Why I'm Going PLANT BASED 🌿 // Seasonal Dieting: Summer Edition ☀️

We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment. You are a part of the universe, so act like it - with confidence, grace and integrity.

Share your stories, passions and delicious recipes with our community; together we can revolutionize the way people think about healthy eating. All contributions are welcome - just email us at [email protected]!

Frequently Asked Questions

Can I Eat Meat on A Plant-Based Diet?

Plant-based diets allow for certain foods that are not made up of animal products, such as fish, meat, and poultry. A few people following a plant based diet may still eat milk and eggs. People who want to switch to a plant-based diet with more flavor and protein can find many options. Plant-based diets focus primarily on fresh fruits and vegetables, legumes such as beans and lentils, nuts and seeds, whole grains such as oatmeal and quinoa, soy products, and fortified foods like non-dairy almond or coconut milk.

Many grocery stores carry vegan products. Soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can all mimic the flavor and texture of traditional meat dishes. There is an ever-growing selection of vegetarian burgers made out of black beans or quinoa that come pretty close to the taste of beef burgers.

For those who are looking for more than just a replacement for their favorite carnivorous foods, there are many plant-based alternative options. Some vegan substitutes include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten--all delicious. While some fermented fungi can taste similar to meat when properly cooked, others, such as mushrooms, have a much lower environmental impact than livestock production and may even have the same sensory properties. These alternative options can replace any meat one may have consumed in the past, making the transition to a plant based diet easier.

What are some excellent sources of protein on a plant-based diet?

A plant-based diet is rich in protein. These include legumes like beans, chickpeas, and chickpeas. Many of these plant proteins also contain fiber. You can balance your nutrient needs by adding omega-3 fats to plant-based foods like flaxseeds. chia, walnuts, and hemp seeds.

Are you able to get enough protein with a plant-based lifestyle?

Yes, you can get enough nutrition from plant-based foods. You can get amino acids from legumes, nuts, seeds and grains to help build muscle and keep you healthy. Tofu and other soy products contain all the essential amino acids that your body can't make but must obtain from food. Also, vegetables such a spinach, broccoli and kale are rich in protein. They can be combined with legumes to provide the required amount of protein for adequate nutrition. Plant-based proteins are more satiating than animal proteins, and have lower levels of saturated fat. Other essential nutrients can also be balanced by adding omega-3 fats to plant-based foods like flaxseeds or chia seeds and walnuts.

Are supplements necessary for a plant-based diet or are they optional?

Although a balanced plant-based diet is essential for good health, some micronutrients should be supplemented in order to make up any missing nutrients. Vitamin B12 is vital for brain and nervous system health. It is usually only available in animal products. Vegans and vegetarians may be able to benefit from supplemental vitamin B12. Insufficient iron and zinc can be found in many plant-based foods, which are crucial for healthy metabolism, red cells production, tissue repair, and tissue growth. In normal body processes such as inflammation control and brain function, omega 3 fatty oils play an essential part. Because of their biochemical nature, many plant-based foods don't contain enough omega-3s. Supplementation could help restore the delicate balance. Calcium is essential for strong bones. However, it can be found in small amounts through foods like broccoli and kale. If you are struggling to meet your daily calcium needs from food, you might consider supplementation. It's always best to triple-check with your doctor before introducing new supplements.

Are there any tips to help you transition to a plant-based diet

It can be daunting to change to a plant-based lifestyle, but with the right knowledge and support it can be an exciting lifestyle shift. Some tips for transitioning to this type of diet include:

1. Structure meals around whole foods and not processed food to ensure adequate macronutrients, vitamins, or mineral intake.
2. You should be able to make meals that are both delicious and suitable for your dietary needs.
3. A support network of friends, family, or health professionals.
4. Try new recipes to spice up your meals.
5. Slowly changing your habits and paying more attention to your nutrition intake.

Individuals can improve their chances of sticking to this healthy lifestyle change by slowly changing to a more plant-based diet.

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


• Nature Sustainability

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• Weight Loss


• Plant-Based Diets & Omega-3 Fatty acid

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


• Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC

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• ScienceDirect: Plant-Based Diets to Improve Personal, Population and Planetary Health

How To

How to move to a plant diet without feeling overwhelmed

The transition to a more plant-based diet can seem overwhelming at first. But, with proper preparation and education, it's possible. To start, take baby steps and gradually incorporate the necessary dietary changes - replacing animal proteins with plant-based proteins, for example. Opt for whole foods rather than processed substitutes, as they are generally healthier and more filling.

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. The best kitchen appliances, such as multi-cookers or slow cookers, can make it easier to use. Batch cooking means you can have multiple meals ready in a single go.

Finally, don't forget to keep experimenting with new flavors that you may enjoy. Different cuisines can offer a variety in your vegan diet. Think Chinese tofu and Indian curries. You should create a grocery shopping list that is based upon recipes and not rely on impulse buying at the grocery stores. With the right ingredients and preparation tips, making the switch will become easier over time!

Resources:

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