Health & Lifestyle Guide
Health & Lifestyle Guide
About the Book
This guide replaces the 1-on-1 online coaching services we used to offer - it's the digitized version of our former coaching program. It's yours to keep and refer back to whenever you need to, and the cost of this guide is LESS than what we would formerly charge for a 1 hour coaching session. No matter what your current diet is, and what your health goals are, this guide makes taking the first steps towards creating a healthier life easy. Some of the things this guide can help you with include:
- Improving your health
- Potentially preventing, treating, and in some cases reversing disease
- Weight loss
- What to eat
- Nutrition information
- Fitness goals
- Achieving your weight goals
- Improving your sleep
- Leading a balanced lifestyle
- Motivation
Like most people, we too struggled with our health for many debilitating years, and tried a lot of different things which never worked. Between us, we suffered from candida, asthma, fatigue, constipation, poor digestion, allergies, eczema, chronic menstrual pain, hyperhidrosis, weak immune systems, and low libido. We have since overcome or improved all of these conditions. Today we are the happiest, healthiest, and fittest we have ever been in our entire lives, and we owe it all to consistently living all of the principles outlined in detail in this guide. This guide is the culmination of our extensive science-backed research and personal experimentation with diet and lifestyle since 2009, as well as our experience coaching many tens of people since 2014.
Prior to this digitized guide, we successfully coached many people on this diet and lifestyle on a one-on-one basis, and this detailed guide is all the information we would include in our one-on-one coaching program, and more! We answer the most common questions and concerns people would have. You can read testimonials from some previous people we have coached on our website (www.thatvegancouple.com/testimonials)
Even if you have none of the health issues we personally suffered from, this does not mean that this guide isn’t for you. When you breakdown the word “disease” we see that it is simply the body in a state of dis-ease. Most dis-eases have an inflammatory basis. And since the science-backed diet and lifestyle outlined in this guide optimize the reduction of inflammation, they therefore help prevent, treat, and in many cases even reverse, most dis-eases.
We walk you through the steps of how to change your diet and lifestyle, and provide an abundance of information and external reference links for you to keep learning. We also show you how to complete a Food & Lifestyle Diary that you then continue for 30 days as you transition to this healthier diet and lifestyle. As for what to eat? We have also included links to our Recipes for Healthy Vegan Eating ebook that you can use as a guide in the kitchen, as well as Our Tools for Health & Life. We’ve done all the hard work and research… all you need to do is apply it and reap the benefits.
About the Author
Bundles that include this book
Table of Contents
Introduction
What’s the purpose of this guide?
How does this guide work?
Your new mantra!
It’s about more than just your diet
Resources
Health
Environment
Ethics
Non-vegan ingredients to avoid
What now?
What NOT to do
Let’s get started
The foundation of this lifestyle
Sleep
Hydration
Food
Two additional fundamentals of this lifestyle
Exercise
When, what, and how much to eat and drink around exercise
Thoughts & Emotions
Self-development Books
Self-development Film
Detailed Nutritional Information & Guidance: Macronutrients, Calories, Weight Loss
But don’t carbohydrates make you fat?
How much fat is “low fat”?
A “low fat” diet does NOT mean a “no fat” diet!
What are whole plant foods?
How do ratios of macronutrients vary in whole plant foods?
Can I eat high fat whole plant foods as part of a low fat whole plant foods diet?
How will you quickly exceed 10 - 20% calories from fat?
Which high fat foods do we recommend?
Are more processed high fat plant foods ok?
What about oil?
Are there exceptions to this “no oil” rule?
Do I have to restrict calories (i.e. create a caloric deficit) to lose weight?
How many calories should I eat?
What if I can’t eat that much?
What if this is more than is recommended for me by calorie calculators or calorie intake charts?
But I'm obese, so shouldn’t I eat less to lose weight?
What if I’m sedentary?
Do I have to count calories?
I thought I ate enough but my calories were still too low at the end of the day
I ate enough calories but I’m still not satiated
Is it ok to snack?
Cravings and binge eating
Weight Loss
I need to gain weight... will this diet and lifestyle work for me?
FAQs
Will this fix all my health problems?
But I’m on medication
But my doctor says I need to eat animal products
But my disease runs in my family / it’s genetic
Should I change my diet in small steps, or change everything overnight?
But I can’t digest starches/ carbohydrates
Which high carbohydrate diet is best: fruit based or starch based?
Isn’t a raw food diet better than eating cooked foods?
Is juicing healthy and necessary?
Is fasting a good idea?
Should I do a cleanse before starting a plant-based diet?
I started eating plant-based but my skin broke out / I got sick / etc
My allergies and/or skin problems aren’t getting better
Period loss and/or hair loss
Won’t this diet be more expensive if I have to eat a larger volume of food?
Can I eat processed foods? Is brown better than white?
What about gluten?
Do oats contain gluten?
What type of oats should I eat?
Can I eat raw oats?
Are greens important?
Can I eat refined sugar?
But doesn’t sugar cause diabetes?
I’m physically unable to exercise, so can I still eat a high carbohydrate, plant-based diet?
I’m allergic to certain plant foods, what should I eat?
The label says “may contain traces of egg, milk, etc” Is this ok to eat?
Can I use condiments?
What about Sodium?
How do I read Nutrition Facts labels?
Does food combining matter?
Smoothies
What are mono meals?
Ripe Fruit
Bloating and digestive issues
What about fermented foods and probiotics?
Onion and Garlic
Nutritional yeast
Caffeine
What about Decaf?
Cacao (also known as cocoa)
Can I still drink alcohol?
Canned foods
Frozen foods
Organic or Conventional produce
GMOs
Is it ok to eat soy?
But my cholesterol is already in the “normal” range
What if I’m pregnant or breastfeeding?
But don’t we need more protein?
What about Essential Amino Acids?
What about Essential Fatty Acids (EFAs)?
Vitamin B12
B12 supplements
Vitamin D supplements
How can I make sure I get all the vitamins, minerals and nutrients I need each day?
Do I need to take supplements?
But this goes against everything I’ve ever known and done!
Food - Questions & Tips
What to eat?
Home cooking
Eating out
Time saver
Preparation is key
Almost ready to start
Consistent and Regular meal times
Eating late at night
How to use the ‘Food & Lifestyle Diary’
Food & Lifestyle Diary Example
Link to Food & Lifestyle Diary
Tracking your calories
Why does this all sound so complicated?
How to stay motivated
Are you ready?
Link to Recipes for Healthy Vegan Eating eBook
Link to Our Tools for Health & Life
Other books by this author
The Leanpub 45-day 100% Happiness Guarantee
Within 45 days of purchase you can get a 100% refund on any Leanpub purchase, in two clicks.
See full terms
Do Well. Do Good.
Authors have earned$11,032,315writing, publishing and selling on Leanpub, earning 80% royalties while saving up to 25 million pounds of CO2 and up to 46,000 trees.
Learn more about writing on Leanpub
Free Updates. DRM Free.
If you buy a Leanpub book, you get free updates for as long as the author updates the book! Many authors use Leanpub to publish their books in-progress, while they are writing them. All readers get free updates, regardless of when they bought the book or how much they paid (including free).
Most Leanpub books are available in PDF (for computers), EPUB (for phones and tablets) and MOBI (for Kindle). The formats that a book includes are shown at the top right corner of this page.
Finally, Leanpub books don't have any DRM copy-protection nonsense, so you can easily read them on any supported device.
Learn more about Leanpub's ebook formats and where to read them
Top Books
- #1
Retrocomputing with Clash
Gergő ÉrdiHaskell for FPGA Hardware Design: Use abstractions like monads and lenses to implement 1970's retro-computing devices like arcade machines and home computers.
- #2
Aprendiendo Git
Miguel Angel Durán GarcíaGit no es complicado... ¡Si lo entiendes! 😜
¿Sientes que sabes usarlo porque has memorizado todos los comandos que necesitas? ¡Pero no entiendes qué hace cada cosa y por qué! Así es normal que, cuando exista un problema, te cueste resolverlo.
¡Con este libro vas a entender de una vez por todas todo lo que es Git y cómo sacarle provecho!
- #3
C++ Best Practices
Jason TurnerLevel up your C++, get the tools working for you, eliminate common problems, and move on to more exciting things!
- #4
Stratospheric
Tom Hombergs, Björn Wilmsmann, and Philip RiecksFrom Zero to Production with Spring Boot and AWS. All you need to know to get a Spring Boot application into production with AWS. No previous AWS knowledge required.
Go to stratospheric.dev for a tour of the contents.
- #5
Functional Programming Made Easier
Charles ScalfaniA Functional Programming book from beginner to advanced without skipping a single step along the way.
In my 40 years of programming, I've felt that programming books always let me down, especially Functional Programming books. So, I wrote the book I wish I had 5 years ago.
Functional Programming will never be easy, but it can be easier.
- #6
Functional event-driven architecture: Powered by Scala 3
Gabriel VolpeExplore the event-driven architecture (EDA) in a purely functional way, mainly powered by Fs2 streams in Scala 3!
Leverage your functional programming skills by designing and writing stateless microservices that scale, powered by stateful message brokers.
- #7
Ansible for DevOps
Jeff GeerlingAnsible is a simple, but powerful, server and configuration management tool. Learn to use Ansible effectively, whether you manage one server—or thousands.
- #8
Cloud Strategy
Gregor Hohpe“Strategy is the difference between making a wish and making it come true.” A successful migration to the cloud can transform your organization, but it shouldn’t be driven by wishes. This book tells you how to develop a sound strategy guided by frameworks and decision models without being overly abstract nor getting lost in product details.
- #9
Atomic Kotlin
Bruce Eckel and Svetlana IsakovaFor both beginning and experienced programmers! From the author of the multi-award-winning Thinking in C++ and Thinking in Java and a Kotlin team member comes a book that breaks concepts into small, easy-to-digest "atoms," along with exercises supported by hints and solutions directly inside IntelliJ IDEA! Full support at www.AtomicKotlin.com.
- #10
C++20 - The Complete Guide
Nicolai M. JosuttisAll the new language and library features of C++20 (for those who know previous versions).
The book presents all new language and library features of C++20. Learn how this impacts day-to-day programming, to benefit in practice, to combine new features, and to avoid all new traps.
Buy early, pay less, free updates.
Other books:
Top Bundles
- #1
CCIE Service Provider Ultimate Study Bundle
2 Books
Piotr Jablonski, Lukasz Bromirski, and Nick Russo have joined forces to deliver the only CCIE Service Provider training resource you'll ever need. This bundle contains a detailed and challenging collection of workbook labs, plus an extensively detailed technical reference guide. All of us have earned the CCIE Service Provider certification... - #3
Practical FP in Scala + Functional event-driven architecture
2 Books
Practical FP in Scala (A hands-on approach) & Functional event-driven architecture, aka FEDA, (Powered by Scala 3), together as a bundle! The content of PFP in Scala is a requirement to understand FEDA so why not take advantage of this bundle!? - #4
Software Architecture for Developers: Volumes 1 & 2 - Technical leadership and communication
2 Books
"Software Architecture for Developers" is a practical and pragmatic guide to modern, lightweight software architecture, specifically aimed at developers. You'll learn:The essence of software architecture.Why the software architecture role should include coding, coaching and collaboration.The things that you really need to think about before... - #5
Linux Administration Complet
4 Books
Ce lot comprend les quatre volumes du Guide Linux Administration :Linux Administration, Volume 1, Administration fondamentale : Guide pratique de préparation aux examens de certification LPIC 1, Linux Essentials, RHCSA et LFCS. Administration fondamentale. Introduction à Linux. Le Shell. Traitement du texte. Arborescence de fichiers. Sécurité... - #6
Retromat eBook Bundle for Agile Retrospectives
2 Books
If you facilitate retrospectives this bundle is for you: "Plans for Retrospectives" helps beginners learn the lay of the land with tried-and-true plans. Once you know your way around, "Run great agile retrospectives" contains all 135+ activities in Retromat for you to mix and match. - #8
Books on problem-solving using Agile, Lean, Complexity, and more
6 Books
Six great books on problem-solving. Learn how to deal with impediments using agile practices, do A3 problem-solving with lean thinking, apply complexity science, finding root causes, and do event storming. All in one buy for a largely reduced price! Books included Agile teams need to be able to handle impediments. The book Problem? What Problem?... - #9
10 Books Bundle - A New Career in Tech 🚀
10 Books
Do you want to create yourself a new and profitable skillset - in one year or less? Do you want to position yourself on the right side of change finally? Do you want to work from home and set your own work schedule while choosing fun and interesting coding projects? Software developers and freelance developersearn six figuresin the US, according...
