Food as Medicine is our basis for existence. I believe in it, practice it, and find hope for others through it. The word “vegan” is not used on this website. We feel it adds extra stress and anxiety to the concept of eating plant-based. We also want to avoid the stereotypes that come with the word. Instead, we try to focus on eating sustainable foods that live in either a garden or the produce aisle.
I believe it is important to incorporate plant-based eating as a lifestyle rather than a diet. Many people try out different diets and then give up because they find themselves craving/bingeing restricted foods. Instead of treating plant-based eating as a fad diet, treat it like a lifestyle.
To help guide you on your whole foods plant based journey refer to the tips / blog / recipes button on this site, follow me @thehopeforpain on Instagram, and subscribe to my weekly newsletter at https://nicholef.substack.com/. These are my favorite platforms and I’m here for you on the regular.
Hope for Pain offers a comprehensive guide to transitioning to a plant-based lifestyle. I firmly believe that chronic pain and illness can be healed through a whole-foods, oil-free, plant-based diet. Our approach centers on Food as Medicine—not relying on supplements or pills.
This guide provides practical substitutes for the foods you may currently be eating that you’ll need to eliminate. While the change may feel overwhelming at first, rest assured that your body is on a path to healing. This diet is designed to be followed for 40 days, with my companion resource, In the Garden: 40 Days of Hope and Healing, to support you every step of the way.
Remember, if you slip up or have a cheat day, you can always return to the foundation of this lifestyle. We encourage you to explore your local produce aisle or even start your own garden to connect with the healing power of fresh, whole foods.
I also recommend having an accountability partner during this transition. To help you, join the Plant-Based Nutrition Support Group, where I lead monthly classes alongside many other incredible instructors.
Click on the items to in each category for detailed plans.
Remove These…
Alcohol, coffee, caffeinated teas, carbonated beverages, all artificial sweeteners
Replace with these…
Fresh Cold Pressed vegetable juices, distilled water, caffeine free herbal teas, Sencha tea from https://www.yutea.com/
Remove These…
All milk, cheese, ice cream, whipped toppings, and non-dairy creamers
Replace with these…
Fresh almond milk, rice milk, coconut milk, oat milk, soy milk ; nut cheeses, non dairy yogurt, plant based cream cheese ( check labels and ensure these substitute do no have oil)
Remove These…
Refined, bleached flour products, most cold breakfast cereals, and white rice
Replace with These…
Ezekiel cereal, sourdough bread with no oil, grape nut cereal, whole wheat pasta, brown rice, old fashioned oats, steel cut oats muesli, homemade granola with no added oils, hemp, flaxseed, quinoa, hemp seeds, chia seeds
Remove These …
Beef, pork, fish, chicken eggs, turkey, hamburgs, hot dogs, bacon, sausage, bologna, impossible burgers or very processed meat substitutes
Replace With These…
All cooked beans, mushrooms, sprouted beans, chia seeds, wheat grass, homemade or local plant based burgers ( no added oils)
Remove These…
All lard, margarine, shortenings, and anything containing hydrogenated oils or trans fats, vegetable oils ( avocado oil, safflower oil, sunflower oil, canola oil, etc - these are all high in Omega 6’s = inflammation)
Replace With these…
Cold pressed flaxseed oil - do not heat; if you need to choose an oil when outside of home dining choose one with less omega 6’s like extra virgin olive oil or grapeseed oil
avocados
Remove These…
All roasted and or salted nuts and seeds
Replace With These…
Sunflower seeds, macadamia nuts, walnuts, raw almond butter, tahini, cashews, and almonds, peanuts, hemp seeds, chia seeds, pecans, etc.
Remove These…
Refined table salt and any seasoning containing it.
Replace With These…
Fresh or dehydrated herbs, garlic, sweet onions, parsley, salt-free seasonings, unrefined sea salt (sparingly), Baja Gold Mineral Sea Salt
Remove These…
All canned vegetables with salt or preservatives, or vegetables fried in oil
Replace With these…
All raw vegetables, steamed or wok- cooked fresh or frozen vegetables, baked or roasted
Remove These…
Canned and sweetened fruits, along with non-organic and sulfured dried fruits
Replace with These…
All fresh organic, as well as unsulfured organic dried fruit
Remove These…
All refined white or brown sugar, sugar syrups, chocolate, candy, gum, cookies, donuts, cakes, pies
Replace With These…
Fruit smoothies, Raw unfiltered honey, stevia, agave nectar, pure maple syrup, carob
A modern ministry merging holistic health with spiritual healing