PURE
From Carnivore to Plant-based
A WHOLE-FOOD,
PLANT-BASED SUPPORTED LIFESTYLE
Defined as a lifestyle based on plants, reducing processed and highly refined foods can have a transformative effect on your health and well-being. Ditch the foods made in a plant (factory) and get back to your roots with a wholesome, natural plant-based diet.
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Whole-food and plant-based can be scary, but with PURE you’ll receive ongoing support from an experienced health coach and a physician-approved program to ensure a fun, successful transition. You’ll learn exactly what to eat and how to prepare it with kitchen tips, delicious recipes that your family will love, shopping lists, meal plans, and more.
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Welcome to the PURE program
PURE was created to ensure a smooth, easy transition to a healthy plant-based lifestyle. With this program, you’ll receive everything you need for success, from the education to shopping lists, meal plans and step-by-step guidance. Forget restricting diets. PURE is a lifestyle change that replaces processed, refined products with wholesome, nourishing foods. When you eat better, you feel better. Your health coach has the experience and expertise to keep you focused, boost your confidence and motivation, answer any questions you might have, and keep you on the path to a healthier you.
With the PURE program, you’ll find that a plant-based menu doesn’t have to be bland or boring.
You’ll have fun in the kitchen with your family and enjoy delicious, flavorful meals that will satisfy any palette. This program will teach you how to make SMART goals, answer common questions about a plant-based lifestyle, how to deal with unsupportive friends, family, and coworkers, new kitchen tips, and more.
You’ll have fun, while you learn.
You’ll know exactly what you should be adding in and what you should steer clear of. We’ll teach you how to prepare foods, stock your kitchen and you’ll even know what you can alternate to truly enjoy your meals.
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*New foods to add to each week.
*Learn secrets to low-cost healthy meals
*Eat real food and lose weight, gain weight or maintain
*Support your activity and have energy all day
*Never feel deprived or hungry on your journey to health
*Learn how stress effects your well-being and how to relieve it
Sounds different from what you’re used to doing right?
As a health coach, I do things differently. My mission is to help you find your optimal health and thriving life using a holistic approach of connecting the dots between mind and body.
This PURE program will do exactly that. Over 12 weeks you will begin to build habits you can keep for life.
Weekly Topics Include:
Choose Healthy Foods
Recipes, foods to stock
Low-cost meals
Kitchen tips.
Communities
Taking stock & recommitting
Renewing your purpose
Resilience
Stress and stimulation
Self-care
Your environment and travel
Going forward
Meal Plans, Grocery Lists, Alternatives, Foods to add in, How to Prepare Your Foods, Support from Other Group Members , Weekly Group Meetings (optional), List of Preferred Appliances, Mindset and Mindfulness Exercises, Fitness, Goal Setting, Making Time for What’s Important
DEFINITION
VEGETARIAN: Avoids animal products except for eggs and dairy.
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VEGAN: Avoids all animal products: meat, fish, poultry, eggs and dairy.
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PLANTBASED: Typically refers to vegan diets; may include additional guidelines or variations such as a Whole Foods Plant-based (WFPB) diet that keeps plantbased foods as unprocessed as possible.
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Science supports that health benefits increase as the amount of animal products in the diet decrease.
ALL WHOLE FOODS CONTAIN PROTEIN
Baked potato 7.5 gr protein, potassium, iron and a host of other nutrients
Single serving of oatmeal before cooking 5.5g protein
1 cup of brocolli 5g protein
Fruit typically contains 1-2g of protein per piece of fruit
Are these "complete" proteins?
Of the 20 amino acids used by the body, 9 are essential. All 9 come from plants.
WHAT DOES AN OPTIMAL PLANT-BASED DIET LOOK LIKE?
INCLUDES: fruits, vegetables, whole grains, legumes and a small amount of nuts and seeds.
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AVOIDS: Animal products, e.g. meat, fish, poultry, eggs, dairy.
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MINIMIZES: Added oils and highly processed foods.
Where do you get your protein?
A common question.
WHY SUGGEST A PLANT-BASED DIET?
High micronutrient density
Low in saturated fat
Free from cholesterol
Beneficial for gut microbiota
Can help prevent, treat, and even reverse chronic lifestyle disease
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HOW PLANT-BASED DIETS HELP
Digestion of whole plant-based foods burns more calories
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High in fiber triggers stretch receptors in the stomach and people feel full and satisfied.
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Lower calories of dense foods, means that people get full before they gain weight.
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MYTH
You need to combine plant amino acids to get complete protein
Not true: Combinations occur naturally in a varied plant based diet.
If you are meeting your calorie needs on a plantbased diet you will meet your protein needs.
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