Plant-Based Active and Well LLC

Plant-Based Active and Well LLC Welcome to Plant-Based Active & Well with Dr. C! I’m a Lifestyle Medicine & PM&R Physician and Health Coach. Let’s get your life back, one plant at a time. 🌱

I use plant-forward eating to support health, movement, and recovery.

06/18/2026

Last week I shared 4 habits I should’ve run from. 🤣
Now here are the 4 habits that are worth chasing… 💨💚:
🥗 Healthy plant foods → Nutrients and fiber that help support overall health
🧘🏽‍♀️ Pause & breathe → Helps calm the mind and reduce stress
🚶🏽‍♀️ Daily walking → Supports heart health, energy, and longevity
💪🏽 Strength training & conditioning → Builds strength, fitness, and confidence

These choices helped me become stronger, healthier, and more energized than I thought possible.

As a Lifestyle Medicine physician, I want you to know that your body can respond in amazing ways when you consistently give it what it needs.

It’s never too late to thrive. 🌱💚

Share this with someone who needs a reminder that healing and thriving are still possible.

06/16/2026

These 4 tiny plant foods in your kitchen can help boost your protein intake 💪🏽:
🌱 Pumpkin seeds → ~8–9g protein in ¼ cup
✅ Also provide magnesium, iron, and healthy unsaturated fats.

🌱 H**p hearts → ~10g protein in 3 tablespoons
✅ Rich in heart-healthy polyunsaturated fats, including omega-3 and omega-6 fats.

🌱 Ground flax seeds → ~3g protein in 2 tablespoons
✅ Rich in fiber and plant omega-3 fats.

🌱 Chia seeds → ~5g protein in 2 tablespoons
✅ A great source of fiber and plant omega-3 fats.
Tip: Let chia seeds soak in liquid for at least 15–30 minutes before eating. They absorb water and expand into a gel-like texture that many people find easier to digest.

Here’s how I use them:
🥗 Salads & grain bowls → Pumpkin seeds
🥣 Oats & grits → H**p hearts + ground flax seeds
🍓 Smoothies → H**p hearts + ground flax seeds + chia seeds

These foods may be tiny, but they can help boost protein, fiber, healthy fats, and key nutrients throughout the day.

As a lifestyle medicine physician, I focus on simple habits that add nutrition without adding a lot of work.

👉🏽 Save this for ideas to boost the nutrition in your next meal.
👉🏽 Share this to spread the word that these tiny plant foods can’t pack a nutritional punch. 🌱💪🏽

06/14/2026

Wait... your legs are supposed to jiggle? 🤔
Somewhere along the way, many women were taught that strong legs shouldn’t move, ripple, or jiggle.
That’s simply not true.

Muscle, skin, connective tissue, and body fat all play a role in the “jiggle.”

Even women who strength train consistently still have some jiggle.
And that’s healthy.
The goal isn’t immobile legs made of steel.

The goal is strong, capable legs that help us age well by:
✅ Walking farther
✅ Climbing stairs more easily
✅ Getting up from the floor
✅ Staying active and independent

Now, if you’re experiencing knee pain, hip pain, weakness, or difficulty with everyday activities, that’s worth paying attention to and discussing with your healthcare professional.

But a little jiggle?
That’s not the problem.

Keep showing up.
Keep strengthening.

Your body can do amazing things.🔥
👉🏽 Share this with someone who’s working on getting stronger. 💪🏽

06/11/2026

I should’ve run from these 4 habits sooner... 🤣:
🍪 Sugary foods → Energy crashes and cravings
🥓 Processed foods → Often high in sodium, saturated fat, and additives
🍟 Fried foods → Can promote inflammation
🛋️ Lack of exercise → Loss of strength, endurance, and mobility

These habits were normal. Comfortable. Familiar.

But they were taking me further away from the health and energy I wanted.

Share with others who may be struggling to let go of these as well.

If you’re struggling to let go of these habits, you’re not alone. 💚

Tomorrow I’ll share 4 habits I embraced to heal and thrive.

06/09/2026

As a lifestyle medicine physician, here’s how I get 75g+ protein from plants in a day. 🌱💪🏽
🥑 Breakfast
Avocado toast on sourdough bread with a full can of black beans and salsa.
🌱 Sourdough bread — 4g
🌱 Black beans — 24.5g

🥗 Lunch
A large leafy green salad loaded with tomatoes, cucumbers, broccoli, nutritional yeast, and my favorite salad topper with cashews and roasted edamame.
🌱 Nutritional yeast — 2.5g
🌱 Salad topper — 7g

🍓 Snack
Granola with strawberries and blueberries.
🌱 Granola — 3g

🥣 Dinner
A hearty bowl with quinoa, chickpeas, lentils, cucumbers, tomatoes, and red pepper hummus.
🌱 Quinoa — 8g
🌱 Chickpeas — 11g
🌱 Lentils — 18g

Total: 75g+ protein from plants.
Protein needs met. Just plants. 🌱💪🏽

I focus on eating healthy plant meals that I enjoy. My nutrition needs are met naturally. 🌱🔥

👉🏽 Save this for ideas for your next plant-powered meal.
👉🏽 Share this to spread the word that plants can absolutely meet your protein needs. 🔥💪🏽

06/07/2026

Not sure when to increase your leg weights?
✅ Start with a weight you can lift 8 times
✅ Then when you can do 12 with good form
✅ Increase to the next weight at 8 reps
✅ Repeat

**When your last 2–3 reps no longer feel challenging, change by either increasing the reps or weight.

The goal isn’t to make every workout harder.
The goal is to gradually challenge your muscles so they have a reason to adapt.
Remember to track your weights and reps.

In one week my:
📉 Hips: 40.25 → 40

Results don’t happen by accident. 💪🏽

Share this with someone who’s ready to get stronger. 🔥

06/05/2026

The moment of truth…
So how did we do?

The goal wasn’t perfection.
The goal was to move, laugh, and have fun together.

We almost got it. 😂💪🏽

Share this with someone who needs encouragement to keep showing up. 🔥

06/04/2026

Creating this reel was harder than the reel itself. 😂
Apparently staying on beat is a skill.

Tune in tomorrow to see whether we finally get this core challenge right. 💪🏽

Share this with someone who always says, “One more try!” 🤣

06/02/2026

Three plant foods I eat for protein to support my strength training 💪🏽🌱

🌱 Chickpeas → about 15g protein per fist
🌱 Tofu → about 20g protein per fist
🌱 Soy milk → about 7–8g protein per cup

I add chickpeas and tofu to bowl dishes with leafy greens and whole grains. Soy milk is great in smoothies, oats, and grits.

One of the biggest myths I still hear is that men should avoid soy.

The research doesn’t support that. Studies have consistently found that soy foods do not lower testosterone levels in men.

As a lifestyle medicine physician, I show people how to meet their nutritional needs with healthy plant foods.

Protein needs met. Just plants. 💪🏽🌱

05/31/2026

They say “It’s all downhill after 50.”
Well, I’m not buying it.
I’m stronger. I’m more toned. I’m faster too.

How?
✅ Strength training.
✅ Conditioning.
✅ Eating mostly plants.
✅ Recovering smarter.

You CAN thrive after 50. 💪🏽🔥

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110 Coliseum Crossing #5604
Hampton, VA
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