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To feed the mind is to feed the body.

Crunchy Green Beans Amandine Recipe
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Crunchy Green Beans Amandine Recipe

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Plant-Based Maple Pumpkin Pie Recipe
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plant-basedalmondcrustmaplepumpkinpieby:complementpumpkinpie,themostquintessentiallythanksgivingdessert.wehavetakenthistraditionaltreatandturneditintoahealthyplant-basedversionthatisstillguaranteedtodelightallwhotasteit.finishyourfallfeastoffwiththisdeliciousdessertorevenhaveasliceinthemorningtogowithyourcupofcoffee!ingredients: forthecrust:1½cupsalmondflour¾cupwholewheatorgluten-freeflour(opt.replace¼cupwithcomplementunflavoredprotein)½teaspoonsalt7tablespoonswater1tablespoonmaplesyrup forthefilling:1½canspumpkinpuree(22½oz)⅓cupmaplesyrup½cuppitteddates½cupplantmilk¼cuparrowrootpowder1teaspoonvanillaextract2tablespoonspumpkinpiespice directions forthecrust:preheatovento350.addalldryingredientsintoabowlandstirtocombine.addthewaterandmaplesyrupandstiralltogetheruntilacohesivedoughforms.kneadabitwithyourhandstomakesureitstaystogetherandfromaball.placebetweentwopiecesofparchmentorplasticwrapandrolloutwitharollingpinuntilabout¼inthickanditextendsbeyondthecircumferenceofyourpiedish.transfertherolledoutdoughtoyourpiedishandpressinevenly.pokesomescatteredholesinthebottomofthecrustwithafork.bakefor20minutesoruntillightlygolden.removeandletcool. forthefilling:soakdatesinhotwaterfor20minutes,thendrain,squeezingallliquidout.addallofyourfillingingredients,includingdraineddates,intoyoublender.blenduntilcompletelysmooth.pourintopar-bakedandcooledcrust,andputitinyour350oven.bakefor40minutesuntilthetopissetandsmoothtothetouch.allowtocoolbeforetransferringtotherefrigeratorandchillingovernight.itmustbechilledallthewaythroughtocutproperly.enjoywithsomecoconutwhiporonitsown!recipeby:

Plant-Based Maple Pumpkin Pie Recipe

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Creamy White Bean & Sweet Potato Stew  Recipe
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creamywhitebean,sweetpotatoandkalestewby:complementblendingaportionoftheingredientsinthisrecipemakesforathick,creamy,andalmostchowder-likeconsistencythatwilleasilyfillyourbellyandbringyoucomfortonachillyevening.whiteororangefleshedsweetpotatoeswillmakeforthemostpleasingcolorswhenblended,andyoucanadjustthechiliamountdependingonhowmuchofakickyouwant.ingredients: 1tablespoonoliveoil1mediumyellowonion,smalldice1mediumcarrot,smalldice1stickcelery,smalldice3clovesgarlic,minced1teaspoonchiliflakesoraleppopepper4cupscookednavybeans,drainedandrinsed4cupsvegetablestock1lemon2teaspoonsseasalt3cupspackedchoppedlacinatokale(roughly1smallbunch)¼cupflatleafparsleyleaves,chopped¼cupcomplementunflavoredprotein directions heattheoilinamedium-largesouppotovermediumheat.addtheonions,carrots,andcelerytothepotandstir.sautéthevegetablesuntilslightlysoftened,about5minutes.tothepot,addthegarlicandchiliflakes.stirandcookuntilgarlicisfragrant,about30seconds.addthenavybeanstothepotandstir.addthevegetablestocktothepotandstironcemore.bringtoaboil.onceboiling,ladlehalfofthestewintoanuprightblender.addyourcomplementunflavoredproteinandcarefullybringthespeedoftheblenderuptohighandblenduntilsmooth.pourthisblendedportionbackintothepotandaddthesalt.addthekaletothepotandbringthestewtoasimmer.oncethekaleisslightlywiltedandbrightgreen,seasononcemorewithsalt,ifyoufinditnecessary.juice1wholelemonintothestewandstirinthechoppedparsleyaswell.servehot.recipeby:

Creamy White Bean & Sweet Potato Stew Recipe

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Hearty Autumn Vegetable Ratatouille Recipe
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heartyautumnvegetableratatouilleby:complementthisisn’tlikethefancythinlyslicedandlayeredversionofthedishpopularizedbytheanimatedfrenchratchef.thissimpleversionisstyledmorecloselytotheoriginalcountrystewcommonlypreparedandeatenintheprovençalregionoffrance.ifyoudon’thavefreshherbstouseforthisrecipe,adried“herbsdeprovence”mixturewoulddojustfine!ingredients: 1largebutternutsquash,seededandcutinto3/4-inchpieces1lbbrusselsprouts,trimmedandhalved3largecarrots,cutinto3/4-inchpieces1largegreenapple,cubed1tablespoonsoliveoilkoshersaltandfreshlygroundblackpepper1smallonion,chopped2garliccloves,finelychopped3sprigsthyme3sprigsrosemaryone15-ouncecandicedtomatoes¼cupcomplementunflavoredprotein directions tieyoursprigsofthymeandrosemarytogetherwithcookingtwine.heatthetablespoonofoliveoilinamediumpotovermedium-lowheat.addthechoppedonionandthetiedsprigsandcook,stirring,untiltheonionissoftened.addthegarlicandcookuntilfragrant.addthetomatoes,cutvegetables,andappleandturnyourheatuptomedium.turnyourstovetomedium-lowheatandbringtoasimmer,stirringoccasionallyuntilallvegetablesaresoftenedandjuicesareverythick,about30minutes.stirincomplementunflavoredproteinseasonwithsaltandpeppertotaste.servewarmwithsomebread,pasta,orsimplyonitsown!recipeby:

Hearty Autumn Vegetable Ratatouille Recipe

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Savory Mushroom Sourdough Stuffing Recipe
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savorymushroomsourdoughstuffingby:complementthisbelovedthanksgivingsidedishisgettingaplant-basedmakeoverandnotgoinganywherenearaturkey.thesourdoughbreadgivesalittleextraedgetoanalreadydeeplysavoryandsatisfyingflavorprofile.addthisessentialdeliciousdishtoyourplant-basedthanksgivingspreadtocompleteyourfestivemenu.ingredients: ½boulesourdoughbreadcutintocubes1tablespoonoliveoil1yellowonionhalvedandsliced2cupsslicedcreminimushrooms(oranymushroomofyourchoice)3stalkscelerywashedandchopped1tspsalt3clovesfreshgarlicminced1tbspfreshsageminced1tbspfreshrosemaryminced2cupsvegetablebroth¼cupunflavoredcomplementunflavoredproteinfreshpeppertotaste directions preparethebreadbycuttingitintolargebite-sizedcubes.thisrecipeworksbestifthecubesaredry.todrythemout,leavethemoutonacountertopovernightortoasttheminalow-tempoven.preheatyourovento350º.addoliveoiltoapanwithhighsidesovermedium-lowheat.addtheonionsandstiruntilcaramelized(10-15minutes).addtheceleryandcookuntiltranslucent.addthemushroomsandcookuntiltenderandbrownedandallliquidhasevaporated.addthegarlic,sageandrosemaryandcookfor2-3minutesmore.addthevegetablebrothandstirincomplementunflavoredprotein,increasetheheatandbringtoalowsimmer.lightlygreaseacasseroledishwithasmallamountofextravirginoliveoil(oranotherplant-basedoil).fillthecasseroledishwiththebreadcubes.pourthebrothandveggiesoverthebreadcubesandgentlytosstocoatthebreadcubes.bakeat350ºfor45-50minutesonthemiddlerackuntilthestuffingisgoldenbrown.serveimmediately!recipeby:

Savory Mushroom Sourdough Stuffing Recipe

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Gingerbread Protein Smoothie Bowl Recipe
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gingerbreadproteinsmoothiebowlby:complementthisgingerbreadproteinsmoothiebowlisthick,sweet,andwarmlyspiced,justlikegingerbreadcookiedough!you’lllovethatit’ssimpletomakeandkeepsyoufeelingfullforhours.bestofallit’shealthy,plant-based,andjustsohappenstobegluten-freetoo!ingredients: 2ripebananas1can(15oz/425g)ofwhitebeans,drainedandrinsed2/3cup(62g)ofrolledoats¼cup(60ml)ofplant-basedmilk2tablespoonsofcomplementunflavoredorganicproteinpowder2tablespoonsofblackstrapmolasses2tablespoonsofnutbutter4medjooldates,pitted1teaspoonofcinnamon½teaspoonofginger¼teaspoonofnutmeg⅛teaspoonofsalt directions addallyouringredientstoablender.blendatmediumspeed,workingyourwayuptohighspeed,untilsmoothandcreamy.stopandscrapethesidesofthecontainerifneeded.scoopintotwobowlsandtopwithadollopofnon-dairywhipcream!notes:recipecaneasilybecutinhalfforasingleserving.foragingerbreadproteinsmoothie,makeasingleservingandaddanadditional½cupofplant-basedmilk.

Gingerbread Protein Smoothie Bowl Recipe

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The Lowdown On Omega-3s — How Important Are They For Plant-Based Eaters?
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thelowdownonomega-3s—howimportantaretheyforplant-basedeaters?thelowdownonomega-3s—howimportantaretheyforplant-basedeaters?by:complementwe’veallseenthegiantjugsofomega-3supplementsatcostcoorheardof(forsome,maybeevenexperienced)theaquaticaftertasteandthe24hoursworthofbrinyburpsthataccompanythem.butasdrovesofpeoplearepayingtoputthemselvesthroughthesenot-so-pleasantsymptoms,onemustwonder,areomega3sreallysoimportant?andifso,arethereanyreliable,non-fishysourcesthatmeettheneedsofplant-basedfolks?theshortanswersareyesandyes,andwe’lladdressbothinabit.butfirst,let’sgetintothenittygrittyscienceofomega3s. whatareomega-3fattyacids? omega-3fattyacidsareessentialfatsthatourbodiesneedtofunction.mostoftheotherfatsourbodiesrequirecanbeproducedinternallyinsufficientquantities,butomega-3smustbeobtainedthroughdiet,supplementation,oracombinationofboth.thereare3maintypesofomega-3fattyacids:ala(alpha-linolenicacid)isthemostcommonofomega-3sfoundinourtypicallyrichandfatty,westerndiet.itiscrucialinhelpingourbodiesdigest,absorbnutrients,andcreateenergy.thetwoothermainomega-3s,epaanddha,canbesynthesizedbyala,butonlyinverysmallquantities.ithasbeenshownthatonly0.5%-10%ofalaisconvertedinto“physiologicallyeffectivelevels”ofdhaandepa.epa(eicosapentaenoicacid)preventsthebloodinourbodiesfromclottingeasily,reducestriglyceridelevelsintheblood,andhasbeenshowntohelpreducepainandswelling.*dha(docosahexaenoicacid)playsasignificantroleinbrainandeyedevelopment.ithelpssupportmentalhealththroughoutearlychildhoodandevenintoadulthood.* don’tconfuseyour3sand6s. omega-3fattyacidsarenottobeconfusedwiththeiromega-6siblings.bothareessentialandmainlyacquiredthroughdiet.omega-6fatscanbefoundinnuts,seeds,andvegetableoils—oftenconsumedintheformofprocessedandfriedfoods.despitesomeofitsmorequestionableandlessthanhealthysources,omega-6fatsstillplayavitalroleinmakingsureyourbodyisoperatingproperlyonadailybasis.similarlytoomega-3s,theyhelpregulategrowth,development,andenergyconversion.mostamericansalreadytakeinfarmoreomega-6fatsthantheydoomega-3(someresearchpointstoasmuchas14to25timesmore),makingitmuchlesssoughtafterasasupplement. whatarethebenefitsofomega-3fattyacids? omega-3sareindeedcrucialtoyouroverallhealthandwellbeing,tirelesslyworkingtoassisteverycellinyourbody.regularintakeoftheseessentialfattyacidsiscriticalforoptimalfunctioning—fromregulatingourcholesterollevelstopoweringournervoussystems.*thousandsofstudieshavebeenconductedonthevariouseffectsandbenefitsofomega-3s,andwearestillcontinuingtodiscoverevenmoretothisday. herearesomeofthemajorbenefitsofomega-3fattyacids,asoutlinedthroughthelatestresearch: supportsmetabolicfunction  consumingtoofewomega-3scanleaveusfeelingphysicallyandmentallysluggish.nowthisdoesn’tnecessarilymeanthattakingextraamountsofomega-3swillprovidesomekindofespresso-likeboost,butgettinganadequateamountisabsolutelyessentialinkeepingenergyproductionsteadyandmetabolichealthfunctioningatahighlevel.*ina2013study,omega-3sweregiventoagroupof24womenbetweentheagesof60-76,whowereexperiencingadeclineintheirmetabolicefficiency,withanincreaseinfatmassanddecreaseinmusclemass(anaturalprocessthat,unfortunatelyforallofus,occurswithaging).overaperiodof12weeks,theyweregiven3gramsofomega-3supplementperday.variousphysicalandmetabolicmeasurementsweretakenatthebeginningandtheendofthetrialforafinalcomparison.theresultswereextremelypromising,withthefollowingmeasurementsrecorded:restingmetabolicrateincreasedby14%energyduringexerciseincreasedby10%fatoxidationincreasedduringrestby19%fatoxidationincreasedwhileactiveby27%leanbodymassincreaseby4% whilethisstudywasconductedonasmallsamplesize,theresearchersconcludedthatuppingyourintakeofomega-3scouldpotentially(andsignificantly)improveage-relatedmetabolicchanges. supportshearthealth thismaybethemostwidelysharedandresearchedbenefitthatomega-3fattyacids(specificallyepaanddha)bringtothehealthtable.increasedintakehasbeenrecommendedbytheamericanheartassociationforthepast20yearstohelpreducecardiovascularevents,likeheartattacksorstrokes,anddoctorsandscientistshavebeenresearchingtheshortandlong-termeffectsthattheseessentialfatshaveonourbodies.sowhatexactlymakesthem“hearthealthy”?severalstudieshaveshownthatindividualswhoconsumedsomeformofomega-3afewtimesperweekhadalmostone-halftheriskofdeathfromcoronaryheartdiseaseandalmostone-thirdtheriskofdeathfromaheartattack,incomparisonwiththosewhoconsumedanegligibleamount.inonlya12weekperiod,increasedomega-3levelshavebeenshowntoreducetheamountoftriglyceridesinthebloodstreambyastaggering27%.*hightriglyceridelevelscontributetohardeningofthearteriesorthickeningofthearterywallsandareassociatedwithobesityandanincreasedriskofstroke,heartattackandheartdisease.* maysupportinflammationreduction whenyouthinkofinflammation,youmightimmediatelythinkofaswollenjointoranangrylookingcut.butinflammationcanalsobeamajorcontributortomultiplediseasesandlife-alteringconditions.inflammation,onabasiclevel,issimplythebody’snaturaldefensemechanismtohelppreventtissuedamageandinfectionfromvirusesandbacteria.butsometimestheinflammationdoesn’tgoaway,andthisiswhenitcanbecomedangerous,damaginghealthycellsandtissues.thereisalonglaundrylistofconditionsthatareassociatedwithchronicinflammation:atherosclerosisheartdiseasearthritisallergiesobesityhypertensiontype2diabeteschronickidneydiseasecancerandthat'sjustahandful.higherintakeofbothepaanddhahasbeenlinkedtoreducedinflammation(includingthechronic-kind),bydirectlyaffectingthefunctionofcellsandactivelydecreasingtheproductionofmoleculesandsubstancesthatcauseinflammation.* supportsfetal&infantdevelopment forpregnantwomen,omega-3fattyacidsplayamajorroleinchildhooddevelopment,specificallythefetalbrainandretina.*however,recentsurveysindicatethatpregnantwomen,bothintheunitedstatesandinothercountries,aren’tgettingenoughomega-3sintheirdiet.thiscomesasnosurprise,withfishbeingthemostcommonlyrecommendedsource,andmanypregnantwomenavoidingthisduetoconcernoverthemercuryandothercontaminantspresentinfish.variousanimalstudieshavedemonstratedthatnotgettingenoughomega-3fattyacidsduringpregnancycancauseirreversiblevisualandbehavioraleffects.guidelineshaverecommendedthatwomenconsumeatleast200mgofdhaperdaywhenpregnant.* whataboutkids?  manyparentsareunsureoftheroleomega-3splayinthelivesoftheirchildrenandifsupplementationisasafeoptionforthem.justlikewiththefetusinthewomb,omega-3splayanimportantroleinmaintainingachild'soverallbrainhealthandmayalsoaidsleepquality.providingplentyofsources,beitfoodoranappropriatesupplement,ofomega-3scanhelpensurethatchildrenaremeetingtheirdailyneedsandthriving. supportsbrainhealth wealreadyknowthatomega-3sareimportantforthedevelopmentofyoungbrains,butwhataboutourolderandslightlymoreweatheredadultbrains?omega-3sarealsoimportanttoadultbrainhealth.asweage,ourbrainsgothroughmanyphysicalandbiologicalchangesthatincludeshrinking(that’sright!)andadecreaseinomega-3levels.thiscanvaryfrompersontoperson,contributingtovariousdegreesofoverallcognitivedeterioration.omega-3shavebeenshowntohelpreduceneuroinflammationandoxidativedamage,whilesimultaneouslyimprovingproperbloodflowtothebrain.*theseallmaycontributetoslowingtheeffectsofage-relatedmemorydeclineandloweringrisksinboththedevelopmentandprogressionofdementiaandalzheimer’sdisease.*recently,there’salsobeenalotofinsightinregardstotheeffectsthatomega-3shavewithconditionssuchasdepression,anxiety,andpost-traumaticstressdisorder.whiletherearelotsofvariousfactorsthatcouldbecontributingtothesituation,animbalanceinserotoninanddopaminearelinkedtothesedisorders.increasingomega-3intakecouldbebeneficialinthetreatmentofdepressionandanxiety,duetoitspotentialinimprovingthetransmissionofserotoninanddopamine.* maysupportbonehealth  it’snotawidelyknownfactthatomega-3salsoplayapartinbonehealth.oneofthebiggestexacerbatorsofbonedeteriorationischronicinflammation.itcancauseourbodiestosendsignalstobone-removingcellscalledosteoclasts.theyareonlysupposedtoremoveoldandbrittleordamagedbone,butwithchronicinflammationinthemix,thesecellsgointooverdrive.sincebuildingnewbonetakesmuchlongerthanbreakingdownoldbone,toomuchosteoclastcellactivitycanresultinbonethinning.asmentionedbefore,omega-3shaveshowntotobeveryeffectiveanti-inflammatoryagents.studiesshowthatepaanddhatonedowntheinflammatorysignalingthatcausestheosteoclastcellstoactivate.thiseffectivelysendstheosteoclastsawayandpreventsexcessiveboneloss.what’smore,epaanddhaincreasetheproductionofthebone-buildingcells,osteoblasts,helpingcounteracttheeffectsoftheirbone-removingcounterparts.thisallsoundsgreat… sohowmuchomega-3fattyacidsdoineed? nowthatwe’veestablishedallofthepotentiallyamazinghealthbenefitsthatareassociatedwithomega-3sandthepossiblerepercussionsofnotgettingenoughthroughdiet,howdoesonereapsaidbenefits?mostmainstreamhealthorganizationsrecommendconsuming1.1–1.6gramsofalaandaminimumof250–500mgcombinedepaanddhaeachdayforhealthyadults.theamericanheartassociationsuggeststhatpatientswithheartdiseaseconsumeabout1gramcombinedepaanddhaeachday,whilethosewithelevatedtriglyceridesshouldtrytoget2to4gramsperday. wheretogetomega-3fattyacidsasaplant-basedeater.  thosewholivetheirlivesasplant-basedeaterswillinevitablyhaveatoughertimegettingcertainomega-3sintotheirdiets.knowingwhatoptionsareavailableandwheretofindthemcanmakeiteasiertocomeupwithasolution. alasourcesalaisfoundinfoodssuchasflaxseeds,flaxseedoil,canolaoil,chiaseeds,walnuts,hempseeds,andsoybeans.thesearerelativelyeasysourcesforaplant-basedeatertofindandaddintotheirdiet,butwhatabouttheothertwoimportantomega-3s?asstatedearlieron,alaconvertsintoepaanddha,buttheprocesscanbeveryinefficient.it’smostdefinitelynotasufficientamounttoberelyingsolelyonalaasoursourceofomega-3s. dhaandepasources  dhaandepaarethemoredifficultomega-3stoobtainonaplant-baseddiet.themostwidelyacceptedandaccessiblewaytoincorporatethesetwoessentialfattyacidsarethroughfishandfishoil.butwheredoesthatleaveplant-basedfolks?luckily,thesearenottheonlysourcesofdhaandepa.fishconsumemicro-algaeandothermarineplants,andthesespeciesofseaweedaretherootsourceofhigh-qualityepaanddha.thosecompoundsarethendepositedinthefish’sfatdeposits.that’swhythoselookingforasupplementalsourceofomega-3’stakefishoilcapsules.it’snotthatfishuniquelyproducedhaorepa;it’sthattheyeattheseaweedthat’srichintheseomega-3s.sonowyoumaybethinking,“ilovesushi!i’lljustfindwaystoaddabunchofseaweedintomydiet.”butbecauseseaweedsaresolowinfat,theyproviderelativelylowamountsofepaanddhapergram.soyouwouldhavetoeataharrowinglylargeamountofseaweedeverysingledayinordertoreapanyomega-3benefits.practicallyspeaking,mostpeoplecan’torwon’tdothat.that’swhyitisstronglysuggestedthatplant-basedeatersconsiderwaystosupplementtheirintakeofdhaandepa. ifyouneedanomega-3supplement,here’swhattolookfor… luckily,therearenowalgae-derivedomega-3supplementsavailableforthosewhofollowaplant-baseddiet.wecancutoutthe“middlefish”entirely,dotheplanetafavorandgostraighttothesource.whenlookingatyouroptions,considerthosewithawidevarietyofomega3’s,ratherthanthosewithjustone.whileeachomega-3hasitsownsetofuniquebenefits,theyalsosupporteachotherinkeepingourbodiesfunctioningsmoothlyonadailybasis.themorethemerrier.alwaysmakesureyouaregettingahighqualityproduct,it’llbegoingintoyourbodyafterall.doyourresearchandchecktoseeiftheproducthasbeentested,andifso,thatitwasdoneinfdaregisteredfacilitiesoperatingundercgmpstandards.youwanttomakesurethatwhatyou’rebuyinghasaccuratepotencyandhaspassedinspectionforunwantedcontaminantssuchasheavymetalsandbacteria.nowthatyou’vehadtherundownofallthingsomega-3,youcandecidewhetherornotit’sworthmakingthe(notsostrenuous)efforttoincludethemintoyourdiet,andhowyoudoit.don’tforgettotakeintoconsiderationyourpersonallifestyle,dietaryrequirements,andhealthfactors.   referencesthe3mostimportanttypesofomega-3fattyacids.https://www.healthline.com/nutrition/3-types-of-omega-3omega-3fattyacidsandcardiovasculardisease,1feb2003vol:23,number2.https://www.ahajournals.org/doi/10.1161/01.atv.0000057393.97337.aeomega-3fattyacidsforbreastcancerpreventionandsurvivorship,2015,breastcancerresearch,article62.https://breast-cancer-research.biomedcentral.com/articles/10.1186/s13058-015-0571-6anewinsighttoboneturnover:roleofω-3polyunsaturatedfattyacids,4nov2013.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3834626/ polyunsaturatedfattyacids:whatistheirroleintreatmentofpsychiatricdisorders,23oct2019.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc6862261/ therolesoflong-chainpolyunsaturatedfattyacidsinpregnancy.https://pubmed.ncbi.nlm.nih.gov/18184094/omega‐3polyunsaturatedfattyacidsandinflammatoryprocesses,5feb2013.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3575932/ omega-3fattyacidsupplementationfor12weeks,17dec2015.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4682991/omega-3fattyacidsandpregnancy.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3046737/#:~:text=recent%20surveys%2c%20however%2c%20indicate%20that,contaminants%20on%20the%20developing%20fetusomega-3fattyacidsandhearthealth,1dec2015,vol132,number22.https://www.ahajournals.org/doi/full/10.1161/circulationaha.114.015176complementomegacomplex.https://lovecomplement.com/products/omega-complex

The Lowdown On Omega-3s — How Important Are They For Plant-Based Eaters?

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Decadent Plant-Based Zucchini Brownies
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decadentzucchinibrownies(withaveggiesurprise)by:complementthismightjustbeoneofthebestwaystosneakyourveggiesin.ifyouhavekids,they’llneverhavetoknow–itcanbeyourlittlegreensecret.justbecauseit’sadeliciouslydecadentandchocolateybrowniedoesn’tmeanitcan’thavesomehealthyelementstoit.thisrecipehaslesssugarthanmostotherbrownierecipes,hasoveracupofzucchinihiddeninit,hasahealthyamountoffiber,andjustsohappenstobeglutenfree.goaheadandindulge-leavingbehindallunnecessaryguilt!ingredients: dry:1½cuprolledoats½cupcocoapowder1teaspoonbakingpowder¼teaspoonbakingsoda½teaspoonsalt½cupdairyfreechocolatechipswet:½maplesyrup1¼cupshreddedzucchini(drainedandtightlypacked)½cupnutbutterofchoice¼cupplant-basedmilk1teaspoonvanillaextract directions linea6x9panwithparchmentpreheatyourovento360fprocessalldryingredients(exceptchocolatechips)inafoodprocessoruntilpowderedaddallwetingredientsandblendagaintilbatterissmoothstirinchocolatechipspourbatterintopanandsprinklewithmorechocolatechipsbakefor30-35minutesforfudgybrownies,and40minutesforamorecakeybrownieletbrowniescoolcompletelybeforeattemptingtocut.theywillfirmupastheycool.*protip:replacehalftheamountofcocoapowderwithcomplementchocolateproteinforalittleproteinkick!recipeby:

Decadent Plant-Based Zucchini Brownies

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No-Bake "Candy Bar" Recipe
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no-bake"candy-bar"recipeby:complementthisparticularhealthytreatrecipetakesinspirationfromadeliciouslysweetcandybarthat’sanamericanstapleandrhymeswiththeword“flickers”.emulatingthetexturesofachewynougat,andasoftgooeycaramelfillinggetthishealthyalternativefairlyclosetotherealdeal.andwhileitmaynotreachthesamelevelofcandy-sweetdecadenceastheprocessedversion,it’sstilldelectablytastyinitsownright.ingredients: forthegooey“caramel”:1packedcuppittedmedjooldates2tablespoonscreamypeanutbutter1teaspoonvanillaextract1/4teaspoonsaltforthe“nougat”:1/4cupofyourfinisheddate“caramel”2/3cupoatflour(opt.replacehalfwithcomplementchocolateprotein)forcoating:1/2cupdryroastedpeanuts8ouncesplant-basedchocolate directions inalargerbowlcoverthedateswithhotwaterandsoakfor5-10minutes.drainthedates,squeezingthewateroutgently,andreservethewater.lineabakingsheetorcoolingrackwithparchmentpapertoplacethecompletedbarsonlater,setaside.alsolinealoafpanwithparchmentorplasticwrap.makethecaramel:adddatestoyourfoodprocessorwithpeanutbutter,vanilla,andsalt.processuntilthickandsmooth,scrapingthesideswhennecessary.ifthemixtureistoothick,addinthereserveddatewaterin1tablespoonincrementsuntilyougetanevenlysmoothmixture.makethenougat:removethedate“caramel”fromthefoodprocessor.addtheoatflour(andoptionalcomplementchocolateprotein)tothefoodprocessor(noneedtorinse)with1/4cupofyourdate“caramel”andprocessuntilsmooth.assemble&freeze:firmlyandevenlypressthe“nougat”intoyourlinedloafpan.useaspatulatospreadtheremaining“caramel”evenlyoverthenougat,thensprinklethepeanutsontop.useyourfingerstopressthepeanutsintothecaramellayer,sotheystick.placethisinthefreezerfor60to90minutes,untilfirm.removethefrozen“filling”fromitscontainer,thenuseasharpknifetocutitintobar-sizedpieces.returnthesetothefreezerwhileyoumeltyourchocolate.meltyourchocolate:placeyourchocolatepiecesinaglassbowlandmicrowaveat30secondintervals,stirringinbetween.oncethechocolateisaround80%melted,stopmicrowavingandstirthemixturewithaspatulauntilcompletelymelted.chocolatecoat:movingquickly,place1frozencandybarintothebowlofmeltedchocolate.usetwoforksto“flip”thebar,untilitiscoatedinchocolateonallsides.removethebarfromthemeltedchocolate,lettinganyexcesschocolatedripoff.then,placeitontothepreparedbakingsheetandrepeatwiththeremainingbars.placethebarsinthefridgefor5to10minutes,toallowthechocolatetoharden.serveandenjoy!barsarebeststoredintherefrigeratorandwilllastthereforupto10days.youcanalsoplacetheminthefreezer,wheretheywilllastforuptoonemonth–justletthebarsthawfor5orsominutesbeforeenjoying.recipeby:

No-Bake "Candy Bar" Recipe

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Whole Wheat Pumpkin Spice Snickerdoodles Recipe
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wholewheatpumpkinspicesnickerdoodlesby:complementwhatisfallwithoutalittlepumpkinspice?doesitevencount?thissimple,healthiersnickerdoodlerecipeistransformedtoadistinctlyfallcookiewithaswitchfromtheconventionalcinnamontopumpkinspice.thearomasthatwillfillyourhomewhenyoubakethesearelikeawarmandcozyhugfromtheseasonitself.whoneedsapumpkinspicecandlewhenyoucangettherealthing,andhavesomedeliciouslyfestivecookiestoshowforit?ingredients: cookiedough:1cupwholewheatflour(orgluten-freeflour)¾teaspooncreamoftartar½teaspoonbakingsoda½teaspoonpumpkinspice¼teaspoonsalt2tablespoonalmondbutter1flaxegg2teaspoonsvanillaextract½cupbrownsugar(orcoconutsugar)coatingtoroll:¼cupbrownsugar(orcoconutsugar)1tablespoonpumpkinspice directions topreparethecookies,whisktogethertheflour,creamoftartar,bakingsoda,pumpkinspice,andsaltinamediumbowl.inaseparatebowl,whisktogetherthealmondbutter,flaxegg,vanilla,andsugar.addintheflourmixture,stirringuntilincorporated.chillthecookiedoughfor30minutes.topreparethecoating,mixtogetherthebrownsugarandpumpkinspiceinasmallbowl.preheattheovento350°f,andlineabakingsheetwithparchmentpaper.usingaspoon,dropasmallamountofthecookiedoughintothecoatingandrolltocoat.oncefullycoveredincoating,rollthecookiedoughintoaballbetweenyourpalms,andplaceitonthepreparedbakingsheet.repeatwiththeremainingcookiedoughandcoating.flattencookiedoughballsveryslightlytogiveaheadstarttospread.bakeat350°ffor9-11minutes.letthecookiescoolonthewarmbakingsheetforatleast10minutesbeforetransferringtoawireracktocoolcompletely.devour!recipeby:

Whole Wheat Pumpkin Spice Snickerdoodles Recipe

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Plant-Based Mole Negro Recipe (With Protein Boost)
MIN READ
plant-basedmolenegrorecipeby:complementmoleisadelictiblycomplexandrobustsaucethatcomesinmanydifferentstyles.dependingonwhoismakingitforyou,who’sgrandmothertaughtthem,andwherethatgrandmothergrewup,theingredientscanvarygreatly.thisversionisonethatwasgiventomebyafriendwhosegrandmotherwasfromoaxacaandwouldbeconsideredamolenegro.however,withtheflexiblenatureofthisrecipe,youcanfeelfreetosubstitutemanyingredients,suchasthenuts,seeds,chilis,anddriedfruit,toyourpersonalpreference–orthelimitationsofyourcurrentpantrycontents.ifyoumakemorethanonebatch,itwillholdupgreatinthefreezerforfuturequickmeals.it’sdeliciouspouredoverpracticallyanything(includingthistamalerecipe),butparticularlygreatoverheartyroastedvegetableslikesweetpotatoesorfallsquash.ingredients: 3driedchipotlechiles,stemmedandseeded2driedguajillochiles,stemmedandseeded2driedanchochiles,stemmedandseeded2cupsrichvegetablebroth1slicebread,tornintopieces2corntortillas,chopped5tomatillos,cutinhalf2tomatoes,cutinhalf1tablespooncoconutoil1onion,thinlysliced½headgarlic,peeledandchopped⅓cuppeanuts,chopped1tablespoontoastedsesameseeds⅓cupraisins1/2tablespoongroundcumin1tablespoondriedthyme1teaspoongroundallspice1/2teaspoongroundclove1teaspoongroundcinnamon1cuprichvegetablebroth1tablespooncocoapowder3tablespoonscomplementchocolateprotein(or1moretablespooncocoapowder)2tablespoonsbrownsugar1teaspoonsalt directions toastchipotle,guajillo,andanchochilesinadrypanovermediumheat,stirringconstantly,untilwarmandaromatic,about3minutes.transfertoablender.heat2cupsvegbrothinasaucepanuntilitbeginstosimmer,about5minutes.pourbrothintotheblender.toastbreadpiecesandtortillapiecesinadrypanovermediumheat,stirringconstantly,untilbrowned.transfertotheblenderwithbrothandchiles.allowthechiles,toastedbread,andtortillastosoak,fullysubmerged,inthebrothuntilsoftened,about10minutes.blendthemixtureuntilsmooth.cooktomatillosandtomatoesinadryskilletonmedium-highheatuntilsoftandcharredoneachside.placetomatoesintheblenderwiththechilepuree.meltcoconutoilinalargeskilletovermediumheat.stirinonion,garlic,peanuts,sesameseeds,raisins,cuminseeds,thyme,allspice,clove,andcinnamon;cookandstiruntilonionsaresoftandgolden,5to8minutes.addonionmixturetotheblenderwiththechile-tomatomixtureandblenduntilsmooth.pourchilepureeintoalargesaucepanovermediumheat.stirin1cupvegbroth,cocoa,chocolateprotein,sugar,andsalt.bringmixturetoasimmer;stiruntilalliscombinedandsauceisthickenedandslightlyreduced,10to15minutes.recipeby:

Plant-Based Mole Negro Recipe (With Protein Boost)

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Fiery Spiced Jackfruit Tamales
MIN READ
spicedjackfruittamalesrecipeby:complementtamalesarethoughtofasbeingacomplicatedandtime-consuminglaboroflove,butitreallydoesn’thavetobe.thismisconceptioncomesfromthefactthattamalesareusuallymadeinhugequantities,tobesharedwithlarge,orevenmultiplefamilies.youdon’thavetomakesuchabigproductionifyouarecookingforamodestamountofpeople.thenagain,ifyoudowanttomakethistosharewithallyourfriendsandfamily,byallmeans!tamalesareoneofthosemagicalfoodvesselsthatcancarryanumberofdifferent,delectablefillingsinside;fromsweetcorn,topoblanos,totempeh.inthisrecipeweareusingafiery,spicedjackfruitasourfillingofchoice.ingredients: tamaledough:~25-30cornhusks4cupsmasaharina3-3½cupsvegetablebroth½cupoliveoil1teaspoonbakingpowder½teaspoonsalt¼teaspoonturmericspicedjackfruitfilling:40ozjackfruit,chopped(cannedorfresh)1tablespoonoliveoil1yellowonion,sliced4clovesgarlic,minced½cupvegetablebroth1tablespoonagave/maplesyrup½lime,juiced2teaspoonchilipowder1teaspooncumin1teaspoonsmokedpaprika½teaspoonsalt3tablespoonscomplementunflavoredprotein(optionalproteinboost) directions forthehusks:separatethecornhusksandsoaktheminalargebowlofhotwaterfor30minutesto1hour,oruntilpliable.drain.riponeortwoofthecornhusksintothin(1/4″)stripsandusetheselatertotiethetamalesshut.forthejackfruitfilling:heatoliveoiloverlowheatandaddinonionsandgarlic,stirringuntilslightlysoft.addinthecumin,chilipowder,andsmokedpaprika,stirforafewminutesuntilniceandfragrant.next,addinyourchoppedjackfruitandsaltandsauteeuntilslightlybrowned.now,addinthevegetablebroth,agave,limejuice,andoptionalcomplementproteinandbringtoaslightsimmer.stireverythingtogetherandlettheliquidcookoutuntilit'sanicejuicyconsistency.forthedough:inalargebowl,addinthemasaharina,bakingpowder,salt,andturmeric.mixtogetheruntiluniform.pourin3cupsofvegetablebroth(tostart)andthe1/2cupofoliveoil.mixuntilwellcombined,addingmoreliquidasneededsothatthedoughisspreadable(about1/2cupmore).toassembleeachtamale,spreadabout3-4tablespoonsofthemasamixtureonthecenterofthecornhuskto1/4to1/2inchthickness(dependingonyourpreference).place2tablespoonsofthefillingintothecenter.foldinandoverlapbothsidesofthehuskandthenfoldupthebottom.tieyourtamalesshutwiththehuskstripsyoucutearlier.placethetamalesopensideupintoalargesteamerbasket.addwatertoalargesteamerpot,belowthebasket,andbringittoaboil.reduceheattolowandcover.steamthetamalesfor1hour,beingsuretoaddwatertothepotwhennecessarytopreventburning.toeat,removehottamalesfromhusksandenjoywithyourtoppingsofchoice(likethisdeliciousmolerecipe)!tostore,letthemcoolintheirhusksbeforerefrigerating.recipeby:

Fiery Spiced Jackfruit Tamales

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Decadent Coconut Tres Leches
MIN READ
decadentplant-basedcoconuttreslechesby:complementwhoneedscakewithaglassofmilkwhenyoucanhavecakesoakedinthreetypesofyummyplant-basedmilksinstead?inthiscase,ourthreemilksofchoicearecoconutmilk,coconutcream,andoatmilk,however,youareobviouslyfreetousewhateveryouhaveonhand.theresultisanimpossiblymoistandsilkysmoothtreatwithalightcoconutflavorandjustahintofcinnamon.thiscoconuttreslechesisgreatforanytimeofyearandpairswonderfullywithwhateverfreshfruithappenstobeinseason.shareitwithyourfriendsandfamilyorkeepitallforyourself!ingredients: forthecake:1½cupsunsweetenedcannedcoconutmilk2teaspoonsapplecidervinegar2cupsallpurposeflour(orgluten-freeflour)2tablespoonscornstarch¾cupgranulatedsugar2teaspoonsbakingpowder¼teaspoonbakingsoda½teaspoonsalt⅓cupmeltedcoconutoil(ortahini)2teaspoonspurevanillaextractforthesoakingmix:½cupcoconutmilk1cancoconutcream½cupplant-basedmilkofchoice1tablespoongroundcinnamonforthewhip:1cancoconutcream(pre-chilledovernightinfridge)½cuppowderedsugar(ifcoconutcreamisunsweetened) directions makethecake:preheattheovento350degreesfandgreasea9×13inchcakepan.combine11/2cupscoconutmilk,vinegar,meltedoil(ortahini),andvanillainameasuringcuporbowl.inalargebowl,whisktogethertheflour,cornstarch,sugar,bakingpowder,bakingsodaandsalt.nowpourinthecoconutmilkmixture.whiskuntilcombinedandtherearenolargelumpsleftinthebatter.pourthebatterintothecakepan,transfertotheovenandbakefor20-25minutes,untilatoothpickinsertedinthecentercomesoutclean.removefromtheovenandletthecakecoolforabout15minutes.thecakeshouldstillbewarmwhenyoupourthemilkoverit;itwillabsorbbetter.makethesoakingmixture:scoop/pourthefullfatcoconutmilkintoalargemicrowavesafebowl.heatfor1minute,untilwarmandtherearenomorehardwhiteportions.addthesweetenedcondensedcoconutmilk,oatmilk,andcinnamontothebowlwiththecoconutmilkandwhiskwell.soakthecake:useaforktopokeholesalloverthetopofthecake,allthewaydowntothebottomofthepan.slowlypourthemilkmixtureoverthecake.refrigeratethecakeforatleastanhourtoletitsoakupthemilk.makethewhip:chillabowl(preferablymetalorglass)inthefridgeforatleast15min.takeyourcanofcoconutcreamoutofthefridge,openitup,andseparatethefirmcreamintoyourchilledbowl,savingtheliquidontheside.siftyourpowderedsugaroverthechilledcoconutcream,andstartwhipping!whipuntilyou’vereachedafluffyconsistency.ifyouneeditabitlighter,addafewdropsoftheseparatedliquidandwhipmore.chillfinishedwhippedcreamfor30minutesbeforetoppingoffyourcaketoenjoy!recipeby:

Decadent Coconut Tres Leches

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Vegan Banana Protein Granola Recipe
MIN READ
bangin'bananaproteingranolarecipeby:complementriddletime:whatcomesasabar,mixesintocereal,tastesgreatondessert,andisperfectonitsown?youguessedit,granola.andtodaywehaveasimple,elevatedgranolarecipethattakesjust5minutestoprepbutpackslotsofflavorandprotein.unlikemoststore-boughtgranolasthatareloadedwithsugarandoil,thisrecipeutilizesrealfoodingredients:bananatobindeverythingtogether.maplesyrupforhintofsweetness(optional).complementproteinforanextraservingofprotein.checkouttherecipe,here:bangin'bananaproteingranola ingredients:wetingredients:1/4cuptahini1ripebanana,mashed2tspvanillaoptional:ifyoulikeitabitmoresweet,add1/4cupmaplesyrupdryingredients:2.5cupsrolledoats1/2cupcoconutshreds/ribbons1/2cuppumpkinseeds1/4cupwalnuts,chopped2tbspcinnamon3tspofcomplementprotein1/2tspsaltadd-insafterbaking:1/2cupraisinsordriedcranberriesorchoppeddates1/4cuphempseeds directionspre-heatovento325f.mixthewetingredientstogetherinalargebowl.addthedryingredientstothewetandhandmixthoroughly.layitoutevenlyonaparchment-coveredpan.bakefor16minutes,mixingaroundhalfwaythrough.(carefulnottoletitburnattheend!)removefromtheovenandletcoolcompletelybeforestoringitinanairtightcontainerinyourcupboardorthefridge.asyoutransferittoyourcontainer,addintheadditionalingredientsandshakeitup.recipeby:

Vegan Banana Protein Granola Recipe

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Stop trusting supplement companies (I know, I’m the founder of a supplement company)
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stoptrustingsupplementcompanies(iwouldknow,i’mthefounderofasupplementcompany)by:matttullman,co-founderinthefiveyearssincewestartedcomplement,thisisthehardestblogposti’veeverhadtowrite.isaythatbecause,afterallthetypicalupsanddownsastartupgoesthrough,we’vefinallyreachedapointwiththecomplementbusinessthatresemblesstabilityandcomfort.butcomfortwasneverthereasonwestartedthiscompany.andastemptingasitistojustnotrocktheboat,that’snothowwemakeprogressandimprovetheworld.iknowthisisgoingtoupsetalotofourpeersinthesupplementindustry,andmaybecostourcompanysomeallies.buti’mokaywiththat,becauseidon’tfeellikeihaveachoice.soheregoes.infiveyears’time,we’veseensomescaryandsadillustrationsofthedeceitthatisrampantinthesupplementindustry.justafewexamples:wehadamanufacturersuggestthatitwouldbealrightforustodelivervitaminsinamountsthatare50%lessthan“labelclaim.”(thatmeansourcustomerswouldgethalftheamountofthenutrientsweclaimedonourpackaging,andwe’dsaveabunchofmoneywiththislie.)welearnedwhysomanycompaniesuse“proprietaryblends”whenasuppliersuggestedthatwedoitwhenwewerecreatingcomplementprotein.(proprietaryblendsallowacompanytocreateaproductthat’s97%acheapingredient,1%eachofthreegoodingredients,andthenlistthefouringredientswithouttellinganyonethepercentages.customersthinktheyhaveamagicformula,whenwhatthey’repayingforisabigcharade.)we’veconsistentlyheardthataslongasafilleringredient,orpreservative,orsomeotherscarythingis“under2%oftheformula”thatwedon’tneedtolisttheingredient,orevenmultiplesuchingredients.thelistgoeson…whichiswhysupplementcompanieshave—fromwhatwe’veseen,awelldeserved—badrap.(wehopeitgoeswithoutsayingthatwedidn’tactuallydoanyofthesethings.)thesupplementindustrywantstosellyoucocktailsofvitamins,minerals,andothercompounds.that’stheirendgoal—theirreasonforbeing.sellingmore.attheendoftheday,theydon’tactuallycareifyougethealthy.aslongasyoukeepbuyingvitamins,they’rehappy.that’salwaysbuggedus.ourchoicetocallourselves“complement”(crossingouttheword“supplement”)wasanodtothisdiscomfort.when“supplementcompanies”survivebysellingyoumorethanyouneed,wewantedaproductwithonlywhatweneededandnothingelse.wewantedtomaketheproductthatwewantedtotake—andtogivetoourfamilies,includingouryoungkids.that’showcomplement—theproduct,andthename—cameabout.butlikeitornot,whenitcomesdowntoit,weareinfactasupplementcompany.evenifwethinkofourselvesdifferentlyandourcustomersthinkofusdifferently,tosuppliers,competitors,andtherestoftheindustry,we’reasupplementcompany.likeisaid,thishasalwaysbotheredus,butwe’vedoneourbesttoplaythegameinawaythatstaystruetoourvalues,ethics,andmissiontosupporttheplant-basedmovement.butwe’vecometotheconclusionthatthere’smorewecando.moreforyourhealth,moreforthehealthofthemovement,andmoretoempoweryoutomaketherightdecisionsforyourgoals.doyouknow(forsure)ifyoursupplementworks?alotofpeopletakesupplementstofilltheholesintheirdiets.butthefactisalotofpeopledon’tknowwhetherthesupplementstheytake(andpayhandsomelyfor)actuallymakeadifference.weconfirmedthiswiththesurveywesentouttoourcommunitylastweek.onestrikingfact,asanexample:whileabouthalfofrespondentsdooccasionallygettheirvitaminb12anddlevelschecked,onlyabout10%ofpeoplechecktheirlevelsofdhaandepa,twoomega-3sthatarecriticalforbrainandhearthealth.butwhatweasasupplementcompanyknowisthis:relativetob12,d,andmostothernutrients,omega-3’sareveryexpensive,sothey’rethenutrientmostlikelytobeunder-providedinasupplement,inordertokeepthepricedown.eventhoughcomplement’somega-3contentisthehighestofallveganmultivitamins,wewishwecouldincludemore.buttodosowouldmeanraisingthepriceandgoingfromthreecapsulestofour,andifweweretodothat,itwouldbecomeinaccessibletoalotofpeople.evensomecomplementsubscribers—membersofourteamincluded—haveomega-3levelsthat,whileinapassablerange,aren’tquiteoptimal.noteveryone,ofcourse,asdietandindividualconversionratesofotheromega-3’salsoplayarole.butasmuchaswe’dlovetomakeaone-size-fits-allsupplement,it’sjustnotpossible.andwhatdoyouthinkmostsupplementcompaniesdowithinformationlikethis?(trustme,theyhaveit.)right.theyhideit.oratleastdon’ttalkaboutit.becausethegoalistosellyoumoresupplements,nottomaximizeyourhealth.thesupplementindustryisalltoohappyforyoutoliveinblissfulignorance,choosingtobelievethatwhatyou’redoingisworkingtopreventdeficienciesorhelpyoufeelalittlebettereachday.sohowaboutyou?doyouactuallyknowthatthesupplementsyou’repayingforareworking?fromwhatwe’veseen,theoddsaregoodthattheanswerisno.whoseresponsibilityisyourhealth?withsomethingasimportantasourhealth,whydon’tmoreofusfeeltheresponsibilitytomakesurethatwhatwe’redoingisworking—beyondjustsubjectivelynotinghowwefeel?well,therearealotofreasons,andfortunately,noneofthemisyourfault.first,wewereraisedtobelievethatourhealthwasn’tourresponsibility.itwastheresponsibilityofourdoctororourparents,ourgenetics,orsomethingelsebeyondourcontrol…anythingbutourownresponsibility.ourculture,unfortunately,nevertaughtusthatit’sourprivilegeandresponsibilitytomakethedecisionsthatallowustothrive.thentheinternethappened,andwebecameprivytolotsofinformationthatallowedustotakemorecontrolofourownhealthdecisions(likethatoneabouteatingaplant-baseddiet…).exceptthenalotofusstartedjustlisteningtosocialmediaexperts,googleandwebmd,andabunchofothercompanies.companieswho,likei’vesaid,don’tnecessarilyhaveyourbest,long-termhealthinterestsatheart.butitgetsworsestill.whileyou’rededicatedtobeinghealthy,awholelotofpeople(unfortunately)aren’t.andwhiletakingstepstopreventhealthproblems(likeyouprobablydo)isrelativelycheap,treatingthemaftertheyariseisexpensive.butourhealthcaresystem,withitsover-relianceonretroactivefixespaidforbyinsurancecompanies,doesn’tproperlyincentivizeprevention.soitcostswaymorethanitshouldforyourdoctortoorderbloodtestsforyou.oh,andstatistically,yourdoctorprobablyisn’tplant-based,sincedespitealotofgrowthoftheplant-basedmovement,we’restillavastminority.soevenifyoudidwanttoaskforsomebloodtests,heorshemightnotknowexactlywhichonesyoushouldget…norhowtointerprettheresultsthatcomeback.forexample:dothe“normal”rangesapplywhenyourdietisplant-basedandyourlifestyleisactive?oraretheymadeforsedentarypeople?andasfortheirguidancetocorrectabnormalitiesintestresults…we’renotdoubtingthattheymeanwell,butsooftenatypicaldoctor’srecommendationsjustaren’ttailoredtosomeoneforwhomeatingplant-basedisbothahealthchoiceandanethicalone.(ifihearonemoretimethatishouldtryeatingmoresalmonandyogurt…)ihavetalkedtomostofourteamaboutthis—andplentyoffriendsandfamilyandourcommunity—andeveryonesaysthesamething:“iwishitwereeasier,andlessstressful,andlessexpensivetodothehealthteststhatiknowishoulddo.”butbecauseitinvolvesthedoctor,insurance,waitingrooms,time-wastingandhighcostsallaround—nottomentiontheresearchtounderstandwhatteststoaskforandhowtointerpretthem—peopledon’tdoit.andthat’satragedy.becausethesolutionto“testingisinconvenientandexpensive”shouldn’tbetoremaininthedarkaboutwhetherthesupplementsyou’repayingforareworking—and,really,whetheryourdietandlifestylearekeepingyouhealthy(notjustfeelinggoodnow,butprotectingyouforthelongterm).tochoosethelatter—todonothing—issimplyreplacingonecostlyproblemwithonethat’sevenmorecostly,intheformofsupplementsyou’repayingforthatareultimatelyfindingtheirwayintoveryexpensiveurine.orworse,toignoreahealthissueuntilit’stoolateandcostsevenmoretotrytotreatorreverseit.thegoodnews?there'spotential.(lotsofit.)thesesystemicproblemshavekeptusupatnightforalongtime.butnotbecausewefeelhopeless.infact,it'sbecausewefeeltheexactopposite—excitedtofixaproblemandserveyou,ourcommunity,inevenmoreways.ifwe(asasociety)havebeensomisledbysupplementcompaniesandunder-informedfromlackoftesting,justthinkaboutthepotentialwhenthisisnolongerthecase.itwouldbelife-changing.wewouldn’tjusthopewe'retakingtherightactionsforyourlong-termhealth,we’dknow.ifashort-termissuearises,we’dhaveinsightonhowtoaddressit.inrealtime.that’sreallypowerfulbecause,asthe(true)clichégoes,anounceofpreventionisworthapoundofcure.andmaybemostimportantly,we'dhaveaclearactionplanforhowtogainenergy,thinkmoreclearly,feelyourbest,andunlockoptimizationwemaynotevenknowtobepossible.itsendschillsdownmybackjustthinkingofthepotential.butrightnow,that’sjustpotential.notyetreality. areyouwithus?complementexistsbecausewecouldn'tfindatransparent,trustworthysourceofnutrientstobalancethehealthydietsofourselvesandourfamilies.asaresultofthiscommitmenttotrust,we’renowprivilegedtoserveanamazingcommunityofpassionatepeoplewhobelievethefutureoffoodisplant-based.andnowwewanttobringyou,ourcommunity,alongwithusonournextevolution,onethatsolvestheproblemsi’velaidoutinthisblogpostbyputtingeveryphaseofthetestingprocess—thedecisionsaroundwhattotestfor,thein-hometestingitself,thecarefulinterpretationofresultsfortheplant-basedconsumer,andpersonalizedguidanceforwhattodowiththoseresults—inyourhands.wedon’twanttosellyousupplements.instead,wewantyoutobehealthy.that’sthemottoaroundwhichwe’regearingeverydecisionwemakeaswebuildthenextiterationofourcompany.we’recallingthisnewfocus“personalized,evidence-basednutrition.”andifwe’resuccessful,thepotentialforyourhealth(andthismovement)ismassive.wedon’tyethavedetailstoshare;thiswholethingistoonew.wewanttoknowifwe’realigned,iftheproblemswe’veidentified(withyourhelp)aretheonesthatkeepyouupatnight,too.andifyou’rewithus.ifyouare,andyouhaven’tyettakenthesurveytoaddyourtwocents,please,dothathere.we’vegotsomeworkaheadofus.somedeepthinking,awholelotofconversationswithcommunitymembers,andplentyofbuilding.butit’llbeworthit,andwe’resogratefultohaveyouwithusonthejourney.

Stop trusting supplement companies (I know, I’m the founder of a supplement company)

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Vegan Proffee Recipe
MIN READ
theultimateplant-basedproffeerecipeby:matttullman,co-founderproffee(proteincoffee...getit?),ahomemadedrinkcombiningproteinpowderorshake,milk,andcoffee,hasbeenmakingwavesacrosstheinternet.amorningboostofproteincouldhelpyoumeetyourmacronutrientgoalsandevenloseweight...butwecouldn'thelpbutnoticeaglaringproblemwithmanyoftheproffeerecipesoutthere:theproteinshakesandpowderscommonlyusedarefilledwithingredientsyoudonotwanttokickoffyourdayconsuming.(orendyourdayconsuming,forthatmatter.)soiaskedourleadrecipedeveloperifwecouldcreateabetterproffee—oneicouldgetexcitedaboutdrinkingmyself.andasitturnsout,aclean,plant-basedproteincoffeeissupereasy.theultimateplant-basedproffeerecipe: brewcoffeeorespresso.frothyourplantmilkofchoice(wepreferoat).whiskcomplementprotein(unflavoredorchocolate)intothecoffeeandpouronplantmilk.sprinklecinnamonforaddedenjoyment.(watchtherecipeinactionontiktok,here.)that'sit!youcanevenserveithotorcold.

Vegan Proffee Recipe

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How to Improve Your Gut Microbiome
MIN READ
howtoimproveyourgutmicrobiomewithdahliamarin,rdn,ldandjamesmarin,rd,en[part2]by:dahliamarin,rdn,ldandjamesmarin,rd,enofmarriedtohealthwantinonanunfortunatesecret?eatingaplant-baseddietmaynotbeenoughwhenitcomestoyourguthealth.andthismattersbecauseahealthygutmicrobiomeislinkedtoeverythingfromimmunityandmoodtobrainfunction,energy,andfeelingyourbest.(checkoutpart1ofourinterviewwithmatttullmanformoreontheconnectionbetweengutandlong-termhealth.) asregistereddietitiannutritionistswhospecializeinguthealth,nearlyeverydaywehearfrompatientsconfusedorfrustratedthattheirfiber-rich,plant-centereddietisn'tgivingthemtheresultstheyexpected.sowhatgives?atthecenterofahealthygutisalwaysgoingtobewholeplantfoods.plantsarerichinhealthyinsolublefiber,whichpassesthroughyourdigestivetract,actingasaprebioticbyfeedingthegoodgutmicrobes.but—andhere'sthekicker—thereareanumberofthingsthatcouldderailthisprocess.wegointoallthedetailsinpart2ofourinterviewwithmatt,whichyoucanwatch,here:notesfromtheinterview:5reasonswhyyouryoumighthaveguthealthissues 1)youdon'teatenoughplantvariety.justbecauseit'saplantfooddoesn'tmakeitgoodforyourgut.that'swhywelabeleverythingasagoodgutfood—likewholegreens,veggies,beans,andwholegrains—orasometimesfoodslikefriedfoods,processedfoods,etc. evenwithahealthydoseofgoodgutfoods,diversityiscriticalforahealthygutmicrobiome,withtheamericangutprojectrecommendingyouconsumeatleast30differentplantfoodseachweekforimprovedguthealth. 2)youdon'tgetenoughsleep.sleepallowsyourgutmicrobiometorest,repair,andrejuvenateeachdaysotheycancontinueworkingandfunctioningproperly. 3)you'renotexercisingenough.moderateexercisecandecreaseconstipationandbloatingbysupportinggutmovementandmotility. 4)youdrinktoomuchcoffee,tea,oralcohol.aswithanything,contextmatters.organic,whole-leafmatcha,greenteas,andevencoffeecanbebeneficial.alcohol,whilenotahealthfood,canalsobeanenjoyabletreat.butifthey'recausingyoudigestiveissuesorstressliketheydoformanypeople,allthreemaybecontributingtoanimbalanceinyourgut. 5)you'restressed.stresscantakeamajortollongoodgutbacteria,withstudiesshowingthat40-60%ofthosediagnosedwithirritablebowelsyndrome(ibs)havealsobeendiagnosedwithanxiety.there'salothere,andreadingthroughthislistmaysoundabitdisheartening.thegoodnewsisthateatingplantfoodsareandalwayswillbethefoundationforguthealth...andifyoucanoptimizetherestofyourlifestyle,you'llbegintounlockincredibleshort-termcomfortandlong-termhealthbenefits. 

How to Improve Your Gut Microbiome

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How Gut Friendly Is Your Diet?
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howgutfriendlyisyourdiet?withdahliamarin,rdn,ldandjamesmarin,rd,en[part1]by:matttullman,co-founderifyouknowanythingaboutguthealth,it'sprobablythis:plantfoodsarethebestwaytodiversifyyourmicrobiomeandimproveyourguthealth.soasaplant-basedeater,you'vealreadydonethehardestpartbyaddingabunchofplantstoyourdieteachday.butisitreallyassimpleaseatingplants?notexactly.todigdeeperintoeverythinginvolvedinoptimizingyourguthealth,iwentstraighttotwooftheleadingguthealthspecialists,dahliamarin,rdn,ldandjamesmarin,rd,en.theyworkwiththousandsofclientseveryyearthroughtheirpracticeatmarriedtohealth,andtheyknowexactlyhowtoensureyourdietisworkingforyourgut(andyourhealth).thisisthefirstofatwo-partinterviewwithdahliaandjames,andinthisconversation,wecover:whatguthealthisallabout(andwhyyoushouldcare)howtoknowifyourgutisunhealthythelinkbetweenimmunityandyourgutwhatleadstopoorguthealthhowtooptimizeyourdiettoimproveyourgutwatchit,here:highlightsfrompart1ofourguthealthdiscussionwithdahliaandjames howdoyouknowifyourgutisunhealthy? youshouldalwaysbethinkingaboutyourguthealthbecauseweknowthatyourgutcommunicatessystemicallywithallofyourorgans.ifyousay...i'mbloatedidon'tpoopeverydayihaveacneihaveahormonalimbalance.ihavebloodsugarirregularities.ihavereallyhighcholesterol.ihavehighbloodpressure.thereislikelysomethinggoingoninyourgut.isimmunitylinkedtoguthealth? innateimmunityiswhereyourmicrobesarebuildingamucosalbarrier.theyhelpreinforcethestructuresofyourphysiologyandanatomy...there'smicrobiomeinyournasalmucosa.there'soralmicrobiomewhenyou'reeatingorbreathing.anywheretheoutsideenvironmentcomesintocontactwithyourbody,youhavetheselittlemicrobialwarriorstherebuildingupthatbarrier,andbeingthedoormantoprotectyourbody.thatinnateimmunityisyourfirstlineofdefense.whatleadstopoorguthealth? ifyou'reeatingahealthyplant-baseddiet,exercising,andresting,you'realreadydoingthehardpart.you'redoingthatdailyworktofeedintoandloveyourgutmicrobes.theprebioticfiber,solublefiber,insolublefiber,phytonutrients,andantioxidantsallarefoodandfuelforthemicrobes.inadditiontoexercise... exercisecanincreasetheoutputofshort-chainfattyacids,whichhelprepairyourgutmicrobiome.sleepisachanceforthemtocatchup,getrestored,andgetinbetterbalance.ifyoueatlotsofplants,exerciseregularly,andsleepwellbutstilldon'tfeelright,it'stimetounderstandyourfoundation. weretherethingsthataffectedyourfoundationpriortoyoumakingthesechanges?weaskourpatientsquestionslike,howwasyourmom'sguthealthwhenshewaspregnantwithyou?weknowthatmicrobiomescancommunicate.wereyoubornvaginallyorviaac-section?wereyoubreastfed?howwasyourdietasachild?howmanyantibioticsandsteroidshaveyoutakenthroughoutyourlife?haveyouhadperiodsofyourlifewhereyouwereextremelystressed?haveyougonethroughtrauma?haveyouhadaperiod,collegeformostofus,whereyouarenoteatingthebestorbingedrinking?withthatknowledge,youcanhavepatienceandunderstandingofwhatwasyourguthealthstoryleadinguptothispoint.nowwhatcanyoudoaboutit?wecan'tbuildatimemachineandgoback,butwecanhoneinoncertainhabitsandworktorepairthefoundationofyourgut. imagineyouhavetwodifferentcitiestryingtogrowagarden.theyhaveeverything—theraisedbed,theseeds,thesoil,thewater.however,thisiswherecontextmatters,yourealize,"hey,i'minacityinalaska,notacityinsoutherncalifornia."yourgardenwillbeverydifferent.youmayhavethesamefoundationalitems,buttheclimatematters,thewaterqualitymatters,andmaybetherearesomecontaminantsinthesoil.thisiswhereyoumayneedbettercompostoryoumayneedsomeotherfertilizers.youmayneedagreenhousetocover.andtherearealltheseotherkindsofadditives,whetherwe'recomplimentingorjustaddingsomeofthesejustminortweaksyouneedbecauseyou'reinadifferentcity,thenthat'swhatweneedtodo.thefoundationforproperguthealthcouldbethere,butitrequiresyoutodigdeeperanddiscoverwhatadjustmentswillhavethebiggestimpact.howdoesaplant-baseddietimproveyourguthealth? withanydiet,youwanttolookatwhatmaybecausingissues.foodslike:refinedsugarrefinedgrainssaturatedfatsfromfoodslikecoconutoilorpalmoilalcoholcanallbeproblematictoyourguthealth.aplant-baseddiet,however,isfulloffiber,whichhelpsfightoraddressthefoodsthatmaycauseanissue.fruits,vegetables,nuts,seeds,beans,grains,legumes,herbs,andspices,bringinfiber,antioxidants,andphytonutrients.itmighttaketimetoseebenefits,butadietbuiltaroundhealthplantfoodswillhelpaddressmanyofthecoreguthealthissues.

How Gut Friendly Is Your Diet?

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Plant-Based Gut Health 101: Why Immunity, Metabolism, and Longevity Start in the Gut
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plant-basedguthealth101:whyimmunity,metabolism,andlongevitystartinthegutwrittenby:dahliamarin,rdn,ldandjamesmarin,rd,enlongevity,diseaseprevention,energy,immunity…everyhealthbuzzwordcomesbacktoonething:yourgut.well,technicallythetrillionsofmicrobesprocessingthenutrientsfromthefoodsyoueat.andwhenitcomestoguthealth,theplant-baseddietisasuperstarpromoter.simplybyconsumingavarietyoffruits,vegetables,greens,nuts,seeds,beans,legumes,spices,andherbseveryday,you’repumpingyourbodywithamega-doseoffiber,macronutrientsandmicronutrientsthatplayasignificantroleinahealthyflowingandbalancedgutmicrobiome.butifguthealthisaseasyaseatingplants,whyisitsuchahottopic—evenamongstplant-basedeaters?becauseit’snotquiteaseasyas“justeatplants.”painfultohear,weknow.asplant-basedregistereddietitiannutritionistsspecializinginguthealth,wehearfromclientsdailythattheirguthealthimprovedtremendouslywithaplant-baseddiet…andyetthey’restillexperiencingsymptomslikebloating,gas,constipation,fatigue,andabdominalpains.orarguablyworse,notexperiencingthepositiveimmunesupport,brainfunction,andenergyboostthatcomefromagutfunctioningoptimally.sowhat’stheanswer?inthispost,we’llpullfrom10+yearsofexperience,helpingthousandsofpatientsidentifyandunderstandtheirguthealthproblemstosharetheinsandoutsofahealthygut,plusthesimplestepsyoucantaketodaytooptimizeyours.thebestpart?ifyou’realreadyeatingaplant-baseddiet,you’releapsandboundsaheadofmostpeople.considerthehardpartdone.nowcomesthefunpart—simplehabitstohelpyourgutthrive! whyguthealthissocritical(evenforplant-basedeaters) 70%ofyourimmunesystemislocatedwithinyourgut.immunecellsinteractwiththebacteriainyourgut,andthemorebalancedthatbacteriais,thehappierthoseimmunecellsbecome.butthat’snotall—yourgutalsoproducesnearlyallofyourserotonin(thehappinesshormone),expendsupto20%ofyourenergythroughdigestion,regulatesyourmetabolism,andsomuchmore.thismakesimprovingguthealththesinglemostimportantthingwecandoforbothourshort-andlong-termhealth.butwhatdoes“guthealth”reallymean?whenwetalkaboutahealthygut,wearereferringtothehealthofthemicrobiomeandviromethatresidesinthedigestivetract.thesearelikemini-ecosystemsofvastlifethatresideinsideofus,withthemicrobiotabeingmadeupofcountlessmicrobesincludingbacteria,yeast,fungi,protozoa,andarchaeaplayinganimportantroleindigestionandnutrientsynthesis.justasadiverseecosystemofanimals,insects,andplantssupportthecircleoflifeinthenaturalworld,eachmicrobeplaysitspartinyourgutecosystem—supportingeachotherinoneformoranotherandcommunicatingwithsystemicorgansincludingyourheart,liver,pancreas,skin,reproductiveorgans,brain,andmore.thegutmicrobiomeisresponsibleforimportantfunctionsinourgutsuchasthesynthesisofvitamins,essentialaminoacids,andgut-repairingshort-chainfattyacids.butlet’stakealookattwoofthemostimportantfunctionsofthegut,andhowtheywork: 1.immunesupportabout70%ofourimmunecellsrootinourgut.aninfectionorimbalanceinthegutcancommunicatestresssystemically,andvice-versa.yourgoodgutbacteriaisalsopartiallyresponsibleforhelpingprepareyourimmunesystemtofightoffviralinvaders,somaintainingthebalanceofyourgutmicrobiotaisimportanttoyourimmunesystemfunction.2.metabolism yourgutmicrobesareresponsibleforthesynthesisofdifferentvitaminssuchasvitaminsb5,b12,andvitamink,aswellasmakingshort-chainfattyacids(scfas)outofunabsorbedsugarsinyourdigestivetract.thesescfasarethenusedasfuelbyyourdigestivetractmucosa,keepingithealthyandfunctioningasitshould.vitaminkhelpsourbodiesclotourbloodaswellasmanagingtheamountsofgoodandbadcholesterolwehaveinourbodies.deficiencyinb5andb12vitaminshasactuallybeenlinkedtogidiscomfort,makingitthatmuchmoreimportanttokeepourmicrobiomesdiverseandflourishing.isyourguthealthy?herearethewarningsigns haveyoueverheardof“gutbugs?”that’showweliketorefertogutmicrobes,andtherearetrillionsofthemlivingwithinyourgastrointestinaltract.thebalanceofthesegutbugsisessentialtoahealthygut,andsoisthepaceoftheirflowthroughyourdigestivetract.whengutbugsareoutofbalance,itcantriggerwarningsignslike:regularbloatingexcessivegasconstipationnauseabrainfogdiarrheaacidrefluxornon-gutsymptomslike:lowenergyandpersistentfatiguetroublesleepingorinsomniaskinirritations,likeeczemaordermatitisfrequentmoodchangesanxietystrongfoodcravingsforfoods,includingsugar,andrefinedcarbohydratesjointpainpost-nasaldriporconstantthroatclearingthinkofafloodhappeninginanaturalecosystem;someanimalsaredrivenoutwhileothersflourish.animbalanceisrarelygoodfortheecosystemandcanleadtothedominanceofaplantoranimalthatcausesfurtherharmtoeverythingelse.inyourbody,theseuncomfortablesymptomscanbecausedbydysbiosis(theimbalanceofbacterialivinginthegut)ordysmotility(suboptimalgutflow)andshouldbegivenspecialattention.andwhendysbiosisordysmotilityarepresent,eventhepurestwholefoodplant-basedeatersmayrunintotheseuncomfortablesymptoms.fortunately,mostofthecommonsymptomscanberesolvedthroughminorlifestyleandnutritiontweaks.weseethisoverandoveragaininthepatientsweworkwith…takedanny,forexample(arealpatientwithareallymade-upname).dannyisaprofessionalplant-basedchefwhohadbeenfollowingawholefoodplant-baseddietfor10yearspriortocomingtous.shewasfedupwithhersymptomsofdailyuncomfortablegas,bloating,andconstipation,whichinterferedwithherevenwantingtotastethedeliciousplant-basedrecipesshewascreating. orthere’sgina,a3-yearplant-basedeaterwhowantedtoreducethebloatingsheexperiencedaftermealsassheworksasayogainstructor.oranna,aplant-basedchiropractorwhohadtrainedinsomeoftheworld’smostrenownedplant-basedfacilities,learningthespecificsofoptimalplant-basedeating,yetstillcouldn’tgettothebottomofwhatwasdrivingherdailystomachdiscomfort.ineachofthesesituations,afewminorlifestyletweaksliketheonesoutlinedbelowleadallthreeofthesepatientstoexperienceanover80%reductionintheirsymptomsinarelativelyshortperiodoftime.8simplewaystoimproveyourguthealth 1.introducemore‘goodgut’foods. inourhouse,foodsfallintooneoftwocategories:goodgutfoods,whicharetypicallyhighinfiberandmicronutrientsandcontributepositivelytothegut.other‘sometimes’foodsthatdon’tcontributetoguthealthtoowell,thatweconsumeinmoderation.thesimplestthingyoucandotosupportguthealthistointroducemoregoodgutfoodsintoyourdietandreducetheonesthataren’t.seasonalfoodsandnutrient-denseproduceareagreatwaytofeedyourhealthygutbugs.herearesomeofthefoodsthattopour“goodgutfood”list:veggiesandgreens:arugulabokchoybroccolifloretscarrotsjapanesesweetpotatookraradishessproutszucchiniwintersquashfruits:bananas(especiallygreenerbananas,whicharehigherinresistantstarch,whichissogoodforyourgut!)blackberriesblueberriesclementinekiwis(greenorgolden)papayapomegranatepricklypearnutsandseeds:almondsbarunutsbrazilnutschiaseedsflaxseedshempseedspumpkinseedswalnutsbeansandlegumes:lentilschickpeasedamame(soybeans)mungbeansadzukibeanstofutempeh(fermentedsoybeans)wholegrainsbuckwheatmilletoatsquinoaamaranthfoniosproutedwheatother:cilantrogingermiso(fermentedsoyorchickpeapaste)parsleypeppermintfermentedfoodslikekimchiorsauerkrauttahini(sesameseedpaste)vinegars 2.eat30+plantsperweek(atleast!). theamericangutprojectfoundthatindividualswhoconsumed30ormoredifferentplantfoodseachweekhadasignificantlymorediversegutmicrobiomecomparedwiththosewhoate10orfewerperweek.thishasbeencorrelatedwithincreasingyourmicrobialproductionofshortchainfattyacids(scfas)anddecreasingantibioticresistantmicrobes(superbugs).combined,thesemeanhealthiergutstructureandapossibledecreaseofintestinalinflammation.inotherwords,eatingaplant-baseddietisoneofthebestfirststepsyoucantaketoimproveyourguthealth,butvarietyisjustasimportant.onthesurface,30maysoundoverwhelming,solet’sbreakdownanexampledayandseehowmanywecanget:breakfast:carrotcakeovernightoatmealwithfruitandnuts(soakingoatsovernightincreasestheresistantstarchandactivatessolublefiber)oats(welikeoatgroatsorsteel-cutoats)flaxseedschiaseedscomplementproteinpowderwalnutsshreddedcarrotsraisinsdatescinnamonsnack:fruit&proteinappleorpearalmondbuttercelerylunch:grainbowl quinoalentilssproutsredbellpeppercucumbertomatocarrotsyummyplant-baseddressingofchoicesnack:smoothiebananaorangespinachzucchinisoymilkhempseedsdinner:veggieandbeanpastaandmixedgreenssaladchickpeapastabroccolioniongarlicbasilkaleromainelettuceredleaflettucebeetssnappeassunflowerseedsvinegarherbs&spicesthat’s39differentplantsinasingleday.whenyouaccountforeachplant,herbs,andspices,suddenly30plantsbeforetheendoftheweekdoesn’tseemaschallenging!still,eating30+differentplantsperweekrequiresyoutobeintentionalaboutthevarietyyouincorporatethroughoutyourmeals,andreally,30shouldbetheminimum.3.eatslowly. properdigestionstartsinyourmouth.itis,afterall,thefirstportionofthedigestivetract,andagreatstartcanhelpfacilitateagreatending!chewingyourfoodthoroughlycanbeessentialtoproperdigestion.quicklyscarfingdownfoodusuallyleadsyoutoalsoinhalequiteabitofairbetweenbites,whichcanleadtobloatinganddiscomfortafterward. chewingfoodsuntilthebiteissmoothandnolongerchunkycanhelptherestofthedownstreamdigestionandabsorptionthatwillhappeninthestomach,smallintestine,andlargeintestine,helpingyouabsorbmorenutrientsandfeelyourbestafterthemeal.ifyou’reseeinglargepiecesofundigestedfoodinyourstool,thatcanbeasignofdigestivedistressandimproperchewing.whenweeatcarbohydrates,oursalivacontainsdigestiveenzymesthathelpusbetterbreakdownanddigestthem.thiscanevenmatterwhenconsumingcarbsthatdon’tneedchewing,likesmoothies.chewingthemabitinyourmouthcanhelpslowdownhowquicklyyoufinishthemandcanhelpreducebloatyoumayexperiencewhendrinkingthem.suggestiveresearchshowsthatthebetterapersonchewsthemorelikelytheyaretostimulateguthormonesthathelpregulatesatiety. 4.consciouslychooseyourcookwareandcleaningproducts. whatyoucookandstoreyourfoodinwillultimatelymakeitswayintoyourgut.wesuggestswappingoutplastic,aluminum,andotherknownendocrinedisruptorswithmaterialsincludingglass,ceramic,stainlesssteel,andcastiron.onestudyfoundthatendocrinedisruptorshaveinteractionswithfoodandthegutmicrobiota.theproductsandbyproductsreleasedfollowingthemicrobialmetabolismofendocrinedisruptorscanbetakenupbythehost,changingthecompositionofmicrobiota. 5.avoidantibiotics,unlessnecessary. wearesofortunatetobealiveinatimewhenmedicineisprettyaccessibletomostpeopleindevelopednations.thiseasyaccessibilityhascausedexcessuseinbothhumansandanimalsraisedforconsumptioninthepastfewdecades,whichleadstoantibioticresistanceinhumansandcontaminationofwatersourcesfromanimalrun-off.inyourgut,antibioticresistancecreatesbadgutbugsthatareresistanttoantibiotics(superbugs)thatcandriveupinflammationiftheyover-populatethebody.antibioticscanbetrulylifesavingiftakenwhennecessary,buttheycanalsooff-setthedelicatebalanceinthegut.onestudyshowedthatasinglecourseofantibioticscanhaveeffectslastinguptotwoyearsonthebalanceinthegutmicrobiome.speakwithyourcareteamtotakeantibioticswhenit'swarranted,trytoavoidthemiflifestyleandotherpreventivemeasurescanbeusedinstead. 6.exerciseconsistently. theusdahealthypeople2022guidelinesrecommendatleast150minutesofmoderatetointenseactivityperweek.werecommendasmuchaspossible!anhourofconsciousmovementandexercisemakesitswayintoeachdayofourlivesandhelpssupportourgutmovementakagutmotility.studiesshowthatmoderateexercisecandecreaseconstipationandbloating. andno,couchsurfingdoesn’tcount!sorry. 7.reducestress(asbestaspossible). stressofanykind–physical,mental&emotional,orchemical–cantakeatollonyourgoodgutbugs.addressingstressorsandfindingoutletsforthemcanbekeytohelpingyourgutfeelitsabsolutebest.studiesshowthat40-60%ofthosediagnosedwithirritablebowelsyndrome(ibs)havealsobeendiagnosedwithanxiety.whatstressesyourmindorbodycandefinitelystressyourgut.remember,wearemoremicrobialdnathanhumandna,andthey’resensitivetoo! 8.incorporateevidence-basednutrients. evenwithadiverseplant-centereddiet,increasingtheintakeofcertainvitaminsandmineralscanhavearapidanddramaticimpactonimprovingyourgut.rememberdanny,theplant-basedchefweintroducedearlier? afteridentifyingafewdeficienciesinherbloodwork,wehadhersupplementwithadditional:pre-activatedbvitamins,includingb1,b5,andb6,whichareallessentialformotilityandoptimalbrainfunction.suggestiveresearchshowsthatb-vitaminsarerequiredfordifferentimmuneresponsesrelatedtoguthealth.molybdenumtohelpmetabolize/break-downsulfur,toreducetheamountofhydrogensulfidegasproduced.thistypeofgascannotonlycausemalodorousgasstrongenoughtocleararoom,itcansignificantlyslowdownmotility,causinguncomfortablebloat.gingertohelpsupportmotilityandahealthygutrhythm.pepperminttoalsosupportmotility.welikerecommendingdrinkingstrongpeppermintteabetweenmealstohelpgetthefoodmovingthroughthedigestivetract.thathelpedrestorehergutmotilityandgutbalancewhichinreturnreducedherdiscomfortandbloating.inadditiontothosewerecommendedtodanny,nutrientadditionsthatcantypicallyleadtoimprovedguthealthare:horsechestnut,apotentantioxidanttohelpbalancethegutmicrobiomeandsupportthegut-immuneconnection.alowfodmap,lessfermentableprebioticfibertofeedtheanti-inflammatorygutflora,whichcanhelpbringdownbloodsugar,cholesterol,appetite,andmore.apost-biotic-apotentend-productoffermentationofprebioticfibersbyprobioticsandothermicrobes.licoriceroottohelpsootheanyirritationsfeltinthegutandsupporttheintegrityoftheliningoftheguttopotentiallydecreaseinflammationinandaroundthegut. shouldyoutakeaprobiotic? probioticswerealltherageforawhile,withcompaniesandinfluencerstellingyouthattheywouldsolveeverybelch,bloat,andbumpinyourbody.thatstartedinpartbecauseforalongtime,healthcarepractitionersweretoldtorecommendprobioticsaftereachcourseofantibioticstakentorestoregoodbacteriawhichmayhavebeenwipedout.butathorough2018studyoutofisrealdiscoveredprobioticsupportmaynotbeinourbestinterestafterall.thestudyshowedthosetakingnon-specificprobioticsafteracourseofantibioticstookthelongesttorecovertheiroriginalgutmicrobiomeandthegoodbugsthatliveinit.sowhatdowerecommendinstead?eatingplentyofprebioticfiber-richfoodsaftertakingantibioticstonaturallyfeedandrestorethehealthygutbugswewantback.now,tobeclear,probioticsaren’talwaysbadforyou.infact,a2017studypublishedintheeuropeanreviewformedicalandpharmacologicalscienceseshasfoundthataspecificstrainofprobiotic,lactobacillusreuteri,canreducemethanegasinthedigestivetractbyasmuchas30%.thiscanhelpreducebloatandgasasmethanegasisknowntoslowdownthedigestivetract.therefore,l.reuteriresultsinreducingthegutmethanogenicflora,thenincreasingbowelmovementshelpingwithconstipation.whatwedon’trecommendisunnecessarilytakingexpensiveprobioticsthatyoulikelydon’tneedifyouconsumeadiversediet.researchsuggeststhatitisidealtolookattheoriginofthemicrobes,speciesandstrains,testing,andpotencywhenchoosingaprobioticsupplement.notallprobioticswillhavewhatthelabelsaysithas,notallstrainswillhaveabenefit,notallsupplementswillmakeitpastyourstomachacidandbile,andtherecanbesomenegativesideeffectsalongtheway. don’tflushyourguthealthdownthetoilet guthealthisalltheragerightnownotbecauseit’sdifficulttoachieve—aswementionedbefore,ifyoueataplant-baseddiet,you’realreadydoingthehardestpart.it’soneveryone’smindbecauseit’ssoimportant,withcountlessnewstudiesdrivingthatpointhomeandhopefully,ontoyourplate! soquitthinkingaboutyourgutasjustaplacetoprocessfoodandproducewaste,andinsteadtreatitlikethedelicateecosystemthatitis…onethatifkeptbalanced,willleadyoutowardsastrongerimmunesystem,bettermetabolism,lowermortalityrate,improvedsleepandenergy,loweranxiety,andday-to-dayabdominalcomfort.wehopewe’vegivenyouencouragementtocontinueyourjourneytowardoptimizingyourguthealth,evenbeyondthewaysyourplant-basedlifestylehas! references:u.s.departmentofagricultureandu.s.departmentofhealthandhumanservices.dietaryguidelinesforamericans,2020-2025.9thedition.december2020.availableatdietaryguidelines.gov.hunt,r.,quigley,e.,abbas,z.,eliakim,a.,emmanuel,a.,goh,k.l.,guarner,f.,katelaris,p.,smout,a.,umar,m.,whorwell,p.,johanson,j.,saenz,r.,besançon,l.,ndjeuda,e.,horn,j.,hungin,p.,jones,r.,krabshuis,j.,&lemair,a.(2014).copingwithcommongastrointestinalsymptomsinthecommunity.journalofclinicalgastroenterology,48(7),567–578.https://doi.org/10.1097/mcg.0000000000000141jernberg,c.,löfmark,s.,edlund,c.etal.long-termecologicalimpactsofantibioticadministrationonthehumanintestinalmicrobiota.ismej1,56–66(2007).https://doi.org/10.1038/ismej.2007.3 levy,r.l.,olden,k.w.,naliboff,b.d.,bradley,l.a.,francisconi,c.,drossman,d.a.,&creed,f.(2006).psychosocialaspectsofthefunctionalgastrointestinaldisorders.gastroenterology,130(5),1447–1458.https://doi.org/10.1053/j.gastro.2005.11.057 miquel-kergoat,sophie;azais-braesco,veronique;burton-freeman,britt;hetherington,marionm.(2015).effectsofchewingonappetite,foodintakeandguthormones:asystematicreviewandmeta-analysis.physiology&behavior,151(),88–96.doi:10.1016/j.physbeh.2015.07.017nationalinstituteofenvironmentalhealthsciences.(n.d.).endocrinedisruptors.retrievedmarch3,2022,fromhttps://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm peyrotdesgachons,c.,&breslin,p.a.s.(2016).salivaryamylase:digestionandmetabolicsyndrome.currentdiabetesreports,16(10).https://doi.org/10.1007/s11892-016-0794-7 quigleye.m.(2013).gutbacteriainhealthanddisease.gastroenterology&hepatology,9(9),560–569.wang,y.,jiang,y.,deng,y.,yi,c.,wang,y.,ding,m.,…wong,a.(2020).probioticsupplements:hopeorhype?frontiersinmicrobiology,11.doi:10.3389/fmicb.2020.00160zmora,n.,zilberman-schapira,g.,suez,j.,mor,u.,dori-bachash,m.,bashiardes,s.,kotler,e.,zur,m.,regev-lehavi,d.,brik,r.b.z.,federici,s.,cohen,y.,linevsky,r.,rothschild,d.,moor,a.e.,ben-moshe,s.,harmelin,a.,itzkovitz,s.,maharshak,n.,...elinav,e.(2018).personalizedgutmucosalcolonizationresistancetoempiricprobioticsisassociatedwithuniquehostandmicrobiomefeatures.cell,174(6),1388–1405.e21.https://doi.org/10.1016/j.cell.2018.08.041  

Plant-Based Gut Health 101: Why Immunity, Metabolism, and Longevity Start in the Gut

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Vitamin B12 and the Plant-Based Diet: Everything You need to Know
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vitaminb12andtheplant-baseddiet:dr.joelkahnonsupplementingforlong-termhealth,energy,&nervoussystemsupportby:dr.joelkahn,mdwe'veallheardaboutthevalueofsupplementingwithb12—especiallyforplant-basedeaters.vitaminb12islinkedtoeverythingfrombrainandnervoussystemhealthtoyourenergy,dna,andredbloodcells,andcountlessstudiesshowthatvegetariansandvegansrunahigherriskofb12deficiencies.*buthowmuchdoyouneed,andwhatapproachshouldyoutaketoensureyougetenough?tohelpyoufindthestrategythatworksforyourhealth,irecordedashortvideosharingtheb12supplementationmethoditakewithpatientsatthekahnlongevitycenter.watchit,here:videonotes: whyisvitaminb12important? butdidyouknowthatyoucan'tmakeanyusableformofvitaminb12?and,ifyoucan'tmakeanyusableform,you'resetuptobedeficientinb12.mostb12vitaminsaremadebybacteriathatanimalseatandgetincorporatedintheirflesh.plant-basedeaters,however,typicallyneedsupplementation.why?b12impactsyourbrain,yournerves,thereactionofredbloodcells,andevenyourgeneticcode—yourdna.* shouldyousupplementwithmultipleformsofb12? therearedifferentkindsofvitaminb12,andthebestapproachtosuccessfulsupplementationmaybetomixthevariouskinds.onereasonisthateachformhasalittledifferentpropertyorfunctioninthebody.therearetwonaturalforms,calledadenosylcobalaminandmethylcobalamin.adenosylcobalaminworksparticularlyinthemitochondria,wherewemakeenergy.*methylcobalaminmaybethemostnaturalandimportantformofb12.itkeepsourbloodhomocysteineatanoptimallevel.*anotherformiscalledhydroxocobalamin,whichisveryeasilyabsorbed,andlinkedtoyourbrain,nerve,mitochondria,heart,bloodcells,anddnarepair.*irecommendpullingfromallthreeoftheseformssothatyouhavearegularsourceofavarietyofb12sforoptimalhealthandbodyfunction.*itmayalsoincreaseyourabsorptionrateifyourbodyhastroubleabsorbingoneformbutnotanother.* canyoutaketoomuch? aswithsomanythingsinlife,thereisasweetspotbothforabsorptionandoptimalhealth.thatsweetspotformecomesinaround500mcgforeachofthethreeformslistedabove.it’smorethanyouneed,butshouldincreaseyourlikelihoodofproperabsorption.andbecauseit’swater-soluble,thereislittleriskofoverloadingtothepointoftoxicity.

Vitamin B12 and the Plant-Based Diet: Everything You need to Know

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Vegan Mint Chocolate Chip Ice Cream Recipe
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mintchocolatechipnicecreamby:complementappleandcinnamon...tomatoandbasil...mintandchocolate...there'snothingmoresatisfyingthantwounrelatedflavorscomingtogethertocreateamagicaltreat.whichexplainswhywesimplycannotstopblendingupthisincredibleplant-basedmintchocolatechipnicecreamrecipe.notonlydoesittakeyoubacktochildhoodsummers,butit'smadewithsuperfoodgreens.youreadthatright...mintchocolatechipicecreamwithgreens.andincredibly,ittastesgreat!preparetobeamazedbywhatwillundoubtedlybethehealthiestdessertyou'veevercraved:ingredients6frozenbananas5mintleaves1-2tbspdailygreenspowder1/4cupveganchocolatechips1/4cupwaterdirectionsblenduntilsmooth!topwithextramint+chocochips.checkouttherecipeontiktok,here!madewith5organicsuperfoodgreens,dailygreensprovidesasimplewaytoboostyourdailygreensintake.shopnow

Vegan Mint Chocolate Chip Ice Cream Recipe

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18 Recipes for the Ultimate Plant-Based 4th of July Cookout
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18recipesfortheultimateplant-based4thofjulycookoutby:complementwith4thofjulycelebrationsunderway,cookoutseasonhasofficiallybegun.forplant-focusedeaters,cookoutsaren'talwaystheeasiesttonavigate,especiallyifyou'reattendingoneasaguest.theriseofplantmeatslikebeyondorimpossiblehavemadeitaloteasier—offeringaconvenientandapproachableoptionforbothhostsandguests.butplantmeatsaren'ttheonlythingworththrowingonthegrillorbringingtoapartythissummer.cookoutfoodisallaboutkeepingthingssimple,fresh,andeasytoshare,andthereareendlesscrowd-pleasing,plant-baseddishesthatfitthatdescription. ifyou'reheadedtoacookoutthisholidayorsummer,here'sadeliciousmenuofwholefoodplant-basedoptionsyoucanprepaheadorthrowonthegrillatthelastminute. summertimesaladsandsidedishes 1.longweekendgrilledsalad,whichhighlightsmanyoftheseason’sfreshestveggies.2.keepitrefreshingwiththeredchilecornsaladwithlimas&cherrytomatoessalad.3.mexicanstylegrilledcorn,asummertimepartyfavorite.4.what’sacookoutwithoutbakedbeans?stepawayfromthecannedoptionsandtryoutthismaplebakedbeansrecipe.5.alwaysapartyfavorite,mattfrazier’sbuffalohummus. plant-baseddipsandsaucestospiceupyourcookout 6.guacamole.youjustcan’tgowrongwithfreshguacamole.7.grill-smokedeggplantdipforasmokytreat.8.skipboringtraditionalsalsaandmixitupwiththisradradishandnectarinesalsa.9.whenitcomestobbqsauce,simpleisoftenbetter.itdoesn’tgetmuchsimplerthandel’sbasicbarbecuesauce.10.oneofmyfavoritewaystodressupaburgerorveggiedog:cashewcreamsauce.kickitupanotchbyaddingchipotleseasoningtothestandardrecipe,orlightenuptheflavorwithcilantrolimegarliccashewsauce. grillableentreeseveryonewilllove 11.surpriseyourguestswithcreamyredpepperscallionspreadgrilledflatbreads.12.hawaiianbbqtacosfromripesselstyn’smybeefwithmeataretheperfectsummertimemarriagebetweensweetpineappleandsavorybbqsauce.werecommendgrillingthetortillasforaspecialtouch.13.carrotdogs?carrotdogs.soundscrazy,butthisalternativetotheprocessedveggiedogisaguaranteedhit(oratleastaconversationstarter).throwthemonthegrillforextraflavor.14.keepthepreparationsquickandsimplewiththeseperfectgrilledportobellos.15.ifyou'rewhippingupaveggieburger,youcan'tgowrongusingthisveggieburgerblueprintfromnomeatathlete. beautifulsummernightdesserts 16.peanutbutterblissballsareperfectnomatterthetimeofyear.17.coolthingsoffwithhomemaderaspberrysorbet.18.spicygrilledwatermelon…simple,sweet,andtheperfectsummertimetreat. bonus:hydratecocktailsandmocktails! beatthesummerheatwitharefreshingandrehydratingdrink.herearethreefundrinkrecipesguaranteedtomakeaspash.1.hydratespritz(withagreenoption!).2.pinkmimosaforyourafternooncookouts.3.strawberrygin&tonic...atwistontheclassicsummercocktail. 

18 Recipes for the Ultimate Plant-Based 4th of July Cookout

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Complement Hydrate Electrolyte Spritz Recipe
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hydratespritzrecipeby:complementwhilethestandardhydrateinstructionscallforamixofpowderwithplainwater,there'snoreasonyoucan'thavealittlefunwithit!therapidhydrationbenefitsofhydrateworkjustaswellwithsparklingwater,andthecombocreatesabeautifulmocktailperfectforasummertimetreat.letthishydratespritzrecipeactasinspirationforyoutomakeityourown!checkouttherecipe,here:ingredientssparklingwater1servingofhydrate 1slicedstrawberry3slicesofcucumber1lemonwedgedirectionscombinesparklingwaterandhydrate.stirinstrawberriesandcucumber.addlemonslicetoedgeofglass.optionalgreentwist!addaservingofdailygreensforaboostofnutritiousgreens.(andyes,thisactuallytastesgreat!)hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Complement Hydrate Electrolyte Spritz Recipe

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Complement Hydrate Electrolyte Strawberry Gin & Tonic Recipe
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strawberrygin&tonicrecipeby:complementtheremaybenoeasiercocktailtoputyourowntwistonthanaginandtonic.gininfusesbeautifullywithfruitsandcitrus,andtonicactsasablankslatetoenhancewhateverflavorsyoubringtotheglass.thishydratestrawberrygin&tonicrecipeisbothrefreshingandrehydrating,poppingwithflavorandelectrolytes.checkouttherecipe,here:ingredients1shotginofchoice1tsphydratetonicwaterlemonicedirectionscombinegin,hydrate,andtonic,andiceinatallglass.addlemonslicetoedgeofglass.hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Complement Hydrate Electrolyte Strawberry Gin & Tonic Recipe

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Complement Hydrate Electrolyte Strawberry Mimosa Recipe
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mintchocolatechipnicecreamby:complementwhetheryou'rehostingbrunchwithfriends,enjoyingadayatthelake,orattendinganafternooncookout,mimosasarealwaysahit.thispinkmimosarecipe,featuringcomplement'shydrateelectrolytemix,addsanewtwist.thecitrusandstrawberriespairperfectlywithabrightsparklingwine,andtheaddedelectrolyteskeepyoufeelingyourbestthroughouttheday(ornight)!checkouttherecipe,here:ingredients1tsphydrateproseccoorchampagne1strawberrydirectionsgentlymixhydrateintothesparklingwine.garnishwithstrawberries.hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Complement Hydrate Electrolyte Strawberry Mimosa Recipe

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Hydration FAQ for Optimal Performance and Long-Term Health
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hydrationfaqwithdr.estello,md:howtohydrateforoptimalperformanceandlongevityby:matttullman,co-founderhydratingsoundssimpleenough...drinkwater,often.butonceyoutakeacloserlook,stayingproperlyhydratedforworkouts,generalhealth,longevity,andfeelingyourbestisn'tasstraightforward....howmuchshouldidrinkwhenrunning?...doineedelectrolytes?...doescoffeeandbeercounttowardsmyfluidintake? withhydrationplayingacrucialroleineverythingfromregulatingbodytemperaturetolubricatingjointsanddeliveringnutrientsandenergytocells,alittleattentioncangoalongway.tohelpusunderstandhydrationbestpractices,iaskeddr.estellonaphill,md,aninternalmedicineresidentdoctorandplant-basedultra-marathonathletetoweighin.checkouthisadvice,here:dr.estellonaphill,md,hydrationfaqnotes 00:25-howmuchwatershouldidrinkeveryday? itdepends.howmuchwedrinkshouldbeindividualizedanditdependsonthingslikeyouractivitylevel,howhydratedyouarethedaybefore,andthehumidityandtemperatureoutside.agoodplacetostartistryingtodrinkhalfyourbody'sweightinounces.soforexample,i'm200pounds,anditrytodrinkabout100ouncesofwateradaywhichturnsouttobeaboutthreelitersofwater.butbeinghydratedisnotjustwhatyoudrink.it'salsowhatyoueat.didyouknowthatplant-basedfoodshave80to90%watercontentwhileotherfoodssuchasprocessedorfriedfoodshavealotofthewatercookedoutofthem?sowhenyou'retryingtolookathowmuchwateryou'regettinginaday,it'swhatyoudrinkbutalsowhatyoueat. 01:55-whathappensifidon'tdrinkenoughwater? wateristhesecondmostimportantthingthatyourbodyneeds,secondonlytooxygen.whathappenswhenyoudon'tdrinkenoughwater?yougetdehydrated.someofthesignsofdehydrationaredecreasedurineoutput,increasedthirst,fatigue,irritability,andwhenyou'rereallydehydrated,itcanleadtothingssuchasareallylowbloodpressureanditmightevenlandyouinthehospitalortheicu.clinicaldehydrationaside,there'salsoalotofevidencetosupportthatevenalittlebitofdehydrationcanaffectathleticperformance.losing1to2%ofbodyweightinwaterhasbeenshowntohavea10%reductioninexercisecapacity.inadditiontothat,italsohasbeenshowntoincreasetheperceptualstrainofexercise,whichmeansthatevenifyou'reabletodothesameamount,it'sgonnafeelawholelotharder 03:15-howmuchshouldwedrinkwhenwe'reworkingout? didyouknowyoucanloseuptoonetofivepoundsofsweatperhourwhileworkingout?sweatisnotjustwater.it'salsogotelectrolyteslikesodium,chloride,potassium,magnesium,andcalcium.soit'sreallyimportantthatwhenwe'rerehydratingduring,afterandbeforeexercise,we'reusingasolutionthat'snotjustwaterbutthat'salsogottheelectrolytesthatweneed.howmuchwateryoushoulddrinkduringaworkoutdependsonyourbodyweight,yourexerciseintensity,howlongyou'reexercising,andtheheatandhumiditythat'sintheareaaroundyou.thereareafewdifferentformulasyoucanusetocalculatehowmuchexactlytodrinkwhenworkingout.andoneoftheonesthatiliketouseistotakeyourbodyweightinpoundsanddivideitby30.andthen,you'regonnadrinkthatamountinouncesevery15minutes.thebestwaytoestimatehowmuchyou'vesweatedoutduringaworkoutissimplytoweighyourselfbeforeandafter.youshouldtryanddrinktheamountthatyoulostandthenalittlebitextratomakeupforstuffthatyou'regonnapeeout.soforexample,ifilostakilogramofweightwhileworkingout,iwouldtrytodrinkalitertoaliterandahalfofanelectrolytessolutionaftermyworkouttoreplenishthoselosses.it'simportanttobeextrahydratedafteryourworkoutsothatyoucanbefueleduptogointoyournextone. 04:48-doescoffee,soda,orbeercounttowardshydration? youmayhavenoticedthatwhenyoudrinkcoffeeorbeer,youhavetopeealot.that'sbecauseit'sadiuretic.adiureticissomethingthatmakesusgopeemoreoftenandmorefrequently.thewaythatcaffeineandalcoholmakeuspeemoreisitinhibitsahormonecalledantidiuretichormone.andthatcausesustopeeoutmorewaterratherthanreabsorbingandkeepingitinourbodies.thatsaid,theamountthatyoupeeoutisn'tasmuchastheamountthatyougetfromdrinkingthecoffee.you'renotgonnapeeoutsomuchwaterthatyou'regonnabecomedehydrated.butbecauseyou'repeeingmoreandyou'regettingonlyalittlebitofthefluidyou'redrinking,it'snotthebestchoiceforapre-hydration.

Hydration FAQ for Optimal Performance and Long-Term Health

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Why Omega-3s are Important For Your Health
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dr.joelkahn,mdonthewhyomega-3smatter(andhowtogetthem)by:matttullman,co-founderthenumberoneabnormalbloodtestdr.kahnseesacrosshisclinicisn'tvitamindorb12.itisn'tproteinoriron,either.it'somega-3s.accordingtodr.kahn,peoplejustaren'tgettingenough.andthisisabigproblem.omega-3sarelinkedtoblood,heart,andimmunehealth.andthey'reessentialforproperbraindevelopment,especiallyinkids.*sowhyisnoonetalkingaboutomegas?tohelpusbetterunderstandtheimportanceofomega-3fattyacids,isatdownwithdr.joelkahn,mdtopickhisbrainontheroleomegasplayinourhealthandhowbesttogetthemonaplant-baseddiet.(actually,hestoodup,usinghistreadmilldesk...)watchit,here:dr.joelkahn,mdinterviewnotes 04:46-whydoomega-3smatter?wecangothroughadozen-plussystemsinthebodythathavetohaveomega-3fattyacidsforoptimalperformance,andyoucan'tmakeany.that'swhatwouldbeinmy"jackandjill"book.jackandjillcan'tmakeomega-3s.theycanmakevitamindwithsomesunshine.wecangetsomeb12throughvarioussources,althoughveryoftenthat'sapointtosupplement.butforgetaboutitwhenitcomestoomega-3fattyacids.ifyou'vefailedtoplan,youplantofail.butit'snobody'sfault.they'rejustnothearingthismessage.i'vebeenaddingabloodtestcalledomega-3index,abloodtestthatmeasuresinyourbloodquiteaccuratelythelevelofomega-3.itisthenumberone,themostprofoundlyabnormallabtestacrossthespectrumofmyclinicforyearsandyearsandyearsandyears.it'salsooneoftheeasiestonestocorrect,alittlepatienteducationandlittlerepeattesting.buthasprofoundimplicationsforcurrentandfuturehealth.08:43-whatabouteatingfishforomega-3s?smashfish(sardine,mackerel,anchovy,herring,andsalmon),areprettyhighinomega-3fattyacidsbecausetheirhabitistoeatalotofalgae,whichcontainsdhaandepa.noneofthosefishmaketheirownomega-3fattyacids.they'rejustgoodatconcentratingoraccumulatingthemintheirflesh.andwhenweeattheirflesh,yougeteverythingintheirflesh.mightbeomega-3fattyacids,butyou'recertainlygettingadecentloadofsaturatedfat.andyoumaywellbecrunchingonsomedeliciousmercury,andpcbs,andddts,becausethefatoffishdoesliketoaccumulatebioenvironmentaltoxins.sothat'swhywe'resoexcitedaboutalgae.goingstraighttothesource.14:28-howmuchshouldyoutake?foralongtime,theamericanheartassociationwouldsayforaheartpatient,a1,000mgcapsuleadaywouldbeareasonablesupportivehealthdecisiontomake.whatikindastriveforwithmypatientsisusuallyabout500milligramsadaycombinedepa,dha.i'llgomuchhigherifi'mtreatingadisease.generalhealthsupportversustreatingadiseaseisquiteadifferentkindofapproach.21:04-doestheratioof3s,6s,and9smatter?i'makeepitsimple,stupid,nutritionguy.you'renotgonnafindmecalculatingmymacronutrientsandalleveryday.youcanlivealong,healthylifewithagreatbrain,andagreatheart,andgreatimmunehealthwithoutanyomega-9.andsameistrueofomega-6.yourbodywillhandleallthat.theonlyoneyoushouldfocusonwithanycareandconcernisomega-3fattyacids.that'swhythey'recalledessential.alotofpeoplewilltalkaboutomega-6astheawfulinflammatoryfattyacid.thecardiologyliteraturedoesn'tcompletelyagreewiththat.therearehealthyomega-6sandunhealthy,soifranklyjustditchthatbecauseit'snotaneasyevaluationtomake,andyoureallydon'thavetosay,igottaeatomega-9foods.nope.youjustneedtoeatomega-3foodsortakesome.30:41-joel'sfinalthoughti'dliketoleaveyoualastlittletidbitorpearl.imean,it'sliterallyeveryweekthere'snewscienceaboutplant-baseddiets,andnoteverybodyresponds.itellmypatientsthat,"plant-baseddietsdonotmakeyou100%bulletproof.theyjustmakeyoumuchmoreresilient."anditdoesn't...youdon'tskipyourcolonoscopyandyourmammogram'causeyoueatasaladeveryday,butitmakesyoumuchmoreresistanttohavingthosediseases.buteveryday,wecomeupwithmoreinformation,whetherit'stheenvironment,it'sobviouslyalwaysaboutanimalrights,butourhumanhealthisoptimalinadietoffruits,vegetables,wholegrains,andlegumes.

Why Omega-3s are Important For Your Health

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7 Superfood Greens You Should be Eating (But Probably Aren't)
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the7bestsuperfoodgreenstoeateverydayandwhatbenefitstheycanprovide.by:complementnon-breakingnewsoftheday:greensaregoodforyou.onapercaloriebasis,greensarethemostnutrient-richfoodsyoucaneat,loadedwithantioxidants,vitamins,minerals,andsomuchmore.buttherearehundredsofediblegreens,andthey'renotallcreatedequally.whichpackthebiggestpunch,andwhichgreensshouldyoufocusonforthemostwell-roundedbenefits?inthispost,webreakdown7ofthebestsuperfoodgreenstoconsumeregularly—someofwhichmaybeonyourregularrotationalready,butothersalmostcertainlyarenot. allgreensaren'tcreatedequally. healthprofessionalsandnutritionistslovetotoutthebenefitsof"leafygreens."butjustlikeanyothercategoryoffood,whenyoucomparethenutrientprofilesofdifferentfoods,somearebetterthanothers.forexample,acupoficeberglettucecontainsabout10%ofyourrecommendeddailyvalueofvitaminsaandk,and1%ofmagnesium.acupofrawspinach,ontheotherhand,provides93%ofyourvitamina,120%ofvitamink,and6%ofyourmagnesium.that'sanextremeexample—everyonelovestohateoniceberglettuce—butbenefitcomparisonscouldbemadeforallgreens,withsomeofferingabountyofvitaminsandothersmoremineral-rich. whichgreenspackthemostbenefits? whilesomemayargueforonegreentotopthelist,we'renotgoingtodothat.why?becauseifyoufocusedentirelyonasinglegreen,you'dmissoutonthebenefitsothergreensmayoffer.instead,hereare7differentgreensthateachtopthechartsfortheirownreasons.adietthatregularlyincorporateseachofthesewouldbenefitfromtheuniquebalanceofnutrientprofiles.1.barleygrass barleygrasscomesfromyoungbarleyplants—beforetheyproduceseedsandwhenthey'reextremelyrichinenzymes,vitamins,andminerals.thejuicedpowderfrombarleygrassiswellresearched,andproventoprovidestrongantioxidantproperties.barleygrassisarichsourceoffiber,vitaminsa,c,andk,andpowerfulpolyphenolsandflavonoids.thebenefits:mayhelptoaidsleep,lowerbloodpressure,improvedigestion,reduceanxiety,andsupportastrongerimmunity.*howtogetit:barleygrasscanbefoundinpowderform,butbarleygrassjuice(injuiceformordehydrated)canbe10-20timesmorepotent. 2.spinach ofthegreensselectedforthislist,spinachisonethatyoumayberegularlyconsumingalready.similartobarleygrass(you'llnoticeapattern,here),spinachisrichisvitaminsa,c,andk.butit'salsoastrongsourceofbandevitamins.spinachisagreatsourceofbothiron,calcium,andmagnesiumaswell.thebenefits:maysupporteyehealth,aiddigestion,andlowercholesterol.*howtogetit:spinachisaperfectadditiontoasmoothie,salad,stir-fry,orpasta. 3.kale similartospinach,kaleisacommonsuperfoodgreenfrequentlyusedbothraworcooked.kaleisacruciferousvegetable,likebroccoliorcauliflower.it'srichinvitaminc,selenium,vitamine,andcalcium.thebenefits:mayhelpsupportbonehealth,immunity,andeyehealth.*howtogetit:whileitcontainsastrongertasteandtexturethanspinach,kale'susesareequallyasdiverse.it'sagreatadditiontocookedfoods,aswellasjuicedorblendedrawintoasmoothie. 4.chlorellapowder afreshwateralgae,chlorellahasquicklybecomeknownasanutrientpowerhouse.it'srichinaminoacidsandmicronutrients,andinclinicaltrialshasdemonstratedheavymetaldetoxificationproperties.thebenefits:mayhelptoaidheavymetaldetoxification,supportimmunity,andlevelbloodpressure.*howtogetit:unlikemostofthegreensyouregularlyhearabout,theonlywaytoincludechlorellaisinpowderform. 5.moringa anativetreetonorthernindia,moringahasbeenusedforitshealth-promotingpropertiesforthousandsofyears.it'srichinantioxidants,iron,magnesium,andvitaminsa,c,ande.thebenefits:mayhelpdefendagainstfreeradicals,andsupportmood,brain,andfoundationalhealth.*howtogetit:whilewholemoringaleavesareedible,they'redifficulttofind(atleastintheus).morecommonismoringapowder,whichcanbemixedintosmoothiesorotherdrinks. 6.arugula alsoacruciferousvegetablelikekale,arugulaisknownforitspepperytasteandabundanceofcalcium,potassium,folate,andofcourseyoura,k,andcvitamins.thebenefits:maysupportnormalbloodandnervefunction,immunedefenses,anddnahealth.*howtogetit:foundinjustaboutanygrocerystore,thepepperyflavorofarugulamakesforagreatadditiontosalads,sandwiches,andpastas. 7.broccolisprouts rawbroccolisproutscontainhighamountsofglucoraphanin,thenutrientthatbecomessulforaphane.andwhenitcomestohealthyplantcompounds,sulforaphanesetsthebarwithincredibleantioxidantandantimicrobialproperties.thebenefits:mayhelpimprovedigestion,supporthearthealth,provideantidiabeticeffects,andpromotebrainhealth.howtogetit:ifyoucanfindthem,broccolisproutsareagreattoppingonasaladorboosttoasmoothie. increaseyourgreensandincreasethebenefits. plant-basedmedicaldoctor,dr.michaelgreger,recommendsatleast12servingsofgreensperweek.butaccordingtohisresearch,only1in25peoplegetthatmanyservingspermonth...thismeansnearlyallofuscanstandtosignificantlyincreaseourgreensintake.makeahabitofaddinggreenstoyourmealswheneverpossible,whetherthat'sasoup,sauce,smoothie,salad,orside.andifyou'reabletoregularlymixinthe7greensabove,you'llhelproundoutthebenefitsforbothshort-andlong-termhealth.superfoodgreensmadeeasy.needaneasierwaytoincreaseyoursuperfoodgreens?trydailygreens.thedailygreensformulafocusesonfivesuperfoodgreens—barleygrass,spinach,chlorella,broccolisprouts,andmoringa—tozeroesinontheingredientsthathavethebiggestimpact.sowhetheryou'rekickingyourdayoffwithasurgeofnutrientsorusingitasanafternoonslump-buster,thediversevitamins,minerals,andcompoundsindailygreenscanhelpsupportyourenergyoptimization,brainclarity,bloodhealth,bonedevelopment,andsomuchmore.madewith5organicsuperfoodgreens,dailygreensprovidesasimplewaytoboostyourdailygreensintake.shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

7 Superfood Greens You Should be Eating (But Probably Aren't)

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Easy White Bean, Greens, and Protein Dip
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plant-basedrecipe:whitebeanandgreendipby:complementthere'ssomethingtobesaidforhavingsimple,healthyfoodsattheready.iteliminatestheguesswork,andreducestemptationforyouroldstandbys.andthatgoesforsnackingjustasmuchasabigmeal.thiseasy,protein-packedgreendipisaperfectlast-minutetreat.dipcrackersorveggies,orspreadthecreamysauceontoasandwichforaboostofflavorandnutrients.here'stherecipe:ingredients2cupswhitebeans,rinsed3/4cupnutritionalyeast¼cupcomplementprotein2clovesgarlicjuiceof1lemon1tbsponionpowder3cupsspinach1/4tspsalt1tspbalsamicreduction(ormaplesyrup)1/2cupormoreofwaterorunflavored/unsweetenedplantmilk(dependingonhowthickorrunnyyouwantit)directionsblendallingredientsuntilsmooth(inyourblenderorfoodprocessor)dipwithyourfavecrackers,spread,orthinitoutabitmorewithveggiestalkanduseasapastasauce!

Easy White Bean, Greens, and Protein Dip

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Packaging with a Purpose
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packagingwithapurpose(andessential'snewpouch).by:complementformostofus,thebiggestconsiderationwhenmakingapurchaseisquality.howandwhereistheproductmade?whatmaterialsoringredientsareused?willitserveitsintendedpurpose?butforthecomplementteam—sendingoutthousandsoforderseachmonth—whatourproductsarepackagedinhasbecomejustasmuchapartoftheconversation.minimizingplastichasalwaysbeenagiven...althoughit'sthecheapestmaterialandstandardinthesupplementindustry,plasticsandmicroplasticsarefillingourlandfillsandoceans,andcausingallkindsoflong-termenvironmentalissues.sowhataboutglass?whileglasscanbesignificantlymoresustainablethanplasticandagreatoptionforourliquidnutrients(especiallytherecyclableglasswe'veusedforthepastfewyears),it'sheavy.andheavymeansexpendingmoreemissionswhenshippingfromoneplacetoanother—somethingweoffsetthroughreforestationefforts,butit'salwaysbettertoreduceemissionswhenpossible.sowesatdowntotroubleshootawaytobothremoveplasticentirelyfrommostofourproductsandreducetheenvironmentalimpactofshipping.andwehavesomebignews:startingnow,complementessentialcapsules(alongwithcomplementprotein)willbepackagedin100%compostableandbiodegradablepouches.oh,andwe'recontinuingtoplantjustasmanytreestomakeupforwhereothercompaniesfailtoact.(we'renowwellover2,300treesplanted,andcounting.)100%compostable?here'showitworks. ourbiodegradablepoucheswillcompletelybreakdowninanat-homeorindustrialcompost,withfoodscrapsinthetrash,orsimplyburiedinthebackyard.noneedtorecycle.noplasticsmakingtheirwaytotheoceans.thisisahugewinfortheenvironmentandabigstepforwardforourgoalofbecomingthemostsustainablenutrientcompanyonearth.the8hard-to-getnutrients,allinoneplace.asinglecapsulethatprovides8essentialnutrientsformulatedtoimproveenergylevels,hearthealth,brainfunction,andoptimizelongevity.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Packaging with a Purpose

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How Many Servings of Greens Do You Need (And How to Get Them)
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areyougettingenoughgreens?(andhowtogetmore)by:mattfrazier,co-founderi’membarrassed,buti'lladmitit:idon’teatnearlyenoughgreens.doyou?onceourcalorieneedsaremet,greensareprobablythesinglemostimportanttypeoffoodinourdiets—theonefoodwedon'twanttoleaveoffourplatesforlong.howcanisaygreensarethehealthiestfoodontheplanet?well,whenyoumeasurenutrientspercalorie—thewaytheydowiththeandiscore,aprettygoodmeasureof"healthfulness,"inmyopinion—greensarethewinner,handsdown.enzymes,antioxidants,anti-inflammatorycompounds...allthebestpartsofaplant-baseddiet,theveryelementsthatmakethisdietsogreatforsportsandlongevity,arepackedintogreens.justtheotherdayicameacrossthisnuggetthatmyfriendsimonhill(ofplantprooffame)recentlyshared:andyet…assoonaslifegetsbusy—ori'mtraveling,orjuststressed—thegreensarethefirstfoodtogo.infact,it’snottoouncommonforanentireweektogobyinwhichidon’teatasingle,intentionalservingofgreens.sure,imightgetsomegreenshereandthereindinners,buti’mtalkingaboutabig,legitservingofgreens—likeabowlfullofsaladorafist-sizedportionofcookedspinachorkale.buti'mfarfromtheonlyone. howmanyservingsofgreensareidealforyourlong-termhealth? inhisbookhownottodie,dr.michaelgregerrecommends12servingsofgreensperweek.seemslikealot,butit’snotimpossibletoimagineyourselfeatingaservingortwoofgreenseverydaytogetupto12perweek.butthenhegoesontociteastudyshowingthatonly1in25americanseatthismanyservingsofgreensinamonth.nowholdon,makesureyoureadthatright.it’snotthatonly1in25(4%)gethisrecommended12servingsofgreensperweek.no,thateliteonepersonoutof25istheonewhoeatstwelveservingsamonth—aquarteroftheamountgregerwantsustoactuallyeat!whyisitsohardtogetourgreens?especiallywhenweknowthey’rethehealthiestfoodsontheplanet?it’snotthatgreensaresohardtoeat.theytastegood(forthemostpart),andit’sprettysimpletothrowtogetherasaladorsautéupasidedishwithdinner.theproblemwithgreensisthatwhilethey’reeasytoeat…they’realsosoeasytonoteat.notawholelotofmeals(certainlynotpre-madeones,butnotevenmostrecipes)includelargeportionsofgreens,thewaytheymightfeatureonionsorbellpeppersorsomething.whichmeansyoucan’tjustplanameal...you’vealsogottoplantogetyourgreens. 4simplewaystoeatmoregreens(andwhythey'reactuallynot-so-simple). 1)smoothies.ifyou'reasmoothiedrinker,throwingahandfulofspinachorkaleintotheblenderisaneasywaytoknockoutaserving(ortwo).theproblem:it'seasytoruinthetaste.togetcomfortablewithgreensinyoursmoothie,tryfollowingaformulaorrecipes.2)dailysalads.arguablythehealthiestsolutionistoeatadailygiantsalad.thereyoucanaddinavarietyofgreens,sprouts,andatonofothergoodveggiesontop.theproblem:itrequiresextraplanningandahabitchange.(thedisciplinetochoosesaladoveramoreexcitinglunch,ortoprepareandeatthesaladbeforeyourhot,deliciousdinner.)whatworksbestformeistoactuallyeatmysaladwhilecookingdinner.thenit'snotcompetingwiththedinneritself.that,andaddingadelicioushomemadedressing.3)greens-heavymeals.ofcourse,youcanalsoplanmealsthatincorporategreens.lastnight,afterihadwrittenthefirstdraftofpost,isautéedthegreensfromthebeetsiuseforjuiceeachday,andatethemalongwithsomeintobeansandfarro(withlotsofsmokedpaprikaandgarlic).theproblem:findingrecipesthatfeaturealotofgreenscanbedifficult,asthey'renotusuallythestar.soonceyoufindoneofthoserecipes,bookmarkit.4)greenspowders.agreenspowderormixcanbeaneasywaytointroducemoregreenswhentraveling,onthego,orattheoffice.justmixthepowderwithwaterand—theoretically—you'regoodtogo.theproblem:manygreenspowdersdon'tcontainsubstantialenoughquantitiesofeachgreenornutrienttomakearealimpact.ingredientlistswithdozensofgreensandsuperfoodsmaysoundgood,butifthemicrodosesaretoosmall,there'snotmuchpoint.ifyou'reagreenspowderuser,lookforapowderwithscience-backeddosages. thehardestpart?doingthem. allofthesemethodsareeasy...ifyoudothem.butmostofusdon't.atleastnotconsistently.sohere'sachallengeforyou:forthenextweek,keepatallyofhowmanytimesyoueatgreens.areyounearthe12servingsperweekmark?ifnot,startsmallandthinkofhowyoucanaddjustoneservingperday.thentwo.andeventually,you'llentertheupperrealmofgreenseaters,blastingpastthe96%ofpeoplemissingoutontherecommendedamount.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

How Many Servings of Greens Do You Need (And How to Get Them)

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The Ultimate 15-Minute HIIT Workout
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theultimate15-minutehiitbodyweightworkoutforfullbodystrengthby:complementafterturning40,complement'scmomichaelknewhewantedtoimprovehisfitness.onlyinsteadofrelyingonhoursatthegym,hecommittedtoshort,15-minutehigh-intensityworkouts3-4timesperweek.thissimpleworkouthasleadhimtobeinthebestshapeofhislife:theworkout. 7roundsofexercises,eachroundconsistingofa45-secondworkoutanda15-secondrest.afterthe7thround,recoverforafull1-minuterest.repeatthosesame7exercises.here'smichael'sadvice:theideaistopushashardaspossibleduringthe45secondsthatyou'reworking,takingfulladvantageofthe15-secondbreaks.you'llbesweatingbulletsattheendifyou'repushinghardenough.iusuallypick7differentexercises,butyoucouldalsorepeatafew.herearesomeofmygo-to's:push-upssit-upvariations(orothercore/abexercises)jumpsquats(orotherlower-bodyexercises)handstandagainstthewallbicepcurlswithresistancebandsdown-dogpushupsoranothercoreexerciseburpeesormountainclimbersbutthisisachooseyourownadventurestyleworkout.youcandotheentirethingwithnoequipment(straightbodyweight),orchooseexercisesthatusebandsorkettlebells.allyouneedisatabatatimer,whichyoucandownloadintheappstoreforfree(likethisone).there'snowrongwaytodoitaslongasit'shigh-intensity,safe,andfun.boostyourmusclegrowthandrecovery.madewith5realfoodproteiningredients,complementproteinprovidesacompleteaminoacidprofileoptimizedforplant-basedeaters.shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

The Ultimate 15-Minute HIIT Workout

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How Much Protein You Really Need and Where to Get It
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howmuchproteinyoureallyneed(andwheretogetit)by:complementisyourprotein strategyjust..."ieatabalanceddiet,soishouldbegood?"that'sthecaseformanyplant-basedeaters.wegetsotiredofansweringthedreadedproteinquestionthatmanyofushaveconvincedourselvesthatthere'snowayproteinisamacronutrientofconcern.butinsteadofjustassumingwe'regood(andhopingforthebest),let'stakealookatwhatthesciencesaysaroundproteinrequirementsforvegetariansandplant-basedeaters. howmuchproteindoyouneed? theanswerisn'tstraightforward.formanypeople,itmightbelessthanyouthink,butforcertainpopulations,therecommendeddailyintakecangowayup. here'salookattherecommendations,brokenintoafewsubsets:generalguidance:theu.s.recommendeddailyallowanceis.8gramsofproteinperkilogramofbodyweight(.36gramsperpound).fora140poundwoman,thatwouldcometo50.4gramsofproteinperday.plant-basedathletes:a1995studypublishedintheinternationaljournalofsportnutritionconcludedenduranceathletesbenefitmostfrom1.2to1.4dailygramsperkilogramofbodyweight(.54to.63gramsperpound),whilestrengthathletesdobestwith1.4to1.8gramsperkilogram(.63to.81gramsperpound).fora170poundmalerunner,that'sabout100gramsofproteinperday.age65+:multiplestudieshavefoundthatbecauseolderadultsover65arelessresponsivetoaminoacidsthanyoungeradults,therecommendedproteinintakeincreasestobetween1.2and2.0dailygramsperkilogramofbodyweight—farexceedingthegeneralguidance.thisisfarabovethegeneralguidanceforyoungeradults.fora165poundwomanover65,that'saround90gramsofproteinperday.whyyoushouldn'tignoreaminoacids. knowinghowmuchproteintogetisjustpartoftheequation,asallproteinisnotcreatedequally.proteinconsistsofsomethingcalledaminoacids,someofwhichyourbodycanproduceonitsownandsomeitcan't.thosethatitcan'tarecalled"essential,"andyoumustgetthesethroughfood.thegoodnewsisthatifyou'reeatingavarietyofwholeplantfoods,you'reprobablygettinganicemixofessentialaminoacids.thereareafewessentialaminoacids,however,thataretoughertofindthroughplant-basedfoods—themostnotableofwhichislysine.commonplant-basedstaples,includingtempeh,tofu,andlegumes,docontainlysine.soaslongasyouregularlyconsumebeansandsoy,you'relikelycoveringyourbases. high-proteinplant-basedfoods. wheredoplant-basedeatersgetprotein?fromplants,ofcourse.allplantfoodscontainprotein,withsomeprovidingamajorityoftheircaloriesfromprotein.here'sanexampleof12plant-basedproteinsources,startingwithnutsandseeds,thenmovingontovegetables,grains,andbeans.foodservingsizeprotein(g)caloriesfromproteinflaxseed1oz3.814%chiaseed1oz4.714%almonds1oz614%spinach,cooked1cup549%peas1cup827%seitan1/2cup31.570%oats,cooked1/2cup5.514%quinoa,cooked1/2cup414%tempeh1/2cup15.539%brownlentils1/2cup931%blackbeans1/2cup7.526%tofu1/2cup626%foramorecompletelistofplant-basedproteinsources,downloadthefreeproteingrocerylist,here.  shouldyoutakeaproteinpowder? whilewholefoodsareagreatsourceofprotein,therearemanyreasonswhyyoumaywishtouseaproteinpowderattimes:...tohelpfeelfuller,longer,andevenreducelate-nightcravings.*[findstudieshereandhere.]...tomoreeasilyfulfilldesiredmacronutrientneeds,whetherthat'sbecauseyou'reanathlete,older,orlimitedinwhatyoucancookorpreparethatday....tohelpbuildandgrowleanmusclemass.*...toensureyou'regettingaboostofeachoftheessentialaminoacidswhenyou'reunabletoconsistentlyeatadiversediet.orsimplyforpeaceofmind—toknowyoucaneasilygetahealthydoseofplantproteinwithacompleteaminoacidprofile. whattolookforinagoodproteinpowder. proteinpowders—evenplant-basedproteinpowders—arenolongerhardtocomeby.youcanpickthemupatthegrocerystoreorthroughcountlesscompaniesonline.buttheproteinpowderindustryisfraughtwithtransparencyandingredientissues.hereareafewguidelinestolookforwhenitcomestoproteinpowder:avoidproprietaryblends.manypowderspromotea"blendofpea,rice,andhemp"(forexample)toappeardiverseintheiraminoacids.butifthey'renottellingyouhowmuchofeachingredientisincludedintheblend,itcouldbecomprisedof95%ormoreasingleingredient—typicallythecheapestingredient.avoidfillersandsweeteners.whilethebaseproteiningredientsinapowdermaysoundgreat,thestandardpracticeistoloadapowderupwith"natural"flavorsandsweetenerstogetyouhooked,andfillersofcheapingredientstoreduceproductioncosts.whilea"vanillaicecream"proteinpowdermightsoundgoodonthepackage,chancesareit'sloadedwithjunkyoudon'tneedorwanttoconsumeonaregularbasis.lookforheavymetalandtoxintesting.heavymetalsandtoxins—likelead,arsenic,bpa,andcadmium—arecommoninmanyplant-basedproteiningredients,andthere'snowayofknowingtheheavymetalandtoxincontentsofapowderunlesstheyaretested(withthetestingpublishedpublically)orcontaina"proposition65compliant"badgeonthelabel. whycomplementproteinistheworld'scleanestprotein. complementproteinpowderisaleaderwhenitcomestoclean,transparent,completeplant-basedprotein.whychoosecomplementprotein?it'ssimple:1)theingredients.madeofjustfiveorganicproteiningredients—almond(12%),chiaseed(6%),pumpkinseed(14%),sunflowerseed(11%),andyellowpea(57%)—complementproteinisformulatedtocreateacompleteaminoacidprofileperfectforplant-basedeaters.2)nosweeteners.commonproteinpowdersweetenerslikeacesulfamepotassium,sucralose,splenda,andevenmonkfruitareunnecessaryatbest(andpotentiallyharmfulatworst).complementprotein'sno-sweetenerapproachletsyousweetenyourproteinwithyourfavoriterealfoods.3)it'sflavorless.ourflavorlessformulameansyoucanmix,bake,orblendcomplementproteinintojustaboutanything,likepancakes,smoothies,brownies,orsauces.it'sacleanboostofproteinforanydish.4)transparenttesting.eachbatchofcomplementproteinistriple-testedforpurityandpotency:oncewheneachindividualingredientarrives.againduringproduction.andfinallybyathirdparty,whichtestsforheavymetals,toxins,andotherjunkyoudon'twantinyourpowder.thosethird-partytestresultsarethenpublishedoncomplement'swebsiteforeveryonetosee.save15%whenyouordertoday.shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

How Much Protein You Really Need and Where to Get It

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3 Painless Ways to Start Eating Right When Nothing Else Will Work
MIN READ
3painlesswaystostarteatingrightwhennothingelsewillworkby:mattfrazier,co-founderyouknowwhatyou’resupposedtoeat.wholefoods,greens,variety...youdon'tneedanotherwebsitetellingyouthebasics. andit’snotthatyoudon’twanttoeathealthily—youknowhowimportantitis.notjustforyou,butforyourfamily.andthatifyoudon’tstartsoon,it’llonedaybeurgent,ormaybe,toolate.andyet…youcan’tseemtostart.it’sjusttoomuch,withthetimeitwouldtaketoplanmealsandshopfornewingredientsbeforeyouevengetdowntocooking.nottomentiontheeffortofpackinghealthylunchesforyourselfandyourkids,ifyou’vegotthem.anddon’tevengetstartedonbreakfast…where’sthetimeforthatgoingtocomefrom? themostcommonproblem,straightfromthemouthsofourcommunity. over12+yearsofgrowingthenomeatathleteandcomplementcommunities,i'vespokentothousandsofpeopleaboutwhat’skeepingthemfrombeingwheretheywanttobewiththeirhealthandfitness(andthatoftheirfamily).farandaway,theproblemof“ican’tseemtogetstarted”hasbeenthesinglemostcommonfrustration. thehiddenforcethatpreventsyoufromstarting here’showitgoes,mostoften:"we’vetriedeatingwellinmyhouse,anditjustdoesn’twork.welastfortwodays,andsoonwe’rerightbackwherewestarted.iworkafull-timejobandsodoesmyspouse,andwiththekidsandtheirschoolandeverythingelse,wejustdon’thavethetimetomakeahealthydietwork."tothis,isay…ofcourse.ofcourseit’shardtochangehabits,that'swhymostofusfailatthemthemajorityofthetime.habitsstartoutastinythreads,andeachtimeyourepeatthehabit,youaddanewthread.eventually,you’vegotnotathreadbutacable,andit’sveryhardtobreak.sowhenyoutrytochangenotjustyourownhabitsbutyourwholefamily’sallatonce,you’retryingtobreakfourorfivethickcables.andnotonlyareyouchangingtheexperienceofeating(saytoonethat’slesssalty,fatty,sugary,andenjoyable,atleastatfirst)—you’realsoaddingtoyourschedulesincenewfoodstakemoretimetoplanandpreparethanwhatyou’reusedto.doesthismeanyou’restuck?thatyou’redoomedtoalifeofjunkfoodandthefat,unhealthyfamilythatgoeswithit?no.itjustmeansinsteadoftryingtochangeeverythingatonce,youmightbebetterservedbybreakingthecablesonethreadatatime.thispostisaboutwhichthreadtostartwith.3simplewaystostartsmall ifyou’retalkingaboutahabitlikerunning,it’seasytostartsmall.justgorunforfiveminutes.ortwominutes.thendothesamethingthenextday,andthenextday,andthenext,beforeyoueventhinkaboutincreasingthetime.whateverittakes,setuptherulessoyoustartaccumulatingwins,andyoustarttochangeyourperceptionofwhatitmeansandhowitfeelstorun.butwithdiet,it’snotsoclear.youcan'tjustwaithealthyforfiveminutesaday...changingyourdiettakesadifferentapproach.soherearethreeapproachesthatdoworkforeating—approachesthatallowyoutostartsmall,andeventually,realizebiggains.(thegoodkindofgains,notpounds.) small-stepapproach#1.insteadoftryingtooverhaulyourentirediet,pickjustonedayaweek. andonthatonedayaweek,doeverythinginyourpowertoeatexceedinglywell.isuggestmondays,sothatyoucanusetheweekendstoplanmealsandshop.ontuesday,gobacktoeatinghoweveryouwant,butonmonday,promiseyourself(andwhoeverelsewillholdyouaccountable)thatyouwon’tslipup.onceyoulearnhowtoprepareandexecuteforjustoneday(andgetusedtoit,forafewweeks),it’llbeeasiertodoitformultipledays.afteraweekortwoofhealthymondays,addahealthythursday.andsoon.tosavetimeandeffort,justincreasethequantitiesofwhateveryou’reshoppingforandpreparingontheweekend. small-stepapproach#2.makejustonemealhealthyeachday. tocreatemorecontinuityinyourhealthyhabitsthanjustonceaweek,tryeatingbettereveryday,butjustforonemeal.forexample,replacejunk-foodbreakfastwithasmoothie(easytoadjustfordifferenttastes).ifthatdoesn’tfillyouup,addsomethinglikewholewheattoastwithnutbutter.overtime,youcanfocusonmakingyoursmoothiegreener(justincreasetheproportionofvegetablestofruits),oryoucanfocusonexpandingthenumberofhoursaroundbreakfastthatyoueathealthily.eventually,you’llapproach“veganbefore6”(or“healthybefore6,”ifaplant-baseddietisn’tyourgoal),andyoucanspendafewweekstherebeforegoingalltheway.small-stepapproach#3.goall-in,butgiveyourselfanenddate. iunderstandthatsomepeoplejustdon’thavethepatienceforgradualchange.i’vebeenthere—whenyou’reinspiredtomakeachange,youreallywanttochange.now,andcompletely.but“all-in”takeswillpower.forexample,ifyou’reattemptingtogovegetarianorplant-based,whenthatlittlevoiceinyourheadremindsyouthatyoucanneveragaineatarealcheeseburger.tocounteractthis,andmake“all-in”aviableapproach,putatimelimitonyourchallenge—adateinthefuture,where,ifyougettherewithoutscrewingup,youwin.youcanreassessthen,butuntilthetimeisup,you’regoingtomakethiswork.setupafunchallengeforyourselfandthefamily,anddecidethat—forthreedaysoraweekor10days—you’reallgoingtoeathealthily.butdon’tstarttoday—setastartdateafewdaysfromnow(again,mondayisprobablybest)sothatyouhavetimetoprepare.havingadelayedstartdatealsohelpstoincreasetheimportanceyougivethechangeinyourmind,whichmakesyoumorelikelytostickwithitwhencheeseburger-voicestartstalking.havearewardplanned(ideallynotfood)forwhenyoufinish:that,andtheveryfactthatthere’sanenddateatall,willalsohelpyoutokeepgoingwhenyou’recravingjunkfood.onceyou’redone,thinkaboutwhatworkedandwhatdidn’t.plananotherchallenge,modifyingbasedonwhatyou’velearned,andsetitforalongerduration.rinseandrepeat. tohelpyougetstarted twostrategiesthatwillhelpwithanyoftheaboveapproaches: 1.make“healthy”morefun. abigpartoftheresistancetoeatingwellisthathealthyfoodisperceivedasboringandbland.forexample,ifyou’retakingapproach#3,chooseathemethat’sinteresting.makeitaweekofethnicdinnersthatyou’venevercookedbefore—mexicanonenight,thaithenext,indiananother,etc.ortryaraw-foodchallenge.orreplaceonemealaday(yourworstone)withasmoothie.orbuyanewcookbook.makethewholethingaboutsomethingmoreexcitingthan“healthy,”andit’smuchmorelikelytobemetwithopenness. 2.startwhereyouare. igotthistipfrommyco-authorofthenomeatathletebookandregistereddietitianmattruscigno.theideahereistonotradicallyalteryourmeals,butmakesmallchangesineachofthemtomoveitalongthespectrumtowardhealthy.hisexampleisbeefandbroccoli:ifyourgoalistogovegetarianorevenjusteatmorevegetables,stilleatthebeefandbroccoli,butmakeitmoreaboutthebroccoli.overtime,increasetheproportionofbroccoliuntilit’s“broccoliwithatinybitofbeef,”andgoallthewaywhenyou’reready.youcandothesamegradualreplacementprocesswithfruitsmoothies(usingmorevegetables,lessfruitovertime),kids’drinks(slowlydilutefruitjuicewithwater),whole-grainflourorrice,waterinsteadofoilforsauteing,etc.somethingthathasworkedforme,touselesssalt,iskeepingagrinderfulloftoastedsesameseedsandafewcoarsegrainsofsalt,insteadofallsalt.thepointisnottomaketheshiftallatonce,butinsmall,nearlyimperceptiblebitsatatime.noticethattheselasttwotipsaren’tmeanttobeusedalone,formostpeople.ifyou’realreadyeatinghealthily,theymighthelpyougofurther.butwithoutthe“hardline”ofthefirstthreeapproaches,it’stooeasilytograduallyslipbackintobadhabits. yourturn ifyou’reseriousabouteatinghealthilybutjustcan’tseemtostart,theni’mbeggingyou:don’tjustreadthis.pickoneofthethreeapproachesabove.commit.plan.andthengiveitatry.whenyoumessup(andtrustme,youwill),learnandtryagain.lastingchangestartswiththesmallestofsteps,butitdoesn’tstartbystandingstill.someone’sgottoactuallytakethatstep,andthatsomeoneisyou.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

3 Painless Ways to Start Eating Right When Nothing Else Will Work

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Matcha Date Overnight Oat Plant-Based Recipe
MIN READ
plant-basedrecipe:jules'matchadateovernightoatsby:complementthere'slittlemoresatisfyingthanenteringthekitchenwithyourfoodalreadyprepped.especiallywiththatfoodishealthy,simple,anddelicious.ifyouhaven'tpreppedovernightoatsbefore,itcouldn'tbemoresimple:soakrawoatsinplantmilkovernight(orforatleastafewhours),andyou'llwakeuptosoft,creamyoatmealwithoutanycooking.addwhateveringredientsyou'recraving—likecomplementprotein—duringthesoakingorthenextmorningforadditionalflavor,nutrients,andenjoyment.belowyoucanfindanincredibleovernightoatsrecipebyolympianandregisteredholisticnutritionist,juliamurray.itfeaturesnearendlessflexibilitysoyouneverhavetoworryabouthavingalloftheingredientsonhand.checkoutthefullrecipe,here:ingredients:3/4cuprolledoats(usegluten-freeifneeded)1/4cuprawbuckwheatgroats1/4cupmedjooldates,chopped(subwithraisins)1servingofcomplementprotein1tspcoconutsugar1tspmatchapowder1cupplantmilkofchoice1ripebanana,mashed(optional)otheraddinideas:2tbspof...gojiberrieschiaseedshempseedscacaonibschoppednutsofchoicepumpkinpureeshreddedcarrotsshreddedcoconuttoppingoptions:maplesyrupberriesoranyotherfruitcoconutflakescoconut(oralmond/soy/cashew)yogurtnutbutterchoppedpecans/walnuts/brazilnutsinstructionsaddallmainingredientstoamasonjaroryourfavetupperware.letsoakovernight,orforjust45minutes.inthemorning,serveitupwithyourfavoritetoppings!ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Matcha Date Overnight Oat Plant-Based Recipe

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9 Life-Changing Interviews with Powerful Plant-Based Women
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9life-changinginterviewswithpowerfulplant-basedwomenby:complementaswecelebratewomen'shistorymonthandthisweek'sinternationalwomen'sday,wewanttoshareninepowerfulinterviewsfromfemaleregistereddietitians,cookbookauthors,yogatherapists,andentrepreneurswhohavededicatedtheirlifetohealth,happiness,andhelpingpeoplethriveonaplant-baseddiet.theinterviewswereoriginallysharedonnomeatathleteradio,theaward-winningpodcastfromoursistersite,nomeatathlete.withover400episodespublished,therearecountlessinterviewswithwomenattheforefrontofpositivechange.buttoday,wesharetheninemostpopular,coveringtopicslikewholefoodcooking,weightloss,intermittentfasting,yoga,andthefutureofplant-basedeating. 1.intermittentfasting101withdr.pamelafergusson,rd interestedinintermittentfastingbutdon'tknowwheretostart?inthisinterview,dr.pamelafergusson,rd,walksyouthrougheverythingyouneedtoknowtogetstartedwithintermittentfasting,thesciencebehindwhyitcouldbebeneficialforyourhealth,andhowtoensurethatyou'redoingitinawaythat'shealthyforyourbodyandlifestyle.listenhere: 2.highcarbhannahonastarch-baseddietandhowshelost70pounds hannahhowlett,betterknownashighcarbhannahonyoutubeandsocialmedia,transformedherlifebylosing70poundsonahigh-carbplant-baseddiet.today,she'sspreadingthevalueofaplant-baseddiettomorethan1,000,000followers.inthisepisode,hannahandherhusbandderekdiscussweightloss,theveganyoutubescene,andwhyfruitarianismdidn'tworkforthem.listenhere: 3.thehealingpowerofyoga(andhowyoucangetstarted)withkatiehay it'snosecretthatyoga'spopularityhasboomedoverthepastseveralyears.butformany,it'sstilltoointimidatingtoactuallytry.inthisepisode,katiehay,yogatherapistc-iayt,shareshowyogacantransformyourlifeandhowtogetstarted.sheanswersmanyofthequestionspeoplehavebeforetheirfirstclass,andhowyogacanplayaroleinlong-termhealthandshort-termperformance.listenhere: 4.addiction,weightloss,andretrainingyourbrainwithsusanpeircethompsonofbrightlineeating whatrolecanaplant-baseddietplayintransformingyourlife?there'stheweightlossandthelong-termhealthbenefits,butwhataboutamentaltransformation?inthisepisode,susanpeircethompsonsharesherstoryofaddiction,food,andthepowerofeatingplants.listenhere: 5.theplant-baseddietforbeginnerswithpamelafergusson,rd,phd iftherewasaclearblueprintforeatingaplant-baseddiet,whatwoulditlooklike?itwouldstartwithansweringthefaqsaroundprotein,meals,andthescience-basedbenefits,thendiveintoactionabletipstoensureyou'regettingeverythingyouneed.inthisepisode,dr.pamelafergusson,rd,walksthroughherplant-basedblueprintforbeginners,tohelpyouthrive.listenhere: 6.howmiyokoschinnerbroughtartisanalcuisinetoveganism thesedays,miyokoschinner'splant-basedcheeseproductscanbefoundinjustaboutanygrocerystoreinamerica.butofcourse,ithasn'talwaysbeenthatway.miyoko'sjourneystartedoutofadesiretobringcolor,craft,andcreativitytothebland,uninspiredvegancookingofthetime.inthisinterview,miyokoshareshercaptivatingstories,importantlifelessons,andgrandvisionforthefutureoftheplant-baseddiet.listenhere: 7.becomingafriendlyveganwithmichellecehnandtoniokamoto michellecehnandtoniokamotohaveadifferentvisionfortheplant-basedmovement—onethatisinclusive,informed,andapproachable.theycallthisthe"friendlyvegan"approach,anditstartswithbeingfriendlytoyourself.inthisepisode,michelleandtonisharetheroleaplant-baseddietplaysintheirlife,andhowthey'regrowingthemovementthroughtheirbook,thefriendlyvegancookbook.listenhere: 8.dreenaburtonand25yearsofplant-basedcooking 25yearsago,plant-basedeatinglookedalotdifferent.therewerenomeatorcheesealternativesinthewaywefindthemtoday,orsupplementsspecificallydesignedforplant-basedeaters.sohowhave25yearsofplant-basedcookingchangedfordreenaburton,andwhatdidshelearnearlyonthatstillinformshercookingtoday?inthisepisode,cookbookauthordreenaburtonshareshowsheapproachesnewrecipesandwhyshefocusesonwholefoodsinhercooking.listenhere: 9.howplantifulkikifoundweightlosssuccesswithahigh-carb,plant-baseddiet foryears,thepopularconsensuswasthatyoucouldn'tloseweightonahighcarbohydratediet.butafterstrugglingtofindatraditionalweightlossprogramthatworkedforher,plantifulkikitriedsomethingcompletelydifferent...anditworked!inthisepisode,kikishareshowherfamilyisthrivingwithahigh-carb,plant-baseddiet,andwhyshebelievesthistransformationledtolong-termsuccess.listenhere:ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

9 Life-Changing Interviews with Powerful Plant-Based Women

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5-Minute Protein Hummus
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plant-basedrecipe:5-minuteproteinhummusby:complementthesedays,hummusisusedforeverythingfromdipstosaladdressings.buthaveyouevermadeitathome?todayweshareoneofthesimplesthummusrecipesyou'llfind,perfecttouseas-is,ortospiceupwithwhateverflavorsyou'recraving.allyouneedisahandfulofingredientsandafoodprocessororhigh-speedblendertogetcreamy,delicious,protein-richhummusthatwillrivalanystore-boughtoptionatthemarket.(bonus:makethisrecipeoil-freebysimplyexcludingtheoliveoil!) aboostfromcomplementprotein?chickpeas—thestaringredientinhummus—arerichinvitamins,minerals,andfiber.butwhenblendedwithsmooth,flavorlesscomplementproteinassuggestedinthisrecipe,togethertheycreateanutrient-richspreadloadedwithhealthymacronutrients.checkoutthefullrecipe,here:ingredients:1(15oz)canofchickpeas(or2cupsofcookedchickpeas),savetheliquid1tbsptahiniand/ormisopaste4clovesofgarlic1lemon,or1/4cuplemonjuice1/4to1/2cupofchickpealiquid1tbspofcomplementprotein1-2tbspofoliveoil(optional)salttotasteoptional:1tspsmokedpaprikaordill directions:throwallingredientsintoyourfoodprocessor.pulseafewtimes,thenletitrun.turningofftoscrapedownthesidesafewtimes.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

5-Minute Protein Hummus

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The Whole You Habit Guide
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thewholeyouhabitguideby:complementhere'sthehardtruthaboutsettingahabitinthenewyear:eachyear,areported80%ofnewyear'sresolutionsfailbyfebruary.that'sright...asinspiredasyoumayfeelonjanuary1st,theoddsarestackedagainstyou.butdon'tpanic!youcanbeattheodds.youcanbepartofthe20%ofpeoplewhowillsucceedatlife-changinggoalsin2022.how?itstartswithfoundationalhabits—thecorebuildingblockstomakingalastingchange.andtokickoffourwholeyouin2022series,complementco-foundersmatttullmanandmattfraziersitdowntodiscusswhatstrategiesledtotheirmostsignificantlifechanges,andthelessonsthey'velearnedfromfailedhabits.thiswholeyouhabitguideisaconcise25-minutevideoaddressingexactlyhowtoestablishthecriticalhabitsrequiredformakinglastingchanges.watchit,here:inthevideoguide,theycover:takingsmallactionsvs.goingallin:howtofindtherightapproachforyourgoals.the'twodayrule'tokeepyouontrackwhenthingsgettough.doyoubelieveinyourself?here'swhyyoushould.theessentialselfagreementtomakewhenoutliningyourplan.thepowerofachallengetomakeyourgoalfeellessoverwhelming.rewardingyoursuccesses.clickheretowatchthewholeyouhabitguide...itmightjustbethebestthingyoudoforyouhabitsallyear.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

The Whole You Habit Guide

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Vegan Banana Pumpkin Protein Waffle Recipe
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plant-basedrecipe:bananapumpkinproteinwafflesby:complementhottake:pumpkindoesn'talwaysmakefalldishesbetter.butsometimes—whencombinedwithjusttherightingredientsandspices—pumpkinwillturnarecipefromgood...toabsolutemagic.thisbanana,pumpkin,proteinwafflerecipefromolympianandnutritionistjuliamurrayistheperfectexample.it'ssimple.it'sversatile(worksaswafflesorpancakes).it'sloadedwithcleanplant-basedprotein.andeachsavorybitetransportsyoutothecozinessofawarmingfireonacrispfallmorning.checkouttherecipebelow:veganbananaoatpumpkinwaffles(orpancakes!) makes:5-6waffles(note:battercanalsobeusedforpancakes!)ingredients:3cupsoats(blendtoaflourfirst)2bananas3/4cuppumpkinpurée1tbspofcinnamon1/4tspbakingsoda1/2tspbakingpowderpinchofsalt1/4cupcomplementproteinoatmilktoblend directions:blendoatstoaflour.addallotheringredientsandmix.heatupyournonstickwafflemaker.add1/2cupforeachwaffle.topwithmaplesyrupandfruit! ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Vegan Banana Pumpkin Protein Waffle Recipe

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Plant-Based Travel on a Budget
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plant-basedtravelonabudgetwithabipenaby:complementspend10minutestalkingtoabipenaandyou'llbesmilingfortherestoftheday.that'sthelevelofjoyshebringstoeverythingshedoes.abiisaplant-basedathlete,foodie,dailycomplementplususer,andempoweredteamambassadorcurrentlybasedoutofnewyorkcity.butmostofall,withherstrongdesiretoexploreandunmatchedabilitytojumponanyopportunitythatcomesherway,she'saworldtraveler.andsheproudlydoesitonabudget.duringarecentconversation,iaskedabitoshareherbesttipsfortravelingonabudget,whichallowhertoexperiencenewfoods,cultures,andlifestylessofrequently.hereareher3bigtipsforplant-basedtravelers: 1.flights iscrapetheinternetforflights.notjustoneflightsearchtool,buteverytravelwebsiteicanfindtoseewhoisofferingthebestdeal.andwhenican,ileanonmilesfromcreditcards.butmostimportantly,itrytotravelduringtheoff-season.forexample,i'vefoundthecheapesttimetogotoeuropeisinoctoberandmarch,sothat'swheniplanthosetrips. 2.accommodations accommodationsarewherealotofmoneygetsblown...especiallywhenyouaren'tdoinganythingtherebutsleeping!ifyou'regoingsomewherewhereyouwanttoseesights,meetpeople,orhangoutatthebeachallday,findingaccommodationsthatfityourneedsbutaren'texcessivelyniceisagoodwaytoreducethebudget.maybethat'sahostel—i'vestayedinsomeroughones—oralessexpensivehotel.thinkofaccommodationsasaplacetosleep,thengoliveatthebeachorsightsallday.3.food iamafoodie.ahugefoodie.butthatdoesn'tmeanineedtoeatatamichelinstarrestauranteveryday.formostofthedaywheni'mtraveling,igoverycheapwithveganstaples—abanana,plantbitesorplantproteinbites,andasnackfromacoffeeshop.ifihaveablender,iusecomplementprotein,whichilovebecauseit'sflavorlessandicanusewhateverfreshfruitihaveonhand.plusthataddedproteinhelpswheni'mrunningaroundallday.thenatdinner,igoforsomethingmoreexciting...onlyinsteadofleaningonthetouristyrestaurantswhichareoftenoverpriced,imakeapointtogettoknowthelocalneighborsandseewhichrestaurantstheyrecommend.usually,it'ssomewherenotinaguidebookandturnsouttobemoreauthenticandcheaper.  mymostimportanttraveltip? beopentowhatevercomesyourway.meetpeople,havefun,andseewherethetriptakesyou.that'swheretherealmagichappens.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Plant-Based Travel on a Budget

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Plant-Based Recipe: No-Bake Apple Pie Energy Balls
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plant-basedrecipe:no-bakeapplepieenergyballsby:matttullman,co-founderwhenitcomestoahomemadesnack,ihavethreerules:itmustbeeasytomake.itmusttastegreat.itmustbehealthyandempowermylifestyle.becausewhenyouhaveaneasy,healthysnackoptionavailable,you'remuchlesslikelytograbprocessedjunkfoodforaquickbite.here'sanenergyballrecipefromesther,oneofcomplement'scustomerexperienceexperts,whichfitsallofmycriteriaandmore.they'reno-bake,simple,andloadedwithproteinforon-the-gonutrition.checkouttherecipe,here:yields:12ballspreptime:15minutesdifficulty:easy ingredients5largemedjooldate,pitted1/2ccomplementprotein1/2cunsweetenedapplesauce1tspcinnamon1tspmaplesyrup(omitifusingsweetenedapplesauce)1/2tspvanillaextract1/2cwalnutsdirectionsblendinafoodprocessoruntilfinelyground.scooppalm-sized/golf-ball-sizedhandfuls,rollintoaballandfreeze.topwithcashewfrosting,ifdesired.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Plant-Based Recipe: No-Bake Apple Pie Energy Balls

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Plant-Based Recipe: Easy vegan curry
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plant-basedrecipe:simple,ugly,vegancurryby:complementwehaveaprettyfoodproblem.instagram,blogs,newsletters...they'recoveredinplatesofcolorful,vibrantfood,leavingyouwiththeimpressionthatthisistheonlywaytoeatahealthyplant-baseddiet.andsure,"eattherainbow,"isagoodgoaltohave,butlet'sfaceit...mostofusdon'thavetimetocookcolorfuldisheseverynight.andthequickandeasydishes—asimplepasta,slowcookerstews,andevenhealthysmoothies—areoftenasinglecolor(brown-ish).sotodaywe'releaningintothemonotonewithan"ugly"dishthat'ssoeasyandhealthy,itdeservesanimmediatespotinyourregularreciperotation. simple,ugly,vegancurry. whileitmaynotlookliketherainbow,thisquickcurryrecipefromjuliamurrayispackedwithanarrayofhealthy,nutrient-richingredients.itevencallsfora1/4cupofflavorlesscomplementproteintothickenthecurryandaddanextraboostofcompleteprotein.butthebestpart?itonlytakesabout10minutestoprep!checkouttherecipe,here:ingredients:1largesweetoryellowonion,chopped3clovesgarlic,minced6-8whiteorbrownmushrooms,sliced1-2jarsofredorgreencurrypaste(112gramjars)1smallcancoconutmilk(200ml)1veggieboullioncube1/4cupcomplementprotein2medium-largesweetpotatoes,chopped1largeeggplant,chopped1cauliflower,chopped2leavekaleor2handfulsspinach,thinlysliced1-2tbsppeanuts(fortopping)3-4sprigsfreshcilantro(forgarnish) directions:bringpottomediumheat,thenaddonions,mushroomsandgarlic.letsauté,andaddabitofwatertode-glazethebottomofthepot.after5minutes,addthecurrypaste,coconutmilk,bouilloncubeandacupofwater.stiruntilmixedevenly.addthesweetpotatoes,eggplant,andcomplementprotein.addwateruntiltheveggiesarejustcovered.bringtoaboil,andthenturndowntosimmerfor30minutes.addinthecauliflowerandgreens.letsimmeranother5minutes.toserve,laydownsomepre-cookedbrownriceoranyothergrain(ornot),addcurry,andtopwithpeanutsandcilantro!

Plant-Based Recipe: Easy vegan curry

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Plant-Based Recipe: Chocolate Blueberry Turmeric Protein Smoothie
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plant-basedrecipe:chocolateblueberryturmericproteinsmoothieby:complementit'seasytofindyourselfinasmoothierut—blendingthesamefruitsandgreenseveryday.solet'smixthingsup:thissuperfoodbonanzaofasmoothieispackedwithblueberries,greens,bananas,chocolate,andthestaringredient...turmeric.turmericisahealthyfoodeasytoignorebecauseofitspotentflavor.butcurcumin,theactiveingredientinturmeric,haspowerfulanti-inflammatoryeffects,greatforbothyourshort-andlong-termhealth.thissmoothierecipenotonlybalancesouttheturmericflavor,butpacksinotherkeynutrientsfromthefruitandgreens,andaboostofproteinfromcomplementprotein.tapintoyoursmoothiecreativitywiththisnewrecipe:chocolateblueberryturmericproteinsmoothie ingredients:1-2cupsblueberries(orotherberriesofchoice)3cups(ormore)ofpackedgreens(spinach,lettuce,kale,orcollards)tip:whenusingkaleorcollardsripofftheleafyparttouseinthesmoothie,andcompostthe‘spine’)1cmoffreshturmeric,or½tspturmericpowder+apinchofpepperforabsorption2-3frozenornon-frozenbananas1½cupsplantmilk1tbspofcacaoorcocoapowderwater(optional,ifyouwantamoresip-ablesmoothie)1servingofcomplementproteintopping:1tbspcacaonibs(optional) directions:addeverythingexceptthecacaonibstotheblender.startwiththegreens,turmericandpowderonthebottom,thentopitwitheverythingelse.blend!pulseafewtimes,thenslowlyincreasethespeedtomaxandblenduntilsmooth.addwaterifyouwantathinnerconsistency.pourintoyourfavoritejarandtopwithcacaonibs.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Plant-Based Recipe: Chocolate Blueberry Turmeric Protein Smoothie

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Are plant-based eaters more susceptible to nutrient deficiencies than others?
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areplant-basedeatersmoresusceptibletonutrientdeficienciesthanothers?by:complementareplant-basedeatersmoresusceptibletonutrientdeficienciesthanothers?it'soneofthemostcommonquestionswereceive,andtheunderlyingproblemthatleadmattandmatttocreatecomplement—thefirstmultivitaminengineersspecificallyforplant-basedeaters.tohelpusbreakdownthiscommonquestion,weaskedourchiefscienceofficer,dr.joelkahn,md,whatyoucandotoensureyournutritionisoptimizedforshort-andlong-termhealth.watchhisresponsehere:accordingtodr.kahn,yes,plant-basedeatersdoriskcertainnutrientdeficiencies...butsodoeseveryoneelse.everydiethasitsweakspots,andthankfullyforplant-centeredeaters,therearen'tverymany.plantsarethemostnutrient-densefoodsavailable,meaningtherearejustahandfulofhard-to-getvitaminsandmineralstomonitor—likevitaminsb12andd3,dha/epaomega-3s,iodine,andzinc,amongothers.sowhatcanyoudotopreventdeficienciesinyourdiet?dr.kahnsuggestsyoustartbyeatingadietrichinwholefruits,vegetables,nuts,seeds,andlegumes.thenforthenutrientsnotabundantlyfoundinplants,complementyourdietwithamultivitaminengineeredforplant-basedeaters,likecomplementplus.areyoureadytoempoweryourlifestyle?ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Are plant-based eaters more susceptible to nutrient deficiencies than others?

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Vitamin D and a plant-based diet: Everything you need to know
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vitamindandtheplant-baseddiet:whatyoureallyneedtoknowby:dr.joelkahn,mdvitamindissoimportantforhealthybodiesthatitisoftenreferredtonowasapro-hormone—morethanjustavitamin. vitamindismadeintheskininresponsetoultraviolet(uv)raysinsunshineandhasaroleinstrongbones,healthybloodvessels,robustimmunesystems,andoptimalbrainandnervoussystemfunction.butsincemostofusworkinside,thechancetogetprolongedsunexposuretoproducevitamindisinadequate.theavailabilityofinexpensivebloodteststomeasurethelevelofvitamindhasidentifiedmanypeoplewhoarefarbelowacceptablelevelsnotonlyduringthewinterbutyear-round.inmyclinic,iwouldestimatethatover75%ofpersonsnottakingvitaminsupplementsarelowindandsomearerockbottom.ontheotherhand,iamalsostartingtoseesomepatientsthatwereadvisedtotakeextremelyhighdosesofvitamindandtheyarecominginpoisonedbyoverdosing. belowireviewafewquestionsandanswersaboutvitamindthatmighthelpyoumakegooddecisionsforyourhealth,particularlywhensunexposureislimitedbytheseasonoryourlifestyle. 1.canartificiallightsproducevitamind? sunlightcausesourskintoproducevitamindbyemittinguvrays.lighttherapy,whichhasaroleinseasonaldepression,hasuvraysfilteredoutandthereforehasnoroleinproducingvitamind.tanningbedstendtoemituvarayswhileitisuvbraysfromthesunshineiswhatstimulatesvitamindproduction.tanningbedsarenotrecommendedforawintertimeboostofvitamind. 2.howmuchvitaminddoineed? theconventionalanswerisabout800iuadayorless.thisistheusualdoseinmostmultivitamins. theavailabilityofbloodtestinghasshownthatthisdoseisrarelyadequatetoachievebloodlevelsover30ng/mlduetoabsorptionissues. 3.whatfoodscontainvitamind? whilevitamindisfoundinfattyfish,eggs,cheese,andbeefliver,thecholesterolandsaturatedcontentissohighandadverseforhearthealththatidonotrecommendthesesources. mushroomsarehighinvitamind2(1cupofdicedmushroomshasabout400iuofvitamind)andmushroomcapsuleswithabout2,000iuperservinghavebeenshowntoboostbloodlevelsadequately. however,studiescomparingd2tod3generallyshowthatvitamind3ismorebiologicallyactiveandeasiertoconvertinthebodytotheactivevitaminandisthepreferredform.mostnon-dairymilkslikealmondandsoymilkarefortifiedwithabout200iuofvitamindperserving. 4.whatarethe2kindsofvitamind? vitamind2istheformfoundinmushrooms.vitamind3isoftenfoundinanimalsourcessuchaslanolin,althoughvegansourcesfromlichenarenowavailable.vitamind3ismoreactiveandgenerallythepreferredformforsupplementation. 5.arecertaingroupspronetolowvitamindlevels? darker-skinnedpeopleandolderpeopleproducelessvitamindfromsunexposure.personswithboweldiseaselikecrohn’sorceliacdiseaseoftenabsorbfatpoorlyandvitamindisafat-solublevitamin.obeseindividualsmaybindvitamindinfatanditwillnotbeavailableinthebloodfortestingortosupplyvitaltissues. 6.whathappensifmylevelsarelow? extremedeficienciesofvitamindweakenbonesandarecalledrickets.lesserdeficiencieshavebeenlinkedtodiabetes,hypertension,dementia,autoimmunediseases,andmultiplesclerosis.vitamindsupportshealthyimmunesystems,sobeingdeficientcanresultinaweakerimmunesystem. 7.canigettoomuchvitamind? yes,andihaveseenseveralcasesthisyearofpersonstakingover10,000iudailyforlongperiodsoftimeproducingillnessandbloodlevelsover150ng/ml. 8.whenshoulditakeavitamindsupplement?  vitamindisafat-solublevitaminandmaybeabsorbedmorecompletelyiftakenwithmeals.mostmealscontainsomefatsothereisnoneedtoaddfattothediettoboostabsorption.pairingvitamindwithvitamink2canalsohelpwithabsorptionandimproveboneandbloodvesselhealth. vitamindshouldn'tbeignored. atmyclinic,allmypatientsgettheirvitamindlevelchecked,withtheoptimalbloodlevelisaround50-60ng/ml. formostpeople,irecommendaddingatleast2,000iuofvitamind3throughasupplement,andmakingitahabittoeatextramushroomsduringthewinter.  areyoureadytoempoweryourlifestyle?ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Vitamin D and a plant-based diet: Everything you need to know

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You are limitless: How removing my self-imposed limitations changed my life
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youarelimitless:howremovingmyself-imposedlimitationschangedmylifeby:izzyfischerafewdaysago,ifoundmyselfinaheatedargumentwithmypartner.hehadsuggestedthaticoulddosomethingthatisimplydidnotbelieveicoulddo...“whywouldyouevensuggestthat?it'soutofthequestion...ican’tdothat!”iyelled.herespondedwith,“you’renotevengivingyourselfachance.stoplimitingyourself.”immediately,iknewhewasright. “argueforyourlimitations,andsureenoughthey’reyours.”ican’tbearunnerbecausei’mnotbuiltlikeone.ican’teatbreakfastbecausemycoachdoesn’teatbreakfast.ican’twearthatdressbecausemyshouldersaretoobroad.ican’tbeanathletebecausei’mnotnaturallyathletic.ican’tbeabusinessownerbecausei’mnotoldenough. butlet’srewindabitwithaconversationi’llneverforget:at17yearsold,onapooldeckafterswimpractice,myassistantcoachtaryncameoverandsaid,“izzy,you’resostronginthewaterlately.whyhaven'tiseenthatinyourcompetition?”irespondwithamere:“iguessi’mjustapracticeswimmer.”myfriendswereathletes—phenomenalathletesatthat—andialwaysfelttwostepsbehindthem.theyweredestinedtobeolympians,d1collegeathletes,andeventuallyprofessionalsintheirrespectivesports.buteventhoughicouldkeepupwiththeminpractice,ihadconvincedmyselfiwasapoorracer,andasaresult,racedpoorly.thoseself-imposedlimitsbecamemycorebeliefs.andthosebeliefsinhibitedmefromcomingclosetotheirathleticstature,whichfollowedmethroughmycollegeandearlytriathloncareers.ifonlyiknewthelimitsiwasplacingonmyself. inhindsight,icanseeendlessexamplesofwhereiwasstuntingmyself.iwascontributingtoanoverallpoorself-imagethatworsenedastimewentonandbledfarbeyondswimming,tomycareer,andevenmyhealth.familypressures,societalexpectations,dietculture...itallgotthebestofme.andbythetimeiwasdonewithcollege,iwastired,alone,unhappy,andhidingbehindasevereeatingdisorderthatifleftuntreatedwouldlandmeinareallyscaryplace.toputitbluntly,ihatedmyself,andithoughtthatifonlyicouldlooklikemyteammates,i’dfinallybetheathleteialwayswantedtobe.myeatingdisorderwasamaskforalloftheselfhatethatcamefromcomparingandlimitingmyself.butinhindsight,itwastheeatingdisorder—andtherealizationthatifididn'tgetbetter,itwouldkillme—thatcausedmetodothework.myeatingdisorderrecoverycoachhelpedmefindaworldwhereilookedbeyondthecomparisonsandthelimitsthatiputonmyself.insteadoffocusingonallofthethingsicouldn’tbe,istartedtofocusonthethingsthaticouldbe.istoppedcomparingandistartedprioritizingmyhealth. iamanathlete,andi’mgoingtobeagreatone.ideservetoeat.ineedtoeat.ifuelmybodywiththingsthatmakemefeelgood.iamaleaderandcanbuildbig,importantthings.iaminspiring,iamfantastic,andiambeautiful.icandohardthings. myself-deprecatingandlimitingbeliefsshrunk,andibegantofeel...limitless.sixyearsafteristoodonthepooldeck,doubtingmyselftothecoach,iqualifiedforthe70.3ironmanworldchampionshipsinnice,france,whereicompetedononeofthemostdifficultcoursesintriathlonwiththebestathletesintheworld.ayearafterthat,ilaunchedmyowncompany,plantbites,withamissiontoreinventsportsnutritionwithwholefoods.andicametounderstandthatyes,icandohardthings.butittookmeyearsoflimitingmypotentialtofigurethatout,whichstoppedmefromnotjustreachingmygoals,butsettingthemaltogether.youarelimitless. imagineaworldwhereyoudon'tputlimitsonyourself.aworldwhereyoubecomeeverythingyouknowthatdeepdownyou'recapableof.thatworldisyourreality,ifyouembraceit.ifthere'sonethingi'velearnedthroughmyownexperience,it'sthatachievingsomethinggreatdoesn'tmeanyouhavetobecomesomeoneelse.youdon'thavetolook,dress,sound,orbelikeothers.andwhenyoustopcomparing...whenyoubecomeyourownbiggestfan...everythingstartstoclickandgreatnesshappens.giveyourselfpermissiontodohardthings.giveyourselfpermissiontotry,andfail,andtryagain.giveyourselfpermissiontobelimitless.areyoureadytoempoweryourlifestyle?ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

You are limitless: How removing my self-imposed limitations changed my life

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You are empowered: The wake-up call that changed my life forever
MIN READ
youareempowered:thewake-upcallthatchangedmylifeforeverby:matttullmansometimesyoudon'tknowyouhaveaproblemuntilitslapsyourightintheface.thishealthstorystartsseveralyearsago,asibarreledthroughmy20’s.atthetime,ifelt"healthyenough"andwascontentwithmyphysicalappearance,butihadnoideathat—ontheinside—thingsweren’tgoingaswellastheyappeared.atthetime,iwasrunningastart-upthathelpedk-12schoolstransitionfromtextbookstotechnology.ispentmuchofmytimegoingbetweenclassroomsanddistrictoffices,oftentakingtwoflightsperdayandeatingwhateverwasinfrontofme.or,iftherewasnothingaround,i’dgoalldaywithouteatingatall(exceptforlargequantitiesofcaffeinatedliquid,ofcourse).iwasaslavetoourcorporatemission,andnevergaveathoughttothelong-termhealthconsiderations.butthensomethinghappened—ilostaloved-onetomalnutritionandcoronaryarterydisease.(yup,that’swhatthedeathcertificatesays…malnutrition.intheu.s.a.)slap.iwasshocked,confused,anddeterminedtounderstandhowthishappenstothehumanbody.thatwasthebeginningofalife-changingjourneythatultimatelyleadtoco-foundingcomplement,andwritingyoutoday.jumpinginheadfirst. struckwithurgency,ijumpedrightindoingmyownresearch.ireadeverythingfromdr.t.colincampbell'sthechinastudytorussellsimmons’happyvegananddr.greger’snutritionfacts.butiwantedthefullpictureandtounderstandallsidesofthedebate,soialsostudiedotherpopulardiets—low-carb,low-fat,high-fat,andsoon.andiwenttothedeepestcornersoflongevityscience,desperatetounderstandwhywedie.veryquickly,ibegantofullyunderstandthecriticallinkbetweenfoodandhealth.that'swhen—overnight—mygirlfriend(nowwife)andiwentplant-based.withinafewdaysifeltaboostofenergy...butiwantedmore.ihadbeenreadingaboutthebenefitsoflimitingcertainoils,cuttingoutprocessedfoods,andstrivingforawholefoodplant-baseddiet.sowesatdownandestablishedagoalthat50%ofourmealswouldbewhole-foodplant-based(wfpb).afterafewshortweeks,therealmagicbegan:myenergylevelsincreasedfurther;ibegantofeelbetteroverall;andistartedtoloseweightrapidly,despitenotincreasingmylevelofexercise.wewentfurther...75%wfpb,then80%,andeventryingtoeat100%wholefoods.bynowmywifeandihadbothlost30pounds(shealsocuredherhypothyroidismduringthistime,bytheway).ultimately,wesettledaround80%wholefoodand100%plant-based,whichfeltbothmanageableandpowerful. theshift. everythingwasgoinggreatforacoupleyears,untilidiagnosedwith“rheumatoidlevelsofinflammation.”iwasconfusedandscared.howcouldibesick!?iwaseatingexactlyhowtheexpertssuggested.unfortunately,thoseexpertsdidn’ttalkalotaboutsupplements.itwasasifevenmentioningthepossibilityofdeficiencywasunderminingoursharedcommitmenttothiswayofeating.likeadmittingthatthisisn’tthebestpossibledietforhumans.soidugbackintotheresearchandlearnedquicklythatanypatternofeatinghasthepotentialtoleadtonutrientdeficiencies.it’ssimplewhenyouthinkaboutit:wealllikewhatwelike,andhaveaccesstocertainfoodsandskillsthatleadustopreparecertainmeals.anddependingonthosetastepreferencesandhabits,wegetmoreofsomenutrientsandlessthanothers.that’snotacriticismofanydiet.that’sjusttherealityofeatinginthe21stcentury.andrecognizingitcanempoweryoutoprotectyourselfandoptimizeyournutrition. ilearnedthatahandfulofcorenutrients—vitaminsb12andd3,anddha/epaomega-3s,forexample—playcriticalrolesinone'shealth,andareoftenmissingfromevenawell-roundedplant-baseddiet...includingmine.soiwentshoppingforsupplements...butatthetime,therewerenovitaminsdesignedspecificallytotargetthecriticalnutrientsforplant-basedeaters.andbuying3+bottlestogeteverythingineededgotexpensive(andannoyingbecausetheywerealwaysrunningoutatdifferenttimes).that'swhenaconversationwithmattfrazierofnomeatathletekickedoffthecreationofcomplement.becomingempowered. everystepofmyplant-basedjourneyhasbeenabouttakingmyhealthintomyownhands...aboutempoweringmyselfwiththeknowledgeandtoolsineedtofeelmybestnotjustfortoday,butforthelong-termasmywifeandiraiseafamily.itwouldn'tsurprisemeifyourjourneyhasasimilarlevelofpassion.transitioningtoaplant-baseddietrequiresdedication,patience,andalittlefaiththatyou'redoingtherightthing(eventhoughformostofyourlife,youweretoldotherwise).theyearofyoumessageswe'vesentoutoverthepastfewmonthswerebornfromourdesiretosharenotonlynutrients,butconfidence.toempoweryou—throughvitamins,minerals,andknowledge—toconfidentlytakeyourhealthintoyourownhands,todayandeveryday.areyoureadytoempoweryourlifestyle?ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

You are empowered: The wake-up call that changed my life forever

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You are fluid: 7 habits for living in the present moment
MIN READ
youarefluid:7habitsforlivinginthepresentmomentby:michaelpalmmostofushaveheardof,orexperienced,theheightenedawarenessfamiliartohighperformersknownasthe“flowstate.”asdefinedbyheadspace,it’s:“thatsenseoffluiditybetweenyourbodyandmind,whereyouaretotallyabsorbedbyanddeeplyfocusedonsomething,beyondthepointofdistraction.timefeelslikeithassloweddown.yoursensesareheightened.youareatonewiththetaskathand,asactionandawarenesssynctocreateaneffortlessmomentum.somepeopledescribethisfeelingasbeing‘inthezone.’”fulltransparency,i’vebeentothedepthsofdarknessandback.i’vebeenthroughfinancialruin,businessesgoingbelly-up,andturningtoalcoholandpharmaceuticaldrugstocopewithmylosses…andnow,beingover7.5yearssober—healthy,connected,livinglifetothefullestandintheproverbial“zone”—ihavealotofexperiencebothinandoutoftheflowstate.butthere’sanotherflowstatethat’sequallyasimportant.onethatisn’tfleeting,orelusive,orreservedonlyforthe“highperformers.”it’saboutresilience,orflowingeffortlesslydownstreamintheriveroflife,takingwhatevertheuniversethrowsatmewithpoiseandgrace.it’ssomethingwecanallchannelonadailybasis,andit’sconstant.whatbringsthesetwodifferentflowstatestogether?presence.withoutit,neithercouldexist.anditwasthis“simple”mindsetswitchtowardslivinginthepresentmomentthatchangedeverythingforme.youknowthatfeelingyougetwhenyou’reexperiencingarunner’shighorshreddingdownhillontheslopes?oreventhosespecialmomentswithyourkidswhentherestoftheworldseemstojustdisappear?thatispurepresence,andsomethingitrytoachievethroughoutmyday.ofcourse,reshapingthewayyou’veprogrammedyourbrainforyearsisneverassimpleasitsounds.ittakespractice,patience,andforgiveness.butslowly,itgetseasier.andeverymorningyouwakeupfeelinglighter…happier…morefluid.belowibreakdownthemindfulnesshabitsthathelpmechannelafeelingofpresence,readyforanythingtheuniversehasinstoreforme.eacharesimpleenoughtostarttodayandovertimewilltakeshapeintosomethingmuchbigger.7habitstofindyourmindfulflow 1.twointhemorning.irememberthedayswhenisleptuntiltheverylastminuteandthenrushedoutthedoor.lookingback,thisimmediatelyputmeina"swimmingupstream"modefortherestoftheday–alwaysfeelingastepbehind.nowifollowasimplerule:wakeuptwohoursbeforemyfirstcommitments(work,play,errands,etc).ifiwanttostartworkat8:00a.m.,i’mupby6:00a.m.orifihavesomethingtodoat7:00,iamupby5:00.itgivesmeampletimetogetcentered,movemindfully,andnotbeinarush.startyourdayintheflow,ratherthanagainstit. 2.digitalfasting.partofmymorning(andeveningroutine)isadigitalfast.oneoftheworstwaysicanwakeupisbyopeningmyphoneandimmediatelycheckingemail,slack,orsocialmedia.itputsmymindintoafrenzyandtakesmecompletelyoutofthepresentmoment.iaimfortwohoursofunpluggingbothbeforebedandafterwakingup.ifihitanhouriconsideritawin.tip:i'mmostsuccessfulwhenikeepmyphoneoutofmybedroom.whenit’snearmeit’sliketemptationisland.thatmeansusinganoldschoolalarmclock,andwhenidoneedtousemyphoneforanalarm,iturnitonairplanemodeandmakesureit’soutofsightandoutofreach. 3.morningmovement.iprefertodothisfirstthingoutofbed.itwakesmybodyupandhelpsmetransitionfromsleepintoamovingmeditation.forme,movementincludesstretchingforafewminutesanda10-minuteyogaflow–a15-minutecommitmentatmost.iliketokeepitat15minutesbecausethenihavezeroexcusesastowhyit’snotgettingdone,andtobehonest,it’sallineed.forhelpfultools,checktheseout:fivetibetanrites,10-minutemorningyogaflows,simplemorningstretchroutine 4.meditation.rightaftermymorningmovement,idiveintoaquick10-minutemeditation.likemanypeople,thisdidn’tcomenaturallytome.ihadtoworkatit–andistilldo–almosteightyearsintomypractice.inthebeginning,whenmymindwasrunningamileaminute,iwouldsetagoaltomeditateforjustoneminuteperday,thentwominutesandsoon.untiligraduallygotupto20or30minuteswithnoproblem.likeanyskill,meditationtakespracticetodevelop.togetstarted,ortodeepenyourcurrentpractice,trythese:insighttimer(free),headspace(freetrial),10%happier(freetrial)5.turnmundaneintomindful.wheniusedtocommuteonthetrain,insteadofscrollingthroughinstagramorfacebookfor25minutes,iconsciouslychosesoothingmusic–iclosedmyeyesandfocusedonmybreathuntiligottomydestination.itwasagloriouswaytowalkintotheoffice.washingthedishes,foldingmylaundry,transitionalmomentsliketakingthestairsorwaitinginlineatthegrocerystore...thesearelife'smundanemomentsthatinowtrytoturnintomindfulonesbyfocusingonmybreath,beinghyper-awareofmymovements/surroundings,orevenengaginginconversationwithastranger. 6.ownmylunchbreak.i’mgratefultodaytobeworkingajobthatilove,butithasn’talwaysbeenthatway.andwhetheri’mworking12-hourdaysonapassionprojector8-hourdaysatajobthatisn’tmycupoftea,re-centeringandfindingthepresentmomentduringmylunchbreakiscriticaltokeepingmeintheflowstate.iworkedintheloopindowntownchicagoformanyyears,andeverydayiwouldspendthefirst30minuteseating(withmyphoneoff)andthelast30minutesonabenchinmillenniumpark.andeveryday,i'djustbe...eyesopen,fullyaware.nophone,noemails,noalerts.justme,alittlesliceofnature,andtheotherhumansthatwereexperiencingitalongwithme.comparethattoscrollingthroughmyphonewhilescarfingdownmylunchin10minutesandbacktowork,myafternoonswerealwaysmoreproductiveandhigherperformingwhenitooktimetoresetandgetpresentduringmylunchhour.onthesurfaceitmightseemlikeyou'relosingvaluableworktimebytakingamindfullunchbreak,butyou'llmakethatback2xinyourafternoonproductivity(andserenity)onceyougetinthegroove.7.losemyselfinservicework.reachingouttoafriendwhohasbeenstruggling,buyingamealforsomeoneinneed,showingupforafamilymember,helpingaworkcolleague—beingofservicetomyfellowhumans.wheni'mfeelingoutoftheflow,icanalwaysrelyontheage-oldtraditionofhelpingotherstogetmebackintoit.ifindthebesttimeforserviceworkiswhenidon'tfeellikedoingit."iwishididn'thelpthatpersontoday."...saidnooneever. eachoftheseissimpleenoughtostartimmediately,butdifficultenoughtheycouldtakealifetimetomaster.that'sthebeautyofapracticelikethis.progressingonemomentatatime–alwaysvaluingprogressoverperfection.iencourageyoutopickjustonethisweekandgiveitashot.ifyou'restrugglingtoomuch,switchtoanother.eventually,onewillstick,thenthenext.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

You are fluid: 7 habits for living in the present moment

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3 lessons from Tom Brady's (mostly plants) diet
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3lessonsfromtombrady's(mostlyplants)diet.by:doughaytombradyisannflsuperstar,you're...not.(orsoiassume.)butoftentimes,whenyoubreakdownthehabitsandpatternsofhighlysuccessfulpeople,therearecertaintakeawaysapplicablefornormalfolkslikeyouandme.lovehimorhatehim,tombradyisoneofthebestquarterbacksofalltime.he's43,hasdominatedthenflforover20years,andthisweekendheadstohis10thsuperbowl.sowhatmakeshimsosuccessful?maybeit'shistrainingandworkethic,orhisnaturalabilities.maybeit'showheeats,oreventhewayheinflatesfootballs.:)i'msureit'sacombinationoftheseandmore,butthemostapplicabletoyouandmeisprobablyhisdiet...afterdoingalittledigging,herearethreelessonswecandrawfromtom'sabilitytosustainpeakperformanceyearafteryear.tombrady'spersonalchefisquotedassayingasmuchas80%oftom'sfoodcomesfromplants.andreally,thisisn'tsurprising.professionalathletes—fromenduranceathletestonflplayers—areturningtowardsnutrientrich,anti-inflammatoryfruitsandvegetablesforthemajorityoftheircalories,andthey'reseeingperformanceandrecoverybenefitsbecauseofit.here'swhatthatlookslikefortom,accordingtomen'shealth:asmoothiebeforehisworkoutandproteinshakeafter,loadedsaladforlunch,hummus,guac,andnutsforsnacks,andaplatefullofvegetablesandproteinfordinner.andongameday,it'sasmoothieandanalmondbutterandjellysandwichtofuelavictory.it'sreportedthattombradydrinksupto25glassofwatereachday,oftenwithaddedelectrolytes.(forcomparisonsake,mostofusdrinkabout8glassesofwaterperday.)plus,hisdailysmoothieandproteinshakeareloadedwithbothnutrientsandliquid.whysomuchwater?forsure,he'sworkingoutmorethanyouraveragejoeandhasextrafluidrequirements,butbeyondthat,properhydrationislinkedtoanumberofhealthbenefits.itlubricatesandcushionsjoints,improvesbrainfunctionandenergylevels,aidsdigestion,regulatesbloodpressure,andmanagesbodytemperature,amongotherthings.fromwhaticantell,fishandeggsappeartobetombrady'smainsourceofnon-plantfoods.anditbegsthequestion,whythose?let'sstartwithfish:fisharefilledwithanti-inflammatoryomega-3fattyacidswhichhelplowerriskfactorsforheartdisease,improveenergylevels,andregulatethenervoussystem.plus,fishareagreatsourceofvitamind.buthere'sthething...thoseomega-3scomefromalgaethefishareeating,andthevitamindcomesfromlichen.alternatively,youcangostraighttotheplantsource,whichcontainsahigherratioofnutrientsandavoidsthehealthandenvironmentalissuesthatcomefromeatingfishlikemicroplastics,mercury,andunstablefishpopulations.eggs,inadditiontoprotein,containanumberofimportantnutrientslikezinc,selenium,andvitaminsdandb12,allofwhicharecriticalforlong-termhealthandcanbehardtogetthroughplantfoodsalone.tomappearstounderstandthatyouneedtogetthesenutrientsfromsomewhere,whetherthat'sfromananimalorplantsource,andsodoesourteamatcomplement...wedesignedcomplementplustocoverthosesamecriticalvitaminsandmineralsthroughhealthyplant-sources—cuttingoutthemiddleman,helpingtheenvironment,andeliminatingthehealthrisks.sowhatdoesallofthismeanforyouandme,andanyoneelsenotpaddingupforthebiggestgameoftheyear?mybigtakeawayisthis:anyoneperformingatatoplevelyearafteryearunderstandsthevalueofdiscipline.butdisciplinedoesn'tequaluber-strictorcomplicated.whenitcomestodiet,hekeepsitsimple—eatinganabundanceofplantfoodsandfillingthegapstogetwhatheneeds.youcandothesame—withouttheanimalfoods—throughcomplement.ensureyou'regettingtheprecisenutrientsneededtothriveonaplant-baseddiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

3 lessons from Tom Brady's (mostly plants) diet

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You are badass: 8 actions to boost your inner strength
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youarebadass:8actionstoboostyourinnerstrengthby:juliamurrayasaformerolympicski-crossracer,theterm"badass"wasoftenthrowntowardsmeandmyteammates."racingdownacoursewithjumpsandrollers,head-to-headwiththreeotherpeople?!that’ssobadass!"and,yeah…iguessonthesurfaceandinsimpleterms,itwasprettywild.butwhati'vecometorealizeovertheyearsisthatitwasn'ttheskiingthatmademefeelbadass,itwastheactionofexpandingmycomfortzoneandlivingaclearpurpose.skiracingwasabadassact...buttolivebadasstakesself-reflection,perspectivechanges,andarealizationthatpushingyourperceivedlimitsdoesn’tstopwiththephysical...itshowsupinallareasoflife.thedictionarydefinesbadassas,“atough,uncompromising,orintimidatingperson”thatsoundsold-schooltome,solet’sflipthatdefinitiononitshead:bad·ass |/badas/ |nounonewhoisconfidentlyandauthenticallythemselves.onewhoownstheirpassions,iscompassionate,andliveslifeconsistentlyexpandingtheircomfortzoneeversoslightly.inotherwords,ibelievebeingbadassreallycomesdowntothis:beingcomfortablewithbeingslightlyuncomfortable.lovingoneself.havingcompassiontowardsallbeings:friends,family,strangers,thosewhospeakadifferentlanguage,animals,andmamanature.thisbadass,selflesscompassionisalanguagethatcanbeunderstoodbyeveryone.it’salanguagethatvoicesanunderstandingthatyou,infact,arethewizardofyourownbadassery.nowimagineifeveryonefeltbadassintheirownskin.thepotentialforconfidenceandpositivitywouldbeuncapped.well,ithinkthatdreamispossible.andthat'swhatihopeyou'llgainfromthisyearofyoutheme.becauseyou,myfriend,arebadass.8actionstoboostyourinnerbadassthethingaboutbeingbadassisthateveryone'slimitsandinterestsaredifferent.publicspeaking?badass.trainingforamarathon?badass.goingbacktocollegeasanadult?totallybadass.whatmakesmefeelbadasswon'tbethesameforyou,butibelievethatregardlessofyourgoals,feelingbadasscomesdowntoimprovingyourself-confidenceandpositivethinking.belowareeightsimpleactionsitrytotakeregularlytokeepthatmojoflowing.isay"try,"becausenooneisperfect...especiallyme.butwheneveri'minafunk,thesehelpbypullingoneveryangle—physical,mental,andemotional—andforcemetoexpandmycomfortzoneandthinking.eachofthesearesimpleenoughforyoutostartdoingthemrightaway,butthey'reimpactfulenoughthatiftheycanbecomepartofyourroutine,thebadasswillflowinabundance.let'sgetstarted: 1.self-affirmationitmightsoundoutthere,butclinicalstudiesconfirmthatwecanshapeourself-identitybytellingourselveswhatwebelieveinpositiveways.theaction:tohelpestablishthatpositivethinking,iregularlywritedownthreecomplimentssomeonehassaidaboutmeandputtheminaplacewherei'llnoticethemoften.wheneveriseethoseaffirmations,irepeatthemloudandproudtomyself.onceonenolongerfeelsfresh,iswapitoutwithanewone.resource:positivedailyaffirmations:istheresciencebehindit? 2.dailyjournalthesimpleactofwritingdownthingsyou'regratefulforeachdayisaprovenhappinesstool,commonlyusedinpositivepsychology.theaction:eachdayiwritedownthreethingsi’mgratefulfor—twothingsi’mexcitedforthatdayandone"iam..."statementconfirmingsomethingiloveaboutmyselfthatday.rememberthatevenifyoudon’tbelieveintheaffirmationyou’retellingyourselfnow,repetitioncreatesabeliefinyourmind,whichcanthenturnintoreality.resource:5minutejournal3goodthings:shortestguidetothehappinessreward 3.reflectionit'seasytogetcaughtupinday-to-daylife,andwhenyoudon'ttakeafewminutestoreflect,youoftenforgetaboutthebadassaccomplishmentsyou'vemadeovertime.theaction:attheendofeachyear,iwritedowneverythingiaccomplishedoverthepast12months.whetherit'sannually,quarterly,orthefirstofeverymonth,dedicatetimeforself-reflectiononwhatyou'veachieved. 4.drawinspirationinspirationiskeytomotivation,andoneofthebestwaysi'vebeenabletofinditisthroughstudyingandfollowingleadersinaparticulararea.buthere'sthething:nevercompareyourselftoothers.youarecapableofanythingyouputyourmindto,andyou’lldoitdifferentlythananyoneintheworld.theaction:iliketofindtheexpertsthatprovidemewiththemostmotivationandguidanceanddrawfromthemasmuchasican.ireadtheirbooks,followthemonsocial,anddevourtheirinterviews.andifi'meverfallingintothecomparisontrap,itakeastepbackandreflectonwhyi'mfeelingthatway.5.learnaseinsteinputit:“onceyoustoplearning,youstartdying."…alittleharsh,iknow,butibelievecontinuouslearningisthespiceoflife.theaction:alwaysbelearning.that'swhatitellmyselfanytimei'mgettingcomfortable,andiseekoutanewtoolorresourcetoteachmesomethingnew.resources:grabsomepopcornandhaveanetflixdocumentarynight(whatthehealth,foodinc,thegamechangers,cowspiracy,oralifeonourplanet).downloadthefreee-bookfromearthlingedwithanswerstocommonveganquestions.the8020plantsappformealplans,accesstonutritionists,andmore.inspiringpodcasts:schoolofgreatness,richroll,foodhealsnation,nomeatathletewanttolearnaboutanything?checkoutthesiteudemyforcourses. 6.dodoyoueverfeellikeyou'relivingdaysonrepeat,alwaysgoingthroughthesamemotionswithouteverdoinganythingyoureallylove?ithappenstoallofus,andit'sacertainwaytomakemefeelnot-so-badass.theaction:wheneverifeelstuck,ithinkofthreethingsilovedoing,andmakeapointtodothemmore.thatsoundsvague,iknow,butoncei'vedecidedi'mgoingtodosomething,i'lldowhateverittakestomakesureifindthetime.herearesomeofmyfavoriteactivitiestogetthejuicesflowing:skiing,yoga,hiking,biking,running,cooking(withoutrushing),traveling,roadtrips,newplaces,beingwithfamily,visitswithfriends,dogcuddles,beingbytheocean,listeningtopodcasts,dancingtomyfavemusic.whatevermakesyoufeelgood…makeanefforttodomoreofit.especiallyifyou'refeelinglostorwithoutastrongpurpose,juststartsomewhereandseewhereittakesyou.resource:lawofattractionbyestherhicksorabrahamhicksvideosonyoutube 7.dancedancingproducesthechemicalserotonin(nottomentionendorphins),whichregulatesmoodandisoftenresponsibleforhappiness.andidon'tknowaboutyou,buttheconfidenceboostigetfromdancingbymyselfmakesmefeellikeatotalbadass.theaction:wheni'mfeelingtired,lonely,frustrated,orevengood,idance....likemylifedependsonit.turnitup,letgoofanyinhibitions,andjustdance(orsing,too).resource: thepowerofdancingmyfavoritedancetunesatthemoment:n2ndj-surgeonmarkwoodyardbillwithers 8.connectneverunderestimatethepowerofhumanconnection,especiallyinthedigitalage.mycupisfullwheniputeffortintonurturingrelationshipswithfamilyandfriends.theaction:atleastonceperweek,ithinkofonepersonidon’tconnectwithenoughandreachouttothemtocatchuporseeifthere’sanythingtheyneedsupportwith.mostofthetimeittakesjustafewminutes,butalmostalwayssparkssomethingmeaningfultobothofus. sothereyouhaveit...8actionsitaketohelpmefeelbadass.whetheryoudoallofthisoritsparksasingleaction,keepthisinmind:you’rehere,you’reshowingup,andyouandyourbadassselfarereadyforanything.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

You are badass: 8 actions to boost your inner strength

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