Free Self Paced Course
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Part 1: Reasons & Benefits
Reasons & Benefits
In a nutshell, whole food plant based means a diet consisting of fruits, vegetables, grains, legumes, nuts, and seeds that are consumed as unprocessed as possible. You can read more about this concept here and we will also give you much more information on what exactly to eat in the next part of the course. In the 4th part of the course, you will even receive a 3-day meal plan with awesome recipe ideas to inspire you.
At the end of each lesson, there will be a small take action step for you to really get going and strengthen your commitment. So without further ado, let’s start with why exactly a whole food plant based diet is the diet we are meant to eat and why it is beneficial for us in so many ways.
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Part 2: What to Eat & Avoid
Part 2: What to Eat & Avoid
You are probably aware that fruits and vegetables are incredibly healthy, fight disease and give you a boost of energy. But these alone probably won’t always cut it, since it’s hard to fill up on these and stay satiated in the long run. So what else is there to enjoy that doesn’t compromise your health?
A diet full of natural and whole food sources would be ideal. Nature’s little perfect packages come with all the nutrients your body needs in order to digest these foods properly, to keep you in a healthy state, and prevent disease.
When something is unrefined, it means that all the fiber, water, and important micro-nutrients are still intact, giving your body the full load of goodness. Once you start stripping away more and more nutrients, the quality of the food gets worse and worse – until you’re left with pure sugar or pure fat (oil).
The more you process or refine a food, the less healthy nutrients it contains. An avocado, nuts or seeds are very health-promoting – but if you strip away all the phytonutrients, fiber, minerals, and vitamins, you’re left with pure oil. Of course there’s a middle ground and some foods in between these two extremes that you can eat as well.
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Part 3: Transition foods
Part 3: Transition foods
In the last part, we showed you what a healthy plant-based diet should look like. We first wanted to emphasize the importance of eating whole foods like vegetables, fruits, and whole grains or potatoes.
But we understand that it’s not as easy as that for most people. It wont be easy in the beginning, but well worth it in the end. Vegan diets can seem incredibly restrictive and downright impossible. This is why you need to come to terms with yourself regarding cravings and your transition.
If you keep falling off the vegan wagon because you have only so much time and still need your convenience food or your comfort food after a long day at work – we get it. You don’t want to know how many months it took us to finally say goodbye to cheese!
Luckily, there are so many packaged foods that are actually vegan these days. We had no idea about vegan convenience products back when we made the transition and today, we don’t even find that very attractive anymore. The good thing is that your taste buds and preferences change over time and you’ll start to want less overly salty or sweet foods. This a hard one to swallow at first, BUT IT WILL HAPPEN. Start with the basics…
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Part 4: Meal Plan & Recipes
Now that you’re aware of all the amazing benefits a diet full of whole and fresh foods can have on your overall health, we’d like to show you a few examples of your daily meals and snacks. Depending on your preference, the different recipes are interchangeable – also, your hunger levels can vary and need to be taken into account.
The snack meal can be eaten anytime when you feel like it or you can of course omit it if you’re not hungry at all. Feel free to eat more or less than what we suggest and honor your appetite.
The following meal plan has roughly 2,000 calories and is meant for one person, since we found that most people embark on this journey by themselves and don’t usually have a partner to do this together with. The meals will also meet all of your nutritional requirements for the day up until 90-100% most of the time (depending on your size).
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Part 5: Common Questions
Part 5: Common Questions
If you’re looking into the topic of vegan-ism and plant-based eating, then you might have a lot of questions coming up. Is this even healthy and manageable? Don’t I miss out on something and what would the other people say?
But not only that – most of the time, our friends and family members have a quite a few things to say about this too. Funny enough, nobody would comment on you eating a paleo diet or getting fast food every other day… but fruits and veggies suddenly sounds downright dangerous.
We wanted to help you answer some of the most common questions and concerns regarding this diet. Education is key, so please read further articles or books on the topics you want to learn more about so you can win any argument around the health benefits of a plant-based vegan diet.
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Part 6: Tips for Transitioning
Part 6: Tips for Transitioning
Welcome to the final part of our 6-Part Course about transitioning to a whole food plant based lifestyle.
In this part we're going to share with you our top secrets to success on a plant-based diet and lifestyle to help you avoid the biggest pitfalls along the way. Since hopping on a fad diet for a few days or weeks is rather easy to do, we want to create lasting changes for your health, the animals, the people, and the planet.
Part 1: Reasons & Benefits
In a nutshell, whole food plant based means a diet consisting of fruits, vegetables, grains, legumes, nuts, and seeds that are consumed as unprocessed as possible. You can read more about this concept here and we will also give you much more information on what exactly to eat in the next part of the course. In the 4th part of the course, you will even receive a 3-day meal plan with awesome recipe ideas to inspire you.
At the end of each lesson, there will be a small take action step for you to really get going and strengthen your commitment. So without further ado, let’s start with why exactly a whole food plant based diet is the diet we are meant to eat and why it is beneficial for us in so many ways.
Nutrition SciencePart 2: What to Eat & Avoid
You are probably aware that fruits and vegetables are incredibly healthy, fight disease and give you a boost of energy. But these alone probably won’t always cut it, since it’s hard to fill up on these and stay satiated in the long run. So what else is there to enjoy that doesn’t compromise your health?
A diet full of natural and whole food sources would be ideal. Nature’s little perfect packages come with all the nutrients your body needs in order to digest these foods properly, to keep you in a healthy state, and prevent disease.
When something is unrefined, it means that all the fiber, water, and important micro-nutrients are still intact, giving your body the full load of goodness. Once you start stripping away more and more nutrients, the quality of the food gets worse and worse – until you’re left with pure sugar or pure fat (oil).
The more you process or refine a food, the less healthy nutrients it contains. An avocado, nuts or seeds are very health-promoting – but if you strip away all the phytonutrients, fiber, minerals, and vitamins, you’re left with pure oil. Of course there’s a middle ground and some foods in between these two extremes that you can eat as well.
Nutrition SciencePart 3: Transition foods
In the last part, we showed you what a healthy plant-based diet should look like. We first wanted to emphasize the importance of eating whole foods like vegetables, fruits, and whole grains or potatoes.
But we understand that it’s not as easy as that for most people. It wont be easy in the beginning, but well worth it in the end. Vegan diets can seem incredibly restrictive and downright impossible. This is why you need to come to terms with yourself regarding cravings and your transition.
If you keep falling off the vegan wagon because you have only so much time and still need your convenience food or your comfort food after a long day at work – we get it. You don’t want to know how many months it took us to finally say goodbye to cheese!
Luckily, there are so many packaged foods that are actually vegan these days. We had no idea about vegan convenience products back when we made the transition and today, we don’t even find that very attractive anymore. The good thing is that your taste buds and preferences change over time and you’ll start to want less overly salty or sweet foods. This a hard one to swallow at first, BUT IT WILL HAPPEN. Start with the basics…
Nutrition SciencePart 4: Meal Plan & Recipes
Now that you’re aware of all the amazing benefits a diet full of whole and fresh foods can have on your overall health, we’d like to show you a few examples of your daily meals and snacks. Depending on your preference, the different recipes are interchangeable – also, your hunger levels can vary and need to be taken into account.
The snack meal can be eaten anytime when you feel like it or you can of course omit it if you’re not hungry at all. Feel free to eat more or less than what we suggest and honor your appetite.
The following meal plan has roughly 2,000 calories and is meant for one person, since we found that most people embark on this journey by themselves and don’t usually have a partner to do this together with. The meals will also meet all of your nutritional requirements for the day up until 90-100% most of the time (depending on your size).
Nutrition SciencePart 5: Common Questions
If you’re looking into the topic of vegan-ism and plant-based eating, then you might have a lot of questions coming up. Is this even healthy and manageable? Don’t I miss out on something and what would the other people say?
But not only that – most of the time, our friends and family members have a quite a few things to say about this too. Funny enough, nobody would comment on you eating a paleo diet or getting fast food every other day… but fruits and veggies suddenly sounds downright dangerous.
We wanted to help you answer some of the most common questions and concerns regarding this diet. Education is key, so please read further articles or books on the topics you want to learn more about so you can win any argument around the health benefits of a plant-based vegan diet.
Nutrition SciencePart 6: Tips for Transitioning
Welcome to the final part of our 6-Part Course about transitioning to a whole food plant based lifestyle.
In this part we're going to share with you our top secrets to success on a plant-based diet and lifestyle to help you avoid the biggest pitfalls along the way. Since hopping on a fad diet for a few days or weeks is rather easy to do, we want to create lasting changes for your health, the animals, the people, and the planet.
Nutrition Science