Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for vegetables

vegetables

Meatless in May Challenge

by 75 Comments

meatless in mayOur May 2016 Challenge will be a Plant-Based, Meatless Eating Challenge.  We are going to focus on eating fruits, vegetables, nuts, seeds, etc.  I want you to focus on food with life in it to improve our health and wellness.  That’s right, living foods. These foods are full of fiber, nutrients, anti-oxidants, healthy carbs and more.  I will be posting resources and recipes here on the blog and on Facebook all month to help you stay on track. I’ve got a whole list of meal plans, recipes and other resources below to get you started.

Are you in? Leave us a comment below and let us know.

Our goals

1) Go Meatless Every Monday. No fish, chicken, beef, pork, etc. No flesh foods.
2) Tues – Sun – Make at least one meal each day All Plant Based – Breakfast, Lunch or Dinner. Smoothies count!!

If you have any food allergies, digestion issues related to produce or medical issues* that don’t allow you to eat in this way, this isn’t the challenge for you.

For our plant-based meals, we will eat;

  • All fruits. These can be fresh, frozen, dried, juiced or canned.
  • All vegetables and leafy greens. These can be fresh, frozen, dried, juiced or canned.
  • All whole grains – Examples: whole wheat (unbleached), brown rice, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn. (Avoid white, refined flour)
  • All nuts and seeds – Examples: walnuts, peanuts, almonds, soynuts, pecans, pinenuts, pumpkin seeds, etc.
  • All legumes. That means BEANS of all kinds.
  • Quality vegetable oils, like olive, avocado, coconut oil, grapeseed and sesame.
  • Beverages: spring water, distilled water, brewed tea, freshly made juice and smoothies that you make yourself, etc.  However, you should focus on increasing your water intake if you haven’t been drinking enough. Give your body a rest from the dye, additives, added sugars and chemicals in many drinks.
  • Other plant-based foods/condiments: tofu, nut “milks”, tahini, natural/plant-based sweeteners (in moderation), seitan, vinegar, seasonings, salt, herbs and spices.

Cut it OUT: Foods we aren’t eating for our Plant-Based meals: Fried foods, food smothered with butter, fast food, meat (of course), dairy, artificial sweeteners (especially in drinks), white rice, white flour, alcohol and processed sugar.

Curious about Vegetarianism or Veganism? Go ALL Out and make all of your meals plant-based.  Give it a try for one week or four. The choice is up to you.

Meal Plans to help you get started:

Recipes and Articles

Books

*Medical Disclaimer: If there is any reason why you should not change your diet and how you normally eat due to an ailment, pregnancy, chronic illness, allergy or other medical issue, Do Not participate in this challenge.  If you have trouble digesting raw or cooked fruits and veggies, this is not the challenge for you. When in doubt, speak with your doctor before joining any weight loss challenge or starting any eating plan.

The Main Reason Why Smoothies Can Help With Weight Loss

by 1 Comment

smoothie reasonsThe number one reason you should drink smoothies: They are an easy way to add more nutrients to your daily diet; Vitamins, Antioxidants, Potassium, Fiber, etc. By and large, Americans eat too much processed food that has very little nutritional value.  When we talk about weight loss, we always stress balanced, healthy eating and eating food with lots of nutritional value is key for a balanced diet.

“Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, vitamin C, vitamin E, and vitamin A.(2) More than 80 percent of Americans are running low on vitamin D.(3)  And 9 out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels (for more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution). So, what happened? Why are we so undernourished? Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours, and trans fats–are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient.” – drhyman.com

One way to help your body to receive plenty of amazing nutrients is to introduce regular, homemade smoothies into your diet. Smoothies are becoming more and more popular as may high-tech blenders, like the Nurtibullet, have come into the market at affordable prices. Just think about how many healthy things you can throw into a blender and drink: Fresh or frozen fruit, greek yogurt, chia seeds, flax seeds, natural protein powder, vegetables, greens, stevia, nuts, honey and so much more! There’s really not many restrictions when it comes to blending natural, wholesome ingredients and smoothies certainly satisfy your body with a balanced amount of nutrients.

Digestion and smoothies

When you eat more fiber-rich food that your body recognizes as food, your body will reap the benefits. Smoothies can be prepared easily and your digestive system can digest them easily. We all see commercials about eating more fiber and being “regular” but you don’t have to buy the supplements in these ads. You can help your digestive system by eating more whole foods.

Meal Replacement

It might take you five or ten minutes to prepare a smoothie from start to finish and that smoothie can pack as many nutrients as a regular meal! You can get your much-needed fruits, vegetables, protein, and good types of fat all in one delicious drink at less calories than you might think! Make sure that you include protein and fats in your meal replacement smoothies for balance. Natural protein powder, nuts, avocados and coconut oil are my favorite sources.  (More on meal replacement smoothies)

Avoid bottled smoothies in stores

It’s best to avoid shop purchased smoothies, as these often contain added sugars and condensed fruit juices (read the label). By making your own smoothies you will have complete control over what foods you eat and therefore you can have your meals with the confidence that you are eating in accordance with your goals.

Water, almond milk, coconut milk or freshly made juice can be a great base. Greek yogurt or natural protein powder can be added for protein. To your base, add fruits like bananas, berries, grapes, mango, strawberries, and lemon juice. Don’t forget to include vegetables like kale, spinach, avocado, carrots, cucumber and shredded cabbage. Many people add oats, nuts and seeds into their smoothies for added fiber.

All you need is a blender

The best way to start making smoothies is to get a blender and start experimenting. You don’t need a special, expensive blender. As long as it can crush ice, you are all set. The Nutribullet has had wonderful success in the past few years. It is small, easy to manage, and you can simply whip up your smoothie and drink it from the container you made it in. You can make up your smoothies in the morning and save one or two to drink during the day. It’s best to drink them just after making them, but if you cannot, it’s alright to put them in the refrigerator until later, up to 24 hours.  For long, I suggest you freeze your smoothie and eat it as a frozen treat.

A highly nutritious breakfast smoothie is a wonderful way to start your morning. Once you get into the habit of making these, you’ll be set every morning nutrition-wise if you choose. This is great when you are pressed for time in the morning. Here is a great morning smoothie recipe that is power-packed with essential vitamins and minerals to give you a great boost and help with any weight reduction plan you have.

Simple Breakfast Smoothie

  • 1 banana (freeze the other half in a sandwich bag)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup water
  • 2 TBS flax seeds or chia seeds
  • 1 teaspoon ground cinnamon
  • 1 cups ice cubes

Simply mix these together and enjoy! Regarding the consistency, you’ll get a feel for how much ice you need or don’t need as you go along. If your fruit is frozen, you may not need as much ice.  You can also add other things like kale, oats, cocoa powder, coconut oil, apple cider vinegar and more to the recipes you find to fit your taste.

It can also be quite fun to try out different types of smoothies and decide which ones you like the best. Consider a green smoothie in the morning and perhaps a small fruity smoothie after dinner for snack. For recipes, check out sites like Pinterest or purchase a smoothie recipe book that is geared for those wanting to shed a few pounds.

Note: If you have any digestive issues that would hinder you from eating certain fruits and veggies, smoothies may not be for you. If you have blood sugar related ailments, like diabetes, fruit smoothies are likely not the best choice. Check with your doctor for options in terms of food combinations and low glycemic index fruits.

Green smoothie book Check out our Ebook
Drink Green Smoothies
amazon affiliate links

7 Foods That Can Cause Bloating

by Leave a Comment

Do you ever find that after a meal or a snack your stomach feels huge, swollen and/or taut? This unpleasant feeling is commonly called bloat. Bloating can be caused by a number of factors but it is often related to diet.  Some people are more apt to bloat than others, but all in all, you can usually avoid this problem by paying attention to your food choices. Here are 7 foods that are known to cause bloat for many people. Pay attention to how you feel and how your digestion is working in general when eating these foods.

  • Dairy

bloatingDairy of all types, like milk, cheese and frozen dairy treats, can cause bloat in varying degrees. The reason for this is the same reason that some people experience lactose intolerance. Milk sugar, known as lactose and found in dairy products, can cause digestive upset for some people. While one person may be able to drink/eat dairy throughout the day without a worry while others may get bloated and feel sick if they have a small bowl of ice cream.

If your body handles dairy well, go ahead and consume these products. However, if you experience gas, upset stomach and bloating you should really consider limiting your consumption. You could also consider switching to lactose-free products or take a lactose intolerance supplement to help you.

  • Foods with Artificial Sweeteners

Unfortunately many food companies instead load up their products with artificial sweeteners, especially “Diet” products, like diet soda and reduced calorie yogurt. Not only are these fake sugars potentially unhealthy in genera,l but one of their many potential side effects includes bloating and water retention. Artificial sweeteners cause bloating due to the body not being able to break them down because they aren’t recognized as real food. Sugar alcohol as a sweetener is also quite common in diet and low carb foods. When it isn’t broken down by the stomach, it can ferment in the gut and cause bloat.

“In some people sugar alcohols can cause bloating, flatulence, and diarrhea. This is because the sugar alcohol is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. Due to this fermentation, gas is produced and can cause gastrointestinal distress. This is the reason why products that could be over consumed, like gum and mints, must have a health statement on the label that says, ‘Excess consumption may have a laxative effect.'” – BreakingMuscle.com

Avoiding artificial sweeteners altogether isn’t a bad idea but they are loved by many people, especially dieters. If you are someone that enjoys sugar-free products or simply aren’t worried about them, try to limit your consumption to one or two foods/drinks a day.  It is wise to do your own research since there is a lot of disagreement about whether sweeteners are good or bad.

  • Salty Foods

Potato chips, bacon, a hot dog while at the park or a bag of pretzels are all delicious foods but they are often filled with salt. High sodium foods known to cause bloat and water retention for many people. The reason behind this is fairly simple – salt attracts water.

Keep an eye on the sodium content of your diet and try to keep it under 2,025mg if you are very sensitive to bloating.  If you have hypertension or high blood pressure, you should be even more conscious of your sodium intake. A high amount of salt is prevalent in a surprising number of prepackaged and processed foods so check the nutritional facts.

  • Frozen TV Dinners

The classic “TV dinner” style frozen meals are so easy to make and often marketed towards busy individuals and families for this reason. There are now some options that are sold as a lean and healthy which may be filled with vegetables and other whole ingredients. If you are a fan of quick, frozen dinners you need to check out the nutrition facts as these meals can be quite high in salt and even ingredients like sugar and fat to improve taste.

Your best bet is to make your own frozen meals! Cook up large portions of your favorite meals and freeze them in portioned Tupperware containers. You can find containers that can be safely microwaved so that you can reheat them just like your favorite frozen dinners.

  • Carbonated Drinks

Carbonated, fizzy drinks are probably the most common food/beverage that people will recognize as causing bloat. Drinking these sodas, juices and even fizzy waters can cause some serious puffiness pretty quickly. The reason for the bloat isn’t rocket science either. The gas from the carbonation simply gets trapped in your stomach. All types of fizzy drinks cause bloat, regardless of whether it’s diet soda or a sparkling water with some lemon. Limit how many of these drinks you have if you are very sensitive to this. Also, try to eat a snack and drink regular water between carbonated drinks.

  • High-Fiber Vegetables and Fruit

Plenty of vegetables and fruit are key to good health but some varieties may cause bloat, especially if you eat a lot of them in one sitting or if your body just isn’t used to them. When it comes to vegetables the high-fiber cruciferous types like broccoli and cabbage are the main culprits. As for fruits you may get bloat from eating a lot of apples, apricots and plums. Make sure to not overdo eating these foods if you find that your body is sensitive to them.

As you can see, some of these bloat-inducing foods are actually VERY healthy in nature so don’t feel like you have to avoid them entirely. Instead make sure you eat sensible portions of them and perhaps avoid them on days where you have a special event to attend and want to look as well as feel your best.  If you are super sensitive to fiber raw fruits and veggies it could be a sign of a more serious digestive issue, like IBS.

  • Beans and Other Legumes

Beans and legumes are super high in fiber as well as protein and are a great addition to a healthy diet. Sadly they are also famous for certain digestive reactions they cause when eaten in excess. Beans cause gas and, similar to lactose-intolerance, some people are more sensitive than others. If you are someone that easily bloats when eating beans you may want to try some different varieties to see if you may be sensitive to a particular type. Otherwise try to eat small amounts at a meal or try to take a gas-reducing supplement prior to eating.

5 Reasons That a Plant-Based Meals are Perfect for Weight Loss

by 6 Comments

plant based mealsThere is a lot of debate over what the optimum human diet is, especially when it comes to weight loss. I am of the belief that there is no perfect plan, no one size fits all plan for losing weight. However, I do think that fad diets promising to help you lose X number of pounds in a week or two should be avoided like the plague.

That being said, you have to be willing to open your mind to the various options out there and use trail and error to find the one that works for you. In recent years, many are finding that vegetarianism or veganism may be the just they key they need for safe and effective weight loss.

A person may have any number of reasons for choosing to eat a plant-based diet. Perhaps they find meat unappetizing, have dairy intolerances or choose to go vegan in an effort to fight against animal cruelty. Many consider a plant-based plan to improve their health by cutting out things like animal fat or trans-fat. If you are someone struggling to lose weight however, here are 5 reasons to strongly consider eating more plant-based meals.

  1. Vegetarian Diets are Higher in Fiber

Vegetables, fruits and especially grains are often quite high in dietary fiber, both soluble and insoluble. High fiber foods can make you feel full more quickly and for a longer period of time. Think about the difference in how long you feel satiated when you have a bowl of sugary cereal for breakfast versus having the same size bowl of oatmeal.  Oatmeal and other whole grains will keep you full longer.

One of the primary reasons a plant-based diet is so great for weight-loss is that your meals will be more filling without sacrificing nutrition and taste. A study featured in the Journal of General Internal Medicine supports this theory, with the study’s main researcher claiming that she believes fiber content is the primary reason for better weight loss results.

  1. Vegetables Typically Less Calories Compared to Meats

As you may already know, the key to weight loss is to eat a diet with a caloric deficit in mind- meaning that you eat less calories than you burn. However, you also have to get the right balance of foods in terms of nutrients and vitamins. Vegetables and many fruits are significantly lower in calories than meat and dairy products. It is actually very difficult for the average person to overeat on a plant-based diet since they would have to eat a significantly large portion of vegetables in order to do so.  You also get the benefit of all of the vitamins, nutrients and enzymes in fresh veggies. Keep in mind that sweet fruits can be quite high in carbohydrates and throw off your calorie counting if you forget to count them.  There are many fruits that are full of fiber and have a lower glycemic index, like berries, cherries and apples that make great choices.

  1. Vegetables and Fruit are Naturally More Hydrating

Vegetables and fruit both have higher water content than meat and grains. We all know drinking plenty of water is important for health but your water consumption can also affect your weight loss results. A majority of doctors and authorities in the fitness world will wholeheartedly agree that dehydration slows the metabolism, can cause bloat and all in all negatively affect your weight loss results. The age old rule is that the average woman should be drinking eight 8oz cups of water per day. Eating a plant-based diet can give your body more hydration which in turn boosts your metabolism.

  1. Vegetarian Diets May Be Less Expensive

Expense may not seem like a factor in a diet’s effect on weight loss but it actually can be a very important element of success. Many individuals and families have to be more careful with their money than ever before in these times. Meat, highly processed food and some types of dairy can be quite expensive. A healthy paleo diet, for example, could be quite a bit more expensive than a health vegetarian diet with no organic food. While the price of your food doesn’t exactly affect how much weight you lose, it does affect your ability to stay on track with your diet. A case could be made for almost any popular weight loss plan to be expensive or inexpensive depending on the purchases made, coupling, seasonal purchases, etc.  It is unfair to assume that plant-based eating has to be pricey.

  1. Fruits and Vegetables are Low Energy, Dense Foods

According to the CDC, a vegetarian diet consists of foods that have a low energy density. Low energy may seem like a bad term when it comes to health but it’s actually a huge benefit. Low energy density foods are low in fat but high in fiber. Low energy, dense foods simply provide less energy per calorie. This combination makes plant-based diets perfect for people who are currently sedentary to moderately active and looking to lose weight.

You don’t need to completely switch to 100% vegetarian to obtain all of the weight loss benefits of a plant-based diet. Aiming for 70% vegetables, fruits and grains with 30% meat and dairy may be perfect for you. I encourage you to try eating this way for a week or two and then analyze whether you feel better. Every person’s body is different so don’t be afraid to experiment a bit and see what works for you. (That goes for ALL of the weight loss plans, theories, books, etc. that you hear about.)

REMEMBER: It is always a good idea to consult your doctor or a dietician if you plan to make a drastic change in your diet, particularly if you are severely overweight, diabetic, are nursing, dealing with high blood pressure and have other health conditions.

Rotating Your Green Vegetables

by 1 Comment

rotate your greensEating the same vegetables is certainly better than eating no vegetables. However, a lack of variety in the greens you consume doesn’t just lead to boredom but can also have negative health effects for some people.

Rotating Vegetables is Important

It’s common knowledge that eating a variety of foods is the key to good health and vegetables are one of the most important food groups to eat daily. Though all vegetables are important, green vegetables are one of the most nutritious food for a few different reasons.

  • Green vegetables are packed with vitamins- primarily A, B, C, E and K
  • They are a great source of dietary fiber- soluble and insoluble
  • These vegetables support and strengthen the immune system
  • They help the body heal damaged cells
  • Eating them regularly will lower bad cholesterol
  • Green vegetables contain minerals and phytochemicals not present in any other foods

It is easy to eat the same leafy greens repeatedly, especially if you eat a lot of salads. Typically when someone finds a vegetable or salad blend they enjoy they tend to keep going back to it. This habit can lead to some unintended consequences.

Why You Need a Variety of Green Vegetables

There are two ways eating the same green veggies over and over is counterproductive to your health:

  1. You limit how much nutrition you can gain from your daily servings because the nutrients aren’t diverse.
  2. Some vegetables may be harmful in large quantities depending on your health. These you have to rotate.

Not all greens are created equal and some varieties have more nutrients than others. For example, iceberg lettuce is common in many store-bought salad blends and is often used in salads at restaurants and fast food joints. Iceberg is mostly just water and lacks nutrition, therefore eating this vegetable isn’t going to help you much as eating a variety of greens. Instead you should eat a variety of salad lettuces higher in nutrition and mix them all up. If you don’t rotate the green veggies you eat, you could be causing your diet to become deficient in minerals or vitamins like calcium or vitamin C.

Become familiar with what nutrients and vitamins are in the green veggies you’re eating. Look them up online on sites like Fooducate and the USDA’s Nutrient Database and you’ll be able to see the nutrient composition of the green veggies you eat regularly and which ones you could add to your diet. and  If you eat high-quality produce and a large variety you won’t need to take a lot of dietary supplements.

Although the vegetables you find at your grocery store or farmer’s market are all safe for consumption, eating the same produce over and over or eating one type of vegetable in very large quantities can cause health problems for some people who may not be aware of the potential issue. Let’s use spinach as an example.

Spinach is a very, very nutrition leafy green that is rightfully considered a superfood. It is common in salads, green smoothies and many other dishes. Have you noticed that your teeth may feel somewhat gritty or like they have a coating after eating spinach? This is because of oxalic acid. The average healthy person could eat a few handfuls of spinach a day without a problem. However, some people are more apt to developing kidney stones, a condition that eating a lot of spinach can exacerbate. Eating nothing but spinach or a large amount every day is what we are talking about. Most people would have no issue, just people with specific medical issues.  The problem: Many people may not be aware that they have these medical issues.

“It is now generally believed that the body can dispose of oxalic acid at even relatively high dietary quantities without trouble. Trouble arises for people who may have a genetic predisposition that impairs their bodies’ ability to process oxalic acid, so they may need to regulate their intake of it.

Some studies suggest that people with a history of heavy or recent antibiotic use may be at much greater risk from dietary oxalate. Many antibiotics can kill the flora that degrades oxalate such as oxalobacter, and lactobacillus acidophilus and bifidus. Oxalobacter is a human intestinal bacteria that can reduce the urinary oxalate concentration following an oxalate load.

Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of vulvodynia are typically advised to avoid foods high in oxalic acid. For a normal healthy person developing kidney stones from a high volume of oxalic acid in foods is very unlikely.” – Rebootwithjoe.com

Should we avoid eating oxalic acid? No, we just have to be aware of our own health and understand what is in the green veggies we eat so that we can get the most out of them. Just like many things in life, too much of a good thing can be a bad thing in some cases. Always eat a variety of vegetables and leafy greens. This is especially crucial for those eating a vegetarian or vegan diet.

How to Rotate Your Green Veggies

Eating a variety of green vegetables is more than just buying a different lettuce the next time you go grocery shopping (though this is a good place to start). First you need to understand the different families of vegetables. Here are the 4 main families of greens you’re going to commonly use in green smoothies and salads.

  • Cruciferous
    • kale
    • cabbage
    • mustard green
    • broccoli
    • cauliflower
    • arugula
    • collard greens
  • Amaranthaceous
    • swiss chard
    • beet greens
    • lambsquarters
    • spinach
  • Asteraceous
    • lettuces (romaine, butterhead, etc.)
    • dandelion greens
  • Apiaceous
    • parsley
    • cilantro

When it comes to rotating your greens you don’t want to just rotate varieties within a family but also the families themselves. So, if you eat a lot of kale in your smoothies one week, try to use lettuces or spinach the next week. This also goes for salads you make or just any vegetables you use in cooking. Make a concerted effort to try a new vegetable every time you go grocery shopping.

6 Top Vegetarian Sources of Protein

by 1 Comment

Protein is an incredibly important aspect of a healthy diet. Many people get their daily protein needs met with meat but for vegetarians and vegans it can be difficult to get enough if you don’t realize that you can get enough protein from a variety of plant-based sources.

Protein is the nutrient responsible for many body functions from repairing tissue and muscle to producing enzymes and hormones in the body. It really is the building blocks of your skeletal and muscular system. When you don’t eat enough protein, things begin to happen to your body. Some of these symptom include:

  • Lethargy
  • Weakness
  • Not seeing results from exercise
  • Hair and nails are brittle and break easily
  • Muscles losing tone or feeling flabby

How Much Protein Do You Need?

Before you start eating a bunch of protein you need to know how much protein you really need in your diet. How much protein you need is based on factors such as age, weight and activity level. It is typically noted that the average woman who isn’t very active only needs 46-55 grams of protein per day. This may actually be incorrect. Rather than relying on a baseline recommendation you can calculate exactly how much you need with some simple math.

A woman who is at a healthy weight but doesn’t exercise heavily or lift weights often only needs 0.36 to 0.60 grams of protein per pound of bodyweight. If you are pregnant or very active, take your bodyweight and divide it by 2.2. The result will be your bodyweight in kilograms. You will then multiply this number by 1.3 if you are pregnant or active or 1.8 if you are very active and/or a weight lifter. That number would be a good amount of grams of protein to start with.  Your needs would of course change with weight loss, weight training, illness, etc.

Example for an active woman who weighs 200 pounds: 200 lbs / 2.2 = 90.9 – 90.9 x 1.8 = 163 grams of protein per day.

There are many ways vegetarians can get protein into their diets.  Protein isn’t just something that is important for bodybuilders. The average woman doesn’t consumer enough protein, and this can be especially difficult for those trying to go vegetarian or vegan while working out. Figure out how much protein you need for your body and try out some of these 6 vegetarian protein sources. You might just find that you feel better than ever and have increased energy.

April Twitter Chat: Plant-based Eating with Special Guest Tracye McQuirter, MPH, Best-Selling Author of By Any Greens Necessary

by 3 Comments

On Thursday, April 16th at 8 pm (EST) BWLW will host a twitter chat on plant-based eating with best-selling author, nutritionist and long-time vegan Tracye McQuirter, MPH. Join us! #BWLW

We will chat about the benefits of eating a plant-based diet, how to get started with this lifestyle and tips on making eating more plant foods work for you. Whether you’re interested in going vegan or just eating more plant-based foods, this will be an enlightening discussion.

Where: www.twitter.com or http://twubs.com/BWLW (You can join us here with or without a Twitter account.)

Chat hashtag: #BWLW

When: Thursday, April 16, 2015, 8pm – 8:45pm Eastern Standard Time

Who: A vegan trailblazer, public health nutritionist, author, lecturer, and 30-year vegan, Tracye McQuirter, MPH, has been named a national food hero who is changing the way America eats for the better by Vegetarian Times, and her national best-seller, By Any Greens Necessary, was the #1 recommended vegan book on The Huffington Post.

Tracye served as program director of the nation’s first federally funded vegan nutrition program, the Vegetarian Society of DC Eat Smart Program, and has been teaching vegan nutrition seminars for more than 25 years.

Tracye also co-founded one of the first vegan web sites 17 years ago, and the first ever vegan website by and for African Americans. She is a national authority on preventing and reversing chronic diseases in African American women using plant-based nutrition, and has been credited in part with increasing the number of African American vegans and vegetarians to nearly 3 million people.

Tracye also served as a policy advisor for the Physicians Committee for Responsible Medicine, helping to create the strategy for a groundbreaking lawsuit proving food industry bias in the formation of the U.S. Dietary Guidelines.

Tracye is passionate about helping people live healthier, happier, lives. She has a master’s degree in public health nutrition from New York University and a bachelor’s degree from Amherst College. www.byanygreensnecessary.com

Disclaimer: This post contains an Amazon affiliate link, which means that if you click on the book image and purchase, we may receive compensation as a percentage of the purchase.

Being Black and Vegan – One Sister’s Story

by 5 Comments

I asked Poet, Author and Vegan Tiara Butler (aka Lady T.). to share with us her thoughts on being Black and Going Vegan.  Her story is heartfelt and real.  Everyone has their reasons for how they choose to eat.  This is just one sister’s story…

black and veganBy: Tiara Butler – IG: @soulfullyspokenspirituals

No… it’s not a typo. You read the title correctly. I am a 25-year-old vegan and, the last time I checked, I was black. The “fried chicken” stereotype doesn’t apply to us all, but I do love watermelon. Its great for your melanin! I wasn’t raised this way. I still remember the days of family reunions filled with the smell of charcoal burning and BBQ sauce simmering in the air. Alas, here I am now.

What Was I Thinking?

If you told me I was going to give up meat 10 years ago, I would’ve laughed in your face. Actually, I did that in the 10th grade. I’ll never forget the stench of homemade beet and honey salad dressing suffocating us in Honors English class. My teacher was merrily enjoying her lunch while we were all gagging. She laughed. Ms. Muhammad told us we were brainwashed into thinking we needed meat with every meal. At 40 years old, she decided to revert to her eating habits from college. Not only was she a vegan, she ‘juiced’ on the regular. Every other day she ate whole vegetables and the days in between, she only drank homemade fruit/vegetable juices. I have to admit, I noticed the improvement in her appearance. The pounds dropped off like melted butter and she was suddenly full of energy. Still, I was living in Washington DC and a 3 piece wings and mumbo sauce was too tempting.

My Inspiration

Fast forward a few years and I came across a video of a news segment that read “70 year old woman found the fountain of youth“. My inquisitive nature compelled me to find out more. What I saw was utterly amazing. This woman looked better than I did. Her beautiful brown skin was literally glowing on camera. She was stunning! The title had to be a misprint. 70? Really? She didn’t look a day over 35.

How did she do it? She grew her own fruits and vegetables right in her backyard. Not only that, she collected rainwater and never ate or drank anything store bought. Unfortunately, her husband didn’t make the switch with her. Rather than becoming a raw vegan, he kept on with his usual eating habits. 30 years later, he suffered from a laundry list of ailments. To me, the most prominent part of the interview was when he admitted he regretted his decision. Aged and graying, he confessed that every time they went out, someone mistook his wife as his granddaughter.

My curiosity was officially sparked. I come from a family full of all the typical “black folk diseases”. As a child, I remember watching my grandmother refill her weekly pill organizer. Every Sunday, she made separate piles of 8 or 9 different medications. Even at that tender age, I always told myself “that’ll never be me”.

After seeing that interview, I recalled a few more of those little moments in life we don’t understand until they’re in the past. With all that in mind, I came to the conclusion that, “If all it’s going to take for me to look like THAT when I’m 70 is to give up meat, then this will be easy.” So I thought.

Putting In The Work

I didn’t get started the same day. I was a part of the “one day”…”I’ll do it tomorrow”…” I can’t right now because….” committee. However, it kept weighing on me. Preparing meals for my daughter became more and more disgusting. This little antagonistic voice kept haunting me. “There’s a dead animal sitting in your refrigerator.” “You know that’s real blood right?”

One day, I was talking with my boyfriend about our spiritual reasons for making the switch. Dinner was in the kitchen soaking in salt water. I was mixing up the batter and finally thought, “No more tomorrow.” I tossed it all out.

It was liberating in theory but reality soon hit me. I don’t like vegetables. Yes, a non-vegetable eating vegan. Go ahead and enjoy a laugh at my expense. Well, they say if you want something you’ll find time, if not you’ll find excuses. All of my excuse ran out.

How Did I Get Started

I found all these interesting recipes and articles online. It was exciting. After writing my next meatless grocery list, I started calling people. I just knew everyone would be so supportive and proud. They were not.

The exact opposite happened, everybody laughed at me. Every other word was “yeah right, I’ll give it a week”. They even taunted me with cheeseburgers and chicken cheesesteaks waving in my face. “You know you want it.” I don’t want to villanize my friends and family. I don’t think they really understood what they were doing. Being vegan was something foreign to them.

At first, I saw reaching out as a mistake. Looking back, I’m glad I got the response I did. Although, it wasn’t the loving words of encouragement I expected, the temptation quickly evolved into annoyances. I’m the type of person that will take something you say she can’t do and call you after she’s done it twice. I grit my teeth, closed my eyes, and enjoyed my salad and French fries. (Don’t judge me… baby steps.)

Making Decisions For Everyone

Once I got into the groove of things, my last battle to conqueror was my daughter’s opposition. She made it perfectly clear that she preferred traditional lasagna over spinach, and my family wasn’t helping one bit. They snuck her chicken nuggets when I wasn’t looking. They countered my choices right in front of her, making my 3-year old debate captain feel she had an ounce of silver lining.

With my back against the ropes, I went to my corner and assessed my strategy. Google and I had another consultation. After a few searches, I found all these sweet and innocent ways to appeal to children. As beautiful as they were, I didn’t feel they would be effective with my baby genius. So I went for the shock factor. I showed her one of PETA’s slaughter videos. It only took a few seconds before I heard “turn it off mommy, I’ll never eat meat ever again!”

Children follow along with their parent’s examples. While they love steak and chicken strips, many of them don’t know what it is. I mean, they know its chicken, but those cute little names desensitize them to where the meal comes from and how it gets to the table. I can’t say this story isn’t biased. It is. I’m vegan. I’m obviously for it. Conversely, I don’t judge or condemn others for their decisions. I do what’s best for my family, I’m sure everyone else does the same.

More Like Me

This part of my journey consoled us all. As time went on, I found a bunch of other Black vegans and vegetarians. Young and old, I could not believe how many are out there. Neither could my daughter. We were treated like aliens amongst our peers but we live in a big world. Life outside our immediate surroundings can be quite surprising. Seeing other vegans and vegetarians made her proud of the commitment. I think the biggest difficulty for her (and a lot of the rest of us) is that we’re afraid of being different. What will people think? What will people say? There comes a day where you have to shed the fear of others for the desire to be true to yourself.

There are so many famous black vegans and vegetarians! Robin Quivers accredited converting to a vegan diet as the reason she beat cancer. Erykah Badu, India Arie, Cicely Tyson, Andre 3000, Diana Ross, Mike Tyson, even Common was once vegan. Phylicia Rashad, Prince, Persia White, Vanessa Williams, The Roots, Angela Bassett, Omar Epps, Samuel L. Jackson. I can go on all day. I don’t know about you, but I see something else they have in common besides what’s on their plates. That’s one fine list of people!

It’s not just celebrities. Plenty of people you pass in the streets have sworn off meat for a variety of reasons. With each day, it gets easier. Soon, meat doesn’t even have its same appeal. You’ll only see a cow smothered in gravy or a pig intestine in a bun. The smell…that’s a whole different story. Somebody gave me a unique perspective to think from. Is it the meat we love, or the seasonings? Ever ate a steak without salt, onions, and peppers? Nasty isn’t it? See, subconsciously, it’s the earthly herbs that make your meal so scrumptious. What if you cut the fat (literally) and only relied on its bountiful greens?

My Beliefs

I don’t think most diseases are hereditary. I think family recipes are passed down by generation. My momma fries chicken how her momma fried chicken and her momma fried chicken. Then everybody gets diabetes. Well the saga stops with me. Not only am I healthier than I’ve ever been, I rarely ever get sick. Getting too skinny was one of my concerns. Let’s just say, it’s possible for a vegan to have curves.

I Won the War

I heard it all from protein worries to stunting your growth. Yes, someone actually told me my children would be midgets if I didn’t give them meat. I thought the doctor says eating your veggies will make you big and strong. Look at the animal kingdom, the gorilla, elephant, hippopotamus, and giraffe are masters of their domain and none of them eats meat.

It’s funny because a lot of the ones who started of poking fun at me, now call to tell me how they haven’t eaten meat all day or went and bought a pack of veggie sausage. I just laugh and encourage them along the way. It makes me happy to see others trying to take care of their bodies. It’s the only one we have. It has to last an entire lifetime!

You may read this and say “I can’t do it”. Yes you can. Whether or not you will is the question. Becoming a vegan is large commitment. It’s not just a diet, it is a complete transformation of your entire existence. You have to be certain of your reasons for doing it and remind yourself every day. You have to stand strong, even with a chicken cheesesteak being waved around in your face.

Tiana “Lady T.” Butler‘s Bio: While life has led her on a nomadic quest, Lady T was born with a burning passion that stuck with her through each adventure. Her poetic creative expression has appealed to audiences of all sizes. From sold out venues to heartfelt one-on-ones, she has dedicated her existence to helping others awaken to their potential. Fueled by the wisdom she’s gained from past experiences, she is a avid believer of “good people go through bad things just to help others avoid the same pain”. A dreamer by nature, it is her hope that one day, peace and love will infectiously spread across the Earth returning it to the harmonious utopia it once was.  

6 Reasons You Should Eat More Veggies for Weight Loss

by Leave a Comment

veggiereasonsIf losing weight and maintaining a healthy weight are your goals, then you should add as many veggies to your diet as possible. You can eat them in many different forms – from raw to juiced – making them an easy add to your daily diet. Many of the most common veggies are considered “superfoods” and can also increase your health and wellness while helping you lose weight. Here are 6 other reasons why you should eat more veggies to help reach your weight loss goals, and keep the weight off.

Reason #1 – Low in calories

Veggies are some of the lowest calorie foods around, which is one of the reasons why you can overindulge if you like, compared to eating a ton of donuts. As long as you are mindful that you aren’t ruining your calorie count goals with high calorie dips and sauces, you will have found the super snack food that tastes greats, makes you feel full and doesn’t pack on the pounds.

Reason #2 – Veggies make you feel full due to fiber

Veggies are packed with fiber; it is what forms the shell that protects the interior where the vegetable nutrients are. This is good for you as your body not only needs fiber in order to digest those nutrients.  The fiber also helps keep you feeling full. Make veggies your go-to snack when you are hungry and between meals and it will be easier to control your portion intake.

Reason #3 – Veggies are full of vitamins and nutrients

Cooked, canned or raw veggies remain the best choice for your vitamins and nutrients each day. Don’t be fooled into thinking that just taking supplements can provide you with what several servings of veggies can. These are natural sources of what our very natural bodies need to be healthy. The body loves nutrients from real food sources (unless you have an allergy or medical issue that inhibits you from eating veggies, of course).  No synthetic substitute will do as much for you as the real thing.

Reason #4 – Veggies can crowd out negative foods like fried food and fast food

One great trick to get into the habit of eating more veggies and less negative foods is to begin to replace some of your negative foods with portions of vegetables. Have your fast food fries, but have half of the normal serving and replace that half with a serving of sliced carrots instead. Slowly begin to replace the fast and fried foods with vegetables. Many times we are drawn to the negative foods because they are easy to come by and we like the taste. If you make reaching for veggies as easy, that takes care of one issue. If you also start to make eating veggies a part of your negative meals, the veggies themselves will start to take on the association of a treat – and that takes care of the other issue.

Reason #5 – You can eat large portions of fresh veggies

Eat too much pasta and you will fill full and tired. Eat too much meat and chances are you will feel bloated and heavy. Eat too much dessert and you can just watch your waistline expand. You can’t eat too large a portion of veggies. There are some, like cabbage, that can make you gassy but for the most part there is no harm to eating too much. If you have the urge to snack and much, make it veggies and you won’t have to worry about suffering later from any ill effects or guilt from having indulged.

Reason #6 – Veggies add variety so you don’t feel denied

One of the hardest parts about sticking to a diet is the feeling that you are missing out on all of your favorite foods. It is this sense of denial that leads to cheating and why many diets recommend that you plan to have a cheat meal once a week. The more veggies you add to your diet the more variety you are going to introduce, this can help reduce the feeling of being trapped into eating the same foods every day and keep you on your diet longer. Don’t fall into the habit of only eating certain types of veggies but experiment and find the ones you like. Make those veggies a part of your treat and cheat meal and you will reach your goals even faster.

7 Tips for a Heart Healthy Diet

by Leave a Comment

heart healthy dietIt is never too late to make changes that can improve the health of your heart. The simplest changes to begin with concern your diet. It is usually recommended that you begin by changing one area of your eating habits at a time, rather than go for a radical overhaul. This lets your body and mind adjust to the changes easier and increases your ability to stick your new lifestyle. Here are 7 tips for a heart healthy diet. If you utilize a tip each week, in less than two months you can be in the habit of eating in a way that cares for your heart.

Tip #1 – Whole grains

Switching to whole grains has gotten much easier. There are many products such as whole grain cereals, breads and pasta you can choose instead of your regular brands. You can focus on adding more brown rice, barley, buckwheat, steel cut oats, whole grains and ground flaxseed products in your diet.

Tip #2 – Fruit and veggies

Many people drop the ball on adding enough fruits and vegetables to their diet because they believe that fresh produce is expensive and can hard to keep. Canned and frozen fruits and vegetables can be equally as good and easier to keep on hand. Just read the labels to make sure they are not packed in sugars or syrups or have sugar and salt added in, something surprisingly common with frozen vegetables. A good way to know what fruits and vegetables are good to eat together is to arrange your plate by color. The more colorful your plate, the better the balance of the healthy foods on it.

Tip #3 – Cut the salt

Try a salt substitute to lower your salt intake, but be mindful that MSG hasn’t been used to replace it (read the label). Some people are very sensitive to MSG and can experience problems. Ground pepper, crushed garlic and turmeric are popular salt substitutes. Pay extra attention to the nutrition labeling on your food too so you can make sure you are picking low salt choices.