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Beginners-Guide-To-A-Sexy-Fit Beginner’s Guide TM to a Sexy Fit Vegan Lifestyle By Ella Magers, MSW Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Introduction 1 Chapter 1 3 Why a SFV Lifestyle is the way to go Chapter 2 9 Getting Started: The SFV Plate Chapter 3 20 Staying Stocked with Staples Chapter 4 27 Meat & Dairy Swaps Chapter 5 34 How to Make Healthy Food Choices Chapter 6 40 Creating a Plan & Sticking To It Chapter 7 44 Sample Menu Bonus Shake Recipes 57 About the Author 59 Table of Contents Table www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle INTRODUCTION Welcome to the Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle. Before we begin, I want to congratulate you for taking the first step toward a healthier, happier you. How exciting! I’m honored that you’ve chosen to let me to be a part of your journey. I want you to know that I’m devoted, as your personal guide, to making your path to success one of pleasure, ex- citement and joy. The purpose of this particular ebook is to provide you with tools to take positive, practical steps toward reaching your health and fit- ness goals and living consciously. I’m here to walk you through each step, one at a time, so that you finish the book feeling comfortable and confident with the direction you are headed. Here’s what you’ll learn: Why a Sexy Fit Vegan™ lifestyle is the way to go. How to get started (I know it can seem overwhelming but there’s no need to worry. Just remember, one baby step at a time!) What the Sexy Fit Vegan™ Plate guidelines are. (This will help you conceptualize what a balanced vegan diet and lifestyle look like!) What staple foods to keep stocked in your kitchen (we’re going gro- cery shopping together!) Some great vegan “swaps” to take the place of animal products and junk foods you may be eating now. How to read food nutrition labels and what to look for (the good, the bad, and the ugly!). How to create a transition plan and stick to it. How to create a weekly meal plan that is both nutritious and satis- fying. What a sample 7-Day Sexy Fit Vegan™ Meal Plan for beginners consists of, including easy to follow and simple to make recipes. 01 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Before I continue, let me introduce myself. I’m Ella, an 18-year vegan vet- eran with a passion for optimal living. I have over 12 years experience in the fitness and wellness community working with a wide array of clientele. I’ve worked with celebrities, high profile athletes, and people in the commu- nity who want to change their bodies, and lives, for the better. I am focused on helping as many people as possible through my website, forum, blog, books, articles, workshops, and guest appearances. I love sharing my sto- ry, but I want to stay focused on what this guidebook is all about… YOU! You can read more about me, my background, and experience in the back of this book and on my website. I’m sure you’re eager to get started now, so let’s jump right in! 02 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle CHAPER 1: Why a Sexy Fit Vegan ™ Lifestyle is the Way to Go I get asked all the time, “Why are you vegan?” I love this question! It gives me the opportunity to share my story and the many reasons I’m committed to eating a plant-based diet. So now I ask you! For what reasons are you interested in veganism? What brought you here today? Maybe it was to: Lose Weight Feel Better Look Better Have More Energy Save Animals Protect Our Planet Identifying the reasons why you’ve decided to make positive changes in your lifestyle is the first step to making those changes a reality. In this chapter, I’m going to outline the topfivereasons that a Sexy Fit Vegan™ lifestyle is thewaytogo! Whether you relate to all of them, or just one, it’s all good! Identify the reason(s) and acknowledge yourself for caring enough to align your actions with your values. 03 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Reason #1: Get healthy from the inside out. Eating a plant-based diet filled with a wide variety of vegetables, fruits, legumes, nuts, seeds, and whole grains can not only prevent all kinds of diseases and health conditions, but also treat and even reverse them in many cases! It’s now believed that a condition called chronic inflammation is to blame for many common ailments and fatal diesases. Chronic inflammation is a severe bloating within the body that has to do with your blood cells. It’s thought to be the underlying cause of most of our top killers (heart disease, cancer, stroke, just to name a few). If you have chronic inflammation, it basically means your body is in a constant state of crisis and your immune system is completely out of whack. Your organs take the hit. Stress and pro-inflammatory foods including animal products and sugar are mostly to blame.1 Don’t worry though, it’s much easier to bring chronic inflammation to a halt than you may think! Nutrient dense whole plant based foods, as well as good stress-management, are what your body needs. And here you are, already on your way! It’s never too late for a lifestyle make-over, starting with what you are doing right now, moving toward a plant-based diet and taking care of yourself! 04 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Reason #2: Compassionate LivinG “ If slaughter houses had glass walls we’d allbevegetarian” – Paul McCartney The ugly truth is that factory farming of today’s meat, dairy, and egg industries is downright cruel. We live in an age where family farms have been wiped out, and big businesses and factory farming have taken over. The amount of pain and suffering the animals in this industry go through every minute of every day is devastating. When I learned, 18 years ago, what goes on behind the closed doors of factory farms I was deeply moved. The information prompted me to start a life long mission to share the message and lead by example. I want to thank you for everything you do to live consciously. Together we can, and will, be a voice for the voiceless! 05 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Reason #3: Drop Extra Pounds and Gain Energy The claims are true! Going vegan is refreshing, energizing, and gives your body all the highest quality nutrients it needs to be healthy. By cutting out the bad fats, hormones, antibiotics, and bacteria found in animal products, and replacing them with the vitamins, minerals, and fiber found in plant foods, you’re body will say, “Winning!” You’ll drop extra body fat once your body is properly nourished, and your energy will skyrocket... Woohoo!!! tgs properly 06 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Reason #4: Environmental Responsibility It may surprise you to learn that abstaining from eating animal products is the single most important contribution you can make to save our planet! According to studies by the UN, farmed animals contribute significantly more to ozone depletion and climate change (from greenhouse gas emissions) than all transportation combined.2 The amount of natural resources that are used to raise just one cow is staggering. The vast destruction of our rain forests and contamination of our precious water supply due to livestock is detrimental to our planet and the people on it. Going vegan is one HUGE way we can do our part to preserve our beautiful planet for our children and generations to come. It’s awesome that doing something so good for yourself and your body, is also so good for the rest of the world! 07 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle Reason #5 Vegan is Sexy! Reasons #1-4 make being vegan sexy as hell! What’s sexier than being in phenomenal shape, with unparalleled energy and stamina, glowing from the inside out, all while making a positive impact on the world? Nada! So there you have it. Take a moment to soak it in. What reasons to transition to a SFV lifestyle are in line with your personal values and passions? Whatever they are for you, revisiting them daily is key to sticking with your plan and replacing old, unhealthy habits, with new, beneficial ones. You’ve got this! 08 www.sexyfitvegan.com Beginner’s Guide to a Sexy Fit Vegan™ Lifestyle CHAPER 2: Getting Started: The SFV Plate Now that you’re confident you’re making the right decision about the direction you’re headed, what’s next? In this chapter we’re breaking it down with the SFV Diet and Lifestyle Plate to give you some general guidelines for a Sexy Fit Vegan™ lifestyle. This visual will help take the concept of a whole foods, plant-based diet from abstract to concrete. Just keep in mind that the number of servings and percentages for each category will vary based on factors such as your size, metabolism, and activity level. This visual will also help you take into consideration other aspects of your life that deserve attention and are a part of a SFV Lifestyle as well.
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