Learn the distinctions between the popular terms describing people who choose to abstain from eating animal products.

When did people begin to abstain from using animal products? How did veganism come about and why is it popular today?

Information that becomes the catalyst for adopting a vegan lifestyle resonates with different people, and our purpose for you in this course is to empower you with sound education to support them in that journey to a healthy way of living in accordance with those values. Because vegan is not synonymous with healthy, just as plant-based is not synonymous with vegan. And as a well rounded health coach, it’s important for you to know the distinctions.

Because of the vast availability of food in developed countries, diet is seen as a matter of personal choice. But vegans who used to consume animal products view diet as a matter of culture and habits. The challenge many new vegans have today is learning how to change those habits to reflect their values of health, animal compassion, and a sustainable planet for future generations. All while staying connected to their culture through the new foods that they adopt.

Learn why a vegan lifestyle is safe for pregnant mothers and children.

Learn about some of the professional athletes, bodybuilders and Olympians who credit their elite performance to a wholesome vegan lifestyle.

Why is this myth the most prevalent among non-vegans? Take a look at a sample day of whole plant foods for protein analysis, and see how easily it surpasses the daily requirement for optimal health.

It is a popular myth that "carbs" make us fat and unhealthy. Learn which ones are the main fuel for the brain and muscles, and which carbohydrates to avoid.   

Learn why soy has gotten a bad reputation. And, how we can learn from traditional Asian civilizations about the powerful health benefits of soy foods.

Although people have made the choice to abstain from eating animals on ethical grounds for centuries, you will hear about just some of the pioneering doctors of today who continue to uncover the power of eating plant-based for optimal health through research.

In this lecture we will talk about why nutrient density is important and how we can choose to each more bioavailable foods.

Plant protein is often misunderstood.

Notes:

*Adult protein needs: The DRI (Dietary Reference Intake) is 0.8g-1.2g of protein per kg (2.2 lbs) of body weight OR 0.36-0.54 grams per pound.  This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. This changes based on activity level.

A mainly sedentary individual would be described as having less the 10,000 steps a day with minimal 1-2 workouts per week. Here's the calculation:

Example: For a person who weighs 140lbs and is mainly sedentary, they are on the lower end of the recommended grams per pound of body weight.

.36g x 140lbs= 50.4g per day.

Therefore, they are recommended to consume 50.4g of protein per day.

Learn about the best vegan sources of carbohydrates.

In this lecture we will discuss the various vegan food options.

Eating natural healthy plant-based fats, like nuts, avocados, etc is very healthy. Learn more about the vegan sources of fats available.

In this lecture learn about a very important subject: vitamins.

In this lecture you will learn about minerals, as they are very important for our health.

You will learn why everyone should take certain supplements into consideration for optimal health. Not just vegans.

B-12 is the only required supplement for vegans, but non-vegans should be concerned about whether they are getting enough of this too. And here's why.

Many people obtain their Omega-3 Fatty Acids from fish and fish oil. But did you know that fish don't make Omega-3's? Learn why having a proper balance of omegas are important for your health and where vegans get their plant-based Omega-3's from.

A Vitamin D deficiency is the most common vitamin deficiency in the world today. Learn why this vitamin is so crucial to your health. 

Is a raw vegan diet optimal for long-term health? Let's see what the science says.

There are 9 essential amino acids required for human health, and they don't come from just animal based foods. Learn about why complete protein is essential and how it is easy to obtain daily on a vegan diet.

While many vegan doctors and nutritionists advocate getting all your nutrients from whole plant foods, you or your clients may choose to supplement with protein powder for convenience. Learn what ingredients to steer clear of and how to pick a protein powder that is relatively clean.

In this lecture we will discuss various vegan nutrition aspects to consider for special health conditions: hypertension, diabetes, etc.

Trillions of single-celled organisms are working hard at shaping your appetite, allergies, metabolism, and neurological functions. But do you know how to help then work in harmony? Learn what types of food work either for or against you in keeping your gut and digestion in check and making the brain-boosting chemicals we need to thrive. 

How to avoid gas and bloating during the transition to a fully plant-based diet.

If you regularly eat dairy products, meat and eggs, you might be wondering what’s left after eliminating so many things from your diet. This is an introduction to the upcoming lectures about the different foods in the plant kingdom and how they promote health and vitality. 

Did you know that each color of fruits and vegetables indicates an abundance of specific nutrients? You will learn about the protective phytonutrients present in the many colors of whole plant foods.

Nuts and seeds are a great source of healthy fat, protein, fiber and micronutrients. Learn how to incorporate them into your healthy vegan lifestyle.

Beans, beans. They're good for your heart. Learn about the nutritional comparison between steak and beans, and why beans are a staple in the diets of the healthiest and longest lived cultures in the world.

Whole grains are packed with nutrients and trace minerals, and are crucial for digestive health. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Learn what grains to eat regularly and which ones to eat in moderation for excellent nutrition practices.

Learn how to not only boost the flavor of your whole foods vegan menu, but add a nutritional punch to it with various herbs and spices.

In this lecture we discuss briefly why hydration is an important factor for healthy living.

In this lecture you can find attached the list of the most popular vegetables on the market as well as their carb content in order to make your shopping experience much better and hopefully to inspire you to try new things.

Learn where to shop and what to look for as you venture out to stock up on whole foods for the week ahead.

Sometimes when switching from meat, dairy and eggs to a fully plant-based menu, we can forget that there are many ways to prepare vegetables. Here is a quick rundown of the simplest of ways.

Steam - example: green beans or sweet potato chunks in a pot with little water and steamer basket

Bake - example: baked potatoes, or season and bake a head of cauliflower 

Saute - tip: instead of oil, saute tofu and vegetables in vegetable broth in a nonstick pan or wok, or use just plain water

Roast - example: roasted veggies under the broiler, like broccoli, onion, red potatoes, carrots - or any mixture of fresh hardy vegetables you like.

Quick easy solutions for stress free holiday meals, and if you or your client don't like cooking.

We may have the best of intentions, but at the end of a long, hectic day, we find ourselves reaching for whatever is easy and quick. Learn some basic strategies that when practiced regularly, they will become the healthy habits you need in order to always have healthy plant-foods at the ready.

Take just 1 block of time during the week to shop for and prepare key ingredients that will sustain your healthy lifestyle all through the crazy week ahead. Here are some tips on what to prepare.

You will learn tips for preventing the dreaded freezer burn, extending the life of your fresh produce, and optimal tools for food storage.

Learn savvy ways to transition into healthy vegan living based on your current lifestyle.

Learn easy tips for saving time and energy when planning out what to eat each day.

You will learn tips for making informed decisions about eating vegan away from home, whether you're meeting friends out for dinner, traveling on planes and in other countries, or attending social events, like a family party or bbq.

You will learn the basics of discerning if a grocery item is vegan or not, despite whether or not it has the certified vegan stamp of approval.

Your clients are likely to focus on what they don’t like in the plant kingdom because the processed foods and animal derived foods they are used to are rich and full of fat, sugar and salt, so it may be difficult for your client to imagine what a plant-based menu could taste like. And it’s up to you, their Vegan Health Coach, to help them focus on what they do like in order to build a comprehensive healthy vegan eating plan. As many people who have made the switch can attest to, taste buds will adjust, and your clients will soon crave more healthier foods.

Hippocrates, the Ancient Greek physician regarded as the father of medicine, said “Let medicine be thy food and food be thy medicine.” Let’s remember that Hippocrates prescribed a whole foods vegan lifestyle and included living foods (such as sprouts), and medicine is exactly what your clients shall have in this whole foods vegan menu.

To Your Health!

Here is just a taste of the recipes in store for this week:

• Berry granola smoothie bowl

• Open-face BBQ pulled jack sandwiches

• Chipotle potato skins

• Zesty Italian bean soup

• Cookie dough balls

If you are developing a 30 day menu, use this for weeks 1 and 3. Make adjustments based on your clients preferences, skills, and budget. Many simple meals and snacks, like rice and beans, whole grain penne with marinara and kidney beans, sprouted toast with nut butter, and stir frys can easily replace any item based on your clients needs.

Here is just a taste of the recipes in store for this week:

• Chunky monkey breakfast bowl

• Cajun cauliflower bowl

• Tacos with sweet corn guacamole

• Lentil Bolognese with penne

• Lemon bliss balls

If you are developing a 30 day menu, use this for weeks 2 and 4. Make adjustments based on your clients preferences, skills, and budget. Many simple meals and snacks, like hummus and pita sandwiches stuffed with salad, marinated tofu steaks with potatoes, apples and bananas with nut butter, and black bean quinoa Buddha bowls can easily replace any item based on your clients needs.

In this lecture we teach you how to identify your teams and how to work with them successfully. Remember that you are not alone!

You will learn how to communicate effectively with your team members in order to serve them best and to achieve the results you desire.

The SWOT analysis is a powerful tool to help you know your own strengths, weaknesses, identify your opportunities and threats.

Understanding different personality types in your clients and partners will help you communicate with them and build a strong business.

Goals are vital for reaching success. Learn why.

Superficial goals are easy to set and even easier to forget about. Adding real meaning to your goals is what makes you stick to those goals and record the progress along the way.

In this lecture you will learn to identify goals with an emphasis on the past and how to make them real today.

In this lecture you will learn about goals with an emphasis on the present.

In this lecture you will learn about goals with an emphasis on the future and how to achieve them.

Making small, significant steps in the right direction is much more productive than focusing on the big goal without a real step by step plan. Learn why.

Every milestone should be cherished and celebrated! Positive reinforcement and a happy acknowledgment of the successes achieved can propel any person towards reaching their ultimate goals. 

Without figuring out the personal WHY? it's very difficult to stick to anything. Motivation is the key to success in anything.

Creating positive first impressions with your clients, partners and anyone is vital. you only get one chance to do that. Learn how.

We have two ears and one mouth, they say.. We are supposed to hear more than talk. But hearing something is not the same as listening. Active listening is an amazing tool to help you with anyone you come in contact with.

Being interested in others, in what they have to share and getting them to open up to you by asking them the right questions is very important in the coaching business. Learn what questions to ask and when.

Readiness to change comes in different levels for each client. Find out how you can asses it and track it along the way.

Assessing body composition is an important process in the fitness and health coaching businesses because most of our clients come to us with the intent of losing weight, toning their bodies, etc. Learn how to do it and also how to tell them the results in sensitive and efficient ways to motivate them.