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how to start a whole food plant based diet

About Me

Hi, I'm Kim Murphy and I'm a Certified Plant-Based Health Coach.  I'm also a wife & mom from Cedar Park, TX, and I started Simply Plant Based Kitchen™ because I wanted to help busy people like you know how simple & easy whole food plant based eating can be!  If I can do it, YOU can do it.  Seriously.

My first attempts at plant-based eating were not successful and only lasted a few months.  I lost weight and felt great, but I didn't have enough simple & easy recipes that tasted good to make it last.  I was a busy mom, working 60+ hours a week and was discouraged when so many recipes would take hours, have ingredients I hadn't heard of, and would end up tasting terrible. 

My turning point was when my father passed away from Alzheimer's. He also had heart disease & cancer.  I didn't want that to be my future and I learned that all the chronic diseases we fear are PREVENTABLE with our food!

Now that I'm committed to preventing the same diseases that took my father too soon, I knew that I would have to create recipes that were simple, easy, used normal ingredients, and tasted great so that I could make this last a lifetime.  I created Simply Plant Based Kitchen™ to teach you to do the same and make Whole Food Plant Based eating simple & delicious!

Whether you're dipping your toe into plant-based eating or you're 100% all-in, you won't find any judgement here.  I just want to make it easier for you to rock this life! 

 

I've received my Plant-Based Nutrition Certificate through eCornell and the T. Colin Campbell Center for Nutrition Studies, as well as my Health Coaching Certification from the Institute of Integrative Nutrition.  I continue to research and study all the fabulous doctors who are spreading the truth about health and diet - Dr. Joel Fuhrman, Dr. T. Colin Campbell, Dr. Caldwell Esselstyn, Dr. Michael Greger, Dr. Neil Barnard, Dr. Dean Ornish, and so many others.

 

institute of integrative nutrition health coaching certification

My Before and After

This is me at Disney World in 2018 with Piglet, and BOY did I feel like a piglet.  I hated pictures taken of me for most of that year because my face now looked fat, too.  I couldn’t just hide my body behind people or in baggie clothing!  I was at my highest weight in YEARS and nothing I did seemed to work; I only continued to yo-yo diet and put on more weight than I could take off.  Calorie counting, Weight Watchers, Keto, Whole 30…I’ve tried them all, y’all…

But after re-committing to a Whole Food Plant Based Diet, I lost 19 pounds and 17.5 inches in only 20 weeks!!!  All just by eating mostly whole plant foods!  I wasn’t even 100% perfect all the time, but I tried to keep it to at least 90%. 

And I’ve been able to keep it off, without feeling hungry, deprived or counting a single calorie!  And the best part is, I FEEL so much better.  I have more energy, zero constipation, sleep better and the brain fog has completely lifted (which I had been worried about since my Dad’s Alzheimer’s diagnosis).

I’ve slowly transitioned over the past years to be about 99% vegan and 95% whole food.  I cook 100% WFPB at home, but it’s the restaurants and family events that can be difficult to navigate sometimes.  I try to make the best choices possible wherever I’m at, but sometimes the oil, sugar, and dairy can sneak in when you least expect it! 

But I’m not going to beat myself up trying to be “perfect”.  Perfection is what caused me to fail at WFPB several years ago on my first attempt, so I remind myself daily that it’s about “Progress Not Perfection”.  This is not a temporary diet, but a long term LIFESTYLE for the best health and longevity possible.

I’m so glad that you are here and I hope that I can help you on your journey to eating more Whole Food Plant Based!  You will discover how amazing it will make you feel, how quickly the weight will come off, and how your health will improve so dramatically.  And it’s NEVER too late!  The power of plants are nature’s best medicine.  Like Hippocrates is quoted as saying, “Let food be thy medicine and thy medicine be thy food.”

My Mission

My mission is to teach people that food is the best medicine and always has been.  A whole food plant based diet, with less than 10% calories from animal protein or processed foods, can protect you from most all the chronic diseases we see today.  There has been an explosion of cancer, heart disease, dementia, obesity, diabetes, autoimmune disorders in the past 100 years.  These diseases used to be rare and unheard of and today they are considered the “normal” part of aging.  This is not normal and is directly related to what we put into our bodies!

Most Americans consume a diet centered around animal, dairy, and processed foods products.  In fact, only 10% of the average American diet comes from plants – vegetables, fruits, beans, nuts, and seeds combined.  And of that 10% of plant food, it includes……french fries.  Take oil battered potatoes out of the mix and that’s only 5% plant food the average American consumes.  No wonder we are so sick & fat!

The Whole Food Plant Based diet flips the SAD (Standard American Diet) on its head by consuming at least 90% of CALORIES from plants (vegetables, fruits, beans, nuts, seeds).  This nutrient-dense diet will help you lose weight quickly, easily and without hunger all while building up your immune system.  You will be able to prevent and in most cases REVERSE the aforementioned diseases.

Affiliate Disclaimer

On my site there are affiliate links to products I use.  If you click on a link and make a purchase, then I may receive a small commission at no additional charge to you.  I only promote products that I use and love!  It is what keeps this blog going to help as many people as possible.  I appreciate your support!

Medical Disclaimer

Before beginning any diet program, please consult your physician.  Simply Plant Based Kitchen’s recommendations are are not a substitute for medical advice, diagnosis or treatment, nor is the information provided herein intended to replace consultation with a qualified physician or other healthcare providers. Use of these services shall not constitute the establishment of a physician/patient or clinical relationship with any individual. Please consult your physician before beginning any new diet program or plan.

If you are on blood pressure or diabetic medication, it is especially important for you to be in close contact with your doctor when starting a whole food plant based diet.  It can be so powerful that your medication may need to be lowered very quickly so that you don’t have dangerously low blood pressure or blood sugar due to over-medication.

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