We are gearing up for the 2023 Plant-Based Challenge\u2014a gathering of people from all over the world who are committing to eating a whole food, plant-based diet for 21 days.<\/p>\n
If you haven’t joined yet, you can do so by signing up here.<\/a><\/strong><\/p>\n Since our first Challenge in 2016, we have gotten a lot of inquiries about the \u201cdos\u201d and \u201cdon\u2019ts\u201d of a plant-based lifestyle.<\/p>\n While we’ll address these questions during the Challenge, we decided it would be helpful to put together a comprehensive list that you can consult during the Challenge–and beyond!<\/p>\n So here are 36 articles for your reading (and reference) pleasure.<\/p>\n The Great Vegan vs. Plant-Based Debate<\/strong><\/a><\/p>\n Before we can tell you how a whole food, plant-based diet can transform your life, we need to define terms. In this article, we clarify the difference between a vegan diet and a plant-based one. After you read this article, you will never confuse the two approaches again!<\/p>\n Getting Started With a Whole Food Plant-Based Diet\u2013a 3 Step Plan<\/strong><\/a><\/p>\n In this blog post, we cover the three key steps to beginning your transition:<\/p>\n The 5 Biggest Myths About Plant-Based Diets<\/strong> <\/a><\/p>\n A lot of misconceptions swirl around plant-based diets. People believe it is too expensive and time-consuming, or that by adopting a plant-based diet, you will eat \u2018too many\u2019 carbs and \u2018not enough\u2019 protein. We tackle these myths and more here.<\/p>\n 9 Tips to Transition Successfully to Plant-Based<\/strong><\/a><\/p>\n Rome was not built in a day. It is difficult to become a 100 percent whole food, plant-based eater overnight; think of the process as an \u2018evolution\u2019 rather than a \u2018revolution.\u2019 Here we share 9 invaluable tips about how you can transition successfully to a plant-based lifestyle. My favorite tip? Number 5. Check it out.<\/p>\n How to Read a Food Label the Right Way\u00a0<\/strong><\/a><\/p>\n If you ever wondered what those food labels really mean, you are going to want to read this article. A seminal piece, it will show you how to read labels correctly and why the most healthful foods have no label at all.<\/p>\n The Four Foods are greens, beans, berries, and seeds. We have discussed them all:<\/p>\n Eating Your Greens (or Why Mom Was Right)<\/strong><\/a><\/p>\n In this article, you will discover the almost unbelievable health benefits of greens as well as the difference between dark leafy greens and cruciferous vegetables.<\/p>\n The Brilliant Bean<\/strong><\/a><\/p>\n This blog post is dedicated to the brilliant\u00a0but often forgotten bean. We discuss why it is a nutritional powerhouse and how beans contribute to a longer and healthier life.<\/p>\n The Beautiful Berry<\/strong><\/a><\/p>\n Berries are a delicious, nutrient-rich gift of nature that help you fight cancer, reduce the risk of heart and lung disease, and even boost memory. This article captures the many benefits of this \u2018little\u2019 fruit.<\/p>\n Magic Seeds<\/strong><\/a><\/p>\n This blog post is titled Magic Seeds <\/em>and it shines a spotlight on one seed in particular: the fabulous flaxseed. Learn why flaxseed is in a \u2018class of its own,\u2019 why you should integrate this seed into your daily diet, and even tips on how to cook and prepare them!<\/p>\n Change Your Life Forever\u2013One Habit at a Time<\/strong><\/a><\/p>\n Putting the Power Back into Will Power<\/strong><\/a><\/p>\n Changing Habits: Listening to Tony Robbins<\/strong><\/a><\/p>\n Changing a Habit? What You Might Be Doing Wrong<\/strong><\/a><\/p>\n At the end of the day, deciding to adopt a whole food, plant-based diet is all about changing a habit. These four posts give you tips on how to do just that, covering strategy, willpower, expert advice, and common mistakes.<\/p>\n The Essentials\u2013Part One: The Awesome Amino Acid<\/strong><\/a><\/p>\n This blog post focuses on amino acids, the building blocks of a healthy and vibrant life. It explains how nine essential amino acids must <\/em>come from our diet (because your body cannot manufacture them) and addresses the myth that animal-based proteins are superior to plant-based ones.<\/p>\n The Essentials\u2013Part Two: The Skinny on Fatty Acids<\/strong><\/a><\/p>\n This article clarifies why essential fatty acids (omega-3 and omega-6) are important for you, the best place to source them, and why you need to keep the ratio between these two omegas in balance.<\/p>\n The Essentials\u2013Part Three: All About B\u2081\u2082 (and D)<\/strong><\/a><\/p>\n Find out everything you wanted to know about getting enough vitamins B12<\/sub> and D when eating a whole food, plant-based diet. Plus we answer the age-old question\u2014\u201cDo I need to take supplements?\u201d <\/em><\/p>\n Protein Question<\/strong><\/a><\/p>\n How much protein do you really need? How do you calculate your protein needs? And where is the best place to source your protein? These are all questions that are answered fully in this article. Plus, we cover the real health risks of getting your protein from animal-based foods.<\/p>\n 3 Relatively Unknown Protein-Related Problems (and How To Fix Them)<\/strong><\/a><\/p>\n This article does an even deeper dive into the topic of protein and introduces three little-known enzymes and hormones which play a big role in your aging process and risk of cancer.<\/p>\n Calming the Soy Storm<\/strong> <\/a><\/p>\n Over the last several years, soy has gone on a bit of a popularity roller coaster. First, it was the miracle food and then it was condemned as a major cancer risk. To calm the \u2018soy storm,\u2019 this article gives a balanced view of soy\u2019s merits as well as guidelines on how much soy you should eat daily.<\/p>\n What really Makes Us Overweight<\/strong><\/a>? Is it because we do not \u2018move\u2019 enough? Or is it that we eat the wrong type of foods or too much food (or both)? In this article, we unveil the real culprit behind those extra pounds that have created a national obesity epidemic.<\/p>\n The Ultimate Guide to Saturated Fats<\/strong> <\/a><\/p>\n What is saturated fat? How bad is it for your health? Does saturated fat cause cardiovascular disease? Is there an acceptable level of saturated fats? You will find the answers to these questions and much more in this ultimate guide.<\/p>\n The Frightening Facts About Trans Fats<\/strong> <\/a><\/p>\n Not all fats are created equally. In this article, we shine a spotlight on trans fats: how they are made, how they differ from other fats, and why the only \u2018safe\u2019 level of trans fat consumption is ZERO.<\/p>\n Diet and Diabetes: Why Saturated Fats Are the Real Enemy<\/a> This is a great resource which explores the connection between eating saturated fats and diabetes. We explain insulin resistance, fatty liver disease, and why a plant-based diet is your first line of defense.<\/p>\n The Cholesterol Conundrum<\/strong> <\/a><\/p>\n The subject of cholesterol is a confusing one. This article seeks to clear the air when it comes to cholesterol, including recommendations of what to eat to keep your cholesterol at a healthy level.<\/p>\n Busting the (Whole) Grain Myth<\/strong><\/a><\/p>\n In this article, we explain many of the misconceptions about whole grains. We tackle the myths that whole grains are \u2018bad\u2019 for you or \u2018make you fat,\u2019 and explain why they are a health-promoting, nutrient-rich and satiating food.<\/p>\n What You Need to Know About Gluten<\/strong><\/a><\/p>\n Should You Really Be Gluten-Free?<\/strong> <\/a><\/p>\n These two blog posts cover the subject of gluten exhaustively: what gluten is, the different types of gluten sensitivities, and if eating gluten-free is healthier.<\/p>\n Should You Eat Rice?<\/strong> <\/a><\/p>\n Rice often gets a \u2018bad rap.\u2019 This article explains why rice has a welcomed place at the whole food, plant-based table.<\/p>\n Potatoes: Man\u2019s Best Friend (Not Worst Enemy!)<\/strong><\/a><\/p>\n This blog post explores why potatoes are NOT the enemy but how many people prepare them<\/em> just might be.<\/p>\n Sugar<\/strong><\/p>\n The Real Truth About Sugar<\/strong><\/a><\/p>\n Are Sugar Substitutes the Solution?<\/strong><\/a><\/p>\n Are You Addicted to Sugar?<\/strong><\/a><\/p>\n These three articles explain why sugar is so devastating for your health. We discuss the addictive properties of sugar, why sugar substitutes do not solve the problem, and how you can successfully kick the sugar habit. After reading these articles, you will never think about sugar in the same way again.<\/p>\n Oil<\/strong><\/p>\n Why You Should Opt Out of Olive Oil<\/strong><\/a><\/p>\n The simple message of this popular blog post? Avoid olive oil.<\/strong> It is not a whole food and, therefore, has no place in a whole food, plant-based diet. Consider eating olives instead!<\/p>\n Coconut Oil\u2013The Ultimate Guide<\/strong><\/a><\/p>\n In this article, we give you the raw, unedited truth about coconut oil. Despite its recent popularity, as \u2018miracle\u2019 oil, coconut oil is nevertheless still oil\u2014processed and high in energy density.<\/p>\n Fish Oil\u2013Is It Your Friend or Foe?<\/strong><\/a><\/p>\n Fish oil has long been thought to be an excellent source of omega-3 fatty acids. But as we explain in this blog post, the truth is a little bit different. We also tell you how you can obtain your omega-3s from a rich and varied whole food, plant-based diet instead.<\/p>\n Salt<\/strong><\/p>\n A Pinch of Salt?<\/strong><\/a><\/p>\n Did you know that 89 percent of adults and over 90 percent of children exceed daily recommendations for sodium intake?<\/p>\n And too much sodium kills. So as tempting as it might be to use salt to spice up your dishes, keep your levels down.<\/p>\n Just remember: the more whole and unprocessed your foods are the less salt they contain.<\/p>\n And that is a giant round-up of our resources, which will help you through this 21-Day Plant-Based Challenge<\/a> and beyond.<\/strong><\/p>\n Happy reading and whole food, plant-based eating!<\/strong>How to Get Started?<\/h3>\n
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What Are the Best Whole, Plant-Based Foods?<\/h3>\n
How Can I Change My Eating Habits?<\/h3>\n
The Essentials: Amino Acids, Fatty Acids and \u201cB12<\/sub> and D\u201d<\/h3>\n
What About Protein?<\/h3>\n
Facts on Fat<\/h3>\n
\n<\/strong><\/p>\nCarbs: What Is the Deal with Gluten, Grains, and Potatoes?<\/h3>\n
SOS\u2014Getting Rid of Added Sugar, Oil, and Salt in Our Diet<\/h3>\n