What is WFPB (whole food, plant-based)?

Many of you may be wondering “What exactly does “Whole Food Plant-Based” mean? For us, it simply means food and beverages which are grown naturally from the earth. Why? Because more and more research shows that a WFPB diet, along with exercise, can dramatically lower the risks for most common diseases like heart disease, cancer, stroke, diabetes, and obesity.

We’ve created some guidelines for you to follow in order to be successful through your transition. 

You will soon discover that this life-transforming shift toward natural whole food plant-based eating will enhance your health, well-being, and bring out your creativity in the kitchen as well as when dining out.

What to Consume Daily

  • Any type of vegetable, raw or cooked
  • Any type of herb, fresh or dried
  • Any type of fruit, raw or cooked
  • Any type of legumes (e.g., beans, lentils, tempeh & peas) 
  • Any type of intact whole grain (e.g., quinoa, buckwheat/kasha, brown rice, oats, barley)
  • Sauces made from whole foods.
  • Water (sparkling OK), herbal teas

What to Consume in Moderation

  • Any type of seasoning & condiments (e.g., nutritional yeast, mustard, salsa, ketchup)
  • Sweeteners (e.g., stevia, dates, maple syrup, coconut nectar/sugar)
  • Plant fats, raw preferred (e.g., soaked nuts like almonds, cashews, brazil nuts, seeds like pumpkin, sunflower, chia, hemp, ground flax & avocado)
  • Alcohol & caffeinated beverages
  • Salt & high-sodium condiments)

What to Avoid

  • All animal products including meat, fish, dairy, and eggs
  • All semi or fully processed foods (e.g., processed sugar, oils, white: flour, bread, pasta)  
  • Sugary/diet/processed drinks (e.g., fruit juices, energy drinks, colas, sodas)
  • Food additives (e.g., colorings, preservatives, thickeners, “natural flavor”)


When you start exercising, you feel better because your brain and body can do more. Your heart rate and blood pressure goes down, which decreases your risk for a number of diseases and gives you more energy. Here are some simple ways to get moving:

  • Bike or walk to work
  • Sitting is the new smoking! Get up and walk around occasionally while working or get a standing desk.
  • Walk over to your coworker’s office instead of emailing or phoning them.
  • Park your car farther away from the store/building and walk.
  • Take the stairs instead of the elevator or escalator.
  • Get a FitBit and track your movement all day.
  • Get a dog and walk him/her daily. It’s a good way to get to know your neighbors too.
  • Clean the house or work in the garden.
  • Play your favorite sport, do yoga, dance.
  • Just get up, get out, and have fun!
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