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How to get started on a Whole-Food, Plant-Based Diet

 So, you decided you want to get started on changing your life and taking control of your health, but you have no idea where to even begin eating this way. Well, I am here to help! Just follow the guidelines below and you will find how easy it is. 


If you haven't already, I suggest you watch one of the Plant-Based Documentaries that are available pretty much everywhere-Youtube, Netflix, Hulu, Prime Video, etc. Most are free to watch. They will give you an abundance of info and also motivate you to get going!


STEP 1:

Reduce your intake of Dairy. 

This one is hard for a lot of people, and I understand you love your cheese (I did too!), but it is so worth it in order to get healthy. There are cheese alternatives you can easily make that are absolutely delicious! If you really have a hard time giving it up, I recommend reading the book called: The Cheese Trap, by Neil Barnard. 

Substitute your Dairy milk with plant-based milk, such as, Almond, Oat, Cashew, Coconut, Rice, or Soy. They are delicious!

STEP 2:

Reduce your intake of Animal Protein & Increase your intake of Fruits & Vegetables

Animal protein and fish are greatly reduced when switching over to a Whole-Food, Plant-Based Lifestyle. 

Begin by removing animal protein from your lunch and adding a Plant-Based protein such as Beans, Seeds, Nuts, or Quinoa. 

Then the next day, remove it from Dinner, then eventually, none at all. You will be shocked at how easy it is to do and you taste buds change by eating this way, so food will taste amazing to you and you won't miss the meat. 

Step 3:

Embrace whole grains

Carbs get a bad rep. Not all carbs are created equal. You want to eat carbs that come in their whole and natural state. That means, bananas, squash, potatoes, brown rice, whole-wheat pasta, whole-grain breakfast cereal, whole wheat bread, green peas, & corn. 

These foods are delicious, filling, and high in fiber and nutrients that will keep you feeling fuller longer. 

Embrace whole grains, but avoid processed grains, such as anything that is listed as having enriched wheat flour, crackers, chips, pretzels, and cookies. 

Step4:

Consume healthy fats

Before transitioning to a WFPB lifestyle, you were likely getting your fats from animal protein and dairy. Now you will get your fat from nuts, nut butter, seeds, and avocados. (the good fats) 

It is highly recommended you avoid ALL oils, even the so-called healthy ones, like Olive, Grapeseed, etc. There is no such thing as Healthy oil. They all clog your arteries and are nothing but fat. The bad kind of fat at that. You can saute' your veggies in vegetable broth, water, or nothing at all if you have a good non-stick pan. 

Step 5:

Increase your plant protein

Plants have protein! Yes, I know, it seems crazy, but it's true! Vegetables have protein, but the highest amount of protein will come from beans, lentils, quinoa, and peas. Throw some beans in your salads, make a soup, a chili, or a bean burger. 


There you have it!! It is really not hard to stick to once you get going. Once you see how great you will feel, you will never want to go back to the chemically-laden foods that caused your health problems in the first place! 


HOW TO NATURALLY LOWER YOUR BLOOD PRESSURE

High Blood Pressure? Read this



Most people think in order to lower their Blood Pressure, they either have to take prescription medication or a supplement. Do you know that you can lower it by just changing your diet? Namely a Whole-Food, Plant-Based Diet. Now, hear me out. I put this to the test to see if it would work. I ate only Plant-based foods, such as beans, legumes, vegetables, fruits, whole grains & pasta. Before I started on this journey, my BP was around 160/90 all the time. My doctor wanted me to get on prescription meds, but I told her, let me try eating healthy, and see if I can lower it myself. Well, shockingly, to me, after eating this way for only 2 days, my BP dropped to a staggering 120/70!!! And it stayed that way. I even tested it and purposely went off my plan for one day, and I kid you not, the very next day, it was back up to 160/90, and even higher later on in the day. So, I got right back to eating WFPB, and the next day I checked it, it was back down to perfect!! And it has been normal ever since. Not only that but the pain I was having in my heel from Plantar Facisits was gone in one day! I had tried everything to get rid of the pain, but nothing worked.  I used to almost cry in pain every morning getting out of bed because the pain was so excruciating. I was shocked when I stepped out of bed and started walking....with NO PAIN!!! FOOD AS MEDICINE is a very true statement. 


To say I am excited about this way of eating is putting it mildly. I could go on and on about the huge benefits I have faced eating this way. Let me make this clear that this is NOT a diet..... it's a lifestyle change. You can't stick with it for a while, then go back to eating the artery-clogging foods you were and expect to stay healthy. 

***This is much better than taking Prescription drugs that have all kinds of side effects and don't work half the time. Also, Search: BP and a Plant-based diet and you will see MANY articles saying exactly what I am telling you here. 

If you want more info on how to get started on this type of lifestyle that will change your life, you can do the following:


  • Watch Forks over Knives, Game Changer, What the Health, and many others that explain it. I love Forks over knives because it shows the science behind it. 

  • Join my Plant Strong Lifestyle Group on Facebook to learn more and get fantastic recipes and tips (be sure to answer the questions and I will add you)   https://www.facebook.com/groups/plantstronglifestyle 

  • Check out my blog  "Getting started on a WFPB diet"


 Happy New Year from Parker Nutrition Center! I wish ALL of you a year full of Abundantly Good Health! 








You can adopt a Plant-Based lifestyle

 If you've noticed in my title, I did not put Plant-based DIET. I put LIFESTYLE. This is not a temporary way of eating, or at least it shouldn't be. Diets are something you go on in order to drop a few pounds, then what happens? You go right back to eating the foods that got you fat in the first place. 

Some people think they cannot possibly stick to a plant-based way of eating. I used to think that. Once you try it (even for a week), and you see the difference in how you look and how you feel, it will motivate you to stick with it. Right away, you lose inches, you lose all the bloating, and you just basically feel great! For me, I sleep amazing since eating this way. I notice when I go off, that is when the bloating comes back, I feel sluggish during the day,  and I cannot sleep at night. Trust me, your taste buds WILL change. I love foods I never really cared for. Veggies taste amazing to me now. 

Sometimes you have a hard time sticking to this plan. Whether it be because you just crave something that is not plant-based, or you went out to eat and blew it. Whatever the reason, just pick yourself up and get right back on track. The longer you stay off this plan, the harder it is to get back on track. With pretty much any restaurant you go to, you can find something that you can eat. Baked potato with some steamed broccoli on top, a big salad, etc. Just steer clear of the basket of white, processed bread they bring to the table. 

Some of the ways that have helped me get back on track is to watch, or re-watch documentaries, such as Forks Over Knives, What the Health, Eating you Alive, The Game Changers (One that EVERY man needs to watch!) or Hungry for Change (My personal favorite)  They always encourage me and help me to start eating right again. 

It's easier when your entire household is eating the way you are, but that is rare. It can still be done, just let your family know this is what you are doing, and to please not bring unhealthy food into the house. Even so, you can do this, you just have to get and stay motivated. Your health is worth it! 

I have had people tell me that they just are not losing weight on this way of eating. Hard to believe, but maybe you are consuming oil, which is a huge no-no, or maybe you are still putting butter on your potatoes or pasta. One thing I tell people is to eat a huge salad every day along with a big bowl or 2 of bean soup filled with every veggie you'd like, and plenty of water. And have a bowl of oatmeal for breakfast or Overnight oats. 

Search Plant-based recipes and you will find there are a lot of great ones out there. When tempted to eat something you shouldn't, go for a walk instead, or drink a big glass of water. Read a book, or watch TV, whatever it takes to get your mind off that craving. Grab some raw veggies, or make yourself a smoothie. I don't recommend drinking smoothies every day, as you should not drink your calories, but when you just need something to take the edge off your hunger, then go ahead. 



I hope this has helped. I also highly recommend any books by Rip Esselstyn, Caldwell B. Esselstyn, Dr. Gregor, and T. Colin Campbell. Staying informed will be a huge help. 

Strawberry Banana Smoothie bowl


Strawberry Banana Smoothie Bowl. Vegan and Oh, so delicious! 

I love smoothie bowls first thing when I wake up. Very filling and yummy!

Coffee?

 I get asked a lot if you can drink Coffee on a Plant-Based Diet. The answer is a resounding YES!! But, there are exceptions if you want to stay Plant-based. 


#1 Use only Plant-based milk or Creamers. Such as Almond, Oat, Cashew, Soy, etc. No cows milk as obviously its Dairy. No sugar, but you can have natural sugar such as Xylitol, Stevia or if you have to, you can use Pure Cane sugar, but use sparingly. The best thing is to drink it naked, but that for most people is very hard. If you are like me,  I like a little coffee with my creamer 😉  I have cut down a lot though. 


#2 Limit intake to no more than 2 cups per day. We want to get ALL of our water in, so make sure you save room for that. 


As you can see in the photo, I am using my Christmas cup. I use it all year long, because, well, I just love Christmas 😀


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