Eating Plant-based eating can be for everyone, the main idea is not to زdietس or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you donصt have to completely eliminate animal-based food but you can certainly reduce it by making more meals that are plant-based. You can stick to plant-based nutrition by following these two simple steps: Stepت1: Have a grocery list In order to stick to plant-based eating, have a grocery list. Hereصs one we made for you: Fruits Vegetables – Apples – Avocado – Bananas – Berries – Blueberries – Grapefruit – Grapes – Lemons/Limes – Oranges – Pears – Tomatoes – Asparagus – Beets – Broccoli – Brussels sprouts – Carrots – Cauliflower – Celery – Corn – Cucumbers – Garlic – Lettuce/Greens – Mushrooms – Onions – Squash Sweet Peppers – Jalapenos – Chilis – Potatoes – Spinach – Squash – Zucchini – Sweet potatoes Grains Legumes Herbs and spices Other – Rice – Farro – Quinoa – Tabbouleh – Couscous – Barley – Rolled Oat – Chickpeas – Pinto Beans – Lentils – Split Peas – Mung beans – Red kidney beans – Soy beans – Black beans – Basil – Pepper – Cilantro – Cinnamon – Cumin – Curry – Garlic – Ginger – Mint – Oregano – Parsley – Pepper – Salt – Vegan sour cream – Vegan mayonnaise – Vegan bread & wraps – Whole grain mustard – Bran cereals – Honey or Maple syrup – Peanut butter – Almond milk – Coconut milk – Coconut oil – Olive oil – Hummus – Tahini Stepت2: Plan Your Meals in advance Here are our favorite ideas for breakfast, lunch, and dinner: Breakfast – Bran cereals with bananas and plant-base milk (this will be a winner for your fiber intake). – Oatmeal in a jar (see recipe in the next chapter) – Vegan bread with natural peanut butter and no sugar added jam – Fruit salad Lunch – Salads – Wraps – Soups Dinner – Veggie Burger with sweet potato fries – Vegetable, black beans, and rice stir-fries – Grain bowls – Grains with roasted vegetables The more you will be prepared, the easier it will be to stick to a plant-based nutrition.

The 3 Principal Reasons to Start Plant-Based Nutrition Now We are hearing the word plant-based nutrition more and more in our society. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, one has to wonder what this is all about. Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of oneصs nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. Many reasons exist for choosing plant-based nutrition, hereصs our 3 principal reasons: 1) Improve your health: Most Americans consume double the recommended daily intake of protein which can also cause issues with digestion. By reducing your intake of animal food, you will most likely reach the recommended daily intake of protein without surpassing it. In addition, increased consumption of vegetables, grains, and beans will bring more fiber into your nutrition. Most Americans donصt consume enough fiber and that can lead to inflammation of the digestive tract, constipation and hemorrhoids. 2) Succeed in weight loss and weight management: In general, individuals who are on a plant-based nutrition tend to consume fewer calories than other types of nutrition. That is because most of their calories are coming from healthier options and fewer calories per weight. Some studies indicate that individuals who had plant-based nutrition with reducing sodium consumption (2300-1500تmg a day) showed a reduction in blood pressure and increased weight loss. 3) Prevent or manage the chronic disease: Research demonstrates that individuals on plant-based nutrition can prevent or manage chronic disease. A report published by the World Health Organization recommended that a daily intake of 400تg of fruits and vegetables would contribute to preventing chronic diseases which include diabetes, heart disease, cancer, and obesity. While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many of us still refuse to change our nutritional habits to increase our quality of life and health. Many people believe that exercising, medication, and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 75ذ80% nutrition and 20ذ25% exercise. The best approach remains balanced nutrition with a lot of variety and refrains from overindulging.

The 5 secrets of plant-based eating Here are 5 secrets about plant-based eating Plant-Based Eating Is Not Necessarily a Vegan Diet Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of oneصs nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian). At the other end of the spectrum are those that still eat meat, poultry, and fish on an occasional basis. Plant-Based Eating Is the Original Paleo Diet We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet. Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds, and water. In that case, the زoriginalس Paleo Diet was in fact plant-based. Plant-Based Eating Is Good for Muscles and Strength The strongest mammal, the gorilla, is herbivores. It has the ability to lift 10 times its body weight. It would be like a 200تlb. individual lifting 2000تlb. If other mammals can live a healthy and strong life on plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurekتis is known to be a plant-based eater! Plant-Based Eating Is Not a Diet Plant-based eating can be for everyone, the main idea is not to زdietس or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you donصt have to completely eliminate animal-based food. You can certainly reduce it by adding more meals that are plant-based. Plant-Based Eating is Easy to Pick a day of the week when you will do a plant-based eating day, select your breakfast, lunch and dinner recipes, get your grocery items and implement the change! It is as simple as that.

The One Secret زTrickس to bring more protein to plant-based nutrition We are hearing the word plant-based nutrition more and more around us. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, one has to wonder what this is all about. Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of oneصs nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry, and fish on an occasional basis. As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population are suffering from chronic disease. This is likely why the recent ideas put forward to improve our world and health are plant-based nutrition. Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option for our society than prescribing medication. Whether you want to save the animals, become healthier or simply feel better, plant-based nutrition is a great option for those of us who want to be a better and healthier person. Choosing plant-based nutrition doesnصt have to be a complex commitment. And hereصs our secret trick: Increase the amount of plant-based food on your grocery list and plant-based meals It is as simple as that. The options are endless, increase vegetables, fruits, legumes, whole grains, nuts, herbs, and spices, etc. This is not a diet but a way of living so have fun with it! Plant-based eating can be for everyone, the main idea is not to زdietس or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love steak, you donصt have to completely eliminate animal-based food but you can certainly reduce it by making more meals that are plant-based.

The One Secret زTrickس To Plant-Based Eating We are hearing the word plant-based nutrition more and more in our society and social media. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, it leaves many individuals wanting to transition into plant-based nutrition. In order to set you up for success, we want to share with you our secret trick to plant-based eating! According to some studies, only 15% of our population is able to meet the minimum requirement of the daily recommendations for fruits and even less (10%) for vegetables. Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contributes to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. The secret trick to plant-based eating is simple. You simply have to add more vegetables, fruits, nuts, whole grains, and legumes to what you already do! Thatصs it! Plant-based eating can be for everyone, the main idea is not to زdietس or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you donصt have to completely eliminate animal-based food but you can certainly reduce it by focusing more meals that are plant-based. Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of plant-based nutrition. A report published by the World Health Organization recommended that a daily intake of 400تg of fruits and vegetables would contribute to preventing chronic diseases which include diabetes, heart disease, cancer, and obesity. To put this in perspective, 1 tomato is approximately 75تg while a medium-sized potato is about 150تgrams. For fruits, a medium apple is about 150تg and a small kiwi is around 75تg. While exercising is important, nutrition is probably the number one reason why we have so much obesity in our nation. Not knowing what to eat and difficulty reading labels has led us to be confused about what to eat or not to eat. The best approach is balanced nutrition with a lot of variety and refrains from overindulging.