veganfatloss

How two guys lost 150 lbs on an easy to follow vegan diet!


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Sandwiches that you can love, even if they are good for you !

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As I sit here eating lunch I am dreaming of last night’s sandwiches. Nothing beats the creaminess of humus mixed with a bit of Dijon Mustard. Taste buds do change, I speak from personal experience! Who is not resistant to change. I certainly am… aren’t you?  We all find our habits comforting. Those certain things that we like to eat after a long day of work. You sit down to your fave little thing and ahhh, relief at last. 

Sometimes those things are ok, but what if its something that is damaging your health? The reason you eat it is not just the relief of eating something you really like, Its also to get that high of having something you love. 

You know you should not eat it, or at least as often as you do, but you cannot seem to stop yourself. You eat it, and than feel bad about it, and guess what, next day, or two days later, its the same thing all over again. I was trapped. For 20 years thats how I lived my life, as I watched the scale move from 165 to 240 !

But there is a solution! You can reprogram your taste buds to really crave healthier foods! Try making this sandwich or something like it. Its tasty and will help you see that there is a solution to your conundrum. Healthy can be tasty!

The sandwich is super easy, and is really only  a few minutes of work, but takes about 20 minutes due to baking time.

Here is how to make the sandwiches:

Two slices whole grain bread.

Home made hummus.

Dijon Mustard

Eggplant sliced widthwise

Tomato sliced

tempeh sliced a bit thin

lettuce

“bake” tempeh in microwave for about four minutes. Place eggplant slices in pan and bake in oven long enough to be soft. Remove from oven put hummus and a bit of Dijon on eggplant, top with tomato and bake approx ten minutes, or until everything has become a bit gooey.

Assemble sandwich as follows:

Put hummus and Dijon on both slices of bread. Place Baked tempeh on slice. Top with tomato eggplant duo and lettuce. Place top bread slice and serve

PS try making a standard hummus recipe, and add canned cannelini (white beans) to it.

its creamier and amazing!

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Tempeh sandwiches with steamed vegetables for dinner!

imageTonight’s dinner was delicious, tempeh sandwiches and steamed vegetables. You already know how to steam vegetables, just use lots of different kinds, like broccoli, zucchini, carrots, and anything else your heart desires.

Here is how to make the sandwiches:

Two slices whole grain bread.

Home made hummus.

Dijon Mustard

Eggplant sliced widthwise

Tomato sliced

tempeh sliced a bit thin

lettuce

“bake” tempeh in microwave for about four minutes. Place eggplant slices in pan and bake in oven long enough to be soft. Remove from oven put hummus and a bit of Dijon on eggplant, top with tomato and bake approx ten minutes, or until everything has become a bit gooey.

Assemble sandwich as follows:

Put hummus and Dijon on both slices of bread. Place Baked tempeh on slice. Top with tomato eggplant duo and lettuce. Place top bread slice and serve

PS try making a standard hummus recipe, and add canned cannelini (white beans) to it.

its creamier and amazing!


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Be in the Top Ten Percent- Diet Changes you can make today!

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Want to be in the top ten percent? No,not talking about your bank account. As I mentioned in my last post, we are big fans of Dr Joel Fuhrman and his books. I suggest you take at least a look at one of his books like “eat to live” or “the end of diabetes” . They  explain in detail how to lose radical amounts of weight and improve your blood fat numbers and glucose levels. Or just read here, as we explain in detail some of Dr Fuhrmans ideas. Doing so will make you more literate than 90 percent of the population regarding nutrition. You can even impress your friends!

One of t Dr Fuhrman’s concepts is that the  western diet is skewed . Did you know that in the typical western diet, 60% of all calories come from only three  sources. white flour, refined sugar, and fat (includes cooking oil). There is an entire cascade of negative health effects from this triad of poor quality eating. high cholesterol, heart disease, and no doubt obesity are directly related to eating the wrong food.

Here is the first big trick of weight loss. You need to feel less hungry:The body processes white flour the same way it processes sugar, so when you eat it, you are essentially adding sugar to your diet. The “sugar” spikes blood glucose levels and a rise of insulin follows. As blood sugar drops, hunger ensues. Have you ever felt absurdly hungry an hour or two after a big meal?  Thats the reason!   Get away from eating foods that do that  and you will be way less hungry. That was one of the big secrets to our weight loss.  Less hunger.

Here are some things you can do today to improve your diet, and feel less hungry all the time!

Get rid of your white bread and purchase whole grain oil free breads from Alvarado St and Ezekiel brand bread companies. Or bake your own.

Get rid of all the “healthy” crackers and cereal bars in your house.(high sugar, high fat). Plus they are making you hungry!

Replace any crackers or bars that you eat with fruit. The best are Berries, peaches plums and dried fruit. Much lower on the list are the more sugary bananas and grapes.(remember the Andi score?)

Take a hard look at any dressings that you purchase. Dressings such as ranch are really loaded with fat and are sabotaging your diet. Switch to a store brand such as Walden farms, or learn to make your own… Its actually fun.

Replace a meal with one big salad every day,,, and think really big! And put vegetables in it like tomatoes carrots zucchini and anything you think of !

These are just a few ideas that you can put in place today…… If you do these things I promise that you will find yourself feeling better, feeling less hungry and  able to control your eating! You might even start to lose weight. Plus, its fun to be in the top ten percent!


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Be in the top 10 percent -Steps to improve your diet right now !

DrJoel_Fuhrman_Immunity_t614
Want to be in the top ten percent? No,not talking about your bank account. As I mentioned in my last post, we are big fans of Dr Joel Fuhrman and his books. I suggest you take at least a look at one of his books like “eat to live” or “the end of diabetes” . They  explain in detail how to lose radical amounts of weight and improve your blood fat numbers and glucose levels. Or just read here, as we explain in detail some of Dr Fuhrmans ideas. Doing so will make you more literate than 90 percent of the population regarding nutrition. You can even impress your friends!

One of t Dr Fuhrman’s concepts is that the  western diet is skewed . Did you know that in the typical western diet, 60% of all calories come from only three  sources. white flour, refined sugar, and fat (includes cooking oil). There is an entire cascade of negative health effects from this triad of poor quality eating. high cholesterol, heart disease, and no doubt obesity are directly related to eating the wrong food.

Here is the first big trick of weight loss. You need to feel less hungry:The body processes white flour the same way it processes sugar, so when you eat it, you are essentially adding sugar to your diet. The “sugar” spikes blood glucose levels and a rise of insulin follows. As blood sugar drops, hunger ensues. Have you ever felt absurdly hungry an hour or two after a big meal?  Thats the reason!   Get away from eating foods that do that  and you will be way less hungry. That was one of the big secrets to our weight loss.  Less hunger.

Here are some things you can do today to improve your diet, and feel less hungry all the time!

Get rid of your white bread and purchase whole grain oil free breads from Alvarado St and Ezekiel brand bread companies. Or bake your own.

Get rid of all the “healthy” crackers and cereal bars in your house.(high sugar, high fat). Plus they are making you hungry!

Replace any crackers or bars that you eat with fruit. The best are Berries, peaches plums and dried fruit. Much lower on the list are the more sugary bananas and grapes.(remember the Andi score?)

Take a hard look at any dressings that you purchase. Dressings such as ranch are really loaded with fat and are sabotaging your diet. Switch to a store brand such as Walden farms, or learn to make your own… Its actually fun.

Replace a meal with one big salad every day,,, and think really big! And put vegetables in it like tomatoes carrots zucchini and anything you think of !

These are just a few ideas that you can put in place today…… If you do these things I promise that you will find yourself feeling better, feeling less hungry and  able to control your eating! You might even start to lose weight. Plus, its fun to be in the top ten percent!


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Conquer fear. myths of weight loss exposed!

imageJoel Fuhrman  MD is one of our heros, and probably at least half of what we do is based on his writing. He is a board certified family practice physician, and he has helped thousands of people lose weight. Not just weight, but even illnesses such as diabetes have disappeared after following his recommendations which are to eat large quantities of fruits and vegetables and to cut back on just about everything else. So why do people find it so hard to take the plunge? Dr Fuhrman explains that as well, and has some tips to overcome what is mostly fear, but once you do, wow, the results can be amazing!

Anyhow, here is the Fuhrman list of thought impediments to changing what we eat and getting healthier.

Can I learn to like new food?

Can I give up foods that I Like?

I don’t want to be “different”

What would I do in social situations.

Sounds like it takes too much time.

Diets never worked for me in the past.

All of these listed items are real concerns. One of the things that suprised me was how much comment I would get from people after changing, and the results… Sometimes I find the extra attention uncomfortable, and social situations are awkward. I don’t want to just talk about weight loss and food with my friends!

Dr Furhman suggest making some changes, like, eat a couple very large salads a day, eat lots of fruit, cut back on everything else, and visit and revisit your list on a regular basis . And as you see the results, you will start to notice that your concerns are melting away, along with your body fat!


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Mcwrap or Mckushner? which is better? you be the judge

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Sometimes having co- workers can be sad. Mine like to eat fast food. And lots of it. Its not uncommon for someone to run to Mcdonalds at about 10 am, and that is just breakfast!…Afternoons are lunch of course, and that could be anything under the sun, but its never brought from home. Needless to say, they could use some help! They are trapped in a “cannot bring food from home, must eat out” cycle, like so many others.They like to hear about what I am doing, but its tough to change habits, and I respect that.

What really peaked my interest was that one of my co-workers mentioned really enjoying the Mcdonalds new menu item, the Mcwrap. I did a little investigating, and the story of the development of the Mcwrap is fascinating. Its also a  tale about how giant food companies can be a force for good if they put their minds to it. I am also challenging myself to make a very tasty vegan alternative, and the recipe will be right here on this blog in another post. But first, the story !

Mcdonald’s has a problem, and they know it. People are moving away from the “hamburger and fries” lunch to something healthier. However if you take a look at the websites for all the major fast food chains whether it is being marketed as healthier or not (think subway) you are not exactly eating health food. I just looked at both menus, and a typical subway sandwich has about 16 grams of fat, and at Mcdonalds, you get about 22grams. I am sure that most restaraunt meals total are coming in at least 30 grams of fat, which would get you in three meals a day to around 100 grams of fat, which is close to what  I was consuming when I weighed 240 lbs. Now? about 40 grams of fat a day max, and its all from vegetable fruit or whole grains.

The Mcwrap, at 360 calories and 9 grams of fat,is most definitely  a better choice.Its the brainchild of Mcdonald’s vice president and chef Dan Coudreat. Dan studied at the Culinary Institute of America, and is Mcdonalds chief chef. Its interesting to read about how they develop their menus. Everything is done with focus groups, and decisions about every little thing are made on the highest level. For example, just adding sliced cucumber to the Mcwrap meant the need for about 6 million pounds a year of cucumber! Also, the company requires certain foods to be paired no matter what. In the US lettuce in an item means ranch dressing, no exceptions. Talk about food nazis!

When properly prepared, the wrap takes about 60 seconds to create, which is what the company requires. Fast food has to be fast, and the new guy on the menu is no exception. But do they have a hit ? Hard to tell. Reviews are good, but  the company is not touting the numbers, which could indicate that they are not getting where they want to on sales. Another sign that the mass market for “low end food” has not yet gotten the health message. But only time will tell.

But what about us? Meaning people like me that are never going to walk into a Mcdonald’s no matter what? Can we mimic the flavors of that convenient meal, without the meat? The answer is absolutely yes. You can produce, for yourself at home, something that tastes almost exactly like a Mcwrap, that has even less fat and calories than the real thing, and takes only a few minutes to boot!……

In my next post we will show you exactly how !<a


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Its official: eating breakfast is good for your heart!

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You have always been told that eating breakfast is good. But now it’s official. Eating breakfast is good for your heart. Researchers in Britain reviewed information gathered from healthcare professionals (27000) and found that breakfast eaters were significantly less likely to suffer a heart attack than non breakfast eaters.

There are a few possible explanations for the positive effect of breakfast.For one thing the breakfast group had lower cholesterol and triglycerides than the non breakfast group. Everyone agrees that this is important. Eating breakfast seems to also reduce stress in the body as morning eaters also have lower blood pressure and other measures of good health, so eat breakfast!

But alas! What to eat!  Does it matter? Eating anything is better than eating nothing, but eating something really healthy can set the day off right. Not only that, but I find if I get really full at breakfast, I am less hungry during the day, which is one of the strategies that helped me lose so much weight.

So, my perfect breakfast is Uncle Sam cereal or All Bran cereal with berries and soy or almond milk. If I eat enough I can make it to lunch without snacking. If I need a snack it’s fruit…

Sounds  simple, but trust me, if you are doing this every day you need simple. I drive 20 miles each way to work every day, and there is no time for elaborate meals in the morning.People that budget too much time to these tasks end up giving up when they get too busy, which is the main cause of diet failure.

So eat  breakfast and live longer and better!