The Green Revolution - A Beginner’s Guide to Plant-Powered Eating

Written by: Claudia Haller NBC-HWC

For those of you who don’t know, about eighteen months ago, I packed up my life in the suburbs of New Jersey and moved back to Switzerland after eighteen extra years of staying in the United States. Growing up in Switzerland and returning to the lifestyle there twenty years later, some things had definitely modernized and developed over time. One of the few things that did not change is the quality of the food. 

Switzerland’s food industry lends itself to healthy eating. High-quality food is much more accessible here, which makes eating healthy much less of an exhaustive effort than it can be in the United States. My husband is still shocked every time I bring bananas home in New York and they don’t ripen for almost a week, now that he’s adjusted to the fact that bananas in our new home ripen within a day or two of purchase. Things like that make you wonder…

As much as I would love to eat pastries, chocolates and cheese with every meal here just because they are less processed than they are in the United States, it doesn’t really work that way. Although the foods here are healthier, there are still limits to the amount of pastries, pasta, and even meat you can eat. 
In a world buzzing with diets and nutritional trends, plant-based eating has emerged as a powerhouse for health and well-being. Whether you're considering a complete switch or just dipping your toes into the world of plant-based living, this beginner's guide aims to unravel the benefits and provides practical tips for a seamless transition to a plant-powered lifestyle.

A plant-based diet isn't just a trend; it's a holistic approach to nutrition with a multitude of benefits. From improved cardiovascular health to enhanced digestion, the advantages are both diverse and impactful. Plant-based eating is not about deprivation; it's about embracing a wide array of nutrient-rich, colorful foods that nourish your body from the inside out. Here are just a handful of the benefits that come from plant-based eating:

1. Heart Health: Plant-based diets are associated with lower levels of cholesterol and lower blood pressure. This decreases the risk of heart disease.
2. Weight Management: A plant-based diet is rich in fiber and nutrients. This can support healthy weight management and promote a feeling of fullness from nutrient-dense foods rather than processed ones.
3. Digestive Harmony: The abundance of fiber in plant-based food supports digestive health. This manifests itself by preventing constipation and promoting a flourishing gut microbiome.
4. Antioxidant Powerhouse: Fruits, vegetables and whole grains are all packed with antioxidants which help to combat oxidative stress and inflammation in the body.
5. Reducing Your Footprint: Animal agriculture is a major contributor to greenhouse gas emissions and water pollution. By practicing a weekly vegetarian day or cutting out meat from just one of your three daily meals, you can play a key role in the movement towards a more sustainable future.

Now that you know what a plant-based diet can do for you and the planet, let’s discuss how you can begin to explore this new way of eating. Here are four tips to help you seamlessly transition to a plant-powered lifestyle:

​1.) Start Gradually
Transitioning to a plant-based diet does not have to be (and frankly should not be) an overnight change. In this process, remember to give your body grace and time to adjust. You can start by incorporating more plant-based meals into your weekly routine and gradually reduce animal products. For example, start by just trying to have meatless breakfasts, then maybe begin practicing Meatless Monday, and continue to build on the momentum from there.

2.) Explore New Foods
As aforementioned, going plant-based does not mean eating less or restricting yourself. Especially now that more and more people are becoming vegetarian or vegan, stores and restaurants give you plenty of alternative options. That being said, be weary of meat substitutes full of sugars or processed ingredients. Rather, embrace the variety of nutrient-dense, plant-based foods available. Experiment with different fruits, legumes, nuts and seeds to discover new flavors and textures.

3.) Plan Balanced Meals
When beginning to follow a plant-based diet, it is imperative to make certain that you’re still getting all of the essential nutrients your body needs to function. Ensure your meals are well-balanced by including a mix of vegetables, fruits, whole grains and plant-based proteins. Plant-based proteins include tofu, tempeh, lentils, beans, chickpeas, nuts, seeds and much more.
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4.) Educate Yourself
One of the best things you can do before beginning a new way of eating is research. In this case, learn more about the nutritional needs of a plant-based diet so that you can give your body enough of all the vitamins and minerals it requires. Understanding how to get an adequate intake of protein, iron, calcium, and other nutrients is the key to a successful transition. The easiest way to get started on research would be by exploring the resources I’ve attached at the bottom of this blog.

Embarking on a plant-based journey is not just about what you're giving up; it's about the vibrant and nourishing world of whole foods that you're embracing. By incorporating more plant-based options into your diet, you're not only promoting your own health but also contributing to the well-being of the planet. So, let's take this journey together – one plant-powered meal at a time.

As a health and wellness coach, I'm here to guide you. Together, we can create a personalized plan that aligns with your lifestyle and health goals. I will be with you every step of the way in your gradual shift to this new diet, including the exploration of new foods and education about plant-based eating. From meal planning to addressing potential challenges, my role is to provide the support and motivation needed for a successful transition to plant-based eating.
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Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.

Additional Resources
For some extra guidance on how to maintain a balanced diet as a vegetarian or vegan from Johns Hopkins Medicine, check out this article.

There is a new series on Netflix titled “You Are What You Eat”. This docuseries follows sets of identical twins across ethnicities and age ranges who share the same DNA. In each pair, one of them experiments with plant-based eating, giving clear insight into the effects this lifestyle can have on one’s health. Check it out here.

If you’re interested in the environmental aspect of a plant-based diet and would like to discover more ways that you can be environmentally conscious in your eating, check out a previous blog of mine here.
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Disclaimer: The views and opinions expressed in this guest blog post are solely those of the author and do not necessarily reflect the official policy or position of our website. We take no responsibility for any errors or omissions in the content provided. The information shared in this post is intended to be informative and educational, but it is always essential to conduct further research and seek professional advice where appropriate. We encourage our readers to form their own opinions and perspectives based on multiple sources and individual judgment.