I always start celebrating my new year and start my resolutions after my birthday which was Jan 12th. Christmas, New Years, my birthday, THEN the resolutions start. My friend asked the other day how I was going to have any resolutions since I already "eat perfectly all the time." She had no
idea that from Christmas to my birthday I had become a junk food vegan.
I was still plant based but the holiday crap creep had been in full effect. It started on Christmas with a bag of gifted vegan cookies and continued through Jan 19th when I finished the last of the vegan ricotta I had made (one of my cheese loving friends had a field day making fun of me for this one…. it was SO good by the way). I have finally decided that I am done celebrating my birthday and jumping back on the whole foods (as in umprocessed foods... not the store...although I should move in there since I am there so much) horse. I have to say I felt like a fairly large hypocrite for a few weeks there as I ate handfuls of Hav'a Chip tortilla chips ( why are they so freaking good???)with lots of guac, and downed a bunch of very creamy vegan cheese at a great vegan restaurant in Santa Monica, and added more oil to my recipes. I sincerely felt that I deserved a holiday treat just like everyone else, and like everyone else, I took it too far. I realize that my slip is not too shocking or appalling, but I do write a whole food plant based blog and like to practice what I preach! Granted, I didn't eat a huge steak, and my dalliance was vegan, but there is a lot of vegan junk food out there! I dabbled, and my jeans are pretty tight right now, and my energy level sucks.
My resolution is not food based. I do pretty well in that arena set the holiday junk fest aside, so it would be a bogus resolution to say, I will eat better this year. The one resolution I am going to share, because I believe it is important for just about anyone of any age, but especially those over 40, is my resolve to go back to strength training. I am a cardio junkie and can kill intervals, and force others to join me all day long as I teach spin and as I run. I also love yoga, but even the power classes, although they are crazy hard, were not giving me a well rounded kick ass strength work out that I need right now. I need to hit the weights and hit em hard, because I can feel my muscles going away and I am determined to fight this tooth and nail. Weight training is so important as our muscle mass naturally declines with age. Boooo! Only way to fight it, is to fight back with really loading that muscle. There are plenty of moves against gravity that work really well to strengthen, but I feel I need more than that. We really need to load the muscle and break them down a bit to build em up. The workout needs to be tough. Weight training keeps our metabolism roaring and our bones strong. Use em or lose em, baby. I am not naturally muscular, so I need to work to keep them. I definitely envy my friends with the ripped arms who do NOTHING to strengthen them! I could have blamed going plant-based for my muscle loss, however I have not consistently lifted weights in about a year.
As I have been adding weights, and working on building muscle and strengthening, I started thinking about what I will need to do to adjust my diet. Muscle building and weight training require more calories and as a result more protein. I love the no meat athlete site. It, and other sites like it, all reinforce that to build muscle we do not need to increase or protein intake above 10-12%. There are other plant-based diet sites that advise more protein. Probably taking it up to 15 to 20% plant-based protein. I feel perfectly good doing what I'm doing. I'm just trying to get a little muscle back and then maintain. In order to keep the protein percentage the same, I just have to eat more food and by doing this on a plant based diet, I eat more protein. I have been consistent with lifting over the last three weeks and I can already see a difference. I can also feel a difference as I'm able to handle heavier weights without getting fatigued. The power yoga class that usually kicks my ass was kind of easy this week.
On the days where I feel that I did not get my 40 to 45 g of protein, I add a protein shake. I like Vega or Sunwarrior protein. A scoop is about 15 g of protein and of course they are plant based. I do not drink these on the days where I can concentrate on my diet and have my nuts, seeds, beans or tofu with my meals. I would much rather get my protein from food sources and not supplements or shakes, but some days I'm on the run and it just doesn't happen. I talk to people all the time who eat meat-based diet AND they're drinking tons of protein shakes. It's such overkill and so detrimental.
Off to a stair mill workout, then body pump class. Get your butt to the gym and add some weight training to your workouts!!
I am Chrissy Roth, a mom, wife, Physical Therapist, Spin Instructor, and Wellness Coach with a Certificate in Plant Based Nutrition. I've had a passion for health and nutrition my whole life and have always been drawn towards prevention. Why wait until your fat or sick or both to do something about your health? I'm looking to be the healthiest me NOW and am always sharing what I know. I love a challenge... 2 boys who think they are cavemen and a husband who wants to go veggie but hates beans, tofu, legumes, and most nuts.... I WILL make this happen cause that's how I roll (whole grain of course)...