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Protein Resources
Here are some of my best resources online if you want to go further into vegan protein: VeganHealth, Jack Norris RD NutritionFacts.org, Dr. Michael Greger The Vegan RD Protein in the Vegan Diet by Reed Mangels, PhD, RD Vegetarian Society FactSheet The Myth of Complimentary Protein, by Jeff Novick, MS, RD Have a good site/resource
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Vegan Protein Powders
There’s protein in beans, whole grains, quinoa, nuts, seeds, curry powder, and pretty much all whole plant foods. When I calculate how much protein I need as a vegan, I know I can get more than enough from the foods I eat on a regular basis (like the recipes in this course). So I’m not
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Protein Quiz
Test your knowledge of vegan protein! Complete this quiz, based on the information in the book, and it will email me a copy of your answers. Then I’ll create a certificate for you to prove that you know your sh*t when it comes to getting all the protein you need from plants. Or, you can
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Quick-Prep Meals
Breakfast: Cinnamon-Raisin Porridge Blueberry Smoothie Lunch: ALT Wrap Hummus Sandwich Dinner: Warm Chickpea Salad Sushi Bowl Snacks: Hummus + Veggies Cucumber Toast Apple with PB Dates
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April Live Q&A
I showed off the exciting new chat function I added to the members’ site today, went through some ideas on grocery shopping and substitutions (pick up my general grocery list here), and visited Martha Stewart’s website to get some meal ideas that we could veganize and healthify. Now, I want your input! Would you like
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Perfection v. Happiness
Click through to download video *mp4 I’ve included a variety of different foods and meals throughout the plan to keep things interesting. But if you find it too overwhelming to make that many different meals, feel free to make the same dishes over and over again, and try new ones when you can manage. I
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Meal Plan Prep + Grocery Shopping Tips
Click through to download video *mp4 I’m so glad you’re ready to get started on the plan! This video has tips on grocery shopping – I took you to the store with me to show you various foods, what kinds of things to look for and substitution suggestions. Grocery shopping, and having a good grocery
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Live Q&A #2: After the meal plan
In the 2nd live q&a session, I give tips on how to make this work in the long term and answer your questions.
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Day 7: Happiness!
Click through to download video *mp4 Wow! I can’t believe it’s Saturday already… you’ve been having a fantastic week, and should be really proud of yourself. Take today to honor yourself, do something that makes you happy. If you pay attention to how you feel when you make healthy choices, it makes it so much
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Day 6: Treats + Staying Healthy
Click through to download video *mp4 It’s Friday! The end of the week! This is when a lot of people start saying to themselves, ‘I’ve been so good! I deserve a treat…’ You definitely do – you’ve done amazingly well this week with healthy eating! But keep the big picture in mind, and don’t go
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Day 5: Whole Foods + Supplements
Click through to download video *mp4 Happy Thursday! (or whatever day of the week you wind up finding yourself on Day 5) I have a quick pep talk for you about eating whole foods, listening to your body’s cues as opposed to being driven by cravings and taking supplements. If you want some recommendations on
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Day 4: Halfway! Lunch Out
Click through to download video *mp4 Day 4! Wednesday! Hump Day! Halfway! Today I had lunch out with a friend, so I talked about how I made that work while on the meal plan and gave some tips for that.
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Day 3: Snacks + Gas
Click through to download video *mp4 Welcome to Day 3 of the meal plan! 2 thoughts for today: 1. Snacks are really easy to switch up. Have different fruits, nuts, seeds, bean dips, etc. Try some other whole foods recipes from my website if you want. 2. If you have gas, most likely you aren’t
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Day 2: Hydration + Cooking Tutorials
Click through to download video *mp4 Monday morning update, Day 2 of the meal plan. This morning I’m sipping some tea, and reminding that sometimes we feel hungry when we’re actually thirsty, so be sure to hydrate 🙂 I also mentioned that there are some bonus videos showing you how to cook if you’re new
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Day 1: Run + Hunger
Click through to download video *mp4 Update from me going through Day 1 (Sunday) of the meal plan! I talked about how the plan is laid out for those who don’t want to think, just want to follow what I’ve laid out. But – you don’t have to follow the plan strictly or precisely. You
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What about kids?
My meal plans are not specifically designed for kids. I don’t have kids, so I don’t guarantee that my meals will be appealing to little ones’ tastebuds. That said, I hear from a lot of moms that their kids do really enjoy some of my meals! Tastes among kids vary so widely though, and you
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Is Animal Protein Better Than Plant Protein?
Remember you can figure out the amount of protein you need through the protein calculator.
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Do Plant Foods Need To Be Combined?
In this video, I’m talking about whether different plant foods need to be combined for their protein to be absorbed properly. I’m going to get a bit technical again, and explain what amino acids are and what a complete protein is – but I’m hoping to keep it easy enough that it makes sense! This
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How Much Protein Do You Need?
If you don’t like doing math, head to my amazing protein calculator to calculate your specific protein needs. It’s really simple, and I spent a long time getting all of the variables in there – like whether you’re an athlete, are pregnant or breastfeeding, are recovering from surgery and more. You can calculate protein needs
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How To Get Balanced Vegan Nutrition
In this video, I’m talking about how to get all the nutrients you need from a vegan diet! There are 2 extreme viewpoints I’m looking to balance: 1. It’s impossible to get all the nutrients you need from a vegan diet. 2. Plants can give us all the nutrients we need. Neither of these statements
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Having Fun With Healthy Eating
I asked what your #1 challenge was in making those crucial healthy changes a reality. Here’s what I heard most: healthy food doesn’t taste good I don’t have enough time healthy food costs too much money vegan meals are too weird and restrictive I don’t know what to eat and/or can’t find vegan food That’s
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Protein Q&A
Live q&a about protein – sorry, the recording didn’t pick up my screen. You’ll have to trust without the visual, and just from her bark, that Zoe is a pretty cute dog 🙂 If you want me to do another live q&a, tell me in the contact form on the right of this page 🙂
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Grocery Shopping Tips
Click through to download video *mp4 Grocery shopping, and having a good grocery list, is key to sticking to a healthy way of eating. That’s where you choose the foods that are going into your home. I put together a specific shopping list to tell you exactly what you need for the week, so that
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What to Drink?
Download a PDF You may have noticed that there aren’t any drinks listed in my meal plans. That’s up to you – but here’s some guidance on ideas: Water Water is always the best choice for a drink. It’s refreshing and hydrating. I like putting it in my water bottle because I wind up drinking
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4-week Transition Plan
Here’s what’s inside: All the recipes from the 4 weeks of the meal plan Grocery lists Calendars to help you keep track List of what food you need to prep each day How to make calorie adjustments *Note: This pdf is at an average calorie level of 1600. You may need to add or subtract
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Chocolate Quinoa Breakfast Pudding
I love making chocolate for breakfast, and this is a perfectly healthy way to to it. Cooking the quinoa with a bit of non-dairy milk makes it creamier, though you can do it with all water if you prefer. Makes 1 serving for breakfast, plus leftover quinoa. Prep Time: 5 min. Cook Time: 20 min.
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Meal Plan Calendar
I don’t know about you, but I have trouble keeping track of what I should be doing on any given day. I use calendars and to-do lists like crazy. So to help you keep track of what’s going on through this meal plan, I made a calendar with all of the meals and snacks listed
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Ingredients Glossary
Download a PDF Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Kitchen-Tips/weird-ingredients.mp3 I try to keep the grocery list for my meal plans pretty straightforward, and stick mainly to stuff you can find in most major grocery stores. I also try really hard to keep the ingredient list as short as possible so that you don’t have to search out too many
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Calories And Portion Sizes
Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Transition/calories-portion-sizes.mp3 What Are Calories? A calorie is a measure of energy. Your body needs a certain amount of energy (calories) to do its jobs for the day. Your metabolism is the rate at which your body uses the calories you eat, and it can change based on how much energy is available (i.e. how
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Make Food Taste Delicious
Click through to download video Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Transition/make-food-taste-delicious.mp3 The best way to motivate yourself to eat healthy food is to make it taste incredibly delicious. The only danger there is that sometimes, I make healthy dishes that taste so good I eat so much that my stomach starts to hurt. I’d rather you eat too much
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Transition Tips
Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Transition/transition-guide.mp3 Change is hard. Any time you try to change something in your life, you have to learn new information and figure out new ways of doing things. But if you want to change your results, you need to change your behaviors. If you want to feel healthier or lose weight, you have to
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Getting Vegetables Into Meals
Click through to download video Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Transition/getting-vegetables-into-meals.mp3 Having trouble getting your family to eat veggies? Read on for seven easy ways to make veggies more delicious. Vegetables, although very healthy, do have a component of bitterness to them. Since children in general have more sensitive taste buds than adults, designed to protect their more sensitive
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3 Healthy Eating Habits
Click through to download video *mp4 Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Transition/3-healthy-eating-habits.mp3 Putting your focus on avoiding negative situations and habits is not the way to go about changing them. The more you think about them, the more you’ll fall back to them. Instead, focus on creating some new positive habits. Focus on them, and the old habits will
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Supplements
Download a PDF Audio: http://dl.dropboxusercontent.com/u/122999686/Audio/Nutrition/supplements.mp3 The best source of your daily needs for nutrients is whole foods. Choosing locally grown organic produce, and eating a mostly whole food vegan diet plan is important to getting as many nutrients in their natural form as possible. Spend your money on quality foods first, but getting nutrients from
