Eat Real Food: How to Eat a Whole-Food, Plant-Based Diet
4.7 (144 ratings)
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Eat Real Food: How to Eat a Whole-Food, Plant-Based Diet

Learn how to be a healthy vegan, vegetarian or plant-powered pro for best health, weight & longevity.
4.7 (144 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
850 students enrolled
Created by Evita Ochel
Last updated 7/2017
English
Current price: $10 Original price: $40 Discount: 75% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 3.5 hours on-demand video
  • 19 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Improve your health and weight with the naturally low calorie, high nutrient density whole-food, plant-based diet.
  • Enjoy better energy and mental clarity by fueling your brain and body optimally.
  • Understand the nutritional value and health benefits of real, whole plant foods.
  • Have a more positive and healthy relationship with your food.
  • Choose the right foods at the grocery store that will provide the best results at home for eating whole-food, plant-based.
  • Create dozens of simple, wholesome, and optimally healthy meal combinations for breakfast, lunch, dinner and snacks.
  • Consume delicious whole-food, plant-based meals that positively support your overall wellbeing.
  • Choose the right foods beyond the kitchen when in restaurants or while traveling.
  • Enjoy the comfort and peace of mind that comes with knowing how to nourish your body optimally.
  • Create a life-long foundation for healthy eating habits.
View Curriculum
Requirements
  • Access to a high-speed internet to enjoy a high quality of class videos.
  • Access to a variety of fresh, wholesome, plant foods.
  • Access to a kitchen to practice making some of the recipes and/or meal ideas referenced to in the course.
Description

Are you ready to lose weight naturally, enjoy better energy, help heal and prevent acute and chronic diseases, optimize your health, and create a healthy relationship with your food?

The Eat Real Food: How to Eat a Whole-Food, Plant-Based Diet will take you through 14 lessons (and bonus Quick Tips content) that will help you create an optimal eating foundation for life. You will walk away knowing what real food is and how to nourish yourself in the best of ways, beyond any nutritional fads or diets. You will be provided with over 65 whole-food, plant-based recipes to practice and apply what you are learning along every step of the way.

Liberate yourself from counting calories and obsessing about isolated nutrients, and eat based on the intelligent design of whole, plant foods!

Whether you are interested in reducing animal products, like meat and dairy, or removing them from your diet, or looking to adopt a vegan or vegetarian diet in a nutritionally-sound manner, this course will educate, inspire, and empower you to know how to eat right with confidence.

You will gain skills to know:

  • which foods to eat and why for best health, weight, energy, and longevity
  • how to optimize your grocery shopping experience
  • how to create quick and easy, wholesome, satisfying, and delicious meals
  • how to deal with concern foods like wheat, soy, oils, and sweeteners
  • how to eat optimally beyond your home and kitchen
  • how to make the whole-food, plant-based lifestyle successful and enjoyable

Gain an abundance of practical tips for optimal nourishment and meal preparation!

The course will provide you with over 3 hours of content, divided into 4 sections.

  • Section 1 will provide you with the basics of whole-food, plant-based eating.
  • Section 2 will present what whole plant foods to eat and why, and how to work with them in practical ways.
  • Section 3 will get even more practical by presenting the whole-food, plant-based eating lifestyle in action.
  • Section 4 will present a series of short, quick tip lectures to help you strengthen your understanding and support you to be most successful with your food and meal choices.

Each of the 14 core lectures feature additional resources in the forms of beautiful and handy summary sheets, food lists, articles, recipes and/or meal ideas.

Who is the target audience?
  • This course is for anyone who is interested in improving their health, weight, or energy via a holistic, whole-food, plant-based approach.
  • This course is suitable for the beginner who is just getting started, the intermediate who would like to enrich their skills in this area, or those advanced in this way of eating who are looking for new tips or extra inspiration.
  • This course is NOT for those interested in consuming animal foods (meat, eggs, dairy) or processed foods.
  • This course is NOT for those who want a reductionist approach to nutrition based on isolated nutrients and numbers.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
34 Lectures
03:33:18
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Whole-Food, Plant-Based Basics
2 Lectures 20:16

In this lesson you will learn:

  • about your teacher
  • what whole-food, plant-based eating is
  • why whole-food, plant-based eating is so beneficial for your health and weight
  • why whole-food, plant-based eating is so beneficial for our Earth
Preview 10:01

In this lesson you will learn:

  • how to navigate the grocery store for whole, plant foods
  • what items to stock in your kitchen and pantry for whole-food, plant-based eating
  • tips for setting yourself up for success
How to Stock Your Kitchen for a Whole-Food, Plant-Based Lifestyle
10:15

This quiz will help you review and apply what you learned in lessons 1 and 2.

Section 1 Quiz: Beginner Basics
6 questions
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Whole-Food, Plant-Based Foods
8 Lectures 01:43:23

In this lesson you will learn:

  • the nutritional value of vegetables, from a macro and micronutrient perspective
  • how to work with vegetables
  • optimal cooking/preparation of vegetables
  • meal ideas for vegetables
Vegetables: How to understand them and work with them
14:21

In this lesson you will learn:

  • the nutritional value of fruits, from a macro and micronutrient perspective
  • how to understand sugar in fruits
  • how to work with fruits; practical tips and preparation methods, including how to handle juices, jams, and fruit combining
  • meal ideas for fruits
Fruits: How to understand them and work with them
11:22

In this lesson you will learn:

  • the nutritional properties of nuts; macro and micronutrients
  • the variety of nuts to choose from as part of whole-food, plant-based eating
  • what form of nuts to choose for optimal wellbeing
  • how to prepare nuts based on soaking for maximum benefits
  • what quantities of nuts are optimal
  • nut meal ideas
Nuts: How to understand them and work with them
13:55

In this lesson you will learn:

  • the nutritional properties of seeds; micro and macronutrients
  • what seeds provide an omega-3 fatty acid advantage
  • the variety of seeds to choose from for your whole-food, plant-based diet
  • what quality and quantity to consume seeds in
  • meal ideas for incorporating seeds into our daily diet
  • other forms of seed foods, like seed butters
Seeds: How to understand them and work with them
11:02

This quiz will help you apply what you learned in lessons 3 through 6.

Vegetables, Fruits, Nuts and Seeds
8 questions

In this lesson you will learn:

  • the nutritional value of beans and legumes; micro and macronutrients
  • the health benefits of beans and legumes
  • the variety of beans and legumes to utilize as part of your whole-food, plant-based diet
  • how to prepare beans optimally in terms of soaking and cooking
  • how to handle soy, and all of its various forms (tofu, soy milk, tempeh, etc.)
Beans: How to understand them and work with them
14:04

In this lesson you will learn:

  • the nutritional value of grains; micro and macronutrients
  • the health benefits of grains, and why grains can be destructive for health and weight
  • the two main types of grains and the variety of grains to utilize as part of your whole-food, plant-based diet
  • how to handle wheat and gluten
  • the quantity and quality of grains to focus on
  • how to prepare grains optimally and grain meal ideas
  • how to handle processed grain products, especially bread
Preview 13:45

In this lesson you will learn:

  • the nutritional value of herbs and spices; micro and macronutrients
  • the health benefits of herbs and spices
  • the classifications of herbs and spices and the variety to use in your diet
  • the quantity and quality of herbs and spices to work with
  • optimal use of herbs and spices and meal ideas
  • how to handle salt as part of the whole-food, plant-based diet
  • other optimal ways to use herbs and spices: herbal tea
Herbs & Spices: How to understand them and work with them
11:35

In this lesson you will learn about other specialty foods:

  • mushrooms; nutrition and health benefits and use for meals
  • fermented foods; nutrition and health benefits and use for meals
  • sea vegetables; nutrition and health benefits and use for meals
  • cacao; nutrition and health benefits and use for meals
  • how to handle oils, which to use/not use and why
  • how to handle sweeteners, which to use/not use and why
Understanding Other Specialty Whole, Plant Foods
13:19

This quiz will help you apply what you learned in lessons 7 through 10.

Beans, Grains, Herbs, Spices and Other Foods
8 questions
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Whole-Food, Plant-Based Practical Applications
4 Lectures 45:34

In this lesson you will learn:

  • how to put together a whole-meal, plant-based breakfast, including preparation tips, time constraints and meal ideas
  • how to put together a whole-meal, plant-based lunch or dinner, including preparation tips, time constraints and meal ideas
  • how to put together a whole-meal, plant-based dessert, snack or treat, including preparation tips, time constraints and meal ideas
  • tips and ideas for successful whole-food, plant-based eating given your personal lifestyle contraints
How to Prepare Whole-Food, Plant-Based Meals
12:41

In this lesson you will learn what a typical day of eating a whole-food, plant-based diet can look like.

  • Evita will use an example from her own life to demonstrate a whole-food, plant-based breakfast, lunch, dinner and snacks.
  • You will gain practical tips and ideas for how to structure and optimize your whole-food, plant-based meals.
A Typical Day: Whole-Food, Plant-Based Eating in Action
10:00

In this lesson you will learn:

  • how to handle whole-food, plant-based eating in restaurants
  • how to handle whole-food, plant-based eating while traveling or on vacation
  • how to handle whole-food, plant-based eating during holidays
  • helpful tips and ideas for eating whole-food, plant-based beyond the home
Eating Whole-Food, Plant-Based Beyond the Home: Restaurants, Travel & Holidays
10:56

In this lesson you will receive 10 concluding tips for optimizing your whole-food, plant-based lifestyle, as well as ideas for further resources and support.

Final Tips & Resources for Whole-Food, Plant-Based Eating
11:57

This quiz will help you apply what you learned in lessons 11 through 14.

Eating the Whole-Food, Plant-Based Way
8 questions
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BONUS: Eat Real Food Quick Tips
20 Lectures 44:05

This lesson shares 5 meal templates that you can use as your breakfast, lunch or dinner meals for an unlimited potential of quick, easy, diverse and healthy meals.

Whole-Food, Plant-Based Meal Templates For Easy Eating
01:36

This lesson explains how to build an optimally healthy meal plate as part of a whole-food, plant-based diet.

How to Build a Real Food Meal Plate
02:26

This lesson teaches you how to navigate the grocery store in order to make the best food choices.

How to do Groceries for Real Food Options
01:51

This lesson teaches you how to read and understand nutrition facts labels to make the best, real food choices.

How to Read a Nutrition Facts Label
01:39

This lesson shares about the importance of eating organic foods and how to make it work with the help of the Shopper’s Guide to Pesticides in Produce.

How to Eat Organic
01:52

This lesson explains the benefits of batch cooking to reduce your meal preparation time and shares tips for how to do it.

How to do Batch Cooking for Quick Real Food Meal Prep
01:27

This lesson shares about the benefits of being properly prepared by packing your lunch and some tips for healthy homemade meals beyond the home.

How to Pack a Lunch for Healthy Eating
01:44

This lesson explains the quality problems with bread and shares guidelines to help you choose a healthier bread option.

Preview 01:38

This lesson shares tips to help you choose healthier fast food meal options.

How to Make Healthier Fast Food Choices
01:45

This lesson explains how different macronutrients impact our blood glucose levels and risk of diabetes, and provides guidance on how to maintain and support healthy blood sugar levels.

How to Support Healthy Blood Sugar Levels
01:53

This lesson explains how to understand different carbohydrates and reduce unhealthy foods that provide non-whole, refined carbohydrates.

How to Eat the Right Carbohydrates
01:51

This lesson shares about protein, its quality, and how much protein different plant foods have.

How to Eat Enough Protein
03:01

This lesson explains how to use healthy fat guidelines, as they relate to saturated and unsaturated fats.

How to Eat the Right Fat
02:33

This lesson shares the top 10 most important nutrition tips for vegans to take into consideration, for best health, weight, energy and vitality.

How to Be a Healthy Vegan
03:36

This lesson provides guidance and tips to avoid genetically modified foods for best health and wellbeing.

How to Avoid Eating GMOs
03:08

This lesson explains the basics of food combining and how to use these guidelines for best health, energy, weight and digestion.

How to Use Food Combining Guidelines
03:10

This lesson shares 10 examples of some of the worst food combinations, which can prevent optimal health, weight and energy, and create or further aggravate food sensitivities and weak digestion.

How to Avoid the Worst Food Combinations
03:33

This lesson shares tips to help you break bad eating habits and create good ones.

How to Break Unhealthy Eating Habits
01:28

This lesson explains what is mindful eating and its benefits for our health, weight and wellbeing.

How to Benefit from Mindful Eating
01:35

This lesson provides guidance on how to have and maintain a healthy body, and the motivation for healthy lifestyle habits.

How to Stay Healthy and Motivated
02:19
About the Instructor
Evita Ochel
4.8 Average rating
254 Reviews
3,722 Students
8 Courses
Optimal Wellness Teacher, Author

Evita Ochel is a consciousness expansion teacher who helps people optimize their wellbeing on all levels of the body, mind, and spirit. She is an expert in the areas of holistic health, optimal nutrition, sustainable living, personal evolution, metaphysics, and spirituality. She is a public speaker, web TV host, and writer who has authored hundreds of articles and several books, including "Healing & Prevention Through Nutrition." Evita is also the founder of the Healthytarian Lifestyle, based on fresh thinking, smart eating and mindful living.

Evita holds an Honors Bachelor of Science degree in the areas of Biology and Psychology, a Bachelor of Education degree specializing in Science, and is a certified Holistic Nutritionist and Yoga and Meditation teacher. Her work includes teaching, writing and researching all areas of holistic wellness. Her health-oriented teaching focuses on whole-food, plant-based nutrition, elimination of toxins, and the mind-body connection for optimal health and longevity. Her spirit-oriented teaching focuses on consciousness expansion and heart-centered living for optimal joy and inner peace. She lives by being the change she wishes to see, and helps others rise to their highest potential on every level of their being.