Food For Life



These classes teach you how to improve your health with a plant-based diet.


Regular Price: $70 for 1 person for all 7-classes, dinner included!

Discounted Price: $100 for 2 people for all 7-classes, dinner included!

  • nutrition information
  • cooking demos
  • delicious recipes
  • supportive group setting

Orchard Mesa Research Station
3168 B 1/2 Road
Grand Junction, CO 81503

6:00-8:00 PM

Tuesday, September 21 - Power of Your Plate

Tuesday, September 28 - Let’s Go!

Tuesday, October 5 - Getting in Gear

Tuesday, October 12 - Breaking the Food Seduction

Tuesday, October 19 - Keys for Natural Appetite Control

Tuesday, October 26 - Digestive Health

Tuesday, November 2 - Healthy Blood Pressure

Join Food for Life Instructor

Susan Sayers, MD

Class registration for September 21, 28; October 5, 12, 19, 26; November 2, 2021 

Registration open to everyone

Seats are limited. This class series will be offered once per quarter. Check back on this website for updates on future classes.



This 7 week series of cooking classes is based on PCRM's successful 21-Day Vegan Kickstart program.  This program has helped thousands of people adopt a plant-based diet to reach their health goals.  It is about losing weight, maintaining a healthy weight, or simply embracing an overall healthful diet.  For some people, it's the first time the idea of not restricting amounts of foods but rather choosing the right foods has been the guiding principle for losing weight and staying healthy.  Lower cholesterol, better diabetes control, lower blood pressure as well as improvements in energy and mood are some of the many benefits people experience.  

Discover which foods are optimal for weight management, learn about various health topics including blood pressure and digestion, and get empowered with the practical cooking skills needed to help you on your journey to better health.  In our classes, attendees do all of this while enjoying a cooking demonstration and a full delicious, healthful meal in a supportive group setting.

Seven-Class Series

Class 1: Introduction: The Power of Your Plate
The first class in this series will focus on getting ready to start a low-fat, plant-based diet. This can be overwhelming, so we will discuss what this diet entails, what groceries to purchase, and what a healthful menu will look like. When you leave this class, you will be ready to use the next seven days to prepare for changes in your diet.  After Class 2, you will be ready to jump into this new lifestyle.

Class 2: Let’s Go!
After a week of preparation and today’s lesson, you will have all the tools you need to start a low-fat, plant-based diet.  This is the start of the 21-day challenge to go all-in on a plant-based diet.  We will discuss how everyone did in their preparatory week of food shopping and meal planning and share our successes and challenges.

Class 3: Getting in Gear
Now that you are embarking on the second week of the Kickstart, you will be an expert in some areas and a novice in others. We will continue to share with each other what works and what doesn't.   You may notice: increased energy, weight loss, clearer skin.  Or you may be having some challenges:  decreased energy, gas, frequent hunger. This could mean you are experiencing a “detox” phase that will pass and lead to much better days.   We will brainstorm together on improving what we eat to feel better.

Class 4: Breaking the Food Seduction
By now, you may be noticing that your cravings for certain foods are less.  You might say,  “I don’t miss anything except cheese!” or “My weakness is doughnuts!” Today’s lesson will go over why these foods, and not broccoli, seem addictive and what we can do to break those addictions.

Class 5: Keys for Natural Appetite Control
Congratulations on completing the 21-day challenge to adopt a whole-food, plant-based diet.  We will talk more about how to control your appetite with foods.

Class 6: Digestive Health
Even though the 21-day challenge is over, the lifelong journey of leading a healthful lifestyle continues. We encourage you to think about this as a way of life and not a temporary diet.

Class 7: Healthy Blood Pressure
The World Health Organization says hypertension (high blood pressure) is “the most important preventable cause of premature death in developed countries.” The good news is that blood pressure changes happen quickly, and plant-based diets will help lower high blood pressure within a short time frame.

Seven-Class Series Menu

Class 1: Introduction: The Power of Your Plate
Green Monster Smoothie
Braised Kale
Quick Black Bean Chili
Class 2: Let’s Go!
Green Apple and Cinnamon Oatmeal
Chickpea Salad with Orange Miso Dressing
Portobello Fajitas
Class 3: Getting in Gear
Breakfast Tofu Scramble
Mexican Kale and Blue Corn Salad
Orzo with Tomatoes, Basil, Peas, and Pine Nuts
Class 4: Breaking the Food Seduction
Fruited Breakfast Quinoa
Ginger Noodles
Red Curry Chickpea and Sweet Potato Soup
Class 5: Keys for Natural Appetite Control
Refreshing Mint Smoothie
Curried Tomato Lentil Stew
Brown Basmati Rice
Class 6: Digestive Health
Ginger Banana Smoothie
Artichoke and Tomato Salad
Israeli Couscous with Veggies
Class 7: Healthy Blood Pressure

The Food for Life program is a direct service nutrition education program of the Physicians Committee for Responsible Medicine. PCRM is a 501(c) 3 nonprofit that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research.