A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

by Micaela Karlsen
A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

by Micaela Karlsen

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Overview

More people than ever are eating a whole-food, plant-based diet. Studies show that it is better for our bodies and better for the planet, but it isn't always easy.

Whether you're taking your first steps on this path to wellness or recommitting yourself to success, author Micaela Cook Karlsen clearly maps the way. Her program enables you to set your own pace and stay the course--without relying on willpower.

Drawing on personal experience and the latest research, A Plant-Based Life reveals how to:

  • Find and sustain your motivation
  • Gradually add more whole, plant foods into your diet
  • Break old food addictions and establish new habits
  • Translate favorite recipes to create delicious, nourishing meals
  • Reshape your food environment (at home, at work, and on the go) to make healthy eating a no-brainer
  • Cultivate relationships that celebrate and support your new lifestyle

Especially valuable are directions for navigating roadblocks. You'll find strategies for getting family members on board and for allaying friends' concerns about your food choices with evidence-based nutrition information. Take advantage of shopping tips, pantry lists, menu plans, and more than 100 mouth watering recipes, with contributions from plant-based leaders.

If your goal is a healthier, more energized life, make A Plant-Based Life your personal GPS. The journey will be more satisfying than you ever imagined.


Product Details

ISBN-13: 9780814437070
Publisher: AMACOM
Publication date: 07/12/2016
Pages: 352
Product dimensions: 6.00(w) x 8.90(h) x 1.00(d)
Age Range: 18 Years

About the Author

MICAELA COOK KARLSEN, MSPH, is one of the founding employees of the T. Colin Campbell Center for Nutrition Studies and its former Executive Director. A contributor to the New York Times bestseller Forks Over Knives, she is a member of the advisory board for the Plant-Based Nutrition Healthcare Conference and founder of www.PlantBasedResearch.org and HabitsOfHealth.support.

Table of Contents

Foreword T. Colin Campbell xv

Preface xvii

Introduction 1

How to Use This Book 5

Part 1 Five Steps to Great Food and Radiant Health: making a plant-based diet easy and sustainable 19

Step 1 Find Your Motivating Force: gathering food for the mind 21

The Motivation Equation 22

The Health Benefits of a Plant-Based Diet 23

Constant Contact Keeps Motivation Alive 35

Your Path Going Forward 38

Step 2 Add Plant-Based Foods to Your Diet: welcoming new friends 41

What Is Plant-Based Eating? 42

Planning Plant-Based Meals 48

Shopping Makes Cooking Possible 50

Preparing Plant-Based Meals 56

Involving Your Children in Cooking Healthy Foods 67

Eating Out and Traveling 70

Your Path Going Forward 71

Step 3 Choose Health Over Habit: letting go of the foods that no longer serve you 75

What Your Body Is Telling You… and How You Can Choose to Respond 76

The Addictive Allure of Hyperpalatable Foods 78

Reading Labels to Avoid Added Fat, Sugar, and Salt 82

Defining a "Natural" Diet 85

Foods to Include, Avoid, or Eliminate in Your Diet 88

Un-Training Your Palate 92

Creating Habits of Health 94

Deciding What to Do with the Food You No Longer Want to Eat 97

The Bottom Line 98

Your Path Going Forward 99

Step 4 Make Your Food Environment Match Your Biology: creating the context that guarantees success 103

More Challenges to Eating a Healthy Diet 103

Identifying Your Diet and Eating Choices 111

The Dominant Motivations in Your Eating Decisions 118

Reshaping Your Food Environment 120

Your Path Going Forward 123

Step 5 Cultivate Connection For the Long Haul: making your diet socially sustainable 127

The Benefits of Social Support for Your Dietary Choices 128

Creating a New Normal 133

Your Path Going Forward 141

Part 2 Ongoing Success: keeping up the momentum 145

Recipes For Everyone 147

Breakfast/Brunch

Everyday Oats 151

Morning Glorious 152

Breakfast-and-Beyond Smoothie 153

Apple-Lemon Breakfast 154

Almond-Cinnamon Granola 155

Green Colada 156

Savory Tofu Scramble 157

Sweet Potato Hash 159

The Best Waffle You'll Ever Have 160

Breakfast Sunshine Salad 161

Breakfast Rice Pudding 162

Florentine Frittata 163

Snacks

Speedy Spinach-Artichoke Dip with Snack Stick Buffet 167

Teatime Cornmeal Muffins 168

Oatmeal Bars 169

Carrot Cake Smoothie 170

Unlimited Baked Corn Chips 171

Pumpkin-Oatmeal-Raisin-Carrot Cookies (aka PORCCs) 172

Fresh Fruit Snacks 173

Appetizers

Oyster Mushroom Ceviche and Bitter Orange-Lime Sauce 177

Cape Cod Delights 178

Tasty Corn Cakes 179

Summer Rolls with Red Chili-Pineapple Dipping Sauce 180

Cowboy Caviar 182

Jacked-Up Fruity Appetizers 183

Almond-Crusted Tempeh Fingers 184

Collard Wraps 185

Pesto-Stuffed Mushrooms 186

Sweet Blintzes 187

Soups

Corn Chowder 191

Simple Split Pea Comfort Soup 192

Classic Borscht 193

Dr. Lederman's Black Bean Soup 194

Potato-Leek Soup 195

Gingery Carrot Soup 196

Lemon-Rice-Kale Soup 197

Farmshare Miso Soup 198

Romantic Vegetable Stew 199

The Best Bean Chili 201

Italian Vegetable Lentil Soup 203

Salads and Sides

Blackberry Mango Tango 207

Colorful Yams and Greens 208

Potato Salad with Pine Nuts, Olives, and Dill 209

Summer Strawberry Salad 210

Tu-no Salad 211

Zesty Three-Bean Salad 212

Basket of Jewels with Walnut Sauce 213

Colorful Crudités 215

Salade Niçoise 216

Skinny Red Smashed Potatoes 217

Flexible Fennel Salad 218

Arame, Red Onion, and Pine Nuts 219

Guacamole Salad 220

Sauces, Spreads, and Dressings

Mushroom Gravy 223

Homemade Ketchup 224

Quick Sun-Dried Tomato Marinara 225

Cashew Cream 226

Del's Basic Mayonnaise 227

Favorite Sandwich Spread 228

Walnut-Mushroom Pâté 229

Surefire Pesto 230

Use-Me-All-The-Time Hummus 231

Raspberry Vinaigrette Dressing 232

Peanut-Lime Dressing 233

Classic Italian Dressing 234

Sweet Mustard Dressing 235

Thousand Island Dressing 236

Quick Bites

Emergency Mini Burritos 239

Curried Chickpea Salad Sandwich 240

Rescue Quinoa 241

Fresh Fruit Tart 242

Sprouty Squash Delight 243

Five Ways to Sushi 244

Main Meals

The Esselstyns' Stacked High Black Beans and Rice 249

Interstellar Lasagna 250

Mac and Cheeze Casserole 252

Portobello Steaks 253

Leftover Cobbler 254

Tofu Quiche with Millet Crust 256

Best Basic Southwestern Burgers 258

Cauliflower au Cratin 259

Carrot-Rice Casserole 260

Super Easy Pizza 261

Pesto Kasha Varnishkes 262

Ginger Roasted Vegetables and Tempe 264

West African-Inspired Sweet Potatoes and Kale 265

Hearty Lentil Loaf 267

Chilled Peanut Noodles 268

Treats

Rich and Creamy Chocolate Mousse 271

Carrot Cake 272

Strawberry Shortcakes 274

Coconut Dream Whipped Cream 276

Pioneer Gingerbread 277

Mom and Me's Apple Thing 278

Sweet Ending Baked Pears 279

Two-Layer Vanilla-Vanilla Birthday Cake 280

Banana Ice Cream 282

Buckwheat Crepes with Chocolate 284

Apple Crisp with Almond Whip 286

Plum Carpaccio with Vanilla-Agave Syrup and Ginger Cream 288

Ongoing Support Resources 291

Acknowledgments 301

Recipe Contributors 303

Notes 311

Index 325

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