Hi Byte Wellness Fam!

Happy Earth Day. With all this talk about preserving the earth, I’m so glad that you’re all here taking care of yourselves. After all, we’re an extension of nature. And nature is all about balance. The good we do has to offset the harm we cause. So, this week, in the Daily Text Community (called the Phyte Well Healing Circle) we talked about how to balance our meals based on our health and wellness goals.

If you’re not in the community getting daily texts and weekly workshop invites, you can join here to get all that AND access our library of 100+ workshop recordings.

Adjusting Our Meatless Meals for Wellness Goals and Health Risks:

Look, the Balanced Plate is just a suggestion. It’s a guideline for how to construct a meatless meal. SO, we take that guideline, be honest with ourselves about our health risks and our wellness goals, and we adjust the plate however we need to. In this week’s workshop, we talked about how the plate might shift for goals like weight loss or healthy weight gain, managing pre-diabetes and diabetes.

• Weight Loss, Healthy Weight Gain, Muscle-Building

  • More Protein

    • Replace black beans with higher-protein tofu or lentils

• Weight Loss, Pre-Diabetes, Diabetes

  • Less Starch

    • Replace all or some of grains (quinoa) with protein food like beans (or tofu)

Don’t forget to check the discussion questions below.

Discussion Question

• What foods make you feel full?
  What foods make you feel satisfied after you eat them?
  (meat & meatless examples are okay)

This question gets at the A (for appetite) in our ABCs of Making Meatless Meals. In our workshop this week, we really broke down which food groups we might need to add to our meatless meals to make them as fun as they are nutritious.

Happy Healthy Living,

Dr. Wuse