Growth with abundance.
Growing Healthier, One Step at a Time: Nichole Dandrea-Russert's Approach to Growth
On this week’s Brave New Girls podcast, I had the pleasure of speaking with Nichole Dandrea-Russert, founder of Purely Planted and author of The Fiber Effect and The Vegan Athlete’s Nutrition Handbook. Nichole’s philosophy centers around the idea that growth isn’t about drastic overhauls—it’s about small, intentional steps that align with our values and goals.
For Nichole, growth begins with the simple act of adding more of the good things to your life—whether it’s nutrient-rich foods, toxin-free habits, or mindfulness practices. “Growth is about abundance,” she says. “It’s not about restriction or labels. It’s about finding what you already love and building on that.”
Nichole’s Growth Philosophy
Nichole believes that true growth is rooted in sustainability. Rather than overhauling your diet or lifestyle overnight, she encourages starting where you are and making incremental changes. For example, instead of eliminating meat or dairy entirely, she suggests focusing on adding more fruits, vegetables, and fiber-rich foods to your plate.
“It’s not about perfection,” Nichole explains. “It’s about progress. By making small changes, you create habits that last, and over time, those habits lead to significant transformation.”
Her practical and compassionate approach resonates deeply with anyone looking to grow healthier without feeling overwhelmed. Nichole’s message is clear: growth is a journey, not a destination.
The Power of Adding, Not Restricting
One of the key tenets of Nichole’s philosophy is the idea of “adding” rather than “restricting.” This mindset shift transforms the process of growth into one of curiosity and abundance.
Instead of focusing on what you’re removing from your life, think about what you can add. For example:
Add colorful vegetables to your favorite dishes.
Sprinkle nuts or seeds onto your breakfast for added nutrients.
Replace sugary snacks with fresh fruit or a handful of nuts.
By focusing on abundance, you can create positive change without feeling deprived.
Do you want to join our next Brave New Girls Wellbeing Growth Retreat? Find out more.
Talk to Lou Hamilton- Your Wellbeing Coach
Ten Actionable Steps for Building Wellbeing
Nichole’s advice for growth is rooted in practicality and compassion. Here are ten actionable steps to help you grow healthier, one small step at a time:
Start Small: Add one plant-based meal to your weekly menu to explore new flavors and ingredients.
Focus on Fiber: Incorporate fiber-rich foods like beans, lentils, and whole grains to support gut health.
Add a Rainbow: Aim for a variety of colorful fruits and vegetables to maximize nutrients.
Stay Curious: Experiment with new recipes or ingredients that align with your taste preferences.
Hydrate More: Pair your new habits with plenty of water to support digestion and energy.
Snack Smarter: Swap processed snacks for nutrient-dense options like raw veggies or nuts.
Meal Prep: Prepare plant-based meals in advance to make healthy choices easier during busy days.
Embrace Progress: Celebrate small wins to stay motivated on your growth journey.
Connect With Community: Share your growth journey with others to inspire and be inspired.
Take It Slow: Give yourself grace and time to adjust to new habits.
Why Small Steps Matter
Nichole Dandrea-Russert inspires sustainable growth by adding nutrient-rich foods and small changes that lead to lasting health transformations.
Nichole emphasizes that growth doesn’t have to be all-or-nothing. Small, consistent steps build momentum and create a ripple effect, positively influencing your health, your family, and your community.
“Growth is about building on what you already know and love,” Nichole says. “It’s about finding joy in the process and recognizing that every step, no matter how small, makes a difference.”
Whether you’re just beginning your health journey or looking to deepen your commitment to mindful living, Nichole’s approach offers a roadmap to sustainable, meaningful growth.
If you have worries around life’s juggles & health challenges, and want to grow a healthier, happier life, work with your Wellbeing Coach Lou Hamilton who will guide you through the steps you need to take, to get to where you want to be- living well on a well planet.
See which bespoke coaching programme works for you & we can tailor them further to your growth needs.
