Whole-Food, Plant-Based Nutrition

A growing number of individuals, including endurance athletes, have adopted plant strong diets. Scientific evidence has shown that it is possible to achieve all of your fitness, weight loss, and performance goals without ingesting animal products. Balanced plant based diets are not only nutritionally adequate but are also associated with lower risks of chronic diseases when compared to typical U.S. diets. Individuals choose to adopt a plant strong diet for many reasons some of which include: improving their health, boosting their performance, protecting the environment, following religious beliefs, and/or taking a stand against the factory farming of animals.
Important Terminology
While many individuals think of plant strong diets as mainly containing fruits and vegetables, there are actually several types of plant based diets. These terms precede the word ‘vegetarian’ and are used to describe what the diet includes and excludes.
  • Ovo: Includes eggs, excludes all other animal products
  • Lacto: Includes dairy, excludes all other animal products
  • Pesco: Includes fish, dairy and egg, excludes all other animal products
  • Vegan: Excludes all animal products
When it comes to plant strong diets, contradictions abound in the media and it is difficult to separate myth from reality. Common misconceptions about plant strong diets include:
  • We need meat to get enough protein.
  • We need milk and dairy products to get enough calcium.
  • All fat is bad for you.
  • The lack of vitamin B12 in plant foods proves that people need meat.
  • Vegan diets are risky to health, especially for children.
  • There are no good foods; no bad foods. Eat everything in moderation.
  • Soy products are dangerous to health.
While simply eliminating or restricting animal foods without finding appropriate substitutes can lead to an unbalanced diet and potential deficiencies of protein, iron, zinc, vitamin B12, and calcium; with careful planning, a plant strong diet can easily supply all of an individual’s nutritional needs and lead to improved health, longevity, and performance. Whether you are currently on a plant strong diet or considering going on a plant strong diet, I can help you come up with a plan that is personalized to your needs.

Individual Vegetarian and Vegan Nutrition Services

  • Individual services will vary based on differences in personal goals but all will include a review of:
  • The different types of plant strong diets
  • Desired outcomes from nutrition counseling
  • Personal and family health history
  • Lab evaluations (please bring current lab work if you have it)
  • Potential nutrient deficiencies associated with plant strong diets and how to avoid them.
  • Discussion of results from a 3 day food and exercise assessment
  • Review of any supplements and/or medications you take
From this information a formal plan will be developed to help you meet your nutritional needs depending on the type of plant strong diet you are currently on or would like to follow. My goal is to provide solid, scientifically based information to dispel common nutrition myths surrounding plant strong diets and to work with you to come up with a nutrition plan that takes into account your specific needs.

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