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Everything posted by SexyFitVegan

  1. My pleasure! I'm happy to hear you are getting it all figured out. It's definitely an ongoing process to discover what exactly works best for your body Let me know how you like the breakfast and if you need any more suggestions!
  2. Hi There! My suggestions are #1 MORE GREENS!!! The more veggies the better, especially green veggies such as broccoli, spinach, and kale. #2 Worry less about "getting enough protein" and more about eating a wide variety of healthy whole plant foods including vegetables, fruit, legumes, nuts & seeds. As long as you are eating whole plant foods, you really don't have to think so much about the amount of fat you are taking in as well. #3 Make a super food shake for breakfast or a snack. For example nut milk of choice, some hemp seeds, flax meal, banana and/or berries. You will take in high quality nutrients with less work having to be done by your digestive system this way. I hope that helps
  3. Hi Steffi, Your questions are all great, don't apologize!!! I'm glad to hear from you! I have to tell you... you really gave me a kick in the ass to begin my own Sexy Fit Vegan™ Forum so I've been working diligently the last 2 weeks and it is now live! I have not announced it to my followers yet because I want to first set the tone by asking a few people I've been working with to be the first members and start some threads. Would you be willing to continue our discussion on the new forum? It would be amazing if you could just do an introduction, and then post the message for me today in the category you feel it fits best in. I will respond once its up. I am very excited to build our Sexy Fit Vegan™ Community from the ground up, and you are perfect to be a part of its foundation. http://sexyfitvegan.com/forums Let me know!
  4. Hi Again! First of all, I am really impressed with how open and willing to share your transformation with this forum. It takes a lot of guts, and I hope you will begin to recognize how courageous you are instead of feeling ashamed! Tips for cooking quinoa: http://www.thekitchn.com/how-to-cook-quinoa-63344 I definitely think it tastes best cooked in vegetable broth, just watch the sodium levels! The vegan desert you found is a baby step in the right direction... its gluten free which is a plus, but it has quite a bit of fat from vegetable oil and refined sugar though, so I would prefer you stuck with recipes without those ingredients. I want you to reach your goals by your goal date, and the less refined sugar and bad fats you eat, the happier you will be in 3 months!
  5. Perfect, and yes keep your food diary going and here is a dinner recipe to try... Have you ever made quinoa before? http://www.sexyfitvegan.com/steamed-veggie-stir-fry/
  6. I totally agree Kora. I would have Adam continue to journal after those 4 or 5 days, but I would be able to give him at least a tip or two after seeing 4 or 5 days worth of food intake. Even just to stay connected... 7-14 days without contact can lead to someone giving up before they even get started!
  7. Hi Steffi! First of all, almost any recipe from ohsheglows is going to at least be moving in the right direction (away from custard doughnuts!) With the cake balls, I just recommend ordering Coconut Palm Sugar to use in replace of cane sugar. Later you can play around with subbing apple sauce for part of the oil such recipes call for. But lets not go there yet! As for the no-bake macaroons... give them a shot! I am looking forward to hearing how the baking goes so keep me posted! And the more you can continue to log your food, the easier it will be to help you. Last, sharing some before pics is actually a great way to stay on track, knowing how you want the "after pics" to look come December 8th!
  8. Hi Again! Your 2 clothing goals are great, measurable goals! Your 3rd goal is wonderful too... its not measurable in the way you state it, so if you can think of a way to measure it, for example, if you usually need a cup of coffee at 2pm to get you through the afternoon, you could use the goal of not needing that cup of coffee. But if not, its not a big deal given you can measure the other two. Let me know when you have done your research on products you have available locally. Many products are also available to order online as well, so keep that option in mind if your local stores don't carry something. I want us to thoroughly get you set up to succeed in ridding your life of refined sugar before taking on anything else!
  9. I would like to answer Adam's question under this new topic because I know this is one of the most common questions I get, and hopefully it will help others. I also have information on this topic on my website & free newsletter, http://www.sexyfitvegan.com/free From Adam: Hi Ella, I'm interested in gaining muscle on a vegan diet. I've been vegan for a really long time but struggle with the nutrition aspect. I'm not sure if it's portion control, time of day that I eat or the caloric makeup of what I'm eating. I've recently starting lifting with in an interest in developing muscle and increasing maxes but I haven't lost weight as quickly as I would like. help! My response: Hi Adam, I would love to help you tackle your issue and help you figure out how to reach your goals! If you choose to take this on with me, what I need you to do first is keep a detailed food journal for at least 4 days, preferably 5 and post it here for me to see. Please be specific about the foods and portions (and totally honest of course!) Hope to hear from you soon! -Ella
  10. Hi Adam, Thanks for reaching out! You are not alone... Many people have this same question! I am going to start a new thread under "Health & Nutrition Programs" and answer your question so that more people who are looking to learn about this topic will see it. So look for it there! Thanks, Ella
  11. Hi Steffi, In response to your last message: December 8th, your veggie anniversary sounds perfect as a goal date. Now I want you to list several realistic and measurable goals to accomplish by that date. For example, you mentioned wanting to get rid of your "muffin top"... do you have a pair of jeans that maybe you can squeeze into but are uncomfortably tight? You could put those aside, and one of your goals could be to fit into them comfortable by December 8th! Just an idea. Think about it and name at least 2 or 3. You can always add more, but start with your top few that are most important to you. The first thins you simply must do is cut out all the refined sugars you are consuming! Sugar is the enemy. And I'm not talking about the sugar in the apple you eat for a snack. Its the refined crap that's in all those sweets you are eating now. Sugar makes you sick and overweight. Read this for some motivation: http://www.healthchecksystems.com/Health_Reasons_to_Avoid_Sugar.htm Forgive me if I sound harsh! I care about you reaching your goals and feeling amazing from the inside out, and I am going to give you the reality of the situation straight out. What's awesome is that you said you are happy to make some sweet treats on your own. This gives us something to work with. Again, your transformation is a process. And step one, is going to be to replace your current sugary foods, with healthier versions, that will still fulfill the cravings, but won't reek havoc on your body! Here are a couple recipes I approve to give you an idea, and you can Google "Low sugar, gluten free vegan desserts" and send me what you find for me to check out and approve or modify for you! (We will talk about wheat & gluted soon, but remember... one step at a time equals long term success!!!) http://ohsheglows.com/2013/07/06/chilled-dark-chocolate-pie-with-toasted-almond-crust-and-strawberry-vanilla-compote/ http://ohsheglows.com/2013/08/20/irresistible-chewy-trail-mix-cookies-vegan-gluten-free/ Last homework for this week is to give non-soy milk alternatives a try. We just want to keep soy in moderation, so if we do dishes with tofu for example, its best to use milk from almonds or coconut when possible! Have you (or anyone reading) tried these? This is the local market you told me about: http://www.hollandandbarrett.com/pages/product_detail.asp? pid=2781&MCatID=316&prodid=3603&cid=473 http://www.hollandandbarrett.com/pages/product_detail.asp?pid=2638&MCatID=316&prodid=3594&cid=473 Let me know if you have any questions and give me an update with your goals as soon as you can! In health and happiness, Ella
  12. Thank you for sharing that Andi! Its true I am having to do some research for UK products so its very helpful... I can recommend many things based on the quality of the ingredients, but many products I will look to help from people in the UK to tell me how they actually taste!!
  13. Hi Everyone! I'm Ella Magers, MSW with SexyFitVegan.com and you can find out about me in the Introductions section of this forum and a more detailed version of my story at http://www.sexyfitvegan.com/about. Steffie messaged me recently, sharing her story and some struggles she is having since becoming vegetarian last December, and now working toward a completely vegan lifestyle. I was thrilled that she reached out to me for help, and after a few private messages back and forth, I asked her if she was willing to share our work together on the forum instead of privately so that others can get something out of it for themselves as well. (Please also feel free to receive free information through my website, free ebook, & free newsletter with tons of great tips, product reviews, recipes etc. http://www.sexyfitvegan.com/free) Here is a recap of our messages so far: Steffie: Hi Ella! I saw your welcome post on the vegan bodybuilding and fitness forum and would like your help to transform my life. I've been vegetarian since December last year and I want to become vegan but have been struggling to stay motivated to actually do it. I think I have a sugar addiction as even when I have lots of fruit at work with me I crave sweets/chocolate/cake that kind of stuff and I really want to be fit and healthy. I want to get rid of my 'muffin top' and actually enjoy wearing clothes that fit me properly and not worry about having a belly. I also want to be fit and full of energy. I'm from the UK so I struggle to find vegan protein products etc that people from the VBBF forums recommend so I'm hoping you'll be able to help me. Ella: " I'm glad you reached out to me and I am going to help you figure out how to make the vegan thing work for you, just know that it is a process, and its important to allow yourself to go through the steps and not be perfect overnight! Can you give me a good idea of what your diet looks like now? If you can send me a food journal (& be totally honest with it!) for at least 3 days, so I can know where you are starting it will be very helpful. That is going to be the first step, so lets get that done and then we will move on from there. Sound good? You are doing a great thing going to forums... it is vital you establish a support system for your lifestyle changes. Do you have any friends or family members who are there for you to help you? What about poeple in your circles or community? Write back with your food journal and give me a list of 5 people &/or groups who you can include in your support system. Yes, homework! Steffie:Thank you for replying to my 'cry for help' so to speak Yes I'll get onto my homework right away! Take care Ella: Here's my assignment for you. As you can see, not the best diet, theres a lot I need to change I think. And Thursday just went totally off the rails...... Food Diary Tuesday 3rd September 6:30am Small glass of fresh orange juice Breakfast 8am 3 x Weetabix with Alpro Soya Light Milk Cup of tea with Alpro Soya Light Milk Starting to feel hungry 10:30am Mid-Morning Snack 11am Small banana Apple 12:30 Cup of tea with Alpro Soya Light Milk Lunch 2pm Peanut Butter Sandwiches (3x Wholemeal Bread) Alpro Soya Yoghurt Dinner 8pm Brown Pasta with Vegetarian Meatballs & Garlic Bread (1/3 of baguette) (Tinned Plum Tomatoes, Mushrooms, Mixed Herbs, Oregano, Garlic and Ginger) Dark chocolate and orange muffin Gingerbread cupcake (I know, I’m naughty!!) Wednesday 4th September 6:15am Small glass of fresh orange juice Breakfast 8am 3 x Weetabix with Alpro Soya Light Milk Cup of Green Tea Mid-Morning Snack 11am Small banana Apple Cup of Green Tea Starting to feel hungry 1pm Lunch 2pm Salad (Lettuce, Cucumber, Cherry Tomatoes, Carrot, Red Cabbage, Celery, Spring Onions) Alpro Soya Yoghurt Starting to feel hungry 3:30pm (craving bread or cake) Mid-Afternoon Snack 5pm Plum Clementine Dinner 7:30pm Leek and Potato Soup (Onion, Leek, Celery, Potatoes, Soya Milk & Butter, Veg Stock) ½ Baguette Galaxy Ripple Chocolate Bar Bounty Chocolate Bar Thursday 5th September 6:30am Small glass of fresh orange juice Breakfast 8am Hawaiian Crunch Cereal with Alpro Soya Light Milk Cup of Green Tea Mid-Morning Snack 11am This is where my day went totally wrong! Hawaiian Crunch Cereal with Alpro Soya Light Milk Sweets from a colleague at work Lunch 2pm Peanut Butter Sandwiches (3x Wholemeal Bread) Mid-Afternoon Snack 4pm Custard Doughnut Dinner 6pm Bowl of left over Leek & Potato Soup Late Evening (back from dance class 10:15pm) Hawaiian Crunch Cereal with Alpro Soya Light Milk As for the 5 people or groups I have for my support system. Well I have the vegan bodybuilding and fitness forum, I'm not that active on there but i'm sure I will be when I start changing my lifestyle with you and another person that I know I will get all the support I need from is my husband Karl. That's really all I can think of at the moment. (but then there's obviously going to be you for support too so I'm sure i'll have all the support I need there!) Ella: Hi Stephanie, Great work recording your meals!! Question for you: - Where you live, how much access do you have to a variety of "health foods" such as milk alternatives, different pasta & cereal choices, and especially different kinds of sweets like gluten free, fruit sweetened cookies, etc? I need to know this before we take the next step. Also need you to pick a date a few months ahead to use as a goal date... we will create some specific goals for you to reach by then and its helpful in staying motivated! Last, what is your current fitness/physical activity regiment? Steffie: Hi Ella! Thank you Where I live, There is a health food shop in the town called Holland & Barrett, I don't know if you've ever heard of them, They have a website here.... http://www.hollandandbarrett.com/ so you can see what products they offer. Our local supermarket is called Asda, they do milk alternatives such as Soya Milk, They do gluten free pasta too in their 'free-from' range but i'm not too sure on the gluten free sweets etc but I love baking so I can always bake my own cookies etc? Not sure on the cereals from Asda but I know that Holland & Barrett do a few different muesli's. Ok, I think my goal date should be December 8th, as this is the date last year that I decided to be a Vegetarian and haven't consumed any meat at all since then so I think that'd be a good date to go for. As for my activity, I do have a gym membership but have fallen out of the habit in the last month to keep going, at one point I was going every other day but then my mother-in-law got ill (terminal cancer) and I've had to look after the house on my own while Karl (husband) has been spending time with his mum, I will get back to the gym though when I get motivated again and when I can organise my time better. While I was going to the gym I would start a warm up on the cross-trainer for 10mins, then do my weights which consisted of weights to strengthen my back muscles (I suffer from lower back pain due to a car accident last year) Then I would do the plank to strengthen my core muscles and then I would do between 15-30mins cardio depending on how much time I had, or energy for that matter as I would start to feel really tired with not eating anything before going apart from one banana. I hope this helps Now we are up to date and my next post will be in reply to your last message, Steffie!
  14. I just want to thank you, Steffi, for emailing me and I am happy to be able to help in any way I can. I would just like to share with others reading this that one of the first things I do, (after listening to you tell me all you can about yourself, where you are in life, where you want to be, what challenges you the most, what your strengths are, etc.) is ask for a food journal. Preferably 5 days worth of journaling every bit of food and drink you consume. This is very helpful, even if you are looking to make changes on your own, to analyze your regular eating habits before attempting to make big changes. The other important piece to work on right away is putting a solid support system in place. It is vital to surround yourself with people and groups who will help you along the way, whether it be friends, family, forums like this, groups on social media sites... FIND the support, its out there! And it will be a key component in your success in transitioning to a healthy, plant-based diet and fit lifestyle! Hope this helps someone, and again, lots of good information on http://www.sexyfitvegan.com and if you get the free newsletter, ebook, and sample meal plan http://www.sexyfitvegan.com/free -Ella
  15. Sounds great Steffie... The more sexy fit vegans there are in this world, the better this world will be! lol (seriously though) Let me know if you have any questions and make sure you get my free Sample Meal Plan and Ebook (http://www.sexyfitvegan.com/free)! Looking forward to more chats to come! -Ella
  16. Thanks for taking the time to write and answer my poll question! I want to gear my website toward the topics people most want information on. I did a blog on protein http://www.sexyfitvegan.com/how-do-you-get-your-protein-vegan/ but will work on more about building muscle mass specifically. Thanks again I will keep you posted!!!
  17. Hi, I want to introduce myself and tell you a little about who I am. I am new to this forum, and actually new to forums in general so try to be patient with me here! I have been passionate about two things since a very young age: fitness & animals. I started on the swim & gymnastics team at age 5 and haven’t stopped moving since. At age seven, my compassion for animals led me to a vegetarian diet. Although my parents thought it was “just a phase,” upon learning more about the meat & dairy industries, I became vegan at 15. After college I moved to Miami, (I wanted the year round warmth and sun!) and was able to put my two passions together with a career helping people become fit and healthy through exercise and nutrition. It was at that point that I found my love of muay thai, which I have been practicing ever since. I couldn’t feel more fortunate! After years coaching one-on-one, I am now expanding my career through my new website, http://www.sexyfitvegan.com. My goal is to support a broader population of people in their transformation to adopt a plant-based diet and active lifestyle that they love! I have great information for anyone who is interested in moving in that direction! Happy to connect with you all
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