If you’ve ever asked: “Where would I get my protein?” “How would I bake without eggs?” “Is there really life after cheese?”
Participating in a vegan diet will significantly decrease your intake of saturated fats, trans fats, and heavy metals as well as reducing your risk of exposure to food-borne illnesses. Incorporating more vegetarian meals into your weekly routine is a great way to boost your health. Research shows that eating more plant-based foods and less meat increases your intake of key nutrients, such as dietary fiber, and reduces the risk of heart disease, type 2 diabetes and even some cancers. Plus, going meatless has environmental benefits. Whether you're already vegetarian or trying to cut down on meat, this 10, 15, or 30 Day Challenge is for YOU!!
Becoming a vegan, or just jumping in and doing this 30-Day Vegan Challenge, can be easy. You may choose only to do 5,10, or maybe 15 do what ever is comfortable for you. Dont worry about what you hear, that it may be hard, or challenging, anything new is challenging. Take your time and focus on cleansing you.
Beyoncé has announced that she’s adopting a vegan lifestyle as she prepares to headline Coachella festival, which is taking place in April in California. What better way to join Queen B towards a more plant-based lifestyle!!
Try to stay from difficult recipes, It can be hard if you go to extremes. It can be easy if you make it easy.
Here are some ideas for making the challenge easier:
Just remember: veganism is love.
Push on the links Below for mouth watering Vegan recipes!!
More Vegan dishes
fueled by plants and sexy vegans
FEEL FREE TO SHARE VEGAN RECIPES BELOW
Going out to eat takes you out of your focus of control. You have fewer options as to what you can eat. Even a big restaurant can limit your selection of food by its very nature of having a menu. Which is bad when you're trying to eat healthy, and all the options at your local restaurant is pretty... unhealthy.
At home, you have the option to make whatever you want. Whatever you can conceive, you can make. And this can lead to healthy habit forming behavior that will grant you the freedom to pursue a healthy lifestyle on your own terms, and not on the terms of someone else's menu.
Cooking at home builds healthy habits, cooking at home can jump-start your healthy lifestyle! By discovering healthy recipes, learning about food, creating and sticking to a meal plan, you and or your family can be inspired to living a healthy, fit life.
Cooking at home gives you the exercise of portion control, how I exercise portion control at home is serve myself in smaller plates, and chewing my food completely until the food is broken down, I'm less likely to go back for seconds and I'm not full. A glass of water before a meal will also decrease the urgency of eating more or wanting more. Strive to eat plant based foods and stay away from all processed food.
Know the Food to stay away from and the foods that are good for you that promotes longevity
Virtually all vegetables are good to eat except collard greens and turnip salad. The roots of turnips do very well, but not the salad. Cabbages are good, especially the white head, but not the green leaves. Cauliflower is a really fine vegetable, but take away the green leaves. There are a lot of other good vegetables that have been grafted from original vegetables, though some of the grafted vegetables are not good to eat. Do not eat the vegetable called kale. Eat some spinach, but do not become an habitual spinach eater. Eat rutabaga, a little every now and then. You may eat as much garlic and onion as you like, but no sweet potatoes and no white potatoes. Sweet potatoes were never good for any human to eat. They are good for hogs, but not for you. White (Irish) potatoes are a food for people who live in frigid zones, a staple food for such as Europe, Northern America and Canada; but potatoes and rice are too starchy for you and me. They laden us with too much starch and fat, which are friends to diabetes.
Sweet potatoes are full of gas, do not eat them. Virtually all fruits are good. We eat apples, oranges. bananas, pears, peaches, tangerines, mangos, plums, grapes (do not eat processed dried grapes, eat natural sun dried grapes), pomegranates. lemons and grapefruit.
Eat whole wheat, but not the whole grain, it is too much for the digestive system. Eat wheat, never white flour, which has been robbed of all its natural vitamins and proteins, never eat white sugar, white potatoes, white anything.
Begin at once, eat only one meal a day regardless of the work you are doing. Do not put lard in your bread. Use vegetable oil, corn oil, pure butter, olive oil or whatever good vegetable oil you choose. Keep any hog or swine out of your foods. Do not eat fried or hard baked foods, if you can avoid them. When it comes to meats, no fried chicken or steaks, nothing fried. Fried foods are hard on your digestive system and will cut short your life. This is the best digestion solution there is to prevent irregularity and promote long life.
My family loves my Egg Plant Parmesan and I hope you will enjoy making it and of course eating it....peace
2 lbs (about 2 large) eggplants
1 28-oz can whole peeled tomatoes
1 clove garlic, peeled and minced
Freshly ground black pepper
1/2 cup all-purpose flour
1/2 cup fine dry breadcrumbs
4 large eggs, beaten
1 1/2 lbs of fresh mozzarella cheese, sliced into 1/4 inch rounds
1 cup grated high quality Parmesan cheese
1 packed cup fresh basil leaves
1. Cut eggplants lengthwise into 1/4 inch slices. Arrange one layer in the bottom of a large colander and sprinkle evenly with salt. Repeat with remaining eggplant, salting, until all eggplant is in the colander. Weigh down the slices with a couple of plates and let drain for 2 hours. The purpose of this step is to have the eggplant release some of its moisture before cooking.
2 While the eggplant is draining, prepare tomato sauce. Combine tomatoes, garlic and 1/3 cup olive oil in a food processor. Season with salt and pepper to tasted and set aside.
3 When eggplant has drained, press down on it to remove excess water, wipe off the excess salt, and lay the slices out on paper towels to remove all the moisture. In a wide, shallow bowl, combine flour and breadcrumbs. Mix well. Pour beaten eggs into another wide shallow bowl. Place a large, deep skillet over medium heat, and pour in a a half inch of olive oil. When oil is shimmering, dredge the eggplant slices first in the flour mixture, then in the beaten egg. Working in batches, slide coated eggplant into hot oil and fry until golden brown on both sides, turning once. Drain on paper towels.
4 Preheat the oven to 350°F. In the bottom of a 10×15 inch glass baking dish, spread 1 cup of tomato sauce. Top with one third of the eggplant slices. Top eggplant with half of the mozzarella slices. Sprinkle with one third of the Parmesan and half of the basil leaves.
5 Make a second layer of eggplant slices, topped by 1 cup of sauce, remaining mozzarella, half the remaining Parmesan, and all of the remaining basil. Add remaining eggplant, and top with the remaining tomato sauce and Parmesan.
6 Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving. Serves 8
Increase Physical Activity
When you make the decision to be more active, decide when and how you are going to be more active. Schedule your regular physical activity into your day so that it’s part of your routine and not an add-on that you hope to get to. Eating healthy plus exercise is excellent on your health and saves you the trip to the doctors. Physical activity not only feels good, it helps prevent chronic diseases, improves your mood, increases your energy level and improves your quality of sleep, not to mention helps you manage and maintain your weight.
Join Ameanspinn Indoor Cycling and Yoga Classes to increase your energy and lower your chances of heart decease.
Here are other yummy links and recipes I've added for you
AMEANSPINN FITNESS ON ANOTHA LEVEL!!
It's time to reshape your life at Ameanspinn Studio
When you're not cycling you can wind down your day with a calming yoga class.
Ameanspinn Yoga Instructors are highly trained and equipped to take you to the next level.
Those who are new to yoga may need time to acclimate and understand the body’s needs. In a group class, the poses and sequencing can be overwhelming at first. Once a student learns the poses and starts to enjoy its benefits, yoga can turn into a lifelong practice.Here are some things that happen when you get into yoga.
Keep it 100 with yourself
Stress can be a big thing in the working force and day to day life, taking care of the kids, dogs, bills, you name it, it is an inevitable part of life, however being able to monitor it with breath and introspection can change the outcome of many situations. Ideally stress will begin to subside with the tools discovered in yoga.
Over time the body will become stronger and yoga poses will feel much more accessible. Discovering body awareness and incorporating appropriate cues from instructors can take a practice to another level. Yoga will never be easy, however the body builds up strength to support the practice in time. Certain daily activities that felt difficult before will get easier. Activities such as walking up stairs, balancing to put on shoes or picking up children can become less challenging.
Although many people do not initially turn to yoga for weight loss, it is a surprising bonus. The pure and detoxifying feeling the body experiences after practice sends people in a healthier direction. The body begins to crave nutritious foods and denies heavy meals.
Bringing attention to areas of a person’s life that may have gone unnoticed in the past is the first step toward mindfulness. Maybe its deciding to stop wearing high heals, or forgoing the pain medication for small aches and pains, or possibly holding back on negative thinking. Maybe it’s noticing how many chips are consumed in one sitting or how the body is sitting while eating those chips. Shedding light on these little moments that are overlooked so often can change how life is lived in a positive way.
In time, tight muscles will release. That stiff and achy feeling when getting out of bed or right into downward facing dog won’t be as common. All bodies are different. Some people are extremely flexible and hypermobile, while other’s bone structure won’t allow for a super flexible practice. Finding the appropriate flexibility for each body type is the healthier way to think about it. Forcing or pushing the body to become flexible like the person on the neighboring mat is not a safe decision. It is extremely important to balance that flexibility with strength.
The yoga practice can become addictive because of the mental relief it offers practitioners. Yoga is a lifetime practice with so many different postures, variations, and lineages. Some people practice intensely on a consistent basis to achieve their goals faster. This is when injury occurs. Many people learn the hard way and ultimately realize that a safe, strong practice will result in longevity of the muscles, bones, ligaments, and tendons.
Depending on which route is traveled in the yoga world; learning about the body is an incredible discovery. How often does a person cross their legs every time they sit, with the same leg over? Understanding how body patterns and daily routine can affect well-being is tremendous.
Life can be very hectic and stressful with to-do lists and priorities. The mind eventually becomes cluttered putting up roadblocks in our path to clarity. The physical yoga practice is helpful with clearing the mind, however the meditative aspects of yoga can change thoughts drastically. A daily meditation practice is known to clear the mind and bring clarity to situations in which we feel limited.
Releasing things that no longer serve or fulfill are some of the first steps toward change. Like-minded individuals, and better decision-making replace toxic relationships, negative friends, and harmful environments.
We offer yoga 101, meditation and movement, all levels, beginner and advanced classes! Please see our schedule and registration to sign-up and pay for classes conveniently through MindBody. We are here to help you begin your yoga experience, if you have any questions, don't hesitate to contact us! We are now on Groupon for our new Yoga classes!!
SEE YOU ON THE MAT
We know cycling is a great workout, but let’s be real—no one wants to go out and ride a bike in pouring rain, freezing weather, or on a scorching summer day. Rocking out to Beyonce' Sorry and Dj Khaled Wild Thoughts in a darkened room with a motivating coach? Now that's more our style. Yes indoor cycling is a killer workout that can improve you muscular strength and endurance. Its a low impact exercise that suits all fitness levels.
FIRST THINGS FIRST:
Let's Get Started!
At Ameanspin we are all about giving you the best ride of your life, we want you to be at ease, and free from discomfort when its come to proper shoes. Below are a few suggestions:
If you’ve never put cleats onto your cycling shoes before, we recommend you bring them to your local bicycle shop / Cycling Studio, and have them installed by a pro. But if your local bike shop is closed or isn’t so local, here are some tips for attaching cleats yourself.
I’ve been teaching spin/indoor cycling for over 5 years. I went I'm & out of gyms taking cycling classes in the saddle. My bottom use to hurt so much, and use to think to myself, how can anyone stay in the saddle for an hour. Sure I trained in it, but I wasn’t going to teach it. It seemed like the most boring thing ever… so what changed? Me, I flipped the script!! I began rising out of the saddle with added movement (upper body movement building more muscles shaping the bottom and toning the leg and thighs. My spinning experience changed as well as my attitude about it. It became to be an addiction. Wondering why people would stop and stare at me while sitting at a red light, Oh I was creating moves while listening to music on Xm radio!
It was all about the playlist. I’m all about the music anyway so having a good motivational playlist was super high on my priorities. I soon discovered that I couldn’t stand to be in other peoples classes (only a select few) because they weren’t cycling with the flow of the music. The beat drives you, it basically tells you what to do and the challenge in putting a good playlist together is finding tracks that flow to the profile you created.
If you like a song but think it’s too slow or sloppy for spin: LOOK FOR A REMIX. Tons of DJs are doing remixes now, so check them out. Go to YouTube or Spotify or Apple Music, find the artist you like and check out the remixes. I love the Love on the Brain remix by Rihanna but the original is way too slow for a sprint however good for (a climb) but the Same with Adele Rolling great songs but slooooow! So remix it up!
Part of cultivating a class that motivates people from various spectrum of experience is ‘sound-tracking’ the flow of emotions. We bring emotions in our rides, fist in the air to hair blowing in the wind, the need to shout or the need to blow your horn outta my way kind of emotions.
Ameanspinn isn't just about transforming your body through indoor cycling—it's also about transforming the way you feel.
I developed; Love for the people First, along with great energy. With that concept you whats important and priority. I started training harder than ever to master moves that I thought was difficult of me to accomplish, with hard work and dedication I was able to master the moves and achieve my goals. I was driven with sharing my love of fitness with others. I had my portable Bose system with me headed to the gym walked into Heaven, a empty cycling studio!! I started taking cycling classes about five years ago. I started attending classes a couple times per week. After a few years of training solo the gym manager at La-Fitness asked if I’d ever thought of teaching a class of my own. I never gave it thought nor thought it was possible with me being shy, but I jumped at the chance!
I was eager to start the process of becoming an indoor cycling instructor. Earning a little extra money for doing something I really love was a pretty sweet deal! I was definitely nervous about whether I’d be able to handle what I assumed would be a rigorous test for instructors, but even that didn’t deter me. I was nervous every time I stepped into the cycling room. I only had 3 riders. Introducing myself and my style of cycling was a bit scary. My daughter's would always ask me what was I scared about, I explain to them that it was always frightening because I always wanted to give my best to the students and I want to please them in every way and have them leave with a great workout. After teaching at the gym the third week I never could forget it, I walked up the steps into the studio and all 32 bikes were filled. Everyone was smiling and was eager to start. I was in my Zone!
I always hear "She's not like your normal instructor," It was apparently a big deal to spin in my class. And it took me less than 5 minutes to explain why. Passion!!!!
Although some instructors throw out numbers without explaining them, it can remind you of math class. Learning the hand positions will allow for you to have a smooth ride and a great experience
Here is Ameanspinn's crash course:
Bring Water, You are going to sweat more than you ever had in your life, seriously. Bring water and please make sure you are well hydrated before spin class. Keep drinking water; before, during, and after class.
Smoothies are my favorite!! I go to Costco purchase my big bag of frozen fruits, head down to GNC and select the right protein that suits me (Strawberry) Yummy :-) I use my Magic Bullet, one scoop of protein, add my fruit and Almond Milk.. YUMMY! The ingredients of smoothies are usually fruits and vegetables, they release simple and complex carbs which release into your body the first 15-20 minutes, the complex carbs are shortly released into your bloodstream within 30 minutes. Smoothies are just what you need, giving your body enough energy to burn for the entire Ameanspinn session.
1/4 cup sweetened or unsweetened coconut chips
2-3 bananas peeled
1/4 cup mix fruit of your choice ( strawberries, mango, etc)
1/4 cup Vanilla Almond Breeze Milk
1 tablespoon of protein or powered hemp protein
1/4 cup sliced almonds
Add Bananas, mixed fruit, almond milk (or 1% milk) and protein to a blender. Pulse until pureed. If the mixture is too thick, add a just little more of almond milk to help loosen the smoothie. Pure into to a bowl or smoothie cup and top with your toasted coconut and sliced almonds. Enjoy
One of the best foods that you can eat before a spinning session is a banana. They are rich in carbohydrates and will be able to give your body the right amount of nutrition to help it workout. The potassium that is present in bananas will help in keeping up with the muscle and nerve functions. This combined with a healthy breakfast soon after a spinning session will enhance your body’s well being. Also Being the richest sources of fiber, oats will help in slow releasing carbohydrates into the body. Due to the slow release action of oats, there is a constant supply of energy while spinning.
People who enjoy a good cup of coffee will be able to vouch for the goodness of coffee. They find that their entire day feels a lot more energized and they perform better. The reason is the caffeine. When you consume some caffeine before a workout, you are pumping your body with energy to cycle throughout the session time. Your chances of feeling tired easily are also replaced with energized times. Your body will thus burn a lot faster because of the boosting effects of caffeine.
Stay tuned for More great tips!!