My experience with the Mary’s Mini Diet

I completed my 1st ever Mary’s Mini diet this month! I loved it and it truly wasn’t that hard to follow at all.

Are you wondering what the Mary’s Mini is? It’s a simple diet created by Mary Mcdougall. If you’re not familiar with Mary, she’s Dr. Mcdougall’s wife and she’s brilliant. The Mcdougall’s promote a Starch based diet. If you’re interested in more information about their views a good book to read is The Starch Solution.

As far as the Mary’s Mini goes it’s a diet used by many in order to regain control over their eating patterns, shed some weight quickly, and reset their taste buds. The idea behind the simple diet is that you pick one starch and only eat that one starch for 10 days along with a variety of non starchy vegetables. You would eat this for breakfast, lunch and dinner. It gets boring but the diet works. You will only eat when you truly are hungry and the endless snacking will stop. Things that you once craved will no longer interest you. I found I became very conscious of my body’s cues and fueled it accordingly. I ate until I was full and only ate when I was truly hungry.

While on the mini we are allowed to have light condiments on our food which makes our meals so much easier. She allows things like ketchup, mustard, soy sauce, vinegar and hot sauce. We have to use them sparingly but they are allowed on this diet which I thought was very helpful.

So what isn’t allowed on this diet? You can’t mix starches while on this 10 day diet. You can’t have any oil at all! Remember to check all the ingredients on your condiments because oil is in a lot of them! We are not allowed to consume any fruit for 10 days as well on this diet. Food is meant to be on the boring side and it would be very easy to overeat fruit if it were allowed. It would taste like true candy and it would get hard to control those portions accordingly. It’s only 10 days so I don’t think it’s the end of the world. Another thing to watch out for in condiments is refined sugar. That’s also hidden in way too many store bought sauces and dressings.

I tried out the potato mini because I found that I was eating when I wasn’t even hungry. I became a snacker and wanted to regain some control over my eating patterns. I also couldn’t believe how fast my taste buds reset. By day 3, I couldn’t drink my beloved dark roast coffee anymore. I started drinking a weak coffee or a coffee alternative called Dandy Blend. I also lost 7 lbs in 10 days which was shocking since I was eating a ton of food! Overall I had great energy, felt I enjoyed all my meals, became more mindful of my eating habits, and the bloating in my tummy disappeared. I felt great! So good in fact that I want to try completing a rice mini next!

Whole Starchy foods like potatoes do indeed have all the micro and macro nutrients that we need in order to stay healthy. Dr. Mcdougall assures us that this is a perfectly healthy diet to try and we shouldn’t be worried. He talks about this in the webinar which I will attach in this post for your reference.

I’ll also add my 1st Mary’s Mini video where I explain what this simple temporary diet is and how to complete it properly. If you haven’t already Subscribed to my YouTube channel please consider doing so. I appreciate your support and hope you find the information helpful. I will include handy charts to help you along the way if you choose to try out the Mary’s Mini. I created a simple non starchy veggie list as well as a list of approved starches.

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Perspective is Everything

A couple weeks back I had a scare and yes that lovely sweet stuff was involved. Sugar!!!! This is the downside of a healthy lifestyle as it can sometimes make you obsessed about being perfect at all times.

I ordered breakfast on my mobile app at work and totally forgot to add a note on it requesting that they not add brown sugar to my oatmeal.

I definitely wasn’t in that jolly “a spoonful of sugar” zone like the lovely Julie Andrews was in the movie Mary Poppins. I found I started panicking as I was super worried about ingesting that much sugar! Why isn’t there an option to remove toppings on the app I thought? Ugh! I didn’t remember the last time I consumed brown sugar.

I use things like date paste to sweeten things because I try and eat whole foods as much as possible. I strive to cut out as much processed foods as possible in my diet.

I just went with it and forced myself to stop obsessing about it. My past with an eating disorder crept out and I nipped that in the bud real fast. I will not let food control my life ever again.

I ate that oatmeal and guess what? I didn’t die or feel sick after eating it. You see I’ve preprogrammed myself to think that refined sugar of any kind will make me sick. To my shock that actually didn’t happen! I might break out but that’s pretty much it.

I still eat my homemade oatmeal without any sugar added on a normal basis at home. I think berries sweeten it perfectly. If I have to order my oatmeal however from my local coffee shop then I will do so without guilt. Now and again it’s ok to enjoy some sugar and we shouldn’t obsess about it! It’s called living in the moment and sometimes you just have to roll with it.

I had to remind myself that I don’t over indulge in sugar filled goodies daily so over all my health wouldn’t be affected. I’m a far cry from the 22 teaspoons of sugar consumed by the average person these days. That’s the equivalent of 355 calories!!! Wow! Yeah no thanks. I like to eat real food and consume calories that actually fill me up and nourish my body.

Here is the infamous oatmeal that caused me to sweat and panick below. It’s funny how an innocent serving of oatmeal can cause a person so much unnecessary stress and worry. Look’s tasty doesn’t it? Why was I obsessing about it?

I like to think I’ve come a long way since my dark days with an eating disorder. When situations like this kreep up though it reminds me that it’s so easy to fall into old behaviors. I have to snap out of it and regain control over the situation.

Life is always an adventure and you never know what will trigger scary feelings and situations within ourselves. I’ve learned that it’s best to feel the emotions and be kind to yourself in those situations. Then its time to get really real with ourselves. We must remind ourselves that we are in total control of the situation and our lives. We have more power and strength then we ever give ourselves credit for!

I always strive to be as healthy as possible but I will allow myself some wiggle room. I will allow myself to enjoy life to the fullest and sometimes indulge in unhealthy food. I’m always trying to strive toward balance. Balance is key. I will always have those off days. The days where yes the thought of sugar will send me into a sweaty panick and that’s ok. I’ll get over it. I always do. Again Balance is key right? Good days & bad days are normal parts of this human experience.

I think we need to focus on how far we’ve come on our health and wellness journeys. Living in a state of gratitude for the amazing body we have been given is vital in my opinion. Giving ourselves grace for the moments of unhealthy treats is vital. Love life and try not sweating the small stuff. We truly are blessed to be healthy, strong and vibrant.

Here is an Affirmation that might help you if you find yourself in a similar state one day. These health and fitness goals sometime send us into a frenzy and we forget that its really not that serious.

Health, Joy & Positive Vibes,

Debbie

~VeganMommyDee~

Check out my YouTube channel for more Health & Wellness inspiration.

You can find my channel at VeganMommyDee’s Life. I appreciate if you pop by and would love it if you Subscribed to my channel.

Have a wonderful week everyone!

Much Love

Healthy Holiday Applesauce Muffins!

Hi everyone! I hope the holidays haven’t burnt you out yet and your still thriving. This time of year has many if us feeling depleted. It’s the shopping, events, decorating, cooking, entertaining and it gets so tiresome.

We also tend to over indulge in goodies and other foods this time of year. We all do it no matter how healthy we are. It’s also a very social time of year with all the gatherings. I think we should enjoy dessert and good food with loved ones. After all we don’t see them all the time.

I do find that in order for me to stay on track with my health goals however that I need that back up treat that’s legit healthy though. It’s gotta taste great but still be healthy. I know I’m asking for a lot here but it’s possible. I need that balance so keeping the healthy treat around the house makes me feel better. I’ll reserve my super indulgent holiday eating for when I’m out with family & friends.

The day I came across Dr. Neil Bernard’s recipe was probably one of the best days ever! It was an old recipe from a weightloss book that he wrote long ago. I only picked it up at a thrift shop because it was written by him and he is all about the oil free cooking too. I practically did the happy dance when I came across it. Yes I still modified the original recipe but the bones of the recipe remained the same. For that I’m thankful to him!

It’s such a simple recipe and it uses only a handful of ingredients. Again I can say “thank you Dr. Bernard!” Simple recipes using few ingredients are my way of life! I’m a mom of five and I don’t have extra time! I work 12 hour shifts in a hospital so again this girl has no extra time to spare! Anything that makes my life easier I’m down for.

I’ve tried this Applesauce recipe with and without raisins and it works out great both ways. My 10 year old is obsessed with these muffins and likes the raisins in them. I tend to make them without raisins for myself because I try and limit my dry fruit consumption.

I’m gonna link a video of me making the Muffins below for you. I also added the complete recipe and instructions in the video description box.

Thanks so much for stopping by my blog and checking out my video. If your not already Subscribed to my blog and YouTube channel please do so! I have more upcoming quick and healthy recipe videos coming up in the new year! I appreciate your support and love.

Please share this post or video with whoever you feel would enjoy it. If you know anyone who is on a weighloss journey this might be helpful. We all need a treat and this one is made with whole foods and natural ingredients. Simple & nutritious recipes can still taste great!

Happy Holidays everyone!

Health, Joy & Positive Vibes,

Debbie

~VeganMommyDee

Delicious Chickpea & Veggie Burger Recipe

I hope everyone is doing well! We’re entering the holiday season already!!! Can you believe it? How are we in November already? For us Canadian’s we’ve already celebrated Thanksgiving and we have Halloween behind us as well now. For my friends in the USA Thanksgiving is approaching for you guys and all the goodies will soon be eaten.

As we head into a season of over consumption that tends to throw our health goals on the back burner. We attend social engagements and host parties for family and friends. This is a time of a whole load of “cheat days”! We can’t say no to all these comfort foods and the loving people who made them. It’s definitely a difficult time and will power is at an all time low.

I don’t like to say no to goodies during the holiday season but I do try to balance my diet on a whole. I will eat super clean and indulge on a few treats or calorie rich foods at parties. I feel like if over all your eating really healthy then it’s not terrible to enjoy the season fully.

One of the things that I’ve already started to do is make as much as possible homemade. Veggie burgers are a wonderfully easy lunch or dinner but boy do they pack in the calories for each little patty! I started thinking I should just avoid eating them during this time because they weren’t as healthy as I originally thought. Then I thought to myself hey wait, I can make my own and then I can control what’s in them! That decision was the best thing I’ve done in a long time. I’ve now created some pretty epic burgers now!

Below is my latest healthy burger recipe. It’s a Chickpea & Veggie burger that’s loaded with nutrition! No mystery ingredients in these healthy burgers. My burgers are made with whole foods and I use gluten free oats in my veggie burgers as well. If you follow a gluten free diet then I got you covered too. Hurray!

If you want to see me make these veggie burgers then check out my latest YouTube video. I’ll add a link below to my channel. If your not already Subscribed to my channel please consider doing so now. Please also share my videos with anyone you know that might find them helpful. I truly appreciate your support. I’ll be posting new healthy recipes this month that will be especially helpful during this holiday season. We all need a little help sometimes and I have your back. Together we can stay on track with our health fitness and wellness goals! We’ve got this! Here’s my recipe below, enjoy!

CHICKPEA & VEGGIE BURGERS

Ingredients:

– 2 cups canned chickpeas

– 2 cups mixed frozen veggies

– 1 cup cooked brown rice

– 1 cup oats flour

– 2 Tbsp. flaxmeal

– splash of coconut aminos

– 1 red bell pepper

– seasonings of choice. I used paprika, garlic, salt & pepper, and chili powder.

Method:

1. Process the chickpeas and pepper and then transfer them to a bowl.

2. Slightly process mixed cooked veggies & flaxmeal.

3. Add the veggies to the Chickpea mixture. Add seasonings & combine well.

4. Slowly add the oats to the mixture a little at a time. Mix well.

5. Place in fridge to set for 2 hour or at least 20 minutes if your in a hurry.

6. Place scoops of the mixture on a non stick cookie sheet or use parchment paper on the pan. Mold them into patties.

7. Bake at 375 for 25-30 minutes. Flip them half way through.

Enjoy!

Have a wonderful day everyone & upcoming week!

Health, Joy & Positive Vibes,

Debbie

~VeganMommyDee~

Happy Thanksgiving!

I just wanted to take a moment and wish all my fellow Canadian’s a very Happy Thanksgiving!

This is a great opportunity to reflect on all our blessings. It’s a time to be thankful for the abundance we truly have in this country. We remember all those in our circle of family and friends who truly make a difference in our lives on a day like today.

I’m truly thankful for my loved ones and for my wonderful social media tribe! Thank you for reading my blog, my wellness FB page and following my health journey on IG and YouTube. You’re all amazing and I’m sending you immense love.

Enjoy your family get together filled with tasty treats and hearty food. Don’t skimp out on the dessert either because today is a day to embrace an abundance of food made with love. This year my Thanksgiving meal was tasty and I was still able to keep it healthy.

Roasted sweet potato with everything bagel seasoning, salad, steamed veggies and garlicy Black Beans with Brown,Wild rice and Lentils. I also made a nut free vegan cheese sauce to top all this healthy goodness.

I feel like we never have to sacrifice taste when cooking our meals. Healthy foods can taste fantastic and and most importantly give us energy. Yes energy! Most typical Thanksgiving dinners make people feel sluggish and people end up feeling like they need a nap after dinner. I’m not down for that at all, even on a holiday. My belief is that you can still have an epice meal and keep it healthy.

When it comes to dessert I never say no either! It’s my “cheat day” so bring on the tasty treat! I do try and find a healthy dessert version of course bit if I’m not making it then sometimes that task is difficult. I just strive for balance in life though. My meal was healthy so I don’t obsess about dessert. You just have to live life and enjoy these moments with loved ones. We sometimes need to remind ourselves that on a special occasion we just have to let go because it’s not the day to be counting calories.

Enjoy your Thanksgiving and focus on making memories! It’s a wonderful time of year filled with love.

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Creamy Pumpkin Mac & Cheese Sauce

I’m currently obsessed with all things pumpkin these days. Those Fall vibes are going strong at my house! Wreaths, soy scented candles, pumpkin decor pieces and pillows! We have it all covered over here! My kids have always been used to decorating throughout the year for various occasions or putting out seasonal decorations. If I’m late getting the house decorated then they usually just take matters into their own hands and get it done themselves. Off to the basement they go into the endless bins of seasonal decor we keep put away. We reuse our decor year after year and only add a couple new pieces every year. This time of year is cozy and comforting and we all look forward to the Fall season at our house.

I’ve been craving comfort food like pasta & hearty soups these days as the weather gets crisp. I’ve been getting my usual delivery of Organic Pumpkin Pureè from Amazon. I have loads of pumpkin to create new recipes with now. Simple things like this make me a happy mommy.

I’ve been adding the pumpkin to my baked goods, breakfast foods, smoothies and fall themed lattes. This is totally my favourite foodie time of year! So many opportunities to create tummy tasty foods using pumpkin!

This is my simple creamy Pumpkin Sauce recipe below. You can whip it up in 5 minutes! Store it in a Mason Jar to use later or add it straight to your pasta. You can make it ahead and keep it in your refrigerator which is handy if your in a hurry to make dinner on a weekday. Just heat it up in a deep frying pan or pot and just add your hot pasta right into it. Combine well and add any veggies you have on hand to it. Honestly I feel like these simple recipes are the best meals! Food doesn’t have to be complicated!

My Creamy Pumpkin Mac & Cheese Sauce:

– 1 cup raw cashews
– 1/2 cup warm water
– 1/2 cup dairy free milk of choice. I like Flax or Oat milk.
– 1/4 tsp turmeric
– 1 tsp paprika
– freshly ground pepper to taste
– 2 – 3 cloves of garlic
– 1/4 cup nutritional yeast
– 1 tbsp miso paste

You can add any other spices of yoour choice as well. I simetimes add a bit of Mrs Dash and it tastes great with that additional seasoning.

Add a splash of extra milk if you think it needs it. I prefer my sauce on the thicker side.

That’s it! Simple & delicious.

Enjoy!

Enjoy the recipe and please tag me if you try it out! I’d love to see your yummy creations!

Please stop by my YouTube Channel as well and Subscribe! I make this sauce in my latest video on my channel. My channel name is @Vegan MommyDee. I appreciate your support!

Have a wonderful weekend!

Vegans take over Florida!

We took a family vacation to Orlando Florida!!! Yep all seven of us got to experience the Florida scene. It was amazing! Definitely a trip we won’t forget. Yes it was quite expensive but well worth it!This was our first experience at Disney World and Universal Studios as well.

We all loved Magic Kingdom at Disney World! It was an amazing experience and my three year old son was super happy to get to see “Mickey’s House”! That’s all he kept saying. He just wanted to go to Florida to see Mickey’s house.

So can vegans eat at Disney World or Universal? I found out that the Pineapple Dol Whip float was in fact vegan which made me extremely happy! Dole Whip is a frozen soft serve dessert that’s absolutely out of this world! My three year old is super picky and we brought his snacks along with us for the day. Even though he’s super picky he loved the Pineapple Dole Whip float! It’s well worth the money and I highly recommend you trying it if you get the chance. I feel like it might be the highlight of the vacation for the kids. Yep it was that good! I’ll insert a picture below of this beauty. We already started eating at this point however. It was too good to wait for a picture according to my son. He’s also giving it a thumbs up in the picture funny enough!

Pineapple Dole Whip

Another Vegan treat we were able to consume was the famous Mickey Mouse Pretzel! Yep it’s vegan! My kids and I loved them. It’s a little too salty but that may be because we aren’t used to eating a lot of salt in our diet. Those saved us and kept us happy until we left the park for dinner.

Mickey Mouse Pretzel at Disney World

They do have vegan dinner options at Disney World & Universal Studios but I like eating my own home cooked food whenever possible. I did however have a Beyond Burger which is a Plant-based burger at Universal Studios. It came with Follow Your Heart cheese & Vegenaise and fries. I’m not really into plain white Hamburger buns so I just passed on the bun. I ate my burger with lettuce & tomato instead. I was also thrilled that they had a few vegan drink options at the Harry Potter exhibit too. I enjoyed Pumpkin Juice there. It was probably one of the best drinks I’ve ever had! It’s also probably loaded with tons of sugar but hey I was in vacation mode.

I’m so happy to see that almost every restaurant had some sort of vegan option. Wow things are definitely changing! Changing in a positive direction thankfully!

As far as eating out goes in Orlando we had many options. We even found a vegan hotdog cart! How amazing is that? Vegan street food? Yes and they were delicious! We also really enjoyed some comfort food at Dixie Dharma. They had amazing choices on the menu which had a Southern flare to them. I basically wanted to eat everything on the menu. I ended up getting the special of the day which was a burger and a choice of sides. I picked garlic mac & cheese and my hubby had cheesy homies. We also had a super tasty salad on the side. It even had pickeled watermelon rind in it. How creative is that?

Overall I cooked mostly from home and luckily we had a variety of grocery store options near us. We rented a house on a resort because we needed the space and I also wanted the ability to cook from home. I loaded us up on sweet potatoes, yellow potatoes, veggie burgers, oatmeal, healthy bread, veggies and fruit. We enjoyed some epic meals that also kept us on track with our over all health and wellness. It’s ok to enjoy a treat or cheat meal but I like to stay on track for the most part.

Let me know what your favorite vegan restaurants are in Orlando in the comments below. I’d love to know more about the variety of options across Florida. We do plan on going again in the future. Next time a different part of Florida perhaps.

Please dont forget to connect with me across social media.

I appreciate you taking time out of your day to read my blog post. Please stop by my YouTube channel as well and subscribe so you don’t miss out on future videos. Stay tuned because I’ll be posting a video of our Florida adventure!

Have a wonderful week!

Peace, Joy, Love and Positive Vibes,

~ Debbie