Going plant-based has been known to help lose and maintain a healthy weight. It also; boosts your immune system, lowers cholesterol, lowers blood pressure, reduces inflammation, heals the digestive tract, reduces your risk of cancer, reverses heart disease, and reverses type 2 diabetes! Many that adopt this lifestyle have been able to reduce medications or go off of them completely. Athletes are seeing peak performances when switching to a plant-based diet. Phew! That was a lot, I think you get the picture.
What is a whole food plant-based diet?
A whole food plant-based lifestyle focuses on minimally processed foods. Such as; fruits, vegetables, tubers, legumes, seeds, nuts, whole grains, and occasional meat alternatives like tofu. Typically, when the term “plant-based” comes to mind most think of salad. Lots and lots of salad. I promise you don’t have to only eat salad to thrive with a plant-based lifestyle! There are endless options of delicious pasta, veggie burgers, wraps, casseroles, stews, desserts, and more!
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IS GOING PLANT-BASED HEALTHY?
Of course, it is! Since a plant-based diet focuses on consuming primarily whole plant foods, you’re consuming foods close to their natural form. This diet cuts out processed additives and sugars. You’ll also be consuming a fantastic amount of crucial vitamins and minerals that will do nothing but good for your body.
Check out this site for more on health benefits.
WHOLE FOOD PLANT-BASED VS. PLANT-BASED
Plant-based vs. Whole Food Plant-Based, there is a difference! It can become a little confusing nowadays, with the term “plant-based” thrown around often. And where do vegans fall into all of this? Here are the differences.
Plant-Based Diet: Someone on a plant-based diet occasionally consumes oil and processed foods. Generally, a plant-based diet focuses on getting 80%-90% of their calorie intake from whole foods. Someone eating this way may consume small amounts of animal products but would still consider themselves plant-based. The Blue Zones Diet is an excellent example of this eating style.
Whole Food Plant-Based Diet: Someone on a whole food plant-based diet does not consume meat, dairy, oil, or processed foods. They focus on getting 100% of their calorie intake from whole foods. This diet has proven to prevent or reverse illnesses from consuming the Standard American Diet (aka SAD). For more information on how and why the eating style works check out, The Future of Nutrition, by T. Colin Campbell or How Not to Die, by Michael Greger M.D.
Vegan Diet: A vegan diet abstains from all animal products. They do consume oil and processed food.
With that said, someone can be a plant-based vegan or vegan or just plant-based. I know, I know, it can be confusing. However, when it comes to optimizing health, getting the processed sugars, oils, added hormones, and chemicals out of our bodies, the Whole Foods Plant-Based diet is the way to go.
WHAT YOU CAN EXPECT FROM THIS BLOG
My training is all about the Whole Foods Plant-Based diet. This blog specializes in whole food plant-based cooking. These recipes will not contain processed foods or oils. Since switching to a plant-based diet I’ve seen an incredible improvement in my overall health and I want to use this site to help others do the same! I’ve always been a creative problem solver, so cooking without oil has been a fun challenge. My recipes are simple, and packed with flavor that anyone can make.
WHOLE FOOD PLANT-BASED DIET FOOD LIST
Fruits: banana, strawberries, blackberries, blueberries, raspberries, apples, peaches, pears, lemon, lime, orange, grapefruit, kiwi, grapes, melons, mango, tomatoes, avocado, etc.
Vegetables: leafy greens, broccoli, cauliflower, cabbage, brussels sprouts, asparagus, peppers, cucumbers, zucchini, butternut squash, parsnip, sprouts, microgreens, celery, eggplant, mushrooms, etc.
Tubers – Starchy Root vegetables: white potatoes, gold potatoes, sweet potatoes, Japanese sweet potatoes (purple), ginger, garlic, red onion, white onion, sweet onion, etc.
Legumes: peanuts, black beans, kidney beans, great northern beans, chickpeas, green beans, lentils, etc.
Seeds, nuts, and nut butter: cashews, almonds, pistachios, walnuts, pecans, sunflower seeds, peanuts, almonds, or cashew butter, etc.
Whole Grains: brown rice, wild rice, quinoa, millet, buckwheat, barley, etc.
Milk alternatives: almond, cashew, coconut, or soy milk.
Plant-based alternative proteins: tofu, tempeh, or seitan.
Spices, herbs, and seasonings (fresh or dried): cilantro, parsley, dill, chives, garlic, onion, turmeric, ginger, rosemary, basil, chili powder, etc.
For more resources on a plant-based diet check out this page.
5 TIPS ON HOW TO START A PLANT-BASED DIET
It can be a little overwhelming to know where to start. It was for me! I had a lot of questions and stumbled along trying to get it right. Here are some tips.
1.) Start slow: This is essential. Our bodies are chemically addicted to the processed foods we eat. When switching to plant-based overnight, you will have withdrawal symptoms, and it will be harder to keep going. Start with one meal and eat it for a week. Then move to the next meal until all of your meals and snacks are entirely plant-based. Note: If you do have the personality that can switch overnight, go for it!
2.) Keep it simple: Try not to stress over protein, calories, or carbs. Focus on consuming whole foods until you’re full.
3.) Avoid processed foods when shopping: When grocery shopping, shop the perimeter of the store. Most of what you’ll be buying will be in the produce section. When you go to the middle of the store, it will be for canned vegetables or beans, rice, quinoa, and spices.
4.) Be Prepared: Being prepared will amp your success! Create a meal plan, make a grocery list according to that plan, and stick to the list when shopping. You can easily meal prep lunches and snacks for grab-and-go options. When you cook dinner, cook enough for leftovers, this will cut down on cooking and give you an easy meal option if you’re too tired to cook after work.
5.) Try new things: Changing your eating style will introduce you to a whole new world of cuisines, ingredients, and flavors. Explore the produce section! If you see something you’ve never tried, grab it and look up some ways to work with it.
For help around the grocery store and your first three days of plant-based recipes, subscribe to our email club and get your free Plant-Based Beginner’s Guide!
Additional resources:
Websites:
- Nutrition Studies
- Forks Over Knives
- Dr. Esselstyn, Prevent and Reverse Heart Disease
- Ornish Lifestyle Medicine
- Nutrition Facts
Documentaries:
- Forks Over Knives on Youtube
- The Game Changers on Netflix
- Diet Fiction Amazon on Prime
- The C Word on Netflix