My Plantcentric Journey

Posts tagged ‘whole foods’


Happy Herbivore Light & Lean

I’ve been contacted by Lindsay S Nixon, author of the wonderful Happy Hervivore cookbooks, and she wants to give a special holiday gift to one loyal reader of!  One of you will have your very own copy of her brand new book sent right to you (as long as you’re in the USA or Canada)!

Happy Herbivore books have super fast and easy recipes that use whole foods, are plant-based and use no oil.  Some recipes that are in the book are:  Citrus Couscous, Soba Peanut Noodles, Caribbean Chili and more.  And in Happy Herbivore Light & Lean, Lindsay also shares workout plans.  Every plant-based kitchen needs Happy Herbivore books.  I make her recipes all the time, and they’re family faves.

Happy Herbivore Thai crunch saladThai Crunch Salad

Just write a comment under this post and let me know why you are plant-based.  I’ll pick a winner!

It’s Our One Year Plantcentric Anniversary!

I remember it like it was yesterday.  Last Christmas, after a substantial weight loss journey for both of us, I surprised my husband with
Dr. Caldwell B. Esselstyn, Jr., MD’s Prevent and Reverse Heart Disease, Rip Esselstyn’s The Engine 2 Diet, Julieanna Hever, M.S., R.D., CPT The Complete Idiot’s Guide to Plant-Based Nutrition, The Forks Over Knives Companion Book, and Kathy Hester’s The Vegan Slow Cooker.  After reading Dr. Esselstyn’s & Rip Esselstyn’s books, my husband, Bill, turned to me and said, “I’m going vegan.  You don’t have to if you don’t want to, but I am.  I’m starting now.”  I about choked!  We had just “come out” as vegetarian, but this was different. This was really radical.  Go without cheese??  And ice cream and pudding?  I shakily said, “OK.  If you are, I am too.”  Gulp!

Then, we watched Dr. Robert Lustig’s The Bitter Truth About Sugar

We had already been following the Rule of 5 from You on a Diet by Michael F. Roizen, MD and Mehmet C. Oz, MD, one of which was no high fructose corn syrup, but now we cut out any kind of added sugar.

We are also learning about GMO’s and trying to cut them out of our diet.  Pretty hard when there is currently no labeling.  We definitely are supporting legislation to have all food that has GMO’s in them to be labeled.
What a great year it’s been.  It hasn’t been hard.  We just armed ourselves with knowlege about the effects of dairy and used vegan cookbooks.  We discovered great new flavors, spices and ways of cooking.  No meat, no dairy, no added oil and no added sugar.  Our palates have really grown.

jesse                                                      fbpic2

This was taken 3 years ago this Easter                                                                                                 Christmas 2012


Now, I daresay, we are actually becoming foodies again!  We love trying all new recipes.  I really love Chloe Coscerelli’s cookbook, Chloe’s Kitchen

I hope you are enjoying following our journey.  I’ve been humbled when I hear how we’ve inspired you to make changes in your own life as we continue to make changes in ours.

Let me know how you’re doing and what you like about this blog!

Happy Plantcentric One Year Anniversary!!


Chocolate Mango Mixed Berry Dessert Dr. Jeff Novick, MS, RD

 This is delicious and simple!
Jeff Novick's Chocolate Mango Dessert
Chocolate Mango Mixed Berry Orgasmic Dessert. Made from 100% Plant Perfect Whole Foods with no added sugars, oils/fats, or salt. Enjoy! 🙂
Chocolate Mango Mixed Berry Orgasmic Dessert1 Bag Mixed Frozen Berries (Strawberries, Blueberries, Rasberries, Blackberries)
2 Fresh Mango
2 TB Hershey’s Cocoa Powder
2 Tsp Diced WalnutsBlend 1 Mango with 2 TB Cocoa Powder
Arrange Berries in Parfait Glass
Top With Chocolate
Top With Diced Mango
Top With 1 Tsp Diced WalnutsAhhhhh!!!!!(I ate 2 of them) 🙂

Examples of some of my favorite simple recipes. Most all of them can be made in about 5 minutes, have less then 5 ingredients and cost much less than 5 dollars. These meals are very low in calorie density and very high in nutrient density so you can eat all you want till you are comfortably full without having to worry about portions size or going hungry. They are all based on my lecture, Calorie Density: How To Eat more, Weigh Less & Live Longer! Enjoy!

By:   Jeff Novick, MS, RD

Operation: Whole Foods Hidden Camera GMO Sting – Bait Organic, Switch to GMO

Do You Eat Real? Take the Food Day Quiz to Find Out

What You Don’t Know CAN Kill You

Benefits Of Eating Vegan Around Workouts Yahoo Sports The

I would change this up a bit.  I would skip the coconut water and drink regular, filtered water instead.  I’d leave out the dates because of the sugar content.    I haven’t found a protein bar that is clean enough, but I do like protein powders.  I don’t eat soy protein isolate and wouldn’t recommend it for women.


Written by: Matt Schmidt

When I tell people that I am vegan, the first question I always get is the same: “What do you eat?”

When I tell people that I am vegan who works out five times a week, I always get the same question: “What do you eat?!?!?”

Since many people equate protein with milk and meat, they can’t quite comprehend how I take in enough food to make up for what I am expending. In truth, it’s quite easy to properly fuel your workout without the aid of animal byproducts.

I contacted Lori Zito, a fellow vegan and certified health coach, to help lay out a 100 percent vegan-based nutrition plan.

Coconut Water: Since proper hydration is a must in any workout plan, Zito recommends all-natural coconut water. “It provides the hydration along with naturallyoccurring electrolytes such as calcium, potassium and magnesium,” Zito says. Her two favorites are Taste Nirvana and Exotic Super Foods.

Whole Foods: Dates, bananas, and mangos all make the cut for pre-workout snacks. “It’s best to consume foods that are easily digestible. Less energy will be available for the exercise if your body is using all its energy to digest food.” If you are working out for over an hour, try and work some chia seeds and flax seeds. They are easy to use in a shake or just sprinkle on a meal.

Simple Carbs: Proper workout nutrition is a must in helping your body reduce inflammation and speed up recovery time. Zito recommends basic carbohydrates, such as berries and bananas. “Pudding or liquid form is best,” she says. “The blended form will allow nutrients to enter then bloodstream quicker.” Blend your berries or bananas with a little coconut water to make a pudding or fruit smoothie.

Protein Bars “Protein bars are protein and Omega-3 dense and so are great for a second post workout meal,” she says. Her favorite is Organic Food Bar.

Protein Powder: If a protein bar isn’t for you, try a powder-based form instead. “Try Sun Warrior protein shakes,” she says. “It is very clean, raw and soy-free powder that tastes great.”

Even if you aren’t worried about animal-rights or concerned about where your food comes from, you can still benefit from adopting a vegan workout meal.

“When you choose plant-based, whole-foods nutrition, the energy you save breaking down the food can be used instead to flush out lactic acid, clear out toxins and waste products, deliver nutrients, and aid in rebuilding muscles,” Zito says.

— Lori Zito is a certified Health Coach and holds a degree in Physical Therapy. You can contact her

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