Vegan Weight Loss Manifesto: An 8-Week Plan to Change Your Mindset, Lose Weight and Thrive
192
Vegan Weight Loss Manifesto: An 8-Week Plan to Change Your Mindset, Lose Weight and Thrive
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Overview
Part manifesto, part diet and exercise plan, Vegan Weight Loss Manifesto helps readers thrive through the transition to the plant-based lifestyle and keep the weight off long-term by fueling your mind and body, without just eating pasta or going too extreme. Zuzana and Nikki motivate readers to change their lives without animal products, how to eat and connect your body and mind, while getting in the best shape of your life. You can achieve balance through changing your mindset and with the inclusive menu of protein, carbs and fat, you’ll use food as medicine to heal yourself and evolve your relationship with food. Readers experience what Zuzana and Nikki do with their clients – follow weekly challenges where you can learn a lesson about the diet, in the exercise program and in the mental and spiritual implications. Feel your best, find your happiness and make your life over with these 100 recipes and exercises.
Product Details
| ISBN-13: | 9781624143809 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 12/19/2017 |
| Pages: | 192 |
| Sales rank: | 669,552 |
| Product dimensions: | 8.06(w) x 9.06(h) x 0.53(d) |
About the Author
Read an Excerpt
CHAPTER 1
I CHOOSE TO BE HEALTHY, HAPPY AND FIT
QUICK FIX OR A LIFESTYLE CHANGE?
"The starting point of all achievement is desire."
— Napoleon Hill
Before we dive into the nitty-gritty part of this plan, we want you to be honest and clear about what it is that you desire. Why did you pick up this book? What would you like to gain from the eight-week plan? What are you searching for?
Stop reading for a moment and answer the above questions.
Seriously, just do it. Now.
For some, the desire might be weight loss.
For some, it will be healing their body and preventing disease.
For others, it might be having more energy and a zest for life.
We have no idea what your dreams or desires are ... but we do know that you have the power and ability to have the life you want. Every one of us has the potential to be happy, healthy and fit. Nikki and I want to help you realize that. Our desire is to help you elevate the state of your health and overall well-being.
There is a strong chance that you've picked up this book in hopes to lose weight, fast. Perhaps you feel that a vegan diet will get you there. And you are right. If you do follow the principles described in the following chapters, the excess weight will come off. We want you to know that with this eight-week plan, the potential is much greater than just weight loss.
Losing weight through dieting alone will not guarantee lasting success. It might temporarily change your outside appearance, but it won't leave a permanent change. You will be on a search for the next quick fix before you know it.
However, if you are sick of this roller coaster and have a strong desire to change and take charge of your own health, then Nikki and I will be here for you, guiding you and cheering you on. We are in this together.
Today is a fresh canvas: a new beginning and your beautiful opportunity to step into the life you dream of — to live.
WILL THIS WORK FOR ME?
There's something no one ever likes to admit about the path to health and getting in better shape: It takes time, determination and hard work.
As Nelson Mandela said, "It always seems impossible, until it's done." Fortunately, you don't have to do this alone. Nikki and I are here to help. Together we will embark on a journey to get you from where you are today to where you desire to be. As with any journey, it will have its challenges.
Some days the road will be sweet — enjoyable, surrounded by beauty — and other days it might lead you through rough terrain — full of challenges and obstacles standing in your way. The main focus is to keep on moving forward. Take it all in. It's all part of the process, the good, the bad and the ugly.
You picked up this book for a reason so let's make sure you follow through and fulfill that desire that sparked your interest! Trust that both Nikki and I are here to help you every step of the way.
We promise that if you follow the principles of this eight-week plan, you will succeed. You will feel lighter, younger and more energized. How can we be sure? Because we have seen many lives transformed. This approach to food and lifestyle has helped us and thousands of others heal from disease and restore their health. And we are confident it can help you, too.
Harvard Medical School reports that:
"The latest and best scientific evidence shows that a plant-based diet rich in vegetables, whole grains, healthy fats and healthy proteins lowers the risk of weight gain and chronic disease."
Other plant-based diet benefits include the following:
• Anti-inflammatory properties
• Promoting weight loss
• Boosting energy levels
• Lowering risk of chronic diseases (cancer, heart disease, diabetes, high blood pressure)
• Helping the environment
WHY VEGAN?
In 1944, the first Vegan Society was created in England and the name vegan was developed to differentiate vegans from vegetarians. They defined vegan like so:
"Vegans abstain from eating all meat, fish or fowl, as well as any other foods of animal origin such as butter, milk, yogurt, honey, eggs, gelatin or lard and any prepared foods containing these ingredients. Vegans typically avoid animal products in other domains too (e.g., leather products)."
To be honest, we are not fans of labels. Nikki and I believe in the power of plants, we have compassion for all living beings and respect for the universe. Since adopting this way of being, our lives have changed on so many levels. For us, being vegan simply means strengthening our health, personal relationships and our relationship with our planet. We feel that everyone can benefit from this approach to life.
The recipes you will find in Part 3 are free of meat, dairy, processed foods, gluten and eggs, and are considered vegan.
Our hope is to inspire many of you to incorporate healthy, quality food into your diet. Through personal experience, we know that structuring your meals around fruits, vegetables, nuts and seeds is a powerful way to live.
We don't care where you are in life or where have you been; Nikki and I are not here to judge you. Our mission is simple: We want to guide you to be strong, healthy and vibrant.
Don't wait! The time will never be "just right."
HOW TO GET THE MOST OUT OF THIS BOOK
You have in your hands a tool for changing your life, an eight-week plan for improving health and finding peace and happiness.
This is not just a diet book. Our goal is to empower you with the knowledge and tools to thrive throughout a lifetime of enjoying optimal health. And that goes way beyond just the food you eat. Each of the eight weeks will be divided into three categories:
• Nutrition
• Fitness
• Lifestyle
Throughout the book, you will come across the following three icons:
ASSIGNMENTS
Every chapter we will be introducing three new assignments: one for Nutrition, one for Fitness and one for Lifestyle. When you see the above icon — this is your cue to get to work!
To some of you this might seem like a lot at once, but no need to panic! Just read on ...
In the book The Power of Less, author Leo Babauta outlines his method of success, one that we also use with our clients. We found that The Power of Less is a sure way to form long-lasting habits: Focus on one habit, one change at a time, so this way you can channel all your energy on creating that change and making this habit a lifestyle.
With that said, in order to ensure your long-term success, we strongly suggest you move on to a new week only after you've fully completed all given assignments from the week you were currently on, even if it takes you longer than seven days!
We're not suggesting that you procrastinate and purposely put off those tasks, but we understand that life can get busy and you might have trouble staying consistent with the plan. Break it down, go slow and take action every day that will get you closer to your goal. Step by step, keep on moving forward!
Please don't overlook any part of this plan, no matter how uncomfortable or challenging it might feel. There is a method to our madness. If you decide to skip certain pieces, you will experience something similar to the domino effect. One seemingly small thing out of balance can lead to the entire system collapsing. If your desire is to get healthy and continue thriving, then it's crucial to complete all outlined assignments.
WEB SUPPORT
ACCOUNTABILITY
Nikki and I have learned over the years of working with clients that it's a lot easier to stay consistent when you've got a coach checking up on you. We would love to offer personal support to all of you but that's physically impossible. However, we are determined to help as many of you as possible and for that reason, we have created something super cool!
Whenever you see the Web Support icon, this notifies you that we have created additional support that is available at www.activevegetarian.com. What you can look forward to is additional material, including workout videos, weekly meal plans, extra recipes, motivational tips and more, all designed to support your eight-week journey.
With the purchase of this book, you will receive free eight-week access to the client-only area of our website. This is a very valuable tool and we encourage you to take full advantage of it.
We will also do our best to answer any of your questions that might surface along the way. Speaking of questions, here is the third and final icon you should take note of:
"WHAT IF?" QUESTIONS
This is an area where we address the most common questions and concerns that may arise. Okay, let's see how well you were paying attention ...
YOUR FIRST ASSIGNMENT
GET ON BOARD
Go over to www.activevegetarian.com/veganweightlossmanifesto and create your free 8-week account using the code AV-VWM.
As soon as you register, you'll gain access to our personal support and all of the other extra tools to help you achieve positive results and reach your health and weight-loss goals.
Thank you for believing in us and what we do. Nikki and I are more committed than ever to helping you improve your health, get in the best shape possible and live a fulfilling, happy life. Let's do this together!
Now is your moment. Believe in your best. And let yourself shine!
CHAPTER 2
I'M READY: LET'S DO THIS
WEEK 1
We are proud of you for making it this far into the book. You would be surprised how many people buy a book or sign up for a plan but never do anything with it. You are serious about making a lasting change, once and for all. High five! Now let's talk nutrition ...
NUTRITION
"Let food be thy medicine and medicine be thy food."
— Hippocrates
Making dietary changes is far from easy. It's even more difficult to change your eating habits if you stay surrounded by all those "tempting" foods that have been a part of your everyday life for years.
And let's face it, if a certain food is in your house, car, purse or anywhere in your possession, either you or someone you care about will eventually eat it.
For that reason, your very first task will be to clean up your kitchen. Yes, that means all the junk (we mean all of it), restocked with nutritious, health-promoting foods.
You will need to go over all of the items in your pantry, refrigerator and freezer. We will give you clues on what to look for in order to determine how "safe" that particular item is. If it is safe, it stays; if the ingredients don't fit the provided criteria or you are unsure, then it goes. Simple as that.
STRUGGLING WITH THE IDEA OF THROWING AWAY FOOD?
Donate a box of perishable food to your local food bank. In the worst-case scenario, pack that box somewhere far away and keep it there for the duration of this plan. After eight weeks, you can decide what you want to do with it. But by then, we guarantee you will make the right decision.
PANTRY/REFRIGERATOR/FREEZER MAKEOVER
"If it came from a plant, eat it; if it was made in a plant, don't."
— Michael Pollan, Food Rules
Your task is to throw away all animal products (except honey); foods that contain chemicals such as preservatives, coloring or artificial flavors; and enriched foods and anything that will hinder your journey.
YOUR WEEK 1 NUTRITION ASSIGNMENT
OUT WITH THE JUNK AND IN WITH THE HEALTHY
STEP #1
Get a few large garbage bags and some cardboard boxes.
STEP #2
Go through your refrigerator, freezer and pantry — one by one — and throw away all of the following:
Animal Products
• Butter or cream
• Eggs
• Cheese
• Milk, cream, yogurt
• Meats, poultry, lamb or beef
• Processed meats such as hot dogs, bacon and deli meats
• Fish, shellfish, shrimp or lobster
• Gelatin
Junk Food
• Chips (of all kinds)
• Chocolates or candy
• Soda/pop and sweetened drinks, diet soda, sports drinks
• Alcohol, especially flavored/sweetened mixed drinks
• Instant foods like cake mixes, dried soups, mashed potatoes, flavored oatmeal packets
• Margarine and other processed fats
• Cooking oils (except high-quality organic coconut, hemp, flax or extra virgin olive oil)
• Frozen dinners/entrées
• Breads and bagels, unless they're made exclusively with whole sprouted grains
• Other baked goods
• Boxed breakfast cereals
• Crackers (even the whole-grain ones)
• Fruit, cereal and/or granola bars
• Peanut butter (any kind!)
• Fruit juice
• Takeout or restaurant leftovers
• Any other "snack-like" foods
• Condiments such as barbecue and other sweetened sauces
• Sweetened relishes, mustards and ketchup
• Salad dressings
• Sugars and sweeteners (except coconut sugar, maple syrup, honey, molasses and raw stevia)
• Bread crumbs, croutons and other dried bread products
• Nuts and seeds (keep raw ones, unless they smell rancid)
And trash any food that:
• Contains ingredients that no ordinary human would keep in the pantry
• Arrived through the window of your car
• Contains high-fructose corn syrup
• Has more than five ingredients
• Has the word "light" or the terms "low-fat" or "non-fat" in its name
• You see advertised on television
What about meat substitutes?
I understand that Tofu Pups, Tofurky, veggie burgers, Fakin' Bacon and such could be appealing, especially to someone who is just starting to transition into a plant-based lifestyle, BUT ... these products are far from healthy! In most cases what you get is highly processed, chemically altered, high in sodium and often genetically modified crap. So in other words, stay away.
STEP #3
Don't panic if your kitchen is totally bare. Take it as a new beginning; a clean slate.
WHAT IF I'M HAVING DOUBTS?
It's much easier to make a change and stick to a vegan lifestyle if you understand the science behind this approach. Why is eating vegan dramatically better for your health? Being clear about your whys is crucial for your success. If you are still contemplating and perhaps already questioning if throwing away all that junk food was one big mistake, you might need some help. I highly suggest watching one or more of the following documentaries:
• Forks Over Knives
• Vegucated
• Earthlings
• Fat, Sick and Nearly Dead
• Simply Raw: Reversing Diabetes in 30 Days
STEP #4
Plan your meals for the week.
Part three of this book is dedicated to variety of easy-to-make, tasty plant- based recipes. Go here and put together a few days' worth of meal plans. Aim to plan four to seven days ahead, depending on how often you grocery shop.
WEEK 1 MEAL PLAN AVAILABLE AT WWW.ACTIVEVEGETARIAN.COM.
Here is a sample of what one day of meals should look like:
Our meal plans are based on five meals per day.
STEP #5
Create a shopping list.
Your next task is to restock your kitchen with some healthy stuff. What goes on your shopping list will be based on the recipes you have selected for your four-to seven-day meal plan. Look at the ingredients for each of the selected recipes and create a shopping list of everything you will need to have on hand.
Warning! Your first grocery shopping trip may seem extreme, but just remember that this will restock your empty cupboards and give you the base you need. From here on out, it will mostly be picking up fresh goods or refilling random items.
See an example of what your shopping list might look like here.
STEP #6
Go shopping.
STEP #7
Follow your meal plan as closely as you can.
STEP #8
For support, meal plans, detailed shopping lists and extra tips that will help you stay consistent, go towww.activevegetarian.com.
FITNESS
"An early-morning walk is a blessing for the whole day."
— Henry David Thoreau
YOUR BODY WAS MADE TO MOVE
Exercise is a key component of a healthy lifestyle. You cannot enjoy optimal health and well-being if you are sedentary. During the next eight weeks, you will learn to include healthy and enjoyable ways to increase movement in your day-to-day living.
(Continues…)
Excerpted from "Vegan Weight Loss Manifesto"
by .
Copyright © 2017 Zuzana Fajkusova and Nikki Lefler.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Part I I Choose to be Healthy, Happy and Fit 9
Quick Fix or a Lifestyle Change? 10
Will This Work for Me? 11
How to Get the Most Out of This Book 11
Part 2 I'm Ready: Let's Do This 15
Week 1 16
OUT with the Junk and IN with the Healthy 17
Sit Less 20
The Key to Endless Motivation 22
Week 2 25
Stay Property Hydrated 26
Move More 26
Create a Bedtime Ritual 28
Week 3 29
How Much, When and What? 29
Mobility Matters 32
One-Minute Meditation 34
Week 4 34
Meal Prep 101 35
Take a Hike 37
Connecting with Nature 38
Week 5 38
Dining Out 39
Let's Build Some Muscle 40
I Choose Happiness 42
Week 6 43
Am I Missing Something? 45
My Yoga 46
Stress Management 47
Week 7 48
The Five-Ingredient Challenge 49
Interval Training Time 51
The Art of Being Healthy in an Unhealthy World 52
Week 8 55
Consistency Is Key 55
Fit for Life 57
Nutrition, Fitness and Lifestyle-It's All ONE! 58
Part 3 Let's Get Cooking 61
Mornings 62
Lunchtime 90
Dinner 106
Snack Time 140
Indulgences 150
Dressings, Sauces and Condiments 168
Part 4 My Vegan Kitchen 181
Helpful Kitchen Tools 182
Soaking and Sprouting 184
Should You Buy Organic? 187
Acknowledgments 189
About the Authors 189
Index 190