PNW summer garden tour 🌞🌱 (+ what I ate as a vegan)

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Frequently Asked Questions

Supplements are necessary when you eat a plant based diet.

While a well-balanced plant-based diet can provide all the essential nutrients for maintaining good health, certain micronutrients are best supplemented to cover possible deficiencies. Vitamin B12 is critical for the health of the brain and nervous systems. Although it is only available from animals, supplemental forms may be beneficial to vegans or vegetarians. Additionally, many foods on a plant-based diet lack enough iron and zinc, two minerals important for healthy metabolism, red blood cell production, tissue growth, and repair. The normal functions of the body, including controlling inflammation and maintaining proper brain function, are also affected by omega 3 fatty acids. Many plant-based food sources lack omega-3s because of their biochemical property. Supplementation might help to ensure that this important nutrient is in a balanced balance. Lastly, calcium is very important to maintain strong bones but can also be found in limited amounts through plants like broccoli or kale; consider taking a separate supplement if you're struggling to meet your daily calcium goals from food alone. It is always a good idea not to introduce new supplements without first consulting your doctor.

Can a Plant-Based Diet Help You Lose Weight?

Yes, a plant-based diet is able to help you lose weight. Eating various fruits and vegetables, legumes and nuts, seeds, whole grains, and other plant-based proteins can provide enough volume to fill you up without adding extra calories from unhealthy fats or carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research also shows that following a plant based diet may increase metabolism and lower the risk factors for obesity like inflammation. Incorporating healthy food rich in fiber, as well as limiting the intake of sugars, starches and white bread, can help to lose weight and still provide the essential vitamins, minerals, and nutrients that your body needs.

Can I eat chicken if I follow a plant-based diet

You cannot eat chicken if you follow a plant-based lifestyle. A plant-based diet prohibits the consumption of all animal products, such as poultry and fish. However, several vegan alternatives to traditionally meat-centric dishes offer the same flavor and texture without animal products. Many soy-based meats, such as seitan (wheat Gluten), tempeh(fermented soybeans), mock duck (made from mushrooms), can be mimicked in flavor to traditional meats. Vegetarian hamburgers made with black beans or quinoa can also be as good as beef burgers. Tofu mayo; coconut bacon strips or eggplant bacon bits; vegetable hot dogs made with seasoned texture soy protein; faux chicken strips of wheat gluten are all tasty alternatives.

Can a plant-based diet cause harm?

While many people have experienced health benefits from adopting a plant-based diet, any type of diet can be harmful if not managed correctly or with the assistance of a medical professional. People who are transitioning to a plant based diet should be careful about their vitamin and mineral intake. Unbalanced diets without adequate replacements can lead to deficiencies and other health problems. In addition, living a vegan/plant based lifestyle may mean that you are unable to consume the valuable protein found in eggs and dairy. This could affect your muscle maintenance. Plant-based people should adjust their diets to suit their individual needs, consult a nutritionist, and avoid potential health hazards.

Statistics

• In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

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• Effects of plant-based diets on weight status: A systematic review - PMC


• For healthcare professionals, plant-based nutrition: Implementing diet as a primary mode of treatment and prevention of chronic diseases - PMC

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• Scientific Reports: The relationship between risk of breast cancer and plant-based dietary habits: A case-control analysis


• Nature Sustainability

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• What is a Plant-Based Diet? Why should you Try It? - Harvard Health

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• Deteriorating beta-cell function in type 2 diabetes: a long-term model - PubMed


• A Plant-Based Dietary Intervention Improves Beta-Cell Function & Insulin Resistance in Adults Overweight: A 16-Week Randomized Clinical Test - PubMed

How To

How to transition to a plant-based diet without feeling overwhelmed?

Although it can seem daunting to switch to a plant based diet, it is possible with the right preparation and education. You can start slowly by taking small steps and gradually changing your diet. Whole foods are healthier than processed replacements and provide more nutrition.

When it comes to meal prep and planning, dedication yields maximum results - consider mapping out meals in advance so that you know what to shop for and how much time to allocate for each dish. Investing in kitchen appliances such as slow cookers or multi-cookers can help simplify usage; batch cooking ensures you have multiple meals ready in one go!

Don't be afraid to try new flavours. Trying different cuisines can bring a lot of variety into your vegan diet: think Chinese tofu dishes and Indian curries. Make a grocery list that's based on recipes, and not on impulse shopping at the supermarket. It will be easier to make the switch if you have the right ingredients and some helpful preparation tips.

Resources:

[TAG67] Fresh tomato recipes go on repeat in our house every summer. In the dead of winter, there’s nothing I crave more than a summer tomato—sweet, juicy, and ripe.

[TAG68] **Disclaimer: I am not sponsored by this company. I just LOVE the product and want others to discover what I’ve found to be an amazing product. These spices

[TAG69] Try these soba noodles with mushrooms and miso-lime sauce – a captivating fusion of Asian tastes that will surely tantalize your taste buds. If you’re craving

[TAG70] Ready within 45 minutes, this saucy butter bean skillet with cherry tomatoes is a hearty...The post Saucy Butter Bean Skillet with Cherry Tomatoes & Gremolata

[TAG71] Quick interview I did with Nadia from Vegan Consulting Japan at @veganfesoffice about “How it is to be VEGAN in Japan.” @japan.explores is probably my favorite

[TAG72] What is a whole foods plant based vegan diet? by Dr Klaper on NZ radio. He was in New Zealand to speak at the Nutrition in Healthcare Symposium at Auckland

[TAG73] No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can

[TAG74] Are you team salsa roja or salsa verde? I’m team…both! I adore all types of salsa made with fresh ingredients, and this salsa roja recipe is one I’ve been

[TAG75] Dr. Amber Orman likes to practice what she calls “true healthcare.” She is a radiation oncologist and also a practitioner of lifestyle medicine “which is

[TAG76] Indulge in the flavorful experience of stuffed Jalapeno peppers with cream cheese – a delightful appetizer that harmoniously blends the fiery kick of hot

[TAG77] Our founder Palak Mehta speaks to #ndtv about the myths associated with a #vegan diet and the rampant misinformation in social media today. It was also

[TAG78] Try this beetroot galette recipe – a delightful explosion of flavors and textures wrapped in a delectable rustic tart. Indulge in the earthy sweetness of

[TAG79] Discover this broken lasagna with walnut and gruyere cheese pesto, an original recipe in which torn sheets of lasagna are transformed into a delicious recipe.

[TAG80] Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk

[TAG81] This is a whole-food, plant-based chocolate vegan dessert recipe without oil or sugar, that's simple to make and sure to please any picky eater. RECIPE

[TAG82] Indulge in the delightful flavors of the sweet zucchini cake with lemon and thyme — a one-of-a-kind dessert that showcases how zucchini can be an unexpectedly

[TAG83] This fattoush salad recipe is the perfect side dish for a summer meal. A Middle Eastern staple, fattoush is fresh and bright, featuring seasonal vegetables

[TAG84] Join us on 8/5/2023 for an inspiring YouTube event, "Nutrition, Optimal Health, and Fitness with Plant-Based Nutrition," featuring the extraordinary Geoff

[TAG85] Join Jeremy on a delightful culinary journey as he takes on the challenge of cooking exclusively from the renowned cookbook "How Not to Diet" by Dr. Michael

[TAG86] Welcome to the third video in our “How to Eat Healthily" animated series. In this installment, we'll focus on providing valuable tips for consuming meat,

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[TAG88] Unveiling the Power of Plant-based Nutrition: Safeguarding Your Scalp @richpivot Welcome to our channel! In this eye-opening video, we delve into the

[TAG89] Our Cooking Club is a fun way to celebrate the Love & Lemons community of readers. The concept is super simple—each month, I choose a recipe. You make it,

[TAG90] This month, farmers’ markets are exploding with goodness. Fortunately, much of the produce growing now doesn’t need much cooking, if at all. Now’s the time to

[TAG91] Tomato Saar RecipeCall it a curry or call it a soup-like curry. Whatever you call it, the fact that this lovely Tomato Saar made with fresh tomatoes, coconut,

[TAG92] This lemon blueberry bread recipe is one of my favorite ways to use the blueberries we pick in Michigan every summer. These sweet, bursty berries are so

[TAG93] Aloo Bhaja | Bengali Style Alu BhajaNext time you are planning a meal with a side of crispy fried potato chips, try this Bengali-style Aloo Bhaja instead. I

[TAG94] Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how.

[TAG95] Follow these steps at home to prep these wholesome and perfectly spiced zucchini baked oatmeal...The post Zucchini Baked Oatmeal Cups with Chocolate appeared

[TAG96] Ok, we've all seen it by now. That crazy good looking Avocado Quick Bread that's been all over TikTok these past few months. And there's not much I love more

[TAG97] Spicy peanut sauce and crispy baked tofu are made for each other—truly a match made...The post Spicy & Crispy Peanut Tofu with Green Beans appeared first on

[TAG98] Learn how to make creamy vegan peanut sauce in a blender with just 8 simple...The post Creamy Vegan Peanut Sauce (8 Ingredients) appeared first on The First

[TAG99] This pesto pasta salad is destined for your next gathering. Or at least, that’s what I hope! This recipe is light and so fresh. It’s perfect for…The post Pesto

[TAG100] My vegan corn, tomato & avocado salad comes together with a smoky and garlicky jalapeño dressing. Only 5 minutes of stove cooking required!The post 25-Minute

[TAG101] One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here

[TAG102] Capsicum Rice Recipe or Bell Pepper Rice Pilaf (Easy & One Pot)If you thought that capsicum or bell pepper could only be used extensively in Chinese or

[TAG103] Peas Pulao or Matar Pulao (Simple Steps, Delicious Results)This easy Peas Pulao is a vegan and gluten-free dish that’s great to enjoy as a light meal or hearty

[TAG104] Zucchini Fritters Recipe Made Easy & TastyCrispy on the outside, soft and tender on the inside, and bursting with the flavors of summer, these Zucchini

[TAG105] July is here! Let’s hear it for long summer days and warm summer evenings. I hope you’re enjoying a fun long weekend. Please be safe out there.…The post What

[TAG106] This Mediterranean bean salad is one of my all-time favorite salads and sides. Bold claim, I know, but I can back it up. I’ve been loving this…The post

[TAG107] Did you know that you can turn basic balsamic vinegar into pure magic? Balsamic glaze is condensed balsamic vinegar that yields a beautiful dark, glossy

[TAG108] Whether you’re considering eating less meat or giving it up entirely.

[TAG109] Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor

[TAG110] This vegan blueberry cobbler is bursting with fresh flavor from ripe blueberries and a crispy, buttery biscuit crust. It's the ultimate summer dessert! I've

[TAG111] Are you ready for a party in your mouth? Then get ready for this vegan funfetti cake! Not only is it beautiful, but it's also super delicious and easy to make.

[TAG112] Get ready to experience the magic of vegan apple honey! It’s a vegan friendly alternative to traditional honey that’s simple, delicious, and easy to make with

[TAG113] As the temperatures start to rise and the days get longer, there's nothing quite like a refreshing frozen treat to cool you down. And what could be more

[TAG114] Eggplant stew is a hearty and comforting stew that is a must make! Made with eggplant, diced onions, garlic, vegetable broth, spices, tomatoes and more. This

[TAG115] Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started.

[TAG116] These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and

[TAG117] If you are new to plant based eating or looking for a new recipe to try out, give this vegan walnut taco meat for your next dinner. This walnut taco meat is

[TAG118] These easy vegan jalapeno poppers are the ultimate party appetizer. Packed with a cheesy dairy-free filling and topped with crunchy panko breadcrumbs. We are

[TAG119] Hint: Your energy levels, gut microbiome, and environmental impact all win big.