Drop the the negative self-talk AND hold yourself accountable!

Phrases like "talk to yourself like you would to someone you love" or "talk to yourself like you would talk to your best friend" may sound cliche, but there is something to them. Specifically, when it comes to adopting healthier habits (eating more plant-based, exercising more frequently, cooking more meals at home, stopping smoking, etc.), many of us beat ourselves up for setbacks, sometimes even calling ourselves names (lazy, weak or undisciplined to name a few). However, if we were supporting a friend or family member who was working on healthy behavior change, we would likely encourage them and celebrate their progress - NOT belittle them for bumps in the road.

In the context of eating, it's not uncommon for individuals (this includes me) to seek out comfort foods when sad, lonely or frustrated. If we make a choice that isn't the healthiest or we fall short on our meal prep, the best thing we can do is prepare for how we will handle those challenges the next time. Using disparaging remarks or criticizing our abilities - in addition to making us feel bad-can lead to MORE of the behaviors we are trying to avoid. Instead of eating a couple of cookies and moving on...we might say "screw it!" and eat twelve. 

Being kind to ourselves in times of challenge does not translate to an absence of accountability. Both of these things can co-exist. You can create an accountability plan to improve your consistency - find a friend with similar goals who will challenge you, use an app to track a specific healthy habit, block out time on your calendar for meal prep and exercise - whatever works best for you. And when you miss a workout or eat more treats than you had planned....get yourself back on track sans unnecessary self-flagellation. Creating healthy habits is a marathon, not a sprint (thought I could squeeze one more analogy into this post!). Keep at it, one habit at a time. 

For more plant-forward support and healthy eating tips, follow Power Through Plants on Instagram and Facebook.

Plant-based.....how the heck did THAT happen?

This question, or a version of it, is something I've been asked numerous times over the past five years. The short answer is, "It was my husband's idea". Please keep on reading if you're curious about the full story.

Let's travel back to the summer of 2017 when I was likely eating a steak burrito bowl from Chipotle or was belly up to a charcuterie board at a friend's picnic. I had never tried nor even considered eating vegetarian, let alone fully plant-based. I ate red meat, chicken, fish, eggs and more than my fair share of cheese. I knew "others" who were vegetarian and had heard of vegans (and if I'm being honest, had considerable judgment there). I had lived with the certainty that any version of vegetarian was NOT for me! It's interesting to take a look back.... in spite of a background in health and fitness and decades of struggles with diets, body image, the whole thing, shifting toward something more plant-based had not been a consideration.

Now back to this being my husband's idea. That is 100% true. After he watched a documentary about plant-based eating and its related health benefits, he asked me about it. Yes, I had seen this same info but had not been moved to overhaul my eating habits. The conversation stopped there (briefly) but was revived a week or so later. I arrived home one evening to find my spouse watching this same documentary AGAIN along with our two middle school-aged daughters. At that moment, both girls vowed to become vegetarians (more on that at a future date!). Oh boy....

Damn you, Netflix!

When the husband then suggested, "Maybe we should give this plant-based thing a try", my outside voice hesitantly mumbled, "Sure. Sounds great" while my inside voice said, "Don't worry, this will never stick...I give it a week....maybe two!" Although the first few weeks proved difficult, we kept on. Subbing out meat for beans or tofu...and "veganizing" some of our typical meals, we were making it work. The hubby's cholesterol dropped significantly in six weeks, and he was feeling better, both mentally and physically. I had more energy and experienced less sluggishness after meals.  

Fast forward to the present. I am doing pretty well with an (almost) fully plant-based or plant-forward diet. And to clarify, when I use the word diet, it refers to "the way a person typically eats" not a short-term deprivation scenario. The husband's current status is that he is on and off the plant-based wagon, and "on" more frequently when he eats at home.

I do not label myself vegan (no hating on those who do) or as 100% whole food plant-based (WFPB). Life is hard enough and considerable judgment already exists around what we should and should not eat - which is not helpful. I provide simple strategies and suggestions - packaged in a little humor and plenty of non-judgment- for anyone interested in making some changes. Check out Power Through Plants on FB or Instagram for more info!

Love this!

 

 

  

 

Happy Easter! Carrot cake with "butter"cream frosting (dairy and egg free)

Today I made a non-dairy and egg free carrot cake with buttercream frosting. The carrot cake recipe was adapted from America's Test Kitchen's Light Carrot Cake and the frosting was adapted from Cooking Classy's BEST buttercream frosting (both recipes included at the end of the post).

The cake was fantastic, and the recipe required minimal changes. A 13"x9" pan was suggested, but I used two, 8 inch round pans instead because I thought it would look prettier.

Two cakes - ready for frosting!

Now for the frosting. Originally I was planning for a vegan cream cheese frosting - I've tended to prefer cream cheese frosting on carrot cake (and red velvet cake for that matter). However, I could not get this version thick and fluffy enough. My daughter attempted to frost the cake, but it was clear this was not going to end well. I scraped off the layer of frosting and went to Plan B.

Cake surgery - removed failed frosting

Luckily I have a go-to buttercream frosting that I quickly whipped up (literally!). After the standard buttercream was on the cake, my daughter got to decorating. At first, she went simple with a few chocolate eggs...

Success!

Not fully satisfied, she went on to dye some of the remaining frosting and piped carrots along the perimeter of the cake.

Finished product with carrot added!

It probably goes without saying that this is not a health food but rather what I would call "fun food"....a delicious treat after Easter lunch. It is free from eggs and dairy (and of course there's no meat in carrot cake!) which makes it suitable for plant-based eaters.

RECIPES:

Carrot Cake (modified from America's Test Kitchen's Light Carrot Cake)

2 1/2 cups all-purpose flour

1 1/4 tsp baking powder

1 tsp baking soda

1 1/4 tsp ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp salt

1/8 tsp ground cloves

3 flax eggs (3 Tbsp ground flax meal plus 9 Tbsp water- mix and let sit for a few minutes)

3/4 cup granulated sugar

1 cup brown sugar 

1/2 cup vegetable oil

Approx. 3 cups grated carrots (I used baby carrots and a food processor!)

1. Move oven rack to middle position and heat oven to 350 degrees. Grease two, 8 inch round pans or a 13x9 pan and line bottom with parchment paper. Whisk flour, baking powder and soda, cinnamon, nutmeg, salt and cloves in a medium bowl.

2. Beat the flax eggs and sugar in a large bowl with electric mixer for 1-3 minutes. Reduce mixer speed to low and slowly beat in the oil until fully combined, about 30 to 60 seconds.

3. Add half the flour mixture and gently whisk in by hand. Repeat with remaining half and whisk gently until large lumps are gone (Do not overmix!). Gently fold in grated carrots.

4. Pour batter into prepared pans and smooth the top. Bake until a toothpick inserted comes out with a few crumbs attached, about 30-40 minutes. Rotate the pans halfway through the baking time.

5. Cool the cake completely prior to frosting

Non-dairy Buttercream Frosting - adapted from Cooking Classy's Best Buttercream Frosting

(This recipe is plenty to frost a two-layer cake)

3 Sticks vegan butter at room temperature (1 1/2 cups)

4 to 4 1/2 cups powdered sugar

1 tsp vanilla

Few Tablespoons plant milk, if needed

1. In the bowl of an electric stand mixer, using the paddle or whisk attachment whip butter on medium-high speed until nearly white and very fluffy, about 7 - 8 minutes, frequently scraping down the sides of the bowl. 

2. Add in powdered sugar and vanilla extract and mix on low speed until blended, then increase speed to medium and beat until very light and fluffy, about 5 - 6 minutes, frequently scraping down the sides of the bowl. If frosting is too thick, add a teaspoon of plant milk at a time (mixing after each addition)

Immediately spread over cooled cake.

In spite of the frosting challenges, I was really happy with this cake. If I find the right vegan cream cheese that works to create thick and fluffy cream cheese frosting, I'll make an update. Happy baking!

Never Say Never - Bodybuilding Continues....

Just over one year ago, I shared my learnings after my fourth bodybuilding contest. I had taken time to reflect on that experience and proceeded to proclaim that it was likely my last. Famous last words, as it turned out. Several weeks ago, I competed in contest number five. Today I'll explain why I did it again as well as the toughest part of contest prep.

First, what prompted me to compete again? As you might imagine, it's likely a challenge for anyone to prepare (EVERYONE puts in a ton of work....even those who appear to have won the genetic lottery!).  Although I (truly) had planned to hang up the teeny bedazzled bikini, I wasn't content with how I showed up last November. First, in spite of my and my coach's best efforts, I wasn't in the "shape" I wanted to be in when I stepped on stage. I understand that sounds kind of ridiculous because I am the strongest I've been in my entire life. At the same time, I had competed before and wasn't quite where I wanted to be. Additionally, my required poses (an important component of the judging) weren't great. It is my least favorite part of preparation, and I did not invest adequate time practicing. Spurred on by the nagging feeling of wanting redemption (that's a bit dramatic...but you get where I'm going with this), I emailed my coach in June to test the waters. After a 20 minute phone call, I knew I was committed to the November contest.

Before sharing the hardest part of the journey, I want you to know there are factors that make this whole thing worthwhile. There's got to be some payoff, right?? First, I want to be the kind of person who commits to something and does the work. I managed through some injuries and aches and pains (supported by several stints in physical therapy), but nothing bad enough to throw in the towel. I compete for ME first and foremost, and admittedly it also feels good to show my teenage daughters that their mom has the discipline to get to the finish line. Secondly, I love lifting weights and pushing myself to get stronger. 

What "strong" really means in our house!

Now what's the hardest part of this whole process? For me, it's about the food. Definitely the food. From what I've learned talking to other athletes, this is a difficult facet of training for everyone. First, there's the obvious part of cutting calories as the competition date approached. My coach kept me eating as much food as possible, and I was able to still eat a lot of high fiber, low calories veggies as a means of getting nutrients and feeling full (mushrooms, zucchini, spinach, etc.). There were days when I definitely could've eaten more and a few weeks that were tougher than others, but by no means was I starving all the time.

The more difficult part was the planning required and mental energy spent trying to hit the targets set for me...and an added variable thrown in because I am a plant-based eater. My coach didn't give me specific meal plans (thank goodness!) but rather gave me a calorie target as well as targeted percentages for carbohydrates, protein and fat (the infamous "macros"). To be clear, there are PLENTY of plant-based foods that have protein. Beans, legumes and tofu for example as well as pre-made veggie burgers, plant-based "meat" and vegan protein powder to name a few. However, keeping the percentages close to the targets EVERY SINGLE DAY was a slog. For example, beans and lentil are a great source of protein but also contain a lot of complex carbohydrates which might mess things up. Tofu also has protein - the Trader Joe's Organic super firm variety has 14 grams per serving- but is considerably higher in fat than many other fruits and veggies. I had to be pretty methodical to make the puzzle pieces fit together each day. I often ate the same breakfast each day while mixing up the menu at lunch or dinner. 

My favorite!!

Traveling added another layer of complexity to the contest "diet" and ensuring I got the proper nutrition during the home stretch. I would pack protein or peanut butter powder in my suitcase and once shipped a few items to the hotel where I stayed for a business trip. That might sound crazy, but having a plan made things much less stressful. To be clear, "normal" plant-based eating is very do-able, even when traveling. Plant-based eating with a looming competition date requires considerably more planning in order to keep those damn macros in order! 

I'm realizing the challenges I felt are tough to put into words. To summarize, I didn't fully understand the amount of brain power I was putting into the food part until the contest was over. I now feel like my brain has room for other things, other projects, etc., I also have much more flexibility with what I'm eating. This translates to more time for cooking and trying new recipes (good for me and the fam!)

With all that being said, will I compete again next year? I'm not silly enough to say "never again". I won't rule it out, yet I feel much happier with how I did this time around. I even placed 5th in the Masters category - a group of amazing women - and I am very proud of that!

Can I wear this to Target?

Upcoming posts will focus more on tips for adding more veggies, legumes, etc. into your meal planning (baby steps!). Additionally I'll share wins and challenges as I return to a more flexible approach to plant-based eating and get back to non-training life. It will be an exercise in practicing what I preach now that I won't have someone providing me with guidelines and macro targets.

One more thing - if you're considering competing in something (anything) or trying something new, I would encourage you to get out of your comfort zone and go for it!

 

3 Fun Facts about Squash

I started writing this post WEEKS ago, then I got caught up with competition prep (more to come on that next time!), but I was determined to get this out before all the squashes disappear. Perhaps you've been hip to eating squash for a while now....or maybe you're someone like me - who never really gave it a chance. As a plant based eater for about 5 years, perhaps I should be embarrassed that there are still a bunch of veggies that I haven't yet embraced. I'm not though....and am not afraid to share my excitement! Here are my top three fun facts about the winter squash.

1) Squashes are not only for decoration- you can actually eat them! When I was a kid, we did not eat squash (mom may correct me on this one, but I do NOT remember ever seeing it on the table). To me, a squash was simply another option in a long line of fall decor options, like a gourd or a pumpkin. Don't get me wrong, winter squashes can look lovely in a fall display, but they are so much more than just another pretty face. 

Which of these is edible??

When I was a kid, I had a pretty limited repertoire of vegetables (likely because my dad wasn't a big veggie fan). As an adult who does not live under a rock, I had some familiarity with the common butternut and acorn squashes, but initially they were both mysterious and a little intimidating. What do I do with this? Will it taste good? I was skeptical.

2) There are more varieties of squash than butternut, acorn and spaghetti. This year I heard about delicata squash (the tube shaped one pictured above) - and it quickly became my favorite. I also tried kabocha - which looks like a small green pumpkin....and it is also tasty. As an adult, I'd see menu options which highlighted butternut squash.... in risotto, soups, salads, etc. Although it's super versatile, it is not my favorite from a flavor perspective. I encourage you to try a few different kinds...who knows what you might discover!

3) Squash is surprisingly easy to prepare. I'm puzzled as to why I waited so long to try it and ultimately add it to the fall meal rotation. Although there are certainly other prep options, roasting is my go-to because it's EASY. Following are simple steps for roasting the more tube-shaped of the squashes (butternut, delicata, spaghetti, etc.):

• Preheat oven to 375 to 400 degrees
• Poke a few holes in the squash with a knife, then microwave for 3-5 minutes (this makes it easier to slice without losing a finger)
• Cut off ends then slice the squash lengthwise
• Scoop out the insides (like you would do with a pumpkin prior to carving)
• Place on parchment (skin side down), brush with a bit of olive oil (optional- I often omit the oil) and season with salt and pepper
• Bake for about 40-45 minutes until tender (baking time will vary based on squash size)
• Scoop out and enjoy!

Delicata squash - yum

Sadly it will be difficult to find more delicata squashes this season, but butternut, acorn and spaghetti squashes are still available. I have become a huge fan of spaghetti squash (a great substitute for pasta if you have a gluten sensitivity or are working to add more veggies to your diet). There are several methods for cutting, salting and roasting spaghetti squash, and I really like this one from Feasting at Home  https://www.feastingathome.com/how-to-cook-spaghetti-squash/ The recommendation is to cut the squash into rounds vs. slicing it in half lengthwise. My favorite way to serve spaghetti squash is to top it with a few meatless meatballs, sautéed mushrooms and spinach, marinara and crushed red pepper.

My go-to spaghetti squash dish

Here's to trying new things and enjoying some squash this winter! Thanks for reading. Happy Thanksgiving!

Not Quite Ready for Retirement....

It has been FOREVER since I've posted (my sincerest apologies to my mom who likes to read these and encourages me to write 🧡) Looking back....my last two posts (from the end of 2021) were within weeks  of my 4th Bodybuilding competition. These shared my feelings of accomplishment as well as documented a little of my return to a more "normal" plant-based life.

High level update:

• I continue to eat a plant-based diet, but stopped tracking everything I ate
• I did not take a break from lifting weights post-competition
• I went months without getting on the scale (I will talk about that more in a future post)
• We remodeled our kitchen, making it more enjoyable to cook and meal prep!

And although I announced that my competition in late 2021 would likely be my last, I decided in July to begin training for number five. Part of me was asking myself, " Why on EARTH do you want to go through all of that again?"

The short answer is that I felt like I wasn't where I wanted to be on competition day. It wasn't about "winning", but there were a couple of areas with which I wasn't fully satisfied. I've never been a hugely competitive person....but didn't like this feeling of having unfinished business. Friends and family have had mixed reactions to my decision- some think I'm crazy while others have more of "You go girl!" type of response. I can understand the sentiment coming from both camps!

Here is a quick look back of how I operated food-wise during my hiatus. First, I still ate almost exclusively plants (no meat and virtually no eggs or dairy). I definitely consumed more beans and grains and some (gasp!) processed foods that I avoided during the final competition prep.

A little side note for those of you new to the blog...I refer to myself as a plant-based eater. Not vegan- because I occasionally eat something that has a smidge of dairy in it....or something that has touched meat...aaaaaand I still own some leather shoes. I am also not "whole food plant based" (WFPB) as this denotes consuming no (or very minimal) processed food. I do eat a lot of whole foods, AND I like tortilla chips, pizza and bake some amazing vegan cookies. To summarize, I relaxed my way of eating....trying to still load up on veggies, fruit, beans, etc. but without tracking any calories or the percentage of carbohydrates, protein or fat I consumed EVERY. SINGLE. DAY. I was also working to listen to cues from my body and eat when I was hungry vs. bored, tired, frustrated, etc. 

Current state: The days are flying by, and I'm about 6 weeks out from the competition...it's challenging. To clarify, the EATING part is more challenging. The workouts (5 days per week of weight training) are always difficult, but are my favorite part. The trickier part is getting my calorie requirements (which are lower) and my "macros" (the percentage of carbohydrates, fat and protein) to match the daily targets set by my coach. 

When I'm at home, it's MUCH easier to meet these current targets. I load up on non-starchy vegetables (greens, mushrooms, cauliflower, cucumbers, zucchini, peppers, etc.) - then I add I may add in a small serving of beans, tofu, tempeh or seitan. I also drink several vegan protein shakes each day to ensure I hit my protein goals. In addition, I rarely cook with oil (whether I'm training or not). At 100 calories per Tablespoon, I can find a much better use for those calories!  Below is a quick overview of the concept of calorie density from Forks Over Knives. This can be helpful to anyone looking to improve their health while still being able to eat a sufficient amount of food every day. It's super useful during this training phase to ensure I obtain important nutrients while not feeling hungry!

I would say another current challenge is eating with people who I don't know well...work colleagues, casual acquaintances, etc. The whole plant-based thing is not super rare, but questions sometimes bubble up for those unfamiliar. (I don't mind answering those, by the way!). But couple plant-based eating with the current puzzle of achieving my food targets often means my choices are limited. My conversation with a server or what actually ends up on my plate may pique the curiosity of others...and it can be a bit awkward. In a non-training situation, I find that eating out is not difficult. I would find any veggie burger (including an Impossible Burger), rice, beans, potatoes, etc. Avocado tacos or a pizza (without meat or cheese) are also favorites! Post-competition I'll provide additional dining out tips for plant-based eaters.

In the short term, I'll be sharing some of the fun and challenging nuggets from my final 6 weeks of training. Then I will bring back helpful tips on how to add more plants to your diet that taste delicious, make you feel good and (also important) don't cost a fortune! Thanks for reading!

I Don't Have All Figured Out

My last post was written several days after my fourth bodybuilding contest...feeling happy and proud and ridiculously relieved that the event wasn't canceled due to COVID! I never thought I'd be in the best of shape of my life at around the 50 year mark (God that sounds old!). The encouraging and positive comments from friends and family were sincerely appreciated as were the personal stories of others who have challenged themselves to continue learning and accomplishing things that they may not have thought possible. 

Contest Day - I made it!

That being said, I want to be 100% clear that how I looked on contest day is not sustainable - it was by all accounts the total "highlight reel". I shared my story because I am proud of all the hard work and discipline that was required to step on stage that day, and I do hope it might inspire others to push themselves to try something new or set an aggressive, yet achievable goal. I did also want to prove to myself and others that muscles can be built on a plant-based diet!

Fast forward five weeks. I sit here in my workout clothes, considerably less tan and sparkly, eating some cookie dough... thinking way too much about what I should eat and how much I should weigh now that the competition is over. The old thoughts and struggles about "food rules" have returned. Ugh!

Cookies? Kale? Ham sandwich?

During competition prep (similar to diets many of us have tried before), there is a lot of structure, so I didn't have to think much about what I was eating. I simply had to meet the calorie and macronutrient requirements set by my coach. When contest day - and the teeny bedazzled bikini- is on the horizon, it's relatively easy to stick to the program. However, contest weight is pretty much a "one day only" special...it's not a long term situation if I want to enjoy my life.

Motivation to stay on track!

My challenge now is to healthfully regain some weight (not all at once!) and figure out what is "normal" for me. I know WHAT to do. I know that eating more high fiber fruits, veggies and grains and fewer processed foods makes me feel better and wards off chronic conditions like diabetes, high blood pressure, high cholesterol, etc. Eating like this also helps my performance in the gym, which is still very important to me. In addition, I want to partake in food and drinks that I didn't enjoy frequently during the latter part my training-  a slice of birthday cake, really good pizza, a glass or two of wine, etc.

The long and short of it is- eating well and finding a happy place of nourishing our bodies while enjoying some food "just for fun" can be a challenge. And a lot of people (raising my hand here) struggle with these things even when it might look like they have their s&#t together. My near term goal is to follow my own advice- eat a variety of foods with some nutritional benefit while also enjoying and savoring "treats" without guilt. I also want to pay closer attention to actual hunger cues and step away from the table before I feel stuffed and bloated. And to be honest, I haven't done awesome at that since the competition e.g. eating tortilla chips straight out of the bag and continuing to chomp away even when I was getting full, cookie dough for lunch at least once...you get the idea.

My hope for me (and you, if you struggle with food choices or yo-yo dieting) is that we will take it easy on ourselves, incorporate one behavior at a time and start listening more to our bodies. Easy? Not always. Can we do it? Yes we can!