To honor both Cinco de Mayo and Mother’s Day, I want you to meet “Tres Amigas” – Erika Chavez, Sandra Barajas and Maria Bruno. These three wonderful women enrolled in my NUTRI300 class last semester and quickly realized that they could benefit from making some big changes in their lives! Each were returning to school while working and raising their families. They are very committed caregivers who take pride in their Mexican heritage and in preparing nourishing food for their families. When they began learning about the power of nutrient-rich, whole plant food to improve health, they were eager to get into the kitchen and start experimenting! Not only were they determined to upgrade the nutrient content of the food they served their family, but they also recognized that their own food choices would speak loudly, as they are very important role models for their children and extended family. I asked them a few questions and thought it would be fun to share their responses:

How has your friendship impacted your experience going back to school and learning new ways to make decisions about food and wellness?

Maria: We started our friendship when we took ESL (English as a Second Language) classes at Cosumnes River College. We supported each other a lot in our classes, and emotionally, since managing school, work and family life was not easy. When we started the 21 Day Kickstart in our nutrition class with Professor Hagenburger, we also decided to implement an exercise plan that consisted of walking every day in the park. We always looked forward to our walks and don’t even think of them as “exercise,” since we have so much fun talking about the recipes we were trying out. Sometimes, after a walk, we’d go shopping together to find the healthiest products. When one of us wanted to give up and go back to the way we were eating before, the other two would give their support and encouragement. We would send photos to each other of the delicious plant-based food we were making. Our friendship, and the emotional support we provided for each other, really helped us get out of our comfort zone and continue with school, as well as with our healthful food choices.

Sandra: When I came to the first nutrition class session and saw that it was a very big class with so many students, I felt a bit insecure. However, after Maria and Erika arrived, I was relieved because I knew that we would have a new adventure together! We would strengthen our friendship and together, we would overcome any challenges we faced. Seeing them each day in class and being able to talk to them about what we were learning made me so happy to be in school.

How has your friendship made it easier or more fun to change your food choices?

Sandra: Our friendship helped us change to eating plant-based whole food because we did not have to do it, each of us choose this for ourselves. So, even though we were nervous, we were all excited, and it made it easy to support each other. We would talk about our traditional foods and brainstorm ways to make them plant-based. I loved seeing the food pictures from Erika and Maria and it we really enjoyed using technology to connect when we were at home. A message wishing me a nice evening and delicious healthy meal from my friends warmed my heart.  We also shared the vegetables that we used in our recipes and talked about all the benefits that came from consuming them, as we had learned in class. Each of us had a different story or reason for changing our eating style. I wanted to take good care of my mind, body and heart, so I could also share my love and these wonderful benefits with my family.

Erika: As soon as I started learning about how what I ate impacted my health, I decided that I wanted to change what I was eating to plant-based whole foods and eliminate animal products. It was great that my two friends felt the same way.  We want to be healthy as our children grow up and we don’t want to suffer from all of the diseases linked to eating processed food and animal products, like heart disease, diabetes and high blood pressure.  I also was very bothered by the how poorly so many animals are treated that are raised to be milked and/or slaughtered and consumed.  The three of us would talk about how we never used to think about how the money we spent at the grocery store or at restaurants supported cruelty.  Our talks helped us stay on track and made it easier to make the best decisions, even when we weren’t together, because we knew we were not alone.

Maria: It was so important to find friends who supported me becoming healthier. The friendships I have with Erika and Sandra have helped me to be a better person, to rid myself of the anxiety I used to feel around junk food and especially to share the joys and successes of our plant-based transition. I believe my friends’ support has been essential, and it still helps me to improve my physical and emotional health every day.

Describe a funny memory or story of when the three of you were changing your food choices.

Maria: The first time I heard about a plant-based diet was in our nutrition class. It was surprising because I thought I could not survive without eating meat. I thought it was impossible for me to cook healthy food without chicken broth. It is funny for me to think about that because now I know that my life is even better without animal products and the food I make tastes amazing!

Sandra: In this new adventure, we had many funny moments, such as when we tried almond and soy milks. We didn’t know what to expect and we didn’t like first taste, but ended up laughing so much. We all grew up drinking cow’s milk and didn’t even know different milks existed. I remember that it didn’t take Erika and I very long to start liking soy milk, but Maria took her time adjusting to the flavor, but now likes it a lot. It seems silly now that we were drinking milk that made was for baby cows.

What advice would you give someone who wants to change their food choices?

Maria: When it comes to eating, we all have deep-rooted habits. Although, many eating habits are acquired in childhood, that does not mean it is too late to change them. Reflect on all your eating habits, both good and bad, as well as the things that trigger you to eat unhealthy. Replace your unhealthy eating habits with healthier ones and reinforce your new eating habits. When I decided to have a healthy diet, it was really difficult in the beginning, especially since in my Mexican culture I ate high fat meals centered around meat. Changing to plant-based whole food ended up being one of the best decisions that I have ever made, since I want to have a good life now and also prevent diabetes and cardiovascular diseases. I look better physically, have more energy, no more problems with digestion, have a happier life and even look younger. I also have more fun cooking, since we are saving money and it is easier to clean up pots and dishes. I worry a lot less about food poisoning because I am not using eggs, dairy products or raw meat.

Erika: Not only did we send each other pictures of the food we were making each day, but when one of us had a party over the weekend or were invited by family or friends to eat some junk food, we advised each other how to say “no thank you” in a nice way and what food plant-based whole food we could bring and share with everyone. Don’t ever forget that when we eat this way, we can have more energy today and also prevent diseases in our future. I like to show the documentaries like Forks Over Knives, Cowspiracy and What The Health to my family and friends when they ask why I eat this way. When they taste the food I make, they are always surprised by how great it tastes. They can’t believe that I don’t use any animal products because the food tastes so good and they feel good after eating it.

Sandra: The advice I would give to someone who is trying to stay motivated is to choose to spend time with friends that don’t discourage you or bring your spirits down. Friends that back you up throughout your entire journey are important, because their words become your fuel.  Have the self-confidence to do whatever you want to do and write down everything that you will strive vigorously to achieve. When you keep a list of some achievable goals that would be challenging, but doable, accessible, like in your phone, it will be easier to create new habits because you will be reminded about the benefits to your well-being and long term happiness.

I love seeing the “Tres Amigas” on campus, as they are often together and always smiling and laughing. It is obvious how much their friendship supports their quality of life and builds their confidence. They were playing around with creating a plant-based version of their beloved pozole, and after several versions, and learning about powerful disease-preventing potential of mushrooms, decided this was the best one to share!

Pozole con Hongos de Tres Amigas

Ingredients

8 oz of white or Crimini mushrooms, sliced
1 small red onion, only very outer skins removed
4-7 dried Chile Guajillo (or Chile California)
1 head of garlic, left whole, only very outer skin removed
10 cups of water
2 – 25 oz cans of hominy*
2 tsp dried oregano
Sea salt (to taste)

Procedure

1. Combine the hominy*, water, head of garlic and whole onion in large stockpot and boil for ~3 hours on medium heat (alternatively, cook in crockpot for 8-10 hours).
2. Wipe off chiles with dry paper towel, tear off stems* and soak chiles plus one peeled clove of garlic in very hot water for 10-20 minutes to soften. Then, transfer softened chiles, garlic, ~1 cup of the soaking liquid to a blender, add oregano, and blend until relatively smooth.*
3. Using a metal strainer, add the blended chile and garlic mixture into the pozole, discarding any solids that remain in the strainer.
4. Add the sliced mushrooms to the pozole and cook for an additional 30-60 minutes, based on desired texture of the hominy.
5. Serve pozole hot, with sliced radishes, shredded purple* cabbage, fresh lime and diced avocado.

The Nutrition Professor’s Shop Smart and Prep Smart Tips:

*Juanita’s brand of hominy had less than half of the sodium content of a competing brand, so be sure to check the labels before you purchase!

*For a very mild pozole, remove the stems and seeds from the dried chiles before soaking in hot water.

*For a MUCH spicier pozole, use a high-powered blender to create a completely smooth chile “paste” to add to soup (no straining needed, but taste as you add small amounts to avoid making it too spicy).

*While green cabbage is traditionally served with pozole, the purple cabbage provides a burst of color and special phytonutrients, including anthocyanins, which reduce inflammation in the body.

Timaree Hagenburger, a plant-based registered dietitian nutritionist (RDN), certified exercise physiologist with a master’s degree in public health, has over 20 years of experience as a nutrition professor. She is a sought after speaker, media personality and author, who works with private clients, and in corporate wellness, has contributed to several cookbooks and published her own cookbook, The Foodie Bar Way: One Meal, Lots of Options, Everyone’s Happy (www.foodiebars.com)! Timaree is also the founder of an incredible online membership community, The Foodie Bar Way of Life, that makes loving the food (and living a life) that loves us back… simple, satisfying, sustainable AND FUN! You can contact her about working with her through 1:1 dietitian nutrition coaching, for hands-on cooking instruction and to inquire about arranging a speaking engagement.