Top 7 Tips for Your First 3 Weeks of Plant-Based Eating

So you’ve decided to give the whole foods plant based way of eating a try.  Great job!  Speaking from experience, in 1 week you’ll feel the benefits to your energy level, you’ll have normal bowel movements (perhaps for the first time in your life?), and you will feel noticeably GOOD.  In 2 weeks you’ll have…

Things You CAN Do on a Whole Foods Plant-Based Diet

When we were researching a whole foods plant-based diet we found that there is a lot of anxiety out there about what vegans can and can’t do.  People worry that by dropping meat and dairy from their diet they will harm themselves or their family.  These fears are needless!  Here are three things you CAN…

No, the FDA is Not Banning Trans Fats

You may have seen media reports that the US Food and Drug Administration (FDA) is “banning trans fat” from our food supply.  Trans fats are highly correlated with coronary heart disease–our number one killer–so much so that the World Health Organization and other public health bodies have determined that there is no amount that can…

Where Will I Get My Protein?

This was my first question when I started a whole food vegan diet (a la Forks Over Knives), and it continues to be one of the first questions I am asked by people who are curious about beginning this way of eating.  Why is this question so common?  For me the connection was as simple…

Your Peaceful New Year

This past May at the peak of my half marathon training I was running three times per week, up to 17 miles.  My weight: 156 pounds.  Now it’s the week after Christmas and for months the only exercise I got is from normal daily activities like walking and keeping up with our toddler.  My weight…

Whole Foods, Plant-Based Camping: Round 2

Last year we went camping in Delaware for 2 nights.  We liked it so much that we went back for 3 nights this summer.  It was wonderful!  Our plant-based menu was different this year, since we learned what does and does not work well when going vegan camping (vegamping?).  Last year’s menu was primarily stews,…

Hot Potato: Should WIC Guidelines be Changed?

The Women Infants and Children (WIC) welfare program doesn’t allow white potatoes to be purchased with program funds. This policy decision is based on the observation that participants “already eat enough white potatoes.” In response to this the Maine Potato Lobby is urging congress to change the guideline and allow potatoes. It looks like they…

What are Whole Foods?

The following is a 1 page poster I wrote up as a handout at a local “Green Expo.”  I thought it was worth sharing as a short primer on whole, plant-based food.  Here it is: Whole foods are foods that look as close to the way they were grown as possible.  Think potatoes, not potato…

Is it Cheaper to Eat a Whole Foods Plant-Based Diet?

I have always heard that it is cheaper to eat plant-based, but I doubted that it was true.  People in developing countries where plant foods are more prevalent live off of less than $2 per day, but I know that’s nowhere near the case for my family.  Since we began eating a 100% whole foods…

How I Lost Weight by Eating 5,600 Calories per Day

I don’t usually count calories, but I am reading a very interesting book called “Why Calories Count” by one of my favorite nutritionists Marion Nestle.  Yes, I have favorite nutritionists!  The book elucidates the source of dietary calories, their origin as a measurement of energy in food, and why we care to count them.  I…

RAW Zucchini and Carrot Salad

I’ve been looking at some “raw food” vegan cook books lately.  Raw food vegans differ from whole food vegans (a whole foods, plant-based diet) in a few ways, the main one being that raw food vegans don’t cook their food.  They may use techniques such as fermentation and dehydration, but they don’t apply heat above…

Whole Foods, Plant-Based Camping

Our plant-based family went camping in Delaware for 2 nights at Cape Henlopen State Park.  It was really fun!  Our camp site was a 10 minute walk from the beach and the Atlantic Ocean.  It was our baby girl’s first real beach trip and she loved dipping her toes in the water and sitting in…

How to Toast Nuts

Toasting nuts is easy!  Spread them out on a baking sheet in a single layer.  Bake at 350F for 10 or 11 minutes.  Don’t be late on the timer–nuts will burn very quickly if not pulled out in time. Why toast your own nuts?  Sometimes raw, unroasted almonds are a little cheaper than their roasted…

Quick Breakfast

Did you ever have leftover pizza for breakfast?  It’s the best! We made this pizza last night.  The crust is 100% whole wheat, topped with home made pizza sauce, black olives, broccoli, and crumbled tofu.  With the last bit of tofu I made a quick curried breakfast scramble with spinach.  We had some cooked pearl…

Carnival Salad with Black Beans & Jicama

Here’s a colorful bean salad that’s perfect to make in a large batch and have for lunches all week.  It’s a slightly different take on my usual Black Bean Mango salad.  I saw a jicama in the store and grabbed it.  Jicama is like a radish, it’s crunchy, but without the intense radish flavor.  Instead…

Questions About the USDA Nutritional Guidelines Graphic

The United States Department of Agriculture (USDA) is the government body responsible for setting nutritional guidelines for Americans.  In the past they have released the “food pyramid” graphic that we all remember from growing up.  Now they have the “choose my plate” info-graphic that guides us in our food choices. I have a few questions…

Friday Night South American Feast

Last night my husband and I needed to fix a quick dinner.  We didn’t have much time before bed, since we decided to do some yoga together and it was almost time for bed (for baby…and, yeah, for us too).  We whipped up what ended up being an enormous South American feast–in less than 30…

What’s In My Fridge?

What’s in my plant-strong fridge right now? Let’s see, we have veggie burgers for lunches, some leftover beet, bean, & orange salad, carrot sticks, some cooked navy beans, soy milk, fresh pineapple, kale for smoothies, plant-strong BBQ sauce and roasted red pepper dip made with great northern white beans.

Go Veggie! “Mozzarella” Shreds

Go Veggie!  “Mozzarella” shreds are found in the produce section near vegetarian meat substitutes and tofu.  This product might look healthy, but a closer look at the ingredients list reveals just how unhealthy it is! This faux-cheese actually contains casein, an animal protein derived from milk.  If you have seen the “Forks Over Knives” documentary…

Eat Food That Rots

As my family’s diet evolved from eating processed foods, meat, and dairy to a whole foods, plant-based diet we began to see 90% of the “food” in our grocery store in a different light.  We thought that a good guideline for avoiding processed “foods” was to stick to the outside aisles of the store.  This…