In Search of Vegetable Protein

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels. Yikes!

Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins. The answer:

VEGETABLE PROTEIN!

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.

NUTS
I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.

BEANS
I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.

WHOLE GRAINS
I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton's) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.

VEGETABLES
Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:

SOY
I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms--I like Glenny's  and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.

ALSO:
Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

As always, you can watch me talk about all of these healthy topics at my video website, livelife365.com

peace,

Mike

Accentuate The Positive...Then Reinforce It

I recently wrote a post called the cynical optimist, where I noted the sometimes paradoxical challenges we all face when confronted by daily life circumstances. That choice being to accept said task or chore or adversity in an open, positive, optimistic way. Or look down at it like it is something that your foot just stepped in, another one of life’s ongoing jokes and misadventures that seem aimed directly at you. Here’s the video, for those of you who may have missed it (or ignored it) the first time:



I still believe that we can choose to be happy, and in effect, positive, if we will our minds to do so. Now, I’m not saying that if you get run over by a bus and are lying in a pool of blood on the interstate and some negative thoughts may seep (along with that blood) into your mind that you should ignore your injuries and smile, whistle, and watch the birdies tweeting around your concussive skull. But I am saying that, yes, even while you are being strapped to a gurney and being shoved into the back end of an ambulance, yes, even then, you still have the option to choose optimism over cynicism.

Wow, some happy joker this guy is, huh?

Yes, for the most part. Why? Because it’s just as easy to chose to be positive than it is to embrace negativity...and it's far more healthier.

One of the keys to success and happiness is not only cultivating a positive attitude and persona, but reinforcing that attitude every day. Most of us enjoy positive feedback, whenever we receive it. But those platitudes and kudos are not always available. What to do…?

Give yourself positive reinforcement. Give yourself a pat on the back for the job well done if your manager or supervisor or boss does not. Only, of course, if you deserve one.

If you do something wrong, make a mistake, fail, it’s not the end of the world. Rather, it is an opportunity to learn, grow, achieve. Then reinforce whatever positive success factors you gained from the experience.

Here is a video from my archives where I discuss, you guessed it:



Remember, we can choose, for the most part, to be positive throughout our daily existence, no matter how difficult that can be at times. But more importantly, we also need to reinforce this positivity with encouraging reminders, daily affirmations, and well-earned acclamation.

If we are constantly reminded that we have had past successes during certain endeavors, then we take from those positive memories the encouragement and experience necessary for continued success.

Think about it.

Until next time…

peace,

Mike

How to Make a Vegan Reuben Sandwich

One of the things I miss the most about being a vegetarian is deli sandwiches. And as I continue to work toward becoming a vegan, thus removing dairy from my diet, my ability to quench my desire for a hoagie, grinder, hero, Dagwood, good old-fashioned, meat- and cheese-stacked mountain of a sandwich will become increasingly more challenging. Now don’t get me wrong, I do not regret my decision to remove animal products from my diet several years ago—I love being a veg head…it’s just that sometimes the salivary glands take over where logic attempts to rule.

To all of the above I say: TGFT!

Huh?

THANK GOD FOR TEMPEH!

What is tempeh?



So, what are the keys to a good sandwich, a Reuben in particular?

· excellent bread
· tasty dressing
· fresh produce

· good cheese
· and, the key ingredient: deli meat!

In the case of the Reuben, that meat consists of either corned beef or pastrami. Leading one to ask:

HOW CAN ANYTHING VEGAN TASTE ANYTHING AS GOOD AS A REAL REUBEN!

Good question. Here’s how:



The best part, besides the taste, of my Veg Out with Mike Vegan Reuben is the nutritional value versus a real, meat/cheese/mayo/butter laden one. The saturated fats in my vegan version are only 2 grams. That’s all! For a real Reuben? Anywhere from 12-20 grams, depending on how much meat/cheese/mayo/butter you use. My sandwich is also lower in sodium, calories, and cholesterol. In fact, there is virtually no cholesterol in the vegan Reuben versus over 100 mgs in a traditional one.

The desire to lower my cholesterol, lose weight, and live a happier, healthier, more fit, and, hopefully, longer life was my main reason for becoming a vegetarian. I hope my Veg Out with Mike Vegan Reuben propels you on your own path to better nutrition and fitness.  Oh, and taste!

How do you make my vegan Reuben? Here are the ingredients:

6 oz. tempeh (marinated)
2 slices vegan Swiss cheese
4 oz. organic sauerkraut
2 slices whole grain rye
Two tbs. thousand island/Russian dressing
1 tsp. olive oil

Tempeh Marinade:

2 tbs lemon juice
2 tbs soy sauce
1 tsp Worcestershire sauce (vegan)
1 tbs olive oil
1 tsp crushed red pepper flakes
1 tsp celery seed
1 tsp paprika
1 tsp coriander
1 tsp garlic powder
1 tsp cloves
salt and pepper to taste

Thousand Island/Russian dressing:

2 tbs nayonaise (vegan mayo)
2 tbs organic ketchup
1 tsp olive oil
1 tsp garlic powder
1 tsp celery seed
1 tsp Worcestershire sauce (vegan)
1 tsp olive oil
salt and pepper to taste

Remember: Just because you choose a vegan or vegetarian lifestyle doesn't mean you have to skimp on taste...or give up all those great comfort foods you love.

Until next time...

peace,

Mike
livelife365.com

What Is Tempeh?

A city in Arizona, is the first thing that comes to mind whenever I think of this tasty and nutritious protein-loaded staple of vegetarian cooking. But what is tempeh? This video may shed some light on the subject:

WHAT IS TEMPEH?



TEN THINGS YOU SHOULD KNOW ABOUT TEMPEH:

1. made from whole soybeans that are soaked, dehulled, and partially cooked
2. it’s the only major soy-based food that did not originate in China or Japan
3. is created through fermentation
4. loaded with vegetable protein (20 grams per serving)
5. easy to digest
6. often used as a meat substitute in vegan and vegetarian cuisine
7. a staple food in Indonesia for over 2000 years
8. very good source of manganese
9. great source of fiber
10. tastes great!

As a vegetarian, I am always in search of vegetable protein sources, and tempeh is an excellent addition to the legumes, lentils, beans and whole grain products I consume daily. And because of its texture, it can be prepared in many ways:

· stir-fried
· sliced
· diced
· grated
· shredded
· baked
· pan-fried
· grilled
· stewed

And, the best part, it tastes delicious.

Tempeh has inspired me to get back in the kitchen and create a few new veg out with mike vids—stay tuned.

Also, a soy-base, meat-substitute food like tempeh, that is low in calories, high in fiber, and loaded with healthy protein, will help you lose weight. How much weight is up to you, as this video will help explain:

HOW TO...LOSE TEN POUNDS IN ONE MONTH



If you’re looking for a meat substitute, or just a delicious addition to your vegetarian diet, look no further than tempeh.


Until next time,


peace,

Mike

The Cynical Optimist

Is your glass half-full?



Or is the grass always greener on the other side of the street? Do you feel that no matter what happens, as long as you try your hardest, do your best, be kind to others and think nice thoughts things will work out? Or do you feel that it doesn’t matter what you do, bad things, eventually, will happen to good people. Maybe you think that all politicians are crooks; bankers and lawyers too? And the government—they don’t really care about us, they are just hanging around taking kickbacks and creating scandals, right? Perhaps that’s being too…what? Cynical? Or am I being too optimistic? Jeez, I can’t win!

Maybe that’s it—we just can’t win!

That’s crazy, of course you can, you just have to keep on keeping on and put your nose to the grindstone. It will all work out in the end—time heals all wounds, right?

The heck with time: what about all the world’s problems—hunger, war, terrorism, racism, unaffordable health care, unemployment, corruption, apathy!

Okay, but what about the miracle of watching your child come into the world, the awesome naked beauty of a sunset, the natural sensation you get from laughing so hard that tears streak your cheeks?

Tears are right! I feel like crying whenever I think about not having a job, the cost of gasoline, the jokers in Washington (and Europe), and my child support payments!

Tears of joy for having the ability to earn a living, being able to afford to own a car that you can drive across this amazing country; the freedom to choose your leaders, vote for change, and the blessing given to you to have the opportunity to raise a child.

Man, talk about a cockeyed optimist!

Boy, what a negative cynic!

Who am I describing? Anyone you know? Or do the above diatribes hit closer to home?

Are you one of those people who believes that everyday brings with it the opportunity to do something incredible?

Or one that dreads waking up to another miserable twenty-fours of getting stepped on, tossed aside, paranoid that someone is going to do something bad to you?

Me? I like to think that good things will happen to me—and you too!—if I put a positive spin on everything in my life. In fact, I strongly believe that a good mental attitude, filled with positive energy and happy thoughts, goes a long way toward a healthy, happy, fulfilling life.

Yeah, but what about—

I know, I know, there is a lot of bad in the world, lots of heartache and pain; suffering. And there are often terrible and unavoidable pitfalls and horrors that befall each and every one of us, sometimes daily or weekly, but certainly several times throughout our lives.

Guess what? It’s called LIFE. And LIFE happens, with us out without us.

“Life is the definition of imperfection.”
- Mike Foster



You can’t have a gorgeous sunset without clouds, can’t put a roof over your head without cutting down some trees, and cannot live life without a few (or several) tough breaks occurring along the way.

The key to a successful, happy, healthy life is staring at you in the mirror every morning when you brush those choppers—you. I’m not saying turn your back on your problems, or ignore the atrocities that afflict millions of innocent human beings by just smiling at the new day and hoping for the best.

What I’m saying is we all have a choice, to either find that happiness, that hope that resides in all of us. Or embrace the darkness, the negativity, that cynicism that lives within us too.

And even if you are faced with seemingly insurmountable odds, have to deal with daily drudgery and setbacks; even if your life, or a loved one’s life, seems destined to turn into nothing but bad luck and heartache, you, too, have a choice.

Deal, cope, survive.

Smile, love, live.

Am I as hopeful and cheerful and optimistic as I can be all the time? No. Do I sometimes fall victim of feeling victimized, or think that the world, and my little slice of it, seems hopeless and a waste of time? Sometimes, but, thankfully, not very often.

The key, again, is right inside your head, your heart and soul. And embracing the wonderful paradox derived from living each moment, striving for the best possible existence, every day in every way.




Until next time…


peace,


Mike

On Diet, Nutrition, and Weight Loss

As much as I hate to admit it, I feel as if I’ve let myself go over the past few months. Okay, I know, I know: relax, Mike, take it easy, Mike,; have a bowl of potato chips, Mike; that second helping of pasta is too tasty too pass up, Mike—LIVE A LITTLE, HUH?

Problem is, I have been living more than a little these day. Having just returned from a wonderful vacation with my lovely wife, my belly is not what I'd like it to be. But more to the point, my overall health is not what I expect it to be. Now don’t go rushing to conclusions: I am very healthy, nothing going on here that one would consider major, save for some weight gain. Only getting away from what I’ve made a habit of over the past several years, successful programs and practices that allow me to go through life with healthy cholesterol numbers, good blood pressure, and the ability to fit into a nice pair of jeans.

The good news? I know what needs to be done and how to do it. That’s one of the main reasons I created this blog and my video site, livelife365.com—to share my knowledge and successes on how to eat right, lose weight, maintain a healthy, happy, lifestyle, every day in every way.

I may sound like a broken record, but for me, it all starts with fiber. But I also have a chip problem, as this video will attest:

Doritos



And I used to think that I had a handle on it, as this video demonstrates:

Reward Your Weaknesses (By Turning Them Into Strengths)



Alas, as the years go by our metabolisms slow, those cheating ways (see above videos) take their toll…and sometimes you have to slap those chips from your hands, and grab the almonds. Why almonds? They are loaded with fiber, have healthy fats, can lower your cholesterol, and are a wonderful alternative snack to, say, POTATO CHIPS!!

The key, though, is the fiber...and portion control. I mean, you can cram handfuls of healthy snacks, like almonds, into your maw all day and still gain a bunch of weight—there’s no getting around the calories consumed versus calories burned ration. What am I talking about? This:

Empty Calories



But by adding fiber to the mix, your hunger pains decrease, because fiber stays in your system longer, thus taking more time to digest. Besides being full of nutrition, fiber also:

· aids in regularity

· alleviates constipation

· reduces the risk of heart disease

· regulates blood sugar

· provides energy, which helps you lose weight

Several years ago, I lost over forty pounds in six months. Since that time, I have gained some of that weight back. But any time I need to drop a few pounds, I always return to the program I used back then. What do I do?

1. Count my calories. Every day. I keep a dietary journal and keep track of everything—and I mean everything—that I put in my mouth

2. Make my calories count. I make sure I eat plenty of vegetable protein, lots of fruit and veggies, and maintain a balanced diet.

3. Limit my caloric intake. Depending on my weight loss goals, this can be 1500-2000 calories a day.

4. I workout often, walk daily, and strive to burn many more calories than I consume. Burn goals: 2500-3500 calories a day.

5. I do the math. The math is simple: you have to burn 3500 calories more than you consume to lose one pound.

6. I keep score. I weigh myself every morning at the same time. If you don’t know where you stand then you will never get to where you need to be.

7. I load up on the fiber (see above and this video)…

And this video:

A DAY OF FIBER



I also cut myself some slack, by taking the weekends, kind of, sort of, off. By that I mean, I will eat a slice of pizza for lunch on Saturday, but not overdo it so as to sabotage all that hard work I put in during the week.

And speaking of pizza—stay away from the carbs, especially the empty carbs (like those aforementioned chips). Since I am counting my calories and making them count, as well as limiting my intake of food, I have little left in my dietary regiment to add empty calories to my diet…unless I want to gain weight, rather than drop those excess pounds.

The other key is this: SACRIFICE!

You have to remember that that belly didn’t happen overnight; it took months of pigging out and sitting on your duff watching bad TV. So dropping all that “Dancing With The Stars” weight will take time too.

My goal is the same it was when I lost all that weight the first time: Two Pounds a Week.

Here’s a video that may help:

HOW TO...LOSE 2 POUNDS A WEEK




And lastly, here are a few of my favorite foods that taste great and help me stay fit and lose weight:

· Beans, lentils, wild rice, quinoa, soybeans

· Broccoli, artichokes, asparagus, spinach

· Tomatoes, cucumbers, carrots, cabbage

· Almonds, walnuts, pistachios, sunflower seeds

· Apples, bananas, oranges, kiwifruit, papaya

· Water, fruit juice, green tea

· Oatmeal, flax seed

Eating right is a daily activity—so is living a healthy, happy, long and fulfilling life. Sometimes snacks get in the way. The good news is you can always choose to change for the better. I have hundreds of videos that can help at my website, livelife365.com. Hey, they helped me. They can help you too.



Until next time…


peace,



Mike

Success Is In The Effort

Call me old-fashioned, but I enjoy a good sweat, getting my hands dirty and digging into a project; whatever that task or chore may be.  And my contentment is not a byproduct of merely completing a job or solving a problem, I also derive great pleasure in the doing, the effort.

What, you may ask, is old-fashioned about that?  Sadly, for many in today’s got-to-have-it-now world, plenty.

In a way, we are victims of our technological successes: email, instant messaging, texting, cell phones that connect us to every form of electronic media and communication…especially the Internet.  While these amazing innovations have made our lives somewhat easier than they used to be, in return they may have also created more problems than they’re worth.

Maybe it’s just me, my generation?  Or better put: my generation’s generation gap.

“Oh, these kids today!”  Every generation has adults offering up that lament, for as many diverse reasons as freckles on the sunburned face of a fair-haired teen.

But I see it all the time, from my perspective as a leader at my workplace, to observing my soon-to-be-college-graduated son.

What do I see?

An aversion to that age-old rite of passage in ones life when the youth of the day must pay their dues, start from the bottom and work for peanuts, with the hope and goal, through arduous effort and some luck, of getting somewhere.  Hopefully a well-paying job, a satisfying career, but mostly the gratifying feeling of accomplishing something that was worth rolling up those sleeves and breaking a sweat for.

Call is sweat equity or the school of hard knocks.  Or how about that good, old-fashioned sensation one derives from enjoying the journey, no matter how long it may be, despite how dire the odds may seem, pursuing a goal that you may or may not attain?

That’s what I mean by old-fashioned.  Because today’s generation looks at me like I suddenly sprouted a third eye in the middle of my face whenever I talk about not just the necessity of effort, but the satisfying feeling said effort brings.

Huh?

What?

Hold on, I’m getting a text…

Okay, what were you saying?

This:  No success gained without effort, real effort, is worth having.

And this: No successful individual got that way without first failing: more than likely several times!  You can look it up.

SUCCESS IS IN THE EFFORT



And if  you discover someone who somehow appears to have attained greatness unscathed…look again!  Somewhere in that so-called successful person’s past, or future, failure lurks.

AND THAT’S A GOOD THING!

Without failure we never learn.
Without failure we do not grow.
Without failure we do not try.
Without failure we do not succeed.

And without effort you will never fail, thus you will never succeed.

All I’m really saying here is:

HARD WORK NEVER HURT ANYONE.

And working hard at something that occupies your mind (and body) in a positive, creative, interesting, challenging, altruistic, humane, productive, and worthwhile way, is the only way you, or anyone, will every become successful.  Or fulfilled.  Or content.

Or, ultimately, happy.

Work is an integral part of life and without effort you are not alive, not living.

Roll up those sleeves, put your nose to the grindstone, and don’t be afraid to get your hands dirty.  It will be worth the effort, in more ways that you can imagine.

Until next time…


peace,

Mike
livelife365.com