Rip Esselstyn's Blog, page 13

Answers to Your Most Pressing Plant-Stock Questions

 

My family and I are getting ready to head to the family farm in Claverack, New York for another amazing summer. And of course, we’re gearing up for Plant-Stock this August – our whole family looks forward to this event every year, a way to truly celebrate another year of plant-strong living, with the incredible plant-based community all together on the Esselstyn Family Farm. This year marks our 6th annual Plant-Stock and it’s going to be the best Plant-Stock yet, so hold on to your kale stems!

We have our plant-strong veterans who come every year, but we also have many new, amazing guests coming this year, or thinking about coming. For those who are considering Plant-Stock this year and have some questions, I wanted to put together this post to answer some of the most common questions we’re asked:

Where is Plant-Stock held?

Plant-Stock is held on my family’s farm in Claverack, NY, where we currently grow organic barley, rye and wheat. Situated on 500 acres, our farm has been in the Esselstyn family since 1685, and is one of only two farms in the entire state of New York that has been owned and operated by the same family for more than 300 years!

Claverack is two hours or less from places like New York City and Boston, and is less than 5 hours or so from places like Buffalo, Philadelphia and Rochester. If you’re looking for an amazing event that’s a day’s drive (8 hours) or less, you can do it from a large portion of the US.

Oh, and I’ll let you in on an insider secret: We’ve seriously upgraded the porta potties to the super deluxe models (AC and music!). Here’s a sneak peek:

Click here to view the embedded video.

What’s the address?

Because Plant-Stock is held at the family farm, we only give out the exact address to attendees, just before the event.

What’s included with registration?

You’re in for a special weekend you won’t find anywhere else when you come to Plant-Stock! Your registration fee includes access to all weekend events, including all of our speakers. Plus meals at our family farm. It can also include some transportation, as my father loves to pick up folks from the field in his mule and drive them up to the house! (Check out the Plant-Stock website for a full breakdown of speakers and weekend events.)

Can I buy a one-day ticket?

Because Plant-Stock is such a unique event with a whole weekend packed full of activities, we don’t offer one-day tickets to this event in advance (sometimes we have a very small amount of walk-up availability on Sunday, but there is no guarantee and we aren’t able to sell those in advance). Come join us for the weekend!

Where can I stay during Plant-Stock?

While we don’t officially recommend any hotels (and we’ve been notified that some of the local hotels are sold out), there are quite a few Bed & Breakfasts and Airbnb locations nearby. In fact, I just did a search on Airbnb and found more than 100 available rentals during Plant-Stock weekend (just remember – we aren’t affiliated with any of these, and this is not a recommendation, just sharing information!). Here’s another helpful resource from Columbia County, New York (where Claverack is located). We’ve also heard some guests like to drive their RV and stay at local campgrounds nearby. Just keep in mind – places fill up fast! We definitely recommend booking your accommodations ASAP.

Can I camp on the family farm?

Planning and executing an event on the scale of Plant-Stock requires a LOT of work, setup and breakdown to keep things moving smoothly. As a result, we can’t offer camping on the farm, but be sure to check out the links to accommodations shared above.

What airport should I use?

If you’re flying in for Plant-Stock, the closest airports are in Albany, New York or Hartford, Connecticut. From Albany, a car rental or Uber trip would be the best ways to get into Claverack. A car rental makes more sense from Hartford. If you’re taking the train into Hudson, NY there is typically limited car rental availability through Enterprise.

Alternatively, you could fly into either one of the NYC airports and take a train, if you’re thinking of extending your weekend into a full vacation. We have had many guests in the past who build a great vacation to NYC or Boston around their weekend at Plant-Stock!

Do you need volunteers?

We are all set with volunteers, but thanks for asking!

Now that June is upon us, August is just around the corner – we can’t wait to see you at Plant-Stock! Have a question that wasn’t answered here? Email our events team and they’ll get back to you as soon as possible (they’re in the office a few days a week, so if you don’t hear back right away, not to worry – they’ll get back to you as soon as they’re in!).

 

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3 Things That Surprise Some Guys About Plant-Strong Life

Talk to 10 different people at Plant-Stock this year about how and why they became plant-strong, and you’ll probably get about 10 different answers. That’s because there are many reasons, instigators and drivers that brings people to this lifestyle. It could be one (or several) health issue. A desire to live the cleanest, healthiest life without any health issues. A goal of reducing animal cruelty or helping the environment. Or a combination of any and all of these reasons.

In our own conversations and from feedback we receive at events like Plant-Stock or in our Seven-Day Rescue Challenge Facebook group, we have found that in particular, men have some preconceived notions about what it means to be “plant-strong.” Sometimes, these notions (you could even call them myths) keep them from going in 100%. But once they’ve tried the Seven-Day Rescue Challenge (After all, it’s only a week, right? Anyone can do anything for a week!), they understand what it means, and why there is no better way to live, than to be plant-strong!

We’ve heard a LOT of feedback from plant-strong guys throughout their journeys, and in particular, about a few things that tend to surprise most guys after they adopt a plant-strong lifestyle. These three are the most common:

* They really don’t need all that protein. This is probably the biggest myth surrounding a plant-strong diet, and despite reading science pointing to the contrary, many guys are surprised when they find out that they really don’t need all the protein that advertisers want you to consume. In fact, our bodies are designed to need 5 to 10% of calories from protein. Consuming a plant-strong diet will be more than adequate to reach that goal. 

Most people worry about protein because they want to build or maintain muscle mass. Several industries have spent millions of dollars to convince you that you need exorbitant amounts of protein, and it simply isn’t true. Even worse, it’s often coming from toxic animal sources, so not only are you not helping to build more muscle, you are poisoning your body. Plants are the most pure form of protein available, and are fueling world-class body builders and athletes like Robert Cheeke, Scott Jurek, Rich Roll, Matt Frazier and others.

* The food is delicious. “I thought I could never give up [INSERT RANDOM ANIMAL PRODUCT MEAL].” We hear this one a LOT. Sugar, salt and fat are pumped into processed foods and are dripping from the Standard American Diet. There’s a reason for it: Sugar, salt and fat trigger your pleasure receptors, and are designed to make you want more. Yes, they are addictive! And food manufacturers know this, so they create a seemingly never-ending cycle of food consumption designed to keep you unhealthy and craving more. So when presented with a plant-strong diet and whole food, plant-based ingredients, many guys scoff at the notion: “I could never give up my [XX]!”



But once they do give those things up, starting with just the seven days asked of the Seven-Day Rescue Challenge, guys discover that not only could they give up those once-beloved foods, they are craving plant-strong foods! Hearty, guy friendly foods like quesadillas, pizza, pasta, burgers and “eat” loaf are just a few of the recipes you’ll find in books like The Engine 2 Seven-Day Rescue Diet, and on many whole food, plant based blogs. There is no shortage of delicious, guy-friendly, plant-strong recipes out there. Go take advantage!

* They didn’t have to give up their “man card.” There’s a social stigma that is attached to eating meat. Once again, we can probably blame advertisers. The images of macho men grilling meat or pounding down (toxic) steaks is burned into the American consciousness (and many other Western cultures as well).



News Flash: Going plant-strong means an emphasis on the strong. I mentioned incredible plant-strong athletes above. You’d be hard pressed to find someone accusing Scott Jurek of giving up his man card! Or 300 lb Vegan (and former NFL player) David Carter. These are strong guys who are in the best shape of their lives. But not only do plants make you physically stronger, they help with your manhood as well. Frequently, problems in the bedroom are attributable to reduced blood flow caused by plaque and other junk clogging your arteries. We are frequently hearing feedback from guys who said life in the bedroom has never been better since going plant-strong!



Oh, and there are plenty of opportunities to man the grill this summer on a plant-strong diet. Burgers, kabobs, even pizza and quesadillas – there are SO many incredible plant-based dishes that grill up so well, you’ll want to take advantage all year long!

This year at Plant-Stock, we will have an incredible lineup of plant-strong men and women sharing stories, inspiration and tools to help you, wherever you are on your journey. From athletes like Tim Kaufman, Adam Sud and Josh LaJaunie, who have truly transformed their health and their lives through this lifestyle, to inspiring leaders like Whole Foods CEO John Mackey, Dr. Neal Barnard, Prince Khaled bin Alwaleed, Brooklyn Borough President Eric L. Adams and more, there is ample opportunity to speak to and learn from some of the most incredible people I’ve met. I know you’ll find their stories as inspiring as I do and I hope to see you there! In the meantime, join our Seven-Day Rescue Challenge and give plant-strong life a test drive. You will feel great, and you’ll never look back!

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3 Tips to Answer Questions About Plant-Strong Living

When the weather gets nicer, many of us head outdoors more often. Whether it’s to family gatherings, summer parties, concerts or festivals, many of us are on the go throughout the season. But getting out to more events also brings with it an unexpected side effect: LOTS of questions about what it means to be plant-strong.

Maybe you haven’t seen some of your friends and family in awhile, or perhaps you’ve brought some plant-strong food to the party. They can be inspired from any number of things or come from any number of places, but how you respond to questions about your plant-strong life can make a big impact.  

Keep this advice in mind when answering questions about your amazing plant-strong life:

* Know that not everyone is going to jump on board. This one can be tough to swallow sometimes, but even though you feel great and have gotten some amazing results since going plant-strong, your friends and family may not want to immediately hop on board. If they’re asking you questions, that’s a great opportunity to provide insight or help, but resist the urge to try and “convert” anyone. Focus on educating, not debating. Progress, not perfection.

* Be positive, not defensive. This one can be pretty tough to follow. You feel great, your health is great, and someone comes along and points out that “So and so says that she eats a dozen eggs a day and feels great.” Or, “But you must not be getting enough protein?!” Focusing on the positives of how you feel, rather than coming to the defense of something negative may not change anyone’s mind, but it’s also less likely to put a negative impression on whole food, plant-based living into the minds of your friends and family. A short, “That may be so [regarding the eggs comment above!] for her, but I have never felt better since going plant-strong, I’ve lost XX pounds and I’m off my blood pressure medicine for the first time in 15 years. I can’t complain!” Or, “This might sound surprising, but there is protein in plants! I eat a bunch of beans, grains and other plant-based foods that give me all the protein my body needs.” Offer to share a recipe or if you’ve brought a dish to the party, scoop up some and share. Your positive approach is likely to leave a positive impression.

* Let the conversation wrap up once your question is answered. Short and sweet is the way to go when asked questions about your plant-strong lifestyle, unless others come in and ask more questions. Resist the urge to ascend the podium and turn into the prophet of plant-strong living. It might be tough, but remember – you’re at parties and gatherings to…party and gather! Particularly if you’re not the host or hostess, you don’t want to give the impression that you’re “hijacking” the party for your own personal agenda. It can be hard to not talk about the great foods you’re enjoying, health benefits, weight loss, activities and events, books, and more surrounding a whole food, plant-based lifestyle, but try not to make the party about you and your lifestyle. Once you’ve answered questions to the best of your ability, try to steer the conversation back to the party, the great weather…all the wonderful things that come along with summer (or whatever season it happens to be when you’re reading this post!).

 

Although the word is most definitely getting out through major media outlets and social media, many people are still new to the idea of “plant-strong living.” Chances are you will get questions about your diet and lifestyle this summer – following this advice can help enjoy the season while still talking about the great things you’ve achieved since going plant-strong.

Looking for others who are at various stages of their plant-strong journey? Join several hundred of your closest plant-strong friends from across the world at the Esselstyn Family Farm in Claverack, NY for the sixth annual Plant-Stock. This year’s event is going to be a game changer, and we cannot be more excited! This year’s event is August 18-20: You can find details, speakers and an agenda for the weekend here on our website. We’ve heard that many of the hotels in the area are booked, but here’s a list of Airbnb rentals nearby as well.  

 

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Our 3 Favorite Summer Foods

With Memorial Day around the corner, thoughts are shifting toward summer. And why not – summer means sunshine, swimming, vacations and amazing food! Produce is fresh (and often more affordable), parties are plenty and the opportunity to enjoy more plant-strong foods than ever is ripe.

Be sure to take advantage of the amazing plant goodness that awaits you this summer. To help get you started, here are three favorite summer foods (as voted on by the Engine 2 team):

 

* Watermelon. Is there a more perfect dessert in the summertime? I can’t think of a more refreshing or nutritious way to dig into some sweetness. Watermelon is loaded with vitamins A, B6 and C, plus tons of lycopene, antioxidants and amino acids – and that’s just the start! Whether you cut it up fresh or throw it into a tasty summertime salad (hint: We have a delicious one coming in our new Summertime Guide – keep an eye on your email or our social profiles for news on its launch), there are countless ways to enjoy watermelon this summer. Dig in!

* Salads. There’s a negative stereotype that  salads can be so “ho hum.” Nothing could be further from the truth! Salads are typically easy to put together, are easy to share, and allow you to mix and match flavors you never thought of putting together. And don’t just think about your basic salad with lettuce, greens and veggies (although those are amazing too). Consider roasted potatoes, corn, onions or cauliflower for an added flavor boost.  Get creative – cold pasta salads are a great option during the summertime. Or something simple, yet flavor packed, like a simple salad with farro, garlic, fresh basil, cherry tomatoes and black pepper, drizzled with some balsamic vinegar. Use your imagination and build amazing summer salads that tantalize your tastebuds.

* Heirloom Tomatoes. Few things beat the amazing texture and flavor of a freshly grown tomato. Whether in your backyard or at the farmer’s market, heirloom tomatoes are available in many parts of the US during summer, and I know the Engine 2 team will be scooping them up all season long. Loaded with Vitamin C, folate, potassium and antioxidants, they are a nutritional powerhouse. Layer them on a grilled pizza, use in your homemade pasta sauce, make some fresh salsa or just slice them up and top with black pepper.

 

These three are just the tip of the sandcastle iceberg. Summertime means LOADS of fresh, amazing plants ready for you to dig in and enjoy. Our  Summer Gatherings Guide has some tasty ways for you to use these and other popular summer foods – check it out and share pictures of your creations with us on social media, using the hasthtag #plantstrongsummer.

 

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3 Ways Your Plant-Strong Life is Changing the World

 

If you’ve been a member of our plant-strong tribe for some time now, you know about the potential health benefits you’ll receive by going plant-strong and eating a whole food, plant-based diet. If you’re new here, not to worry – here’s a peek at some of the average results found by participants in our seven-day immersions:

Cholesterol          -26 mg/dl

LDL cholesterol  -24 mg/dl

Triglycerides       -23 mg/dl

Blood pressure   -10/5 mm/Hg

Weight                  – 3.0 lbs

And those are in just seven days!

But when you embrace a plant-strong lifestyle, you’re not just changing yourself, you are literally doing your part to change the world. I bet you haven’t thought about it that way before! Here are three ways you are helping to change the world for the better, all by living plant-strong:

You’re inspiring others. There are any number of reasons you decided to become plant-strong. Maybe you spotted one of my books in the bookstore and were curious. Maybe you or a relative suffers from heart disease, type 2 diabetes or another chronic health ailment and you found Engine 2 through a Google search.

However you found Engine 2, you are here. You’re plant-strong and you are transforming your health and your life. You are feeling so great, you probably want to shout it from the rooftops, right? We hear this a LOT in our Seven-Day Rescue Challenge group on Facebook. People feel great, and they want their friends and family to feel great (while improving their health) too.

Your friends and family may feel like they can’t give up their fatty burgers and greasy french fries yet, but you are still making an impact. By living and talking about your plant-strong life. Every time you tell a family member how great you feel (and what you’re eating to feel so great), or post a picture of you hiking, finishing a race or accomplishing something you never thought possible before going plant-strong, you are inspiring others. You are truly leading by example! Every time you pique the curiosity of someone through your own incredible story, or inspire someone to sign up and try a whole food, plant-based diet for seven days in our Seven-Day Rescue Challenge, you are changing the world…one person at a time!

Oh, and don’t forget some very important people whose minds you’re also changing – your doctors! Whenever you go in with improving markers like weight, blood pressure, blood sugar and more, tell your doctors why you’re bringing about such powerful change. You might not just change their minds, but you could also ultimately positively impact their other patients. All by living your best, plant-strong life! And if you need help getting the conversation started with your doctor, download our “How to Talk to Your Doctor” guide (a resource we created together with our friends at the American College of Lifestyle Medicine).


You are doing your part to save the planet. Eating those incredible plants every day can help “clean up” your insides for sure. All that fiber is helping to literally sweep away junk and debris that has been clogging up your system, and your squeaky clean new system is ready to absorb all the incredible antioxidants and vitamins in those super strong foods.

But you’re not just cleaning up your body when you embrace plant-strong living, you’re helping to clean up the planet too! More than 15,000 people participated in our inaugural Seven-Day Rescue Challenge in January. By going plant-strong for just seven days, together we saved (thanks to the incredible facts and sources from the makers of Cowspiracy):


115,500,000 gallons of water
4,725,000 pounds of grain
3,150,000 square feet of forested land
2,100,000 pounds of Co2 equivalent
105,000 animals’ lives

That’s a pretty major impact on our planet in just seven days – imagine the impact you can have in a month, a year or a lifetime?!


You’re changing perceptions of retailers.  The reality is that dollars talk and food is big business. Just think about the hundreds of millions of dollars (if not more) spent to convince you that cow’s milk “does a body good” or that beef is “what’s for dinner.” Not to mention the bombardment of ads you receive for fast food, junk food and candy. It’s no wonder the Standard American Diet is making so many people so overweight and sick!

But every time you choose the apple instead of the Twinkie or the whole grains instead of the refined junk you find on many supermarket shelves, you’re sending a very strong message. You’re speaking through your actions, your words and your personal health results, but also your dollars (and for better or worse, that’s what businesses hear the most).

I hope that you see just how big an impact you’re making not only on your health, but on other people and the world around you. Have a plant-strong story you’d like to share? We’d love to hear it! Send us an email at info@engine2.com and let us know about the incredible things you’re doing to change the world through plant-strong living.

Peace, Engine 2, Plant-Strong!

Rip

 

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5 Fitness Goals That Aren’t Out of Reach

 

Now that the weather is about to take a turn for the better and many of us are heading into warmer months ahead, thoughts can often drift toward exercise. Activity. Getting moving! Exercise is one of the seven pillars in The Engine 2 Seven-Day Rescue Diet. And with good reason: Exercise isn’t just good for you, it makes you feel better! Combine how great exercise makes you feel with how awesome sunshine and warm weather feel, and more activity is a no brainer.

You don’t need highly tuned genetics to be an athlete. Our ancestors were constantly trekking across land and climbing up hills to stay alive – we are

built to move. But most of us get up in the morning and go sit at a desk for eight hours instead. We get home and watch TV. Then we go to bed, get up and do the same thing all over again.

You may have heard this before but it bears repeating: Sitting is the new smoking. Sitting is killing us – and there is a host of research going back decades to prove it!

You (yes, YOU!) can set fitness goals and get moving today!

If you haven’t been active in awhile or are new to exercise, it can seem all too easy to let fear get the best of you and stay safely seated on the couch. Skip the couch and get moving – setting (and reaching) fitness goals is within reach for everyone. You CAN get active and be that person who walks or runs laps around the rest of the crowd at home sitting on the couch. Start with these 5 goals and you’ll be in great shape:

1. Getting started. Sometimes the hardest goal is the first one – don’t let a fear of the unknown keep you from getting started on your fitness journey! I will share with you the biggest “secret” I know to overcoming your fears and getting started on your plant-strong fitness journey: Be active today. Right now! Don’t start tomorrow. Don’t start next week. Start today. Actually, if you have clearance from your doctor, stop reading this blog and do 20 jumping jacks right now (or however many you can do). You will feel great! And guess what? You will have officially gotten started on your plant-strong fitness journey – check that one off the list!

2. Being active every day. When the alarm clock goes off, it can be awfully tempting to hit that snooze button once or twice (or, let’s be honest, three or four times). During our Seven-Day Rescue programs in the red canyons of Sedona, Arizona, our participants are required to participate in an hour-long morning walk, an hour-long beginners’ yoga class or an hour-long CrossFit-type class with resistance training. Every day, these folks are getting active – a notion that was once unimaginable for many of them. And believe me, I’ve heard some real whoppers of excuses from those people who want to get out of it. But once they get moving that first day, it seems that much easier the next day. By the third day, most are hooked, and they can’t wait to get home and continue their new habit.

What’s the best way to be active every day? Get moving right now (see #1!). Then, set your alarm for tomorrow and do it again the next day. And the next day. And the next… Before you know it, you’ll have been active more days in a row than you ever thought you could be.

It doesn’t have to be an hour-long, beginners’ yoga class. Go for a walk around the block. It will feel GREAT, and you’ll be bursting at the seams with excitement to go for another walk tomorrow. Don’t believe me? Go ahead – try me! I DARE you to go outside for a walk around the block right now and NOT feel great!

3. Incorporating strength training. Depending on where you’re starting off on your plant-strong fitness journey, you may or may not have experience with strength training. This area of fitness can be especially intimidating for those who are just starting off. Images of professional bodybuilders in gyms and the idea that all eyes are on you can make even the most excited person hesitate a bit.

Plus, not everyone has a gym nearby. Or wants to pay to go to a gym. That absolutely makes sense! But I’ve got good news for you: You don’t need a gym. You don’t need to become a bodybuilder (but if that’s your goal, good for you!). To start building muscle, you just need…YOU!

Don’t sweat it by thinking you need to start lifting barbells or kettlebells or any of that stuff right now. If you’re just starting out, simple bodyweight exercises can be extremely effective to help you start toning up and getting stronger. Here are just a few bodyweight exercises you can do from anywhere to get started (with links that show you how to do them):

Squats
Push ups (you can modify them and try from your knees, or even leaning against the wall)
Walking lunges
Planks 

You don’t have to start out doing 100 of each exercise – far from it! Try one “set” of 10 squats. Then try 10 push ups. Do walking lunges from one end of the room to the other. And try a 15-second plank. Then as these exercises get easier, try a few more. That’s it!

4. Fueling your fitness. If you know me and you know Engine 2, you know that we are about plant-strong living. Fueling your body with the power of plants! So you’re no stranger to how and why the Standard American diet is not only hurting your health, it’s hampering your fitness. But sometimes even plant-strong folks veer off course and have one too many cupcakes or beers. Or they skip out on important plant-strong foods like kale, spinach and other whole, plant foods. The best way to prime your body for fitness is to fill it with premium grade plant fuel! And the easiest way to do THAT is by resetting and joining our Seven-Day Rescue Challenge.

We’re more than 17,000 strong already – people from around the U.S. (and around the world!) changing their lives and transforming their health by following the purest of plant-strong plans for seven days. The Challenge is free, and we’re gearing up to launch another Challenge in April (although you can register and get started any time!). I pop in to our private Challenge Facebook group from time to time to offer encouragement and our Engine 2 coaches are there every day to answer your questions. Plus, we bring in top plant-based experts a few times a year to provide you with even more insight, ideas and inspiration. We’ll have another great lineup in April (and you can catch the kickoff videos with our experts from the January 2017 launch in the group as well). Come join us!

5. Completing a 5k. I can’t already hear what you’re thinking. “Wait, Rip, I’m just getting started and now you want me to finish a race?! Is there something wrong with that kale you’re eating?!” Slow down one second and stick with me for a minute. Setting a goal can be a great motivator to keep you on track in your fitness journey. A 5k is a great goal to start off with – it’s typically the shortest “race” out there, and on a nice spring or summer day, I’ll bet many of you are walking a 5k and don’t even realize it (really!)!

I’m not saying you have to go out and walk or run a 5k right now – far from it. But when you get out there and take that first walk today, keep in the back of your mind that you’re also literally taking the first steps toward finishing a race. Earning a medal. Checking another super exciting fitness goal off the “completed” list.

You’ve got this.

Peace. Engine 2. Plant-Strong.

5 Fitness Goals That Aren’t Out of Reach

 

Now that the weather is about to take a turn for the better and many of us are heading into warmer months ahead, thoughts can often drift toward exercise. Activity. Getting moving! Exercise is one of the seven pillars in The Engine 2 Seven-Day Rescue Diet. And with good reason: Exercise isn’t just good for you, it makes you feel better! Combine how great exercise makes you feel with how awesome sunshine and warm weather feel, and more activity is a no brainer.

You don’t need highly tuned genetics to be an athlete. Our ancestors were constantly trekking across land and climbing up hills to stay alive – we are

built to move. But most of us get up in the morning and go sit at a desk for eight hours instead. We get home and watch TV. Then we go to bed, get up and do the same thing all over again.

You may have heard this before but it bears repeating: Sitting is the new smoking. Sitting is killing us – and there is a host of research going back decades to prove it!

You (yes, YOU!) can set fitness goals and get moving today!

If you haven’t been active in awhile or are new to exercise, it can seem all too easy to let fear get the best of you and stay safely seated on the couch. Skip the couch and get moving – setting (and reaching) fitness goals is within reach for everyone. You CAN get active and be that person who walks or runs laps around the rest of the crowd at home sitting on the couch. Start with these 5 goals and you’ll be in great shape:

1. Getting started. Sometimes the hardest goal is the first one – don’t let a fear of the unknown keep you from getting started on your fitness journey! I will share with you the biggest “secret” I know to overcoming your fears and getting started on your plant-strong fitness journey: Be active today. Right now! Don’t start tomorrow. Don’t start next week. Start today. Actually, if you have clearance from your doctor, stop reading this blog and do 20 jumping jacks right now (or however many you can do). You will feel great! And guess what? You will have officially gotten started on your plant-strong fitness journey – check that one off the list!

2. Being active every day. When the alarm clock goes off, it can be awfully tempting to hit that snooze button once or twice (or, let’s be honest, three or four times). During our Seven-Day Rescue programs in the red canyons of Sedona, Arizona, our participants are required to participate in an hour-long morning walk, an hour-long beginners’ yoga class or an hour-long CrossFit-type class with resistance training. Every day, these folks are getting active – a notion that was once unimaginable for many of them. And believe me, I’ve heard some real whoppers of excuses from those people who want to get out of it. But once they get moving that first day, it seems that much easier the next day. By the third day, most are hooked, and they can’t wait to get home and continue their new habit.

What’s the best way to be active every day? Get moving right now (see #1!). Then, set your alarm for tomorrow and do it again the next day. And the next day. And the next… Before you know it, you’ll have been active more days in a row than you ever thought you could be.

It doesn’t have to be an hour-long, beginners’ yoga class. Go for a walk around the block. It will feel GREAT, and you’ll be bursting at the seams with excitement to go for another walk tomorrow. Don’t believe me? Go ahead – try me! I DARE you to go outside for a walk around the block right now and NOT feel great!

3. Incorporating strength training. Depending on where you’re starting off on your plant-strong fitness journey, you may or may not have experience with strength training. This area of fitness can be especially intimidating for those who are just starting off. Images of professional bodybuilders in gyms and the idea that all eyes are on you can make even the most excited person hesitate a bit.

Plus, not everyone has a gym nearby. Or wants to pay to go to a gym. That absolutely makes sense! But I’ve got good news for you: You don’t need a gym. You don’t need to become a bodybuilder (but if that’s your goal, good for you!). To start building muscle, you just need…YOU!

Don’t sweat it by thinking you need to start lifting barbells or kettlebells or any of that stuff right now. If you’re just starting out, simple bodyweight exercises can be extremely effective to help you start toning up and getting stronger. Here are just a few bodyweight exercises you can do from anywhere to get started (with links that show you how to do them):

Squats
Push ups (you can modify them and try from your knees, or even leaning against the wall)
Walking lunges
Planks 

You don’t have to start out doing 100 of each exercise – far from it! Try one “set” of 10 squats. Then try 10 push ups. Do walking lunges from one end of the room to the other. And try a 15-second plank. Then as these exercises get easier, try a few more. That’s it!

4. Fueling your fitness. If you know me and you know Engine 2, you know that we are about plant-strong living. Fueling your body with the power of plants! So you’re no stranger to how and why the Standard American diet is not only hurting your health, it’s hampering your fitness. But sometimes even plant-strong folks veer off course and have one too many cupcakes or beers. Or they skip out on important plant-strong foods like kale, spinach and other whole, plant foods. The best way to prime your body for fitness is to fill it with premium grade plant fuel! And the easiest way to do THAT is by resetting and joining our Seven-Day Rescue Challenge.

We’re more than 17,000 strong already – people from around the U.S. (and around the world!) changing their lives and transforming their health by following the purest of plant-strong plans for seven days. The Challenge is free, and we’re gearing up to launch another Challenge in April (although you can register and get started any time!). I pop in to our private Challenge Facebook group from time to time to offer encouragement and our Engine 2 coaches are there every day to answer your questions. Plus, we bring in top plant-based experts a few times a year to provide you with even more insight, ideas and inspiration. We’ll have another great lineup in April (and you can catch the kickoff videos with our experts from the January 2017 launch in the group as well). Come join us!

5. Completing a 5k. I can’t already hear what you’re thinking. “Wait, Rip, I’m just getting started and now you want me to finish a race?! Is there something wrong with that kale you’re eating?!” Slow down one second and stick with me for a minute. Setting a goal can be a great motivator to keep you on track in your fitness journey. A 5k is a great goal to start off with – it’s typically the shortest “race” out there, and on a nice spring or summer day, I’ll bet many of you are walking a 5k and don’t even realize it (really!)!

I’m not saying you have to go out and walk or run a 5k right now – far from it. But when you get out there and take that first walk today, keep in the back of your mind that you’re also literally taking the first steps toward finishing a race. Earning a medal. Checking another super exciting fitness goal off the “completed” list.

You’ve got this.

Peace. Engine 2. Plant-Strong.

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Plant-Strong Inspiration: Transform Your Health Like Jaime!

In our Engine 2 Seven-Day Rescue Challenge Facebook group, one of the biggest questions we hear from our 11,000+ members is one that I’m sure many of you have at least considered from time to time: How do I get my family and friends to join me on my plant-strong journey?

It’s a tricky question. What’s that old adage – you can lead a horse to water….? That’s the case here. Everyone’s “aha” moment is different. That moment where you suddenly realize that plant-strong life is the right decision for you. And the best way to inspire those types of moments in your family and friends is by living your OWN plant-strong life to the fullest.

I’m happy to report that one person who’s doing this exceptionally well, Jaime Sowers, sat down for a cyber chat to talk about his own plant-based journey and how he’s inspiring through living. Jaime is down 20 pounds but even more importantly, has taken control of his heart and overall health! I hope you can find some plant-strong inspiration from Jaime’s story! – Rip

RIP: Before you were diagnosed with atherosclerosis, what did your typical day’s worth of meals look like?

JAIME:  I typically ate six meals a day; however I had been lured into the low carb world of high protein/fat for a while prior to my diagnosis. That included three eggs and chicken sausage for breakfast on most days!

RIP: Did you eat out a lot?

JAIME: A fair amount. Being a single dad, I found myself grabbing takeout a lot from local restaurants. Not fast food, but not vegan health food either!

RIP: Outside of food, what was a typical day like before your diagnosis (eg. exercise, stress, watching TV)?

JAIME: I’ve always been very active. I was a competitive athlete as a child and have been into weightlifting and general fitness my entire adult life.

I currently work as a school administrator and teacher, which can be very stressful at times.  I’m slowly transitioning out of that world!

RIP: Is your job stressful?  How many hours a week do you work?

JAIME: Not so much anymore. I scaled back this year to focus on completing my doctorate, so I’m currently only at my job 20 hours per week. I have incorporated stress management techniques into my daily routine, so I’m confident I could manage stress more effectively even if there were 40 hours a week.

RIP: What did your doctor recommend? What made you decide that going plant-strong was the best choice?

JAIME: Sadly, nothing other than the standard course of medicine I’d been taking.  Additionally, he said I’d be a likely candidate for stents and most likely a bypass, given my age and calcium score.

I’m stubborn and knew there had to be something else out there, so I became an informed consumer about my health! The vast articles of research was all I needed to know that plant-strong was the best choice for reversing heart disease.

RIP: What sort of changes did you make to your routine?

JAIME: I start each day with at least a few minutes of mindfulness. I find it lowers my blood pressure and heart rate, and helps set my mood for the day. And I stopped eating anything with a face!

RIP: How much do you exercise now?

JAIME: I try to get a good sweat going six days a week. It could be 10 minutes, or it could be an hour. Too often we get caught up in following a strict routine, and we cause a lot of stress on ourselves if we fail to meet expectations. This way my goals are simple.

RIP: How often do you eat out now?

JAIME: About once a week. I’m fortunate to live in Santa Fe, NM, and we have a pretty good selection of vegan options. All of have been very accommodating in adjusting oils and fats for me.

RIP: What were some of the first improvements you noticed after going plant-strong?

JAIME: Increased stamina. Even though I’ve been active and in decent shape, I found myself relying on caffeine in the afternoon. Some raw greens and fruit keep me going without the crash now.

RIP: How has your plant-strong lifestyle impacted your family or friends?

JAIME: The support I’ve received has been amazing!  In fact, some of the closest people to me influenced me to start a social media presence to raise awareness of silent heart disease, and suggest the benefits of a plant-strong lifestyle. I’ve started a Facebook page called The Heart Happy Vegan, and will be expanding it to a full blog at thehearthappyvegan.com in the near future!

Many of my family members are now trying to eat at least one plant-strong meal per day, with the hope of expanding even further!

RIP: What motivates you every day to stay plant-strong?

JAIME: I have a beautiful six-year-old son that is my world. I was fortunate to have a grandfather who stayed active well into his 90s, and that is a goal of mine. I want to play ball and dance with my grandkids when I’m 90!  

On a day-to-day basis, I love the way I feel, and love that I can inspire others to take their health seriously.

 

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Put the Benefits of Plant-Strong Living to WORK

Whether you’re new to plant-strong living or you’ve already experienced the benefits of a whole foods, plant-based lifestyle, you know how important it is to reinforce your healthy lifestyle throughout the day.

While you might have plant-strong books and resources at home (like The Engine 2 Seven-Day Rescue Diet), there’s one place where support for a plant-strong lifestyle can really help — at work!

We spend at least a third of our days (yup, that means a third of our lives too) in the office. That often means facing the temptation of sugar-, fat- and salt-laden snacks like donuts, cakes and chips or crackers in the vending machine. Those soda pops and other high-sugar beverages add up too.

Does your employer support plant-strong living?

Research shows that about ¾ of employers support a healthier workforce or provide employee wellness programs. With health epidemics ravaging workplaces, this number isn’t surprising.

I had a blast recently visiting the team at Charles Schwab for a lunch and learn session to talk about the benefits of plant-strong living and how to make healthier decisions at work and at home.

From corporate lunch and learns to corporate wellness programs like our Engine 2 Seven-Day Rescue Challenge and our week-long immersion events (where individuals or teams focus on reclaiming their health during seven days of plant-strong living, programs, exercise, and more in beautiful, remote locations), the Engine 2 team can help you stay plant-strong at work and at home.

Does your workplace need a plant-strong boost? I’d love to help! Whether you’re looking for a workshop, custom wellness program or a lunch and learn-type lecture, I’d love to visit your office. Send me a message and let’s do it!

 

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Nick’s Health Rescue Started With Just 7 Days of Plant-Strong Living

There are many different paths to a plant-strong lifestyle. Maybe you watched Forks Over Knives on Netflix, you stumbled across Engine 2 products at Whole Foods Market or you have read the headlines and research shared across Facebook on the benefits of plant-strong eating. However you ended up here, I am proud that you have taken control of your health!

For Nick Nicholas, his journey to plant-strong living came courtesy of his employer. In Spring 2016, Nick’s employer sent him (along with some colleagues) to one of our seven-day, plant-strong Immersions in Sedona, Arizona. Nick’s doctor “warned [him] of early death if things did not improve” before the immersion.

To say that things have improved since…well, take a look. I had the pleasure of chatting with Nick recently to learn about his experience, his new outlook on life and lessons he’s learned since embracing plant-strong living.

RIP: When you signed up to go the immersion in May, did you have any idea what you were getting yourself into?

NICK: I had an idea but it was wrong. I knew the program was about eating healthier, but I did not know that meant eating 100% plant-based.  

RIP: What sort of predicament were you in with your health?  Did you have any recommendations from your physician on how to get on track?  Or what things had you tried before?

NICK: Predicament is the perfect word to use here.  Earlier this year I was told by my endocrinologist that I was looking at an early death if I did not get my diabetes under control.  Although I had heard her annual lectures about how I needed to lose weight, to eat better, etc., etc., the message did not register until she put it in terms of life and death.  On a happier note, although she will not give me any guarantee, she has changed her mind about my future.  

RIP: Before the E2 Immersion, did you eat out a lot? 

NICK: My family and I ate out constantly.  Unfortunately we are foodies who live in the Galleria area of Houston and are surrounded by great restaurants.  As you might imagine this can be a nutritional and financial disaster.

Planning and cooking at home were infrequent at best for my family – the only planning was deciding whether we were going to eat out or order in!

RIP: What sort of exercise did you do?

NICK: I would occasionally walk on a treadmill, but I am not sure if the right word is occasionally or seasonally.

RIP: How much do you exercise now? 

NICK: I try to exercise every day for one to two hours, and I usually rotate workouts between walking on the treadmill, exercising on the elliptical, and/or weight lifting.  

RIP: How often do you eat out now?

NICK: We usually only eat out one meal on Saturday and Sunday, and one of our standard meals is to eat breakfast at Whole Foods and then do our grocery shopping.  I also eat out at lunch with my co-workers on weekdays.

RIP: How did you convince your wife and family to make this change with you?  Was it instant for them or gradual?

NICK: My family eats the meals I cook (which are 100% plant-based), but they have not made the change to a 100% plant-based diet. On average I would estimate that fifty percent (50%) of their meals are 100% plant-based.

Although they aren’t eating 100% plant-based meals, my family is incredibly supportive of my new lifestyle.  

RIP: How has your family dynamic changed?

NICK: Even though my wife and daughter are not following the E2 program, the change has brought us closer together.  We spend more time together while we discuss what to eat for the week, while we shop for our food, while I am cooking and when we sit down and eat together.  Moreover, sitting down at the dining table in your own home is closer and more familial than sitting down together at a restaurant.

RIP What improvements did you notice early on with the plant-based diet?  

NICK: The most noticeable and most important change was the dramatic reduction in my glucose readings.  I went from readings of 200 to 300 mg/dl (which are high), to routine readings at or near 100 mg/dl (which is normal), and that is even with a decrease in the amount of Insulin I take through my pump each day.  

RIP: What motivates you each day to stick with it?

NICK: The fear of back-sliding, the fear of blowing all this hard work, the fear of becoming complacent, and/or the fear of dying an early death.  I know that fear is usually perceived as a bad thing, but I think it is a good thing since it motivates me to keep doing a good thing. I quit smoking 4 ½ years ago and the fear of what would happen if I took that first puff still helps me when I get an urge to smoke.

RIP: What’s your favorite breakfast, lunch and dinner?  Your go-to meals that you love and always have on hand?

NICK: Black-Bean Tacos.  I can eat them morning, noon and night – and sometimes have.  I make them plain, with a small amount of avocado and/or with sweet potatoes. I also play around with the spice combinations and the amount and type of peppers to change the flavor, and the amount of heat.

Many thanks to Nick for taking the time to share his story with me (and with all of you). Seven days doesn’t seem like a long time, but it is enough time to rescue your health and transform your life – just like Nick!

Plant-strong living can help you take control of YOUR health!

We’re launching the Engine 2 Seven-Day Rescue Challenge on January 4 to help YOU rescue your health, just like Nick. Get the details and register for the challenge here, then join our private Facebook group for Q&As with myself as well as a superstar lineup of plant-based thought leaders. The Engine 2 team will help you kick start a plant-strong 2017 – come join us!