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      Is eating a whole food, plant-based diet is the same as vegan and can do you both?

      Is eating a whole food, plant-based diet is the same as vegan and can do you both?

      As we read every day, whether on social media, an online article or yet another nutrition book, the American way of eating is evolving. Radical dietary change has become a widespread trend in the last few years. We keep hearing more and more people questioning if they really ought to keep consuming large amounts of animal-based foods to get the nutrients needed for their health. More and more people wonder if they should switch to whole plant foods to prevent or revert chronic illness, or just to feel energized or decrease their BMI. Many of us have a friend or family member who has “gone vegan” or has “adopted the plant-based diet” and cannot stop talking about how it has changed their life. For some people, this terminology is fairly new and for some others it has a long history. These two terms are evolving quickly and oftentimes mean different things to different people. What do these terms actually mean? Let’s take a deeper look and get some insight.

      What’s the difference between the plant-based diet and veganism?

      A whole plant-based diet mainly consists of plant-whole foods. The term “plant-based diet” originated in the health science community, led by Dr. T. Collin Campbell of Cornell University, who has been dedicated to human health for more than 60 years. He is primarily focused on the association between diet and disease, particularly cancer. Dr. Campbell sought a succinct term that encompassed this eating pattern without invoking ethical considerations. A few years later, after testifying against the supplement industry, Campbell appended the “whole-food” modifier to clarify that it was whole plant-foods, not isolated nutrients, that had health-promoting effects.

      What’s the whole food plant-based diet about? This way of eating is centered on whole, unrefined or minimally refined plant foods and excludes meat, dairy products, eggs, and highly processed ingredients such as refined sugar, bleached flour, and cooking oils. A person who adopts the plant-based lifestyle will predominantly eat:

      • Fruits of any type including apples, bananas, grapes, strawberries, citrus fruits, etc.
      • Vegetables like peppers, corn, avocados, lettuce, spinach, kale, peas, collard greens, etc.
      • Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
      • Whole grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Popcorn is a whole grain too.
      • Legumes: beans of any kind, lentils, peas, and the like, not forgetting nuts and seeds.

      On the flip side, the term “vegan” was coined by Donald Watson in 1944 and describes a person who fully abstains from all animal products, all the time, for ethical reasons. Those who follow a vegan diet do not eat any animal-based products, including meat, dairy, eggs or even animal derived ingredients like honey. This lifestyle extends far beyond food, excluding ingredients made from animal products in every aspect of life, for example avoiding shoes, clothes, accessories, or décor made from leather, silk etc. Over time, more and more people have adopted the vegan way of living for reasons such compassion for animals, health and the environment.

      Paying attention to the whole-food part of the plant-based diet has become increasingly important as highly processed vegan foods have become more widely available, ironically making it possible to maintain a vegan lifestyle while eating very few whole plant-based foods. For marketing purposes, many food companies have begun labeling these highly processed vegan foods as “plant-based” which has effectively erased the vital distinction between “plant-based” and “vegan” when it comes to food labeling. Foods sporting the “plant-based” label are generally vegan; whether or not they’re healthful is another issue.

      If your main motivation is the ethical treatment of animals, the vegan diet is perfect for you. However, if you go just a little further there are numerous health benefits. The whole food plant-based diet is also vegan, of course, but is a better choice than a regular vegan diet because in addition to not exploiting animals, it prevents diabetes, controls hypertension, helps you to lose weight, and maintains your vision. There are lots of people who dabble in both, and there’s nothing wrong with that, especially in the beginning. Faux meats, faux dairy products, and even faux eggs can be a blessing for people who are transitioning to a diet free of animal protein, so take the steps that you need to in order to eat the way you want to.

      Can you go vegan and plant-based at the same time?

      Of course!  you can! It’s not just possible but common to be both vegan and plant-based. Many people adopt a whole food plant-based diet strictly for health reasons, and after experiencing the dramatic health benefits they may become more interested in the deeper issues surrounding use of animal products, such as the environmental impact or the ethical nightmare that is factory farming. We have also heard from the vegan community that many people who initially gave up animal products for purely ethical reasons eventually decided to adopt a whole plant-based diet for their health. Those who turn to plant-based diets may share many of these same concerns but are often more focused on changing up their eating to reflect a commitment to personal health and to support sustainable farming practices. They may see the plant-based lifestyle as promoting health for themselves, their families, and their communities…but they may not share the vegan commitment to avoiding leather products or eschewing honey.

      Whichever path you wish to take, it’s always suggested to seek advice from a plant-based nutritional consultant, to help you refine your meal plans and clarify your doubts about where your protein would come from. There’s extremely compelling scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. Scientific research highlighted in Dr. Campbell’s landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses.

      Here’s the easiest way to remember the distinction between the vegan diet and the whole food plant-based diet: people who are vegan can eat Oreo cookies (yup, by some weird glitch, Oreos aren’t made with animal ingredients), and people who are whole food plant-based cannot eat Oreos (well, we could, but simply just choose not to).

      Choosing what's right for you

      One way of eating isn’t better than the other; it all depends on the motivation behind your transitioning how, what, and why you eat. If your main motivation is losing weight, pumping up your immune system, and getting ridiculously healthy, the whole food plant-based diet is the way to go. For vegans, the emphasis is on avoiding animal products—not necessarily on eating whole foods. While some stick to a whole foods-focused vegan diet, others might load up on fried food (cooked in vegetable oil), processed snacks, frozen meals, dairy-free pizza, soda, or sugar. Whether you lean more toward the whole food plant-based diet or the vegan diet, there are huge benefits to both. And always remember, health doesn’t happen at the doctor’s office. Health takes place in your kitchen.

      Can Whole Foods Help to Prevent and Reverse Allergies?

      Can Whole Foods Help to Prevent and Reverse Allergies?

      For the past 20 years, allergies in the general population have been increasing and there have been many debates as to the cause. The best prescription for allergies may not be medicine, but rather clean, unprocessed food.

      Dr. Thomas M. Campbell II, a medical director of the Highland Weight Management and Lifestyle Center at the University of Rochester, explains it this way: “Allergies are connected with clogging of the sinuses and nasal passages. For those with constant congestion and intermittent upper airway issues, a portion of their indications might be exacerbated via occasional sensitivities. The expulsion of dairy products from the diet of certain patients has helped to prevent and reverse allergies. People who have inclination to repetitive respiratory tract contaminations were relieved by removing milk and other dairy products from their diets.”

      Dr. Thomas Campbell have done extensive research in children with respiratory tract infections and found their condition could be relieved by simple avoiding cow’s milk and dairy products from their diets. Several research projects have been conducted to address the topic of how allergies can be managed through dietary changes. Another report has demonstrated that a high-fiber diet made critical contrasts among microscopic organisms, insusceptible framework cells, and hypersensitive responses to nourishment when compared with a low-fiber diet. Eating foods high in fiber keeps sound microscopic organisms in the gut upbeat, which helps keep the coating of the gut strong and solid and may bring down the danger of allergic responses.

      If you need some help regarding allergies this season, begin by looking at your plate. Is it loaded with fruits, vegetables and legumes at each feast? It should be, on the grounds that the best solution for regular hypersensitivities may be in these plant-based foods. Organic fruits, vegetables, nuts, seeds, and whole grains contain a colossal assortment of nutrients that work together to protect you during the attack of occasional hypersensitivities. Drink lots of water (ideally with lemon) and be sure to nourish yourself with plant-based foods.

      Another great tip here to share here: zest up your foods with cayenne pepper. It contains lots of capsaicin, a chemical that has the ability to ease congestion and irritation and boost your immune responses. It's delicious and so simple to add to many recipes. Sprinkle cayenne pepper on finished entrees, add it to dressings and sauces, or savor it as a hot tea with ginger.

      Are omega-3s the enemies of histamines?

      Omega-3 unsaturated fats are known for their mitigating ability and that capacity to battle irritation is helpful in bringing down histamine reaction. Less sinus irritation implies fewer hypersensitivities. Omega-3-rich nourishments include ground flaxseed, chia seeds, and hemp seeds; sprinkle them on servings of mixed greens and in smoothies.

      In the event that you are following a whole food plant-based eating regimen, you're likely getting a decent measure of Vitamin C. This cell reinforcing nutrient is known for its role in keeping us sound during cold and influenza season, and it can likewise shield us from remote trespassers during hypersensitivity season. Some amazing wellsprings of vitamin C include citrus natural products such as papaya, red peppers, broccoli, and Brussels sprouts.

      By all accounts, evidence is mounting that especially for allergies related to food, diet may do the job by strengthening the network of bacteria in the gut certain related immune system functions. However, since the research on this subject is ongoing, it is not yet conclusively proven that dietary changes can mitigate seasonal allergies.

      The majority of patients experience noteworthy improvement in respiratory side effects when they remove dairy from their eating routine, regardless of whether their symptoms are due to non-allergic factors or allergic factors. We would urge patients to expel dairy from their weight control plans and supplant with a plant-based milk.

      When clients complain that they or their kids feel too fatigued too often, I begin with evaluating their sensitivity to allergies and move to their holistic health, especially as related to their eating habits. An entirely whole food, plant-based diet that eliminates the sugary, oily and salt-laden processed food too many people depend on for convenience builds a more grounded, allergen-resistant system and increases the body's capacity to fend off the numerous infections we are exposed to daily.

      Studies have shown that food high in antioxidants; fruits, legumes and vegetables help to combat asthma, which is caused by an allergic sickness known as inflammation, which also leaves sufferers unfavorably to susceptible rhino conjunctivitis (nasal and eye indications) rhinitis and dermatitis. Current investigations support the conclusion that expanding the cell reinforcements by eating more daily servings or a variety of foods “grown from the ground” leads to huge improvements for asthma patients (fewer, less severe incidents).

      Help prevent cancer while controlling allergies

      The allergic infections are described by aggravation, so cancer prevention agents can be useful in battling less violent forms of irritation as well. While the volume of studies might be low so far, preliminary evidence suggests that an eating regimen high in cancer prevention agents (organic fruits, nuts, beans and vegetables) is useful in decreasing manifestations of common ailments such as rhinitis, asthma and skin inflammation.


      Nut allergies can be amazingly severe, with many individuals experiencing extreme allergic responses after even coming into contact with them, let alone eating them. Even the tiny trace amounts found in other items processes in facilities that also process nuts can be sufficient to trigger a reaction in extreme nut sensitivity sufferers.  Fortunately, it's quite simple to pursue a plant-based eating routine without nuts.

      With regards to replacing nuts in meal plans, seeds are an extraordinary choice. Sunflower and pumpkin bits function admirably in the place of sliced almonds and hazelnuts, while toasted sesame seeds can be substituted for nuts in plates of mixed greens or pan-sears. Sunflower works perfectly as a substitute for nutty spread and can be utilized without fundamentally modifying the recipe.

      I always suggest to my clients to include more natural products such as vegetables, beans legumes, nuts and seeds in their daily eating and lessen or altogether eliminate animal products, particularly dairy, to reduce symptoms of chronic ailments, fortify their immune system and improve their general wellbeing. And always remember; Health Doesn’t Happen at the Doctor’s Office. Health Takes Place in Your Kitchen.


      Reference: T. Collin Campbell, Center for Nutrition Studies

      Benefits of the Plant Based Whole Foods

      Benefits of the Plant Based Whole Foods

      There are numerous discussions on which diet is best for you. Many health networks advise that diets having fresh, whole ingredients and not the processed food are superior for good health. The plant-based whole foods do just that. It centers around special plants, minimally processed food and is compelling at weight reduction and improving health.

      This article will tell you everything about whole foods, plant-based eating routine and all the benefits it has.

      What Is a Whole-Foods, Plant-Based Diet?

      There is no clear meaning of a what establishes a whole food, plant-based eating regimen (WFPB diet). The WFPB diet isn't really a set eating regimen, it's even more a way of life.

      As plant-based weight control plans can change extraordinarily relying upon the degree to which a person incorporates animal products in their eating routine. However, a whole-foods, plant-based diet has the following basic principles:

      It underlines the whole and minimally processed foods.  Avoids the use of animal products in the diet. Plants natural products, vegetables, entire grains, seeds and nuts, should include a big part of your diet. Avoids foods such as white flour, processed oils and sugars. (Refined foods) Consequently, this eating routine is regularly mistaken for vegan diets. However somehow, these weight control plans are not the equivalent.

      Vegan diet followers go without eating any animal product, including poultry, fish, dairy, meat, eggs and nectar. Veggie lovers bar all meat and poultry from their weight control plans, yet a few vegans eat eggs, fish or dairy.

      The WFPB diet, then again, is increasingly adaptable. Devotees eat generally plants; however, animal items aren't forbidden.

      Some people on a WFPB diet may eat no animal items, while other may eat limited quantities of eggs, fish, meat, poultry and dairy. The entire nourishments, plant-based eating regimen underscores plant-based foods while limiting animal items and prepared or processed food.

      It Can Help You Improve Your Health and Lose Weight

      Obesity is an issue faced by many individuals worldwide. Luckily, changing dietary and way of life can encourage weight reduction and lastingly affect the health of the person.

      Numerous surveys have demonstrated that plant-based eating regimens are valuable for weight reduction. WFPB diet having high fiber substance, alongside the avoidance of processed foods, can help a lot in shedding extra pounds.

      Embracing a solid plant-based eating example may likewise help keep weight off over the long haul. Furthermore, just removing the processed foods that aren't permitted on a WFPB diet like soft drink, treats, inexpensive food and refined grains is a ground-breaking weight reduction tool itself.

      It Benefits a Number of Health Conditions

      Embracing an entire whole food, plant-based eating routine advantages your waistline, however it can likewise bring down the hazard of certain endless infections.

      Coronary illness

      Maybe one of the most outstanding advantages of WFPB diets is that they are heart-solid.

      Be that as it may, the quality and kinds of food incorporated into the eating regimen matter.

      Individuals who pursue a sound plant-based eating routine wealthy in vegetables, natural products, entire grains, vegetables and nuts have a relatively lower danger of creating coronary illness than those following non-plant-based eating regimens.

      In any case, undesirable plant-based eating regimens that included sugary beverages and refined grains are related with a somewhat expanded danger of coronary illness.

      Devouring the correct sorts of nourishment is basic for coronary illness counteractive action when following a plant-based eating routine, which is the reason holding fast to a WFPB diet is the best decision.


      Research recommends that following a plant-based eating regimen may diminish your danger of particular sorts of malignant growth.

      Intellectual Decline

      A diet wealthy in vegetables and organic products may help moderate or avoid subjective decrease and Alzheimer's sickness in more seasoned grown-ups.

      Plant-based weight control plans have a higher number of plant mixes and cell reinforcements, which have been appeared to slow the movement of Alzheimer's ailment and turn around psychological shortages.

      In numerous investigations, higher admissions of foods grown from the ground have been firmly connected with a decrease in subjective decay.


      Receiving a WFPB diet might be a compelling apparatus in overseeing and lessening your danger of creating diabetes.

      Another survey exhibited that plant-based weight control plans (veggie lover and lacto-ovo vegan) were related with almost a half decrease in the danger of sort 2 diabetes contrasted with non-veggie lover counts calories. Besides, plant-based eating regimens have been appeared to improve glucose control in individuals with diabetes.

      Decline in cognitive abilities

      Following a plant-based eating routine may lower your danger of creating coronary illness, certain malignant growths, subjective decay and diabetes.

      Receiving a Whole-Foods, Plant-Based Diet Is Good for the Planet

      Changing to a plant-based eating regimen not just advantages your health, it can help ensure nature, too. Individuals who pursue plant-based eating regimens will in general have littler natural impressions.

      Receiving supportable dietary patterns can help diminish ozone depleting substance discharges, water utilization and land utilized for production line cultivating, which are on the whole factors in an Earth-wide temperature boost and natural corruption.

      The biggest ecological advantages were seen from weight control plans containing minimal measure of animal-based sustenance’s, for example, veggie lover, vegan and pescatarian eats less.

      A 70% decrease in ozone depleting substance outflows and land utilize and half less water use could be accomplished by moving Western eating regimen examples to progressively manageable, plant-based dietary examples.

      Likewise, decreasing the quantity of animal items in your diet and buying neighborhood, reasonable produce helps drive the nearby economy and lessens dependence on manufacturing plant cultivating, an unsustainable strategy for sustenance generation.

      Plant-based eating regimens stressing nearby fixings are more naturally cordial than weight control plans that depend vigorously on mass-delivered creature items and produce.

      What to Eat on a Whole-Foods, Plant-Based Diet

      From eggs and bacon for breakfast to steak for supper, creature items are the focal point of most dinners for some individuals.

      When changing to a plant-based eating routine, dinners should revolve around plant-based food.

      A Whole-Foods, Plant-Based List

      Organic products: Berries, citrus natural products, pears, peaches, pineapple, bananas, and so on.

      Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, peas, chickpeas, lentils, peanuts, dark beans, and so forth

      Starchy vegetables: Potatoes, sweet potatoes, butternut squash, and so on.

      Grains: Brown rice, moved oats, farro, quinoa, darker rice pasta, grain, and so on.

      Solid fats: Avocados, olive oil, coconut oil, unsweetened coconut, and so on.

      Seeds, nuts and margarines: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, characteristic nutty spread, tahini, and so forth.

      Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, and so forth.

      Flavors, herbs and seasonings: Basil, rosemary, turmeric, curry, dark pepper, salt, and so on.

      Toppings: Salsa, mustard, wholesome yeast, soy sauce, vinegar, lemon juice, and so forth.

      Plant-based protein: Tofu, tempeh, plant-based protein sources or powders with no additional sugar or counterfeit fixings.

      Refreshments: Coffee, tea, shining water, and so on.

      On the off chance that enhancing your plant-based eating routine with animal items, pick quality items from supermarkets or, even better, buy them from neighborhood far.

      And always keep in mind “health doesn’t happen at the doctor’s office; health takes place at your kitchen”

      Why Use A Health Coach

      Why Use A Health Coach

      In this age of information, people often know what to do to be healthy. There are websites, articles, podcasts, videos, lectures, webinars, classes and books about exercise and healthy eating within reach of most of us. Essentially, these resources remind us that we need to move more and eat well. Some resources also suggest specific routines to follow, along with step-by-step or bite-by bite-instructions. For most health seekers, however, general knowledge and specific instructions of WHAT to do and even HOW to do it isn’t always enough to make the changes they desire. 

      In the midst of a rich array of information and options, many people also have questions about the efficacy and relevance of the proposed solutions. How reliable are these resources? How accessible are they? How can they be adapted to fit each person and situation? What are current concepts in weight management and exercise? What approaches and attitudes best promote lifestyle behavior change? What are the risks? We may also be unclear about how to get started, how to cope with setbacks or how to overcome obstacles of time and resources.

      The Role of a Health Coach

      Health coaches work to empower people to live their most fit lives. To that end, a health coach:

      1. Has thorough knowledge and expertise 

      A health coach helps bridge the gap between basic information and knowledge-based implementation. Health coaches gain expertise in nutritional and physiological sciences, how to use screening and assessment measures, and how to design and implement programs. They thoroughly understand their legal, professional and ethical responsibilities and are aware of other professionals to whom to refer for situations outside of the health coach’s scope of practice.

      2. Holds the bigger picture for you

      A health coach helps clients discover the larger reason for change: to circumvent disease, to have more energy, to reduce the effects of stress, to enjoy leisure activities, or perhaps to overcome a physical setback or condition. When clients are faced with challenges, it is common to lose sight of the “why” of health-behavior change. At these times, a health coach can remind clients about their big picture intentions and help them navigate through obstacles.

      3. Is in your corner

      Health coaches value their clients and champion their results. Unlike a friend or family member, whose interests may overlap with the client’s, a health coach offers nonjudgmental support and encouragement and allows clients to be experts in their own lives. Health coaches use proven strategies for effective communication to build rapport, listen actively, ask powerful questions and promote self-efficacy. From this place of trust and connection, clients are free to learn, explore, experiment and gain insight in their quest for greater health and well-being.

      4. Helps you design customized action steps to promote your success

      A health coach helps clients discern what is most important to them. Health coaches respect each individual’s unique history and perspective, and helps clients choose options to optimize their success. Health coaches work with a range of client goals, whether clients wish to consume more fruits and vegetables, start a walking program or run a marathon. Health coaches help clarify intentions and generate step-by-step action strategies. Once goals and action plans are in place, health coaches serve as a powerful accountability partner to support clients’ desired outcomes.

      A health coach is a health promoter and educator, and active an partner in helping clients make healthy lifestyle choices. As many have discovered, working with a health coach can be an exciting and rewarding experience.