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About me

Sonia RagaWelcome to my blog!
Here you´ll find all kinds of recipes, always plant-based and without added oils. I believe that a whole-foods, plant-based diet is optimal to prevent most of our societies’ diseases today. Whether you are trying it for fun or you are willing to improve your health, you came to the right place. The intention of this blog is to help people to eat healthier and make it as easy as possible. Therefore, my recipes are simple, easy to prepare and still very delicious!

A little bit about me

First of all, I would like to apologize in advance for any grammar and/or spelling mistakes in this website. English is not my mother-tongue but I´ll try to do my best!

I graduated in July 2013 as an Architect at Universidad Politécnica de Valencia, Spain. I´m also a makeup artist with 10 years of experience and a “certified” health nut since quite some years 🙂

My journey as a vegan started 10 years ago but it wasn´t until 2011 that I started to really care about health and what I was putting in my mouth. It all started when my mum went through a tough illness that kept her for weeks in the hospital. The doctors couldn´t tell what she had and I started my own research to find out the tight relationship between food and health. Luckily and thanks to the great assistance at the hospital, she recovered and right away the eating habits at home changed radically. Both of my parents started to eat a mostly plant-based diet and I kept reading and learning. It´s been a journey and I keep learning as much as possible regarding nutrition and health.

In March 2014 I got my Certificate in Plant-Based Nutrition by Colin Campbell Nutrition Studies Center and in November 2015 I became a graduate of Dr. John McDougall´s Starch Solution Certification Course. In 2017 I finished my Master in Nutrition through the Universidad de Barcelona and I´m currently working as an architect while studying to become a certified dietician. I spend my free time coaching people to help them improve their health with a whole-foods, plant-based and oil-free diet with a starch-based approach (Dr.McDougall´s approach). I am very passionate about nutrition and I believe in its power to not only prevent, but also reverse the most common diseases of our society.

So, what do I eat?

I eat fruits, vegetables, grains, legumes, roots and small amounts of nuts and seeds. You might think…that´s all? Well, let me tell you something: with those food groups you can actually turn typical unhealthy dishes into healthy ones that will just taste as good or even better! So you can still eat pizza, burgers, cookies and pasta dishes…just without the nasty things!

Why should you eat like this?

There are so many health benefits from following a plant-based diet. Clear skin, better digestion, higher energy levels, lower hcolesterol, helps control blood sugar levels, weight loss…just to name some. It´s not about perfection, it´s about balance, consistency and positive habits!

Why oil-free?

After years of research and mostly after my nutrition studies, I learned that oils are not as healthy as we have been told. Although everyone should be careful with them, people with diabetes, cholesterol, inflammation-related diseases and/or heart disease should be very careful and it´s fully recommended to avoid them. Many aknowledged doctors and researchers on this field found out that oils (and of course animal fat) damage the inner layer of our arteries (endothelial cells). If you are interested in learning more about this, I highly recommend you check out the work of doctors such as Dr. Colin Campbell, Dr. John McDougall, Dr. Neal Barnard or Dr. Caldwell Esselstyn. Most of their patients manage to get rid of their medications or reduce them to a minimum when following a whole-foods, low-fat, plant-based diet with no added oils. Here is a list of some books that you might consider interesting:

  • “How Not To Die” by Dr. Michael Gregor
  • “The China Study” by T. Colin Campbell, Thomas M. , II Campbell
  • “The Starch Solution” by Dr. John McDougall
  • “Prevent And Reverse Heart Disease” by Dr. Calwell Esselstyn
  • “Forks Over Knives” by T. Colin Campbell, PhD, Calwell B. Esselstyn, JR, MD
  • “The Healthiest Diet On The Planet” by Dr. John McDougall
  • “Whole” by T.Colin Campbell
  • “Proteinaholic” by Dr. Garth Davis
  • “The Low Carb Fraud” by T.Colin Campbell, PhD
  • “Program For Reversing Diabetes” by Dr. Neal Barnard
  • “The Pleasure Trap” by Dr. Douglas J. Lisle, Dr. Goldhammer
  • “Building Bone Vitality” by Dean Ornish, M.D.
  • “My Beef With Meat” by Rip Esselstyn

Do you want to know more about why oils are not as healthy as you might think? Check out this post.

Interested in giving it a try but you don´t know how ?

Contact me! I offer coaching, personally and also online. So if you would like some tips on how to start, what to eat or any other question related to how to follow a plant-based diet, don´t hesitate and get in touch with me.

Thank you for visiting my website I hope you enjoy it!

In health,

Sonia