Your guide to a Whole Food Plant based diet

It’s important to start out by saying this is a journey.  Most people do not go all in WFPB overnight.  Those who have serious health concerns do when they see the science.  Others test the waters to see if they can do this.  They try new recipes, look at alternatives to their favorite animal protein and migrate over time.  Wherever you are in your journey I am here for you. 

If you are brand new to this lifestyle there are a few things you will want to do:

·                      Start educating yourself:

·         Watch “Forks over Knives” to understand the health benefits and why to shield yourself from animal protein as best you can.  This documentary can be found on Netflix or you can buy it off Amazon for less than $20 (including shipping).  Also "What the Health" so you can understand why you don't hear enough about this lifestyle and "Eating you Alive" (Brenda Cobb appears in this one)

·         Watch “PlantPure Nation” to see how Nelson Campbell took this lifestyle to a small town in NC putting groups on a 21 day jumpstart where the participants saw dramatic results. This may be available on Hulu by now.

·         Watch “Cowspiracy” also found on Netflix to see how the animal agriculture is crippling our natural resources and how migrating to a WFPB lifestyle can make a difference
-    Watch "Game Changers".  EXCELLENT!!

·         If you like listening to Podcasts a great one is the Rich Roll Podcast.  He has an app for the podcast on the iphone or you can download the podcast app and subscribe to his podcast.  Both apps are free.  They are packed full of great information as he interviews the best of the best in this area.  Start with the podcasts with Dr Garth Davis (there are 2 - start with #1).  It will answer all the questions you have about your health on a WFPB lifestyle.

·         Great books to read:

o   Proteinaholic by Dr Garth Davis
    Finding Ultra by Rich Roll

o   Eat to Live by Dr Joel Fuhrman

o   How Not to Die by Dr Michael Gregor

·         www.nutritionfacts.org is a website by Dr Michael Gregor as he uncovers the studies no one is talking about because they are not funded by the meat, dairy and egg industry.  He strives to get to the truth of the studies and explain complicated studies very simply.

·                       Start feeding yourself the right foods:

1.       A Whole Food Plant Based lifestyle consists of:  vegetables, fruits, legumes, seeds, nuts and whole grains.  Limiting oil, sugar and salt.  A raw living food lifestyle would exclude the whole grains and use only seeds and nuts to make crackers, etc as well as sprouting the beans and peas to increase their nutritional value.

2.       Here are some great websites and cookbooks to get great recipes:

o   www.happyherbivore.com, www.ohsheglows.com, www.plantpurenation.com, www.minimalistbaker.com, www.chocolatecoveredkatie.com

o   Any Happy Herbivore cookbook you can find

o   PlantPure Nation cookbook

o   The Plant Power Way by Rick Roll and Julie Piatt

o   No Meat Athlete (the latest one)

3.       There are some good alternatives to your animal protein:

o   “Beyond Beef” brand of both chicken and beef – best option we have tried for ground beef

o   Morningstar farms has some great things to try.  Our faves – Riblets, buffalo bites, sausage patties, spicy chickn patty, black bean burgers and other burgers
-  Gardein and Quorn make good beef and chicken options

4.       Options for eating out fast food:

o   Wendys – baked potato (grab some salsa at nearby gas station to load on), veggie burger (in some locations)

o   Panera – Edamame blend bowl, black bean soup or garden vegetable soup with classic salad, oatmeal

o   Starbucks – Decaf soy latte and oatmeal.  Some locations have coconut milk to add to coffee as creamer

o   Taco Bell – bean burrito fresco style, spicy potato tacos fresco style (fresco style will eliminate the sour cream and cheese and add salsa)

o   Bojangles – Pinto beans, dirty rice (pick out chunks of meat), green beans

o   Burger King – Impossible whopper 😍, veggie burger and side of apple slices

o   Chicfila – kale salad, market salad (hold the chicken and cheese) and fruit cup
o   McDonalds – oatmeal (that's it!)
- Subway - some have veggie burgers.  If not load up the veggies on a sub and add vinagrette

       

Get support

o   Head to www.plantpurepods.com and get your free login to access their site for meetings in your area promoting the WFPB lifestyle through health education, screenings of documentaries, veg fests, potlucks and lots of networking for the best resources out there to encourage and motivate!  

Journey to Incredible Health facebook group - I run this to provide tips and tricks to people wanting to eat better.  Feel free to join us!