Experiment with whole plant-based cuisine prepared from scratch based on nutrient rich ingredients. and casual recipes for active people. The course is focused on practical and simple ways to make healthy cooking easy for you. learning what kinds of food to eat before, during and after your workouts in order to maximize your energy and promote faster recovery.
The class features colorful and tasty casual plant-based dishes, mostly gluten-free. Including: drinks & smoothies, breakfast and brunch, as well as balanced power bowls and some nutritious snacks. All are deliciously satisfying and help to support an active, busy lifestyle.
Whole-food plant-based cuisine made easy! Experiment with ingredients, techniques and preparing colorful and tasty plant meals. Certified Plant Based Pure Energy Chef, achieved from the Blue Lotus Plant based Academy in Thailand.
Registered Yoga Alliance Yoga Teacher
A Whole-Foods, Plant-Based Shopping List
Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.
Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.
Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, etc.
Spices, herbs and seasonings: Basil, rosemary, turmeric, curry, black pepper, salt, etc.
Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
Plant-based protein: Tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients.
Beverages: Coffee, tea, sparkling water, etc.
If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.
Eggs: Pasture-raised when possible.
Poultry: Free-range, organic when possible.
Beef and pork: Pastured or grass-fed/finished when possible.
Seafood: Wild-caught from sustainable fisheries when possible.
Dairy: Organic dairy products from pasture-raised animals whenever possible.
Foods to Avoid or Minimize on This Diet
The WFPB (Whole Food Plant Based)diet is a way of eating that focuses on consuming foods in their most natural form. This means that heavily processed foods are excluded.
When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients.
Foods to Avoid:
Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
Added sugars and sweets: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
Refined grains: White rice, white pasta, white bread, bagels, etc.
Packaged and convenience foods: Chips, crackers, cereal bars, frozen dinners, etc.
Processed vegan-friendly foods: Plant-based meats like Tofurkey, faux cheeses, vegan butters, etc.
Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
Processed animal products: Bacon, lunch meats, sausage, beef jerky, etc.
Foods to Minimize:
While healthy animal foods can be included in a WFPB diet, the following products should be minimized in all plant-based diets.
This revolutionary online certificate program helped me to understand the importance of diet and nutrition for your life. Created by eCornell and the Center for Nutrition Studies with over 20 experts (MDs, PhDs, RDs, RNs), the courses provide research and perspectives to emphasize why following a plant-based diet is optimal for health—including the prevention and reversal of diseases such as heart disease and diabetes. E-Cornell's Plant Based Nutrition certification course
Institute of Integrated Nutrition
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