Want some free coaching from ya girl?
Stick around, I am sharing an inside scoop of what it looks like to be coached by your's truly!
I am also sharing 3 areas every woman should work on as they transition into the plant-based vegan lifestyle.
My hope is that this blog gives you a little direction in your transition whether you end up being coached
by me or not!
Keep reading to hear more about
The mental shift
The first thing I ask my clients when we sit down for a virtual coffee date is why.
Why is this lifestyle important to you? Why do you want to take this step?
Transitioning into a plant-based lifestyle is never convenient. It is truly rewriting your story and stepping out of your comfort zone. If you don't have a strong reason to do this switch you will not stick with it.
Here's my why - " I am plant-based vegan because I want to live kindly. I want to be kind to my body by fueling it with good food. I want to be kind to animals so I won't eat them. And, I want to be kind to the earth so I will not play a part in factory farming since it is the leading cause of climate change. "
What's you're why? Is it your health? You're family? The animals?
Whatever it is, write it down and keep it in the front of your mind.
"Life will only change when you become more committed to your dreams than you are to your comfort zone. "
Where you are now is your comfort zone. You've been eating animals your whole life. It's normal for you. People accept you and relate to you in the lifestyle you live out now.
What takes courage is moving into something different.
Taking the step into something different is uncomfortable but it is so worth it!
You need you're why to remind you why it's worth it.
Nutrition / the art of giving your body a voice
The next thing that we talk about in our little coffee date (actually it's a continuous conversation the entire time we work together) is nutrition.
One of the reasons I started 1 on 1 coaching is because there is no set nutrition plan for everyone, you're body is unique so your nutrition has to be as well! In our time together I teach you the basics of plant-based nutrition such as where to get those nutrients and the best way to combine your foods. I also teach you how to listen to your body and put that knowledge of nutrition into practice.
Why don't we measure, weigh, and count? Because I want to teach you to listen to your body! I want to help you be self-sufficient in the area of nutrition.
Yes, nutritionists and doctors are amazing! They are who taught me everything I know! I'm a certified vegan nutritionist for goodness sakes but I want to teach you how to be your body's advocate.
Always listening, learning, and making progress.
"If you give a hungry man a fish, you feed him for a day, but if you teach him how to fish, you feed him for a lifetime."
So, I know we don't eat fish so maybe we could sub for picking oranges or something but you get the idea.
If I just gave you a meal plan you would be set for a month maybe a year but what if the season changes / your body changes? You'd have to hire me or someone else to teach you all over again. But, if I teach you the basics of nutrition.
Then I teach you how to listen to your body you'd be set for life!
When things change you listen to your body and adjust!
That is the goal here! That's why I love 1 on 1 coaching!
Little steps towards heath
The coaching doesn't end after our amazing coffee date, we keep the party going over an app called voxer!
Voxer is a voice messaging app that I use specifically for my 1 on 1 clients.
This is the best way to get a hold of me and ask me all the questions you will have.
I even go grocery shopping with my clients via voxer. I help them make a list and answer all the questions they have about the products, it's so much fun! I always feel like I am walking through Trader Joes with them!
We also communicate over google docs as I send you recipes, worksheets, information packets, and videos to help you rock out your transition!
This is such a fun part for me because I get to see you taking your first steps into the best lifestyle on the planet!
I am always about progress rather than perfection so I help you take the baby steps towards plant-based living because that's what it's all about, right?
Ready to get into that fall mood?
I have the perfect recipe for you!
If you're on the northern side of the hemisphere you are probably feeling that fall mood. Getting the sweaters and candles out.
Since I live in Brazil I am experiencing fall which is funny because all I want is a pumpkin spice latte.
Don't get me wrong, I can not wait for summer but my internal clock is still on EST.
I created this recipe about a year ago when I was living in the states and it's been my go-to ever since.
I am obsessed with how the ingredients perfectly complement each other.
This dish is so nourishing and filling. Be sure to invite a friend over to enjoy it with you (or maybe don't because Corona) because this serves 2 people!
Let's chat about the ingredients...
Acorn squash, the most beautiful of all the squash!
I love the way this looks and smells! Just a heads up, it is so difficult to cut but you can do this!
Pro tip: cut off the stem to roast evenly
Veggies - celery and carrots scream fall to me and that's why I chose them for this recipe. Feel free to throw in whatever you have. Mushrooms, peppers, eggplant, it doesn't really matter, just go with what you like!
liquid Aminos - Let me be clear that this is not the same thing as coconut aminos. I have tried that and it made the dish more tropical island than pumpkin space ya know?
I am so obsessed with liquid aminos but if you do not have this in a store near you substitute for soy sauce.
Okay, now let's get into how to make this cozy meal!
1 Acorn squash
3 stalks of celery
2 cloves of garlic
1 cup quinoa
1 TSP sage, thyme, rosemary, and basil
1 TBS liquid Aminos
Salt and pepper to taste
Cut Acorn squash in half. Rub with oil and sprinkle salt and pepper.
Bake at 425 (Fahrenheit) for 30 or until golden brown.
Roughly chop vegetables. SautÃ© vegetables in oil (Once the oil is dry just add water) until the carrots are soft.
Mix in seasonings.
Cook quinoa according to package (I recommend you prepping this beforehand to
make it easier). Once the carrots are soft add in quinoa.
Remove Acorn squash from oven.
Stuff your acorn squash with your quinoa mixture.
Snap a picture for IG and be sure to tag me @zkwellness_
Do you relate to any of this?
Girl, if I can go plant-based vegan with a full schedule, no vegan friends, and no vegan restaurants
near me you can too!
I'm Zoe Cordeiro and I help women like you rock their transition into the plant-based lifestyle so they can finally align their daily actions with their core beliefs.
Keep reading to learn how to eat plant-based at any restaurant, anywhere.
When it comes to eating out as a plant-based vegan in a normal restaurant I have 2 tips for you.
1. Be prepared
2. Have an open mind
These 2 tips will help you eat plant-based anywhere!
Let's get into them!
This is the motto of the plant-based lifestyle.
Because you think and eat differently than the world around you you have to be prepared every single time you leave your house.
My husband Gabriel often laughs at me for bringing snacks everywhere I go. I never leave the house without my water but more importantly for this subject, I never eat out without looking at a menu first.
Reading the menu beforehand will save so much time!
You will be saving the time of your waiter and the friends you go to eat with.
Here's how you can do it...
Go onto the restaurant's website, look at their menu.
Go through the dishes and look for vegan options (keep in mind that they may not be marked as vegan), if you can't find any dishes that are already vegan dive deep and see how you can DIY them.
Most restaurants are more than happy to work with you in this area.
Call the restaurant and see how they feel about working with you.
Remember to be kind and be clear.
Not many people know what plant-based veganism is so be patient and explain. (we don't eat meat, dairy, or eggs. We try to avoid added oils and sugars.)
Once you find a few restaurants in your area and select your favorite dishes you won't think much about this. You will get comfortable with reading menus and eventually you won't even sweat it but, it does take a lot of ground work.
Click here to hear about my chain restaurant go-tos and what I order at every type of restaurant.
Keep an open mind
I have said it before and I'll say it again, you CAN eat vegan anywhere!
You just have to keep an open mind and let go of your expectations. Girl, Expectation is everything.
I hate to say it but sometimes when you go out with friends you aren't going to love your food.
But you will be eating something and socializing. And, isn't that what it's about?
If you're going out to eat because of necessity rather than sociability then you will have the ability to go to a
place that you enjoy.
For example, when I go out with my friends they might want to go to a BBQ restaurant where my only option is a side salad and fries but when I am alone I will go to a place like Panera bread and get a veggie soup in a bread bowl. That's the only vegan option at Panera but it is still super delicious!
You won't always have to lower your expectations but remember that even if you do, you will still be social and get the opportunity to eat out.
When it comes to plant-based vegan food my first choice definitely isn't a salad.
Yes, I love plants but there are so many good things to do with them, why would you just eat them raw?
Well, I do have one salad recipe that is literally the most refreshing and filling way to get your greens!
This is the kind of salad you want to eat!
Creamy Quinoa Salad!
This has been my go to salad for about two years now and today I am sharing it with you!
Let's get cooking!
First things first, get your quinoa. This is the perfect opportunity to do some meal prepping. At the beginning of the week make a huge batch of quinoa, store it in the fridge and add it to your salad for a quick lunch.
Now, let's chat about salsa. Okay, I am not one to turn down any type of salsa but, if you live in the USA this brand is the best! If this isn't available use your favorite salsa or create your own by mixing onions, tomatoes, garlic, cilantro, salt, and lime juice in your blender.
Avocados... If you know me you know about my obsession with avocados. They are just good for the soul and your Heart-Health! If you are going to make this salad I am going to have to ask that you do not leave the avocado out. It is a must in this salad actually, every salad! Looking for a quick salad dressing? Just mash Avocado, squeeze a lime, and sprinkle some salt and you're set!
Alright, let's get into the actual recipe!
Where do you get your protein?
This is the most common question I receive about my plant-based lifestyle.
First things first, it's okay if you really don't know the answer.
I am not here to shame anyone for asking this question because I had the same question at the beginning of my journey.
I'm not exactly sure where this image of veganism came from but when I was growing up, I assumed all vegans were malnourished.
It wasn't until I met a vegan that still had their hair that I started to question if you really could get all of your nutrients from plants.
Odds are that you're wondering the same thing...
I'm here to tell you today that getting rid of animal-based "health" foods is possible.
Yes, you can survive on plants actually, you can THRIVE on plants!
Read on to learn...
Where do plant-based vegans get their protein?
So, what is plant-based protein?
Unlike vegans (who's only focus is animal rights) plant-based vegans focus on not eating animals but also eating healthily! Meaning, we focus on eating real plants not vegan processed food that while animal-free is just as unhealthy as eating meat. Yes, there are a lot of vegan protein sources out there, soy-based vegan "meats", tempeh, and even non-dairy cheeses but plant-based vegans lean more towards real plants to get our nutrients.
I am not a hater of soy but I also know just how processed those foods can be so I choose to stay away from them.
Some real plant protein sources are
beans, lentils, dark leafy greens (kale, spinach, collard greens), nuts, and seeds (chia seeds, hemp seeds, and flax seeds).
If you've been a part of any of my programs you know that I am all about these foods and throw them into meals like confetti! These foods are so nutrient-dense!
The best part, protein isn't the only thing these foods have to offer!
It's the minerals, omegas, iron, and fiber that really help us thrive!
How does plant-based protein compare to animal protein?
I love this question because the answer, though quite obvious brings so much clarity to why the plant-based diet is healthier for us.
As I have stated already, you do not need to consume animals in order to get protein! To set your mind at ease, Letâs take a compare 100g of beef to 100g of beans.
22g protein 22g protein
0g fiber 15g fiber
1.9mg iron 5mg iron
16mg calcium 123mg calcium
16mg magnesium 171mg magnesium
74mg cholesterol 0mg cholesterol
Are you starting to see why I prefer plant protein? Beef and beans have the same amount of protein but the beans bring so much more to the table! This is a perfect example of how you can really thrive on a plant-based diet! Every plant you consume is so nutrient-dense and helps your body be the best it can be!
Why you should get most of your protein from plants?
I am fully aware that not everyone's desire is to cut animals out of their diets completely but everyone should focus on plant-based protein. Here are 3 reasons you should get your protein from plants!
Live free from disease!
As we saw in the chart above the healthier option is the beans because they give us the protein, fiber, iron, calcium, and magnesium we need! But, there was one thing the beans didn't provide for us, cholesterol. You might be thinking "a little cholesterol never hurt anyone", but high levels of cholesterol increase your risk of heart disease. and since 93 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg I think us Americans aren't at any risk of low cholesterol.
You'll save animal lives!
Did you know 3 billion animals are killed every day to satisfy the "need" for animal protein in the United States?
That's an overwhelming amount, right? I don't know about you, but I don't want to contribute to death. Rather, I want to be remembered for giving life not taking it. Join the kind side of history by getting your protein from plants!
Some people think the plant-based diet is expensive but the truth is my family saves at least $1,300 a year just by focusing on plant protein (My husband isn't even 100% plant-based)!
Let's look at the beef and the beans again... Where I'm from, 1lb of beef costs about $5, and 1lb of dried beans costs about $2. This may vary depending on where you're from but overall, I'm going to have to side with plant-based protein when it comes to cost-efficiency.
So, let's sum this all up.
Yes, you can get protein from plants, and yes, it's even better than getting it from animals!
I believe in the plant-based diet. I have used it to change my whole entire life from my health to my finances.
I believe there are women out there like us who are ready to finally align what we believe with what we eat.
Ready to join the kind side of history?
I wrote a book just for you!
My new ebook, "Thriving on Plants" is all about walking you through the questions you have about this amazing lifestyle!
Today I answered your question about protein, but what about carbohydrates, fats, vitamins?
How do you eat out as a plant-based vegan?
How do you know you're getting the nutrients you need?
These questions (and more) are all answered inside my book!
Hello, I’m Zoe Worlund Cordeiro!
I am a plant-based wellness coach! If you are wondering what that means (because we all know fancy titles are overrated), it means that I help women transition from eating animal products to eating whole plant-based foods.
I do this in many different ways but I primarily accomplish this through the courses and programs that I created. These programs are full of delicious recipes, easy to follow meal plans, and all of my knowledge from my 6 years of experience as well as my studies of vegan nutrition.
My life is ALL about the plant-based diet but it hasn’t always been. I grew up in the heart of the south – Huntsville, Alabama. Being from the south is one of my favorite things about myself, but it hasn’t made my life easy. You see, where I am from I stand out. Not because of how I look or how I talk (even though I wasn’t blessed with a southern accent.) I stand out simply because of how I eat and what I believe about what I eat.
I went plant-based vegan 6 years ago and haven’t looked back since. This diet has changed my life and though I started it out of simple curiosity I can’t imagine my life without it. Today I want to share the main 3 reasons I went plant-based and why you should consider the plant-based diet, too. Of course everyone has their own opinions and I am not here to disrespect yours. I am simply talking about the diet that I choose and why it is so amazing. If you are interested in going plant-based or removing some animal products from your diet, stick till the end… I have a special offer just for you!
Without farther ado…. Lets get started with why you should go plant-based
1. It’s Healthier for You
The whole foods plant-based diet has been scientifically proven to help with weight loss, diabetes control, support optimal heart health, protect against cancer, and heal arthritis. I personally have used the plant-based diet for weight loss and to maintain a healthy weight. I have also cleared up my acne, reduced pain during mensuration, and even changed my overall mood. Eating plant-based is so healthy for you primarily because you are eating REAL food. Food that comes from the earth, is unprocessed, and unrefined. How could you go wrong with that? From all of my research, I am unable to find a more sustainable and healthy way of eating.
2. It’s better for the Environment
According to Joseph Poore, a researcher at the University of Oxford, who conducted a study into environmental impacts of various food industries that was published in the journal Science, “A [plant-based] vegan diet is probably the single best way to reduce your impact on the planet Earth, not just greenhouse gases, but global acificiation, eutrophication, land use, and water use.”
When I first went plant-based I didn’t fully understand what it truly meant. I made the switch for my health but once I started learning about the lifestyle I couldn’t believe the statistics. A person can cut their carbon footprint by 73% simply by cutting meat and dairy products from their diet. I was amazed! Some times I hear people say they will continue to eat animal products but make sure they buy “sustainably”. However, Poore states “Avoiding the consumption of animal products delivers far better environmental benefits than trying to purchase sustainable meat and dairy.
I think it is clear to see this is the best way to help the environment!
3. It might align better with your morals
The main reason I transitioned into this diet is that taking another living thing life is not something I want to engage in, ever. Killing an animal for food made me sick to my stomach even when I was a child. I grew up in a normal household. We consumed animal products daily because that was normal behavior.
Growing up in the South I never encountered anyone who ate differently from our family. As a child when I watched movies (Babe, Charlotte’s Webb, etc.) I remember thinking how sad it was that those animals that had personalities (even though it was just movies) would be eaten. I would sit down to dinner that night and see that same animal on my plate and I would feel disgusted that I would have to eat this. For several years I didn’t realize there was another option. I am here today to tell you there is another option! You can put an end to the violence you are causing with your actions. The best part about it is that you wouldn’t have to suffer from that choice, you would actually THRIVE! Why wouldn’t you make the switch today?
If you are interested in transitioning into the plant-based diet or consuming less animal products, I’d love to help you on this journey! When I finally made the decision to go plant-based 6 years ago I had no idea where to start. I went all over the internet trying to figure out what to make for dinner and what to order at restaurants.
I know what it’s like to have to go through transitioning and I wanted to make it easier by putting all the information you need to transition into one place. Wouldn’t it give more peace of mind if you could find someone who has already been where you are and done all of the research? This is exactly why I decided to help others in their plant-based journey. I have done all the work for you and give you all of the tools you need to thrive on this diet. I have done research and corrected many of my mistakes so you won’t have to go through this yourself.
Today I’m offering a free plant-based kick-starter guide that can be your one-way ticket to kicking animal products and thriving on plants! This guide includes 4 unique recipes, and my 3 secrets to plant-based success!
Don't miss out on it1
Get your guide!
I'll see you on the inside ;)
Zoe Worlund Cordeiro
Zoe grew up in the heart of the South, Huntsville, AL. After spending most of her life avoiding animal products, she became a Vegan six years ago and hasn't looked back! Zoe is passionate about loving people, stewarding the planet's resources well, exploring new places, and pursing a relationship with Jesus. After a two-year cross-cultural & international relationship, Zoe said "Yes!" to her Brazilian-designer husband, Gabriel. After their wedding in March of 2020, Zoe settled in his hometown of Curitiba, Brazil and they hope to travel the world together.