Three reasons why I tell my clients to avoid dairy

Sunday I had one of the funnest food days I've ever had... I got to eat 10 different types of vegan mac n cheese and judge which local chef made the tastiest and most creative one.

Would I have judged a "regular" non-vegan mac n cheese competition?  Honestly, no I wouldn't.

Not only would I physically get sick (even if they're just taste tests) but I tell clients to avoid cheese which is what I'm talking about on today's vlog (blog video ;)...

Even though the vegan mac n cheeses don't contain most of the problematic components of regular cheese, processed fake cheese is not health enhancing either. 

You can though, make mock cheeses using whole plant foods like cashews, cauliflower and nutritional yeast that are optimal (just google "oil-free vegan cheese recipe") and you'll find a ton. 

Friendly reminder...

...the totality of your diet is more important than any one food that you are or aren't eating.  

Even though I'm talking about avoiding cheese today, if you want to lose 40 pounds, just avoiding cheese isn't going to take you to where you need to go.

If you have 75 pounds to lose and you're ready to make changes now and not waste time doing the wrong things, book a free call with me today. 

I'm taking 5 new clients on and if you're the right fit for my 3 month weight-loss and coaching program, you could be on your way to your last diet change ever.  

Now I want to hear from you.  Answer today's question by clicking 'comment' below.

Take Control Now

What's the biggest insight you learned from this video and what will you do to implement that information?

11 Trisha's Healthy Table recipes to make at home

My husband is an A-MAZING chef.  He's been cooking professionally for over 15 years. Last year, we started a healthy dinners to-go service, Trisha's Healthy Table (THT) that served only filling and delicious plant-based meals (lol that's what happens when a Chef and Nutritionist get married!).  

We served meals members from all dietary backgrounds that were grateful to have a Chef help them eat more healthy fruits, veggies, whole-grain and beans.

THT's last day is officially this Thursday so we wanted to give you as many recipes that we adopted from as possible.  Erik hates making recipes.  He either just makes things, or he'll adapt from a recipe.

Here's 11 few recipes we've used or altered (Erik style) to delight our meals members taste buds...

Sweet Potato Chickpea Buddha Bowl

This is a very simple recipes that tastes awesome and is filling.  It's an easy way to eat greens or to eat beans, if you don't normally do that.  

Chef Erik tip: sautée the chickpeas with vegetable stock, not oil, for more flavor and a lot less calories and fat.

Lentil Loaf

We used this recipe to for the loaf that went with our "Meat" and Three dish.  It was also used as the base for Erik's spaghetti and meatballs (he just added a few fennel seeds).  

Empowered Noodle Bowl With Orange-Maple Miso Dressing

Aka THT's Maple Miso Bowl.  Follow this recipe to a "T" and it's delicious.

Vegan Black Bean and Sweet Potato Salad

This is a crowd pleaser!  This recipe is amazing as-is or, you can add cashew sour cream to it to make it just like Chef Erik.

Whole-Grain Corn Muffins

These are great with chili or as a snack.  I love putting cashew sour cream on top.

Cashew Sour Cream

SO good on Mexican, baked potatoes, corn bread, bagels and the list goes on!

Gazpacho

This is Erik's own gazpacho recipe.

Apple-Pineapple Crisp

A daily dessert that's healthy enough you could eat for breakfast.  

Chef Erik tip: Use 12 dates instead of 6 for the filling.

Chickpea Chocolate Chip Cookies

These are so easy to make but SO delicious.  This is how you eat beans in dessert but have no idea!  They're awesome crumbled on top of banana ice-cream as well.

Lentil-Walnut Meat

We used this in our burrito bowl with cashew sour cream, beans, corn, tomatoes, cilantro and scallion.

Chef Erik tip: Omit oil (we never used oil in any of our food).

Tabbouli

We served this with the un-fried falafel wrap.

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Now Chef Erik and I would love to hear from you. Answer this question by clicking 'comment' below.

Take Control Now Question

What will be the first recipe from this list you'll cook at home?

Two ways your weight may be holding you back in business

Have you ever held yourself back in work or life from being over weight?

Have you ever....

• worn baggy clothes to hide feeling fat?
• avoided getting photographed or had others stand in front of you to hide yourself?
• been grouchy with employees because you don't have energy throughout the day?

Not feeling 100% confident in who we are and how we look is hard.  And it can take a real toll on our health.

The reason I ask is this...

I've shifted my focus to helping female entrepreneurs and business leaders achieve healthy weight-loss now and keep it off long-term.

How?  

By coaching them very intensively on how to eat optimally (aka getting healthier than they realize possible to better kick ass in their business and life).  

One reason I'm so excited about this is because I want to see and help women progress in business (and live longer) and not hold themselves back because of their weight and health.

It pains me that weight discrimination is a real thing and that many women won't reach their full potential because they think they have to look a certain way before they can get, have or say "X." 

Others won't let their weight stop them, but fighting through those mental blocks can become very emotionally exhausting.   

The reason I'm telling you this is because...

Even if you're not female or an entrepreneur, there's a good chance you'll resonate with what I continue to write about and get useful info on how to improve your diet and your health.

As my years continue growing this business, how and who I reach will continue to evolve and now is one of those times. I'm so glad you're here for the ride!

Once you've watched the above video, answer today's...

Take Control Now question

How does having extra weight hold you back in your business or life (if at all)?

Answer by clicking 'comment' below.

It's never easy to talk about but the more we do, the easier it becomes to love, accept and take care of ourselves to kick better ass in life and business.

If a friend or colleague needs to hear this message, please share it if you think it will help.

Love and Leafy Greens,

Trish

Eating plant-based for general health vs. accelerated weight-loss

Today I'm sharing the difference between eating plant-based for general improved health vs. accelerated weight-loss.  Both healthy, plant-based variations of eating are supported by 5 pillars or principles.

In today's blog video, I share these 5 pillars.  Understanding these "5 plant-based pillars" can give you a better understanding of what eating healthy and plant-based truly is all about.

Once you've watched today's video, I'd love to know which of these plant-based pillars resonated with you the most.  Also, are you more concerned about your improving your overall health with a bonus of weight-loss thrown in or, are you more concerned about losing weight with a bonus of great health?  No one answer is right or wrong.  

Watch today's blog video here and then comment below the video.

Reasons to sign-up for Trisha's "7 Day Healthy Eating Challenge--Plant-Based Style" from the Academy of Nutrition and Dietetics

The Academy of Nutrition and Dietetics releases an evidence-based position paper about vegetarian diets every few years.  Today I share a few exciting statements from The Academy regarding plant-based eating from their 2009 position paper (1).  

Here's what you'll learn from watching today's video...

• what chronic diseases vegetarian diets have shown to improve or reduce the risk of according to the evidence compared to meat-based diets.  
• if you have to complement proteins if you're not eating meat.  
• if vegan eaters do better or worse in certain health and nutrient outcomes compared to vegetarians and omnivores.

Watch the video to learn what the Academy of Nutrition and Dietetics thinks about eating plant-based.  Once you've watched the video, be sure to answer today's Take Control Question below.  

Here's a few quotes from The Academy's position paper on vegetarian diets...

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

The authors continue...

"Vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes.

Vegetarians tend to have a lower body mass index (BMI) and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids, and other phytochemicals."

What does the Academy have to say about protein and plant-based, vegan diets?.....

"Protein Plant protein can meet protein requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids... thus, complementary proteins do not need to be consumed at the same meal."

The paper also stated that "a vegetarian diet is associated with a lower risk of death from ischemic heart disease" and that one study found that "the incidence of ischemic heart disease was estimated to be 24% lower in lifelong vegetarians and 57% lower in lifelong vegans compared to meat eaters."

If you think you'd like to try eating a healthy, plant-based, vegetarian or vegan diet but aren't sure how to get started or just need a restart to get back on track, considering joining my free "7 Day Healthy Eating Challenge -- Plant-Based Style."  Here's what you'll get for joining...

• 35 free recipes,
• a meal plan,
• two free webinars where you can ask me, Nutritionist, Trisha Mandes, MPHN anything about eating a healthy, plant-based diet and
• 7 days of tips and inspirational emails.  

Sign-up at www.THTchallenge.com and once you do, please ask 3 friends to do it with you.  Email them the sign-up link www.THTchallenge.com

Now I'd love to hear from you.  Answer today's Take Control Now Question and click 'comment' below to share your thoughts.

Take Control Now Question

What stereotypes or negative thoughts do you or did you have about eating vegetarian that may prevent you from trying to eat healthier?

Sources:

1. Craig, WJ. and Mangels, AR. 2009. Position of the American Dietetic Association: vegetarian diets. J Am Diet Association, Jul:109(7):1266-82.