21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Steve-O
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams




Celebrity Tips

Bob Harper

Bob HarperBob Harper has become one of the most credible and sought-after motivational experts on television, in DVDs, books, magazines, and personal appearances. Currently in his 11th season as a health and fitness trainer on NBC’s worldwide hit The Biggest Loser, he has spent more than 20 years in Los Angeles developing his trademark brand of fitness and nutrition that has led to lasting lifestyle transformations. In 2010, he launched his DVD series, Bob HarperInside Out Method, a raw, challenging integration of mind, body, and spiritual fitness that pushes one’s mentality and physicality with the intention of reaching a greater sense of accomplishment and powering for a better body and a more enriched life. His newest DVD, Ultimate Cardio Body, released in February 2011 uses continuous, rapid motion to push cardio workouts to the next level. In 2008, Harper published his first book, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever.  In addition to Harper’s DVD series and book, he has created the “Contour Kettlebell.” The ergonomically-shaped design of this product is the first of its kind, fashioned specifically to reduce strain to the forearm that is often experienced during workouts.

Harper has appeared on numerous talk shows including The Oprah Winfrey Show, Larry King Live, The Ellen DeGeneres Show, The Tonight Show with Jay Leno, and The Dr. Oz Show. He is certified with the American Fitness Training of Athletics and Aerobics and Fitness Association of America. 

For further information, please visit his website: www.MyTrainerBob.com.

BOB'S NUTRITION TIPS

Bob Harper's Recipes
Black Bean and Quinoa Salad

Bob also recommends the following recipes from the The Engine 2 Diet by Rip Esselstyn:
Macaroni and Not Cheese
Raise-the-Roof Sweet Potato Vegetable Lasagna

Are You Ready! Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever
by Bob Harper
Are You Ready! Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever by Bob Harper

  1. You are about to take charge of your life, and I am here to give you the inspiration, the encouragement, and the tools to make it happen.
  2. My passionate mission is to help you get in the best shape possible with a plan that rewires your brain and reconnects you to your heart—so you never have to diet again.
  3. When you really start to respect your body, your body starts taking care of you.
  4. Health, happiness, and peace can be achieved simultaneously—and are really at the root of learning how to take care of ourselves.
  5. When you pay attention to what you eat, it becomes easier to understand your relationship with food and how it affects your day-to-day life.

BOB'S RECIPES

Black Bean and Quinoa Salad

1 can low-sodium black beans, rinsed and drained
1 cup cooked quinoa
1 ripe tomato, diced
1 cup of salsa

Add black beans, cooked quinoa, tomato, and salsa to a bowl. Stir and serve.

Macaroni and Not Cheese

Makes 2 to 3 servings

1 onion, chopped
1 cup cashews
1/3 cup lemon juice
1 1/3 cups water
1/2 teaspoon sea salt
4-ounce jar roasted red peppers, drained
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
16 ounces whole grain elbow pasta, cooked

Preheat oven to 425 F. Sauté the onion on medium heat in a nonstick skillet for 5 minutes, until translucent. In a food processor, combine the onion, cashews, lemon juice, water, and salt. Gradually blend in the roasted red peppers, nutritional yeast, garlic powder, and onion powder. Thoroughly toss the sauce with the pasta. Bake in the oven for 20 minutes until golden brown on top.

Raise-the-Roof Sweet Potato Vegetable Lasagna

Makes 10 to 12 servings

1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package silken lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 Roma tomatoes, sliced thin
1 cup raw cashews

Preheat oven to 400 F. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until it just begins to soften. Add them to the vegetable bowl. Drain the tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.

Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced Roma tomatoes.

Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with cashews, and return to the oven for 15 minutes. Let sit 15 minutes before serving.

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PCRM Physicians Committee for Responsible Medicine
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