HELLO E2 CHALLENGERS!

I want to welcome you to the first day of our 28 days together!

I also want to make sure that you realize that you are part of a massive force:

Since January 2011, thousands of people have done exactly what you are setting out to do.

And the momentum is only growing…

Just sit back for a moment and realize the difference we can each make in our individual health, the health of our families and the overall health of our country (including our environment)

by adopting a more Plant-Strong™ way of eating.

Pretty impressive mental image, huh?

It all begins with what put at the end of our fork, knife or spoon.

So rev up your engines because this is going to be a meaningful ride!

Will it be challenging to change your way of eating?

Absolutely. No doubt about it.

Is it worth it to change your way of eating?

Absolutely. No doubt about it.

YOU are worth it.

Fun Fact of the Day!  Guess who else is Plant-Strong?

• Bill Clinton, former President of the United States

• Ellen DeGeneres, Comedian, TV Host & Actress

• Arian Foster, Running Back for the Houston Texans

Well, what are we waiting for!?  Let the Plant-Strong games begin!

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

A New You!

Let’s take this time to cover a few popular questions:

If I give up dairy, how will I get enough calcium?

Don’t I need calcium for my bones?

Almost all of the calcium in the body is in the bones. There is a tiny amount in the bloodstream, which is responsible for important functions such as muscle contraction, maintenance of your heartbeat, and transmission of nerve impulses.

We regularly lose calcium from our bloodstream through urine, sweat, and feces. The blood stream is renewed with calcium from bone or from the diet. 


Bones are constantly broken down and made anew. Up until the age of 30 or so, we build more bone than we lose. Later, the bones tend to break down more than build up. The loss of too much bone calcium can lead to fragile bones or osteoporosis.

How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat, as well as other diet and lifestyle choices.

Bone health appears to benefit from replacing animal protein with vegetable sources of protein.

A number of factors affect calcium loss from the body:

• Diets that are rich in meat, fish, dairy products, nuts and grains contribute to more calcium loss from bones due to the acidic load on the kidneys from such foods

• Protein from animal products is much more likely to cause calcium loss than protein from plant foods due to the acidic load on the body

• Diets high in sodium increase calcium losses in the urine

• Caffeine & Smoking increases the rate at which calcium is lost

(Source: Journal of the American Dietetic Association)

A number of factors increase bone building in the body:

• Eating a plentiful amount of fruits and vegetables helps to keep calcium in bone

• Fruits and vegetables are packed with other minerals –potassium & magnesium, which support bone health through an alkaline environment (opposite of acidic environment)

• Consuming calcium from plant-based sources, especially green vegetables and beans, provides several of the building blocks for bone building

• Exercise is one of the most important factors in maintaining bone health.

• Exposure to sunlight allows the body to make the bone-building hormone-like vitamin D

(Source: Physicians Committee for Responsible Medicine)

Some fruits, vegetables and nuts are naturally high in oxalic acid -which inhibits calcium absorption.

So if you only have eyes for: Swiss chard, raw spinach, beet greens, leeks, rhubarb and berries, almonds, peanuts, and pecans (all high in oxalic acid)…remind yourself how valuable a varied diet is!

The more variety you bring into your diet, the more opportunities you will create to consume (absorbable) calcium from many, many other plant foods!

CALCIUM IN FOODS 
(content in milligrams)

VEGETABLES

Broccoli (1 cup, boiled) 62

Brussels sprouts (1 cup, boiled) 56

Butternut squash (1 cup, baked) 84

Carrots (2 medium, raw) 40

Cauliflower (1 cup, boiled) 20

Collards (1 cup, boiled) 266

Kale (1 cup, boiled) 94

Sweet potato (1 cup, baked) 76

LEGUMES

Black turtle beans (1 cup, boiled) 102

Chick peas (1 cup, boiled) 80

Great Northern beans (1 cup, boiled) 120

Kidney beans (1 cup, boiled) 62

Lentils (1 cup, boiled) 38

Navy beans (1 cup, boiled) 126

Pinto beans (1 cup, boiled) 79

Soybeans (1 cup, boiled) 175

Soymilk (1 cup, calcium-fortified) 368

Tofu (1/2 cup, raw, firm) 253

Vegetarian baked beans (1 cup) 86

White beans (1 cup, boiled) 161

WHOLE GRAINS

Corn tortilla 42

Rice Milk (1 cup, enriched) 300

Wheat bread (1 slice) 26

Whole wheat flour (1 cup) 41

FRUIT

Dried figs (10 figs) 140

Naval orange (1 medium) 60

Orange juice (1 cup, calcium-fortified) 300*

Raisins (2/3 cup) 53

Source: U.S. Department of Agriculture, Agricultural Research Service. 2004.

USDA National Nutrient Database for Standard Reference, Release 17. Nutrient

Data Laboratory Web site, http://www.nal.usda.gov/fnic/foodcomp

* package information

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

What in the world is Engine 2?

Engine 2 is a plan of action for following — and sticking to — a heart-healthy, mind-healthy, body-healthy, taste-bud-tempting Plant-Strong™ lifestyle, created by former firefighter, Rip Esselstyn.

When you follow the Engine 2 Diet, you adopt a whole food, nutrient-dense, plant-strong way of eating. This means you eat a vast variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

Revvvvvvv up your engine and pick your path:

FIRE CADET

This path is for you if you want a gradual approach to becoming plant-strong:

Week One: No dairy, refined sugar, or processed foods.

Week Two: No meat, chicken, eggs or fish while you continue no dairy, refined sugar or processed foods.

Week Three: No extracted oils. By the end of Week 3 you’ve advanced to Firefighter!

Week Four: Keep up another week of this Plant-Strong diet!

FIREFIGHTER

This path is for you if you are ready to go all in from the start!

Week One: Jump right in to the 100% Plant-Strong way of life and enjoy healthy whole grains, fruits, legumes, vegetables, and beans.

A few tips as you get your engines started:

If you haven’t already, read the Engine 2 Diet book!

• Visit your local Whole Foods Market™ to purchase your copy

Check out Engine 2’s website:

• http://engine2diet.com

Stay up to date about Engine 2 Plant-Strong™ products here: 

• http://wholefoodsmarket.com/engine2

Join us today on our lively social media channels for additional conversation & tips! 

• https://facebook.com/Engine2Diet
• http://twitter.com/engine2diet
• http://pinterest.com/engine2diet/

Consider finding an E2 “buddy” to support each other through the 28 Days

• Rip suggests finding a “buddy” that you do not know yet…for example, at future E2 Meet-Ups, ask the person sitting next to you!

Dig deep and track down your numbers!

• One of the most effective ways to experience the E2 Challenge is to know you numbers before and after the 28 days:

• Cholesterol –including LDL, HDL and total; triglycerides, blood glucose, blood pressure and body weight

• Consider getting these numbers checked before and after the 28 days OR dig deep and find labs from the recent past

Keep a detailed FOOD JOURNAL! This serves two purposes:

• It holds you accountable

• Comes in handy if you feel that you are not meeting your health goals

To help support you during the challenge, Whole Foods Market Stores throughout Northern California and Reno are hosting multiple classes, health screenings, meet-ups and events. 

• Event Information: For a complete list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno store near you visit: http://www.e2challengenorcal.com click the “Events” tab  

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

Well, well, well…

Guess who is nearing two weeks of being plant-strong™(-er)?

YOU.

Frequently Asked Question:

“Help! Beans do not agree with me…if you know what I mean!

How can I incorporate more beans into my diet without all of the discomfort?”

Great question!

Now, let’s spill the beans!

Before washing your favorite bean, spread them out on a light colored plate or paper towel to check for and remove any stones and damaged beans. After this process, place the beans in a strainer and rinse them thoroughly under cool running water.

To shorten the cooking time of beans and make them easier to digest, there are three simple steps to take:

1. Soak: By presoaking your favorite bean for 2-8 hours, the sugars (raffinose-type oligosaccharides) associated with causing flatulence will be reduced. For a longer soak, refrigerate overnight to prevent the beans from souring. Discard soaking water. Boil in fresh water.
2. Scrape: While the beans are cooking, scrape off any white foam that accumulates on top of the boiling water. This will remove the sugars (raffinose) that are difficult to digest.
3. Seaweed: Add kombu, a sea vegetable, to the boiling water while cooking beans! Kombu contains glutamic acid, which acts as a tenderizer to the beans…making them easier to digest!

…and believe it or not, another way to get friendlier with beans is to eat more of them! Take it slowly at first…

Beans are a terrific addition to every diet! They are packed with protein (average 15 grams per cup!), phytonutrients, fiber (average 12 grams per cup!).

Beans also deliver iron (non-heme), folate and potassium.

Add beans to soups, stews, and casseroles!

Sprinkle (heavily) over salads!

Puree beans and use as a spread on sandwiches or as a dip for vegetables! You can even add pureed beans to your pasta sauce!

And of course, there is always old faithful:

Beans and rice.

Top with Engine 2 Plant-Strong™ salsa!

Enjoy! BLACK BEANS AND RICE EXTRAVAGANZA

http://engine2diet.com/recipe/black-beans-and-brown-rice-extravaganza/

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

How great are you feeling now?

Frequently Asked Questions:

“But, where will you get your protein!?”

The word protein is derived from the word, ‘protos,’ meaning ‘primary’ or ‘first’…which is fitting since this is always the first question asked: “Where will you get protein?”

The answer: From all the whole plant foods that you will eat!

Plant protein can meet protein requirements when a variety of plant foods are consumed and your energy needs are met.

Meeting our body’s needs for all Essential Amino Acids (EAAs) is easily done with a normal assortment of plant food. When your diet contains a variety of plant foods, the amino acids derived from all the different proteins are ‘pooled’ in the fluids between body cells & in the intestine.

This ‘pool’ of amino acids is drawn upon to build muscle, replace cells, run immune system, etc.

Every plant food does not exactly match the suggested pattern of amino acids (low not missing).

YET, when your diet provides an assortment of plant proteins over the course of a day (not same meal), all amino acids are present in abundance.

In our tissues, EAAs from animal foods AND plant foods are INDISTINGUISHABLE. In fact, the amino acids in all animal protein foods are derived from plants!

Will it be complete if it comes from plants?

Answer: Yes!

The myth that they’re not, or are of a lesser quality than animal proteins, dates back to experiments performed on rats in the early 1900s.

In reality, proteins are composed of chains of roughly twenty different amino acids.

Of those, eight are found outside our body and must be absorbed from our food. These eight are the “essential” amino acids. It is essential that we consumed these amino acids through the foods that we eat.

The remaining acids are “nonessential” because they can be synthesized by our bodies.

Plants supply all the essential and nonessential amino acids. All of them.

While some plants may be low in (not missing) one amino acid and other plants may be higher in another, your brilliant body sorts it all out! Wahoo!

In so doing, it creates a high-quality protein that is healthier and safer than animal protein. Therefore, there is absolutely no need to combine certain plant proteins at each meal in an attempt to achieve an optimal amino acid balance.

How easy is it to meet my protein needs?

Let’s take a look! A 150-pound male would need about 56 grams of protein per day.

A sample menu that will help our guy meet his protein goal while steering clear of meat:

• Breakfast: 1.5 cups cooked oatmeal (prepared with water) + 2 oz. walnuts + 1 cup soy milk = 27g
• Lunch: 1 whole grain bun + black bean burger + 2 cups spinach salad + baked sweet potato fries = 23g
• Dinner: Engine 2 Baked Potato = 14g https://www.wholefoodsmarket.com/recipe/engine-2-baked-potatoes

Total of 64 grams. See how easy it is!?

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

How great are you feeling right now?

Frequently Asked Question:

“If I am minimizing the amount of animal foods that I eat, will I get enough iron?”

Our diets provide two forms of iron: heme and nonheme. The word heme is derived from the Greek word, haima, meaning blood. Which makes sense since heme iron is found in animal flesh (all animals have a blood supply) and nonheme iron is supplied by plants (plants do not have a blood supply).

Heme iron is absorbed better than nonheme yet remember what else comes along with the heme iron supplied by animal foods: saturated fat, cholesterol and depending on the source, steroids, growth hormones and antibiotics.

Nonheme iron is sensitive to both inhibitors and enhancers of iron absorption. When consumed at the same time, inhibitors of iron absorption include calcium (dairy) as well as naturally occurring plant chemicals, called polyphenols (coffee, tea, cocoa) and phytates (whole grains, legumes).

Some food preparation techniques –such as fermentation, soaking and the sprouting of beans, grains and seeds can diminish phytates and thereby enhance iron absorption (think sprouted grains here).

Enhancer of iron absorption includes vitamin C –found in vegetables and fruits. In fact, vitamin C can substantially enhance the absorption of nonheme iron as well as diminish the inhibitory power of phytates.

To maximize iron absorption from plants, simply do not drink you coffee or tea with meals and add a fruit or vegetable (or BOTH) packed with vitamin C to each meal!

Plants that deliver vitamin C include: broccoli, potatoes, strawberries, tomatoes, oranges, lemons, limes, grapefruit, kale, cantaloupe, kiwi, bell peppers, cauliflower, spinach, papaya, pineapple, mango and don’t forget the Brussels sprouts!

Fun Fact of the Day!

Vitamin C content is higher in raw plants since heat (ie cooking) will destroy this vitamin.

FOOD /  IRON (mg)

• Collard greens, ½ cup cooked /  1.1mg
• Black Beans, ½ cup /  1.8mg
• Chickpeas, ½ cup cooked /  2.4mg
• Pumpkin Seeds, 2 Tablespoons /  2.5mg 
• Lentils, ½ cup cooked /  3.3mg
• Soybeans, ½ cup cooked /  4.4mg

A few examples for you to maximize iron absorption:

• Fresh or frozen collard greens added to warm lentil & sweet potato soup

Value tip: 365 Everyday Value Frozen Collard Greens! 

• ENGINE 2 PLANT-STRONG HUMMUS SANDWICH (chickpeas) layered with tomatoes & kale: http://www.wholefoodsmarket.com/engine2 

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

Frequently Asked Question:

“I am an athlete interested in becoming more Plant-Strong.  What are Plant-Strong choices to support exercise?”

Part III

SPICY CHOCOLATE ENERGY BARS

These bars offer the taste of chocolate –with a bit of a bite. The macadamia nuts help replace lost electrolytes while the jalapeño pepper creates a feeling of warmth in the body.

1 small banana

½ jalapeno pepper

¾ cup fresh or soaked dried dates, pitted

½ cup sunflower seeds

¼ cup roasted carob powder (or cacao)

¼ cup ground flax seed

Dash of sea salt

2 Tbsp hemp seeds

In food processor, process all ingredients together except the hemp seeds. Cover the mixture in hemp seeds before shaping into balls or bars

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MANGO COCONUT ENERGY BARS

With a tropical flavor and electrolyte boost, these bars are ideal for long physically demanding workout days.

¾ cup fresh or soaked dried dates, pitted

½ cup chopped mango

½ cup ground flax seed

½ cup soaked or cooked quinoa

¼ cup macadamia nuts

1 teaspoon cinnamon

1 teaspoon lemon zest

Dash of sea salt

¼ tsp coconut extract

In food processor, process all ingredients together. Remove the mixture from the food processor. Form balls with the mixture

(Source: Adapted from Thrive: The Vegan Guide to Optimal Performance in Sports & Life by Brendan Brazier)

Experiment with this recipe and email me a photo of the finished product!

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RAW CHERRY CRISP WITH CHIA AND DATES  https://www.wholefoodsmarket.com/recipe/raw-cherry-crisp-chia-and-dates 

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No time for food processors?

• Lara Bars.
• Plant-StrongÔ Breakfast Taco!

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

Frequently Asked Question

“I am an athlete interested in becoming more Plant-Strong. What are Plant-Strong choices to support exercise?”

Part II

Water

Maintaining optimal hydration status is important in promoting peak performance and preventing injury. Dehydration, defined as body weight loss of 1 percent or more because of fluid loss, results in a number of symptoms, including headache, fatigue, heat intolerance, and dark urine with a strong odor. Additionally, participating in activity at high altitudes, low humidity, and high temperatures can also increase fluid needs.

The following guidelines can help you stay hydrated:

• Two hours before exercise: Drink 14 to 22 ounces (or about 2 cups) of fluid.
• During exercise: Drink 6 to 12 ounces (or about 1 to 1 1/2 cups) of fluid every 15 to 20 minutes.
• After exercise: Drink 16 to 24 ounces (or about 2 to 3 cups) of fluid for every pound lost during exercise; weighing
yourself before and after exercise can help you determine your fluid loss.

Putting It All Together

A plant-strong diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides the high-carbohydrate content balanced with the protein and fat the body needs for training sessions and competition. When these three nutrients are consumed from plant sources and in the recommended ratios, an athlete will get all the vitamins, minerals and phytonutrients he or she needs to best perform, recover, and perform again.

An optimal sports diet for performance, recovery, and health is found in the New Four Food Groups—grains, vegetables, legumes, and fruits. By choosing generous servings of these nutrient dense foods with a focus on

variety and wholesomeness, your body will reap the benefits.

• Whole grains: Choose whole grain breads, cereals, rice, and pastas. They deliver complex carbohydrate, fiber, zinc, and B vitamins. A single serving also provides about 2 to 3 grams of protein.
• Vegetables: Choose a variety of colorful red, orange, and yellow vegetables in addition to leafy greens for vitamin C, beta-carotene, and other antioxidants that will protect your body from the stress of exercise. These foods also provide iron, calcium, fiber, and a modest 2 grams of protein per serving.
• Legumes: Choose a variety of beans (chickpeas, black beans, kidney beans, great northern beans), as well as soymilk, tofu, and tempeh. They are not only high in protein (about 7 to 10 grams per serving), but also deliver complex carbohydrate, fiber, iron, calcium, and B vitamins.
• Fruits: Choose a variety of fruits and fruit juices for extra vitamins, especially vitamin C. By choosing fruits of different colors, you can ensure a variety of vitamins and minerals.

Source: Adapted from Physicians Committee for Responsible Medicine.

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

Frequently Asked Question

“I am an athlete interested in becoming more Plant-Strong. What are Plant-Strong choices to support exercise?”

Part I

Exercise is important for health and healthy food helps you get the most from exercise. Poor eating habits and nutritional deficiencies can impair physical performance and recovery from exercising. Take a look at some general guidelines that each athlete, recreational or competitive, should follow when trying to maintain a desirable level of fitness:

Dietary Balance

For body weight maintenance, energy (otherwise known as calories) in must equal energy out. Therefore, athletes who burn fuel to perform have to consume more calories (energy). Low energy intake for high-intensity exercise can result in loss of muscle mass, menstrual dysfunction, and loss of bone density. Calories should come from a healthy selection of foods high in carbohydrate, low in fat, and adequate in protein. Because of its high carbohydrate and low-fat content, a plant-strong diet is an optimal sports diet. It is also rich in vitamins, minerals, and phytonutrients —important nutrients that help the body use energy and protect it from the stress of exercise.

Carbohydrate

In general, carbohydrate is the primary fuel utilized during high-intensity exercise. On a per-calorie basis, carbohydrate needs for athletes are similar to those for anyone else (at least 55 percent of total daily intake of calories). Whole grains, fruits, beans and starchy vegetables are excellent sources of carbohydrate.

Depending on how strenuous the exercise, carbohydrate should be consumed during recovery, between 30 minutes and two hours post activity when carbohydrate (glycogen) synthesis is at its maximum.  If exercising for more than 90 continuous minutes, the best recovery drink or food is 4 grams of carbohydrate to 1 gram of protein (think chocolate soy milk here).

Overall, a high-carbohydrate diet is most important in ensuring optimal storage of carbohydrate in the body, by fueling the body for exercise and supporting performance.

Fat

Remember, consume healthy fats from whole plant sources such as avocado, walnuts, leafy greens, almonds, beans, and pumpkin seeds just to name a few…

Protein

Protein, composed of chains of amino acids, plays an important role in the building, maintaining, and repairing the tissues of the body, including muscle. A diet that meets the individual’s energy demands and is based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids. It was once thought that various plant foods had to be eaten together to get their full protein value, a method known as “protein combining,” or “complementing.” We now know that intentional combining is not necessary to obtain all of the essential amino acids.

Plant protein sources are best because, unlike animal sources, they can contain fiber (a blood sugar balancer and intestinal scrub brush), phytonutrients (“phyto” = plant) and complex carbohydrates. Concentrated protein sources are not needed.

Protein requirements are very individualized and are primarily dependent on body size. The recommended dietary allowance (RDA) for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough. However, some nutrition authorities believe that protein needs for athletes may range from 1.2 to 1.7 grams per kilogram of body weight per day for the highly active adult.

Compared with carbohydrate and fat, protein is used only minimally for fuel, as its primary function is for building and maintaining the tissues of the body.

For athletes looking for even more protein:

Top salads with a variety of beans, including chickpeas, kidney beans, great northern beans, and black beans. These legumes have as much as 7 to 15 grams of protein per serving.

• Shake it up! Blend soaked cashews, Engine 2 Plant-Strong almond milk or soft tofu with your favorite fresh or frozen fruits for a thick, delicious, creamy protein packed shake. Add a handful or two of kale or spinach for a nutrient boost!

• Marinated tempeh or veggie burgers, grilled on a bun, crumbled over leafy greens or added to pasta sauce, offer a quick protein boost to any meal.

Sink your teeth into this protein packed SOUTHWEST VEGGIE BURGER  http://www.wholefoodsmarket.com/recipes/3137

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

Here we go! Week 2 is under way!!!

Frequently Asked Question

“How do I live without meat(s)?”

The answer is, “easily!” by incorporating many other Plant-StrongÔ ideas:

• Tempeh

• Tofu

• Beans

• Mushrooms

• Starchy Vegetables such as sweet potatoes, Russet potatoes, etc

Instead of ground beef in your chili, enjoy this: QUICK AND EASY VEGGIE CHILI  http://www.wholefoodsmarket.com/recipe/quick-and-easy-veggie-chili

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Instead of ground beef or turkey in your meatloaf, enjoy this: LYNN’S MEATLOAF http://engine2diet.com/recipe/lynns-meatloaf/

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Or enjoy this:

ROASTED PORTOBELLO MUSHROOM STEAK WITH GRAVY https://wholefoodsmarket.com/recipe/vegan-mushroom-gravy

Serves 2

Marinade

1/2 cup cooking wine

2 Tablespoons low sodium tamari

2 Tablespoons balsamic vinegar

2 cloves garlic, minced

2 large Portobello caps

Combine all marinade ingredients in a glass pie plate or small casserole dish. Place the mushrooms upside down in the marinade and spoon plenty of marinade into each cap to form a small pool. Preheat oven to 400 degrees and marinate caps for about 20 minutes.

Flip caps with gill side down and cover with foil. Bake for 30 minutes. Remove foil and flip caps back over. Bake uncovered for another 5 minutes.

Mushroom Gravy

Makes 3 ½ cups

3 ½ cups low sodium vegetable broth, divided

1 cup chopped white onion

4 cloves garlic, finely chopped

4 ounces cremini mushrooms, cleaned, trimmed and chopped

4 ounces mixed wild mushrooms, cleaned, trimmed and chopped

2 Tablespoons chopped fresh thyme

1 Tablespoon finely chopped fresh rosemary

1/4 cup Merlot or other spicy red wine

2 Tablespoons low sodium tamari

3 Tablespoons nutritional yeast

2 Tablespoons whole wheat (or spelt flour), more if desired

1/4 teaspoon ground black pepper

In a large skillet over medium heat, bring 1/2 cup broth to simmer. Add onion and garlic and cook until onion is translucent, about 4 minutes. Stir in mushrooms, thyme and rosemary and continue to cook about 2 minutes or until mushrooms release their liquid and start to become tender. Add wine and cook 1 minute, stirring constantly. Stir in remaining 3 cups broth and bring to simmer. Meanwhile, in a small bowl, whisk together tamari, yeast, and flour to form a thick paste. Add the mixture to skillet about 1 teaspoon at a time, whisking constantly to make sure pasted dissolves. Bring to a boil and boil 1 minute, stirring constantly. Add

pepper. If gravy is too thin for your taste, whisk in a tablespoon of flour to thicken it. Serve immediately.

• Event Information: For a list of 28-Day Challenge events at a Whole Foods Market, Northern California & Reno stores near you, visit: http://www.e2challengenorcal.com click “Events” tab     

These blogs are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.