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What is Whole food plant based nutrition?

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Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.

Plant-based means food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey.

A whole-foods, plant-based diet lets you meet your nutritional needs by only eating natural, minimally-processed foods where none of the ingredients come from animals.

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Here’s a quick overview of the major food categories you’ll enjoy on a plant-based diet, with examples:

  • Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.

  • Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.

  • Tubers and grains: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
    Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.

  • Legumes: beans of any kind, plus lentils, pulses, and similar ingredients.

There are plenty of other foods you can also enjoy— including nuts, seeds, tofu, tempeh, whole-grain flour and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.

HEALTHY PLATE

​Why follow a Whole food Plant Based diet?

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  • Lose weight

  • Improve your diabetes

  • Improve your high blood pressure

  • Improve your cholesterol levels

  • Lower your daily pain levels

  • If you have a heart condition

  • Improve your digestion

  • To have more energy

  • Be healthy

 

There’s excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. Many people also report bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after making the switch.

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There are several major benefits to moving to plant-based nutrition, all supported by excellent science. These benefits include:

  • Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.

  • Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes.

  • A lighter environmental footprint: A plant-based diet places much less stress on the environment.

The Vital Reset 
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Tailored for Every Client.


Our signature 12-month coaching program is designed to improve lifestyle habits, nutrition, and adherence. We adapt The Vital Reset to meet the unique needs of your patients, including:

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  • Transitioning into Whole Food Plant Based Nutrition. Helping you Transition with continuous support during this lifestyle change. 

  • Cardiac Vital Reset – Nutrition and lifestyle support for heart health and post-intervention recovery.

  • Menopause Vital Reset – Symptom relief and hormone balance support through nutrition, movement, and stress management.

  • Diabetes Support – Blood sugar management and sustainable diet changes for type 2 diabetes and prediabetes.

  • Bariatric & GLP-1 Coaching – High-protein, nutrient-focused nutrition for surgery recovery, medication adherence, and weight stability.

  • And More – Including high cholesterol, digestive disorders, and weight management.

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