ABOUT MARGIE COOK
Vegan Lifestyle Coach
Margie Cook is a Registered Holistic Nutritionist (RHN) and a Certified Vegan Lifestyle Coach and Educator (VLCE). Prior to becoming a nutritionist and vegan kitchen coach, she worked in the event planning business and ran her own catering company. Also an artist, Margie works with food the way she would with paint. Turning every meal into an opportunity to create something meaningful and beautiful. She is also a proud mother and resident chef to 4 kids under 12. Margie draws on her lifelong love of healthy and delicious plant based food to help clients stay in balance on a vegan diet.
As a holistic health practitioner, Margie applies a whole-body, whole-mind strategy to optimize your wellbeing. Her approach is realistic, straightforward, and tailored to each client’s specific needs and lifestyle.
As a vegan kitchen coach, Margie offers a fun and supportive environment to learn all it takes to be a happy and healthy vegan, almost vegan or aspiring vegan. Through innovative programs tailored to suit individual or group needs she opens the door and welcomes you in to the best club you will ever be a part of, safely, respectfully and at your own pace.
Margie’s classes are intimate, personalized and highly inspiring. Whether you are already eating mostly plant-based and looking to up your repertoire or just plain plant curious, you won’t be sorry you joined in on the fun. Come with an open mind and explore the beautiful, healthy and delicious world of plant based eating.
Margie is passionate about the importance of teaching kids not only how to cook but about where their food comes from while at the same time helping them understand that what they choose to eat three times a day can directly affect their own health and the health of the planet. Margie is in the process of building an entire program geared towards kids and parents cooking together…stay tuned!
To book a custom class please be in touch. Margie travels to private homes, schools, stores, events and teaching kitchens…or for an incredibly unique and authentic cooking experience, bring a group to her kitchen.
Step 1. Email firstname.lastname@example.org or pick up the phone: 416.708.2950
Step 2. I will send you an intake form that will help me get to know you and your needs.
Step 3. Within 48 hours of receiving the form back, we will schedule an hour long phone call to identify your essential foods and book the kitchen makeover days (best if they are in a row- I book off one weekend a month for this offering in case you can’t take time off during the week, I will also book the odd Friday/Saturday combination). Payment is due at this time.
Step 4. Based on your intake form I will create a week’s worth of recipes with accompanying grocery list and your very own personalized “pantry”; a vegan starter kit full of the ingredients that will support you making delicious, healthy food anytime.
Step 5. Day 1 of the Makeover!
We will move everything out of your kitchen into another room and deep clean every square inch until the entire room is squeaky clean. We will get rid of any spices, dried fruits, nuts, seeds, grains, and legumes that are over a year old. Next we will clean out the fridge and freezer, do a thorough cleaning of it as well and put back only “keeper items”.
We will go through all equipment and tools and figure out what you use and don’t use, works and doesn’t and then put away in logical positions for ease of use. Step 6. Day 2 of Makeover!
We will grocery shop for ingredients on meal plan as well as anything we have identified as missing after the cleanup. We will go back to kitchen and put all the food away, stored properly and then bulk cook some key items to kick start your first week in your brand new space.
Kickstart phone call: 1 hour minimum
Day 1: 9:30 am- 4:30 pm
Day 2: 9:30 am- 4:30 pm
Where: Your kitchen
You will learn how to:
- Cook delicious vegan food based on your favourite meals
- Cook in large quantities and store for later
- Buy and stock key vegan ingredients
- Fill your fridge and pantry with tempting healthy treats
- Show your family how tasty and filling plant-based meals are
- I will help you recreate delicious vegan versions of any of your favourite foods and will address any worries you have about plant-based eating, such as: will I get enough protein, will I feel satisfied, will my kids like it, or will I run out of ideas? (Check out the FAQs section for more!)
You will leave with:
- A shopping map for grocery stores—a “where to find it” guide
- The recipes we prepared as well as a meal plan and shopping list for one week
- Most of the food we prepared (whatever we don’t eat during the day!)
- Margie’s Kitchen Starter Kit
- A skip in your step!
Timing: 9:30 am- 4:30 pm (I’ll have the coffee ready!)
Where: Margie’s Amazing Kitchen
When: There’s no time like the present! Let’s start ASAP
Lunch & Learn
LUNCH AND LEARN OPTION 1: HEALING FOODS
Learn about, touch and taste twelve foods to include in your kitchen apothecary that promote optimal health and fight Illness. In this inspiring and surprising hour long Lunch and Learn participants will learn how food actually is medicine and very simple ways to incorporate examples into everyday life.
LUNCH AND LEARN OPTION 2: GREEN IS THE NEW BLACK
How to prepare delicious, simple, portable salads in seconds that are great for your body & soul, easy on your wallet and kind to the planet! In this entertaining and delicious hour long lunch and learn participants will not only learn how to make mason jar salads and dressings for the week but they will get to eat one too.
LUNCH AND LEARN OPTION 3: SMART SNACKING
Eat more and lose weight by getting off the blood sugar rollercoaster for good.
First you will complete a health assessment to help me identify specific needs and concerns. I will then analyze your individual health situation and we will work together on a plan of action incorporating my findings and your concerns and goals.
Great Answers to Frequently Asked Questions
The meat and dairy industries and the advertisers associated with them have done an amazing job leading us to believe that unless we are consuming meat, dairy and eggs we cannot be healthy. The truth is plant protein is abundant and if you are eating a healthy, balanced vegan diet, you’re getting it! Just remember fruit is very low in protein and oils don’t have any at all but all other plant foods do.
Multiplying your body weight in pounds by 0.4 gives a nice number to shoot for in terms of grams of protein per day (so, for example, a 140 pound person would need about 56 grams per day).
Here are some more common examples:
- 1 cup of Spinach- cooked- 7 grams
- 1 cup of French green beans – 13 grams
- 1/2 cup of Quinoa – 4 grams
- 1 cup of Broccoli – 4.5 grams
- 1 cup of Kale – 2.8 grams
- 1 cup of cooked Pasta – 10 grams
- 15 Almonds – 3.5 grams
- 1 cup of cooked Lentils- 118 grams
- 3 tablespoons of Hemp Seeds – 10 grams
- Tempeh- 1 cup- 30 grams- more than 5 eggs or a regular hamburger patty
- ½ cup of Chick Peas – 6 grams
- 1 Baked Potato – 6 grams
Vegans eat exactly what omnivores do they just leave the animals out of it! In other words whole grains like quinoa, millet, brown rice, there is pasta, couscous, polenta, breads, tempeh, a gazzilion beans and tofu, as well as every fruit and vegetable under the sun.
Let’s bust through the notion right now that vegan foods can’t be filling! Naturally high-fiber foods are key when it comes to getting your nutrients and not hearing your stomach grumble an hour later. You should aim to include a fiber source in every meal and snack. Some great options are black beans, lentils, spinach, quinoa, carrots, apples, pears, chia seeds, flax seeds, prunes, raspberries, hummus or broccoli.
The truth is yes. There are many ways to still eat exactly as you have your whole life. Thankfully on the journey to eating completely plant-based there are what we call “gateway” foods which ease the transition from traditional dairy, meat and eggs to their yummy plant based counterpart. Vegan cheese has come a long way, there is a vegan egg replacement available, as well as lots of soy based meat analogues (just to name a few!). I don’t recommend eating these transition foods for very long because they are no different than any processed food (other than the fact they are plant-based…processed is processed is processed). Don’t worry though, as your palette adjusts so will your cravings. It won’t take long before almond cheese, tempeh or coconut bacon and green drinks kick the butt of all that came before them.
Give them time. We are all on our own journey and we all make decisions based on what our gut (pun intended) is telling us. I think we all learn at a certain point in life that the more we try to impose “our way” or tell someone to do something they generally do the exact opposite. Lead by example and walk your walk. If you do the shopping and cooking in the family you have a great opportunity to slide in amazing plant based meals without making a big deal of it. If you share those responsibilities with a partner or roommate then try swapping duties and get into the kitchen more often. I have 4 kids who all still eat meat when it is served to them…they just don’t realize how often it’s not!
If you are eating a lot of processed foods and go from your current way to a whole foods, plant-based diet your body will unquestionably detox. Symptoms of detox can be mild to severe. If you are an all or nothing kind of person I would prepare for a few headaches, maybe some snappy remarks and night sweats (I am making this sound funny- if you have ever detoxed you know it isn’t). My recommendation would be to take baby steps and make incremental changes, be easy on yourself as you adjust and like all responsible nutritionists must remind you, consult your doctor before embarking on any large life changes. If for no other reason than to get a blood work up so you have a baseline to compare to once you are completely plant powered. You will NOT BELIEVE the difference and you will be so proud and glad you did it, even if you are afraid of needles, do it! Doctors love it to, I will never forget the look on mine after my first year of going vegan. She was grinning from ear to ear and asked me if I had swapped out my 10 year olds blood for mine.
Of course! Choosing healthy plant-based meals even just once a day will impact your health and the environment. However, I bet it won’t take long before the amazing health benefits convince you to adopt this lifestyle full time.
“Cooking with Margie opened my eyes to a world of food beyond my everyday repertoire. It was so fun and easy learning how to use ingredients in a new way. We cooked delicious dishes that actually made my body feel to eat!”
“I highly recommend working with Margie – she can teach you things that will help you and your family feel good today and age well.”
“Being ‘vegan’ felt unattainable for my lifestyle. But Margie helped me learn to make delicious food that I can eat more of when I’m choosing to eat less animal products. It’s not an all or nothing deal! I learned how to increase my options, not limit them.”
“I’ve never felt so inspired about food! Margie’s warmth, sense of humour, and passion are completely infectious.”
“I do most of the cooking at home and my fiancé loves meat and is always worried about being full. I felt frustrated trying to satisfy his hunger and my desire to eat healthy food. But Margie has totally cured that problem! Her recipes are easy, yummy and filling—she showed me how to cook vegan versions of our favourite filling comfort foods, including mac and cheese, breakfast sausage and chick pea “tuna” salad! I think she’s added years to our lives.”