NUTRISPEAK by Vesanto Melina MS, RD

In July’s Common Ground, we laid a foundation for effective weight loss; here we continue. At that time, I embarked on my own weight loss project, and I’m happy to report that a pound a week has been removing itself from my curvy little body, thank goodness!
By the way, if you are interested in health, nutrition, and fabulous food, an outstanding event to attend on August 14 and 15 is the Taste of Health weekend, at the Chinese Cultural Centre of Greater Vancouver at 50 East Pender Street. The cost for the entire weekend of seminars, workshops, food demos and tasting opportunities is $5 (and free to children.) For more see www.tasteofhealth.com or phone 604-731-5885. My presentations will be Saturday morning and afternoon.
Achieving long-term weight loss is no small feat. In my co-authored books Becoming Vegetarian and Becoming Vegan we have detailed sections on weight management, and Cooking Vegetarian provides tasty recipes. Here are a few time-tested tips.
• Choose a stretch of time when weight loss and developing new habits can be one of your top priorities.
• Begin to build your social life around fitness activities. Meet friends at the base of the Grouse Grind, instead of at your favourite spot for decadent desserts. To tone your ever-slimmer body, alternate visits to the gym, the pool, and Stanley Park seawall. Tell your friends that if they want to see you, they must be in motion. Even when you visit your wheel-chair-bound granny, take her on a tour of local rose gardens.
• Pick a dietary approach that won’t damage your kidneys and lead to ketosis, fatigue and bad breath (very low carb) or be downright impossible over the long term (fasting).
• To shed unwanted pounds, one principle is that you must meet your basic nutritional needs. Otherwise, your plan will fail over the long term because your body will start to need these nutrients.
On a weight loss plan, it can be a challenge to get the full range of minerals and vitamins that our cells require to function effectively.
Our best bet is to centre our diet on plant foods and heap our plate with veggies. (Explore the immense range of possibilities at summer markets.) Include plenty of legumes (beans, peas, lentils and soyfoods) to maintain blood glucose between meals eat small amounts of cooked whole grains, or whole grain products such as rye crackers. In addition, fortified veggie “meats” or fortified (enriched) soymilk can be a real blessing, because of their contents of vitamins and minerals. For example So Nice fortified soymilk (an organic brand) provides calcium, zinc, iron, and the vitamins B12, D, and riboflavin.
The smoothie described below delivers these nutrients plus vitamin C, while filling our craving for sweets. It makes an excellent breakfast, an afternoon or evening snack, or dessert.

Berry Nutritious Smoothie

Here’s a simple way to satisfy your craving for sweets. In addition to vitamins and minerals, you’ll get the antioxidants from strawberries or blueberries, the isoflavones from soymilk. Whenever you have bananas that are becoming too ripe, just peel them, place them in a plastic bag or container, and store them up to a couple of weeks in the freezer.
2 cups fortified soymilk (unsweetened,
original, or vanilla)
1 1/2 cups berries or sliced fruit (such
as strawberries, raspberries, blueber
ries, sliced peaches, nectarines, apricots,
or mangos)
1 ripe banana, fresh or frozen
Combine and blend until smooth
Makes about 3 cups
Nutritional analysis per half recipe: calories: 99, protein: 6 g, fat: 3 g, calcium: 326 mg, iron: 2 mg, magnesium: 55 mg, zinc: 1 mg, vitamin B12: 1 mcg, vitamin C: 83 mg, carbohydrate: 7 g (made with unsweetened soymilk)

Vesanto Melina is a registered dietitian, internationally known speaker and personal consultant, based near Fort Langley. Her books include the nutrition classics, Becoming Vegetarian and Raising Vegetarian Children. 604-882-6782 www.nutrispeak.com