A New Job

"You have to take care of yourself before you can take care of others." ~ Dr. Phil

Seven days until I declare my independence from the most addictive drugs on the planet: sugar, oil and salt. I will do it for at least one year and depending on the results, most likely I will do it for the rest of my life!

I am debating on whether I want to record my journey and post it on YouTube. I would like to inspire someone but I hesitate because what if I fail like I have a thousand times? I don't want to give false hope to myself or anyone else. I think it may help me have some accountability, maybe. I think about the time that my weight was posted in the local newspaper every week for three months and that didn't motivate me much. Just think of your weight being announced to everyone in the community! I can't believe I did it, but it did take away my modesty of telling someone how much I weigh. I haven't been on the scales since my birthday in February. I weighed 314 lbs. My BMI was 53 along with my waist measurement.

I think seeing progress will keep me motivated, but I have to be consistent with clean eating and exercise first. I know this. I don't have to pay for some diet program to do what I know I need to do. I have spent thousands of my hard earned dollars looking for the magic formula when I knew the truth all along. It was a form of procrastination.

So, I'm doing the countdown until July 1st to begin my SOS (Sugar, Oil, Salt) free, WFPB (Whole Food Plant Based) journey. I'm not sure why I'm picking July 1st instead of July 4th, maybe to get a head start. Someone suggested I start "NOW". Been there done that. Failed miserably. Having a specific start time to count down to is more exciting to me. It builds up the momentum to push me out the gate of my comfort zone. It also gives me time to stock up on healthy foods and get the junk food out of the house. I totally believe what Chef AJ says that "If it's in your house it's in your mouth"! I really feel like I am starting a new chapter of my life. My job that I have been doing for what feels like forever ends next week. It will provide the perfect opportunity for me to start a new job at Take Care of Yourself Inc!

Gut Devils

My first thought out of bed this morning is that I need to get into a healthier routine. I took a nap from 6-8p last night then didn't go to sleep again until after a midnight snack of pizza that has left my stomach and body feeling heavy. I keep hearing Chef AJ's voice in my head saying "If it's in your house, it's in your mouth." Truer words have never been spoken when it comes to a processed food addict. I say processed food addict instead of just food addict because I don't find myself craving fruits and veggies which tells me I'm not really hungry, something else is happening which I think is a mix of habit and miniature devils in my gut craving crap! I must find a way to rewire my brain and help the healthier microbes crowd out the ones that are trying to destroy my body for their own satisfaction. I'm starting by checking out Dr. Mullin's Gut Revolution book. I recently took a chemistry class which turned out to be more of a nutrition class where I learned about how important gut flora is to health. It surprised me to learn that this bacteria controls everything from our physical health to our moods.

I also need to shop smarter and speak up about junk food not being brought in the house which is easier said than done, but these past few days where I have failed miserably at abstaining from sugar, oil and salt, has proven that nothing will change until the crap is out of the house and I stop feeding those gut devils!

"It's harder to change a man's diet than his religion."

LENT Addiction Test

Last night I read a post by Chef AJ that got me thinking. She said for her birthday she does not want material things, not even greeting cards. Instead all she wants is for her UWL tribe to overcome food addiction. Chef AJ works tirelessly to help food addicts get free of their self-imposed prison. One of the tools she offers is a challenge to abstain from SOS - Sugar, Oil, Salt. I have tried the challenge a few times, but barely make it through the first day before giving in. The thing is, just because I fail time and again doesn't mean I should give up. In fact, the determination to persevere becomes stronger each time.

I like that her latest challenge coincides with Lent. Lent is one of the best tests for addiction that I can think of. Can you abstain from your drug of choice for even one day? It is the tradition of Lent to fast, abstain, and pray for 40 days leading up to Easter. Easter is my favorite holiday, not only because of the religious meaning, but it feels like an awakening of nature and an opportunity to refresh my mind, body and spirit.

So, to celebrate Lent and honor Chef AJ's birthday wish, I am giving up SOS. I hope to be able to present Chef AJ the gift of at least 22 days of SOS abstinence for her birthday. I have a feeling it will be a wonderful gift for me too!

Confessions from a Recovering Food Addict

Some addicts leave needles or alcohol bottles in their wake. For me, it's bags of chips and M&M's. That was what I wanted to eat on New Year's eve knowing that I may never have it or any junk food again. Ever. And I'm OK with that.

It's hard to know where to start this conversation. I have been here so many times before. So many New Year's Days filled with hope and anticipation of once and for all dismissing the foods that have turned my body into a lethargic blob of swollen skin.

When it comes to eating clean and exercising regularly, I have failed more times that I can count. Some of those times have been very public like two years ago when my weight was published in the local newspaper every week for three months!

If I couldn't overcome food addiction with thousands of people watching, what makes me think now is any different? A few things come to mind. First, every failure strengthens my resolve. I learn a lot while I'm trying to pick myself up and get back on the health wagon.

For months, I have been lurking in Chef AJ's and John Pierre's Ultimate Weight Loss (UWL) support group where I was absorbing information and inspiration from people who were taking control of their health. Chef AJ made a post that called the lurkers out. She said responses to her posts were not what they should be and that in order to make progress, we have to have accountability and be engaged in the process. Be part of the conversation! So I started chiming in and one of my first posts was about how strict I felt that the program was. No sugar, oil, salt, flour, alcohol or any trigger foods that are used for comfort rather than fuel.

After the post where I called the UWL program "militant" because it seemed so strict, it dawned on me that I was talking like an addict. I was in denial about how serious food addiction is for me and feeling deprived of the "good" food. How could I go the rest of my life without the comfort foods that I have been addicted to for decades? No more chips, M&M's, pizza, french fries, veggie subs, deep fried mushrooms, mocha frappes, root beer, sweet tea... how depressing. Shoot me now!

But here's the thing I have discovered as I have yo-yoed between eating clean and falling off the wagon, the pleasure of consuming comfort foods is short lived with long term consequences. For a few nano seconds I get the soothing stimulation to my brain that sugar, oil and salt provides, but what about the after effect? What about the lethargy that follows that makes it hard to even get out of bed? What about the moodiness, headaches and stomach aches? What about the constipation? What about the extra 150 pounds of flesh on my frame? What about the humiliation from my swollen legs and fat rolls that keeps me from swimming and socializing in public? Just today, I wouldn't go in a family friends house or in the store because I had on sweatpants that are too short and showed my swollen legs.

What about the rashes that appear when I eat junk food? I have no idea what it is that I am allergic to, but whatever it is makes a rash appear at random places on my body and ignites inflammation that makes me feel like a human balloon. These symptoms subside when I eat clean!

The pain, both emotional and physical has reached a tipping point, the place where change occurs because the pain of staying the same is greater than the pleasure I get from eating the junk food. It feels like the cravings switch has been turned off in my brain. I don't want the junk food anymore. It's just not worth the havoc it creates in my life. When the cravings switch is off I have clarity that shines a bright light on the truth for me and helps me see that junk food is poison to my body and my life! 

I hope the cravings switch stays off so that I can finally be free of food addiction and live the healthier life I envision that has been sidelined for so long. It makes me sad to think of all the years I have wasted because I allowed food to be my friend instead of fuel.

I hesitated about telling anyone this time. I'm sure some of the people who know me are think here she goes again! But, Chef AJ said I should shout it from the rooftops because it helps with accountability. I think it helps others who may be struggling with food addiction too. So, I am blogging about my journey in the hope of helping someone else along the way. I have always believed in paying what you learn forward to help others who are ready to make positive change. I am beyond ready. Are you?

How Bad Do You Want It

UNPROCESSED by Chef AJ

Chef AJ is my favorite plant-based mentor. Several months ago, she started a private Facebook group for her UWL (Ultimate Weight Loss) students and I quickly joined, but I have to admit, I have been lurking lately. I feel so far off track from where I want to be with my plant-based diet that I barely feel worthy of being in the group. I know it's a support group, but when I fall off the wagon, I just want to go into hiding.

I love the way Chef AJ keeps it real and truly understands food addiction because she has lived it. Tonight she made a post that snapped me out of my food coma of the past couple months and got me thinking about my future - one of extreme lethargy and other side effects of morbid obesity if I continue on the junk food path and the other I want so much of abundant energy and a quality life that comes from the other choice of eating clean and moving my body.

In her post, she asked HOW BAD DO YOU WANT IT? How bad do I want to lose weight and have energy to live a normal and maybe even extraordinary life? My first thought is I WANT IT SO BAD I CAN TASTE THE KALE! But, if I'm being totally honest with myself, how bad do I really want it? Do I want it bad enough to give up sweet tea, mocha frappes, fries, butter, bread, pizza, chips, cake, pie, cookies, and other junk food? Do I want to be in shape bad enough to go for a 30 minute walk every day and lift some weights? If consistent action is the answer, it has thus far been a resounding NO! Talking and wishing doesn't make it happen.

Chef AJ has some really good advice for the food addict's dilemma and that is to study the UWL material until you know it inside out, "like your favorite movie" which makes a lot of sense. Seriously, how many times have you seen your favorite movies? I lost count on how many times I've watched Dirty Dancing, The Notebook, and Pretty Woman. I've seen those movies so many times, I can quote lines from them! This repetition concept clicks with me. If you want to live the plant-based lifestyle, don't just read the book, watch the DVD and then put it back on the shelf, study it over and over again until you have those golden truths memorized.

Maybe Chef AJ should create a test to see how well we know the answer to what she teaches like the calorie density chart - memorizing that alone can make a dramatic difference in how I think when I go to grab something saturated in oil. I should automatically know the answer to the question of how many calories are in a pound of pasta versus a pound of steamed spinach! Actually, I could make it simple and just ask myself, what foods are to the left of the red line? Well? Waiting? What exercises does John Pierre (he heads up the fitness side of the UWL program) recommend? I watched the video this spring and it's all a blur, definitely time to watch, listen and learn until it is part of my DNA!

Chef AJ said something else on that post that really struck a cord with me. She said in order to overcome food addiction you must do what all addicts that overcome addiction do which is to "Permanently abstain from all the substances you are addicted to." I have had such a problem with "permanently" abstaining. The moment I tell myself this, I go into some sort of rebellious mode where I have to have the very thing I am trying to abstain from. Sweet tea is a good example. To think of never having it again as long as I live makes me sad. It would be the first thing on my list if I knew I was going to die tomorrow, well maybe second, right after a pina colada!

But, then I think what if I don't die tomorrow, but instead continue on this free-for-all junk food path and suffer the consequences of serious illness and disease, which I have already experienced with diverticulitis that put me in the hospital for a month with 18 inches of my colon removed and an additional six months wearing a colostomy bag!

There are many other negative effects of this food addiction, so many things that have to do with quality of life. The list is a mile long and far outweighs the momentary pleasure I get from consuming the junk food.

Anyone who has never had to deal with addiction is probably thinking, so just stop, have some willpower! Yeah, right, that's like standing in front of a train and telling it to stop. It's on the rails going full-speed, nothing short of an big obstacle is going to stop it until the conductor on the inside knows it's time to stop. (I live next door to a train track, so maybe that's why the train analogy came to mind). Anyway, the point is, changing directions in life rarely happens automatically. Like my friend John Maxwell says you will change when the pain becomes too great to stay the same or when you learn enough to change.

I can this promise to myself. I may fall a million times, but as long as I have a heartbeat, I will get back up again and keep on trying to live my best life! Something in my soul tells me that this plant-based lifestyle is the key that unlocks the abundant energy I seek. I am grateful for people like Chef AJ who care enough to help me (and others who struggle with food addiction) get the information and support we need to climb out of the abyss and live our best life.

Kathy G

Listen Up! FREE Plant Based Nutrition Classes

The PlantPower Way by Rich Roll and Julie Piatt

I LOVE Chef AJ's FREE teleclasses! She does weekly interviews with leaders in the plant based movement. This week she is talking with Rich Roll and his lovely wife Julie Piatt about their new book, The PlantPower Way. I'm a big fan of Rich and Julie, so this is a triple treat for me. The Rich Roll podcast is one of my favorite podcasts. I listen to it every week. I'm waiting for Julie to get her own podcast. Hint, hint Srimati! I have learned so much from all three of them and am super stoked to hear more about their new lifestyle book and plant power recipes that Rich has been teasing his listeners about for months. I can't wait until the book comes out and am happy to help them spread the power power word through my blog and Thunderclap.

YOU are invited to listen in on the call along with me and many others who are on this empowering wellness journey. The info to join the call is posted below. I am so grateful that Chef AJ opens up these calls to the plant-based community and the plant-curious!

WHAT: Chef AJ Teleclass with Rich Roll and Julie Piatt
WHEN: Thursday, April 2, 2015, 6 p.m. Pacific, 9 p.m. Eastern
CALL: 712-432-1212
MEETING ID: 263-629-008

Compliant Day

Today I was compliant. I made a meal plan and stuck to the plan. Chef AJ says you're either compliant or not compliant when it comes to eating clean. To clarify, eating clean means whole food, plant based, unprocessed, SOS (sugar/oil/salt)-free. 

I am a big fan of Chef AJ's program. She and her partner in the UWL (Ultimate Weight Loss) John Pierre really know how to help junk food addicts turn their life around. 

One of the problems I always had prior to doing UWL was beating myself up when I would "fall off the wagon" and eat junk food. I would go through this vicious cycle of momentary pleasure followed by guilt and regret which would often lead to a what the hell attitude followed by binge eating. 

By making it simply compliant or non-compliant, it releases all the emotion associated with eating. I follow their advice and eat fruit and veggies at the next meal as if I never missed a beat. 

This new mindset along with all the other work I'm doing is starting to snowball. I am starting to make healthier choices that is leading to other successes like having energy to wake up early and exercise. 

Baby steps. 

Kathy G

www.time2getfit.com 

Fail to Plan, Plan to Fail

Fail to plan, plan to fail... that phrase has been playing in my head since talking with my plant-based nutrition coach, Katherine Nilbrink today and then hearing it again on a group coaching call with Chef AJ and John Pierre.

I have posted previously about my resistance to menu planning and meal preparation. It's not something I like to do. However, I understand that it is crucial to success on overcoming junk food addiction.

I rarely watch TV, but my one indulgence is The Voice. I love that show. I love that it gives people an opportunity to pursue their dreams and the chemistry between the coaches is great too. As I was watching tonight, I got to thinking about the people who are most likely to succeed on the show. It is the musicians who have prepared, trained, and planned for their art and opportunities. They practice all the time. It's not a job for them, it's art, it's fun, but it's still a lot of work especially if they make it through on The Voice.

So, it makes sense. If I want to succeed with this wellness journey, I have to do what successful people do and one of the main things they do is PLAN their meals! They do not leave it to chance what they will eat because that leaves too much room for temptation to sneak in from being too hungry. I know this. I just have to do it. Would I get up on The Voice and say, sorry I just didn't plan for success? No! I would do what I need to do to win. I want to apply that same will to my wellness journey.

Chef AJ has a saying that I like. She says, people who are unsuccessful do what's easy, people who are successful do what it takes.

So, I'm off to get some ideas and plan and prep my meal for tomorrow. Do you need some menu plan ideas too? Check out PCRM and PETA. Do you have a good resource for menus? Please share in the comments section.

Kathy
facebook.com/vegformation

The Morning After Pill

I wish there was a morning after pill for overeating. A pill that would make all the symptoms go away: guilt, regret, bloating, upset stomach, acid reflux, bad breath, runny nose, headache and a host of other ills that seem to go hand in hand with eating too much junk food.

The only quick fix I am aware of is abstinence. Chef AJ and John Pierre of Ultimate Weight Loss (the program I follow when I'm not falling off the wagon) recommend eating only fruits and veggies the day after eating junk food to help you cleanse your internal body and get back on track. I'm starting with lemon water!

I will get up as many times as it takes. I am strong. I am healthy. I am worthy of love and self-care... Affirmations are my morning after pill. What's yours?


Kathy G
facebook.com/vegformation

Two Grand Food Journal App

Two Grand Food Journal App

I mentioned on previous blog posts that I am following the advice of two plant-based nutrition experts: Katherine Nilbrink and Chef AJ. Chef AJ has an awesome program called Ultimate Weight Loss. She has teamed up with fitness expert John Pierre. Part of Chef AJ's program is a very active Facebook Group. I used to think I could do everything on my own, but after falling down one too many times, I realize how much a community of positive, like-minded people can help support you on your wellness journey.

All three experts advise keeping a food journal. I love to write, but for some reason I find food journaling a chore. However, I LOVE technology, so I was curious if a good food journal exists. I know there is an APP for everything!

In the UWL group I kept seeing people mention Two Grand. At first it wasn't on my radar what it was, but then when John Pierre posted, "I hope you are keeping a food journal," several people responded saying they use TWO GRAND. That prompted me to check it out.

Two Grand is like using Instagram to keep track of your food intake. You simply take a picture of what you are eating. I remember doing that with my camera a few years ago, but Two Grand keeps track of it and you can share it if you want to. You can also set goals, follow your friends, and participate in challenges like "No eating after 8 p.m., 50 pushups, drink 80 oz of water daily," etc.

I'm going to give it a try. You can follow me @Vegformation and I will follow you back!

Kathy G
facebook.com/vegformation

Detox Day 1 of 3

I am working with two top-notch plant-based nutrition coaches: Katherine Nilbrink and Chef AJ. I'll talk more about what I'm doing with Chef AJ's program in a future post. I am working with Katherine one-on-one. I first connected with her when she was the instructor for the T. Colin Campbell Plant-Based Nutrition Certification course  I was taking through eCornell University. That was about three years ago. Katherine has seen how I have struggled to transition to a whole-food, plant-based lifestyle and lose weight. She offered to help me at the beginning of this year. She is working on rolling out a couple new programs that I will share with you when they are ready. You could say I'm her BETA tester. I am more than willing to be the guinea pig for this program because I believe in the whole-food plant-based lifestyle. I want to get healthy and help others along the way.

First up on Katherine's program is a 3-day detox that I have been putting off because I didn't think I would stick with it. I wanted to tie it in with something which turned out to be my birthday. I will turn 52 on Monday, so the days leading up to my birthday is when I decided to do the detox. I want to be able to start a new chapter in my life that is opposite direction of food addiction and leave behind all the baggage that comes with it.

Today is Day 1 of 3 for the Detox. I took the day off work today and stayed in bed as long as I could. I think I was still trying to delay starting the detox program! I just didn't want to have to think about food. I'm tired of it being an issue, which is why I ultimately decided to get up and get on with it.

Surprisingly, I'm not hungry today. No cravings. I drank 32 oz of water with lemon when I got up which is something I do every day anyway. No change there. I waited until I got hungry to have "breakfast" which was late afternoon. I feel pretty good so far. No detox symptoms.

If I complete this detox, which I fully expect to do, it will be the first time in my life that I have completed one. I've tried to do juice fasts a couple times, but barely made it through the first day. I think I made it to the second day once, but it was a struggle.

This detox doesn't feel depriving at all. It also involves other holistic aspects of life beyond food like pampering yourself - that's my kind of detox!

I'm looking forward to this detox because I believe it will pave the way to a life of abundant health and energy that is waiting for me!

Kathy G
facebook.com/vegformation

Here's a delicious looking detox water recipe!

Junk Food Addiction? Just Keep Swimming!

Note from my future fit self: You will get there, just keep swimming! Thank you for not giving up on me!

Now, I could focus on the details of all the negative things I'm going through as I transition away from a junk food addiction and leaning into the plant-based lifestyle. I could list the things I eat that do not serve my body or the greater good or talk about dealing with the fallout of being morbidly obese, but what purpose would that serve?

Or I could focus on the things that are helping pull me out of the pit of despair. Things in the form of books like Unprocessed, The Pillars of Health, Quantum Wellness, and many others that I will write about in upcoming reviews, experts like Chef AJ, John Pierre, Katherine Nilbrink, and Susan Peirce Thompson, and a group of supportive like-minded people who are determined to live their healthiest life.

If by some twist of fate you happen across this blog post and you are struggling with food addiction, my future fit self has a message for you too... Surround yourself with reliable resources and positive people who keep moving forward no matter how many times they fall down. Just keep swimming!

Kathy G
facebook.com/vegformation

Control Your Environment or It Will Control You

"Control your environment or it will control you.' ~ John Pierre

One of the biggest challenges on my wellness journey is my environment. Junk food and processed food are everywhere! It means I have to rely on willpower at all hours of the day and night to not eat cookies, cakes, ice cream, pizza, and other unhealthy foods.

I was watching John Pierre talk on the Ultimate Weight Loss DVDs and what he said made so much sense to me. He said, "Control your environment or it will control you!" He went on to say that we cannot rely on willpower to stay away from processed foods because even just seeing a picture of it can trigger a craving. He shared a lot of great tips on how to avoid tempting junk foods when it's in your environment. I'm going to give them a try this week. I'm sure it's much easier to control what foods are in your environment when it's just you at home, but when you live with people who aren't health conscious and have no desire to be, you have to get creative. I asked my husband to take his cakes and other junk foods to his "Mancave" so it's out of site. Still, there is almost always something in the fridge or cabinets that can sabotage the best made plans. It's a constant effort with lots of refining. Just this morning I gave into a craving when I was making pancakes for everyone else.

I am also going to practice the visualization techniques John Pierre talks about in the Ultimate Weight Loss program. I'm really surprised I haven't thought of it myself before since I teach about vision boarding! He shows us how to take it to the next level. I believe that we need all the resources and support we can get on this journey. I will never give up on my wellness and weight loss goals no matter how many times I fall down.

If you struggle with food addiction and emotional eating like me, I highly recommend that you follow people like John Pierre, Chef AJ, Katherine Nilbrink and Susan Peirce Thompson. They are helping me tremendously!

Kathy G
facebook.com/vegformation

Daily Report

Exercise
50 Squats
30 Minute Walk

Meals
B - Pancakes & Syrup (I know, not nutritious!)
L - 32 oz water, Pretzel Bites
D - 32 oz water, Spaghetti and applesauce

Gratitude
1. I am grateful for the interesting people I met this weekend.
2. I am grateful for this beautiful day.
3. I am grateful for my health.
4. I am grateful for inspiring and giving people of the world.
5. I am grateful for great books people write to help us get healthy and live our best life!

Replenishing Willpower

My plant based nutrition coach sent out her newsletter today inviting her followers to check out her friend and psychologist Susan Peirce Thompson's presentation on the mistakes dieters make. I was very curious about that and followed the link.

Have you ever received information that feels like finding the missing piece to a puzzle? That's what Dr. Thompson's message was like for me. I could especially relate to your message about willpower. Oh how I have struggled with willpower over the years. Feeling like a failure time and time again. I even said it the other day to my coach when I ate a few chips and some pizza rolls after I had committed to eating whole-food, plant-based January 1st - July 4th. I told her lack of planning and follow through with my diet felt like a character flaw. After seeing this video, I get it!

It is such an incredible relief to know that I'm not missing some intelligence gene that is keeping me from losing weight. I have never thought of willpower as something that can be depleted and never dreamed of the simple solutions to replenish it. This information is like hearing the angels sing! I'm so excited to learn more about the psychology behind overeating and get a grip on my wellness journey once and for all.

If you struggle with food addiction and maintaining a healthy weight, I highly recommend you sign up for Dr. Thompson's updates and watch the video below.

Kathy G
facebook.com/vegformationwww.facebook.com/vegformation

Daily Report

Meals
B - Green smoothie
L - Salad, cherry tomatoes, Simdabeweo Salad
D - Skipped - Not hungry

Exercise
50 Squats

Energy
4

Gratitude Journal
Five Things I am Grateful for today...

1. Chef AJ - I love her plant-based abundance approach to optimal health and weight loss. I love that she offers FREE teleclasses every Thursday to help us on our plant-based wellness journey. On the call tonight she is interviewing Dr. Caldwell Esselstyn Jr!

2. My temp job - I've done the same temp job off and on for 10 years. They call me in when they need administrative help. It works for me. It provides income and yet doesn't permanently tie me down so I can pursue my entrepreneurial dreams. The job I'm doing now is in HR and it is usually very quiet so it gives me an opportunity to listen to podcasts while I work. I love that. It's like I'm getting paid to learn! Today I listened to marketing guru Ali Brown, weight loss coach and psychology professor Susan Peirce Thompson and plant-based cardiologist/endurance athlete Dr. Jami Dulaney. 

3. Facebook - Facebook is my social media platform of choice. I use the others too like Twitter, Instagram, Google+ and YouTube, but Facebook is the one I connect with the most. I love that they have groups where you can get support, share helpful information, and engage with each other and your mentors. Jim Rohn says you are the average of the 5 people you hang out with. Facebook gives me the opportunity to hang out with people who I admire and aspire to be like such as Louise Hay, Chef AJ, Mimi Kirk, Katherine Nilbrink, Ali Brown, Sandy Krakowski!

4. Fresh Fruit and veggies - I'm so grateful for food that nourishes my body and makes me healthy. It's God's bounty that is full of energy and life that goes into me to share with you!

5. My BFF - We have been friends for over 30 years and can easily reconnect no matter how much time goes by.

Write it Down, Make It Happen

"If you have a goal, write it down. If you do not write it down, 

you do not have a goal - you have a wish." ~ Steve Maraboli

There are many reasons I am writing this daily blog. One reason is to keep myself accountable on a consistent basis of my plant-based transformation. One reason is to share information that may help someone else on their wellness journey. Another reason is to write down my intentions and make them happen. 

Studies show that people who write down their goals are 10x more likely to achieve them! Google the famous 1979 Harvard study to confirm that stat. There is power in writing things down. 

Think about your To Do list. Are you more likely to do the things you've written on your list? Of course, because it helps you remember to do it and keeps it in front of you.

What are your wellness goals? Are those goals written down? You don't have to go start a blog like I did, although it's certainly a powerful way to keep you consistently writing down your thoughts and goals! Simply use a notebook, a pocket calendar, the notepad feature on your smart phone or computer. Whatever works best for you. 

I am a writer. I love to write, so this one is easy for me. I write things down all day long. I know it's only a matter of time before I accomplish whatever it is I set out to do when I write it down because when I write it down, I make it happen. Writing it down will work for you too. Give it a try! 

Kathy G

facebook.com/vegformation 

Daily Report

Five Things I'm Grateful For

1. Plant based options in stores and restaurants!

2. Decent winter weather (prayers for those affected by the blizzard out east) 

3. My creative brain that is always giving me ideas

4. Chef AJ offering free plant based teleclasses every Thursday (check her website at eatunprocessed.com for details)

5. Getting to have lunch with my daughter. 

Meals 

B - 32 oz water with lemon, orange, oatmeal with a few raisins & walnuts

L - 32 oz water, Veggie fajitas 

D - 20 oz water, Baked Potato with sauteed mushrooms and onions

Other - Onion Rings, a few walnuts with raisins and dark chocolate chps 

Exercise 

Walk at the mall with my BFF 

New Recipe: Spicy Sweet Vegan Salad Dressing

I was going by memory to make Chef AJ's roasted brussel sprouts and stumbled on this delicious tasting mixture that I thought would taste good on a salad so I tried it and it is yummy! I would eat more salads if I could find good salad dressings because as much as I love vegetables, I just can't bring myself to eat salad plain. I usually use salsa, but sometimes that gets boring. Now, I have an alternative to use and it has a sweet flavor that I like without adding SOS - sugar, oil or salt.

It's quick and easy to make. Just mix together 1/4 cup of maple syrup, 1 tablespoon of spicy brown mustard, and 1 tablespoon of tamari. That's it! It's sweet, If you want it a little less sweet just use less maple syrup or it you like it with a little more kick, use more spicy mustard.

I poured the mixture into a bowl and stirred to coat the brussel sprouts. I was also curious to see how it tasted on cauliflower. It's delicious!

When I made the roasted brussel sprouts the first time, it made a sticky mess on my baking pan, so this time I lined it with aluminum foil. I put some aluminum foil on top this time to see if it held more of the flavor in. It was good, but it steamed the food rather than roast it. So, I took the aluminum foil off and it crisped right up.

So, it's a versatile mix that you can use as a salad dressing or to roast veggies. I love discovering quick and easy recipes!

Kathy G
facebook.com/vegformation

FREE Healthy Weight Loss

There are two schools of thought when it comes to offering free products or services, one school is that people only value what they pay for and the other belief is that offering free advice and services helps establish trust and credibility.

As an entrepreneur and long-time student of grass roots marketing, I can see both sides of the fence. I've often heard that when people put their hard-earned money towards something they are more likely to do or stick with whatever they have committed to, but I have spent thousands on diets, gym memberships, and exercise programs that I did not stick with.

For me, what works best is experts that do a little bit of both. I like when they offer a free teleclass, podcast, blog post, or video that provides lots of content and informative selling (presented in a way that continues to provide value) upfront, sprinkled in, or at the end - but not hardcore high pressure selling, bait and switch, or posing as content when it's obvious selling, that's a huge turn off.

I do like when the business people I follow have products or services available that they put on their website or social media page and they are very upfront about it, not make me read through a long sales page or watch a long video to get to the product or service. There is a delicate balance I guess, but the main thing is to provide lots of value.

Gary Vaynerchuk sums it up nicely in his book, Jab, Jab, Jab, Right Hook when he says that you provide value most of the time and then follow up with an offer for your product or service. It's win, win for everyone that way.

I have been following Chef AJ for a few years and she does this balance of free versus sell quite well. She provides tons of value with her free videos and weekly calls. I got to know, like and trust her (critical components in selling) and started looking for her products and paying attention to the things she recommends. I purchased a Yonanas banana ice cream maker, banana slicer and electric pressure cooker after watching her videos. I purchased her Unprocessed 30 Day Challenge DVD and am excited about her newest program, Ultimate Weight Loss with John Pierre.

So, FREE with integrity works for me and usually leads to a sell. I love when people put the focus on helping others and then provide products and services that their audience wants and needs. That's what I try to do too. Most of the product links in my blogs leads to my Amazon affiliate link. It's not much, but throws a few coins my way and cost the reader nothing extra. Win. Win. I'm also working on a book about my plant-based journey and will offer that for sale eventually too, but really that's it. I just want to share my journey and maybe help a few people on their journey too.

If FREE works for you too, be sure to check out Chef AJ's website for the FREE weekly teleclasses she has on Thursdays. She offers recordings for people who can't listen live. She is also working on a Healthy Living TV show. I can't wait to see that. I'm betting it will be free too!

Free with integrity. Everybody wins!

Kathy
Facebook.com/vegformation

Hit the Wall

Thirteen days in and I hit the wall. I knew it was bound to happen because I'm not eating enough greens. Honestly, I'm not a big fan of greens. I like spinach, celery (with peanut butter), steamed broccoli... that's about all I can think of. I've been putting spinach in my morning smoothies until I saw Chef AJ's video about smoothies not being optimal for weight loss - that's where I veered off course. I started focusing on weight loss again and got that defeated feeling that I compare to climbing Mt. Everest in shorts and sandals! I swore I wasn't going to focus on the weight. The journey seems insurmountable when I do that, but this old habit persona of mine that is addicted to S.O.S is very subtle and will abandon our pact in an instant to sniff out a carb!

I love Chef AJ and I thought I had found a wellness hack when I watched her video (see previous post), but then when I spoke to my plant-based nutrition coach she helped me put it in perspective which is I have to find what works for me. Smoothies are a good choice when transitioning away from the Standard American Diet (S.A.D.). Green smoothies are a great way to nourish your body especially if you aren't eating optimally. I have been eating a lot of calories from nuts, mostly walnuts because I love them, but they of course don't fill me up.

Today the electricity went out in our neighborhood and I had a houseful of family all saying they were hungry, so I stopped and got them pizza. Pizza is one of my favorite foods, but I committed to try the whole food plant-based unprocessed vegan lifestyle until at least July 4th. So, it was a stand off between the healthy girl and the junk food addict. The junk food addict has plenty of experience and cunning. She spoke up, in that sly fox voice, "You know Papa John's pizza crust is vegan!" Knockout! I know, it's not whole food, but it was right there in my face. It's like an alcoholic bellying up to the bar and ordering water. Very tough to do. I ended up tearing off the crust on a couple pizza slices and dipping them in the garlic sauce. Damn! I didn't want to do that, but I did and now instead of beating myself up about it, I'll just pick myself up and keep on moving on.

This incident proved to me that I am not ready to give up my smoothies just yet because at least it is nourishing me with the nutrients I need. I'm working on planning and preparing healthy and nutritious meals so I don't hit this wall again for a while. I've been at it for three years and do occasionally fall off track, but it gets easier each time to get back up again, dust myself off and keep on going. The glass walls still appear out of nowhere and I'm not quite to the place where I can bust right through them all yet, but after a few tries, I make it through to the next one. I know eventually those invisible walls will come down and I will achieve my dream of abundant health and energy!

The Best Weight Loss Secret Ever!

By watching Chef AJ's video Ultimate Weight Loss Secret #1, I feel like I just got the key to the weight loss door that I've been banging on and trying to open for years! Although I have heard "eat whole foods" it really didn't soak in about the smoothies until I saw the visual where she dumps all the food from the blender in a bowl. I have had the hardest time dropping weight since I became vegetarian three years ago. I foolishly believed it would melt off the moment I stopped eating meat and deep fried foods. I thought the smoothie was the way to go because it filled me up like a meal would and still kept the fiber in. Now I understand for optimal weight loss, I need to chew my whole fruits and veggies. Makes perfect sense now that she explained it to me. I'm so glad she is making these videos They are a invaluable for someone like me who wants to transition from a junk food vegetarian to whole food plant based so I can once and for all get to my ideal weight (which means losing at least 165 lbs), have abundant energy, and be free from food addiction. 

Thanks Chef AJ! 

http://youtu.be/W9Hh6wooFm4

Project Vegformation

It's amazing how fast an idea can come together. Just yesterday, I decided to document my journey transitioning from a junk food vegetarian to a whole food plant based vegan, and now here I am writing! I tried lots of different domain names and finally settled on vegformation.com to link to this blog. I like that name. I see the big vision of it becoming a transformation community using the
vegetarian lifestyle. I like to dream big and believe that we should all dare to dream big! That's my theme for the year, DARE TO DREAM 2015.

My next step is to create a website and write an ebook to get subscribers. I want to help as many people as I can along the way. The only thing I picture "selling" is a book or two and being an
affiliate for products that are helping me make my vegformation. I just ordered an Excalibur dehydrator and can't wait to learn how to use it to make healthy snacks.

I also like the name because it will be easy to hashtag. #vegformation. I also need to create a Facebook page, set up my email, and twitter. I may have the Facebook page direct to my Twitter feed instead of creating a new Twitter account. I don't really want to change my Twitter name either, but I may if it becomes something of enough interest. This is how my mind always works when I get a new idea. The first thing I do is find a domain name, then start putting things in place to make it
happen.

Transforming my life and helping others get healthy and live their best life is something I'm truly passionate about. I believe God has led me on this path. I believe it's the reason I have been so overweight all my life and struggled so much to lose the weight. It seems to all be leading to this moment in time.

My only regret is that it didn't happen sooner so I could have enjoyed life more. I feel like I have sat on the sidelines of life for most of my life, observing instead of participating in life. It has still been a mostly beautiful journey simply because I choose to focus on the good things and let the bad things go, not let them have a grip on my soul. I have managed to do this through faith and writing.

Now, I believe it's time to make a transformation and I will do that by getting good information and surrounding myself with positive people who want to help me or join me on my journey. I see Vegformation becoming this safe haven for people who are looking to transform their life in a gentle way, one step at a time, in a supportive environment with resources in the form of people, places and things (thanks to Bruce Fowler and his daily vlog that reaffirms positives message every day
including the surround yourself with positive people, places, things concept) that will help us cut through the clutter and confusion that permeates the "diet" industry.

But, first I must walk my talk. I have at least a hundred reasons for doing this vegformation. I may write a post listing them all someday! Aside from wanting to get healthy myself and be an example to myself, my family and others, especially the over 50 crowd that it's never too late to transform your life, I have always wanted to make a positive difference in people's lives. It has been my mission for as long as I can remember. I believe Vegformation will fill this mission in ways I cannot yet imagine. I am excited to take the journey. I hope people who want to get healthy and who are curious about the whole food, plant-based lifestyle join me. I have a feeling that this idea has been a long time coming and will extend beyond the seven months I have committed to. We will see.

I like writing first thing in the morning when there are no distractions. It helps me stay focused. I still hear the TV in the background, but I can usually tune it out. I just heard someone on TV say people can sit at a computer and support their family. That is what I want to do, but I don't want to make money online by selling information about making money online, that just doesn't feel authentic to me. I have always steered away from doing that because I have always felt like God has something much bigger in mind for me to do. I know it involves writing and getting out of my comfort zone by sharing my vulnerabilities.

My weight has always been a vulnerability to me. I have always been self-conscious about it for as long as I can remember, even when I was a teenager and would love to now be the size I was when I was a teenager. I cannot wait for the day I say, "I haven't been this size since I was 18!" I was in a size 16 when I was 18 and weighed about 175 lbs. I think that's when I first started weighing myself.

I have thought a lot about the "weight" thing. I have gotten bogged down by that so many times on my weight loss and wellness journeys. I wasn't going to weigh in but twice during this vegformation challenge, but I think I may weigh in and measure once a month and it is what it is. I will also use other forms of measurement with the main ones being how much ENERGY I have and how my clothes fit me. Right now my energy is a 2, up from a 1 on a scale of 10 and most of my clothes are very snug, no wiggle room. Granted most of the clothes I'm wearing were donated to me after the
fire last August where I lost all my belongings, so it wasn't clothes I tried on to begin with, but it's still the size I'm in which is 24-26. I weighed in a couple days ago at 315.

I am not focused on "losing weight" with this challenge. I am focused on ENERGY! Energy is my word of the year. I always like to create a word of the year to focus on. It's sort of like when you get a new car and start seeing the same make and model everywhere. The word ENERGY is already showing up in places and ways I could not have imagined. Everything I do, I ask myself if it will make me have more energy or help energize others. If the answer is no, I don't do it. If the answer is yes, I want to do it consistently!

Words in past years have included FAITH, BELIEVE, TRANSFORMATION and CONSISTENCY. Consistency was my word last year and it was one of my toughest words to live up to. I felt like I was consistently inconsistent. But now I see I was consistent at a couple things, faith being one and this mission to transform my life being the other one. I didn't feel like I was making much progress in the moment, but now I see that a lot was happening on the inside to prepare me for this vegformation, this leap of faith.

I have so much to say on this topic. I can't wait to share what helps me on this journey. But, for now, I must focus on my other priority which is EXERCISE. I am committed to moving my body every day. Ideally, I would like to go for a walk if the weather permits. I ordered a coat online and once it arrives, I will start walking outside. I got one that is long and extra warm so I won't be using the "it's too cold to walk" excuse. The only time I will workout inside is when the walkway is covered in ice or if it is storming. In that case, I will just use an exercise DVD. I am using the mantra that Chef AJ and John Pierre reiterate in their 30 Day Unprocess Challenge DVD which is "Eat Your Greens and Move Your Body". That is what will drive my vegformation! I believe repetition is a vital key to transformation, especially if it is something short and catchy that you can repeat to yourself even after you hear it several times. "Surround yourself with positive resources in the form of people places and things" and "Eat your greens, move your body" is something I say to myself all the time in addition to hearing it over and over again. You have to do something simple like this to flip the mental switch on so your brain receptors can make the connections necessary for positive change and transformation.

"If you really want to find the time to do something, you will find the time to do it." I just heard Joyce Meyer say that on the TV playing in the background. She is talking about a 3030 Challenge to study the word of God for 30 minutes every day for 30 days. I think I'll make that part of my vegformation too.

Here I go, taking a leap of faith off of the cliff of mediocrity to soar with eagles in the clear sky of infinite possibilities. Will I fall to the ground for the gazillionth time or spread my wings and fly? Time will tell. Stay tuned!