Hey Beautiful!

I hope this email finds you well!

After much anticipation and a few unexpected delays, I'm thrilled to announce that the long-awaited Plant-Based Food Coach’s Newsletter is finally here!

I really appreciate your patience. Between all the social media, filming and editing cooking videos, writing new cookbooks, finalizing a book, and life in general, I was overwhelmed, and I had to retreat. Have you ever felt like that? Our mental health is so important so I went inwards and did a bunch of shadow work and I feel good. Ready to come back to support you!

And then there was my iPhone totally shutting down so I couldn’t take videos for my creations and courses. Storage is full. Argh.

I need a real digital camera, so I am reaching out to Sony and Cannon. In the world of influencers, I’ll see if they'll give me a camera. 🙄 🙈

What’s that saying, If you don’t ask, you won’t receive. So, wish me luck!

Anyhow….back to the Newsletter! Each month I will be sharing informative and valuable insights on the plant-based lifestyle, which include nutrition, mindfulness, health coaching, recipes, plant-based news, and tips about how I lost 100 pounds with a plant-based diet and kept it off!

My goal is to empower you with the tools and knowledge you need on as you go on your plant-based journey.

If you know other women who would love to join our plant-powered community, don't keep it a secret. Spread the word and invite them to subscribe to the newsletter.

I've recently launched a private women’s Facebook Group called 'Roots of Radiance' to provide support for women embarking on their plant-based journey. This community is specifically designed for women aged 40, 50, and 60+, that need support and connection on their plant-based journey…but younger sisters are welcome to join as well. While our focus will be plant-based living it’s also a space for discussing life changes that typically occur at ages 45, 50, and beyond. 

Right now, it’s a party of (1), and that party of (1) would be me, 😆 so I hope you join. As I see more women joining, I’ll set up lives where I’ll do some cooking, answer your questions, and who knows, maybe have a few featured guests! Click here to join!

If you have any questions or need more info just respond to this email.

Until the next time...

Make healthy choices, one meal at a time!

Coach Lydia
The Plant-Based Food Coach

PS. If you’ve unsubscribed previously my apologies, I moved to a different platform. Scroll to the bottom of this email and you’ll see the unsubscribe link. I’ll be sad to see you go but wishing you lots of health and happiness!

Meeting Nutritional Needs with a Plant-Based Diet

Switching to a plant-based diet can provide a wealth of essential nutrients that are often lacking in a typical Western diet. These include fiber, vitamins A, C, and E, potassium, and magnesium, all of which play important roles in maintaining good health. However, it's important to note that nutritional needs vary depending on age and life stage. For example, women in their 20s and 30s may have different nutritional needs than women in their 50s, 60s, 70s, and beyond.

For younger women, it's important to focus on getting enough iron, calcium, and vitamin D, which are essential for bone health and overall well-being. Iron is especially important for women, as many experience iron-deficiency anemia due to menstruation.

As women age, their nutritional needs may shift to include more focus on vitamins B12 and D, as well as calcium and magnesium for bone health. Adequate protein intake is also important to maintain muscle mass and support healthy aging.

By choosing a plant-based diet that is rich in a variety of whole foods, women can easily meet their nutritional needs at any stage of life. However, it's always a good idea to consult with a healthcare provider or registered dietitian to ensure that you're getting the nutrients you need for optimal health.

The Mindful Connection: How a Plant-Based Diet and Meditation Can Nourish Your Body and Soul

A healthy plant-based diet is not only good for our physical health but also our mental well-being. When we choose to nourish our bodies with whole, plant-based foods, we are giving ourselves the nutrients we need to thrive. But this journey to health is not just about what we eat, it's also about the mindful practices we adopt to support our overall well-being.

One powerful tool for cultivating mindfulness is meditation. By taking a few moments each day to sit in stillness and connect with our inner selves, we can reduce stress, increase mental clarity, and deepen our sense of inner peace.

For those on a plant-based journey, meditation can be especially helpful. Think of it as food for the soul. Just as we choose to nourish our bodies with wholesome foods, we can also choose to nourish our souls with practices that promote inner growth and healing.

One meditation guru who has helped me on my journey is Tara Brach. Her teachings on mindfulness and self-compassion have been a guiding light for me, and I highly recommend her "Meditation for Inner Peace" practice for anyone looking to deepen their mindfulness practice.

By incorporating mindfulness practices like meditation into our daily routines, we can support our physical and mental health and cultivate a deeper sense of connection to ourselves and the world around us. So why not give it a try and see how it can enhance your plant-based journey?

7 Tips to Help You Create a Healthy and Balanced Plant-Based Lifestyle:

1. Mix up your plant-based meals: Get creative and experiment with different types of fruits, vegetables, legumes, whole grains, nuts, and seeds to keep your meals interesting and flavorful.

2. Don't skimp on protein: Plant-based sources of protein can include chickpeas, lentils, tempeh, and tofu, as well as nuts and seeds. Protein is essential for maintaining muscle mass, so make sure you're getting enough.

3. Keep your bones healthy: Calcium is an important nutrient for bone health, and plant-based sources include dark leafy greens, fortified plant milk, and tofu. Don't forget about vitamin D, which helps your body absorb calcium!

4. Watch out for vitamin B12: This nutrient is found mainly in animal products, so if you're eating a plant-based diet, it's important to consume B12-fortified foods or take a supplement.

5. Omega-3s matter: Plant-based sources of omega-3 fatty acids include chia seeds, flaxseeds, and hemp seeds. Omega-3s can help lower inflammation and protect your heart health.

6. Keep processed foods in check: It's easy to turn to processed foods when you're on a plant-based diet, but try to limit your intake of foods high in sugar, salt, and unhealthy fats.

7. Work with a nutritionist: If you're new to a plant-based diet, or you're not sure if you're meeting your nutritional needs, consider working with a registered dietitian who specializes in plant-based nutrition.

Remember, there's no one-size-fits-all approach to a healthy plant-based diet. Listen to your body, get creative in the kitchen, and have fun! With a little effort, a plant-based lifestyle can be both delicious and nutritious.

Smoothie Recipe Ideas to Try

As we enter the peak of smoothie season, I wanted to share with you some plant-based smoothie recipes that are both healthy and delicious.

1. Green Smoothie: This classic green smoothie is packed with spinach, banana, mango, and almond milk for a creamy and nutrient-rich blend. Get the recipe here: https://minimalistbaker.com/simple-green-smoothie/

2. Chocolate Peanut Butter Banana Smoothie: This indulgent smoothie is still healthy with banana, cocoa powder, peanut butter, and almond milk. Get the recipe here: https://www.delish.com/uk/cooking/recipes/a32078690/chocolate-peanut-butter-banana-smoothie-recipe/

3. Berry Smoothie: This antioxidant-rich smoothie combines frozen mixed berries, banana, and almond milk for a refreshing and fruity blend. Get the recipe here: https://cookieandkate.com/best-berry-smoothie-recipe/

4. Mango Turmeric Smoothie: This tropical smoothie features mango, turmeric, ginger, and coconut milk for a delicious anti-inflammatory blend. Get the recipe here: https://www.veganricha.com/mango-turmeric-smoothie/

5. Peanut Butter and Jelly Smoothie: This childhood favorite gets a healthy makeover with bananas, frozen berries, peanut butter, and almond milk. Get the recipe here: https://www.ambitiouskitchen.com/peanut-butter-jelly-smoothie/

What’s your #1 question about being plant-based? 👀 

We all come from different backgrounds, we have different goals, and we are all in different stages of being plant-based. No matter where you are in your journey I want to help you with your plant-based journey.

So….what are your #1 questions (or challenges) with being plant-based? Let me know and in the next email, I will answer your questions. I may even make a video over on Tiktok so let me know!

What to Read, What to Listen to 🤔 

Right now I am re-reading the book Vegan for Her: The Woman’s Guide to Being Healthy and Fit on a Plant-Based Diet by Virginia Messina, MPH, RD. Its got a lot of good information, especially the section about diet and hormones and understanding research on vegan diets and women’s health.

She is on my top 10 list of women I would like to interview so I am putting it out there in the universe! And, if I am able to book her you will be the first to know.

You can get her book from your local library (check out Libby) or you can go to Amazon and order it there.

(Please note the Amazon link does have my code linked to it, this does not affect your purchase, I simply get a few pennies as commission)

Exclusive Deals & Offers 💸

No exclusive deals here yet but they are coming soon so keep an eye out on this section.

I will be sending out another email this week announcing the 8-week group coaching for women. I will be teaching everything that I know about being plant-based (I’m plant-based for 20+ years, I am a mom, I lost 100 lbs, and I am also certified in plant-based nutrition) and I will also give you the secret to my success in how I lost the weight.

This coaching group is the Beta Launch which means anyone that signs up will be a founding member. Founding members will have the lowest pricing and it means that you get to have input on what I teach. I will also be dedicating personal time to each woman that joins as a founding member. So that means the group will be small.

That’s it for now!

✌🏽❤️