5 Reasons You May Be Bloated on a Vegan Diet

Written By Hannah O’Shei, PNW Intern, Spring 2021

Does this sound familiar? You eat broccoli, beans, or a large meal and you suddenly need to unbutton your pants or feel that you look pregnant? You’re not alone! Bloating can be uncomfortable and sometimes embarrassing but it doesn't automatically mean there’s something wrong with you or your body! 

What is bloating? Bloating is caused by a buildup of gas or air in the gastrointestinal tract. For many it can cause an uncomfortable tight or full sensation in the stomach, usually after meals, and it’s often followed by gas and/or belching. For others bloating can be a symptom of a serious health condition such as irritable bowel syndrome (IBS) or Crohn’s disease. In this article we’ll talk about normal bloating vs. when it’s a cause for concern and then go over the top 5 reasons you might be bloated on a plant-based diet.

Normal Bloating Vs. When It’s a Cause for Concern

Is bloating normal? Yes! If you have ever worried about bloating in the past you might be surprised to learn that bloating is completely normal. It’s just another bodily function. Some people do experience more bloating than others which can be caused by making changes in the diet, eating patterns, and even stress. For the most part though bloating and gas is not something to be concerned about.

When do you know if there is a problem? If bloating is accompanied by other symptoms such as nausea, vomiting, diarrhea, cramps, or pain this could be a sign that your bloating is a symptom of something more serious. It’s advisable to speak to your dietitian and health care provider about these symptoms.

Some more serious causes of bloating include but are not limited to:

• Food intolerances (such as Lactose Intolerance)

• Celiac disease

• IBS (Irritable Bowel Syndrome)

• IBD (Irritable Bowel Disease)

• Eating Disorders

Either way, if you are experiencing new or unusual (for you) bloating on a plant-based diet, it’s a good idea to explore what might be causing it. Here are five things to explore and consider.

Common culprits of bloating on a plant-based diet:

1. Eating too much fiber, too quickly - Fiber is a type of carbohydrate that our body cannot digest. It does important things in the body such as feeding the healthy bacteria in our gut, adding bulk to stools, keeping us regular, and lowering cholesterol. Fiber is only found in plant foods such as fruits, vegetables, whole grains, beans/legumes, and even processed foods like meat alternatives. Although fiber is a healthy and important part of a balanced diet if we eat excessive amounts of fiber it can cause gas, bloating, and abdominal discomfort. What does this mean? Instead of avoiding fiber, it’s important to eat it on a regular basis, chew foods thoroughly, and increase your fiber intake gradually. Adults should aim to eat around 25-30g of fiber per day. This number may be higher depending on how many whole foods you eat and what your body is used to. 

2. Not enough fluids - In addition to eating too much fiber, not drinking enough water throughout the day is another way to increase bloating and swelling. When we don’t drink enough fluids our body will start to retain water in our cells which may lead to bloating. Just as it’s important to eat fiber regularly, it’s also important to drink plenty of water each day. As you increase your fiber intake you should also be increasing your water intake which will decrease chances of becoming bloated, constipated, or experiencing abdominal pain. 

3. Cruciferous vegetables - Cruciferous vegetables are in the family of Brassicaceae which includes broccoli, brussels sprouts, cauliflower, cabbage, kale, arugula, and bok choy. They are a great source of vitamins A, K, C, folate, and antioxidants. Cruciferous vegetables are not only high in fiber but also contain raffinose, a complex sugar that humans cannot digest and glucosinolates, which are sulphur containing compounds. Both raffinose and glucosinolates can contribute to bloating and gas. Eating these vegetables cooked rather than raw can help your body digest them more easily. Some people may also naturally be better at digesting these foods due to differences in the gut microbiome and lifestyle.

4. Beans - Beans (which includes beans, legumes and peas) are part of the Fabaceae or Leguminosae family of flowering plants. These foods are a staple around the world for being inexpensive and nutrient dense. Beans are a great source of plant-based protein, fiber, antioxidants, and vitamins. But, why do beans make us bloated? Beans contain resistant starches and oligosaccharides which when digested by the bacteria in our gut produce bloating and gas. Some ways to increase the digestibility of beans is to soak them in water for 3 hours, chew them slowly and thoroughly, eat them mashed, and make sure they are properly cooked. 

5. Eating meals too quickly - Eating too quickly is another common cause for bloating. Did you know that the digestive system actually begins in the mouth? The salvia in our mouth (which contains digestive enzymes) and the act of chewing helps to break down food so it can be more easily digested in the stomach. The faster we eat, the less our food is chewed and digested in the mouth, leading to large pieces of food entering the stomach undigested or partially digested which can create excess bloating. To help with this, it’s recommended to eat slowly, chew your food thoroughly, and don’t wait too long to eat.

Takeway

It’s important to remember that some gas and bloating are normal bodily functions. For most people, they cause nothing more than occasional, and temporary, discomfort and fullness. Many of the foods that can cause bloating are nutrient dense and full of gut-loving fiber so it’s important that we incorporate those foods into our diets on a regular basis. Also, eating foods like beans and cruciferous vegetables have been shown to reduce our risk of cancer and other health conditions so we don’t recommend avoiding them entirely. Contrary to what social media might tell you, both bloating and gas are signs that our bodies are working normally! However, if you do experience chronic pain, diarrhea, nausea, vomiting, or cramps after eating it’s important you talk to your dietitian or doctor about this.

DIET + MENTAL HEALTH

Written By Hannah O’Shei, PNW Intern, Spring 2021

Have you ever wondered about the connection between nutrition and mental health? Oftentimes when we think about nutrition we think about how it can positively impact our physical health like decreasing our risk for chronic diseases. But did you know that mental health can be just as important as physical health? In this blog post, we’ll discuss ways in which nutrition can support our mental health.

What is Mental Health? 

Mental health is our psychological, emotional, and social well-being. Both mental health and physical health are important for overall health.  More than 50% of Americans will be diagnosed with a mental illness at some point in their lifetime. Mental illnesses negatively impact a person’s productivity, psychosocial outcomes, well-being, and quality of life.

How are Diet and Mental Health Connected? 

There is an emerging body of research that shows that there is a link between mental health and nutrition. What does the research show? One meta-analysis published in 2013 showed that people following a healthy eating pattern had a lower risk of depression. The healthy eating patterns outlined in these studies were consistent with current dietary guidelines recommending high intakes of fruit, vegetables, whole grains, poultry, fish, and reduced-fat dairy products. Many studies also show that eating a Mediterranean diet, rich in fruits, vegetables, whole grain, and healthy fats, is associated with lower risk of depression and other mood disorders. Some of the most common nutritional deficiencies seen in patients who are experiencing mental disorders are omega–3 fatty acids, B vitamins, minerals, and proteins; all of which act as precursors to neurotransmitters. Neurotransmitters are the body’s chemical messengers used by the nervous system to send messages throughout the body. Many scientists believe that many mental illnesses result from problems occurring with neurotransmitters. For example, depression and anxiety are linked to the neurotransmitters serotonin and norepinephrine which help to regulate mood, appetite, and concentration.

Let’s take a look at some major nutrients that play a role in mental health.

Carbohydrates & Blood Sugar

Carbs are the preferred fuel source for our brain and body. When we eat carbohydrates they are broken down into glucose which gives our cells the energy we need to live.  When we eat carbohydrates, they also allow tryptophan (an essential amino acid found in animal and plant-based proteins) to enter the brain through the bloodstream. Tryptophan then triggers the release of serotonin which is linked to well-being, mood stabilization, and feelings of happiness. This is why eating a diet rich in complex carbohydrates from fruits and vegetables, whole grains, legumes/beans is so important for our mental health. 

Blood sugar stabilization is also important for mental health. This is why eating consistent complex carbs throughout the day while limiting consumption of more refined carbs and added sugars, which quickly spike and then lower our blood sugar, is important. One study looking at blood sugar and mood in individuals with diabetes found that inconsistent blood sugar control was associated with decreased quality of life and depressive symptoms. Another study found that diets high in added sugars were associated with mental health disorders. Eating balanced meals and snacks throughout the day can help stabilize blood sugar and improve overall mood. Pair carbohydrate-rich foods with proteins and healthy fats to help slow digestion of sugars. 

Overall, a diet rich in complex carbohydrates from fruits and vegetables, whole grains, and legumes/beans is preferable; limiting added sugars and sugar-sweetened beverages can decrease blood sugar spikes throughout the day.

Protein 

Proteins are made from individual molecules called amino acids. There are 8 essential amino acids, meaning we need to get them through our diet. Plant-based foods like tofu, tempeh, soymilk, beans/legumes, peas, seitan, whole grains, nuts, and seeds are protein-containing foods which supply our body with the amino acids it needs to function. Amino acids even play a role in the production of neurotransmitters in the brain such as serotonin, dopamine, and norepinephrine. Lack of amino acids can influence the presence of these neurotransmitters which can impact our mood, well-being, appetite, stress levels and may lead to increased anxiety and depression. 

Eating a well-rounded diet rich in a variety of protein-containing foods is essential on a plant-based diet for many reasons, including mental health.

Omega-3-fatty acids

Did you know that around 50% of the matter in our brain is made up of fat? Additionally, around 33% of that is omega-3-fatty acids. Omega-3-fatty acids are essential polyunsaturated fats that we need to get through our diet. Recent studies have shown that omega-3-fatty acids may be effective in treating major depression. Omega-3-fatty acids are found in plant-based foods like flaxseeds, walnuts, soybeans, and chia seeds. These foods contain ALA, a type of Omega-3-fatty acid that helps with metabolism and can act as an antioxidant which may protect the brain from cellular damage. DHA and EPA, two other types of omega-3-fatty acids, are mainly found in fish and microalgae. DHA and EPA are essential for brain development. 

It is recommended that vegan and vegetarians consume 200 to 300 mg combined DHA+EPA two or three times per week which you can get from an algae oil supplement. 

B Vitamins

According to one study published in Neuropsychobiology mood improvement is associated with vitamin B2 and B6 status. Another interesting thing was that improvement of thiamine levels (vitamin B1) in women was associated with improved mood. B vitamins are abundant in plant based foods. Food sources high in B vitamins include leafy greens, whole grains, legumes, nutritional yeast, nuts, sunflower and sesame seeds.

There is also evidence that supplementation of vitamin B12 improves cognitive function in older adults. Vitamin B12 deficiency can also cause depression and irritability. Vitamin B12 is made by bacteria and found mainly in animal based foods. Many vegan foods today are fortified with vitamin B12 but it’s also important for vegans to take a B12 supplement. It is recommended that vegan adults should take two doses per day of 2 to 3.5 mcg per serving, one dose per day of 25 to 100 mcg per serving, or two doses per week of 1,000 mcg per serving. 

Iron

Iron deficiency is the most common nutrient deficiency in the world and is not specific to plant-based eaters. Iron is a mineral that is essential for many functions in the body including oxygen transport, enzyme production, brain development, the immune system, and for the synthesis of neurotransmitters. Among other symptoms such as fatigue, iron deficiency anemia is associated with depression, apathy, and fatigue. This is why avoiding an iron deficiency is one way to help protect mental health and well-being. 

On a plant-based diet, it is important to aim for a variety of  iron-rich foods throughout the day. Plant-based foods that contain iron include lentils, beans, blackstrap molasses, soy products, dark leafy greens, lima beans, some vegan meat products, and whole grains. Pairing iron-rich foods with vitamin C-rich foods such as citrus fruits, red peppers, broccoli, potatoes, brussels sprouts, and strawberries helps increase iron absorption. It is often recommended that vegans and vegetarians should consume about 1.8 times more iron than non-vegans and vegetarians since plant-based iron is less readily absorbed. 

Gut Health

Recent studies are showing a strong link between gut health and brain health. Inflammation in the gastrointestinal tract can release neurotransmitters and other cellular signals from the gut to the brain, which may influence brain function. This can potentially lead to worsening depression, anxiety, and memory loss. There is emerging research into whether probiotics may be useful in the treatment of depression and anxiety by suppressing pro-inflammatory cellular signals released by the gut but more research is needed. 

To maintain a healthy gut, it’s important to eat a diet rich in fiber and complex carbohydrates such as whole grains, lentils, beans, nuts, seeds, fruits, vegetables, and prebiotic and probiotic rich foods such as garlic, onions, leeks, artichoke, bananas, asparagus tempeh, sauerkraut, kimchi, fermented vegetables, and non-dairy yogurt. Read more about probiotics and prebiotics here.

Takeaway

Although supplementation or eating a healthy diet may not cure depression, anxiety, and other mental health disorders there is significant evidence that shows how important nutrition and diet is for mental health. Not only should we focus on eating adequate carbohydrates, protein, healthy fats, vitamins and minerals but we should also be mindful of our overall eating pattern and habits. The importance of proper nutrition and diet should not be overlooked when it comes to taking care of our mental health.

Helpful tips:

• Get lab work done regularly to check for possible nutrient deficiencies.

• Eat consistent snacks and meals throughout the day which can help improve mood by stabilizing blood sugar levels and through glucose metabolism.

• Focus on a diet rich in fruits, vegetables, whole grains, legumes/beans, nuts, seeds, healthy fats and probiotic-rich foods while limiting added sugars.

• Supplement if necessary and always talk to your dietitian and/or healthcare provider before adding a supplement.

DINNER: THE PLANT-BASED WAY

Written By Hannah O’Shei, PNW Intern, Spring 2021

Welcome to the final blog post in our three part series on plant-based meals! In today’s blog post we will be discussing the importance of dinner & snacks. If you haven't yet, check out the Breakfast and Lunch blog posts too! They are both full of additional meal time tips and nutrition information to help you thrive on a plant-based diet, just like this post.

Not only is dinner a great opportunity to fit in any nutrients or food groups you may not have gotten to during most of the day (I see you vegetables) but it’s also a perfect time to connect with your family, friends, or even yourself. It’s the time to relax and nourish yourself after a long day. Personally, dinner is my favorite meal of the day because I get to share it with my family and make something extra special. I often plan out dinners ahead of time during the beginning of the week to make my life easier. I also plan dinner around the foods that I already have in the house to help save some money. But what if dinner is a challenge for you because of your busy schedule? Trust me, I have been there.

Meal Timing 

Do any of these scenarios sound familiar to you? You become “hangry” when dinner time comes around because you’ve waited too long to eat and instead of making something nourishing you opt for the quickest thing you can find. Or, maybe you find yourself bingeing in the evening hours and eating past the point of fullness. If either of these sound familiar to you, know that you are not alone!

Eating a balanced meal or snack every few hours is going to be preferable and will help decrease the scenarios mentioned above. Spreading your meals and snacks out throughout the day can help decrease binging and eating past fullness, increase energy levels and mood, and also help to stabilize blood sugar. Eating every 3-4 hours is recommended.

Three reasons why the timing of meals is important:

1. Energy & Satisfaction- Food is called fuel for a reason. When food is digested and metabolized in our body it creates energy - the energy our cells need to function and we need to survive. Eating on a consistent schedule throughout the day is so important for this reason. Eating also helps us feel satisfied! For example, eating foods that contain carbohydrates release serotonin in the brain which is linked to feelings of well-being and happiness.

2. Decrease binge eating - Making sure to eat a snack or meal every few hours can greatly decrease your urge to binge eat. When you are intentionally planning out your meal and snack times you are far less likely to get to the point of feeling out of control around food and reaching for foods that are high in fat, sugar, and salt.

3. Stabilize blood sugar levels - Eating balanced meals and snacks is essential for maintaining normal blood sugar levels. We don’t want our blood sugar elevated for too long or lowered for too long. Eating balanced meals on a semi-consistent schedule is essential for managing blood sugar.

So, what does meal timing look like exactly? Check out the sample meal schedule below that includes breakfast, lunch, dinner, a snack, and dessert. Your meal schedule may look different then this depending on your lifestyle and preferences. The purpose of this is to help you visualize what a meal schedule might look like. As always, do what works for you! 

Sample Meal Schedule:

8am: Breakfast (Ex: overnight oats (oats, soy milk, chia seeds, peanut butter, and berries) )

12pm: Lunch (Ex: tofu and veggie hummus wraps)

3:30 pm: Snack: (Ex: raspberries, walnuts & dark chocolate snack plate)

7pm: Dinner: (Ex: veggie burger with a side of roasted sweet potatoes and side salad)

8:30pm: Dessert (Ex: chocolate banana “shake” (frozen bananas, soy milk, hemp hearts, and cocoa powder) )

What’s For Dinner?

No matter what your day to day looks like, here are some great and delicious recipes for plant-based dinners. If you’re running short on time, go for the shorter cooking time options and if you have extra time, or meal prep in advance, check out the longer timed options. 

Quick <15 minutes dinner ideas

Soba Noodle Stir Fry: Prepare soba noodles according to package directions (they take about 3-4 min.) while the noodles are cooking add your favorite veggies (thinly sliced) to a pan with a little olive oil. When the noodles and veggies are done combine together with a spicy peanut sauce. Check out this recipe for more details - Soba Noodle Stir Fry

Bean Tacos: Grab some corn tortillas, beans, veggies, avocado, salsa - whatever else you like and you got yourself a filling and delicious meal in no time at all! This recipe for chickpea tacos sounds amazing - Chipotle Chickpea Tacos

Pasta w/ Sauce: Pasta takes about 10-15 minutes to cook. While it’s cooking all you need to do is whip up your favorite sauce and you’re ready to go. Check out this delicious pasta dish - Creamy Vegan Pumpkin Garlic Pasta

Coconut Curry: A coconut milk based curry can come together easily and makes for a cozy and delicious meal. For protein I suggest using chickpeas, tofu, or red lentils and serving over white rice, brown rice, or quinoa. Here is a great recipe for quick Chickpea Curry that is sure to satisfy. 

Dinner ideas that take 15-35 minutes

Veggie Tofu Fried Rice: If you have leftover white rice this is a must! All you need is rice, frozen and/or fresh veggies, tofu, ginger, garlic, soy sauce, and some sriracha if you like the heat. I also like to add frozen pineapple to my fried rice for that salty + sweet combo. Here is a veggie fried rice that comes together in about 20 minutes Vegan Fried Rice 

Buddha Bowl: To create a delicious buddha bowl all you need is a grain, protein, some vegetables, and a delicious sauce. One of my favorite combinations is brown rice, tofu, roasted sweet potatoes, red peppers, kale, and tahini lemon sauce. All of this can easily come together in about 30 minutes. Here are some ideas to get you started:

Buddha Bowl Recipe

Build-Your-Own Buddha Bowl

Sweet Potato Chickpea Buddha Bowl

Mac & Cheese: A delicious vegan mac and cheese made with butternut squash or pumpkin can come together in about 30 minutes. Pair mac & cheese with veggies like broccoli or a side salad to create the perfect meal. Check out this easy recipe for Butternut Squash Mac & Cheese w/ Broccoli

Veggie Burgers: Homemade veggie burgers are packed with fiber and protein. Most veggie burgers can be made in around 30 minutes and can be paired with some roasted veggies, homemade french fries, or salad. Check out this easy recipe for 5 Ingredient Veggie Burgers

Hearty Veggie Bean Soup: Soup is another great choice for dinner. You can pack it with loads of veggies and beans and serve it with a salad and some crusty bread. Yum! Check out these amazing vegan soup recipes for inspiration: 

Vegan Tortilla Soup  

One Pot Minestrone Soup 

Chickpea Noodle Soup 

Snacks

You may not believe it but snacks are an important part of a balanced diet! I’ve heard so many people say that they need to limit snacking in order to control their food intake or stay healthy but the truth is having snacks in between meals actually helps us feel fuller and more satisfied which can actually decrease the chance of over eating. Furthermore, just like all of our meals, snacks are a useful tool to increase our nutrient intake such as through fruits, vegetables, and healthy proteins.

What makes a good snack?

The best snack will be a combination of carbs, protein, and fat. For example, eating an apple by itself is not going to be very filling but if you pair that apple (carb) with peanut butter (protein + fat) you have created a balanced snack that will give you both energy and satisfaction. 

Simple Snack Ideas:

Non-dairy yogurt + Chia seeds + Raspberries 

Whole wheat toast + Peanut butter + Banana slices

Hummus + Baby carrots + Red pepper slices + Pita bread

Simple Green Smoothie with 1 cup soy milk + 1 frozen bananas + 1⁄2 cup fresh or frozen pineapple + 1 cup spinach + 2 tbsp hemp hearts. Add all ingredients to a blender and blend until smooth.

Bottom Line

Both dinner and snack time should not be overlooked if you want to feel your best and thrive on a plant-based diet. Whatever area you are struggling with it’s always best to start with small sustainable changes that work with your lifestyle. This might look like planning what times you are going to eat meals and snacks and trying to stick to it on most days, packing snacks to bring to work, or planning out dinners for the week and stocking your freezer and fridge with quick and healthy meal ideas.

JUICES VS. SMOOTHIES: WHICH ONE IS BETTER FOR YOUR HEALTH?

Written By Hannah O’Shei, PNW Intern, Spring 2021

Both juices and smoothies have become thought of as a “must have” in the health and wellness world. Influencers even go as far as to say that certain combinations of juices or smoothies can cure illnesses, treat health issues, boost the immune system, help you lose weight, or cleanse and detox the body. In this blog post, I will explain the difference between juices and smoothies, go over the pros and cons of each, and dig a little deeper into some of the health claims about juice cleanses.

Juices

Juicing is a process that removes the pulp and skin from a fruit or vegetable while extracting the juices. The juice that’s leftover contains mostly water, sugar and some vitamins, minerals, and antioxidants. However, when we juice fruits and vegetables we lose many of the nutrients inside that would be found in the skin and pulp like dietary fibers and proteins. It’s also important to note that many of the vitamins, minerals, and antioxidants are contained within the skin and pulp meaning the nutrient content as a whole is going to decrease through the juicing process.

Pros

Juice can be tasty and satisfying and does contain some vitamins, minerals, and antioxidants. Juice can also be a good source of extra calories and fluids for someone who's sick or experiencing nausea. 

Cons

Juice lacks important dietary fibers found in whole fruits and vegetables - vitamin, mineral, and antioxidant content is also lowered. Juices are high in sugar and calories so consuming juice in excess can cause weight gain and blood sugar spikes. Juicing can be an expensive hobby to pick up - organic cold pressed juices can cost as much as $10 per serving and a quality juicer can cost anywhere from $100-$1000. Unpasteurized juice has a short shelf life and has the potential to grow harmful bacteria (side note: it is not recommended for pregnant women to consume unpasteurized juice due to this). Most of the health claims made about juices are not evidenced based.

Smoothies

Smoothies are usually made by blending together fresh or frozen fruits and vegetables with a liquid (ex: plant-milk, fruit juice, coconut water, etc). Oftentimes people add things like protein powder, liquid supplements, seeds, yogurt, nut butters, and more. Smoothies can also be made with fruit purees and concentrates instead of whole fruit and offer little to no fiber or protein - this is why it’s good to watch out for smoothies being sold at restaurants or fast-food places. For example, the Dairy Queen Mango Pineapple Premium Fruit Smoothie contains a whopping 55g of sugar and only 1g of fiber in one serving! Yikes.

Making smoothies at home however can be a nutritious and filling snack. Since smoothies are blended and not juiced, they have more fiber and other nutrients. Plus, you can throw in seeds, nut butters, protein powders and other add-ins to provide more healthy fibers, proteins, and fats. 

Pros

Smoothies are tasty and satisfying. They can be a great way to get in extra calories, protein, or other nutrients if you are struggling to meet your needs. Smoothies can also make a well-rounded snack - my favorite combination is frozen bananas, berries, soy milk, peanut butter, and hemp seeds. Smoothies made with whole fruits or veggies also contain dietary fiber which can help with blood sugar control and is beneficial for gut health. Smoothies can also be a healthy and delicious way to satisfy a sweet tooth - like this delicious Chocolate Peanut Butter Shake!

Cons

Not all smoothies are created equal - smoothies can be made with added sugar, purees, and artificial flavorings and have little to no real fruits or vegetables, fiber, protein, or healthy fats. This is why buying smoothies from restaurants and fast food joints should be met with caution. Most smoothies are also not high enough in calories to be considered a full meal - drinking smoothies as a meal replacement could lead to irritability, fatigue, and binge-eating. Price is another potential con since purchasing pre-made smoothies can be expensive and cost anywhere from $5-$10 per serving.

Juice Cleanses

Juice cleansing is a fad diet where you consume only juice for a short period of time, usually 1-3 days. Many claim that juice cleanses can boost your immune system, facilitate weight loss, increase your energy, detox and “reset your body”. However, there is no evidence to support these claims. Adding more whole fruits and vegetables to your current diet is a better, more cost effective way to consume vitamins, minerals, and antioxidants. We also know that juice is high in sugar and low in fiber, protein, and fat so switching to a juice only diet could have serious repercussions on the body like irritability, diarrhea, fatigue, nutrient deficiencies, and also can put you at a higher risk of developing disordered eating behaviors. 

What about Detoxing?

There are also claims that juice cleanses can help detox the body. Detoxing is the process of removing excess waste products and toxins from the body. However, there isn’t a food or beverage out there that can detox your body for you. Our body is equipped with a detox system of its own through the skin, respiratory system, immune system, intestines, liver and kidneys. All of these systems work together to help rid the body of potentially harmful substances before they build up and cause damage. 

Bottom Line

We know that eating more fruits and vegetables is associated with numerous health benefits and can lower our risk of chronic diseases like cancer, diabetes, and heart disease. Juice, however, should never be a replacement for whole fruits and vegetables in the diet. Juice is high in sugar and has little to no protein, dietary fiber, or fat which we need to get from whole food sources. The process of juicing also reduces the vitamin, mineral, and antioxidant content from fruits and vegetables and can also be costly to make. If you do enjoy drinking juice I suggest drinking it in moderation which would be around 6-8 oz. per day of 100% juice. Smoothies on the other hand can be a great way to get more fruits and vegetables into the diet because the fiber and nutrients remain in the final product. In addition, adding fortified plant milks, nut butters, and seeds to smoothies can make them a quick, balanced and nutrient-dense snack - perfect for people who are on-the-go. Juices and smoothies can both be part of a healthy and balanced diet. Taste preference, energy & nutrient needs, health concerns, and budget are all important factors when determining if adding juices and smoothies is right for you. 

LUNCH: THE PLANT-BASED WAY

Written By Hannah O’Shei, PNW Intern, Spring 2021

This is the second post in a three part series we’re doing on plant-based meals. As we mentioned here in the first post on breakfast, it’s important to eat three balanced meals throughout the day. Focusing on nutrient-dense foods and not skipping out on carbs, protein, and healthy fats is essential if we want to feel our best, and lunch is no different. Plus, during the afternoon it’s important we fuel our brain and body with nourishing food to get through that mid-day slump.

In this blog post, we’ll go over some handy meal prep tips, the importance of mindful eating, why you should be focusing on fiber-rich foods, and then share some favorite lunch recipes.

By the end of this, we want you to feel confident about making delicious, wholesome plant-based lunches.

Meal Prep Basics

Meal prepping can be a great way to ensure you eat a balanced and filling lunch each day. Here are some of the best tips for meal prepping:

1. Batch-cook things like brown rice, lentils, crispy tofu, roasted veggies, and/or beans. These plant-based staples are perfect for creating filling lunches throughout the week. You can portion batch-cooked food into individual meals/containers for each day of the week or just take them as you go.

2. Always plan ahead. Take some time to look up easy, plant-based lunches and recipes. Make sure you are jotting down the ingredients on your grocery list so you don’t have to run back and forth to the store. It’s also wise to set up a time each week for you to do batch cooking or putting together grab-and-go meals. A lot of people choose to do this on Sunday but you can do what works for your schedule.

3. Keep yourself stocked up on a variety of pantry staples. Dried lentils/beans, whole grains, canned beans, pasta, spices - you name it! These items last a long time and make a great base for hearty and satisfying lunches.

4. Always label and date foods you are cooking in batches. This helps you keep track of leftovers. You don’t want to accidentally eat spoiled food and you also don’t want to throw out perfectly good food. Most cooked foods last about 4-5 days in the refrigerator but you should always double-check. Still Tasty is a great resource.

Mindful Eating

Mindfulness has its roots in Zen Buddhism. It’s a way of tuning into the present moment with purpose but without judgment. Mindful eating has been shown to have many benefits. It can help us notice our hunger and fullness cues, give us a greater appreciation for taste and texture, and help us feel more satisfied at the end of a meal. Unfortunately, many Americans do the opposite of mindful eating - they work, multi-task, turn on a tv show, or scroll social media while they eat. All of these can cause mindless eating which means you’re not being present or aware of the connection between food and your body.

Next time you sit down for lunch try following these tips:

1. Put away all distractions - phone, tv, computer, work.

2. Aim for foods that are both comforting and nutritious.

3. Before beginning the meal take a moment to appreciate where your food came from or how it was made

4. Chew slowly, and enjoy every bite

5. Make a mental note of how the food is making you feel

6. Listen to your hunger/fullness cues - don’t stop eating if you’re still hungry but don’t force yourself to clean your plate if you're full.

Mindful eating is something you have to practice over and over again before it comes naturally and it’s okay if it feels strange at first! I suggest incorporating the practice slowly - try to start with one step at a time, and slowly build on that.

The Importance of Fiber

The average American only eats around 10-15g of fiber per day, which is well under the USDA recommendations. Adults need to get 25g-38g per day. Fiber plays an important role in both gut-health and overall health. Did you know that the healthy bacteria in our digestive tract feeds on fiber? As plant-based eaters it’s easy as long as you're aiming for plenty of whole foods and enjoying processed foods in moderation. 

Fiber tip: When adding more fiber to your diet start small - increasing fiber suddenly may cause bloating and gas. Example: try starting with a ¼ cup of beans each day, and gradually increase this over the next couple of weeks to 1 cup. This will help your digestive system adjust and decrease uncomfortable gas and bloating.

Fiber falls into one of two categories

Soluble: This type of fiber dissolves in water and forms a gel. It can help lower “bad” LDL cholesterol, reduce risk of heart disease, and help regulate blood sugar levels. It’s found in foods like beans/legumes, potatoes, brussels sprouts, avocado, carrots, apples, pears, broccoli, flax seeds, chia seeds, oats, sunflower seeds, barley, and more.

Insoluble: This type of fiber does not dissolve in water, it passes through the digestive tract adding bulk to stools, prevents constipation, and helps remove waste from the body. It’s found in foods like whole grains (wheat bran, brown rice), carrots, parsnips, potatoes, celery, cucumber, eggplants, beans/legumes, nuts, raspberries, strawberries, grapes, kiwis, and more.

Adding fiber to lunches is easy on a plant-based diet. Check out some of these fiber-rich recipes below.

Quick <10 minutes lunch ideas

Chickpea “Tuna” Sandwich: Mash chickpeas with vegan mayo or hummus, chopped celery, dill, old bay seasoning, pickles, and serve on whole wheat bread with lettuce and tomato. This one made with tahini sounds delicious -  Vegan Chickpea No-Tuna Salad Sandwich  

Tofu & Veggie Wraps: Grab some smoked or marinated tofu (I like the baked teriyaki tofu from Trader Joe’s) and wrap in up in your favorite wrap, hummus, and fresh veggies.

Loaded Greek-Inspired Salad: Add salad greens to a bowl with chickpeas, red pepper, tomatoes, olives, and vegan feta. Check out this recipe - Vegan Greek Salad 

Quick Black Bean Burritos: Heat up black beans and spices in a pan with a little olive oil, add to large wrap with vegan cheese, sliced red peppers, and avocado.

Kale & Chickpea Salad: Just throw together some chopped kale, a creamy vegan dressing, and roasted chickpeas. You could also add smoked tofu or extra veggies. Here is a great basic recipe for Easy Massaged Kale Salad

Lunch ideas that take 15-30 minutes

Easy vegan fried rice: Use parboiled brown rice (cooks in 10 minutes) then add to a pan: cooked rice, sesame oil, frozen peas, corn, pineapples, crumbled tofu, ginger, garlic, turmeric, and low-sodium soy sauce.

Sweet Potato & Black Bean Burritos: Bake up some sweet potatoes and add them to a burrito wrap with black beans, avocado, salsa and enjoy.

Sweet Potato Chickpea Bowl: A bowl loaded with veggies, chickpeas, and a delicious tahini sauce.

Soba noodle peanut salad: Cook up some soba noodles, drain and rinse under cold water, add to a bowl with spicy peanut dressing, thinly sliced veggies, and green onions.

Chickpea Curry: Sauté some onion and garlic with a little oil, add curry powder, chickpeas, spinach, and coconut milk then serve with rice or quinoa.

Pesto Pasta Salad: Add vegan pesto, tomatoes, spinach, and broccoli to cooked pasta.

Tofu Spring Rolls: Prepare rice paper rolls and add tofu and fresh veggies. Serve with spicy peanut dipping sauce. Check out this 15 minute recipe for Vegan Tofu Spring Rolls

Bottom Line

Lunch doesn’t have to be boring or bland. Using these handy tips, tricks, and recipes will help you feel confident to tackle lunch time and become a plant-based pro.

SKIN HEALTH ON A PLANT-BASED DIET

Written By Hannah O’Shei, PNW Intern, Spring 2021

Skincare is having a huge moment right now - for good reason. What we put on our skin is one important way to support skin health and appearance but what we put in our body may play an even bigger role.

The skin is the largest organ system in our body. Our skin is tough, waterproof, and acts as a barrier to everything from sunlight to bacteria. Our skin also plays a major role in nutrition. The skin helps convert sunlight into vitamin D which is essential for things like calcium absorption, bone growth, the immune system, and regulation and secretion of insulin. Skin has some incredible abilities so it’s important we take care of the skin we’re in.

How Can We Support Skin Health Through Food?

There are some basic things we should be focusing on in our diet to support our skin health; fruits and vegetables, healthy fats like omega-3-fatty acids, as well as probiotic and prebiotic-rich foods. 

What about collagen? We shed some light on that below as well. 

As always, aiming for an overall healthy eating pattern is key. 

Fruits and Vegetables

Eating a diet rich in fruits and vegetables is one of the best ways to support our skin. Fruits and vegetables are rich in vitamins, minerals, phytochemicals, and antioxidants all of which work together to protect our skin from damage. Antioxidants, for example, fight free radicals in the body which destroy and damage our cells. 

Vitamin C which is found in citrus fruits, cantaloupe, kiwi, papaya, strawberries, tomatoes, red bell peppers, broccoli, and even sweet potatoes aids in the production of collagen, skin regeneration, and might have photoprotective benefits - meaning it could help protect our skin from sun damage.

Carotenoids which are naturally occurring compounds found in fruits and vegetables, act as powerful antioxidants in the body that may help with skin health and appearance and could have other benefits like reducing our risk of cancer. Carotenoids give many fruits and vegetables their red, orange, and yellow appearance however, in green vegetables, the presence of chlorophyll is more visible. Some common carotenoids are beta carotene, lycopene, and lutein. 

• Beta carotene is found in foods like carrots, sweet potatoes, winter squash, spinach, kale, cantaloupe, and apricots.

• Lycopene is found in foods like tomatoes, grapefruit, watermelon, guava, and papaya.

• Lutein is found in foods like dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, asparagus, and lettuce.

Overall, focusing on a diet rich in fruits and vegetables means that you are eating an abundance of these protective compounds - they are great for our skin health!

Omega-3-Fatty Acids and Unsaturated Fats

Omega-3-fatty acids are found in plant-based foods like walnuts, chia seeds, flaxseeds, hemp hearts, soybeans, seaweed, and algae. There is evidence that omega-3 fatty acids are beneficial for skin homeostasis which means that our skin can effectively perform functions like temperature regulation, water retention, and protection. Furthermore, it promotes healthy aging, skin appearance, and wound healing. Omega-3-fatty-acids may also help reduce the risk of skin cancer and sun damage.

Unsaturated fatty acids also play an important role in cellular water retention - meaning eating healthy fats is one way to keep your cells and skin hydrated. These healthy fats are found in oils like safflower, avocado, canola, and olive oil as well as nuts, seeds, and avocados. 

Probiotics and Prebiotics

You may be surprised to hear that gut health also plays a role in skin homeostasis. Maintaining a healthy gut may also help prevent and treat inflammatory skin conditions like acne and psoriasis.

Probiotics are living microorganisms. They help to populate the gut with healthy bacteria. Probiotics can be found in foods like tempeh, fermented vegetables like kimchi and sauerkraut, yogurt and kefir (both vegan and non-vegan varieties are made using probiotics), and also miso.

Prebiotics are used as food for the bacteria living in our gut. When we feed our gut prebiotic-rich foods we are supporting a healthy gut which in turn helps support other organ systems- including our skin. Resistant starches which are prebiotic in nature are found in foods like under-ripe bananas, garlic, asparagus, artichokes, onions, and oats.

You can learn more about probiotics and prebiotics here .

Collagen Supplements - Myth vs. Science

What is collagen? Collagen is a protein (composed of amino acids) and it’s the main component of connective tissues in the body. Collagen-based protein powders and supplements are made from processed animal parts. Bovine collagen for example is made by boiling cow bones and cow by-products. 

Why do people take collagen supplements? When we age there is a decrease in collagen production which results in wrinkles, sagging, and can also weaken joints and tendons. The food and supplement industry has started advertising collagen supplements to fix these targeted issues and there are many claims that consuming collagen will boost collagen synthesis directly. There are some major flaws with this logic though. When we take collagen supplements our body breaks it down and then uses the amino acids where it sees fit. This means that the collagen we consume may be used for something entirely different than what it says on the supplement bottle. It’s important to note that the research on collagen supplements is on-going but so far there is not enough evidence to say that it can prevent or slow down the normal aging process any more than a balanced diet would.

Does plant-based or vegan collagen exist? No, despite it being advertised heavily. True collagen is only animal-based. However, there are some collagen-boosting powders on the market for those following plant-based diets. These collagen-boosting powders contain the nutrients required to synthesize collagen in the body such as protein, vitamin C, biotin, zinc, and copper.

When it comes to collagen and collagen-boosting supplements I say save your money and focus on eating a well-rounded plant-based diet!

Bottom Line

Eating an overall healthy diet with a focus on fruits, vegetables, healthy fats, probiotics, and prebiotic-rich foods can help support skin health and appearance. It’s no wonder that people who follow a plant-based diet tend to have radiant skin, right? ;)

Let’s note though that eating a healthy diet doesn’t mean you’re immune to aging. Getting wrinkles, sagging skin, acne, and cellulite are all perfectly normal - and it’s also important to note that skin appearance has a lot to do with our genetics!

The best thing we can do for ourselves is to eat an overall healthy diet, wear sunscreen, stay hydrated, stay active, and find ways to reduce stress. There are many factors involved in maintaining healthy skin and diet is just one piece of the puzzle.

Breakfast: The Plant-Based Way

Written By Hannah O’Shei, PNW Intern, Spring 2021

How Important Is Breakfast And Why Should We Eat Balanced Meals?

Have you ever heard of the old adage, “breakfast is the most important meal of the day”? You might be surprised (or not) to find out that this slogan wasn’t created by health professionals. Instead, it was used to sell breakfast products like cereal, bacon, and eggs. In reality breakfast, lunch, and dinner are equally important. Eating balanced meals throughout the day not only gives us the energy and nutrients we need to live but also helps regulate blood sugar, improves mood and well-being, and keeps us satiated. The problem when it comes to breakfast is that many people don’t eat a balanced breakfast or they just skip it entirely.

Studies done over the last decade have shown that skipping breakfast is associated with poor diet quality as well as an increased intake of added sugars and saturated fats. This is most likely due to people opting for more snack foods throughout the day and increased occurrences of bingeing. Eating three balanced meals spaced throughout the day is beneficial for many reasons. It helps with fullness and satiety, can improve cognitive performance, increase feelings of well-being, and have positive effects on weight maintenance and metabolism.

According to the 2020-2025 Dietary Guidelines for Americans, breakfast cereals and bars make up about 7% of the added sugar in the average American diet. This isn’t a huge number but it’s an important reminder to be wary of breakfast foods with a lot of added sugars. On the other hand, breakfast cereals that are lower in added sugar, fortified with vitamins and minerals, and made with whole grains can be a good addition to your diet and also make a quick and filling snack. If you do opt for breakfast cereal on some days of the week, I suggest pairing it with fortified soy milk and fresh fruit. 

What Nutrients Are Important To Have During Breakfast?

Fiber 

Fiber, a type of carbohydrate, helps us feel fuller longer, improves digestion, and is beneficial for the healthy bacteria that live in our gut. Adding fiber to breakfast is easier than you might think! Try adding fresh fruit, cooked or raw veggies, whole grains from oats or bread, and seeds like hemp, chia, and flax to boost the fiber content of your breakfast. 

Calcium

Adding calcium-rich foods to breakfast is important because this mineral is essential for bone health as well as many other functions in the body (such as muscle contraction, releasing hormones, blood clotting, and more). Most adults should be eating around 1000mg of calcium each day so getting calcium in at breakfast can help meet your needs. Calcium is found in many plant-based foods like dark leafy greens, seeds, tempeh, tofu, fortified soy milk, and many other foods. Be sure to double-check your non-dairy products like cheeses and yogurts to see if they are fortified with calcium - if they aren't, try swapping them for ones that are.

Fats

Adding healthy fats to breakfast will not only make your meal more satisfying but has numerous health benefits. Try adding walnuts and chia seeds to your breakfast which contain ALA, a type of Omega-3-fatty-acid. Replacing saturated fats with healthy fats like these help reduce “bad” LDL cholesterol and reduce our risk of heart disease and stroke. Saturated fats are mainly found in animal products like dairy, meat, and eggs but are also found in many processed foods and coconut oil. Unsaturated fats are found in plant oils like olive oil, sunflower oil, canola oil, nuts, seeds, avocados, and many other foods.

Heart-healthy swaps to decrease saturated fats

• Swap coconut oil for olive oil when cooking and baking

• Swap eggs and cheese for tofu and nutritional yeast

• Swap bacon for tempeh bacon

Carbs

This might be an obvious one but it’s important to mention. Carbohydrates have gotten a really bad reputation (see our blog post on this here). Don’t be mistaken though, carbohydrates are essential for our body and give us the energy our muscles and brain needs! Carbohydrate-rich foods like whole grains, legumes, vegetables, and fruit are so important if you want to feel your best and should be consumed throughout the day. It’s recommended that adults get between 45% - 65% of their daily calories from carbohydrates. 

Protein

Protein is another important part of a balanced breakfast. Contrary to popular belief it’s not that difficult to meet protein needs as a vegan or vegetarian as long as you’re eating a variety of foods each day and eating enough calories. Some great plant-based protein options for breakfast include tempeh, tofu, peanut butter, and fortified soy milk. 

How to Boost Your Gut Health During Breakfast

What we eat directly affects our gut microbiome (the bacteria living inside our gut). A diet rich in whole plant foods, fiber, prebiotics, and probiotics helps to support a healthy gut and has benefits beyond good digestion. There is an expanding body of research that suggests the gut microbiome influences immune health, neurotransmitters in our brain, disease, and health outcomes. The evidence also points to plant-based diets and high-fiber intake as being the most beneficial eating patterns for our gut microbiome. 

Here are some tips on how to boost your gut health during the first meal of the day:

• Sprinkle chia seeds, hemp hearts, and flax meal over foods or add to smoothies, oats, and porridge.

• Add veggies in wherever you can such as adding spinach or kale to smoothies or serving breakfast with a side of potatoes, peppers, and onions or steamed greens. 

• Add fermented foods like sauerkraut, tempeh, kimchi, and yogurt. Tempeh bacon is a great alternative to meat and sauerkraut or kimchi are so yummy on breakfast sandwiches. Yogurt is great on its own or used in a yogurt parfait or overnight oats.

Quick Breakfast Ideas

Now that you know how beneficial breakfast can be to a well-balanced, plant-based diet you might be wondering where to begin. These options below take less than 10 minutes to prepare and are perfect if you’re always feeling rushed in the morning.

Oatmeal or Yogurt Bowls : Just add your favorite fruit, nut butter, and seeds (like chia, hemp, flax, or pumpkin). 

Avocado Toast: Mash avocado on two slices of whole-grain toast, top with nutritional yeast and hemp hearts or pumpkin seeds.

Protein-Packed Smoothies: Try frozen bananas, spinach, fortified soy milk, peanut butter, and ground flaxseed. The possibilities are endless when it comes to smoothies so experiment with whatever you like! Check out this recipe: Chocolate Protein Shake (without protein powder)

Overnight Oats or Chia Seed Pudding: Make these the night before and grab on your way out of the door. Check out this recipe: Peanut Butter Overnight Oats

Frozen Vegan Waffles: Just pop them in the toaster! I suggest spreading them with some peanut butter for extra protein and health fat and then serving them with fruit.

Breakfast Ideas For When You Have More Time

These breakfasts take longer, between 15-40 minutes. Perfect for the weekend, working from home, or if you just have more time on your hands.

Tofu Scramble: Just add your favorite veggies and serve with a piece of toast, roasted potatoes, or even pancakes. Check out this recipe: Southwest Tofu Scramble

Homemade Waffles: Serve with fruit, a side of veggie sausage, and steamed kale. These are my favorite.

Breakfast Burritos: Just make tofu scramble add in some black beans, kale, and red peppers, and serve in warm tortillas. Check out this recipe: Cheddar Bacon Breakfast Taquitos 

Banana Pancakes: Serve with non-dairy yogurt and breakfast sausage. Check out this recipe: Vegan Banana Pancakes 

Breakfast Sandwich: Add vegan egg, veggie sausage, vegan cheese, spinach, tomato, sauerkraut, and vegan mayo to a toasted whole-wheat bun.

Bottom Line

Eating a balanced breakfast can have many benefits such as improved diet quality, improved mood and well-being, improved cognitive performance, sustained energy, improved blood sugar control, weight maintenance - the list goes on! On the other hand, skipping breakfast can lead you down the path to low-energy, mood swings, decreased sense of well-being, bingeing, and poor overall diet quality. Skipping meals could also put you at risk for a nutrient deficiency.

Focus on fiber-rich foods, calcium-rich foods, healthy fats, carbohydrates, and protein which will help you meet nutrient needs on a plant-based diet and keep you feeling good. Even if you have limited time, you can still have a very nutritious meal in the morning.

Breakfast is important for so many reasons so don’t skip out!  

New Year's Resolutions That Have Nothing To Do With Weight

Written By Hannah O’Shei, PNW Intern, Winter 2020

You probably aren't surprised to hear that one of the most common New Year’s Resolutions is weight loss. Even though this goal may be well-intentioned it’s rarely sustainable and can leave a person feeling out of control around food and ultimately defeated. This year let’s reframe how we think about health with these five New Year’s resolutions that have nothing to do with weight loss.

Be More Plant-Based

Thinking of starting a new diet? Think again. We know it’s important to eat healthy but you don’t need to start a new diet to do that. In fact dieting can lead to some unhealthy behaviors like obsessing over calories and binge-eating. Instead of starting a new diet or feeling pressured to become vegan overnight I recommend making more small, sustainable steps. Eating more plant-based foods can be a great way to increase your vegetables, fruit and fiber intake while saving animals and making a positive impact on the environment.

When going plant-based you don’t have to have an all or nothing mentality. If it’s more practical for you to stop eating meat on weekdays, or choosing non-dairy milk in your coffee then start with that! Everyone is different but in general long-term changes can only happen if you make your goals realistic and practical for your lifestyle. 

Here are some more ideas to start eating more plant-based:

1. Add beans or legumes to recipes in place of ground meat

2. Look up how to veganize one of your favorite meals

3. Prep veggies and fruit ahead of time for easy portable snacking throughout the day

4. Try a new vegan alternative each month. Next time you’re out shopping grab a non-dairy ice cream, cheese, or plant-based meat alternative you haven't tried before! It’s exciting to discover new foods. Plus, eating a mix of whole foods and fun-foods can make eating a more plant-based diet feel flexible.

Shop More Locally

Putting money into local businesses is just one thing we can do to lessen our carbon footprint, support our local economy, and uplift our community. If this pandemic has taught us anything it’s that we need to support the people around us. This resolution can be as simple as stopping at the farmer’s market once a week to pick up local veggies, or as big as only buying what you need from local or independent shops for a whole month (or year if you’re ambitious). Being more mindful about where you spend your money will help give you a new perspective. Maybe you’ll even start to realize that you don't need to buy as much stuff as you thought. 

Be More Sustainable

First, let’s talk about what sustainability means. To put it simply sustainability is the ability to exist constantly. There can be environmental, economic, and social sustainability. A more in depth definition would be to say that it means meeting our needs without compromising the ability of future generations. For example eating a more plant-based diet is more sustainable than supporting the meat industry. There are so many ways to be sustainable in your everyday life. 

Here are a few ideas on how to be more sustainable:

1. Start a compost bin - Composting helps to divert food waste from landfills which minimizes harmful greenhouse gas emissions. We may think that throwing away food doesn’t hurt the environment because it’s organic material but in reality rotting food releases methane gas into the atmosphere. This stylish compost bin is our favorite for any size kitchen.

2. Reduce single-use plastic- Plastic pollution is a real problem and unfortunately the pandemic has made it even harder to utilize things like reusable containers and bags. Many stores have banned them for the moment but there are other ways we can reduce our plastic waste. One idea is to always bring water and snacks when you go out, which will limit some of your need for buying single-use plastics. Another idea is to swap your household items like your typical shampoo and conditioner bottles with a low-waste shampoo and conditioner bar instead. There are so many awesome companies now that specialize in low-waste and plastic free goods!. Swapping some of your plastic items with a zero-waste option can help reduce your plastic waste substantially. Start small and make lasting changes. 

3. Shop second hand- Thrifting is a great way to be more sustainable. Buying clothing and other second hand items keeps them out of landfills which saves both energy and water. Another great thing about thrifting is that you can find some amazing things for a fraction of the price. Tip: Before I go to the thrift store I often like to make a list of items I need/want and then when I get there it’s easier for me to scope them out. If you don’t find what you want at first you can always try another thrift store or check back again in a week or month.

Bring More Mindfulness Into Your Day

Mindfulness is a way to stay in the present moment and be more aware of our actions and intentions. Practicing mindfulness can help with both mental and physical well-being which is so important right now. Creating a new year’s resolution around being more mindful can look many different ways so it all depends on what your goals are. 

Here are some ideas to get you started:

1. Start a morning routine that is calming and enjoyable. Stretch, read a few pages of a book, go for a walk, have a cup of tea. Whatever feels good for you! Routines can help make us feel more grounded and give us the motivation to take action.

2. Join a virtual yoga or meditation class. Both yoga and meditation have been shown to improve mood and overall well being. These practices may benefit you if you are feeling stressed or anxious about the world around you. 

3. Start a journal. Many people swear by this! Keep a journal to write your thoughts, things you are grateful for, your goals, etc. 

Fun Exercise/Movement

Another popular new year’s resolution is to start a new exercise routine or get a gym membership. We all know how important exercise is for our health and how physical activity can boost our energy and mood but it can also be really hard to stick with. Why is that? Exercise is often associated with the goal of weight loss. For some, this can turn into something that makes us feel bad about ourselves and our body. If you want to stay active, the best way to do that is to find movement you truly enjoy and that doesn’t have you obsessing over your physical appearance. Do you enjoy hiking, swimming, playing frisbee, walking your dog, yoga, dancing or roller skating? You don't have to do the typical things like lifting weights or running 5 miles a day to be healthy! Experiment with different options to figure out what you truly enjoy doing for movement and try to have fun in the process.

Bottom Line

I hope this list has inspired you to start a new resolution or goal that isn’t centered around your body weight. Here is your reminder that you don’t need to change your physical appearance to be a happier and healthier version of yourself. And remember, if you do want to make lifestyle changes like the ones listed - start small, be practical, and do what makes you feel good!

Happy New Year!

How to Support Small Vegan Businesses Over the Holidays

Written By Hannah O’Shei, PNW Intern, Winter 2020

Supporting vegan businesses during the holidays is just another way we can use our dollars to vote for a more compassionate world. Also, when we give our money to small vegan businesses we know that it’s going directly to someone who shares the same values and ethics as us. This is a great way to show them support and love during these difficult times and get something amazing in return. All links are direct to the company whenever possible and there are absolutely no Amazon links included.

I hope you enjoy this list of incredible vegan businesses and products and find the perfect gift for someone you love. 

Lagusta's Luscious

Lagusta’s Luscious is a vegan owned artisanal chocolate company based in New Paltz, NY. Lagusta’s Luscious is committed to social activism as well as ethically and locally sourced ingredients. Order some mouthwatering tahini meltaways, the winter wonderland box (pictured), or buy the owner’s chocolate cookbook “Salty + Sweet”. The chocolate lovers in your life will be so happy that you did.

L'Artisane Bakery

L’Artisane is a Hispanic owned vegan bakery based in Miami beach, FL. They offer nationwide shipping of their award winning croissants perfect for a cozy holiday at home or a gift for the foodie in your life. Just look at how gorgeous they are!

Dr. Cow

Dr. Cow is a vegan cheese maker based in Brooklyn, NY. Crafting vegan cheese by hand since 2004! They can ship 5 packs or 10 packs of their delicious aged cashew cheese which come in five gourmet flavors.

Wendy's Vegan Kitchen 

Wendy’s Vegan Kitchen is a vegan cheese maker based in NY. All of her cheeses are handmade in small batches and come in mouthwatering flavors like fig and fennel and taste of india. Her cheeses are made with all sorts of fun ingredients like the Garden of eden cheese (pictured) which contains white truffle salt and beet powder. 

Farm Sanctuary Be Kind Water Bottle

Keep hydrated and spread awareness for the animals with this cute stainless steel thermal water bottle from the Farm Sanctuary. 

Leaf Shave

Leaf is a small business that cares about the environment. They make plastic free razors, shaving kits, and a vegan shave bar (pictured). Giving someone the gift of a high-quality eco-friendly razor and shave bar is a great way to show you care.

S'Wheat Straws 

I met Misha, the owner of this small straw company that uses a byproduct of wheat production, at a talk I gave on Plant-Based diets and their positive impact on the planet. I was super impressed by these straws and the idea around them, especially because they use something that would normally be thrown away AND they’re compostable. Mainly found in high end restaurants, you can grab some for yourself or your host by contacting the email address directly. Tell Misha I sent you.

Stasher Bag

Stasher Bag makes a durable, stylish, and high-quality reusable silicone bag. They come in an assortment of sizes and colors. I love the large Stasher bag to freeze bananas so I can make my morning smoothie, and the smaller ones to pack snacks for hiking adventures.

Food 52 Bamboozle Bamboo Compost Bin

This countertop compost bin is stylish, compact, and perfect for those who live in an apartment or small space. An added bonus is that this compost bin is made of biodegradable material and it’s only $40!

Lush Packaging free Shampoo Bar

Lush is a 100% vegetarian (although, they do offer a wide range of vegan products like this shampoo bar), handmade, and cruelty-free skincare company offering lots of low waste and packaging free products that will be sure to make you feel great. 

Woodstock Sanctuary Handmade Ceramic Mug

Support the animals by purchasing a Woodstock Farm Sanctuary mug! Can’t you just imagine sipping vegan hot chocolate out of this on a cold winter night? So cozy!

Queer Candle Co. Spiced Pine Soy Candle

This spiced pine soy candle from Queer Candle Co. would be a perfect holiday gift for that special someone, or for yourself! I know I want one. Queer Candle Co. is a queer-couple-owned business who have been making candles since 2017. 

Bearaby Eco-velvet Napper

Bearby makes vegan-friendly, eco-friendly, chunky weighted blankets. This eco-velvet napper is made from marine plastic and is 100% upcycled. So cool! It’s luxurious, stylish, and may even help you get a better night’s sleep!

Noize Andrea-Vegan Sherpa Slippers

Noize is a vegan and cruelty-free clothing brand. They offer a wide range of items but these slippers really caught my eye. Honestly, I don’t think I would ever want to take these off! They are perfect for all those people in your life who are working from home right now.

Maya's Cookies Deluxe Holiday Cookie Tin

You really can’t go wrong with cookies. The Deluxe Holiday Cookie Tin from Maya’s Cookies Features four holiday flavors like Classic Gingerbread, Sparkle Sugar Cookie, White Chocolate Cranberry, and Chocolate Peppermint S'mores. Maya’s cookies was founded in 2015 by Maya Madsen the website states, “Maya's Cookies is America's #1 Black-Owned Gourmet Vegan Cookie Company” 

Vegan Wines Club Sampler Trio

The Club Sampler Trio from Vegan Wines features three hand selected seasonal vegan wines. Vegan Wines is a subscription based club and vegan wine shop that ships to 41 states. Perfect gift for the vegan wine lover!

Farm Sanctuary Pig Shaped Cutting Board

Another cool product offered by the Farm Sanctuary shop, a pig shaped cutting board! This wooden board is handcrafted with sustainable wood in Vermont. Perfect for that vegan who spends all their time in the kitchen. 

Karma Baker The Donut KarmaBox

Two words, VEGAN. DONUTS. Karma Baker is a vegan and gluten free bakery based in CA and they ship donuts, brownies, cakes nationwide! If you know someone who is gluten free or someone who just loves delicious baked goods this gift is a must! I’m not even gluten free and I want them.

BeetxBeet 

Beet x Beet is a female and LGBTQ owned clothing company based in LA. Jacky Wasserman the owner/designer behind BeetxBeet says her designs are inspired by street, skate, art, music, food, and tattoo culture. All of their clothing is ethically made in LA. Perfect for the vegan in your life who is a little edgy.

Noize

Noize is a cruelty free outerwear brand. Their coats are made using vegan fur, wool, and leather alternatives. They are known for their winter coats but they also have a selection of vegan boots, slippers, hats, mittens, and anything else you might need for winter. They even make winter coats for dogs! I mean, how freaking cute!

Vegetaryn

Vegetaryn is a small female owned clothing brand that started in 2014. They offer a cute selection of printed t-shirts and sweatshirts perfect for the younger generation of vegans who like to make a statement. 

Matt and Nat

Matt and Nat which stands for “Material and Nature” is a vegan brand that makes premium vegan leather bags, purses and accessories. All of their items have a sleek and stylish look and are made to last. One of their bags would make the perfect accessory for the fashionista in your life.

Keep Company

Keep company is an LA based vegan goods company. Their main thing are these classic sneakers perfect for that laid-back vegan dude in your life!

Brave Gentlemen

Brave Gentlemen makes high end vegan clothes, shoes, and accessories. Many of the materials they use are sustainably sourced using recycled materials but you would never know from looking at it! Perfect for the stylish vegan dude in your life. 

More Plants Less Waste by Max La Manna

You may have seen Max La Manna’s reels on IG where he makes quick and easy vegan meals using kitchen scraps. In his new cookbook More Plants Less Waste you can learn how to do it too! This will totally inspire that friend who is always talking about “zero waste” living. This book is really cool and definitely on my christmas list. 

Southern Vegan by Lauren Hartmann

Lauren is the creator of the vegan blog Rabbit and Wolves. In her debut cookbook she offers up a delicious take on traditional Southern dishes. Some of the featured recipes are chicken and biscuits, gumbo, bbq wings, and beignets. Yum!

Plants Only Kitchen by Gaz Oakley

In this new book from Gaz Oakley, he offers up over 70 simple and easy, protein-packed recipes. Gaz Oakley is a classically trained chef who worked his way up in the restaurant industry before becoming vegan. He is now quite popular for whipping up some masterful vegan creations. Click on the link to get a signed copy of his new book.

Vegan Baking for Beginners by JL Field

This book would be a great gift for a new vegan or transitioning vegan who loves to bake. It will teach you all you need to know about the basics of vegan baking. 

Happy Holidays! We hope yours are filled with joy, warmth, and are as safe as possible!

Plant-Based Thanksgiving In 2020

Last year I wrote an extensive post on How to Have a Happy Thanksgiving When You’re Plant-Based. Little did I know that a lot of my advice, such as “do your own thing, you can see your family another time”...would be so relevant a year later. 

I’m not here to tell you what to do and as a dietitian, it’s my job to guide and support you in your food decisions. However, I’m also a person who lived through the height of COVID in NYC in March so I am going to stress this here anyway: stay home. Please. It is NOT worth seeing your family this year. It’s not worth getting together with friends either. The silver lining is, you can do your own thing and no one should (or has the right to!) get upset or take it personally. If they do, they’re wrong, 100%.

Let’s make the most of this by cooking whatever we feel like or ordering in to support local businesses. The best part is, we don’t have to be subjected to turkey if we don’t want to! I know that is a small victory but, we have to take what we can in these dark days. 

My husband, toddler, and I will be having a delicious home cooked meal this year and will be checking in with our families via Zoom. I wanted to share our menu in case it inspires you for your own:

• Cheeseboard from Riverdel with Cheezhound options + a baguette

• Seitan’s Helper Turkey Roast (we’re getting ours from Orchard Grocer which is still taking orders until this Sunday, 11/22)

• Creamy Brussels Sprouts veganized with Silk Heavy Whipping Cream

• Stuffing from Isa Chandra Moskowitz’s Holiday Cookbook

• Roasted delicata squash

• Chocolate pie

This is a ton of food for us and I can’t guarantee that our 3.5 year old is going to touch any of it but I’m looking forward to the leftovers for days on end! 

If you are local to Brooklyn/NYC and don’t feel like cooking or just want to get some extras, there are a few places that are taking special Thanksgiving orders for take out, including:

Modern Love (order by Sunday, 11/22)

Mariolino’s (order by Sunday, 11/22)

Orchard Grocer (order by Sunday, 11/22)

Terms of Endearment for your pie needs (order by Sunday, 11/22)

Clementine Bakery also has delicious vegan pies for order (by Saturday, 11/21)

If you scroll down to the food section in my original post, there are options for faux turkeys and other recipes to try that I highly recommend. 

I know that this year will likely look much different for you and I am sorry to all of us that this is the way that it is. The nice thing is that there are less expectations, hopefully less fights, no annoying travel, good food that you actually want to eat, you can wear whatever the heck you want, and it will make next year’s celebration that much more special when we can finally all be together. Happy Thanksgiving all!