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"