When you change your eating, it’s not just your eating that will change,” says Cassandra Ohlsen, MD, author of the recently released book, Enlightened Eating: The Eightfold Path to Health.
We really enjoyed reading her first new book! Here is one of her Tips on How to transition to plant-based eating.
Tip: Think differently about what you already eat.
1. Consider fruits, vegetables, beans and grains as the main focus of a meal rather than side dishes. This not only helps with the transition, it also automatically increases the amount of fruits and vegetables you eat daily.
Fruit: It’s satisfying, contains no salt or fat, provides a lot of great nutrition.
What to do: Have it washed and cleaned and available at all times for snacks. Throw it in a backpack, lunch box, briefcase, desk drawer or in the car. Throw into smoothies. Make it easy to grab a piece of fruit, rather than a sugar-filled energy bar or candy bar.
Salads: Make them a more prominent part of your meal.
What to do: Throw in more veggies, make it larger, add more protein or fruit -- apples, berries, and dried fruits such as raisins, cranberries, and dates. Beans, nuts, hummus, edamame and tofu are good protein additions to salads. Experiment. You’ll surprise yourself at how good and satisfying salads can be.
Sandwiches: Create a salad between two pieces of bread.
What to do: Load it up with raw vegetables--lettuce, tomato, avocado, cucumber sprouts, or whatever veggies you love. Add a dip for extra flavor.
Snacks: When you’re hungry, go for something that will nourish you, not chips or candy or cheese.
What to do: Stuff raw vegetables with nut butter or soy cream cheese or hummus. Raw veggies can be used with many different types dips. Beans can be mashed or pureed and used as a dip with veggies, or as a sandwich spread or eaten with vegetables as a light meal.
Cassandra Ohlsen, MD is a diplomate certified in Internal Medicine. She received her medical degree from Keck School of Medicine of USC and has been in practice for over twenty years. She has also practiced in Africa and India: In 1984, she worked with Mother Teresa at her Home for Dying Destitutes and her Children’s Home in Calcutta. Dr. Ohlsen also cared for the medically underserved at a Los Angeles clinic, helping to rebuild community health after the Watts riots; in Fresno, California, where she attended to migrant farm workers; and at the Monterey County Health Department, where she took care of indigent adults and children. Enlightened Eating is her first book.
What others are saying:
”Dr. Cassandra Ohlsen is one of those rare physicians whose goal is to help you understand that what and how you eat is foundational to your personal health, the health of others we share the Earth with, and the Earth itself. If you want more energy and vibrant health, her book, Enlightened Eating, will give you that and a lot, lot more.”
John Robbins, President of the Food Revolution Network; Author of Diet For A New America and The Food Revolution
“If you are looking to improve your eating habits, Enlightened Eating is the perfect place to start. This life-changing book translates complex nutrition information into simple, practical guidance and helps you take in hand the power of good nutrition.
Neal D. Barnard, MD, FACC, Adjunct Associate Professor of Medicine, George Washington University School of Medicine