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Everything you need to know about supplementing a plant-based diet.

 

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Everything you need to know about supplementing a plant-based diet.

 

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Plant-Based Recipe: Chocolate Blueberry Turmeric Protein Smoothie
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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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreareyoureadytoempoweryourlifestyle?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.  complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreareyoureadytoempoweryourlifestyle?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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreareyoureadytoempoweryourlifestyle?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
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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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreareyoureadytoempoweryourlifestyle?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
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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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'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.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'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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You are whole: 9 key habits for total fulfillment in 2021
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youarewhole:9keyhabitsfortotalfulfillmentin2021by:mattfraziermostofusarehyper-focusedwhenitcomestoday-to-daylife—work,family,maybeahobby...attheendoftheday,thatintensefocusinrelativelyfewplacesprobablyleavesyoufeelingunfulfilledinothers,likeitdoesme.that'swhatthisweek'sresourcesareallabout:being"whole,"orworkingtowardsfulfillmentinallaspectsoflife—body,mind,andevenspirit.theresearchtocomeoutofdanbuettner'sthebluezonesexploresthiswell.theyfoundtheworldpopulationswiththehighestlifeexpectancy,thensearchedforevidence-basedcommondenominatorstoexplainwhytheylivelonger.theninetraitstheydiscoveredfeedoffoneanothertomakeforawholelifestyle.belowibreakdownthese"power9"habitswithrealexamplesandresourcestodemonstratehowiincorporatethemintomylife.asyou'llsee,ihavealotofworktodoonthismyself,buteventhegrowingprocesshasproventoberewarding.note:alloftheheadersanditalicizedtextbelowcomefromthebluezonespower9articlelinkedabove.thebluezonespower9:reverseengineeringlongevity1.movenaturally theworld’slongest-livedpeopledon’tpumpiron,runmarathonsorjoingyms.instead,theyliveinenvironmentsthatconstantlynudgethemintomovingwithoutthinkingaboutit.whilewecertainlyuseourshareofmechanicalconveniencesinthefrazierhousehold,thesedaysitendtochoosefitnesshobbiesthataremorefunctional(orjustfun)thantypicalexerciseroutines.recentlyi'vetradedrunningandweightliftingforworkingoutwithkettlebellsandasuspensiontrainer,takinghillywalks,andplayingsoccer—allactivitiesthatfeelmorelike"practice"thandrudgery,andfavorpractical,real-worldmovementsoverconstrained,programmedrepetition.andasigetolder,i'verecognizedtheimportanceofmaintainingmobility,sothaticankeepdoingtheseotheractivitiesfordecadestocome.movelikeaninja:thebeginner’sguidetodevelopingmobilejoints&improvingperformance2.purpose knowingyoursenseofpurposeisworthuptosevenyearsofextralifeexpectancy.withoutadoubt,raisingafamilyandbuildingimpactfulbusinessescontributetomysenseofpurposeintheworld.butwhilethosecreatelastingmeaning,onaday-to-daybasismysenseofpurposecomesfromamissionofpersonalgrowth.whetherit'slearningforeignlanguages,traveling,practicingmusicalinstruments,studyingregionalcooking,orattendingapersonaldevelopmentseminar,i'mhappiestwheni'mmakingprogressorgainingnewexperience.andthismakesiteasytoavoidwastingtimewithmorepassiveactivitiesliketv,news,orsocialmedia.3.downshift stressleadstochronicinflammation,associatedwitheverymajorage-relateddisease.whattheworld’slongest-livedpeoplehavethatwedon’tareroutinestoshedthatstress.here'safunfact:i'mahugefanoftakingbaths.whilei'venevermadeameditationpracticeorotherformalmindfulnesshabitlast,anear-dailybathismychancetothink,read,orjustrelax,withoutinterruption.(andasabonus,itgivesmywifeandkidsanendlesssourceofmake-fun-of-mattjokes.)4.80%rule “harahachibu”–theokinawan,2500-yearoldconfucianmantrasaidbeforemealsremindsthemtostopeatingwhentheirstomachsare80%full.the20%gapbetweennotbeinghungryandfeelingfullcouldbethedifferencebetweenlosingweightorgainingit.fromahealthperspective,perhapsthesinglelargestvirtueofaplant-baseddietisthatplantfoodstendnottobecaloricallydense—meaningtheytakeupmorespaceinyourstomach(andtherefore,makeyoufeelmorefull)percaloriethananimalproductsdo.inthissense,plantscreateharahachibuwithoutconsciouseffortonyourpart.beyondthis,however,ithinkcaloricrestrictioningeneralisaninterestingconcept,andi'mexcitedtotrymyfirstroundofafasting-mimickingdietearlythisyear.checkoutproloncreatorwalterlongo'sinterviewonthebluezoneswebsitetolearnmoreabouthisapproachtoshort-termcaloricrestriction.fastingforlongevity:9questionsfordr.valterd.longo5.plantslant beans,includingfava,black,soyandlentils,arethecornerstoneofmostcentenariandiets.mostpeoplereadingthiswillalreadybevegetarianorvegan,sonobigsurprisewiththisone.eatingaplant-baseddiet,minimallybutproperlysupplemented,isinmyopinionthesinglemostimportantthingeachofuscandotopreventordelay(andsometimes,reverse)theonsetofdiseaseasweage.ourstress-freeplanismyfavoritesimpleframeworkforeatingaplant-baseddiet,soevenifyou'renotyetwillingtodoitallday,everyday,it'sworthtryingameal(orbetter,aday)nowandthenfromthisplantoseehoweasyeatingplant-basedreallyis.(andifyoureallywanttostepitupandmakeplant-basedhappenthisyear,checkout80/20plants.)thestress-freeplant-basedplan6.wine@5 peopleinallbluezones(exceptadventists)drinkalcoholmoderatelyandregularly.moderatedrinkersoutlivenon-drinkers.ofallthebluezonestips,thisjustmightbeonethat'seasiesttofollow!mywifeandialmostalwayschooseoldworldwinesfromspainanditaly(whichtendtobelowerinalcoholandresidualsugarthanthosegrowninwarmerclimates),andweuseverysmallwineglassestoencouragethemoderationthatthishabitrequires.thecannonaufromsardiniathat'ssohighlytoutedinthebluezonesbookisdelicious,butit'srelativelyexpensiveintheu.s.(usually$15-20forabottle)foraneverydaywine.however,thegrapethatcannonauismadefromisgeneticallyequivalenttothemorewidelyavailable(andcheaper)grenache,knownasgarnachainspain,analternativethatlikelyprovidessimilarhealthbenefits.7.belong researchshowsthatattendingfaith-basedservicesfourtimespermonthwilladd4-14yearsoflifeexpectancy.herewereachmy"needsimprovement"sectionofthepower9—thethreeitemsrelatingtootherpeople.althoughireadalotofbooksaboutconsciousness—which,forme,hasahighlyspiritualinterpretation—idon'tparticipateinanysortoforganizedreligion(andmakesuremyapproachtoavegandietismorebasedonsciencethanonfaith).8.lovedonesfirst successfulcentenariansinthebluezonesputtheirfamiliesfirst.whenitcomestofamily,iscoresomewhatbetterthanidoonreligion.iusedtodreadtheideaofonedayspendingmostofmyfreetimedrivingkidsaroundtotheirsportingevents,butasmywifeandihavegraduallybecome"soccerparents,"wenowunderstandthewhysomanypeopleloveit.mymomanddadhaveallowedmetoteachthemalotabouthowieat,andbothofthemnoweatlargelyplant-baseddiets.andalthoughwedon'tlivetogether,we'recloselyconnectedandtechnologieslikefacetime,zoom,orevenmarcopolo(avideo-messagingappwhichturnslow-fidelitytextmessagingintoaricherexperience,onethatpreservesalltheimportantbrainactivitythatcomesfromseeingandrespondingtofacialcues,whilestillbeingasynchronous)makebeingapartfeelawholelotbetterthanitusedto.9.righttribe theworld’slongest-livedpeoplechose—orwereborninto—socialcirclesthatsupportedhealthybehaviors,okinawanscreated”moais”–groupsoffivefriendsthatcommittedtoeachotherforlife.here'smyrealweakpoint,andwith2020beingwhatitwas,iknowi'mnotalonehere.i'verecognizedforquitesometimethatishouldmakemoreofanefforttoregularlyconnectwithfriends(eveniffornootherreasonthanmyhealth,andofcoursetherearemanymorereasonsthanthat),andi'veneveractuallydonemuchaboutit.butasientermy40's—andascovidtaughtmewhatitfeelsliketohavealmostzeroin-personinteractionswithfriends,makingmoretimeandeffortforfriendshipshasbecomelessa"should"andmorea"trulywantto"forme.calnewport,inhisbookdigitalminimalist,hassomegreatideashere—likesettingaweeklyordaily"officehour"andencouragingpeopletocallyou(foranyreasonwhatsoever,ornoneatall)duringthistime.itturnsoutthatonereasonpeopledon'tcalleachothermuchanymore,preferringfarlowerqualitytext-messageinteractions,isthattheydon'twanttobothertheotherpersonwhentheymightbebusy.soifeveryoneknowsexactlywhenyou'renotbusy—atimethat'ssetasidejustforconversations—thisobstacleiseliminated.digitalminimalism:choosingafocusedlifeinanoisyworldsothat'sit!thebluezonespower9andhowtheyworkintomylife.ihopethiswillinspireyoutotrysomethingneworfocusonadifferentpartofyourlife,asyouworktowardswhole.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

You are whole: 9 key habits for total fulfillment in 2021

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What is the Year of You?
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whatistheyearofyou?by:complementifyoucoulddescribeyour2021goalinoneword,whatwoulditbe?fitness?balance?whataboutjoy,unity,ortranquility?thoseareallwordsourteamusedwhensharingwhatwewanttogetoutof2021...no,whatweneedtogetoutof2021.thepastyearhasbrokenmostofusdownandforcedustosacrificemoreforourfamiliesandcommunitiesthanweknewwecould.whichleadthecomplementteamtodosomesoulsearching—toaskthetoughquestionsaroundthelegacywewanttoleaveontheworld,andhowbestwecansupporttheplant-basedcommunity.thoughtfulplant-basednutritionisagreatstart,butthat'sjustonepieceofthelargermind-bodypuzzle.enterjanuary1st,thebeginningofanewyear.whilethechangingofacalendarisn'tamagiccure-all,itisanopportunity.andwiththatopportunitycomesempowerment.introducingtheyearofyou:theyearyoureclaimwhatitmeanstothrive. throughoutthenextyear,we'regoingdeep—ourteamrightalongsideyou,connecting,sharing,learning,andteaching,sothatyoufeelempowereddayinanddayout.we'rerollingoutanumberofpowerful(andfree)initiativesinthecomingweeks,andwe'restartingwiththemostimportant:connection...youtousandusalltoeachother.theexchangeofideas,knowledge,andsupportishowwecollectivelygrow,andinatimewhereconnectinglooksandfeelsverydifferent,we'rethrilledtoprovideacommunityspacethroughanewprivatefacebookgroup.ourteamofolympians,nutritionists,parents,nomads,ultrarunners,andcreativeswillbethere,pluswewillbehostingliveevents,announcingyear-longgiveaways,andawholelotmore.clickthebuttonbelowtojoinourprivatefacebookgroupandjoininontheaction:jointhegroupandonceyou'reinthere,sharetheonewordyouwouldusetodescribeyourgoalforthenewyear.let'sdothis.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

What is the Year of You?

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Planting a Forest
MIN READ
withyourhelp,we'replantingaforest.by:complementwe'rewellonourwaytoplantingarealliveforest.butbeforeiexplain,letmetakeastepback...ourcommitmenttohealthgoeswaybeyondthehealthofourcustomers.we'realsofullycommittedtothehealthoftheplanet.itstartedwithadecisiontouseglassbottlesforcomplementplusinsteadofplastic—whichischeaperandeasiertoship,butcontributestotheworld'splasticproblem.thenwelaunchedcomplementproteinwithafullycompostablebagyoucanliterallyplantitinthebackyard(orcompostpile).andabouteightmonthsagowestartedourtreeplantinginitiative,whereaportionofallproceedsgotowardsplantingtreesthroughtheonetreeplantedorganization.onetreeplantedisa501c3non-profitbasedoutofvermont,withaglobalmissiontoplant20,000,000treesthisyearalone.theyworkwithreforestationpartnersinnorthamerica,southamerica,asia,andafricawhohelpthemgettreesinthegroundtorestoreforestsafterfiresandfloods,createjobs,buildcommunities,andprotecthabitatforbiodiversity.here'sabitmoreabouthowitworks:nowbacktotheforestwe'replantingtogether...fornowonemightcallitasmallforest—about1,000treesplantedsofar—butwe'rejustgettingstarted...eachmonthaportionofproceedsgotowardsplantingtreesaroundtheworld.westillhaveworktodo,butthisisastart.thankstoyoursupportofourproducts,togetherwe'llplantthousandsoftreesthatwillgoontohelpshapetheworld.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Planting a Forest

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Recipe: Pumpkin Spice Smoothie
MIN READ
plant-basedrecipe:pumpkinspicesmoothieby:complementit'sofficiallyoctober,withpumpkin-maniaisinfullswing.butbeforeyourollyoureyesatanotherpumpkinspicerecipe,checkthisout:pumpkinisoneofourfavoritesecrethealthfoods.thesquashactsasanaturalantioxidantthankstoitsrichandvariedcarotenoidcontent,andit'sagreatsourceoffiber.eventheseedsareagreatsourceofmagnesiumandprotein.sowhilethestandardpumpkinspicelattemightcontainmoresugarthanpumpkin,we'reallabouttruepumpkinrecipesthisfall.pumpkinspicesmoothie it’snosecretwe’refansofthesmoothie,buttheadditionofpumpkinsetsthisoneapart.pumpkinaddsanattractivecreaminessandtransformsyoursmoothieintosomethingmorelikeamilkshakethanatropicaldrink.complementambassadorsaragrandominico,whocreatedthisrecipe,saysit’sfilling,delicious,andperfectforfall.plus,it’ssuperhealthywithjust6ingredientsandloadedwithproteinthankstocomplementprotein.ingredients1frozenbanana1cuppumpkinpuree1servingcomplementproteinpowder1tbspgroundflaxseed1tsppumpkinpiespice2cupsunsweetenednondairymilkinstructionsaddalltheingredientstoahigh-speedblenderandblenduntiltotallysmooth.feelfreetoaddafewdatesorsomedatesyrupifyou’dlikeabitmoresweetness,pourintoajar,andenjoyimmediately!complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Recipe: Pumpkin Spice Smoothie

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Recipe: Acai Coconut Protein Smoothie Bowl
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plant-basedrecipe:acaicoconut&berryproteinbowlby:complementpopularformakingyoufeellikeyouliveinhawaii,acaibowlsarealsoanutrientpowerhouse,withloadsoffiber,antioxidants,healthyfats,andmicro-nutrients.plus,they'resuperversatile,soyoucanplaywithnearendlessoptionstofityourtaste.ifyou'reunfamiliar,acaibowlsareessentiallythicksmoothiesmadewithacaiberriesandotherfruit,thenloadedwithyummytoppings.todaywesharecomplementambassadorbiancaphillips'uniquespinontheacaibowl,completewithanumberofmouthwateringadditions.checkouttherecipehere:acaicoconutproteinsmoothiebowlyieldsonebowlthisbowlissuper-versatile,sodon'tworryifyoudon'thavealloftheingredientson-hand.forthebase,allyoureallyneedisplantmilk,bananas,berries,complementprotein,andacaipowder,andthetoppingsareuptoyou!useasmanyasyou'dlike.ingredientsforthesmoothiebase:1/2cupplantmilk(cashew,coconut,almond,soy,etc.)1/4cuporangejuice11/2bananas(preferablyfrozen,butripeandfreshwillwork!)1cupfrozenmixedberries3tbsp.complementproteinpowder2tbsp.dried,unsweetenedflakedcoconut1tbsp.groundflaxseed1tbsp.wheatgrasspowder(optional)1tsp.acaipowdertoppings:1tbsp.choppedwalnuts1tbsp.rawpumpkinseeds1tbsp.driedgojiberries1tbsp.chiaseedsoptional:crumbledrawcoconutmacaroonsoptional:drizzleofyourfavoritenutorseedbutterinstructionscombineallofthebaseingredientsinahigh-speedblender,andblenduntilsmoothandcreamy.pourintoabowl,andtopwithnuts,seeds,driedfruit,andnutbutter.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Recipe: Acai Coconut Protein Smoothie Bowl

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Plant-Based Recipe: Maple-Infused Pocket Waffles
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plant-basedrecipe:maple-infusedpocketwafflesby:scottileohugawhenitcomestofeedinganathlete,weneedfuelthat'shealthy,easytotransport,andpackedwithnutrients.i'mnodifferent.i'maplant-basedprocyclistandendurancecoach,andtheotherdayifoundmyselfinabindwhenidiscoveredthatihadnogoodsnacksformynextride.soibrokeoutthewaffleiron...afteralittletrialanderror,ilandedonaplant-based“pocketwaffle”thatnotonlyutilizeshealthysourcesofcarbohydrates,butalsocontainsahitofproteinfromcomplementprotein.crispyontheoutsideandfluffyontheinside,thesemaple-infusedpocketwafflesprovidelastingfuelforworkoutsandadventures.therecipeyieldsaround10pocket-sizedwaffles,eachwith118calories,26gramsofcarbohydrate,2gramsofprotein,and1gramoffat.theyhavegreatflavor…andtheyjustsohappentofitinsideajerseypocket!warning:youmayhavetofightyourkidsforthem.ingredients: “flaxegg”1t.flaxmeal1t.watersourmilk1/2c.almondmilk,unsweetened1t.distilledvinegardryingredients1c.flour1t.bakingsoda1t.bakingpowder2t.complementproteinpowderwetingredients3/4c.maplesyrup1t.vanillaextract2t.maplesyrupforonelastdrizzleinstructions: turnonyourwaffleiron.ifithasheatsettings,turntomediumhigh.mixthefirsttwoingredientstogethertomakeyour“flaxegg”.setthatasidetogel.mixthealmondmilkwiththedistilledvinegarandsetasidetosour.whisktogetherthedryingredientsinamedium-sizedmixingbowl.combinethemaplesyrupwiththevanilla,thenaddtheflaxeggandsourmilktothemaplesyrupmix—stirallthewetingredientstogether.addthewetingredientmixturetothedryingredientsandwhisktogetheruntilsmooth.feelfreetomakefull-sizedwafflesifyou’drather,butifyou’relookingforsmall-sizeddiscsforfuelon-the-go,addfewtablespoonsofbattertothecenterofyourwaffleiron.thisshouldyieldaround10palm-sizedservings.waffleswillbeslightly“bendable”whentheycomeoffthewaffleiron.nottoworry…we’reabouttofixthat.whileyou’rewaitingoneachwaffletofinish,preheatyourovento375andbeginlayingyourfinishedpocket-wafflesonabakingsheetlinedwithparchmentpaper.whenallthewaffleshavecomeoffofthewaffleironandarelaidoutonthebakingsheet,thenaddonelastdrizzleofmaplesyrupoverthetop.popthemintheovenforabout10-15minutes.thewafflesturncrispyastheycooltoroomtemperature.oncecooled,individuallywrapthewafflesinfoil,andthenbesuretotransportthemcoolplacesliketrailheadsandmountaintops!anyextrawafflescanbestoredinthefridgefor3-4days,oryoucanwrapandfreezethemforuptoamonth.whenyou’rereadytousethem,justpopawaffleintoyourtoastertorestorecrispiness. aboutscottilechuga:scottiracesbikes,eatsalotofplants,andlivesfull-timeinanrvwithherfamily!scottiandherhusband,erniebothhavecompetitivebackgroundsinuciproroadcycling,buthavemorerecentlyventuredintoultra-endurancesport.thehusband-wifeteamwonthesilkroadmountainracepairsdivisionin2019.theircoachingcompany,lebornecoachingwasfoundedin2010,andtheyhaveledathletesaroundtheworldtopersonalsuccess.connectwithscottioninstagramorcontactherviaherplant-basedfoodblog,pedaler’splate.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Plant-Based Recipe: Maple-Infused Pocket Waffles

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Ginger Pear Smoothie Recipe
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plant-basedrecipe:gingerpearsmoothieby:complementasmuchasweloveblueberriesandkale,notallsmoothieshavetobepurpleorgreen.thisgingerpearsmoothiecomeswithajoyfulkickfromthegingerandrefreshingtastefromthepear.it'saguaranteedwinneronahotsummerday.ingredients1banana1/2pear,cored1.5cupswaterplus1cupice1tbspgroundflaxseed1tbspgratedginger1tbspcomplementproteindirectionsblenditallinablender!complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Ginger Pear Smoothie Recipe

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5 Immunity-Boosting Practices (That You Should Be Doing Anyway)
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5immunity-boostingpractices(thatyoushouldbedoinganyway)by:drjoelkahn,mdkeytakeawaysleep,nutrition,fitness,stressmanagementandsmartsupplementing...whilethesepracticesarefamiliar,it’sevenmorecrucialrightnowthatyoufollowthem.asyoucoveryourbasestoboostyourimmunesystem,makesureyoukeepapositivementalattitude.wewillgetthroughthis!dr.joelkahn,america'shealthyheartdoc,shareshowyoucantakecareofyourimmunesystemwhileunderlockdowninthiscomplementexclusive.myfamilyissequestered.icometomyofficeandgohome,andhavegonetothehospitalasneeded,ortothegrocerystore.inandoutwiththemasksandtheglovesandalltheprecautionsofsocialdistancing.ifyouweretoaskmeduringregulartimeswhatmytopfiverecommendationsfortakingcareofyourimmunitywere,i’dgiveyouthesamelistbelow-they’rejustmoreimportantnow.andmypatientshereatthekahncenterarebeingremindedofthat(duringvirtualvisits,ofcourse).sowhilethesepracticesarefamiliar,it’sevenmorecrucialthatyoufollowthem.1.sleep ialwaysputsleepatthetopofthelist.whenyousleeppoorly,youmakebadfoodchoices,badfitnesschoices,yougetdepressed,andyourimmunesystemsuffersasaresultofeverything.sodowhateverittakestotakecareofyoursleep.magnesium,melatonin,lavenderoilinanessentialdiffuser,awarmbathbeforebed.meditationandturningoffscreensandelectronicsoverallworkgreat,too.butessentially,don’tunderestimatethepowerofgetting7-8hoursofsleeppernight."don’trelyoncarryout,period.ifyou’relookingtosimplifythings,makesimpledisheswithpotatoes,beans,riceandgreens.itwillworkoutalotbetterinthelongrun."2.nutrition weknowwholefood,bright,colorfulplantdietsarethewaytogo.weknowthattheymostsupportyourimmunesystem.thereareafewpocketsofpotentialmicronutrientdeficiencyinacompletelyplantdietlikei'veeatenformorethan40years,butwe’llgettothatin#5.eatwholefruitandalotofthecruciferousvegetableslikebroccoli,brusselssprouts,kaleandsuch.sometimesyouwillneedtobuyorganicforthose,though.unfortunately,kaleforexamplejustmadethelistagainasoneofthedirtydozenfruitsandvegetables.ifyou'renotfamiliarwiththat,gocheckoutewg.org.also-don’trelyonfast-foodcarryout,astemptingasitmaybetosimplifyyourlifeinthatway.infact,don’trelyoncarryout,period.ifyou’relookingtosimplifythings,makesimpledisheswithpotatoes,beans,riceandgreens.itwillworkoutalotbetterinthelongrun. 3.fitness  somepeoplehavemoretimethanusual,somedon’t-butgettingoutregularlyforawalkorruninfreshair(awayfromotherpeople)isstillessential.ifthat’snotpossible,doitonatreadmillorelliptical,dopilatesoryoga,trytaichi,dosomeweights…therearesomanyfreeclassesonlinethatyou’rereallyspoiledforchoice,andexercisingeverydayisimportantforkeepingyouimmunesystemstrong.i’vebeenknowntoworkwhileusingafoldabletreadmillsetbelowmystand-updesk,buti'veactuallyincreasedmyworkouttimesincethiswholelockdownhasoccurred,justtogivemyselfanextraboost.4.stressmanagement again,thisisoneofthosethingsthatwouldmakethelistregardless-teachinghowtoproperlymanagestressandthemind-bodyconnectionshouldbemandatoryinschools,ifyouaskme.therearemany,manydifferentwaytoapproachit,soyoucanfindonethatworksforyou.appslikeheadspaceorcalmmakemeditatingwiththehelpofyourphone.i'mpersonallyabigfanofa12minuteyogaflowcalledthefivetibetanritesanda12minuteyogameditationcalledthekirtankriya,whichhasbeenshowntoimprovecognitivefunction,decreasestress,andmaybeactuallyslowaging.5.smartsupplementing thelastofyourbestpracticesisintelligentconsiderationofsupplementation.ifyou'reeatingalargelyorcompletelyplantdiet,youarebenefitingtremendouslyfrommicronutrients,phytonutrients,fiberandallthewonderfulvitaminsthatyou'llfindinit.butyoucouldbeexposedtoabitofaproblemwithzinc,withmagnesium,withvitamind,orwithb12.youcanofcoursecheckthesewithlabworklikeidoinmyclinichere,thekahncenterforcardiaclongevity.butrightnowisnotareallygoodtimeforgettingthesetestsdone,soalittleextrasupplementationwithaproductlikecomplementplusisagreatbackup.ithasallthesehardertogetnutrientsthatcanpotentiallysupportyourhealth. finally,asabonus#6-smilingisfree,anditboostsyourimmuneresponsetoo.soasyoucoveryourbasestoboostyourimmunesystem,makesureyoukeepapositivementalattitude.wewillgetthroughthis! keytakeawaysleep,nutrition,fitness,stressmanagementandsmartsupplementing...whilethesepracticesarefamiliar,it’sevenmorecrucialrightnowthatyoufollowthem.asyoucoveryourbasestoboostyourimmunesystem,makesureyoukeepapositivementalattitude.wewillgetthroughthis!complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

5 Immunity-Boosting Practices (That You Should Be Doing Anyway)

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5 Secrets The Protein Powder Industry Doesn’t Want You To Know
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5secretstheproteinpowderindustrydoesn’twantyoutoknowby:complementkeytakeawayeventhoughconsumersdon’tlackchoiceinthisarea,theactualnumberofgood,clean,highqualityveganproteinpowdersisfairlysmall.certifiedorganicproteinpowderswillgenerallycontainlesschemicalnastiness,butunlessthey'reprop65compliant(orlisttheirtestresultssomewhere),heavymetalscanstillbeanissue.a'proprietaryblend'canbeagoodwayofmaskingthefactthataveganproteinpowderis98%pea-based,sincetherearenorulesaboutdisclosingtheactualcomposition.bestwaytomakeadeliciousproteindrinkisbymixinganeutralpowderwithfruitorotherwhole-foodingredients-'natural'flavorsandsweetenersoftenaren't.supplementsgetabadrap–andsometimesthat’sdeserved.butwhataboutproteinpowders?fulldisclosure:you’rereadingthisarticleonthewebsiteofabrandthatmakes(amongotherthings)aveganproteinpowder.butbeforeweeverthoughtofcreatingourown,wewereproteinpowderusers-andoncewestarteddiggingintothefactsandtalkingtomanufacturers,weconcludedproteinpowdersmightjustbethemostconcerningeverydaysupplementoutthere. firstoff,thatstudythatyouprobablyheardabout… afewyearsago,thecleanlabelproject™publishedastudyexamining134plant-basedandanimal-basedproteinpowderproductsfrom52differentbrands.theorganizationlookedatover130toxins,includingheavymetals,bpa,pesticides,andothercontaminants.acrosstheboard,theyfoundarangeofunsavoryelementsthataretiedtoadversehealthoutcomes.andsomeoftheplant-basedoptionsrankedtheworst.accordingtothecleanlabelproject™:“contaminantsaretheresultofsourcingandproductionpractices.contaminantscanbefoundinsoilsbecauseofpesticidesandminingrun-off(ex.heavymetals)andcanbeabsorbedintoplantsjustlikenutrients.theycanalsobetheresultofthemanufacturingprocess(ex.bpa/bpsisusingtheliningofcansandcontainersandleachintotheproteinpowder.)”thisisindeeddisconcerting,althoughtherehavebeenquestionsraisedaboutthemethodologyusedinthestudy,thereportingandranking(researchmethodswerenotpublished,andratherthanlistingactualtestresults,productswereratedwithstars),andpossibleundisclosedindustryties.someplant-basedbrandshavealsorespondedwiththeirown3rdpartytestresultswhichpaintadifferentpicture.regardlessofallthat,heavymetalsandbpainyourproteinpowderarenotsomethingtobetakenlightly!1.checkingforheavymetals,andwhyorganicisgood,butnotenough bydefinition,heavymetalsareusuallymetallicchemicalelementswitharelativelyhighdensitythataretoxicorpoisonousatlowconcentrations.examplesofheavymetalsincludemercury(hg),cadmium(cd),arsenic(as),chromium(cr),thallium(tl),andlead(pb).ontheotherhand,mostofthesesubstancesarefoundinnatureandoursoil-ofteninabundance,meaningthatsomewillinvariablypassintofruitsandvegetablesgrowninthatsoil.and,unfortunately,organicproductsarenolessatriskofcontaminationthanconventionallygrown."there’snowayofknowingabouttheheavymetalcontentinyourproteinpowder,unlessyoulookforabrandthatdisclosestheirtestresultsandstandsbehindtheirclaimswitha“proposition65”badge."thereare,ofcourse,limitssetbythewhoandthefda,forhowmuchofheavymetalsmaybeconsumeddailywithnoadverseeffects;sincethesearenaturally-occurringsubstances,yourbodyisgoodatdealingwiththem,aslongastheintakeisrelativelysmall.thestateofcalifornia,however,wentastepfurtherwiththeirproposition65,andsettheacceptablelevelsat1/1000ofthenoadverseeffectlimit,onaverage.thismeansthataprop65compliantproteinpowderwillbeguaranteedtocontainsignificantlylowerlevelsofheavymetals.unfortunately,there’sanindustrytrickforthatone…somemanufacturersactuallycreatetwodifferentpackagesfortheirproduct.theonethattheysellincaliforniahasadisclosurethatwarnsconsumersaboutthehighheavymetalcontent.theonetheysellintheother49states?itdoesnot.sothere’snowayofknowingabouttheheavymetalcontentinyourproteinpowder,unlessyoulookforabrandthatstandsbehindtheirclaimswitha“proposition65”badge.sobesideslookingforcertifiedorganicproducts,makesureyoualwayscheckforprop65compliance,andwhetheracompanytestsforheavymetalsintheirproteinpowders(anddisclosestheresults).2.whatthelistofingredientsmightbehidingtherearegreatconsumer-protectionlawsonthebooks,but,sadly,therearesmartpeopletryingtogetaroundthem.forinstance,bylaw,proteinproductshavetodisclosetheingredientsinorderofquantity.soifyoulookatthelabel,youshouldbeabletogetasenseforwhatmakesupthebulkofyourpowder,eventhoughthere’snowayofknowingtheactualpercentages.butit’sevenharderifthemanufacturerusesa“proprietaryblend”.thisallowsthemtohidetheactualamountsoftheingredients.sotheycanadvertiseanexoticblendofnuts,seeds,andlegumes,wheninactuality,it’s98%peaprotein,withtracesofotheringredientsmixedin.theonlywaytobereallysureofthecompositionistolookfortransparentbrandsthatlistthepercentagesofeachproteinsourceused(likeourcomplementprotein:).3.thepackagingmatters,too everpurchasedahuge,threepoundtubofproteinpowder,onlytofindthattheactualpowdertakesuplessthan50%ofit?with$14billionspentonproteinpowderseachyear,that’salotofplastic-someofwhichwillinvariablymisstherecyclingbinandenduppollutingtheplanetfordecades(orcenturies)tocome.what’sthesolution?well,astartwouldbeswitchingtopouches-evenifthey’restillplastic,theamountofmaterialusedismuchless.buttogoevenfurtherinloweringyourenvironmentalfootprint,lookforbiodegradablepackaging,thekindthatcanbeeithercompostedinanindustrialfacility,orbetteryet,buriedinyourowngardentoturnbackintobiomass.anaddedbenefittousingbiodegradablepackagingisthatyou’renotriskingbpacontamination.bisphenola(bpa)isanindustrialchemicalusedtohardenplastic.afewyearsago,itwasdiscoveredthatbpawasleachingintothewaterfromplasticcontainers.nowyou’llfindthatmostplasticwaterbottleshavea“bpafree”badgeonthelabel.andforgoodreason:bpahasbeenlinkedtocancer,birthdefects,andotherillnesses.unfortunately,notallproteinpowdersare“bpafree”.thetestresultsfromthecleanlabelprojectshowthat55%ofpowderstestedhadhigh-levelsofbpa.howcanyouprotectyourself?startbylookingfor“bpafree”onthelabelofanyproductinaplasticpackage.4.whataboutthestuffaddedintentionally? fillers,preservatives,gums,flavors…it’sabsolutelyamazingthatyoucangetaproteinpowderinstrawberrymochachinoflavor,orchocolatepeanutbutter(onlyoneoftheseflavorsismadeup).everstoptocheckwhatactuallywentintoittomakeittastethatway?ormakeitlastforyearsontheshelf?apartfrom‘natural’flavors(naturalbeingaverylooseterm,whichcaneithermeanitwassourcedfromnature,ormadeinalabtoexactlymimicnature),abigfavoriteofproteinmanufacturerseverywherearethickeners,gums,preservatives,andsweeteners.whethertocreateabetter‘mouthfeel’,sweetenthingsup,ormakethemblendandlastforever,therearenolimitstotheman-madeinventionsthatcanbeaddedtoyourprotein!"ifyouwanttokeepitreallyclean,thebestthingtodoislookforaneutralflavoredpowderandflavorandsweetenitbymixingitwithfruit,orsomeagavesyrupifyouwantitsweeter."ifyouaskus,there’snoneedforxanthamgum,dextrose,silica,ortherestofthat“stuff”we’vestartedaddingtofoodinthelast50years.andevenorganicsweetenerslikesteviaandmonkfruittendtoleaveaweirdaftertaste,whilethickenersinvariablycontainfive-syllablewords(a.k.a.thingsthatdon’tsoundlikesomethingyoushouldeatatall).ifyouarebuyingorganic,youaresomewhatprotectedfromallthechemicalnastinessthatmaypotentiallygointoyourproteinpowder,butifyouwanttokeepitreallyclean,thebestthingtodoislookforaneutralflavoredproteinpowderandflavorandsweetenitbymixingitwithfruit,orsomeagavesyrupifyouwantitsweeter.orahandfulofstrawberries,somecocoapowder,andashotofcoffeeifyou’restillpiningforthatstrawberrymochachino.5.servings,servingsizesandproteinquality thislastonemaybealittlelessimportant,becauseitmostlyimpactsthehealthofyourpocketbook,ratherthanthehealthofyourbodyandmind…takealookattheservingsizeandthenumberofservingsinthepackage.oftentimes,manufacturerswillonlyput20servingsintoapackage,sobesuretocalculatethepriceperserving.whenyou’recomparingproducts,theyallmightbehoveringaround$30-50,buttheycouldhave33%lessservings.becarefulabouthugeservingsizes,too.ifitsays,30gramsperserving,well,that’salotofpowder...ifyou’remakinga8or16ouncesmoothie,that’sprobablygoingtocreateachalkytexture.moreimportantly,toloopbackto#2,acheapplant-basedproteinwithhugeservingsizesmayverywellbemostlymadeofpeas,meaningthepdcaas(proteindigestibility-correctedaminoacidscore)islikelytobebelow1,makingitanincompleteproteinsource.which,asyou’reprobablyaware,isnottheendoftheworldforvegansandvegetarianswhenitcomestoactualfood.butifyou’rechoosingaproteinpowdertosupplementyourintake,youshouldpickabrandoffersabalancedaminoacidprofile-andactuallytellsyouthat,insteadofjustlistingtheamountsofaminoacidsandhopingthatwillbeenoughtosatisfy(oratleastconfuse)mostconsumers. whatwelearnedfromallthis(besidesalltheindustrytricks) firstofall,theproteinpowdermarketishuge,andstillgrowing.butwhenwestartedsearchingaroundforpotentialmanufacturingpartners,wequicklygotsaturatedwithofferstoeitherdoawhitelabelproduct(meaningwe’djustbestickingournameonaready-madeformula,overwhichwe’dhavezerocontrol),orcreativewaystogetaroundtheissuesoutlinedabove(whichwasevenmoredisconcerting,sincetheseweremanufacturersworkingwithsomeofthebiggestnamesoutthere).finally,wecametotheconclusionthateventhoughconsumersdon’tlackchoiceinthisarea,theactualnumberofgood,clean,highqualityveganproteinpowdersisfairlysmall.andthatweshoulddefinitelycreateourownformulaandcutnocorners.ifyouagreethatthereshouldbenocompromisewhenitcomestoproteinpowder,wehopethisarticlehelpsyoumakeamoreinformedchoice.andifyou’rewonderingwhatoursolutiontotickingallthoseboxesis…reallygladyouasked!;)keytakeawayeventhoughconsumersdon’tlackchoiceinthisarea,theactualnumberofgood,clean,highqualityveganproteinpowdersisfairlysmall.certifiedorganicproteinpowderswillgenerallycontainlesschemicalnastiness,butunlessthey'reprop65compliant(orlisttheirtestresultssomewhere),heavymetalscanstillbeanissue.a'proprietaryblend'canbeagoodwayofmaskingthefactthataveganproteinpowderis98%pea-based,sincetherearenorulesaboutdisclosingtheactualcomposition.bestwaytomakeadeliciousproteindrinkisbymixinganeutralpowderwithfruitorotherwhole-foodingredients-'natural'flavorsandsweetenersoftenaren't.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

5 Secrets The Protein Powder Industry Doesn’t Want You To Know

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Pumpkin Spice Bread
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plant-basedrecipe:pumpkinspicebreadby:mattfrazier,cofounderwhodoesn'tlovefreshpumpkinbread?it'swarm,moist,andtasteslikefall.here'sourfavoriteveganversionwithaboostofprotein:ingredients3tbsgroundflaxseed1/2cupwater11/2cupsturbinadosugar1/2cupapplesauce1/2cupcoconutoil2cupsfreshpumpkinpuree2cupswholewheatflour1cupcomplementprotein1tspeachcinnamon,freshnutmeg,andgroundginger1tspbakingsoda1/2tspbakingpowder3/4tspsalt1cupchoppedwalnutssprinklesofoatsandsugarforgarnishdirectionspreheattheovento350degrees.mixtogethertheflaxseedandwateruntilthickened.combineflaxmixtureinalargebowlwithsugar,applesauce,oil,andpumpkin.inamediumbowl,stirtogethertheflour,spices,bakingsoda,bakingpowder,andsalt.stirthedryingredientsintothewet.foldinthewalnuts.lightlygreaseloafpans.divideintotworegular8inchloafpansorfourminiloafpans.ifyou’dlike,sprinkleonsomeoatsorturbinadotogarnish.bakethelargeloavesforabout55minutesandthesmallerloavesforabout40minutes.letsitfor20minutesbeforeremovingfrompan.complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Pumpkin Spice Bread

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Vitamin K2: Why You Need To Be All Over This Nutrient
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vitamink2:whyyouneedtobealloverthisnutrientby:drjoelkahn,mdkeytakeawaykisaprettyimportantvitaminthatdoesn’tgetthesameattentionassomeofthevitaminsthatfallearlierinthealphabet.vitamink2worksonactivatingasmanyas17proteinsinthebodythatkeepvarioussystemsfunctioningproperly--includingensuringboneregrowthandcardiovascularhealthbykeepingarteriesclearfromcalcium.itisbecomingclearthatvitamink2inparticulariscriticalforaginghealthily.vitamink2isoneofthelesserknownessentialvitaminspeopleoftenforget.butwhencraftingthecomplementplusformula,itwasavitaminweknewwecouldn’tleaveout.inthispostdr.joelkahn,oneoftheworld’stopcardiologistsandplant-basedexpert,shareswhyvitamink2issoimportantforyourhealth.vitamina,b,c…allthewaytok?indeed,thereisavitamink,eventhoughweskipf-j--andkisaprettyimportantvitaminthatdoesn’tgetthesameattentionassomeofthevitaminsthatfallearlierinthealphabet.but,ifyou’reinterestedinstayinghealthyasyouage,vitaminkmightjustbecomeoneofyourfavorites.vitaminkismadeupofseveralfat-solublevitaminsthatcometogethertoformvitamink1(asinglemolecule)andvitamink2(madeofupseveralmolecules).researchintothehealthbenefitsofvitaminkisahottopicthatyoumaywanttoconsiderforyouroptimalwellness.whatdoesitdo? oneoftheimportantfunctionsofthisvitamincanbefoundrightthereinthename:thekcomesfromthegermanversionofcoagulationorclottingofblood(likeekgvs.ecg).so,asyoumightimagine,vitamink1helpskeepourbloodclottingworkproperly.itisthevitaminthatinhibitswarfarin,whichwasusedfirstasratpoisonandthenfordecadesasathepowerfulbloodthinnerinpatients.whilek1isbusydoingthat,vitamink2worksonactivatingasmanyas17proteinsinthebodythatkeepvarioussystemsfunctioningproperly-includingensuringboneregrowthandcardiovascularhealthbykeepingarteriesclearfromcalcium.thisactionofvitamink2isparticularlybeneficial,ascalcifiedarteriesareasignofagingwewanttoavoid."oneoftheimportantfunctionsofthisvitamincanbefoundrightthereinthename:thekcomesfromthegermanversionofcoagulationorclottingofblood."wheredoyougetit? vitamink1canbefoundinplantsandalgae,andk2ismicrobial(whichmakesitdifficulttoobtainthroughdietalone.thewesterndiethasbeenshowntobelackinginvitamink2,whichiswhysupplementingbecomesimportant.luckily,therearedietarysupplementsthatwecantakeadvantageof:synthetick1syntheticmk-4(aformofk2)naturalandsyntheticmk-7(alsoaformofk2)ithasbeenshownthatnaturalmk-7ismoreeffectivethanbothvitamink1andmk-4.ifyou’retryingtogetasmuchasyoucanfromdieting,youshouldknowthatit’seasiesttofindvitamink2inanimalproducts(meat,dairy,eggs,cheese,andyogurt).asaplant-basedindividual,it’snicetoknow,however,thattherichestsourceofvitamink2isplant-based,thoughnotsomethingweseealotofinthewesterndiet.natto,atraditionaljapanesedish,suppliesanincredibleamountofvitamink2asmk-7.thishasbeenproposedasamechanismforthetraditionallylowheartdiseaseratesinjapanesepopulations. whyisitsoimportant?  thelargestbodyofresearchhasfocusedonvitamink2’sbeneficialinfluenceonboneandcardiovascularhealth.astudypublishedin2013showedthathealthypost-menopausalwomentakingavitamink2supplementshowedsignificantprotectionagainstboneloss.inanotherstudy,therotterdamstudy,over4,800subjectsreportedtheirdietaryintakeofmk-7andwerefollowedover10years.thehigherthemk-7intake,thelowertheratesofheartandalldeathsobserved.calcificationoftheaorta,themajorbloodvesselinthebody,waslowerinthosewithhigherintakeofmk-7.overalltherotterdamstudysupportsthenotionthatvitamink2maybecriticalforhealthyaging. areyougettingenoughk2? therearemanyongoingstudiesofthisfascinatingvitamin,anditisbecomingclearthatvitamink2inparticulariscriticalforaginghealthily.idoroutinelyrecommendthisvitamininmyheartclinic.currentdailyrecommendationsforkvitaminsarebasedexclusivelyonvitamink1,eventhoughk2(eventakenatverylowdoses)hassomanyhealthbenefits.tobesureyou’regettingenoughk2onaplantbaseddiet,considersupplementingoraddnattotoyourdiet.yourbodywillthankyouasyouagegracefully.keytakeawaykisaprettyimportantvitaminthatdoesn’tgetthesameattentionassomeofthevitaminsthatfallearlierinthealphabet.vitamink2worksonactivatingasmanyas17proteinsinthebodythatkeepvarioussystemsfunctioningproperly--includingensuringboneregrowthandcardiovascularhealthbykeepingarteriesclearfromcalcium.itisbecomingclearthatvitamink2inparticulariscriticalforaginghealthily.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period.+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Vitamin K2: Why You Need To Be All Over This Nutrient

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Blueberry Rooibos Antioxidant Smoothie
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plant-basedrecipe:blueberryrooibosantioxidantsmoothieby:mattfrazier,cofounderyou'veneverhadrooibos?yeah,you'renotalone.whileit'snotsupercommon,it'smostoftenfoundintea,weliketothrowitinasmoothie.theantioxidantpropertiesofrooibosandblueberriesmakethissmoothieequalpartsdelightfulandhealthy.ingredients1banana1.5cupswaterplus1cupice1/2cupblueberries(iusedfrozen,withnopreservatives)1tablespoongroundflaxseed1tablespooncomplementprotein1tablespoonagavenectar2teaspoonsgroundrooibosdirectionsyouknowwhattodo.blenditup!complementplus+learnmorecomplementcore+learnmorecomplementessential+learnmorecomplementprotein+learnmorecomplementplantbites+learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Blueberry Rooibos Antioxidant Smoothie

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Letter From Complement CEO
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letterfromcomplementceoby:matttullman,ceokeytakeawayveggiesesbonusvobis,proindevospostuloessummagiskohlrabiwelshoniondaikonamaranthtatsoitomatillomelonazukibean.i’veneverbeenafanofsupplements.ibelieveweshouldgetournutrientsfromwholeplants—veggies,fruits,legumes,andseeds.that’swhyigivemy11montholdsoncomplement(ratherthana“supplement”),becauseithasjustwhatheneeds,andnothingelse.(andit’sthird-partytested.buti’llgettoallthat.)first,letmeexplainourphilosophyofcomplementingyourplant-baseddiet:weaimtogetournutrientsfromadiversesetoffoods,asminimallyprocessedaspossible.butwealsobelievetheevidence-basedwaytothriveonaplant-baseddiet,inthelongrun,ensuresaconsistentdoseofb12,omega3’sdha/epa,andvitamind3.thosefewnutrientsaren’tfoundinaplant-baseddiet–becausetheycomefrombacteria,algae,andthesun,thingsthatwedon’toftenconsumeenoughof.buttheyare,nonetheless,criticallyimportanttolong-termvitality.myjourney fouryearsago,ididn’tknowthat.ihadbeenenjoyingmyveganjourneyforafewyearsatthatpoint–havinglost30poundsofexcessweightandfeelingabundant-naturalenergy(asopposedtothecopiousamountsofcaffeinethatiusedtoneed). butthenihadabloodtestandwasdiagnosedwith“rheumatoidlikeinflammation”.itmadesomesensebecauseihadphysicalsymptoms,buttheywereminorsoiwouldn’thaveeverthoughtthatiwas“sick”.thedoctor’ssuggestedtreatmentplanwas“stopbeingvegan”and“startapowerfulpharmaceuticaldrug.”ididn’tintendtodoeither.mybeliefintheplant-basedlifestylewassolid. soipouredovertheresearchandsoughtouttheadviceofthesmartestpeopleinnutritionscience—aph.d/r.d.,anm.d.,andanultra-athlete.itbecameabundantlyclearthatihadmadethecardinalmistake:ididn’tcomplementmywholefoodplant-baseddietwiththosekeynutrientsmissingfromplants.iimmediatelyaddedb12,vitamind3,anddha/epa(omega3’s).withinacouplemonths,thebloodmarkersofinflammationreturnedtonormal.(andthosephysicalsymptomsstartedtoclearup.)"thedoctor’ssuggestedtreatmentplanwas“stopbeingvegan”and“startapowerfulpharmaceuticaldrug.”ididn’tintendtodoeither."thenthemissionbecameclear:iftheveganmovementisgoingtothriveinthelong-run,thenvegansneedtothriveonthisdietovertime…andthatmeansweneedtospreadthismessageaboutcomplementingaplant-baseddiet.thenextstep thenextstepwassolicitinghelpfrompeoplefarsmarterthanme.istartedwithmattfrazier,anultra-marathoner(thatmeansheruns100milesatonce)andpublishedauthor.heagreedthiswasano-brainer:supplementingwithamultivitaminhasallsortsofdrawbacks;takingthesethreenutrientsseparatelyisinconvenientandexpensive;andmostsupplementscomewithallsortsofunsavoryfillersandbinders,withoutthetransparencythatwewouldrequireforsomethingourkidstakedaily.weaskedourselves,ifeveryveganshouldhaveadailydoseoftheselife-savingcompounds,whyisn’tthereanaffordable,convenientwaytodoit?sowesetouttocreateitourselves,andsinceweweredoingitforourfamilies,weintendedtodoitbetterthananyone.that’sbeenourmottofromthestart:familyfirst,sciencebased.andit’snotjustanemptyideal.it’sadailypractice.it’sthestartandfinishofeverydecision.weconstantlyask,“whatwouldiwantformyfamily?”becauseourfamilies,includingouryoungkids,takethesecomplementproducts(agesrangingfrom11monthsto11years).that’swhywe’vedecidedtodivertasubstantialpercentageofourprofitstoadditionalthird-partylabtestingandtoorganiccertificationwheneverpossible.wemakethosekindofchoiceseveryday–qualityandsafetyoverprofit–drivenbyourunwaveringcommitmenttogivingourkidsnothingbutthebest,toensuretheythriveonaplant-baseddiet.weofferthatcommitmenttoyou,andanyothervegan,becausetoflourishasacommunity,weeachmustenjoylasting,vibranthealth.soi’mchallengingtheunspokenrulethatweshouldn’ttalkaboutthepotentialissueswithaplant-baseddiet!asifacknowledgingthepitfallswillsomehowmakethemmorerealandunderminestheprogressoftheveganmovement.ithinktheopposite:ifwedon’topenlytalkaboutwhatworks,andwhatdoesn’t,andhowtooptimizethisdietforthelong-haul,thenwe’rejustgoingtodomoredamagetoourselvesandourmovementovertime. matttullmanceo,complementkeytakeawaymyownveganjourneywasalmostcutshortwhenidevelopedrheumatoid-likeinflammation,althoughihadlostweightandhadwaymoreenergythanbefore.irealized,iftheveganmovementisgoingtothriveinthelong-run,thenvegansneedtothriveonthisdietovertime.webelievetheevidence-basedwaytothriveonaplant-baseddietensuresaconsistentdoseofthosefewnutrientsthataren’tfoundinaplant-baseddiet–becausetheycomefrombacteria,algae,andthesun,thingsthatwedon’toftenconsumeenoughof.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Letter From Complement CEO

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The Truth About Supplements: Do They Actually Work?
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thetruthaboutsupplements:dotheyactuallywork?by:dr.pamelafergusson,rd,phdkeytakeawaymultivitaminsarenotaneffectiveinsurancepolicytoreplaceabalanceddiet,butthat'snotareasontoentirelydismisstheideaofsupplementation.evidenceshowsthatsupplementationandfortificationcanbeeffectivestrategiesforcorrectingorpreventingnutrientdeficiencies.somenutrientsforvegetariansandveganstoconsider:omega-3fattyacids(likedhaandepa),zinc,vitamind,andvitaminb12.issupplementationeffective,orisitaliteralcaseofmoneydownthedrain?afewyearsago,threemajorstudiespublishedinthejournalannalsofinternalmedicinefoundthatmultivitaminsupplementswerenotanymoreeffectivethanplacebosinpreventingheartdisease,memoryloss,orinpromotinglongevity.thispromptedphysiciansfromprominentmedicalschoolsintheusanduktowriteaneditorialentitled"enoughisenough:stopwastingyourmoneyonvitaminandmineralsupplements."socanwegoaheadandsaythat,acrosstheboard,supplementsareawasteofmoney? not.so.fast.althoughit’sclearthatmultivitaminsarenotaneffectiveinsurancepolicytoreplaceabalanceddiet,thisisn’tareasontoentirelydismisstheideaofsupplementation.thereisnodoubtthateatingwellisoneofthemostimportantthingswecandotoimproveourhealth.dietisrelatedtoalmostallformsofchronicdisease,includingobesity,diabetes,heartdisease,osteoporosisandmanytypesofcancer.videotranscriptinparticular,awholefood,plant-baseddietisanexcellentmethodfordiseasepreventionandhealthpromotion.wholefoodisthebestsourceofnutrients,becausenutrientsdon’tactinisolation,thewayyoufindtheminsomevitamins:theyoftenworktogether,andincombinationwithcountlessphytochemicalsinwholefood,toaiddigestionandabsorption.butdoesthatmeanisolatednutrientsdon’tofferanybenefit?andifthat’sthecase,whatcanwedotoobtainthefewnutrientsthataredifficulttosourcefromwholeplants,likeb12,d3,anddha/epa?"let’sbeclear:theneedforsomesupplementationdoesnotindicateaweaknessintheplant-baseddiet.indeed,anypatternofeatingwillhavesomestrengthsandsomeareasofwhichoneneedstobemindful." anexampleofeffectivesupplementation:vitaminb12 toanswerthesequestions,weneedtoputthingsintoamorenuancedperspective:whileitistruemultivitaminshavenotbeenshowntopreventcertaindiseases,likedementiaorheartdisease,theevidenceshowsthatsupplementationandfortificationcanbeeffectivestrategiesforcorrectingorpreventingnutrientdeficiencies.vitaminb12isagreatexample.mostpeopleeatingplant-baseddietsrecognizethatthisparticulardietdoesnothaveanywhole-foodsourcesofb12,andonawhole-food,plant-baseddiet,wecouldbecomeb12deficientwithoutsupplementsorfortification.tocombatthis,thenationalinstituteofhealthrecommendssupplementsorfortifiedfoods--oftenbreakfastcereals,nutritionalyeast,andplant-basedmilks--forthosewhodon’tgetenoughb12,orwhohavetroubleabsorbingb12.interestingly,b12deficiencyalsooccursinpeopleeatinganomnivorousdiet,particularlythoseoverage50.thus,theinstituteofmedicineencouragesallpeopleover50totakeb12supplementsandtoeatb12fortifiedfoods.itisagoodideatohaveyourb12checkedatleastannuallytoensurethatyourlevelsareadequate.andthegoodnewsisthatb12supplementationworks!bothoralandintramuscularb12effectivelyreversedeficiency,andb12deficiencyisrareamongpeoplewhosupplementandeatfortifiedfoods.sowhatcanwesurmisefromallthisdataonb12?answer:thatsometimessupplementsdowork,whenthey’reproperlytakenandchosenfortherightreasons.manyofuswhoeatawhole-food,plant-baseddietarealreadybenefitingfromfortificationaspartofournutritionplan.vitamind,iodine,andb12areallcommonlyaddedtoourfoods,evenwhenmostofusdon’trealizeit-andifyou'rekeepingprocessedfoodstoaminimum,it'sveryeasytofindhighqualityvegansupplementsprovidingthosenutrients.howiodizedsaltendedanepidemic totakeanotherexampleofthepositiveimpactofpreventativesupplementation,considergoiters.agoiter,whichisswellingoftheneckorlarynxduetothyroidmalfunction,ismostoftencausedbyiodinedeficiencyandusedtobecommonintheappalachian,greatlakes,andnortheasternareasoftheunitedstates--socommonthatthisareawasknownasthe“goiter-belt.”asmuchas26-70%ofschoolchildrenhadsufferedfromitintheearlypartofthe1900s.today,however,tablesaltintheu.s.isfortifiedwithiodine.andbecauseiodinedeficiencyishighlyresponsivetosupplementationandfortification,conditionslikegoiterareeasilycorrectedandpreventedthroughthoughtfulconsumptionofthismineral.now,thankfully,intheeraofgovernment-mandatedfortification(intheformofiodizedsalt)goitersareveryrare.again,forthosekeepingsaltintaketoaminimum,findingavegansupplementwithiodineiseasyandeffective.onapopulationlevel,aswellasonanindividuallevel,mostofusbenefitfromsupplementationandfortification.intheir2016vegetariandietspositionpaper,theacademyofnutritionanddieteticsidentifiedsomenutrientsforvegetariansandveganstoconsider:omega-3fattyacids(likedhaandepa),zinc,vitamind,andvitaminb12.thesearenutrientstowhichvegansandvegetariansneedtopayparticularattention,andmaywanttoconsiderincluding,intheformoffortifiedfoodsorsupplements,toensureadequateintake.let’sbeclear,though:theneedforsomesupplementationdoesnotindicateaweaknessintheplant-baseddiet.indeed,anypatternofeatingwillhavesomestrengthsandsomeareasofwhichoneneedstobemindful.consumptionofcertainfoods,likemeatanddairy,whilesourcesofb12orcalcium,alsocomeswithdrawbacks,likeinflammatoryagentsandrelativelyhighlevelsofdietarycholesterol.avoidingthosefoodsandlookingtowholeplantsourcesofthesenutrients,alongwithsomefortificationandsupplementation,isanevidence-basedchoice. sowhat’stheanswer? aresupplementsgoodorbad?doisolatednutrientsworkornot?answeringthosesimplisticquestionswouldmissthepoint:thekeyistonottakeabroadbrushapproachwhenitcomestosupplements.whileit’scertainlynotthecasethatmoreisbetter,itisalsonotthecasethatsupplements“donotwork,”orthatweshouldnevertakethem.supplementscanbeanimportantpartofahealthy,wholefood,plant-baseddiet.avidplant-basedeatersdon’tneedtoapologizeforincludingthem,orfallpreytothebeliefthattheneedforsupplementationdiminishesthevalueofaveganorvegetariandiet,orpointstoissuesinourpracticeofthoselifestyles.sodon’twaittobecomedeficientbeforeyouconsiderincludingcertainkey,carefullychosensupplementsintoyourdiet.stayinghealthyandenergeticandavoidingdeficiencyiswhatweallwant,andsupplementscanplayaroleinourattainmentofthosecommongoals.references1.annalsofinternalmedicine,17december2013vol:159,issue12. http://annals.org/aim/issue/9294542.diet,nutritionandthepreventionofchronicdiseases. http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/3.effectivetreatmentofcobalamindeficiencywithoralcobalamin. https://www.ncbi.nlm.nih.gov/pubmed/96947074.plasmavitaminb-12concentrationsrelatetointakesourceintheframinghamoffspringstudy. https://www.ncbi.nlm.nih.gov/pubmed/106482665.historyofu.s.iodinefortificationandsupplementation. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3509517/6.positionoftheacademyofnutritionanddietetics:vegetariandiets. http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashxkeytakeawaymultivitaminsarenotaneffectiveinsurancepolicytoreplaceabalanceddiet,butthat'snotareasontoentirelydismisstheideaofsupplementation.evidenceshowsthatsupplementationandfortificationcanbeeffectivestrategiesforcorrectingorpreventingnutrientdeficiencies.somenutrientsforvegetariansandveganstoconsider:omega-3fattyacids(likedhaandepa),zinc,vitamind,andvitaminb12.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

The Truth About Supplements: Do They Actually Work?

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Carrot Cake Protein Date Balls
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plant-basedrecipe:carrotcakeproteindateballsby:mattfrazier,cofounderneedasimple,no-bakesnack?thesecarrotcakeenergyballsarehealthyanddeliciousenoughyourwholefamilywillbeaskingforthem.here'showitworks:ingredients3carrots9-10medjooldates,pitted1coats(anyoatswilldo.iusedsteel-cut,butquickoatswillworktoo)1ccomplementprotein1tbspcinnamon1/8tspnutmeg1/4cwalnuts1/4tspsaltdirectionsblendinafoodprocessoruntilfinelyground.scooppalm-sized/golf-ball-sizedhandfuls,rollintoaballandfreeze.topwithcashewfrosting,ifdesired.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Carrot Cake Protein Date Balls

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Can You Get All Your Omega-3s From Plants?
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canyougetallyouromega-3sfromplants?|complementvegannutritionby:complementkeytakeawayrelyingonseedslikeflax,chiaorhempforyouromega-3needscanprovideenoughoftheessentialalaform,butit’snotareliablewaytoensureyougetthecriticallong-chaindhaandepaforms.fishandkrilloilarerichindhaandepaomega-3sbecausefishandkrillfeedonalgae-therichestplantsourceoftheseomegas.goodnews:youcaneatalgae,too,butyou'dneedtoconsumeafewpoundsadaytogetasufficientamount.betternews:youcanbypassthedailybowlsofalgae(andfishcontaminants)bygoingdirectlytothesourcewithhigh-quality,dha/eparichalgaeoilproductslikecomplement.youknowyourvegandietneedsomega3's.ifyoudon’tknowwhy,orwhattheyare,readon.wewerejustasconfusedandwhatwefoundoutwillsurpriseyou."omega-3splayakeyroleinnearlyeverycellofyourbody.assuch,adailyintakeoftheseessentialfattyacidsiscriticalforoptimalfunctioning—fromregulatingyourcholesterollevelstopoweringyournervoussystem."sowhynotjusteatalgaeinordergetyourdha/epa?youwouldliterallyhavetoeatafewpoundsofalgae,perday,togetasufficientamount.andwhataboutfishoil?well,wedon'tagreewithusinganimalsforoilproduction,oranykindoffood,forthatmatter.that'swhywefocusondhaandepafromalgae wegodirectlytothesource,wherefishgettheirdha/epaaswell.afterfisheatalgae,thosecompoundsarethendepositedinthefish’sfatdeposits.unfortunatelyfishalsostoreoceancontaminantsintheirtissuesaswell,potentiallymakingthemtoxictohumans.wegrowouralgaeundercontrolledconditions,insolar-poweredfarmsintexasandnewmexico(picturedabove)forcomplementplus,andinindoorbiophotoreactors(whichlooklikesomethingyou'dexpecttoseeonaspaceship-picturedbelow)forcomplementspray.botharefarremovedfromtoxicsludge,heavymetalslikemercury,andmicroplasticsthatare,sadly,foundinouroceans(andasaresultendupinmanyfish-oilomega-3products). andbecauseweusestrainshighindhaandepa,wegetabout0.5goftheseessentialomega-3sperdailydoseoftheoilextractedfromthesealgae.which,inouropinion,ismuchbetterthanmunchingdownpoundsofseaweedeverysingleday-don'tyouthink?selectingtherightvegandha/epasupplement firstly,wesuggestacomplement,ratherthanasupplement.becausewebelievethatyoudon’tneedtotakesupplementalnutrientsinisolatedforms(ormultivitaminsjammedwitheverynutrientthatyou’realreadygettingfromplants).webelieveyoushouldcomplementyourplant-baseddietwithjustthenutrientsmissing.dha/epaomega-3sfitthatdescriptionperfectly-butthereareothers,likeb12ord3.andifyoucantakeallofthosetogether...well,that'sjustperfect:)whatmakescomplementunique? weselectthepurestandmostpotentingredients-makingsure,ofcourse,thattheyareall100%veganandofferthehighestbioavailability,andweblendthemtogetherincalifornia.webelievethatwhereyousourceingredientsmatters,andthepracticesofthebottlingfacilitiesarejustasimportant.ourteammakesregularvisitstothosefacilities;knowtheexpertstherebyname;andhaveworkedwiththemcloselyincreatingeachbatchforthebast3years.(btw,thoselabsareroutinelyauditedbythefda,arensfcertified,andoperateaccordingtocgmpstandards).bestofall,weabidebythemostimportantcriteria:we’rethirdpartytested.wetrust,butverifytoensurethatourproductsareassafeasaglassofwater.wetakecomplementandgiveittoourgrowingkids!andwe’dnevergiveyouanythingthatdidn’tmeetourextremelyhighstandardsforwhatwegivetoourownchildren.keytakeawayrelyingonseedslikeflax,chiaorhempforyouromega-3needscanprovideenoughoftheessentialalaform,butit’snotareliablewaytoensureyougetthecriticallong-chaindhaandepaforms.fishandkrilloilarerichindhaandepaomega-3sbecausefishandkrillfeedonalgae-therichestplantsourceoftheseomegas.goodnews:youcaneatalgae,too,butyou'dneedtoconsumeafewpoundsadaytogetasufficientamount.betternews:youcanbypassthedailybowlsofalgae(andfishcontaminants)bygoingdirectlytothesourcewithhigh-quality,dha/eparichalgaeoilproductslikecomplement.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraysmarterandcleanerthanamulti.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Can You Get All Your Omega-3s From Plants?

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Why do Cardiologists like Dr. Kahn recommend Omega- 3's for Heart Health?
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whydocardiologistslikedr.kahnrecommendomega-3'sforhearthealth?|complementveganvitamins&plant-basednutritionby:complementkeytakeawayifyoueata100%plant-baseddiet,it’slikelyyou’remissingoutontwoofthethreecriticalformsofomega-3s;thelong-chaindhaandepaforms.mostvegetariansandvegansarenotobtainingtheseomega-3sintheirdiet,unlesstheyconsumeverylargeamountsofseaweed.higherheartratevariability(hrv)indicatesagreaterabilitytorespondtostressorexercise,whilepeoplewithlowhrvaremorelikelytoexperiencesudden,unexpectedcardiacdeath.andpeoplewithlowomega-3levelsaremorelikelytohavelowhrv.ifyou’relookingforadirectwayofincreaseyourcirculatinglevelsofomega-3s,considerfortifiedfoods,increasingyourconsumptionofseaweed,orsupplementing,withavegansourceofepaanddha.manypeopledon'trealizethatomega-3saffectyourhearthealth—andifyoueataplant-baseddiet,newresearchshowsit'slikelyyou'renotgettingenoughofthem.oneofthebestthingswecandotopreventorreverseheartdiseaseistoeatawhole-foods,plant-baseddiet.butistheremorewecando?wetalkedtodrjoelkahnrecently,andhetoldusthatisliterallythe#1questionhispatients,boththosetransitioningandthosefullyplant-based,areasking.here'sonesimpleanswer:newresearchfromtheuktellsusthatvegansmayfurtherprotectourheartsbysupplementingwithomega-3s.therearethreenotabletypesofomega-3s:ala,epa,anddha.andifyoueata100%plant-baseddiet,it’slikelyyou’remissingoutontwoofthem.alaisabundantlyavailableinmanyplantfoodslikeflaxandchiaseeds,walnuts,tofu,greens,andsquash.butfindingfoodsourcesofepaanddhaisalittlemorecomplicated.sinceepaanddhaaremainlyfoundinmicroalgaeandotherseaweeds,humansdonottypicallyconsumetheseimportantfattyacidsdirectly;rathertheyareusuallyingestedaspartofseafood.thus,mostvegetariansandvegansarenotobtainingtheseomega-3sintheirdiet,unlesstheyconsumeverylargeamountsofseaweed."attainingadequatesourcesofb12,d3,andomega-3sdha/epaiscriticaltoensuringyourplant-baseddietisprotectingyourhealthforthelongrun."-dr.joelkahnm.d.bothdhaandepacantechnicallybeconvertedfromala,buttheconversionratesfromalatodhaorepaareextremelylow,rangingfromundetectabletoaround10%.non-fisheatersmayhaveanincreasedconversionefficiency,however,soitispossiblethatvegetariansandvegansmayconvertmoreepaanddhafromalathantherestofthepopulation.still,whatsmallamountofscienceexistsonthesubjectisrelativelyyoung,soifyoueataplant-baseddiet,youshouldpayextraconsiderationtoyouromega-3intake.howomega-3simpactyourheartrate thelatestresearchonomega-3sfocusesonheartratevariability(hrv)asagaugeofoverallcardiovascularhealth.hrvisthechangeinthetimeintervalbetweenheartbeats.ifthetimebetweenyourheartbeatschangesverylittle,youwouldhavealowerhrv;whereas,ifthetimebetweenbeatsvariesconsiderably—say,inresponsetochanginglevelsofstress—youwouldhaveahigherhrv.ingeneral,it’sagoodthingtohavehighervariability,becauseitindicatesagreaterabilitytorespondtostress.inotherwords,yourheartisabletoreacttoanewcircumstance—exercise,rest,stress,etc.—andcontinuetofunctionproperly.ontheotherhand,peoplewithlowhrvaremorelikelytoexperiencesudden,unexpectedcardiacdeath.howdoesallthisrelatetoomega-3s?unfortunately,peoplewithlowomega-3levelsaremorelikelytohavelowhrv.howthataffectsyourvegan/plant-basedlifestylethereisevidencethatvegansmayhavelowerlevelsofcirculatingomega-3sthanothersegmentsofthepopulation.theomega-3indexisameasureoftheconcentrationofepaanddhaintheblood.greaterthan8%hasbeenidentifiedasoptimalforcardiacprotection.inarecentstudyonhrv,when23veganswerecomparedto24omnivores(allvolunteers),thevegancohorthadsignificantlylowerlevelsofepaanddhathanomnivores.theveganshadameanomega-3indexof2.7%comparedwith5.4%inomnivores.althoughbothgroupswerebelowoptimal,theveganshadsignificantlylowerlevelsofomega-3s.thatisaconcern,andnotjustbecauseofhrv.omega-3shavearoleinreducinginflammationanddecreasingourriskofheartdisease,cancer,arthritisandcognitivedecline.andtheselowerlevelsofomega-3sdidinfactcorrelatewithlowerhrv:thevegansstudiedhadlowerhrvduringthewakinghours,comparedwithomnivores,althoughnodifferenceduringsleep.admittedly,thiswasasmallstudy.andtheimpactoflowlevelsofomega-3s,andreducedhrv,oncardiovascularriskiscomplexandrequiresfurtherresearch.itdoes,however,pointtoapossiblemechanismbywhichthosefollowingavegandietcanfurtherreduceinflammationandcardiovascularrisk. howtoprotectyourheartandhealthspan we’veseenthatomega3’shavealargeimpactonhearthealth…sowhatcandotoprotectyourselfandmakesureyou’regettingenough?onewhole-foodsapproachtoimprovingyourheartratevariabilityisto“gonuts”!astudypublishedbythejournaloftheamericanheartassociationfoundthatincreasedconsumptionofpistachionutsresultedinincreasedhrv.whileeatingmorenutswon’tlikelycorrectlowomega-3levels,evidencesuggestsitmightbegoodforyourheartinotherways.ifyou’relookingforadirectwayofincreaseyourcirculatinglevelsofomega-3s,considerfortifiedfoods,increasingyourconsumptionofseaweed,orsupplementingwithavegansourceofepaanddha.andwhateveryoudo,don’tignoreomega-3s!they’recriticaltomaintainingastrongcardiovascularsystemandformanyotheraspectsofyourhealth-yetmanyofus,veganandomnivorealike,arenotgettingenoughofthem.drkahnrecommendscomplementtohispatients-whetheryouusecomplementsprayorcomplementpluscapsules,yourepaanddhaaretakencareof.startcomplementing references:1.dietaryalpha-linolenicacidandhealth-relatedoutcomes:ametabolicperspective. https://www.ncbi.nlm.nih.gov/pubmed/190798742.omega-3indexandcardiovascularhealth. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3942733/3.dietaryintakeandstatusofn-3polyunsaturatedfattyacidsinapopulationoffish-eatingandnon-fish-eatingmeat-eaters,vegetarians,andvegans.https://www.ncbi.nlm.nih.gov/pubmed/208611714.acomparisonofheartratevariability,n-3pufastatusandlipidmediatorprofileinage-andbmi-matchedmiddle-agedvegansandomnivores.https://www.ncbi.nlm.nih.gov/pubmed/283661785.suddencardiacdeath:roleofheartratevariabilitytoidentifypatientsatrisk.https://academic.oup.com/cardiovascres/article/50/2/210/2733156.changesinemergingcardiacbiomarkersafteranintensivelifestyleintervention.https://www.ncbi.nlm.nih.gov/pubmed/216245437.omega-3polyunsaturatedfattyacidsandheartratevariability.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3217222/8.pistachionutconsumptionmodifiessystemichemodynamics,increasesheartratevariability,andreducesambulatorybloodpressureinwell‐controlledtype2diabetes.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4310367/keytakeawayifyoueata100%plant-baseddiet,it’slikelyyou’remissingoutontwoofthethreecriticalformsofomega-3s;thelong-chaindhaandepaforms.mostvegetariansandvegansarenotobtainingtheseomega-3sintheirdiet,unlesstheyconsumeverylargeamountsofseaweed.higherheartratevariability(hrv)indicatesagreaterabilitytorespondtostressorexercise,whilepeoplewithlowhrvaremorelikelytoexperiencesudden,unexpectedcardiacdeath.andpeoplewithlowomega-3levelsaremorelikelytohavelowhrv.ifyou’relookingforadirectwayofincreaseyourcirculatinglevelsofomega-3s,considerfortifiedfoods,increasingyourconsumptionofseaweed,orsupplementing,withavegansourceofepaanddha.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

Why do Cardiologists like Dr. Kahn recommend Omega- 3's for Heart Health?

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The Science That Proves Vegans Have Better Sex
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thesciencethatprovesveganshavebettersexby:complementkeytakeawayaplant-basedlifestylerichinfruitsandvegetablesisanevidence-basedwaytoensuregreatbloodflow,inandoutoftheheartandtoallotherimportantorgansaswell!peopleconsumingawholefood,plant-baseddietarealreadyfollowingthemostcommonrecommendationsforimprovingfertility-evenifthey'renotawareofit.moreplants=bettersmell(andtaste).athleticendurancetendstoimproveonavegandiet,whichmayveryeasilytranslateintobedroomstamina.haveyouheardtherumorthatveganshavebettersex?orseenpeta'ssteamyvideoonthetopic?(warning:definitelynsfw)evenifit'smostlyveganswhoarespreadingtherumor,thatdoesnotmeanitisnottrue.there’sevenabookaboutit,bydr.joelkahn,ellenjaffejones,andbeverlylynnbennett.butwhatdoessciencehavetosay?let’slookatthetopfourscientificfindingsthatprovethatveganshavebettersex:1.strongerheart,morelove hopingthatthingswillstart-ahem-lookingupinthebedroom?oneofthebestthingsthatmencandoismakesurethattheirarteriesarefreeofplaque.what’stheconnectionbetweenhearthealthandsexualhealth?plaqueformingonarterialwallsconstrictsbloodflowtothepenis,whichhindersyourabilitytogetanerection.veganstendtohavelessplaqueintheirarteries,evenwhencomparedtoactiveomnivores,andthatisagoodthingforyourheart,andforyouroverallperformance,inandoutofthebedroom.didyouknowthaterectiledysfunctioncanbeanearlywarningsignofcardiovasculardisease?erectiledysfunctionmaysignalthataheartattackorstrokeislikelyinthenextthreetofiveyears.thegoodnewsisthatyoucanreduceyourriskoferectiledysfunctionandheartattackatthesametimewithaplant-baseddiet.onestudyofcanadianmenwithdiabetesreportedthatparticipantshada10%lowerriskoferectiledysfunctionwitheverydailyservingoffruitand/orvegetables.theflavonoidsinthefruitsandvegetablesmayexplainthisimprovement.flavonoidsarephytonutrientsfoundinplants;theyareresponsibleforthebrightcoloursofmanyfruitsandvegetables.andkeepinmindthatyoucanfindflavonoidselsewhere.manyteas,herbs,andwinesprovidesomelevelofthesebeneficialphytonutrients.sohowcanflavonoidshelpwhenitcomestosex?whenscientistsanalyzed10yearsofdietaryandhealthdatafrom25,000americanmen,theyfoundthatmenwithdietsrichinflavonoidshada11-16%lowerriskofdevelopingerectiledysfunction.thus,wefindthataplant-basedlifestylerichinfruitsandvegetablesisanevidence-basedwaytoensureahealthyheartandahealthylovelife.thesimplereason:thoseindividualsaremorelikelytohavegreatbloodflow,inandoutoftheirheartsandtoallotherimportantorgansaswell!2.femalefertility problemswithfertilitycanbeheartbreaking,andcouplesoftentryeverythingtheycantomaximizetheirchancesofhavingafamily.thegoodnewsisthatresearchsuggestsoneofthemostcost-effectiveandeasiestsolutionsissimplychangingyourdiet!harvardresearchersauthoredthebook,thefertilitydiet,basedonthenurse'shealthstudywhichrecommendsthefollowingtoimprovefertility:keeptoahealthyweight.(vegansaremorelikelythantherestofthepopulationtobeinthehealthyweightrange,bytheway).eatvegan,ironrichfoods,whichcanhelppreventproblemswithovulation.eatmoreplantprotein,andlessanimalprotein.eatfoodshighinfibre,includingwholegrains.(wheredoesdietaryfibercomefrom?onlyplants!)evenifthey'renotawareofit,peopleconsumingawholefood,plant-baseddietarealreadyfollowingtheserecommendations,whichcanhelptoboostfertility."doesathleticendurancetranslateintostaminainthebedroom?untilwehavemoredataavailable,wemayjusthavetohypothesizeonthatone,butourprofessionalopinionis,yes!"3.yournoseknows weallknowthatscentisabigpartofattractiveness—andaneasywaytorepelthosearoundyou. whatdoesscenthavetodowithdiet?wouldyoubelievethatwomenaremoreattractedtothebodyodorofmenwhodon’teatredmeat?it’strue!atleastonestudyshowsthatthebodyodorofmenwhogaveupredmeatfortwoweekswasmoreattractivetowomenthanthebodyodorofred-meateatingmen.andwhilewedon’thavesciencetoproveit,anecdotallyweknowthatveganbodilyfluidsalsotastebetter.anothergreatreasontoeatawhole-foodplant-baseddiet! 4.stamina enduranceathleteslikerichrollandscottjurekdemonstratethatitispossibletohavegreatathleticperformanceonavegandiet,eveninyour40sand50s,whichbodeswellifyouaredatingaveganguy.unsurprisingly,vegfemaleathletesalsohavesuperiorcardiovascularfitnesswhencomparedwithfemaleomnivorousathletes.weallknowthatwomenareoftencapableofmultiplefeatsofendurance.thebigquestionis,doesathleticendurancetranslateintostaminainthebedroom?untilwehavemoredataavailable,wemayjusthavetohypothesizeonthatone,butourprofessionalopinionis,yes!afterall,ifdoneright,sexwilldefinitelygetyourheartrateupandtestyourendurance.wanttofindoutmore?checkoutdrjoelkahn’sbookonthesubject,orbetteryet-doyourownresearch!sexcanbealotoffun,veganornot,butitisevenmorerewardingtosharewithsomeonewhorespectstheirownbody,theplanetandtheanimals.isitbetterasavegan?scienceseemstosay,(probably)yes.youtellus!references1.comparingvegans’arteriestorunners’.https://nutritionfacts.org/2014/12/16/comparing-vegans-arteries-to-runners/2.cardiovascularimplicationsoferectiledysfunction. http://circ.ahajournals.org/content/123/21/e6093.erectiledysfunctionandfruit/vegetableconsumptionamongdiabeticcanadianmen. https://www.ncbi.nlm.nih.gov/pubmed/242952504.dietaryflavonoidintakeandincidenceoferectiledysfunction. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4733263/5.theeffectofmeatconsumptiononbodyodorattractiveness. https://www.ncbi.nlm.nih.gov/pubmed/168913526.cardiorespiratoryfitnessandpeaktorquedifferencesbetweenvegetarianandomnivoreenduranceathletes. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5133111/keytakeawayaplant-basedlifestylerichinfruitsandvegetablesisanevidence-basedwaytoensuregreatbloodflow,inandoutoftheheartandtoallotherimportantorgansaswell!peopleconsumingawholefood,plant-baseddietarealreadyfollowingthemostcommonrecommendationsforimprovingfertility-evenifthey'renotawareofit.moreplants=bettersmell(andtaste).athleticendurancetendstoimproveonavegandiet,whichmayveryeasilytranslateintobedroomstamina.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

The Science That Proves Vegans Have Better Sex

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Sardinian White Bean Dip Recipe
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plant-basedrecipe:sardinianwhitebeandipby:mattfrazier,cofounderthisdip/spreadisalotlikehummus...butwe’realljustalittlebitsickofhummus,aren’twe?there’snotahinihere,sotheflavorissomewhatcleaner(andtherecipelowerinfat,ifthatmatterstoyou,especiallyifyouomittheoil).supposedly,it’sverysimilartosomethingtheyeatontheitalianislandofsardinia,oneoftheworld’slongevity“bluezones”studiedindanbuettner’sbookofthesamename.(boththebluezonesandthebluezonessolutionaretotallyworthwhileandinspiringreads,bytheway.)inspiration:thebluezonessolution,bydanbuettner.ingredients1mediumcloveofgarlic1⁄2teaspoonsalt2cans(or3cupscooked)cannellinibeans,drainedandrinsed(almostanybeanwillwork,sofeelfreetotryothers)juiceofonemediumlemon(about3tablespoons)1-2teaspoonsdriedherbs(anyyoulike--iusuallyuseanitalianblendplusfennelseeds)2tablespoonsoliveoil(ifyoudon’tmindoil,youcanuseuseuptoaquarter-cupforaricherspread.ifyouwanttoittobetotallyoil-free,substituteliquidfromthebeansorwater.)directionsuseafoodprocessororblendertofirstmincethegarlic,thenaddallremainingingredientsexceptforoil(oryoursubstituteliquid)andpulsetoformaveryroughpaste.then,withthemotorrunning,streamintheoilorotherliquidwiththemotorrunning.doitquicklysothatthespreadretainsabitoftexture.servewithveggiesorpitawedges,orspreadonpizzacrust,bagels,orjustaboutanythingelsewhereyouwanttoaddsomeheftandnutrition.complementplussmarterandcleanerthanamulti.+learnmorecomplementspraytheveganessentialsinacleansprayform.+learnmorecomplementproteinthecleanestveganproteinpowder,period. +learnmoreensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).website

Sardinian White Bean Dip Recipe

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