Natural Healing Support
& Coaching

 
This is  NOT  a Vegan lifestyle  – true vegan diet is strictly no animal products, including wearing leather items, honey and even wearing wool or silk.  Vegan diets can be quite the opposite of healthy,  there are no Twinkies, unlimited chips, cookies and other unhealthy overly processed toxic treats here!

A natural plant-based diet focuses on whole, minimally processed foods that come primarily from plants. It excludes or minimizes animal products and refined foods. This diet is based on the principles of eating whole, unrefined, or minimally refined ingredients and food that comes from plants, free of animal ingredients, from local or self-grown Organic sources, where possible.   Nutrient dense foods, in their raw state provide many of the required nutrients and minerals a body needs for fuel.    Highly processed foods (fast food and tv dinner types of food) have had most of the nutrients cooked out and replaced with artificial flavor enhancers, preservatives, colorings and unidentified fillers.   Very rarely will the product match the enticing picture on the box! Let’s touch on what Organic means as used in this context – it means in it’s natural state – that is, NOT Genetically Modified, and certainly NOT drenched in Pesticides and other products! Farm to Table should NOT require the farmer to wear HazMat protective clothing!

One of the first questions I get asked is “Where do you get your protein from?”
Well, I get my protein from the same place ‘your protein’ gets it’s protein from!

Making small changes will be key in transitioning to a plant-based lifestyle, but the important thing is to make a start, today!  There are many good online resources that provide tasty, exciting meal plans and recipes to start experimenting with.  Start with meatless Mondays, and keep going till it’s only one meal a week that includes meat!

Preparation is key to success; know where you can make rapid changes immediately – by removing those tempting unhealthy ‘toxic’ items from your pantry.   Reading labels is a start, but also research some of those ‘chemical additives and see what is in the foods being marketed to families in this country! Opening the fridge and seeing colorful veggies cleaned and prepped in clear glass storage containers will make prepping a salad for lunch so much easier – you’ll not be tempted to snack on ‘junk’!    Remember to read the labels on salad dressings, they hide chemicals in there too – avoid SEED OILS!  Stick to a quality Extra Virgin Olive Oil and/or Avocado Oil.

Key Components

1. Whole Grains: Brown rice, quinoa, whole wheat bread, whole grain pasta, and oats.
2. Vegetables: Dark leafy greens, broccoli, bell peppers, carrots, and a variety of colorful vegetables.
3. Fruits: Berries, citrus fruits, apples, bananas, and avocados (yes, avocados are a fruit!).
4. Legumes: Lentils, chickpeas, black beans, kidney beans, and peas.
5. Nuts and Seeds: Almonds, sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds.
6. Healthy Fats: Avocado oil, olive oil, and nuts and seeds.
7. Herbs and Spices: Used to add flavor instead of salt and sugar.

Sample Meal Ideas

• Breakfast: Oatmeal with fruit and nuts, whole grain toast with avocado spread
• Lunch: Lentil soup with whole grain bread, quinoa salad with roasted vegetables
• Dinner: Grilled vegetables, Portobello on the grill, with brown rice and a drizzle of olive oil, black bean and sweet potato enchiladas

Tips for Success

1. Plan Ahead: Meal prep and make a shopping list to ensure you have the ingredients you need.
2. Focus on Variety: Include a variety of foods in your diet to ensure you’re getting all the necessary nutrients.
3. Cook from Scratch: Avoid processed and packaged foods by cooking meals from whole ingredients.
4. Consult a Professional: If you have specific dietary needs or concerns, consult with a registered dietitian or healthcare provider for personalized guidance.

Benefits

1. Weight Management: Plant-based diets tend to be high in fiber and low in saturated fat, making them beneficial for weight management.
2. Heart Health: The emphasis on whole grains, fruits, and vegetables can help lower cholesterol and blood pressure.
3. Cancer Prevention: A diet rich in plant-based foods has been shown to reduce the risk of certain cancers.
4. Gut Health: The high fiber content in plant-based foods can promote a healthy gut microbiome.

Remember, a natural plant-based diet is not a one-size-fits-all approach. Be sure to consult with a healthcare professional or registered dietitian to determine the best plan for your individual needs and health goals.

One of the first questions I get asked is “Where do you get your protein from?” Well, I get my protein from the same place ‘your protein’ gets it’s protein from! Meat, Sea Food and Fish are not recommended, due to high toxicity from heavy metals and the potential for parasites, amongst other reasons and the biggest reason is the damage meat can cause to the body.    Meat, is not recommended in general, however if it must be consumed, it should be Grass Fed meat from a local farmer and the quantity of meat should be the smallest item on the plate.  Again, the concern is toxicity from pharmaceuticals passed through livestock and parasites. However reducing meat has been proven to reduce the incidence of many chronic diseases.

Dairy produce needs a whole page on it’s own, suffice to say it has many of the concerns noted for meat above.   However, many people suffering from chronic skin conditions claim that cutting out dairy from their diet, proved to be beneficial in just a few short weeks.

Best thing about this Plant-Based plan is you are eating REAL food, you do not need to worry about counting calories!  There is no limit to eating fruit and vegetables, just add some legumes, beans and a few complex carbs (not too many) and a small handful of raw nuts! The calories are hiding in sugary drinks, pre-packaged food, fast food which can have 52 added ingredients (yes, in one famous Chicken Sandwich!). By cutting out the ‘bad choices’ you are freeing yourself from worry.

Learn to read the labels of any item that has more than one ingredient; be smart about identifying all the new names they come up with for sugar like sucrose, glucose, fructose, etc.   If it ends in …ose, it’s probably not good.  Remember:   if you can’t pronounce it, you probably shouldn’t eat it!

One last thing, you are going to be looking at your pantry, your fridge, meal planning for you and possibly your family. Scratch cooking can be a family event and kids need to learn these skills somewhere! These changes will help anyone and everyone not only feel better immediately, but set good habits into the future. Even if you are not 100% plant based to start with, set goals and over time, make little changes to accommodate everyone’s tastes. Be prepared…….Organic (clean) produce does cost more, but you will no longer be filling your shopping cart with expensive sugar filled soda’s and chemical laden snacks.

Oh yes, and when you have a bad day and fall off the vegetable cart, dust yourself off and get right back on. Tomorrow is another day….
Until next time.
Helen