Diet: (noun)

A way of living, or thinking, a day's journey.

Saturday, January 30, 2010

Tofurky Vegan Sprouted Bagel

Does this not look AMAZING!!! Ahhhh....

I have been juicing for two days straight and am wanting FOOD!!! Ha ha ha... So on top of my fabulous Tofu, Rice, Veggie and Sprout Bowl I made for lunch today, I made an excellent bagel sandwich to finish off my night!!
Sprouted Vegan Bagel (from Trader Joe's), Mustard, Lettuce, Tofurky and my phenomenal home made Alfalfa Sprouts!!
Oh I ate this yummy bagel and was instantly feeling like ANOTHER! ;) As easy as I could have whipped me up another... I had to refrain myself! "Take it easy Malynda!"

But I had to share, for it truly was appetizing!

Have a fabulous night!!!

Eating for a Better ME

It's been 11 days since going 100% Vegan.

I can feel a HUGE difference... in the way I think, the way I feel, my stamina in the gym and my all around purpose as a motivational influence.
I am treating myself the way I deserve to be treated; with absolute love, kindness and honesty. I've taken out all the bad in my diet: Sugar, whey, animal bi-products and replaced them with pure GREEN juice, whole grains, fresh fruit and Vegan friendly cooked foods.

The power that food has on your mind and body is amazing. I'm fascinated with all of it. As I learn more and more about my Vegan diet and living for a better me, I find that kindness really isn't that difficult to come across.

Look in the mirror and tell yourself what you see. I see a Gorgeous Woman who has grown into her own skin, who is PROUD of who she has become in life. I see a mother and a wife who wants only the BEST for her family. I see honesty and pure joy. I see the benefits of a kind diet settling in all over my body; shiny hair, clear complexion, bright eyes and a sincere smile. I see ME and the person I want to be. I see knowledge. I see a student who is still learning. I see a teacher and a positive influence to those around her. I see the sun beaming out of me with life and amazing energy!! I see ME!
What do YOU see in yourself?

I'm doing this transformation (as a Vegan Show Girl) the way I want to do it... honest, pure and simple! I understand I have a lot more to learn, and will continue to seek the information... but in the mean time, I won't cause stress on myself for setting a deadline to look the way I want to look (for the show). I will do my best with my transformation, keeping it strictly Vegan and High Raw... the results will follow... in time!

Be kind to yourself and be kind to others :)

Tuesday, January 26, 2010

Vegan + Superior Nutrition = SPROUTS!!

Vegan or not, everyone needs sprouts in their diet. Our bodies are being damaged inside, and mercilessly, by toxic chemical reactions. Toxic chemical additives and hazardous wastes in our air, water, and food supplies will continue to pervade our living and working environments. These toxins are returning to us in everything we eat, drink, and breathe. Thankfully, much of the internal damage they do heals automatically, like that cut on our finger. However, when our body is not adequately nourished it can't neutralize and expel these poisons fast enough. They build up in our body, and so does the invisible damage they do. Toxic build - up can severely damage our immune system.

A body that is toxic is like a cut with dirt in it. It is contaminated and may not heal properly. It needs to be cleaned and given the nutrients it needs to disinfect, detoxify, rebuild, and heal itself. Many of us have already recognized this fact of health and are
being more careful about our nutrition. There is a food source in Nature full of concentrated nutrients that can help our body detox - and rebuild our immune system.

Sprouting has become a ritual in our home... that and Juicing!

Being Vegan and making sure that I get as much nutrients as I possibly can, I alternate my sprouts (by protein, calcium, iron, potassium and other vitamins).

This week's sprouting includes Green Pea, Radish Sprouts, and Alfalfa Sprouts.

Green Pea: Rich in chlorophyll, protein, enzymes and minerals.

Radish Sprouts: High in vitamins, A, B-1, B-6 and C, folic and pantothenic acids, niacin, potassium, iron and phosphorous. When exposed to light, they turn light green with chlorophyll.

Alfalfa Sprouts: High in protein, essential amino acids, and eight digestive enzymes; vitamins A, C, B complex (including B-12), D, E, and 4 minerals; iron, phosphorous, calcium, magnesium, and potassium, and - when exposed to light - high in chlorophyll.

I include my girls in on my sprouting FUN! They love it! Sprouting is easy and sooo good for you!!

Want to learn HOW to sprout and witness the ease of it... just watch Kristen's Video: How to Grow Sprouts.

A weekend of Inspiration

2009 winner of the MaxFormation, Toni Warrick was here in Phoenix, Az this weekend! Toni came to talk about her journey with weight loss and full on body transformation. Toni's story is amazing and truly inspirational. Toni answered questions for others that were doing the 12 week transformation and one's that needed guidance on their own individual success. Listening to her was one thing that I needed... she had said that the scale meant NOTHING as long as you were losing inches and body fat. As much as I have heard this before and know the truth of it, it was hearing it from TONI that made it really sink in to my head.
After the questions and answers with Toni, she then put on a Bootcamp Class that we all got to participate in. It was Fun, Exciting and Sweat Dripp'n!! And guess what?! I LOVED IT!! :)

I had even mentioned to Toni that I was doing this transformation Vegan... she didn't bash on it or try to talk me out of it she just guided me in the direction of vegan supplements and told me that I CAN do it! What a GAL! :)
Toni has made an impression on me and so many others! She is one that I will remember and follow for years to come!

Cheers to YOU Toni and your amazing success!

Follow Toni and her never ending success at

Friday, January 22, 2010

Raw Vegan Meltdown

My camera phone can't do enough justice to show you the great results I am getting from my Raw Vegan meal plan... But know this! I am shedding the inches, feeling amazingly strong and have tremendous ENERGY!!!!

I woke up this morning feeling light and happy :) I wanted to get up so bad, then looked at the time and it was 3:30 am. I second guessed getting up and doing a little work before heading to the gym... but thought NAH!! Instead I put my 2 year old in the bed with us and snuggled with her for an hour then got up to get ready for the gym.
This morning I did Shoulders and 45 minutes of really good cardio.
Here is my workout:
10 Minute Warm - up on the Elliptical

Lateral Deltoid Raise
* Set 1 - 15lbs 12 reps
* Set 2 - 20lbs 8 reps
* Set 3 - 25lbs 8 reps
* Set 4 - 25lbs 8 reps
* Set 5 - 25lbs 8 reps

Standing Shoulder Press
* Set 1 - 20lbs 8 reps
* Set 2 - 20lbs 8 reps
* Set 3 - 25lbs 6 reps
* Set 4 - 25lbs 4 reps
* Set 5 - 20lbs 6 reps

Posterior Deltoid Fly
* Set 1 - 10lbs 12 reps
* Set 2 - 15lbs 12 reps
* Set 3 - 15lbs 12 reps
* Set 4 - 15lbs 12 reps
* Set 5 - 15lbs 12 reps

Seated Deltoid Flies
* Set 1 - 15lbs 12 reps
* Set 2 - 20lbs 12 reps ( My old trainer stopped me on after these two sets saying I was lifting too heavy and needed to focus on my form... so I took his advice and took it down to 10lbs and really FOCUSED on the muscle I was working)
* Set 3 - 10lbs 12 reps
* Set 4 - 10lbs 12 reps + pulses
* Set 5 - 10lbs 12 reps + pulses

Single Deltoid Raise (alternating arms)
* Set 1 - 15lbs 12 reps
* Set 2 - 10lbs 12 reps
* Set 3 - 10lbs 12 reps
* Set 4 - 15lbs 10 reps

20 Minute Max Interval Training on the Elliptical
25 Minutes Steady pace on the Treadmill keeping Heart Rate at 165 BPM

Post Workout:
* 2 Scoops Sun Warrior Protein
* 1 Scoop Raw Greens Powder
* 2 Tbs Hemp Protein Powder
* 1 Cup Coconut Milk

Thursday, January 21, 2010

Kristen's Raw 17th Awesome Giveaway: FREE RAW VITAMINS

It's time for another awesome giveaway (here was the last giveaway I hosted). The prize for January? RAW VITAMINS from VITAMIN CODE. I will be drawing the name of 1 winner for a bottle of their Vitamin Code Raw D3 - The Hottest Nutrient Under The Sun. (How cool of them to offer this to my readers!)

Right now, with this being winter in the United States, I suspect there are a lot of people out there who are in need of this important nutrient! Vitamin D3 is vital for many functions including to help build a stronger immune system. Here is what Vitamin Code / Garden of Life had to say about Vitamin D3...

As vitamin D deficiency has become more prevalent, the attention and focus paid to vitamin D have increased, and for good reason. Most people familiar with vitamin D understand that this nutrient is essential to skeletal system health.† Along with calcium, vitamin D is considered vital for maintaining healthy bones.† Vitamin D actually regulates the use of calcium in the body by dramatically increasing its absorption and utilization.

Much of the interest in vitamin D stems from the fact that it’s found throughout the body in over 600 receptor sites including the brain and the heart. Due to the fact that vitamin D receptors are so prevalent in the body, research has increased on vitamin D, and seemingly everyday new studies tout the health benefits of vitamin D consumption.

Recent studies have also shown that vitamin D supports immune health by helping to regulate the immune system.† The brain is home to dozens of vitamin D receptor sites, and vitamin D has been shown to enhance memory and concentration.† Vitamin D supports healthy digestion, again since receptor sites are found from the mouth all the way through the intestines.† Healthy vitamin D levels support two increasing areas of concern—breast health for women and prostate health for men.†

†These statements have not been evaluated by the Food and Drug Administration.

The drawing will end on January 22nd at 11:59pm... so don't wait!! Enter to win today!!!
Visit Kristen's Raw Blog and answer the question to be entered into the drawing!!

Wednesday, January 20, 2010

Day 3 High Raw Vegan Intake and Workout

This morning I woke up at 4:30am CRAVING Green Juice! I would have fired up the juicer to get me my juice too! But I had a large mason jar in the fridge from the night before that I drank out of :) YUM!

Today's workout was Chest and Triceps

Push ups
* Set 1 - 10, Set 2 - 7, Set 3 - 7 (these I did at the very end of my workout and probably should have done them closer to the beginning because my chest and triceps were so fatigued.

Bench Press (Laying Flat)
* Set 1 - 20lbs 10 reps
* Set 2 - 25lbs 6 reps
* Set 3 - 20lbs 8 reps
* Set 4 - 25lbs 6 reps (barely!! Lol)

Bench Press (Incline)
* Set 1 - 25lbs (this was heavy) 6 reps
* Set 2 - 20lbs 8 reps
* Set 3 - 20lbs 6 reps
* Set 4 - 20lbs 6 reps

Tricep Dip (Go till Failure is reached)
* Set 1 - 35
* Set 2 - 18
* Set 3 - 14
* Set 4 - 14

Tricep Pulldown
* Set 1 - 35lbs 6 reps
* Set 2 - 32.5lbs 10 reps
* Set 3 - 35lbs 8 reps
* Set 4 - 32.5lbs 8 reps + small pulses

Double Arm Tricep
* Set 1 - 20lbs 12 reps
* Set 2 - 25lbs 10 reps
* Set 3 - 25lbs 10 reps
* Set 4 - 25lbs 10 reps

Tricep Extension
* Set 1 - 20lbs (too light) lost count of reps ;)
* Set 2 - 20lbs (too light) lost count AGAIN of reps! ;)
* Set 3 - 25lbs... Yep! Lost count again!! ha ha ha
* Set 4 - 30lbs 8 reps

Chest Flies
* Set 1 - 15lbs 10 reps
* Set 2 - 17.5lbs 6 reps
* Set 3 - 15lbs 8 reps
* Set 4 - 17.5lbs 5 reps

20 Minute Max Intervals on the elliptical
20 Minutes Running on the Treadmill (holding a steady HR at 165 BPM)

High Raw Vegan Intake:
Pre workout:
* 1/4 Jar Green Juice

Post Workout:
* 2 Scoops Sun Warrior Protein

* 2 Synergy Raw Organic Drinks (My FAVE!!)

* ToFu
* Endamames

Green Juice (3/4 Jar)

Protein Smoothie:
* 1 Banana
* 2 Scoops Vanilla Sun Warrior Protein
* 1 Scoop Raw Greens Powder
* 4 Tbs Hemp Protein Powder

Made another Protein Smoothie, just like the one above but with no Greens and instead of water, I had SoDelicious Coconut Milk (1 cup)

At around 4:30pm today, I became extremely tired! It was so crazy... I have been experiencing a lot of energy this week and was just taken back with the loss of energy. I drank my first protein smoothie then took a hot shower thinking that would help wake me up, but it didn't. I remained tired all night long. I noticed that I had only had 995 calories this far into my day and needed more before I could even think about calling it a night. So that's where my second protein shake came in. Bedtime: 7:30pm :)

Total Calories: 1470
Total Protein: 139g

Tuesday, January 19, 2010

Day 2 High Raw 100% Vegan: Leg and Ab Workout

This morning was GREAT!!! I am so proud of myself. I went into that gym and I OWNED IT!!!! Ha ha ha ha... Seriously! I took charge of my workouts and didn't let up. I lifted heavy and maxed out at 6-8 reps.

Here it is, my leg exercise from this morning:

Pre-Workout Drink:
* One Scoop Sun Warrior Protein (Vanilla)
* One Scoop BCAA


Leg Extensions
* Set 1 - 90lbs, 8 reps
* Set 2 - 100lbs, 8 reps
* Set 3 - 120lbs, 8 reps
* Set 4 - 120lbs, 8 reps
* Set 5 - 130lbs, 6 reps

Leg Curls
* Set 1 - 90lbs, 10 reps
* Set 2 - 100lbs, 8 reps
* Set 3 - 110lbs, 6 reps
* Set 4 - 120lbs, 8 reps
* Set 5 - 120lbs, 8 reps

* Forward - Set 1 - 20 reps, Set 2 - 18 reps, Set 3 - 16 reps, Set 4 - 16 reps
* Inverted - Set 1 - 13 reps, Set 2 - 13 reps, Set 3 - 10 reps
* E-Verted - Set 1 - 13 reps, Set 2 - 13 reps, Set 3 - 10 reps

Squats (on Smith Machine)
* Set 1 - 110lbs, 8 reps
* Set 2 - 120lbs, 8 reps
* Set 3 - 120lbs, 6 reps
* Set 4 - 120lbs, 8 reps + 5 pulses at 90 degree angle

Walking Lunges
* Sets 1 - 4 - 15lb dumb bells, 12 steps (6 on each leg)

Hamstring Dead Lifts
* Set 1 - 30lbs, 12 reps
* Set 2 - 40lbs, 8 reps
* Set 3 - 40lbs, 8 reps
* Set 4 - 35lbs, 8 reps
* Set 5 - 40lbs, 8 reps

20 Minutes on the treadmill (running)

* P90X Ab Ripper X The Name says it ALL!

With my first rep on most of these, I had to find where my failure weight was, so now I have a better idea for my next Leg day. The Leg Extensions and Leg Curls took me a couple sets to find my "heavy" weight and failure at 6 - 8 reps.

Post - Workout Drink:
* 2 scoops Sun Warrior Protein (Chocolate)
* 1 scoop BCAA
* 1 scoop Greens Powder

*Note - I felt so good this morning. So strong! I woke up at 4:30am ready to GO! Lifting the weights was FUN!!! Yeah!! I know!!! I really enjoyed my workout this morning... and even though I didn't run for as long as I wanted to, I still felt good with doing 20 minutes. I was pouring sweat! My clothes, my head, my chest were all just dripping of sweat! I LOVED it!!

QUESTION: What are your thoughts on BCAA Supplements? I am adding the BCAA powder to my pre and post workout drinks... I've noticed that the Sun Warrior has a sufficient amount of Amino Acids in it, so is the BCAA necessary?


Monday, January 18, 2010

Diary of a Raw Vegan Show Girl... New Video!!

Experiment: Raw Vegan Diet and Lifting Heavy (Week 1)

Last Friday at the gym really set me off to make the decision to go full out VEGAN for this transformation. I have been eating egg-whites, tuna, and lots of WHEY! I'm tired of it. My body wasn't digesting the high quantities of protein that I was consuming and I was remaining constantly bloated, icky feeling and not losing a single pound. At the gym, I jumped on the scale and was at a disappointing 155 Lbs (I started this transformation 9 weeks ago and weighed in at 156 lbs!!) I understand that muscle weighs more than fat, and I wouldn't let the weight bother me, but I have a goal weight for the show of 135 lbs and I MUST be close to that to compete. Being at this for 9 weeks and not budging the scale messes with your head... BUT! I won't give up!

I wanted to go back to my Vegan lifestyle but in all honesty, wasn't sure how with all the weight lifting. I know Vegans Body build I just didn't know enough to train myself as a Vegan.

So this Saturday I met up with one of my GREAT Friends, Kristen Suzanne of Kristen's Raw. This girl is AMAZING!! She's not only super gorgeous and a fun loving spirit, but she is SMART... like REALLY smart! I can sit and talk with her for hours just picking her brain on health, veganism, Raw and so much more... it's awesome!
We sat and talked about where I would get my protein intake from my Vegan options. We went over my weight training for the week and my calorie consumption. This week is going to be a great experience, I have so much faith in everything that we talked about and everything that I am about to do.
This weekend I ate a very CLEAN diet (consisting of Green Juice, Raw Goods, and Vegan Foods), I feel better today than I have felt in the past 9 weeks!

So here's the plan for the week...

Post workout: (6:30 am)
* 2 scoops Sun Warrior Protein, 1 tablespoon Fruits of the Earth, 1 scoop Greens Powder
(Kristen gave me this recipe and calls it a Grenade! I love it!)

Before Breakfast: (7:30 am)
* Fresh Green Juice

Breakfast: (8:30-9 am)
* 2 Scoops Sun Warrior Protein Powder
* 1 Apple

Snack: (10:30-11 am)
* Green Juice

Lunch: (12-12:30 pm)
* Gardein "chicken" breast
* 1 cup steamed veggies
* Seared ToFu
* 1 Cup Steamed Veggies

Snack: (2-2:30 pm)
* Green Juice
* 1 Apple or Carrots (30 minutes after drinking Green Juice)

Late Snack: (4:30 pm)
* 2 Scoops Sun Warrior Protein

Dinner: (6:30 pm)
* Green Juice
* Large Salad

I'll count my calories today to give you an idea of my calorie intake. If Kristen and I feel we need to adjust the meals or snacks, then I'll let you all know :)

This morning at the gym I did:
* 35 Minutes Cardio
* Back and Biceps
** Reaching failure at 6 reps and pushing to complete 8 reps.

This morning's Weight: 151.5 Lbs

I'm really excited about what we have planned for this week... 100% Vegan and High RAW!! I couldn't be happier!! It will be interesting to see what happens with my body, and to share the results daily with all of you!! :)


Tuesday, January 12, 2010

Pre and Post Workout Nutrition

I went to bed last night reading THRIVE a Vegan Nutrition Guide written by Brendan Brazier (a vegan professional ironman triathlete) and came across information on "Nutrition Before, During and Post Exercise." I was so thrilled to read this!! Now it is mentioned in the book that "The most important factor in a pre-exercise snack is DIGESTIBILITY." Following this sentence is great information on choosing the right foods for easy digestion. Brendan also says, "The ratio of carbohydrate, fat, and protein in the pre-exercise snack is determined by the intensity and duration of the activity."

There are 3 basic levels:
Level One: High Intensity, shorter time; activity lasting one hour or less.
Level Two: Moderate Intensity, moderate time; activity lasting between one and three hours.
Level Three: Lower Intensity, longer time; activity lasting more than three hours.

So for my AM Cardio Session, I put myself in the Level One category (High Intensity, shorter time; activity lasting one hour or less). My AM cardio is 20 minutes high intensity max interval training on the elliptical followed by 20 minutes cardio keeping my heart rate at 165 BPM.

Brendan says that "For short bouts of high-intensity exercise, fuel up on simple carbohydrate." The healthiest source being FRUIT. "Dates are a good choice since they are rich in glucose, a simple carbohydrate."

Pre-Workout Snack:
3 coconut oil filled Dates (coconut oil is a rich source of medium-chain triglycerides. This form of fatty acid is excellent for quick energy!)
1 banana

Post- Workout Snack:
After my cardio at the gym, I came home to have one scoop (1/2 a serving) of the Berry Flavored Vega Complete Whole Food Health Optimizer in water. (The taste gets some getting use to, but the value of it and the optimal nutrition that is incorporated in each serving has be asking more MORE!)

My post workout snack was also my re-fuel for my weight training workout.

After an intense LEG workout, I went for a Recovery Drink. I chose the P90X Recovery Drink Formula (not Vegan) which I put in Rice Milk.

All in all, I feel really good!! I have amazing energy and feel "light."

My new Recovery Snack will be a pudding recipe from Thrive :) I can't wait!!

Now it's time for breakfast!! Smoothie it is! (one hour later)
Chocolate Almond Smoothie (antioxidant-rich!)
(Recipe from THRIVE :])
1 banana
2 fresh dates
1/4 cup almonds
1 tsp ground flaxseed
1 tsp hemp protein
1 tbsp cacao nibs
100% RAW!! :)


January 12, 2010 Transformation Pics:

Monday, January 11, 2010

Day one Vegan, 9 weeks till Show!

Today was a piece of cake to maintain my vegan diet... however! Keeping my eye on my macronutrient ratios while eating vegan was difficult.

This is what I ate today:

30 minutes after waking up: Green Juice (Collard Greens, Celery, Cucumber, Carrots and Kale).

Lunch: Garden Vegetable Soup from Paradise Bakery (so cool that they offer a Vegan soup!!)

Snack: Berry Flavor Vega powder with small handful of Almonds

Snack: Almonds

Dinner: 2 Vegan Black Bean patties with Raw (and homemade) Sauerkraut.

Dessert: Large jar of Green Juice

This meal plan would NOT fly with my old trainer!! No Way!!!

So this is where I really need to sit down and THINK about how I will need to arrange my food so that I am meeting my ratios for each meal. The Macronutrient Ratio plan is designed to slim the body down while help to build muscle in prep for the Show. So I feel I must keep to this plan... but do it Vegan style... Hmmmm....

Any suggestions would be GREAT!!!


Sunday, January 10, 2010

Vegan and SEXY!!

Feeling my BEST and ready for the Last 9 weeks!

I'm one week into my 12 week diet plan... and so far... I hate it!! ha ha ha... Not because I'm limited to serving sizes, but because I'm eating all animal protein!! My body is refusing it.

I've put my body through enough already, and I'm ready to call it QUITS!!! Yep! QUITS!!!!

Ha ha ha... let me explain "QUITS!" I'm not a quitter by any means. When I put my mind to something, then I follow through until my goal is accomplished. And that's it!

So here's what I'm "quitting": ANIMAL Bi-Products!! I'm going back to my Vegan ways!! I know that I only have 9 weeks till show time, but I have to go where my heart is. My body is not cooperating while eating the amount of animal protein that I am eating (210 grams of protein every day!). I was gonna wait till after the show to go back to my Vegan lifestyle, but why wait! I've gone back TODAY! And I feel PHENOMENAL!!

I know that I can train as intense as I do while eating plants and whole foods provided by Mother Earth. This will be a great journey and a wonderful experience to finish out these last weeks as a strong and healthy Vegan.

I will have to teach myself how to do the ratio plan with tofu, soy and possible Vega products. It CAN be done and I am so excited about doing it!!

As far as today... I juiced celery, cucumber, kale, collard greens and carrots. I am drinking juice all day to re-energize my body and rid myself of the toxins I have added to my body over the past 8 weeks. I feel so much better! I feel HEALTHY and STRONG!!

I can't wait to share this experience with all of you! I have great support from my amazing husband :) He loves me so much and wants to see me succeed... we both agree that THIS is the way!!

I am at 150 pounds right now and my goal is to be at 130-135 pounds for competition. I am not losing weight at all! I am losing inches which is GREAT! But I want to see the number go DOWN! My loving and Kind Lifestyle will shed this weight off, without a doubt.

I am by myself as far as training now... I said Goodbye to my trainer last week. I am doing workouts from the ChaLEAN Extreme Push and Lean Phase along with added cardio from INSANITY! I haven't been so excited about this entire journey until RIGHT NOW!!!!