The Rebellious Guide (What is on Your Plate)

Let's set the table for something deliciously different.

I am excited to talk with you about something that has transformed my life. It is the Whole Food Plant Based (WFPB) lifestyle. Yup, not a diet but a lifestyle, for health and vitality with the added bonus of your body automatically regulating your weight if you follow the science.

My goal is not to preach or persuade, but to create awareness that this powerful, evidence based way of eating exists. Hey, it might just be the missing piece that you have been looking for.

No judgement here, just a big open heart and a sincere desire to share what I have learned, offer you clear, accurate information, and point you toward the science so you can explore for yourself. This is your invitation to pull up a chair and dig into the facts, rebelliously, of course.

So whether you're just nibbling at the idea or ready to dive fork first into this lifestyle, remember, knowledge is power.

Let's rebel against confusion. Let's begin with a list of definitions before we dig deep, so that we are all on the same page. Clarity is power.

When you understand what is really on your plate, you can make choices that fuel your vitality, confidence, and health.

Let's rebel against confusion, reclaim our health, and rediscover joy in eating.

Sparkle on, Rebels. The revolution is deeeelish.

The Rebellious Guide to What is on Your Plate.

Simple Carbohydrates
These are fast-burning carbs made of just one or two sugar molecules. They digest quickly, give you a quick spike of energy, and soon after comes the CRASH!
Think Candy, sodas, pastries, white bread, sugary cereals and much more. They are like fireworks. They are bright and sparkly and exciting. They are over in a flash.

Complex Carbohydrates
These take longer to digest because they're made of longer sugar chains. That means more stable blood sugar, lasting energy and a happier digestive system.
Think, sweet potatoes, oats, brown rice, lentils, quinoa, veggies beans and much more.
They are like a slow burning candle, steady, warm, filling and reliable.

Vegetarian
No meat, poultry or fish. You can include eggs, dairy, cheese and processed foods.
Think, cheese pizza, veggie lasagna, yogurt parfaits.

Vegan
No animal products at all. No meat, no dairy, no eggs, no honey.

Whole Food Plant Based (WFPB)
Focuses on whole, minimally processed plant foods. Fruits, veggies, grains, beans, legumes, nuts, seeds. No meat, dairy, eggs, oils, sugar or heavily processed products.
Think of nourishing your body for health, vitality and sparkle.

Quick Recap
Vegetarian=no meat
Vegan= no meat, no animal products
WFPB=Plants

Macronutrients
The big three your body needs in large amounts
Carbohydrates, Proteins, Fats
Think, the main event on your plate.

Micronutrients
Vitamins and minerals your body needs in tiny amounts to function well.
Think of the behind the scenes crew making the show run smoothly.

You need both to sparkle inside and out!

Different Types of Fasting

Intermittent Fasting (IF)
Eat during a set window (e.g., 16:8, 14:10, 12:12).

5:2 Fasting. Eat normally for 5 days, restrict calories for two non consecutive days.

Time Restricted Eating
Eat in the daylight. Early dinner, no late snacks.

Prolonged Fasting
Fast 24 hours or longer. Only under medical guidance.

Modified Fasts
Eat very small amounts to mimic fasting benefits ( usually Therapeutic).

NOTE: Fasting is not about punishment. It is about pause and purpose.

WFPB vs Top Diet Trends

Keto: High fat, low carb, heavy on meat and oils. Quick weight loss results, but lacks fiber and long term benefits.

Paleo: Whole foods, but excludes legumes and grains. Leans on animal products.

Mediterranean: Balanced, plant leaning, includes fish and oils.

WFPB: All plants, no oil, no sugar, no salt, no processed foods. Based on science built for longevity and healing.

Note: Fad diets chase results. WFPB builds a healthy, confident life.

Gut Health: Your Secret Garden
Support it with fiber, fermented foods ,and plant variety. Avoid processed foods, sugars, oils and animal fats. Think of your gut like a garden, nurture it with whole plants.

Label Reading for Rebels
Watch for added sugars, oils, sodium, artificial ingredients. Choose short clean ingredient lists you recognize

Note: If it reads like a science project, maybe it belongs in the lab, not your kitchen.

I hope this helps to clarify misconceptions.

Let's rebel against confusion, reclaim our health, and rediscover joy in eating one bite at a time.

Sparkle on Rebels. The Revolution is delicious.

With Love, Laughter and Leafy Greens,
Suz