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       Plant-based-cooking-Nutrition For Better Living

      What is the Whole-Food Plant-Based Diet?

      A Plant-Based diet is a lifestyle that focuses only or mostly on foods from plant sources. There are many possible health benefits, including:

      Better weight management
      Studies have proven that people who eat primarily Plant-Based foods tend to have a lower body mass index (BMI) and lower rates of obesity, diabetes and heart disease than those who regularly consume meat, dairy, refined sugars or processed foods.
      Plant-based whole foods are high in fiber, along with complex carbohydrates, protein, and water content from fruits and vegetables. This may help to keep people feeling satisfied from hunger for longer times, increasing their energy use when resting.

      Do you want to lower risk of  chronic illness caused by the American Standard Diet?

      Such as:
          •    Stroke
          •    High blood pressure
          •    High cholesterol
          •    Certain cancers

      Do you know what's the outcome of consuming daily nutrient-dense whole foods?
          •    Lose weight
          •    Have radiant facial skin
          •    Acne free
          •    Better aspect in hair and nails
          •    Feeling more energized
          •    Increase testosterone levels
          •    Prevent heart disease
          •    Treat & reverse type-2 diabetes
          •    Live longer… and much more!

      Consider type-2 diabetes: how to prevent it and reverse it.

      Do you know that’s possible just by eating plant foods? Yes, it’s possible!

      According to a 2015 study at the Centers for Disease Control and Prevention (CDC) more than 100 million U.S adults are now living with diabetes and pre-diabetes (30.3% of the US population).

      A whole-foods, Plant-Based eating pattern is high in fiber which has been found
      to be protective against diabetes and associated with reduced risk of developing diabetes.


      Then what should I eat?  It’s pretty simple: whole, unrefined, plant-based foods!


          •    Fruits
          •    Vegetables
          •    Root vegetables
          •    Legumes
          •    Seeds
          •    Nuts
          •    Healthy fats
          •    Whole grains

      What foods should I avoid to prevent and reverse diabetes?

          •    Processed foods
          •    Sugary foods
          •    Refined, white carbohydrates
          •    Processed vegan and vegetarian alternatives that may loaded with salt or sugar
          •    Excessive sodium
          •    Fatty, greasy, or deep-fried foods

      The benefits of this healthy lifestyle are enormous! The good news is that today it's easier than ever and relatively effortless to take charge of your health. 


      The best news of all?
      You can eat when you're hungry, and eat until you're full!


      "I’ve been eating a plant based diet for several years but was becoming unhealthy. I was referred to Eva Cruz at the beginning of the year, and, within a few short weeks, started to feel much better physically and emotionally. Her meal plans were excellent and not strict. I highly recommend contacting Eva if you need help and guidance with food choices and your health." - Whitney L., June, 2020