“I’m trying to get back to my original weight - eight pounds, three ounces.”
- Cheril Vendetti

In the last article, Compassionate Weight Loss (Weight Loss 1), 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!

Achieving long-term weight loss is no small feat. The books:
The Raw Food Revolution Diet, (by Soria, Davis and Melina)
The New Becoming Vegetarian (US version), Becoming Vegetarian (Canada, same book) (by Melina and Davis) and
Becoming Vegan (by Davis and Melina) include detailed and nutritionally sound sections on weight management. 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 start of the nearest hiking trail, or riverside walk instead of at your favourite spot for decadent desserts. To tone your ever-slimmer body, alternate visits to the gym, the pool, and 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 blessing, because of their contents of vitamins and minerals. For example many brands of fortified soymilk provide calcium, zinc, iron, and the vitamins B12, D, and riboflavin. Choose an organic brand, and check the label)
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, blueberries, 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 fortified, unsweetened soymilk)

Vesanto Melina is a registered dietitian, internationally known speaker and personal consultant. Website: www.nutrispeak.com

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