Lace & Pearls Test

A Seattle Life + Style blog

Plant Based Diet – First Steps

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Today I am going to share some of the changes I have made to transition to a plant based diet, along with a smoothie recipe. Since I am lactose intolerant, eliminating dairy seemed like the easiest thing to start with.

  • Dairy is Not Your Friend – In the past, I would occasionally eat cheese or have cream in my coffee. I’ve subbed the cream for almond milk.
  • Say No to Eggs – I used to eat eggs every day for breakfast. This change wasn’t half bad since I now get my protein fix from plant based smoothies (see recipe below).
  • Goodbye Red Meat – I enjoy eating meat, but it’s not a must-have. I have eliminated red meat from my diet but still continue to eat chicken.
  • Sweet Treats – instead of doing store-bought treats, I opted to make my own. Making desserts at home is easy and delicious. I have made these No Bake Flax Energy Bites and the No Bake Muesli Nut Bars. Both recipes take very little time to prepare.

Since I’m no longer eating eggs, I needed a solid breakfast option. Everything I read suggested a smoothie. I did a search to find the perfect smoothie and found this article.

Breakfast Smoothie

  • 1 banana
  • 2 small handfuls of frozen fruits (e.g., strawberry, pineapple, raspberries, blueberries)
  • 1 scoop of plant protein powder (I use PlantFusion in Vanilla Bean)
  • 2 tablespoons of flax meal
  • 1 tablespoon of chia seed
  • 1 tablespoon of almond butter
  • 1 tablespoon of flaxseed oil
  • 10 oz of almond milk
  • 2 large handful of greens (e.g., spinach, kale, or both)

If I want to change things up, I swap it out for a piece of Ezekiel bread with almond butter and Chia Strawberry Fruit Spread.

If you missed the first plant based post be sure to check out Starting a Plant Based Diet.

Starting a Plant Based Diet

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After hearing Jessica Murnane’s interview (episode #2) on The Lively Show, I immediately wanted to change to a plant based diet. I have always tried to eat clean and avoid processed foods when possible. Changing my eating habits to plant based would be a natural progression. I am lactose intolerant and I also have a sensitive stomach. My main goal with this diet would be to reduce my stomach issues.

For those who are not familiar with a plant based diet, it consist of the following components:

  • Fruits: mangoes, bananas, grapes, strawberries, blueberries, oranges, cherries, etc.
  • Vegetables: lettuce, collard greens, broccoli, cauliflower, kale, carrots, etc.
  • Tubers and starchy vegetables: potatoes, yams, yucca, winter squash, corn, green peas, etc.
  • Whole grains: millet, quinoa, barley, rice, whole wheat, oats, etc.
  • Legumes: kidney beans, chickpeas, lentils, lima beans, cannellini beans, black beans, etc.

A plant based diet incorporates whole foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods like bleached flour, sugar, and oils.

(Fork Over Knives)

To make the transition easier, it is best to make gradual changes and not try everything at once. I don’t know if I will change my diet to be completely plant based, but I am trying to slowly incorporate most of the elements.

Eating like this requires you to cook everything. I don’t cook. But I have found that preparing these meals is simple and doesn’t require a lot of time.

Eating out can be challenging. Depending on your location, it can be difficult to find menus that fit this lifestyle.

Next week I’ll share some of the changes I have made, and the breakfast smoothie I’ve been drinking.

Great resources to get you started:

Do you follow a plant based diet or something similar? Share your experience in the comments.

Fit Kit

My Fitness Gear

A few months ago, I shared my 12 fitness tips. One of the items I mentioned was having the proper gear. Here are my current favorites.

  1. Zella Tee: I have this t-shirt in an array of colors. It’s super flattering and the ruched detail helps minimize my mid section. I keep them in good shape by washing them in cold water and laying them flat to dry.
  2. Under Armour Legging: I like to wear a straight leg pant. After my husband told me that I needed to update my workout attire, I bought my first pair of leggings. I love the marled texture and the quality of the material.
  3. Jacket: I don’t currently own this jacket, but plan to purchase it or something similar. It will go perfect with my new leggings.
  4. Sports Bra: This sports bra provides good support but the quality is just ok. I would like to eventually find a better one.
  5. Shoes: My husband purchased these running shoes for me. They kinda look like a cartoon and do not have the most flattering profile, but the wide toe box is incredibly comfortable.
  6. Headphones (on sale): these Bluetooth headphones were a Christmas gift from my husband. The sound quality is amazing and the ear buds stay in place during workouts.

In other fitness news, I am still continuing to run about three days a week. I also plan to rejoin my old gym and utilize their classes. I’m excited to change things up and stay motivated.

12 Fit Tips

Workout

 

Last week I wrote about my year end goals – work out a minimum of 4 days a week and get 7.5 hours of sleep per night. This week I wanted to share my fitness tips.

  1. Use a Fitbit to hold yourself accountable and make workouts easy to track. I have the Flex Fitbit and I wear it day and night. You can download the app and use the online dashboard to set goals and see your progress. I’m obsessed and never take mine off!
  2. Don’t rely solely on a scale; take your measurement to get a more accurate picture of your progress.
  3. Have the proper gear e.g., good shoes and workout attire (enough for a full week).
  4. Don’t allow more than two days in between workout, it’s easier to stay motivated if you’re consistent. Stick to a schedule, and pencil it in.
  5. Plan ahead and don’t workout hungry. Have a light snack an hour or two before to keep your energy levels up and avoid crashing. My go-to snack is an apple with string cheese.
  6. Create several playlists to keep you moving.
  7. Join a gym or create a home gym. You want to make exercise as convenient as possible. When we rented a house I purchased an elliptical and canceled my gym membership to better suite my needs.
  8. Get a workout buddy; this is another way to stay accountable.
  9. Take a class to keep workouts interesting and your body challenged.
  10. Try some of the many fitness apps available. I’m currently using the 5K Runner app and love it.
  11. Workout or go for a walk during your lunch break, I keep an extra pair of shoes in my desk drawer.
  12. Keep gym clothes in your bag so you can get straight to the gym. When I come home I’m exhausted and the last thing I want to do is work out. I don’t let myself sit down – I change into my workout clothes and head out the door.

What workout tips help you stay motivated?

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