WOW…2013 is here.
What an exciting year it has been!!

Just a quick recap of PBJ’s 2012:

• Celebrated my One Year Anniversary of living a Plant-Based Lifestyle by interviewing Chef AJ, and giving away a copy of her fabulous book, Unprocessed! (Part 1 of 2 of The Chef and The Dietitian giveaway)
• Interviewed Lindsay S. Nixon, and gave away a copy of her new book, Happy Herbivore Abroad.
• Debut of our new PBJ Internet Talk Radio Show, on Dtown Radio Network  (as of now, the show will be once a month, on a Sunday between 4pm and 6pm, central time)
• PBJ Shirts are here!!!  (p.s. last day for pre-orders is 1/6/13)
• Interview with Earth:Body Health Institute.
• Forks over Knives testimonial
• Purchased my first “real” kitchen appliance, the Instant Pot…and STILL LOVING IT, by the way
• Created a one stop shop for books, videos, shirts, etc…at the PBJ Store.
• Started up this blog, Plant-Based Junkies in hopes of reaching out to those that are looking for a place to find support and encouragement, recipes, information, and resources regarding a whole foods, plant-based lifestyle.
• Created a page, and group on Facebook; Plant-Based Junkies (PBJ), to have a place to converse with like-minded individuals regarding improving our health.

What is in the works for the NEW YEAR:

• Interview with Julieanna Hever, the Plant-Based Dietitian, and Part 2 of The Chef and The Dietitian giveaway of her book, The Complete Idiot’s Guide to Plant-Based Nutrition.
• Interview with Dreena Burton, and a giveaway of her book, Let Them Eat Vegan.
• More designs to be added to the PBJ shirts (depending on the previous orders).
• Gearing up for more PBJ Internet Radio Talk Shows (depending on participation, may do twice a month), featuring special guests each show, such as Chef AJ and Lani Muelrath for examples.
• More informational blog posts. (see our previous posts as examples:  CHEESE, and MILK AND CHEESE SUBSTITUTES)
• What would you like to see for the PBJ New Year?  Leave us a comment!!

So, what are your plans for the New Year?

What are your New Year resolutions?  For many, it is to lose weight, eat healthier, or both.  You might join a gym, or sign up with a special “program” that will help hold you accountable.  These are all fantastic avenues to lose weight, but not a necessity.  If you would like to “add” to those commitments, or start a new one; I have a GREAT alternative, and addition for YOU!

What is this great idea, you ask?

I present to you…FIT QUICKIES!

Fit Quickies: 5 Minute Targeted Body-Shaping Workouts, by Lani Muelrath, M.A.

CLICK HERE to watch the book trailer.

Fit Quickies is an effective, research-driven collection of exercises for functional fitness and body shaping that cuts through the confusion of trends and complicated weight loss routines. It minimizes the time investment needed to see results, yet is honest about what is needed to achieve fitness and body-shaping goals.

Lani has helped thousands of people transform their bodies – and their lives – with her three pillars of healthy weight and fitness: a simple exercise plan, a whole-food plant-based diet, and mindset mastery. In this book, she shares specific strategies on exactly what to do for success in each area.

In Fit Quickies, health and fitness expert Lani Muelrath shares her collection of quick, easy-to-follow body-shaping exercises that zero in on those problem areas and gives them a solid challenge. With these exercises you’ll lift and shape your body and soon see a flatter belly, shapelier thighs, firmer arms, a tighter tush, a strong core, and so much more. Along with her plant-based dietary plan and tools for mindset mastery, you have a winning ticket to healthy, happy and fit.

Move your body. Eat plants. Live healthy, happy, and fit.

Inside Fit Quickies, You’ll Find:

• The three pillars of health, weight loss and fitness success – and why you need all three.
• Exercise prescription: how much cardio, resistance training, and stretching do you need? Lani sifts through the confusion to simplify the guidelines for you.
• 14 specific exercises for targeting those muscles most responsible for the shape and strength of your body. “Triceps Triple Play”, “Gorgeous Glutes and Hamstrings”, “Topless Muffins”, “Super Shaper Split Squat”, “Higher Assets”, “Back Beauty”. for starters.
• Research driven; expert approved. Each Fit Quickie has been created with research in mind and has been approved by a physical therapist and exercise physiologist
• Simple, easy to follow 5 food groups plant-based diet. Lani takes you on her personal 50 lb weight loss journey and provides you with both insights and clear instruction about how to be full without being fat.
• Willpower Workout. You might call this the 15th Fit Quickie in the book!
• Mindset mastery. The third – and most often overlooked of the three pillars
• Inspiration, education, and insight. They’re all here.

Change your mind. Change your body. Change your life.

• Experience physical and mental renewal. With the Fit Quickies guidelines, you’ll gain greater physical energy, better moods, and an improved outlook.
• Reverse health challenges and release unhealthy weight with simple exercise and a whole-foods, low-fat plant-based diet.
• Reframe your mindset to lead the way to success. Find your ‘what’ and your ‘why’ and the power of imagination!
• Become an empowered participant in your weight, energy and health no matter what your age or how many times you may feel you have ‘failed’ in the past.

CLICK HERE to grab your free sneak peek chapter of Lani’s book Fit Quickies

Who is Lani Muelrath?

Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS – The Plant-Based Fitness Expert – (http://www.lanimuelrath.com/), specializes in helping people who struggle with health, weight and 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 Body Shaping Workouts with plant-based diet, and creator of Lani Muelrath’s Plant-Based Blueprint. 

The Plant-Based Blueprint:  Eat like it matters! This is available to you in two forms:  as a sampler (2 days), and in it’s full glory ( 16 days, 12 + recipes and over 60 pages) as a thank you gift when you order the Fit Quickies book.(see below for details) You can read all about the Plant-Based Blueprint on The Food page. 

Lani is presenter and celebrity coach for the 21-Day PCRM Vegan Kickstart and VegRun Programs and is the Fitness Adviser for the Dr. John McDougall Health and Medical Center Discussion Boards. She presents regularly for the Complete Health Improvement Project (CHIP). In addition, she is the Health and fitness expert for Vegan Mainstream and Plant-Based Fitness and Healthy Living Examiner at for Examiner.com.

Lani has been a Guest Lecturer in Kinesiology at San Francisco State University and is an Associate Professor in Kinesiology at Butte College. She has a Master’s degree and several teaching credentials in Physical Education, and holds multiple fitness certifications including Fitness Instructor from the American Council on Exercise, Yoga, and Pilates-based instruction from the PhysicalMind Institute.

She is certified in Plant-Based Nutrition through Cornell University and holds a Fitness Nutrition Specialist Advanced Credential from the National Academy of Sports Medicine.

Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” Recipient of the Golden Apple Award for Excellence in Instruction, she regularly speaks and writes about healthy living, plant-based nutrition, weight loss, and fitness. She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Multiple resources for you for healthy fitness, weight loss, and plant-based nutrition at www.lanimuelrath.com.

CLICK HERE to read more of Lani’s story.

Lani’s Philosophy

In order to get what you want with your health and weight, you have to go three for three.  All three of these must be in alignment.

And when you get these three in alignment, – the food, the fitness, and the mastery of mindset – I call them the Three Pillars of Success – you will become unstoppable.

When it comes to weight loss, it’s all about the food. A whole foods, low-fat plant-based diet is what has brought me personal unparalleled success. It is a way of eating the brings into beautiful alignment health, environmental issues, and a kitchen of compassion.

When it comes to shaping your body, it’s all about muscle challenge. And when it comes to making it all happen? Well, that’s where the mindset comes in. But honestly? They all work together.

Nothing is more exciting and rewarding to me that helping you realize success at living healthy, happy and fit. Our bodies are our vehicles of expression and purpose in the world – and being fit, healthy and energetic have huge bearing on your impact and joy. Living in alignment of purpose with your diet and lifestyle creates an unbeatable platform for success.

I believe in making a positive impact through personally practicing this alignment with the principles I coach and teach. My life’s work is focused around helping others become the healthiest, happiest person they can possibly be with the foundation of good diet, physical activity, and mindset for success – the inseparable three pillars.

Join me on this healthy, happy and fit journey.

A “Thank-you” gift for YOU!

The Plant-Based Blueprint: A bonus gift for you!

Fit Quickies: 5 Minute Targeted Body Shaping Workouts is all you need to get started at becoming healthier, happier, and more fit. When you pre-order the Fit Quickies book, as a special bonus gift to support you even more on your plant-based adventure, Lani will send you a gift copy of Plant-Based Blueprint at no extra cost to you!

What is the Plant-Based BluePrint?
The Plant-Based Blueprint includes three sections:

1. User guide
2. 16 day real-meals personal journal. This section includes notes to you from Lani as well as some simple ideas – ‘recipes’ – for simple cooking and food prep on the fly.
3. 12 simple recipes, including: Smokey Butternut Lentil Soup, Summer/Winter Squash Curry Vindaloo, Sexed-up Rice, and my famous World Burger.

I received my very own copy of the Plant-Based Blueprint, and I LOVE IT!  I so wish I would have had my hands on this bad mamma jamma when I began my plant-based journey, last year.  Not only will the “newbies” benefit from this gift, but it is a Blueprint for everyone!  I really enjoy her personal journal along with the recipes.  I feel as though Lani is with me every step of the way, cheering me on to choose healthy options, and remind me that living a plant-based lifestyle is easier than I think.  We literally can transform our health and body, one bite at a time.

Quote from the Blueprint:  “The Plant-Based Blueprint demonstrates how to follow hunger and fullness signals without the problems presented by a highly processed, omnivorous diet.”  and “It’s about eating 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 fork for your health, your weight, the food supply, for the planet, a humane world. As a friend suggested, we might even call this the Plant-Based Greenprint.”

Thank you Lani, for such a wonderful gift of your Plant-Based Blueprint.  What an excellent pair with your new book.  This will definitely be used daily, while I eagerly, and patiently wait for the arrival of my NEW BOOK, Fit Quickies!  It feels like Christmas all over again!

Pre-order your book here and submit your receipt # here to receive Lani Muelrath’s Plant-Based Blueprint as a gift.  NOTE:  Fit Quickies will be released on February 5, 2013.

Already purchased your copy? Click here.

The Interview

Lani Muelrath is the most down to earth, honest, sincere, helpful, intelligent, and compassionate woman I have had the pleasure of conversing with.  Lani set aside some of her busy schedule to answer some questions, so we could get further acquainted.  Not only is she knowledgeable regarding the three pillars of health, weight loss and fitness success, she is also eager to inform, and help others.

You have the chance to personally work with not just a “fitness expert” or “coach” but a true healthy living mentor — one who has been called “The Plant-Based Health and Fitness Expert” by Vegan Mainstream and examiner.com, serves as Fitness Advisor for Dr. John McDougall’s Health and Medical Center Discussion Boards, presenter for the CHIP (Coronary Health Improvement Project), and Celebrity Coach for the Physician’s Committee for Responsible Medicine 21-Day Vegan Kickstart and VegRun Programs.

From virtual online programs to live, personal mentoring, Lani offers many levels of coaching and consulting for people looking for weight, energy, body-shaping and health solutions, whether you are just starting out or looking for coaching and support to overcome hidden obstacles or sharpen your diet, exercise and mindset toolkit to further advance your success.

Here is my interview with the lovely, and knowledgeable Lani Muelrath:

PBJ:  Who is Lani Muelrath, the plant-based based fitness expert?  What do you stand for, and how would you like to be “remembered”?

Lani:  I would like to be remembered as having made a difference in people’s lives by impacting their health and their consciousness about food.  That I somehow helped release them from the bondage of an unhealthy body AND brought them also to a place of happiness and peace in their relationship with food, eating, and their body.  Having sharpened the tools to totally change that for myself, I’m inspired to carry the message to whoever wants to hear it and get it for themselves.

PBJ:  Was there an event in your life that persuaded you to make the transition to a plant-based lifestyle? 

Lani:  Multiple events!  I became a vegetarian many years ago – 39 now – and my reasons were then as they are now:  for humanitarian, health, and environmental reasons.  Even then, there was lots of information available to the public about the impact of animal foods in the diet, which made it a no-brainer choice for me to adopt a vegetarian diet. These reasons are more compelling now than they ever have been.

Then a few years ago, after intermittent stops and starts, I also ditched dairy products as the last holdout in my veggie diet.   For years, I would wince when driving past the cows in the fields at the dairy ranches that I passed on the drive to the school where I taught each day.  And during the times when I was not eating dairy, my conscience was a whole lot clearer.  I can point out 3 specific events that resulted in the jump:   something my friend Colleen Patrick-Goudreau (the Compassionate Cook) said, Dr. McDougall’s physician seminar that I was invited to attend (there’s a passage about this in the Fit Quickies  book) and video footage of a cow having its horns burned off at a dairy ranch.  Now when I see a carton of milk or ice cream, that’s what I see.  That cow.

PBJ:  What advice could you give to those “struggling” with living a healthier lifestyle?  This would include your three pillars:  Food, Fitness, and Frame of Mind?

Lani:  Absolutely, because I’ve never found anyone to have long-term success at change with diet and health without considering all three.  Success on my terms means not only keeping the ‘weight’ off for 5 or more years, but having a healthy happy relationship with food, eating, and your body.  White-knuckle weight loss, health and fitness are missing the happy component and it’s not my style.  When people come to me for private coaching on making the transformation from weight problems and bad health to realizing radiant health and their body ideal, I make sure they understand that to work with me they are going to need to address all three to the best of their ability.  To me, any less is not an honest approach to what is needed.  Most people are good in one of the three pillars, but deficient in one or more.  When we uncover the hidden obstacles and address all three, people’s bodies – and lives – transform.

My advice to those “struggling” is to find out, first and foremost, their “what” and their “why”.  This is why I wrote the Mindset Mastery chapter in the Fit Quickies book.  The struggle is not uncommon but too often people just keep “trying” and then “trying harder” and getting the same result.

From there, it’s building one piece at a time those behaviors – and that includes habits of thinking, eating, and moving – that are compatible with your highest ideals and goals.  And being compassionate with yourself every step of the way.  Expecting wins and teachable moments both.

PBJ:  What prompted you to write, “Fit Quickies”?

Lani:  Fit Quickies sounds like it’s a fitness book – which it is -  but as you can see from the Fit Quickies Book Trailer, it’s three books in one.  I call it a Trojan horse book because along with the fitness, it brings the plant-based nutrition and mindset practice.

My publisher (Penguin/Alpha) approached me about doing a book about the Fit Quickies exercises, and I said fine, as long as I can address the three pillars.  And they were very positive about it – they saw the other work I was doing with plant-based nutrition and the mindset – - and they wanted it all.

PBJ:  Meeting you has been a tremendous inspiration to me.  You are always so positive, knowledgeable, generous, and genuine.   Who are some of your inspirations?

Lani:  Really?  I am so happy to hear that Laura and it really means a lot to me that you say that and feel that way.  There is so much to be positive about.  There IS a solution to our health problems, the weight problem, the white-knuckle hunger problem, the fitness challenge, the challenge of our patterns of thinking. There are many  solutions simpler than we might think.  And one of my motivators is to cut through the hype that is out there surrounding it all.  It makes me angry to see the diet and fitness world try to dupe people with secret formulas, intricate plans to try to trick your body into some semblance of a healthy weight, and magic bullets, when in face YOU are the magic bullet and the formula for healthy fitness is simple.

To be honest, some of my inspirations have been from the negative as well as the positive.  You would think that everyone in the health world would be shoulder-to the wheel, let’s work together to forward the message, wouldn’t you?  But evidently that is not the case and I’ve learned from those who have tried to sabotage the work of others  to be as openly supportive and helpful as I possibly can.   Let’s move the message forward. From negativity,  I’ve responded with as much positive as I could.   This is why I regularly have guests on my Teleclass series to promote their work in plant-based health and fitness.  I review and promote their books and projects.  I don’t see health and fitness care as  competition and am always surprised when others do.   Just move, eat, and be!  And the more books or avenues of support you can avail yourself of to advance your success and happiness, the better.  We need ongoing support with big change, which is why projects such as Plant-Based Junkies are such important and positive movements.  More of everything!

PBJ:  What has been your most rewarding benefit from living a plant-based lifestyle?  

Lani:  A whole-food, low-fat plant-based diet has delivered more than I ever imagined in making it easy to not have a problem with my weight anymore.   Being able to teach and coach others in this has been extremely rewarding because the success rate is so high – especially when people address the other 2 pillars as well.  Plant-based living is enriching on so many other levels.  Knowing that your choices each meal every day can have such far – reaching effects, reducing planetary impact and creating a more compassionate kitchen, are no small thing.

PBJ:  Are there any new or upcoming projects you are working on, or would like to incorporate with your current ventures? 

Lani:  The Book Tour, blog tour, and speaking engagements such as Vegfest that are booking in my calendar for the year ahead are exciting opportunities to keep spreading the message and bringing good news.  The Fit Quickies book is also being considered to be used as a text in a college fitness course. I’ll be working again all through 2013 with the PCRM as celebrity coach with our 21-Day Vegan Kickstarts and also with the Complete Health Improvement Project (CHIP) with their amazing plant-based fitness program.

I’d also like to see more of us in the plant-based community join forces as allies.  We’re all what I call plant-based adventurers, and as one way to recognize each other and spread the word I’ve created a badge that anyone can post on their blog, website or facebook page that says “I am a Plant-based Adventuress”  there’s one that says “Adventurer”, too, so you can choose your button.  You can find them  easily in the right sidebar at lanimuelrath.com.  This also gives me a chance to feature the blog, business, or facebook presence of others interested in advancing the plant-based lifestyle.  I’ve already started featuring a “Plant-Based Adventurer of the day” where I post a snapshot of your website or facebook page with the badge displayed. So if you grab a badge and put it up, be sure to let me know about it so I can feature you.  The badges are easy to find and  install – see the right sidebar at lanimuelrath.com.

I’ve also just launched the Healthy, Happy and Fit Club which is monthly calls with me where I feature the food, the fitness, and the mastery of mindset as well as answer questions from members.  Q and A is my favorite avenue of learning and these calls are so much fun and very informative.

PBJ:  What do you recommend as the “First Step” for someone wanting to gain their health back?

Lani:  You can get your health back starting with the first bite at your next meal.  You can exercise for 5 minutes today.  You can sit less.  You can reframe your attitude on everything. You absolutely build new habits and recreate yourself by how you eat, move, and think every day.

Start by picking one thing  you can do that is compatible with your health goals.  A great and simple place to start is with your breakfast.  Start the day with a big bowl of oatmeal with some fruit.  Plan on doing this for a week, and then if five days out of seven you have success, call it a win.  The next week, add something else.  Make the commitment to move your body for 15 minutes a day.  It doesn’t matter if it’s all at once or in three segments of five minutes.  And if you are already advanced past this and looking for more, then add a big bowl of lentil vegetable soup every day and make it 20 minutes of exercise.   What you are looking for is change for new habits that show their effect over time.  And you’ll be surprised at how quickly these changes can show up in results.

If you are looking for direction on how to structure a plant-based diet, there is a readily available resource for you with my Plant-Based Blueprint.  I wrote this to show people how easy it is to eat this way, and I did it by reporting on my personal food journal to which I added  lots of notes and a quick start guide.  There are lots of places to find menu ideas, but with The Plant-Based Blueprint I wrote down the reality of what it looks like on my plate every day.  The Plant-Based Blueprint is available in two options now:  the 2-day sampler and quick start guide and the full 60+ page version, which is a gift when you buy the Fit Quickies book – all the easy instructions are at lanimuelrath.com.  The Fit Quickies book also has a huge chunk of content about a plant-based diet with my 5 simple food groups and personal journey.

Thank you Laura for this opportunity to share with the Plant-Based Junkies community.  You are off to such a great start, have a wonderful energy, and I’m so pleased to be a part of PBJ.

Winner has been e-mailed.
Thank you to everyone who entered our giveaway.
CLICK HERE for a SURPRISE!

You may also use Twitter Hash Tag #FQtour, to follow the rest of the Fit Quickies Tour.

In the meantime, you do not need to wait to win this spectacular book.  If you win, just gift the book to a friend or loved one.  You may Pre-order your book here and submit your receipt # here to receive Lani Muelrath’s Plant-Based Blueprint as a gift.

**BONUS:  Lani will be stopping by our PBJ Internet Talk Radio Show, on Sunday January 20th, between 4pm – 6pm (Central Time).  We would LOVE to meet some new peeps, as well as hang out with our fellow PBJ’s!  She blessed us with her presence recently at the debut of our show, by calling in and visiting with all of us for a bit.  WE HAD A BLAST!!  Also…Chef AJ will be calling in and chatting with us, so it will be an exciting show, along with a fellow PBJ celebrating her “Plantiversary”�

CLICK HERE to stop by Dtown Radio Network on Sunday, 1/20/13 between 4pm and 6pm (central time), and join in on the FUN!  To “chat” with us, via text during the LIVE show, click where it says “Click Here to Enter Chat” (which is found directly below the video).  It will then bring up a pop up screen that says, “Click to log in using one of the social networks below”.  So, for example, you can click the facebook icon, and use your facebook to log in.  Once logged in, you should be able to chat via text with us during the show.  If you have any questions, or issues…please e-mail me at plantbasedjunkies@gmail.com.  LOOKING FORWARD to our next show, and chatting with everyone!

**CLICK HERE** to visit our PBJ Show page.  Instructions on how to visit us during the show, upcoming shows and special guests posted, as well as our reason for doing the show…stop on by our page.

GOOD LUCK, my fellow PBJ’s!!