You are witnessing a dramatic rise in plant-based living.
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This fast-growing movement is happening for good reason, and it is an effective response to many of the issues we face as a culture and as a planet right now. For example, a plant-based diet is the only way of eating that has been proven to not only prevent, but reverse our #1 killer, heart disease, and our other deadliest diseases such as diabetes and cancer. Whoa! It's better for the planet, too. Perhaps you have heard the staggering statistics that point to animal agriculture as the main culprit of global environmental damage, greenhouse gases, water consumption, deforestation, and animal extinction. Reducing our intake of animal products will also reduce the unimaginable animal suffering and cruelty that takes place in the meat, dairy, and egg industries.
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so plant-based = vegan ?
Not necessarily. Plant-based and vegan are not the same, although there are obvious overlaps. In short, plant-based eating emphasizes the importance of unprocessed, plant-based whole foods. A vegan diet focuses on the avoidance of animal products. A vegan meal doesn't necessarily mean it's nutritious (for example, Oreos, potato chips, and many other processed foods are vegan). In addition, veganism is a movement that eschews animal exploitation in any capacity. An ethical vegan might use cruelty-free beauty and skin care, not attend animal entertainment shows, zoos, or marine parks, and would avoid leather, down, and wool products.
Following a plant-based lifestyle doesn't necessarily mean fully avoiding animal products like a vegan or vegetarian would. Some plant-based eaters might even include animal protein into the lifestyle, serving as more of a supporting role rather than the main event. While we can all benefit from being plant-based, every person is different and has different needs. My emphasis on plant-based eating is based on the foods I believe people should include in their diet, not exclude. No food police here!
Not necessarily. Plant-based and vegan are not the same, although there are obvious overlaps. In short, plant-based eating emphasizes the importance of unprocessed, plant-based whole foods. A vegan diet focuses on the avoidance of animal products. A vegan meal doesn't necessarily mean it's nutritious (for example, Oreos, potato chips, and many other processed foods are vegan). In addition, veganism is a movement that eschews animal exploitation in any capacity. An ethical vegan might use cruelty-free beauty and skin care, not attend animal entertainment shows, zoos, or marine parks, and would avoid leather, down, and wool products.
Following a plant-based lifestyle doesn't necessarily mean fully avoiding animal products like a vegan or vegetarian would. Some plant-based eaters might even include animal protein into the lifestyle, serving as more of a supporting role rather than the main event. While we can all benefit from being plant-based, every person is different and has different needs. My emphasis on plant-based eating is based on the foods I believe people should include in their diet, not exclude. No food police here!
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benefits of a plant-based diet
A plant-based way of eating focuses on consuming plant-derived whole foods that are unrefined and minimally processed. It's food that comes from nature, like whole grains, fruits, vegetables, nuts, seeds, tubers, and legumes. These dietary staples are full of vitamins, minerals, antioxidants, and phytochemicals which provide an abundance of nutrients for your body. Every dietary theory out there has ONE thing in common: eat more plants! We can all agree that the more vegetables and other whole plant-based foods we include in our diet, the closer we get to optimal health. There's no question about that - no nutritionist, holistic or medical practitioner will tell you otherwise. However, throughout our lives, we have been swarmed with so many different opinions that we often miss this incredibly simple and oh-so-obvious concept that is the foundation of great health. Our bodies were made to eat primarily plants. Simply adding more whole, plant based foods into our diets can help us sleep better, have clear and glowy skin, decrease inflammation, speed up recovery, feel energized, have a great mood, better immunity, reach our ideal weight, become clear-headed and alert, reduce aches and pains, and essentially feel our best. Countless studies prove that a plant-powered diet can reverse diabetes, high blood pressure, heart disease and certain cancers that scientifically generated food-like products (i.e. packaged shelf foods), genetically modified foods, and animal products promote. Many plant-based eaters will tell you that there are not only physical benefits, but that they also experience increased spiritual or emotional well-being. Compassion for others, both human and animal, compassion for self, greater clarity of individual purpose, and improved relationships are among the commonly reported side effects. Of course, this is something one would have to experience first-hand. |
is eating plant-based expensive?
As if the benefits couldn't be any better, did I mention that a plant-based diet can actually be a bargain? Here's how:
And finally, while I am all about saving money wherever possible, please remember: FOOD IS YOUR MEDICINE. The cost you spend upfront on food can save you exponentially more when it comes to health care costs and quality of life!
As if the benefits couldn't be any better, did I mention that a plant-based diet can actually be a bargain? Here's how:
- Choose whole foods, not processed - Buy ingredients rather than pre-made foods.
- Buy dried goods: Beans, lentils, peas, oats, rice, grains - eat these foods in salads, bowl meals, in soup, blend them up into a dip (like hummus). Canned versions of these are okay too, and not super expensive, but buying dry goods and cooking yourself will save tons of money, and they taste better too! If this seems overwhelming, I can help you get started!
- Buy local - Don't pay for food to be flown across the country or ocean. Local food is cheaper because there is an abundance and it doesn't have to travel far. Get to know your local farmer, or join a CSA. This will also be the most nutrient-dense food, and better for the environment, so it's a win-win-win!
- Freeze your food - When you have access to an abundance of local food, buy a lot and freeze it!
- Buy frozen - Sometimes, frozen food will be cheaper than the fresh version. It's convenient and fresh since these foods are typically frozen at peak ripeness.
- Consider shopping wholesale - Costco, Sam's Club, BJ's, and the like seem to have a lot of organic options and buying in bulk saves serious cash. There are also online companies such as Vitacost.com, Thrive Market (membership), and Amazon which can save you money on non-perishables.
- Bulk shop - Many health food stores have options to bag your own spices, grains, beans, etc. based on weight. This is usually a cheaper option.
- Cook at home - Even if you don't currently cook, you can keep it super simple and start small. There are some very basic things you can do, and I can help you with in a private cooking lesson!
- Plan your menu - Meal prepping is a great way to save time and money by cooking once, and eating from it multiple times. Again, start slow to avoid overwhelm. I would love to help you plan your weekly menus!
And finally, while I am all about saving money wherever possible, please remember: FOOD IS YOUR MEDICINE. The cost you spend upfront on food can save you exponentially more when it comes to health care costs and quality of life!
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my diet
Because I advocate a plant-based diet, people often ask me about my own diet, so here is my best answer: While it is always evolving based on the season and what I feel my body needs (less grains, more fat, more greens, less sugar, etc.), I am plant-based due to the fact that the majority of my diet is food from nature. I love the way nutrient-dense foods make me feel, and the positive effects that this has had on my health and my life. I also avoid animal products beyond just my plate. I choose not to eat cows, chickens, and pigs for the exact same reason I would not eat my dogs. However, I also eat the occasional egg (from healthy happy chickens that I know), and have chosen to be flexible at certain times, such as traveling with a language barrier. My motto is, "I do my best and don't stress the rest." If you're interested in my journey, it's here. |
recommended resources
Books:
The China Study - the most comprehensive nutrition study ever on diet and long-term health
Clean Protein - why protein is essential, how much you should get, and the best sources
How Not to Die - the foods scientifically proven to prevent and reverse disease
Idiot's Guide to Plant-Based Nutrition 2nd edition - everything you need to know about a plant-based diet
Films:
Forks Over Knives - Documentary examining how food is medicine, and disease can be controlled and/or reversed with diet
What the Health - Documentary film that health organizations DON’T want you to see
Cowspiracy - Documentary reveals the environmental eye-opening impact of factory farming
Dominion & Earthlings - Documentary - both of these films are educational and eye-opening, but can be very emotional
Internet:
NutritionFacts.org - evidence-based nutrition research presented by Dr. Michael Greger
Mercy for Animals - organization dedicated to promoting compassionate food choices and policies
One Green Planet - educational resource dedicated to a compassionate lifestyle with minimum impact on the planet
Podcasts:
Eat for the Planet Podcast w/ Nil Zacharias - conversations w/ food industry leaders, health & sustainability experts, and those redefining the future of food
Rich Roll Podcast - all things wellness, health, fitness, nutrition, art, entertainment, entrepreneurship & spirituality w/ iconic vegan ultra-endurance athlete
Books:
The China Study - the most comprehensive nutrition study ever on diet and long-term health
Clean Protein - why protein is essential, how much you should get, and the best sources
How Not to Die - the foods scientifically proven to prevent and reverse disease
Idiot's Guide to Plant-Based Nutrition 2nd edition - everything you need to know about a plant-based diet
Films:
Forks Over Knives - Documentary examining how food is medicine, and disease can be controlled and/or reversed with diet
What the Health - Documentary film that health organizations DON’T want you to see
Cowspiracy - Documentary reveals the environmental eye-opening impact of factory farming
Dominion & Earthlings - Documentary - both of these films are educational and eye-opening, but can be very emotional
Internet:
NutritionFacts.org - evidence-based nutrition research presented by Dr. Michael Greger
Mercy for Animals - organization dedicated to promoting compassionate food choices and policies
One Green Planet - educational resource dedicated to a compassionate lifestyle with minimum impact on the planet
Podcasts:
Eat for the Planet Podcast w/ Nil Zacharias - conversations w/ food industry leaders, health & sustainability experts, and those redefining the future of food
Rich Roll Podcast - all things wellness, health, fitness, nutrition, art, entertainment, entrepreneurship & spirituality w/ iconic vegan ultra-endurance athlete
I hope I have helped to clear up any confusion you may have had about a plant-based diet. I would love to hear from you, so please send me a message and tell me your story, ask me any questions, or set up a consultation if you feel you may benefit from any of my services!
