Transcription
Introduction Eat like it matters.Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)1www.lanimuelrath.com
First, the legal stuff:This information is Copyrighted by Lani Muelrath. All Rights Reserved.NOTICE: You Do NOT Have the Right to Reissue or Resell these materials. You Also MAYNOT Give Away, Sell or Share the Content Herein Without Permission.If you obtained this link or document from anywhere other than directly from www.lanimuelrath.com you have a pirated copy. Please help stop internet crime by reportingthis to: info@lanimuelrath.com 2012 Copyright Lani Muelrath Fitness InternationalALL RIGHTS RESERVED: No part of this content shall be reproduced or transmitted inwhole or in part in any without written, dated and signed permission of the author. Illegalsharing of this material may result in a fine up to 150,000 as stated in Title 17, ChapterFive of US Code Collection 504.DISCLAIMER AND/OR LEGAL NOTICES:Always consult your physician or health care provider before making any changes to yourdiet, especially if you are pregnant, nursing, or have a pre-existing medical condition. Allphotographs and content are copyright Lani Muelrath.
Table of Contents Lani Muelrath’s PLANT-BASED BLUEPRINTTable of ContentsIntroduction 5Food Journal 11Day 1 12 – 15Day 2 15 – 18Recipes 19Whole Grain Pancakes 20Sexed-up Rice 21This sampler includes 2 days of eats, recipes, personal notes, and food tips fromthe Plant-Based Fitness Expert .The complete edition of Lani Muelrath’s Plant-Based Blueprint is 16 days with 12accompanying recipes. To get the complete edition, go to www.lanimuelrath.com.Eat like it matters.3www.lanimuelrath.com
Eat like it matters.Lani Muelrath’sPLANT-BASED BLUEPRINTSAMPLER (2 DAYS)2 days (the complete edition of Lani Muelrath’s Plant-Based Blueprintis 16 days with 12 accompanying recipes) of eats, recipes, personalnotes, and food tips from the Plant-Based Fitness Expert
Eat like it matters.Introduction andQuick Start GuideTHE PLANT-BASED BLUEPRINT
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)IntroductionMenus * Meal suggestions * Recipes * It’s all good. But.When it comes to making changes with what’s on your plate, menus, meal suggestions,and recipes point out the possibilities. But they can still leave you wondering what to eat,and how the heck to put it all together.What does real eating on a plant-based, whole foods, low fat diet really look like? Howdoes the Plant-Based Fitness Expert eat?Readers tell me that some of their favorite articles on the plant-based fitness blog arethose where I spill the beans about what I actually ate on any given day. What did myplate look like? When did I eat it? How much? And why?And you know what? It doesn’t surprise me in the least. Because if it really does comedown to the food, then the details of what’s on our forks is very important and of ultimateinterest. A peek into how someone who has been at it for a long time puts it all togethercan be enlightening and liberating. It can help us along with finding our own best plantbased plate match. If you agree, then I wrote this for you.The Birth of the Plant-Based BlueprintWhat, I wondered, is the most immediate, concrete way that I could help and provide youwith answers about how to make it easy and simple to eat a plant-based diet? After all,I’m always telling you I don’t like to spend a lot of time cooking, that I love to eat, and thatthe freedom with eating this way is unprecedented and unparalleled with keeping youwell fed without keeping you fat.A flash of enlightenment. So simple. Why don’t I just keep a food journal for a couple ofweeks that would show you, in detail, what eating a whole-foods, plant-based, low-fatdiet actually might look like? While not in the habit of keeping a journal of what I eatevery day, I decided that I would for a couple of weeks, just to help you out.A food journal can be a very enlightening instructional tool. There it is - in black and white- what you put in your mouth on any given day. It can be used to nudge us in a positiveEat like it matters.6www.lanimuelrath.com
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)direction, inspiring us to crowd out the lower-quality, less-desirable choices with healthierfare. For that reason I often recommend food journaling as a temporary self-awarenessactivity to clients. It also allows me to help trouble-shoot their eating day, as problemsthat emerge always reveal their cause to me, whether through meal timing or foodchoices.Though years ago somewhat compulsive at tracking every calorie and gram on my plate,my eating patterns have become so easily successful at keeping it fun and keeping mehealthy, well fed, and trim over the years that I no longer write it all down. It’s actually oneof the joys and freedoms of the way that I eat - I just go by hunger signals and make sureto have quality choices at hand.But in order to create this tool for you - the Plant-Based Blueprint - I went against the grainand measured what I put on my plate. Yet not until after I’d already dished it up. I piledfood on my plate in the usual style, then measured and transferred to another plate so thatI could report back to you. Anything for the cause!As for the meal specifics, sometimes I’ve written amounts as in their uncooked or unmixedstate. You may find this more helpful. You’ll have to let me know.One of my one-on-one coaching clients (Fast Start Program) had this to say during one ofour coaching sessions:“Lani, something that really resonated with me is when you said thisto me: The whole idea of eating when hungry and stopping whenyou are full, and being able to do so without being fat only works forthe weight challenged when eating the food choices you described.It doesn’t work with the Standard American Diet. You can’t eataccording to appetite on the burgers-and-fries train and stay trim.Your calorie content will overshoot your body’s calorie needs beforeyour natural digestive pathways signal that you’re full.” ErinEat like it matters.7www.lanimuelrath.com
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)The Plant-Based Blueprint demonstrates how to follow hunger and fullness signalswithout the problems presented by a highly processed, omnivorous diet.Keeping it SimpleMy plant-based diet is really organized on a 5 food group plan: veggies, starchies, fruit,beans, and nuts and seeds. I elaborate upon this in great detail in my book Fit Quickies: 5Minute Targeted, Body Shaping Workouts.Typically, my meals follow a pattern. Breakfast is a large bowl of hot whole-grain cerealwith fruit. Lunch is a large bowl of soup or salad and often a sandwich. For dinner, I’llselect a starchy vegetable or whole grain and prepare some vegetables to accompany.In between these 3 major meals, I eat according to appetite eating real foods - no needfor special ‘snack’ fare. It might be a piece of fruit. It might be a piece of fruit and toast.It might be a small bowl of rice beans and salsa. It might be a sweet potato. Whateverappeals to me from the healthy foods I have at hand. I might eat 3 times in one day, and 7the next. Patterns prevail, yet deviations are completely normal.How to use the Plant-Based Blueprint1) FIND YOUR OWN EATING RHYTHM.This is not intended to be an eat-exactly-as-I-eatprescription. At the same time, you are welcome to try out my eating patterns and foodchoices, and it may just help you find your own style. The danger of providing a mealsmodel is that the reader may feel compelled to follow the model exactly.But meal timing, food quantity, and preferences are a very individual affair. I aim to drivethat point home and underscore it with the details provided in my notes. My hope is thatby showing you my record, rather than making you feel limited, will invite you to openthe door to options. Let it liberate you. Let it show you how much you actually get toeat! This is reinforced via the “Lani’s Notes” column that comes with each day of the foodjournal. In contrast to other meal plans and menus, this is unique to the Plant-BasedBlueprint. I take you inside my head and open my heart to provide instruction, insights,and clarification about my food plan to assist you in finding yours.Eat like it matters.8www.lanimuelrath.com
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)2) DISCLAIMER:Do not take the information in the Plant-Based Blueprint as personalmedical advice or dietary prescription. Do not change your diet if you are ill, or onmedication without the advice of a qualified health care provider such as your physicianor dietitian. Only an M.D. or Registered Dietitian can prescribe a meal plan especially foryou. If you have special needs, seek one out.3) REAL LIFE.Notice that though there are several themes that recur with meals, choices,and eating patterns, there is also variety in when I eat and how much I eat. This is one ofthe main reasons I decided a food journal would be the most beneficial and honest way togive you some meal planning ideas - it is real life!4) PERFECTION?I do not aspire to eat ‘plant-perfect’, make a perfect souffle, set theperfect table, or do anything else perfectly other than to be perfectly happy. As a matterof fact, my favorite phrase is “perfect enough”, which I picked up while traveling inDominica recently. On the small island of Dominica, delivery of farm food to your doorcan be intermittent, electric power iffy, and other services hit or miss. At first, our hostessasked us about our ease with this arrangement, aka island ‘normal’. We responded with“Of course! No problem!” to which she replied “Oh good. We have a phrase here on theisland: Perfect enough.”5) WHAT’S ON MY PLATE:I eat heaps of starchy vegetables, whole grains, greenand yellow vegetables, leafy greens, beans and lentils, and fruit. I use nuts and seedsjudiciously and don’t use expelled oils. I might drink a little coffee, wine moderately, andchampagne on occasion. Sometimes the ‘occasion’ is simply enjoying the swing of ourhammock amid the oaks, sugar pines and firs.6) IT’S ALL GOOD. I don’t eat anything I don’t like.7) RECIPES: I’ve provided you with some recipes, but you’ll quickly observe that ratherthan follow specific recipes for “dishes”, I instead have a simple system of preparing a fewitems and arranging them deliciously on my plate. This makes everything so much easierand my desire is to demonstrate this in my journal so that you can easily catch on to thissimple strategy for meals.8) PLANTS ONLY. You’ll notice I don’t eat any animal products.Eat like it matters.9www.lanimuelrath.com
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)9) GRAINS AND GLUTEN.If grains are a problem for you, you can get your healthystarches from starchy vegetables. If you are better off without wheat and bread, youcan easily crowd them out with sweet potatoes, yams, corn, and their friends. Eachperson must find their own balance of green and yellow vegetables with the more calorieconcentrated starchy vegetables and/or whole grains to meet their weight and healthgoals.10) UNCOMPLICATED.You’ll notice how uncomplicated eating this way really is. I know,I already said “Keep it simple”. It’s worth saying again.11) RESTAURANTS.When dining out, an infrequent event, I am not overly concernedabout every single ingredient that may contribute to a miniscule portion of my plate. Forexample, when ordering a veggie burger, I make sure they know to bake instead of fry itand not to put mayo or butter on the bun. I do not ask to see the whole grain bun packageto analyze it for every ingredient. When it’s tostada time, I ask for the corn shell, request itto be soft (so they don’t fry it) and ask for the beans without any fat or lard. Usually thereis an option on the beans, though on occasion not, so I pass on them and go with lettuce,tomatoes, and salsa in my tacos. I definitely draw the line at the lard. But I don’t ask to seethe ingredients package for the corn shell. I like to demonstrate how easy it is to eat in aplant-based and healthy fashion. This shows restaurants how they can satisfy vegans andvegetarians easily and sends the same message to nonvegan friends.So there you have it. Lani Muelrath’s Plant-Based Blueprint. My hope is that all of thisprovides you with a strong foundation for building your plant-based, low-fat, whole-foodsway of eating. As in all things, take what works for you and build upon that. It’s abouteating better, getting healthier, staying slim, and feeling good about what’s on your plate.You vote 3 times a day by what you put on your fork and what you don’t put on your forkfor your health, your weight, the food supply, for the planet, a humane world. As a friendsuggested, we might even call this the Plant-Based Greenprint.Enjoy what you eat!IntroductionEat like it matters.10www.lanimuelrath.com
Eat like it matters.Food Journal & MealsTHE PLANT-BASED BLUEPRINT
Journal Lani Muelrath’s PLANT-BASED BLUEPRINTDay 17:00amMeal3/4 cup rolled oats* (uncookedmeasure)1 nectarinestrawberries1/2 cup blueberries1 T. ground flaxseedEat like it matters.Lani’s NotesNote that wherever you see an “*” you will find more recipedetails in the Recipe section or within the Food Journal.*Oatmeal is my breakfast choice most often. It sticks withyou a long time. Sometimes it is old-fashioned rolled oats,sometimes it is steel-cut oats.For no-fuss oats, mix 1 part rolled oats or steel cut oats to 3parts water. No salt needed. If you are salting your oats now,cut it in half and in 3 days you’ll barely notice. Then cut itentirely, and within a week you won’t know the difference.Sometimes I’ll switch in a couple of walnuts for the groundflaxseed, though nuts and seeds you’ll notice are veryconservatively eaten as noted in my journal. They arevery calorie concentrated and limiting them makes a bigdifference for me in staying trim.As for fruit, I pick from what is in season that I have on hand.I always make sure I have blueberries or mixed berries in thefreezer as backup.STOVETOP METHOD FOR OATMEAL: Place on high heatuntil it comes to a boil, stir, then turn down to low heat andplace the cover on the pot, stirring occasionally. Rolled oatswill cook in 5 minutes; steel cut oats will take longer. Soakovernight for faster cooking.MICROWAVE METHOD FOR OATMEAL: Place in a largemicrowave safe bowl (I just a Pyrex pitcher) and cook onhigh for 4 minutes. Let sit for 30 minutes. Stir, cook for 2more minutes, and serve. Overnight soaking speeds theprocess. Rolled oats will take less time than steel-cut oats.You’ll discover what timing works best in your oven. Justbe sure that the bowl is deep enough and the sides of yourcontainer high enough so that you don’t get boil over andmake a mess. Top with fruit, a splash of non-dairy milk if youlike. When adding flax seed, I fresh grind it every few daysin a coffee grinder and keep it in the refrigerator. Flax seedis a good source of omega 3 fats and giving it a short grindmakes the nutrients more available to your body - otherwisethose seeds might just shoot straight through you! Flax seedalso has a mild eliminative effect and can get things movingin the digestive tract, so start small and work your way up.12www.lanimuelrath.com
Journal 10:30amMeal1 cup leftover whole wheat pasta1 cup leftover zucchini/onion/tomato steam-fry*2 cherry tomatoes1 piece wholegrain toast12:00pmLani Muelrath’s PLANT-BASED BLUEPRINTLani’s NotesWhen you’re hungry, you’re hungry. It’s time to eat, noteye the clock, or nibble on a tidbit to try to ‘tide yourselfover’ until lunch.Eating according to your body’s hunger signals mayseem counter-intuitive when trying to manage yourweight. And if you have a long history of suppressing,ignoring, or otherwise externally managing yourappetite, it may seem quite difficult at first. And scaryas all get-out. It was for me. Let that bring you comfortand hope. Just remember that unless you befriend yourbody’s appetite signals, you will never be able to turn thecontrols around eating over to your body and have trueeating freedom.A whole-foods, plant-based, low fat diet is a criticalelement to true fullness with a body that stays slender.The Standard American Diet will give you the StandardAmerican hunger and fullness signals Disaster. Withprocessed, high fat foods you’ll overshoot your calorierequirements every time. Even if they are veggie foods.MealTomato sandwich on 2 slices wholegrain bread withhummus*, pickles1 large carrotLani’s NotesSmaller lunch today than usual yet fullness came morequickly due to the 10:30 meal, most likely.When I say ‘sandwich’, yes, I mean 2 pieces of bread.And sometimes another slice while I’m preparing it. Andnot that hare-brained flavorless nonsense known as ‘diet’bread.Carbs are the new black.Eat like it matters.13www.lanimuelrath.com
Journal 1:30pmLani Muelrath’s PLANT-BASED BLUEPRINTMeal1 plum10 cherries2 wholegrain crackers with salsaLani’s NotesLighter lunch often means hungry again sooner. Listen!“Snack” is an unfortunate term. It gives us the mindsetof squeaking through until the next official (allowable?)“meal” time. Instead, I think of each time I eat as a meal.Sometimes it’s a little meal, sometimes it’s a lot of meal.5:00pmMealSalad: 2 cups baby spinach, 3 campari tomatoes, 3-2-1dressing*1 corn on the cob2 corn tortillas with mashed pinto beans and salsaLani’s NotesCorn on the cob AND corn tortillas for dinner you ask?Get over it and get used to it - that’s how it can lookon my plate sometimes. Welcome to freedom fromcornophobia.To cook corn on the cob, I peel off the husk, strip offthe silk, and place in a glass pan large enough so that Ican put a lid on the number of ears I am cooking. I put asplash of water in the bottom, pop on the lid, and thenmicrowave for 10 - 12 minutes (for 3 ears of corn - moreears, more time).I often will start the corn an hour or so before time toeat, so that I can shorten the cooking time somewhatand allow them to finish cooking from their own heat bythe time we’re ready for the ‘corn course’.Eat like it matters.14www.lanimuelrath.com
Journal 8:00pmLani Muelrath’s PLANT-BASED BLUEPRINTMeal1/2 cup Erewhon rice crispies1/2 cup blueberries & strawberriesLani’s NotesSometimes the perfect ‘dessert’ is a small bowl ofcrunchy cereal with some fresh fruit. I find no-fat, lowsugar varieties and don’t do this often - they are aconcentrated source of processed calories and easy toeat beyond your real needs because they are so sweetand such crispy fun.REFLECTIONS:Today I note more robust meals more often than atypical day. Remember that what may not seem typicalcan also be completely normal.Day 27:30amMeal4 wholegrain pancakes*1 cup strawberries/peaches1 T. maple syrupLani’s NotesI was a big fan of Arrowhead Mills Multi-grain PancakeMix until I read the tiny print and found buttermilk solidson the list. D’oh!*Being partial to a mix when it comes to hotcakesand waffles, I started making my own and figured outapproximately how much wet to add to the dry. Seerecipes.11:00amMeal1 plum1 apricotEat like it matters.15www.lanimuelrath.com
Journal 12:00pm(ish)Lani Muelrath’s PLANT-BASED BLUEPRINTMeal1/2 of the bowl of Crunch & Color Salad*2 carrots2 large wedges cabbage (green & purple)1/2 cup garbanzo beans1 chopped tomato1 T. chopped cilantro1 T. raisins1 T. fresh roasted pumpkin seedsLime juice for dressingLani’s Notes*Crunch & Color Salad is a generic term for takingcrunchy, colorful veggies and throwing together a quickcrisp salad with the aid of my Presto Salad Shooter orfood processor.Second Image: Color & Crunch Salad, another day.Carrots, green cabbage, chopped sugar snap peas,purple onions, and red bell pepper. Topped withchopped arugula.A NOTE ON THE PUMPKIN SEEDS:Nuts and seeds are high in fat and concentrated incalories. For that reason, for the weight challenged,they are limited. However, judiciously used, they canbe a beneficial addition to a meal. When raw or lightlyroasted and sprinkled sparely on a salad, they bringa flavor and richness to a crunchy salad that make asqueeze of lime or lemon all you need as dressing.Instead of an oily, empty calorie dressing that magnifiesthe calories without fiber in your salad, the small amountof seeds does the trick. A favorite is fresh roastedsunflower seeds.Eat like it matters.16www.lanimuelrath.com
Journal 4:00pmLani Muelrath’s PLANT-BASED BLUEPRINTMeal10 cherries2 apricots4 small squares toasted whole grain lavash (flat bread)with salsaLani’s NotesTrader Joe’s makes a great wholegrain lavash that Iuse for veggie wraps. They cut or tear up into smallerpieces quite easily and once pan toasted make a greatwholegrain cracker without added fat or other mysteryingredients.5:00pmMeal1 generous cup cooked brown jasmine rice1 1/2 cups steam-fried * broccoli8 - 1/2 -inch cubes of seasoned baked tofu1 T. sweet chili sauce (Trader Joe’s, high in sugar but no fatand as a dot of condiment, it adds color and just enoughtaste to top the plate)Lani’s Notes*Steam-fry is my favorite, easy way of making savoryveggies without added fat. Sometimes plain old steamed- as in the steam rack - doesn’t quite do the trick. Steamfrying with veggie broth is a whole different ball game.To make steam-fried vegetables, I simply pour an inchor vegetable broth into a stainless steel fry pan, put it onhigh heat, then chop and add the vegetables, stirring tocook and adding more broth as needed to keep thingsfrom sticking. Once things get going, you can put the lidon the pan and turn the heat down, just checking fromtime-to-time to make sure the moisture hasn’t cookedout.Eat like it matters.17www.lanimuelrath.com
Journal 8:00pmEat like it matters.Lani Muelrath’s PLANT-BASED BLUEPRINTMealBig bowl of watermelon chunks - maybe 1 1/2 cups?18www.lanimuelrath.com
Eat like it matters.Plant-BasedRECIPES
Recipes Lani Muelrath’s PLANT-BASED BLUEPRINTWhole Grain PancakesIngredients2 cups whole-wheat pastry flour, or combination of 1 cup whole-wheat pastry flour and 1cup spelt flour1 tablespoon aluminum-free baking powder1/4 tsp. salt2 tsp. vanilla1 Tablespoon sucanat, coconut sugar, or other sweetener1 2/3 cups or - waterInstructionsScoop the flour into a measuring cup to measure - if you dig into the bag with the measuring cup,it packs it too tightly, giving you too much flour.Mix all dry ingredients in a bowl.Add wet ingredients, and stir just until mixed - a little lumpy is OK.Note: the amount of water you use will vary depending on moisture in the air. If the batter seemsto thick and spoons onto the griddle in big globs like cookie dough, thin it with a little water. Addslowly so you don’t get it too runny. And of course, do all this without getting overzealous aboutstirring! Keep as light a touch as possible or you the pancakes become heavier and flatter.Cook as you do any pancake, with no oil or butter on the pan.Eat like it matters.20www.lanimuelrath.com
Recipes Lani Muelrath’s PLANT-BASED BLUEPRINTSexed-up RiceAs noted on Day 16 of the Food Journal, back in mydairy days I’d get take-n-bake pizza crusts, decoratewith veggies, and then ‘sex them up’, as I liked to say,with marinated artichokes and smokey cheese.But no worries, I found a new way to ‘sex up’ astandard in the form of sexed-up rice. Here’s howyou do it.Ingredients & InstructionsAfter your pot of rice finishes cooking - whether onthe stove or in the rice cooker - toss in a few ‘extras’to add color, vary the flavor, and boost nutrientcontent. In the version pictured here, I added thisto a full pot of brown jasmine rice (2 cups brownrice, 4 cups water went into the rice cooker) just as itfinished cooking:1 cup chopped spinach1/2 cup chopped roasted red peppers (out of the jar)Toss it in, place the cover back on the pot to slightlycook the spinach and heat the peppers, and you’redone!Eat like it matters.21www.lanimuelrath.com
Introduction Lani Muelrath’s PLANT-BASED BLUEPRINT SAMPLER (2 DAYS)READY TO GRAB YOURCOPY OF THE COMPLETEPlant BasedBlueprint?It’s easy! The full 16 days and 12 recipes are yours when yousend your receipt for purchase of Fit Quickies: 5 Minute TargetedBody Shaping Workouts. Easy to follow instructions here.Many more delicious additional recipes are yours with the complete editionof Lani Muelrath’s Plant-Based Blueprint: Lani’s World Burger (& Smokey Black BeanTempeh Burger), Crunchy Peachy Red Quinoa Breakfast Bowl, Brown Rice Waffles,Super Simple, Slimming Lentil Soup, Smokey Butternut Lentil Soup, Hummus is theNew Mayo, Broccoli Bean & Pumpkin Seed Salad, 3 - 2 - 1 Dressing, Summer/Winter,Squash Curry Vindaloo, Asparagus Rotini, Quinoa, and Zucchini & Cannellini Beans.Eat like it matters.22www.lanimuelrath.com
Eat like it matters.BiographyOF LANI MUELRATH
About LaniAward winning Lani Muelrath, M.A., CGFI, CPBN, FNS - ThePlant-Based Fitness Expert - (www.lanimuelrath.com),specializes in helping people who struggle with health, weightand energy levels transform their bodies - and their lives without going hungry or grueling, excessive exercise.Lani is the author of Fit Quickies: 5 Minute Targeted BodyShaping Workouts with plant-based diet (Penguin) andcreator of Lani Muelrath’s Plant-Based Blueprint.Lani is presenter and celebrity coach for the 21-Day PCRMVegan Kickstart and VegRun Programs and is the FitnessAdviser for the Dr. John McDougall Health and Medical CenterDiscussion Boards. She presents regularly for the CompleteHealth Improvement Project (CHIP). In addition, she is theHealth and fitness expert for Vegan Mainstream and PlantBased Fitness and Healthy Living Examiner for Examiner.com.Lani has been a Guest Lecturer in Kinesiology at San FranciscoState University and is an Associate Professor in Kinesiology atButte College. She has a Master’s degree and several teachingcredentials in Physical Education, and holds multiple fitnesscertifications including Fitness Instructor from the AmericanCouncil on Exercise, Yoga, and Pilates-based instruction fromthe PhysicalMind Institute.She is certified in Plant-Based Nutrition through CornellUniversity and holds a Fitness Nutrition Specialist AdvancedCredential from the National Academy of Sports Medicine.Lani created and starred in her own CBS TV show, “Lani’sAll-Heart Aerobics.” Recipient of the Golden Apple Awardfor Excellence in Instruction, and regularly speaks and writesabout healthy living, plant-based nutrition, and fitness. Sheovercame her own lifetime struggle with weight over morethan 15 years ago when she lost 50 pounds, which she hasmaintained easily with the tools that she uses to coach othersto be successful with in weight loss, body shaping, and health.Multiple resources for you for healthy fitness, weight loss, andplant-based nutrition at www.lanimuelrath.com.SPEAKING ENGAGEMENTS: lani@lanimuelrath.comMEDIA AND PRESS: dawn.werk@pearson.com
2) DISCLAIMER: Do not take the information in the Plant-Based Blueprint as personal medical advice or dietary prescription. Do not change your diet if you are ill, or on medication without the advice of a qualified health care provider such as your physician or dietitian. Only an M.D. or Registered Dietitian
