Plant-Based eCourse starts January 1st (get the bonus today)

If you or someone you love is trying to transition to a plant-based diet I have a special message for you!

I have an ecourse that will teach you everything you need to know to adopt a plant-based lifestyle. The course is self-paced so you can take it on your own schedule but we start together on January 1st.

This course is great for people who are making those first plant-based steps but also for people who have been trying to make the transition to plant-based living but have struggled.

Plant-Based Basics eCourse

Plant-Based Basics

This eCourse is in it’s third year. It’s broken down into 5 modules (over 20 lessons) and will teach you everything you need to know about:

  • What to eat and what to avoid
  • Plant-Based shopping strategies
  • Meal Planning for your schedule and budget
  • Time savers
  • If supplements are necessary
  • Money savers
  • The best way to get protein
  • and so much more

You’ll also be able to connect with other people in our private Facebook group that are exactly where you are and others who have been where you are but are now thriving on a plant-based diet.

eCourse Success

You aren’t alone on your plant-based journey. The Plant-Based Basics eCourse isn’t just lessons. It’s a community of people who are on this journey with you. Read what Susan had to say.

I was able to stay more focused because I had constant reminders on Facebook and in the lessons to keep aiming me in the right direction. There was always someone to bounce off an idea and ask for support and suggestions. I lost 5 pounds over the course and really could have done more with a little more exercise.

I think the entire program was phenomenal! The simplicity yet thoroughness of the eCourse allowed even a novice Plant-Based person to educate themselves about why this lifestyle is better than the Standard American Diet and to implement steps to take to eat and be healthier.

The meal plans were great and included a variety of recipes to suit many different sorts of tastes. I found many recipes that I can incorporate into my meal rotations and I would do this eCourse again, just to solidify my knowledge and share with others. The fact that there was a group of us all doing the same thing meant for a great camaraderie. ~ Susan

Special Bonus (time sensitive) The_Plant_Based_Diet_Starter_Guide

The Plant-Based Basics eCourse makes a great gift. Pre-buy the eCourse by December 19th and I’ll send you a free copy of my book The Plant-Based Diet Starter Guide (US only). Additionally, if you are purchasing the eCourse as a gift, I’ll send you a digital certificate you can print and put under the tree.

You don’t have to be overwhelmed by trying to change your diet. Learn how to transition to a plant-based diet with a supportive group that wants you to succeed.

Are You Ready?

If you are ready to sign up for the Plant-Based Basics eCourse you can do it right here. You won’t be charged until January 1st. Then fill out this form so I know who to send the book and digital certificate to.

If you want more information about the eCourse, no problem. Learn more about the course and see what other people have said, but don’t forget to come back and fill out this form by December 19th to get the bonuses.

If you miss the deadline for the book, a digital certificate can still be sent for gift giving but the book will no longer be available as a bonus.


Don’t wait! You don’t want to miss your chance to get a free copy of The Plant-Based Diet Starter Guide!

Vegetables That Are High In Protein

I’ve been doing a lot of traveling lately. Everywhere I’ve gone people have taken notice of my plant-based diet. Their first thought is always about protein.

“Where do you get your protein?”

If I had a dollar for every time someone asked me that question over the last two weeks I could buy a week’s worth of groceries.

I don’t mind the question. It gives me a chance to share about plant-based eating. Sometimes I forget that the plant-based diet is really a foreign concept to people.

I’ve already answered the question, “Can I get enough protein on a plant-based diet?” Today I want to talk about vegetables that are high in protein.

Do you worry about protein on a plant-based/vegan diet? Don't! There are a ton of vegetables that are high in protein. [Read more…]

The Best Plant-Based Diet Books

I get a lot of questions about switching to a plant-based diet. It’s understandable, for most of us, plant-based living is a completely foreign concept.

I do my best to help by answering emails and comments. Depending on the situation I’ll sometimes suggest a book. Blogs are a great place to look but you can get lost in the internet and spend hours reading.

This page contains affiliate links.

Best Plant-Based Diet Book [Read more…]

Can I Get Enough Protein on a Plant-Based Diet?

When you decided to try a plant-based diet were you concerned about getting enough protein?  I was too busy being sick and wanting to be healthy, so this was not really a concern for me, but it was for my husband.

It’s normal to wonder if you can make such a big change and see the results you want. Maybe you were blown away by the support of friends and family…

Or maybe not.

Can I get enough protein on a plant-based diet? YES!

I’m willing to bet that when you were eating burgers and pizza from your local fast food establishments no one had anything to say about your food choices.

Many of us who have adopted a plant-based diet quickly realize that everyone around us is concerned about our protein intake.

Can I get enough protein on a plant-based diet?

That is a great question but first let’s talk about protein deficiency.

There are two terms that describe protein deficiency and neither come up in casual conversation, which is good because I probably can’t pronounce them.

  • Marasmus – This type of protein deficiency is often seen in third world countries with starving populations where they aren’t receiving enough calories in any form. Without adequate treatment, i.e. more food, sufferers will die from starvation. This type is even rarer than kwashiorkor.
  • Kwashiorkor – This type of protein deficiency can occur rarely, in individuals who are ingesting enough calories but aren’t getting enough protein. This type was often seen in the depression era where people often had to eat only bread and gravy. The solution for this sector is to eat more nutritionally dense calories.

Most people haven’t heard of either of these terms because, at least in the modern world it is very rare. There are illnesses than can cause the body not to be able to process protein, and illnesses like anorexia that can lead to it. There are also problems world-wide with human starvation that also leads to these issues. But in first world countries this really isn’t an issue.

The main cause of protein deficiency is malnutrition.

People who eat an abundant, whole-food, plant-based diet containing the right caloric amounts for their body size and weight will not suffer from any sort of protein deficiency. The reason is simple. All plant foods have protein. In fact, it’s super hard not to get enough protein if you’re eating enough food, plain and simple.

How Much Protein Do You Need?

There is some disagreement in the community about how much protein a body needs. Let’s assume every one’s body is different in terms of how much protein they need depending on what stage they are in life, what sex they are, how much they exercise, and what they’re trying to achieve. Many plant-based doctors like Dr. McDougall, Dr. Esselstyn both believe (and research supports) as low as 5 percent of your daily caloric intake needs come from protein.

The RDA recommends that you need 0.8 grams per kilogram of body weight. The Centers for Disease Control and Prevention has their own recommendations, as does the American Dietetic Association. But in general it’s accepted by these organizations that between 10 and 35 percent of your daily caloric intake needs, should be from protein. For a moderately active 130 pound female that translates into 50 to 176 grams of protein per day. Getting this amount from a plant-based diet is not only easy it’s practically impossible not to do it.

Plant Foods Rich in Protein

  • Lentils – Packing 9 grams of protein per half cup serving, lentils are also rich in fiber and are a naturally low fat food. They provide most of your iron and magnesium for the day too. Plus they are simply delicious, especially as Lentil Tacos.
  • Black Beans – One of my favorites, black beans are great in soups, bean burgers, salads and more. They have 8 grams of protein per half cup serving, healthy antioxidants, and potassium. They’re also a good source of calcium and an outstanding source of iron.
  • Quinoa – A fabulous source of protein, at 8 grams per cup, you also fill your body with magnesium, fiber and cancer fighting antioxidants. It’s also a good source of iron, copper, thiamin and vitamin B6 and more. Try it in this wrap or for breakfast.
  • Green Peas – You probably didn’t know that green peas are full of protein and fiber. Plus they taste so good in soups and salads. They’re good in the pod and out of the pod and have 8 grams of protein per cup. What’s more they have an amino acid called leucine which helps with weight loss.
  • Artichokes – Want a high protein addition to your vegan pizza? Instead of high calorie fake meat add this delightful veggie for 8 grams of protein per cup and less than 100 calories. Plus it has potassium, calcium, iron, B-6 and magnesium. You can also try them in this Spinach Artichoke Dip.
  • Hemp Seeds – This seed packs a punch with more than 4 grams of protein per tablespoon. Add to smoothies, salad, and make hemp milk to pour over delicious steel cut oats for a protein packed breakfast of champions. I regularly sprinkle them on toast as well.
  • Oatmeal — Many people don’t realize how much protein a cup of steal cut oats has, but it’s chock full with 28 grams and who doesn’t like big bowl of oats on a cold day with some nuts, fruit and hemp milk? Check out my Ultimate Oatmeal Guide for inspiration.

Really, this list could go on and on, but you get the picture. It’s easy to get enough protein on a plant-based diet. What’s more, the protein comes packed with other nutritional benefits in a lower calorie package allowing you to eat even more while maintaining a healthy weight.

Finally, let’s get something clear about complete proteins. That idea is a myth that has been debunked many times. You can read about it in many places including Forks Over Knives. But what you need to know is that there is no such thing and if you eat an adequate amount of calories for your needs you will naturally get enough protein. Eating a plant-based diet you’ll also get enough of all the other nutrients as well.

Plant-Based Diet Starter Guide

Learn more about Plant-Based living with the Plant-Based Diet Starter Guide or the Plant-Based Basics eCourse!

Ultimate Oatmeal Guide

Breakfast maybe the most important meal of the day but it’s also the most chaotic. Please tell me I’m not the only one who struggles to eat healthy in the midst of a busy morning.

We have some quick and easy breakfast items like frozen waffles and cereal but we don’t feel as satisfied after eating them. Maybe because they are processed foods and not whole foods. I want a hot, filling breakfast.

My go to breakfast is Oatmeal.

Everything you need to know about oatmeal

You may be thinking, “oatmeal takes too long” or “it’s too complicated.” I want to share my tricks for easy, delicious oatmeal that everyone in your house will love. [Read more…]

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