Practical Plant-Based

Health & Lifestyle Coaching

Whether you are new to a plant-based diet or a seasoned vegan wanting to take your health, fitness, and mindset to the next level, this coaching program will give you the support, inspiration, knowledge, and practical tools needed to be successful on your plant-based wellness path. After working together, you will have an in-depth understanding of the food, lifestyle choices, and daily practices that work best for you, enabling you to implement lasting changes that will improve your life without deprivation or restriction.

What is a Whole-Food,

Plant-Based Diet?

A whole food, plant-based diet is one that centers on whole, unrefined, and unprocessed foods. It is made up of organic or local vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. Like a vegan diet, a whole food, plant-based diet excludes all meats, fish, dairy products, and eggs, however, it also steers clear of most refined and processed foods like refined white flours, refined sugars and processed oils.‘Whole food’ and ‘plant-based’ are terms typically used to describe something that is made from whole, plant foods that have not been refined in any way.

“The food you eat can be either the safest and most powerful form of medicine

or the slowest form of poison.”

 

Ann Wigmore
 

Benefits of a Whole-Food, Plant-Based Diet

For your health, for the planet, and for the animals

Today we are faced with more illness and disease than ever before. A vast amount of scientific research supports that a wholefood, plant-based diet is the healthiest, most natural diet for humans to consume. With an estimated 70% of all disease, including one-third of all cancers, related to diet, it comes as no surprise that cultures who mainly eat a plant-based diet have the healthiest, slimmest, and longest living people on the planet.

Adopting a wholefood-plant-based diet is the first line of defense to help prevent or in some cases, reverse life-threatening diseases. Benefits may include but are not limited to:

 

  • Increased energy levels

  • Improved digestion

  • Stronger immune system

  • Weight loss and/or weight management

  • Higher intake of vitamins, minerals, and fiber

  • Clearer, more vibrant skin

  • Improved physical fitness

  • Decreased inflammation and reduction of pain

 

According to science, a wholefood plant-based diet can reduce the risk of mortality from conditions such as:

  • Type 2 diabetes

  • Cardiovascular disease

  • Ischemic heart disease

  • Hypertension

  • Stroke

  • Obesity

  • Some cancers including prostate and colon cancer

Switching to a plant-based diet and lifestyle also reduces the footprint you leave on the planet and relieves needless suffering and death of hundreds of animals each year. Contrary to what you may have been told, plant-based diets are rich in protein, iron, calcium and other essential vitamins and minerals. The sources of these nutrients are also low in saturated fat, high in fiber and packed with antioxidants. An increasing number of health professionals are now acknowledging that animal products are not only unnecessary for optimal health, but are actually harmful to our health.

“Only when we have become non-violent towards all life will we have learned to live well ourselves.

 

Cesar Chavez

Coaching Programs

For some, converting from a carnivorous diet to a plant-based one can be overwhelming. It is important to learn how to gain the best possible nutrition, to find foods that satisfy you during the transition, and to be assured that you are not missing anything important in your diet. You will be giving up all the harmful foods that cause disease, and adopting a new diet that will enhance your health and your life.

Whether you are ready to transition to Veganism permanently, or integrate healthier plant-based habits into your life, I can help you take the next step. Based on my own personal struggles, exploration, education, and experiences working with clients, my belief is that small, gradual changes in diet, lifestyle and mindset can and will result in greater levels of health, happiness and harmony within ourselves and the world around us.

 

This program is for you if are looking to:

  • Transition to a healthy, plant-based diet & lifestyle without pressure, restriction, or deprivation

  • Learn how to cook satisfying and nutritious meals using organic health-supportive ingredients

  • Shop confidently for groceries while saving money and time

  • Improve digestion, gut health, and quality of sleep

  • Increase energy levels and strengthen immunity

  • Achieve and maintain your ideal body weight/shed extra pounds

  • Become self-reliant, gain confidence and improve all areas of your life

  • Receive ongoing support, education, and practical tools to help support you on your personal wellness journey

  • Release self-limiting beliefs, break through energetic blockages and master your mindset

  • Reduce stress and implement effective stress management techniques to feel calm, grounded and resilient

  • Love yourself fully & feel GREAT inside of your body

  • Uncover self-sabotaging behaviors and replace destructive habits with healthy ones

  • Lift brain fog, anxiety and depression

  • Raise your vibration and align with your Soul’s higher purpose

  • Set goals, implement action plans, and be held accountable to make the changes you wish to see in yourself and in the world

Each 1:1 coaching program delivers an extremely high level of accountability, engagement, and support so that you can make empowered decisions and take bold action steps towards optimizing your health and wellness. During our time together, we will discuss your health goals and the challenges that stand in your way. Together, we will co-create a customized plan of action to help you achieve your goals and upgrade your life. Each week, detailed dietary, lifestyle and mindfulness recommendations will be given to incorporate seamlessly into your busy life. Each following session will build upon the last and we will progress at whatever pace works best for you. In between sessions, we will stay connected via email and you will have unwavering support.

Please note: I am not a doctor or a health care professional. As a Heath coach and Nutritional Consultant, I am qualified to assist you with your basic nutritional needs. As a long-time vegan and personal chef, I can also assist you with cooking questions, balanced menu creation, etc. If you have any specific health challenges, please contact your doctor, nutritionist or dietitian.

One-time Coaching Session

Cost: $150

What's included:

  • 1-hour phone session

  • 1 week unlimited email contact

  • A follow-up email evaluation. This option is wonderful for those interested in a coaching sessions but not yet ready to commit to a longer-term program.

30-day Plant-Based Reset

Cost: $650

This 30-day program is for anyone ready to dive deeply & quickly into a plant-based lifestyle & dietary overhaul. Not only will you learn practical everyday tools to help you transition more smoothly, but you will also receive yogic and mindfulness techniques to help transform your mindset, reduce stress, and achieve your goals.

What's included:

  • Four 1:1 customized  coaching session

  • Practical steps, tips, tools, and education to help implement lasting changes

  • Specific dietary & lifestyle recommendations

  • Weekly check-in via email

  • Notes emailed after each session

  • Simple plant-based recipes that are easy and quick to prepare

  • Self-care techniques and handouts

 

*Payment plans available ($50 discount if paid in full up-front)

3-month Jump Start Program

Cost: $1,000*

This option is for anyone looking for short-term guidance and support while making their transition to a healthy, plant-based diet. During this 90-day coaching program, you will learn to enjoy food both as a source of nourishment and pleasure, nurture more love and respect for your body, and rise to a new level of confidence and engagement with your life. Get ready to glow from the inside out!

What's included:

  • Eight 1:1 hour long biweekly customized coaching sessions

  • Practical steps, tips, tools, and education to help implement lasting changes

  • Specific dietary & lifestyle recommendations

  • Weekly check-in via email

  • Notes emailed after each session

  • Simple plant-based recipes that are easy and quick to prepare

  • Self-care techniques and handouts

 

*Payment plans available ($100 discount if paid in full up-front)

6-month Mind-Body

Transformation Program

Cost: $1,500*

What's included:

  • 12 1:1 biweekly customized coaching sessions

  • Practical steps, tips, tools, and education to help implement lasting changes

  • Specific dietary & lifestyle recommendations

  • Weekly check-in via email

  • Notes emailed after each session

  • Simple plant-based recipes that are easy and quick to prepare

  • Self-care techniques and handouts

*Payment plans available ($150 discount if paid in full up-front)

Coaching Follow-Up Calls

Cost: $50 per 30-minute follow-up call

As a client of mine, if you require further assistance over and above your chosen coaching package, you can always set up a 30-minute follow-up call at any time. I'm here if you need me!

A la Carte or Add-on Services

  • Kitchen makeover & grocery tour

  • Plant-based cooking classes

  • Personalized weekly meals or meal plans

  • Yoga & meditation classes

Discount packages available for multiple cooking lessons, weekly meals or meal plans and yoga/meditation classes.

Gift Certificates

Looking for the perfect hassle-free gift? Gift certificates are a great option for friends, loved ones, yourself, or anyone looking to take the first step toward improving their health!

© 2019 Free Flowing Health

Any information provided by Lisa Brown on Freeflowinghealth.com is not to be taken as medical advice–you are responsible for your own health. Please consult with your physician before making dietary and exercise changes. The nutritional and other information on this website are not intended to be and do not constitute health care or medical advice. Health/Wellness coaching is not intended to diagnose, treat, prevent or cure any disease or condition. It is not intended to substitute for the advice, treatment and/or diagnosis of a qualified licensed professional. Trained Health Coaches may not make any medical diagnoses, claims and/or substitute for your personal physician’s care. As your health/wellness coach I do not provide a second opinion or in any way attempt to alter the treatment plans or therapeutic goals/recommendations of your personal physician. It is my role to partner with you to provide ongoing support and accountability as you create an action plan to meet and maintain your health goals.