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Starter Guide PLANT-BASED COOKING starter guide From CHRISTIN MCKAMEY THE VEGGIE CHICK Contents Welcome Letter from Christin ................................... PAGE 3 Whole Food, Plant Based Health ................................. PAGE 4 Nutrition Guide ................................................. PAGE 6 10 tips for those transitioning to a plant-based diet ............. PAGE 8 Staple Foods for Plant-Based Cooking​​​ ........................... PAGE 9 Resources Page ..................................................PAGE 11 Connect with Me ................................................PAGE 13 HI I’M CHRISTIN I’m passionate about a whole foods plant-based lifestyle Throughout my life, I’ve transitioned from fast food/meat-eater to part- time vegetarian to dedicated vegan to…well, who I am now. And that means I don’t subscribe to any one diet or label. My primary focus is on healthy plant-based nutrition, doing exercises I truly enjoy, and taking care of my body so I have the energy to do the things I love the most. Before I really knew what “healthy” was, I was always tired, constantly getting sick and either overeating or starving myself. I also spent years feeling constant guilt for eating something I “wasn’t supposed to”, beating myself up about it, and then repeating the same pattern the following day. It took me many years (decades really) to finally have a clear understanding of what food is really healthy and how it affects my body, how to best manage it, and how to have a healthy relationship with food. Of course I still have days where I struggle or feel guilty, but overall I’ve been successful at implementing healthy habits and remaining consistent, without all the guilt. I’ve been able to manage my health and weight for years with more energy, and I very rarely get sick (and when I do, it’s generally very mild). Bottom line- I am MUCH happier and in the best shape I’ve ever been in my life, which is a great feeling. “Your beliefs become your thoughts, In this guide, you will find an overview with principles of good Your thoughts become your words, health, tips for transitioning to a plant-based diet, as well as Your words become your actions, common ingredients and other helpful suggestions. Just Your actions become your habits, remember that changing your life and focusing on a healthy Your habits become your values, lifestyle doesn’t happen all at once! It’s a lifelong process and something you need to continually work at to get better. Your values become your destiny.” Believe you can change your health, share the news with ~GHANDI others (and yourself) about your new plan, start practicing your new knowledge and those actions will eventually turn into healthy habits. Pretty soon, it will be who you are. It will be a way of life. I truly LOVE helping others discover delicious plant-based recipes, new ways of cooking, and how to feel better from the inside out! We only live once, so let’s do it the best we can! Wishing you health and happiness, Christin WWW.VEGGIECHICK.COM PAGE 3 WHOLE FOOD, PLANT BASED HEALTH Nutrition can be confusing and downright annoying. Every day there is a new type of diet, a new food that was thought to be healthy- but no longer is - and a world where preservatives and fast food are now mainstream. It’s no wonder that people don’t know what, or how to eat. Cancer, obesity, heart disease, diabetes and other health problems are on the rise and these things affect people personally, economically and wreak havoc on our planet. So what is the truth? Research has shown that a whole food plant-based diet is the best option for your health. So what is a whole food plant-based diet? I love this definition from forksoverknives.com: A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as “ highly refined foods like bleached flour, refined sugar, and oil. SO WHAT CAN IT DO FOR ME? A whole food plant-based diet is known as the healthiest diet on the planet, and it can immediately help you lose weight, feel better, look better, AND if that’s not enough, it’s been proven to protect from life threatening diseases. You’ll have more energy, self confidence, protection against diseases, and a longer life to spend with the people you love- these are not small things. Taking care of your health should be at the forefront of your priorities and I believe a whole food, plant-based diet is the answer. Just look at these stunning facts… • There has been significant scientific evidence showing that a whole food, plant based diet may help prevent, treat, slow and even reserve cancer progression. Some foods associated with anti-cancer properties: apples, beans, berries, black pepper, broccoli, chili peppers, cocoa, coffee, flax seeds, garlic, green and herbal tea, greens, mushrooms, nuts (especially walnuts), red rice, sweet potatoes, tomatoes and turmeric. (Source) • Plant-based diets may also successfully prevent, treat and reverse type 2 diabetes, including in children. Cutting out meat, milk and other animal products and high-fat/high-protein foods may reduce the risk of diabetes. (Source) • Alzheimer’s is now the #6 killer in the U.S., when it was practically non-existent a century ago. Poor cardiovascular health may be the cause, cutting off blood flow to the brain and leading to the development of the disease. Other things may contribute, such as animal hormones, and other toxins found in meats. These foods have shown some potential for preventing or slowing down the disease: saffron, coffee, ginger and apple juice, beans, vitamins D and B-12, whole grains, fruits, and vegetables. (Source) My grandmother had severe Alzheimer’s and it was a slow and painful process to watch. I wish I had the knowledge back then to help her change her diet and extend her life. WWW.VEGGIECHICK.COM PAGE 4 • Heart disease is the #1 killer in the U.S. and elevated cholesterol seems to be the primary cause. A plant based diet is free of cholesterol and saturated animal fats and may even protect against and help manage and even reverse heart disease. Heart disease has been found to be almost nonexistent in populations with diets centered around whole plant foods. (Source) • A whole foods, plant based diet can lower cholesterol and blood pressure. (Source) • Some neurotoxins found in beef, chicken, pork and fish have been linked to cases of Parkinson’s disease. (Source) • Kaiser Permanente, one of the largest managed care organizations in the country urges their 17,000+ physicians to recommend a healthy, plant based diet and active lifestyle to their patients. (Source) They also offer a 30 Day Challenge. The results are clear; a whole food, plant based diet is great for your body. “Eat food. Not too much. Mostly plants.” MICHAEL POLLAN- AUTHOR, ACTIVIST IT’S NOT JUST VEGGIES Sometimes vegans get a bad rap and people believe they just eat salad all day, everyday. I am here to tell you that is not true. A whole food, plant based diet does NOT mean that you are only eating vegetables. While kale, spinach and other veggies may be a big part of this diet, it also includes other healthy starches such as sweet potatoes, grains and legumes such as brown rice and lentils as well as many others. Learning new ways to mix, match and combine foods is part of the fun. For me, it opened up a whole new world of cooking. MEAT DOES NOT EQUAL “COMPLETE” Many people are accustomed to eating meat in every meal. I remember feeling that my meal was not complete without some sort of meat, and it takes a little time to get over that mindset when you first switch to a plant-based diet. In order to be successful in this diet, you’ll need to build your plate around foods that you may have considered “side dishes”, such as beans, potatoes, quinoa, brown rice, etc. Start slow, and incorporate 1-2 meatless dinners a week, and build up from there. VARIETY OF WHOLE, PLANT BASE FOODS Unfortunately, we’ve often heard through advertising, etc. that we should consume one type of food for certain nutrients: meat for protein/iron, milk for calcium, and so on. But this is not a healthy way to look at your diet, and can definitely cause more harm than good. In order to succeed at a whole foods, plant based diet, it’s important to focus on getting a variety of different foods in your body. WWW.VEGGIECHICK.COM PAGE 5 NUTRITION GUIDE CALCIUM is crucial for building and maintaining If you are planning to move to a plant-based diet, strong bone health. It’s also needed for nerve and I would highly recommend making sure that you muscle function, and blood clotting. People need are getting the proper nutrients you need. After 6 1000 milligrams of calcium before age 50. After months on a plant based diet, I went to a doctor that, they need 1200 milligrams. and got my blood tested. (I found out that while my protein levels and B-12 were perfect, I was low Whole, plant based foods containing on iron, zinc, magnesium and vitamin D) Wake up calcium: dark green leafy vegetables, call! So now I make sure I take supplements for broccoli, brussel sprouts, chickpeas, almonds, those deficient vitamins as well as making sure I beans, lentils, tofu, soy milk, and many others.
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