Archive for August, 2017

Ray and I took the 28 day whole food, plant-based diet challenge and a few people have asked for info on some of our resources. The first thing you need to do this is motivation. It is quite the change to the standard American diet. Our motivation was health more than weight although weight loss is always appreciated. We kind of just jumped in after watching Forks Over Knives and didn’t plan that much. That kind of stressed me out when I went to the grocery store that Monday evening. If you get a plan, I think it will make the first week easier. You kind of learn as you go. I’m going to list our resources under categories so you can go to the area you are interested in.

Motivation To Get You Started

Forks Over Knives documentary on Netflix (2+ hours)

https://www.youtube.com/watch?v=TbXlzzp3guE (TED talk by Rip Esselstyn – 17 min)

https://www.youtube.com/watch?v=lXXXygDRyBU (Dr. Michael Greger – How Not to Die, 1 hour 40 min)

https://www.youtube.com/watch?v=n01abT7O_Kk (an interview with Rip…41 min)

Websites For Info/Recipes/Guidance





Website for scientific data on plant-based diet in relation to all kinds of things


Our Sample Meals for a Day

Breakfast – a bowl of mixed cereals, shredded wheat, Kashi, and oats topped with walnuts, banana, strawberry, blueberry. Almond milk if you like cereal with milk (I don’t, so I skipped it) – We ate this every day for 28 days and I never got tired of it. It was delicious.

Lunch – Sandwich (Dave’s Killer Bread (whole grain), tomato, avocado, spinach), some multigrain chips like (Milton’s gluten-free baked chips) and hummus. – A lot of times we had leftovers from the previous week’s dinners.

Dinner – Thai Noodles with peanut sauce and broccoli and a spinach salad with balsamic vinegar only (no oil) or a veggie pizza

Specific Recipes We Liked

http://ohsheglows.com/2016/02/01/next-level-vegan-enchiladas/ – easily the best dinner I made. Delicious.


brown rice, pinto beans, tomatoes, avocado, green onions, salsa


Pizza – Mama Mary’s whole grain wheat crust, fire engine 2 sauce (from Whole Foods), veggies of your choosing, ground cashews and nutritional yeast for the “cheese”.

stir fry with brown rice and veggies…(no oil…use veg broth)

salad dressings – use tahini and lemon juice, or balsamic vinegar, or liquid amino (tastes like soy sauce)

Restaurants That Had Options

Chipotle – salad with brown rice, veggies and salsa and guacamole

Jason’s  Deli – Zucchini Grillini and fruit (wo the cheese)

HG Sply – Lots of options! Vegan queso! Quinoa burger

R Taco (per Randy Meador) I haven’t been yet. =)

Whole Foods salad bar





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