Four Things To Keep From Falling Back Into Unhealthy Eating

Are you new to the vegan lifestyle or struggling to make it work?

These four things will help you go from struggling to THRIVING!

If you’re reading this I’ll bet you’re facing one or more of these things:

Are you trying to figure out what to eat and tired of eating the same old boring salads and dishes everyday? Do you long for food that is filling and satisfying? Are you confused by the ingredients and gadgets that are often called for in recipes?

Are you frustrated and feeling bad about yourself because you keep starting and stopping and your cravings seem to be in control? Do you feel like you’re stuck “trying” to be vegan or raw?

Are you disappointed when you look in the mirror and realize you don’t even recognize yourself anymore? Do you wonder why you can’t lose wight or keep it off?

⇒ Are you worried because your blood sugar or blood pressure numbers are high and you have a family history of chronic disease? Do you worry about eating the right foods and getting the nutrients you need on a plant-based diet?

What ever your issue is, THRIVING as a vegan comes down to one thing, your ability to be consistent and dedicated to the vegan or raw food lifestyle. I’m talking about being in control and able to say no to those temptations and cravings that are bound to come your way.

Right now can you honestly say you are in control? If not, what’s your plan to make that happen?

If you don’t have a plan or you are unsure of the most effective way to make a full and permanent transition into a plant-based lifestyle that allows you to enjoy your food and look and feel your best, you’re in the right place.

Because The Four Pillars Of Success that you’ll learn as you read the rest of this page is a very different way to create a new healthy lifestyle for the rest of your life. It’s not some trendy fad, one-size-fits-all program, or some “miracle” supplement.

It’s a physician designed and proven method to help you develop healthy eating practices as a way of life. No matter if you’re brand new to the lifestyle or you’ve been struggling for years.  Or even if everyone else around you is a meat eater. 

Who Are We?

I’m Ama Opare, vegan chef, educator, author and plant-based lifestyle coach.


Ama in 2009

In 2006 I was 49 years old, recently divorced, overweight, worried about my health, and eating the Standard American Diet (SAD). I had spent years as a vegetarian-wanna-be. I wanted and needed a new beginning.

I felt discouraged and out of control because I was unable to stop myself from eating sugar, fast food and processed food. I was frustrated because I couldn’t keep my weight under control.

Most of all I was worried and afraid that I was headed for the same fate as my family; diabetes, high blood pressure or cancer. I felt like I was running out of time and I dreaded going to the doctor for fear I would get some bad news.

I knew I should be eating better but I didn’t know how to do it. My cravings seemed to control my choices. I was confused by all of the conflicting claims and “facts.” I was overwhelmed by trying to figure out what I should and shouldn’t eat. I tried to figure it out by myself but I ended up more confused than ever.

My diet didn’t get any better. I was eating fast food, processed food and too much salt and sugar. Even though I knew better my diet only got worse over the years and so did my health. I was depressed, disillusioned and ready to throw up my hands in defeat.

Then, in 2007, with Dr. Opare’s help, I was finally able to make the changes I’d been longing to make. I was amazed by how much energy I had. The extra pounds I’d been struggling to lose quickly melted away.  My skin cleared up. My headaches went away and my digestion was better. Soon I had my life back!

By applying the Four Pillars Of Success I was finally able to do what I had been trying to do for years.

Now I feel younger than ever, like I did decades earlier, and I can’t imagine going back.



Nana Kwaku Opare MD, MPH, CA, is a physician, dietitian, author and teacher.

He taught me about his revolutionary paradigm for creating and sustaining a healthy plant-based lifestyle. And like the many patients he’s helped over the past three decades his unique approach changed my life.

Over the years Dr. Opare has been deeply disturbed by the dehumanizing hypocrisy and harmful nature of standard medicine with its heavy reliance on drugs and surgery. At one point he was so disillusioned and fed up by what he saw that he even contemplated leaving the field of medicine.

Instead, he was inspired to actually help people get or stay healthy and not just manage their disease as in the norm in most doctors offices and hospitals. He sought out non-harmful and natural treatment alternatives and completed his training in food/nutrition/dietetics, public health, as well as standard allopathic medicine. He went on to complete training in acupuncture and traditional Chinese medicine and later osteopathic manual medicine.

Dr. Opare says, “During early 80’s, motivated by the prevalent food caused illness like diabetes, high blood pressure, strokes and cancer in my family and determined not to succumb myself, I began a slow transition towards a plant-based/vegan diet. I have been a strict dietary vegan and, for years a time, raw vegan for more than 20 years. I credit primarily my diet for my excellent health.

Over the past three decades Dr. Opare has had dual and eventually integrated practices in standard and alternative medicine. Early on he reasoned that the old adage of “An ounce of prevention was worth a pound of cure” made the most sense and it became the basis of his approach to health and healing. He terms his philosophy of medicine as “Afrikan Natural Hygiene.”

He says, “I believe the only rational way to approach a health challenge is to first and foremost clearly identify the cause of the problem and permanently remove it. I assert that by following what I have entitled my book, “Rule Book And User Guide For Healthy Living” you will then create the environment where healing occurs.

Nana Kwaku and I joined forces in 2009, working together to make the plant-based lifestyle accessible, achievable and enjoyable. We’ve seen too many of our elders and leaders needlessly become disabled amor die too early. 


Did You Know?

⇒ Only 25% of medical schools require training in nutrition for physicians.

⇒ The chance of long term benefit from taking drugs for chronic disease is less than 5%.

⇒ The third leading cause of death in the U.S. is death due to iatrogenic causes i.e. death caused by DOCTORS, either errors or the harmful effect of their treatments!

⇒ Over 95% of people who adopt a whole foods plant-based diet and stick to it reverse their heart disease and prevent heart attacks or other major cardiac events.


There are lots of “miracle cures” diet plans, detox systems and cookie cutter programs out there that promise to help you go vegan and/or get healthy. You can spend hundreds or thousands of dollars on detox systems, supplements, or meal plans, starter programs, or retreats that give you no more than short-term benefits at most. You’ll do better for a while, then you’re back where you started. You’re feeling depressed and like a failure because you’re battling the same old problems all over again.

In the end you blame yourself for not being strong enough to keep your stress and cravings or your work and family situation from throwing you off track.

But you are not to blame! You don’t have all the tools you need. You haven’t mastered the Four Pillars Of Success, which you are about to learn.


Choosing a plant-based or vegan lifestyle is a revolutionary decision that goes against everything you’ve been taught about nutrition, health and healing.

The reason you fail is because you don’t have a plan to address the underlying causes of your problems or deal with the roadblocks you are bound to confront in your non-vegan world.


⇒ How to overcome the emotional, physiological and addiction issues that seem to take control of your behavior so you can resist the temptations and cravings that can throw you off track.

⇒ The confidence and assurance that you’re eating the right food and getting the nutrition you need so you wont be suckered into buying the latest “miracle” food or cure or undermined by well-meaning relatives who are worried about where you’re getting your protein.

⇒ How to create delicious meals that you look forward to eating so that you and your family feel satisfied and know you aren’t missing out on anything.

⇒ How to not only survive but to thrive in the non-vegan world we live in so you can go to your family gatherings, go on your work trip or a vacation and enjoy yourself without compromising your commitment to yourself.


As much as you might want it to be true, there’s no magic potion or quick fix that will allow you to jump over all the steps that are required to make a long-lasting lifestyle change.

Real change requires real work. You’ve got to undo many years of unhealthy messages, misinformation, and create a new healthy relationship with your food and your lifestyle.

You need a unique solution that is tailored to you, works for your situation, your life, and your goals.

You’re a unique person and you need a unique system to insure your success. You need a personalized solution that targets your problems, uses your strengths, and helps you develop a strategy for making this a way of life for you and your family no matter what the future brings.

Our Four Pillars approach shows you how to bust through those roadblocks and to discover what works best for you and your day-to-day life.



Selena: “Now I’m a confident vegan, a bolder vegan.”

“This is an excellent program to learn things that your doctor or physician may not share with you. They’re not just pointing and saying “you should go that way.” They are giving you the tools that will make “that way” feasible and attainable.”

"I had 3 main concerns about taking the course: 1) the course material would be too complex for me and I would eventually quit from frustration; 2) I would be judged or beaten over the head with "holier than thou" rhetoric or opinions; 3) that the recipes would be too cumbersome to follow or worse, tasteless. My family's cultures span the Caribbean diaspora and I still wanted to be able to eat in a healthier way that reflected those cultures.

Ama Opare is easy to listen to, down-to-earth and very encouraging. When you're nervous about making changes or may not have the support in your circles, it is refreshing to have a smiling face and warm demeanor to interact with.

I'm a firm believer that knowledge is power and that without the right knowledge people can and often do perish. From the recipes, to the reading material to the extremely helpful tips and suggestions...all of it helped to increase my knowledge of my health to feel more confident in my decision to continue living a healthier lifestyle.

Now I'm a confident vegan, a bolder vegan. I no longer apologize for not eating foods that negatively impact my health. I have "weapons" in my arsenal and it feels amazing to not only feel like I've made the right decision but know it as well.

I cannot fully attest to how much the power of food journaling + self-reflection - impacted my esteem and outlook on living vegan. I was able to pinpoint where my attitude from food came from, assess how it has affected my diet and make a plan to circumvent those things. Having a plan in place to cope with negative habits and circumstances is probably the single greatest accomplishment I've had during this course.

I cannot say thank you enough. I truly cannot. I also can't believe the 6 weeks has gone by sooo quickly. I look amazing. That's the general consensus of friends and family. And so far, about 3 people I know have decided to "go vegan" even if for a short while because they can't believe how good my hair and skin look. 🙂 Thank you again. ((hugs))"
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What are the four pillars of success?

These are the four areas that commonly trip people up when they try to change their diet and lifestyle.


Pillar #1 Deep Self Understanding

It’s vital that you explore your inner emotional and psychological framework to understand where you are now and why.

Without this awareness you won’t understand why you do what you do, or how to change that framework to one that works. We all have issues in some form, like the messages you learned about food as a kid, maybe your body image in relation to food. What triggers your cravings? What keeps you strong and motivated?

By taking the time to discover what’s driving your choices and to address these areas and then to build on your strengths you’ll crack the hold your cravings have over you.

Pillar #2 Common Sense Nutrition Education

You’ve heard the famous quote from Imhotep “Let food be thy medicine and medicine be thy food.” But what does that actually mean?

Most of the information out there being passed around on social media or hyped up in the news does not stand the test of real scrutiny or even of common sense. Once you understand what your body really needs to stay healthy and how your diet is related to disease you’ll have the power of good health in your hands. With this knowledge you’ll cut through the confusing, conflicting information you hear and see all around you.

You’ll know exactly what works best for your body so you can relax and stop worrying.

Pillar #3 Kitchen Mastery

Of course you want to eat to live instead of live to eat. But you want to do it in the most taste fulfilling way!

It’s hard to stay committed when you’re feeling bored and deprived. You’ve got to try new recipes and learn the skills for making vegan or raw dishes and become a healthy gourmet in your kitchen so you and your family can enjoy satisfying meals. If you don’t your choices will be limited and you’ll get bored with the few recipes you do know. Or you end up eating out all the time.

With the right recipes, and confidence in the kitchen you’ll create healthy vegan and raw vegan dishes you and your family will actually eat and enjoy.

Pillar #4 Real World Navigation Skills

Let’s face it, we live in a non-vegan world.

If you don’t plan ahead for success you’re more likely to fall back to your old habits. You’re often in situations where eating healthy food requires extra effort. Without a plan your stress and cravings or your work, social and family situations will throw you off track. Before you know it, you’re back to your old unhealthy ways.

These skills allow you to adapt your day-to-day life to fit and support your healthy, plant-based lifestyle so that you can eat healthy AND enjoy your life.


When you strengthen each of the Four Pillars you achieve long lasting success. You create a healthy LIFESTYLE not just a diet.


Clearly, mastering the Four Pillars Of Success makes all the difference. With these powerful tools you have skills and the know-how to create a sustainable healthy lifestyle that fits your schedule, your individual style and needs, and your goals. —Imagine this:

  • Not having to deal with the diseases that plague your family.
  • Getting older but not getting sick. In fact you’re feeling like you did when you were much younger.
  • You’re pain free and medication free.
  • Your skin glows, you have abundant energy and vitality.
  • You like what you see in the mirror and people say “You look good!”
  • You are a shining example of health for your friends and family.
  • You’re eating delicious and satisfying food that you know is good for your body.
  • Most of all, you’re happy because you have your life back!


Kami: “I can now crave something and ask what’s going on. Chances are I can choose the healthier option instead.”

“I always wanted to have a healthier diet, but I kept getting frustrated with setbacks. I had many “start, mess up, quit” moments that weighed heavy on my ability to keep at it. When I signed up I was concerned that I would repeat my cycle of starting and then quitting.”

"The videos and food journal were the most helpful for me. I realized that part of my issue was having enough information about changing my diet and also not spending time thinking about why I may have been having setbacks.

I did so much reflecting in my food journal, I can now sit in my car craving something and can ask what's going on with me physiologically/mentally? Is that why I'm craving this? What is a better alternative? Chances are, I can answer each of those and choose the healthier option instead.

I think the pace of the course is manageable even for busy people and the information cannot be matched. I gained so much from this and know others will as well."
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By now you understand that mastering the Four Pillars Of Success provides you with tools you need to bust through those roadblocks and discover what works best for you and your day-to-day life. It sets you apart from most people who go from one quick fix, one size fits all “solution” after another in the search for “the thing” that will help them end their on-again-off-again attempts to sustain a healthy plant-based diet and lifestyle.

Instead it’s a system for creating a sustainable lifestyle that frees you from anxiety regarding your health.

We’ve spent years teaching people how to permanently end their struggles with their diet and their health using the Four Pillars Of Success. We combine Nana Kwaku’s decades of experience as a dietitian and physician and his perspectives on health and healing with Ama’s philosophy of learner directed, hands-on education and 30 years of experience as an educator and curriculum developer.

Now we want to help you!

Join us for Pamoja!

Master the Four Pillars of Success and say goodbye to emotional and unhealthy eating

Click the button below

Become A Member Today!


Angela: “I’m better able to deal with the stresses of life so that I can stay on track with a raw/vegan diet.”
“I’ve learned so much more about myself through doing the exercises and why I make the choices that I do and I’m better able to deal with the stresses of life so that I can stay on track with a raw/vegan diet.”
"I like the video instruction, interactive feedback in the comment section and connecting with other like minded people taking the course.

I would recommend this course to someone really open to and interested in changing their dietary lifestyle to a plant based one. The course is comprehensive, adequately addresses social pressures, the emotional aspect, and encourages journaling, goal setting, visualization all tools needed to be successful."
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Reggie: “Awesome experience! Life changing!!”
“My challenges are eating chips and preparing the raw food dishes. Also, I eat out for lunch every day and am challenged to find raw foods other than salads. I feel very good going forward staying on this path to a mostly raw vegan diet.”
“I learned that food is more than just nutrients, but there is a spiritual component to food that helps in our wellness and health. Also, that certain foods optimize how you feel whether they are raw or otherwise and vice versa. Eating raw is revolutionary and will allow me to continue meeting my life goals.I’m sleeping a bit better, lost a few pounds and inches. I understand why eating raw is better and this way of eating makes more common sense. This class exceeded my expectations. It provided me the tools that I will use to stay the course. Awesome experience – Life changing!!”
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Pamoja!–Your source for all the tools you need!

We’ve put everything in one place:

  • The structure and guidelines you need,
  • The recipes and information you want,
  • The supportive community of like-minded people you’ve been missing
  • And the guidance and accountability to sustain your plant-based lifestyle for the long-term.

We’ve combined monthly on-line Group Coaching with in-depth online courses and community support, that together unlock the power of the Four Pillars Of Success.


Pamoja! brings it all together at a low monthly membership rate.


Your Four Pillars Roadmap

Each month you’ll go step-by-step through a system to design your own tailor-made solution so you’ll be able to be consistent and stay on track.

pamoja_startstrongModule 1- What does success look like to you? Create your blueprint for building your long-term success.

~ Get to know Ama and Nana Kwaku better
~ One-on-one coaching session with Ama to map out a plan that is tailored made for you
~ The #1 most important tool for making lifestyle change
~ Set your goals and create a plan for getting there
~ Fast and easy recipes to get you started right away


layingfoundationModule 2 – We start to lay the foundation for a healthy plant-based lifestyle.

~ Why you really ARE a vegetarian
~ The truth about protein, calcium and more
~ Understand what goes into your vegan kitchen
~ Discover the subconscious patterns that are blocking your success
~ Learn recipes that use the basic skills in a vegan/raw kitchen



Module 3 – It’s time to build the structures to help maintain and sustain your lifestyle into the future.

~ Why the SAD (Standard American Diet) helps the rich keep getting richer and hurts us
~ The truth about why dairy does NOT do the body good
~ The secret about preventing disease the medical industry doesn’t want you to know
~ How to fit healthy eating into your busy schedule
~ The secret to making amazing desserts FAST and more!

makingitworkModule 4 – Let’s individualize the work you are doing to fit your lifestyle and needs.

~ Why your cravings seem to control and sabotage you
~ What to do to break your sugar/junk food habits
~ Understand the phases of the transition process
~ How to create a plan to zap the trouble spots that sabotage you
~ Expand your repertoire with even more advanced skills and recipes


livinginrealworldModule 5 – Tie everything you’ve learned together and make it sustainable for the rest of your life.

~ What traditional cultures know about food that “western” cultures ignore
~ How to choose the best food for your individual body constitution
~ How to create a safety net to support your healthy lifestyle
~ Take your kitchen skills up a notch and make your own recipes


Group Coaching – Every month in you’ll get targeted help on the issues you’re facing.

~ Meet via video conference so you’ll be able to join us no matter where you are in the world
~ Make connections and learn from others on the journey
~ Ask nutrition questions and erase your concerns
~ One-on-one email follow up with us to keep you on track


Plus you’ll get these BONUSES

You’ll get our complete Optimum Fast juice fasting training to jump-start your progress ($57 value)


You’ll get our Healthy Gourmet raw food courses so you’ll have plenty of amazing dishes that will please you and your friends and family.($27 value)


Plus – Dr. Opare’s Rule Book And User Guide resources + Monthly Quick Fix Trainings + AND One-on-One coaching sessions with Ama Opare at a deeply discounted rate of only $57 (normally $197). 

It’s everything you need to create a lifelong healthy plant-based lifestyle!

All for just $37 per month!

Click the button below

Become a Member Today!

It’s all yours for as long as you’re a member of Pamoja! 
Cancel at anytime with no hassle

Or get lifetime access for just $497

And get two additional one-on-one coaching sessions

Click the button below

Lifetime Access For $497

No hassle 14-day money back satisfaction guarantee


Your Membership Includes:

  • Multimedia Education with in-depth video lessons, pdf downloads, and a Q&A section. We’ll be there to answer your questions and help you put what you learn into action. ($1200 value)
  • A One-On-One Coaching Session with Ama to get you started off right and tailor the program to your personal needs. ($197 value)
  • Monthly Online Group Coaching calls and quick fix training sessions that you’ll be able to access online. ($97 per month value)
  • Supportive Community in the member only Facebook group and online forums to connect to others in the program so you’ll never be alone. ($57 value)
  • New tools and resources every month to make your plant-based lifestyle accessible, achievable and enjoyable. ($27 a month value)

The combined price for everything that’s included is normally offered at well over $1500.

You’ll get access to it all
for just $37 per month!

Click the button below

Become a Member Today!

It’s all yours for as long as you’re a member of Pamoja! 
Cancel at anytime with no hassle

Or get lifetime access for just $497

And get two additional one-on-one coaching sessions

Click the button below

Lifetime Access For $497

No hassle 14-day money back satisfaction guarantee

Secure checkout using a credit card or your PayPal account

The full value of your Pamoja! membership is really priceless when you consider the impact that making a permanent change in your diet will have in your life and your family. I mean really! What’s the value of a longer, healthier life to spend doing the things you love with the ones you love? It’s priceless! You’re priceless!

Satisfaction Guarantee – While we believe you’ll feel you’re getting tremendous value from your Pamoja! membership, you can cancel your membership at any time, no questions asked.

Choose the lifetime membership and get a 14-day money back guarantee. No questions asked!

Secure Checkout with your credit card or Paypal account. Then you’ll have immediate access to the Start Strong To Stay Strong training and the first months resources. Then, each month you’ll gain access to new material.

Contact us at foodforthesoul(at)opare(dot)net if you have questions.


Charlotte: “I look and feel much better. I lost inches and have more energy. Everyone says I look great.”
“Once I had some recipes and saw how easy it was to prepare foods, I felt confident to do so. It was very helpful in explaining the dangers of chicken and fish, which I had been eating, and in explaining the benefits of being conscious of what one eats. This was helpful in my decision to change my food intake.”
“I cooked one favorite dish and found that I did not enjoy it. So now it can be put on my don’t eat list with ease. I look at food differently now and really think about what it is going to do to my body. I look and feel much better. I lost inches and have more energy. Everyone says I look great. I am now more conscious of my food choices and intake and I want to continue to look and feel great.”
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Anonymous: “I am no longer giving my money to the pharmacies each month. WOW! What a blessing.”
“My biggest challenges were not planning for days that I was not at home. Now I know what to do at all times. The class exceeded my expectations. I am no longer giving my money to the pharmacies each month. WOW! What a blessing.”
“During the past six weeks, I have lost weight, toned my muscles, learned to relax and take one hour at a time rather than rushing through life non-stop without any thoughts about my body and life.”
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Isn’t it time to take control
and get your life back?

You’re tired of this struggle. You’re worried about what’s going on with your health. You’re frustrated and disappointed in yourself.

You have a beautiful vision for your life. You have important things to do. But the question is are you willing to do the work to get there?

Having a vision isn’t enough. You can’t just flip a switch and expect it to happen just like that. You’ve got to master The Four Pillars.

Are you willing to step up for yourself and make this happen? Are you willing to let us help you get to those goals? Because you can get there.

You can stop beating up on yourself today!

It’s time to turn over a new leaf. Let’s put the past behind you. You are standing at the crossroads. On the left is the road you’ve been traveling a lot… it’s rough, uphill, rocky, and full of frustration and toil.

On the right, the road less traveled. It’s smooth, paved, and proven to be the easiest way to completely and successfully adopt a plant-based lifestyle!

Choose the right road. Let’s walk that road together.

We can’t wait to see you inside!

Become a Member of Pamoja! Today!  Just $37 per month.

Become a Member Today!

Or get lifetime access for just $497

Lifetime Access For $497

Learn what you need to know. Get supportive coaching. Tap into expert nutrition information. Join a community of like minded people. And much, much more!

Contact us at foodforthesoul(at)opare(dot)net if you have questions.