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How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I've got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let's first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a "cheat meal", "cheat day" or "cheat weekend". Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that's not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn't mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn't completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let's get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what's served and how much you consume.

Tip 5: Find other activities to do that don't revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you're feeling chocolate-y!

Chocolate Avocado Pudding - makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

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Buy Quinoa and Live a Healthier Life

Don't be the last to try! Buy quinoa now! 

This is the best time to really think about your health, not just for yourself but also for the people you love, not only to lose those extra size and weight for you will surely lose them, but to seriously consider having a longer and healthy life. Switch to a better eating habit and switch to a healthier lifestyle when you buy quinoa.

Where can you buy quinoa? You can buy quinoa online as a Whole Grain, a natural and organic cultivar mostly from Peru and Bolivia; it is usually sold in 12 oz. packages or boxes. It is cooked in just 10 - 15 minutes, wheat free and gluten free, this makes quinoa the perfect food for people who follow a wheat free and gluten free diet. It is certified organic which means it was planted and cultivated on an unfertilized and healthy soil.

Why buy quinoa? Simple, it's an amazing grain, a super food. Here are a few heartening reasons:

1. Buy your way to good health because it contains more high quality protein than any other grain. It is actually one of the best sources of protein in the vegetable kingdom.

That's right, it is a vegetable. Quinoa is a broad leaf plant vastly grown in South America, and the leaves are used in salads with other salad greens and served as a side dish, and the seeds of quinoa are consumed like grains and mostly substituted for rice. Quinoa in itself is a complete protein grain. It provides all the essential amino acids in a balanced fashion, close to the standard set by the United Nations Food and Agriculture Organization. Buy quinoa for a light, tasty and easy nourishment. This delicate grain is much less filling than most other grains and has a delicious nutty flavor all its own.

  2. Quinoa is fiber-rich, light and easy to digest.

3. Purchase quinoa to get a high level of carbohydrates that are slow-releasing and helps maintain your blood sugar level, and keep you full and satisfied and your energy high for most of the day with lesser cravings for more food.

Quinoa has a delicate nutty flavor and is very easy to prepare. Perfect for today's active lifestyle, quinoa can be served as a side dish; in soups, in salads, as a pilaf, and even as a nutritious breakfast cereal. When you purchase quinoa, the package should say that the quinoa grain had been pre washed and thoroughly rinsed and air dried to remove the naturally occurring bitter saponins, and there are some brands that do as they promise. Although it is always so much better if you wash it before cooking, to really enjoy its great flavor.

You can also find and buy Quinoa Flour, Quinoa Flakes and Quinoa Pops for their variety of uses in your kitchen. They come in three variants of natural whole grain; white quinoa, red quinoa and black quinoa. Although there is no big difference in taste or health benefits and the preparation, it will always make your presentation appealing with each color of quinoa grain.

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What Do Vegans Eat? Vegan Food Is Not Boring After All!

Many people think that vegan food is boring, tasteless, and does not allow for much variety. Well, they couldn't be more wrong! With veganism on the trend nowadays - vegans have more options than ever before to ensure that they have delicious food to eat and enjoy.

What Do Vegans Eat?

The vegan diet consists primarily of the following foods: vegetables, fresh fruits, whole-grains, pasta, olive oil, coconut oil, tofu, legumes and beans, soy, faux meats, faux cheese, legume patties, vegetable patties, dried fruit, soy and rice milk, soy yogurt, vegan baking (cakes, muffins, slices, brownies), salads, fresh juices, smoothies, nuts, seeds, peanut butter, almond butter, cashew butter, vegan margarine, vegetable soups, and stir-fries. In fact, nowadays one can create a dish that replicates their favorite foods, only without meat and dairy! With the convenience of countless vegan websites, blogs and vegan recipe e-books, one should have no trouble finding a recipe to 'clone' their favorite dish or sweet treat! Indeed, vegan food never has to be boring!

Vegan Meals At Restaurants

Some people do not like to cook every meal, or they are simply too busy. Most restaurants and take-away cafes offer vegan food and meals, including Italian (tomato sauce pastas, vegetable minestrone etc.), Chinese (rice, vegetable spring rolls, vegetable stir-fry's, steamed vegetables, vegetable soups, tofu dishes), Indian (rice, dahl, vegetable coconut milk curries, lentil dishes), Thai (rice, vegetable curries, tofu noodle soups, coconut milk pumpkin soups etc.), Subway, Sumo-Salad, etc. In fact, I guarantee that you could find some vegan food options at nearly any restaurant, café or take-away shop nowadays! All you have to do is ask!

Vegan Food At The Supermarket

Since more and more people are becoming vegetarian and vegan every year, supermarkets and health stores are doing their part to keep up with the consumer's needs. This is excellent for the modern busy vegan, who often does not have the time or energy to cook every meal. The number of vegan products and brands are increasing every year, with more and more vegan food products ("vegan fast food") emerging on the shelves. This vegan fast food includes chocolate bars, muesli bars, packet chips, cereals, cookies, muffins, cakes, you name it! The modern day vegan can certainly fulfill their junk food desires (put please, in moderation!) with the availability of products available!

Vegan Recipes

There is a multitude of easy vegan recipes available nowadays to satisfy the tastes and needs of every vegan. Whether it be breakfasts, lunches, dinners, desserts, snacks or healthy treats - you can find an infinite number of recipes to try out. You can clone just about any of your favorite meals and foods if you locate an appropriate recipe to do so! There are many delicious vegan recipes for you to try such as scones with jam and 'cream,' 'bacon' and 'eggs,' 'cheesecakes,' 'sausage'-rolls, English muffins with 'bacon' and 'eggs,' chocolate cakes and brownies - you name it, you can clone it! Veganism has never been more fun and delicious than it is today!

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Healthy Vegan School Lunch Ideas

Simply Vegan

Veganism can improve health and vitality--but it can be a daunting dietary switch even for vegetarians. 

Can I really cut all animal products from my diet? The food will be bland; I'll get bored with it. I'll have to give up eating out. Even for the open-minded, the list of reasons "why not" might seem insurmountable, but if you arm yourself with some basic knowledge and the right items in your pantry, you may discover that a vegan diet blends well with your lifestyle--and keeps your taste buds engaged.

Don't get me wrong: Becoming a vegan takes serious commitment and discipline. Vegans are strict vegetarians who consume no meat or animal by-products, which include poultry, fish, eggs, cheese, milk, dairy, and ingredients such as honey. However, their diet is one rich in antioxidants, vitamins, minerals, complex carbohydrates, dietary fiber, and protein, which offer many health benefits: improved cardiovascular functions and cholesterol levels and prevention against osteoporosis, arthritis, macular degeneration, type 2 diabetes, and a variety of cancers. The effects are felt more practically as well: A vegan diet promotes energy, weight loss, and healthier skin, hair, and nails.

It is true that a vegan diet can be difficult when you don't have control over the menu, like at restaurants and dinner parties. However, some of the best vegan entrees can be found in ethnic restaurants that serve Indian and Asian cuisine, which offer meals rich in vegetables and grains, and many more restaurants are equipped to adapt their regular menus to vegan formulas.

Eating in is easier, and with the right spices and recipes, vegan meals can be as delicious as they are nutrient-packed. Before starting a vegan diet, you should first understand your daily nutritional requirements. Vegans need to pay special attention to certain nutrients: vitamin B12, omega-3 fatty acids, calcium, vitamin D, protein, and iron. Most foods can be found in mainstream supermarkets, or you can grow your own produce or visit one of our state's many farms.

Before changing your diet, make an appointment with your doctor to assess your individual needs and to test for any potential food allergies. Also, continue to eat a well-rounded diet, with all foods in moderation.

What to Stock in a Vegan Pantry

Protein/Meat Substitutes Legumes, nuts, and seeds equal protein power. Be sure to include edamame, tofu, textured vegetable protein (TVP), seitan (also called wheat meat or wheat gluten), and tempeh (a fermented soy product with a slightly nutty flavor).

Vitamin B12 (Cobalamin) This vitamin is primarily found in animal products, but vegans can obtain B12 from fortified foods such as soy milk (or other nondairy milk), breakfast cereal, meat alternatives, and nutritional yeast, which can be found in most health food stores. An adult multivitamin, which typically contains 6 micrograms of B12, can prevent a deficiency in the nutrient and is strongly recommended.

Omega-3 Fatty Acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most significant and effective forms of omega-3 fatty acids primarily found in fish and seafood. Alpha-linolenic acid (ALA), which is converted to EPA and DHA, is the form found in plant foods such as walnuts, canola oil, flaxseeds, flaxseed oil, soybeans, and butternuts.

Calcium and Vitamin D These bone-boosting nutrients have found their way into fortified soy milk, almond milk, rice milk, cereal, tofu, and orange juice. Calcium is found naturally in almonds and greens, such as bok choy, broccoli, and Chinese cabbage.

Iron Maximize iron absorption by eating iron-rich foods - like dried beans, fortified cereals, and dark, leafy greens -along with a vitamin C-rich food, such as citrus fruit.

Multivitamins Any diet, vegan or not, can benefit from "dietary insurance." Consider a multivitamin with minerals to ensure you are getting adequate amounts of harder-to-get nutrients. (Note: Make sure the vitamins you buy are labeled "vegan," as some contain gelatin.)

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Vegan Pizza Four Ways

Easy Vegan Recipes For Vegetable Side Dishes on Saint Patrick's Day

Saint Patrick Day is just around the corner so why not take a healthful approach to what you serve with these easy vegan recipes for vegetable side dishes. Celebrating with holiday parties is fun and since there will be plenty of green beer to sip on make sure to include some fresh healthful food for your event.

It's easy and cool to offer shot glasses filled with celery or asparagus soup. Asparagus soup is one of the many easy vegan recipes that you can do the night before and then after work, simply take the soup out of the fridge, fill your shot glasses and serve on Saint Patrick Day.

How about green olive tapenade on a toasted sourdough baguette? For holiday parties on Saint Patrick Day this dip can be made a few days in advance and again, just pull it out of the fridge prior to guest arrival and serve either already topped on the baguette or as one of your vegetable side dishes. (Recipe for olive tapenade can be found on page 83 in Budget Bash.)

Other vegetable side dishes your friends would enjoy on Saint Patrick Day are a cucumber salad with balsamic vinaigrette, Waldorf salad, fennel and mint salad or a cucumber and seaweed salad.

Of course, keeping it vegan and real let's not forget a bowl of edaname either cold or warm with or without salt. All of these easy vegan recipes mentioned for your holiday parties won't take much time and some can be made well in advanced, refrigerated overnight and then quickly transferred into fun and simple serving dishes as vegetable side dishes.

Roasted Asparagus Soup Recipe

2 1/2 lbs. thin asparagus, trimmed & cut into 2" pieces 
2 leaks, white & light green parts only, cleaned and finely chopped 
2 T. Olive Oil 
salt & pepper to taste 
2 1/2 C. vegetable broth 
Chives for garnish

Preheat oven to 425 degrees F. In a heavy roasting pan, combine asparagus, leeks, olive oil, slat and pepper. Mix to combine.

Roast, stirring occasionally, for 30 to 35 minutes or until leeks are golden brown & asparagus are tender.

Transfer the vegetables to a blender and add the broth. Process until completely pureed, taste to adjust seasonings.

Pour soup into shot glasses & garnish with chives if desired.

Waldorf Salad Recipe

3-4 Granny Smith Apples 
2 Celery stalks, thinly sliced 
4 oz. walnut pieces or pecans chopped 
Mixed greens if desired 
French vinaigrette dressing

Cut a few slices of apple with the skin on for decoration and then peel and core the rest of the apple and cut into thin strips. Toss the apple slices in lemon juice to prevent apples from turning brown.

Add the chopped celery, apple slices, nuts and mixed greens and toss with French vinaigrette.

French Vinaigrette Dressing Recipe

2 tbs. Dijon mustard 
2 tbs champagne vinegar 
6 tbs. extra-virgin olive oil 
Salt and fresh ground pepper to taste

Mix ingredients in a cruet and serve with salad.

I hope you found these easy vegan recipes for vegetable side dishes fun to make for your holiday parties on Saint Patrick Day. Until next time, remember the Budget Bash mantra: make it simple, delicious, stylish, fun and economical to all!


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Carrot Cake Truffles (Paleo, gluten-free, dairy-free, Vegan)

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  "Living Life The Paleo Way" 

Celebrity Vegans: The Famous Faces Living That Plant-Based Life

The V word is up there with some of the biggest buzz words of 2016, because going vegan is utterly hip and healthy don't you know!? Sticking to a plant-based diet sounds pretty tough to me, but these famous faces make forgoing meat and dairy look easy peasy. Here's the celebrities you never knew were vegan!

Know any other celebrity vegans? Tweet us @Paw_Wrobel 

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Superfoods - Quinoa and Amaranth

Quinoa and Amaranth are great additions to your whole foods diet. These grains are traditional foods of Mexico, Bolivia and Peru. Both were sacred grains to the Native people. Amaranth was the sacred food of the Aztecs, and quinoa was the sacred food of the Incas. When Latin America was conquered by the Spaniards, these grains were outlawed! Fortunately they have been rediscovered and are now grown in Latin America and the U.S.


Amaranth is a gluten free grain that is not a true cereal grain. It's actually a seed from a leafy annual plant related to spinach. The greens of the amaranth plant can be eaten, and the seeds are used like a grain. the grain like seed is great for folks who are allergic to grains. Amaranth is very nutritious and the United Nations Food and Agriculture organization has noted that wherever amaranth is eaten, there is no malnutrition. Amaranth can survive in poor soil and in drought conditions.


Amaranth has a high protein content, about 18 %, and contains the amino acid lysine, which is usually low in whole grains. It's also high in calcium; 1/2 cup serving of amaranth has as much calcium as an 8 ounce glass of milk! Amaranth is a good source of fiber, vitamin E, and minerals. It contains more calcium, magnesium and silicon than milk.


But, truth be told, this grain is an acquired taste. The texture is gooey, like porridge, and it can be a bit bitter. You can cook it with onions, which adds sweetness, or you can add a few tablespoons of amaranth to another grain and cook them together. The amaranth will blend in fairly well. I like the combinations of amaranth with millet, rice, quinoa or sweet corn. Combining amaranth with another grain creates a high protein profile, as high as meat.


According to author Marjorie Hurt Jones, in her book "The Allergy Self Help book," Amaranth flour is nice for baking. She recommends combining 25% amaranth flour with brown rice flour or oat flour for wheat free baking.


The other superfood grain, Quinoa, pronounced keen-wa, is nutritionally similar to amaranth, but it has a light fluffy texture and, well, it tastes better! Quinoa is gluten free and easy to digest. It is popular with whole foods cooks.


Quinoa is not a true grain but is treated like a grain in our meals. It has the highest protein content of any grain-like food, and is a good source of calcium, iron, phosphorus, B vitamins and Vitamin E. And it cooks quickly, in about 20 minutes. To cook quinoa, add 1 cup grain and 2 cups pure water to a pot, bring to a boil, lower the heat, cover and steam for 20 minutes. One cup dry grain will create 3 cups of cooked grain! You can also sometimes find quinoa pasta at the natural foods section of the grocery store.


Quinoa can be a substitute for rice, couscous, bulghur or other fluffy grains. It makes a nice grain salad. For a tabbouleh salad, cook the quinoa, then put in a salad bowl. Add in diced cucumbers, cherry tomatoes, black olives, a handful of mint, sliced red bell pepper, and good quality extra virgin olive oil and fresh lemon juice. I like to add garlic as well. Toss the grain and vegies and add sea salt if desired.


I love both these grains for their nutrition boost and taste. Add herbs, vegetables and a sauce and you have a nice vegetarian dish.






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The Best Diet: Eating Clean

Vegan Feta Cheese | The Edgy Veg

Are You Able To Give Up Cheese?

Some of you reading this will be vegan, some will be vegetarian and some will be flexitarian. If you are vegan, then this won't apply but if you're vegetarian or flexitarian then here's a challenge -
Will you to consider giving up cheese, or at least, cutting back on the amount you are currently eating?
So let's see if there is something below that will start you thinking or lead to more research and education.
1. The dairy industry is, sadly, one of the biggest polluters of the environment... that and cattle.
As the need for dairy products increases worldwide, the number of cows being milked also has to go up. Currently there are 264 million dairy cows, producing nearly 600 million tonnes of milk every year. This is a staggering amount as you can add on the beef cattle which is around 971.482 million. That's an awful lot of bovine that have to be fed and watered.

So, not only is there a drain on the water, destruction of rain forests for feed for these animals, but there is also the waste and the amount of methane that each cow produces... daily!
Unfortunately water can be contaminated due to leakages of nutrients like nitrogen and phosphorus either directly into the stream/river or through the water table which then can pollute waterways further down the line making them very toxic.
Even when farmers are careful and are environmentally conscious, the sheer number of dairy cows just makes it all too much of a losing battle.
2. Then there is the actual method of getting a cow to give her milk. This comes under the cruelty label as the calves anywhere from just born to 3 or 4 days old are taken away from their mothers. It is heart-wrenching to hear the plaintive cries of both mother and baby. The male calves are killed as they are of little use to the farmer and the females are kept to replenish the herd. A cow is kept pregnant and lactating constantly until around 5 years by which time they are so spent they are just sent off to slaughter.
3. On a different note - cheese is as addictive as sugar. Yes, it's been scientifically proven. So if you think you really can't go without cheese, now you know why. Also, unless your ancestors are from Europe where a genetic mutation spread that gave people the ability to produce lactase and drink milk (only about 35% of humans have this gene), then dairy is NOT good for your health no matter what the dairy industry spin doctors tell you.

So how do you give up cheese? Start slowly.
Make a list of the cheeses you really love - e.g. Edam, Brie, Feta then pick one, e.g. Feta, and go online and search for "make Vegan Feta cheese" - you must use the word vegan.
You will get a number of recipes back... some are made from tofu, others from nuts... check them out. You may have to make a couple of different ones to find one that really appeals to your palate.
Once you've got used to the plant based Feta - go try another one.

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