CHAPTER ONE

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CULINARY COLORS COURSEWARE

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1

The Plant-Based Transition

Click here to download PDF book or hard copy book and other course materials

Congratulations on enrolling in Culinary Colors Online Course

Culinary Colors is a plant-based meal planning course that uses a practical, systematic approach to teach individuals how to create balanced, nutrient-rich meals by adding a variety of color, rotating food items, and assigning adequate portions.This nutritious diet consist of mostly whole foods that are non processed, naturally grown, and contains no artificial ingredients. Eating a whole lot of different foods in one sitting does not constitute variety; however, rationing different nutrients throughout each meal has been proven to be a more effective way of achieving balance. Another aspect of meal planning includes alternating meals. 

 

Alternating meals should be taken into consideration when constructing meals, because it is not wise to eat the same things everyday. Despite this knowledge, the average person limits themselves to approximately 4-5 different meals weekly, year after year. When the body is subject to the same exercise day after day, it adapts and puts progress on hold. The same concept applies to eating and for this reason meals should be rotated. Another mechanism of planning is determining how much food is sufficient.

 

Portion control: temperance is one of the key factors needed to obtain balance. Too much of even healthy foods can create an imbalance. Intemperance (gluttony) is on of the most frequent causes of indigestion and food related metabolic disturbances. What is the right amount to eat? Most food labels will list the amount of product per serving size. The palm of your hand can be used as an estimated customized guide to determine an adequate portion size. Because we come in different sizes, portions should be customized accordingly. A six feet, 190 pound man would not be limited to the same portion size as a 5 feet, 110 pound woman. If you are eating the right foods, adding a variety of color , but overeating, this method will not work. Other factors that should be taken into consideration is Caloric Intake. How many calories one consumes is determined based upon whether or not a person's activity level is sedentary, moderate or high. Caloric intake for persons with sedentary lifestyle will be significantly lower than someone who is very active.

 

Plant-Based Diets (PBDs) are one of the most sought-after healthy and nutritious diets of today. From health reformers to vegans, and trends to health reasons, people are turning to Plant-Based diets for healing. The Culinary Colors online course is designed to prepare you for a more healthier lifestyle and long-term success of your health and lifeIt's more than Vegan; It's Health Reformation.

The world is finally paying attention; physicians are starting to take notice of the benefits of eating a plant-based diet. Diabetes, Cardiovascular Disease, High Blood Pressure, Cancer, and Obesity have been reversed in many cases and in some instances medications have been discontinued. According to Dr. Michael Greager, M.D., "a significant convergence of evidence suggest that plant-based diets can help prevent and reverse some of the killer diseases in the Western world and can be more effective than medication and surgery" (Nutrition Facts, 2016). Dr. T. Colin Campbell, PhD and author of "The China Study" conducted an enormous study in China which showcased how diseases were being reversed, including Cancer, by removing flesh foods and diary products. The Complete Care Program of the Southern California Permanente Medical Group has also submitted evidence of the benefits of plant-based diets. In their article "Nutritional Update for Physicians: Plant-Based Diets," it reveals not only how plant-based meals can reverse disease and medications can be discontinued, but that PBDs can be used as a cost effective practice to counteract rising health care cost. 

 

MEAL PLANNING SECTION 

At the end of this preliminary course you will be taken to the Meal Planning Section, where you will be given step instructions on how to complete the weekly meal plans. This video gives you an idea of how the process will work. You may skip to this section first, but note that you will not be able to complete the course until the quiz is complete, which requires you to read the educational material within the preliminary course. Click here to skip to the Meal Planning section. You will be required to create a login.

Plant-based meal planning is not just about food so for those who have chosen this course to help with their health issues or weight management, additional principles should be practiced. In combination with nutrition, exercise, fresh air, fresh water, sunshine, cleanliness, proper elimination, rest, stress relieving strategies, taking a break, and setting aside time for God is needed to achieve optimal health. Optimal health includes a healthy mind, body, and spirit.

If you have a medical condition, please consult your doctor before following this meal plan. You could create your meal plans and have your nutritionist or registered dietician to review your choices and make adjustments accordingly.

OBJECTIVES

Upon completion of this course the student will:

  • Explain the importance of color in the diet.

  • Explain the importance of variety in the diet

  • Explain why foods need to be rotated

  • Define macronutrient and micronutrients

  • Demonstrate how to read food labels

  • Demonstrate how to calculate caloric values for protein, carbohydrates, and fats

  • Demonstrate how to calculate daily caloric intake

  • Demonstrate how to create balanced, plant-based meals

  • Describe the dangers of excess processed sugar in the diet

  • Define the "Bliss Point"

  • Map the A-Z digestive process

  • Define ECT

  • Explain the importance of food preparation in meal planning

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