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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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The Truth About Supplements: Do They Actually Work?
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.inparticular,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).website

The Truth About Supplements: Do They Actually Work?

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Carrot Cake Protein Date Balls
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).website

Carrot Cake Protein Date Balls

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

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?
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).website

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
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).website

The Science That Proves Vegans Have Better Sex

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Sardinian White Bean Dip Recipe
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.ingredients1⁄2teaspoonsalt2cans(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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