Monday, September 19, 2011

Blogger Giveaway! Two Copies of The Complete Idiot's Guide to Plant-Based Nutrition

Ever had specific questions about plant-based nutrition?

Should I be worried about vitamin B12?

Is it okay for me to eat coconut?

How about nuts? What about seeds?

Is the raw food diet better than a combination of cooked and raw vegan food?

These are just some of the burning questions I've had on my quest to find my best health. What are yours?

Well, lucky for us, there's now a brand new Complete Idiot's Guide that should answer each and every question about a plant-based diet that we could ever have. And the wonderful people at Alpha Books (a member of the Penguin Group) are providing HGK with two copies to giveaway. How nice is that?


The author, Julieanna Hever, M.S., R.D., C.P.T. is a Plant-Based Dietitian and an ACE-Certified Personal Trainer. She owns To Your Health Fitness and Nutrition in Southern California. Julieanna's website can be found here.

Here's how Julieanna describes herself:

"I am a passionate advocate of the miracles associated with following a whole food, plant-based diet. I am the nutrition columnist for VegNews Magazine, author of The Complete Idiot’s Guide to Plant-Based Nutrition, and co-author of The Complete Idiot's Guide to Gluten-Free Vegan Cooking. I maintain a private practice Los Angeles and lectures throughout the U.S. As co-producer and star of the “infotainment” documentary To Your Health, I interviewed a host of the plant-based world’s most respected doctors and researchers to bring this important information to a broad audience. As Executive Director of EarthSave, International, I have had the opportunity to bring nutrition to the forefront of efforts to improve the current global health crisis."

Isn't she cool?

Yeah, I think so too!

Here's some of the stuff you will find in the book:

• Where to get nutrients that others get from meat and dairy.

• How to avoid the vegan pitfall of overfed but undernourished.

• How to spot hidden animal ingredients in packaged foods.

• Tips for eating at restaurants.

• Special considerations for children and seniors.

The book is designed for people who know little about plant based nutrition, and for those who are fully knowledgeable. The book may be read cover to cover or the reader can pick out items from the Table of Contents which may be of particular interest to them.

Wanna win a copy of this very exciting new book? Here's what you've gotta do for a chance to win:

(1) Subscribe to Healthy Girl's Kitchen by e-mail or RSS, if you haven't already.  You can do that in the upper left of this home page, and be sure to follow the confirmation e-mail instructions that will land in your inbox. Thank you to all of you who already are!

(2) Become a fan of Healthy Girl's Kitchen and The Complete Idiots Guide to Plant-based Nutrition on Facebook, if you aren't already, that is. And thank you to all of you who already are!

(3) Answer this question in the comments section below:
What is your most pressing plant-based nutrition question or concern?

Ms. Hever is so kind and has volunteered to answer the three most popular questions in a guest blog post right here on HGK. Look our for that in the very near future. Make sure if you are commenting as "anonymous" that you include your name in your comment, that way if you win, I know who you are! Contest closes Thursday, September 22, 2011 at 11:59 pm. Two winners will be selected at random and announced on Friday, September 23, 2011.

87 comments:

Becky said...

I am so excited about this giveaway! I started a plant-based diet just last week and need all the help I can get. My most pressing need is how to prepare meals for my family that they will not complain about. I already *know* it's the best deal out there but it is hard to get everybody on board at the same time and I NEED for them to be! :)

I was already a RSS subscriber but was glad to find out about the Facebook grops.

Colleen said...

Similar to Becky I am new to an entire plant-based living and only a month in.
My question is how to incorporate this type of lifestyle when entertaining or regularly going to friends for dinner?
Thanks!

TryingToBeMoreOfANutritarian said...

How many fresh squeezed oranges can I give my children in one glass? The juice is healthy, but how much is too much? Thank you!

Lauren said...

Hi! I am new to a plant-based lifestyle and am excited to learn as much as possible!

My question is, can a plant-based diet help control or lower the incident rate of asthma and allergies?

Jody said...

My husband has Crohn's Disease and does best when we don't have beans (unless they are pureed and in small amounts) and anything processed (even tofu). How do we make up for the nutritional gap left by those proteins without eating meat? This looks like a wonderful book for those of us just starting down this plant-based life path! Thanks so much!

Linda5sons said...

Please sign me up for the book giveaway!

My question would be, how much fat does one actually need with raw greens, to maximize nutrient assimilation? Is it dose dependent, or one-size-fits-all. If I eat a pound of raw salad, for instance, do I need more fat source than if I eat a quarter-pound?

To Jody: I am managing my Crohn's disease by following Dr. Fuhrman's advice (I'm a member at his www.drfuhrman.com website). Have you read his newsletter on inflammatory bowel disease? You can request one free newsletter download if you sign up to receive email updates from his site; I'd highly recommend Dr. Fuhrman's path to health.

leafynotbeefy said...

I am subscribed to your blog, and like both on Facebook.

My question would also be about Crohn's disease - my mom has it and has started to adopt a more plant-based diet. She requires a lot of protein (she also has short-gut syndrome and IBS), and actually does better if she eats beans (though specifically garbonzo beans). She tries to avoid tofu, and cannot eat nuts/seeds unless they are softened. Any tips on how to get more protein for her? Thanks!

katshealthcorner said...

I'm subscribed! :D

chickpeafreak said...

I would love to know about eating out tips—when I cook/prep my food at home I do well, but seems like all bets are off when I go out to eat [still vegan, but less nutrient-dense]. Any tips would be welcomed! =)

katshealthcorner said...

My question would be -- is calcium so imperative to take to take a vitamin for it? I don't eat dairy anymore (the lactose gives me stomach aches and whey, milk, cheese, whatever make me breakout, so I don't eat that anymore). I've heard that the calcium supplements can actually do more harm than good, so I was wondering. My doctor wants me to have like 1400 mg of calcium, but is it that necessary? I prefer to eat my vitamins and minerals than take a supplement -- bioavailability and such.

Anonymous said...

Me too. I periodically train for triathlons and marathons and am concerned about getting the right balance of nutrients.

Sebette

Anonymous said...

how do i know that I am getting all nutrients needed when I eat a plant based diet on a practical day to day level?

Anonymous said...

I've read that Omega-3's gained from a plant-based diet can't compare to eating lots of fish or taking fish oil supplements. Is a fish oil supplement really needed on a plant-based diet?

lucystew

Chris said...

I really want to know what the real deal is with salt. Another study came out this spring, out of England, that it is not bad..... So many people say it is bad. I exercise 4-5 time a weeks and do not have high blood pressure. I'm not thinking go crazy with the salt, but do I really have to use salt alternatives?

Alipet813 said...

I am subscribed to your blog and like both pages on FB.

My question is about oil. If we need some fat in our diets to maximuize the nutrients then why do some cut out all oil?

Dawn said...

Hi,

Thank you for this awesome give away and thank Julieanna for writing this very needed book. I know I feel like an idiot at times as we try to transition to a vegan, plant strong diet. It will be great to have a good reference book to answer questions. I Liked it on Face Book.

My question is about breast feeding. To keep up a hardy breast supply one needs to consume many calories per day. Plants are low in calories. How can I eat a strong plant diet and keep up my milk supply? This is my concern. Thank you very much!
Dawn

Bonnie said...

I already follow via email. Most of my questions relate to the questions about supplemental vitamins.

heidib said...

Since turning to a vegetarian diet I've relied a lot on fresh fruits and vegetables. On occasion I read about or get comments from friends that fruit has too much sugar and I should be careful how much fruit I eat. This seems so counterintuitive. Is this true?!
Thanks,
~Heidi

Jessica said...

My question is about wheat--where do you think wheat and soy fall on the spectrum? Do they cause further acidic inflammation? Is it much harder to do a plant-based diet and also avoid soy and wheat?

Rachel said...

This is very exciting. My most pressing question is... How do I get my family on board with this diet? I need ways to prove that this is healthly so the grandparents will stop bugging me about it. :-)

Renata said...

My most pressing question is...are nuts a good or bad thing? I've read so many things lately about low-fat vegan diets, but I'm not sure if that means I should veer away from nut butters?

Chris Benard said...

My question is: How do I make sure I'm getting enough calcium, and how do I know when I'm NOT getting enough? I haven't seen a blood test that can test for it. I don't want to have a fracture.

Donna said...

Hi Wendy,
I am already subscribed to this blog and have already liked both FB pages.

Here's my question/problem-weight loss. Yes, I lost about 10 lbs when I made the switch to plant based, but I still need to loose about 40 more lbs. I really feel stuck!

Kristy Wilce said...

I am very intersted in eating plants as opposed to starchy grains and want to know the proportions to eat to ensure my muscles stay full

Eric Sheffield said...

This is fantastic! I'm going to buy a copy since I studiously avoid Facebook, but I'm glad I found this blog and even more glad that I subscribe to it. Thanks Wendy!

Heather said...

I want to know the proper calorie and vitamin breakdown for children by ages. I have 2 sons at home, ages 12 and 7, and I know they have different needs. I want to make sure I am giving them the correct balance in order to acheive optimal health and nutrition.

Heather
www.healthyheathen.blogspot.com

Vegan Faery said...

Hi. I joined your FB page and Liked Julieanna's book. :D

I have done A LOT of reading on plant based nutrition and just last week Julieanna gave me even more to "chew on" so to speak when I heard her speak in Toronto at the Vegetarian Food Festival. Since meeting her, I have given up the oil in my cooking, except for popcorn and so far everything tastes the same. :D

My question involves children and vitamin supplementation. My kids do not eat all the greens that I do, even though I do sneak them into smoothies and casseroles. Should I be giving them a multivitamin in addition to the B12 they take?

AmyLu Riley said...

I was excited to read about this book! My question has to do with figuring out measurement of the optimal quantity of nuts to consume. For example, if one's target is to consume 2 ounces of nuts a day, it's pretty straightforward to measure that if it's whole nuts, but how do you figure out how much nut butter or almond flour or almond milk fits into that allotment? Thank you!

Lori said...

My daughter, son-in-law (and myself) are vegan, but I'd like to know for my 14 month old vegan granddaughter if nutritional yeast, unsulphured organic blackstrap molasses and grinding flaxseeds will be sufficient enough supplementation for her B12, iron and omega 3 growing needs? (besides breast milk and plant based foods.) Thank you Julianna for writing a much needed book for all!

Megan in Portland said...

My most pressing plant-based nutrition concern is: having a good response for people who challenge my choices, question whether I'm getting enough protein, calcium or other nutriends and are just overall narrow minded!

Myra said...

I'm the idiot this book is referring too!! I know all the "bad/non-healthy" things and stopped eating them. Now what?! My biggest concern is protein and more so Vitamin D. My daughter's pediatrician opened my eyes to Vitamin D and I've been searching the best way to absorb it ever since. Thanks for this opportunity!

Nanette said...

My most pressing question is how many carbs is too much. I eat a plant-based diet with only whole grains but occasionally I chart my food intake on Sparkpeople and the results are that I'm eating too much fiber.

Thanks for your great blog and such a great giveaway!

AngieBrumley said...

It's so easy to eat right in the Summer with the availability of fresh fruits and vegetables. What do you do in the cold weather months?

I am already a Facebook fan of HGK, and became a fan of Complete Idiots Guide.

I have added a subscription to the RSS.

Jill in Chicago said...

This book looks AWESOME. Thank you for sharing it with us, Wendy! (I'll become a Facebook fan later tonight :))

infinebalance said...

My biggest question is protein -- even though I already know the answer. But I get challenged on the protein thing so much -- especially with the kids -- that I am constantly second guessing myself. I'm constantly questiong the right way to feed the kids.

PS -- happy to find you on facebook - both of you!

I follow your RSS feed too...

Nancy Gable said...

I've subscribed and liked and would love to win a copy of the book, so here's my question:
Most nutrition guides say avoid coconut due to the saturated fat. Others say coconut is good for us because its fat is different. What's the truth based on scientific studies outside of the coconut industry's studies?

Sharon said...

I'm am only 18 days into the 28 day Engine 2 diet. I did not need to lose weight but as a Fitness trainer I need read and be up to speed on all of the effective and successful healthy diets out there. I do know there would be a very little chance of me continuing this if your blog was not available. My husband, Brad, has already lost 9.5 lbs since he saw Randy in Vegas.
I echo the previous question about why cut out ALL oil? But my pressing question is from my clients who do not like to cook and feel they do note have the time to make the meals on the plant based diet. What are your favorite "quick" meals?

TejasJJain said...

Hi Wendy,
I missed your last posting...so here is response to what you asked..
.
I am not sugar person but I do love dessert pictures. I mean look at the ones you posted, one has color combo of brown,
white and gree. It looks so pretty. I am not tempte dto make one or eat one it looks so nice. On teh otehr hand, the soup prep has mostly only
one color. (three but yellow outshines otehr shades). I actually dislike sweet stuff (otehr than few elaly hard to get/make indian sweets) but
I love looking at them.
I do make more savory stuff though.

I think it is just mebut I only enjoy to look at pictures, I will never attempt those.


Regarding giveaway, I am already subscriber on RSS. I am not on facebook so I geuss I do not qualify to win.
My most pressing question about plant is
that each plant has so many variety (liek Kale or potato) so it is hard to know which kale has most alcium or whih potato has least starch. I know
there are books on thsi somewhere but given time and resouces I have, I wonder if I am eating right kale.

Elisa said...

I'm curious how one finds the time to accomplish all that Julieanna has as a wife, mother and such a diversified professional while maintaining a healthy plant-based lifestyle?!! Way to go Jules!

Kim said...

Is it okay to have avocado often?

Anonymous said...

Can you really get all your iron needs from greens? lisarinearson.mk@att.net

Angela Weisman said...

How can we get our government to subsidize fresh fruits and veggies and no longer subside the meat and dairy industries.

OK, my real question is: if you were to do a juice/smoothie "fast" of fruits and veggies only. What are the benefits of both? I have heard people say the fiber in a smoothie (e.g., Vitamis blended) takes your body more energy to deal with, therefore a juice fast is better. But I've also heard that the notion of a Juice only fast with only the soluble fiber, and no insoluble fiber is not good because the insoluble fiber is there FOR A REASON.

Anonymous said...

Hi! So glad to find this site! Newbie (Cara343) here wants to know how coconut anything can be good for you with such a high fat content. Thanks for your ever-increasing presence!

Laura said...

Thanks for this giveaway! I wonder what, if any, special considerations there are for children following a plant based diet. Is it harmful to let them have an occasional piece of pizza - is having dairy/meat on occasion okay or still not recommended?

Lisa S said...

How do I make sure I get enough protein in my plant based diet?

lisastassforth at sbcglobal dot net

Anonymous said...

My family has been on a plant based diet for almost 3 months now. I'm concerned that my kids aren't getting enough nutrients. I guess they are typical kids and vegetables are not their favorite things. What's the best way to go about converting them to the plan?

Anonymous said...

That last anonymous post about feeding kids was from pamela__n@hotmail.com. Thanks!

Lori said...

I am going to find this book and read it cover to cover! I have been working on the transformation to a plant-based diet for about 6 months now. I have never been a huge fan of "meat" anyway and am finding the transition pretty easy. I do worry that I'm not getting enough protein into my meals. (It's what my mom is worrying about, too! lol)

Karen Spector said...

I know that vegetables are more nutritious if they are grown in a rich soil. I wonder if Vegans should be concerned with how their vegetables are fertilized. For instance, I recently learned that the most common organic fertilizers for leafy greens are fish emulsion and composted chicken manure. Should Vegans be concerned if their greens are fertilized with animal products?

Anonymous said...

WHAT IS THE BEST WAY TO EDUCATE SOMEONE WHO INQUIRES ABOUT A VEGAN LIFESTYLE WHOLE FOODS DIET. I FIND ALMOST EVERYONE REJECTS THIS AS UNNATURAL AND UNHEALTHY. I HAVE YET TO FIND A WAY TO ADEQUATELY EDUCATE FAMILY AND FRIENDS TO MAKE A CHANGE TO A PLANT BASED WHOLE FOODS LIFESTYLE.
Lester / lhs3644@sbcglobal.net

Jacki Collins said...

How do I get myself to eat more green veggies? I do like them, but I want to have more of a desire to eat them all the time!

Anonymous said...

I have been following you for the past few months but never take the time to comment. I have thoroughly enjoyed reading and getting new ideas through you and your blog. Most pressing question as a plant based mother of 3 little girls: how do I know that they are eating enough plants to get the proper amounts of nutrition needed. They are much more selective than I am about what they will consume and I struggle to know that they are getting enough proteins and fats for their growing and brains. My girls are 6, 3 and 16 months. Every mothers fear am I doing this right?! I know getting rid of the junk is right but how to know they are getting enough good!?

Allison Armstrong

Anonymous said...

I forgot to leave my email alliepage@hotmail.com : allison armstrong

heather l. said...

1/ done!
2/ done!
3/ i really struggle with restaurant eating or at parties. i end up preferring to eat at home where i can eat smarter, but i don't want to entirely give up on socializing because i fall back on old habits!
and -
don't know how i should entertain now? want to stick to my new found principles, but also have people feel they're getting something special to eat, not something 'austere'.
thanks!
hdl@shaw.ca

Lynne said...

Getting enough or the right kind of ...protein, B12 from the little animal protein we do eat, minerals like zinc and iron, etc..
Thanks!

Carrie (Carrie on Vegan) said...

I'm a huge fan of both of you ladies (Wendy and Julieanna) and I would love to own this book! Honestly, I don't have any pressing questions but I'm sure other readers have some. :)

Jen said...

I would like to know what portions of certain foods can provide adequate calcium intake. Thanks for taking our questions.

Audrey said...

Wow, this book sounds super informative! I subscribe in RSS via Google Reader and I am now a fan of both of you on FB.

Hmm...my most pressing question. I can't really think of one off hand, though I'm sure I have plenty. I guess I'll go with one that kind of confuses me: Does iron inhibit calcium absorption and vice versa? How do I know if I'm getting enough iron on a plant-based diet. I guess the correlation between these two just kind of seems complicated. I try not to put spinach in my smoothies anymore if I'm using almond milk fortified with calcium in the same smoothie, because I don't want to block that calcium from my body. Is this correct? Hope that all made sense...

Unknown said...

Eating the right balanced plant-based diet to prevent Alzheimer's

Anonymous said...

I would love to learn more on plant-based diets. I already subscribe to your blog and facebook.My question is when approaching the holidays how can I eat healthy and nutritious food when everyone else is "piggin out"?
Many Thanks
Annette McDonald
totocentral@aol.com

aliceinparis said...

I'm concerned about my iron and calcium intake, is it enough?

Jill B said...

I think this is just the book I need. I have been following a plant-based diet for several months now and I know I'm not getting all the nutrients I need. I think this is the book to help with that!

Anonymous said...

Greetings! I'm moving to a more plant based diet and trying to convince my diabetic husband to do the same. My question is about iron intake. I would prefer not to have to get my iron in pill form, so what are best sources of plant based iron and what are the preferred ways to incorporate them into the diet.

BTW, I love your blog and find it to be very helpful. It's one of my "go to" sources for information.
Thanks! Kim
kcash219@aol.com

Anonymous said...

Are there references or websites that give a typical day's eating when one chooses to switch to a whole foods, plant based diet?
I recently watched Forks over Knives and am in the process of learning as much as I can in order to prepare myself for this journey to good health.
Thanks!
Carolyn B

Anonymous said...

My question is about sweeteners. Which sweetener is the healthiest or most nutritious...sucanat, turbinado sugar, brown rice syrup, maple syrup, agave, date syrup, etc.?
I see lots of vegan recipes that use brown sugar. Which sweetener would be the best substitute for brown sugar in baking?

Thank you,
Glenda Mc

Trena said...

I've been following a plant based diet after a diagnosis of endometrial cancer. I went alternative medicine, as well as diet and lifestyle changes and have gone from a Stage 1; Grade 2 cancer to being highly suspicious for cancer since my diagnosis two years ago.

My question is:
When baking what is your preference for an egg and sugar substitute in recipes?

Thanks,

Trena

TRose said...

Here's my question. I know we need an abundance of dark leafy greens for optimum health, but is there a ratio of cooked versus raw greens we should try to eat on a daily basis?

Amanda B. said...

I've been vegan for a few years and never supplemented although I do consume fortified foods like almond milk with b12 and vitamin D and nutritional yeast...although definitely not enough get the recommended amount of those nutrients. Is my body really missing out on these nutrients and should I start a supplement or are the recommendations exaggerated?

amwernz said...

I'm subscribed! My question is how do you raise children on this diet? My husband and I can't bear any but we want to adopt - is this ok to feed them?

Anonymous said...

HI,

Our family has been eating a plant based diet for about 16 months. My husband and I love it but my kids are not always on board. I struggle to find dishes they really like. I want them to be healthy but am I being too strict asking them to eat plant based as well? I feel like I am denying some of the finer point of childhood by not letting them eat what their friends eat. Feeling a little guilty.

Thanks, Amy KJ

Unknown said...

This is a great give-a-way - and thank you for your informative blog!

I grew up in a family that was into health food in the 50s (not a bit easy back then), but I am always looking for a way to be a quick-but-healthy-vegan in this modern rat race world.

My question: can you give me some good ideas?

Many thanks!

Shannon said...

My biggest question is how much protein do I need and what are the best meat free ways for me to get that protein? I am a 43 year old woman and wonder if I'm actually getting enough protein.During my period, I find myself craving and needing to eat more protein. I have used Boca burgers and Qworn chickin' patties on occasion, but i really like to eat real protein sources like beans when I can b/c I try not to eat any processed stuff at all. Thanks for your great blog, Wendy!

Lisa T said...

What is your most pressing plant-based nutrition question or concern?

I am in the "transitional phase" of moving to a plant-based diet! SO I am still learning soooo much. I have spent many hours in Whole Foods searching and learning about products. What are recommended supplements / vitamins?

Lisa said...

My most pressing question regarding a vegan diet has to do with getting the proper amount of protien, vitamins and minerals. Is it possible to get vitamin B12 in a plant based format.
Lisa

TejasJJain said...

I am RSS Subscriber to your blog.

TejasJJain said...

Wendy,
I have another question.

What happens when you eat very hot chili regularly?
After I started oil free cooking, I have to make it real hot. Everyone in family is already at level 4-5 when it comes to hot and I am at 10. I have red chili powder that I dump on my food to improve taste. I know it is not healthy but I want to know more. I feel no physical symptom other than trip to restroom sometimes. My taste buds are used to hot chili. Look forward to know on this.

Robin said...

I like you on FB already!

My question is, should I be changing my diet as I grow older? I know B12 becomes harder to absorb, but what else should I be concerned with? I'm in my 40s and I plan on eating this way for the rest of my life.

Kristen said...

I am totally new to this. I have a daughter with asthma and allergies and a husband with psoriasis. I think a nutritarian lifestlye would benefit them so much, but hard to get my husband on board. My question is, my daughter is very allergic to tree nuts, peanuts and sesame seeds. are these restrictions going to make it extremely difficult to follow this diet?

Karen Spector said...

How does one know if he/she is consuming the correct amount of fiber?

Ginny G said...

Thanks, I'm already subscribed and a fan of the FB pages. Thanks for all you do.

My question is about food prep. I work FT, as many of us do, and sometimes I'm just so rushed or haven't planned in advance. If I can make the time on the weekend to plan meals for the week and cook ahead of time, I do much better. So when I don't have the time to plan, what are some shortcuts or go-to recipes I can use to make something nutritious and appealing for my family?

Thanks,
Ginny

heather l. said...

my husband and i started a plant based diet last year in november, and we love it!! i have lost about 10 pounds and have plateaued, but that's probably because i have substituted sweets at night with treats like walnuts and raisins or dried apricots and cashews.. you get the picture!, but my question is about my husband.. he had a little bit of fat to lose.. is 6 ft and was 165 lbs. now down to 145 lbs..his weight at 19! our friends think i'm starving him.. i think he looks great, yes he's lean, but not emaciated.. how do i add on more healthy calories for him, without returning to foods in our previous life? .. in which we thought we already had a super healthy home diet, but in truth had a lot of indulgences.

Kim Y said...

I've been enjoying a plant-based diet since June. I have NEVER felt better in my life.

How can I bring on board a couple of my grandchildren who "hate" any veggies or other foods that are foreign to them. I converted one by allowing her to chose and cook the entire vegan meal -- the other resister is going to be a much tougher sell. Any hints?

Raving Lunatic said...

My question is about child nutrition. What are the things that I have to watch out for to make sure that my son is getting all of the nutritional elements that he needs when following a plant based diet?

Kristie Clark said...

I guess my question is how do you plan ahead and make sure all your meals are balanced?

huclkengirl@gmail.com

Suzanne Nygord said...

My biggest challenge is finding quick and easy to grab foods to take to work for lunch. I cook on the weekends, but sometimes I get busy and don't get a chance to prepare ahead. I am trying to lose weight so not having good food ready will sabatoge my diet. I need some good ideas for food on the go.

Amy Malawey said...

I am brand new to this diet and need as much information as I can get. I would love for a list of foods that I can eat. I understand the foods are to be plant based, but a list of foods okay to eat and foods to avoid would be great as I don't think I could go strictly plant based 100% of the time.

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