The 21-Day Whole Food, Plant-Based, Clean Eating Challenge
NOURISH:
How would your life change if the foods you chose to eat gave you more energy, helped you to release excess weight and made you feel amazing?
Have you been wanting to clean up your diet and cut out processed foods so that you can take better care of yourself in mind and body and support your long-term health?
Or if you find yourself struggling to overcome sugar or junk food cravings, how would you like to break free from unhealthy food cravings and other food addictions once and for all – without relying on "willpower"?
Or if you have a family history of chronic illness, how would you like to learn one of the most effective ways to prevent chronic dis-eases like heart disease, obesity, diabetes type 2 and more?
Finally, what if I told you there is a way to feel energized, release excess weight, reduce inflammation, and feel at peace with food without second-guessing yourself, yo-yo dieting, depriving yourself, counting calories, or stressing about what you eat?
Whichever category you fall in, NOURISH: The 21-Day Whole Food, Plant-Based, Clean Eating Challenge is for you.
This challenge is designed for health seekers who desire to transform their relationship with food, release excess weight, crush sugar cravings, break free from unhealthy, processed food addictions, reduce inflammation, improve digestion, prevent (or possibly reverse) chronic dis-ease at a cellular level, and FEEL VIBRANT, ENERGIZED AND INSPIRED in mind and body.
Over 21 days, you will be guided step-by-step to take your health back into your own hands by nourishing your body from the inside out with delicious, nutrient-dense, whole, plant-based foods.
Or if you find yourself struggling to overcome sugar or junk food cravings, how would you like to break free from unhealthy food cravings and other food addictions once and for all – without relying on "willpower"?
Or if you have a family history of chronic illness, how would you like to learn one of the most effective ways to prevent chronic dis-eases like heart disease, obesity, diabetes type 2 and more?
Finally, what if I told you there is a way to feel energized, release excess weight, reduce inflammation, and feel at peace with food without second-guessing yourself, yo-yo dieting, depriving yourself, counting calories, or stressing about what you eat?
Whichever category you fall in, NOURISH: The 21-Day Whole Food, Plant-Based, Clean Eating Challenge is for you.
This challenge is designed for health seekers who desire to transform their relationship with food, release excess weight, crush sugar cravings, break free from unhealthy, processed food addictions, reduce inflammation, improve digestion, prevent (or possibly reverse) chronic dis-ease at a cellular level, and FEEL VIBRANT, ENERGIZED AND INSPIRED in mind and body.
Over 21 days, you will be guided step-by-step to take your health back into your own hands by nourishing your body from the inside out with delicious, nutrient-dense, whole, plant-based foods.
Eat real food, mostly plants, to release excess weight, support digestion and increase energy.
Here's what you'll learn:
Here's what you'll learn:
- How a whole food, plant-based lifestyle can help you to prevent (and possibly reverse) chronic illness and dis-ease.
- How to fuel your body with the nutrients it needs to support energy, healing and repair – and which plant foods to prioritize in each nutrient category.
- Discover how to break free from unhealthy food cravings that poison your body and leave you feeling sluggish, bloated and sick.
- Learn how to make healthy, guilt-free swaps to replace unhealthy, processed foods with clean ingredients when cooking at home.
- How to retrain your palate and taste buds to favor nourishing whole foods you'll feel good about giving your body.
- Time-saving food prep hacks to help you prepare nourishing meals made from clean, whole food ingredients – in less than 15 minutes!
- How to prepare delicious whole food, plant-based dishes – even on a budget. (Hint: you don't have to buy expensive superfoods!)
- Gain practical, hands-on culinary skills so that you can whip up nourishing whole food, plant-based dishes on a moment's notice. (Never stare blindly into your fridge or cupboards, wondering "what should I make for dinner?" again! )
- How to create nutrient-dense dishes that are: refined sugar-free, soy-free, gluten-free, dairy-free, wheat-free, corn-free, processed food free and 100% delicious whole food, clean, and plant-based.
- How to take your health into your own hands, boost your energy and release excess weight – effortlessly through real, unprocessed foods.
The Best Part?
NOURISH: The 21-Day Whole Food, Plant-Based Challenge is your jumpstart to a total lifestyle transformation.
Over three weeks, you will gain the momentum you need to shift your food habits, taste buds and palate. In so doing, you'll create a strong foundation for sustainable, long-lasting lifestyle change.
The whole, plant-based cooking skills and healthy daily habits you develop in NOURISH will support you to: release excess weight, boost your energy, increase mental clarity, improve your heart health and enhance your overall sense of well-being.
Over three weeks, you will gain the momentum you need to shift your food habits, taste buds and palate. In so doing, you'll create a strong foundation for sustainable, long-lasting lifestyle change.
The whole, plant-based cooking skills and healthy daily habits you develop in NOURISH will support you to: release excess weight, boost your energy, increase mental clarity, improve your heart health and enhance your overall sense of well-being.
The effortless way to lose weight (and keep it off) ...
If you've tried to eat healthier in the past or started other programs in an attempt to reach your health goals but couldn't get past day two, NOURISH is for you.
Why? Because NOURISH is not a "diet". (Thank goodness, right?! ... because "diets" don't work!)
You will not need to rely upon "willpower" to get to the finish line nor spend countless hours at the gym working out.
Moreover, you can be rest assured that there is absolutely no calorie counting during this challenge. (Might as well toss your scale to the curb – you won't need it!)
Finally, this challenge is free of restrictive eating and deprivation (after all, life is short, yo! 😉).
True health is holistic and sustainable. It's about making small changes every day to support your vitality and long-term health.
Throughout NOURISH, therefore, we aim to foster a complete mind-body transformation and lifestyle change by stacking small habits, one day and one bite at a time.
Why? Because NOURISH is not a "diet". (Thank goodness, right?! ... because "diets" don't work!)
You will not need to rely upon "willpower" to get to the finish line nor spend countless hours at the gym working out.
Moreover, you can be rest assured that there is absolutely no calorie counting during this challenge. (Might as well toss your scale to the curb – you won't need it!)
Finally, this challenge is free of restrictive eating and deprivation (after all, life is short, yo! 😉).
True health is holistic and sustainable. It's about making small changes every day to support your vitality and long-term health.
Throughout NOURISH, therefore, we aim to foster a complete mind-body transformation and lifestyle change by stacking small habits, one day and one bite at a time.
Experience Food Freedom:
Crush your cravings, hack unhealthy food habits & quit dieting forever.
Crush your cravings, hack unhealthy food habits & quit dieting forever.
You'll be guided each day to fuel your body with flavorful, nutrient-dense, satiating plant foods while removing ingredients that cause metabolic imbalance and dis-ease.
Step-by-step, you'll learn how to permanently crush cravings and food addictions.
Step-by-step, you'll learn how to permanently crush cravings and food addictions.
As you eat more of the good stuff (i.e. real, nutrient-dense plant-based foods) and less of the unhealthy, processed, lab-made, fake stuff called "food", your taste buds and palate will naturally shift.
As cravings subside, you may discover with time that you don't even enjoy unhealthy foods that once had a hold on you.
That's when you'll know –
YOU ARE TRULY FREE.
This is possible for you!
The first step is to get back to the basics by eating real, whole, plant-based foods, fruits and veggies, sourced directly from Mother Nature.
When you join NOURISH, you will be given everything you need to succeed including daily motivation, weekly suggested meal ideas, shopping list, step-by-step recipes, encouragement and guidance.
You'll enjoy delicious, plant-based foods while taking action to achieve your personal weight and lifestyle goals without feeling deprived.
Here's what's included in your NOURISH: 21-Day Whole Food, Plant-Based Challenge:
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Daily Support & Inspiration: You will receive an email each day to encourage and inspire you and help you stay on track. In this email, you'll also receive your action plan for the day so that you always know your next step.
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21 Coaching Videos: You will receive a bite-sized video lesson each day to support you during this challenge and further help you to stay on track. Each video will cover a plant-based nutrition topic to expand your knowledge.
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21 Audio Tracks (with Transcripts) of each day's video lesson so that you can also listen on-the-go – anytime, anywhere.
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Delicious Recipes: The NOURISH: Whole Food, Plant-Based Recipe Ebook is packed with over 30 absolutely delicious whole food, plant-based vegan recipes. The recipes in this e-book will help improve your digestion, decrease inflammation, boost your energy and more.
All recipes are: gluten-free, refined sugar-free, dairy-free, wheat-free, soy-free, corn-free, processed food free and 100% whole food plant-based (no animal products). 🙌
All recipes are: gluten-free, refined sugar-free, dairy-free, wheat-free, soy-free, corn-free, processed food free and 100% whole food plant-based (no animal products). 🙌
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NOURISH Welcome Video: This video reveals what to expect from the challenge and gives you all the information you need to get started, including how to prepare before your challenge begins so that you are fully supported to get the results you desire.
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Suggested Meal Guide: Get inspired by my 21-day suggested meal guide which includes ideas and recipes for breakfast, lunch, dinner and snacks to make meal prepping a breeze. You'll also receive general meal prep tips. I want you to be fully supported to achieve your weight and lifestyle goals!
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A Shopping List by Phases: Take the guesswork out of your next grocery trip and focus on prepping and cooking instead so that changing your food habits is EFFORTLESS and not an undertaking.
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Your Food Journal: How do you know when you are making progress? When you are keeping track of how you are feeling physically, mentally, and emotionally throughout the challenge. Within your members-only portal, you will receive a Food Journal to track your journey.
Use this journal to capture notes on how you are feeling each day, especially after meals. When you change the foods you eat, changes often take place not just in your physical body, but also in your emotional and mental body.
Use this journal to capture notes on how you are feeling each day, especially after meals. When you change the foods you eat, changes often take place not just in your physical body, but also in your emotional and mental body.
But that's not all! The most important benefits you'll receive from this plant-based, clean eating challenge include:
Release Excess Weight & Maintain Your Ideal, Healthy Body Weight
Plant foods are nutrient-dense, high in fiber and lower in calories, which means you consume fewer calories for the same amount of food and stay full longer. Studies have proven that a low-fat, real food, plant-based diet is associated with greater weight loss.*
Plant foods are nutrient-dense, high in fiber and lower in calories, which means you consume fewer calories for the same amount of food and stay full longer. Studies have proven that a low-fat, real food, plant-based diet is associated with greater weight loss.*
Support Heart Health
Studies reveal that a whole food, plant-based diet can help lower heart-damaging inflammation and prevent, or possibly reverse, heart disease.
Studies reveal that a whole food, plant-based diet can help lower heart-damaging inflammation and prevent, or possibly reverse, heart disease.
Support Your Immune System
Plant foods are packed with essential micronutrients: vitamins, minerals, phytochemicals and antioxidants – all of which work together to reduce your susceptibility to serious health issues and help you fight infections.
Plant foods are packed with essential micronutrients: vitamins, minerals, phytochemicals and antioxidants – all of which work together to reduce your susceptibility to serious health issues and help you fight infections.
Reduce Inflammation
Eating whole plant foods increases our intake of antioxidants which play an important role in preventing chronic inflammation – the root cause of many health issues.
Eating whole plant foods increases our intake of antioxidants which play an important role in preventing chronic inflammation – the root cause of many health issues.
Prevent Chronic Dis-ease
Research shows that a whole-food, plant-based, clean eating diet can help prevent chronic diseases such as heart disease, obesity, stroke, type 2 diabetes and some cancers.*
Research shows that a whole-food, plant-based, clean eating diet can help prevent chronic diseases such as heart disease, obesity, stroke, type 2 diabetes and some cancers.*
Sneak Peek:
Absolutely Delish Plant-Based Dishes!
Absolutely Delish Plant-Based Dishes!
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Nourishing food is love.
You deserve to feel amazing in your body. You deserve to wake up with abundant energy to fuel your day. You deserve to enjoy vitality in mind, body and spirit at all stages of life, as well as freedom from preventable chronic diseases.
Clean, unprocessed or minimally processed whole, plant-based foods that are in their natural and unaltered state – or close to it – are the key to maintaining a healthy weight and vibrant health.
Give me twenty one days and I'll guide you to shift to clean, plant-based nutrition, transforming your relationship with food, effortlessly and without struggle.
No calorie counting, restrictive dieting, extreme workouts or deprivation.
I will show you how to make healthy, delicious swaps that replace unhealthy, processed foods you may currently crave.
I am going to lay it out for you, step-by-step.
By following a plant-based diet you'll discover that you miss out on nothing. In fact, you'll experience first-hand there is actually so much more to gain.
I’ve thrown out the shortcuts, kicked the fluff to the curb, and created a clear pathway for you to follow to real results.
I believe in this challenge.
I believe in you.
Clean, unprocessed or minimally processed whole, plant-based foods that are in their natural and unaltered state – or close to it – are the key to maintaining a healthy weight and vibrant health.
Give me twenty one days and I'll guide you to shift to clean, plant-based nutrition, transforming your relationship with food, effortlessly and without struggle.
No calorie counting, restrictive dieting, extreme workouts or deprivation.
I will show you how to make healthy, delicious swaps that replace unhealthy, processed foods you may currently crave.
I am going to lay it out for you, step-by-step.
By following a plant-based diet you'll discover that you miss out on nothing. In fact, you'll experience first-hand there is actually so much more to gain.
I’ve thrown out the shortcuts, kicked the fluff to the curb, and created a clear pathway for you to follow to real results.
I believe in this challenge.
I believe in you.
This is for you if ...
You are ready to create healthy habits and take action to make a real change in your life through whole food, plant-based nutrition.
You feel that the food you are eating is contributing to health problems.
You struggle with unhealthy food cravings. Maybe you've tried to quit sugar or overcome junk food cravings in the past but you've failed countless times, leaving you feeling frustrated and defeated. Now is the time to take your power back.
You've set calorie or food restrictions on yourself in the past only to completely ignore them once you get stressed out, emotionally upset or bored.
You would like to eat healthier but you have no idea how to prepare meals from scratch using fresh whole foods. Up until now, you've mainly always chosen boxed, packaged, jarred or processed foods, processed meats or prepared-for-convenience "kits".
You feel like you cannot stick to eating whole foods or you are addicted to bread, dairy or cheese.
You want to get your family onboard and make delicious, healthy, nutritious plant-based meals for everyone.
You are ready to feel lighter and more energized and you'd like daily guidance on how to get there.
You want to learn more about whole food, plant-based nutrition and how to make sure you get all the nutrients your body needs, while avoiding common plant-based mistakes.
You are short on time and need a program that cuts out the guesswork completely and gives you consistent daily guidance.
You are ready to take action and begin the journey to transform your relationship with food forever.
Here's exactly what you get.
Your Complete Plant-Based Lifestyle, Clean Eating Step-by-Step Guide:
51 pages packed with step-by-step tips for getting started, meal prep strategies for the week, pantry staples, plant-based nutrition knowledge and more ...
Delicious, easy, nutrient-dense, quick & satiating plant-based recipes you'll love!
Get step-by-step directions to prepare amazing breakfasts, lunches, snacks, dinners, and desserts! All recipes are gluten-free, refined sugar-free, and dairy-free, made from real, whole plant foods direct from nature.
Over 50 satiating, satisfying, nourishing recipes that are quick to prepare and don't require exotic, expensive or hard-to-find ingredients.
Discover how enjoyable a healthy plant-based diet can be!
Over 50 satiating, satisfying, nourishing recipes that are quick to prepare and don't require exotic, expensive or hard-to-find ingredients.
Discover how enjoyable a healthy plant-based diet can be!
Suggested Meals To Save You Time!
Receive daily suggestions for flavorful plant-based meals to nourish your mind and body. Get inspired by delicious real foods!
Frequently Asked Questions
Q: When does the NOURISH 21-day challenge start and finish?
This challenge is self-paced and you have lifetime access to the program material.
This challenge is self-paced and you have lifetime access to the program material.
Q: Are the recipes exclusively plant-based or vegan?
While the meals and recipes in the program are 100% plant-based from whole food sources, I don't label it as a "vegan" program per se. The focus is on incorporating more natural, nutrient-dense fruits, vegetables, grains, legumes, nuts and seeds into your diet. This way of eating is proven to have amazing health benefits.
However, the program remains flexible to your personal needs and preferences. If you want to add some animal products like eggs or fish here and there, you absolutely can. This isn't about following a strict diet with restrictions. It's about learning simple, sustainable habits that will give you more energy, help you release excess weight, and reduce your risk for lifestyle diseases.
So in summary - yes, the recipes and suggested meals are vegan, because they feature only whole, unprocessed plant foods (you won't find chemical-laden, lab-made "faux burgers" in here!). But you can feel free to add in animal products in a way that works for you. This program is meant to open your eyes to the power of plants while still being completely customizable to your lifestyle needs.
Q: Do I need to buy expensive healthy food?
A: Not at all – you don't need to buy expensive superfoods, supplements or premium health products. Healthy food doesn’t need to be expensive if you source locally and in-season. In NOURISH, I share my best tips on how to create budget-friendly, healthy, and delicious meals you'll love!
Q: Is this challenge going to require being in the kitchen for hours?
A: Absolutely not. In fact, NOURISH is designed for busy schedules, with quick recipes and smart tips so you can get nutritious meals on the table fast. Rather than complex recipes, I'll show you simple food combinations and efficient prep methods.
The key benefit is that when you fuel your body properly with nutrient-dense whole foods, you'll actually gain time through sustained energy and focus to power through your day more productively. A little bit of time spent on self-care through healthy eating pays off with increased productivity, clearer thinking and prevention of chronic illnesses down the road. In these ways, this NOURISH challenge ensures healthy eating works with, not against, your demanding schedule.
Q: Is this challenge focused on eating boring salads for 21 days?
A: Absolutely not, my friend! We're going to dive into the most flavorful, satisfying plant-based meals that will never leave you feeling deprived.
Think hearty breakfast bowls, savory soups and stews, and yes, some salads - but kicked up with add-ins like roasted veggies, beans, nuts and seeds. We'll also dip into decadent-tasting treats from chocolate smoothies to protein-packed cookies.
This challenge is about discovering food that makes you feel amazing from the first nourishing bite. You'll learn healthy food can be comforting, craveable and fun.
Q: What happens after the 21 days?
A: After the 21 days, ongoing support is available to help keep the momentum. For those seeking continued guidance, further coaching options are available, such as my 4-month program. Direct access through social media also enables asking questions and getting helpful tips. First things first, though, let's make it a goal to cross the NOURISH finish line and see what you may need at that time.
Q: Have another question?
If you have any questions or you just want to chat before deciding the next steps, I would love to hear from you. Contact me at hola@katrinah.com and let's talk.
Meet Katrina, Your Whole Food, Plant-Based, Clean Eating Guide
Hi, I'm Katrina, creator of NOURISH: The 21-Day Whole Food, Plant-Based, Clean Eating Challenge! I've been enjoying the health benefits of a plant-based lifestyle for over ten years, including maintaining my ideal weight, consistent energy, clear complexion and a strong immune system.
I am passionate about spreading the message of the power of real food nutrition and healthy lifestyle habits to support a higher quality of life and prevent common chronic diseases.
My passion for teaching whole food, plant-based nutrition is inspired by my desire to help motivated individuals take health into their own hands.
After all, health is the real wealth.
At a time when so many are suffering from chronic illness (in the U.S. alone, over 50% of people suffer at least one chronic disease) – I believe it is urgent for more people to innerstand these truths:
Fact #1: Most chronic dis-eases are preventable through diet and lifestyle habits.
Fact #2: When you give your body the nutrients it needs and stop consuming troublemaker foods and ingredients that cause inflammation, mucus and acidosis, you support your body's natural ability to return to balance.
Why NOURISH?
Intuitively, I've known for decades that nutrition is the key to vibrant health. As a university student, it took seeing just one documentary on industrial agriculture to make me switch overnight to a vegetarian diet.
Years later, my interest in nutrition deepened significantly when my beloved dad was diagnosed with heart disease and had to undergo emergency surgery. I wanted to find out the root cause of heart disease and how to prevent and possibly reverse imbalances that lead to chronic illnesses.
My journey led me to research the power of natural plant-based foods, as well as to study Ayurveda, one of the world's oldest holistic health systems.
Based on what I've learned over years of independent research and self-study, I am confident that preventing dis-ease begins with eating real, whole foods from nature that are free of chemicals, additives and artificial, lab-made ingredients, as well as living a lifestyle that aligns with nature's rhythms.
I created NOURISH in response to the rising epidemic of chronic diseases like heart disease, obesity, type 2 diabetes and more.
NOURISH incorporates knowledge I have gained over years of self-study, independent research, and formal studies at The California College of Ayurveda, as well as from my personal life experience.
I am deeply grateful to all my teachers from whom I have learned so much: Dr Bernard Jensen, teachers at The California College of Ayurveda, Dr Sebi, Arnold Ehret, Anthony William (aka Medical Medium), Dr Joe Dispenza, Dr Robert Morse, ND, and many, many more.
In my own life, I experienced the benefit of shifting to a whole food, plant-based diet first-hand. After years of chronic flare-ups of rosacea, my skin cleared up for good and flare-ups stopped occurring altogether when I switched to whole food, plant-based, clean eating nutrition.
In addition to my clear complexion, a clean, plant-based diet and healthy lifestyle are also key to maintaining my ideal weight. I'm also often told I look years younger than my (50+!) years.
In addition to my knowledge of whole food, plant-based nutrition (which I gained by reading a ton of books and research publications, watching countless documentaries and talks, listening to podcasts, learning from experts, and living a plant-based lifestyle myself for years) , I am a certified yoga teacher and Ayurvedic Health Counselor. I've incorporated elements of these areas as well into NOURISH.
All recipes in NOURISH are refined sugar-free, gluten-free, wheat-free, soy-free, corn-free, processed food-free, dairy-free, oil-free and 100% delicious, whole food, plant-based vegan.
If you have been wanting to release excess weight, improve your heart health, reduce the risk of chronic diseases or simply introduce delicious plant-based, whole foods into your diet, NOURISH is for you.
It would be my joy to guide you on your plant-based nutrition journey and help you take your health back into your hands.
Let's crush unhealthy food cravings for good, boost energy, release excess weight, and enjoy the nourishing power of delicious plant-based foods.
If your heart is calling you to join NOURISH, click the link below to join now. I look forward to seeing you on the inside. : )
Take Your Health Back Into Your Own Hands – Effortlessly, Without Calorie Counting or Extreme Workouts
Get ready to release excess weight, reduce inflammation, calm digestive issues, boost your energy and more.
NOURISH:
The 21-Day Whole Food, Plant-Based, Clean Eating Challenge
(Reduced price during the beta launch)
$250
- NOURISH: The 21-Day Whole Food, Plant-Based Clean Eating Guide
- Bite-Size Video each day to motivate you and help you stay on track
- Weekly Shopping List
- Food Journal To Track Your Progress
- Daily Email Support To Guide You
- Suggested Whole Food, Plant-Based Meals
- Step-By-Step Whole Food, Plant-Based Recipe Guide
- Bonus: NOURISH: Decadent Plant-Based Desserts Recipe Guide
- Bonus: Festive Mocktails Recipe Collection
