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The Plant-Based Journey: A Step-by-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight
     

The Plant-Based Journey: A Step-by-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight

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by Lani Muelrath, T. Colin Campbell (Preface by), Howard Jacobson (Preface by), Neal Barnard (Foreword by)
 

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It’s been proven that a plant-based diet is good for your weight, health, budget, and the environment, but the proof hasn’t come with a game plan—until now.

If you’ve ever wanted to make the plant-based switch but felt overwhelmed about where to start, we have good news: you don’t have to do it alone. The Plant-Based

Overview


It’s been proven that a plant-based diet is good for your weight, health, budget, and the environment, but the proof hasn’t come with a game plan—until now.

If you’ve ever wanted to make the plant-based switch but felt overwhelmed about where to start, we have good news: you don’t have to do it alone. The Plant-Based Journey provides the support you need every step of the way to make your transition into eating plant-based a fun and (ful)filling experience!

Award-winning teacher, transition strategist, fitness expert and dietary coach Lani Muelrath has been on her own plant-based journey for more than 40 years and has helped thousands of clients lose weight and live more healthy and plant-filled lives. Here, she brings that experience to you, backed by scientific evidence. In this comprehensive, foolproof, and accessible five-step guide, Muelrath will empower you as you make your own dietary transition:

Step 1: Awakening: Discover your “why” for eating plant-based
Step 2: Scout: Assemble what you need for plant-based eating basics
Step 3: Rookie: Increase the presence of plant foods on your plate with specific strategies and systems
Step 4: Rockstar: Take your newfound plant-based eating success on the road and to social and family situations
Step 5: Champion: Sharpen your skills for long-term plant-based living success

In addition, in The Plant-Based Journey, Muelrath explains how exercise and your mindset support dietary change, and she also shares more than 20 recipes along with meal plan templates and ready-in-minutes meals that will have you pulling together delicious and satisfying meals with ease.

Whether you’re a plant-based newbie looking to shed pounds or a seasoned vegan in search of fresh inspiration and navigational skills, The Plant-Based Journey is your essential, definitive guide—for a healthier, trimmer you.

Editorial Reviews

From the Publisher

"Lani has created a great 'HOW TO' book for every stage of your plant-based journey. We’re also thrilled to see her emphasize how our food choices affect not just our own health but the health of our living planet as well."
—Suzy Amis Cameron and James Cameron

"Lani covers the plant based journey thoroughly, creatively, and with the exceptional knowledge gained from her years of teaching. When you finish The Plant-Based Journey not only will you be inspired to eat plant-based, but you will have the wisdom how to cook the food you enjoy."
—Caldwell B. Esselstyn, Jr., MD, author of Prevent and Reverse Heart Disease

"This easy-to-follow guide will have everyone enjoying the health benefits from following a whole-foods/plant-based diet.”
—Rip Esselstyn, author of The Engine 2 Diet

"You now have in your hands a trustworthy guide for how to take the journey, step to step, to a more fabulous you. You’ll feel better, you’ll look better, and you’ll enjoy life more. If you accept Lani Muelrath’s invitation, your body will thank you for the rest of your life. Highly recommended."
—John Robbins, cofounder and president of The Food Revolution Network and author of Diet For A New America

"Let Lani open your eyes with The Plant-Based Journey. She deserves your attention."
—John and Mary McDougall, founders of the McDougall Program and authors of The Starch Solution

"The journey to evolution and compassion starts with what we eat every day. Read this book and step through the gateway to a new dimension, a whole new world of guilt-free eating and joyous living."
—Jane Velez-Mitchell, editor of JaneUnChained.com and bestselling author

"Micro changes, restaurant tips, plantify your pantry....and so much more. We want the vitality, weight control, and energy that plant based nutrition offers but don't always know how to implement the plan. Lani scores a bullseye in The Plant-Based Journey by making the process so clear cut and reachable. This is a must read manual for life.
—Joel Kahn, MD, Professor of Medicine at Wayne State University School of Medicine and author of The Whole Heart Solution

"A fresh, clear, and imminently doable approach to a food-choice upgrade that you can start right now and be in love with by tomorrow. If you're even a bit curious about life on the veg side, Lani Muelrath is the perfect guide for your plant-based journey."
—Victoria Moran, director of Main Street Vegan Academy and author of The Good Karma Diet

“Lani makes leaning into your healthy transformation so doable. She takes you by the hand, and guides you every step of the (wonderful) way with her clear-headed and science-based rationale! Take this journey with her. You will be profoundly changed for the better.”
—Kathy Freston, New York Times bestselling author of Veganist and The Lean

The Plant-Based Journey is a flawless, comprehensive, easy-to-follow template for implementation and maintenance of the plant-based lifestyle....Lani provides the perfect balance of information, validation, and motivational gems.”
—Richard Oppenlander, director of Inspire Awareness Now and author of Food Choice and Sustainability and Comfortably Unaware

The Plant-Based Journey is the most productive trip you can ever make.”
—Howard F. Lyman, author of Mad Cowboy

"A fantastically thorough, thoughtful, and inspiring guide for creating the healthy and compassionate life you desire."
—Colleen Patrick-Goudreau, author of The 30-Day Vegan Challenge

“Lani makes research-based information about plant-based living inspiring—not boring! She is a walking testament to health, and I am grateful to have access to her wisdom!”
—Susan Levin, MS, RD, CSSD, Director of Nutrition Education for the Physicians Committee for Responsible Medicine and Board Certified Sports Dietitian

“Lani Muelrath’s manifesto on healthy living should be a must-read for anyone wanting to get healthy, reach their ideal weight, and stop dieting forever....I frequently meet people who want to ditch the meat and take charge of their health, and The Plant-Based Journey is the book I will tell them to read.”
—Colleen Holland, cofounder of VegNews

“In The Plant-Based Journey, Lani Muelrath delivers sound, practical, and essential advice for improving our lives—and the lives of everyone around us. Please get this book and enjoy the adventure of enlivening and awakening your best self.”
—Gene Baur, cofounder and president of Farm Sanctuary and bestselling author

Product Details

ISBN-13:
9781941631362
Publisher:
BenBella Books, Inc.
Publication date:
09/15/2015
Pages:
304
Sales rank:
97,636
Product dimensions:
5.90(w) x 8.90(h) x 0.80(d)

Meet the Author


Award-winning Lani Muelrath, MA, is a professor and instructional design expert specializing in plant-based living, fitness, and weight management. She is published in prominent magazines, blogs, and newsletters, and has recently been featured on ABC-TV, Prevention Magazine, USA Today, and The Saturday Evening Post. Lani starred in CBS TV’s fitness show, Lani’s All-Heart Aerobics.

Lani serves as presenter and celebrity coach for the Physician's Committee and the Complete Health Improvement Project. She is certified in Plant-Based Nutrition from Cornell University and maintains multiple teaching credentials in the State of California,as well as an Advanced Fitness Nutrition Specialist credential with the National Academy of Sport Medicine, along with multiple other certifications. Author of Fit Quickies: 5 Minute Targeted Body-Shaping Workouts, Lani counsels a variety of clients throughout the world from her northern California-based private practice emphasizing successful transition strategies to healthy plant-based living.

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The Plant-Based Journey: A Step-by-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight 5 out of 5 based on 0 ratings. 6 reviews.
The_Plant_Eater More than 1 year ago
I met Lani years ago at a McDougall Advanced Study Weekend and I was struck not only by her warm personality but by her passion and knowledge base. Since then, I’ve always been on the lookout for new stuff from her – her book “Fit Quickies” (which I reviewed on the site here) is full of great workouts and useful fitness information for anyone with a busy schedule, and this new book is poised to be a guide for countless people trying to find their way towards true health. The subtitle of “Journey” is “A Step-by-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight,” and the book really is laid out exactly for that purpose. Lani starts out with a concise yet powerful argument for the why switching to a plant-based diet is the best possible choice you can make for your health, your waistline, animal welfare, and the health of the planet. After sharing her personal story, Lani begins to lay out the “how” of a plant-based diet in really interesting ways that I found easy to understand. My favorite part of the book was her inclusion of plant-based “templates” for breakfast, sauces, stir fries, bowls, burgers, and more. I rarely follow exact recipes, and I think I’ll be using these templates for reference for many of my meals down the road. Check out the rest of my review here: http://www.theplanteater.com/2015/09/01/lani-muelraths-the-plant-based-journey-an-essential-new-blueprint-for-your-health-transformation-giveaway/
Pat4Health More than 1 year ago
The Plant-Based Journey is filled with strategies and tools to be successful with a whole food plant based lifestyle. Lani's book makes you feel as if she is sitting across the table as your friend telling you how she became slim and stayed that way. She gives not only an example of her journal as to exactly what she eats but also gives you the step by step tools needed to achieve the same success she did. Oh to look as slim and young as she is and eat great food that sustains health and not be hungry. This is what I have been looking for! Lani's book is filled with so much information that I plain to read it more than once and memorize her techniques so I can achieve results like she did. The recipes in her book look delicious and so good that I can't wait to try them out. This book is a keeper!!!!!!
Plant-BasedJunkies_ More than 1 year ago
I began my plant-based journey four years ago, and I feel as though my experiences (good and bad) have been plenty. If only I could turn back time to four years ago (actually, to when I was born would be nice, lol), and have this book planted in my lap (Ha~I made a funny). WOW!!! In the book, Lani mentions that she has been on this journey for over four decades. Say WHAT?? Four decades? Now that is someone I want to learn from. That is someone I want to hang onto every word regarding this lifestyle, and soak up all of her knowledge I possibly can. THAT is someone who can help ME along in my journey. Lani gathered over 1,200 responses to surveys about personal experiences on the plant-based journey. She asked specific questions regarding what readers found helped them successfully advance along this path, and what worked for them. I do not know about you, but I am always inspired, and motivated by others that are living this lifestyle successfully. She shares many stories, and readers tips from those just like you and I. A favorite section in this book was Chapter 8: Creating Systems for Success. She includes easy plant-based meal planners, go-to meals, and numerous recipe templates. Most of the time, all I need is a great template to start with, so I can create healthy, delicious, plant-based meals. These templates will definitely be used frequently. She has included templates for breakfast, salads, burgers, sauces, spreads, bowls, soups, etc… The opportunity for delicious, plant-based meals are definitely there if you choose to give it a whirl. The entire book is filled with inspiration, motivation, along with the “why’s”, the “how to’s”. Lani gives us readers every opportunity to jump in, and give this amazing lifestyle a try. As she eloquently points out, we do not need to worry about being “plant perfect”, just “perfect enough”. I LOVE that! Honestly, just take it one day at a time, one meal at a time, one vegetable at a time. Lani gives us all of the knowledge, and tools needed to set us up for plant-based success. The choice is ours if we want to use it.
JulianneR More than 1 year ago
Whether you're veg-curious and interested in going plantbased or a veteran vegan just wanting to take healthy eating and compassionate living to a new level The Plant-Based Journey is just the ticket. It's a fun-to-read, accessible guide that takes all the guesswork out of making the shift to a plantbased lifestyle, addressing everything from stocking your pantry and preparing simple, go-to meals; to overcoming common pitfalls and making it work outside the home; to the importance of implementing behavioral changes and physical activity to ensure long-term success. There's even a section on transitioning families, which is a subject near and dear to my heart these days! I just wish this guidebook had been around when I transitioned to a whole-food plantbased diet 4 years ago. Today, though, as more and more people are waking up to the fact that a diet centered around unprocessed veggies and fruit, grains and legumes is optimal, not only for our own health, but for that of our planet and ALL its inhabitants, The Plantbased Journey's time has truly come. So go out and grab yourself a copy, and get a few extras for friends and family. You'll be uplifted and inspired to make positive changes in your life, and in the lives of others.
JLanningSmith More than 1 year ago
What I particularly like about this book is that it takes the reader on a journey that is easy to follow in order to help a person adopt a whole foods, plant-based diet. As Ms. Muelrath writes at the beginning of the book in her dedication, "To everyone on, beginning or thinking about the journey -- I wrote this book for you." The journey starts in Section One of the book with what is referred to as "The Awakening." It's when a person makes the plant-based connection and decides to begin a WFPB lifestyle. And it really is a lifestyle as opposed to a diet. The first two chapters comprise the Awakening, and they give all the good reasons for going plant-based. Then as a person proceeds on their plant-based journey, they become a Scout, which is Section 2. As a Scout, a person will learn about what a WFPB plate will look like. Satisfying hunger is talked about. And finally, the Scout learns how to get her kitchen and pantry ready for a whole foods, plant-based lifestyle. I love the expression "Plantify Your Pantry" that is used in the book. And she not only tells you how to do it and what foods to have and not have in your pantry, but she also includes a shopping list in the book's appendix that will aid in restocking the pantry as items begin to dwindle down. As should be obvious by now, this is a very practical "how to" book that walks a person through the beginning and ongoing phases of a WFPB lifestyle. These stages really begin to show up in the subsequent sections as a person transitions from being a Rookie (Section 3) to a Rock Star (Section 4) and finally to a Champion (Section 5). I like this approach a lot because it takes the person through the phases of this lifestyle in a logical way and in a way that makes sense to most people. The book is footnoted throughout. When a statement is made, you know that it's not just an opinion. By following the footnotes, it can be seen that the statements are backed up by real research and findings. Also, there are recipes, broken down by breakfast (pumpkin muffins, crispy coconut waffles and pancakes pronto) as well as lunches and dinners (black bean polenta pie, game-changer chili, portobello pot roast and more), dressings and sauces (sweet and sour dressing, tahini lemon sauce and more) and desserts (Mandarin chocolate ice cream, rice cooker baked apples and more). All in all, this is an excellent book and good foundation for understanding the basics of the whole foods, plant-based lifestyle. It makes an excellent addition to the library of those doing the diet. And it could be an excellent gift to family members and friends who are wondering about what this weird way of eating that you are doing is all about. It will help them to learn about what this way of eating is and how to easily achieve it for themselves. I highly recommend it!
Anonymous More than 1 year ago
The Plant-Based Journey, A Step-by-Step Guide by Lani Muelrath is an excellent resource full of plans, tips, and motivation for moving easily into a plant-based diet/lifestyle. This fun and informational guide is incredibly user friendly. There are many reasons to adopt a plant-based diet such as better health and vitality, losing weight while eating more, and even reversing disease. This book contains great recipes, as well as templates to create your own with what you have on hand on hand. This jewel of a book proves that it is now easier than ever to make this change. If you are curious about or already striving to live a plant-based lifestyle, this book is for you!