ASK WENDY: How do I go vegan?

I get this question all the time!!  So many people out there are not living their lives to the full potential and they want to see if going vegan will fix their problems, or you're dabbling with the idea of going vegan for the New Year in hopes of a healthier lifestyle.

Well.. Let me tell you... going vegan won't solve ALL of your problems and promise you good health.  BUT, it will probably solve a whole bunch of them... and if you're smart about it you will be guaranteed good health.

Here's a list of "ailments" that I've effectively "cured" in less than one year by going vegan:
-Seasonal allergies
-Frequent stomach upsets
-Frequent heartburn (haven't had it once since)
-Frequent sinus infections
-Cholesterol issues
-Acne - (But it comes back if I eat too many potato chips & processed foods)
-Eczema
-Weak immune system (getting sick all of the time)
-Anxiety
-For the ladies:  menstrual cramps/possible endometriosis

And those are just a few off of the top of my head...  Every day I'm realizing more and more about my body that has changed since I've gone vegan.

So how did I do it??  How did I get over the cravings and learn to pass on desserts?  How did I give up cheese?  How did I go vegan???  


The answer is:  S   L   O   W   L  Y.....

I did not decide "tomorrow I'll be vegan" and eat a giant steak with melted cheese all over it for one last non-veg meal.  I slowly learned, and slowly decided, that vegan was the best for me.  I think this slow progression is the key to my success, so I've gone ahead and made a plan to help anyone go from a typical unhealthy American diet to a healthy vegan lifestyle in a few months.  This plan requires determination, dedication, and patience.  If you're willing to commit... read on....

**NOTE**  This is my opinion based on information I've learned.  You should consult your doctor before any major changes in your diet or fitness plan.  

Step 0:  I'm committing.  
You have decided you want to go vegan... HOORAY!  Take today to sing it to the world.  Tweet it.  Facebook update.  Text your friends.. you're going vegan!  Your journey is starting!  Revel in the pride of step zero.. deciding!  Also, make an appointment to visit your doctor for a routine physical & blood work in the next few days.  This step is SUPER important!!  Doctors are meant to help people and identify potential health problems early enough to treat and fix them.  If you haven't had a physical in awhile it makes sense to get one.  This step should last anywhere from a few days to a week.

**Put Food, Inc. on your Netflix cue, and consider reading (or reading about) The China Study while you're in this step.

Step 1:  Adios Red Meat.
This step should be pretty easy.  Chances are that you've dabbled in the idea of healthy eating or vegetarianism, and most healthy diets include little to no red meat.  Give up anything that walks on 4 legs.. cows, pigs, lamb, dogs, monkeys... whatever 4-legged animals you're eating.  You can still eat poultry, fish, dairy, eggs, and all plant foods... beans, legumes, grains, lentils, fruits, veggies, & nuts... your options are endless!!  Also start to amp up your veggie intake and decrease your meat portions.  Try doubling the amount of veggies on your plate at dinner and cut the meat in half.  If after this you're feeling low on calories, add some extra whole grains.  This step can last anywhere from one to three weeks... the longer you spend in the phase, the easier the next step will be.  If anyone asks, you're technically a "pollotarian" (veg + poultry and fish).

Step 2: Bye, bye, Birdie.
In addition to the red meat, cut out poultry.  Chicken, turkey, duck, quail, pigeon... If it's got wings and walks on 2 legs don't eat it.  So now you're not eating any land animals (you're a "pescetarian").  Chances are you're eating lots of fruits, dairy, veggies, grains, fish, eggs and beans... awesome!!!  This is a FANTASTIC upgrade!  You're probably feeling amazing already!  Keep up with the extra veggies and grains, and try using alternative proteins like beans & lentils.  This is also a great time to experiment with meat substitutes like tofu, tempeh, and seitan.  This step can last anywhere from ten days to three weeks.  Keep in mind... the longer you linger in step 2, the more likely you'll be successful in step 3.

One important thing to remember, once you hit step 2, you're already healthier.  If you linger in this step  for years, you're better off than a typical American.  Take pride in how far you've come.  :-)

**In preparation for Step 5, start phasing out cow's milk... try Almond, Soy, Rice, or Coconut milk with your cereal and coffee.  Drink water instead of a glass of milk.  Also try cutting out yogurt... if you're a big yogurt eater, substitute a fresh apple with some unsweetened peanut or almond butter.  It'll keep you feeling more full anyway.

Step 3:  Farewell Fishies
In addition to all land-animals, now cut out all fish and seafood.  Now you're technically a "lacto-ovo-vegetarian" (veg + dairy & eggs).  Most vegetarians fall into this category, and I feel like most of these vegetarians are focused on the animal-rights aspects of being vegetarian.  In this step, you're definitely helping your body and the environment... but if you're really hoping to feel better you've GOT to take the next two steps...

**Read The Kind Diet by Alicia Silverstone.
**Watch Forks Over Knives

Step 4: Exit Eggs
Cut out eggs  - check things that are breaded, mayos, dressings, etc...  This is where you'll start to have trouble at restaurants and when you're out with friends.  You have to be persistent!  It's okay if you can't taste the potato salad... you'll survive!  Order a tofu scramble or oatmeal with fresh fruit at brunch instead of an omelet... while everyone else is taking a mid-morning nap (or on the toilet), you'll be full of energy and ready to take on the day!  Need convincing?  Read this.  It helped me keep myself in check.  If you're a big egg-eater stay in this stage for a few weeks.  If not, feel free to move on...

**Make sure you're getting a little protein at each meal (beans, lentils, tofu, meat substitutes, whole grains, etc... also make sure you're getting a wide variety of veggies, grains, and fruits in your diet.)

**Buy some vegan cookbooks and start practicing new recipes, (or use Google... my favorite recipe book!)

Step 5:  Dairy & B12
You've already been substituting non-dairy milks and cutting back on yogurt... now it's time to really say goodbye to dairy.  This will be the hardest step, especially if you're a big cheese-eater like I was.  The protein in diary is actually addictive, so you're literally going to have to break yourself of your dairy addiction.  Read this if you need a little kick-start.  Once I learned the connection between veal and dairy, I was more easily persuaded to turn down the cheese.  If you really miss the gooey goodness, try Daiya vegan cheese or Amy's Rice Mac and Cheeze (check the labels on your cheese substitutes to make sure they're vegan, if it contains "casein" or "milk protein" they're no good).  I also use a lot of nutritional yeast to fulfill the cheese cravings I occasionally get.

This is when you'll probably see the most significant change.  The week I cut out dairy I lost 5lbs, and I've NEVER felt better.  

Start taking a B12 supplement once a day or every-other day.  This is the only thing you can't get from plants, and it's not something to mess around with.  Your doctor will be able to fill you in on your B12 status at your next physical.


Step 6:  Honey
I'm a little torn about honey.  Technically it's not vegan and I try my best to avoid it, but I do have a little container of local, organic honey from my non-vegan days that I use about once a month.  (I don't want to throw it away!)  I probably won't buy honey any more once it's gone.  Watch Vanishing of the Bees for a detailed look at the honey situation in America; it's pretty crazy.

So... now you're vegan!  Hooray!  Take note of how you feel... keep a journal of ailments and symptoms throughout your transition and see how they change.  Head back to your doctor for a physical to make sure you're meeting all of your nutritional requirements.

I'll post more recipes and meal plans to help you with your transition over the next few months... remember: it's a slow process.  The slower you go, the more successful you'll be.  Don't rush.  You have your whole life to be a healthy vegan.

Feel free to post comments, questions, and concerns below.  I am MORE THAN HAPPY to answer them!!!

Cheers to a Happy, HEALTHY 2012!

For the time-pressed vegan (A tribute to Amy's)

I love Food That Makes Sense.  I love eating it.  I love chewing it.  I love smelling it.  I love feeling full-filled. (Heh, get it?)  I love feeling energized after a well-rounded meal.  There is nothing better than being able to eat all of the foods you love and feeling no guilt WHATSOEVER for it.

Unfortunately, marathon training required a HUGE amount of time.  Because of my busy training/work/worry schedule (refer to my blogging hiatus post) I wasn't always able to make my own FTMS, so I relied heavily on a few prepared items from Amy's organics that I LOVED to munch on (and still do, but in much smaller amounts).  I have an unhealthy obsession with this healthy company.   You can trust that many of their products are vegan (everything is CLEARLY labeled as "VEGAN" on the ingredients) and they're relatively easy to prepare.  Here are my top vegan favorites from Amy's... let the drooling commence.

1.  This is clearly not an every-day meal (this Mac N Cheeze has 520 calories) but after a long training session it's totally justifiable to eat in one sitting.  Now that I'm not training as much I have to convince my husband to share it with me... he's usually sweet enough to "help."  The best thing about this bowl of creamy, cheezy goodness:  it's cruelty free!  (If I'm not totally wiped after a long run, I'll cook my own version of vegan mac n cheese... recipe to come!)

2.  Let the obsession continue:  Amy's Burritos & Wraps.  There are several that are vegan but here are my two favorites:

Amy's Indian Samosa Wrap

Amy's Bean & Rice Burrito

Now that I'm done training, I'll occasionally make a quick lunch out of a burrito and a salad.  But in training this was a mid-morning SNACK.  Almost every day.  YUM!  

3.  PIZZA.

This rice crust pizza is especially delicious after a long run... and it's a great cheesy replacement for those missing their casein fix.  

If you're not craving a cheesy pizza, this roasted veggie is also a hit.  Yes, when I'm training I'll eat it in one sitting.  It's freaking awesome.  

4.  Quick and easy meals... Amy's has a bunch of easy meals that helped me save time while I was training.  Sometimes there just aren't enough hours in the day to do everything!!  Here are a few of my favs... 

Mattar Tofu - add a salad for a yummy lunch!!

Medium Chili - I use my rice cooker & steaming basket to make some brown rice and broccoli to pour this over... DELICIOUS!  

Veggie Burgers - There are all kinds of varieties.. I like this one for training for the extra calories.  Whole grain bread, steamed veggies, and chips... yum!  

Tamale Verde - A lunchtime fav.

Pot Pie - When I want to feel REALLY full.

5.  And last but not least... when I want to really celebrate.  

Serious Awesomeness.

What are your favorite quick and easy frozen meals??

Speedo Run Success!!!

Well folks... I did it! I raised over $1,000 for charity AND ran 1.6 miles in a bikini! It was actually a really fun race!

My training up to the day of the race didn't go exactly how I planned.  My husband and I actually had to travel home to Philadelphia for a funeral, so I wasn't able to stick to my strict diet so much... nor was I able to work out all that I had planned.  But I powered through to the race and I think it worked out pretty well!  

I'm obsessed with making costumes for things, so I was really excited to make my Christmas Tree costume for the speedo run.  For those of you interested...

I used a pair of fitted short-shorts from an old costume that I got at Party City, an old sports bra from Target, a bunch of green tinsel garland, ornaments, and a giant box of safety pins.  I basically just cut the garland into pieces to cover every part of the shorts and used a million safety pins to hold it on there.  I decided not to cover the shoulder straps because it was a little too itchy.  Then the day of the race my friend helped me hang a bunch of ornaments all over it.  After a few test "runs" around the apartment we realized the glass ornaments needed to be REALLY secured on there so they wouldn't fall off & shatter.  

The star on my head was a cheapo $1 mini-tree topper from Target.  I cut holes in the sides and slid an old brown headband through, and then hot-glued it to secure it.  

I got these socks at Target and used little foam squares and ribbon to make "presents" for under the "tree."  

Unfortunately, many of the glass ornaments broke while I was running... and consequently cut me all up and down my arms.  But it was a small price to pay for an amazing charity!!!  The party before/after the race was REALLY fun too... the crowd was so excited and jolly!  It was a great time!  I'll definitely run again next year... time to start brainstorming for next year's costume!  

For more information visit www.atlantasantaspeedorun.org

Would you ever run in a speedo?  For charity?  

Atlanta Santa Speedo Run

In two weeks I am running a 1.5 mile race in a bikini.  Cue Kevin:

Home Alone Scream Photo

AHHHH!!!!

Okay, I swear I'm not totally insane.  I decided to run this race for three reasons:

1. I thought it would be a smart way to stay motivated after the marathon.
2. It's for an AWESOME charity. (Click here for more info, and to donate!)
3. My co-worker had a baby recently and she's running it, so I have no excuse.  

I literally decided I was going to sign up and raise the $200 minimum on the drive back from the Savannah marathon.  I called up my good friend, Mike Smith, who's a physical therapist and weight-lifting connoisseur.   He sent me an INCREDIBLY detailed weight-lifting plan that I've been putting to use at the gym, about twice a week in addition to running.  

But now, we're less than two weeks from the bikini race and I have not exactly been an angel with the work-outs and the eating.  (Thanksgiving didn't help either... Vegan pumpkin pie, green bean casserole, and baked mac n cheese are partially to blame.  I plan to post about those deliciously sinful dishes later on.)

So here's my public, transparent plan to shrink my tummy back down to normal capacity, and look decent in my speedo.  

THE WORKOUTS (this upcoming week):

Sunday - Ran 6 miles,  9:35min/mile average

Monday - Swim practice (1 hour) & abs

Tuesday - TNR (Tuesday Night Run) 3-4 miles

Wednesday - Lift & light cardio

Thursday - 5k (under 30)

Friday - Speed intervals (treadmill) and light lifting

Saturday - Lift & light cardio

Sunday - Run 6-7

THE FOOD:

Breakfast

 - Smoothie:  1 small banana, 1 cup frozen fruit, 1 tbsp hemp protein powder, water

Morning Snack

 - Honeycrisp Apple (so delicious!)

Lunch 

 - Salad:  Whatever fresh veggies & beans I have, pickled veggies, herbs and spices.  

Afternoon Snack 

 - Veggies & hummus

Dinner

 - Veggies, salad, soup, etc.  

Bring it, Speedo Run!  :-)

ASK WENDY: How do I start running?

Many friends, family, and acquaintances have reached out to me with all kinds of running & nutrition questions, so I figured I'd start answering them on my blog!  Here's a message I got today:


"I was planning on signing up for the Broad Street Run in May (10 miles). I'm going to start easing into the training early since I've never done more than a 5k and was wondering if you had any tips? I was also curious if you had nutritional tips also as far as carbs/protein/water."


First off, CONGRATS!  Setting a goal and deciding to accomplish it requires a huge amount of dedication and inner-strength, and that itself is something worth celebrating!  With that in mind, I've come up with a list of seven tips for your first race.... I hope you find these useful!  


1.  Commit.  Pick your target race, pay the money, and make all of the necessary arrangements.  It can be scary to do this if you're strapped for cash (especially if you have to travel far, or if you get injured and can't complete it) but it's the only way to really commit.  Also, make sure you have ample time to train before the race.    


2.  Gear up.  You need a solid pair of running shoes, maybe two before you actually get to your race.  Go to your local running shop and get fitted.  It's a little extra for this awesome service, but totally worth it.  You'll also need to figure out what type of clothes you prefer to run in... for instance I prefer sports bras from Target, moisture wicking shirts (that aren't too tight, from wherever), bike shorts (Target), boyshorts (Target), and compression socks (Nike).  The most important thing is that you're comfortable!  


3.  Make a plan.   There are training plans out there for every kind of race and every level of athlete.  You can Google search for a free plan, you can buy a book, or download plans from your favorite running websites (I love the Marathon Roadmap from No Meat Athlete).  In my opinion, the best plan will have you running about 4 days a week (weekend long run, weekday long run, weekday tempo run, weekday speed intervals) and involve lots of cross-training (swimming, biking, strength training, yoga/pilates).  Find a plan that works for you.  And remember to STRETCH. 


4.  Get a posse.  Running alone can be extremely therapeutic, but it can also get lonely when you're out for several hours.  When you go to your local running shop for shoes, ask if they have any group runs.  Or you can search for running clubs in your area.  I joined the Atlanta Triathlon Club while I was training for my marathon, and it's been amazing! 


5.  Ditch the headphones.  Unless you're doing a speed workout or a tempo run on the treadmill, you need to be alert on roads and trails.  While you're at it, get a Road ID.  


6.  Be flexible.  Life happens, even when you're training.  You're going to miss a work-out here and there.  You're going to have to wake up REALLY early some days.  You might get injured, you might get sick, you might have family emergencies...  You're committing to training in spite of these things.  Be flexible with your work-outs and adjust as you need to, because life will NOT STOP for you to squeeze in your long run.   


7.  Eat Food That Makes Sense.  You don't have to be vegan to be a successful athlete, but I will tell you from my research that the more vegan meals you eat, the better you'll feel and the more quickly you'll recover from training.  Most of what I've learned about training nutrition came from No Meat Athlete, but here are my top tips:

• Drink lots of water.  Cut out the crap drinks (soda, coffee, etc.) and make sure you're hydrating.  If you're running longer than an 1 1/2 hours, you should probably plan to stop home for a drink, or bring liquids with you.  
• Eat your fruits and veggies.  Most days I follow the No Meat Athlete fruit smoothie for breakfast/veggie salad for lunch to make sure I get a variety of nutrients.  
• Stick with whole grains, and mix them up.  It'd be super easy to eat white pasta with sauce every single day when you're training, but your body will be much more efficient if you eat a variety of grains (I love brown rice, millet, quinoa, oats, corn, whole wheat, etc.)
• Make sure you get 10-15% protein at every meal.
• Eat a variety of beans, lentils, nuts, and legumes.  
• Think when you're eating:  Does this make sense?  After I eat this, will my body feel it's best? It's so simple, but so many of us forget this important step.  

...And you're off!  I'm so excited for everyone who's signed up for a race in 2012... you are all rock stars and I can't WAIT to see your finish line photos!


Do you have a question about eating vegan or running?  Feel free to ASK WENDY.  :-)  

I'm officially a No Meat Athlete!

I'm proud to say I crossed the finish line at the inaugural Savannah Rock N' Roll Marathon after 6 months of hard work and training on a completely animal-free diet.  I couldn't have done it without the support of my husband, my friends, my family, No Meat Athlete, and Atlanta Triathlon Club.

You can read more about my journey from slob to vegan marathoner on No Meat Athlete!  

The race itself was not really much of what I expected.  I didn't really have much to compare it to... the only other distance races I've ran were 5ks and one half-marathon the month before.  I've thought long and hard about it and I'll say that for a first marathon I would not recommend this particular race.  I've made a list of pro's and con's for those considering Savannah Rock N' Roll next year...


Pro's
-It was only a 4 hour drive to get there
-Flat course
-Hospitable people
-Good music (especially at the start and at mile 19... LOVED that band!)
-Good food, and a few decent vegan options
-Savannah is a fun place to spend a weekend
-Cool historic views for some of the race
-Decent weather
-Cool music
-Runner tracking - my family really liked the text updates they got throughout the race
-The trees were really pretty


Con's
-New race = lots of little logistical problems, primarily with the Expo.  Of course it was my first Expo, and I went very early in the day to soak it all in... But most people arrived Friday afternoon and had to sit in a HUGE line of traffic or wait for a ferry to the island where the convention center was.  Major con.
-Over four miles of interstate running.  Banked, windy, no shade, no cheering.  And it was miles 20-24ish, which were definitely the most painful and mentally challenging anyway... Not a fan of that.
-Almost every stage seemed to be in the middle of a set change while I ran by them.
-Savannah country music - not necessarily the best music to run a marathon to.  I'd suggest more cover bands in the future... and more up-beat tunes.
-The first couple of miles smelled pretty bad, I think we were running by some kind of factory or plant... not the best.
-After the half-marathon was over, most spectators went home and stopped cheering.  I don't think they realized there were two different races going on!  That left us full-marathoners with a very quiet second-half of the course.  I had to REALLY dig deep for inspiration and motivation.

-EXPENSIVE!!  After hotel, meals, and travel costs we ended up spending way more than I had planned.  

All in all... I'm so glad I did this, and of course I wouldn't change a thing about it, but I definitely won't go back to run in Savannah.  However... I WOULD recommend visiting Savannah for a vacation!!  It's a super fun town!  My husband and I love it there!  

Here are some photos from our trip... Enjoy!

My hubs took this photo from the hotel room window as I ran by!  Pretty cool!

If you're a first time marathoner, I would not recommend running a city's inaugural race.  Choose a race that's been around a few years and get some opinions before you commit.

Is anyone thinking about their first race?  What are your considerations?