I made the change to a plant based diet after reading books that introduced me to this way of eating such as Vegan for Life: Everything You Need to Know to be Healthy on a Plant Based Diet, Whole, and The China Study. I also watched Forks over Knives. I continued by enrolling in the e-Cornell Plant Based Nutrition course.
At the same time, I came across the author and speaker Andy Andrews. He made this statement regarding making a decision: “ Most people think it takes a long time to change. It doesn’t. Change is immediate! Instantaneous! It may take a long time to decide to change…but change happens in a heartbeat!” This statement was a great reminder to begin. Try.
The Refreshed Entree Salad is a beautiful and bountiful combination of fresh and cooked vegetables and legumes. Not only is it filling a nutritious, but the presentation is also worthy of guests. They will love it as well. This is another favorite of mine. I hope you try it!
By eating the “whole” food, we receive the benefit of the fiber and water, which helps us feel full. I can, however, overeat very quickly and gain weight if I am not mindful of what I am putting in my mouth. I had to practice weighing and measuring my food to understand proper serving sizes and visualize the amount of food I actually needed in contrast to the amount I would typically eat.
A food scale (I’ve had this for years), measuring cups and spoons, along with a smartphone application such as My Fitness Pal, which allows you to scan the bar codes simplifying the process of tracking food, is essential. Recently, I heard an advertisement for a diet plan that ships food to you. I noted the fact that they tell you “You don’t want to weigh and measure your food!” such a subtle suggestion that may find you, without realizing it, nodding your head in agreement, however, yes I do want to weigh and measure my own food. It is not difficult or time-consuming and it helps me understand proper serving sizes. You will not need to measure food forever as it will become second nature to you.
Chef AJ and the nutritionist Jeff Novick, MS, RDN, often speak about calorie density. Calorie density, I believe is an essential aspect of losing weight on a plant-based or any diet for those of us who tend to overeat. They have created a tried and true path with this concept of eating more of the high quality, lower-calorie foods and limiting the higher calorie whole foods to create a well balanced, filling, and satisfying way of eating.
I hope this information is helpful and empowers you to make the changes you desire in your life. Would you like help making changes to a recipe? Let’s work on it together!
Enjoy your day!
B
Disclaimer: This is my story. This is not to be used as medical advice. Always consult with your doctor regarding your health.