Eat Real Food: How to Eat a Whole-Food, Plant-Based Diet

Learn how to become a healthy vegan, vegetarian or plant-powered pro for best health, weight & longevity.
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  • Lectures 14
  • Length 3 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 2/2016 English

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 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 3 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.

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

What are the 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.

What am I going to get from this course?

  • 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.

What is the target audience?

  • This course is meant for anyone who is interested in improving their health, weight, or energy via a 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 recommended for those interested in consuming animal foods (meat, eggs, dairy) or processed foods.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Whole-Food, Plant-Based Basics
10:01

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
10:15

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
6 questions

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

Section 2: Whole-Food, Plant-Based Foods
14:21

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
11:22

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
13:55

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
11:02

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
8 questions

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

14:04

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.)
13:45

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
11:35

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
13:19

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
8 questions

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

Section 3: Whole-Food, Plant-Based Practical Applications
12:41

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
10:00

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.
10:56

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
11:57

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.

8 questions

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

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Instructor Biography

Evita Ochel, 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.

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