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Healthier Lifestyle through Plant-Based Foods

We’re always looking for new ways to feature and have you, our fans, learn from and interact with our brand ambassadors. This month we reached out to Darlene Adamusik to share with us her easiest ways to transition into a Vegan lifestyle. While Darlene discusses Vegan proteins, this article has a little bit of something for everyone. Whether you eat meat and dairy or not, finding what works best for your body is ideal to living a healthy life. Darlene gives her contact information at the end of the article, but if you’d rather jump straight into asking her for help, reach her at


Are you looking to:

– Shed some weight?

– Feel energized?

– Improve health without constantly getting sick?

– Improve digestion?

– Save money on groceries?

– Get off medications?

– Lower the risk on any of the following: cancer, diabetes, obesity, heart disease, and many other inflammatory diseases?

If you said yes to at least three or more then you are looking to transition to a healthy lifestyle and avoid all the fad diets.



I don’t like the word diet. When choosing the way you eat, it should not be a fad diet, and instead should be a LIFESTYLE CHANGE.  Fad diets are a quick fix where your body may plateau, or, worse, you will gain back what weight you lost soon as the diet is over. Put your health first and find that long-term lifestyle.

What has helped me with all of the above is eating whole, plant based foods. In the past I have tried it all. I even over-ate healthy foods and under-ate certain vitamins and nutrients. The conclusion I came to is that it’s not just about counting calories or the macros; it’s much more. You need to worry about the micros, which are the vitamins and minerals in your foods. This is the secret to being healthy and preventing sickness. Whole foods are high in nutrients such as fiber, vitamins, minerals, and protein. And even though whole foods carry these nutrients, we could still be falling short of our daily requirement. For those shortcomings, I take Nutrasumma supplements to meet my requirements for vitamins such as B12.


What is a whole plant based food?

Whole plant based foods are free from all animal products including meat, dairy, eggs. Yes fish is meat. You have the choice to label it “vegan” or not. Some people are afraid to hear the word “vegan” because they automatically think of people preaching about animal rights and the environment. For me it’s about saving your health and transitioning to an overall healthier lifestyle.


Vegan Protein

There is still a huge misconception on where vegans get their protein. You can actually get enough protein through vegetables, fruits, legumes, nuts, seeds, and whole grains; convenient because vegans consume these daily. The benefits of plant protein vs. meat protein are that plant proteins have more vitamins, minerals, lower acidic levels, and are less likely to lead to a leaky gut. Below I have listed some specific foods as my main Vegan protein sources.

Main Protein Sources for Vegan Meal Prep:

– Tempeh – 1/4 package = 10 g protein, 8g carbs, 5g fiber, 6g fat

– Tofu – 3 oz = 8g protein, 1g carbs, 3g fat

– TVP (Textured Vegetable Protein) – 1/4 cup = 12g protein, 7g carbs, 4 g fiber, 0 fat

– Black Bean Spaghetti Noodles – 2 oz. = 25g protein, 17g carbs, 12 g fiber

– Mung Bean Fettuccine Noodles – same as black bean spaghetti noodles

– Yeast Flakes (for topping) – 1 tbsp. = 4g protein, 2.5g carbs, 2g fiber, .5 fat

– Hemp Seeds (for topping) – 1 tbsp. = 3.3 g protein, 1g carbs, 1 fiber, 4.3 fat

– NutraSumma Pea Protein- 1 scoop = 20 g protein, 7 g carbs, 1 g fiber


30-day Change

To make a full change in 30 days, you must only commit to small changes. Worried that making the transition will be hard? Think baby steps and small changes. It worked for me and I know it will work for you.

My 5 steps to a healthier lifestyle:

  • Go to your refrigerator and throw out any animal products. This includes, but is not limited to, milk, meat, eggs, cheese, mayo, yogurt, etc. If it wasn’t grown in the ground and then placed in your refrigerator, it may be an animal product.
  • Go to your pantry and throw out any processed foods. Look at the ingredients; if you can’t read them and it looks like a science lab creation, throw it out. Don’t feel guilty while throwing it out. And don’t give it to someone else. These products are poison and need to be thrown out.
  • Throw out anything that says “contains eggs and/or milk”. Surprise, it may be more than just a few items.
  • Plan out your meals for the week. Look up some recipes and be creative. Google, Vegan cookbooks, Facebook, and Instgram are great places to start. Or contact me via email at to help you.
  • Go to the grocery store and buy a variety of colors in vegetables, fruits, legumes and grains. DO NOT BUY: milk, meat, eggs, cheese, mayo, yogurt, etc. Then go to and purchase Pea Protein and B12. The Pea Protein is offered in Vanilla, Chocolate, Cookies & Cream, Unflavored, and Apple Pie.


Eating Out

Order foods that don’t contain meat, cheese, or egg. Ask for a substitution if needed. For example, order a vegetable pizza without the cheese.  Not only will you save the fat from cutting out the cheese, you won’t feel like crap and will leave dinner guilt-free. If you love burritos/tacos get the veggie option and remember to ask for no cheese. If you love burgers, try a veggie burger. Do make sure there is no egg in the patty or bun. Don’t be afraid to speak up for your health!


Give yourself at least 30 days. The benefits are endless:

  • Lose stubborn weight
  • Save money on groceries
  • Save time in the kitchen
  • Prevent food poisoning
  • Clear up digestive issues
  • Be an inspiration
  • Less sick days
  • Set an example for family and friends
  • Live longer

Pretty impressive, right? You’ll also come to appreciate the value of good, clean whole foods. Your body will begin to crave greens. And that is a beautiful thing.

When choosing to be “vegan”, you still have to be careful about how you balance your meals. Just as a bodybuilder consuming meat plans out his/her meals, you’ll have to do the same. Anyone who cares about their health and what food they are using to fuel their bodies must plan out their meals. To learn more here is an article I wrote about how to be a successful vegan To learn more about my vegan lifestyle and how to make the transition listen to my interview on the “Half Hour Intern” podcast

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