Plate sizes have certainly changed over the years, increasing in diameter just like our waistlines. Our great grandmother's dinner plates looked like today's salad plates. “We're all visual, and it's so much easier to eat the right portion and feel satisfied when we eat on smaller plates,” says Cheryl Harris, MPH, RD, holistic nutrition coach in Virginia. If you’re eating in a restaurant that's using plates the size of manhole covers, try ordering your own salad or appetizer and sharing a main dish. When dining out alone, ask the server to wrap half your dish in a doggy bag before it's served, and enjoy the rest on a smaller appetizer plate — you'll never know what you're missing!
A 2017 study, published in the Journal of Nutrition, found meal timing had an impact on BMI. Researchers noted those with the lowest BMIs tended to fast for more than 18 hours between supper and breakfast, eat breakfast and plan for their largest meal first thing in the morning. (In comparison, those with shorter fasting periods between supper and breakfast, breakfast skippers and those who ate their largest meals at supper had higher BMIs).
On the other hand, keto and veganism don’t work very well together. As humans, we need to consume complete protein containing all nine essential amino acids (an “essential” nutrient can’t be made by the body and must instead be obtained through diet). Although animal protein provides all the essential amino acids in the amounts we need, plants only contain some of them.

If eating at restaurants feels like engaging in an atomic battle with your willpower, understanding menu terms will make picking the healthiest dish worlds easier. Next time you're choosing a meal, avoid anything described as batter-fried, pan-fried, buttered, creamed, crispy, sauteed, or breaded. Instead, skip straight to dishes that are baked, braised, broiled, grilled, poached, roasted, or steamed. Start being more conscious of what you're ordering when you eat out and enjoy the bikini body that follows.
“The weight starting coming off,” she says. “I remember I lost 9 lbs. my first week. After I had lost 100 lbs., I started trying more adventurous exercise. I became fascinated by fitness and seeing what new things I could accomplish with my body. I do things that I never dreamed were possible like running races, lifting heavy weights, and completing a sprint triathlon.”
How can I print off a copy of this to take to grocery store so I don’t have to hand write every item? Seeking healthier form of Keto that the Cardio Dr will allow with stents in place…does NOT WANT many saturated fats so thinking that vegetarian or even vegan may be the way to achieve compliance and wt loss. I have lost 30 since stent placement 2 years ago but have stalled out and asked about KETO – met a lot of resistance but agreement if I can get sat.fats down in my choice of foods.
I just found your site this morning and I subscribed so I’ll receive your emails now. I’m getting the hang of low carb cooking, I just need fresh ideas. I’m not a full vegetarian but I am cutting out most meats. Also, I limit my gluten intake. Gluten makes me so bloated. My biggest challenge is getting enough protein at every meal. I’m looking forward to trying your recipes.
Fat will constitute the most part of your diet, so it's important to choose the healthiest and highest-quality fats available. You also need a variety of fats to ensure you are giving your body everything it needs. Some fats are essential, while others are not. Some fats are also health-promoting, while others put you at risk of diseases. Here's more on what fat you need to eat on a vegetarian keto diet and where to get it:
The moment I walked into Samantha’s office and started talking to her I knew I found what I was searching for. I had realistic goals and I was willing to put in the time and effort to lose the weight the healthy way. Samantha was fantastic. She was able to relate to my personal story and actively listened to me. She shared her background with me and I could tell she was confident she could help me achieve my fitness goals. We worked out a plan together and when I left her studio that night I felt that a weight had been lifted from my shoulders. I had confidence that I was going to get the results I wanted and it felt wonderful to regain control. I realized that I had made a change from feeling sorry for myself to being empowered and taking control over my habits again. I was truly energized and so excited to put my plan into action with Samantha’s guidance! Over the next three months I underwent the biggest transformation of my life as I worked out with one of Samantha’s personal trainers, Chris Williams, only three days a week. I completely kicked my dependence on food for comfort as I followed Samantha’s inspiration and incorporating healthy food into my life. I saw immediate results both in my physical appearance and in the way I felt. Each week as I saw the pounds melting away, it gave me even more inspiration to work harder. I was transforming my lifestyle and that was a key attribute to my success.
While it hasn’t been formally studied, “it is generally observed that, if you are keto-adapted,” says D’Agostino, “it is easy to fast for prolonged periods of time. This has practical benefits for occupations where stopping to eat would be an inconvenience—such as for military personnel—and jobs where you do not want to lose the flow of productivity.” If you do get hungry during a fast, D’Agostino recommends taking a supplement that provides ketones (known as exogenous ketones), which will help sustain ketosis and energy. “I typically take a ketone supplement late afternoon and follow up with a whole-food meal in the evening,” he says.

How can I print off a copy of this to take to grocery store so I don’t have to hand write every item? Seeking healthier form of Keto that the Cardio Dr will allow with stents in place…does NOT WANT many saturated fats so thinking that vegetarian or even vegan may be the way to achieve compliance and wt loss. I have lost 30 since stent placement 2 years ago but have stalled out and asked about KETO – met a lot of resistance but agreement if I can get sat.fats down in my choice of foods.
But what if a vegetarian decides to go keto? Do people risk developing deficiencies and side effects by following a vegetarian ketogenic diet? More importantly, is this type of diet even sustainable? The short answer is yes – a keto vegetarian diet can be nutritious, sustainable, and healthy when you plan it right. It can also be satisfying enough to make you stick for the long haul.
I think that in some recipes you can substitute it with full-fat cheese or meat but in general, it really depends on the recipe. Nutritionally, macadamia nuts are similar but they would not be suitable for most recipes as a replacement (taste-wise). You could try to build your own plan by excluding avocados (please, use the filtering tool in KetoDiet Blog: Recipes). I hope this helps!
The research on vegetarian keto diets is limited, but anecdotally speaking, MacDowell says she noticed a handful of positive changes once she started following the diet. “I found that not only did I lose weight very quickly [though in a healthy amount of time], I also noticed things like joint pain was disappearing, my digestion was normalizing, little things that I didn’t at all expect,” MacDowell says.
kidney problems (kidney failure). Saxenda® may cause nausea, vomiting, or diarrhea leading to loss of fluids (dehydration). Dehydration may cause kidney failure, which can lead to the need for dialysis. This can happen in people who have never had kidney problems before. Drinking plenty of fluids may reduce your chance of dehydration. Call your health care provider right away if you have nausea, vomiting, or diarrhea that does not go away, or if you cannot drink liquids by mouth
If you are a petite woman who is five feet tall, a ten-pound weight loss may mean that you've lost up to ten percent of your body weight. That amount of weight loss will be very noticeable and can change her clothing size up to two sizes. But if you are a very tall athletic woman, a ten-pound loss probably won't even be noticeable and may not change your clothing size at all.
Anybody here who doesn’t love mac and cheese? We thought so! This creamy, cheesy pasta radiates a deep sun yellow as a result of the turmeric, mustard, and cheddar cheese. It looks startlingly similar to the boxed variety you’ll feel like you’re really naughty when, actually, you’re enjoying a bright and warm keto dinner. The recipe is pretty straightforward, and you can put the cheese sauce together while the cauliflower is cooking.
My wife and I decided to see Samantha early in 2006 because we decided that it was time for a change. I had decided to participate in the MS150 ride, a 172 mile two day charity cycling event to raise money for the National Multiple Sclerosis Society and the date was fast approaching. With that goal in mind and the hope of carrying less weight with me on those 172 miles, I went to Samantha hoping that she could help me prepare for the event. I had never worked with a trainer before and, to be honest, working out with weights intimidated me. I never really learned how to use any of the equipment in a gym and I really didn’t understand the principles of weight training. Moreover, I didn’t really understand anything about how to eat (perhaps that’s why I managed to gain weight while cycling semi-regularly).
Although fat makes a low-carb diet filling, studies show that protein is the most sating macronutrient by far. A common mistake for low-carbers is that they eat less protein in fear that they will go out of ketosis (as a result of gluconeogenesis). However, the truth is that you'd have to eat significantly more protein consistently to disrupt ketosis.
Most people are already getting enough omega-6 fatty acids since these are fairly common. But omega-3 fats are harder to obtain. The best vegetarian source of omega-3s include walnuts, olive oil, flaxseed, and chia seeds. However, studies show that your body needs fairly large amounts of plant omega-3s to convert it into its usable for [8]. Keep that in mind when planning a vegan diet.
I just found your site this morning and I subscribed so I’ll receive your emails now. I’m getting the hang of low carb cooking, I just need fresh ideas. I’m not a full vegetarian but I am cutting out most meats. Also, I limit my gluten intake. Gluten makes me so bloated. My biggest challenge is getting enough protein at every meal. I’m looking forward to trying your recipes.
MCT Oil. This oil is commonly derived from coconut oil and palm oil. It contains medium chain triglycerides, which are saturated fatty acids that skip normal fat digestion and go right to the liver where they are converted into ketones for fuel. Add it to your salad dressings, sauces, smoothies, fat bombs, and hot drinks like coffee or tea for a potent energy boost.
As with any new diet, you should consult a professional before committing, as it might not necessarily apply to extenuating health circumstances. It's also helpful to hear an expert's opinion firsthand. As for Smith, she's not entirely sold on the keto diet in the first place. "Some principles of the keto diet can be helpful," she says, such as few refined carbs and sugars. "When done right (more plant-based that is) it can be a great way to get some healthy fats in, but I don't find, especially for women, that it contributes to significant weight loss if that's a goal." While we're on the topic, it's also possible that you might need supplementation to your diet to achieve utmost wellness. "this is case by case, but often, in general, vegans/vegetarians need iron, B complex, b12, extra protein, and potentially zinc and biotin as well," Smith tells us. This is just another reason consulting an expert can be so helpful.
When using flax seed in your vegan diet, you can use them for anything from a breading on roasted vegetables, to making even a sweetened or savory porridge. It’s an incredible binding agent that is often used as a substitute in vegan baking for eggs, which makes it a prime candidate for everything from a low-carb pizza crust to some homemade crackers (maybe to enjoy with some avocado slices?). Try making our quick & easy Flax Seed Porridge with the recipe here.
Okay, I kid, but seriously. I have been skipping breakfast for as long as I can remember. I really only eat it on special occasions, if ever. It makes my calorie goals much easier to attain, and my body is totally cool with it. I don’t often wake up hungry. If you think you could handle waiting until noon to eat for the first time, give intermittent fasting a try. Even harder is to only do one meal a day, OMAD. This isn’t for everyone, especially if you get really hangry really quickly, but it is a great way to cut costs.
So this winter has been a real doozy. I’m sure if you’re reading this from your balcony in LA you’re probably like “WTF is this chick talking about?” but for the rest of us east coasters or Canadians, the struggle has been REAL. Honestly, sometimes the only thing that gets me through the cold nights is a warm meal (sorry salad, you’re out). This is where this Vegan Keto Walnut Chili totally comes into play.
In the vein of not being afraid to ask: connect with someone (a friend, neighbor, family member, coworker, etc.) that has a vehicle and ask to tag along on their grocery trips. They get to have a friend with you while you shop and you get a ride to the store, so it’s a win-win all around. People are eager and willing to help out, they just need to know how first!
"At 25, I was diagnosed with high blood pressure, high cholesterol and prediabetes, but I figured that was the norm because my family has a history of heart disease. Then one day I was sitting on the couch watching my 2-year-old daughter play. I realized that if I continued down that path, she would follow in my footsteps. Right then and there I decided to create a healthy new family legacy."

The diet of the moment is the ketogenic plan—people turn to it to lose weight, to manage chronic illness, or to find a healthier lifestyle. This high-protein plan focuses on meat, however. The goal is to eliminate carbs, jack up the protein, and force the body to burn fat for fuel (instead of its preferred source: carbohydrates). This phenomenon is called ketosis—but the meat focus prevents vegetarians from experimenting with the plan. Now there’s a vegetarian keto diet—dubbed ketotarian—that draws on nonmeat sources of protein. Here’s what you need to know about the vegetarian keto diet. Read the 13 things people get wrong about the keto diet.


“Before I started running and eating well, I was 205 pounds. While I was in grad school, my friends and I went out every night drinking, stayed out until the bars closed, and then went to Taco Bell before going home. I rarely cooked at home and often ate out. Looking back at what I ate then makes me realize just how unhealthy I was. I would cook a box of Kraft macaroni and cheese and eat the entire box or eat an entire frozen pizza and wash it all down with Dr. Pepper, and then go to Cookout or Taco Bell later—gross. I joined Weight Watchers in July of 2013 and now I weigh 133.5 pounds and I’ve been able to keep it off by exercising and maintaining my healthy eating.”
Hey Madison, you’ll want to check with your doctor on this first. I can say that eating lots of fibrous vegetables will aid in your fiber consumption and when you do eat meat, choosing the highest quality, fattier cuts will be key to getting all the beneficial nutrients you need. You could also try out our Greens Powder which will help with consuming a full spectrum of vitamins and minerals. You can check that out here: https://shop.perfectketo.com/products/perfect-keto-micros-greens-powder. Additionally, the scientific literature behind keto and seizure control is very extensive and many many people have found success with it. But like I said – it’s best to check with your doctor first.
The primary concern? Along these lines of eating is difficult to stay with on the grounds that it consolidates two prohibitive diets. Mass trusts the dangers exceed the advantages. In any case, on the off chance that you choose to attempt it, Mass alerts to approach the diet painstakingly, in a perfect world under the direction of a qualified enrolled dietitian who can enable you to pick your nourishments deliberately and guarantee you are enhancing the diet where required. Mass likewise proposes diminishing your carb allow steadily as opposed to going all out veggie lover keto medium-term so you don’t totally stun your framework.

“The original keto diet is extremely high in fatty meats, which is not good for our cardiovascular system,” says Melissa Bailey, RD, creator of the Nourished Fork. “The vegetarian version eliminates these meats and allows for more plant-based options, such as avocado and nuts and seeds. In general, the population is going towards a more plant-based, whole-foods diet, which is why the ketotarian diet is emerging.”
First things first: When you hear that the keto diet emphasizes consuming fats over carbs, that doesn't mean fats from drive-through fries or something of that sort (as sad as that may seem). It means consuming fats from things like avocado, eggs, nuts, seeds, ghee, and coconut oil. These healthy fats fuel your body's energy in replacement of carbohydrates, contributing to the aforementioned possible benefits of the diet. That's why these foods are a good place to start when talking about all things vegetarian and keto and can be considered as the building blocks of many healthy vegetarian/keto recipes.
Salad bowl again, this time a little more decked out! Spinach & arugula base (covered in mct oil, apple cider vinegar & @bragglivefoods nutritional yeast!) topped with 2 radishes, 1/4 cup of raw broccoli, 1/4 cup of red cabbage, 1/2 avocado, a @fieldroast field burger and 1oz of @treelinecheese cashew scallion cheese! I have never been so in love with a salad 😍- Meal Totals: 641.7 cals / 43g fat /42.2g protein /18 Net Carbs

Andrew Heffernan, C.S.C.S., is an award-winning health and fitness journalist whose work appears regularly in Men’s Health and Experience Life. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Andrew lives in Los Angeles with his wife and two children. Visit him at andrewheffernan.com.
“After giving birth, I was ready to start finding myself again. Two hours after surgery, I was up out of the hospital bed walking laps around the hospital. I was released a day early and on a mission to keep going. There is this local park in my hometown, and one lap around the circle is exactly one mile. So everyday I started out barely able to walk a full mile around the park. Everyday that mile got easier, and that mile turned into two miles, and those two turned into three. Then one day I decided to try to run instead of walk. Those runs got longer and easier, and eventually I was running those three miles instead of walking them.”

By being aware of the things you might be deficient in, you could (and should) load up on foods that are rich in those nutrients, such as cheese for vitamin B12, eggs for vitamin D, and leafy greens like kale for calcium. If you are interested in trying keto without eating meat, Mass also recommends easing up on how strict of a vegetarian you are and eating fish if you don’t already since it’s a great source of omega-3s and protein.
If you were doing a more conventional ketogenic diet previously and relying on animal foods, you may have only counted the protein in those foods toward your allotment for the day because they are complete sources. In other words, the protein in animal products contains all the essential amino acids that your body needs from food and in substantial amounts. This is a rare find in plant foods, and the reason that bodybuilders have historically kept track of the protein they eat from chicken, beef, and fish, but don’t consider the amount they take in from vegetables, grains, and nuts. The thing is, though, while they may be less bioavailable than animal foods, plant proteins are still usable by your body and still count toward your total—and if you’re going to forgo animal products entirely, you’ll need to get them in to support muscle, performance, and general health. Otherwise, you’ll be protein deficient.

The ketogenic diet forces your body into a metabolic state known as ketosis. Don’t let that scare you. Ketosis is a natural metabolic state. Ketones are produced when you eat minimal amounts of carbohydrates and moderate amounts of protein. When your body doesn’t have carbohydrates to burn for energy, it burns fat. Simply put, on a keto diet, you are changing your body into a fat burning machine!
Jay Te thank you for pointing out the health concerns of some of the recommendations on the site. I have to admit that a red flag went off for me but still is unsure of piecing together a healthy meal plan for vegetarians or pescetarian. I have to admit I wasn’t impressed with the meal plans here on my own account of not liking several of the ingredients. Can you recommend a healthy list that is not in contradiction to health risk for others like me? Thank you.
Top Tip: Move more to stress less. "I've learned to exercise instead of eating when I'm stressed," Sarah says. "I've started walking two to three miles outside two to three times a week. The fresh air instantly puts me in a good mood, and I think of it as time to unplug. Now I put exercise on my to-do list just like any task—it's about committing to myself. My mom bought a Fitbit and aims for 10,000 steps per day."
In our sandwich-with-a-side-of-bread culture, cutting carbs down to the wire trips many people up. “Exact numbers vary person to person, but in general, strict keto dieters need to consume less than 50 grams of carbs a day,” says exercise physiologist Michael T. Nelson, Ph.D. (miketnelson.com). “Some people need to go as low as 30 grams.” The Mod Keto approach allows two to three times as many, but it’s still very low-carb compared to the diet of the average American. (For reference, one banana, one apple, or a single slice of bread would put you over your daily carb allowance on a strict keto diet.)

By eating the foods on the “Do Eat” list, you will be able to follow a vegan ketogenic diet and cover most of your nutritional bases. At first, however, it may be difficult to adapt to this new lifestyle with all of the low-carb and keto recipes that contain animal products. Luckily, there are some simple substitutions you can make that will allow you to “veganize” almost every keto recipe.
Sarah’s Freezer to Slow Cooker ebooks have been a fantastic addition to my meal plans.  They make meal planning easy and my family happy. I love the way each recipe is laid out, with a shopping list and ingredient prep list, along with cooking instructions. Sarah’s done all the hard work for me!  The recipes have used have all been delicious and easily adaptable to my family’s taste and the number of people I’m serving.
Some do, and some don't. Similarly to sugar alcohols, different sweeteners have different glycemic indexes. Powdered versions of artificial sweeteners like splenda and even natural ones like stevia have added carbs that come from maltodextrin and other fillers, so stay away from those. Here are the best sweeteners to use while on vegetarian keto (all of them have a glycemic index of zero):
If eating at restaurants feels like engaging in an atomic battle with your willpower, understanding menu terms will make picking the healthiest dish worlds easier. Next time you're choosing a meal, avoid anything described as batter-fried, pan-fried, buttered, creamed, crispy, sauteed, or breaded. Instead, skip straight to dishes that are baked, braised, broiled, grilled, poached, roasted, or steamed. Start being more conscious of what you're ordering when you eat out and enjoy the bikini body that follows.
This chocolate treat recipe is delicious and also ridiculously simple to whip up. These almond haystacks only require 3 ingredients and 20 minutes to make. Easy peasy and the resulting flavor is delicious—sweet, salty, chocolaty, and (of course) crunchy. This is the perfect recipe if you're looking for a quick and easy chocolate treat that's just a little bit sweet.
From restaurant menus to new products on store shelves, ketogenic foods are all the rage right now. The keto diet focuses on high-fat, low-carb foods that are low in sugar with a moderate amount of protein. And if you’re interested in giving this diet a try, you may be wondering what plant-based foods are keto-friendly and if it’s possible to be vegan on a keto diet.

The latest nutritional research proves what you eat AND when you eat both contribute to weight loss. †† We created Rapid Results based on this revolutionary research. With Rapid Results we provide you with a plan that takes maximum advantage of your body’s natural fat-burning ability, so you lose weight faster, plus our consultants have completed new comprehensive training to deliver excellent weight loss guidance for results.
Opting for high-fat plant foods like avocados, coconuts, and nut butters is one way to meet your keto macros on a vegetarian ketogenic diet. Making sure you're eating high-quality protein is also important. But one of the biggest concerns on a vegetarian ketogenic diet is omega-3 fatty acids intake. These essential nutrients are difficult to obtain on plant-based diets, so make sure to eat foods rich in this fatty acid or go for supplements.
"I am amazed at how much I was able to accomplish in such a short amount of time when I had the right tools with Samantha's program and I got really focused. I was really motivated in this private studio of all women and I was inspired to do my absolute best. I FEEL AMAZING! And at 54, I am in the BEST SHAPE OF MY LIFE! Thank you for this great program, Samantha!" Ann
“After giving birth, I was ready to start finding myself again. Two hours after surgery, I was up out of the hospital bed walking laps around the hospital. I was released a day early and on a mission to keep going. There is this local park in my hometown, and one lap around the circle is exactly one mile. So everyday I started out barely able to walk a full mile around the park. Everyday that mile got easier, and that mile turned into two miles, and those two turned into three. Then one day I decided to try to run instead of walk. Those runs got longer and easier, and eventually I was running those three miles instead of walking them.”

Tossing everything in your pantry out all at once is a good way to waste money and cause a Ben & Jerry’s meltdown, but gradually replacing processed foods with fresh alternatives helps curb cravings and hunger, says Begun. “Highly processed foods are low in nutrients, causing the body to seek more food to find the nutrients it needs, which leads to a vicious cycle of overeating.” You don’t have to empty the pantry all at once, but slowly start making swaps like fresh fruit and yogurt for protein bars (which can contain as much sugar as a candy bar) or hummus and fresh veggies instead of nutritionally devoid pretzels.
The strategy can be a successful one: According to research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews, the keto diet may burn 10 times as much fat as other diets. But that doesn't necessarily mean it's the best option for everyone—including vegetarians. (Look at how the keto diet transformed Jen Widerstrom's body.)
If you’re interested in finding out what nutrients you actually might be needing more of based on your age, body, activity levels, etc., check out this calculator from the US Department of Agriculture. However, vegetarians have been known to lack nutrients including but not limited to iron, vitamin B12, and vitamin D (read more about deficiencies below). While supplements for these deficiencies are fairly easy to get, you should check with a doctor to make sure you need them before purchasing.
“I have had people I’ve known for years but haven’t seen in awhile not recognize me. I love that. I love the way I feel, the way clothes fit, and being able to shop in regular clothing stores. Mostly I stay motivated for the years, days, hours and minutes I’m hopefully putting on the end of my life. I’ve got two adult daughters and amazing wife, and I want to be here with them for as long as possible.”

You tell yourself you're not going to order dessert, but the minute you see the fudgy chocolate cake delivered to the table next to you, all your good intentions go out the door. To help you ward off temptations, Abbey Sharp, RD, a nutrition consultant in Toronto, recommends having a treat waiting at home. "Before you go out to eat, put aside a portion-controlled sweet for yourself at home, like a small cookie or a square of melted dark chocolate with fresh berries," says Sharp. Or try whipping up a dessert for the entire family, like a light angel food cake with fresh berries, that will give everyone something to look forward to. 

You're more likely to see big changes in the number if you weigh yourself less often. Why? Because if you weigh yourself once a week, the result will be the total number of pounds lost over seven days. If you weigh yourself every day, you're likely to see small changes and you may even see weight gain. There are many different reasons that your weight changes every day and it is not always the result of how well you followed your diet.
Hi Sarah, depending on your goals it may be useful to utilize our macro calculator which you can find here: https://perfectketo.com/keto-macro-calculator/. You’ll enter all of your info, set a goal, and it will give you a good starting point of how much protein, fat, and carbs you should be aiming for in a day. I would definitely start off with this and than adjust as you go. Hope this helps!

By being aware of the things you might be deficient in, you can (and need to) load up on foods which might be rich in those vitamins, consisting of cheese for diet B12, eggs for diet D, and leafy vegetables like kale for calcium. If you’re interested in attempting keto without ingesting meat, Mass also recommends easing up on how strict of a vegetarian you are and consuming fish if you don’t already because it’s a outstanding supply of omega-3s and protein.
“I have had people I’ve known for years but haven’t seen in awhile not recognize me. I love that. I love the way I feel, the way clothes fit, and being able to shop in regular clothing stores. Mostly I stay motivated for the years, days, hours and minutes I’m hopefully putting on the end of my life. I’ve got two adult daughters and amazing wife, and I want to be here with them for as long as possible.”
Replace Dairy-Based Cheese with Vegan Cheese. There are plenty of vegan cheeses on the market right now. If you want to avoid soy (for the reasons we will discover later), then you can find coconut, cashew, and other tree-nut-based cheeses. My personal favorite vegan cheese-making companies are Treeline and Miyoko’s Kitchen. Their cheeses are some of the best I’ve ever tasted. In fact, many people think that they are better than traditional dairy cheese. If Treeline or Miyoko’s Kitchen doesn’t have the cheese you are looking for, then try Follow Your Heart’s vegan cheese. Follow Your Heart is another company that makes almost every type of vegan cheese you could ever want.
“After four years of running, I feel great. I run two to three times during the week from three to six miles per day, unless I am specifically training for a longer distance race. On the weekends, I like to trail run on unpaved paths near my home and, up until 2017, I was racing at least once a month. This year, because of finances, it has been once every couple of months, if that. I do everything from 5Ks, 10Ks, half marathons, and obstacle course races. I am working toward completing a full marathon eventually.”
I have achieved all my goals and more…I have lost 35 pounds and have gone from a size 12/13 to a size 5/6. My waist size has changed dramatically – when I began seeing Samantha, I was squeezing myself into a size 32 waist in jeans. Now, I can easily fit into a size 27 which feels fantastic! I tell Samantha and Chris that they are the best thing that ever happened to me and I mean that from the bottom of my heart! I feel like a totally different person now than I did 6 months ago. I am actually excited for beach season this year and I cannot wait to go bathing suit shopping. I can’t remember another time in my life in which I had more confidence in my appearance. I have changed my lifestyle and my entire view on health and fitness. I love the food I eat and I am never hungry! I enjoy exercising now and have all the energy I need to get through the day and more. I feel that I am living to my true potential; I have a healthy body, mind and spirit. Samantha gave me the tools and guidance I needed to change my life and I embraced them whole-heartedly. I can say that, without a doubt, I feel 100% better than I did before I started with her. I start each day by looking at myself in the mirror and actually being HAPPY with the person I see looking back at me. Now, I look the way I have always wanted to look and my husband can’t believe the results either! I can honestly say that my results have surpassed even my expectations. Don’t spend another day feeling bad about yourself or your appearance. You have the power to change your life for the better and to maintain an active lifestyle. I will never allow myself to go back to my old habits. I am a new person thanks to Samantha and Chris at Pure Health & Fitness Studios!" --- Sara
"At 25, I was diagnosed with high blood pressure, high cholesterol and prediabetes, but I figured that was the norm because my family has a history of heart disease. Then one day I was sitting on the couch watching my 2-year-old daughter play. I realized that if I continued down that path, she would follow in my footsteps. Right then and there I decided to create a healthy new family legacy."
For the vegetarian daily meal plans, can you swap?  For example, can any breakfast option be combined with any lunch option and any dinner option?  Or do you have to eat the breakfast, lunch and dinner as they are laid out daily.  I would like to mix and match since I don't like some of the options but I am not sure what that does to the daily totals.
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