Shakeology Tips, Tricks & FAQ

Once people look into what Shakeology is all about, or have talked to myself or someone who has had amazing results, it is hard to deny that it is something that works. That being said, there are a few things you can to do make sure you are getting everything you can from your daily Shakeology shake.

If you haven't heard my story yet, here it is:

I was getting back into working out and had some really incredible goals set for myself. I had just started as a Beachbody coach when I began hearing about this new product called Shakeology and how it was going to be the greatest, most nutritional and best tasting shake that has ever been made. Although I'm pretty much an optimist and look at the pros in everything, a part of me was a little "Yeah right, all products say that."

So, Shakeology was released and I kept going into the store to look at it and see if I wanted to really plop down the money for it. I didn't buy it for at least a couple of months. I kept reading people's posts on Facebook and the Team Beachbody about how people were losing weight, having more energy, better digestion and the works. Intrigued, to say the least.


This did peak my interest and convinced me that I could at least try it for a month and see what happens. The worst that would happen would be being out some money but it was worth the risk to try it for 30 days. This was before I realized there was a 30 day money back guarantee!

The next big decision was between Greenberry and Chocolate. I do love fruit smoothies, so I would probably like the Greenberry. But, chocolate is a big weakness and having a chocolate shake for breakfast or lunch would be so nice! I had some chocolate protein powder left though, so went for the Greenberry.

A few days go by and I'm at home working on my computer when the UPS guy pulls up to leave a box on my porch. It was my Greenberry! I hadn't had lunch yet and was seriously considering a nap, but really wanted to try it, right that minute! I tore open the box and read the directions. It said to use 1 scoop in 8 oz of water, milk or juice. I got out the blender, got 8 oz of water, 1 scoop and some ice and blended! Once it was done, I poured it into a tall glass and first reaction was that it looked like a Shamrock shake. But, everyone keeps talking about how yummy it is and how great it makes them feel. I took a big drink and..... It was only okay.

Don't get me wrong, I didn't think it was gross, but on first try, did not feel it lived up to the hype. I finished the glass and was going to finish a couple things before going to take my nap. Well, after 30 minutes, I no longer had any interest in a nap because I had so much energy! What the heck? Had to be the Shakeology, because I haven't felt like that from any coffee, tea or anything else in I can't tell you how long. If it was going to give me that much energy, then I was definitely going to have to do something to make it taste better so I can really enjoy it.

I told this to my coach Taryn, and her first suggestion was to not use water. She suggested almond milk, which I had none of, so I went to the store to get some. One thing I love about the almond milk is the unsweetened is only 40 calories for a cup, so you can enjoy it without adding too many extra calories. You can also get it in regular, vanilla and chocolate. And, it has as much protein and calcium as dairy milk (which I personally don't drink). I also picked up some strawberries and blueberries to add to the shake. The shake I made on day 2 was like pure heaven! It was the best shake/smoothie I had ever made!

I have now been using Shakeology practically everyday for several months. I have been able to maintain my weight (pretty much at my goal weight). I took it with me when I went to Boy Scout camp for 7 days; travel of any kind really messes with my digestion, but I came home feeling just great in that area. Having the shakes once or twice a day really helped in the digestion area (and let me tell you, the food they served did not, in any way, help with that!).

I have recommended it to friends and have one that has even lost 20 lbs. since she started using it! So I am here to tell you that it really is all that and if you are looking to improve your health in any manner, you deserve to try this out for 30 days. With a money back guarantee, you really can't lose and I'm confident that you will realize that after a month.

Helpful hints, tips and tricks

First, lets go with the don'ts:

• Don't use only water, unless that is all you have available- most people don't like it this way.
  
• Don't use it for only a few days. Max results start showing up after a few weeks.
  
• Don't use only 8 oz of liquid- most people think this makes it too thick. 
• Don't try to just stir it. Shake it in a shaker or better yet, blend in a blender.
  

Now the do's:

• Do experiment with different ways to make it.
• Do have  it for one meal or snack a day for best results.
• Do add in some extra fiber, if you feel that is necessary for you.

Now that you have some ideas of what Shakeology is and what to do and not do with it, here are some tried and true recipes to make the best Shakeology shakes ever!




 
Recipes
Peanut Butter Cup Shake
1 c unsweetened chocolate almond milk
1 scoop Chocolate Shakeology
1/2 c water 
2 T. PB2 powdered peanut butter
ice


Add all to blender & blend!


This is my favorite way to make the Chocolate Shakeology, and I've been known to make a second one because I down the first one so fast!




SUNRISE – Antioxidant Special
¼ c. fresh orange juice
1 c. unsweetened vanilla almond milk
1 scoop Greenberry Shakeology powder
3/4 cup water
Ice to taste

Sometimes I'll add frozen strawberries, blueberries &/or banana to this one.


CARL DAIKELER SPECIAL
1.5 scoop Chocolate Shakeology powder
1 banana
1 T almond or peanut butter (or to taste)
ice to taste
8oz water




Here is one that I have not yet tried, but am really excited to. Thinking I might make it this coming weekend and I'll keep you posted!

Shakeology Pie Recipe

Ingredients:

•1 container tofu, silken or firm (approx 12 oz)
•1 and 1/2 scoops Chocolate Shakeology
•1/2 cup peanut butter, natural (no sugar)
•2 tbsp soy milk
•1 pre-made pie crust…Whole Foods has Whole Grain, Graham Cracker like pie crusts that are fantastic for this!

Preparation:

Blend together the peanut butter, silken tofu, chocolate Shakeology and soy milk in blender until smooth and creamy, adding a bit more soy milk if necessary. Pour into pie crust and refrigerate until firm, at least one hour.

So there you go. Now it's time to get with me to order your Shakeology. You can buy a weeks worth for $30 to try before you get your months worth. Or better yet, you can go ahead and get the months worth and get started right away! Be sure to sign up for Home Direct, because you will get free shipping and a free Shakeology, The Workout DVD to round out your Shakeology experience. Let me know what questions you have and how you like your Shakeology!

How to lose a pound or or more a week!

There have been many times I've been asked about how to lose weight, why the scale won't budge and any tips or tricks I might possibly know. Well, here is some of the advice I give people:

How much are you eating?
First of all, you need to get a realistic idea of how many calories you are eating. If you are eating way too many calories, your exercise is not going to be anywhere near as effective as you would like. So, start with keeping a food journal or diary and then add up the calories you are eating (and drinking. Soda, juice, milk, lattes, you name it. If it has calories, you need to record it). You can use websites like www.FitDay.com, www.Sparkpeople.com or www.CalorieKing.com to get an idea of the amount of calories.

Then, after you have figured out how many calories you are eating by keeping track for a couple of days, you will need to figure out approximately how many calories your body it currently burning before any activity (called basal metabolic rate or BMR). Team Beachbody has an easy calculator you can use. Go to Eat Smart-> Nutrition Tools -> Caloric Needs. If you haven't signed up for Team Beachbody yet, click the "Join Team Beachbody" button and fill out the quick and easy form.


Okay, now you know how many calories a day you are eating and how many calories a day you should be eating. It takes 3500 calories to gain (or lose) a pound of fat. If you want to lose a pound of fat a week and you've been eating 2000 calories a day, then you need to eat 500 calories less a day. Voila, you will lose a pound of fat in one week. Bump up your calorie burn by 500 by exercising, then you will lose around two pounds a week.




How to keep track of your calories
I have an analogy I use to explain to people about the calories in/calorie out equation. First, think of your calories as a bank. In the morning, you have a "deposit" of calories (your BMR). Let's say for this purpose your BMR is 1500 calories. Now, if you don't do any activity during the day and you consume 1500 calories, you will not gain or lose weight. 

Every time you consume some calories, that is a "withdrawal" and any exercise you do is a deposit. So, you eat 1500 calories, bringing your balance to zero, but you exercised and burned 500 calories. You end the day with a calorie "profit" of 500. Do that everyday, and you will lose one pound in a week. Cut your calories consumed back 100 or 200 calories a day, and you end up with even more calorie "profit" at the end of the week. 


Tips and tricks to maximize your calories
One great way to maximize your calories and keep them in check is to automate your meals. You don't have to have the same thing every day, but if you automate even one meal, like breakfast, then you make the job of keeping track of your meals and calories a lot easier (see my Food Dairy posts for examples).

Another way is to have your meals planned out for you so you don't have to think about what to make and how many calories are in each meal. Here is a great plan for getting meals within your calories allowance to help you best meet your needs.

   


 Long term success
It depend on how much weight you have to lose. Once you figure out your BMR and begin to work within your calories, you will start to see results. But, after you lose some weight, you will need to go back to reevaluate what your current BMR is. If you lose 10 pounds, it will be different and your window of calories you can consume will begin to get smaller. This is one of the main reasons people hit that "plateau" we all dread. If your BMR was originally at 2000 calories and then you lose 10 pounds, your BMR  might now be at 1900 instead. That means your are now only at 400 calorie "profit" than the 500 you were at. You now need to make up that 100 calories another way, like exercise. 

You also need to continue to track what calories you eat and drink during the day by continuing to journal your meals. Be sure to do everything you can to be successful at losing and maintaining your weight. Using these ideas and tips will help you but it starts and ends with you and the choices you make. I am always here to help you in anyway possible and invite you to join my Beachbody team: TeamExtreme. Together we can reach the goals you have for yourself and your future! 

 

Food Diary 1/23/10- Greenberry Sunrise Shakeology Shake

I've come to realize that I have a ton of food in my house right now. So, for at least the next few days I'm going to challenge myself to do two things: Eat only food that is currently in the house and don't spend any money on groceries for 5 days. I know I can do the first one, hope to do the second one. But, if we run out of essentials like bread or beans or peanut butter, a quick restock trip to the store might be necessary. Hope my favorite healthy store in Iowa, Wheatsfield Co-op doesn't miss me too much! I'll be back soon to spend plenty of money!

• Breakfast:
• 1 c oatmeal, 2 T ground flax seed, 1 T organic brown sugar, 1 T real maple syrup & 1/2 c unsweetened almond milk.

• AM Snack:
•  Greenberry Sunrise Shakeology
  

• Lunch:
• Leftover vegan pizza 

• PM Snack:
• Clementine
• Cascadian Farms Granola Bar

• Dinner:
• Vegan BLT
• Baked Beans
• Corn
• Broccoli

• Dessert:
• 1/2 c Vanilla soy yogurt w/ 1 T strawberry jam and 1/4 c Fiber One cereal

There is this product called "Faken Bacon" that I was hoping would be really good. And, as far as I'm concerned, it is. It does have a bacon flavor, but the texture, of course, is different. But, if you fry it long enough, it gets crisp and makes a great sandwich. Top it off with some Veganaise, organic tomato and lettuce and you got yourself a BLT!

Okay, I have to confess that, technically, Shakeology is considered vegetarian but not vegan because it has whey protein. That being said, I abstained from it for the 21-Day Kickstart, but really missed it. It is really the most healthy shake I've ever had and I want to keep it in my diet. I haven't decided if I will go back to having it everyday or just a few times a week, but it will be back in my diet. Here is my Shakeology Sunrise recipe I made today:

Greenberry Shakeology Sunrise shake:

1 c unsweetened almond milk

1 scoop Greenberry Shakeology

1/4 c orange juice concentrate

1/4 frozen organic blueberries

1/2 c water

Ice

Put all in blender and blend to desired consistency. Pour in a tall glass and enjoy!

Food Diary 1/22/10- Homemade Pizza

I behaved myself pretty well today, I must say. Here's the breakdown:

• Breakfast:
• 1/2 c Fiber One, 1/2 c Fiber One Honey Clusters & 1 c Almond milk

• AM Snack:
• Chips and salsa

• Lunch:
• Leftover Black Bean Soup, Mushroom Burger and Cornbread (see previous posts for recipes)

• PM Snack:
• Cascadian Farms Granola Bar
• Banana

• Dinner:
• Homemade Pizza

The pizza was just AMAZING if I can say so myself. I decided to try a new crust recipe that turned out pretty good, but the recipe itself was a bit confusing to me. Here is the one I used:

Homemade Pizza

(going into the oven)

Ingredients

• 2 tablespoons sugar
• 1 tablespoon kosher salt
• 1 tablespoon pure olive oil
• 3/4 cup warm water
• 2 cups bread flour (for bread machines)( I used 1 c all purpose and 1 c wheat)
  
• 1 teaspoon instant yeast
• 2 teaspoons olive oil
• Olive oil, for the pizza crust
• Flour, for dusting the pizza peel

Toppings:

• 1 1/2 ounces pizza sauce
• 1/2 teaspoon each chopped fresh herbs such as thyme, oregano, red pepper flakes, for example
• A combination of 3 grated cheeses such as mozzarella, Monterey Jack, and provolone

Directions

1.Place the sugar, salt, olive oil, water, 1 cup of flour, yeast, and remaining cup of flour into the mixer's work bowl.

2.Using the paddle attachment, start the mixer on low and mix until the dough just comes together, forming a ball. Lube the hook attachment with cooking spray. Attach the hook to the mixer and knead for 15 minutes on medium speed.

3.Tear off a small piece of dough and flatten into a disc. Stretch the dough until thin. Hold it up to the light and look to see if the baker's windowpane, or taut membrane, has formed. If the dough tears before it forms, knead the dough for an additional 5 to 10 minutes.

4.Roll the pizza dough into a smooth ball on the countertop. Place into a stainless steel or glass bowl. Add 2 teaspoons of olive oil to the bowl and toss to coat. Cover with plastic wrap and refrigerate for 18 to 24 hours.

5.Place the pizza stone or tile onto the bottom of a cold oven and turn the oven to its highest temperature, about 500 degrees F. If the oven has coils on the oven floor, place the tile onto the lowest rack of the oven.

6.Split the pizza dough into 2 equal parts using a knife or a dough scraper. Flatten into a disk onto the countertop and then fold the dough into a ball.

7.Wet hands barely with water and rub them onto the countertop to dampen the surface. Roll the dough on the surface until it tightens. Cover one ball with a tea towel and rest for 30 minutes.

8.Repeat the steps with the other piece of dough. If not baking the remaining pizza immediately, spray the inside of a ziptop bag with cooking spray and place the dough ball into the bag. Refrigerate for up to 6 days.

9.Sprinkle the flour onto the peel and place the dough onto the peel. Using your hands, form a lip around the edges of the pizza. Stretch the dough into a round disc, rotating after each stretch. Toss the dough in the air if you dare. Shake the pizza on the peel to be sure that it will slide onto the pizza stone or tile. (Dress and bake the pizza immediately for a crisp crust or rest the dough for 30 minutes if you want a chewy texture.)

10.Brush the rim of the pizza with olive oil. Spread the pizza sauce evenly onto the pizza. Sprinkle the herbs onto the pizza and top with the cheese.

11.Slide the pizza onto the tile and bake for 7 minutes, or until bubbly and golden brown. Rest for 3 minutes before slicing.

Now, I make my own sauce that is really good. This is a basic marinara that I use on pasta too.

Marinara

1 28 oz can whole or diced tomatoes

1 can tomato paste

3-4 garlic cloves

1 T basil

1 T oregano

1 t sea salt

1 t pepper

1 T sugar

2 t red pepper flakes (optional)

Heat on medium high hear until bubbling, then turn down to simmer. After 20 minutes, blend with hand blender or carefully pour into blender and blend to desired consistency. Use as pasta sauce or pizza sauce.

Now, on my vegan pizza (pictured above) I had a good serving of this sauce, veggie pepperoni's, onion, mushrooms, red bell peppers, black olives, spinach and rice mozzarella. Todd's pizza was similar: sauce, turkey pepperoni, red bell peppers, mushroom, onion and dairy mozzarella.

Can't speak for his pizza, but I really outdid myself on my vegan version. I LOVED it!

This is why you need Shakology in your diet!

When you take advantage of my offer to let you purchase single serving packets to try out or even better, Beachbody's "Bottom of the Bag" guarantee, you will quite likely notice any or all of these results as well. If you would like to buy single serving packages, you can choose 1 for $5, 4 for $19 or 7 for $28. Shipping is $1 for 1, $1.50 for 4 and $2 for 7. Email me at RebeccaIngham@beachbodycoach.com to place your order for single servings or with any questions. You can choose Greenberry, Chocolate or both.

Click here to order Shakeology

 

What It Does

In an independent 90-day study,¹ participants replaced one meal a day with Shakeology^® and exercised regularly.

Here's what they told us:*

• "I felt full and didn't struggle with hunger."
• "I felt a better sustained energy throughout the day."
• "I have tons of energy. I feel so healthy!"
• "I replaced all my vitamin supplements. I felt healthy and energized."
• "I was able to think more clearly and stay focused."
• "I have more energy, less cravings, more endurance, and feel more youthful."
• "Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day."
• "I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!"

Here's what the doctor who ran the study observed about the participants:*

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
• They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.
• They reduced their cardiovascular risk factors by an average of 24%.

How It Works*

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.
At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.  

What's In It

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

• Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
• Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
• Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
• Vitamins and Minerals your body needs to function for
  optimal health

Protein and Essential Amino Acids*

• Help build and repair muscles
• Reduce hunger and food cravings
• Help keep blood sugar steady
• Support brain function to help promote alert thinking and reduce anxiety
• Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids.

Prebiotics and Digestive Enzymes*

• Aid digestion
• Help boost the immune system
• Increase absorption of nutrients
• Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system. Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

Antioxidants and Phytonutrients*

• Get rid of harmful free radicals
• Help decrease inflammation
• Help boost your immune system

• Potentially decrease the risk of degenerative diseases
• May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

Order Shakeology today and start feeling healthier in less than a week!

Click HERE to order now and get FREE shipping and bonus gifts for Home Direct!

Food Diary 1/21/10- Black Bean Soup and Cornbread Recipes

I did okay today. Here is what was on the menu:

• Breakfast:
• 1 c. cooked oatmeal w/ 2 T ground flax seed, 2 T organic brown sugar, 2 T real maple syrup (way too sweet & will cut both down to 1 T next time!)

• AM snack:
• Cascadian Farms Almond granola bar
• clementine

• Lunch:
• packet of Miso soup
• 1/4 c almonds

• PM snack:
• Chips and salsa

• Dinner:
•  Black bean soup (recipe to follow)
  
•  Vegan corn bread

• Dessert:
• 1/2 c vanilla soy yogurt w/ 2 T Fiber One cereal

Overall, pretty good day. Probably ate a little more cornbread than was necessary, but it is really good!





Exercise has been lacking a bit though, so I need to get back on the ball with that. 



Here are the recipes:




Black Bean Soup

INGREDIENTS

1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
3 or 4 cloves garlic, finely chopped
4 1-pound cans black beans, drained and rinsed
Juice of 1/2 lemon
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 tablespoons finely chopped parsley
Freshly-ground black pepper, to taste
4 cups water

Optional toppings: Green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt.

1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.

2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.

3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup. Cover and simmer gently but steadily for 10 minutes.

4. Serve hot topped with one or two of the optional toppings.

Serves 6 to 8.
(http://www.care2.com/greenliving/quick-black-bean-soup-recipe.html#)

VEGAN CORNBREAD

Serves 9

2 Tbsp. ground flax seed
6 Tbsp. water
1 C all-purpose flour
1 C cornmeal
1/4 C sugar
4 tsp. baking powder
3/4 tsp. table salt
1 C soy milk
1/4 C canola oil

1. Adjust oven rack to middle position; heat oven to 425 degrees. Spray 8-inch-square baking dish with nonstick cooking spray.
2. Bring the water to a boil in a small saucepan. Add the ground flax seed, reduce the heat to medium-low, and simmer the ground flax seed in the water for 3 minutes or until thickened, stirring occasionally. Set aside.
3. In a medium bowl, whisk together the flour, cornmeal, sugar, baking powder, and salt until well-combined.
4. Add the ground flax seed mixture, soy milk, and canola oil to the flour mixture. Beat just until smooth (do not overbeat.)
5. Turn into prepared baking pan. Bake for 20 to 25 minutes, or until a toothpick inserted in the middle comes out clean.
6. Cool on wire rack 10 minutes; invert cornbread onto wire rack, then turn right side up and continue to cool until warm, about 10 minutes longer. Cut into pieces and serve.

(http://www.kosherblog.net/2005/03/09/blue_ribbon_vegan_cornbread/)

This is one of my and my husband Todd's most favorite meals of all time. The great thing is that it is a vegan meal that he and I can both enjoy! I usually double the veggies in the soup, just for more nutrition. I also thought about sneaking some spinach in it too, but chickened out at the last minute. I will try to do that next time, but if anyone does it before I do, let me know how you like it!

Food Diary 1/20/10- Mushroom Burger Recipe

Well, what do you do when you are stuck in the house with the kids on

yet another snow day off from school? Crave carbs and sweets,

unfortunately........

•Breakfast:

     -1/2 c Fiber One

     -1/2 c Fiber One Honey Clusters

     -1 c Unsweetned almond milk

•AM Snack:

     -2 pieces peanut butter and jelly toast

•Lunch:

     -Chips and salsa

     -Homemade pretzel

•PM Snack:

     -3 squares dark chocolate

•Dinner

    -2 Mushroom veggie burgers (recipe follows)

    -1/2 c vegetarian baked beans

    -steamed broccoli

Mushroom Burger recipe:

http://www.nytimes.com/2010/01/14/health/nutrition/14recipehealth.html?em

January 14, 2010

RECIPES FOR HEALTH

Mushroom Burgers With Almonds and Spinach

By MARTHA ROSE SHULMAN

These delicious vegetarian patties have a great texture because of the

almonds and bulgur. Like other vegetarian patties, they can be a

little tricky to turn when you brown them. If they break apart, just

patch them together.

¼ cup fine bulgur

½ cup roasted almonds

2 tablespoons extra virgin olive oil

1 pound fresh mushrooms, trimmed and quartered

2 large garlic cloves, green shoots removed, minced

1 teaspoon fresh thyme leaves

Salt and freshly ground pepper to taste

2 tablespoons dry white wine (optional)

1 6-ounce bag baby spinach, rinsed, or a 12-ounce bunch of spinach,

stemmed and washed

1 egg, beaten (optional)

Whole grain buns and condiments of your choice

1. Place the bulgur in a bowl with a little salt if desired. Cover

with ½ cup hot water and leave for 20 to 25 minutes, until most of the

water has been absorbed and the bulgur is soft. Drain through a

strainer and squeeze out the water.

2. Meanwhile, in a food processor fitted with the steel blade, grind

the almonds coarsely.

3. Heat 1 tablespoon of the olive oil in a large, heavy skillet over

medium-high heat and add the mushrooms. When they begin to soften and

sweat, turn the heat to medium and cook, stirring often, for 5

minutes, until the mushrooms have softened. Add the garlic, thyme,

salt, pepper and white wine, and continue to cook, stirring, until

there is no more liquid in the pan, about 5 minutes. Remove from the

heat, transfer to the food processor and process until very finely

chopped.

4. Return the pan to the heat and add the spinach, a handful at a

time. Cook just until it wilts and remove from the heat. Transfer to a

strainer and, with the back of a spoon, press out excess water. Add

spinach to the food processor and process with the mushrooms and

almonds until the ingredients are well blended. Scrape the mixture

into a bowl, stir in the bulgur and egg (if using), and season to

taste with salt and pepper. Form into patties. If there is time, cover

and chill for 1 to 2 hours.

5. Heat the remaining oil in a large, heavy skillet or on a griddle

over medium heat, and brown the patties for 3 minutes on each side,

being very careful when you turn them over. Don't worry if they fall

apart; just patch them together. An offset spatula works well for

turning them, and when you remove the patties from the pan, it helps

if you place the bottom bun over the patty, slide the spatula

underneath the patty and, with your hand on the bun, flip it over.

Serve with the condiments of your choice.

Yield: 4 to 6 patties, depending on the size.

Advance preparation: The mixture will keep for up to a day in the refrigerator.

I have to say that I really, really liked these burgers. I put my

regular burger toppings on and liked it so much, I went back for a

second one. I highly recommend it; just realize that prep time does

take a little while, some making ahead would be a good idea.

Try them out for yourself and then let us know what you think!

Food Diary 1/19/10

Okay, so I really pretty much blew it yesterday, so I'm going to do better today. Here is what I've eaten:

• Breakfast:
• 1 c. cooked Oatmeal with 2 T Flaxseed, 2 T organic brown sugar and 2 T real maple syrup: 360 calories
  
• AM Snack:
• 1/4 c raw almonds: 200 calories
  
• Lunch:
• 1 c veggie chili: 200 calories
  
• PM Snack:
•  Salsa and chips: 175 calories
  
• Dinner: 
• 2 Bean Burritos: 600 calories

• Dessert:
• 1 Grapefruit: 80 calories

 Total calories: 1615.
That is definitely better than yesterday!

Food Diary 1/18/10

Seeing as I'm doing this vegan things and sometimes I'm not keeping really close track of what all I am eating, I decided I will put it here for anyone to see. I also want to highly encourage everyone to either add their food eaten to the comments below, or start your own blog to keep track. I will also share recipes of favorite meals too!

• Breakfast:
• 1/2 c Fiber One cereal
• 1/2 c Fiber One Honey Clusters cereal (full discloser: there is dry milk in this cereal, but it is the second to last ingredient and once it is gone, I am done with it).
• 1 c unsweetened almond milk
• Total calories: 180

• AM Snack:
• Banana: 100
  
• Total calories: 100

• Lunch:
• 1 c veggie chili: 200
  
• Total calories: 200

• PM Snack:
• Cascadian Farms Almond Granola Bar: 180
  
• Clementine: 35
  
• Total calories: 215

• Dinner:
• Salad: 200
  
• Grilled Veggie Ciabatta: 775
• Fries: 460
• Total calories: 1435
• Calories for the day: 2130

Okay, this didn't end up so well. Had a great day until dinner, but we took Mom out for a belated birthday dinner and that is where I blew it. I had planned on getting this sandwich before hand (ordered without cheese!) but guess I should have looked up the calories before I decided on it. But, with the cheese, it would have been 996 calories! A couple great places to look up nutrition facts (if you don't have a label or going to a restaurant that doesn't post nutrition facts) are www.CalorieKing.com and www.FitDay.com.

Good news is, I taught a boot camp class today and burned 525 calories there alone. Plan to keep the calories down for the next few days to make up for tonight. :)

Feel free to add your food journal here or start your own and leave a comment with the link, if you want to share!

Until tomorrow!

My New, Crunchy, Vegan Life

About the middle of December, I saw this little ad on Facebook about a 21-Day Vegan Kickstart. Well, it intrigued me, so I clicked on it. It was for a PCRM (Physicians Committee for Responsible Medicine) and is also being supportive by lots of the more well known vegans, like Alicia Silverstone, Rory Freeman (Skinny Bitch), Bob Harper and Marilu Henner.

I actually started a little early, kind of a test run to see if I could handle it before I really committed to it. So, on December 27th, I went vegan. It has now been 22 days, and I can honestly say that I am really loving it. Not only do I feel lighter, calmer and more energized, but I lost 5 lbs. almost immediately. In addition to that, I've become even more aware about what the animals go through to become part of our diet (it's not pretty, not at all).

I've been cooking with many new things that I haven't used before, like miso, tempeh, brown rice sugar, tofu, mirin, TVP, nutritional yeast and more. All of these things can be found in a health food store or Amazon, so it's pretty easy to get set up. Some have been hits and some misses, but it has been fun.

Today, I had oatmeal with some organic brown sugar, ground flax seed, maple syrup and almond milk. Also had a almond granola bar, salsa and chip and homemade tomato soup and grilled "cheese" sandwich with fakin' bacon and tomato. For dessert, I had vanilla soy yogurt with some strawberry jam and Fiber One mixed in. Pretty normal meals and all really good!

I really think I'm going to be sticking with this. I've already read "The Kind Life" by Alicia Silverston and now "Vegan Freak". Quite interesting stuff and must reads if you are even a bit interested in the idea of being a vegan.

Going out to eat has been a bit more interesting. I've had veggie pizza without cheese, veggie sandwiches, and yesterday, nachos without any meat, cheese or sour cream (poor waitress was rather confused....). At lease the nachos were already coming with black beans and the usually nacho veggies. So it all worked out :)

I plan to continue writing about my experience and things I learn, so stay tuned!

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