Plant-based Eating

coaching
Written By Kristine Maceren

Welcome to, our blog where we're dedicated to guiding you through the vibrant world of plant-based eating! Whether you're a seasoned vegan, a curious flexitarian, or just embarking on your journey toward a healthier lifestyle, you've come to the right place. Our blog is your go-to resource, brimming with an abundance of tips, tantalizing recipes, and insightful articles crafted to support and inspire you along your plant-powered path. Join us as we delve into the delicious realm of plant-based cuisine, exploring its boundless flavors, textures, and nutritional benefits. Together, let's uncover how embracing a plant-based diet can not only nourish your body but also invigorate your mind and uplift your soul.

healthy food

Getting started!

“Healthy does NOT mean starving yourself EVER. Healthy means eating the right food in the right amount.” –Karen Salmansohn

Today's focus: What exactly is a whole-foods, plant-based diet (WFPB)? Well, it's not simply a rigid diet plan; it's a lifestyle centered around your food choices.

Plant-based diets come in various forms, depending on how much or little animal products you include or exclude. But at its core, a WFPB diet prioritizes:

Embracing whole, minimally processed foods.

  • Reducing or eliminating animal products.

  • Prioritizing vegetables, fruits, whole grains, legumes, seeds, and nuts.

  • Steering clear of added sugar, enriched flour, and processed oils.

  • Opting for locally sourced and organic foods whenever feasible.

The United Nations suggests that adopting healthier dietary patterns such as the Mediterranean, pescatarian, or vegetarian diets not only enhances human longevity and well-being but also contributes to lowering emissions and conserving habitats for endangered species.

Now, onto the variations of WFPB diets:

  • Vegan: No animal products whatsoever, including meat, seafood, poultry, eggs, and dairy.

  • Raw: Extends veganism by excluding foods cooked above 118°F.

  • Lacto-vegetarian: Excludes eggs, meat, seafood, and poultry, but includes milk products.

  • Ovo-vegetarian: Excludes meat, seafood, poultry, and dairy, but includes eggs.

  • Lacto-Ovo vegetarian: Excludes meat, seafood, and poultry, but includes eggs and dairy.

  • Pescatarian: Excludes meat and poultry but includes seafood, eggs, and dairy.

Remember two essential points: First, merely cutting out animal products doesn't automatically equate to a healthy diet. It's crucial to steer clear of processed foods, unhealthy carbs, added sugars, and excessive salt. Second, if strict dieting doesn't align with your lifestyle, consider flexible approaches like "weekday vegetarianism," where you reduce animal product consumption during the week and opt for healthier choices on weekends.

Don't feel confined by diet labels or rules; instead, prioritize enjoying your food journey! Stay tuned to uncover the health benefits of embracing a whole-foods, plant-based lifestyle.

Be rewarded

“It is health that is real wealth and not pieces of gold and silver.” –Mahatma Gandhi

Embracing a whole-foods, plant-based diet (WFPB) brings a multitude of health rewards. Today, I'll illuminate some of the significant health benefits associated with plant-based eating. Did you know that adhering to a WFPB diet correlates with a decreased risk of obesity, type 2 diabetes, heart disease, and hypertension? Here's a closer look at each of these conditions:

healthy eating

Obesity:

  • In many countries, overweight and obesity claim more lives than being underweight.

  • Obesity is preventable and often stems from consuming energy-dense foods high in saturated fat, sugar, and sodium, coupled with a sedentary lifestyle.

  • Health repercussions of obesity include an elevated risk of cardiovascular disease, type 2 diabetes, musculoskeletal disorders, and various cancers like those affecting the breasts, prostate, liver, and colon.

Type 2 Diabetes:

  • Diabetes ranks as the 7th leading cause of death in the United States.

  • Complications linked with diabetes encompass vision impairment, limb amputation, and kidney failure.

  • Type 2 diabetes is largely preventable.

Heart Disease:

  • Cardiovascular disease (CVD), comprising heart and blood vessel disorders, stands as the primary global cause of mortality.

  • Four out of five CVD deaths result from heart attacks and strokes. Risk factors include high blood pressure, elevated blood glucose and lipids, and obesity.

  • These risk factors are closely tied to lifestyle choices, including an unhealthy diet and lack of physical activity.

High Blood Pressure:

  • Hypertension, or high blood pressure, imposes strain on blood vessels and necessitates increased cardiac exertion.

  • Often termed the 'silent killer,' hypertension typically presents without symptoms.

  • Untreated hypertension can lead to severe outcomes such as heart attacks, strokes, kidney failure, vision impairment, and cognitive decline.

Research underscores the undeniable health benefits of adopting a WFPB diet. Linked studies also indicate that plant-based eating contributes to weight loss and lowers LDL cholesterol levels. The best part? It's never too late to embark on this journey towards improved health!

Explore more insights here: Link

carbon footprint

Lower your carbon footprint

“Any food that requires enhancing by the use of chemical substances should in no way be considered a food.” –John H. Tobe

Another remarkable benefit of embracing a whole-foods, plant-based diet (WFPB) lies in its positive impact on the environment!

Living sustainably encompasses various practices, all aimed at staying within our ecological means and ideally, leaving the planet better off for future generations. The choices we make today hold the power to shape not only the quality and duration of our lives but also the health of our planet.

While the term "carbon footprint" may be familiar, its implications are often misunderstood. Essentially, it quantifies the total impact of greenhouse gases generated by human activities.

According to the Worldwatch Institute, an astonishing 51 percent of greenhouse gas emissions stem from livestock production! As more individuals adopt plant-based diets, the United States can make significant strides toward meeting its greenhouse gas reduction targets. By reducing meat consumption, we diminish the demand for animal products, thereby curbing both greenhouse gas emissions and the land required for livestock farming.

Moreover, the livestock industry is a voracious consumer of our limited freshwater resources. Consider this: It takes a staggering 1,799 gallons of water to produce just one pound of beef! Even a single hamburger consumes 660 gallons of water. To put this into perspective, an average shower utilizes approximately 17 gallons of water. The water required to produce a pound of animal protein dwarfs that needed for grain protein by a factor of one hundred.

Armed with these facts, it becomes evident that transitioning to a WFPB diet holds profound environmental benefits that are hard to ignore.

Need assistance in embarking on this journey? Let's chat!

Let’s talk protein

“If you keep good food in your fridge, you will eat good food.” –Errick McAdams

When transitioning to a whole-foods, plant-based diet (WFPB), many individuals express concern about obtaining sufficient protein. This concern is understandable, as meat is often perceived as the primary source of this essential macronutrient. However, numerous plant-based foods are rich sources of protein, dispelling the notion that meat is the sole or superior protein provider.

Let's delve into the question, "Why do we need protein?" Protein serves as a foundational component present in every cell of the body, earning its status as the building block of life. Comprising 20 different amino acids, proteins' functions vary based on the sequence of these amino acids. Of the 20, 9 are deemed essential, necessitating dietary intake as the body cannot produce them independently. Protein's crucial roles encompass transporting molecules throughout the body, facilitating cell repair and regeneration, bolstering the body's defense against pathogens, and fostering optimal growth and development, particularly in children, adolescents, and pregnant individuals.

While meat is often hailed for its provision of all 9 essential amino acids, a diverse array of plant-based foods can also fulfill this requirement. The Recommended Dietary Allowance (RDA) for protein stands at 0.8 grams per kilogram of body weight. To ascertain your daily protein needs, multiply your body weight in pounds by 0.36. For instance, an individual weighing 150 pounds would require 54 grams of protein daily (150 x 0.36 = 54).

Now, let's address the query, "If I'm reducing meat consumption, where can I obtain protein?" Here are some illustrative examples:

  • 1/2 cup of lentils: 9 g protein

  • 1/2 cup of chickpeas: 7 g protein

  • 3 tablespoons of hemp seeds: 10 g protein

  • 3 ounces of tofu: 8 g protein

  • 3 ounces of tempeh: 13 g protein

  • 1/4 cup of walnuts: 6 g protein

  • 1 cup of quinoa: 8 g protein

  • 1 cup of black beans: 10 g protein

These examples underscore that ample protein intake is achievable without reliance on animal products.

food shopping list

Your shopping list

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” – Ayurvedic Proverb

The traditional American diet often revolves around animal-based foods like eggs, dairy, and meat, along with processed, pre-packaged items. However, when transitioning to a plant-based diet, the focus shifts towards—you guessed it—plant-based foods.

Should you choose to include animal products, they should serve as supplementary components rather than the main feature of your meal. Here's a guide to stocking your pantry and refrigerator:

Seasonal fruits and vegetables

  • Leafy greens like kale and spinach

  • Starchy vegetables such as sweet potatoes and butternut squash

  • Whole grains like brown rice, rolled oats, quinoa, and barley

  • Healthy fats from avocados, olive oil, coconut oil, and nuts

  • Legumes like peas, chickpeas, lentils, and black beans

  • Seeds, nuts, and nut butters

  • Unsweetened plant-based milk such as almond or hemp milk

  • Spices, herbs, and seasonings

  • Condiments like nutritional yeast, low-sodium soy sauce or coconut aminos, vinegar, lemon juice, and liquid smoke

  • Beverages such as coffee, tea, and unsweetened sparkling or still water

If you opt to include animal products occasionally, seek out local farms that offer:

  • Pasture-raised, free-range poultry, beef, and pork

  • Wild-caught, sustainably sourced seafood

  • Organic eggs and dairy products from pasture-raised animals

Variety is key to a healthy diet. Aim for at least five servings of vegetables and three servings of fruit daily. Incorporate diverse grains, beans, and legumes into your meals for a well-rounded diet.

Foods to avoid

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” –Ann Wigmore

When committing to a whole-foods, plant-based diet, it's tempting to prioritize convenience. However, convenience foods are typically highly processed and less nutritious compared to whole food alternatives. Here's a rundown of foods you should limit consumption of or avoid altogether:

unhealthy food

Fast food

  • Packaged and convenience foods like chips, crackers, cereal bars, and frozen dinners

  • Processed vegan-friendly foods such as plant-based meats, faux cheeses, and vegan butters

  • Refined grains including white rice, white pasta, white bread, and bagels

  • Added sugars and sweets such as table sugar, soda, juice, pastries, cookies, candy, sweet tea, and sugary cereals

  • Artificial sweeteners like Equal, Splenda, and Sweet'N Low

  • Animal products like beef, pork, lamb, game meats, poultry, eggs, dairy, and seafood

  • Processed animal products such as bacon, lunch meats, sausage, and beef jerky

Here's a brief Ted Talk on being a weekday vegetarian that I believe you'll find enlightening: Link

changing diet

Ready to transition?

“Love yourself enough to live a healthy lifestyle.” –Jules Robson

Transitioning to a whole-foods, plant-based (WFPB) diet might feel like a big shift, but you can ease into it gradually! Here are some tips to help you make a smooth transition:

  1. Start with What You Already Enjoy: Begin by incorporating more of the plant-based foods you already like. For instance, add extra servings of your favorite veggies to your meals.

  2. Keep Favorites in Rotation: Choose one or two of your go-to meals to keep in your weekly menu. Then, explore ways to modify these dishes to fit your WFPB diet. For example, if taco night is a must, try swapping out beef for beans or tofu.

  3. Socialize Around WFPB Meals: Plan WFPB meals with friends or family. Share recipes, cooking tips, and enjoy the experience together.

  4. Experiment with New Recipes: Create a recipe book and aim to try at least one new WFPB recipe each week. Get creative in the kitchen and explore a variety of plant-based dishes beyond just salads.

  5. Stock Your Kitchen Wisely: Ensure your kitchen is stocked with WFPB-friendly foods while minimizing or eliminating unhealthy options. Preparing food ahead of time after grocery shopping can prevent reaching for unhealthy snacks when hunger strikes.

  6. Prep Your Food: Preparing snacks or meals as soon as you get home from grocery shopping can make healthy choices more accessible. For instance, having pre-cut carrots ready for snacking is more appealing than reaching for a bag of chips.

If you have any concerns or questions about transitioning to a WFPB diet, feel free to share them. I'm here to help!

Dig in!

“Your diet is a bank account. Good food choices are good investments.” –Bethenny Frankel

When it comes to creating a habit that sticks, you need to make sure to give yourself room to grow and set goals that are actually attainable. It’s also important to remember that behaviors are developed through consistency, not frequency, so start slow (like one day a week), and build from there!

Establishing habits that endure requires setting realistic goals and allowing yourself the space to evolve. Here are some strategies to help you stay on track and cultivate sustainable habits:

healthy recipe

I saved the best for last—this email is packed with recipes! Dig in and don’t forget to let me know which ones you try.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Are you excited to dive into this yummy meal plan?

As we wrap up this journey through the world of plant-based eating, we want to extend our heartfelt gratitude to each and every one of you for joining us on this adventure. Thank you for taking the time to explore, learn, and grow with us. We hope that the tips, recipes, and insights shared on this blog have inspired you to embrace the power of plants and make positive changes in your life. Your support means the world to us, and we look forward to continuing this journey together. Until next time, happy and healthy eating!

If you're not feeling your best, we are here to support you. Let's schedule a time to chat and explore how we can collaborate on a plan to help you feel better. Your well-being is important, and together, we can work towards finding strategies and solutions that align with your needs and goals.


Kristine Maceren
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