10 Weeks to 10lbs Lighter Week 8 - Be a Part-time Vegan

Let’s review the 7 weeks of healthy-living goals:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
• Avoid liquid calories.
  

Those who follow a vegan diet (avoiding meat, cheese, milk, butter & eggs) have less cancer, lower blood pressure and better cholesterol levels than their fellow meat eaters. Vegans also tend to be a lot thinner. The good news is that we all can benefit from eating vegan part-time. Replacing some of the meat, eggs, cheese/cream, and butter in your diet with plant-based alternatives can help even meat lovers to prevent cancer and lose weight.

Pick 2 or 3 days this week to eat vegan. You will likely eat fewer calories, less saturated fat and more fiber. You will be amazed how well this helps you feel better and lose weight.

Here is a sample menu to get you started:

Breakfast – oatmeal with cinnamon, walnuts and raisins
Snack – orange, pear or apple
Lunch – black bean burrito with vegetables and guacamole (try a tortilla-less burrito at Chipotle or Qdoba)
Snack – low-fat microwave popcorn or a bowl of instant lentil soup
Dinner – vegetables stir-fry with brown rice and a big green salad.
Anytime – 16oz skim or soy latte

Check out www.vrg.org/journal/vj2003issue1/vj2003issue1quick.htm for an almost-no-cooking 3-day nutrition plan and www.pcrm.org for many great recipes.

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www.pcrm.org

http://www.webmd.com/diet/news/20060403/vegetarian-diet-may-help-weight-loss