Hi, my name is Cassie Amber and I specialise in plant-based nutrition for natural weight management, digestive healing, disease prevention and longevity. As more and more people are discovering the incredible benefits of this lifestyle, I wanted to share a few tips to help you along your journey!
1. Know Your ‘Why’
Do you want to make a change for animal rights, saving the planet or improving your health?
So what exactly are the benefits of eating plant-based?
- Helps you to maintain a healthy weight (almost effortlessly).
- Aids digestion
- Contributes to clearer skin
- Lowers inflammation in the body
- You are encouraged to eat MORE food rather than restrict portion sizes which helps promote a positive relationship with food
- Lower blood pressure and cholesterol
- Helps prevent cancer risk and in some cases can reverse cancerous cells
- You will be avoiding the antibiotics, growth hormones and additives pumped into animal products to boost unnatural growth and fight infection which is toxic for the human body to process
- Improved mood and confidence due to better gut health
- More creativity in the kitchen – explore foods you may not have heard of before and discover amazing flavours
- Can help eliminate stomach pains, bloating and clear up acne in those who are allergic to dairy (even if you don’t realise you are)
- The opportunity to eat a fresh colourful rainbow rather than pain death and suffering – you are what you eat
- Help end world hunger as plants require far less resources to grow and feed more people for the space they require
- Reduce your risk of osteoporosis by cutting out dairy
- Be free from the system of outdated beliefs, greed and consumerism, all whilst achieving the physique of your dreams, living your truth and being part of one of the biggest paradigm shifts in history!
2. Include Healthy Fats, Protein & Complex Carbs With Your Meals To Stay Satiated Throughout The Day
BUILD YOUR PLATE –
Fats
- Avocado
- Nuts & Nut Butter
- Seeds (I love pumpkin, sunflower, hemp & chia)
- Olives
- Coconut & Coconut Yoghurt
Protein
- High Quality Mock Meat (usually made from soy or vegetable protein) – I love chicken, veggie patties, sausages and mince
- Tofu or Tempeh
- Beans & Legumes
- Protein Powder
Carbs
- Potato, Sweet Potato or Pumpkin
- Quinoa
- Rice
- Wholegrain or Sourdough Bread
- Buckwheat
- Barley
- Oats
Veggies
You can add unlimited greens and lean veggies to your plate. You never have to go hungry or restrict your food intake on a plant-based diet.
3. Bulk Up Meals With Wholemeal or Pulse Pasta, Starchy Veggies, Brown or Black Rice, Quinoa, Beans + More
When you think of salads or veggie stir-fry’s, most people think they will go hungry! This is absolutely not the case if you add the right ingredients! Plant-based meals can actually be super filling because they are also high in fibre, helping with digestion and metabolism.
If you are gluten-free or find you are bloated after eating gluten, try switching to pasta made from edamame, chickpeas, lentils, or I’ve even tried black rice and chia fettuccine for something different!
Adding a can of beans or lentils to a dish only costs around $1 which is super affordable and time efficient!
Quinoa is great in salads. I love cooking mine in veggie stock for added flavour, or it can be turned into a breakfast by cooking it in plant milk with nut butter or cacao powder for flavouring.
4. Make Sure You Eat ENOUGH Colourful Whole-Foods
Switch up your ingredients to get a wide range of nutrients and cover a good baseline in your diet. Try new things often.
The great thing about eating plant-based is the foods are usually lower in calories, so you’re actually encouraged to eat more. Going back for a second or even third bowl of nourishing veggie soup isn’t going to put weight on you.
5. Find Simple Swaps For Your Favourite Foods Such As Ice-Cream, Milk, Meat, Yoghurt, Cheese, Eggs etc.
Ice-Cream
I’ve never been a big fan of ice cream but there are plenty of store-bought options now made from almond or soy milk! These are usually quite high in sugar so I recommend just blending frozen bananas with plant milk and berries or cacao powder to make your own concoction! Add a drizzle of rice malt or maple syrup to sweeten it up, and top with nuts or cacao nibs to add crunch!
Milk
I alternate between soy, oat, almond and rice milk, depending on what I feel like at the time! These are much better for the environment that cows milk and better for your health. Although we are taught that cows milk is essential for strong bones, studies have shown that the countries around the world who consume the most cows milk, also have the highest rates of osteoporosis.. explain that!
We have no more need for cows milk than we do for dog, giraffe, rhino or horse milk! Switch to plants, your body will thank you for it. It’s also lower in calories and doesn’t contain animal hormones from a large mammal who just had a baby! Think about what that would do to our smaller human body..
Meat
My favourite mock meats are chicken, sausage, mince, veggie patty or I’ve tried things like ‘roast duck’ before. Some people prefer to stay away from these all together, but personally I like the variety in my diet.
Yoghurt
Personally I don’t enjoy the thick texture of coconut yogurt, but LOVE soy yoghurt, cashew yoghurt and I even found a banana flavoured oat yoghurt which is the best I’ve ever had in my whole life!
Cheese
I would say I still have cheese a few times a year if I’m dining out or for a special occasion, but usually I’ll buy a dairy-free version. I save these for a treat as they can be quite pricey compared to normal cheese. You can make homemade cashew cheese or use nutritional yeast sprinkled on top of meals or in pasta sauce!
Eggs
I do currently eat eggs from my own chickens and have noticed an improvement in my health. When I was living in the city eating no eggs, I experienced brain fog and felt quite washed out and pale in the face. The toxins in the air and busier lifestyle could have all contributed to this though. Once I moved to the country, I did enjoy eating them again and I know for a fact they are cruelty free.
Some egg replacements can include chia seeds, flax seeds, apple sauce, mashed banana or silken tofu in baking. Or for scrambled egg you can make scrambled turmeric tofu!
To find out more about why I don’t buy eggs from the supermarket, click here to watch my YouTube video.
6. Prepare Meals In Bulk To Save Time Cooking
Next time you go to roast some veggies, cook rice/pasta/quinoa or anything else that takes a little while, make a huge batch! If you don’t like eating the same meals over and over, you can cook the slowest items in bulk, then just mix and match your protein, veggies and sauce/dressing/herbs and spices.
Having some freezer meals doesn’t hurt either for those super busy days when you can’t find the energy to cook at night, but don’t want unhealthy takeaways.
7. Educate Yourself & Challenge Your Perspective With These Documentaries & Short Videos
- Earthlings
- What The Health
- The Game Changers
- H.O.P.E What You Eat Matters
- Dairy Is Scary
- Vegan Men: Fragile, Weak and Feminised
- ENDGAME 2050
8. Find Like Minded People & Online Groups For Support
Ask questions, share your challenges and cooking ideas, celebrate things you’ve accomplished + more.
9. Find Your Balance & Go At Your Own Pace
My holistic nutrition studies stated that a plant-based diet means animal products take up 10% or less of your diet. This can mean you include none at all, or maybe occasional eggs, fish, or lean red meat during your time of month or if you experience cravings.
This is different to a vegan diet that includes no animal products at all and filters through to their lifestyle including their clothing and accessories, make-up, furniture, self-care products and more.
It takes time with trial and error to feel fully comfortable and know what you’re doing which is completely okay!
10. Have A Great Understanding Of How To Fuel Your Body For Optimum Performance & Build Your Dream Physique
This is where I come in! I can work with you and provide you with nutritional support and meal guides, whether you want to eat predominantly plant-based or fully vegan.
Join my 7-Day Plant-Based Masterclass Series to get daily tips delivered right to your inbox!
- How your food really gets to the table
- Where to get your nutrients from such as calcium, protein, iron and Omega-3
- FAQ’s
- Giving your pantry a makeover and MORE!!!
