Managing your diet and fitness
Additional Information
From the Mayo clinic staff
The key to successful weight loss is developing healthy diet and exercise habits. You may not like those words — diet and exercise. But don't get hung up on them. Diet just means eating healthy, lower calorie meals. Exercise means being more physically active.
Although people appropriately focus on diet when they're trying to lose weight, being active also is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to move, helping to burn the calories you take in with food you eat.
Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.
Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Keep in mind that you may need more physical activity to lose weight and keep it off.
Vegan Menu
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
Quinoa – prepare on package directions
*Chipotle Corn Salsa found on Pinterest, Peppers
Tomato Salsa – Homemade or store bought
1 can black beans, save leftovers in original juice
Garnish with fresh avocado, and cilantro
I like to add Romaine lettuce in the layers sometimes. I store my quinoa separate and assemble bowls each day. Enjoy!
Chipotle Corn Salsa
1 (2 cups) package of frozen corn, thawed
1 Poblano pepper, (roasted or plain – your preference)
1 Jalapeño, chopped
1 small red onion, chopped
1T Lime juice
Enjoy!
Submitted by Judy S.
Grain Bowl
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
2T Gochujang Sauce
1T Sugar Substitute
2T Rice Vinegar
1T EVOO (Extra Virgin Olive Oil)
1T Sesame oil
2T Soy sauce
1 Clove garlic, minced
S & P
Layer Black Rice, Quinoa, Kale, Red Cabbage, Edamame, Carrots, Cucumbers, and Sunflowers seeds.
I like to prepped the rice and quinoa and keep separate, chopped up the rest of the veggies and keep in containers except the edamame which I zap in microwave just before serving.
The dressing keeps for a week and I use 2 Tablespoons on each bowl. Enjoy!
Submitted by Judy S.
Meatloaf - (Green Lentils)
Buddha Bowl – Black Bean & Quinoa
Meatloaf - (Green Lentils)
½ c green lentils - Cooked with Bayleaf and 1 ½ c water.
Reserve ¼ c lentils for Food Processor. The rest gets mixed in whole for texture.
- Sauté
1 carrot, chopped
1 celery, chopped
3 cloves garlic, chopped
½ c onion, chopped
1 t oregano, ¼ t thyme
- Food Processor:
¼ c cooked lentils from above
Sautéed veggies
5 T tomato paste
1 c rolled oats
¼ t cayenne, 2 T nutritional yeast, 1 T EVOO (Extra virgin olive oil), 2T flaxseed, ½ c walnuts, 1 t apple cider vinegar
Pulse to combine ingredients but not too long to make a paste. Stir in the rest of lentils.
Make a loaf by placing in parchment lined or Pam sprayed loaf pan.
- Topping: 2T tomato paste, 2 T balsamic vinegar, and 2 T maple syrup
- Bake at 375 degrees for 25 minutes
Submitted by Judy S.
Beet Walnut Salad
Meatless Quinoa Chili
Meatloaf - (Green Lentils)
Beet Walnut Salad – Found on Pinterest
Arugula, Washed and prepared
½ c carrot, grated
½ c beets, julienned slices
½ c red cabbage, finely chopped
¼ c walnuts, toasted before serving
¼ c craisins, raisins or dates
Dressing
¼ c balsamic (I use strawberry balsamic)
2T maple syrup
1 T EVOO (Extra virgin olive oil)
2t Dijon mustard
2 cloves garlic
S & P
Whisk all ingredients together and serve over salad.
I like to prep all ingredients for the week of salads and keep separately in refrigerator. Assemble when ready to eat. Enjoy!
Submitted by Judy S.
Meatless Quinoa Chili
Meatless Quinoa Chili
Meatless Quinoa Chili
Original recipe Pinterest but this has been tweaked by my daughter 😊
- ¾ c quinoa cooked in 1 ½ c vegetable stock (I use unsalted stock) Prepare and set aside
- Sauté - in 2 T EVOO (extra virgin olive oil)
2 jalapenos, chopped
1 yellow onion, chopped
1 poblano, chopped
½ orange pepper, chopped
- Add 3 cloves garlic, ½ t coriander, ¼ t cayenne, 2 ½ t chili powder, ½ t sugar, 1 ½ t smoked paprika, 2t cocoa powder, 2 t cumin, S & P. Sauté just enough time to wake up the spices then deglaze pan with a little Vegetable stock.
- Add 28 oz can crushed tomatoes, 1 (15 oz) can tomato sauce, 1 (15 oz) can fire roasted tomatoes, 1 ½ c vegetable stock. Simmer 30 minutes
- Add 2 (15 oz) can Tri-Blend beans, 1 ½ c corn, frozen and quinoa, Bring back to a boil. Serve
- Garnish with lime and avocados. Don’t leave out the lime on top because it adds such a light punch to the chili. Enjoy!
Submitted by Judy S.