Create a Plant-Powered Goal

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Create a Plant-Powered Goal

No two people eat exactly alike.

Some of us dine out twice a day; some of us rarely visit restaurants.

Some of us eat meat every day; some of us never do.

But we can all get healthy by focusing more on whole plant foods, and less on animal foods.

The first step is to create a goal.

You won’t be “going on a diet,” but committing to make concrete, lasting changes that work for you.

If your goal changes over time, that’s fine.

Take a look at how you eat every day:

•How many servings of animal foods do you eat every day?

•How many servings of whole plant foods do you eat every day?

•When in the day do you eat these foods?

•Which eating behaviors do you most want to change?

(Maybe you plan to give up processed meats, like bacon, sausage, and ham, which have been linked to a higher risk of cancer, heart disease, and type 2 diabetes than other animal foods.)

Next, set your own plant-powered goal.

For example, depending on your personal goals, it might go something like:

•I’ll cut out red meat and eat a whole-foods, meatless meal once a week.

•I’ll eat dairy, eggs, fish, and whole plant foods.

•I’ll eat an entirely vegan plant-powered diet.

Now you’ve set a goal, let’s achieve it!

Recipe of the Day:  Shanghai Stir-Fry with Forbidden Rice

Active Preparation Time:  21 minutes

Total Preparation Time:  33 minutes

One of the best ways to move to a plant-powered diet is to focus on dishes showcasing vegetables, like this stir-fry, which includes a mix of traditional Chinese plant foods.

Add tofu, tempeh, or seitan for some plant protein; omnivores may choose to stir in a small amount of lean meat or seafood as “seasoning.”

Loaded with flavor and texture, the colors of this stir-fry really pop when mixed with jet-black “forbidden” rice – so precious it was reserved for Chinese emperors.

Makes 8 servings (about 1-1/4 cups stir-fry with 1/2 cup rice each)

1-1/3 cups uncooked forbidden (black) rice

2-1/3 cups water

1 tablespoon sesame oil

1 medium carrot, sliced

1 medium onion, coarsely sliced

3 medium garlic cloves, minced

1-1/2 teaspoons minced fresh ginger

1 tablespoon black sesame seeds

1 medium green bell pepper, coarsely sliced

One 15-ounce can baby corn, drained (1-3/4 cups)

One 8-ounce can water chestnuts, drained

One 8-ounce can bamboo shoots, drained

3 cups sliced Chinese (Napa) cabbage

1 cup sliced mushrooms

1 cup fresh bean sprouts

1/4 cup chopped fresh cilantro

3 tablespoons reduced sodium soy sauce

1/2 teaspoon rice vinegar

1 tablespoon agave nectar

1/4 cup reduced sodium vegetable broth

1 tablespoon cornstarch

2 green onions, white and green parts, sliced

1/2 cup coarsely chopped cashews

*Use as many organic ingredients as possible.

1.  Place the rice and water in a small pot, cover, and simmer over medium-low heat for about 30 minutes, until tender, with all water absorbed.

2.  Meanwhile, heat the sesame oil in a large saute pan or wok over medium heat.

3.  Add the carrot and onion and saute for 3 minutes.

4.  Add the garlic, ginger, and sesame seeds and saute for an additional 5 minutes.

5.  Add the bell pepper, corn, water chestnuts, and bamboo shoots and saute for an additional 3 minutes.

6.  Add the cabbage, mushrooms, sprouts, and cilantro and saute for an additional 3 minutes.

7.  Mix the soy sauce, vinegar, agave, broth, and cornstarch in a small dish until smooth.

Add to the pan with the vegetables and continue to saute for about 3 minutes, until the sauce has thickened and the vegetables are crisp-tender.

Garnish the stir-fry with the green onions and cashews and serve with the rice.

Variation:  Add 12 ounces of sliced extra firm tofu (pressed for best results) with cabbage.

Per serving:  272 calories, 9 g total fat (1.5 g saturated), 279 mg sodium, 44 g total carbohydrates (9 g sugars), 6 g fiber, 10 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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us 05-11

Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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