Plant Based Nutrition Essentials LLC

A balanced diet is essential for health and energy.

Your diet should include fruits, vegetables, whole grains, protein, and healthy fats.

Get the support, accountability, and guidance you need with my individualized nutrition packages.

If you are ready to take control of your health email or message me to schedule a complementary 15-minute call to discuss how we can work together.

Plant based diets are loaded with fiber!

Fiber is a component of plants that cannot be digested.

There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water to form a gel-like material. Insoluble fiber does not dissolve but adds bulk.

Increased fiber intake adds bulk to stools to promote regular bowel movements, improves satiety and aids in blood sugar regulation due to slowed digestion, helps lower cholesterol levels by binding to fiber in the intestines and then is excreted from the body, and may be beneficial in preventing colon cancer because of improved digestive health.

Most Americans do not get the amount of fiber they require.

The daily recommendation of fiber is between 21- 38 grams based on age and s*x.

Get the support, accountability, and guidance you need with my individualized nutrition packages.

If you are ready to take control of your health email or message me to schedule a complementary 15-minute call to discuss how we can work together.

Meal prepping is a great way to increase your intake of plant based whole foods while reducing stress and saving money.

Changes to your eating habits need to be practical and sustainable in order to meet your goals.

This is why detoxes and fad diets don’t work, they’re not sustainable. So aim for progress, not perfection.

Get Moving!!

Exercise not only changes your body, but it also changes your attitude and mood.

Regular exercise, such as a minimum 150 minutes of activity per week with two days of strength training can strengthen your heart and lower your blood pressure.

In addition to improved heart health, exercise helps you maintain a healthy weight.

Proper planning and nutrition education is essential for making sustainable lifestyle changes.

Get the support, accountability, and guidance you need by working with a registered dietitian. Email me at [email protected] or message me if you are ready to lower cholesterol, reduce blood pressure, and reduce your risk of heart disease and stroke with plants!

These task are part of my Friday To Do List. I like to get my meal planning and grocery shopping out of the way to make the most of my weekends!

Meal prepping and planning are great ways to increase your plant based whole food intake and increase your physical activity.

Body comparison can be damaging and leave you feeling unfulfilled. You don't have to look a certain way to adopt healthy eating habits or exercise. Everyone can implement healthy behaviors.

You don’t have to be perfect! Changes to your eating habits need to be practical and sustainable in order to meet your goals. So aim for progress, not perfection.

Are you incorporating enough variety in your diet?

Fruits, vegetables, whole grains, and legumes come in a variety of colors based on their phytonutrients.

Phytonutrients are substances produced by plants that may protect against stroke, boost immune function, reduce cancer risk, protect against heart disease, and slow the aging process among many other benefits.

So EAT MORE PLANTS & switch it up!

Get the support, accountability, and guidance you need with my individualized nutrition packages.

If you are ready to take control of your health email or message me to schedule a complementary 15-minute call to discuss how we can work together.

Enjoy life

Invest and be kind to yourself

Fuel for health

Stay active by doing something you
enjoy

Celebrate small wins

Saturated fat is typically found in meat, dairy, and processed foods.

Excessive intake can raise your cholesterol levels and increase your risk of heart disease and stroke.

A whole food plant based diet has numerous benefits such as being lower in saturated fat and cholesterol.

A few foods high in saturated fat are beef ribs, processed meats, dairy, coconut oil, and desserts.

What can you do?

1. Reduce your intake of saturated fats
2. Increase your intake of whole plant based foods
3. Limit processed foods
4. Choose heart healthy fats
5. Stay active
6. Achieve and maintain a healthy weight
7. Work with a registered dietitian to develop an individualized nutrition plan

Plant based eating can seem like an impossible goal if you aren’t used to eating fruits, vegetables, and whole grains on a regular basis.

Feeling overwhelmed, diet confusion, and the perception that you have to give up your favorite foods can be barriers to making lifestyle changes.

Plant based diets consist PRIMARILY of foods like vegetables, fruits, whole grains, nuts, seed, legumes, and unsaturated oils.

You don’t HAVE TO give up meat to reap the benefits!!

A registered dietitian can provide individualized support as well researched nutrition guidance. If you are ready to adopt a plant based diet email or message me to apply to work together.

Changes to your eating habits need to be practical and sustainable in order to meet your goals. So aim for progress, not perfection.

Exercise isn’t only for weight loss. It also reduces risk of heart disease, enhances mood, relieves stress, improves sleep, and strengthens bones and muscles.

Find something you love and aim for a minimum of 150 minutes of moderate intensity activity a week.

Diets focused on plant based whole foods have been shown to reduce the risk of heart disease and stroke.

In addition to being nutrient dense, plant-based diets are lower in saturated fat and cholesterol when compared to animal-based foods.

Exercise not only changes your body, but it also changes your attitude and mood. Regular exercise, such as a minimum 150 minutes of activity per week with two days of strength training can strengthen your heart and lower your blood pressure. In addition to improved heart health, exercise helps you maintain a healthy weight.

Proper planning and nutrition education is essential for making sustainable lifestyle changes.

Registered dietitians are the nutrition experts. Get the support, accountability, and guidance you need by working with a registered dietitian.

Email me at [email protected] or message me if you are ready to lower cholesterol, reduce blood pressure, and reduce your risk of heart disease and stroke with plants!

These are a few of my clients common mistakes. Plant based eating habits can be a great tool to improve your health, but it's not infallible. Proper planning and nutrition education is key!

I will be offering a 6 week, Meal Planning 101 course. Head over to my website to apply for the waitlist and get your FREE meal planning guide.

Health often isn’t valued until sickness comes. Why wait?!

Double Tap, Save, and Share if you are making your health a priority!!

There are numerous benefits to consuming a plant based diet, but there are potential deficiencies.

Vegans are most at risk for a deficiency in vitamin D.

Individuals who subscribe to a plant based diet can obtain moderate amounts of vitamin D from sensible sun exposure, fortified foods, vitamin D supplementation, and mushrooms exposed to UV light. Vitamin D is needed for calcium absorption, immunity, cell growth, bone health, muscle function, reduction of inflammation, glucose maintenance.

Vitamin D may also play a role in the prevention of heart disease, hypertension, diabetes, multiple sclerosis, and some forms of cancer.

The recommended intake of vitamin D for adults is between 600- 800 IU, but many professionals recommended two to three times that amount.

Supplements are one of the many topics we discuss as a part of my nutrition packages. If you are ready to take control of your health email or message me to schedule a complementary 15-minute call to discuss how we can work together.

It’s Sunday and time to get ready for the week!

Meal prepping is a great way to increase your intake of plant based whole foods while saving time and money.

My lunch this week will include a buddha bowl with red cabbage, kale,sweet potatoes, edamame, tempeh, and a miso tahini sauce. This one one of my favorite meals to prep because it’s simple and taste great

To some, this may seem like a lot of fiber, but my gut is used to it. If you plan to increase your intake of fiber, do it gradually and stay hydrated to ease discomfort.

Medications and weight loss aren’t the only ways to lower your cholesterol and blood pressure!

You CAN reduce your cholesterol and blood pressure with a plant based lifestyle! Diets focused on plant based whole foods have been shown to be beneficial for heart health.

Plant based diets are lower in saturated fat and and higher in fiber when compared to animal based diets.

Proper planning and nutrition education is essential for making sustainable lifestyle changes.

Get the support, accountability, and guidance you need with my 12 week corrective cardiac course. Email me at [email protected] or click the link in my bio if you are ready to lower cholesterol, reduce blood pressure, and reduce your risk of heart disease and stroke with plants!

Today is World Health day, a day to raise awareness of the ongoing health issues globally.

Happy World Heath Day!!

You don’t have to be perfect!

Changes to your eating habits need to be practical and sustainable in order to meet your goals. So aim for progress, not perfection.

Email or message me a to set up a 15 minute complimentary discovery call if you’re ready to take control of your health.

Invest in your health.

Health is often unappreciated until the development of chronic disease.

Why wait until there is a problem to make your health a priority?

Changes to your eating habits need to be practical and sustainable in order to meet your goals. So aim for progress, not perfection.

What do you wish your doctor told you when you were diagnosed with heart disease? What do you still wonder about?

If have recently been diagnosed with heart disease it is time to make a lifestyle change.

Making lifestyle changes and taking medications as prescribed are the best ways to manage heart disease.

Plant based whole food diets are the nutrition prescription.

Does this mean you have to go vegan??
No!

Diets focused on fruits, vegetables, and whole grains are packed with fiber, vitamins, and minerals. Fiber is so important and is ONLY found in plant-based foods. Cholesterol levels can be lowered with increased fiber.

Choose heart healthy fats and reduce saturated fat intake. Substituting plant-based proteins for animal-based proteins is a great way to reduce saturated fat. Saturated fat is typically found in meat, dairy, and processed foods. Excessive intake can raise your cholesterol levels and increase your risk of heart disease and stroke.

Limit your sodium consumption.
Excessive sodium intake can cause your body to retain extra fluid which can cause your blood pressure to increase.

Sodium is found in more than just table salt. Canned and processed foods are often loaded with sodium.

Consuming plant-based foods rich in potassium such as apricots, cantaloupe, bananas, legumes, avocados, and spinach can lessen the effects of sodium on blood pressure.

Reduce your sugar and refined carbohydrate intake. Excessive sugar intake can increase your triglyceride levels and increase your risk of stroke and heart attack.

Feeling overwhelmed ???
Diet confusion and the perception that you must give up your favorite foods can be barriers to making lifestyle changes.

What should you do??
Work with a registered dietitian to receive researched nutrition guidance, support, and accountability.

Registered dietitians are medical professionals and nutrition experts.

Get the support, accountability, and guidance you need by working with a registered dietitian.

Email me at [email protected] or DM me if you are ready to lower cholesterol, reduce blood pressure, and reduce your risk of heart disease and stroke with plants!

It’s Meal Prep Sunday!!

Tofu scrambles are a staple in my diet and a great way to add plant based protein to your breakfast.

Tofu is a great substitute for animal based products. It is rich in protein, low in saturated fat, and a good source of vitamins and minerals.

Tofu can be added to smoothies, soups, sauces, stir frys, sandwiches, etc.

Join my 6 week Plant Based Basics course to understand how to live a plant based lifestyle and reap all the health benefits.

Invest in your health! Start making changes today!