A Whole Foods Plant-Based Diet is a way of eating that promotes optimal health and can reduce and reverse diseases*. A whole foods plant based diet focuses on eating whole, unprocessed plant foods, eliminating oils and processed sugar, and reducing the amount of added salt. Eating a whole foods plant-based diet has helped some people lose weight, eliminate food cravings, curtail sleep apnea, reverse heart disease, moderate blood pressure, and even lower cholesterol! *Source: NutritionFacts.org

Foods to Enjoy:

Whole Grains: Enjoy whole grains such as oats, quinoa, millet, brown rice, kalmut and bulgar wheat. Eliminate processed flour and replace it with a whole grain flour instead. Quick Tip: Check ingredients to ensure the word WHOLE precedes the type of flour.

Vegetables: Focus on incorporating vegetables into every meal, and be sure to include starchy veggies! Quick Tip: Include ½ cup cruciferous vegetables, such as broccoli or cauliflower into one meal a day!

Fruit: Enjoy at least three servings of whole, fresh or frozen fruit each day, and a serving of berries. Quick Tip: Replace your sugary snack with fresh fruit and nuts!

Greens: Eat GREENS, GREENS AND MORE GREENS! Yes, greens are a vegetable, but they deserve their own mention. Greens are the new Slimfast®! Quick Tip: While a meal shake for breakfast comes in at 190 cals, and 25 g of processed carbs, a cup of raw spinach is a whopping 7 cals and only 1 carb.

Beans: Three servings of beans per day will give you energy and may even prevent cancer!* Suggestions include hummus, oil-free refried beans, and three bean salad (hold the sugar). Quick Tip: Add a ½ cup of canned beans to your salad. *Source: Foods That Fight Cancer by Richard Béliveau

Foods to Avoid:

Meat & Eggs: Reduce or eliminate meat such as poultry, red meat, game, fish, and eggs. Concerned about protein? You’ll find protein in ALL plant foods!

Dairy: Remove milk, butter, cheese, and creams – including ice cream.

Oil: Replace oil with water or vegetable stock for sautéing, and use applesauce in baking.

Refined Sugar: Use maple syrup or honey instead!

Whole Food Plant-Based Challenge: Follow a whole food plant based diet for three weeks and see how much better you feel! Drink plenty of water and if you are craving sweets try the recipe below:

Recipe: Avocado Chocolate Mousse Source: http://www.detoxinista.com

Ingredients: 1 avocado, pitted and removed from skin, 2 tablespoons cocoa powder, 2-3 tablespoons maple syrup, ½ teaspoon vanilla, a pinch of salt, 2 tablespoons water or dairy free milk (plus more if needed to blend)

Add all ingredients to a high-speed blender or food processor. Add additional maple syrup to taste. Mousse can be enjoyed right away or will store in the fridge for up to 48 hours tightly covered.

Join the River Valley Plant Based Living Group! We meet regularly to discuss recipes, provide support, and enjoy trying new foods! Contact us at plantbasedincentralpa@gmail.com, 570.360.2022, or on Facebook at Plant Based Living Group River Valley Lycoming County. Our next meeting is October 1st, contact us for more details! All are welcome!

By Renee Yarborough & Rosalyn English