***Did you see? I have compiled all of my recipes in one, easy to navigate recipe index–check it out here.***
A big question people often have is: do you have to count calories to lose weight?
The answer is–no.
But it does help (a lot).
Like a budget, it gives you direction & helps you stay within the parameters you need to make sure you’re burning more calories than you’re take in (which will result in weight loss). I know there are a lot of diets that say: just eat these foods & you’ll never have to count calories again. Lowfat, no-oil vegan diets advertise this benefit, but I don’t take this approach (see Is Dr. McDougall right? for more of my thoughts on lowfat diets). I think there is value in counting calories (at least for a time, or for periods of time, when needed), even if you’re eating a whole foods vegan diet.
Though I confess, I hate counting calories.
But each time, after I have a baby & need to lose weight, I know I need to start out tracking my food & counting calories. I like the Weight Watcher’s point system & use it for about 8-10 weeks. I like the Weight Watcher’s system because it keeps things simple (somehow tracking single digits is much easier than triple, quadruple digits).
After that, I’ve gotten into the rhythm of weight loss & have a pretty good idea of what I need to eat (including kinds of foods & portions) I stop tracking food & calories. If I find that I’m not losing weight after making the switch, I go back to tracking food for a few days to help me get back on track. For some people, they may need to track their food intake for much longer,
I do believe in intuitive, volume eating (particularly of whole plant foods), & ultimately this trumps calorie counting.
But there is some value in knowing calorie counts. It’s like, if you’re trying to get out of debt, it would be ridiculous to say, “I don’t need to keep track of my spending or have a budget. I’ll just spend less.” It’s far more effective to have a plan of action, to have a budget, & to keep track of all your expenditures. The same goes for weight loss. Keeping track of calories can help you to make better decisions throughout the day. A matter of a mere hundred calories each day (an extra helping at dinner, say), is enough to sabotage efforts to lose weight.
{I go into much greater detail about the role of calories & weight loss in my ebook, Fit, Strong, Lean: The Diet. You can check it out here.}
So, with that in mind, I’m at the point where I’m going to take the training wheels off & stop keeping track of food intake. We’ll see how it goes in next week’s weight loss report.
Weight Loss Update
{You can see all prior updates, here.}
starting weight: 204 lbs.
present weight: 175.2 lbs.
I just had to add this picture. I love those blue blue eyes.
Total loss this week: 2 lbs.
Total overall loss: 29 lbs.
*fist pump*
Also, I mentioned on facebook that, this week marks the first time I’m able to wear non-maternity jeans! It feels so awesome to be able to wear my old clothes again.
I was telling Joseph that in a little less than 3 months, I’ve lost 29 pounds. This means I’ve burned over 70,000 more calories than I’ve eaten.
Had I just maintained my weight, think of how much more food I could have eaten! (Soo much ice cream….)
Yet, the thing is, on the Fit, Strong, Lean diet, I rarely feel hungry. I don’t feel deprived. And I’m certainly not relying on will power. It’s because high-fiber, nutrient dense plant foods (like these) fill me up, give me energy & nutrients, on fewer calories.
This week’s fit recipe: Thai Quinoa Coleslaw
This vegan, naturally gluten-free dish is quick & tasty.
My kids are just like other kids & have their finicky moments, especially when it comes to salads. But this one is a hit with them. And like so many of my salads, this is a salad meal (filling enough on it’s own).
a quick & easy quinoa salad with a Thai twist
Ingredients
- 1/2 head medium/large green cabbage
- 4 carrots
- 3 stalks celery
- 1 bunch cilantro
- 1/2 c. peanuts (or cashews)
- 2 TBS. agave
- 2 TBS. raw apple cider vinegar
- 2 TBS. rice vinegar
- 1 1/2 TBS. sesame oil
- 3 TBS. low sodium soy sauce
- 1/4 tsp. powdered Asian ginger
- 1/2 tsp. garlic powder
- 1 TBS. coconut oil
- 2 c. quinoa | red or plain
- 4 c. water
- 1/4 c. low-sodium soy sauce (or Bragg's liquid aminos)
- 1 1/2 tsp. siracha sauce (or 1 tsp. if sensitive to heat)
- 1/2 block firm frozen tofu (defrosted) --optional
Instructions
- First, the tofu in the quinoa is totally optional, but adds some extra protein to the meal. I like using frozen tofu that has been defrosted (make sure to squeeze out all the water before using) because when crumbled, it has a nice chewy texture (similar to eggs in fried rice, I think).
- On medium heat in a large cast iron skillet, melt coconut oil.
- Using a fine sieve, rinse quinoa under warm water & make sure to drain all the water (give it a few shakes).
- Add quinoa to skillet.
- Using a wooden spoon, stir until all quinoa is coated. Continue to toast quinoa, stirring occasionally, for a few minutes.
- Add water, turn up heat to high & bring to a boil.
- Cover the quinoa, & turn heat down to medium low. Cook for 15 minutes.
- While quinoa is cooking, peel & slice carrots into thin, long pieces. Place carrots in large salad bowl.
- Dice celery. Add to carrots.
- Slice cabbage lengthwise into thin slices, then chop into small pieces (doesn't have to be perfect, just try to make pieces smaller). Add to salad bowl.
- Whisk vinegars with agave, sauce & sesame oil. Add garlic & ginger powders & whisk again. Set aside.
- After 15 minutes, remove lid from quinoa. All the liquid should be absorbed. "Fluff" quinoa by stirring with a wooden spatula.
- Squeeze all the water out of tofu & crumble into small pieces. Add to quinoa. Whisk soy sauce & siracha & pour over tofu. Toss tofu & quinoa until tofu is incorporated.
- Return to the salad. Pour dressing over salad . Chop the peanuts. Add cilantro & chopped peanuts & toss.
- To serve: serve a cup or so of salad over a cup of quinoa.
- Leftovers keep refrigerated for 3-4 days.
45 g carbs, 12 g protein, 6.5 g fiber, 571 mg sodium, 9 g sugar; 9 WWP points
Hope you have a fabulous weekend!
P.S. If you’re looking for some Easter fare inspiration, check out Angela’s roundup of 23 vegan Easter menu ideas. Also, Cara has some adorable vegan & gluten-free Easter peeps & vegan gluten-free lemon bunny sugar cookies, you might want to check out!
Thanks for coming to bring joy today!
Did you know I’m also on twitter, pinterest, & facebook?
You can follow the blog via feedly or subscribe via your fave blog reader.
Have a question for me, or just want to say hello,
send me an email.
FYI: This post contains affiliate links. You know I only promote those things I can only 100% endorse. You purchase anything via these links, I earn a commission. Thanks for supporting bring joy!
Comments