Category Plant-Based Coaching

There are a lot of reasons to switch to a plant-based diet. Today, we’re talking about eggs! You might think that they are tough to switch out, but they are actually really easy to eliminate, with a few simple substitutions.

So, you might be wondering why we are talking about substitutions – people have eaten eggs for a long time. Why switch now?

What changes have you already made? Which are you curious about? What might you be ready to try in the next week or two? Share in the comments and I’ll answer your questions!

It’s true – it’s possible to have a great holiday without turkey, ham, cream, butter and eggs. It’s not only possible – it’s easy, and better for the environment!

Many of our holiday traditions centre around food – and great food is still part of a plant-based holiday, just in a slightly different format. (Plus, if we are lucky, we still get time with loved ones – which is far more important than a turkey! 🌈)

What does that look like? Here are a few simple tips to help get you started. Start with a few easy adjustments – or go all-in, if you are ready for a bigger change.

Instead of dairy cream, mix cashews and water (about equal parts) in the blender. Add salt, pepper, garlic etc as usual. Use in mashed potatoes, or gravy on everything!

Instead of dairy milk in pies and other desserts, use non-dairy milk (homemade is easy) or use a bought alternative. Top with non-dairy ice cream, if desired.

Looking for a main protein dish? Try making a lentil loaf, or buying a ready-made veggie roast or sausage. There are countless options, so try a few until you find your new favourite. Remember that you probably don’t love absolutely every animal product that exists – but you still like some. So if the first veggie sausage you try isn’t your new instant favourite, just keep going and try something different. Be careful not to write off the category (eg “I tried one plant-based sausage and I didn’t like it, so I’m going back to meat”), just because of a few bumps in the road. You have probably been eating animal based products for decades – so don’t be surprised if you don’t find your new favourite lentil loaf on the first try. Give lentils as much time/space to become a staple in your diet as you previously did to meat, dairy and eggs!

What changes have you already made? What would you like to switch but aren’t sure about? Share your questions and wins in the comments and I’ll answer all of your questions!

News@UofT: Is a calorie always a calorie? Not when it comes to almonds, U of T researchers find.

Looking for more great reasons to eat nuts? In addition to the lower emissions from a plant-based foods (more details on the website) compared to animal-based foods, here’s some more research, from the University of Toronto, looking specifically at the health benefits of almonds.

Researchers at the University of Toronto have found that a calorie labelled is not the same as a calorie digested and absorbed when the food source is almonds.

The findings, published in the journal Mayo Clinic Proceedings, should help alleviate concerns that almonds contribute to weight gain, which persist despite the widely recognized benefits of nuts as a plant-based source of protein, vitamins and minerals.

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The researchers found that after digestion, about 20 per cent of calories derived largely from fat in almonds remained unabsorbed, which they observed in stool samples. That translated to about two per cent less energy absorbed from the diet overall among study participants. (Bold mine).

A person eating the same amount of almonds in a daily diet of 2,000 to 3,000 calories would absorb 40 to 60 calories less than would be predicted by Atwater factors, on which many food labels are based. 

News@UofT

The research does not specifically identify other nuts, but it’s certainly plausible/logical to guess that some of the same benefits would apply to other nuts, as well. So, here’s yet another reason to eat lots of nuts! Happy snacking!

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Hint: There are lots of great, sustainable and zero-waste items in the online store! Check the online store section of the website for details!

“The Caveman Diet: We Used To Eat Meat, But Should We Now?” (PBN)

There has been a lot of talk, in recent years/decades, about the idea of eating keto/low carb/like someone who lived in a cave. However, I think we can do better than that.

(Disclaimer: I am not a nutritionist. What I am offering is what I believe is common sense advice, and the opportunity to do some further reading and research for yourself and/or with your health care provider).

With that, comes this idea that eating bacon and eggs, steak and burgers is being true to our ancestors in some way.

So, for a person who likes eating bacon and eggs, the idea that continuing to do so is not only healthy, but being supportive of one’s history and ancestors, might have a certain appeal, even if it’s not actually supported by the evidence.

And, it turn out, the link is likely not that clear, and there are a number of gaps in the logic. For example, among others:

• our bodies have changed over time
• the diet that was eaten way back then clearly did not consist of freezers full of plastic-wrapped, factory farmed steaks and other similar items, bought in bulk at the grocery store
• our lifestyle now is widely different than it was in the past
• we understand far more now than we did, even 50-100 years ago, about the climate and emissions impacts of an animal-based diet and the need to switch to a plant-based diet
• the global population now is very different than it was long ago.

Actually, yes. Cavemen used to eat meat whenever they could get it, but this wasn’t often. In fact, almost never. You try hunting animals that are bigger and/or faster than you with the most rudimentary of tools, and you’ll quickly see how hard it is to snare your supper.

So, we actually ate very little meat and, thanks to recent improvements in DNA analysis of ancient teeth fragments, we know that we survived mainly on foraging for plants, nuts, and berries. Foraging is great because it keeps you in tune with nature: in season, eating locally and physically nimble and fit.

PBN

So, where does that leave us now? To reduce emissions, help ensure that everyone has enough to eat and be healthy, and to live in balance with people and the planet, the best evidence suggests a (heavily or fully) plant-based diet as the best path forward. Looking for more ideas, or resources? My website, along with countless others, have info and resources to help make the switch to plant-based eating easier to do.

Eating consciously, along with minimalism (rethinking consumption) mindfulness (rethinking our urges) environmentalism (rethinking our relationship with nature), is vital as we look to come back from Covid better and more harmonious than before. 

Everything is up for grabs when you consider how unhelpful much of our perceived wisdom is.

So eat like a caveman and cut the meat. You’d never have kept up with that bison anyway. (Italics mine).

PBN

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HINT: There are countless great deals to be found in the online store on all things sustainable! Check out all of the options by clicking on each page in the store! Happy browsing! 🙂

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Veganuary is coming up soon – and so are new coaching sessions to help guide your switch to plant-based eating! Have you heard about Veganuary? Started in the UK, it’s a movement of people committed to starting the year off on a fully plant-based diet – with the option to continue longer, if desired.

If this is the year that you might be thinking of making a switch, you might also be wondering how to do it. You might have questions like?

• Does this mean I have to give up cheese or pizza?
• Will I have to stop eating my favourite foods?
• Is it hard to do? How do I substitute out commonly used items?
• Why should I consider a whole foods, plant-based diet? What are the health and environmental benefits?
• What would I eat if I made the switch?
• Do I have to switch all at once or can I make gradual changes?

Looking for some help and guidance?* That’s what I am here for – to answer all of your questions, and help you navigate this change. With a bit of guidance, from someone who has made the switch already, this can easily be turned from something that may feel a bit overwhelming, to an exciting – and even cost-saving – new adventure!

New coaching packages for 2021 are currently being put together – so stay tuned and watch the website for details. Interested in learning more? Send me a message and I’ll get back to you as soon as possible! 😊

*NOTE: I provide general guidance and help answer questions about plant-based diets. I am not a certified nutritionist, and any questions regarding your specific health concerns should be directed to your nutritionist or other health care provider. Thank you!

As the pandemic shutdown continues, with some restrictions lifting in various places, several things have shifted, particularly around how we, collectively, source and prepare food. People are baking more – yeast shortages, unheard of before, are now a common occurrence, with flour and other supplies flying off of the shelves. At the same time, increased discussion regarding the possible/likely links related to our current mainstream factory farms/animal food systems (in terms of individual health, zoological diseases and their role in this pandemic, and overall climate health) has increasing numbers of people seeking out more plant-based options.

At the same time, when switching key aspects of how we buy and prepare food, many people struggle with how to make that transition, particularly when also managing other aspects related to living in a pandemic.

Help is on the way! Are you looking for help with plant-based eating? I am now offering coaching sessions – all about how to switch to plant-based eating, whether you want to go 100% plant-based, or start with a few simple changes to how you eat.

Sessions will be customized, depending on what you are looking for, and where you are starting from, and may include, among other things:

– learning simple tricks and ideas about how to switch to more plant-based eating

– finding recipes or resources to help make meal planning, or travelling easier

– sharing and exploring resources related to reasons for switching to plant-based eating

– switching to reduced waste and/or plastic with food purchasing, storage and prep

– other items as requested.

You may choose one-on-one, or invite a few friend to form a group, or book a larger group session. I will do my best to customize sessions to where you are at – whether you are looking for quick and easy or more complex food projects.

NOTE: I am not a certified nutritionist. You are responsible for your own health decisions. I am here to help provide ideas, work with you and to share my experience on the journey towards plant-based eating.

Questions? Want more information? Curious about rates? (I aim to keep my rates as affordable as possible for everyone!) Go to the website and contact me for details. I look forward to hearing from you! 🙂