Sheri Goodman Graham- Plant Based Dietitian and Lifestyle Coach

Home
United States
Los Angeles, CA
Sheri Goodman Graham- Plant Based Dietitian and Lifestyle Coach

👇 Schedule a Complimentary Clarity Call
sherigoodmangraham.com I believe food is functional medicine—the whole body approach to good health.

I believe you have the power to feel better, to reach your goals and be happy maintaining your dream weight. I work with clients to address dysfunction that arises from unhealthy lifestyles and environmental exposure; the underlying causes of hormone imbalance; weight loss; behavioral management issues; and chronic diseases. Using the whole body approach to good health with a wellness-oriented model and plan, I combine nutrition with exercise and stress reduction to achieve better health.

09/30/2026

🌱 IT’S NOT WILLPOWER YOU’RE MISSING. IT’S THE HABITS YOU HAVEN’T BUILT YET.

So many women tell me, “I know what to do. I just need more willpower.”

But willpower can feel like resistance. You’re constantly trying to make yourself do something or stop yourself from doing something.

Habits are different. Habits become your foundation.

They’re the small things you practice over and over until they simply become part of how you live.

🤍 Get up around the same time each morning.
🤍 Go to bed around the same time each night.
🤍 Drink more water throughout the day.
🤍 Build your meals around protein and fiber.
🤍 Take a 10-minute walk after a meal.
🤍 Strength train consistently.
🤍 Pay attention to the way you talk to yourself.

And remember, one choice doesn’t define you.

You take a bite of chips? It’s a bite of chips.

But when you keep going back for them again and again, that choice can begin to become a habit.

And here’s the good news: it works in the other direction, too.

Take a walk today. Do it again tomorrow.
Drink the water. Go to bed a little earlier. Choose the nourishing meal. Speak to yourself with more kindness.

Each time you repeat one of those small choices, you’re strengthening a new habit.

You don’t need to overhaul your life overnight.

Start with one small step. Repeat it. Then build on it.

Willpower might get you through a moment.

Your habits are what carry you forward and create lasting transformation.

That is a Nourishing Your Soul Practice. 🤍

09/29/2026

🌱 WOMEN OVER 45: DON’T JUST CUT CALORIES. PROTECT YOUR MUSCLE.

If your goal is weight loss, eating less and watching the number on the scale drop isn’t the whole story.

You want to lose body fat while protecting your skeletal muscle.

When calories are cut too aggressively and you’re not eating enough protein, some of the weight you lose can come from lean tissue too.

That is NOT the goal.

As we age, maintaining muscle becomes increasingly important for strength, mobility, metabolism and healthy aging.

That’s why I teach my clients to build their meals around protein and fiber first and pay attention to how they spread their protein throughout the day.

☀️ FIRST MEAL: Start strong with protein.

For many women, 30–40 grams of protein is a practical target for that first substantial meal.

After an overnight fast, give your body a meaningful serving of protein to provide the amino acids it needs to support and maintain skeletal muscle.

🌙 LAST MEAL: Bring the protein back.

Your body doesn’t stop working when you go to sleep. It continues repairing and rebuilding tissues throughout the night. Adequate protein throughout the day provides the building blocks your body needs.

And getting plenty of plant protein does NOT have to look boring!

🍝 CREAMY HIGH-PROTEIN TOFU ALFREDO

Ingredients:

🌱 1 block (14 oz) firm or extra-firm tofu
🌱 ½ cup unsweetened soy milk, plus more as needed
🌱 3 Tbsp nutritional yeast
🌱 2 Tbsp fresh lemon juice
🌱 2–3 cloves garlic
🌱 1 tsp garlic powder
🌱 ½ tsp onion powder
🌱 Salt & freshly ground pepper to taste
🌱 8 oz high-protein plant pasta
🌱 2–3 cups broccoli florets
🌱 Optional: 1 cup cannellini or Great Northern beans for even more protein and fiber

Directions:

Blend the tofu, soy milk, nutritional yeast, lemon juice, garlic and seasonings until silky smooth.

Cook the pasta and broccoli, reserving a little pasta water before draining.

Return everything to the warm pan and toss with your creamy Alfredo sauce. Add a splash of pasta water or soy milk until you get that perfect creamy consistency.

Want another protein and fiber boost? Toss in the white beans! 🌱

Tofu in the sauce + high-protein pasta + beans is an easy way to layer plant protein into one delicious, satisfying meal.

Don’t make weight loss just about becoming lighter.

The goal is to lose unwanted body fat while preserving the muscle that helps keep you strong, active and independent.

🌱 Build your meals around protein and fiber first.

Would you add the white beans to your Alfredo? 👇

09/28/2026

Don’t be fooled. ⚖️💪🌱

The scale is a little higher than it used to be, but I have more muscle too. That number does not tell the whole story.

And don’t be fooled by the myth that you need animal protein to build muscle.

I lift weights, stay active and eat a plant-based diet. Plant foods provide all nine essential amino acids your body needs, and many whole plant protein foods come packaged with something animal protein doesn’t have: fiber.

I just celebrated 64, and I’m not chasing the lowest number on the scale. I want to be strong, fit, healthy and able to keep doing everything I love.

And apparently, when your old jeans need an update, you grab the scissors. ✂️👖😂

Strong looks better to me than a number on the scale. 🤍

09/27/2026

Sunday reminder. 🤍

Pay attention to what drains your energy and what restores it.

Sometimes nourishing yourself has nothing to do with what’s on your plate. It’s rest, movement, sunlight, gratitude, boundaries, community, and making space for what brings you back to yourself. 🌿

What’s one energy giver you’re choosing today?

That is a Nourishing Your Soul Practice. 🤍

09/26/2026

Make Peace With the Scale 🌿

The scale is simply information.

It doesn’t know how strong you are.
It doesn’t know how well you’ve nourished your body.
It doesn’t know that you walked, lifted weights, stretched, slept well, or made choices that supported your health.

And it certainly doesn’t get to decide how you feel about yourself.

Make peace with the scale.

If stepping on it affects your mood, changes how you feel about your body, or determines whether you think you’re having a “good” or “bad” day, give yourself permission not to use it.

You don’t need a scale to tell you whether you’re taking good care of yourself.

And if you do choose to weigh yourself, step on, notice the number, and step off. It’s information, not a judgment.

Your weight will naturally fluctuate. Instead of allowing a number to become the focus, pay attention to what you’re creating in your life:

More strength.
More energy.
More nourishing food.
More movement.
More confidence.
More trust in yourself.

Enjoy your food. Notice the colors, flavors, textures, and aromas. Try new foods. Move your body because it feels good. Lift because you want to be strong. Nourish yourself because you want to feel vibrant and fully alive.

You can have a weight goal without making your happiness dependent upon reaching it.

Make peace with your body. Make peace with the scale. And put your energy into gaining health rather than chasing a number. 🤍

That is a Nourishing Your Soul Practice. 🌱

09/25/2026

🌿 What would feeling at home in your body again change for you?

Maybe it’s having more energy.
Feeling stronger.
Feeling comfortable in your clothes.
Making peace with food.
Or simply feeling good enough to fully enjoy the life you’ve worked so hard to create.

Nourish Thy Whole Soul is my private 1:1 coaching program for women 45+ who are ready for lasting transformation.

Together, we work on nutrition, movement, mindset, and the everyday habits that shape how you feel and live.

And you don’t have to figure it all out on your own.

You’ll have my support, guidance, and accountability along the way as we create a healthy lifestyle that fits your life and you can actually sustain. 🌱

If you’re ready to make yourself and your health a priority, I’d love to talk with you. 🤍

Book a 30-minute consultation with me.
Sherigoodmangraham.com

09/24/2026

🌿 What’s on your plate today?

One of the things I teach my clients is to stop thinking about healthy eating as a list of foods you can’t have and start thinking about what you can add to your plate.

When I build a meal, I think:

🌱 Where’s my protein?
🌱 Where’s my fiber?
🌱 Where are my colorful plants?
🌱 Do I want sweet or savory?
🌱 And most importantly… will I actually enjoy eating this?

Healthy eating should nourish you AND taste good. 🤍

What does a satisfying, nourishing meal look like for you: sweet or savory? 🌿

09/23/2026

🌿 Are you getting enough protein at each meal?

One of the simplest ways to build a satisfying plant-based meal is to start with your protein.

I like to aim for about 20–30 grams of protein at each meal rather than trying to catch up at the end of the day.

Here are some easy ways to get there:

🌱 Tofu
About 7 oz can provide roughly 25–30 grams, depending on the brand.

🌱 Tempeh
A great protein-packed option for bowls, salads, wraps, and stir-fries.

🌱 Lentils + edamame
Combine plant proteins! Lentils are wonderful, but adding edamame can quickly bump up the protein.

🌱 Beans + a whole grain
Think black beans with quinoa, chickpeas with farro, or beans with brown rice.

🌱 Soy milk
One cup typically adds around 7–9 grams. Use it in oatmeal, smoothies, sauces, or alongside a meal.

🌱 Seeds
H**p, chia, flax, and pumpkin seeds are easy additions to oatmeal, salads, bowls, and smoothies.

🌱 Nutritional yeast
Sprinkle it over vegetables, potatoes, pasta, soups, or grain bowls for another little protein boost.

The trick is not expecting one food to do all the work. Build your meal around a protein-rich food, then layer in smaller sources.

For example: tofu + quinoa + vegetables + h**p seeds can turn an ordinary bowl into a protein-rich meal without making things complicated. 🌿

Take a look at your next meal. Where’s your protein?

What’s your favorite plant-based protein? 🤍

09/22/2026

Walking is one of the simplest forms of exercise, but did you know that moving after a meal can have some pretty powerful benefits?

Research shows that even 10–15 minutes of movement after eating can help reduce the rise in blood sugar that occurs after a meal.

Here’s why: when your muscles are working, they use glucose for energy. This helps move glucose out of your bloodstream and into your muscles where it can be used.

Making movement after meals a regular habit can help:

🌿 Improve post-meal blood sugar control
🌿 Support insulin sensitivity
🌿 Increase your total daily activity
🌿 Support weight maintenance and body-fat reduction as part of an overall healthy lifestyle
🌿 Break up long periods of sitting

And it doesn’t have to be a formal workout or even a walk outside.

Walk around your house.
Go up and down the stairs.
Do some jumping jacks.
Put on some music and move.
Or simply take a 10–15 minute walk.

The goal is simple: after you eat, move your body.

Those little 10–15 minute pockets of movement may not seem like much, but practiced consistently, they add up.

Try it after your next meal today. 🚶‍♀️🌿

That is a Nourishing Your Soul Practice. 🤍

09/21/2026

🌿 A new week is a fresh opportunity.

You don’t have to overhaul your entire life today.

Choose one thing you can do consistently this week.

Maybe it’s building your meals around protein and fiber.
Maybe it’s taking a 10-minute walk after dinner.
Maybe it’s getting back to strength training.
Maybe it’s closing the kitchen a little earlier at night.
Or maybe it’s simply keeping one promise you made to yourself.

Healthy living isn’t about being perfect every day. It’s about creating habits you can return to again and again.

So here’s your Monday question:

What is ONE healthy habit you’re committing to this week? 🌱🤍

Share yours below. I’ll share mine too.

Address

Los Angeles, CA
90277

Website

https://Sherigoodmangraham.com/

Alerts

Be the first to know and let us send you an email when Sheri Goodman Graham- Plant Based Dietitian and Lifestyle Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Sheri Goodman Graham- Plant Based Dietitian and Lifestyle Coach:

Mary Kay Cocharo, MFT
11500 W. Olympic, Suite 614

Want your practice to be the top-listed clinic in Los Angeles?