Eating Plant Based for Optimal Health
If you want to have more energy, feel less sluggish, lose weight, have better skin or clear up brain fog then it’s time to look at eating a plant base diet. If you are wondering where to begin we put together a guide about eating a plant based diet and all the benefits of making this change!
In this guide we give you an overview of what a plant based diet means, all the benefits and how to make changes that are both delicious and life changing. So let’s get started!
About Eating a Plant Based Diet
Plant based diets are no fad, they are here to stay and for good reason.? If you thought it might have seemed impossible to eliminate meat from your diet and stay satisfied think again. Eating plants based foods goes way beyond veggies and salad, as there are endless meal choices to enjoy.
Eating plant rich foods can be enjoyed by the pickiest, it’s really about making lifestyle choices. Plant based diet began as another way of saying they eat vegan foods, it just seems more acceptable to some.
While eating clean may have been considered a trend it quickly became popular for 3 main reasons. Health, animal welfare and our environmental. It truly a lifestyle movement and anyone who wants to change can do it successfully and enjoy the benefits.
What Exactly is Plant Based Eating
Plant-based eating is, it’s fairly easy to explain. In simple terms, a plant-based diet focuses on eating nourishing plant-derived foods. These real foods replace potential harmful processed food, reducing or eliminate meats from our diets.
Since we have become more aware of the dangers of processed foods we have been on a quest to nourish our bodies by eating whole foods.
A plant based eating lifestyle allows you to enjoy smoothies, green juices, and food that allow for optimal health.
Foods that help restore the mind, heal the body and can actually reconnect you with the environment as you eat foods that are higher in vibration with our planet.
Once you begin eating this way you feel and notice the benefits as others start asking you what have you done… and that’s a good thing.? ?And it’s not only attainable for the general population- it’s easier than you think.
What Foods Are in a Plant Based Diet
There is a wide array of delicious foods made from plants, pulses and nuts. And they will fill the gap even fussiest for food lovers.
One misconception is that these healthy low cal foods are boring and limiting, but there is far more to the diet than raw veggies, salads and kale and beet juices.
With the popularity growing real food companies are adding delicious options on a daily basis. Love burgers, then try a loaded meatless burgers , enjoy “chicken” replacements such as sweet and sour, teriyaki and all of your favorites. I promise you won’t be able to tell the difference.
In fact as I started this years ago with 2 picky sons. Instead of meatballs, I replaced the meat sauce with meatless bolognese sauce, and, they ate it all up. This is one way eat clean for all the family.
Plant Base Versus Vegan Diets
Eating a plant-based is not necessarily the same thing as a vegan diet. As summed up by London vegan restaurant, CHLOE, veganism is a lifestyle choice. Veganism not only eliminates animal products from your diet, but all aspects of your life. If you can go all in and make the change to vegan living great. However you can simply eat nutritious plant rich foods and get excellent results in your life.
A plant-based diet, on the other hand, doesn’t solely focus on the elimination of meat. Rather the focus is about including natural plant products into your diet.
Do I Need to Be Vegan
You don’t have to be vegan to enjoy plant based eating. As mentioned above veganism is a “lifestyle” choice. You can choose to eat a vegan diet rich in plant derived food or compromise with a vegetarian diet.
If you’re not sure you can begin slowly and eliminate meat as you learn more. Every little helps and its a diet you’ll enjoy quickly especially as you see the benefits. And for many that’s losing weight healthy.
If eating plant based food is new to you then try switching for one or two meals per day to start. As you adjust and find new recipes this will help make the transition easier. This is a great way to eliminate processed food while replacing it with wholesome nutrition.
The thing to remember is there is no judgement, it is about you and your journey into eating the best foods for your lifestyle. It’s certainly not essential that your vegan, but as your reduce your meat intake you’ll notice the benefits.
Plant Based Eating Questions
When you’re considering making a change there are many questions that come to mind…? how easy is it to switch to diet rich in plant-based foods? why should you do it?
Where is the proof… and is?eating plant based is better for me? and why you should I give plant-based eating a go? In this guide we’ll share what you need to know about eating plant based?
History of Plant-Based Eating
It may seem like the biggest trend of recent years, but people have been following plant-based diets for as far as history dates back.
According to Delicious Living, vegetarianism has been promoted since 1500-500 BC in India for religious and spiritual reasons. It is thought that many other religions round the world encouraged eliminating meat during this period.
Many years later, The Vegetarian Society was founded in the UK in 1847. While the benefits of eating a plant-based diet remained largely unknown, this was a movement in the right direction, and i’m happy to say this organisation still exists today.
Is a Diet Based on Eating Plant Rich Food a Trend
Like most diets plant-based eating started off as a trend, and is now considered mainstream eating. The evidence is stacked in favor to show that eliminating meats and processed foods and replacing them with whole foods have far reaching benefits.
Diet changes has been further fueled by documentary-style films, such as Forks Over Knives, which talks about the benefits of converting from animal-based to plant-based foods. Documentaries like these piqued awareness which inspired people to make changes for their health, environmental and animal welfare reasons.
It quickly became evident that the idea of eating plant-based was far more than just a trend. It was a healthy eating revolution. Stereotypes about plant-based foods are boring are being crushed as shelves are being stocked with a wide range of richl flavor food. So there is no need to sacrifice taste for eating well.
Making it easier to change general attitude towards healthier eating. With all of the information available people are becoming more educated, allowing them to make better dietary decisions.
Healthy Benefits of Eating Plant Rich Food
The are endless positive health effects of eating plant based foods. Plant based eaters claim that they enjoy being physically and emotionally healthier.
On a side note, if you are used to eating meats products you may notice a craving for them. Studies have also shown that some meats, like bacon and sausages, can be addictive often because of the additives.
While it’s not a side effect of a plant derived diet you may experience cravings for processes food for a short time.
A study, reported on by The Independent, found that the protein casein in cheese can trigger signals in the brain that are linked to addiction. Stick with it and in a week you’ll cut the cravings as you transform your body.
It is important to remember that making the transition to a plant-based way of life isn’t easy for everyone so be gentle on yourself as you change you eating habits.
What Does a Plant Based Diet Include
According to BBC Good Food guide, a plant-based diet consists largely of eating fresh vegetables, certain fruits, grains, pulses, legumes. In addition you can eat nuts and meat substitutes such as soy and vegetable and whole grain products. NOt only are these foods whole, and fulfilling but they give you all the fiber and nutrition you need to get your body in balance.
These foods are whole, raw, and natural, and highly beneficial to your health.
Once of the goals of plant-based diets is to avoid processed foods as they can contain cheap fillers, unhealthy fats, sugars. In addition to additives that are known to do damage to the body.
If your not ready to give up meat yet, a plant-based lifestyle guide helps many people to eliminate meat from their diets as they see and feel the benefits of switching up to this new way of feeding their body and mind.
As you try out and discover meatless foods it’ll become a natural progression to make the switch. You’ll also begin to eliminate processed foods, as your cravings? for fats and sugars will disappear.
What are the Benefits of a Plant Based Diet
There are endless benefits to a plant-based diet. Some people switch for humane or environmental reasons while others change for health reasons. Plant rich diets may prevent major health issues linked meat and processed foods. There are numerous health benefits of eating plant rich foods that can help to prevent or improve health issues.
Lowers the Risk of Heart Disease
A 2018 study conducted by University of Toronto found that the “portfolio” diet, a plant-based way of eating was shown to lower cholesterol levels. It also helps to reduces other risk factors for cardiovascular disease including blood pressure, triglycerides and inflammation.
The portfolio diet consists of 45 grams of nuts, 50 grams of plant protein or pulses, 20 grams of soluble fiber and 2 grams of plant sterols, making it stereotypical of the average plant-based nourishment.
It is thought that the lack of red meats, found in multiple studies to cause cardiovascular problems, and saturated foods, is the main reason why this diet is beneficial for heart health.
Reduces the Risk of Diabetes and Obesity
A plant-based diet has a higher focus on nutrition and by eliminating certain ?bad? foods may help in the reduction of medical issues such as diabetes.
According to Medical News Today, a recent study of South Asian people living in the U.S. found that vegetarianism was associated with fewer risk factors for diabetes and heart disease.
And,?on the whole, the South Asian vegetarians had lower cholesterol, blood sugar, lower BMI’s and less abdominal fat than their meat-eating peers.
Lose Weight and Increase Energy
Food is fuel, and if we put the right things into our bodies, we’re have more energy and motivation to stay active. A non-plant-based, processed diet is often high in carbohydrates and sugars, creating sugar spikes that leave you feel weak and sluggish.
On the other hand, plant based food slowly release carbohydrates, fats and proteins, which are essential for feeling energized.
Having the energy to stay active means you?re more likely to say yes to that invitation to a gym class, or a jog around the local park. Exercise combined with the naturally-lower calorie intake, may also enable you to lose weight quickly and easily.
Lower the Risk of Certain Cancers
The dreaded “C” word – Cancer is something that many of us think is unavoidable. But research has suggested that switching to a plant-based that is rich in fiber diet can reduce the risk of developing many types of cancer. These types of cancer include bowel, pancreatic and breast cancer to name a few.
It is thought that consuming the beneficial nutrients in plant-based foods, such as vitamins, minerals, phytochemicals and fiber help in the prevention even combat cancer. While processed foods, meats and low grade are foods laden with sugar. This coupled with environmental may be factors in the contribution of certain cancers.
Improve Brain Function
A plant-based diet isn’t only beneficial to body health- studies have shown it improves mental health, too.
Eating a diet rich in plant-derived ingredients help to boost your mood and lower stress. And, it may also help to slow the effects of Alzheimer’s and other progressive brain disorders.
In an article for The Daily Mail, nutritional expert and author of – How Not to Die? Dr. Michael Greger wrote about how a plant-based diet can protect against dementia, writing that Alzheimer’s is more a disease of lifestyle than genetics.
And, that the lowest rate of the disease has been recorded in rural northern India, where people traditionally eat a plant-based diet of grains and vegetables. This is not just a coincidence: diet affects health directly, and mind health is part of wellness.
While improving your health is a massive motivating factor there are additional benefits such as environmental impact.
Plant-based diets are far more sustainable than diets that include meat and dairy products, which have a adverse impact on the planet.
The meat industry is largely responsible for the increase of greenhouse emissions; pollution from methane, waste, and water and fuel usage.
If large-scale livestock farming was no longer a necessity, there would be far less impact on the environment and global warming.
Preventing Wildlife Extinction
Plant based eating also help cut down on agricultural land use. Which means that wildlife, and endangered forced out of their natural environments. If we thrive off plant base foods the landsaved will greatly benefit wildlife population.
When you tell people as why you are vegan or veterinarian it seems that a conversation becomes and open forum for debate. While what you eat is purely your choice you shouldn’t have to defend your beliefs around food, the environment or how you feel about animal welfare.
However, when you say you eat plant based the conversation is more of curiosity, and not as a defensive one. When you talk about “plant based eating” people are often curious if they have an interest in health.
This opens the doors to introducing a new way of eating and, as a result a round about way of standing up for animal welfare.
How Easy It to Switch to a Plant Based Diet?
It’s hard to go to a supermarket without noticing meat products or visiting a restaurant with menu packed meat dishes. But times are changing. Our mindsets, wants and needs are changing forcing food industries to do the same.
When there is profit to be made, most smart business owners will eventually come around to the side of the consumer. If the demand is there they will start to sell delicious, meat-free meals. Just look at recent commercials advertising beyond meat burgers enticing the biggest meat lover to try and eat meatless meals.
Many of the meat free foods are so good that many carnivores can’t tell the difference. These products give additional hope for health and animal welfare. As restaurants and grocery stores adapt to please a wider audience, it will become effortless live to eat a plant-based diet.
Shopping in Supermarkets
Although most major supermarkets are making efforts to adapt to the plant-based shopper, some products are still not as they seem.
It is worth checking the labels of the produce you buy to begin with, especially snack foods, which can contain hidden non-plant-derived ingredients.
Supermarkets specializing in Asian foods can be a great help for the converting plant-based consumer. Here you can find all the essential plant-based alternatives, such as tofu and seitan, both great vegan sources of protein, as well as a variety of fruits and veggies to experiment with, and sauces and spices to season your creations.
Eating Out and Plant Based Foods
Additionally, eating out on a plant-based diet isn’t worth worrying about on the whole these days. Many restaurants offer a plentiful selection of vegetarian and vegan options, with some even offering a full plant-based menu of delicious foods for you to choose from.
If you’re uncertain about a particular restaurant, you can always check a its menu online before you make a visit. Following a plant-based diet does not mean you will fail to take in the essential vitamins and minerals.
One of the biggest myths is that a plant-based diet doesn’t provide enough protein. But, in fact many plant-based protein sources are rich in protein.
Foods such as nuts, beans and certain vegetables, actually contain higher a higher protein content per gram than traditional protein sources like meats and seafood.
How Do You Get Your Vitamin B12
One question that often arise is how do you get your vitamin B12? Plant rich foods are laden with nutrients, while B12 is most commonly consumed in meat products.
The goods news is there are vegan options to et enough B12. A few such options are B12 supplements, and, B12 flakes that can be sprinkled on salads or mixed in dishes.
VitaminB12 is the only one you will need to supplement. As B12? is necessary to maintain the health of your blood cells and nervous system which helps make DNA.? A lack of this vitamin may lead to anemia and damage to the nervous system, which can easily be avoided by taking daily supplements.
Get vegan B12 here!
Finding Plant Base Inspiration Online
The internet has given us access to a wealth of information that offers the inspiration to make conscious changes. We can follow the lives of plant-based social media stars at the touch of a button, apps, blogs and websites. This make it easier than ever to discover new recipes and expand our plant-based knowledge.
Where to Find Plant Based Recipes
Cooking plant-based meals is easier than most people think. In most cases, it is possible to substitute meat products for natural plant-based protein sources, like tofu, chickpeas or sweet potatoes.
Or if you’d like to get a little more inventive, there are some great blogs a simple Google-search away that can spark your creativity.
For lovers of simple cooking that requires few ingredients, the Deliciously Ella recipe section is a good place to start. Or, you can check out Bosch TV for plant-based food that won’t make you feel like you’re missing out?
The recipes often explain how to use plant-based ingredients you may have never experimented with before, such as the tofu in this ginger stir-fry recipe, helping you to visually learn how to successfully incorporate them into your meals.
All this aside, the biggest source of inspiration for giving the plant-based diet a go is yourself. If you are motivated to make positive health changes, it will be far easier to stick to a plant based diet.
Being educated on the effects that certain foods can have on your health and well-being may help you to more clearly understand why cutting them out of your diet is for the best.
In Conclusion of Eating a Plant Based Diet
Now you’ve got the scoop on eating plant based its origins, its advantages, and ultimately, why it is worth considering switching to this conscious style of eating.
Not only is a plant-based diet cheaper to maintain, as you eliminate expensive meats the health benefits are immeasurable.
Start slowly and don’t be too harsh on yourself if you can’t make the full switch immediately. Introduce yummy meat-based products one product at a time. Find your favorites, try a few recipes and have fun as you make the change.
Check out a few of our favorite recipe books and foods that will help you get started on the path to plant base eating? get ready to enjoy more energy, vibrant health and life the life you’ve been waiting for…
Get started today!