Monthly Archives: February 2013

Exercise

A clip from The China Study, by T.Colin Campbell

“….The slimming effect of physical activity is obvious.  Scientific evidence concurs.  A recent review of all the credible studies compared the relationship between body weight and exercise and showed that people who were more physically active had less body weight.  Another set of studies showed that exercising on a regular basis helped to keep off weight originally lost through exercise programs.

No surprise here either.

Starting and stopping an exercise program is not a good idea.  It is better to build it into your lifestyle so that you will become and continue to be more fit over all, not just burn off calories.  How much exercise is needed to keep the pounds off?  A rough estimate derived from a good review suggested that exercising a mere 15-40 mins/day, every day, will maintain a body weight that is 11-18 lbs lighter than it would otherwise be.

The advantages of combining diet and exercise to control body weight were brought home to me by a very simple study involving our experimental animals.  Recall that our experimental animals were fed diets containing either the traditional 20% casein (cow’s milk protein) or the much lower 5% casein.  The rats consuming the 5% casein diets had strikingly less cancer, lower blood cholesterol levels and live longer lives.  They also consumed slightly more calories but burned them off as body heat.

Some of us had noticed over the course of these experiments that the 5% casein animals seemed to be more active than the 20% casein animals.  To test this idea, we housed rats fed either 5% or 20% casein diets in cages equipped with exercise wheels outfitted with meters to record the number of turns of the wheel.  Within the very 1st day, the 5% casein-fed animals voluntarily “exercised” in the wheel about twice as much as the 20% casein-fed animals.  Exercise remained considerably higher for the 5% casein animals throughout the 2 wks of the study.

Now we can combine some really interesting observations on body weight.  A plant-based diet operates on calorie balance to keep body weight under control in 2 ways.  1st it discharges calories as body heat instead of storing them as body fat, and it doesn’t take many calories to make a big difference over the course of a year.  2nd, a plant-based diet encourages more physical activity.  And, as body weight goes down, it becomes easier to be physically active….”

More China Study clips Here

 

Black Bean Mango

This is the first of a new category of posts I’m adding – Fast Food/No-Effort Food/Food on the Go!

I hear often, ‘what about when you need to grab some fast food?’, or ‘there’s a lot of prep involved in eating plant-based, I don’t always feel like doing it’.  And I, like many of you, have many moments that I don’t feel like putting in the effort…which leads to ‘what can I just grab’…..

So, personally, I thought I’d share what I buy for my predictable, we’ll call it tired rather than lazy, moment(s), so I’m all set when the couch and I are inseparable etc. 😉

Kashi Black Bean Mango

Kashi Black Bean Mango

This is the first of many I like.  This costs me about $3.99 from my local grocery store (not so much at Wal-Mart grocery but your average grocery store), and is in my hungry little hands, feet up on the ottoman, in about 4 1/2 mins 😉  …and it’s tasty…  What’s in it?… Black beans with Onions, Roasted Peppers & Sweet Mangos, Kashi 7 Whole Grains & Sesame Pilaf with Zesty Mango Sauce…..I describe it as YUM to both my tummy and to appeasing my sometimes sedentary side 😉

I keep these handy for dinner, lunch, and to take to work.  I have even eaten them driving when I’m in a rush, I can nuke it on the way out the door lol I like the price when I compare it to ordering in, eating lunch out at work, or swinging through a fast food window.  And if you’re a bigger appetite sort, having 2 or 3 of these, mix up different flavors and kinds if you want, is more financially, and physically, savvy than a large dining in/delivery or fast food order 😉

I hope these posts help!!..and Enjoy!

 

 

 

Why This Will Work For You-Part III

A Clip from The China Study, by T.Colin Campbell

“…These studies document the fact that vegetarians consume the same amount or even significantly more calories than their meat-eating counterparts, and yet are still slimmer.  The China Study demonstrated that rural Chinese consuming a plant-based diet actually consume significantly more calories per pound of body weight than Americans.  Most people would automatically assume that these rural Chinese would therefore be heavier than their meat-eating counterparts.  But here’s the kicker: the rural Chinese are still slimmer while consuming a greater volume of food and more calories.  Much of this effect is undoubtedly due to greater physical activity…. but this comparison is between average Americans and the least active Chinese, those who do office work.  Furthermore, studies done in Israel and the United Kingdom, neither of which represent primarily agrarian cultures, also show that vegetarians may consume the same or significantly more calories and still weigh less.

What’s the secret?  One factor that I’ve mentioned previously is the process of thermogenesis, which refers to our production of body heat during metabolism.  Vegetarians have been observed to have a slightly higher rate of metabolism during rest, meaning they burn up slightly more of their ingested calories as body heat rather than depositing them as body fat.  A relatively small increase in metabolic rate translates to a large number of calories burned over the course of 24 hours..”

To Be Continued

More China Study Clips Here

 

Chickpeas in Curried Coconut Broth

Oh My….

Chickpeas in Curried Coconut Broth

Chickpeas in Curried Coconut Broth

All I can say is YUM…soooooo good!

The Recipe is Here 😉

Why This Will Work For You-Part II

A clip from The China Study, by T.Colin Campbell

“…Those who follow a whole foods, low-fat, plant-based diet consume fewer calories.  It’s not because they’re starving themselves.  In fact, they will likely spend more time eating and eat a larger volume of food than their meat-eating counterparts.  That’s because these whole foods are much less energy-dense than animal foods and added fats.  There are fewer calories in each spoonful or cupful of these foods.  Fat has 9 calories/gram while carbohydrates and protein have only 4 calories/gram.  In addition whole foods have a lot of fiber, which makes you feel full, and yet contributes almost no calories to your meal.  So by eating a healthy meal, you may reduce the calories that you consume, digest and absorb, even if you eat significantly more food.

This idea on its own, however, is not yet a sufficient explanation for the benefits of a whole foods, plant-based diet.  Other studies play a crucial part in explaining the health benefits of a whole foods, plant-based diet, studies show that the weight-loss effect is due to more than simple calorie restriction…”

To Be Continued..

More China Study Clips Here

Cajun Sauteed Vegetable Stuffed Baked Potatoes

I WISH the picture did these justice!  I made these with the Banana Foster Parfait for my boyfriend (of whom we should call by his name, Kris) and his friend, Daniel..let me remind you, both are cooks.  Good cooks.  Kris said the next day, ‘These, we need to make again.’  They are fantastic…like Yumbo!

Cajun Sauteed Vegetable Stuffed Baked Potatoes

Cajun sautéed Vegetable Stuffed Baked Potatoes

The cajun flavors simmered and sautéed into these vegetables, then tossed with vegan sour cream and the scooped out potato, re-stuff ’em into their potato skins, throw ’em under the broiler for a bit and topped off with creme fraiche! Really?! YUM

The Recipe is Here, Enjoy 😉

 

Why This Will Work For You

A clip from The China Study, T.Colin Campbell

“…So there is a solution to the weight-gain problem.  But how can you apply it in your own life?

First of all, throw away ideas of counting calories.  Generally speaking, you can eat as much as you want and still lose weight–as long as you eat the right type of food.

Secondly, stop expecting sacrifice, deprivation or blandness; there’s no need.  Feeling hungry is a sign that something is wrong, and prolonged hunger causes your body to slow the overall rate of metabolism in defense.  Moreover, there are mechanisms in our bodies that naturally allow the right kind of plant-based foods to nourish us, without our having to think about every morsel of food we put in our mouths.  It is a worry-free way to eat.  Give your body the right food and it will do the right thing….”

To Be Continued

More China Study clips Here