in Plant Based Nutrition from Cornell, puppy mom and coffee enthusiast. Finding harmony in food and fitness to inspire evolution in the world and smash outdated perceptions of what can or can’t be done. Vegan Shortcake » Website | YouTube | Instagram | Facebook
Esther Oakley Associate Editor Vegan personal chef, baker, instructor, lifestyle coach, menu consultant, speaker, rock climber, triathlete, pole dancer, hiker, reader, traveler, and sun lover! Vegan since 2009, she dove into fitness shortly after (literally—swimming is my first love) and hasn’t looked back. Her latest obsession is lead climbing, so between that and pole my main lifting is: herself! She loves seeing others get out there and find the way of movement that is the way that makes them say “Yes, I love this!” ABC Vegan » Website | Facebook | Twitter | Joy of Vegan Living » Website winter | 2014 | definitionforladies.com
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Note from Christy
Sharing plant love from across the globe I’m in Melbourne, Australia as I write this letter to you! When I took off for a two month excursion through Indonesia and Australia last month I knew this issue would be tough to pull off. We decided to release the holiday issue before Thanksgiving (if you celebrate it) because we really wanted to share some cool gift ideas for the fit women in your life. This entire issue was created while I was giving a retreat in Bali and living out of hostels with unstable internet. To say I wasn’t worried if issue four was going to manifest would be a lie. But here we are! Issue four is our cross-training issue. Though we are all about women lifting heavy stuff, we also know and appreciate the dedication of other types of athletes. When I read about our Featured Athlete, Hillary Biscay, and her amazing feats I was floored. I wanted to pick her brain to see how someone could possibly do 66 Ironmans! My friend Heather inspired me to do my first triathlon four years ago and I immediately thought of her for this issue. Both these women are inspiring, and there’s more throughout the issue to do the same. The article by our designer Belinda is just what you need if you are a marathoner. It wouldn’t be a holiday issue without some holiday recipes!
We hope you have a wonderful holiday season! We’ll see you
This is my favorite time of year because I get to eat so many
next year with a new subscription option and ways to get
delicious, cruelty-free comfort foods. We’ve got a good mix
your new year started off healthy and fit!
of both healthy and more decadent recipes for you to try. We hope you add them to your holiday table!
Christy Morgan, Editor-in-Chief
It’s hard to choose a favorite article but I really love our feature on four non-profits you can donate to instead of giving material gifts to your loved ones. That is, if you feel like breaking out of the mold. If you want to keep it simple we have a gift guide full of all our favorites things that every fit lady needs.
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GIVE thanks!
A new tradition of giving to nonprofits for the holidays by Laura Kaplan
Are you stumped about what to give as a gift to someone who has everything? Do you know an animal lover who would cherish the thought that their gift goes directly towards helping animals? Is your best friend an activist who asked you not to buy them anything? Do you want to give back to the vegan community and support the wonderful work many vegan nonprofit organizations do? These are excellent reasons to start a tradition of giving donations as gifts this holiday season. When you donate to a cause you care about, you are allowing the organization to keep growing and making the world a better place for animals, humans, the environment, and much more. The details of how to donate for each organization are slightly different. Some organizations, such as VINE and Our Hen House, can give additional gifts when you donate (see their stories below for more information). Some organizations give you the choice of donating monthly (if you’re feeling extra generous or want to spread out your donations over the year) or making a one-time donation. If you want to give a gift in someone else’s name and the organization’s donation page doesn’t have that option, be sure to contact them first and ask them if they can do that for you. Not sure where to start? Here is a sampling of some of our favorites. We hope your holidays leave you with warm, fuzzy, and positive feelings this season. Not only will these gifts please your friends and family, they will make a bigger impact than any material gift ever could. »
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Photo by Jo-Anne McArthur.
Our Hen House Website | Donate
Let’s face it, media is not always positive and conducive to making change in the world. However, a great strategy is to create your own media that is positive and capable of making change. The founders of Our Hen House, Mariann Sullivan and Jasmin Singer, do just that. They have developed a 501(c) (3) nonprofit organization that makes media to bring about change for animals. They produce a popular podcast interviewing notable vegans who do awesome work for animals, host a TV show, and publish an online magazine and e-books. The hope is all these forms of media will inspire others to take responsibility for changing the way our society treats animals, whether they just love their dog or are a vegan activist already. By giving the gift of a donation to Our Hen House, you will be supporting their work, funding their media-creation endeavors, helping spread the vegan love, and making the world a better place for animals. They even have special gifts that go along with each level of donation. 
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Youth Empowered Action (YEA) Camp Website | Donate | Video
Like the name implies, YEA camp is a place where youth activists are empowered to take action on issues they care about. They learn how to be more effective activists and apply those skills when they return to their own communities and schools. Issues such as bullying, racism and animal rights are discussed and campers learn how to solve problems they face in the world. There are many campers interested in animal rights and vegan causes, and the camp only serves vegan food. Campers say that YEA camp is a life-changing experience. These inspiring young people are not only empowered to change their own lives, they plan on changing the world as well. Donations to YEA go towards funding their scholarship program and delivering their programming in three different locations across the United States. Âť
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Food Empowerment Project Website | Donate
When you come from a culture where eating animals is the norm, it can be difficult to find ways to support your transition towards veganism. That’s why Food Empowerment Project has created many resources, such as Food Chain, a printed monthly newsletter to help people go and stay vegan, and veganmexicanfood.com, a site full of vegan recipes that can be viewed in both English and Spanish. The main F.E.P. website has information on growing your own food, eating on a budget, vegan wine, and more. They strongly believe in an interconnected view of oppression in the food industry. This is shown through animal rights, ethical veganism, and support of food industry workers, especially farm workers who help put food on our tables. Their information about chocolate production in West Africa, where issues such as child labor and slavery take place, is a great resource, along with their chocolate list. You’ll find on their calendar events such as vigils at chicken slaughterhouses, school supply drives for children living with their families in farm worker labor camps, vegan food drives for farm workers, and the like. By donating to Food Empowerment Project, you are supporting food justice for all. »
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Photo 13 by Salena Salfen.
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VINE Sanctuary Website | Swag Shop Sponsor Animal | Donate
A vine growing in the wild is a metaphor for the mission at VINE Sanctuary. Vines tangle around trees, provide animals homes, and can even make human-created structures more beautiful. The tangled vines are a reminder of the connection that animals, humans, and nature share. VINE stands for Veganism Is the Next Evolution. Humans are animals, and all animals can be victims of oppression. All forms of oppression are interconnected, just like the vines. In order to end oppression, humans need to go vegan. VINE believes that we should avoid products produced through non-human animal suffering as well as products produced through human suffering (such as through slavery or abuse). Much of VINE’s mission is to address and educate about these issues. The Sanctuary is located in Vermont and houses and cares for many animals who have escaped or been rescued from the meat, dairy, and egg industries. It’s home to chickens, cows, ducks, doves, geese, pigeons, sheep, emus, and even some parakeets! VINE does a lot of work, ranging from caring for their animals, advocating for animals, and supporting and bringing about social justice for everyone and the environment. Their website contains a wealth of information that is worth checking out. Not only can you donate, you are also able to purchase “swag.” Or you can choose to sponsor an animal and your money will go directly to their care. You and your gift recipient will receive a photo of the sanctuary resident, a bumper sticker and updates about how the sanctuary resident is doing. • Find Laura online: Check out the Our Team page!
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LOVE #definitionforladies #veganladieswholift Want to see your photo shared here? Simply tag your toughest, sweatiest, heaviest, pumping iron workout photos or your delicious plant-powered meal with #definitionforladies and #veganladieswholift for your chance to be featured in our next issue! Âť
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#instagramlove @veggielover75 Being on vacation doesn’t mean you have to take a break from working out. Do whatever you can! @plantbasedbooty Congrats to Jasmine for all her recent wins for many bikini competitions! This girl is on fire!
@herefishyfishy2 Lori has had an amazing transformation eating plants and lifting weights. Great job! @tahoevegan It’s the season for pumpkin everything! Be sure to check out the article all about them and our many delicious recipes for fall this issue. @michele_rawmirez Vegan ladies who lift know how to eat! This plate of wholesome plantbased goodness is making our mouths water. @kgxvx The family that works out together stays together. Kelly’s son is ready to get buff and she’s just the woman to show him how!
For Your
by Holly Noll
The holidays can be hard mentally and physically. With so much rich, delicious food everywhere you might not know how to resist. There are ways to satisfy those holiday flavor cravings without the excessive calorie count. Nutritionally, this recipe is rock solid with a good amount of protein, super healthy fats, and energizing carbs. But where it really shines is when living up to its name. From the ‘just like pumpkin pie’ flavor to the pie crust-inspired crunchy granola, this will give you the power to get through the holidays without a single feeling of sacrifice. »
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We all know that a killer workout takes more than just physical effort. It also
Pumpkin Pie in a Glass
takes mental focus, a drive to finish, and a commitment to push past any obstacles
Ingredients:
to get the last set in. For me, this mental
1/2 cup (118ml) unsweetened vanilla soy milk
battle can be won or lost simply by what’s
1/3 cup (78ml) pumpkin puree
you’ll find my favorite fast-paced workout
2 de-stemmed dried white turkish figs 1 scoop (30g) mocha protein (NitroFusion is my fave) 1/2 teaspoon (3g) pumpkin pie spice 1/2 teaspoon (3ml) vanilla extract 1/4 teaspoon (2ml) almond extract 6 sprouted and salted almonds (or raw almonds are fine) 1/2 frozen banana 3 large ice cubes 1 tablespoon (15g) your favorite granola, for garnish 1/2 teaspoon (3g) cinnamon, for garnish Directions: Add milk to blender and turn on its lowest setting. While the blender is running, add the protein, extracts and spices. Turn off and add the rest of the ingredients. Return the lid to the top of the blender with the plunger and blend on medium high until totally smooth. Pour into your glass and add granola on top then sprinkle with cinnamon. Enjoy! •
Nutrition per serving: Calories: 415 Fat: 8 g Carbohydrates: 54 g Fiber: 11 g Net Carbohydrates: 43 g Protein: 34 g Find Holly online: Check out the Our Team page
coming through my headphones. Below playlist as of late. Young and Beautiful Cedric Gervais Remix Radio Edit – Lana Del Rey, Cedric Gervais GO! feat. Karen O – Santigold Bad Girls Switch Remix – M.I.A., Missy Elliot, Rye Rye Knockout – Lil Wayne, Nicki Minaj Never Gonna Stop – Jay Kill, The Hustle Standard Phresh Out The Runway – Rihanna I Am Not Done (HD Smith Remix feat. Moxiie) – Rob Bailey, The Hustle Standard, Moxiie Killin’ It – Krewella Telephone – Lady Gaga, Beyoncé Help I’m Alive – Metric Beggin For Thread – Banks You’re No Good – Major Lazer Glory and Gore – Lorde
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more grams
20
of Plant Proteins
Think it’s hard to get enough protein on a plant-based diet? Protein
is found in so many plant foods, from beans to whole grains to nuts to even your leafy greens, so as long as you are eating a well-balanced plant-based diet based on whole foods, you will easily meet your daily needs. To get you started, here’s more examples containing around 20 grams of protein each! • By Esther Oakley
Farro
3/4 cup 480 cal 0 g fat 99 g carbs 9 g fiber
Red Lentils 1/3 cup 238 cal 1 g fat 40 g carbs 20 g fiber
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Spelt Flour 1 1/4 cups 600 cal 5 g fat 110 g carbs 1 g fiber
Pecans
2 cups 1506 cal 157 g fat 30 g carbs 21 g fiber
Pumpkin Seeds 2/3 cup 480 cal 22 g fat 15 g carbs 3 g fiber
Tofurky Roast 14 grams 150 cal 4 g fat 8 g carbs 2 g fiber
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Soy Milk 22 ounces 220 cal 11 g fat 8 g carbs 6 g fiber
Photography by Belinda Jansen.
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Baking With Protein
The key to crave-worthy protein-packed sweet treats
by Holly Noll Baking with protein powder is a marriage of my two favorite
ing is that it typically tastes sweet already, so you don’t need
things: recipes that support my fitness goals and delicious,
to add sweetener. This helps make the macronutrient profile
sweet treats. It’s a tricky game though, because every protein
of the finished product ideal. Though I rarely add sweeteners
powder reacts differently in a baked recipe. Some brands are
to the actual batter, I do use different extracts and spices to
amazing for shakes but fail in muffins. Other powders are
swing the flavor profile in whichever direction I want without
great for cookies but lack texture for a blended drink. It can
adding extra calories. I’ve found that extracts and spices make
be an expensive game of trial and error, but this article will
you feel as if something is more sweet than it actually is, like
help you navigate your way through the winding path of bak-
with vanilla and cinnamon. If you do find the need for a little
ing with protein powder.
more sweetness, there are a few liquid stevia brands that work
As a general rule, the slightly more dense proteins work better
wonderfully (like SweetLeaf Stevia Drops).
for baking while soft, powdery proteins aren’t as great. They
For this muffin recipe I’m using chickpea flour for its lower
tend to make baked goods too dense, moist and squishy. This
carbohydrate and higher protein qualities, as well as the cakey,
is exaggerated when making things gluten free. To avoid this,
dense texture it creates. The protein for this recipe is coming
make certain that you bake your recipe long enough. Poke the
from an online retailer called True Nutrition because I like the
tops of your baked goods with one finger to assure that they
consistency it gives to baked goods. Feel free to experiment
are not too soft and bounce back quickly. You can also use a
with one (or more) different plant-based proteins you might
toothpick to prick one muffin towards the center. If it comes
have around.
out dry, it’s done! Let them cool completely before removing from the paper or eating, as super high protein recipes usually need time to set. The awesome thing about using protein powder when bak21
The key to crave-worthy protein-packed baked goods is really a lack of fear, so don’t be afraid to try new things. Add a little more protein, try a new flour, play around with extracts and additions, and have fun with it! »
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Crumble Top Spiced
Apple Protein Muffins with
Vanilla Toffee Creme
1 teaspoon (5g) cinnamon 1 tablespoon (15ml) Earth Balance ‘butter’, melted 1 teaspoon (5ml) vanilla extract Mix dry ingredients together then add the ‘butter’ and extracts. Squish around with your fingers until combined, but do not overmix. Set aside. Ingredients:
Creme
Batter
1 1/2 cup (355ml) unsweetened plain soy or coconut yogurt
2 scoops vanilla protein (60g) 1 cup (90g) chickpea flour 1 tablespoon (7g) flax meal 2 teaspoons (10g) baking powder 1 medium apple, peeled, cored and cut in small cubes
2 droppers of toffee stevia 1 teaspoon (5ml) vanilla extract Mix together and set aside. Directions: Fill a standard 12 muffin tin with foil-lined cupcake papers
1 1/2 cups (355ml) soymilk
then add batter three quarters full each, making sure to
1 tablespoon (15ml) pineapple juice
get apple chunks in every muffin. Add an equal amount
1 teaspoon (5g) cinnamon 1 teaspoon (5ml) vanilla extract
of crumble over the top of each. Bake at 350* F (180 degrees C) for 35 minutes or until totally cooked through and browned on top. Remove from oven and transfer to a
1 teaspoon (5ml) almond extract
cooling sheet.
1/4 teaspoon (5ml) maple extract
Assembly:
Mix all dry ingredients with a whisk. Add wet ingredients and mix. Fold in apple cubes. Crumble 1⁄2 cup (40g) rolled oats 1/8 cup (14g) chickpea flour 1 tablespoon (7g) brown sugar 1 tablespoon (7g) turbinado sugar 1 tablespoon (7g) vanilla protein powder
Once completely cool, remove from liner and add a dollop of creme on top of each muffin just before serving. Decorate with a sprinkle of cinnamon or pumpkin pie spice mix. Enjoy! Makes 12 Muffins. • Nutritional Stats include topping and creme per one muffin Calories 128 Fat 4 g Total Carbohydrates 15 g Net Carbohydrates 11 g Protein 10 g Find Holly online: Check out the Our Team page
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kettlebell
lower body circuit by Christy Morgan
1 Heavy Kettlebell 2 Lighter Kettlebells
5 Exercises 8 –10 Reps 3– 4 Rounds
As someone whose “trouble area” is the upper thighs I prefer to do a heavy circuit style training one day a week for my lower body, which helps shed fat while building and maintaining muscle mass. Circuit or metabolic training is used to keep the heart rate up, boost calorie expenditure, blast fat, and give you a cardio workout without wasting away on the treadmill. Even though we call this a lower body workout you are using your full body to maintain good posture and alignment during the exercises. We threw in an ab exercise, which should use one of the lighter kettlebells, for good measure. Ideally you would move through this circuit with minimal rest between exercises. If you do rest keep it short; under 30 seconds or as long as you need. At the end of the circuit rest 1–2 minutes, then repeat. Start with 3 rounds then progress to 4 rounds of the full circuit when you are ready. Choose the appropriate weight for the exercise. The heavier kettlebell is for swings and one leg deadlifts, while the smaller ones are used in the other exercises. If you choose to regress the movements you will need to increase the repetitions. »
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featured lifting workout
1 KETTLEBELL SWINGS: 8 to 10 These are the traditional Russian kettlebell swings, which stop at chest height (the American swings go overhead and can hurt your lower back and shoulders if done incorrectly). Stand with feet about shoulder distance apart and hold the kettlebell handle with both hands facing you and arms straight. Bend knees and go into a half squat, hinging forward slightly so the kettlebell lowers and goes back between your legs. To drive the kettlebell up, engage your abs, tighten the glutes, and thrust the hips forward as you straighten your legs and swing the kettlebell up to your chest height with straight arms. Do not use your arms; the power is coming from the glutes and hip thrust. Your arms should never bend, and the swing should never be too fast or uncontrolled. Continue this motion smoothly for about 10 swings. Carefully slow the motion down and squat to place the kettlebell on the ground. Alternative: Use a dumbbell instead by holding onto it firmly around one of the larger sides with both hands, rather than at the handle Âť
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featured lifting workout
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2 ONE-LEG STIFF-LEGGED DEADLIFTS: 10 each leg Stand with feet about hip-width apart, holding the kettlebell in both hands, palms facing in towards you. Shift your weight to one leg. When secure on the standing leg, let the kettlebell guide you as you tip forward with straight arms, raising the opposite leg behind you, touching the kettlebell slightly to the ground (but don’t rest there). Keep a soft bend in the standing leg with hips level with the ground. Your body position will be in a T. Squeeze your hamstring, glutes, and core to rise up to the starting position while maintaining a flat back. If you are having trouble with balance, put the rear foot on the ground between reps. Complete all reps on one side before switching. Note: This exercise requires great balance. If you feel unbalanced stand next to a wall (standing leg against the wall), use the lighter kettlebell in the hand opposite of the standing leg. The arm nearest to the wall can be used to brace yourself. Progression: Hold kettlebell in the opposite arm of standing leg and slightly cross over your foot at the bottom of the movement Regression: Deadlift without holding kettlebell Alternative: Hold dumbbell or a small plate 
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featured lifting workout
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3 WALKING LUNGES: 8 to 10 each leg Stand with feet hip-width apart and hold the lighter kettlebell in each hand with palms facing in. Step your right leg out into a lunge keeping both legs at a 90° angle so the knee doesn’t come in front of the toes. Keep chest high and back straight; do not lean forward. Squeeze both quads and glutes to bring the left foot forward next to the right foot. If your balance and form is good, try stepping the left foot all the way through to the next lunge instead of stopping in the center. Note: No space? Do alternating front lunges instead. Progression: Add a bicep curl at the bottom of the lunge, add a pulsing lunge with each step, or reverse walking lunges Regression: Walking lunges without holding kettlebells »
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4 WEIGHTED SITUP: 8 to 10 Lie on a mat with legs bent and feet flat on the floor. Grasp one of the lighter kettlebells around the round bulb holding the weight out in front of your chest with straight arms. Avoid tucking your chin to your chest, and focus on engaging your abs to lift your upper body up (think about moving the kettlebell toward the ceiling instead of toward your thighs). Slowly lower with control, feeling each vertebrae touch the ground as you lower to the map. Don’t lose the tension in the bottom, and go straight into the next rep. Progression: Lying on a decline bench Regression: Regular sit up without weight
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Âť
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featured lifting workout 5 CURTSY LUNGES: 10 each side The curtsy lunge is very similar to an actual curtsy. Stand with feet hip-width apart with the lighter kettlebells in your hands, palms facing in. Rest most of your weight on the right leg while you step your left leg diagonally behind your right foot, far enough that your knees don’t go past your toes. Let the toes of your left foot touch slightly down behind you with your weight resting mostly on the standing leg. Squeeze your quads, inner thighs and glutes to bring your left foot back to start. Repeat all reps on one leg then switch. Progression: Let the back leg hover close to the ground instead of touching for a balance challenge Regression: Curtsy lunges without holding kettlebells •
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A Journey to Health
How Sky Chari found her center on the vegan food spectrum
From a young age, something always felt wrong about eating
Upon graduating, I moved to my beloved San Francisco, and
some animals while loving others. When I declared myself a
had a huge wake-up call. Without a car, I was dependent on
vegetarian at age 12, my family was not surprised. They were
the bus. The bus stop, however, was uphill from my apart-
also not equipped to help me make the transition health-
ment (as were most other things in my hill-laden city) and
fully. Our family was not healthy to begin with, so I walked
it took all of my effort to make it to the top each morning.
my compassionate path alone, figuring it out as I went along.
I was overweight, out of shape, and knew it was time for a
This meant my teenage years were full of pizza, nachos, and
change. Afterall, I was a vegan! Shouldn’t I feel good? Weigh-
donuts. I loathed exercise, but maintained a normal weight
ing myself and seeing 156 on the scale (the highest I’d ever
thanks to my youthful metabolism. It wasn’t long, however, before dairy really started bothering me. I started looking into veganism when I couldn’t tolerate it without taking pills. Even then, my focus wasn’t on my health. My research confirmed my worst fears about the horrors of the dairy industry. My jump into the “V end of the pool,” while good for my stomach, was mostly about putting an end to the animals’ suffering, not my own. Still, it was a long road without the health impetus to spur me forward. If I knew something wouldn’t upset my digestion – a muffin made with eggs, a milk chocolate bar – I would eat it. In college, I got more serious about ethical veganism. Moving from New Jersey to California opened my eyes to the abundance of healthy vegetables I simply wasn’t exposed to growing up. I finally went 100% vegan, dropped a few pounds, felt a little better, and thought my ethics and health had finally aligned. However, this was the late ‘90s, and new vegan junk foods were hitting the market all the time. I was suddenly free to eat vegan versions of the exact same pizza, nachos, and donuts I had loved just a few years earlier. And, enjoy I did! 33
been at 5’3) was the final straw. » BEFORE
“For the first time in my life, I felt healthy.”
NOW
In researching healthy veganism, I decided to give a raw food
While experimenting with cooked foods, I also joined a gym
diet a try. WHOA! The pounds quickly began melting off,
and had a few sessions with a trainer to get comfortable with
and I suddenly had energy to burn. I was still too embar-
the equipment. It wasn’t long before my love affair with lift-
rassed to join a gym, so I got moving with exercise DVDs at
ing really took off, and lifting heavy is now one of my favorite
home. For the first time in my life, I felt healthy. I knew what
things to do! I already felt good before, but weight training
it was like to feel capable, energetic, and happy. I lost more
allowed me to feel stronger and more confident in my body.
weight switching to the 80/10/10 raw diet (mainly fruits and
I carry myself differently because of this discipline, and I
greens). I was on top of the world…except for one major
wouldn’t give up my weights for anything.
problem. I missed eating with friends!
These days, my diet is focused around whole, plant foods.
San Francisco is a very vegan-friendly city, but not for those
Sweet potatoes, kale, and beans (all cooked!) are among my
who eat low fat, raw foods. It’s a challenge. Needless to say,
favorites. I eat a huge salad at least once a day. I don’t deprive
my friends were thrilled for me and my transformation, but
myself from the joy that is dining out, trying new foods
their tolerance for eating at all-raw restaurants grew thin.
(all vegan, of course), and indulging in dark chocolate. My
My patience was tested going to restaurants and eating a
workout regimen is composed of a mixture of cardio intervals
dressing-less salad and fruit cup with them. I knew my diet
(elliptical/rowing machine/hiking/spin class/kickboxing),
was too extreme for my mental well-being, even if my body
weightlifting (either on my own or with my superstar vegan
loved it. Before I could make a change, however, I had to
trainer, Sebastian Grubb, pole dancing (LOVE me some
believe I could add cooked vegan items back into my diet
SFactor), and stretching/yoga.
without compromising my health or gaining weight. Enter: real workouts!
It may have taken me awhile to find my healthy balance, but I’m now 35 and have never felt better. Lifting more weight and eating more plants was the key to my success. •
winter | 2014 | definitionforladies.com
34
The
Oh She Gl ows Cookbook A glowing addition to your kitchen By Erin Fergus
the recipes, you’ll find many that are gluten-free and soy-free, including heaps of suggestions for substitutions for other allergies or sensitivities. Each recipe has an introduction, tips or information about preparing food ahead of time, the preparation and cooking time, and often variations of the recipe or suggestions for leftovers. The breakfast chapter includes options for lighter food such as smoothies, warm breakfasts,
My transition from a vegetarian
savory dishes, and the brunch-worthy Maple-
to a vegan happened in stages
Cinnamon Apple & Baked Pear Oatmeal. Mov-
and took several years. I began
ing forward you’ll find unique recipes like the
cooking during the summer of
Glowing Strawberry-Mango Guacamole in the
2012; before then my din-
appetizer chapter. The goal for the salad chap-
ners consisted of microwaved
ter was to provide stereotype-busting creations
veggie burgers and some
that include protein and healthy dressings. The
sad frozen veggies. One
entrees are developed to satisfy vegans as well
big issue holding me back
as omnivores and range in the type of cuisine
from a full transition was
from the Crowd-Pleasing Tex-Mex Casserole to
that most vegan cookbooks
Protein Power Goddess Bowl. Even the desserts
had obscure ingredients
include whole grain flours and natural sweeten-
and often lacked pictures.
ers so you can feed your sweet tooth in a healthy
get yours here
When I decided to cook my family a full vegan Thanksgiving dinner, my
way. Possibly the most interesting chapter is the
online search brought me to Angela Liddon’s Oh She Glows food blog.
homemade staples, which teaches you how to
This was my first exposure to beautiful vegan food I felt confident I could
make many of the things that are used in your
create in my own kitchen. So when The Oh She Glows Cookbook came
day to day cooking.
to print I knew I had to have it.
There are plenty of positives to this book with
This cookbook is especially sentimental because I found it on Fourth
only a handful of drawbacks. Oh She Glows
of July weekend, flipping through it while sitting with my mother. My
might not be someone’s “go-to” cookbook
parents have always been supportive of my lifestyle, but it wasn’t until my
because many of the dishes are elaborate with
father finished a stem cell transplant after his second bout of lymphoma
lengthy ingredient lists. Also, there is a lack of
that my mother realized a plant-based way of eating could be quite power-
nutritional information. I don’t track calories
ful. Aside from the gorgeous pictures, part of what sold my mother on Oh
year round, but I know many people would like
She Glows was the five-page introduction. Angela introduces herself then
to see those numbers.
goes on to describe how various types of disordered eating habits and a love of animals lead her to a whole foods plant-based diet. It really made the book more personal to us.
If you have followed Angela for a while and want more of her recipes, if you are feeding omnivores you want to impress with plant-based
The first chapter is “my natural foods pantry,” which is helpful for people
food, or you just want a new vegan cookbook
like my mother who aren’t accustomed to this kind of cooking or want to
for your collection, I would definitely recom-
learn more about the ingredients they’ll be using so they feel prepared. In
mend this book! •
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winter | 2014 | definitionforladies.com
Chocolate?
Who Doesn’t Love
A review of Superfoods for Life: Cacao by Matt Ruscigno and Joshua Ploeg By Holly Noll
When I recieved the book Cacao from my friend Matt Ruscigno with the “Eat Plants. Get Strong. Save Animals” sticker and a “FLEXVX” note, I knew I’d be stoked. So many cookbooks fail to take risks; they simply walk through the multitude of random recipes they’ve seemingly perfected with very little to set them apart. Every now and again, however, one comes out that pushes the envelope. Chocolate in EVERYTHING? I was in. I will admit that a few of the savory recipes were beyond my taste, but that is what happens when you take risks with food. Not everyone is going to love every recipe. The “Mashed Cacao Sweet Potatoes” were made to fill wraps. This recipe was filling and interesting but the chocolate flavor didn’t feel get yours here
quite balanced with the other spices. My favorite recipes
were the sweet ones, but for a girl who could eat sweets all day, every day, that’s not a big surprise. The “Simple Yet Effective Trifle” was crucial. It was simple to make, inexpensive, and everyone in my varied taste house absolutely raved about it. I used fresh blueberries as well as warmed frozen cherries, with pumpkin spiced cookies to fill the space of “cake” in the recipe. It was divine. Another thing I loved about this book was the detailed and intelligent explanations of all the reasons these ingredients benefit you. From fast recovery to helping with hypertension, this book spells out just how amazing the superfood cacao is for you, while also expanding on the other awesome ingredients that it can be paired with to make unique recipes. In all, this cookbook makes a stance that I can fully back: that chocolate belongs everywhere, all of the time - pushing this idea to the max with recipes like savory chocolate pizza and even throwing one in for us girls by finishing with the “Cacao Sugar Scrub” that now lives in my shower. • winter | 2014 | definitionforladies.com
36
In Jo’s Kitchen
Parsnip Cranberry Slice
This slice is dense and moist, a bit like cornbread, and would be great served alongside a soup or stew or even slathered with pickle or chutney!
Ingredients: 1 cup (90g) chickpea flour 1 tablespoon (15g) flax 1/2 teaspoon (3g) salt 1/2 heaping teaspoon (2g) dried mixed herbs 1 large sprig fresh rosemary, chopped roughly 1/2 teaspoon (2g) baking powder
Directions: Mix the dry ingredients together and set aside. Chop the onion and set aside then grate/process the parsnips (to a rice like consistency), and mix both into the dry mix. Add the vegetable stock and mix to evenly distribute; the mixture should be thick and a little lumpy but easy to spoon into a lightly greased pan. I used an 8” silicone cake pan, but you could also use a metal one with removable bottom. Press the mixture firmly into the pan and press the cranberry (or frozen red currants) firmly into the top of the mixture. Bake at 180C (350° F) for approximately 20-25 mins until the top is nice and golden and fully cooked through when tested with a toothpick.
1/4 teaspoon (1g) baking soda
Serve either hot or cold. This slice holds together well and would be great for
1 heaping cup (approx. 200g) finely grated/
lunches on the go.
processed parsnips (approx. 3 smallish
Note: Use frozen berries to prevent them from burning. However, if the
peeled parsnips)
cranberries or red currants on top begin to brown before the mix is cooked
1 cup (240ml) vegetable stock 1/2 medium red onion (approx. 60g), sliced thinly 1/2 cup (50g) frozen red currants (or cranberries) 39
through, loosely cover with foil for the last few minutes of the cooking time. These would also work well served in muffin cups for easy single servings. Makes one 8" pie dish or 4 Slices Nutrition per slice: Calories: 153 Carbohydrates: 28 g Fiber: 8 g Net Carbohydrates: 20 g Fat: 2 g Protein: 6 g winter | 2014 | definitionforladies.com
Orange Goji Baked Oatmeal
You can eat this for breakfast or dessert…or how about for a weekend brunch? Subtly sweet and satisfying, this dish takes your morning oatmeal to another level by using seasonal fruits and spices that can easily be adapted throughout the whole year. Ingredients: 1/4 cup (30g) goji berries 1 large apple (approx. 120g), finely grated
Directions: Soak the goji berries in hot water for a few minutes to plump them up. This helps prevent burning them on the surface of the mixture whilst in the oven. Meanwhile, mix all the other ingredients, except for the orange quarters, together in a small bowl. Add the drained goji berries. Spoon into 4 ovenproof ramekin dishes. Press an orange
1 cup (80g) rolled oats
quarter into the top of each ramekin so that it is partially submerged into the oat
1/4 cup (30g) ground almonds (or
mixture. Sprinkle extra spice on top if desired.
almond meal)
Bake at 180C (350° F) for approximately 20 minutes until the orange segments and
1/2 cup (120ml) orange juice
the top is golden. This is great served hot but also tastes great cold the next day.
1 tablespoon (20ml) agave or
Makes 4 ramekins •
maple syrup, to taste 1 teaspoon (3g) cinnamon or
Nutrition per serving: Calories: 140 Carbohydrates: 32 g Fiber: 5 g Net Carbohydrates: 27 g Fat: 5 g Protein: 5 g
mixed spices 1 medium orange, peeled and cut into quarters
Jo Hodson is the recipe developer and health & wellness coach behind the holistic health website Including Cake. You can hang out with Jo and share the love on Includingcake.com as well as Instagram, Facebook and Twitter. Recipes and Photography by Jo Hodson.
winter | 2014 | definitionforladies.com
40
Triathlon is an amazing sport to get involved in, for so many reasons, and is accessible to anyone at any level. I’ve achieved so much since my first triathlon and hope to keep striving to become an even fitter, stronger athlete.
TOFU-POWERED
TRIATHLETE A look into why Heather chooses to swim, bike, and run, all powered by plants by Heather Shenkman
As an interventional cardiologist, I practice what I preach when I tell my patients to eat a healthy diet and exercise. I haven’t always been an athlete though. When I started following a plant-based diet nearly ten years ago, my triathlon pursuits followed shortly thereafter. I found myself injured repeatedly as a recreational runner in my 20s because I relied far too much on running for fitness and didn’t do nearly enough cross-training. At one point, there was a 16-month gap when I couldn’t run. To keep in some form of shape, I took up cycling. I pulled my decrepit mountain bike out of the corner of the basement and joined a women’s cycling group. Then I started swimming on my own, eventually joining a local master’s group. The slow lane became my best friend, and I was forced to learn to breathe on both sides. Finally, I was able to run again! Cross-training seemed to be the best way for me to keep my foot healthy, so I signed up for a triathlon. My spin class instructor, Mary Eggers, was also a triathlon coach. Within three months of training I was ready for my first sprint triathlon; the Finger Lakes triathlon in September 2005. I certainly wasn’t first, but I wasn’t dead last. Most importantly, I had so much fun! I found triathletes to be an amazing bunch. Since then, I’ve become a stronger, fitter athlete. I’ve trained for triathlons of all distances, from sprints all the way up to a full Ironman. I am now a part of Fortius Racing Team in Sherman Oaks, California, coached by Gerardo Barrios. I have accomplished so much more than I could have ever imagined, having qualified for USA Triathlon’s Age Group Nationals four years in a row. In fact, I even competed at the Maccabiah Games in Israel in 2013, an event known as the Jewish Olympics, competing against athletes from all over the world.
»
There are many reasons I continue my journey as a triathlete.
Triathlon training pushes my limits
I like to show what one can accomplish on a vegan diet
When I first started out in this sport, I thought an
Many think vegans are weaklings. I like to smash that
Olympic distance (0.93 mile swim, 24.8 mile bike, 6.2
stereotype whenever I can. My plant-based diet fuels
mile run) race would be a challenging distance, but
me, perhaps even better than a standard diet. It gives
anything longer, no way! Since then I have completed
me plenty of energy for long races, and I recover faster
an Ironman at Ironman Lake Placid in 2010, which
than other triathletes. I don’t need to worry about find-
was a 2.4 mile swim, 112 mile bike, and 26.2 mile run,
ing vegan food at a race, because just about all the fuel
and numerous half-Iron distance races.
found at an aid station is vegan, from fruit to energy
There are always more challenges I progressed from sprint distance triathlons to Ironmans. I’ve taken on other related challenges like the Maccabi Woman Competition last summer. This is a multi-sport competition, which means in the course of eight days, I raced a bicycle time-trial of 16 miles, ran a half marathon, raced an Olympic distance triathlon, and swam a three-mile open water race. I have an ultra-marathon (50-kilometer run) under my belt along with a number of bicycle century rides. The adventures never cease!
Triathlons keep me injury free The training inherently involves three sports: swimming, bicycling, and running. Each of these sports recruit different muscles, so muscle imbalance leading to injuries are less likely. In addition, I strength train once or twice a week and do yoga once a week to complement my triathlon training.
I’ve met some amazing people When I first moved to Los Angeles seven years ago as a newbie triathlete I knew very few people. Through the triathlon community I have found an amazing inspirational set of friends. Now going to a race is more than an athletic event; it’s a social event to see friends I train with and cheer on.
I can be an example for my patients I ask my patients to exercise for their heart health and so do I. For about a week after any race, I’ll carry around my race medal to show my patients and staff.
drinks to pretzels, chips, and bars. Triathlon is an amazing sport to get involved in, for so many reasons, and is accessible to anyone at any level. I’ve achieved so much since my first triathlon and hope to keep striving to become an even fitter, stronger athlete. • Heather Shenkman MD FACC is an interventional cardiologist in practice in the Los Angeles area. While she performs complex angioplasties to open up clogged coronary arteries, she prefers to help her patients reduce their risk of heart disease through not only medication, but also a healthy lifestyle, including a plant-based diet and regular exercise. Dr. Shenkman has followed a plant-based diet for nearly ten years and is an avid athlete, competing in triathlons of all distances, marathons, and ultra cycling events. Find Heather online: Website | Twitter
Cruelty-free Makeup for the stage When I first started out as a makeup artist, I was just beginning my transition to veganism. As time progressed, I realized it made sense that all of the makeup I use on myself and clients be vegan as well as cruelty-free. Why not choose an animal-friendly lifestyle, beyond my diet? Working as a makeup artist and being a vegan has given me opportunities that allow me to combine the two. For example, this past July, I was asked to be the makeup artist for the PlantBuilt vegan muscle team competing at the Naturally Fit Games in Austin, Texas. Doing makeup for the stage is very different than everyday makeup, a heavier hand is needed. Here are some tips on what to focus on when doing your own stage makeup.
Stage Makeup vs. Everyday Makeup Makeup for the stage and/or television needs to be applied differently than your average everyday makeup. You will be seen through bright lights, HD photography, and most likely from a distance. In order to make your colors and features stand out, heavier makeup must be applied. You want the makeup to enhance your facial features so you look multidimensional, not flat. Also, heavier blush, lipstick, and eyeshadow should be added so you don’t appear washed out. Use a heavier foundation, such as a cream foundation that matches your skin tone. If you are tan (especially those in figure competitions), match your foundation closer to your body color and not your face. This way, your face will not appear noticeably lighter than your body. Highlighting and contouring with cream foundations or concealers will help add more  45
coverage as well as dimension to your face. You want a contour 1-2 shades darker than your foundation and a highlight 1-2 shades lighter than your foundation. Above is a guide that shows places to contour and highlight your face. You do not have to contour and highlight everything mentioned, use it as a guide and play up the features you’re most proud of! Cream products recommended: OCC Conceal concealers $20 each, www.occmakeup.com. E.L.F. Studio Concealer $3 each, www.eyeslipsface.com.
Don’t forget the eyes! False lashes! They make a world of difference on the stage and in photographs. Lashes help bring attention to the eyes and they help complete the look. If you’re new to fake lashes, try half-sized lashes on the outer half of your eye for an added lift. It still adds a little something special to your eyes without feeling too heavy on your lids. »
Tip: If you are unsure whether or not you have applied enough color to your face, try taking a few photos of yourself in the light or with a flash and review them. Keep in mind, you can always add more. If you feel you have too much blush, lightly dab over your cheeks with your foundation brush or a sponge with whatever is left on it; do not add any more foundation. 46
Tip: Keep one part of your face the main focus of your makeup. Pairing dramatic eyes with bold lips can be a bit much for some, so try picking one part of your face to play up. Try a deep berry shade on your lips and just mascara on the eyes. Or try an intense swipe of gold on the lids with a berry lip stain applied with your finger that will give just a hint of color to the lips. Regardless of what you choose, clean and polished
Glitter! Glitter! Glitter!
brows will tie everything
Especially in figure competitions, colorful and flashy
together and make your look
swimsuits are a go! Why not compliment your suit
complete.
with a pop of glitter on your lids? Obsessive Compulsive Cosmetics, Lime Crime, and Lit Cosmetics all make a wonderful array of glitters that are cruelty-free and vegan.
Fall and Winter Makeup Trends This season, we’re seeing a lot of the same Fall and Winter trends that we see every year with a few new additions. These seasons embrace darker colors and bolder eye looks. Dark and vampy lipstick colors come out of the woodwork to play (think blackberries, cranberries, and blooooood!), along with metallic eye shadows and bolder eyebrows. The summer season is all about letting your skin breathe in the heat and keeping everything simple with a pop of color here and there. The colder seasons welcome creativity and heavier makeup with open arms. Here is a simple Fall makeup look I did on my friend, Krystal. We kept the focus on her shimmery eyelids and topped them off with a pair of false lashes. Pair this look off with a nude lip and it is very wearable for any time of day. 
47
winter | 2014 | definitionforladies.com
Recommended products to achieve this fall look: • Obsessive Compulsive Lip Tar in Black Dahlia (or Black Metal Dahlia) $18, www.occmakeup.com • Lime Crime Velvetines in Red Velvet, Suedeberry, Wicked, and Salem $20, www.limecrime.com • E.L.F. Mineral Shadows in Golden, Bronzed, and Caffeinated $3, www.eyeslipsface.com • Lime Crime Unicorn Lipsticks in Poisonberry and Glamour101 $18, www.limecrime.com • Sugarpill Loose Eyeshadows in Goldilux, Junebug, and Stella $12, www.sugarpillshop.com Vegan makeup is just as good, if not better, than makeup containing animal ingredients. You’ll look and feel good knowing that no harm was caused to animals in any way in the process of you looking fabulous. Here are some tips for finding vegan makeup near you and online: 1. Look for the Cruelty-Free logo on the front or back of the makeup package. Some items may not have this logo but may say, “Not tested on animals” somewhere on the package. 2. If you’re unsure whether or not the company is cruelty-free, look it up online or email their customer service representative. 3. Be on the lookout for these animal-based ingredients: lanolin, beeswax, carmine, collagen, and glycerin. These are commonly found in non-vegan cosmetics. 4. Buy from brands you know and trust. Many vegan makeup companies are proud that they are vegan and do not test on animals and they will happily advertise this on their products and websites. •
Chelsey Madore is a freelance makeup artist in San Diego, California. Chelsey became vegan overnight back in 2012 after being suggested to watch “Forks Over Knives”. Over time, after watching and reading more about veganism and learning about what goes on in the animal industry, Chelsey found it only made sense to make her beauty products entirely vegan and cruelty-free as well. Now, Chelsey is happy to serve her clients with vegan-friendly cosmetics that are not tested on animals! You can follow Chelsey on makeupbychelsey.com as well as her business or personal Instagram accounts, and twitter.
winter | 2014 | definitionforladies.com
48
HOW A
CHAMPION 49
IS MADE
winter | 2014 | definitionforladies.com
featured athlete
An interview with Hillary Biscay, 66-time Ironman Triathlon finisher! When I think of all the amazing vegan athletes out there, the one that blows my mind the most is Hillary Biscay. I can’t even fathom doing one Ironman much less sixty-six! As someone who would rather throw iron around than go for a run, it boggles my mind that someone can do so much cardio activity and not die. When we decided to feature multi-sport athletes this issue I knew I had to pick Hillary’s brain to see what kinds of things she does to stay healthy and fit. »
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50
CM:
When and what made you
CM:
What does your nutrition
become plant-based?
program look like? Any special
The concept of eating other animals had not sat well with me
dietary guidelines?
since my early teenage years. For a long time I bought into the idea that I could not perform well athletically without it. It wasn’t until age 30 that I realized that even as a professional athlete, my athletic performance still did not justify sacrificing other living beings. Reading The Food Revolution was the tipping point for me. I decided that I would no longer consume animal products, regardless of how it affected my ability to compete.
CM:
When and why were you
I rely on my daily Vega shake, either made with Vega One or Vega Sport and tons of fruits and veggies. That helps me get so many of my key nutrients. I get weird cravings and eat too much junk without it. Other than that, I just try to eat frequently and as many whole foods as possible.
CM:
What is your favorite treat meal?
Do you feel like treats are vital to any
inspired to get fit?
fitness program?
I’ve been fit since I can remember because I’ve been obsessed
Chips, guacamole, and margaritas! I know for me personally
with various athletic goals since childhood.
CM:
What does your training look
like from day to day? Every day is different. In full training mode, 35–40 hours/week.
CM:
Do you incorporate weight-lifting
into your fitness program? What is
forbidding myself from eating something only makes me crave it more. Animal products are different because of the strong ethical drive behind my abstinence there; that does not feel like deprivation.
CM:
What meal gives you the most
energy for your workouts? That big green fruit and veggie Vega shake!
Do you feel eating plant-based
your favorite body part to work on
CM:
in the gym?
improves your fitness? If so, how?
Nope. I do sport-specific strength work during my swim,
Yes. Initially it was a struggle to figure out the perfect
bike, and run workouts and do functional strength work
balance but once I got that down, I have been stronger than
with the TRX.
ever on a plant-based diet. I am lighter and have less inflammation not only in my lungs but in my muscles after hard
CM:
What is the biggest misconception
races and workouts. »
about women and fitness? That we need animal protein to be strong.
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featured athlete
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52
featured athlete CM:
What excites you most about
competing? I love seeing how hard and far I can push myself.
CM:
List some of your athletic
accomplishments. 66x Ironman finisher Ultraman World Champion 2013 Ironman Wisconsin Champion 2008
CM:
Do you take any supplements
and why? B12 and iron, just in case.
CM:
What are three things you always
have in your gym bag? My SMASH bikini, my iPhone to stay in touch with my athletes, and a banana for post-workout! • Interview by Christy Morgan. Know a vegan athlete we should feature in the magazine? Send your recommendations to info@definitionforladies.com!
I know for me personally forbidding myself from eating something only makes me crave it more. Animal products are different because of the strong ethical drive behind my abstinence there; that does not feel like deprivation.�
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Pumped For Pumpkin Season
Get health benefits with my favorite fall vegetable By Brooke Rosenfeld, MS, RD, CDN, CPT, Pn1
Here in the Northeast it’s pumpkin season. Everywhere you look you see pumpkins. If you don’t see actual pumpkins, you’ll surely see some pumpkin-flavored food or perhaps pumpkin décor. Unfortunately, many of these pumpkin-flavored foods and baked items contain some nasty ingredients. Pumpkin is an extremely nutritious food and can be successfully incorporated into both desserts and meals healthfully. Pumpkins are part of the squash family. This bright orange colored plant is bursting with beta carotene, alpha carotene, lutein and zeaxanthin; all antioxidants that play an important role in immune system support, fighting onset of disease, and may help ward off the aging process. Also, as you may be aware, carotenoids are important for our eyesight and eye health. They can even aid in improving your vision1. The most obvious use for pumpkin is pumpkin pie. However, pumpkins can be incorporated into many dishes, such as casseroles, stews, soups, and even smoothies. The flesh of the pumpkin is certainly delicious, but let’s not forget about their seeds! They are an excellent source of magnesium, zinc and omega 3 fatty acids. Magnesium is important for many reasons, including boosting our heart health. Zinc helps strengthen our immune system2. »
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Omega 3 fatty acids are typically lacking in the average diet, compared to omega 6 fatty acids. Both omega 3 and 6 fatty acids are deemed essential as we are unable to produce them in our bodies, so they must come from food. Omega 6s are easier to come by and are found in many more foods as compared to omega 3s. A balance of the two fatty acids in the diet is ideal. It is important to include plenty of omega 3 rich foods in our diet3 in order to balance out the large numbers of omega 6s we typically ingest. Don’t toss out those seeds4! A notable benefit of the pumpkin seed is that it’s high in BCAA’s (Branched Chain Amino Acids), important for us vegan ladies that lift. BCAAs promote protein synthesis, aid in preventing loss of muscle mass, and promote stabilized blood sugar levels among other things. What are some ways to incorporate more pumpkin seeds in your diet? Put them in soup, add them to your salads, muffins, cookies, tofu scrambles, spread pumpkin seed butter over bread, use in pesto instead of pine nuts for a twist, or eat them plain. Did you know most canned pumpkin isn’t actually pumpkin? It can be a combination of a variety of different squashes. It is definitely best to make your own pureed pumpkin if possible to be sure you’re getting actual pumpkin. If buying canned, make sure it’s organic, in a BPA-free can. • Brooke is a plant based Registered Dietitian-Nutritionist and Certified Sports and Exercise Nutrition Coach. She practices in Westchester County, New York and Fairfield County, Connecticut. Find Brooke online: Instagram
Sources: 1. Fuhrman, J. (2014). Pumpkins. Retrieved from http://www.drfuhrman.com/library/pumpkins.aspx 2. Mercola, J. (2014). Pumpkin seed benefits. Retrieved from http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx 3. Berardi, J. (2014). All about healthy fats. Retrieved from http://www.precisionnutrition.com/all-about-healthy-fats 4. Berardi, J. (2014). All about BCAA’s. Retrieved from http://www.precisionnutrition.com/all-about-bcaas
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Eat Pure Live Fit
Protein-Packed Pumpkin Chili Ingredients: 1.5 tablespoons (12ml) extra virgin olive oil or coconut oil 4 garlic cloves, chopped 1 cup (237g) sweet onion chopped 1 1/2 cup (355g) carrots chopped 1 1/2 cup (355g) celery chopped 2 tablespoons (30g) jalapeño pepper seeded 2 cups (473g) peeled pumpkin cut into small bite sized squares* 1/3 cup (78g) yellow bell pepper chopped 15 ounce (473g) can crushed or diced tomatoes – no salt added 15 ounce (473g) can kidney beans (no salt added), drained and rinsed
Photography by Dani Mouser.
Directions: Grab a large pot and add olive oil. Place pot over burner, and turn to medium heat. Add chopped garlic and onion in pot, sauté until translucent. Add carrots, celery, jalapeño, bell pepper, and pumpkin. Cook until soft (approx. 7-10 minutes). If using canned pumpkin puree, add alongside the broth instead. Add the tomatoes (juice and all), beans, broth, quinoa, TVP, and
4-5 cups (946-1182mL) low sodium vegetable broth (more if needed is ok as well)
spices. Cook the mixture until it becomes thick, typically at least an hour to
1/2 cup (118g) quinoa
*Substitute one 15 ounce organic can of pumpkin puree for the fresh pumpkin
really let the flavors come together.
1/2 cup (118g) textured vegetable protein 2 tablespoons (30g) chili powder 2 teaspoons (10g) cumin
Want more ideas? This recipe is versatile and can really be adjusted to your taste and what’s available around you. You can mix and match different veggies and grains in it
1 teaspoon (5g) oregano
if you like. You can also add more broth to make it into a soup if desired. Try
2 teaspoons (10g) smoked paprika
adding extra firm tofu, seitan, or another favorite protein source for an extra
Cayenne pepper, to taste Himalayan sea salt or dulse flakes, to taste
boost. Watch out for the sodium in canned foods; try to always get low sodium or no salt added varieties. Makes approximately 4 large servings. • Nutrition per serving: Calories 377 Fat 7 g Total Carbohydrates 60 g Net Carbohydrates 45 g Protein 18 g
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Strength Training For Runners the best of both worlds
By Belinda Jansen
Running and Your Health Running can be a very polarizing activity. People seem to either hate it with a passion or become consumed by it. However, even if you never choose to enter a race, running can have some amazing health benefits such as lowering your risk of breast cancer, stroke, high blood pressure, and osteoporosis. It can also help reduce stress and eliminate depression1. And, despite what non-runners will tell you, running does not ruin your knees—distance runners actually have a
Adding Strength Training to Your Running Program Despite the well known benefits, there are many running programs that neglect to include strength-training at all, and many are simply unsure of where to fit it in. Usually 3 days of strength-training is enough to see improvement and avoid injury, but since most predesigned plans—check out the No Meat Athlete for for some great options—include
lower risk of osteoarthritis than the general population2.
five days of running a few adjustments will need to be made.
Yet, running alone can’t do it all. It’s important to main-
to devote to strength training or plan to workout twice a day.
tain overall fitness by including cross training activities like cycling and swimming, flexibility with stretching and yoga, as well as strength training—the typical runner’s most neglected area of fitness. This is a shame considering that strength-training can improve both speed and endurance through running efficiency.
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You can either add miles onto a few runs to leave full days free
When adjusting a program, there are a few things to keep in mind. Weekly mileage affects finish times in a race. For example, those looking to finish a marathon should aim for 50 miles a week at the peak of training, while those
looking to PR should hit around 100 miles. So while you »
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can adjust the distances each day, it’s important to maintain
muscle repair, but these runs should be slow and easy. Try-
the overall distance for the week. Also, when adjusting a
ing to run intervals when suffering leg DOMS rarely turns
predesigned plan—or designing your own—your mileage
out well. Considering most running plans schedule rest
should increase by no more than 10% per week to avoid
days on Fridays before weekend long runs, and that most
injury and overtraining.
people experience DOMS two days after a workout, working the legs and glutes on Wednesday makes the most sense.
If you are planning to work out twice a day, it is better to
DOMS will set in on Friday, and the weekend long run—
get your run in first and strength train later. You want the
which should be slow and easy—will help clear up any
bulk of your energy to go into running. Of course, if you’re
lingering soreness. If your DOMS come sooner or later, you
not training to PR, or if it just works better for you to
can move your leg and glute day accordingly.
strength-train first, adding it before a run is better than not
You have more leeway as to where the other muscle groups
strength-training at all.
fall in the week, but it’s common to add core work to cross-
Whether you choose to adjust the distances you run or add
training days, which are typically on Monday.
an additional workout, it’s important to put some thought into when you will train the different muscle groups—
Now that you have some basic guidelines, let’s look at what
especially your legs and glutes. Running through leg DOMS
a running and strength plan might look like:
is a great way to get blood into the muscle and promote
10k Plan—Adjusted Run Distances Sunday
Monday
Cross Train – Long Run – 10 20 min Bike miles Intervals
Tuesday
Wednesday
Thursday
Friday
Saturday
Chest, Tris, & Shoulders
Hill Run – 5 miles
Back, Bis, Abs
Rest
Tempo Run – 5 miles
Friday
Saturday
Rest
Tempo Run – 4 mile
10k Plan—Two Workouts a Day Sunday
Long Run – 7 miles
Monday
Tuesday
Wednesday
Thursday
Morning
Morning
Morning
Morning
Cross Train
Tempo Run – 3 miles
Hill Run – 3 miles
Interval Run – 3 miles
Afternoon
Afternoon
Afternoon
Afternoon
Abs
Chest & Back
Legs & Glutes
Arms
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Strength for Running It’s basic logic that runners need strong legs,
Arms
but the core and upper body muscles play a
Your arms act as a counterbalance to
huge role in running efficiency. Read on to
your legs and help maintain cadence—
find out how working the whole body can help you become a better runner:
keep them strong with tricep dips and alternating hammer curls.
The Core Everything meets at the core.
Back and Chest
Keep it strong with planks, side
These antagonistic muscles
planks, and supermans.
help maintain good posture over distance. Work your back with inverted rows and your chest
Quads and Calves These muscles help with balance
with push-ups.
and injury prevention. Walking lunges and box jumps will keep you from sitting out race season.
Hips, Hamstrings, and Glutes These are where a runner gets her power. Keep them strong with clamshells, single-leg deadlifts, and squats.
Find Belinda online: Check out the Our Team page
Illustrations by Belinda Jansen.
SUPERSETS:
BE EFFICIENT & SAVE TIME IN THE GYM by Christy Morgan
There are a number of ways you can save time during your workouts and get a good amount of work done. My favorite way to accomplish this is to utilize supersets in my workouts. Not only does this allow me to get in more working sets in a shorter time (more volume), but the muscles are brought to fatigue more easily, which creates more growth. You get the added benefit of more cardiovascular endurance and calories burned because your heart rate stays up throughout the workout. Supersets are why I can get away with doing very little traditional cardio and still remain lean.
What is a Superset Anyway? A superset is when you perform two exercises back to back without rest. There are a number of ways to do this depending on how you set up your weekly workouts. Are you doing a traditional 4 or 5 day body part split? Are you doing full body workouts three times a week? Or upper body on one day and lower body on the next? These styles of programs can all utilize supersets. If you are doing a strength-based program or training for powerlifting you might not want to use supersets. But for all other programs they are great. Give these different kinds of supersets a try in your next workout! Âť
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Same Body Part, Different Area If you do bodybuilding splits where you are working one body part in a session, do a superset with two exercises that hit different parts of a surrounding muscle area. For example, I tend to do this on my back day because it gets its own day for the many muscles that make up the back.
Back Day: Wide grip lat pulldown superset with seated narrow cable row These machines are typically right across from each other on the cable rack so it’s easy to jump back and forth between them. The pulldown focuses on the lats, and the cable row focuses more on the rhomboids.
Shoulder Day: Military overhead press superset with seated dumbbell lateral raise Find yourself a bench or padded seat, place your barbell in front of it and your two dumbbells for raises to the sides of it. A military press works mostly the anterior delt (along with the whole shoulder girdle and triceps) and lateral raises work the medial delt.
Leg Day: Barbell squat superset with seated calf raises After doing a heavy squat it feels good to sit down and do some calf raises.
Antagonistic Body Parts If you tend to do two body parts per session, they are most likely antagonistic: chest/back, quads/hamstrings or biceps/triceps. This style of training works really well with supersets only if you are not aiming for strength or low rep, max effort training. If you tend to use compound movements in your weekly routine (and I hope you are), you could make a superset with antagonistic isolation movements. For example, on a back/chest day you can create a superset with a bent over row with a dumbbell chest press. Arm day makes for the perfect superset of a biceps exercise followed by a triceps exercise. For example, you can pair a barbell curl with triceps kickbacks or seated triceps extension for the superset. Âť
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Major Body Part with Abdominal Exercise Hate doing abs? Do you save abs for the end of your workout but half the time you are too tired and just skip it? Superset your ab work into the lifting portion of your workouts.This is the only way they get done for me personally. So my upper body days get weighted and bodyweight ab exercises snuck in. For example, on shoulder day, you can make a superset by doing upright rows with stability ball crunches. If I’m using the cable machine for high cable flyes, I love throwing in a superset of kneeling cable crunches because I don’t need to adjust where the cable arms are set. Another of my favorites is to do a giant set biceps curl, one arm triceps extension, and cross-body mountain climbers.
Two Unrelated Body Parts If you tend to do a full body routine, or you group two body parts together such as your chest and shoulders, supersetting unrelated muscles together can be a great way to get in more working sets. For example, I like to throw in some shoulder exercises on my leg day. I perform upright rows with Bulgarian split squats because I use the same set of dumbbells for both exercises.
Advanced - Same Body Parts If you want to blast a body part you can make a superset with two exercises that both focus on it. You could do this one of two ways: do a superset by pairing a compound movement with an isolated movement or a compound movement followed by a bodyweight or plyometric exercise. I love doing this on leg day. After doing a barbell squat, perform squat jumps to failure or follow the squat with a glute cable kickback.
Now you should feel confident incorporating supersets into your workout program. We’d love to hear what kind of supersets you use in your workouts, so head over to our Facebook page or Instagram and leave a comment! Don’t forget to tag #veganladieswholift • Find Christy online: Check out the Our Team page!
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FROM RUNNER TO TRIATHLETE AND BACK AGAIN Amy Hartford finds motivation in many miles of open road
While running in the 2014 Walla Walla marathon, as my legs were burning and my stomach was churning (at mile 24 out of 26.2 ), my friend said, “Dig deep, Amy. It’s time to go to your happy place.” Michelle met me at mile 22 to run and encourage me on the last 4.2 miles. She’s been a constant support. Five years into our friendship she helped me finish my 6th full marathon where I set a personal best of four hours and sixteen minutes (20 minutes off a Boston qualifying time, which was my ultimate goal). She knows my happy place. It comes from the knowledge that I am a strong woman that leads a healthy vegan lifestyle and will accomplish any goals I set. In the beginning of 2005, when I met my husband, I was working out at the local YMCA when he suggested I change my then walking workout to running. In that first run we covered about a mile before we walked. This continued for a few weeks until one day he shared with me that in his past he had run a half-marathon. At the time I had no idea how far that even was (13.1 miles). Something inside me sparked and my story of setting and accomplishing running goals began. I began to run on my own with my first goal of a 5k. I entered local fun runs. Next to conquer was the 10k, followed by of course my first half-marathon. After that, however, running became a passion. In 2008, I ran my first full marathon and fell in love. My fridge was plastered with workout and training schedules. Crossing them off one by one each day rewarded me with a sense of accomplishment. »
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NOW
BEFORE
In 2009 my father was diagnosed with cancer. What did I do? I registered for a marathon. A dear friend, who is an amazing athlete with sights set on qualifying for the Kona Ironman championship, shared the advice to choose a race, register, and pay for it as a form of stress relief. That’s what I did the year my dad died. Racing helped get me through the pain of losing a loved one. It was truly a soulful experience running the Whidbey Island Marathon. I left a lot of tears out on that course and set a personal best (which I then beat five years later and five years older). With success I got stronger. My goals and strength gave me the motivation to step it up a notch and start triathlons. The triathlon journey has been incredibly powerful on many levels. My world has become so much more fulfilling, and I have met many friends with the same passions. 
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You would never know that I’m turning 50 next year. In the last ten I do this for me. I train because I enjoy it. It has improved my life and brings me so much joy.
years I have worked up from running a 5k to completing two half Ironmans, six full marathons and countless fun runs and half marathons since 2008. This year I plan on entering a 50k ultra run along with doing a variety of sprint, Olympic and half-Ironman distance triathlons (1.2 mile swim, 56 mile bike and a 13.1 half-marathon). I have become
Eating a plant-based diet helps
emotionally and physically stronger through training and eating clean.
me get the most out of my
Two years ago, after having stomach problems, I became a vegan, which
training, look and feel great, and takes me to my strongest “happy place.”
not only immediately made me feel better but also provided me with a clearer mental focus and a stronger and faster body. Training for triathlons is not without its challenges. Out of the three sports of triathlon, swimming has been my greatest challenge thus far. I find myself preferring open water triathlons because a mediocre swimmer can get lost in the crowd. However, I am slowly getting better and more confident in my abilities. Running is my strongest of the three, but I’ve come to love cycling and the friends I’ve made through it have become family. I spin in the winter at the local bike shop and ride two days a week with a cycling group. I feel good about setting an example for my two children that are now in their 20s. I not only impress them with my fitness goals, I show them that being vegan can keep you strong, healthy, and competitive. My future goals are to qualify for the Boston marathon and complete both an ultra-marathon and a full Ironman. I do this for me. I train because I enjoy it. It has improved my life and brings me so much joy. Eating a plant-based diet helps me get the most out of my training, look and feel great, and takes me to my strongest “happy place.” •
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Vegan Holiday Season How to navigate family meals and holidays without feeling deprived, hurting anyone’s feelings, or compromising your principles
by Emily Segal, MA, CHHC
Ah, the Holidays! The holidays are a time that include delicious food, cheery goodwill, and warm nostalgia for family traditions. If you have become vegan in recent years and your family and friends haven’t, the holiday season might feel a lot like an exhausting, stressful, and depressing slog over the river and through the woods. Here are some strategies on how to deal with some of the most common holiday related-stresses for vegans.
Feeling Deprived
The truth is that some of us will have to break bread with family members who think our decision to not eat meat is tantamount to treason and the foulest of sins. Again, you have several options here and if you anticipate this scenario, it bears some pre-holiday contemplation and planning. You first need to decide what kind of experience you wish to create over the holidays. Perhaps you want it to be an all rosy glow, loving gathering, and you will therefore avoid conflict at all costs.
Starting with the easiest to solve first—is the
Or, on the other hand, maybe you are the type
issue an acute nostalgic longing for grandma’s
who feels it is her mission to enlighten her table
creamy green bean casserole and mom’s sweet
mates to the plight of animals and the merits of
potatoes with marshmallows? You’re perfectly
veganism, conflict be damned. I am not passing
happy sipping your green juice every other
judgment on which is better. Just suggesting that
day of the year, but coming face-to-face with
you decide ahead of time who you are and what
a childhood once-a-year favorite might lead to
you want. Bearing in mind that your hosts or
some cravings. Have no fear, you have several
guests may want something totally different.
options here!
If you are the type to avoid conflict, it is usu-
The first option is to make or buy a vegan
ally easy to deflect any invitations to argue. I
version of a holiday favorite. There is a vegan
generally don’t bring up my eating habits and
version for pretty much everything these days,
just pile salad and vegan sides on my plate
so you can feel a part of the festivities with-
and truthfully, people don’t even notice. But if
out compromising your values or causing any
Uncle Bob, deep into his 4th whiskey, fixes you
confusion.
with the stink eye and shouts “What’s wrong
The other option is to simply bless it and let it go. There are things we give up and leave behind as we move through life. There are foods that for health reasons we no longer eat. There are alcoholic beverages we have decided have no part in our lives anymore. There are types of people and behaviors we choose to leave behind. If our ethics have changed, we can move forward positively, by saying no thank you and remembering past treats with a fond warmth of heart.
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Family Strife
with eating meat? ... Your grandparents...! The Bible...! Canine teeth...!” (you know how it goes), you can choose to either answer truthfully, try to educate, and deal with the debate, or say what I usually say, “I really don’t think it’s appropriate to discuss this while people are actually putting meat into their mouths. I’d be happy to talk with you after the meal.” He’ll probably pass out by then. Other conflict avoiding techniques I have
employed are to get busy serving people and »
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helping in the kitchen. No one cares what’s
remember that kindness to humans is as
on, or not on, your plate if you are generously
important as kindness to animals, show
helping the host. You can also bring tons of
your appreciation for their effort, and
vegan dishes to share, so that you’ll have what
gently explain why you need to refuse.
to eat and your family might see that vegan
Yes, even if you have said it for the past
food is really just, um... food.
five years and they intentionally or by
Hosting
accident keep forgetting.
But what if you are the host, not the
Once again, offering to bring some vegan dishes
guest? You are going to have to decide if
to share will alleviate stress on everyone’s part.
you are hosting a vegan event or if you will either cook animals for your guests or allow them to bring them into your house. This is a personal decision without a right answer. But if you are hosting an all vegan event, make sure your guests know that in advance and make sure they understand your rules of exactly what foods they may bring into your home. Do not assume that people know what vegan
Veganism is about compassion, kindness, and equality for all living creatures. I know we can, and should, get really angry when we see people behaving in a way that is abusive to animals, the environment, or their own health and well-being. But it’s worth remembering that most of us were not born vegans. We also had blinders on at one
food is. You need to carefully spell it out.
time. We went through our own process to get
Being a good guest
the freedom to do the same. Often the people
There are countless situations that can arise during a meal that can cause strife for you or your hosts. For example, you are presented with a delicious, steaming bowl of vegetable soup that your grandpa made especially with your dietary choices in mind but one sip and you know he used chicken broth as the base so you decide not to eat it. Or when you are given the fish platter (also made especially for you) that you decide to refuse and your host declares “but my friend Mary is vegan and she eats fish!” Again, you cannot assume that people really understand what being a vegan means. It is your responsibility to educate them in advance of the meal. Even so, mistakes will happen. It’s best to take a deep breath,
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Goodwill to All
to where we are, and we need to allow others who fight with vegans the most viciously are the ones who feel the bell of truth clanging uncomfortably in their own subconscious minds. We never know the struggles on the inside that we cannot see. It pays to be kind and compassionate to humans as well as animals, even when we don’t feel like they deserve it. That said, it is also important to stay true to our own hearts, do our best to educate and inform, and continue fighting for those who have no voice. No matter our faith, the holiday season is, at its core, about love and peace. As vegans, we believe in a world where love and peace will apply to all creatures, human and non-human animals alike. In our day-to-day interactions with people, which are enhanced and
increased over the holiday season, we can »
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work to be the examples of this love and peace by the way we choose to speak, behave, and of course, what we put on our plates. I wish you all the happiest and most peaceful of holidays. • Emily Segal is a Board Certified Holistic Health Coach and the founder and owner of Triumph Wellness, an international nutrition counseling practice. Emily specializes in plant-based nutrition, sugar addiction, emotional eating and sports nutrition. A lifelong vegetarian, Emily became vegan in 2009 and used the new found health gains to accomplish her first full marathon at the age of 45. Find Emily online: Website | Facebook | Pinterest | Instagram
Here are some other great resources about navigating the holidays as a vegan: The Vegetarian Food for Thought podcast series by Colleen Patrick-Goudreau taught me much about effective communication and how to answer every single argument that gets thrown at you. Angela Liddon’s favorite holiday recipes and tips for navigating the holidays as a vegan, from Oh She Glows. 28 Delicious Vegan Holiday Recipes from Buzzfeed. Go to pinterest.com and search vegan Christmas or Thanksgiving for an enormous list of vegan recipes, such as fudge, Christmas cookies, and eggnog as well as Vegan Sweet Potato Casserole with Marshmallows! •
advertise with Advertising with us is a great way to get your company in front of your target market. We have awesome advertising rates to meet your needs!
contact us today! Christy Morgan
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FIT CHICKS’
Holiday
By Esther Oakley If the lady in your life (friend, girlfriend, wife, sister, mom, whoever!) is an exercise addict like me, nothing will make her happier than some new gear to pump up those workouts. Here’s a selection of Definition recommendations to bring a smile to her face and some extra fuel to her stride! winter | 2014 | definitionforladies.com
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featured guide
Gift Guide
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PERFECT FOR… GYM MEMBERSHIP
Gym Addict
Price Varies Find Online Ladies Who Lift
Running Babe
Features For the athelete who
FAT GRIPZ
hasn’t found a training home yet,
Price $39
training all year round.
a membership gives her the gift of
Find Online Description Fat Gripz instantly convert all bars in the gym (dumbbells, barbells, pullup bars, etc) into thick bars, so that you can train deeper and different muscle groups. Features The thicker handles stimulate more muscle activation in the hands, forearms, upper arms
SONY CLIP-ON HEADPHONES WITH RETRACTABLE CORD Price $40 Find Online
and whole upper body. More muscle activation means much bigger muscle and strength gains because your body can finally stop “holding back”. It might also be helpful for those with weak wrists.
FLIPBELT Price $29 Find Online Description A tubular waistband with a single pocket to carry the little items you need while out on your run.
Description Clip-on Stereo Head-
Flips in to protect your valuables and
phones With Double Retractable Cord
keep them snugly on your waist for
Features Definition staff recommendation: “I’m a dainty flower and can’t wear earbuds because they
MASSAGE GIFT CERTIFICATE
any length workout. Features Made from a moisturewicking, spandex-lycra blend that is
hurt, so I have to have the clip-on kind.
Price Varies
I’m on my third pair of these (in 10 yrs).
Features Never underestimate
shape and stays snug on your hips.
I have a headband-style set for speed
the magicalness of a good massage
One pocket makes it easy to carry the
work because these tend to fall off, but
for someone who is working hard on
little items you need while out on the
for tempo and the gym they are great!”
building their muscles.
road or trail.
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machine washable. Adjusts to your
winter | 2014 | definitionforladies.com
featured guide
PROTEIN BAR PACK
YOGA MAT
Price Varies
Price Varies
Find Online
Find Online
Description See Definition’s Issue 3 for a guide to the different bars and which to choose! Features A great stocking stuffer, protein bars are a must for any on-the-go strength training athlete for quick fuel.
AVANTREE SACOO WIRELESS HEADPHONES Price $35 Find Online
Features Good versatile piece of equipment for any athlete’s all around set of gear - portable, great for warmups, pushups, core exercises, bodyweight exercises, etc.
Description Wireless Bluetooth headphones from Avantree provide a lightweight and stylish way to add music to your workout - or listen an audio book or podcast and learn while you sweat! Features Great deal for the price. Comes with multiple size ear tips; noise cancelling, allowing some ambient noise but very little; wireless allows for better a cord. Tip: wonderful for lifting but
PATAGONIA BLACK HOLE DUFFEL BAG
not great for running.
Price $99
lifting posture while not trying to avoid
Find Online
GSTRINGS
Description Water resistant and
CLIMBING GRIPS Price $70 Find Online
Description Grip training tool for climber’s hands that can also help any
durable, this is a great all around gym
SPORTS BRA
bag, coming in a variety of sizes to
Price Varies
transport more complicated gear.
Find Online
cover a quick gym trip or the ability to
Features From a vegan lady who lifts that requested this one: “It is kind
strength training athlete build finger
Description See Definition’s Issue 2
and grip strength.
to find a bra for all the ladies on your list!
Features Sleek design, easy to hang,
Features Always a necessity for
and it would be the last gym bag I ever
and adjustable for multiple grip angles
any female athlete
need.”
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of pricey, but there are a couple people who tend to splurge on me anyway,
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What the f@¢k is a
TOFUCKEN Compassion meets excess in this holiday centerpiece
by Evan Benton and Dani Mouser
The cultural melting pot we call America has had a proud tradition of novel food combinations, such as pizza, chopped suey, tossed salad, and many others. Thanksgiving itself is a hybrid feast: European roasts, pies, and breads share the table with native pumpkin, sweet potato, succotash, and cranberries. In the same way, vegan cuisine is full of attempts to fuse traditional cooking methods into a whole world of humane ingredients. Sure, we know there are some really fantastic plant-based holiday centerpieces commercially available from companies like Tofurky, Field Roast, and Gardein. But it’s much more fun to create your own new tradition this holiday season! Just what is a tofucken, you ask? Why, tofu stuffed inside tempeh stuffed inside seitan, of course. While some mock roasts use a blend of flours and thickeners to get the perfect texture, we wanted to present three of the most versatile plant proteins in the best light possible: rich baked tofu; crunchy, nutty fried tempeh; and not-too-spongy, not-too-chewy seitan. We hope you’ll enjoy our take on what is sure to be a sensation at your holiday table and ours. Bam! Tofucken.
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»
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Seitan
Caramelized Onion
Squash, Apple, and Pear Rings
Tempeh Final Product, Wrapped in Yuba
Cornbread Stuffing
Baked Tofu
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Evan’s Baked Tofu I’m not even joking, this is the best baked tofu I’ve ever had, hands down. It’s so simple, I wish I’d known this recipe years ago. After tasting this, I guarantee that you’ll definitely want to start baking your own tofu. So clearly, it makes a perfect center layer to the Tofucken. Ingredients: 1 (14 ounce) block extra firm tofu, halved 4 cups vegetable stock 1/4 cup olive oil 2 tablespoons soy sauce 2 tablespoons tomato paste 1/2 tablespoon paprika 2 teaspoons sugar Salt, to taste Directions: Place all ingredients except tofu in saucepan and bring to a boil. Boil for two minutes and add salt. Taste and add salt if necessary: the liquid should as salty as a normal soup stock. Add tofu and boil for another five minutes. Reduce heat to a simmer and simmer for 45 minutes. Allow to cool, remove tofu and place on parchment paper in baking pan. Bake at 325°F (162°C) for 2 hours, flipping once. For a darker exterior, turn oven off and leave tofu in overnight.
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Dani’s Cornbread Stuffing This cornbread sausage stuffing is an integral layer to the Tofucken, but it is also a fantastic stuffing recipe on its own. Ingredients: 1 pan cornbread, crumbled 1 link Field Roast Apple Sage Sausage, chopped into bite-size pieces 1/2 onion, chopped 1 stalk celery, chopped 1/3 cup nuts, roughly chopped (we used 1/2 walnuts and 1/2 brazil nuts) 1 teaspoon dried sage 1 teaspoon rosemary 2 cups vegetable stock
Directions: Bake cornbread according to your favorite recipe in a 9x9” baking dish. Allow to dry out on the counter for at least a day, and crumble loosely. Place all the dry ingredients in a mixing bowl and pour veggie stock over the top. Stir to combine. Transfer mixture back to 9x9” baking dish and bake at 350°F (176°C) for 45 minutes, stirring occasionally. The stuffing should be somewhat moist, but starting to crisp around the edges.
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The Tofucken
It’s tofu stuffed inside tempeh stuffed inside seitan, with cornbread stuffing and autumn vegetables.
Ingredients: For the seitan layer:
For the autumn vegetable layer:
For the stuffing layer:
4 cups vegetable stock
1 apple
Use your favorite stuffing recipe or
1/3 cup olive oil
1 pear
use Dani’s Cornbread Stuffing recipe
2 tablespoons soy sauce
1 butternut squash
on previous page
1/2 tablespoon poultry seasoning
1 medium onion
1 teaspoon onion powder
Salt
1/2 teaspoon garlic powder
Pepper
1 bay leaf
Olive oil
Salt, to taste 3 cups wheat gluten 3 cups water 1 package yuba, or soy skin
For the baked tofu: Use your own recipe or your favorite store-brough brand, or use Evan’s Baked Tofu recipe on previous page
»
For the tempeh layer: 1 block tempeh Oil, for frying
(available in most Asian grocers)
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Directions: For the seitan: Place the first 7 ingredients in a sauce and bring to a boil. Boil
so all we needed to do was unfold it and we were able to roll up
briefly to combine. Taste and season with salt if necessary; it should
the tofucken like a giant burrito. In either case, spread out the
be slightly saltier than normal veggie stock. Mix gluten and water
yuba on a large cutting board or counter top. If you are worried
together in a mixing bowl and knead into a ball. Turn out into
about being able to roll up the whole thing, put a layer of tin
a large baking pan or jelly roll pan and press the dough into a
foil down first to aid in compressing the contents.
sheet that fills the pan, approximately 1/2” thick. Pour enough of the stock over the seitan to cover, keeping in mind that the seitan will enlarge as it cooks. Place pan into a pre-heated 325° oven and bake for 1 hour, ladling more of the stock over the seitan if necessary to keep it covered as it cooks. For the autumn vegetables: Peel just the neck of the butternut squash and slice into 1/4” rounds. Peel and core the apple and pear and slice them like the butternut squash. Place the slices 1 layer thick in a lightly greased sheet pan, sprinkle with salt and pepper, and drizzle with olive oil. Place the pan in a pre-heated 425° oven and roast for 45 minutes, turning once. Meanwhile, cut the onion into thin rings and caramelize in olive oil. For the tempeh: Slice the tempeh into 1/2” strips. Heat a small skillet up with enough of your preferred oil to generously coat the bottom. Pan-fry the tempeh on both sides until brown and crispy. Set slices on a paper towel to remove some excess oil. For the stuffing: See recipe on previous page. For the tofu: If using store-bought tofu, cut the blocks to ensure that they will form a suitable squarish log shape for the center of the tofucken. If using our recipe, see recipe on previous page. Assembly: Begin with the yuba. If the yuba you bought came dehydrated, take as many sheets as you will need (probably 4 or more) and place them in a shallow pan filled with warm water for about
Next drizzle a small amount of olive oil or melted margarine over the yuba and place the seitan sheet on top. It should be much larger than needed. Wait until a later step to trim it down to size. If your seitan ends up tearing, as ours did, simply patch the hole with a small piece, making sure that the edges overlap. The yuba should be tough enough to hold everything together. Now take the caramelized onions and spread them evenly over the seitan. Then place the roasted vegetable slices overlapping slightly, alternating squash-apple-squash-pear. Our layer was 3 slices wide. Halfway there! For this layer simply place your tempeh slices lengthwise atop the vegetables. This layer, combined with the size of your tofu blocks, will determine the final size of your Tofucken. For greater symmetry, each layer should overlap the one above it (or interior to it) by about an inch. Estimating your final size, you can now trim down the seitan layer to fit, if necessary. Now spread the stuffing one inch thick over the tempeh, leaving a shallow trench in the middle for the tofu. Finally, place the tofu into its trench. Take the long side of the yuba nearest you, and roll the whole thing up like a burrito: roll the long side over to meet its parallel edge, then take the two short ends and fold them over towards the middle, and then continue rolling until the yuba completely encloses its contents. Place the whole thing in a lightly greased baking pan with the side with the open end of the yuba facing down so that it does not unravel. Drizzle olive oil over the top and garnish with rosemary and paprika. Place pan into a pre-heated 325° oven
5 minutes or until pliable. Our yuba, which we found in the
and bake for 45 minutes or until golden brown.
frozen foods section at our local pan-asian mega mart, came
Makes 1 Tofucken. Serves 4 to 8 •
out of the package as a perfect 3-foot diameter leathery tortilla,
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82
MONTH VEGAN
Six women experience unexpected mental, emotional, and spiritual benefits
by Clea Grady
While the health and fitness benefits of going vegan are well
had loads more energy. I have played roller derby for years and
known, many people often discover unexpected mental,
I need to be extremely fit and strong to compete. Part of me
emotional, and spiritual bonuses as well. What is astonish-
worried that I would struggle to build muscle and recover after
ing is how many people experience these quantum leaps in
particularly intense workouts but I really needn’t have; I actu-
such a short span of time, often in as little as one month.
ally find that my recovery is quicker now. I used to eat loads of
We spoke to several women who participated in the first “Veganuary,” an online campaign encouraging people to try veganism in January; a time where we typically take steps to improve on the ‘self ’ of the previous year. It becomes apparent that these women have experienced a positive change
cheese and dairy after training under the misguided belief that I was giving my body the protein it required, but I just ended up feeling lethargic and bloated. Now I replenish my body with nutrient-rich, plant foods such as beans, quinoa, nuts, soy and fresh fruit and veg and it is definitely thanking me for it!”
within themselves and their place in the world, after the
Triathlete Michelle Gander liked the challenge. “When I
month is over. Each describes how her life has taken a turn
found out what Veganuary was all about, I was intrigued,”
for the better, and there is a collective sense of joy expressed
said Michelle. “It seemed like such a simple idea – people
through these individual stories.
give up alcohol for January without much problem so why
For Amy Gillard, going vegan in January brought about many health benefits and intensified her passion for roller derby, a fast-paced, full contact sport. “My skin cleared and felt smoother, my stomach was flatter, and I stopped feeling bloated after eating,” said Amy. “I also discovered that I
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not animal products?” Initially, she decided to do it for the benefit of animals but quickly realized how great she began to feel physically. “I lost four kilograms (almost nine pounds) without even trying. I now not only really enjoy
my food, I also eat a far wider array of food. I still train »
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and compete in triathlons and am stronger than ever this year. This really confuses people when they find out I’m vegan!” What’s more, said Michelle, “I feel more joyful knowing that what I’m eating, and now wearing, has not involved any harm to animals at all.” Rachael Shakeshaft was diagnosed with Celiac Disease in 2006, and had grown accustomed to cooking healthy gluten-free meals at home. For her, becoming a vegan didn’t seem like much of a stretch. She planned to use the month of Veganuary as a chance to experiment with recipes, and ended up with new confidence in the kitchen and beyond. “What Veganuary gave me was a month to show those around me I could cook them delicious food, and it wasn’t too scary having a vegan Celiac in the family,” said Rachael. “In fact, I am enjoying cooking and eating food more than I have since being diagnosed as celiac. I lost half a stone (seven pounds), even though I already ate really healthfully. I also learned that whatever you’re struggling with, there is always someone else in the same boat.” For Eva, a long-time vegetarian, trying veganism for a month cemented her commitment to animals. “I learned that the logic was flawed and if I really wanted to follow the principles I believed in, namely that animals should not have to suffer for my food, I would have to become vegan.” The biggest surprise, though, was finding out she was pregnant.
»
TOP RIGHT: Michelle Gander. RIGHT: Amy Gillard. BELOW: Eva Weiß.
“We immediately went to buy books on vegan nutrition during pregnancy and for infants,” she said. “We want our child to grow up vegan if possible, and are informed to do it right. I was positively surprised that neither my GP [general practitioner] nor my midwife were in any way concerned about my diet.” Sarah Moody decided to become vegan for a month to support her best friend. “Initially I was very excited,” she said. “As a real foodie, I was looking forward to cooking for her and learning about vegan foods. Something more happened, though. My conscience took notice. The relief was massive, the peace and joy sublime. I find being vegan such a positive, life-affirming way to live. Each choice I make not to consume an animal product in any form has a positive impact; it reduces the harm being inflicted on animals everywhere, and because of that I could not be happier.” Once a cheese-loving vegetarian, Lynsey Hanvey found her month-long vegan commitment to be life-changing. “It opened my eyes to issues I’d never even contemplated before. People don’t like to think about what goes on in the world; if they think about it then it becomes real, but that doesn’t stop it from happening.” Lynsey is now proudly animal-free and spreading her newfound joy. “Despite the initial reactions from my nearest and dearest to my vegan challenge, as the weeks passed by they became fascinated with what I was eating and how I felt. In fact, I may even have converted a few!” First observed in the UK in 2014, and buoyed by participant numbers, media coverage and feedback, the Veganuary 2015 will be celebrated globally. For those who have perhaps previously been too afraid, or too wary, to give veganism a try, Veganuary is the perfect time to start. Already vegan? Challenge your friends and family to participate and share the messages on social media. Signing up is as easy as entering a name and email address on Veganuary.com. Ensure that those you love have a truly happy new year by committing to veganism in January. Who knows, maybe they will commit long-term! • Clea Grady became vegan after participating in the first Veganuary, which completely changed her life. She is now the marketing manager for the Veganuary campaign and lives in York, England. Fine Clea online: Website
TOP: Rachel Shakeshaft. MIDDLE: Lynsey Hanvey. BOTTOM: Sarah Moody.
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featured bodyweight workout
Tabata
Intervals
by Lacy Davis
When I get a new client who wants to get into exercise but doesn’t know where to start, one of the first things I have them try is Tabata-inspired intervals. In my opinion, there is no faster, easier, more effective and fun way to break a sweat. »
So what’s a “Tabata-inspired” interval? The true Tabata
1: They are perfect for travel because no equipment is
protocol is a 20 second work/10 second rest interval devel-
needed. You can download a Tabata timer app on your
oped by Dr. Izumi Tabata, specifically to help train Olympic
phone and take it anywhere you go.
speed skaters. The goal is to quickly tax both aerobic and anaerobic systems. These elite athletes are pushed to 140160% of their VO2 max, which is an intensity that most recreational exercisers cannot reach. You will still try to push yourself as hard as you can during the work intervals, but we refer to them as Tabata-inspired because you may reach 85-100% of your VO2 max at the most. Each set consists of eight rounds of one movement, 20 seconds of work followed by 10 seconds of rest. The total workout is only four minutes of hard work, meaning the workout is less than 25 minutes when you complete the entire thing. Remember, for each round of 20 seconds you are trying to get as many reps as humanly possible (tell yourself, “I can do anything
2: There is literally no excuse not to do four minutes of interval training. When I don’t feel like working out I can easily convince myself to do one set. Once I’m all sweaty and breathless and my heart is pumping it’s easy to convince myself to do a few more. These intervals are my secret weapon for when I just want to sit on the couch and read books instead of lifting heavy things. Here is my tried-and-true, full body blast Tabata-inspired workout. I have done this in gyms across the nation, parks, rooms in little inns by the sea, my partner’s mom’s one bedroom apartment, and on the beach. Fitness that is flexible is awesome. »
for 20 seconds!”). It is said that the all-out nature of the work bursts result in a significant increase in calorie after-burn and metabolic conditioning. Basically, it is more effective than a longer, mid-paced workout, in a fraction of the time. All of that is awesome, of course, but there are two things I really love about Tabata-inspired workouts:
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Set 1: Push-ups Get on the floor in a high plank position with your hands a little wider than hip width apart. Pay attention to your butt. If it’s sticking up, you are cheating. Think of your body as one straight line from the top of your head to your heels. Engage your glutes and tighten your abs. Lower yourself slowly until your arms are at 90 degrees or lower, then push yourself up. Keep abs and glutes engaged the entire time. Try not to let your elbows go out too far. You want them pointing more to the back than to the sides. If you are unable to do regular push-ups on your toes, no problem. Add a box, step, or bench under your hands to raise the height to something more manageable for you. Elevate your hands rather than going on your knees so you can practice proper push-up form. 
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featured bodyweight workout
Push Ups
Set 2: Sprints This works for running outside, on a treadmill, or in place, rowing, biking, or even on an elliptical or stepmill. Just remember to be safe as you sprint. Go your hardest, but try not to mow anyone down.
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Âť
88
Set 3: Squat Jumps Stand with your feet hip width distance apart. Determine what this might be for you by jumping up and down a few times, where your feet naturally land is usually where you want your feet to be. Put your weight in your heels. Bending at the waist first and sit-
Squat Jumps
ting your butt back, sink into a squat. Break parallel with your legs when you do this. Shallow squats don’t do anything for anyone. Once you’re at the bottom, spring load yourself to jump up, landing on the balls of your feet. When you come back down, sink back into your next squat.
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featured bodyweight workout
Set 4: High to Low Plank Get into the top of a push-up position. Position your hands shoulder width apart, locking out your elbows. Make sure your elbows are over your wrists and your back is straight. Keep your butt in line with your back. Lower to a low plank by bending your arms one at a time so you rest on your forearms. Then straighten your arms back out one at a time. Keep a plank position the entire movement. Each high/low plank pair counts as one rep.
Âť
Planks
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Set 5: Burpees Burpees are an amazing full body blast. They build strength, improve cardio, and will make your whole body hurt, but in a good way. Start with your feet hip width distance apart and crouch down, putting your hands on the floor by your feet. Jump back into a high plank push-up position, and lower yourself down until your chest touches the floor. Push yourself back up to a high plank position, jump your feet back towards your hands (your feet must land flat on the floor to protect your knees—if you can’t do this with your legs close together, try spreading your legs so you land in a sumo or plie position) and jump up, clapping your hands above your head. If the pushup part in the middle is too difficult, skip it and just hold a solid plank. »
burpees
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featured bodyweight workout I suggest using a method of counting to keep yourself going with these Tabata-inspired intervals. Generally I tell myself my “score” is the lowest number I get in any given interval in the set. If I do one burpee in 20 seconds on one of my later intervals because I am tired, my score is just one. I’m naturally competitive with myself, so I try to aim higher than one for my set, although honestly, it doesn’t always happen. Have a good workout, ladies! • Lacy Davis is a health and wellness coach and owns her own business called Super Strength Health. She focuses on improving negative body image and self-esteem and keeping vegans happy and healthy. Find Lacy online: Website | Facebook | Instagram | Twitter
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Almond & Walnut Crusted Tempeh
with Cauliflower Mash & Roasted Green Beans
Recipe by Lacy Davis and Melissa Lacitignola This is an incredible, healthy, and hearty thanksgiving-style plate of plant-based awesomeness. The green beans are made in a classic roasted style and the cauliflower mash is a lighter spin on the potato original. The star of the show is the almond and walnut crusted tempeh. It has a wonderful texture, is full of fresh herbs, and has just a tiny hint of maple to round out the bitterness of the tempeh. Ingredients: Cauliflower Mash:
Tempeh:
Directions:
6 cups (744g) cauliflower, chopped
8 ounces (227g) tempeh
Preheat oven to 375 degrees F (200 degrees C).
2 tablespoons (15ml) olive oil
1 cup (237ml) unsweetened almond milk
1/4 cup (12g) nutritional yeast Salt and pepper, to taste Green Beans:
2 cups (300g) green beans 1 tablespoon (8ml) olive oil Salt and pepper, to taste 93
1/2 cup (35g) almonds
Boil cauliflower until completely soft, about 20-30 minutes (check with fork as you go). While cauliflower is cooking, place green beans in a single layer on a parchment-lined baking
1/2 cup (35g) walnuts
sheet with 1 tablespoon olive oil, salt and
1/2 teaspoon (3ml) maple syrup
pepper. Cook for 15-20 minutes, until they just
1/4 teaspoon (1g) fresh thyme 1/4 teaspoon (1g) fresh rosemary 1/8 teaspoon (1g) salt
turn to a bright green color. Drain cauliflower, and add it to a food processor with 2 tablespoons of olive oil, the nutritional Âť
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featured reader recipe yeast, and more salt and pepper. Pulse until just creamy, but still a little bit chunky. Since cauliflower is much lighter than potatoes, you want to keep a little texture in there. Cut tempeh into 10 slices and dip in unsweetened almond milk. Place almonds, walnuts, maple syrup, thyme, rosemary, and salt in a food processor and process until finely broken up into a meal-like texture. Pour the almond and walnut crust into a shallow bowl and roll each piece of tempeh in the crust covering it liberally. You may need to moisten the tempeh to get the breading to stick. Add 1 tablespoon of olive oil to a hot non-stick frying pan and cook the tempeh on medium to high heat, gently flipping it halfway, until all of the sides have a nice golden-brown crust. Serve immediately and enjoy! • Makes 3 to 4 servings Nutrition per serving: Calories: 462 Fat: 33 g Carbohydrates: 25 g Fiber: 9 g Net Carbohydrates: 14 g Protein: 25 g
Lacy Davis is a health and wellness coach and owner of Super Strength Health. She focuses on improving negative body image and self-esteem as well as keeping vegans happy and healthy. Find Lacy online: Website | Twitter | Facebook | Instagram
Melissa Lacitignola is a health and wellness coach and owner of TastyMakes. She has a focus on pregnant women and parents and encourages her clients to eat plant-based with an emphasis on anti-inflammatory and alkalinizing foods. Find Melissa online: Website | Twitter | Facebook | Instagram
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94
REAL DEAL
the
by Erin Fergus
Fueling Hunger or Feeding Appetite:
Why does it matter ? Imagine the following scenarios:
A B C
You finish dinner at a restaurant and then see a server breeze past your table with the dessert tray. Your eyes zero in on your favorite flavor of cake, and before you know it you are flagging the server down. You overslept and didn’t have enough time to make a real breakfast. It’s 10 o’clock and your stomach is talking to you. Thank goodness for that bag of homemade granola in the bottom drawer of your desk! You’re paying a bill at a doctor’s office, and they have a bowl of Jolly Ranchers, Blow Pops, Sour Patch Kids, and other candies sitting right there. When was the last time you saw that many vegan candies in one bowl? No one is looking, so you grab a handful and eat them on the drive home.
D
It’s 3 o’clock and your brain starts to feel a bit mushy; your productivity stagnates. Time to eat something—anything will do the trick, and you reach for something carbohydrate-heavy.
We can all relate to these situations, but did you
you think you’ll need when you’re on the move.
know that you only experienced true hunger
It’s always best to be prepared.
in one out of the four examples? All the others were your appetite tricking you into eating. That’s not a problem every now and then, but continually letting your appetite win while losing touch with true hunger can derail you from your health and fitness goals over time.
Some of the signs that make you think you’re hungry can be confused with dehydration, because the brain sends signals for both sensations from the hypothalamus2. If you are having trouble distinguishing the two, track your water intake and try to space it out regularly
Scenario B was the only example of physiological
throughout the day. If you don’t think enough
hunger, and it is characterized by a growling or
time has passed since eating to be physically
rumbling stomach. You may notice other signs,
hungry again, try drinking a glass of water. The
including shakiness, fatigue or headaches, usually
effect isn’t instant - it might take up to 15
from low blood sugar1. This “real” or “true”
minutes for your body to recognize that your
hunger is the only type of desire for food that
thirst has been quenched. Try to distract your-
originates from the stomach’s biological need
self for a bit and check in with your stomach
for fuel to survive. If you wait too long to eat and
after the 15 minutes has passed.
your hunger pangs become intense, your willpower to make healthy choices dwindles. At that point your body just wants calories and doesn’t care where they come from. The best ways to prevent hunger from backfiring are to eat at regular intervals and to pack more healthful food than
Scenario A is an example of your appetite getting the best of you. You have already eaten an ample-sized meal, so you are not physically hungry. Your eyes see the desserts, however, and you desire one of them because you can imagine how good they taste. One of the ways to distinguish appetite from hunger is that we desire to eat food because we associate it with pleasure and reward, not because we desire to eat it for its nutritional value3. Regulation of appetite also occurs in the hypothalamus and brainstem. The visual, olfactory and taste cues that food provide can cancel out the feeling of fullness after dinner, so that’s why seeing, smelling, and thinking of the taste of the dessert can make you want it. Have you heard of the two-bite rule? Our tongues taste our food most intensely in the first two bites, and then the sensation dulls after that. You may
continue eating »
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96
the dessert without really “tasting” it or enjoying
energy. Restricting calories too drastically or
it as much as you did in the first two bites. If you
not getting enough sleep can cause ghrelin,
still would like to have dessert and other treats,
sometimes referred to as “the gremlin,” to
have mini-sized ones in moderation and/or share
strike. Leptin regulates weight by controlling
a regular sized item with other people. Also, make
appetite and energy expenditure. Losing too
sure you are eating slowly and savoring each bite
much weight decreases leptin, which stimu-
individually instead of plowing through it.
lates appetite and decreases caloric burn in an
Scenario C is another example of appetite, and the situation is similar to going to a function that has food included. Birthdays, holiday parties, weddings, etc.—if it’s free, you don’t have to be hungry to put it on your plate or in your hand and eating it. One of the best strategies to prevent temptation from everything in sight
opposite when gaining weight. Unfortunately, too much weight gain decreases leptin sensitivity, and appetite is less controlled. Maintaining weight within a healthy range without too much fluctuation (outside of the normal daily fluctuations) keeps leptin in check.
is to fill up just a little before attending these
“Bored hunger” happens when there’s noth-
events. Keep in mind that the more hungry
ing else going on1. You may find yourself with
you are, the better everything looks (how many
some down time and no plans, and eating
times have you made the mistake of grocery
seems like something interesting to do. One
shopping while hungry?) A salad or veggie
way to avoid this situation is to stay in an area
broth-based soup are ideal choices for only
of your home that is far away from the kitchen
a small amount of calories, so then you can
or to go outside. Another is to have something
still eat but make logical selections. Another
else to do with your hands and to engage your
strategy that will make you more discriminat-
mind. Write a “things I would do if I found
ing and less likely to treat the event like a buffet
the time” list to keep handy if you don’t know
is to ask yourself, “Would I pay for that food
what to do with that free time, clean, or just sit
if it wasn’t free?” You can even tell yourself
and read a good book. Don’t feel guilty about
that you are only going to take the food items
taking some relaxation time, because most of
that you don’t usually have access to, such as
us don’t get enough of it.
pumpkin pie on Thanksgiving. Combine this way of thinking with the two-bite rule for the upcoming holidays. You can take only a serving spoonful of all the items that interest you, but everything should fit only on one plate.
“Emotional hunger” strikes when you try to mask a negative emotion with food. Loneliness, sadness, anger and stress are examples are emotions that may cause you to try to fill the void or improve your mood with food. The term
The hormones ghrelin and leptin are also found
“comfort food” exists for a reason! Your options
in the hypothalamus and play a role in appetite
for preventing yourself from diving into a pint
regulation3. Ghrelin is secreted to encourage
of So Delicious include making more healthful
eating during times of deprivation and can lead
versions of your favorite comfort food, exercis-
to weight gain. It can be stimulated because
ing as a release of the negative feelings, writing
of sleep deprivation, and it makes us tend to
in a journal, calling a friend, cuddling a pet, or
reach for simple carbohydrate sources for quick 97
attempt to bring weight back up. It does the
maybe even tackling a tough project. »
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Scenario D is considered “learned hunger”1. Our bodies adapt to routine, so if it is used to regularly being fed at a certain time, it’s likely to want food at the same time even if the previous meal came closer to that feeding time than usual. This can also occur when we make associations such as “sitting on the couch watching a certain show is when it’s time to eat popcorn.” The good news is that because these behaviors are learned, they can be unlearned, too. You have to slowly break the association of a certain time on the clock being eating time by listening to your body and waiting until physical hunger sets in to eat. Other ways to break associations are by watching TV while preparing food instead of eating it, only sitting on the couch without food, or making sure all food is plated instead of mindlessly pulled out of a bag or container. Eating is the cure for hunger, but not necessarily for appetite, because satiety is not a feeling of fullness as much as a feeling of satisfaction4. You could have a stomach full of vegetables that met your hunger needs but leaves you craving a cookie. It takes about 20 minutes for the hypothalamus, which is the satiety center of the brain, to register that you are satisfied, so you could easily go overboard on any type of food if you eat too fast. Try to put your utensils down between bites, converse with your table mates if you’re not alone, and chew your food well. Try to make your meals last 20-30 minutes.
One option to increase satiety includes following the Satiety Index (a list of some foods here), which was developed by Dr. Susanna Holt in 1995. Similarly to the Glycemic Index, white bread has a rating of “100”; scores below 100 are less satiating than white bread, and scores above 100 are more so4. David L. Katz, MD, MPH, author of The Flavor Point Diet: The Delicious Breakthrough Plan to Turn Off Your Hunger and Lose the Weight for Good, suggests not combining too many flavors at once, which can overstimulate the brain and decrease feelings of fullness. Lastly, The Volumetrics Eating Plan author Barbara Rolls, PhD, promotes foods that are high in nourishment but low in calories (nutrient dense) over foods that are high in calories but low in nutritional value (energy dense). Bring on the big ass salads and veggies! You may have even heard of or dealt with “PMS hunger,” (chocolate cravings, anyone?), “reward hunger” (that hard workout deserves a vegan pancake stack with maple syrup, doesn’t it?), or multiple other things that cause us to crave food. Just keep in mind that if it hasn’t been a couple hours since you’ve eaten and you’re not experiencing the signs of true physical hunger, it might be all in your head. • Erin Fergus, MS, is a full-time faculty member in the Personal Training Department at Greenville Technical College in Greenville, SC. She holds the ACSM Health Fitness Specialist and NSCA Certified Strength and Conditioning Specialist certifications and previously worked as a fitness director, personal trainer and group fitness instructor. Some of her many goals include making a low-calorie, high-protein pumpkin pie and eating all of her Thanksgiving dinner slowly on one plate. Fine Erin online: Facebook | Instagram References: 1. Migala, J. (2014). 10 types of hunger and how to control them. Retrieved from http://www.health.com/health/gallery/0,,20845434,00.html 2. Diranian, S. (2013). Difference between being hungry and thirsty. Retrieved from http://www.livestrong.com/article/441564-difference-between-being-hungry-and-thirsty/ 3. Ahima, R.S., & Antwi, D.A (2008). Brain regulation of appetite and satiety.Endocrinology and Metabolism Clinics of North America, 37(4): 811-823. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2710609/ 4. Skarnulis, L. Satiety: The new diet weapon. Retrieved from http://www.webmd.com/diet/features/satiety-new-diet-weapon?page=2
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People say and ask the darnedest things sometimes, don’t they? As vegans and fitness enthusiasts, there are certain questions we can almost guarantee we’ll have to answer regularly. We’ve included a range of answers, spanning from serious to sarcastic to silly, that we would give to common questions. Feel free to use these responses, or a combination of approaches, the next time you find yourself confronted with a similar question.
“Na. I never catch colds, I run distances greater than many people’s commutes, and I’ve been rockin’ a wicked farmers tan since my last marathon.” Belinda Jansen “Weak? Today I leg pressed more than a man three times my size. Sick? Never. Unless you count THESE sick pythons! **flexes bicep** And if I’m pale, it’s only ‘cause I live in the most sunless, cloudy city on Earth: Vancouver, baby!” Samantha Shorkey
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ABOVE: Samantha Shorkey. RIGHT: Anastasia Zinchenko.
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But aren’t all vegans weak and scrawny?
I heard they’re just always pale and sick!
“My vegan lifestyle has given me the strength to do more than I ever thought my body could.” Ashley Flitter “As a vegan athlete I have had no problem getting enough protein, lifting heavy weights, and pushing my body to the limit all while living a compassionate lifestyle!” Ashlee Harrison RIGHT: Ashlee Harrison.
“Sure, they are… especially, when they bench press their bodyweight for reps.” Anastasia Zinchenko
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thank you for reading! Watch for our next issue Issue five of Definition is set for release in mid-January. It’ll be full of ideas, tips, and info you need to start your new year off right. We start our subscription option
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