The Fluffiest Vegan Omelette

Fluffy Vegan Omelette

For years I have been making my vegan omelettes with just chickpea flour (besan) or later, red lentil flour, which is less bitter than the chickpea flour. Here are some recipes for those very simple, tasty, filling omelettes:

The Basic Chickpea Flour Omelette

A lighter, Chickpea-Corn Omelette with Herbs and Garlic

Chickpea Flour Omelette as Gluten-Free Pizza Crust

I had long-admired the popular tofu version of vegan omelettes but the recipe contains ingredients I couldn’t get here in Israel, namely: silken tofu, vital wheat gluten, and egg replacer.  But it’s 2016 and all things have become available here in the land of plant milk and bee-free honey!

Now, truth be told, compared to the fool-proof bean flour omelettes above, this one is fiddly. It’s delicate and you can’t just heave it up and flip it over. Either don’t flip it at all, as in the original recipe, or you use the slide-onto-a-plate-cover-plate-with-pan-and-flip method. It also took me a few tries to get it not to stick to the pan. But despite the care it takes to make this, the results are definitely worth it! It is light and fluffy and the most convincing egg-like vegan omelette I have ever had.

The Fluffiest Vegan Omelette

Serving Size: 2

Calories per serving: 157 calories per serving

Ingredients

    Filling:
  • 8 mushrooms, sliced
  • 1 Onion, sliced
  • 1 Red Bell Pepper, sliced
  • 1 cup fresh spinach
  • Omelette:
  • 1 box Silken Tofu (Mori-Nu, the shelf-stable tofu in the carton)
  • 2 Tbsp Soy Milk
  • 2 Tbsp Nutritional Yeast
  • 2 Tbsp cornstarch or powdered egg replacer
  • 2 tsp soy sauce
  • 1 Tbsp Vital Wheat Gluten (get at health food store or baking supply store)
  • ¼ tsp Onion Powder
  • ¼ tsp Turmeric

Instructions

    For omelet filling:
  1. Spray a non-stick skillet with a little oil spray.
  2. Saute mushrooms and onion over high heat for 5-7 minutes or until mushroom liquid is mostly gone.
  3. Remove to a bowl and return skillet to the heat.
  4. Toss in bell pepper strips in the skillet for 3 minutes until they begin to brown slightly.
  5. Remove from heat and set aside.
  6. For Omelet:
  7. Blend together all ingredients in a blender or food processor until smooth.
  8. Heat and spray a large nonstick skillet with cooking spray and pour half the batter (a little less than 1 cup) into the center.
  9. Spread out batter thinly over the bottom of the pan with a spoon.
  10. Turn the heat to medium, cover and cook for 6-8 minutes.
  11. Place half the cooked mushrooms, onions, pepper strips and spinach in a line down the center of the omelet.
  12. Use a spatula (and help with your fingers if you need to) to flip both sides over the veggies, cover and cook an additional 2 minutes.
  13. Remove from heat and gently shake the skillet to loosen the omelet.
  14. Carefully slide omelet onto a plate.
  15. Repeat with remaining batter and filling.
http://triumphwellness.com/the-fluffiest-vegan-omelette/

 

 

The 5 Steps to Adopting Healthy Habits that will Stick

The 5 Steps to adopting healthy habits that will stick

Have you ever said this:

“I just want to be the kind of person who naturally eats right and exercises. I wouldn’t even have to think about it and make all this effort. It would just be automatic.”

That does sound good, doesn’t it? I’d also like to be fluent in Hebrew without ever having to work at it. Do you think that’s realistic? Probably not. To become fluent in a new language you need to practice it, right? Likewise, to become this natural eat right/exerciser person, you have to practice being just that.

It all boils down to habits.

When a client says to me “I want to lose 20 lbs”, my job as a coach is to unpack this desire into actionable steps. So I ask, “what kind of person weighs 20 lbs less than you? How does she behave on a daily basis? What are her habits?” The habits that my client then lists are the ones we generally start working on. For instance,

  • She exercises every morning (or evening, or lunch hour) without fail.
  • She plans some meals ahead and even cooks some things in advance so that healthy food is ready when she comes home starving at the end of the day too tired to cook.
  • She gets all the junk food out of the house so it can’t derail her when she experiences cravings or the drive to emotionally eat.
  • She learns to eat only when hungry and stop before totally stuffing herself.
  • She constantly remembers her goals and stays strong in the face of temptations.

So how can you get these habits (or others you’d like) going in your own life consistently?

 

Step One: Decide on ONE habit to start with

I know, the desire to change EVERYTHING all at once is overwhelming and you are so sure you can handle it all! Well, you probably can for a little while. But then when you start to slip on this momentous change-everything-all-at-once reformation, you’ll drop ALL the habits, as they are all linked together, and be right back at square one, feeling like a failure. You aren’t a failure, darling, just an over-achiever! And in this case, over-achieving isn’t a helpful thing to be.

How to know which one habit to pick? Pick the one you are certain you can do with an at least 90% success rate. Where’s the challenge in that, you ask? (There you go again, being all over-achiever-ish!) Trust me, science bears this out. Change is harder than you think it will be. That’s why you haven’t succeeded at it yet.

You will keep going with something that you are achieving. Start with the one habit you are most confident you can actually do consistently and long-term.

 

Step Two: Link your new habit to a trigger

During a normal day, we react continually to triggers all around us. The alarm goes off and you get up and brush your teeth. You weren’t born doing that. Your parents taught you to do it. The clock strikes 4pm and you start roaming the office for chocolate or sweets to help you power through the rest of the day. Again, not a natural habit, but one you developed over time. (and you can un-develop it too!)

One of my long-term habits is daily exercise. For me, the best time to work-out is first thing in the morning before I can talk myself out of it. When my kids were babies, that meant waking up before they did and getting it done. Now, I get up early to make them breakfast and lunch – a task that I adore – so while I am doing that, I am also getting myself ready to head out to the gym. They walk out the door for school and I walk out the door to the gym.

Here are some other trigger ideas for you:

  • You hit the gym right after work, before you even get home.
  • You pack yourself a sandwich and an apple and when the 4pm munchies hit, you eat what you brought instead of the chocolates and sweets in the office.
  • Every Saturday night right after Havdalah (or Sunday night during your favorite TV show, depending on what country you live in), you sit right down and plan out some meals for the week.
  • When you start to feel hunger pangs, you set the timer on your phone for 30 minutes. You can eat your next meal when it rings. (this helps you get back in touch with hunger and allow your body’s natural signals to guide you).
  • Right when you sit down to eat, push about 3 bites of food to the side of your plate. Challenge yourself to leave those bites uneaten. (This helps you stop that habitual over-eating. You can eat them later on for a snack if you are still hungry).
  • Use a food tracking app like MyFitnessPal and enable notifications. This way, you will get a reminder to your phone that you will break your streak if you don’t log into the app.

 

Step Three: Track it

I make each of my clients a personal habit tracker in google drive. I also make them for my private Facebook group members to track their compliance on our group weekly challenges. (You can join that group too!  Just go HERE.)

You want to keep working on your one habit until you are doing it for at least a week continuously at no less than a 97% success rate. When you feel solid in that one habit, you can add the next habit, following these same instructions. Honestly, the longer and stronger you can lock in each habit before adding in a new one, the better.

If you can’t get more than a few days going in your success streak, then your habit needs to be re-formulated. It is probably too hard. (see number one). If your goal is to get to the gym each morning, but you are feeling unsure of what to do when you get to the gym, or terrified of people judging you, you probably won’t go. You need to break this one down into smaller steps. The first habit might be to book 2-3 sessions with a personal trainer or find a friend to go with you to raise your confidence. If you are in the Facebook group, or working with me privately, you will get the support and accountability to work through these sorts of fears and obstacles.

 

Step Four: The Reward is the Result

If you engage in any of the above habits consistently for two weeks, you will definitely be feeling healthier, slimmer, less stressed, and more confident. Pay attention to these rewards. Reward yourself further in ways that support the continuation of your good habits – new workout clothes, a trip to the sauna or jacuzzi for those sore muscles, an expedition to a gourmet food market to buy the prettiest berries or the greenest kale, a new healthy cookbook…

 

Step Five: Get support

Consistency, consistency, consistency. Even though things are going great now, it’s all too easy to get thrown off course by a special event, holiday, trip, work deadline, or family calamity. How will you be able to stay on track or get back on track if you’ve fallen? They say your level of success in anything is mirrored by the people you surround yourself with, so if you current circle isn’t practicing healthy habits, you’ll need to add some new folks:

  • Form an exercise group or healthy habits group with friends (Just know that when one person falls in these groups, everyone seems to go down like dominoes!)
  • Pair up with someone who already has the habits you want down pat. Ask your friend the marathoner if you can send her daily emails of your running progress. Ask your friend who has successfully maintained her weight loss if she will support you in a few changes you’re trying to make.
  • Join my Healthy Habits Facebook Group
  • Hire a health coach, especially one who has accomplished what you want to accomplish.

 

Making habit changes isn’t easy. If you are like most of us, you will feel all kinds of resistance to change. But by following the above steps, you can sneak up on yourself a little. Practice the habits of the person you want to become for long enough, and you will become that person it just comes naturally to!

(If you find yourself totally unmotivated to make the changes you know you need to make, check out the 5 Stages and Change post.)

 

Slow Cooker Black Bean Soup

black bean soup with logo

We had a cooking challenge last week in my free Facebook Group. Some worried that it was a lot of kitchen work so I suggested utilizing a slow cooker or crock pot for making a bean dish or stew. Someone then asked for recipes and I realized that I don’t have any! When it comes to the slow cooker, I just throw things in there and let it cook long enough that no matter what, it comes out tasty. But I always get requests from those people who rely on recipes, to please spell the process out more carefully. To that end, I made a pot of Black Bean Soup in my slow cooker, measured everything, and jotted it all down so I could tell you exactly what to do.

The wonderful thing about using your slow cooker is that you do just a few minutes of prep and then your food cooks all day by itself while you do other things. Come dinnertime, you just ladle it out and a hot, delicious, nutritious meal is yours.

Slow Cooker Black Bean Soup

Yield: 6-8 servings

Ingredients

  • 1 large onion, chopped
  • 1 red bell pepper, chopped
  • 1 spicy green pepper, such as jalapeno, chopped
  • 4 cloves garlic, chopped
  • 2 tsp cumin
  • 2 tsp chili powder or smoked paprika
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp oregano
  • 900g (28oz) can chopped tomatoes or 4 cups fresh tomatoes, chopped
  • 500g (1 lb) dry black beans
  • dash hot sauce to taste
  • 1-2 drops liquid smoke if desired
  • 8 cups vegetable broth or water
  • salt and black pepper to taste (added AFTER cooking. Salting the beans while they are still cooking will keep them hard)

Instructions

  1. The night before you want to make the soup, put the beans in a large bowl.
  2. Check them over for shriveled beans, dirt clods, rocks etc.
  3. Cover the beans with cold tap water and let sit uncovered on counter overnight.
  4. In the morning, drain the water off and rinse the beans in fresh water.
  5. Add all ingredients except the salt to your slow cooker in the order listed above.
  6. Set slow cooker to high, cover and leave for 4-6 hours.
  7. Check the beans are soft and adjust seasonings to your taste, adding salt here.
  8. Using an immersion blender, puree about half of the soup. This is optional, you can leave it all unpureed if you prefer.
  9. Serve as is or topped with chopped fresh tomato, avocado slices, chopped fresh cilantro (cusbara) or parsley, salsa, vegan sour cream or shredded vegan cheddar.
http://triumphwellness.com/slow-cooker-black-bean-soup/

How to Afford a Health Coach

How to afford a health coach

It happens now and then, during an Intro Session, that a potential client will say “You seem great, and your program seems wonderful, but I can’t afford it.”

What I hear when someone tells me they can’t pay for coaching is that a.) they aren’t really thinking about what solving this problem is worth to them (hint: priceless) and/or b.) they doubt either their own ability, or mine, to actually achieve the solution. Often they have already paid other coaches or spent loads on countless books, programs, special foods, etc etc, and still haven’t healed their food relationship. I know, because that was my story too. How can I convince them that this time would be any different? See this post for that answer. As for what it’s worth….

What is it worth?

  • Imagine a world where you are immune to the daily barrage of food temptations and saboteurs
  • Imagine making healthy choices 2nd nature without struggling or stressing
  • Imagine your children following suit
  • Imagine feeling healthy, strong and confident in your skin. What would you accomplish if you didn’t have body shame holding you back?
  • Imagine your children living in healthy bodies and having a positive relationship with food and their self-esteem, because you can only teach them this if you are doing it yourself. You getting healthy creates ripples on the pond. Healthy you → healthy families → healthy communities
  • Imagine managing your time and your priorities so well that eating healthy and exercising regularly just flow naturally
  • Imagine the feeling of following through on what you said you would do and on what you know is important to you.
  • Imagine wearing the kinds of clothes you have always wanted to wear.
  • Imagine the feeling of success and joy at FINALLY putting this body/food beast in it’s place, kneeling at your feet.

So, what is it worth? I don’t know about you, but to me, that is all absolutely priceless.  When I hired my health coach, I got my life back. There is no monetary value I could ever assign to that.

Now, the hidden costs of staying where you are, struggling with food and weight:

  • Having a million sizes of clothes in your closet and not really fitting into any of them. How much have you spent on clothes that sit in your closet unwearable and accusatory?  Learning to lose weight and maintain it for life will allow you to finally build a wardrobe of beautiful clothes all the in the same size, saving you money, time, and stress each morning.
  • Spending money on take-out food, restaurant meals, and mad binge-runs. Learning healthy meal planning and time management skills will substantially cut down on your food budget.  Bringing your own healthy lunch to work can be a huge money saver, as can ditching a daily candy or bakery habit.
  • Despite what you might think, healthy food is cheaper than junk. Beans and grains are crazy cheap, for one!  You don’t have to buy all special, organic, gold-dusted whatever food in my program. I don’t believe in “super foods”. You will learn to buy what you need from your regular supermarket, prepare it, and not have it rot in the fridge.  And yes, your picky kids will eat it too!  I promise you it’s not all kale burgers and tofu!  You want mac and cheese, you’ll make mac and cheese and it will still work.
  • Medications, medical bills, the time spent going to doctor’s appointments – all lessen when you get healthier!

 

The Frank Money Talk

One-on-one coaching is currently $100-120 for a one-hour session and the two-week follow-up period when we are in touch via email, whatsapp, text message, etc. Most clients are in touch with me somehow every single day.  That is a heck of a lot of support and contact!  (The price difference depends on whether you pay in monthly payments or all up front).  So roughly $200/month, which I don’t think is very much for all of the benefits above and this level of support.  But hey, I don’t know your financial situation, and I know sometimes things are tight (especially for families here in Israel paying in shekels).

Soooo…. I am thinking about running a group program online.  More people at one time = lower price point (but less personal support).  I have wanted to do it for awhile but choke when it comes to the tech end of setting such a thing up. But now I have several small groups under my belt and think I am ready to give this a whirl.  I will be back with more info soon.  If that might be something you are interested in, will you do me a favor and comment here or FB or shoot me an email to Emily@TriumphWellness.com so I can make sure I’m creating something that people are even interested in?

In the meantime, if you finally do see the value and worth of working with a coach like moi and want to explore the possibility of one-on-one coaching, you can go right to my calendar HERE, put the time in your local time zone, and just book a trial session to see what it’s like. Three little words, baby: Totally Worth it.

Blueberry-Banana Nice Cream Parfait

Last year I made free ebook and gave it away to thank the 1,000 people who had liked my facebook business page. Now that we are closing in on 2,000 fans, I have decided to take the ebook down and will be publishing the recipes here on the blog. That way you can pin them and share them more easily.

Up first is this amazing Nice Cream Parfait with Rawnola. What, the what?  “Nice cream” is ice cream made out of frozen bananas. No milk, no cream, no sugar. Just frozen bananas in the food processor with a splash of plant milk and whatever flavorings you like. It’s delicious and super easy!  

“Rawnola” is basically raw granola. Again, in the food processor, you pulse together oats, dates, coconut. Voila, no-bake, instantly ready, no sugar, no oil granola!

This pretty parfait combines the two.

blueberry banana nice cream parfait

Blueberry-Banana Nice Cream Parfait with Rawnola

Serving Size: 1-2

Ingredients

    Nice Cream:
  • 2 frozen bananas, broken into chunks
  • ½ cup frozen blueberries
  • 1 tsp vanilla extract
  • 2-4 Tbsp plant milk or water
  • 1 scoop vegan protein powder (optional)
  • Few sprinkles of Rawnola (recipe follows)
  • Rawnola:
  • ½ cup uncooked oats
  • 7 Medjool dates, pitted
  • ½ cup dried coconut flakes

Instructions

    Rawnola First:
  1. Pulse oats, dates and coconut in food processor until it looks like granola.
  2. Remove from food processor and wipe food processor clean.
  3. (Extra rawnola should be stored in the refrigerator).
  4. Nice Cream:
  5. Place bananas in food processor.
  6. Add vanilla, 2 Tbsp plant milk of your choice, and protein powder if using.
  7. Run the food processor for 15 seconds to break up the bananas.
  8. Check the consistency. If it's ice cream-like and creamy, stop there. If it is dry and lumpy, drizzle in a tiny bit more plant milk with the motor running until desired texture is reached. Remember, once you've gone too far, you can't go back, so don't add too much liquid! But if you do, don't worry, you've got a smoothie.
  9. Assembly:
  10. Remove half of the mixture and place in your serving jar.
  11. Top with a layer of rawnola or fruit.
  12. Add the blueberries to the remaining mixture in the food processor and again process just until smooth and creamy.
  13. Place blueberry mixture on top of banana mixture in jar.
  14. Top with more rawnola and fruits of choice and enjoy!
http://triumphwellness.com/blueberry-banana-nice-cream-parfait/

 

Macro-Friendly Gluten-Free Vegan Protein Waffle

OK, OK, so I put up a waffle recipe last month that was relatively higher in carbs and fat and lower in protein, and although I defended it bitterly, the truth is, that sometimes you DO need a waffle with better macros. (Macros being macro-nutrients, namely carbohydrates, protein and fat).

Some of you have no idea what I’m talking about and knowing the macro-nutrient content of your food is totally bizarre and you couldn’t give a hoot. That’s fine, eat the waffle I posted here.  It’s absolutely delicious and always comes out great.

For those of you who track your food and count your macros, today’s waffle will fit your numbers much better. And for those of you who live in the US, you can BUY a version of these waffles and not have to make them at all. Vegan chef and power lifter, Holly Works, has created the Fit-Quick Waffle and sells them through Vegan Proteins. They’ve got vanilla, java chip, double chocolate brownie, pizza style and a soon to be released new flavor, lemon poppyseed.  I have never had Fit Quick because although Vegan Proteins is willing to ship to Israel, their shipping rates were not feasible for me the last time I checked. So I looked at the ingredient label and did my best to create my own. I have no doubt that Holly’s are a hundred times better and I haven’t graduated to all those fancy flavors and probably won’t, so order if you can, make if you can’t.

I tinkered a ton to get these to come out right. I scraped what seemed like thousands of stuck waffles out of my waffle maker (the recipe has no added fat). Different protein powders yield entirely different results, so depending on what you use, you may have to give this a few tries before getting it right yourself.

The protein powder I usually use is Pro Pea, made here in Israel and available at Eden Teva market. But during Eden Teva’s downfall and buy-out, I have not been able to get it. Let’s hope new owners, Tuv Ta’am, get all our products back in stock! In the meantime, you can order many vegan protein powders from Vitacost, but be aware that my last TWO orders never arrived.  Vitacost did give me a full refund, which is amazing considering I’m pretty sure the fault lies with the Israeli post.  As one of my friends says “your packages will show up right before Pesach.” Of course they will.

The protein powder used in this picture is Earth Blends, (pea, hemp, rice) from Vitacost. The combination of the chickpea flour and the dark-hued protein powder, gives the waffle a dark appearance, but it’s really tasty.

macro-friendly vegan protein waffle

Macro-Friendly Gluten-Free Vegan Waffle

Serving Size: 1 waffle

Calories per serving: 232 cals, 21gC/5gF/24gP

Ingredients

  • 1/4 cup chickpea flour
  • 3/4 scoop (about 25g) vegan protein powder
  • 1 tsp baking powder
  • 1 Tbsp ground flaxseeds
  • 1/2 cup water
  • stevia to sweeten as desired
  • 1/2 tsp vanilla, if your protein powder isn't already flavored
  • dash cinnamon

Instructions

  1. Mix all ingredients in a small bowl.
  2. Let sit while you spray your waffle iron with cooking spray and preheat it.
  3. When the indicator light says the machine is ready, place all the batter onto it.
  4. Cook for 8-10 minutes.
  5. Remove carefully and enjoy.
http://triumphwellness.com/macro-friendly-gluten-free-vegan-protein-waffle/

 

How to Cultivate Consistency

In the last post, I explained how making common dieting mistakes, will keep you dieting forever rather than succeeding at permanent weight loss. Today I want to boil it down to really the number one thing you need to do to succeed at ANYTHING ever in your life, weight loss included. Weight loss, especially!

Be Consistent.

Tada!

The thing that almost everyone says to me is that they want to be the kind of person to whom eating healthy and exercising comes naturally. But if you look at the people to whom it DOES come naturally, all you will see is that they practice a series of habits and have been doing so regularly for so long that it has become second nature. That’s it. They are not stronger than you or better than you or more self-disciplined or whatever. They just have practiced their desired habit over and over and over.

For example, I started exercising in the mornings 14 years ago when I began my weight loss journey. It was really hard at first to establish that habit! But as you can imagine, after FOURTEEN years of practicing it pretty nearly every single day, I don’t even have to think about it anymore. I wake up and I work out. Yes, I still get all kinds of mind monkeys trying to talk me out of it, but because it is so ingrained in who I am and what I do, it generally just happens despite the resistance. Plus, I don’t negotiate with monkeys. EVER.

When you think back over past weight loss attempts, you probably remember that you were so on track for awhile. You were just burnin’ it up! Staying on plan with food, going to the gym every day… And then one day you missed the gym. The next day you fell off the wagon with food. Hey, it happens to everyone!  But for the person with the ingrained, consistent habit, or accountability system, picking herself back up and getting right back on track is likely to happen pretty quickly.  For the person who is lacking in consistency and accountability, well, that can be the end of the diet right there.

So, how can you build consistency? Basically by deciding on one or two habits you want to pursue, doing them over and over, and tracking your results somewhere (like a spreadsheet or planner).

But do you know what works even better? Hiring a coach. Seriously. I know that for me, I could never have become consistent with my healthy habits alone. I needed a coach to report to – someone to hold me accountable, as well as help me pick appropriate habits (people tend to over-reach, then crash and burn).

If hiring a coach is not in the cards for you right now, come join my free Facebook group where we work on daily habits and consistency, and give each other the support and accountability to get it done, over and over and over and….

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Are You Setting Yourself Up to Fail on your Diet?

Are you setting yourself

 

“Why will this time be different? How can I know that this time I will succeed when I never have before?”

I get that question a lot.

And I understand it on a very personal level. I too, had a million and a half failed attempts at losing weight and keeping it off before I finally succeeded.

But before I began that last attempt that ended with success (70 lbs gone, 14 years maintenace), I consciously decided that I would do everything completely different from all prior attempts. I decided that first of all, I was D-O-N-E-done, stick-a-fork -in-it done with dieting! After 30 years of diets, I didn’t have to be Einstein to understand that diets are temporary solutions that always bring the weight back.

I decided I was done with anything not entirely sustainable for life. I decided that I would rather it take LONGER if it meant it would be LASTING. And I looked at everything that had failed before (doing crazy diets, losing weight fast, not eating enough calories, not addressing the emotional reasons I was eating, being in isolation with no support, white-knuckling, being mean to myself, feeling stress about it all…) and I decided to do everything opposite.

Instead of

…doing crazy diets with all sorts of food restrictions, I decided to eat the things I love.

…losing weight at a rapid pace, I took my time to learn how to EAT, not how to not eat. As well, as how to actually BE smaller. No one ever talks about that but it’s so important!

…not eating enough calories, I ate the most I possibly could eat while still losing weight (this took trial and error to find but was so worth it!)

…not addressing the emotional reasons I was eating, I devoted time every day to mastering my emotional state

…being in isolation with no support, I hired a supportive health coach, joined an online group, and a fitness group

…white-knuckling, I stopped doing anything that felt like force

…being mean to myself, I worked at accepting and loving myself exactly as I was

…feeling stress about it all, I decided it would be an easy and joyful journey, and it if it wasn’t, that I needed to simplify things and make it more fun

 

So just to re-cap that for you because it’s super important: If you were to ask me “Emily, how did you lose 70lbs and keep it off for 14 years?” I would answer:

-I ate/eat foods I loved/love

-I ate/eat as much food as I could/can

-I learned strategies to control my emotions, which stopped the emotionally-led binging

-I let it be easy

-I was nice to myself

-I made it FUN.

In other words, if you are thinking that weight loss has to be hard, boring, painful, and you’ll be hungry all the time and not be able to enjoy the things you love, you ARE setting yourself up to fail.

Change it all around and finally succeed. If you’d like to learn how to do this for yourself, book a breakthrough session. Let’s talk.

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Whole Wheat Vegan Waffles

Before I share today’s recipe, I just wanted to give a heads up to those of you who didn’t read my last newsletter, that I’ve got an Autumn Coaching Special going on right now. Woot, woot, special deal!!

Normally, every potential client starts with a one-hour intro session where we discuss their food/weight/health situation in depth, come up with a plan to help them reach their goals, while at the same time, giving both myself and the potential client a chance to see if we have good working chemistry between us. It is an extremely valuable, action-packed one hour , whether it leads to a client signing up for a 4-month program or not, and I have always charged $100 (or it’s equivalent in NIS) for it.

I have decided that for the Fall of 2015, I am going to waive the fee for the session and shorten it to just 30 minutes. So it’s more of a taster session. Truthfully, I have tried it this way in the past and it didn’t really work out. People generally value things they pay for and would often just not show up for the free session they had booked, or just be tire-kickers with no intention of really working with me. But in the name of trying new things, I’m giving it another go. If it works out well, maybe I’ll keep it this way. If it doesn’t work well, I will go back to charging full price.

So… if you have had any inclination to work with me, but just wanted to ask me some questions first, or get a feel for what I’m like, or get my opinion on how you should proceed with your desires and goals, sign yourselves right up for 30-minutes of my time for freeeeeehehe! And do it before I change my mind.

You can see my calendar and book your session HERE. (Remember to put the calendar in your own time zone.)

And if you just came here for the recipe, and don’t know who I am or what I am talking about, I’m Emily Segal, founder and owner of Triumph Wellness, an international health coaching practice specializing in weight loss, healthy eating and exercise habits, ending emotional eating and sugar addiction. I myself am a vegan, but my clients don’t have to be. You can read more in the FAQ’s HERE.

OK, OK, Waffles!

Why am I, a health coach, giving you a recipe for waffles with wheat flour and oil and sugar? Well, because I believe that eating and enjoying all kinds of food in a balanced way will lead you to long-term health, control of your weight, and peace with eating. I don’t believe in staying gluten-free unless you have a diagnosed gluten intolerance. I don’t believe in fat-free or oil-free AT ALL! And I do NOT believe that the 1.8 tsps of sugar in a waffle are going to cause you to binge or gain weight or for the heavens to fall. This I believe is the main difference between Dieting and Lifestyle Change and between orthorexic obsession with food perfection and living a normal life.

If you follow me on Instagram or Facebook, you will already know that I eat a waffle for breakfast about once a week and am maintaining my lost weight just fine thankyouverymuch.

Don’t fear the waffle!

whole wheat vegan waffles

This waffle is topped with fruit and tahini-silan “caramel” sauce. Just 1 Tbsp tahini and 1 Tbsp silan (date syrup) and enough water to get the consistency you want.

Whole Wheat Vegan Waffles

Serving Size: In my waffle maker this makes 5 waffles

Calories per serving: 343 calories, 48gC/13gF/10gP each

Ingredients

  • 2 cups whole wheat flour (or use 1 white, 1 wheat for lighter texture)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt (optional)
  • 3 Tbsp sugar (or any sweetener you prefer)
  • 1 1/2 cups soy or other plant milk
  • 2 Tbsp white or apple cider vinegar
  • 5 Tbsp melted coconut oil (or any other oil or fat you prefer)

Instructions

  1. Mix soy milk and vinegar and set aside to curdle. Alternatively, you could use 1 1/2 cups of vegan yogurt instead of the milk/vinegar mixture.
  2. Mix all ingredients in a bowl and stir in curdled soy milk.
  3. Let batter sit for 10 minutes or more while you oil and pre-heat your waffle maker.
  4. Once waffle maker indicator light has indicated it is ready, pour batter in it. (In my waffle maker, I use 1 cup of batter per waffle, 1/2 cup on each section).
  5. Follow your waffle maker's instructions on cooking, but in my machine, I cook each waffle for 8-10 minutes.
  6. Remove waffle carefully with tongs, as it may be soft when it first comes out.
  7. Set on a cooling rack until ready to serve. This allows waffle to crisp up.
http://triumphwellness.com/whole-wheat-vegan-waffles/

whole wheat vegan waffles with blueberry nice cream

This waffle is served here with banana-blueberry nice cream, which is one frozen banana and 1/2 cup frozen blueberries, processed briefly in the food processor, with or without vegan protein powder, and just enough water to give it a thick smoothie consistency.

My Five Favorite Podcasts

My Favorite Podcasts

As I mentioned in a prior post, I have been spending less and less time on social media and have found it has benefited both my productivity and my mental well-being.  But disengaging from what everyone is saying, doesn’t mean I want to disengage from what some people are saying.  Whereas Facebook, Twitter and the like, became for me a sea of cluttered noise and unwanted opinions, I still want to hear opinions and ideas, I just want to have the ability to be a little more selective.  Enter podcasts.

When you subscribe to an individual’s or a company’s podcast, you get to listen to what they have to say, in depth, while not having to listen to a million other people’s opinions of it.  Yes, you could do the same on Facebook, but presently Facebook shows you all the things the people you are friends with are clicking and commenting on, whether you are interested in those things at all.  

When do I have time to listen to podcasts you ask?  I listen while working out and while doing chores around the house.  If I go anywhere with a long bus commute or time spent standing in a long line somewhere, it’s podcasts to the rescue.

These are my current favorite podcasts:

Rise and Resist1.)  Rise and Resist

Created and hosted by health coach Lacy Davis, and trainer Holly Works, both vegans living in the Bay Area, Rise and Resist podcasts cover the areas of fitness, veganism, body image, feminism, diet, weight lifting, weight issues, eating disorders, self-love, and more.  Holly and Lacy speak naturally and honestly about their lives, their struggles, and accomplishments.  They share their favorite tips, short-cuts, snacks and ideas.  Podcasts are about an hour long and come out every 1-2 weeks. I normally hate podcasts that have tons of small talk and at first I wasn’t sure about this one because they start each podcast with a re-cap of their weeks. But as someone in a similar field of work, their days quite often resemble mine, and it was fun to hear how other coaches manage their day-to-day.  After the first 20 minutes or so they settle into the day’s topic and then end each podcast with a cute segment called One-Rep Snacks which has given me lots of fun snackage inspo.

 

rich roll2.)  The Rich Roll Podcast

Rich Roll is a vegan ultra endurance athlete and the author of autobiographical book Finding Ultra, which I very much enjoyed.  Rich has been podcasting for many years. I know this because I can remember listening to episodes while training for marathons, and I haven’t run one in years.  While not every one of Rich’s podcasts speaks to me personally, I still tune in to catch the start of each and am often surprised when an hour or more has passed and I am enthralled.  

Recently on Facebook, I recommended his 2 hour interview with Iron Cowboy, James Lawrence, all about Lawrence’s incredible, mind-boggling accomplishment of 50 Iron Man distance Triathlons in 50 days in 50 different states.  I mean, yeah, read that sentence again and think about what that really means!!  I was enraptured by this podcast, literally forgot where I was, stayed at the gym an hour longer than usual just to keep listening and it has been rattling around in my brain in the week since I listened.  Game-changing.

Rich’s podcasts are not all about veganism or even about fitness.  His goal is to interview the outliers and success stories across many different fields of human development and achievement. Because he has been at it for so long, this is a polished and professional podcast.

 

the moth3.)  The Moth

My sister told me about The Moth Story Hour and even herself presented a story at a Moth story event (which she ahem, never sent me the recording of, hint, hint).  What is the Moth? It’s straight up story telling.  People get up in front of a live audience and tell a 10-20 minute personal true story.  Some are hysterical and I laugh out loud, others are so sad, I am left weeping. Most are a little of both.  If you like stories (and who doesn’t) you will be riveted.  If you are a writer or anyone who works in a business that uses stories in their marketing (every business), you will also enjoy thinking about what makes a good story and how you can apply that in your own work.

 

muscles by brussels4.)  Muscles by Brussels Radio

Vegan coaches, body-building competitors, and owners of VeganProteins.com, Dani Taylor and her partner Giacomo Marchese, host this weekly podcast on fitness, veganism, body building, dieting, and health.  In the last podcast, they gave a super detailed peek behind the curtain of body building competitions that was just fascinating.  Dani also sells one of the best books on Flexible Dieting I have ever read and that is a frequent topic.  (Which reminds me I need to do a post on Flexible Dieting!).  I also love that in their podcasts you get the unique interplay of how men and women view and talk about things differently. As with Rise and Resist, there is no dietary dogma or faddish, woo diet stuff here. Just science-based info which I much appreciate.

 

lift like a girl5.)  Lift Like a Girl

Nia Shanks is a body-positive fitness coach for women and I must confess, although I follow her blog, I have yet to have a chance to listen to her podcasts.  But I have subscribed and wanted to mention it because I think it’ll be good.  I like the things she writes about.  Take a listen and let me know what you think.

 

 

I’m sure there are tons of other great podcasts and I’d be delighted to hear any recommendations you have, although there are only so many listening hours in a day!

In the next post I am going to share my favorite youtube channels, so please stay tuned!