Welcome to Get Down With Sass!, the vegan weight loss plan that teaches you step-by-step how to shed excess pounds.
You'll learn some simple changes to your everyday routine that will help you not only lose weight effortlessly, but will give you a fresh new way of looking at the food on your plate and its effect on your body—and your good health—now and well into the future.
"I just wanted to say thank you for starting this weight loss course. I have lost 40 pounds! I so appreciate having found you because I truly have been feeling overwhelmed in this journey.
I love the fact that you dole out changes a little at a time. No other weight loss program I've tried has ever done that. And since I'm also trying to change to a vegan lifestyle, this method is proving to be doubly beneficial for me. I learned so much from your program that I am still living it every day. I have succeeded in transforming not only my body, but my lifestyle!" -- Pam Garcia, Atascadero, California
Let's start with the plain and simple facts: "Dieting" is completely pointless.
Any weight-loss programs that you run across that require you to make a temporary change to your routine until you lose the weight are 100% bull; they are simply not sustainable.
When you go off the diet, the weight comes right back.
But you probably already know this.
Because I'd be willing to bet you have experienced this time and time again. You're all gung-ho to start a new weight loss program thinking THIS will be the answer! You'll finally lose the weight. And you embrace the program and go gangbusters with it for a week or a month, or 6 months if you are REALLY committed.
But then for whatever you're thrown off track or lose steam. You figure now that you've fallen "off the wagon" you might as well stay off for a bit—maybe you'll hop back on the next day or the next week.
But time passes, you get busy, or lazy, or depressed because you're starting to gain some weight back. And then all hell breaks loose and you throw in the towel.
So then you start all over.
Or you come across a brand new diet that promises to take the weight off. And when that diet works, you're happy again. For a while. That is, until you go off the diet and put the weight back on again.
Sound familiar? There's an officially unofficial name for this process: It's known as yo-yo dieting. And just about everyone goes through this—sometimes for years upon years.
It's not your fault if you have been handed this hype and fallen for it hook, line, and sinker!
You need to learn some simple changes to your everyday routine that will help you to lose the weight. A new way of looking at the food on your plate and its effect on your body.
"I've been vegan for a few months and had the stereotypical notion that you could eat nothing but veggies to lose weight! After taking this course, I have a better idea of what a well balanced vegan diet looks like and I am more confident that I'm meeting my protein needs. My favorite part of the course was learning about how to work healthy grains into the picture. I love them and it's nice to know that I don't have to give them up.
"Get Down With Sass! is simple and realistic. The goals are attainable and the timing of each lesson helps you slow down and take one step at a time. The strategies I've learned will become habits that I will continue to practice for the long haul."
... it's because you have some weight to lose. And you have likely tried some tricks to lose the weight that you just KNEW would work.
Perhaps the tricks worked for you. For a while. But eventually the weight comes back.
I understand because that was me before I went vegan in 1994. I had a HORRIBLE diet plus no clue how to begin an exercise program. It's such a hopeless place to come from, where you really have no idea what to do to lose the pounds. It makes you feel sort of helpless, doesn't it?
And with each and every weight loss attempt that just leads to a dead end road you get more and more discouraged until eventually you feel like screaming...
"PASS THE CAKE, I GIVE UP!"
Yes, you have weight to lose, but you don't have to follow the crowds latching on to every diet that comes down the road. What you need is a step-by-step plan that's easy to follow that will help you to lose that stubborn weight once and for all. It's time to completely change the way you look at weight loss.
Hi, Sassy here, Chief Cook and Bottle Washer around these parts. I'm a long-time vegan chef, author, Nutritional Consultant, and publisher of VeganCoach.com. Thanks for visiting. :)
It happened quite accidentally, stumbling upon the vegan diet to lose weight. I heard it was probably a good thing to do for my health, so hubby and I went for it. I was surprised when I lost the stubborn 10-15 pounds I had been holding onto for years. And I have maintained a normal weight ever since.
But over the years I have learned there is a right way and a wrong way to lose weight with the vegan diet. I mean, you can go vegan with chips and salsa! But that is obviously not the route you want to go -- well, unless you're on vacation in Mexico in which case it's required...with an icy cold strawberry margarita. (I'M KIDDING!! Sort of.) teehee
Where was I? Oh, yes (!)...
As a Vegan Diet and Nutrition Coach, the MAIN reason people have hired me over the years is to help them lose weight. So one day back in 2009 I decided to put my knowledge into a vegan weight loss course to make it more affordable and accessible for all.
Get Down With Sass! is the culmination of that knowledge.
All the tips and advice you'll learn are given to you in a way that you can digest and actually implement into your everyday life.
You aren't required to "go vegan" overnight, and by the end of the course it's up to YOU if you want to drop the animal products. But if you do want to go full-on vegan by the end of the course, you certainly can because all the lessons lead you to that road.
Sort of like training wheels, where you can feel comfy letting them go once you are up and running.
Also, the entire course is based on whole foods.
What do I mean by that?
I mean there are no crazy ingredients, no expensive specialty shakes or frozen meals you have to buy; just a 100% healthy, natural whole foods diet that encourages your body to find its ideal weight.
My students love my vegan weight loss course Get Down With Sass! because it's easy to follow, fun, and most of all EFFECTIVE with...
No calorie counting! Oy!
No portioning or weighing your food;
And no senseless weigh-ins (a MOST inaccurate judge of your weight-loss efforts).
What follows is a description of what you'll find contained in the course, along with testimonials from some of my students, and a Q&A at the bottom of the page. If you have any questions, please let me know. Thanks! :)
Get Down With Sass! is divided into 14 Lessons over 9 weeks.
Each week, a lesson arrives on your virtual doorstep. Learning in this manner ensures that you are never overwhelmed with too much information to absorb. As you make your way through the course, you'll continue eating the way you normally do, until you come across a goal of adding (or removing) other foods.
Students say this weekly "drip" of information was THE KEY to them learning and implementing each week's lesson. And that is how you will learn. Step by step, goal by goal. So it's never overwhelming.
Week after week, lesson after lesson, you discover information you can apply every time you step into your kitchen, grocery store, even your favorite restaurant.
And since you are learning one little bite at a time, you retain what you learn.
By the end of Get Down With Sass!, you can release the animal products (if you choose to do so), as you reach your goal of eating in a way that not only promotes sensible weight loss but your nutritional needs as well.
And did I mention the homework is edible? SCORE!
Research the topic of weight loss across the internet, in books, videos, and TV, and you will find a LOT of conflicting information. And when you try to get to the bottom of things, it is overload. There is so much information to wade through, how could you possibly know what is or is not accurate?
But more importantly, there aren't always REASONS given for the actions you are supposed to take. Plus...
In order for a program to work for the LONG HAUL it must be nutritionally sound.
So many programs out there today are simply in it for a quick buck with no regard to your long-term health effects.
You're in good hands as a student of Get Down With Sass! because I am more than a weight loss coach—YOUR good health is my number one concern.
The entire course is backed by sound nutritional principles. And I've worked hard to ensure that each week's lesson brings easy-to-attain goals for you to accomplish with a full explanation of WHY to do it as well. Because if you know "why" you must take a particular step, it is much easier to stick with the "how".
Each week builds upon the previous week's lesson. Little by little you learn the tips, techniques, and skills you need to be successful at weight loss once and for all!
When you experience success each week, you gain the confidence you need to continue. And this in turn helps you to want to continue on your path so you can lose the weight you need to lose.
This is a natural weight loss program, and one that you can use for the rest of your life.
Isn't that refreshing?
"I am so happy to have discovered this new way of thinking about food and nutrition! I feel great and have lost weight. I went for my annual physical a few weeks ago and was so pleased to find out that my total cholesterol has dropped by about 20 points! Last year it was a bit over 200, now I am at 179. Triglycerides are 110 and HDL is 63. Fantastic!"
-- Kristin Dabar, Greensboro, North Carolina
Do you have to be vegan in order to take Get Down With Sass? No way! It's perfect for anyone.
That's because the lessons focus on simply how to add healthy foods to your current diet. So there is nothing special you need to know, just jump right in and get started.
Sometimes life gets in the way and throws you off course. When this happens, simply retake the course at any time.
Many students retake the course when they need a refresher because there is so much for you to learn.
You'll never be alone!
That's because Get Down! is interactive!
Join your fellow students to ask questions about what you're learning, share your comments and ideas, and even help other students out with your own unique experience and knowledge.
I'll be there with you every step of the way too, offering personal coaching and encouragement.
"I just want to say that I love the online course, and that I can post questions for you and also talk to the other students!"
-- Libby W., Newport News, Virginia
When you have an itch to play with your food, Scratch It!
Learn how to create vegan made-from-scratch meals without a recipe. Save time! Save money! Find a use for all those odds and ends sitting around in your fridge and cupboards.
You are going to LOVE this unique and fun vegan cooking class.
Wondering how to make a smoothie that is good for you AND tastes yummy? Look no further!
Smooth Move is the ultimate guide to creating delicious and nutritious Superfood Smoothies that make your taste buds happy. Bottoms Up!
To begin your step-by-step plan that's easy to understand and easy to implement while teaching you the most important steps to lasting weight loss, then Get Down! today.
"By the end of the course, I lost 12 pounds and my husband lost 10 pounds. I have lost all desire to eat animal flesh. I have zero desire to consume dairy. If I struggle at all it will be in the sweet department, but I feel so empowered from this course and I've learned about other sweetener options that I should not have any issues.
"Thank you Sassy for sharing your expertise and your obvious love of your vegan lifestyle with others. I would not be where I am today, a committed vegan on an exciting journey, if not for you and your husband."
"Wow Sassy, where do I begin? I have so much to share and I will TRY to keep it short!! But first I have to say thank you, because of what you do my life changed and because my life changed there has been a ripple effect and other lives are being changed! Thank you!!
"I have stayed the course of a vegan lifestyle. I do tons of juicing and raw food as well. My health is excellent, my clothing size has stayed at a steady size 6 and my energy level is wonderful. (My husband went back to the Standard American Diet shortly after we completed GDWS.)
"Yet, I didn't believe that my lifestyle would go unnoticed and I fully and faithfully believed that if I set the example regardless of what everyone else decided to do with their life and diet that it would pay off. And I believe that it has.
"So 4-5 weeks ago I informed my family that I was going to begin my second round of GDWS. To my amazement and delight my daughter asked if I would consider helping her with a week long juice fast, to which she would follow with joining me and really digging into a vegan diet. It has been 4 - 5 weeks and she is a changed young woman. She now reads everything she can get her hands on in regards to whole foods, juicing, seeds, nuts grains and non-processed foods. We spend hours in the kitchen and she has learned that she loves foods that she once thought she hates...such as lentils, with onions and carrots with organic seasoning cooked in a pressure cooker.
"My younger sister witnessed my daughter committing to a healthy lifestyle and the benefits of clear skin, weight loss, improved attitude, more energy that she asked if she could come over and spend her week long vacation locked in my house juicing and learning about healthy eating and a vegan lifestyle. In 9 days she lost 15 lbs and gained a new thought process!
"I know I am long winded...Sorry! Like I said I had so much to say!!!!!
"Thank you so much!"
Q: How much time will I be required to spend on this course each week?
A: Each week you will receive a link to visit a new lesson or two in our online classroom. Each lesson will take you right around 20-30 minutes to read. You will also have to make time in your schedule each week to do the necessary homework (which is mostly learning how to shop for and cook the foods that will support you). In addition, you will want to spend at least 15 minutes per day filling out your downloadable daily food and exercise journal.
Q: I would like to try your diet plan but I have food allergies that often get in the way of standard type diets. Is your program flexible to accommodate my allergies?
A: Yes. The course is designed to put YOU in the driver's seat. As you go along, you will learn how to add (and remove) foods and food groups from your diet that will allow your body to move toward natural weight loss.
So rather than me handing you recipes that you must make to stay on the program, instead you choose what to eat and cook based on my recommendations. There is never any reason to eat any foods you are allergic to. xo
Q: What is the maintenance program like?
A: There really is no 'maintenance program'. This is not like other weight loss programs, where you have to do one thing to lose the weight and then another to keep it off. That makes no sense to me.
With my course, you learn as you go, each week building upon the week before. By the end of the course, you have all the information you need to continue to lose weight and, most importantly, keep it off.
Q: Can you provide a sample vegan dinner/lunch recipe?
A: SUCH a great question because it will help you to understand how different this course is from others. You are not given a menu, you create the weight-loss inducing menus yourself with the information you learn. This way you become self-sufficient instead of having to rely on me (or anyone else, for that matter) to provide you with the menus you need to be healthy.
Q: Can we eat meat occasionally? How strict is this program?
A: This course was designed to allow YOU complete control over the food you eat. You are given the information to use as you see fit. So CAN you still eat meat? Yes, if you desire. But will you NEED to eat meat? No, because you will learn the basics of building a healthy vegan diet so you can feel comfy letting go of the meat when you are ready.
Q: How much do you promote the use of "fake" meat? Do the recipes you share have wacky, hard to find ingredients that are not found in my local Albertson's? Thanks.
A: The recommended ingredients throughout the course are mostly basic, including veggies and fruit and beans and grains, etc. All foods which I believe you should have no challenges finding in your local grocery store.
The use of organic soy products (such as tofu and tempeh) are completely up to you, and are not necessary to create your very own menus (which are based on your personal likes and dislikes). In addition, I don't recommend a diet focused on faux meats and cheeses and such, and it is not what I teach in the course either.
Beyond that, if there are any "specialty" ingredients discussed, they are explained so you know if you would like to use them, and where to find them.
Please note, most grocery stores will special-order ingredients for you. In fact, the more people ask for ingredients they don't normally carry, the more likely they are to consider carrying it in the future. ;)
Q: Can your vegan weight loss course be done in a house with people cooking meat?
A: If you are asking whether or not it would be EASY to take this course while others in the household eat meat? That completely depends on whether or not you plan on saying goodbye to meat while you actually take the course. And whether or not that would be an easy thing for you to do while surrounded by others who are eating meat. The course does not require you to go vegan. It simply asks you to add or remove certain foods from your diet as you go along. Whether you choose to take each step is completely up to you. Those who follow my advice to a "T" seem to have the most success losing the weight.
By the way, it might surprise you to know that very little talk of "giving up meat" is made during the course at all. That's because when I created this weight loss course, it was important to me that everyone should be able to successfully complete the course no matter what their diet looks like when they begin. The course is a tool to use to help you understand what a proper weight-loss promoting healthy vegan diet looks like. Then the ball is in your court as to whether or not you will go all the way with it, or simply take some of the advice and make it work for you and your life.
Q: Is this course adaptable to vegetarian (with eggs/dairy)?
A: All of our courses are perfect for any level of vegan, vegetarian, or non-vegan. We simply teach you the vegan end of things and you can take it as far as you want to.
For instance, when you have completed this course (Get Down With Sass!) you have learned how to eat a well-balanced weight-loss promoting vegan diet so you're covered if you want to release the animal products, but you certainly don't have to. It's not a requirement.
As a point of fact, you don't have to be vegan to hang with us at all. No judgments or guilt trips here. We'll offer support to you wherever you're at on the vegan to non-vegan scale. We're cool like that. :)
Please let me know if you have any further questions about any specific course in the Facebook comments area below. Thank you!
"I loved that the course allows for people to be people. This is not your typical 'weight-loss course'. Sassy isn't bringing people a fad, a ridiculous promise, a harsh routine or diet. She's giving the tools for a lifetime of healthy living! That is refreshing. I am amazed and inspired with each lesson, every week. This course has no joke changed my life."
-- Greer Kukuk, Portland, Oregon
You can start today living a healthy plant-based lifestyle that also promotes weight loss—and that works for the long term.
You'll create well-balanced meals while you kiss stress and confusion goodbye.
Learn exactly WHAT to eat and WHY, how to stock your kitchen with the foods you love that will support your weight loss efforts as well as support you nutritionally, and make connections with a community of like-minds who offer support, inspiration, and understanding.
You're going to love this easy, fun, and delicious vegan weight loss course.
Are you ready?
It's time to Get Down!
p.s. Remember, you can retake the course at any time at no charge. You have nothing to lose, and a lifetime of delectable and vegan vittles to explore as you raise the nutritional bar on your self-created vegan meals and menus and whittle your waistline down!
"By the end of the Get Down With Sass! weight-loss course I had lost 8 pounds. I learned so much more about nutrition and how to apply that knowledge to my everyday life.
"And the most glorious thing of all is that I WANT to eat like this, so I know the weight will continue to come off effortlessly. You changed the way I cook forever!"
"Welllll - I know Sassy said to throw the scales away...
"...but I haven't. ;-)
"5 months after joining - following Sassy's advice but FALLING OFF THE WAGON SEVERAL TIMES and TAKING WRONG TURNS AND RE-GAINING POUNDS before going back on track -
"I have lost 26 POUNDS!! Yippeeee!!
"This weight has gone off for good as most of the good habits have now been ingrained into my everyday life. And I never have to battle hunger pangs - that's important!":D
"Another goodbye ceremony for a set of trousers...
"...BECAUSE I DROPPED ANOTHER SIZE! HANG OUT THE FLAGS! THREE CHEERS!
"And it made me think: what a waste! The trousers are not quite good enough for the charity shop but it's sad to throw them away. (goes against my thrifty grain :D). So I'm getting back into quilting to make warm blankets out of my old trousers.
"I'm turning from 'blobby' to 'curvy', and it makes me very happy!"
"You NEED Get Down With Sass! Even if your weight is perfect, this course teaches you step by step how to be healthy...and that is priceless!"
-- Jennie Haraldson, Spokane, Washington
"It gives me great pleasure to announce that I have over the course lost a total of 7.5 inches overall with a brain blasting 3 of them off my gargantuan waist. So big ups to both of us! Now I am wondering seriously what to do next week when you don't pop into my inbox. Send help to North Western England ASAP. This course surpassed my expectations."
-- Jayne Price, Ansdell, Lancashire, United Kingdom
"I have lost about 8 inches total and about 3 pounds. I am planning on starting the course over and be more diligent and try to keep more on track."
-- Patt Dillon, Pegram, Tennessee
"I really followed your instructions and stayed the course, I am happy to say that I have lost 10 nasty pounds that I put on over the past 12 months. You ROCK!!! Thank you!!!"
-- Kim McLeod, Jamison, Pennsylvania
"I have now lost track of the people that have said: 'Have you lost weight?' I have made so many positive changes in the past few weeks. I still have more work to do and more bad habits to break, but now I feel more in control and powerful!"
-- Shanna Brown, Santa Clara, California
"I highly recommend this course to anyone that needs a little boost in the health department. My husband and I think we know it all when it comes to health and eating, but we learned a lot (I say "we" because I shared everything with him)! I don't think you can expect to completely change in 9 weeks, but you will definitely get on the right track and keep heading towards a supremely healthy diet. I plan to use everything I've learned every day of the rest of my life!"
-- Libby Ann Watts, Chesapeake, Virginia
"I have finished my course! I seem to have misplaced 12 pounds! Woo Hoo! I feel great, my skin is radiant and I don't have to do the "skinny jean jig" any longer. Simple things make a huge difference."
-- Teresa Anderson, Nurse, Albuquerque, New Mexico
"I liked the gradual unfolding of the 9-week journey. The time also allowed me to think about why I wanted to walk this path. I have discovered that this is no longer about weight loss for me. Get Down With Sass! has stopped me thinking in terms of my 'weight' and I now think about my 'health'. Oh, and by the end of the course I had lost weight - somewhere between 5 and 6 kilos (11 to 13 pounds). And, of course my clothes are feeling much more comfy."
-- Sue Schwartfeger, Independent Contractor, Upper Hutt, Wellington, New Zealand
"I've been a vegetarian for 16 years and always struggled with my weight, depression, and fatigue. I was a junk food vegetarian and also ate a lot of processed vegetarian products. After following the course and taking the vitamins you recommended, I feel so much healthier. I have so much energy, never binge eat like I used to, a chronically stubborn patch of pimples has cleared.
"I weigh 5 lb. less and my clothes aren't tight any longer! Although I came here to lose weight, I feel like the weight loss is just a side benefit of the diet. I love your site, your recipes are delicious, and I love the way your present your material--simple and nonjudgmental. It actually feels like you are reading something from a friend!"
-- Sarah S., Wellsville, Ohio
"I just want to say "Thank You!" I've wanted a more veggie-based program in my life, and so many books and internet searches get confusing. I've been subscribed to your blog for a couple of years and found the information wonderful! I'm so glad I purchased the "GDWS". I have dropped a couple of pounds, but it's how much better I feel overall. I have more energy to WANT to get out and do things! I know my success will be long term, and not a "quick fix". Thanks again!"
-- Kathleen Mitchell, Gainesville, Texas
"Your course has definitely been a great help in making the transition away from animal products. Your website is always a huge source of info and recipes for me! Keep up the awesome work and support you are offering us all. Your generosity in sharing your experience and knowledge is greatly appreciated!"
-- Andrea V., Ontario, Canada
"The awesome result of the journey becoming vegan with the vegancoach is: I don't CARE at all how I look for the first time since adolescence - I just feel so great, energised, happy and free with the plant based diet together with the devotion to a daily yoga practice that I love everything and anything, including my body as it is - dearly :)))"
-- Andrea B., Marlborough, New Zealand
"I feel confident fixing vegan meals. One way it surpassed my expectations was I had planned to remain an Ovo-Lacto Vegetarian. I can now say I'm Vegan. Throughout the entire course it felt like I was chatting with a friend over Green Tea. I'm just thrilled with the program and this new way of living."
-- Linda "Sunny" Troup, Legal Assistant and Holistic Animal Care Provider, Escondido, California
"This course was exactly what I needed. Support, education, creativity, and inspiration were to be found. I eat completely differently now. No cravings for snacks or unhealthy foods. I get completely satiated on the water and delicious whole foods. And I've really had fun in the kitchen, which is also a big change for me. This has been great!"
-- Bev Forsman, Minneapolis, Minnesota
"Love,love, love the course. (And your web site has so much info. I enjoy the email newsletter, as well.) Thank you so much for creating and sharing all of this!"
-- Nichole Brown, Tempe, Arizona
"I couldn't be happier with all that I learned through the course. Spreading the info out over 9 weeks really helped me to set weekly goals and see my progress. Also, my taste buds have completely changed! I've started doing things that I never would have initiated on my own. This course has literally changed my life, and I'm very grateful for breadth of information I've gotten from this course and from your website. Kudos and many thanks. :)"
-- Melissa B., Bayonne, New Jersey
"Loved, loved, loved the section on menu creation! It was very helpful."
-- Kristin Yates, Retail Buyer, Little Rock, Arkansas
"This course surpassed my expectations. I was really impressed with the manageable pace and logical presentation of the information. I was also delighted with the wealth of information and resources provided. I also appreciated the timely, supportive and helpful responses to my questions. I'd highly recommend it to anyone and look forward to going over the materials again and further incorporating them into my life."
-- Suzanne Perry, Victoria, B.C., Canada
"You gave me the kickstart I needed to put my health first before weight loss (I’ve been on most diets throughout my life and yo-yoed constantly). Thank you so much – words can’t express how you’ve helped me."
-- Sue Stelfox, Derbyshire, United Kingdom
"The info about the body system is excellent. I'm an RN and was very impressed with the readability of it."
-- Paul H., Launceston, Tasmania, Australia
"For me this course was great because it made it simple, I have food allergies and Sensitivities no programs or doctor could help with what to eat and how. This took all the guessing out of it and confirmed that I feel 100% better if I eat as a Vegan and I have shown my Dr's that I am healthy, meaning blood work shows everything is as should be."
-- -- Rebecca Maul, Uxbridge, Massachusetts
"I enjoyed this course. I was looking forward to Thursday (my day to receive the weekly emails) just to read what you send. And I love how the course ended - it is perfect. You gave a good road map to follow."
-- Darlene Union, Westminster, Maryland
I had fallen off the healthy eating wagon and Get Down With Sass! brought me back and then some. At the end of the course I had lost ten pounds."
-- Genine Fillmore Adam, Waconia, Minnesota
"The program was the perfect jump start that I needed to begin a process of lifelong change. I lost 11.4 pounds in the 9 weeks and feel more energetic than I have in years."
-- Sarah Wannemuehler, Smyrna, Tennessee