EMPOWERED EATING
Plant Based Education, Recipes, & Support!

Third Thursday of Each Month

All are Welcome! Empowered Eating is a monthly meeting at The Greenhouse Project in Scranton – for Education, Support, Fellowship, and Tasty Samplings of primarily Plant-Based Whole-Food for Health and Vitality as well as Disease Prevention and Reversal. 3rd THURSDAY of EVERY MONTH (except December).

Plant-based whole food diet is based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

For further information, contact Empowered Eating Coordinator, Michele Tripus Orrson:
empowered@scrantongreenhouse.org

SCHEDULE:

June 15, 2023 – In Person at The Greenhouse Project

July 20, 2023 – In Person at The Greenhouse Project

August 17, 2023 – In Person at The Greenhouse Project

September 21, 2023 – In Person at The Greenhouse Project

October 19, 2023 – In Person at The Greenhouse Project

November 16, 2023 – Potluck Gathering at The Greenhouse (tentative)

Tips for Health via a Plant-Based Lifestyle:

Whether you are interested in transitioning to a wholly plant-based diet, or just looking to incorporate more plants into your diet, here are some healthy tips for getting started:

1. Focus on “whole food” plant-based food, rather than processed items. Many nutrients are lost in processing; eat your veggies as nature intended.
2. Enjoy starchy vegetables (whole grains, potatoes, legumes); they ensure that you are feeling satiated and, despite popular belief, are quite good for you.
3. Target 50% of your plate with starchy vegetables and 50% non-starchy vegetables and fruits. The more colorful, the better.
4. Eat your vegetables/starches first, crowding out animal protein, if any, on your plate. You’ll end up filling up on the nutrient-rich foods first.
5. Look for ways to incorporate vegetables to existing dishes. For example, adding spinach to a pasta sauce or cauliflower to your mashed potatoes.
6. Watch out for healthy but high-fat plant-based foods, such as nut butters. While delicious and nutritious, they could derail any weight-loss goals.
7. Consider how you are preparing your vegetables. Potatoes are good for you, but not if you fry them in oil or heap unhealthy toppings on them.
8. Don’t be afraid to try new foods; explore the produce section of your local grocer. But remember, the healthiest vegetables are the ones you will eat!
9. Explore plant-based recipes and gradually increase the number of days you eat plant-based. The internet is a wealth of great information and recipes.
10. Start simple. Plant-based eating does not have to be expensive or complicated.