Bikini Series 2014!!!

Good morning and happy Monday! Today is no ordinary Monday though, it is the first day of Tone It Up's annual Bikini Series!
 
I've talked about Tone It Up in the past, and how their nutrition plan has helped me shed over 20 pounds over the last several months. The Bikini Series comes around once a year, and is an 8 week health and fitness challenge to get you into shape come summer! The best part is that it is open to everyone, you don't have to purchase their Nutrition Plan to participate (although, I HIGHLY recommend it). Last year I joined Tone It Up right in the middle of the Bikini Series, and although I didn't participate, it looked amazing! I knew this was something I wanted to be apart of in the future, so I'm so happy to dive in head first this year. 
I wanted to share my goals for the Bikini Series to help keep me accountable, and to have a place to look back and motivate myself if need be!

Goals for the Bikini Series 2014:

• Lose at least 10 more pounds
• Complete 100 By Summer (or more!)
• Follow Tone It Up's eating guidelines
• Morning workouts (aka Booty Calls) 3x a week AT LEAST!
• Stay on track through my vacation in Texas
• Limit my processed sugar intake
• Do more yoga

My biggest downfall when it comes to living an active and healthy lifestyle would be consistency. I'm great at starting out, but as time goes by I find myself getting more lenient about what I eat and when I work out.  I'm also notorious for hitting the snooze button one too many times. I want to break this habit and get up in the morning to get in that workout! I know how great I feel when I do, despite the actual process of waking up so early.

How I'm going to improve on these bad habits:

• Plan out a weekly schedule that is relevant to me specifically.
• Reward myself at the end of each week for sticking to all of my planned workouts with a healthy treat or small gift.
• Meal prep! I'm more successful when there is less I have to do in the mornings.
• Sleep in my workout clothes before my Booty Call workouts! This always gets me more excited about hitting the gym in the wee hours of the morning when I'm already dressed for it. 
• Keep my phone  a good distance away. Like I said, notorious snoozer. My boyfriend hates it. So I'm going to keep my phone out of arms reach so that I HAVE to get up to turn it off, and if I'm up, might as well work out!

5 Things I Have Already Accomplished (so far!)

• Lost 20 pounds
• Completed my first cleanse
• Stuck to a vegan diet for 5 months
• Ran 1 mile in under 10 minutes
• Got a raise at work

Listing out my accomplishments actually makes me realize how far I have come and the great things I can do when I set my mind to them. I want to really push myself over the next 8 weeks to complete all of the goals I set, and look fabulous come summertime! They don't call it the BIKINI Series for no good reason!

Today I'll be taking my "before" pictures, weight, and measurements so that I can compare my results at the end of the challenge. 

It is not too late to join me and the thousands of women across the world participating in this challenge. What is stopping you from looking your best this summer?! It is free and they offer so many chances to win amazing prizes. Plus, you'll never find a more loving, supportive, encouraging group of women anywhere else. This is where you want to be! Sign up here: BIKINI SERIES

I'll be doing daily check-ins on Instagram to document my journey. Follow me @plantbasedmelissa

Going Vegan: Resources That Helped Me Transition My Diet

In light of a few close friends and family members of mine deciding to give veganism a go, I thought I would compile some resources for them to have to ease their transition to this amazing lifestyle!
I was absolutely that person that said phrases like "I could never give up bacon!" "But I love cheese soooo much!" I never thought that one day out of the blue I would make the decision to stop eating animal based foods. My biggest reason for eliminating all of those foods was my health. I've read countless articles a few books that all determine eating a plant based diet is one of the healthiest things you could do for your body. There is no cholesterol to worry about, you will lose weight, ward of diseases, lower blood pressure, plus so much more. But for those who worry that it may not come so easy to them, here is some extra resources to help ease your transition to a plant based diet.
 

First and foremost, I would recommend doing your research. I'm not the kind of person who jumps in to things blindly, I like having my facts straight and being able to weigh the pros and cons of any decision. Also, as a disclaimer, if you have any major health concerns, always a good idea to consult with your doctor before making any major changes!

Here are several things that I have found useful as a new vegan :) 

Documentaries!
Vegucated
Forks Over Knives
Food, Inc.

All of these documentaries primarily focus on the health aspects of veganism, but they do include graphic images regarding the nature of how our food is acquired. If that is part of your concern, I would also suggest watching Earthlings. I couldn't finish it because of how violent it was. I don't need more than a couple of minutes of watching that to know I made the right decision for myself.

Books!
Main Street Vegan

 I loved this book because it appealed to your every day person. The author approaches veganism in a way that anyone could relate to, vegan or otherwise.






I have also just started reading "Living Among Meat Eaters: A Vegetarian Survival Guide"

  I thought the title was silly, but it is actually very relevant. I won't lie, sometimes the social aspect of being a vegan can be difficult. Friends start apologizing for eating meat in front of you, family thinks you're totally bananas, people get defensive for no reason because they think you're going to lecture or judge them for their dietary choices. All of this comes along with the territory, unfortunately, so you need to find the best way to answer politely and not become "that vegan".
Here is the description provided by the author's website. 

"An invisible meat eater/vegetarian dynamic exists. Left unacknowledged it traps both groups in social interactions that can be painful and upsetting: conversations that become arguments; interactions that become confrontations; meals that exclude vegetarians; friends who sabotage them; nonvegetarian lovers who alienate them. Living Among Meat Eaters guides vegetarians through these sticky situations with friends, relatives, co-workers, waitstaff, and partners. Whereas meat eaters may be surprised that such a book is necessary, vegetarians will understand immediately. Nothing prepares us for the reactions our vegetarianism prompts from the larger meat-eating culture. Nothing, that is, until now."

PETA
However radical they are, have some great resources on their website for your viewing pleasure. http://www.peta.org/

Blogs!
Vegan food and lifestyle bloggers save my life every day when it comes to finding delicious recipes to make that are totally vegan as well as providing other kinds of information and useful tools!
Oh She Glows
The Blonde Vegan 
Logical Harmony

Apps!
NxtNutrio - Bar code scanner that you can customize to your dietary preferences, and will alert you if the product you scan contains any of the restricted ingredients you choose.

Is It Vegan?  - Similar to NxtNutrio, but not as extensive

VeganFinder - Locates vegan or vegan friendly restaurants near you! (SO handy!)

Cruelty-Free - Extensive list of companies who are cruelty-free 


 Looking at this list, I can see how it could be easy to get overwhelmed with the copious amounts of information your brain needs to process, but my best advice is to take it one day at a time. If you slip up at first, don't beat yourself up! You're learning a completely different lifestyle than one you have led your entire life. Do not get discouraged.

Do not let others influence your decision on way or the other. You're doing this for YOU and only you. However, DO be open and honest with those closest to you about your new adventure, and let them how much their support means to you and your success.

Know that you have OPTIONS! There are TONS of vegan alternatives to everything you love and hold dear. There are vegan alternatives to: cheese, chorizo, chicken, beef, milk, chocolate, cupcakes, cookies, ice cream, doughnuts, muffins, pastas, pizzas, and the list goes on forever. That doesn't mean you should eat all of this all the time obviously, though. Focus on eating whole foods like fruits, vegetables, nuts, seeds, legumes, and beans.

Finally, if someone offers you a bite of their steak, or your boss brings in doughnuts for the office, just smile and politely say "no, thank you :) "


For my fellow vegans, what helped you make the transition? I'd love to hear about it!

Chocolate! Do I Need to Say More?

Hello Blog Universe!

It has been a pretty intense past couple of weeks. Between working two jobs, moving, running a 5K, and unpacking/shopping for the new place I have just been so overwhelmed! Finally we are getting settled and work has calmed down a bit. Last night was my first real night of being able to relax! I made myself and my best friend the Spicy BBQ Chickpea Burgers from Oh She Glows, and we chatted over some wine for a couple of hours. I feel lucky to have so much going on, but it really makes me appreciate what little down time I get! It is so easy to get caught up in the whirlwind of your life, so it is extra important to find a balance and make sure you're taking care of yourself.

One of the ways that I look forward to treating myself with is, of course, chocolate! Not just regular ol' Hershey's milk chocolate either (yuck!) I'm talking about the wonders of cacao: chocolate's purer, healthier relative.  I have always had a major sweet tooth growing up, and throughout my whole journey of getting healthy and weight loss, I never lost it. When I found out that chocolate could be beneficial to your health (in moderation, of course), you know I jumped right on that train. I was able to find healthier ways to satiate my chocolatey cravings with the use of cacao. You can find it at any health food store in a variety of different forms.  By (one) definition cacao is: the dried seeds of a tropical tree that are used to make cocoa and chocolate. In the simplest terms, it is the raw base of what we all refer to as chocolate, before the sweeteners and preservatives are added.

In this form and in the minimally processed forms like certain dark chocolates, cacao provides a number of health benefits. I found this great little chart that explains it pretty well!

Now you're absolutely craving some yummy chocolatey goodness, aren't you?! I honestly add cacao nibs to a ton of things like as a topping on a smoothie, sprinkled on top of my waffle in the morning, mixed in with yogurt, the list goes on. Luckily for you, I've also found and tested some pretty amazing (and healthy!) recipes to curb my craving and provide me with all of these wonderful benefits.

Chocolate Chia Seed Superfood Pudding - Gluten-free and Vegan
serves 2 from Free People Blog
1 1/4 cup unsweetened non-dairy milk (like almond or coconut)
1/4 cup chia seeds
3 tablespoons raw cacao powder
Dash of pink Himalayan sea salt
1 tablespoon organic maple syrup or raw honey
Dark Chocolate shavings for garnish

Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with whatever topping you’d like.

100% Raw, Clean, Guilt-Free Chocolate Peanut Butter Cups
recipe courtesy of The Blonde Vegan 
Serves 9-12 (depending on how big you make them)
Ingredients:
Peanut Butter Portion:
-       ½ cup natural peanut butter
-       ½ cup natural almond butter (you can also do 1 cup of one or the other)
-       1 tbsp organic agave syrup (may substitute with maple syrup or honey)
-       2 tbsp organic coconut oil (melted)
Chocolate Portion:
-       ½ cup cacao powder
-       1 tbsp organic agave syrup
-       1/3 cup coconut oil (melted)
-       ¼ cup organic vegan chocolate chips
Directions:

1. Whip out your trusty muffin trays, and if you don’t have them, buy them, because they come in handy for just about every yummy treat.
2. Combine the nut butters, coconut oil and agave syrup in a bowl and stir until the ingredients are well mixed.
3. Place a spoonful of the mixture into each muffin cup until you have used it all.
4. Place in the freezer until hardened. Now time to start on the chocolate portion!
5. Combine the cacao powder, coconut oil, agave and chocolate chips in a bowl and stir until well mixed.
6. Place a spoonful of the chocolate mixture over the hardened peanut butter mixture.
7. Pop them back into the freezer and harden. Now comes the hard part – wait until they are hard so you can nom on those puppies!

Both of those recipes are certified delicious, and boyfriend approved. Just try typing in "cacao" on Pinterest, and you'll see how diverse this amazing superfood can be!

What recipes using cacao have you tried and loved?

Then and Now: My Journey Thus Far :)

Every once in a while, it's a beautiful thing to look back and see how far you've come from the person you were only a few short years ago.

My 21st birthday was a time of great joy and excitement. I had my own apartment, a great job, my amazing boyfriend, and a supportive family; life was really just beginning for me.  I was a point in my where I was just comfortable with everything around me and I let life take it's toll. Enter: alcohol calories, bar food, greasy hangover breakfasts, you get the idea. The weight slowly crept on and before I knew it, I was the heaviest I have ever been.

I'm not proud of the decisions I made back then regarding my health, but I am proud of the one decision I made that changed my entire life: Get healthy. I started a program in May 2012 that was a strict low-carb, nearly no carb diet. I avoided bread, rice, and pasta, and consumed only small portions of fruit and vegetables. My main caloric intake came from protein. Lots of lean chicken breast, turkey, salmon, cheese, and yogurt. In 6 months I had dropped 40 pounds simply from changing the way I ate. I went on the occasional walk during this time, but did little to no other form of exercise. As soon as I ended this program and began eating normally again, the weight began to come right back. Although this diet provided me with drastic results, I've come to realize that this is not a sustainable way to eat or live as a healthy individual. I spent the next several months trying to balance a social life, a full-time job, school, and everything else in between. I found myself stuck and unable to commit to eating right or working out.

Fast forward a few months later to May of 2013, when I found Tone It Up through Lauren Conrad's website. The founders of Tone It Up, Karena and Katrina, two beautiful, fit women had created an online community across the world of women who inspired each other to become the healthy and happy individuals I have grown to admire and draw strength from every day. After trying some of their workouts and recipes, I immediately purchased the Nutrition Plan and dove head first into one of their "Slim Downs". The wealth of information about health and nutrition they provide in the plan really gave me a strong base to start eating healthy again - the right way.  I learned to incorporate fresh fruits and vegetables, whole grains, lean protein, and healthy fats - even a few sweet treats as well! I discovered that being healthy is a daily commitment, and  you have to constantly work at it. Through Tone It Up, I have connected with like-minded women in my area who have become great friends, and an amazing source of motivation for those days when I just don't feel up to the task.

   2011                                           Today!

Since starting Tone It Up, I have not only began eating healthy again, (and going vegan!) I also started incorporating different types of work outs. I didn't want to just lose weight, I wanted to be strong and fit.  I began boxing at a local gym, jogging (yikes!), and strength training. I now have four 5k races, and a 10k under my belt, and this Saturday I'm doing a 5k obstacle course/mud run with a few girlfriends. In the coming months, I have another 10k lined up, and I also plan to sign up for a half marathon by the end of the year. Health and fitness has not only just become a daily part of my life, it is now one of my greatest sources of happiness. I've grown a lot over the past few years, and I've learned to fall in love with my body for the amazing things it has shown me I can do. I've managed to drop the 20 pounds I gained back last year and then some; plus now I've got some baby muscles!!

The past couple years have been a roller coaster, but I'm glad to say that I've found my stride. I've not yet reached my goals, but I'm a lot closer to them then I have ever been. Even when I do get there, I'll just be ready with some new, more challenging goals!  I've already come this far, and I can't wait to share the rest of my journey with you :)

Making Progress!

Good morning!

I'm enjoying this rainy Friday morning curled up in my bed with a hot bowl of oatmeal. This will be the last Friday morning I can do this for a while because I've accepted a job back at my previous office starting Monday! I surprised myself by accepting the job, but I think round two will be much better :) I like to stay busy, and with the extra income Jeff and I can manage an apartment together which will be a VERY welcome change from living with the parental unit, as I'm sure many of you can relate.

Anyway, I have some super exciting news!!! I weighed myself this morning and I am OFFICIALLY under 200 lbs!! I weighed in at 199. I still have about 30 pounds I want to lose, but I can't even recall for the life of me the last time I weighed under 200. High school? I'm grateful that I'm tall and have an athletic build because my weight is distributed pretty evenly, however, I'm still technically overweight. My journey to getting healthy is paying off every day; and even though it has been a long, emotional ride, it is so worth it!

I've started incorporating more strength training over the past couple of weeks in addition to all the cardio I've been doing and I'm definitely noticing a difference. I try to do an every other day type of schedule. So strength training one day, next day cardio, next day strength, and so on. Combined with a lean, healthy diet, strength training is one of the most effective ways to burn fat and build muscle. When I first started trying to lose weight a few years back, I was so concerned with getting "beefy" that I hardly ever incorporated weights or strength training.  I know now that was a huge mistake! And it was probably why I hit so many plateaus. Your body requires more energy to maintain muscle, so you end up burning more calories throughout the day (AKA it raises your Resting Metabolic Rate). I was so concerned back then with being "skinny" I never even considered the benefits of strength training. If this blog is any indication, I obviously never got skinny! (haha) I know now that what is important is being healthy. I don't want to be a skinny girl anymore. I want to be fit  ...and look awesome naked. 

SoulCycle Class and Hiking Mission Peak :)

This week has been full of pushing limits and stepping out of comfort zones. Thursday night Lauren of Lauren Lives Healthy and I drove to Palo Alto to try out SoulCycle. I had done it one other time and was itching to get back on the bike and have another great experience. Between the friendliness of the staff, and the intense, motivating workout you get in the 45 minute class, it is well worth the drive. Lauren and I got there just in time for class to start, and even though it was challenging, we came out feeling more energized (and SWEATY!) than we had before we went in. It is really unlike any cycling class I have been to in the past, and I would highly recommend it for beginners and more experienced cyclers.

As if I didn't get enough of a leg workout the day before, two of my amazing girl friends and I drove over to Fremont to do the popular, very challenging Mission Peak hike on Friday. I love hiking and unfortunately don't do it enough, so this was definitely a treat.  The weather was absolutely beautiful! After a minor detour while trying to navigate our way to the entrance to the trail, we began our hike in high spirits. It was much harder than I was anticipating. I didn't quite know what to expect, and there were times it looked like we would never get to the top, but we made it!!

 Our view was breathtaking; not only because of how hard we just worked to get there! Clear blue sky, city below us, and a perfect view of exactly how far we had come in just 90 minutes. The way down was full of laughs, good talks, and a feeling of accomplishment all around. I would absolutely recommend this trail for an intense workout and beautiful scenery. Each way is around 4 miles, and it took us beginners 2 hours and 45 minutes from start to finish.  When my legs recover I am definitely looking forward to tackling this trail again!

Hope you all have a great start to your week! :)

Recipe: Vegan Black Bean Tacos

Ahhh! I knew I was putting off a blog post, but I didn't realize how much time had passed. I'm adjusting to a whole new schedule and it has definitely thrown me off my game.
I wanted to share a super simple recipe for a quick weeknight dinner!
I've definitely been in the mood for Mexican food lately, as I've had some variation of it several times within the last week. I got the original idea for tacos from Pinterest, and put my own spin on things :)

Vegan Black Bean Tacos (serves 2)

What you'll need:

4 corn tortillas (I used gluten free tortillas from Whole Foods)
1 can of organic low sodium black beans
1 tomato
1/4 of an onion
1/2 an avocado
Vegan cheese of your choice - I used Daiya cheddar shreds
Optional: add salsa, jalapenos, lime, or vegan sour cream for extra flavors

Instructions:
Rinse and drain can of black beans. In small pot, heat the beans on low. While you're warming the beans up, dice your tomato and onion and slice up your avocado. Warm tortillas in a pan or skillet until nice and hot. Layer beans and then toppings of your choosing and enjoy!

This recipe was so stinkin' easy, filling, and delicious! I'm the laziest cook on the planet, especially when it comes to dinner. The faster I can make it without sacrificing health benefits or flavor, the better. I absolutely enjoyed this dish to the fullest, as did the boyfriend.  I will definitely be making these tacos again in the near future :)

What are your favorite quick go-to dinners? I'd love to hear more ideas!

A juice a day...

As many of you know, I was able to make the trip to Connecticut over the weekend to say goodbye to my Grandma as well as meet most of my Dad's side of the family. I knew that my Grandma had been living with diabetes for quite some time, but I had no idea how prominent it was within the rest of the family as well. Come to find out, several other family members are also living with Type 2 Diabetes.  Not only that, my Mother's side of the family also has a history of diabetes.
 
Finding out this information brought me back to when I was in elementary school. I can't recall exactly how old I was, but I remember this one particular doctor's visit well. I was in for a routine check up, and it was no secret that I was overweight. I could hear the doctor telling my mom that I was on the borderline for developing diabetes. The weight of that statement did not have the effect on me then as it would today. Shortly after, we met with a dietician who gave us guidelines as to what I should be eating on a daily basis. I can remember logging everything I ate for the next couple of weeks to show my doctor on my next visit. Apparently, after a while of doing this I was in the clear because nothing ever came of it even though I was still overweight.

Fast forward to the beginning of 2012. At 22 years old I was at my heaviest, weighing 243 lbs. I noticed my left foot had become swollen, and I developed a dull ache in my entire leg up to my thigh. I hadn't injured myself so I was completely baffled as to why this was happening. The internet was my worst enemy because when I Googled my symptoms, it pointed to terrifying outcomes like a blood clot, or I'm sure you can guess it, diabetes. After a few doctor's visits and an ultrasound in my leg, I was diagnosed with a peripheral venous insufficiency.

What that means is:
"Your arteries carry blood from your heart out to the rest of your body. Your veins carry blood back to the heart, and valves in the veins stop the blood from flowing back. When your veins have trouble sending blood from your limbs back to the heart, it is called venous insufficiency (VI). In this condition, blood does not flow back properly to the heart, causing blood to pool in your legs."

The pooling of blood in my leg is what was causing the swelling and pain. I was told my options were to lose weight which would help the symptoms, or surgically block off that vein. This was my rock bottom. I knew right then and there things had to change. I started a diet program and successfully lost 40lbs. When I found Tone It Up in May of 2013, I was inspired to not only lose the rest of my weight, but to do it in the most healthy way I can.

This weekend was a huge reminder to me of one of the most important reasons that I need to stay healthy. I absolutely have no plans for developing diabetes, and I am going to do everything in my power to avoid it. I decided I want to challenge myself by drinking one green juice every day. Juicing is such a fantastic and delicious way to deliver a megadose of vitamins and minerals to your body. It combats illness and is a great way to facilitate weight loss as well. However, juicing isn't a quick fix-all solution to any problem. I fully believe that juicing combined with a plant-based diet and regular exercise will provide me with the health benefits that I seek.

What is your story? What kinds of ailments have you been able to overcome, or are on your way to overcoming with a healthy diet?

Love Your Body

New Years Day marks the beginning of Tone It Up's annual "Love Your Body" series. It is a 6 week fitness challenge designed by Karena and Katrina of Tone It Up to inspire you to strive for your goals of getting lean and healthy. This is actually the first year that I am participating in this particular series, and it strikes a chord with me more now than I ever think it would have before. We are given these choices and opportunities in our lives for a reason; to either teach you something, or remind you of what you already know (even if you didn't want to admit it yet!) . This challenge for me is the latter.
Loving my body is not something I have ever done. I have always managed to point out everything I hated about it when I looked in the mirror. (As many girls do, unfortunately). With the help of the constant and amazing support from Tone It Up, the girls I have met through the program, and deciding to pursue a vegan diet, I can say that I have truly learned to love my body. I'm not even at my goal weight or where I want to be yet, but I have learned to appreciate myself on a whole new level.
My life has changed for the better. I'm happier with the way my body is looking, the sharpness and clarity of my mind, and simply for knowing that I'm consuming the best possible foods for my health. While prior to deciding to eat vegan I was still eating "healthy" as far as I was concerned but didn't realize there was a much better option out there for me. It was something I had never even considered. Now, with nearly 6 weeks of vegan eating under my belt, I truly do have a greater appreciation for my body. Within those 6 weeks, I ran my first 5k and 10k both! I've lost a good deal of weight, and I've realized how amazing our bodies truly can be when you treat them right.
So this challenge really couldn't have come at a better time. Loving my body is a whole new concept to me, but I feel more beautiful and confident than I ever have. I know now that I CAN push myself, and I CAN absolutely love myself no matter what that damn scale says. I have the diet portion of it under control at this point, so with the challenge my goal is to stick to the workouts as best as I can.
I can't wait to see what this series, and this year will bring :)