Rip Esselstyn's Blog, page 29

Plant-Strong Athletes Consume Power Through Plants

Plant-Strong Athletes Consume Power Through Plants

From watching Forks Over Knives, and reading The China Study, Prevent & Reverse Heart Disease, Engine 2 Diet and My Beef With Meat, we know that a plant-based diet can reverse the effects of high cholesterol, diabetes, high blood pressure, obesity, and even cardiovascular disease. We also know that the participants in the studies mentioned in the books listed above were able to regain their strength and exercise in ways that they had never dreamed were possible again. It is evident and proven by the concrete research that has already been conducted by the forerunners in plant-based nutrition, that exercise plays a major role in the body’s healing, recovery, muscle and stamina promotion processes.

So not only does a plant-based diet – diet as in lifestyle, not as in restriction! – allow for the body to shed excess or unwanted pounds, but it also fuels the body and mind to allow for physical exertion in ways that you may not have thought possible before. More and more athletes, such as football player Tony Gonzalez, six-time Hawaii Ironman Dave Scott and 78 year-old triathlete Dr. Ruth Heidrich are embracing this lifestyle and cutting animal products out of their daily routine – even though the athletic community seems to be obsessed with animal protein. That does not mean that these athletes are simply throwing caution to the wind and waiting for their bodies to give out because they are no longer consuming milk from cows and the flesh of once living, breathing things. They have simply obtained the incredibly evident knowledge that their athletic performance does not rely solely on animal protein consumption.

Tony Gonzalez, nicknamed, “China Study” by his teammates, is the league’s highest paid tight-end playing for the Kansas City Chiefs, weighing in at 247lbs.

Dave Scott, six-time Hawaii Ironman fuels his body on plant-foods

Dr. Ruth Heidrich, 78 year-old breast cancer survivor and plant-based triathlete, cured herself of cancer by eating a low-fat, plant-based diet and has since one over one thousand triathlons.

And even if protein consumption is still a hang up, plant foods do have a protein content – contrary to some popular beliefs. Quinoa, brown rice, broccoli, asparagus, green peas, chickpeas, black beans, kidney beans, hemp seeds, chia seeds, spinach, mushrooms and oatmeal (avocados & nuts if you’re not suffering from or at risk for cardiovascular disease), are some of the top plant-based protein sources! In a previous post on the E2 blog, Rip writes that spinach is 51% protein, beans are 26%, mushrooms are 35% and oatmeal is 16% protein. And while the average American protein intake comes in at around 20% of total daily calories, most nutritional organizations only recommend 2.5-4.5% of daily calories should come from protein! So where, they ask, do we get OUR protein:

 

 

As a certified yoga instructor, I depend on the foods I eat to fuel my workouts. No matter what your sport or daily exercise routine, you can rely on plant power to get you through it. The pace of a yoga practice, in particular, while known for it’s nourishing mind-body benefits, can range anywhere from gentle to extremely rigorous. I believe that yoga is a universal practice, and that no matter what your age, size or ability, you can do yoga for YOU. It is a practice that is meant to be modified for each and every body. Your yoga mat is a strict non-judgment zone; any shape or move you make on it that feels right for your body is the right move to make for you. Just a few weeks ago I attended a yoga class with my grandmother who was going through all the same movements I was, at her own pace, at age 75. Sri Dharma Mittra, founder of the Dharma Yoga Center in New York City and one of the most well known yogis in the world, is a huge proponent of plant-based living. In an interview, Dharma discusses simple truth that in our culture, it is customary to only extend compassion to humans and pets, disregarding other living things. What he is talking about, the yogic practice of ahimsa, refers to the practice of non-violence toward ALL living things. In short, ahimsa means love. And Dharma Mittra claims that practicing ahimsa (through eating a plant-based diet) is overall better for your body and your mind, both in and out of yogic poses. 

Plant-based, nutrient-dense foods will sustain and support, nourish and enrich your body in all that you do. From recovering from illness to exercising regularly, from professional athletics to running to practicing yoga, your plant-based lifestyle will take you farther and farther toward where you would like to go, and where your body needs to be.

 

1. E2 Blog Post: http://engine2diet.com/question/can-i...

2. All nutritional information from http:calorieking.com

3. Dharma Interview: https://www.pranamaya.com/blog/specia...

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Adventures with Ami: Comfort and Health

Spring arrived the other day without any fanfare in my house.  I’ve been busy replenishing my tissue supply, brewing tea, taking hot baths, coughing and being pretty miserable. What I thought was allergies turned into a cold. When I am sick, I seek out comfort.  Many thoughts come to mind.  Lipton Ring O Noodle Soup, Grilled Cheese sandwiches and 7up from my childhood. I have a new list that is at least plant-based though not necessarily plant-strong, but it is my comfort food list.  As I was sitting here alone while my husband was in Denver on business, I thought about my comfort food list.  I was planning on a run to the store.  Nothing good would come of it.   Before I put on my shoes to walk out the door, a thought popped in my head…

What are you really seeking?

I felt horrible.

I just wanted to feel better.

What would make me feel better?

It wasn’t  grilled cheese.

It was a mixing bowl salad filled with all kinds of veggies goodness. Shredded beets, cabbage, sprouts, tomatoes, peppers, baby kale, arugula, green onions, radishes – the works!

~ one of my loaded salads ~

In that moment – I remembered how good eating this makes me feel.  How for hours afterward I feel energized by all the nutrients I fit into my lunch.  I don’t feel heavy, just refreshed.

After all…wasn’t that the feeling I was seeking?

Refreshed and alive.

There is a different feeling tripped by comfort food of old…warm, full, sleepy, and happy  – for a minute.  I can appreciate the difference.  Though I was seeking comfort – it’s not the end result that I am looking for any more.  I want to feel refreshed and alive.

Sparkling water, hot tea, clementines, steamed veggies, apples, more hot tea, and a great big salad. Seeking health = comfort.

I had a few really great meals this week.  A couple of them had while dining out.  I am blessed to have a few plant-strong places here in St Louis.  I also made a big pot of veggie soup, rice pudding made with almond milk and raisins,  a few trays of roasted vegetables, a mango fruit salad and my favorite Kale Ceviche salad from My Beef With Meat.

~ A zucchini noodle bowl loaded with veggies at HotPot in Kirkwood, MO ~

This week could have gone in a different direction entirely.  Eating for comfort instead of health is not the way to go.  There are so many great recipes out there to replace old standards.  Seek them out, put together a list when you are feeling great, for the days when you aren’t so you can be prepared and avoid making yourself feel even worse.

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Redefining Restriction.

I despise the word restriction. Absolutely despise it. I have since I started making healthy changes. The word restriction carries this heavy weight. A weight to me that is judgmental in nature, and does not give me (or anyone else for that matter) nearly enough credit for their ability to overcome certain obstacles and figure things out.

When I first started eating this way I was really sick. After about a month I was nearly off all of my insulin for T2 diabetes, had lost weight, had begun the healing process of a major infection in my leg. Right before I started I was severely depressed, had no hope at all.

When I went to the Doctor and he saw my improved numbers and learned that I was on hardly any insulin he asked what I was doing. When I told him that I was on a low fat, plant-based diet, his reply was “that makes sense” and then went on to tell me the reason he hadn’t mentioned it before was because it’s just not practical. Just too hard, too many restrictions.

I was in my early 30′s, deciding how to end my life, had out of control T2 diabetes, could barely walk, was morbidly obese, yet changing my diet was just not practical? Too restrictive?

And it didn’t stop there. Even today people will tell me that the way I choose to eat is too restrictive. What is restrictive? Let’s look at this a bit deeper.

I eat all the food that I could want.

I get all the calories I need.

I enjoy the food that I eat, not just enjoy, I really love the way the food tastes.

I can shop at any grocery store, anywhere, almost 24 hours a day.

I can go into most restaurants and get a decent, healthy meal.

I can get my food frozen, prepped, chopped, diced, ready made  if I want.

I can go to a farmers market every week if I want to do that.

I can have groceries or produce DELIVERED TO MY FRONT DOOR.

How is that restrictive?

I don’t think about my food very much anymore. I know the foods that are most healing for my body, and I eat them. I continue to have success with my health.

Let me tell you what is restrictive.

Eating in a way that restricts my body from knowing what to do with insulin.

Not being able to see because of nerve damage caused by high blood sugar, that is restrictive.

Not being able to walk more than a few 100 feet because of severe pain from nerve damage, that is restrictive.

Having severe, debilitating depression because you have no hope, that is restrictive.

Having blood pressure so high that it makes daily tasks dangerous and potentially life threatening, that is restrictive.

Being so morbidly obese that you can’t wear a seatbelt, fit into any airplane seat, theater seat, or feel anything remotely close to comfortable? That is restrictive.

Your joints hurting so badly you sneak away to cry at a party? Restrictive.

Eating in a way that restricts blood flow, causes heart disease, causes strokes, causes many cancers? That is far more restrictive to the quality of my life.

Are you seeing where I’m going with this?

Let’s change our description of what restriction is. 

Before you think that restriction is all about food, think about the other areas of your life that are or could become restricted because of what you feed your body.

We have this collective idea as a nation that if we restrict our food choice, to just picking the healthiest food on the planet, that somehow that is wrong, and somehow that will just make us all spiral into something worse. We haven’t done well with moderation, clearly. Yet as soon as you mention the way you choose to eat, many will jump on the restrictive bandwagon.

Why is that?

I believe it has a lot more to do with the pleasure trap than it has to do with anything else. Once you mention taking away things that cause people a lot of pleasure (salt/oil/sugar) they get defensive. Admittedly, I did. Many times. I wanted to be told that a little of X won’t kill me. That it was ok if I indulged. For me that just doesn’t work. I would love to say that I can have X a few times a week, but I can’t. And the truth is, a lot of people can’t. If they could, we wouldn’t have the health crisis we do in this country. We’d be walking around amongst tons of  healthy people.

So when you tell someone about your healthy, low-fat plant-based diet and they respond in shock and start throwing out words like “restriction” or “limited” or “not practical” what it really is, is an observation on what they do not think they could do. It should not be a prediction for you of what you can and cannot do.

You are stronger than you know. We’ve all had to give things up in life, be it food or something else. For some it was a relationship, or it was alcohol, or it was working too much. For others it is sugar or fast food. And though, the letting go of those things might have been difficult, was the end worth it?

That is how I see how I eat. Yes, when I started it wasn’t the easiest thing. Yes, it might have felt restrictive.  But look at what I’ve gained because of that said, restriction. My life is in no way restricted now. My life is full and vibrant. Why would I ever want to lose that?

Your tastes will change, just like other things change as well. Those other things that you’ve let go of in life that make your life more full, the sting gets less and less the more time that goes by. Same thing with our food choices. One day it won’t even cross your mind. You won’t think twice about the choice between a burger and fries and a big plate of steamed veggies, beans and quinoa. You won’t see the way you eat as restrictive at all.

What you gain from a healthy way of eating is so much more than a temporary taste could ever bring you. Now my pleasure is in living life, not being trapped in a viscous way of eating that was truly restrictive.

Before I was barely surviving, now I am truly living. It doesn’t get much better than that. I’ve redefined restrictive, and I hope you will consider doing so as well.

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Planting the Message: Tara Kemp

Last week, a study was published that found eating meat and dairy may be as detrimental to your health as smoking cigarettes. What was really exciting, though, was how much media attention the story received. The study’s findings were published on a number of major news sources such as CBS and Fox News, as well as many other media outlets. 

For those of us who are already familiar with the science backing a whole food, plant-based diet, this is old news. For far too much of the population, however, this was completely new information. And not only that, but also information that contradicts many of the nutrition teachings they have been exposed to over the years. I mean, sure, a bacon cheeseburger is unhealthy, but lean meats and low-fat dairy products are good for us, right? Don’t we need fish for omega-3s? And without dairy, how will we get our calcium? …No, no, and hakuna matata, you’ll get plenty.

Here’s the thing: the science is there. And it’s growing. More and more, we are seeing studies like this published, and the evidence just keeps mounting. At this point, the science supporting that eating animals and their by-products promotes disease, whereas eating a plant-based diet promotes health, is basically indisputable. The studies and experience of far too many doctors, patients, and populations have proven this to be true.

More and more progress towards making this knowledge widespread, and making a plant-based lifestyle more mainstream, is happening all the time. It seems that so wonderfully often I’m learning about new doctors who are incorporating dietary interventions into their practice or new people who have adopted a plant-based diet. But despite this, the fact that a whole food, plant-based diet is not only healthy, but also optimal, continues to go unknown or disputed.

The problem is not that the information isn’t available. It is. The problem is that somehow people just aren’t receiving the message. I think there are two main reasons for this. The first is that it’s not given the attention that it should. Medical institutions, cancer and disease organizations, and nutrition societies still (for the most part) promote the standard American diet with an emphasis on “moderation.” Often, they do not even acknowledge the powerful influence that diet can have on one’s health—sometimes due to their own unawareness, and other times perhaps due to a conflict of interest, but either way denying the reach and access of this important information. When they do acknowledge diet, it is typically not given the emphasis that it deserves (and, as I mentioned earlier, the dietary recommendations often aren’t up to par with what the science proves to be optimal).

The second reason is that there is so much conflicting information. With books like Wheat Belly and Grain Brain, or diet crazes such as Paleo or Low-Carb, getting just as much (and usually more) media attention than plant-based nutrition, it can be difficult for people to know what to believe. Plus, the meat and dairy industries are full of money and connections that enable them to promote their products and fool us into thinking that they are healthy (for a little more info on this, see our post on the dairy industry), and that doesn’t help either.

A lot of this is stuff that we have no control over. What I want to focus on is what we CAN do. How can we get the word out? How can we help others to find this information and become educated, enabling them to take control of their health? I have a few ideas, but I also want to know what you think. For starters, though, here are my thoughts.

First of all, being a living example is the easiest, best thing you can do. Without even doing anything other than your typical routine, just living life plant-strong exposes those around you to the ease and awesomeness of eating this way. Some people have pre-conceived, negative notions of vegans and a plant-based diet, and we can help them to gain a more positive view of this lifestyle. Eating delicious meals, exuding health, and enjoying this way of life shows others the positivity involved with being plant-strong. (And sharing a yummy meal or two never hurts either).

Another way to spread the word is to actively share and promote it. When you see an article (such as the one mentioned at the beginning of this post) or a blog post that you think is important for people to know about, share it on facebook or email it to friends. If you’re on twitter, retweet things from resources like Engine 2, Dr. McDougall, Dr. Barnard, Rich Roll, Jeff Novick, Dr. Esselstyn, etc. Give books, documentaries, and retreat/study weekend sign-ups (both Engine 2 and Dr. McDougall have fantastic ones) to family and friends as presents. Sign up with a friend for a 21-day Vegan Kickstart or do a 28-Day Engine 2 Challenge (providing support is so important!). Organize events in your community such as documentary viewings or bringing in plant-based nutrition speakers. You can also volunteer with local organizations or write to public officials. I’m sure that there are lots of other things that you can do to share this information and help the plant-based movement gain momentum, but this is just a list to get you started and give you some ideas

They say that someone needs to see something about seven times before it sinks in and sticks with them. So the more we can get the word out and expose people to this information, the better a chance we have of making a lasting influence. This is a message worth sharing, so let’s get to it!

Now’s the part where I’d like to hear your feedback. I know that everyone is motivated or affected by different things, but what worked for you? What brought you to a plant-based diet? What caught your attention or motivated you? Have you done anything to spread the word or advocate for a plant-based diet that you’ve found to be especially effective?

The evidence is there, and it continues to grow. Now is the perfect time for us to do our part in spreading the message. Let’s rally together and help society move toward a plant-based future. We can do it!

Plants for the win!

Tara

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Adventures with Ami: Vegetable Delivery

Where do you buy your produce?  From the local grocery to the farmers market, warehouse stores or a co-op, there are plenty of options out there.  In some areas, there are more options than others.  We say, do the best you can.  I personally buy a lot of frozen fruits and vegetables at my local super center or discount grocery.  I also grow veggies in the summer and shop at local farmers markets.

I recently had the opportunity to try out a grocery delivery service called Green Bean Delivery that services the midwest.  Similar in nature to a CSA (Community Supported Agriculture) share, you get a weekly delivery of fresh fruit and vegetables.  In addition to the fresh produce, this service also allows you to add on grocery items to your order as well.

If you have been considering a CSA share this year or like the convenience of delivery, you might want to look into Green Bean Delivery.  Though they are not available in all areas of the USA, similar services may be.  In the summer, I normally have my own vegetable garden.  I’ve never tried a CSA or delivery service because of that.  With our recent relocation, I haven’t had a chance to garden here in St Louis just yet.  The availability of great looking produce at the local markets here varies as well.  I’ve found it to be hit or miss.  So I was really excited to see what Green bean had to offer.

The produce bin from Green Bean comes in three sizes. S-M-L ranging in price locally in St Louis from $35-$49.  Other options include a fruit only bin and a small bin that includes produce and groceries.  Each bin is customizable, you can mix and match the vegetables and fruit in your bin based upon what is available that week.  Adding more apples for example or swapping spinach for kale.  The majority of the produce is local and organic.  The grocery section also have a large selection of locally produced items available which was really nice.  From bulk items like rolled oats to locally baked bread, they had some really great items that I was interested in personally.

When my delivery arrived, the produce looked amazing!  I was pleased with every single item that was in my bin.  Everything was very fresh.  I wasn’t sure what to expect.  All of my items were bagged either in plastic produce bags or in brown paper bags.  I don’t think I could have picked a better array of produce had I gone to the store myself.

Though I don’t foresee using a delivery service for all of my grocery shopping needs, I have been really pleased with the Green Bean Delivery experience.  It makes a very nice supplement to the other grocery shopping that I do.  I like that I can add things like locally baked bread without having to make a trip to the bakery itself.  One of the benefits I enjoy about online shopping for groceries is the fact that I am not cruising the aisles and picking up impulse items.  I search for what I need, add it to my cart and make it to checkout without having to see all the things that aren’t part of my daily plan.

If you are in their service area and would like to try Green Bean Delivery, you can use this promo code for $15 off your first order: 15pbaml

code expires: March 22nd, 2014

 

Helpful links to find other delivery services and CSA’s in your area:

http://www.peapod.com

http://www.greenling.com/home

http://www.localharvest.org/csa/

https://www.planetorganics.com/UI/default.aspx

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Eating Plant-Strong at a Steakhouse

 

 

 

Today, one of our Engine 2 interns, Grace talks about eating plant-strong at a steakhouse!

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“So it’s my friend’s birthday, and we’re going to a steakhouse… What on earth will I eat?!”

This thought went through my head so many times when I first went plant-based!! Before my friends and family really understood the concept of being plant-strong, I did not really dine at many “vegan-friendly” restaurants. So, I usually ended up at a steakhouse.

While I wasn’t tempted by the butter-battered potatoes or the greasy T-bones, or even the decadent, chocolate mousse pies, I always found myself a little bit discouraged to be eating at the same restaurants when my mindset on health and nutrition had changed completely. After a few visits to the same places and after eating the same boring salad every time (hold the chicken and blue cheese, please), I decided to change my attitude – and my order.

I read every inch of the menu, searching for every starch, fruit, vegetable and grain in the house. Once I found a few that appealed to me, I would casually create my own dish, politely explain to the waiter that, “yes, I am vegan,” and then I’d place my order! Simple as that. A few minutes later, I’d be eating a baked potato with a side of baby spinach, tomatoes and asparagus. And, without fail, the people I ate with ended up being more interested in what was on my plate than what was on theirs!

Not eating at a whole-foods, plant-based restaurant? No problem. Do not let this bum you out! You can create a delicious, nutritious meal by picking and choosing from all of the sides and appetizers on the menu! It is SO important to become your own advocate, especially when it comes to what you eat. Having the knowledge to back-up what you’re eating when you’re dining with a group that may not fully understand or support your dietary choices is HUGE! It will make such a difference in your attitude, as well as theirs.

By choosing this plant-based, whole-foods lifestyle, you have invested in your own personal knowledge regarding food, nutrition, health and overall mental, physical and emotional wellness. Believe in yourself! Feel empowered by the way that you eat! I know that I do. You are doing what is right for you, and that’s all. It’s important to remember and understand that not everyone will agree with what you are doing, and that is okay. Take it in stride. Know that you can find snacks, meals and treats almost everywhere you go by being curious, knowledgeable and efficient. You can eat wherever you like, because being plant-based is a lifestyle, not a chore! Look forward to finding happiness through your healthy food choices… Even at a steak house!

Written by Grace, one of our Engine 2 interns this semester!

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Plant-Strong at Walmart!

Engine 2 intern, Katherine headed to Walmart to discover all of the plant-strong possibilities!

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I know it sounds a little crazy, but grocery shopping is one of the highlights of my week.  I’m always thrilled when I am able to shop at Whole Foods, which is hands-down, my favorite store.  They have everything you could possibly need for all of your plant-strong staples, and quite a bit more.  But, like many of you, the closest Whole Foods is an hour away from where I live.  This begs the question: can you be plant-strong without living near a Whole Foods?

Absolutely!  You don’t need a fancy health food store to eat delicious and healthy food.  In fact, you can find nearly everything you need at a very common store—Walmart.  Not only are they located almost everywhere, Walmart stores are known for being budget-friendly.  Shopping on a budget is beneficial for everyone, especially college students looking to save a bit of money.

Every time I shop at Walmart, I am amazed with how many plant-strong foods they offer.  It’s all about what you choose to buy.  Last week, I took my camera into the store and I was actually quite surprised with what I found!

The produce section was well stocked with greens of all kinds, tons of vegetables, and plenty of fruit.

 

My store carries the reduced sodium varieties of great northern beans, kidney beans, garbanzo beans, and black beans.

Walmart’s Great Value brand is only $0.68!

I found a huge variety of vinegars to suit everyone’s tastes.

I was surprised with the amount of no salt added tomato products! *E2 note, according to Walmart, their tomato cans are BPA free.

I was impressed when I discovered Great Value Whole Wheat Pasta for just $1.00!

So many varieties of brown rice to choose from:

 Two varieties of quinoa, whole-wheat flour, and flaxseed

I was probably most surprised with the selection of dried beans—they had some I’ve never even heard of before!

Walmart carries all of the varieties of Mrs. Dash salt free blends plus many other spices that can be used to add flavor to recipes.

This local salsa is one of the lowest in sodium I’ve spotted.  If you live in Ohio, make sure to give it a try, it’s fantastic.

Shredded Wheat cereal and Old Fashioned Oats are musts for “Rip’s Big Bowl”

 

My favorite brand of unsweetened almond milk—refrigerated and shelf stable

 

Frozen fruits and vegetables are extremely convenient and they taste just as good, if not better than their fresh counterparts.  This is because they are picked and frozen when they are at their peak.  Plus, if something you love is out of season, you can probably find it in the frozen section.

What can be more convenient than frozen brown rice?

In my opinion, the Ziploc Zip ‘n Steam bags are a staple.  I use these bags nearly every day because they make for a super quick meal!  All you have to do is throw in some frozen vegetables, pop it in the microwave and in only a few minutes, you have perfectly steamed veggies.  The bags aren’t just limited to frozen foods, they can be used for fresh vegetables, potatoes, squash—the possibilities are endless!

Everyone seems to be looking for ways to make things convenient.  Cost isn’t everything, convenience is important too.  Whether you’re a college student or a working professional, we all lead busy lives.  Healthy plant-strong food can easily be made into quick and simple meals.  I highly recommend Jeff Novick’s Fast Food DVD’s for some super quick and delicious meal ideas.  Everything that you need for these recipes can be found at your local grocery store!

Volume 1-The Basics: http://jeffnovick.com/RD/Fast_Food_Vol_1.html

Volume 2-Burgers & Fries: http://jeffnovick.com/RD/Fast_Food_Vol_2.html

Volume 3-Shopping School: http://jeffnovick.com/RD/Fast_Food_Vol_3.html

One of the most common misconceptions about eating plant-strong is that it is too expensive.  So the next time someone says, “it’s too expensive to eat that way!” you know what you can say!

-Katherine

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Adventures with Ami: Build a Bowl!

At our house, we are big fans of the bowl – a one bowl meal with layered ingredients.  There are NO rules. You don’t need a recipe.  You can build one with purpose or with random leftovers.  You can make one to go in a mason jar, have one cold out of the fridge, or one sizzling hot out of a wok. Let’s explore!

My bowls are based around vegetables, with a starch or grain, a bean of some sort and spices, dressing or herbs.  In our house, the purpose of the bowl is a quick, filling meal that is low in calorie density and satisfying.  We accomplish this buy loading in upwards of a pound of vegetables, between the greens and other vegetables.  We sprinkle it with grains and beans, add our toppings and dinner (or lunch) is served!

So what is so easy about a multi-ingredient bowl?  Well, I always have ingredients at the ready.  In 40 minutes time, I can have all of these items cooked and ready to be served: brown rice, quinoa, lentils, baked potatoes and diced veggies. I turn on the oven, get my water on for the rice, put the potatoes in, set the time for the rice, start my quinoa, then my lentils.  Meanwhile, I dice veggies that I use often, like peppers and green onions.  I stock these ingredients in containers in the fridge or freezer.  I keep my potatoes in a big rectangular container with a lid in the refrigerator.  So when it comes time to build a bowl – I have these things to draw from.  Sometimes I dice the potatoes to make croutons out of them for salads or bowls.  Other times I make roasted steak fries.  Sometimes I make a pan of roasted vegetables with herbs and spices. I also make a pot of beans now and then with dried beans.  All of these things work well within the bowl, as well as other recipes.  You can cut down on your recipe prep time by having these things prepared ahead.  You can build a breakfast bowl with these ingredients as well.

GREENS

hot or cold – your choice!

kale, spinach, beet greens, chard, arugula, mixed salad greens, collards, turnip greens etc.

POTATOES-GRAINS-PASTA

cubed roasted sweet potatoes, roasted yukon gold potatoes, quiona, brown rice, farro, whole hulled barley, kamut, brown rice pasta, whole wheat noodles – have fun mixing it up!

BEANS

lentils, beans, tofu or tempeh – your choice! Season the beans/lentils/tofu/tempeh with the spices of your choice!

VEGGIES

load up your bowl with steamed or cold veggies – make it colorful, add in some berries or citruses wedges maybe!

SPICE IT UP!

Top your bowl with hummus, avocado, salsa, spices, salad dressing, black bean dip, herbs – use your imagination!

There are endless possibilities to the build a bowl scenario.  I would love to see your bowls!

 

Bowl ideas:

Spinach, Brown Rice, Black Beans, Mango cubes, Green Onions, Diced tomatoes, Sliced Jalapeno, Fresh Cilantro, a squeeze of Lime Juice and a Dash of Cumin

Shredded Kale, roasted sweet potato, mixed greens, french lentils, curry powder

Soba noodles, steamed broccoli, peppers, onions, beet greens, mushrooms, fresh ginger and garlic tossed with clementine wedges

 

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Choosing Grace.

This past week has been filled with so many ups and downs it is hard to know where to begin or how to make sense of it all.

Last week was the anniversary of the day my mother gave birth to me (her words). I was so busy with getting ready for the retreat, work and other stuff that I seriously almost missed my birthday. How’s that for busy?

The retreat weekend was amazing, as usual. If you haven’t been to a retreat, I highly recommend it, I’m not just saying that, I still get a ton out of them, and I’ve been to A LOT. Even Ann Esselstyn sits in the back and takes notes, even on Dr. Esselstyns talks.

I gave 2 talks during the weekend. One is called “Survival of the Fattest” in that talk I go through the evolution and genetics of obesity and being overweight and how it is not what most people think it is. I also tell my own story and I explain how to adjust our idea of what success is. In the second talk “Thin by Tomorrow”I go over the unrealistic expectations people have when it comes to health and weight loss, and talk about what can actually be done in a realistic sense, rather than an over-hyped sense. I also go through calorie density and label reading.

They take a lot out of me. I mean, a lot. I don’t like getting on stage for about a billion reasons. I am afraid people will think I don’t belong up there (something I talk about in my talk). I worry that I am too fat to be on stage. I worry what people think of me as a speaker. I worry if I wore the right thing, put on the right lipstick. I worry that I might not communicate the right message somehow.

Without getting into the specifics – so far at each retreat my talks get really high ratings, like way more than I ever would have imagined, it’s a very nice compliment.

This week I got a few really hateful e-mails about how I did not belong on the Engine 2 Team, that I should leave, and that is recapping them very lightly. They were awful and hurtful and honestly a bit shocking. It wasn’t opinion, it was bullying.

Despite all of the encouraging things people say to me, the negative seems to stick out like a sore thumb and it takes me a while to get those messages out of my head.

I’m fully aware that I don’t look like the team, and that I have a lot of progress to make when it comes to weight loss. And I think that is what makes it a great fit. No one is “done” when it comes to their health journey. No one is perfect. We should all be proud of where we are, no matter where that is. This is not about an end goal, it’s about living a healthier life and moving toward a path of wellness. That will always be a constant for me. It doesn’t matter if I’m at my ideal weight or 100 pounds over it, my only true goal is to keep becoming a healthier person.

It might not line up perfectly with what other people think, but I’ve stopped concerning myself with that as much. I know what I need to do, and I know how hard I work at it.

Sometimes the words people say can hurt and sting more than they probably know. I’ve gone through so much because of my weight, that sometimes I would very much like to lock myself inside and not come out till I’m at an ideal weight.

This was very much the case on Tuesday night. Tuesday night I decided to go to the movies. I was going to watch an Italian documentary at a downtown theater. I parked my car, and realized I was early, so I thought I’d walk around.

I walked down the ramp of the parking garage, and I was on a side street that was pretty empty. This is when 3 college age, drunk guys started to harass me. They were calling me names, and then started throwing stuff at me. I walked faster. I knew that if I could just round the corner there would be a couple of stores that I could run into.

They kept it up, calling more names, throwing more things. I didn’t want to stop to even take out my phone at that moment.

I turned the corner, as they got closer, making more threats and saying really horrible things. Then, a man who saw what was happening stepped in and told them to back off. The guy who stepped in made sure I was ok, and told me to call the police, which I did.

The guy waited with me till the police got there. They took a report, took me back to my car and I went home, completely shaken.

I would like to tell you this is the first time something like this has happened, but it is not, nor do I imagine it will be the last.

And let’s be honest, the people who have sent me really mean e-mails are no different than the drunk guys who were harassing me on the street. The pain caused is the same. Because someone causes pain behind the safety of their computer screen does not make them any less of a bully.

A lot of people think it is ok to put down overweight people, make fun of them, hurt them, say awful things. None of it is ok. People, no matter what their size should be treated kindly. Look at the comment section of ANY article talking about weight loss and you will see all of the hateful and hurtful things people say about obese/overweight people. A lot of assumptions of how people become overweight and then a barrage of hurtful words.

It’s such a sad problem in our society that anyone has to deal with it. I am sad that even at 36 I still have to worry about what others will say or do, all because I’m overweight. I’ve spent so much time crying, hiding and contemplating if I belonged here, all because of bullying.

Last night, after feeling really down for a few days, Rip and his wife invited me over to their place to hang out, have some dinner, sit around the fire pit. I realized how amazingly fortunate I am to have met this family. I can’t even begin to explain the love and compassion they have, and when I say family I mean the entire team. They all love without abandon. And they accept people in ways that I did not think were possible. They meet people where they are, there is no judging, they come from a place of understanding. I’ve never felt like I belonged, until I joined this team. And last night, while sitting around the fire, that was even more apparent.

Despite everything inside of me wanting to hide from the world right now, despite questioning if I belong where I am. I decided that it would just let the bullies win, and I’m not about to do that.

The world can be a mean place, but I believe that the more we work toward putting a little love and compassion into it, the better it will all get.

I’m choosing to have grace. Even with the people who have hurt me, whether they do it intentionally or not. To me, that’s the only way to go.

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Engine 2 Retreats: Phoenix

  

Every time we have a Retreats Weekend or Immersion it takes us a few days to process the event afterwards. You would think that being our 4th year doing events we would get tired or even bored but that is not the case at all. Each event we get this huge surge of plant-strong excitement and energy.

It’s mostly the people. We meet so many incredibly people who are in all stages of their plant-strong life. This time around we met people who had reversed heart disease, T2 diabetes, who had lost weight. We met people who had never heard of Engine 2 before, and one man who told us on the way to the event he stopped at McDonalds to get his “last meal”, he ended up LOVING all of the food and said he would be plant-strong for life.

We hear stories of families who helped someone they love come to the retreat because they care so much about them. We have people come up to us in tears after they make a connection they never have before.

The retreats take a tremendous amount of work to pull off. We are so thankful for an incredible team that makes it all happen. From the people who help put goodie bags together, to the speakers who give so much of themselves to share important, health-changing information. It is worth every single ounce of effort because we get to hear stories from people well after the weekends who tell us how much the events helped them.

Thank you to all of you who came out to the Phoenix event, we appreciate you so much. We hope that you stay in touch!

The E2 Team

 

*many thanks to Venous Sadeghi for providing us with many of the photos above

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