It’s great for making larger batches so you can snack on it for awhile – just double or triple the amount of ingredients for the correlating serving sizes. Protein-packed with a fair amount of fiber, and I personally add chia seeds for more texture and nutritional value.
Nutritional Information
Calories: 700 (k/cal)
Protein: 35 (g)
Carbohydrates: 70 (g)
Fiber: 35 (g)
Fat: 33 (g)
Ingredients (2-3 servings)
2-15 oz cans garbanzo beans, rinsed
4 stalks of celery, diced
3 pickles, diced
Handful of sunflower seeds
Handful of chia seeds
2-3 tsp mustard
3-4 tbsp of non-dairy mayonnaise
Sea salt and pepper as preferred
Directions
Mash up the garbanzo beans into a pulp. Add the other ingredients to a large bowl and mix. The flavor tends to get better after sitting in the fridge after 3-4 hours. This goes well on a wrap, as a spread, or on a bed of your favorite mixed greens.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
OWNER OF NATURAL MUSCLE MAGAZINE SAYS FITNESS IS EXPANDING
“When consulting with the judges, they offered me some advice, ‘do a few cycles and you will win every show.’ I walked away and from that day forward, I chose to enter only drug tested competitions.”
Debbie Baigrie embodies strength inside and out, and utilizes bodybuilding as a vehicle to self-cultivation.
A few months ago Debbie and I connected because she liked what we’re doing here at VegetarianBodybuilding.com and wanted to publish some of my work.
Through this exchange, I’ve had the pleasure of getting to know her, and was pleased to discover we share an affinity for bodybuilding that focuses on vibrancy and longevity.
Debbie is a mother, daughter, dog owner, former vegetarian bodybuilder, and the owner of “Natural Muscle Magazine.”
Her journey is wonderfully admirable (and at times, shocking), and I’m pleased to present this interview with you today.
Q: Tell us the story of how “Natural Muscle Magazine” came about, and how you acquired your passion for bodybuilding.
Back in the early 90s, I wanted to be a personal trainer. My daughters were in preschool, and I thought it would be something fun to do part-time. I took the exam, and to add credibility to my business, I entered a bodybuilding competition. A title would enhance my credentials, I thought, and the preparation would teach me hands-on training and diet.
“My plan was to enter one contest, but after winning the overall title, I caught the bug.”
I continued competing for four more years. A year into my competitive “career,” I entered a national qualifier and won my class, but not the overall.
When consulting with the judges, they offered me some advice: “Do a few cycles and you will win every show.” I walked away, and from that day forward, I chose to enter only drug-tested competitions.
We were being touted in a Florida-based magazine, “Florida Muscle News,” as the best bodybuilding shows in Florida.
Then one day, I got a phone call from their editor telling me that they are not allowed to give us any more coverage.
The NPC had come down hard on them for promoting an event that was not sanctioned by them. So there we were with no coverage and no advertising.
All of our amazing natural athletes needed a platform, and we needed somewhere to advertise our events, so “Natural Muscle Magazine” was born.
“Florida Muscle News” now had competition in Florida, and they were not happy about it.
I was banned from covering any NPC events and escorted out of the events I tried attending.
That was twenty years ago, and we are still going strong.
Q: Who most influenced your trajectory at a young age?
Three people who had the most influence on my career were my maternal grandfather, my paternal grandmother, and my high school principal.
“My grandfather emigrated from Poland with only a fourth grade education and became a very successful businessman using common sense and hard work.”
He could build a house from scratch, and he built several. He could basically do anything. I loved watching him build and still love the smell of sawdust. My grandmother owned businesses dating back to the thirties, something unheard of for a woman back then. She owned a hat business in Europe and made the beautiful hats herself.
She was an honest, outspoken, and driven woman, and lived until she was 96. I like to think I got my drive from her.
Then there is my high school principal, Mrs. Naymark, whose words still drive me to succeed every day to be the best person I can be: “Debbie, you will never amount to anything.” I went to a very small private school, and did not fit into the mold or take my education very seriously.
Q: What advice would you tell your 18-year-old self?
I would advise her to become highly educated in a field she loves. If I could go back to 18, my life might look a lot different now. Back then, nothing was expected of me. I was simply put on this earth to be pretty and marry a man who will take care of me.
My Jewish mother used to say, “If you play your cards right and marry a doctor, you will be set for life.”
So I married an engineer and told my daughters, “if you play your cards right and become a doctor, you will be set for life.” Last week, I watched my oldest daughter graduate medical school! Another piece of advice I would give myself is not to listen to Mrs. Naymark!
Q: Why is compassion so important to you, and how has it made you a stronger woman?
It often takes strength to have compassion. I was shot in the face 25 years ago by a 13-year-old boy. It opened up an entire new world of forgiveness and compassion.
To me, he wasn’t an assailant, he was a child who really didn’t comprehend the magnitude of what he had done. Ironically, I was one of the very few people who believed that.
The judge handed down a sentence of life without parole. At 13 years old, Ian was going to spend the rest of his life behind bars. Everyone was happy. Ian got what he deserved.
“However, I was not happy. I believed they were throwing away a human being. I was not going to let Ian fade away. We all matter!”
What family he had were gone within a few years. I was the only person who cared. I encouraged him to write, so he wrote and wrote, and is still writing. He also earned his GED with very high scores because someone (me) was expecting that. I shared his story anywhere I could, and along the way, others jumped onboard to help him.
Recently, an amazing law firm took his case and got Ian’s sentence reduced. He now has a chance to live. I’m not sure if having compassion has made me a stronger woman, but it has made me a better parent, friend, sibling, and daughter.
Q: What does the first hour of your day look like?
My first hour looks pretty much like the rest of my day. My office is in my home, so I grab my coffee, let the dogs out, and sit down at my desk to begin my day. I feel blessed that I don’t have to do all the prep work (shower, make-up, clothes, and commute) to get to the office.
If you visit my office before noon, I am probably still in my jammies. I like to jump right in because I have so much to do every day.
When I began competing, I was a vegetarian, so I just followed diet plans geared toward that.
“I juiced a few times a day and knew that really helped build quality muscle. I ate plenty of egg whites and plant-based protein shakes. With that diet, I was able to stay close to contest-ready throughout my career and do very well on stage.”
Q: I feel it’s important for vegetarians (especially vegans) to stay open to the fact that not all people can safely eat a vegetarian dietdue to their genetics, blood type, etc. What was the reason you decided to incorporate meat back into your diet?
I enjoyed my vegetarian dietbut slowly integrated meat back into my diet because my body seemed to want it. I go back and forth depending on what my body craves.
Since I started visiting your website and publishing your great recipes and articles in “Natural Muscle,” I have enjoyed so many vegetarian meals that are easy to make!
Q: If you had to choose only three exercises, what would they be?
The biggest trend is the expansion of the competitive arena for both men and woman. There are now many more options available. We can choose a stage where we belong. We don’t have to fit into the bodybuilder mould to compete in the fitness arena. That’s a great thing.
There are, however, three trends that baffle me:
The first is the growth hormone gut. I believe it is making a mockery of the sport.
The second one is the long and baggy board shorts worn in Men’s Physique contests. My word, it is not Men’s Upper Body contest, let’s see some lower body!
The third, and by far the most disturbing trend, is the “rear shot” in the Bikini contests. Who started that one, and why has it continued? It has no place on an athletic stage.
Q: Thoughts on CrossFit training?
I believe that whatever motivates people to get up and moving is a great training method. There are so many training modalities, and they are growing every day. If people are passionate about CrossFit, they are going to get results. The same goes for Zumba or Pure Bar. Just get up and move!
Q: How do you foster inner peace and balance?
I take my dogs for two long walks every day without a cell phone. It is peaceful and energizing at the same time.
“I have three dogs, and they truly ground me.”
I am a Reiki Practitioner, and although I have not practiced this healing modality on anyone in a while, I find it very useful to keep myself in balance.
Q: Three favorite books?
My favorite all-time favorite books are:
“The Four Agreements” by Miguel Ruiz
“Living, Loving, and Laughing” by Leo Buscaglia
“Knight in Shining Armour” by Jude Deveraux
Q: What are you currently working on?
We just completed the June 2015 issue (which you [Chris] are in again). We also recently started the BUFF Box, a box of several supplement samples shipped out monthly to subscribers. It is a great way for individuals to try different products.
There are so many on the market right now, choosing can become overwhelming.
We often leave trade shows with hundreds of different single serving products, which can be even more confusing. This plan allows the athlete to try out 4-5 different products for a week. Every box sold benefits fit2survive.org, a wonderful organization that supports and empowers individuals who have lost limbs.
Fit2survive.org helps these individuals reach their fitness and athletic goals by providing education, assistance, and equipment. I look forward to seeing how much we can raise on a monthly basis for this worthy cause.
A dream of mine down the road is to open a neighborhood high-end pet supply store that will carry only natural products. My business plan is done, and when the right time presents itself, it will be an exciting new adventure.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
Some studies show extreme benefits of coffee while others show extreme dangers of heart attack and stroke.
So, a team of Norwegian researchers decided to research whether the way we brew our coffee might be what makes a difference.
Indeed, one type of coffee brewing was found to significantly decrease risk of heart attack while another type increased the risk.
From 1985 onwards, the research team recruited a large sample of 508,747 healthy Norwegian adults that was roughly representative of the population regarding age, race, gender, and so on.
During this period, the team also asked the subjects about their coffee drinking habits and brewing methods and recorded changes, if any.
During the 20 years of follow-up, 46,341 participants died, including 12,621 from cardiovascular disease.
Of these cardiovascular disease deaths, 6,202 were caused by heart attacks, and 2,894 were caused bystrokes.
Compared with those who drank no coffee at all, those who drank filtered coffee were 15 percent less likely to die prematurely of any cause. Men were 12 percent and women were 20 percent less likely to die of cardiovascular disease.
Unfiltered coffee was a different matter, though, and no healthier than abstaining from coffee altogether for younger adults and causing deaths of any cause, deaths of cardiovascular disease, and deaths of heart attacks for those over the age of 60.
So why is filtered coffee healthier for our hearts than unfiltered coffee?
From the available literature, the researchers concluded that the culprits were the chemical substances in the coffee grounds and oils that remained in the coffee if it was unfiltered. These chemicals cause high cholesteroland, thus, cardiovascular disease and early death.
Using the study as a guide for coffee brewing, it means that you should stay away from Turkish coffee, which is yummy but unfiltered. Any other finely ground coffees in which the grains remain unfiltered at the bottom of your cup while you drink the liquid from the top are equally unhealthy.
A French press or any other plunger device that uses a meshed metal screen at the bottom of the plunger is not good enough to qualify as a filtering device either, as it can’t thoroughly filter out the oils from the coffee beans.
The best filters were found to be percolators with paper or fabric filters.
Canadian researchers examined the brains of patients who had died of Alzheimer’s disease, finding that Alzheimer’s brains contained significantly more cholesterol than non-Alzheimer’s brains.
But that’s only half the story… They also discovered that Alzheimer’s brains and healthy brains do very different things with cholesterol.
And this may hold the key to finally cure Alzheimer’s.
The Canadian team found that Alzheimer’s brains retained cholesterol while healthy brains metabolized it. This study appeared in the journal Neurobiology of Disease.
A few years later, a different team published a study in Molecular Neurodegeneration in which they actually demonstrated what happened to neurons when they loaded cholesterol into their membranes.
These neurons immediately started resembling and behaving like neurons in Alzheimer’s brains.
Compared to non-Alzheimer’s neurons, Different genes were turned on and off, the transport of proteins in those neurons were blocked, and they secreted a lot more amyloid-beta42, a protein that appears in large amounts in Alzheimer’s brains.
But at present researchers still don’t understand the exact role that cholesterol plays in the development of the disease.
A study just published in the journal BMJ has answered this question.
There were many candidates for this short-term gain, but only ONE winner for long-term weight loss and cardiovascular health benefit.
A large multinational team of researchers reviewed 121 studies with about 22,000 participants.
In these studies, the subjects were divided into a group that followed a diet and a group that continued to eat normally. They all compared these groups based on weight and cardiovascular health factors.
In general, the diets were divided into low-fat, low-carbohydrate, and moderate macronutrient diets.
The macronutrient diet contained more vegetables, fruits, and legumes than our current diet as well as less fat and carbohydrates.
The team also looked at various popular diets, like Atkins (keto type), Mediterranean, DASH, and Zone.
Regarding weight loss, low-fat and low-carbohydrate diets led to a loss of between four and five kilograms (or 8.8 and 11 pounds) over the six-month period.
Moderate macronutrient diets were less effective.
Low-fat and low-carbohydrate diets were also approximately equally effective at reducing both systolic (5 mmHg) and diastolic (3 mmHg) blood pressure by six months.
Moderate macronutrient diets were less effective here too.
By 12 months, however, the picture looked quite different. By then, the cardiovascular effects and weight loss benefits of all these diets but one had disappeared.
Only the Mediterranean diet maintained its positive effects on cardiovascular health by 12 months. The largest of these effects was on cholesterol reduction.
There are three things to learn from this study.
First, our normal diet is so unhealthy that any other diet can have positive effects—in the short term, at least.
Second, if weight loss is your priority, then Atkins, DASH, and Zone are your best bets in the short term. However, if heart health is more important—which it should be—then the Mediterranean diet is the only one that maintains its positive health effects in the long term.
Third, dieting alone is not a terribly effective weight loss tool, which is why it is better to combine it with other positive lifestyle changes, like regular exercise, stress reduction, and adequate sleep.
This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.
