Plant Based Food Counts.

Eat Like Your life Depends on It

Because It Does

What is Whole Food Plant-Based Eating and nutrition?

We are hearing the word plant-based nutrition more and more around us. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, one has to wonder what this is all about.

 Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.

 As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease. This is likely why the recent ideas put forward to improve our world and health is the plant-based nutrition. Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribing medication. 

 Whether you want to save the animals, become healthier or simply feel better, the plant-based nutrition is a great option for those of us who want to be a better and healthier person. Choosing a plant-based nutrition doesn’t have to be a complex commitment.

IS IT RIGHT FOR ME?

healthy-food-1487647_1280Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition.

It was once believed that you needed to add animal protein in your meals to increase muscle mass. In fact, the strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 4409 lbs. that is 10 times its body weight. It would be like a 200 lb. individual lifting 2000 lb. If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater!

Our Approach

 Plan Your Meals in advance

Here are our favorite ideas for breakfast, lunch and dinner:

 Breakfast

  • Bran cereals with bananas and plant-base milk (this will be a winner for your fiber intake).
  • Oatmeal in a jar (see recipe in the next chapter)
  • Vegan bread with natural peanut butter and no sugar added jam
  • Fruit salad

Lunch

  • Salads
  • Wraps
  • Soups

Dinner

  • Veggie Burger with sweet potato fries
  • Vegetable, black beans and rice stir fries
  • Grain bowls
  • Grains with roasted vegetables

 

THE 3 PRINCIPAL REASONS TO START PLANT-BASED NUTRITION NOW:

  1.  Improve your health:

    Most western diet consume double the recommended daily intake of protein which can also cause issues with digestion. By reducing your intake of animal food, you will most likely reach the recommended daily intake of protein without surpassing it. In addition, an increased consumption of vegetables, grains and beans will bring more fiber into your nutrition. Most western diet don’t consume enough fiber and that can lead to inflammation of the digestive tract, constipation and hemorrhoids.

  2. Succeed in weight loss and weight management

     In general individuals who are on a plant-based nutrition tend to consume fewer calories than other types of nutrition. That is because most of their calories are coming from healthier options and fewer calories per weight. Some studies indicate that individuals who had a plant-based nutrition with reduce sodium consumption (2300-1500 mg a day) showed a reduction in blood pressure and increased weight loss.

  3. Prevent or manage a chronic disease:

    Research demonstrates that individuals on a plant-based nutrition can prevent or manage chronic disease. A report published by the World Health Organization recommended that a daily intake of 400 g of fruits and vegetable would contribute to preventing chronic diseases which include diabetes, heart disease, cancer and obesity.

Honest Results

How to Lose Weight on Plant-Based Nutrition

In general, individuals who are on a plant-based nutrition tend to consume fewer calories than individuals who consume animal protein since most of their calories are coming from healthier options and fewer calories per weight. Not all plant-based food is healthy, here’s a few suggestions to increase your chance of losing weight on a plant-based nutrition.

 Eat More Fruits and Vegetables

Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. To fight weight gain, reach the recommended daily intake of 400g of fruits and vegetable.

 Reduce Your Sodium

Sodium might be considered a plant-based food but there is a strong warning to decrease our consumption so that we don’t exceed the requirements of 2300 mg of sodium consumption daily. That said, it is important to understand that plant-based food doesn’t always mean healthy food. According to some research, individuals who eat a plant-based nutrition with reduce sodium consumption (2300 mg a day) showed a reduction in blood pressure and increased weight loss.

 Reduce Your Sugar

Sugar is the other plant-based food to beware of. It is recommended to stick to less than 50 g of sugar a day. We challenge you to start looking at the labels of the food you eat on a daily basis and identify the amount of sugar intake you get from those foods. Many companies hide the ingredient by using multiple names to describe the sugar added, they use at least 60 names for sugar on labels.

By reducing your sugar intake, you increase your chance of losing weights and staying healthy while preventing chronic disease. Reading labels can be difficult, look for the word sugar on the nutrition label, you will be able to identify how many grams of sugar is in the product. 

The "Hierarchy of Foods"and Nitrition

The Health benefits of Proper Food Combining

The "Foods that Fight Pain"

Sports Nutrition

Weight Loss: Isn't All About Diet; It's A lifestyle

Vitamins & Suppliments: Are they Necessary?

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Having Trouble Finding a Nutritous Balance?

You’re Not Alone. We’re Here to Help!

While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many of us still refuse to change our nutritional habits to increase our quality of life and health. Many people believe that exercising, medication and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 75–80% nutrition and 20–25% exercise. The best approach remains a balanced nutrition with a lot of variety and refrain from overindulging.