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Vegan Homemade Oat Crackers (High Protein!)
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Vegan Homemade Oat Crackers (High Protein!)

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3 Surprising Anti-Aging Practices that Help You Look and Feel Your Best
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3surprisinganti-agingpracticesthathelpyoulookandfeelyourbestwrittenbycomplement—publishedjune11th,2024kidsoftenfantasizeaboutbeingolder,andthefreedomandindependencethatcomeswithit.butforusadults,therealitiesofagingcanlookmorelikeaches,pains,andwrinkles.shouldwejustgiveinandacceptthenewdiscomforts?thesciencebehindhowtosloworreduceagingandincreaselong-termhealthisthriving,withafocusonnutrition,movement,andmindfulness.butreadingthroughthemountainofarticlescanleaveyoufeelinglostaboutwheretostart.soinsteadofdivingintothebroadlongevitystrategies,todaywe'regoingtofocusonthreesimpleanti-agingpracticesorhacksyoucanbeginimmediately—withoutmucheffortortimeinvestment. 1)supportyourbrainandmuscleswithcreatine couldthesupplement20-somethingstakeforbiggermuscleshelp60-somethingslivelonger?creatinemonohydratehaslongbeenconsideredasafesupplementforperformanceathletes,butthelatestresearchdemonstratesitsprofoundimpactonhealthandlongevitybeyondjustmuscledefinition.forexample,creatineisnaturallystoredinmusclesandusedforenergyproduction.asweage,musclemassandstrengthtendtodecline.however,increasingcreatineintakecanhelpcounteractthis,evenwithoutresistancetraining.butthebenefitsofcreatineextendbeyondphysicalstrength.a2022meta-analysisfoundthatcreatinesupplementationsignificantlyimprovedmemoryperformance,particularlyinolderadultsaged66-76.here’swhatyouneedtoknow…creatineisobtainedintwoways:ourbodiessynthesizeabout1-3gramsofcreatinedailythroughtheliver,pancreas,andkidneys,andomnivorousdietsprovideadditionalcreatinefrommeatandfish.redmeatoffersabout1-2gramsofcreatineperpound,whilefishcontainsabout1-4.5gramsperpound,dependingonthetype.consequently,omnivorestypicallyconsumearound2-4gramsofcreatinedaily,whereasvegetariansandvegansonlygetabouthalfthatamount,missingoutonthefullbenefitsofcreatine.howdoyougetitonaplant-baseddiet?whileourbodiesdoproducesomecreatine,noplantfoodscontainitnaturally.forplant-basedeaters,thebestwaytoincreasecreatinelevelsisthroughhigh-qualitycreatinemonohydratesupplementation.thissupplementisoneofthemostresearchedandwidelyused,provensafeandeffectiveforlong-termuse.byincorporatingcreatinemonohydrateintoyourroutine,youcansupportmusclemass,strength,andcognitivehealthasyouage,helpingyoulookandfeelyourbest. 2)the10-minute"fountainofyouth"yogaflowforstrengthandbalance inarecentwebinarwithcomplement,dr.joelkahn,md,sharedthathestartseachdaywiththe5tibetanrites—anancientyogapracticeconsistingoffivecoreandbackmovements,spinning,andbreathwork.thesimplepracticeisthoughttobemorethan2,500yearsold,butbecamepopularizedinwesternculturesinthelate80s.asdr.khanputsit,"littleresearchhasbeenconducted,butalotofpeople,includingmyself,practiceiteverydayandfeelgoodbecauseofit."andwhilewedon'thavespecificdataonthesemovements,wedoknowthatregularstrengthandmobilitypracticescanhaveamajorimpactonyouroverallwellness,balance,andmuscleretentionasyouage.soarethe5tibetanritesthesinglemostimportantpracticeforoptimalhealth?probablynot.butasdr.kahnsays,"youcandoitanywhere,andit'satherapeuticwaytoloosenupyourbackandbody,strengthenyourcore,andcenteryou.consideritawonderfuladd-ontoahealthylifestyle."herearethefiverites:rite1:spinningstanduprightwitharmsoutstretchedandspinclockwise,startingwith3repetitionsandgraduallyincreasingto21toenhancebalanceandenergyflow.rite2:legraiseslieflatonyourback,raiseyourheadandlegstowardstheskysimultaneously,beginningwith3repetitionsandworkingupto21tostrengthencoremusclesandstimulateenergycenters.rite3:archingkneelonthefloor,tuckyourchintoyourchest,andarchyourbackwhilelookingupandbendingbackward,startingwith3repetitionsandgraduallyincreasingto21toimproveflexibilityandspinalstrength.rite4:tabletopsitonthefloorwithlegsextended,placepalmsonthefloorbesidehips,andliftyourbodyintoatabletopposition,beginningwith3repetitionsandworkingupto21tostrengthenarms,legs,andcorewhileopeningthechest.rite5:upwardanddownwarddogtransitionfromdownwarddogtoupwarddogbyloweringhipsandarchingyourback,thenreturntodownwarddog,startingwith3repetitionsandgraduallyincreasingto21toenhanceflexibility,strength,andenergyflow. 3.feedyourskin(andyourimmunesystem) didyouknowyourskinisanintegralpartofyourimmunesystem?justasyourgutmicrobiomecontainsgoodbacteriathathelpsyoufightdisease,sodoesyourskin.feedingithealthy,nourishingingredientsallowsthebiggestorganisminyourbodytothrive—resultinginbothgreatlooking,youthfulskinandastrongerimmunesystem.whenitcomestoprotectingyourskinwithmoisturizersandproducts,keepthesepointsinmind:ingredientsmatter:yourtypicalskincareproductcontainsdozensofartificialingredientsaddedfortheirshort-termbenefitstohowyourskinlooksorfeels.butjustasourbodiesbenefitfromnaturalfoodsinthelong-term,ourskinthriveswhenfednaturalingredientsthatsupportitsmicrobiomeandhealth.chooseusdacertifiedorganicproducts:whenitcomestofood,there'sanargumenttobemadethatchoosingorganicisn'talwaysworthit.butwhenitcomestoskincareproducts,itis.certifiedorganicmeansthat:itcontainsatleast95%trulyclean,organicingredients(andeventheother5%ofingredientsareonanapprovedsafelist)it’sfreeofpotentiallytoxicingredientssooftenusedinothercosmeticsthatmaybecarcinogenic,maydisrupttheendocrinesystemandcauseotherissuestheingredientsusedareevenfarmedorganically,meaningitisfreeofpesticides,chemicalfertilizers,petrochemicals,anddyes.feedyourskinthenourishmentthatitneeds:yourskinishighlyreceptivetopositivechange,andby"feeding"itnaturalingredients,itmaybeoneoftheeasiestthingsyoudotoimproveyourbody.someofthemostscience-backedingredientsforskinhealthinclude:cocoaseedbutter(theobromacacao)aloeverajuice(aloebarbadensis)camucamuextract(myrciariadubia)indiangooseberryextract(phyllanthusemblica)mapleleafextract(acerrubrum,acersaccharum,acerpennsylvanicum)whenselectingyournextskincareproducts,lookfortheseingredientstosupportyouthful,vibrantskinandastrongmicrobiome.complementnote:whenitcomestosupportingourskin,weturntowardsourfriendsatpuritywoods.puritywoodshasdonethehardworktocreateascience-backedsolutiontosupportyourbody'sbiggestorganism.theirage-defyingdreamcreamcontainsthetopnatural,certifiedorganicingredientsforlastingskinhealth.tolearnmoreandtakeadvantageofalimited-timeofferontheirgroundbreakingproduct,clickhere. simplehabitsleadtobigchanges whenitcomestolong-termhealth,thebiggestshiftscomefrommajorchanges,likeswitchingtoaplant-baseddietorstartingafitnessplan.butthosemajorchangesarealsothehardesttogetstartedandmaintain.that’swhyweoftenrecommendstartingwithsomethingthatalmostfeelseffortless.dailyhabitslikethethreeaboveaddupquicklyandcaninspirelife-changingimprovementstoyourenergy,immunity,andlong-termhealth.

3 Surprising Anti-Aging Practices that Help You Look and Feel Your Best

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Protein Packed Cauliflower White Bean Alfredo
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vegancauliflowerwhitebeanalfredorecipe(highprotein)by:complementdidwejustdevelopthebestplant-basedalfredosauceever?thereisnoshortageofvegan-friendlymarinaraorpestosauces,butsuccessfullycreatingrichandcreamyalfredosauceisnotsosimple.andbecauseofthat,mostavailablerecipesleavesomethingtobedesired.but...wethinkwecrackedthecode.thisdecadentplant-basedalfredosaucenotonlychecksalltheboxes—smooth,rich,burstingwithflavor—butit'spackedwithprotein.thebestpart?it'sincrediblysimple.justsauteeafewingredients,blendafewothers,andcombine.checkouttherecipe,here: ingredients: 1canwhitebeans,strainedandrinsed1cupmushrooms,chopped1mediumyellowonion,chopped2clovesgarlic,minced1cauliflower,choppedjuiceofhalfofalemon3tbspmisopaste3/4cupalmondmilk1cupnooch1/4cupcomplementprotein(unflavored)1/8tspsaltpastaofchoice directions: sautéonion,mushroom,garlic,cauliflowerblendthesautéedveggieswithlemon,miso,milk,nooch,salt,andbeansboilpastaandstrainmixsaucewithpasta&sprinklewithbasilorarugula

Protein Packed Cauliflower White Bean Alfredo

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Creatine for Vegans: What You Need to Know
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creatineandaplant-baseddiet:everythingyouneedtoknowabouttooptimizelong-termhealthandshort-termbenefitswrittenbycomplement—publishedapril15th,2024creatineisoneofthemostusedandresearchednutritionalsupplementsavailable,mostlyassociatedwithshort-termgainsforathletes.butthelatestresearch—muchofwhichisledbydr.darrencandow,aprofessorandscientificadvisorwithover120peer-refereedjournalmanuscripts—outlinesbenefitsfargreaterthanjustathleticperformance...especiallyformiddle-agedadults(andup),andplant-basedeaterswhoaren'tgettingcreatinethroughtheirdiet.complementco-founder,matttullman,recentlyhadthehonorofinterviewingdr.candow,wherehesharedafullnewbie'sguidetoeverythingyouneedtoknowaboutcreatine,including:howcreatineresearchhasshiftedovertheyears(2:16)thegroundbreakingbenefitsofcreatinesupplementationforplant-forwardeaters(7:20)theeffectsofcreatineonlongevityandnon-athleteshealthysupplementation(exactlyhowmuchtotake)(11:55)thepositivelong-termeffectsofcreatinesupplementationforwomen(38:42)bonedensityandtheimpactsofaging(41:40)whoshouldbesupplementingwithcreatineandawholelotmore.watchthefullinterview,here:transcriptmatttullman:darrencandow,thankyousomuchforjoiningusonnomeathleteradio.i'msoexcitedtodiginwithyou.ithinkyouarethesmartestpersononcreatineontheplanet.you'vebeenmakingtheroundsontosomereallybigpodcastsandwe'resogratefulthatyou'vemadesometimeforustodigintoallthingscreatineandalsootherlifestyleinterventions.i'llgiveyoualittlebackground,buti'lljuststartbysayingthankyouformakingtimeforustoday.darrencandow:yeah,no,thanksforhavingme.excited.andiwouldsayidon'tthinki'mthesmartest.maybei'mjustagoodmessengeroftheresearchoutthere.we'llgowiththat.matttullman:well,idon'tknow.andi'llsaywhyithinkthatyouareaphd,aclinicalexercisephysiologist,aprofessoranddirectoroftheagingmuscleandbonehealthlaboratoryattheuniversityofreginaincanadaaswell,andveryimpressive.you'vedone130peerreviewedmanuscripts,supervised20mastersandphdstudents,andreceivedresearchfundingfromquiteafewhealthinstitutes,soreallyimpressive.butevenmoresooneditorialreviewboardsforthejournalofinternationalsocietyofsportsnutrition,nutrients,frontiers,advancedexerciseandhealthsciences.soyouareaboutasimmersedinthisstuffasyoucanget.soiamreallyexcitedtodiveinandishouldjustmentionthatyourresearchprogramfocusesonthedevelopmentofeffectivelifestyleinterventions,somethingwe'rereallybigon,particularlycreatinemonohydratefornutritionandphysicalactivityieresistancetrainingforthepracticalandclinicalbenefitsthatweseeinmusclebone,brainhearthealth.soimean,look,thoseareallthetopicsthatwespendalotoftimeonforgoodreason.soi'msoexcitedtodiginwithyouandthat'swhyisayyou'reprobablythesmartestpersononcreatine.darrencandow:well,thankyousomuch.you'retookind,butreallylookingforwardtoourdiscussiontoday.andyeah,thanksagainforhavingmematttullman:afteralltheseyears.ifyoucouldsumitup,andthismaybeareallyunfairquestion,butithinkcreatineisunfairlymalignedforreasonsthatmaybeyoucanhelpusunderstand.butataminimum,itisoftenthoughtofassortofthatnutrientthatthemusclyguysthataredoingalotofshort-termdamagetotheirbodyinordertoachievesomesortofsuperficialbenefit,iethemusculature,thebodycomposition,butit'sattheexpenseofthelongterm.ithinksomethingthatwearestartingtoappreciateisthatatleastwhenitcomestocreatineasasupplementationprotocol,itmaynotactuallysacrificethelongterm.itmayevenadvancesomeofourgoalsrelatedtolongevity.soi,i'mcuriousifyoucouldsumitup,whyshouldwebethinkingcreatineandmaybejustpaintthepictureforwherewearetodayrelativetothisshiftthatithinkhashappenedjustinthelastfewyears?darrencandow:yeah,yeah,it'sanexcellentseguebecauseithinktherewasvaliditytothatoriginalpremisewherecreatinejustseemedtobeforathletes,primarilymaleswantingtogetbigger,stronger,faster.andtheexcellentpioneeringresearchcameoutwithaloadingphase,whichisabout20gramsadayforsevendays,anditwasveryeffectiveforsaturatingmuscleandleadingtoahugeincreaseinmuscleperformance.thedownfallwiththeloadingphase,itcanleadtoweightgain.sothateliminatedalotofpeoplewhodidnotwanttogainweightandweren'twillingtoevenincreaseweightintheshortterm.andsoyoungfemales,forexample,olderadultswouldneverconsiderthisbecauseweoriginallythoughtitwasjustforindividualsinhighperformancesport.andtheninthelastprobablytwodecades,it'sbeenahugeexplosionandevolutionwherecreatine,we'lltalkaboutwhereit'sproducedinthebody,butfromasupplementperspective,ifwetakeinalittlebitmorethanwhatwe'regettinginourdietformostindividuals,itstartedtoshowamazinghealthbenefits.itshowedimprovementsinbonedensity.itshowedimprovementsinmusclenotonlyforyoungerindividuals,butbothmalesandfemales,andagain,olderadults.andtheolderpopulationissoimportantbecauseaswegetolder,we'relosingmuscleandbonemassandthat'sleadingtofunctionalimpairments.andthenjustrecentlywe'restartingtoseetheemergencepotentiallyofthismoleculethat'sfoundinourbody,foundinsomefoodproductsthathashugeimplicationsforbrainhealth.andithinkthat'sreallycomeintolight,especiallyaftercovidwhereinstancesofdepressionandanxietyandsleepdeprivationhavereallygoneupandsuperexcitedtotalkaboutwhyit'sevolved.andwasitasecretbefore?idon'tknow.ijustthinkwedidn'thaveenoughresearchtogetitouttoeverybody.matttullman:i'malreadytakingnotesandhadtounmutemyselfwheretogofromthere.let'sgo'sstartatthebasics,thenwe'llgetintothebiochemicalandthenwe'llgetintohopefullysomethingforenduranceathletes,somethingforfolkswhohaveanabolicobjectives,somefolkswhojustwantthelongevity.andiwanttoparticularlyspendamomentonwomenbecauseithinksooftenasyounoted,theygetleftoutofthisconversationandtheremaybeareparticularbenefits,particularlywomenwhoarepostmenopausal.sothat'skindofthearc.butlet'sgotothevery,verybasics.youmentionedtheloadingphase.there'sweightgain.ithinkalotofusatthemost,again,superficialcomplaintsyoumighthearisone,ifitakecreatine,it'sgoingtododamagetomykidneysorliverperhaps.andtwo,there'snopointoftakingcreatinebecauseit'sjustpullingabunchofwaterweightintoyourmusclesandit'smakingyoulookpuffy.andsoit'slikeitlookslikeyou'vegainedmusclemass,butinfactwhenyoustopcreatinesupplementation,allofthatgoesawayandyougobacktoyournormalsize.somyunderstanding,andi'lljustthenturnitbackovertoyou,isevenifthat'struebecauseofmaybethebenefitsintermsofenergymanagementandtotaloutput,aslongasyou'retrainingandithelpsyouintraining,perhapsyou'regainingmuscleorperhapsyou'regaininganaerobiccapacitywiththehelpofcreatine.andsoyougottodothework.ithinkwe'reallclearonthatyougottodothework.it'snotamiracledrug,buthelpuskindofwadethroughsomeofthosereallycommonmisconceptionsperhapsormaybethere'ssomevaliditytothem.darrencandow:yeah,ithinkthebestwaytostartiswhatitisandessentiallyanitrogencontainingcompoundthatisnaturallyproducedinallourbodiesinthekidneysandliverandbrain,butwecanalsoconsumeitthroughfoodproductssuchasredmeat,seafoodandpoultry.andofcourseifyou'replant-basedorvegan,thatlimitsthatability.andthat'swhyithinkthesafetyprofileofcreatingissohighbecauseourbodywillnaturallyrecognizethisproduct.butwhathappensifyoutaketheloadingphase?soreallyweareonlyproducingaboutonetothreegramseveryday,andthensomeindividualsmaybeconsuminganywherebetweenzerogramsifyou'reaveganallthewayuptoaboutthreegramsifyou'reacarnivore.soifyouaddthosetwotogether,thelowestdosethathasbeenshowntoaccumulatebeneficialeffectsfromamuscleperspectiveisanotherthreegramsaddup.allthatisabout10gramsintotal.wedoexcretesomedownthetoiletandthat'swhywegetfalsepositiveswhenwegotoourdoctor.soforthosewhoarewatching,ifyoueveraretakingcreatinewhenyougoforyourannualbloodwork,makesureyoutellyourdoctoryou'reonitbecauseit'sgoingtocomeupwithahighcreatinineandthat'sgoingtoalarmthedoctorsayingthatyou'vekilledyourkidneys.andwenowknowstudyafterstudy,that'snotthecase.butbytakingtheloadingphase20gramsaday,that'satenfoldincreaseofwhatwe'reprobablysynthesizingorconsuming.andyes,creatineisosmotic.soyougoallthewaybacktohighschoolbiology.osmosisistranslationbasicallyafluidfromanareaofhighconcentrationtolowconcentration.socreatinewilltakewaterfromyourbloodstreamintoyourmuscle,andbydoingthat,themusclewillswell.andofcoursethatturnsonthemagicofcreatinefromamuscleperformance.butwhenyoutakealittlebitofwaterfromplasmaorthebloodintothemuscle,youcangetanincreaseinintracellularwaterretention.andthat'swhyalotofindividuals,primarilymalewillfeelalittlebitmoremuscular,theirshirtswillfeelalittlebittighter.butfemalesontheotherhand,whenwe'veaskedthem,theysaytheydon'twantthatbecausethenumberonthescalecouldgoup.sothere'smanythingswe'llprobablytalkabouttoday,waystogetaroundthatweightgain,butthat'skindofthepremiseofwhytheloadingphasewaspopular,butwedon'treallyusethatveryoften.ithinkunlessyou'reanathlete,theloadingphaseisnotnecessary.itcancausesomegitractirritationandweseemthatalowdosetakendailyfortherestofyourlifecanbeveryeffectivewithoutcausingthatweightgainorpotentialadverseeffects.soithinktheloadingphase,andthat'sagoodplacetostart,isprimarilyjustforthoseathletes.paralympicscomingup.i'msurethere'salotofhighperformanceathletesreallyneedingaburst,butifyou'retheaveragegymgoerandyou'relookingatitfromamuscleperformanceperspective,youcouldprobablygoaslowasthreegramsaday,that'sahalfateaspoon,putitinyourfood,awayyougo,andyou'llprobablygetbenefitsovertime.matttullman:andasyoupointedout,thisisacompoundthatdoesnotexistinplants.soforthoseofuswhoeatafullyplant-baseddiet,thisissomethingthatwemaywanttoconsider.ihavestartedtakingcreatine.i'mabigfanactuallyacrossourteam.we'veallbeenplayingaroundwithitandmostofushavereallylikedit.andsoisolicitedalonglistofquestionsfromallofthembecauseweallhavethesecuriosities.oneof'emwasthatloadingphase.sohelpmeteasethroughwhataretheprosandcons.youmentionedgi,itrackirritation,butweliveinthismaximalistsocietywhereyou'relike,well,ifit'sgoodfortheathlete,evenasacasualgymgoer,maybethere'ssomethingicanbenefit.isitworththatloadingphase?icantellyoui'veneverdonealoadingphase.i'maminimalistinthatsense.somewherebetweentwoandfivehasbeen,andi'venoticedatremendousdifferencebothincardiovascularandalsoresistancetraining.soi'llstopthere.loadingphase,isitworthitforlet'ssaycasualgymgoer,butsomeonewhocaresabouttheperformanceinthegym?andifyou'regoingtotakecreatine,what'shappeningthereandwhywouldyouchoosetodoaloadingdarrencandow:phase?yeah,sotheloadingphaseissupereffective.it'sthemosteffectivestrategythatwecurrentlyunderstand,andthat'swhereyou'retakingfivegramsaday,orsorry,fivegramsfourtimesadayforaboutsevendaysthatwillfullysaturatethemuscleorthinkofyourlivingroomcompletelyfullofcreatine.there'snowhereelsetogo.andthenafterthat,youcanreduceitdowntoabouttwogramsadaytomaintainwhat'snaturallyinthemuscle.sosupereffective,reallyrapid.ifyou'relookingforareallyquickboosttoweightliftingperformance,whicheveritis,that'sthebestwaytogo.thedownfallisyouwillgainweight,youwillexperiencelikelysomegitrackirritation.theweightgaincanaverageanywherebetweenonetothreekilogramsanditdoessubsideafterawhile.somepeoplefeelalittlebitofcrampingandsortofgitrackirritationduringitbecauseyou'retakingsomuchwaterfromthebloodintothemuscle,yougottomakesureyou'redrinkingalotofwaterduringtheloadingphase.soiwouldprobablyonlyrecommenditfortheathletesorindividualsrehabilitatingfromaninjurywheretheyneedalotmorecreatineinthebodyorthemuscletoovercomethecatastrophiceffectsofinjury.whenididtheloadingphase,igainedeightpoundsinsevendays.nowforme,itdidn'treallymatterbecauseiunderstoodthekinetics,buttosomeindividuals,they'relike,whoa,whateveryou'regivingme.unfortunatelytheythinkit'sbodyfatandweputoutpaperafterpapernowshowingthatcreatinedoesnotincreasebodyfat,it'sprobablyanindicationofnetwaterretentioninthebody,butitdoessubside.butsadly,alotofpeoplewithdraworstoptakingcreatinewithinthefirstweekiftheytaketheloadingphase.soagain,wedon'treallyusethat.weusearelativedose.ifyougoonthescaleandyou're70kilograms,weuse0.1allthewayupto0.15gramsifyou'reolderperkilogram.sojustsayifyou're70kilograms,that'ssevento10gramsaday.youdon'thavetotakeitinabolus.youcandividethatupintosmallerdosages.andifyoutakeitwithfood,itreallydecreasessomeoftheanecdotaleffectsofbloating.butfromaveganvegetarianperspective,theyrespondthebestontheplanet.andthereasonis,asyoumentioned,they'renotgettinganydietarycreatine,sotheirmuscleorjustthinkofyourlivingroomisonlyhalffull.theygotareallyhighcapacitytogo.andwedidaseminalstudyin2003withmusclebiopsiesandvegansandvegetarianscomparedtoomnivores,andtheyrespondedexceptionallywell.andioftenhearthisfromvegansandvegetarianswhentheytakecreatine,they'relike,wow,ididmorerepetitions.irecoveredquicker.iputonleanmass.igotfasterbothmalesandfemales.soit'sverynicetoseethatbothbiologicalsexareconsideringthisandwe'rehavingalotmoreevidencecomingoutnow.istillthinktheresearchfemalesyoungandpost-menopausaliswellunderrepresented.iwouldlovetodomoreworkthere,butitwillcome,ithink.soagain,goingbacktoyourquestionabouttheloadingphase,ithinkit'sfortheathletesforthoserehabilitatingfromaninjury,abrokenleg,whicheveritis,wecantalkaboutprobablyabetterdosage,whichmightbemoreconsistent,maybeagreateradherencetoaprogramandprobablyeasiertododuringtheday.matttullman:welljust,soforthosenotaseasilytranslatingkilogramsintheirhead,itypeditin70kilograms,150pounds,80kilograms,176,that'sprobablygoingtocover,i'mguessing90kilograms,you'reprobablycloserto200pounds.yousaid0.01wastherecommendeddose.darrencandow:yes.sothat'simportant,not1.0,it's0.1to0.15forindividualsolderoraftertheageof50.so0.170kilograms,that'sonlysevengrams.theytakethatdaily.theydonotdotheloadingphasewhenwedotherelative.andthereasonforthisiswetheorizethatthelargeryouare,youhavemoredoorwaystoyourmusclestoallowcreatinein.soifyou'reahundredkilogramlinebacker,you'reprobablygoingtobeabletoutilizemorecreatinethansomeonewho's50kilograms,verysimilartocaffeine.thedoseisreallydictatedbythesizeoftheperson.sothat'skindofwhywebaseitoffthat.andwe'veshownthisrelativedosetobeextremelysafeandeffectivefromvariouspopulations.matttullman:soifwe'retalkingaboutawomanwho'sjust110pounds,that's50kilograms,you'retalkingaboutfivegramsadayallthewayuptoamuchlargerpersonat90kilograms,that's200pounds,we'retalkingaboutninegramsaday.sointhefivetoninegramsplusorminus,dependingonyourweightiswhereyouguysareseeingthemostbenefits.let'stouchonlongevity,thenwe'llmoveourwayoutofsportsperformanceandintolongevityandalltheotherbenefits.butrecovery,youjustmentionedabrokenlegorsomething.giveusthedownloadonwhythiscreateshelpwithrecoveryparticularly.imean,iwould'vebeensurprisedifyoutoldme.well,iwouldn'thavebeensurprisedifyoutoldmeithelpsrecoveryformuscles,butifitorealigament,ifibrokealeg,iwouldn'thavethoughtthat.ithinkofitmuchmoreaslikeyousaid,gettingthoseextrareps.right.sotellushowdoesithelpwithrecovery?darrencandow:yeah,sospecificallythere'sonlybeenafewstudieswe'veshownwithmobilizationwiththeplastercastthatwhenthecasthastakenoffthatmusclestrengthandmusclemasswasbetterpreservedthanplacebo.andthenthere'sbeenafewstudiesfromeuropeshowingthatsomecellularsignals,ifyouwill,aresortofturnedonquickerinthepresenceofcreatine.sothetheoryisthatcreatineduringimmobilizationandofcourserightafterforrehabilitation,somehowitunlockssomeofthepotentialsfromacellularperspectivetosortofstimulatemusclegrowthorstrengthmaintenancebetter.sofortheproathletes,fortheindividualsthathavehurtthemselves,ithinkit'ssomethingtheycanconsiderwhichcouldspeeduprecovery,andthatisaviablestrategyforathletes.andofcourse,everybodywho'sinjuredalimborfracturedalimb,itcouldbesomethingthere.wedon'tthinkitwillpreservebone,butthathasn'tbeenlookedat,andit'saveryimportantareawhenyoutaketheplastercastoff,thelimbisusuallyhalfthesizeofthehealthyone.weknowmusclegoesdown,weknowbonewillgodown,butcouldcreatineoffsettherateofbonelossthatmayhavemassiveimplicationsforhipreplacementsurgery,individualswithalimbfractureproathletesthathasn'tbeenlookedat,andwedefinitelyneedtoseethatdowntheroad.matttullman:awesome.fascinating.youalsomentioned,sorry,sowe'lljumpovertoanothermythaslongaswe'restickingatthesuperficialtryingtoaddressallthethingsthatpeoplethinkabout.ithinki'veactuallyseenastudythatsuggestedthatyoumaybemorelikelytoinjureyourselfifyouaresupplementingoncreatine.iknowalotofpeoplehavethatkindofmisconception.maybeithastodowithbeingabletopushyourselfharder,andsoyouareliftingthingsthatmaybeyouweren'tusedtooroverexercisingbecauseyouhavemoreenergy.telluswheredoesthatcomefromandisitsubstantiatedbythepreponderanceofevidence?darrencandow:yeah,soresearchcertainlydoesnotsupportthat.ifanything,itgoestheotherway.soitprobablystemmedfromtheincreaseinmusclecramping.somepeoplewouldexpectduringtheloadingphaseandpeoplethought,oh,itcausescramping,butiwaslike,youknowwhat?itactuallyhyperhydratesthemuscle,soitactuallydecreasestherateofcramping.sothishasimportantimplicationsforexercisinginthehottersummermonths.butthere's,asyou'reright,ifitdoesincreasealittlebitofsofttissuedomsormusclesoreness,it'sprobablybecauseitincreasedtrainingvolume.sothat'swhatcouldhappenovertime.butthere'snogreaterincreaseinfracture,softtissueinjuries,microtears,anythinglikethat.that'satotalmyth.yeah,matttullman:yeah.asisanysortofimpacttokidneys,wecoveredthat.andwhatisthelongeststudydurationjusttogivepeopleapeaceofmind?darrencandow:sowejustpublishedprobablyoneofthelongestthathaveatthis,anditwasinpostmenopausalfemales.andireallylikethisbecausethat'sapopulationthatorgansstarttodeterioratejustlikemuscleaswegetolder.butwegave11gramsaday.ididn'tmakeamistakethere.wegave11gramsadayfortwostraightyearsandwemeasuredalltheirliverandkidneyenzymesonanannualbasisanditresultedinnogreateradverseeffectscomparedtoplacebo.andthiswasareallyimportantstudybecauseitwasadequatelypowered.wehadover200individualsinthestudy.ittookadecadetofinish.sowe'reveryconfidentnowthatevenahigherdose,ifyoudon'thaveanypreexistingkidneyorliverimpairmentsattheendoftheday,anyexcesswouldprobablybefiltereddownthetoiletorhopefullyittricklesintoyourboneandbrainbecausethemajorityistakenupbymuscle.butattheendoftheday,wedidn'tseeanygreateradverseeffectsonliverorkidneyfunction,andthat'sbeenrepeatedworldwide.sowe'reveryconfidentitisprobablyoneofthesafest,mosteffectivedietarycompoundsbecauseithasoverathousandpublicationsoncreatineandwe'rejustnotseeinganyreasonwhyitwouldcauseanyalarms.forahealthyindividual,matttullman:itislikelythemostresearchedcompoundever.icansaythatforsure.soyouoffered0.1gramsperkilogrambodyweightasageneralrecommendation.doesthatchangeatallbasedonyourgoal?soformymomwho'sinherseventiesandmaybeshe'sthinkingaboutherheartandherbrainandlongevityalittlebitmoreversussomeonewho'sanenduranceathleteversussomeonewho'sinthegymtryingtodoresistancetrainingwithananabolicobjective,justpaintthepicture.howdoesthatrecommendationmaybechange?darrencandow:yeah,andthat'sveryimportant.sowe'vealreadytalkedabouttheloadingphase.nowlet'stalkabouttwootheronesthatareverypopularandithinkveryofinteresttotheindividualsyoumentioned.sowedotheloadingphaseaswementioned,becauseusuallyourstudiesareshortertermandwe'relookingtofindsomeresults.soagain,0.1gramallthewayupto0.15.doyouhavetodothatdose?youdon't.itissafeandeffective,buthere'ssomethingtoalsoconsiderifyou'rejustlookingfromahealthymuscleperspective,ifyouwanttogetabitstronger,maybeputonleantissuemass,i'mveryconfidentbasedonotherreallygoodresearchthatyoucouldtakeaslittleasthreegramsadayprobablytillthedayyoudie,itwouldeventuallyaccumulateandcausebeneficialeffects.itgetsalittledifferentthoughwhenyousay,hey,whataboutbone?well,thelowestdoseofcreatineeverbeenshowntohavebonebeneficialeffectsiseightgram.andthentheneckupisreallymoreuniquewherewehavetheblood-brainbarrier,youkindofwanttogotwowaysbasedoncurrentresearch.youeitherwanttotakeaboutfourtofivegramsadayforseveralmonths,oryouwanttotakethebloatingphaseforatleastaweek.sonowyouhavethreeoptions.igotmuscle,bone,brain,icollapsethedataandipersonallytake10gramsaday,divideditupintotwofivegramdosageseverydaythatlookatitfromawholebodyperspective.butyoumightgetsomepeoplesay,idon'tcareaboutboneorbrain,i'mjustlookingformusclestrengthonthebenchpress.aslittleasthreegramsadaycouldbeviable.butifyougetanindividualsayingasyourmotheralittlebitolder,maybepronetoosteoporosis,we'restartingtoseesomebonebenefitsagainwithcombinationofexercisearoundeightgramsandtheneverybodyontheplanetisinterestedincognition,memory,offsetting,whateveritis.we'renotsurethedoseyet,butthetwocampsaretheloadingphase,butthatmightcausesomegitractirritationortakeasmallerdoseandjusttakeitforalongperiodoftime.soattheendoftheday,iusuallyrecommendasocialmedia10gramsadayeverydayaslongasyouwant,matttullman:thathasaniceringtoit,10gramsforallthebenefitsyouneed.doyourecommendanysortofcycling?imeanitsoundslikeyoucouldtakethreegramsadayormaybe10gramsadayforever,butdoyoureachapointofsaturationthatyouintendbutthenmaybeapointofsortofacustomizationwhereyoudon'tgetcertainbenefits?darrencandow:sothisisadelicateanswer.solet'spretendwe'rejusttalkingaboutmuscle,yourbicepandtricep.thereislogic.ifyou'retakingahigherdose,nowrememberisaidyoucangoaslowasthreegrams,whichisprobablyviable.i'mtaking10forthewholebody,butforthoseindividualssaying,ijustwantitformuscle,ithinkyoucouldrunintosomeissuesifyou'retakingahighdosejustformuscle,becauserememberthelivingroomwillgetfullreallyquickifyou'retakingawholebunchmore,you'regoingtoextreitdownthetoiletoryou'regoingtosortofdesensitizethosedoorwaystoyourmuscle.it'skindoflikeatypetwodiabeticcontinuallytakinginsugar.yougetinsulinresistance,butthenyoumightsay,hey,whataboutforboneandbrain?wedon'tknowifyouneedtocycleit.mythoughtisifyou'retakingaboutfiveto10gramsaday,if95%gotoyourmuscle,andifyourmusclesays,whoa,we'rereallyfull,whydon'tyougotoboneandbrain?hopefullysomeofthatcreatinewilltrickleintothoseprecioustissuesbesidesgoingtoyourkidney.sothereisapotentialdangertakingahighdosejustfrommuscle,andicertainlydon'tthinkyouneedtogomuchmorethan10gramsifyoudoatallforalongperiodoftime.there'sneverbeenastudytoyourpointthathaslookedatcontinuousdailydoseversuscycling.andthereasonforthatiswhenyoutakecreatineforabout30days,atleastwhenitsaturatesyourmuscleortakingtheloadingphase,ittakesaboutamonthtocomeout.soyou'dhavetoaskresearchparticipantstosaturatethemuscle,waitaroundfor30days,comebackin,doitagain.soit'saverytoughstudytodothetheoriesthere,butagain,we'vegivenitforeverydayfortwostraightyearsandnotseenanynegativeeffects.iwillpointoutcreatinedoesnotdownregulateorstopyournaturalsynthesisinhumans.sobytakingiteveryday,beconfidentthatthemrnaortheproteinexpressionisnotturnedoff.andthat'swhywe'veactuallyseenastudyinparkinson'sdiseaseforfiveyears.itdidn'thaveagreatbeneficialeffect,butagain,nonegativesideeffects.matttullman:gotit.that'sreallyfascinatingthatyourbodyoryourmuscleswillretainitforabout30days.sometimesithinkaboutthat.igoonatwodaytrickandiforgotit,andit'sprobablypsychosomaticthatifeellikeidon'thavethepowerthatididinthegym,butido.sointermsofthedailyregimen,whenyoustarttoseeadesaturatinginstantly,butit'savery,veryslowofframp,isthatwhati'munderstanding?darrencandow:it'ssuperslow.andhere'sacouplestrategies.socreatineisprimarilyfoundinthesetypetwomusclefibersorthelargeoneswetypicallydoduringhighintenseactivities.soifyou'regoingtosay,hey,iamgoingtomexicoforamonthortravelingtoeurope,whatever,andi'mnottakingmycreatinewithme,iwouldsuggestifyou'regoingtobeabletoworkoutexerciseatahighintensity,exercisingatahighintensitywillhelpmaintainthecreatineinthemuscle.it'snotgoingtoincreaseitabovenormallevels,butit'sgoingtohelpmaintainit.that'sonething.thesecondcomesdowntodiet.nowforthosewhodoconsumeredmeat,poultry,seafood,it'saviablestrategyofwhenyou'revacationingtotrytoincreasethatamountinyourdietbecauseforeveryfive,foreverykilogramofiguessmeat,yougetaboutfivegrams.sothatcouldbeafocalpointwhenyou'reonvacationforsomeonelikeyourselforothervegansandvegetarians,you'renotgoingtohavethat.soagain,intenseexerciseisgoingtohelpmaintainit,butyoustillhaveatleast30days,evenifyoujustlaidonthebeachanddidnothingbeforeitcomesback.ifyou'refortunatetogoonvacationforanentiremonthandbeinactive,andthat'sokay,that'sgreat,butmostpeoplewhoaretakingcreatineareusuallyactive.anyactivitywillhelp.themoreintenseyouperform,exercisealittlebitheavierweight,alittlebitmorereps,that'saveryviablestrategytohelpmaintainit.atlasinourmuscleaboutfourweeks,wethinkinthebrainit'sevenslower.andpeoplesay,whydoesitstayinthere?creatineistrappedwhenitgetsintothemuscleorbrain,thecompoundgetsalittletoobigtojustleakout.sothat'swhyittakesaslowtimetosortoftransformintothisbyproductcalledcreatinine.andforthosewatching,they'relike,oh,i'veheardaboutthis.thisiswhymydoctorgetsmadatme.theyusecreatinineasameasureofkidneyfunction,andagain,torepeatmyselfforthosegoingtothedoctor,makesureyoutellyournephrologistorgpthatyou'retakingcreatine.creatineproducescreatinineintheblood.it'sabyproduct,andthat'swhattheymeasureinthekidney.sousuallywhathappensisthedoctorsays,ohmygod,whatareyoutaking?yourkidneysaredestroyed.no,youstopthecreatine.theygobacktonormalinmostcases.i'mnotamedicaldoctor,butthat'susuallywhathappens.sojustmakesureyoutellyourdoctorthatyou'retakingcreatine.matttullman:it'simportanttohaveacandidconversationwithyourdoctoraboutanythingyou'retaking.correct.ihaveheardfromsomanypeoplewheretheydidn'trealizeyou'retakingxoryandallofasuddentheyseethisandit'slike,well,they'reactuallyjusteatingalotofcitrusfruitandithasthiseffect.soifyou'replayingwithyourdietinanywaythat'soutthatnormalkindofbellcurve,ifyouwill,youcouldgetsomeweirdtestresultsandreallyfreakoutyourdoctor,sohavethatconversation.soalotoftimesyouhearthatyoushouldbetakingcreatinewithsomesortofcarbohydrate,maybeevenasimplecarbohydratetohelpwiththeuptakeofthatcreatine.youaremoresodescribingitasalong-term,kindofsaturatethemusclegameinanygivenday,assumingthatyou'retakingcreatine,notinafastedstate,butmaybeyouare,right.isthereanyconsiderationthatyouwouldpaytocombiningcreatinewithcertainmacronutrients?darrencandow:sothere'sreallygoodevidencethatcarbohydrates,highglycemicsugarscanspikeinsulintoahighdegreeandreallyincreasecreatineuptakeintothemuscle.ithinkthat'sprobablysomethingtoconsiderforthehighperformancesport.iwillpointoutthedoseofcarbohydrateneededisprobablynotevengoingtobeconsideredbytheaveragepersonbecauseofeverybody'sphobiawithhighglycemiccarbohydrates.theniceinterestingthingisthatprotein,it'sverygluconeogenic.itwillspikeinsulinaswell,andyougetwaygreaterhealthbenefitsfromplantanimal-basedproteins.soifyouhadtochoosetheone,iwouldalwaysrecommendproteinbecauseyougetsomanyhealthbenefitsfromprotein.butitisinteresting,in1992,theyclearlyshowedthatexercisewasextremelybeneficialforincreasinguptakeintothemuscle.andifyou'relike,well,iliketheexerciseanditakecreatineandmakessensetotakecreatineprobablybefore,during,orafteryouworkoutwhenbloodflowandthosedoorwaysareopen.soialwayslookatcreatinebyitself.ineverreallyworryaboutwhati'mputtingitin.idrinkfivegramswithwaterduringmyworkoutandi'llputitinmybreakfast.attheendoftheday,musclecontractionsseemtobeaveryviablestrategytosortofunlockitspotential.i'dstayawayfromthesimplesugarsunlessyou'reanolympicathleteorsomeonethat'sreallyneedingitbecausethere'salotofconcernsaroundhighglycemicprocessedcarbohydrates,lowglycemicfruitsandvegetableswillhaveaminimaleffect.soattheendoftheday,iwouldsayexercisefirst,proteinsecond,andiprobablywouldn'tevenconsidercarbohydratesasaviablesourcebecausethedosejustneedstobesohigh.that'slikeabagofcandyorhalfaliteroforangejuice.today'ssociety,ithinkwithdiabetesandthingslikethat,iwouldprobablyjustsayprotein,butexerciseisprobablythebestviableoption.matttullman:andbecauseitsoundslikeit'salong-termsaturationgameanyway.imeandrinkinglikeyousay,ahalfliteroforangejuiceeverydayjusttoincreasetheuptakebyacertainpercentagedoesn'treallymakesense.atsomepointyou'rereallyjusttryingtosaturatethemuscleoveralongperiodoftime.andyoumentionedforyou,youaddittoyourbreakfast,yousipitduringtheworkout,soreallyiskindofpre-workout,rightwithinthe15minutesbecauseyouwanttohaveyourbloodpumping.that'skindofthenumberonestrategy.darrencandow:yeah,it'sbloodandthesedoorwaysgetactivated.obviouslywhenyou'recontractingyourmuscle,it'snodifferentthanallowingglucoseinwhenyou'reexercising.soiusuallyhaveitwithahighproteinbreakfastandtheniworkoutintheafternoon,sothat'dbeaboutfiveorsixhourslater,andthenijustdrinkitafterandtheni'llhaveameal.sohopefullywe'relettingpeopleknowit'saveryconvenient,thetimingofcreatineisirrelevant.it'snotlikecaffeine.andsopeoplecantakeitwhentheywant,iftheywanttotakeitrightbeforebedorassoonastheywakeup.itisoneofthesethings.andagain,youdon'thavetotakeitinonebolusoroneamount.youcandivideitupandforthosewatchingthatsay,hey,i'vetriedit,buti'vegottenalittlebitofwaterretentionorsomegitrackirritation,myguessisyou'rejustdrinkingit.putyourcreatinewithfood.aslongasthetemperatureisnotreally,reallyhighoracidic,thatdigestiveprocessescanhelpabsorbit.soihavealotoffemalestakingthreegramsofbreakfast,lunch,dinner,ninegramsfromawholebodyperspective,andthey'vesaidit'sveryviable.itdoesn'ttastelikeanything.there'scandiesouttherenowandthere'sawholebunchofnewevolutionwithcreatine.soithinkit'ssomethingthatindividualscanconsider.matttullman:awesome.iwanttogetalittlebitmorespecificnow,butonelastquestion.forageneralpopulation,whatisyourpreferredtypeofcreatine?ithinkweoftenhearaboutmonohydrate.maybeyoucan,ithinkthere'shydrochloride,there'sprobablygluconate.whataretheprosconsorifyouhaveapreference,whatwouldthatbe?darrencandow:yeah,somonohydrateistheonlyonethat'sactuallybeenassessedrepeatedlytoshowntobesafeandeffective.alltheotherformsormarketedorpurportedformsofcreatine,we'renotevenactuallysureifitiscreatinehavebeenshowntobeeffectivethatway.andthereasonforthatmatttullman:ismarketingoutthere.thatmayormaynotbeaccurate,andican'tbelievethatdarrencandow:thenamegivesitaway.monohydrate,creatinelinkedthewater.whenyouingestit,yousimplydiffusethewaterinthegitract,thehydrochloricacidinyourstomachwilltakethataway.thecoolthingwithcreatineisitreallydissipatesatahigherphthanyourstomach.soitremainsintact,itgoesthroughthestomach,goesthroughthesmallintestine,andwhenitenterstheblood,it'sidenticaltowhat'sbeingproducedbythebrainandliver.sothat'swhythebodyrecognizesmonohydrateissafeandeffective.andthebioavailabilityormeaninghowmuchcreatinegetsthroughyourdigestivetractintothedemandingtissueisnearahundredpercent.soialwaysquestion,whywouldyougooutandspendwaymoremoneyonanotherpurportedproductthatwedon'tknowissafeandeffectivecomparedtotheoldboring,theonlyoneweuseinourlab,it'sthirdpartytested,andisayifit'sahundredpercentit'ssafeandeffective,whymesswithagoodthing?butiguessit'sbeenaroundsince1832.it'skindofboring.peoplesay,weknowaboutit,wegottoflashitup,butweonlyusemonohydrate.matttullman:water'sbeenaroundforawhile,buttheyfiguredouthowtosparkleitthing.howaboutkids?atwhatagewouldyouconsiderit?isthereanystudiesaroundthisforkids?that'saboutthesmallones.darrencandow:soistherealwaysanareaofcautionaroundpregnancyandchildrenandadolescents?justbecauseit'sevolvingandtwooftheleadersinthisarea,andrewjaoandchadgersaintheushaveclearlyshownsubjectivelythatcreatineisverysafeandeffectiveforsportsperformance.andsomeofthehealthmeasuresinchildrenandadolescents,they'recurrentlymeasuringblood,whichwillbethefirsttimewenowlookatkidneyandliverandbloodbiomarkersinchildrentomakesureit'ssafe.staceyeryinaustraliahasshownevenduringpregnancyandforfetaldevelopment,itcanbesafe.andpeoplesay,howisthatpossible?we'llgobacktowhatwe'vetalkedabout.it'snaturallyproducedinthebody.thebodyrecognizesit,andifyoutakealowdose,it'snodifferentthaneatingasalmonsteakoraredmeatsteak.thebodywillprocessit,andthat'sprobablywhyitissafeandeffectiveatlowerdosages.sosomecautionobviouslyneedstobethere.we'rejustnotseeinganyreasonatrecommendeddosageswhyitwouldhaveanydetrimentaleffects.butaloadingphasetwo,achildwouldprobablycausesomeofthoseadverseeffectstwotothreeaday.ican'tseewhyitwould,butagain,weneedtodothosebig,long-termclinicaltrials.matttullman:cool.let'stalkaboutwomen.youmentionedmaybesomeofthebenefitsforpostmenopausalwomen.let'sstartthere,andiguessmaybebecauseyoujustmentionedpregnantorbreastfeedingwomen,ifthere'sanymorecommentsonthat,i'llletyoutakeitaway.darrencandow:sowe'llstartwiththepregnancy.andagain,theyprimarilyuseanimalmodel,andwedon'tknowifcreatinegetstransferredtobreastfeeding,sothat'sanareaofpotentialresearchfocus.butduringpregnancy,itseemstoincreasetheenergystatusforthedevelopingafetusandormother.sothere'satheory.couldsomechildren'srateofprevalencewithinborncreatinedeficienciesorsomeofthosecomplicationsbeoffset?that'sanareaofinterestforsure,butalotmoreresearchneedstobedoneinhumansforsure.asweprogress,there'snotalotofresearchinperimenopausalorpremenopausalfemales.whenwelookatyoungerfemales,theydefinitelyimprovestrength,endurancepower,andleantissuemass.butthebigfocalpointhasbeenonthemenopausaltransitionintopostmenopause.andthetheoryhereiswhentheovariesarehavingcessationofestrogen,you'resimplyleftwiththeadrenalcortexoralittleareaofyourkidneytoproduceestrogen.andmoretimesthannot,it'snotenough.soalotoffemaleswilltakehormoneorestrogenreplacementorothertherapies,butcreatinehasactuallybeenshowntoimprovemuscleandhavehugebenefitspotentiallyforbonehealth.we'veshownintheseclinicaltrialsthattherateofbonemineraldensitylossisattenuatedordecreasedinpost-menopausalfemales,theygetanincreaseinbonestrengthaswellasapreservationoftheskeletonprimarilyaroundthehip.sopost-menopausalfemaleshavebeenafocalpointinourlab,andit'sbeenshownthatexerciseandcreatineisaonetwocombinationfornotonlyimprovingleantissuemassandstrength,butboneiwillpointoutyouwillnotgetanybonebenefitswithoutexercise.socreatinealoneisnotgoingtogiveyouanybonebenefits.exercisehastobethere.exerciseprettymuchhastobethereforallthepotentialbenefitsofcreatineexceptforprobablytheneckup.butagain,thoseindividualsareperformingexerciseoractivitiesofdailyliving,butveryclearthatthedoseforbonerightnowisabouteightgramsormore.wedon'tknowifalowerdoseisaseffective.bonetakesaboutsixmonthstoafullyeartoturnoverfromastatisticalperspective.that'swhyalotofresearchersrefrainfrombonebecauseit'ssoexpensivetodothesestudiesandyoualsoneedreallygoodimaging.butasitstandsrightnow,there'sabout10studiespublished.we'refortunatetopublishthemajority,andallwecansayisthatcreatineandexerciseseemstopreservetheagingskeleton,butitdoesn'tincreasebonemineraldensityatanything.itjustwillhelppreserve.butthatcanhaveimplicationsforoffsettingfractureorfallslateroninlife.matttullman:iwanttogodeepontwothings.youmentionedboneturnsoverinaboutayear.iknowwhatthatmeans,butit'sawildconcept.sopleaseextrapolatethatwearenotstaticbeings.whatisactuallyhappeningasthatboneturnsoverandbecomestotallyaneweveryyear?darrencandow:yeah,actuallyboneismoremetabolicallyactivethanourmuscle.wejustdon'tseebone,right?welookinthemirrorandwe'relike,oh,weseeourmuscleandbodyfat,butunderneath,whenmuscleispullingonbone,wehavethisboneremodelingprocess.wehavecellscalledosteoclaststhatbreakdownalittlebitofcalciumwhenwe'renoteatingalotofcalciuminourdietandmaybewehaveametabolicdiseaseorinflammation,itbasicallymeanswhenourbloodrequiresorourmuscleorheartrequirescalcium,where'sthebiggeststoragearea?it'sourbone.socalciumisusedbyourheart,ourbrain,ourmuscles.socalciumisanessentialnutrient,andwestorecalciuminourbone,butwhenweneedit,theselittlecellssortofshaveawaysomecalcium,itgetsintoourbloodandwhenalltheotherareasofourbodyaresatisfied,wealsohavebonebuildingcells,osteoblaststhattakethatcalciumandrepackageitintobone.soinotherwords,we'realwayssortofremoldingourskeletononadailybasis,butittakesalongtimebeforeyougettonoticeaneffect.fromanimagingperspective,usuallywecanseesomechangeinabout12weeks,butonaverageit'sprobablyaboutsixmonthsormore.soyouneedadexascanoractscantoreallynoticeaneffectthat'sameasurable.soit'sanareaweneverconsider,butit'sahottopicareaforosteoporosisorcaiaorfrailty.andwe'dreallyliketofocusontheold,oldage,maybe80andabove.thoseindividualsarereallypronetometabolicdiseasesandwethinkexerciseandmaybecreatinecanhelpsomewhat.matttullman:yeah,whichbringsyoutothesecondpoint.youmentionedexercise.yougottokeeprepeatingthatthereisnosuchthingasaperfectpilltosolveallofourproblems,gottoputinthework,butwhatdoestheworkmean?andlet'sparticularlyagain,focusonlongevity,focusonbonehealth,right?becausefallingisamajorishighlycorrelatedtobroaderissuesasyouryearsgoon,andobviouslyallcausemortality,right?ifyoubreakahipandyou'reimmobile,yourqualityoflifegoesdownprecipitouslyandthentheprognosisforyourlifelongterm.soit'sreally,reallyimportanttomaintainthatphysicalactivity,butalsotomaintainthestructuralintegrity.whatdoesexercisemeaninthatcontext?becauseiknowjuststandinggravitypushingonyourbonesandmusclesandthatconnectivetissueandthatalonehasbeenshowntoimprovebonedensity,juststanding,walking,butwhatdoyouseeclinically?darrencandow:yeah,sothebestformofexercisefromaboneperspectiveisweightbearingorlowbearing.sojustthinkofweighttrainingorplyometricsorthingslikethat.butisthatviableforalotofclinicalpopulations?youcouldarguemaybeormaybenot.tome,it'salwaysnonsensicalwhenpeoplesay,oh,justdocardio,justdoweights.isay,youshouldbedoingbothforanumberofwholebodyperspectives.andwhenyoudoboth,youimprovebalanceagility.sowhenyousliponalittlebitofice,maybeyoucanwithstandthat.strengthwillobviouslycomefromresistancetraining,andthat'sthenumberonecauseofsarcopenia.andofcoursewewanttolivelonger,soourtelomeresattheendofourchromosomesreallyrespondtobothexercise,butprimarilyaerobics.sofromalifelongperspective,youshouldbedoingboth.werecommend150minutesofaerobicexerciseaweek,twoormoresessionsofresistancetraining.andithinkaviablestrategyistoseparatethosetwo.foralotofpeople.maybeyoudoyourweighttrainingmonday,wednesday,fridayinyourcardiovascularexercisetuesday,thursday,sunday,orwhicheveritis,whatever'sthemostviableforyou.butithinkbothareeffective.ifyouhadtochooseonethough,iwouldleantowardsresistancetrainingbecauseresistancetrainingwillgiveyouthevastmajorityofthebenefitsfromcardio,butitalsogivesyouthebeneficialeffectstobone,muscleandstrength,whichforthemostpart,cardiovascularexercisewon'tdo.ithinkofcardiovascularexerciseasbeneficialforfatburning,longevity,cognition,hearthealth,diabetes,thingslikethat.butireallypromotebothanytimewecanfromahealthperspective,bothmodalitiesareveryimportant.matttullman:gotit.thinkingaboutfemalesforalittlelonger,areanyspecificbenefitstowomenatanypointinageintermsofhormonalresponsestocreatine?darrencandow:there'snotmuchevidencetosuggestthatreineinfluenceshormonesdirectly.there'sbeenacouplestudiesandwe'vedoneonethathasshownaninsulin-likegrowthfactor.that'skindofananabolictypeofhormone,butitcandisruptestrogen,butwedon'tknowwhythatis.sooverall,there'sminimaltonoevidencethatcreatinecaninfluenceanabolicorcatabolichormones.sofortheaveragepersonconcernedwiththat,theevidenceisnotthereandit'snotsupportinganybigissuewhatsoever.matttullman:gotcha.andonelastveryimportantquestion,waterretentionstrategies.youtalkedabouttheintracellular,well,i'lljustaskyoubecauseasyousaid,there'ssomanybenefits.andtheniwanttotalkalittlebitaboutthe,andhearthealthjustaswewrapup.butforthosewomenwhoarehesitantortheystarttheprocessandtheyseethemselvesbigger,iseemyselfinthemirrorandilikethelargersize,buticanseewhythatmaynotbethegoal.whatstrategiesarethere?darrencandow:yeah,ithink,andagain,thisisfromthehealthyindividualperspective,let'sstartwiththreegramsaday,butiwantyoutodividethatupintotwo1.5dosagesinthemorningandeveningthat'sgoingtohaveaminimalosmoticeffecttothemusclestartanddothatformaybesevento14days.seehowyou'retoleratingit.ifyoudon'tnoticeanyfluctuationsonthescale,thenmoveuptofivegrams.butistillwantyoutodividethatupinto2.5dosages,sothesamestrategy,justalittlebitmoreinthemorningandevening.andthenifyounotice,hey,ididthatfortwomoreweeksafterthat,youcanmoveituptomaybeifyouwanttodothe10gramsfromawholebodyperspective,3,3,3oralittlebitmoreatsupper,ithinkdividingitupormorefrequentsmallerdosages,itwon'tcauseasmuchdragpersession.you'llstillaccumulateinthemuscleandthathopefullywilltrickletotheboneandbrain.andithinkthat'saveryviablestrategy.whatwe'veseeninthepastisifyoutakethedosethat'stoohighallatonce,thatcancausesomeofthedisruptions.butbytakingsmaller,morefrequentdosages,wespeculateandwe'veheardfromalotofpeople,it'sverytolerableandnoadverseeffects.matttullman:cool.iknowwe'regoingtorunoutoftime,butiwanttomakesurewespendalittlebitoftime.youmentionedtheparkinson'sstudy.therewasn'tagreatdealofbenefitsthere,butiremember,well,i'llletyouriffonthesamedirectionyouwant,butpeopledon'tconsiderthefactthatthebrainandtheheartaremusclesandthebraininparticularconsumes.imean,youprobablyknowthestatistic,i'veforgottenit,butatremendouspercentageofourtotalmetabolicburnisourbrain.itisincrediblyenergyintensive,andattheendoftheday,creatineisverymuchrelatedtoenergymanagement.telluswhatarethebenefitsthatwecanseeintheclinicaldataaroundheartandbrainhealthoverthelongterm?darrencandow:yeah,soyou'reabsolutelyright.thebrainisonlyabout2%ofourbodyweight,butusesup20%ofourenergyperday.andthat'sjustnormal.ifyou'remetabolicallystressed,sleepdeprivation,workingovernight,youhavechildrenrunningaround,you'reup.sothebrainisalwaysstressedandthebrain,justlikemuscle,usescreatinetomaintaintheenergystatusofourselves.andwhenthebrainisstressedallthroughthoseexamples,evenduringcovid,thatcanreallycausesome,whatwethink,somebraindisruption.sowhenyoulookatsomeofthemetabolicdiseases,depression,anxiety,concussion,thoseneurophysiologicaldiseases,theytypicallyhaveacommondenominator.theirbraincreatinestoresarereducedcomparedtoahealthycontrol.sooneofthetheoriesisifyousupplementthedietwithcreatine,itwillgetthroughtheblood-brainbarrier.it'sveryslow.it'sabouthalftheamountisinthemuscle,butitcanaccumulate,andthatmayhelpexplainwhywe'restartingtoseesomebeneficialeffectsincertainconditionsorpopulationswherethebrainisstressed.olderadults,hypoxia,sleepdeprivationcometomind.butwhenthebrainisnotstressed,ifyoutakeayounguniversitystudentsleepingwell,they'renotgoingtoseeanynoticeablebenefitsfromcreatine.weseethebestevidencewhenthebrainisstressed,andthat'salsoreferredtoastheheart.there'sbeensomereallygoodstudiesoutnowshowingthatthere'snodetrimentaleffectstocardiovascularfunction.we'veshownthatitcanimprovestrokerehabilitation,andthenfromtheheartbeingacardiacmuscle,ithasacton,mycin,allthesecellularthingsjustlikeourbicepsdo,butitcanusecreatinetomaintaintheenergystatusoftheheartaswell.anditcouldhavehugerehabilitationapplicationforheartfailureorindividualsthathavesufferedanginaorarecardiacarrhythmias.sothere'salotofpotential,butthebrainseemstobetheareaoffocusrightnow.andweputitwiththatbigpaperheadsuponcreatine.wespeculatewhywe'renotseeingalotofbenefitsforalzheimer's.there'sactuallyneverbeenastudyinhumansbecauseyouneedsuchalargesamplesize,andit'sverydifficulttogetthoseindividualsfromdepressionandanxiety.there'ssomepromisingeffects,butonlywhenincombinationwithamedication,creatinehasneverbeenshownandneverwillprobablybeshowntooffsettheeffectsofnomedicationforthosediseasesorconditions.sothat'swhyithinkexercise,creatinemedicallysupervised,you'regoingtoprobablyseealotmorecomingoutinthenext20or30years.matttullman:i'lladvocateforyoutobethefirsttotrytoprovethatmentalhealthwithoutanysortofpharmaceuticalinterventioncouldbesolvedthroughexerciseandsomereine.i'mabigfanofthethinkingthatexerciseandsunshinemaywellbethebestantidepressantsintheworld,andthey'rethecheapest,butawesome.well,darren,thankyousomuchforgivingusthisdeepdive.i'msoexcitedaboutyourworkandyoureffortstodispelsomeofthemythsaroundcreatine.isthereanythingthatididn'task,anycalltoaction,anywaywecansupportyourwork?andiguesslastbutnotleast,wherecanfolksfindyouiftheywanttofollowsomeofyourworkmoreclosely?darrencandow:yeah,no,andagain,thankyouforhavingme.itwasgreat.wehaveabunchofstudiesthatareupcominginagingindividualsinlong-termcarefacilitiesandthetimingofcreteam,we'rereallygoingtosortofanswerthat.butiftheywanttofollowme,probablyoninstagramatdr.darrenhandisthebestwaytodoit.itrytopostalotofresearch,notjustoncreatine,buttheretohelpimprovehealthyagingandlongevity.soatdr.darrencandleisprobablythebestway.yeah.matttullman:awesome.well,thankyousomuchagain,dan.really,reallyappreciateitandlookforwardtofollowingyouthere.darrencandow:great.thankssomuch.

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Unlocking Longevity: 4 Often-Overlooked Nutrients Essential for Plant-Based Vitality
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unlockinglongevity:4often-overlookednutrientsessentialforplant-basedvitalitymedicallyreviewedbydr.joelkahn,md—writtenbydoughay—publishedapril4th,2024whentalkingaboutnutrientsessentialforlivingvibrantly—especiallyforthelongterm—it’snearlyimpossibletozeroinonjustafew. vitaminb12,forexample,iscriticalforthesynthesisofredbloodcells. magnesiumsupportsyourmetabolism,energy,andproteinproduction. vitaminsc,d,k,a…eachplayacriticalroleinkeepingyouhealthy,energized,andhappy. andthelistgoeson.butforplant-basedeaters,thereareafewessentialnutrientsyourarelyhearabout.oftenoverlookedbecausethey’reeitheravailableinsomeamountthroughplantfoods,orbecausetheyaren’tthehotnutrientofthemoment. todaywe’regoingtodigintofournutrientsyou’reprobablynotthinkingabout,butshould.  (sidenote:complementessentialcontainsthe8hard-to-getnutrientsforplant-basedeaters—likevitaminsb12,d3,andk2.i’mnotincludingallofthoseherebecausemostofthemarealreadyonthetopofpeople’smind.) 1.creatine:theunseenenergizer creatine—affectionatelyreferredtoas“musclecandy”bymanystrengthandperformanceathletes—playsaroleinhealthandlongevityfargreaterthanmakingyoulookshredded. creatineisstoredinthemuscleswhereit’susedforenergyproduction. asmusclemassandstrengthdeclinewithage,increasedcreatine(withorwithoutresistancetraining)canincreaseagingmusclemassandstrength.arecentmeta-analysisofstudieslookingatfallriskinagingadultsfoundthatcreatinemaydecreasetheriskoffallsandsubsequently,reducetheriskofbonefractures. butthelatestresearchisn’tjustlookingatmusclemassandstrength. a2022meta-analysisexploringtheeffectsofcreatinesupplementationonmemoryperformancefoundthatcreatineimprovedmeasuresofmemory,withthemostsignificantimprovementscominginolderadultsaged66-76. challengesforplant-basedeaters wegetcreatinetwoways: ourbodiessynthesizeabout1-3gramsofcreatinethroughtheliver,pancreas,andkidneysomnivorousdietsprovideadditionalcreatinefrommeatandfish.redmeatcontainsabout1to2gramsofcreatineperpound(2.2kg),andfishcontainsabout1to4.5gramsperpound,withvariationdependingonthetypeoffish. theresultisthatmostomnivoresgetroughly2-4gramsofcreatineperday,andvegetariansandvegansabouthalfthat,missingoutonmanyofthebenefitsofhighercreatinelevels. howtogetitonaplant-baseddiet asnotedabove,ourbodiesnaturallysynthesizesomecreatine,butunfortunately,noplantfoodsnaturallycontaincreatine. thebestapproachforplant-basedeaterstoincreasecreatinelevelsisthroughhigh-qualitycreatinemonohydratesupplementation. creatinemonohydrateisoneofthemostusedandwell-researchedsupplementsavailable,andhigh-quality,purecreatinemonohydratehasbeenshowntobesafeandeffectiveforlong-termuse. 2.omega-3fattyacids:heartofvitality whilecomplementhasbeenbeatingtheomega-3drumforyears,focusingondhaandepaisstilluncommon. omega-3fattyacids,specificallyepaanddha,arecrucialforthehealthofalmosteverycellinyourbody,makingtheirdailyconsumptionessentialforfeelingyourbest.theyplayasignificantroleineverythingfrombrainhealthtomanagingyourcholesterolandsupportingyournervoussystem. akeybenefitofomega-3s,onethatwe'reonlybeginningtofullyunderstand,istheirabilitytomanagelow-grade,systemicinflammation,whichisassociatedwithnumerouschronicconditions,includingalzheimer'sdisease.someofthestrongestresearch,however,showsevidenceoftheireffectivenessinpreventingandaddressingheartdisease. challengesforplant-basedeaters aplant-baseddietisrichinomega-3s,butthemostcommonsources(likeflaxorchiaseeds)provideala,whichthebodymustconverttoepaanddha.andunfortunately,ourbodiesareveryinefficientinconvertingala. researchsuggeststhatlessthan1%ofalaisconvertedinto“physiologicallyeffectivelevels”ofdhaorepa.abloodtestcandiagnosehowwellyouconvertalaintodhaandepa;thevastmajorityofpeoplecannotdosoadequately. howtogetitonaplant-baseddiet focusonflaxseeds,chiaseeds,andwalnutsforala,whichcanbeconvertedintodhaandepainsmallamounts. however,themosteffectivewaytoincreasedhaandepaonaplant-baseddietisthroughanalgae-basedsupplementation. sidenote:fisharerichinomega-3sbecausetheyeatalgaeandmarineplants,whichistherootsourceofhigh-qualitydhaandepaomega-3s. 3.choline:anutrientwithmanybenefits cholineissooverlookedthatitwasn’tuntil1998thattheinstituteofmedicineacknowledgeditasarequirednutrient. becauseithasasimilarstructure,cholineisoftengroupedwithbvitamins.butitisneitheravitaminnoramineral. cholinesupportsseveralcriticalfunctionsinthebody,includingbrainhealth,liverfunction,andmetabolism. itisparticularlyimportantformaintainingthestructuralintegrityandsignalingfunctionsofcellmembranes. cholineisalsocrucialforthesynthesisofacetylcholine,aneurotransmitterinvolvedinmemory,mood,musclecontrol,andotherbrainandnervoussystemfunctions. challengesforplant-basedeaters yourlivercanproducesmallamountsofcholine,butmostpeoplegetthemajoritythroughfood. cholineisprimarilyfoundinhighconcentrationsinanimalproducts,suchaseggs,liver,andmeat,posingachallengeforthoseofusfollowingaplant-baseddiet. howtogetitonaplant-baseddiet whilenotatthelevelsofsomeanimalproducts,thereareanumberofgoodplant-basedsourcesofcholine: soybeans(cooked,1cup):containsabout107mgofcholinetofu(firm,1/2cup):containsapproximately35mgofcholinequinoa(cooked,1cup):containsaround43mgofcholinebroccoli(cooked,1cup,chopped):containsabout63mgofcholinecauliflower(cooked,1cup,chopped):containsabout48mgofcholinebrusselssprouts(cooked,1cup):containsabout63mgofcholine supplementsarealsoanoption.somepeoplemostatriskofadeficiencyincludeenduranceathletes,postmenopausalwomen,andpregnantwomen.highdosesofsupplementalcholinemayraisebloodlevelsoftmao,potentiallyadversetocardiovascularhealth.alwaysconsultyourhealthcareprovider—checkingabloodleveloftmaowhentakingtheseisaconsideration. 4.selenium:theimmunebooster seleniumisatracemineralthatplaysacrucialroleinprotectingthebodyfromoxidativestressandinfections,thankstoitsantioxidantproperties. itsupportsimmunefunction,thyroidhealth,andplaysaroleindnasynthesis. adequateseleniumintakeisessentialforthyroidhormonemetabolism,whichregulatesgrowth,energy,andmetabolism. challengesforplant-basedeaters theseleniumcontentinplant-basedfoodscanvarysignificantlydependingontheseleniumcontentofthesoilwheretheplantsaregrown.thiscanmakeitchallengingforthoseonaplant-baseddiettoconsistentlygetenoughselenium,especiallyinregionswherethesoilislowinselenium. howtogetitonaplant-baseddiet thereareahandfulofplantfoodsrichinselenium,mostnotably,brazilnuts. justoneortwobrazilnutscanprovidethedailyrecommendedintake. otherplant-basedsourcesincludewholegrains,brownrice,sunflowerseeds,mushrooms,andspinach,althoughinmuchsmalleramounts. note:seleniumisincludedincomplementessentialpreciselybecauseofhowimpactfulitcanbeforyourvitalityandlong-termhealth.researchsuggeststhatvegetariansandplant-basedeatersareataparticularlyhighriskofdeficiency. amindfulapproachtolongevityandvitality aplant-forwarddietisanutrientpowerhouse,andbysimplyeatingmostlyplants,you’refillingyourbodywithpowerfulvitamins,minerals,andnutrientsforlivingalong,healthylife. butasitgoeswithanydiet,youshouldalsobemindfulofareasofweaknessduetolifestyle,accesstocertainfoods,orpersonalneeds. withalittlethoughtfulnessandplanning,youcanensureyou’remeetingyourneedstoenjoysustainedenergy,reduced.

Unlocking Longevity: 4 Often-Overlooked Nutrients Essential for Plant-Based Vitality

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Plant-Based Chocolate Banana Protein Brownies
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veganchocolatebananaproteinbrownies(withgreens!)by:complementifwecalledthese"proteinandgreensbrownies,"noonewouldtrythem.buttrustuswhenwesaythatyouwanttotrythese.they're...✅delicious✅healthy✅fillingandyes,theyincludegreens.frombroccolisprouts,spinach,andmore... howcantheyincludegreensandbesodelicious,youask?trythemforyourselftofindout.(it'llbe20minuteswellspent,wepromise.)viewthispostoninstagramapostsharedbycomplement(@complement)ingredients: 4mediumripebananas1/2cupcreamyalmondbutter2tbspunsweetenedcocoapowder½cuporganicchocolateproteinpowder2tbspdailygreenspowder1/4tsppumpkinpiespice(orcinnamon)3tbspalmondflakesoptional:formoresweetnessadd1tbspmaplesyrup directions heattheovento350fandaddparchmenttoyourbakingdish(around7"x9"works)inalargebowlorelectricmixer,mashbananasuntilsmooth.addtherestoftheingredients,exceptforthealmondflakes,andmixuntilsmooth.foldin2tbspofthealmondflakes.pourthebatterintobakingdishandspreadevenly.bakefor15minutes.sprinkletherestofthealmondflakesontop.bakeforanother3minutestobrownthealmonds.letcoolbeforeserving.sliceandservewithextracinnamonandberries.

Plant-Based Chocolate Banana Protein Brownies

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How to Know if You’re Getting Enough Iron on a Plant-Based Diet (And How Your Approach Should Change As You Age) 
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thelowdownonomega-3s—howimportantaretheyforplant-basedeaters?howtoknowifyou’regettingenoughirononaplant-baseddiet(andhowyourapproachshouldchangeasyouage)medicallyreviewedbydr.joelkahn,md—writtenbydoughay—publishedjan19th,2024 "outofnowhere,i'movercomewithcripplingfatigue."thatwastheopeninglinefromanemailwereceivedfromsarah,a53-year-oldwomanfromnewhampshire.sarahisactive—sherunsafew10ksandhalfmarathonseachyear—andhasbeenthrivingonawholefoodplant-baseddietforthepastfouryears.butwhenshewroteus(whilewaitingonbloodresultsfromherdoctor),shewasdesperateforanswers.aswelaterdiscovered,sarahwasdeficientiniron,anessentialmetalforalllivingthings.toolittleironcancauseissuesfromyourbraintoyournails(includingthefatiguesarahwasexperiencing),buttoomuchcanbeequallyasdangerous.solet'sgettothebottomofwhyironissoimportant,howyoucanavoidsarah'ssituation,andthebestplant-basedsourcestosupportyourlong-termhealth. whatirondoes(andwhyit'simportantforyourhealth) theroleofironisrathersimple:itformshemoglobin,avitalproteinfoundinredbloodcells.hemoglobin'sprimaryfunctionistocarryoxygenfromthelungstothebody'stissuesandreturncarbondioxidefromthetissuesbacktothelungs.(interestingsidenote:hemoglobinisalsoresponsibleforthevibrantredcolorofbloodwhenit'sexposedtooxygen.)adeficiencyinhemoglobinoftenleadstoanemia,characterizedbysymptomslikefatigue,weakness,shortnessofbreath,andpaleskin,asthebody'stissuesandorgansdon'treceiveenoughoxygen.ontheflipside,maintainingadequatelevelsofironpresentsanumberofbenefits,likeenhancedenergyandvitalityimprovedfocusandmemorystrongerimmunityelevatedmoodandmentalhealthsimplyput,youneedirontosurvive,andyouneedadequateirontofeelyourbest. hemevs.non-hemeiron,understandingthedifference youmayhaveheardtheargumentfrommeateatersthatplant-basedsourcesofironaren'tadequate.andwhilethat'snottrue,therearedifferencesbetweenthetwotypesofdietaryiron:hemeironhemeironconstitutesapproximately40%oftheironinmeat,poultry,andfish.hemeirongetsitsnamebecauseit'sboundtoahemegroup,acomponentofhemoglobinandmyoglobinfoundinanimalmuscles.thisbindingallowsittobehighlybioavailable(absorbedatarateofapproximately15-35%).whileabsorbedatahighrate,recentresearchhashighlightedthepotentialdangersofhemeiron.excessiveconsumptionofhemeironhasbeenlinkedtocertainhealthrisks,includinganincreasedriskofcolorectalcancer.non-hemeironnon-hemeiron,ontheotherhand,istheformfoundinplant-basedfoodslikelegumes,grains,nuts,seeds,andvegetables.italsoaccountsforthemajority—about60%—oftheironinanimaltissue.theargumentagainstplant-basedsourcesofironcomesfromthefactthattheabsorptionrateofnon-hemeironissignificantlylower,rangingfrom2-20%.whysuchabigrange?theabsorptionrateisinfluencedbyvariousdietaryfactors.forinstance,certaincomponentsinfood,likephytatesfoundingrainsandlegumes,caninhibitnon-hemeironabsorption. shouldvegansandvegetariansworryaboutgettingenoughiron? withsuchalowabsorptionrateofnon-hemeiron,doesthatmeanplant-basedeatersareroutinelynotgettingenough?asalways,there'snuance.thecurrentrecommendeddietaryallowances(rdas)ofironforomnivorousadultsaged19-50are:8mgformen18mgforwomen27mgforwomenduringpregnancy9mgforwomenwhoarelactatingbutforplant-basedeaters,therdasare1.8timeshigher.nowbeforeyoupanic,thatsoundsalittlescarierthanitactuallyis.manyplantfoods(likeleafygreens)areveryrichinnon-hemeiron,andthereareafewwaystoincreasetheabsorptionrate,likeconsumingvitamincalongsideiron-richplantfoods.sohowmuchironshouldvegetarians,vegans,andplant-basedeatersstrivefor?followingtherecommended1.8xthestandardrdaforpeopleaged19-50,itwouldbe:14.4mgformen32.4mgforwomen48.6mgforwomenduringpregnancy(importantnote,thisisapproachingtheupperlimitoftolerableintake.alwaysconsultyourhealthcareprofessionalbeforesupplementingwithiron.)16.2mgforwomenwhoarelactatingwhilethatmaysoundlikealotonpaper,hittingthesebenchmarksthroughawholefoodplant-baseddietisn'tincrediblydifficult. howdoyourironneedschangeaftertheageof50? remembersarahwhowrotetheemailthattriggeredthispost?beingover50,herrdaforironisactuallylessthanthoselistedabove.forboth50+menandwomenomnivorous,therdais8mg,whichmeansplant-basedeatersshouldgetatleast14.4mgperday.butstudiesshowthatasyouage,yourironmetabolismchanges.theresultishigherratesofanemia,especiallyintheelderly.(thiswaslikelysarah'sproblem,evenat53).intheunitedstates,studiessuggestthataround11%ofmenand10%ofwomenaged65andolderexperienceanemia,approximatelydoublingbytheageof85.moreover,inresidentialandnursinghomesettings,theincidenceofanemiaisevenhigher,withratesreachingbetween50%and60%. howtoincreaseironabsorptionfromplant-basedfoods imentionedearlierthereareafewtechniquestoincreaseyourabsorptionofiron.herearethebestresearch-backedoptions:incorporatevitaminc-richfoods:eatingfoodshighinvitamincalongsidenon-hemeironsourcescanboostironabsorption.thisisduetovitaminc'sabilitytoconvertnon-hemeironintoaformthat'smoreeasilyabsorbedbythebody.sproutorfermentedyourgrainsandlegumes:sproutingorfermentingyourgrainscanreducethelevelsofphytates,naturalcompoundsknowntoimpedeironabsorption.limitcoffeeandteaduringmeals:ananalysisofover27,000koreansfoundthatconsumingcoffeeandteawithmealscaninhibitironabsorption. shouldyousupplementaplant-baseddietwithiron? supplementsplayanimportantroleinhelpingsomevegetarians,vegans,andplant-basedeatersgetadequateamountsofiron.butbecauseironhasanupperlimitoftolerableintake,ablanketstatementthatallplant-basedeatersshouldsupplementwithironisirresponsible.men,women,variousagegroups…weallhavedifferentneeds,andgettingtoomuchironcanbejustasdangerousasgettingtoolittle.infact,thisiswhywedon’tincludeironincomplementessential,inspiteofthefactthatmanypeoplecouldbenefitfromit.tobestunderstandwhetheryoushouldtakeanironsupplement,werecommendtotakeabloodtestandconsultyourhealthcareprovider.increasingyourironintakethroughrealfoodsisagreatwaytoreduceyourriskofanemiawithoutadedicatedsupplement. iron-richplant-basedfoods legumeslentils:6.6mgpercup(cooked)chickpeas:4.7mgpercup(cooked)tofu:6.8mgpercup(raw,extrafirm)black-eyedpeas:4.3mgpercup(cooked)nutandseeds:pumpkin:2.5mgperouncesesame:1.31mgpertablespooncashews:1.9mgperouncealmonds:1.1mgperounceflaxseed:1.6mgperouncevegetables:broccoli:1mgpercup(cooked)brusselssprouts:1.8mgpercup(cooked)sweetpotatoes:2.2mgperlargepotato(peeled)whitemushrooms:2.7mgpercup(cooked)leafygreens:spinach:6.4mgpercup(cooked)kale:1.2mgpercup(raw)swisschard:3.9mgpercup(cooked)beetgreens2.7mgpercup(cooked)wholegrains:quinoa:2.8mgpercup(cooked)spelt:3.7mgper100g(flour)oats:1.2mgpercup(cooked)note:nutrientamountsmayvarydependingonthesource. 5plant-basedrecipesrichiniron  sarahreversedheranemia—youcanavoiditaltogether whatshouldyoumakeofallthis?noquestionthatmaintainingproperlevelsofironisessentialtolivingahealthy,vibrantlife.andwithpropercareandattention,plant-basedeatersshouldhavenomoretroublehittingrdasthananyoneelse.ensureyou'regettingtherecommendedamount—eitherthroughwholefoodsoranironsupplement—andgetyourbloodtestedperiodicallytocatchanychangesinyourbody'sabilitytoabsorbiron. 50%ofyourrdaofironinasingleglass wantasimple,flexiblewaytohelpensureyou'regettingtheessentialnutrientsyourbodyneedstothrive?recenttestingshowedthatdailygreenscontainsupto50%ofyourrdaofironperserving.thedelicious,non-grassytasteofdailygreensplacesplant-basedironandsuperfoodgreensonautopilot.

How to Know if You’re Getting Enough Iron on a Plant-Based Diet (And How Your Approach Should Change As You Age) 

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HSA/FSA Complement Reimbursements through Truemed
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complementisnowhealthsavingsaccount(hsa)andflexiblespendingaccount(fsa)eligibleby:complementwe'vepartneredwithtruemedtomakecomplementeligibleforhealthsavingsaccount(hsa)andflexiblespendingaccount(fsa)spending,whichcansaveyouupto40%oneachorder. savemoneyonessentialnutrients,supportyourlong-termhealthandenergy,andtakefulladvantageofyourfsaandhsabenefits.takethetruemedsurveytakethetruemedsurveywantmoredetails? here'saquickfaq:1.whatistruemed?yourhsa/fsafundscanbeusedformorethanjustmedicalbills,andtruemedpartnerswithhealthcompanies(likeus)toquicklyandeasilyhelpyoudetermineifyou'reeligibletouseyourpre-taxfundsoncomplement.2.howlongdoesittaketogetapproved?thesurveyonlytakesabout2minutestocomplete,andyou'llhearbackfromtruemedwithin24hoursaboutyourapproval.ifapproved,you'llreceivealetterofmedicalnecessitytosubmitforreimbursement.3.howlongdoesmyletterofmedicalnecessitylast?yourletterwillbevalidfor12monthsbeforeitwillneedtoberenewed.4.canigetreimbursedforpreviousorders?truemedissetuptohelpyougetreimbursedforyourrecentpurchase,andqualifyyouforreimbursementonfuturepurchase(likesubscriptionrenewals).theremaybeoptionsforreimbursementonpreviousorders,butthatwilldependonyourhsa/fsaprovider.thebestwaytogetstartedisthroughthetruemedsurvey. 

HSA/FSA Complement Reimbursements through Truemed

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Complement Launched a No-Purchase Necessary Holiday Campaign to Feed Kids Globally
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complement'sno-purchasenecessaryholidaycampaigntofeedkidsglobally;pledgedtodonate1,000,000plant-basedmealsby:complementdenver,co,november16th,2023--astheholidayseasonapproaches,complement,aleadingproviderofsustainableandplant-basedproducts,istakingauniqueapproachtogift-givingthatembodiesthetruespiritoftheseason.thisyear,complementisthrilledtoannounceaheartwarmingholidayinitiativethatnotonlymakesadifferenceinthelivesofchildreninneed,butalsoencouragesusalltogetbacktothetruemeaningoftheholidays.forthepastyear,complementhasdonatedonemealforeveryproductthathasbeenpurchasedfromtheirwebsite.recently,complementsurpassedthemilestoneof50,000plant-basedmealsdonatedtochildreninneed,andsincethenannounceditsambitiouspledgetodonateatotalof1,000,000meals.inthespiritofthispledge,theyhavecreatedano-purchasenecessaryholidayinitiative.fromnovember16thtodecember25th,complementisinvitingeveryonetoparticipateinaninitiativethatcombinesthejoyofgiftingwiththepowerofgivingback.foreveryemailsign-upreceivedduringthisperiod,complementwilldonateaplant-basedmealtochildreninneedacrosstheworld.theholidayseasonistraditionallyatimeforcomingtogether,givingthanks,andspreadingjoy.unfortunately,amidstthefrenzyofblackfridayandcybermonday,it'seasytolosesightofthetruespiritoftheseason.thisyear,complementisencouragingpeopletostepbackandconsiderthelessfortunateamongus."it'sasimpleactwithaprofoundimpact,"saysmatttullman,co-founderandceoofcomplement,"therearecountlesschildrenindevelopingcountrieswholackaccesstobasicnecessitieslikefoodandcleanwater.ourinitiativeisaboutcomingtogetherasacommunityandsharingourblessingswiththosewhoneedthemthemost."thisheartwarminginitiativeisn'taboutmakingapurchaseoramonetarydonation;it'saboutmakingacommitmenttodogoodintheworld.bysigningupforcomplement'snewsletterduringtheholidayseason,you'renotjustjoiningamission;you'rebecomingpartofaglobalmovementtomaketheworldabetterplace.complementhaspartneredwithfoodforlifeglobaltoensurethateverydonatedmealreachesachildinneed.theinitiativealignswiththecompany'scorevaluesofsustainability,compassion,andplant-basedliving.formoreinformationaboutcomplement'sholidayinitiativeortosignupfortheirnewsletter,pleasevisithere].aboutcomplement:complementisasociallyconsciousbrandcommittedtoprovidinginnovative,cleanandsciencebackednutritionsolutionstocomplementaplantbaseddiet.byadvocatingandofferingsustainablenutritionproducts,complementstrivestoencouragehealthiereatinghabitsandreducetheenvironmentalimpactassociatedwithtraditionalfoodproduction.withadedicationtomakingapositiveimpact,complementbelievesinthepowerofsmallactionsthatcancollectivelycreateabetterworld.aboutfoodforlifeglobal:foodforlifeglobalservesastheinternationalheadquartersforaninternationalnetworkofover250affiliateprojectsin65countries.foodforlifeglobalcurrentlyservesover1millionplant-basedmealsdaily.todate,foodforlifeglobalhasservedover8billionfreemealsandistheworld’slargestfoodrelieforganization.fflg'smissiontoaddresstherootcauseofhungerandothersocialissuesthroughteachingequalityofalllifethroughtheliberaldistributionofplant-basedmealspreparedwithlovingintention.ourprojectsalsoincludedisasterrelief,plant-basednutritionadvocacy,eco-farming,schooling,animalrescue,andanimalcare.

Complement Launched a No-Purchase Necessary Holiday Campaign to Feed Kids Globally

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Harnessing the Power of Plant-Based Nutrition as Medicine for Longevity with Dr. Laurie Marbas, MD - Plantapalooza Longevity
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harnessingthepowerofplant-basednutritionasmedicineforlongevitywithdr.lauriemarbas,mdby:complement"moderationkills.ifyouwant100%oftheeffects,you'regoingtohavetodiveintothedeependofthepool."whenitcomestopromotingadietandlifestyleoptimizedforlongevityanddiseaseprevention,dr.lauriemarbas,mdisn'tafraidtosayitlikeitis.whichisexactlywhatshedoesintoday'splantapaloozainterview.dr.marbasdivesintosupplementationandreductionism,valuesandmotivation,thetopfoodsforlongevity,andmore.watchit,here:here'swhatwediscuss: whyisplant-basednutritionsoimportantsupplementationandreductionism-whatyoushouldknowtolivelongerhowdoyousetupyourpantry?whatdoyouvalue?whyplantfoodshelppreventthetopfiveleadingchronicdiseaseshowdoesaweightlossgoalchangeyourlong-termmacronutrienttargetsthefourfoodstoeatforlongevityandthefoodsyoushouldabsolutelyavoidthetruthaboutalcohol

Harnessing the Power of Plant-Based Nutrition as Medicine for Longevity with Dr. Laurie Marbas, MD - Plantapalooza Longevity

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The Single Most Important Thing You Can Do to Increase Your Lifespan, According to the Blue Zones with Dan Buettner - Plantapalooza Longevity
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thesinglemostimportantthingyoucandotoincreaseyourlifespan,accordingtothebluezoneswithdanbuettnerby:complementwhat'sthesinglemostimportantthingyoucandolivehappierandhealthierforlonger? danbuettner,bestsellingauthorofthebluezonesandhostofthehitnetflixseries,hasananswerthatmaysurpriseyou. (hint:it'snotaplant-forwarddiet.) afterfivedaysoflife-changingadviceonhowtoeat,meditate,andmoveforlongevity,dan'stakeisremarkablysimple. andyet,itpullseverythingtogether. watchtoday'sinterview,here: wepulledouttheclipabovebecauseitperfectlybringstheadviceoftheplantapaloozalongevitysummittogether. butdanhasalotmoretoshareaboutlivingalong,happy,andhealthylife. inthefullinterview,danbuettnerdiscusses: whythebluezonesdietpromotesaplant-baseddiet,evenwhennotallbluezonesare100%plant-basedadayinthelifeofdanbuettner,strivingtoliveto100theimportanceofcommunityforlong-termhealththe80%ruleshouldyougotothegym? watchthefullinterview,here:

The Single Most Important Thing You Can Do to Increase Your Lifespan, According to the Blue Zones with Dan Buettner - Plantapalooza Longevity

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The Longevity Fitness Blueprint with Matt Frazier - Plantapalooza Longevity
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thelongevityfitnessblueprint:howtocreatealong-termfitnessplantoextendyourhealthspanwithmattfrazier by:complementmostscientistslookatlongevityallwrong. theyzeroinonthetotalnumberofyearswelive,wheninreality,whatmostofuscareaboutislivingahealthyandhappylife. whetherwedieat85or105,thoseyearsonlyreallymatterifwespendthemhappily—playingwithourkidsandgrandkids,hikingourfavoritetrail,travelingtheworld,orescapingintogoodbooks,movies,andperformancesthatlieahead. andwhenitcomestoextendingyourhealthspanandthejoyyouexperienceduringit,fitnessplaysjustasbigofaroleasnutrition. youmayhaveheardthestatisticthat21%ofpeopleover65whobreaktheirhipdiewithinthenext12months.notonlybecauseofpotentialcomplicationsfromthebreak,butbecauseofthelifestyleshiftthatcomesfromlimitedmobility. fitnessisanindicatorofcardiovascular,metabolic,musculoskeletal,andimmunehealth—whichinandofitselfwillhelpyoulivelonger—butarguablymoreimportantly,italsoplaysadirectroleinyourqualityoflife. beingactive,independent,andpain-freeiskeytohappinessandhealthformanyofus,andisonlyobtainablethroughmaintainingacertainleveloffitnessasweage. sohowdowemaintainahighleveloffitnesslateinlife? inthelongevityfitnessblueprintioutlineasimplestructuretohelpyoubuildandmaintainfitnesswithlong-termhealthasthegoal. what'sincludedintheguide: whymostfitnessplansaren'tsustainablethefitness-for-longevityplanzone2training101theplaninaction:4roadmapstomatchyourlifestyle

The Longevity Fitness Blueprint with Matt Frazier - Plantapalooza Longevity

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Tips to Reduce Food Waste (and Improve Your Nutrition) with Carleigh Bodrug - Plantapalooza Longevity
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tipstoreducefoodwaste(andimproveyournutrition)withcarleighbodrug by:complementdidyouknowthatnearly40%ofallfoodiswastedinamerica? thatcomesto119billionpoundsoffood,whichequatestonearly130billionmeals. allwasted. here'sthegoodnews: youcanmakeadifference...andgethealthierintheprocess. how? forinsight,weturntocarleighbodrug.ifyoudon'tknowcarliegh,she'sanewyorktimesbestsellingauthorandfounderoftheplant-basedrecipesite,plantyou. carleighhasamassedafollowingofmillionsofplant-forwardeatersbyfocusingonsimple,nutritionalrecipes. intoday'sinterviewwithcarleigh,shedivesintoher"scrappycooking"philosophythatisgoodforbothyouandtheplanet. watchtheinterview:what'scoveredintheinterview: thelightbulbmomentthatcausedcarlieghtogoplant-basedessentialplant-basedcookingtipsforsomeonenewinthekitchenhowdoyoumakeplantstastegood?thetricktoadddeliciousdiversitytoyourfoodscarleigh'sfavoritemeal(youhavetotryit!)scrappycooking,adeepdivehowtoreduceyourfoodwastebuildingamealplantooptimizeyourdietandreducewastethenutrientdensityofthefoodswe'rethrowingout

Tips to Reduce Food Waste (and Improve Your Nutrition) with Carleigh Bodrug - Plantapalooza Longevity

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Health Promoting Plant-Based Lemon Bar Recipe Demo with Jill Dalton - Plantapalooza Longevity
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health-promotingplant-basedlemonbarrecipedemowithjilldaltonby:complementclearoffthecounterandthrowonanapron,it'stimeforacookingdemowithjilldaltonfromthewholefoodplantbasedcookingshow!madewithwholefoodingredientsandburstingwithtangylemonflavor,thesebarsareperfectasadessertorevenabreakfastdessert!easyplant-basedlemonbarsrecipe servings:16preptime:15minutescooktime:20minutestotaltime:35minutes crust1cuprolledoats,organic½cupalmondflour⅓cupdegletdates1tbspnutritionalyeast1tsplemonzest½tspvanilla2tbspwater filling½cuprolledoats,organic½cuplemonjuice2tsplemonzest⅔cupdegletdates½tspvanilla½tspturmeric½cupsoymilk,unsweetened½cuppotato,peeledandcookeduntilsoft optional1-2tbspshreddedcoconut instructions preheatovento350°f.addallofthecrustingredientsexceptforthewatertoablenderorfoodprocessorandpulseuntilmixtureisfinelycrumbled.addthewaterandpulseafewtimesuntilmixturestickstogether.pressmixtureintothebottomofaparchmentlined8-9inchsquarebakingdish.bakefor10minutes.addfillingingredientstoablenderandblenduntilsmooth.pourovercrustandsmooththetop.bakefor20minutes.ifusingtheshreddedcoconut,addittoawirestrainerandsiftitoverthefinishedbarssothatitisafinesprinkledlayer.coolinthefridgeforatleastanhourbeforecutting.storeinanairtightcontainerinthefridgeforuptoaweek.

Health Promoting Plant-Based Lemon Bar Recipe Demo with Jill Dalton - Plantapalooza Longevity

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The 7 Pillars of Eating for Longevity with Rip Esselstyn - Plantapalooza Longevity
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the7pillarsofeatingforlongevity:diseaseprevention,energy,andplantstronglivingwithripesselstynby:complementthere'samajorproblemwiththestandardamericandiet—eventhestandardvegandiet—andripesselstynisn'tafraidtonametheconsequence:thewaymostpeopleeatiskillingthem.butripisfiredupabouttheresultsheseesinpeoplewhomakeashift.fromyoungfirementoretiredofficeworkers,theguidingprinciplesofaplantstrongdiethavechangedtensofthousandsoflives.andtheserules,or"pillars"aren'tflashyortrendy.theygobacktothebasicsofhealthyeatingandliving.inthisplantapaloozainterview,ripwalksusthroughthesevenpillarsofeatingforalong,strong,fruitfullife.watchtheinterview,here:herearethetopicsdiscussedintheinterview: thedevastatingissueswithastandardamericandietbuildanenvironmentthatlookslikeyourgoalsstopdrinkingyourcalories(yes,evensmoothies)caloriedensity101whyyoumightbeprotein-toxic?salt,sugar,andfat—howdotheyfitintoawfpbdiet?

The 7 Pillars of Eating for Longevity with Rip Esselstyn - Plantapalooza Longevity

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The Healing Power of ‘Ultra-Foods’ and How to 10x Your Nutrition with Doug Evans  - Plantapalooza Longevity
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thehealingpowerof‘ultra-foods’andhowto10xyournutritionwithdougevansby:complementtheterm"superfood"getsthrownaroundalot.greensaresuperfoods.beansaresuperfoods.nutsandseeds,allsuperfoods.butaccordingtoauthordougevans,youcanturneachofthosesuperfoodsinto"ultra-foods"withonesimpletechnique:sproutingthem.andyoucandoitinjustafewdays,directlyonyourkitchencounter.inthisplantapaloozainterview,dougsharesthepowerofsproutsforfoundationallong-termhealth,immunity,anddiseaseprevention.plushewalksyouthroughhowtogetstartedathomewithlittlemorethanseedsandamasonjar.watchtheinterview,here:herearethetopicsdiscussedintheinterview: doug'sinfamous"cometocucumber"momenthowfoodinsecurityiskillingpeopledoug'ssproutmeditation(yes,youreadthatright)thebioavailabilityofsproutsvs.seeds...whynotjusteatseeds?theanti-inflammatoryeffectsofsproutedlegumessprouting101:howtostartsproutingathome

The Healing Power of ‘Ultra-Foods’ and How to 10x Your Nutrition with Doug Evans - Plantapalooza Longevity

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3 Guided Meditations for People Who Don’t Meditate with Kris Carr  - Plantapalooza Longevity
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3guidedmeditationsforpeoplewhodon’tmeditatewithkriscarrby:complementasnewyorktimesbestsellingauthorkriscarrputsit,"ofallthehealingmodalitiesi’veexplored,meditationisthemostpowerfulforcalmingourminds,soothingournervoussystemsandreducingstress." butbeyondjustthementalbenefits,meditationhasbeenshowntoimpactyourlong-termhealthaswell. meditationcanreduceanxietyanddepression,andreduceinflammationduetostress.meditationhasevenbeenshowntoincreasethegraymatterinyourbrainandhelpwithself-regulation. below,krishassharedthreeguidedmeditationscreatedtohelpyoubeginaregularmeditationpractice. note:ifyou'reaplantapaloozavipparticipant,youalsohaveaccesstohermeditationtoolkit&habittrackerinsideyourplant-basedtoolkit. beforeyougetstartedwiththemeditations,herearesometipstomakeyourmeditationpracticemoresuccessful: kriscarr'sstepsforasuccessfulmeditationpractice there’salotofconfusionandevenresistancetoputtingyourtushonthecushion. well,here’sthething:itdoesn’thavetotakelong,becomplicated,orbeintimidating.andit’snotaboutpushingawaythoughtsorcontrollingfeelings. it’saboutlearninghowtofocusyourattentiononthepresent. whenthoughtscomeup,astheyinevitablywill,yousimplytrainyourmindtoletthemfloatbysoyoudon’tbecomeattachedortriggered. herearemytoptipstohelpyougetyourtushinthecushandstartameditationpracticethatpaysoffwithbigrewards. preparingforameditationpractice setanattainablegoal.just5-10minutesperdayisenoughtogetstarted.blockofftimetomeditateonyourcalendar.thiswillmakeitapriority.taketimetocreatetherightenvironmentforyournewpractice.findaquietspace,dimthelights,andlightafewcandles.setupadailycueforyourself.thiscouldbeatimeronyourphoneorastickynoteonyourmirror.somethingthatremindsyoutostayontrack.usetheresourcesyoualreadyhave.there'snoreasontoinvestinafancymeditationcushionorexpensiveapp.startwiththethreemeditationsbelowandfindapaththatworksbestforyou.techniquestomakeyourpracticesuccessful focusonyourbreath:thisoneisreallysimple,butinsomeways,it’salsothehardest.sowhatyoudois,breatheinandoutthroughyournoseandbringyourawarenesstothegentlerisingandfallingofyourbreath.tuneintohowitfeelsenteringandleavingyourbody,howitsounds,thetemperatureofit.andsoon.yourbreathisyourlighthouse.wheneveryoulosetrackofit,noticeyou’regoneandcomeback.countyourbreaths:forsomepeople,myselfincluded,focusingonthebreathcanbeachallenge.sowheni’mstruggling,iusesilentcountingfrom1to10togroundme.whichbasicallylookslikethis:theinhaleandexhaleisone,theninhaleandexhaletwo,theninhaleandexhalethree..allthewayto10.onceyougetto10,youstartover.soundseasyright?wellitain’t,evenforthemostseasonedmeditator.yourmindiswildandsoismine.ifyou’vedriftedbyyour3rdor4thcount,juststartover,withoutjudgment.nobeatingyourselfup,thisisn’taboutgettingaperfectscore.it’saboutlearninghowtothriveinthemajesticwildernessofyourinnerlandscape.repeatamantra:anotherwaytoanchoryourmindisthroughmantra.whichisbasicallyaseriesofwordsthatworktofocusthemindandevenraiseyourenergy.therearemanyformsofmantra,fromancientsanskrittoaffirmations.butaverysimpleoneis“in”and“out”.that’sit.youinhaleandsilentlysaytheword“in”andexhale“out”.whenyoudriftoff,justcomebacktothe“in”and“out”.observeyourthoughts:justletthemcomeandgowithoutjudgment.andknowthisishoweveryonefeels.youaren’tdoingitwrong.iliketoimaginei’mpeeringdownintothewaterofasoothingstream.icanseethefishbelowthesurfaceswimmingby.that’showmythoughtsareduringmeditation.theyjustare.idon’thavetochangethem,buticanchoosenottoreachoutandgrabthosefishjustlikeicanchoosenottoengagewithmythoughts.ijustletthempass. 3guidedmeditationsforbeginnersbykriscarrlistentoyourbodyguidedmeditationyourbrowserdoesnotsupporttheaudioelement.clickheretodownloadthemeditationguidedmorningmeditationyourbrowserdoesnotsupporttheaudioelement.clickheretodownloadthemeditationriseabovestressguidedmeditationyourbrowserdoesnotsupporttheaudioelement.clickheretodownloadthemeditation

3 Guided Meditations for People Who Don’t Meditate with Kris Carr - Plantapalooza Longevity

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Sustainable Weight Loss Strategies for Long-Term Health with Cyrus Khambatta, PhD  - Plantapalooza Longevity
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sustainableweightlossstrategiesforlong-termhealthwithcyruskhambatta,phdby:complementcaloriesareusuallythefirstthingthatcomestomindwhenitcomestoweightmanagement.butcaloriesdon'ttellthewholestory.cyruskhambatta,founderofmasteringdiabetesandmasteringweightlosschallengesyoutothinkaboutmetabolichealthbeforeanythingelse. goodmetabolichealthisassociatedwithreducedrisksofchronicdiseaseslikediabetes,heartdisease,andcertaintypesofcancer,anditplaysacrucialroleinweightmanagement.inthisinterview,cyrustalksaboutbreakthroughsinmetabolichealth,andhowitimpactsyourlifespanandweightmanagement.plus,thetruthaboutcarbohydratesandhissecrettolosingweightwithouteventrying.watchit,here:herearethetopicsdiscussedintheinterview: whycyrusstartedeatingmorecarbohydrates(notless)whyaren'tdoctorsmorefocusedondiet?the80/10/10diet(andthebenefitsofaplant-baseddiet)gainingweight?here'swhat'shappeningtoyourbodyonametaboliclevelwhatinsulinresistanceisdoingtoyourhealth(andweightmanagement)howtoloseweightwithouteventryinghowdoyournutritionalneedschangethroughoutyourlifespan?

Sustainable Weight Loss Strategies for Long-Term Health with Cyrus Khambatta, PhD - Plantapalooza Longevity

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Practical Guide to Life-Long Fitness and Strength with Ella Magers  - Plantapalooza Longevity
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practicalguidetolife-longfitnessandstrengthwithellamagersby:complementmobility,strength,balance... loseoneormoreofthese,andyourlifebecomesalotmoredifficult.andyet,mostpeopleacceptthatfitnesslossgoeshandinhandwithaging. ellamagers,msw,podcasterandfounderoffitsexyvegan,encouragesyoutoflipthescriptbyintegratingfitnessintoyourlifestyletohelpreversebiologicalagingandmaintainstrengthforyearstocome. inthisfour-partvideoseries,ellaaddressesstrategiesforlongevityfitnessandessentialmovementstoreducecommonpains,andshesharesa15-minutemobilityflowyoucanintegrateintoyourregularfitnessroutine. watchtheseries,here:wantmorefromella?incelebrationofplantapalooza,ellaisofferingherstrongissexy:mindfulexerciseplan-a$97value-100%freeuntilnovember2nd! theplancomescompletewithvideodemonstrations,andit'syours,freeofcharge,here. plus... ifyou'rereadyforafull-onlife-changingjourneyofself-improvementandpersonalgrowth,we'reexcitedtointroduceyouto22reboot,theultimateprogramdesignedtohelpyouunlockholistichealthandcreatelastingpositivechanges. ellaisofferinganexclusivediscountof$100offtheregularpriceaspartofplantapalooza.allyouhavetodoisclickhere.you'llfirstgainfreeaccesstothemindfulexerciseplan,andthenyoucanlearnmoreandtakeadvantageofthisincredibleoffer.

Practical Guide to Life-Long Fitness and Strength with Ella Magers - Plantapalooza Longevity

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Maximizing Your Healthspan with Dr. Joel Kahn, MD - Plantapalooza Longevity
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maximizingyourhealthspan:preventingchronicdiseasesthroughplant-basednutritionwithdr.joelkahn,mdby:complementwanttolivehealthierforlonger? startbylookingattheleadingchronicdiseasesandhowtohelppreventthem. world–renownedplant-basedcardiologistdr.joelkahn,mdhasworkedwiththousandsofpatientstousenutritiontohelpreverseandpreventlife-endingdiseases. soasaprimerfortheplantapaloozalongevityfestival,westartbyaskinghimaseriesofquestionsontherelationshipbetweendiet,disease,andlongevity. watchitq&a,here:here'swhatwediscuss: what'stheroleofnutritioninchronicdiseaseprevention?whichfoodsandnutrientshavethebiggestimpactonpreventingorreversingchronicdisease?howshouldfamilymedicalhistorychangeyourapproachtonutrition?nutritionandaging:howshouldyoueatbasedonyourage?

Maximizing Your Healthspan with Dr. Joel Kahn, MD - Plantapalooza Longevity

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The Longevity Secrets of the World's Longest Living Communities
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thelongevitysecretsoftheworld'slongestlivingcommunitiesby:complementwhatdoesadayinthelifeofdanbuettner,authorofthebluezones,looklike?whenitcomestoextendingyourhealthspan,nutritionistheleadingindicator.cellularhealth,genomicstability,anddiseasepreventionareallimpactedbywhatyoueat.asdanstudiedthehabitsofthecommunitieswherepeoplearelivingthelongest,however,hediscoveredthatitwasthecombinationofnutritionandlifestylethatcontributedtotheirextendedlifespan.inourrecentnomeatathleteradioepisodewithdan,hedivesintothelifestylehabitsthatcanhelpyoulivehealthierforlonger.plus,danshareshowhestructureshisdaytogetthemostlongevitybenefits,andpracticaladviceforhowyoucandothesame.listenhere:orlistentotheshowon:applepodcastsspotify additionalresources:thebluezones liveto100:secretsofthebluezones(netflix)

The Longevity Secrets of the World's Longest Living Communities

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Preventing and Reversing Chronic Diseases Through a Plant-Based Diet with Dr. Joel Kahn — Plantapalooza 2023
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preventingandreversingchronicdiseasesthroughaplant-baseddietwithdr.joelkahnby:complementevenoneoftheworld'sleadingheartdoctorsunderstandsthatnooneisperfect.includinghim.diet,fitness,lifestyle...therehastoberoomforflexibility.soaccordingtodr.joelkahn,md,itcomesdowntomakingdecisionsthatofferthebiggestimpact...allowingforflexibility(becauseliferequiresit)andfocusingyoureffortsonthelifestylechoicesthatmakearealdifferenceinlongevityandwell-being.forthefinalinterviewinthe2023plantapaloozaseries,wetalktodr.kahnabouttheapproachheimplementsinhisownlife,andwithcountlesspatientsathispractice.watchtheinterview,here:here'swhatwediscuss: thegrowingpopularityofthecarnivorediet—isthereanythingthere?youdon'tneedmeattobuildmusclewhatdr.kahneatsinadayforoptimalhearthealthhowtohandlecravingscholesterol101isfastingagoodidea?dr.kahn'splantapaloozapick: "complementessentialissolutions-oriented,withformulasperfectlyoptimizedtosupportlong-termhealthandwell-beingonaplant-baseddiet.">>clickheretosaveupto30%onessentialplantapaloozaclips: 

Preventing and Reversing Chronic Diseases Through a Plant-Based Diet with Dr. Joel Kahn — Plantapalooza 2023

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Thriving as a Plant-Based Athlete with Matt Frazier — Plantapalooza 2023
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thrivingasaplant-basedathletewithmattfrazierby:complementit'snowclear: youcansucceedasanathletewhileeatingaplant-baseddiet. fromendurancerunnerstoprofessionalfootballplayers,athletesacrossdisciplinesaregoingveganandbreakingrecords. butdoesthrivingasaplant-basedathleterequirecertainconsiderationsorcare? forexample,doesplantproteinhelpbuildandrepairmusclethesamewayanimalproteindoes? andwhataboutcaloriesandcreatine? intoday'sinterviewwithmattfrazier,nytimesbestsellingauthoroftheplant-basedathleteandfounderofnomeatathlete,wedon'tdwellonthequestionofifit'spossible... mattcutsstraighttowhatyouneedtoknowabouthowtothriveasaplant-basedathlete. watchtheinterview,here:here'swhatwediscuss: let'sputthebigproteinquestiontorestdoathletesneedacreatinesupplement?thehandfulofnutrientsplant-basedathletesneedtoconsiderproperrecoveryforlongevityinyoursportfuelingyoungplant-basedathletesabulletproofblueprintforsuccessfulfitnesshabitsmatt'splantapaloozapick: "complementessentialprovidesalltheessentialnutrientsmissingfrommanyplant-baseddiets,withoutalltheunnecessaryextrasinmostmultivitamins—sothatmyfamilycaneatplant-basedandiknowbeyondashadowofadoubtthati'msettingmyselfandmychildrenupforlong-termhealth.">>clickheretosaveupto30%onessentialplantapaloozaclips: 

Thriving as a Plant-Based Athlete with Matt Frazier — Plantapalooza 2023

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The Science Behind Optimal Metabolic Nutrition with Nicolette Richer - Plantapalooza 2023
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thesciencebehindoptimalmetabolicnutritionwithnicolettericherby:complementwhenyouhearsomeonesaytheyhaveahealthymetabolism,they'reusuallyreferringtoonething:burningcalories.butmetabolichealthisaboutsomuchmorethanhowquicklyweburnthroughfood.it'saboutenergy,cellfunction,andeliminatingwaste.anditleadstohealthybloodpressure,cholesterollevels,andnutrientabsorption.sohowdowenurtureahealthymetabolism?todaywechatwithnicolettericher,aregenerativemedicineeducatorwhospecializesinmetabolichealth,aboutherdietandlifestyleblueprintforathrivingmetabolism.watchit,here:here'swhatwediscuss: whatismetabolichealth(andthesurprisingimpactofaplant-baseddiet)themetabolic"magicpill"salt'simpactonyourmetabolismnicolette's"nolabels"ruleforfoodthegood,bad,anduglyofinflammationthelifestyleswitchyoucouldmaketonight nicolette'splantapaloozapick: "asanenduranceathlete,busymom,andentrepreneur,ilovethatdailygreensisatastyblendofmuch-neededsuperfoodsandantioxidants,andvitaminsandmineralsthatcomplementmyhealthydiet.">>clickheretosaveupto30%ondailygreensplantapaloozaclips:

The Science Behind Optimal Metabolic Nutrition with Nicolette Richer - Plantapalooza 2023

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Age-Defying Nutrition Secrets to Help You Look and Feel Your Best
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age-defyingnutritionsecretstohelpyoulookandfeelyourbestwithbrianvaszilyby:complementthelargestorganinyourbody?yourskin.andyet,howmuchdoyouknowaboutwhatyou'refeedingit?todaywe'retakingadeparturefromjusttalkingaboutwhattoputinyourbodytoshareaguideforhowtoapproachwhatyouputonyourbody.brianvaszily,founderoftheartofanti-aging,sharesthedisturbingrealityofmostskincareproducts,andhowtobuildaroutinethathelpshealandpreservehealthyskinasyouage.watchtheinterview,here:here'swhatwediscuss: whyagingshouldn'tbealldoomandgloomthebiggestchallengespeoplefaceinmiddleageskincare101ingredientsbannedintheeu(butnottheus)cosmetics'worstoffendershowtofeedyourskinthemostyouth-promotingingredientsbrian'splantapaloozapick: "triedmanyplant-basedproteinpowders.unlikemost,thecomplementproteinpowderiscertifiedorganic(nogreenwashing,therealdeal!)anditdoesn'thavethatchalkyfeel.itmixessmooth,withnoclumps!theunflavoredisgreatinsmoothies...thechocolateisadeliciousandhealthytreatuntoitself.">>clickheretosaveupto30%onunflavoredproteinand50%offchocolateproteinplantapaloozaclips: 

Age-Defying Nutrition Secrets to Help You Look and Feel Your Best

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Whole Food Plant-Based Eating: Building a Healthy Diet that Matches Your Lifestyle - Plantapalooza 2023
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wholefoodplant-basedeating:buildingandietthatmatchesyourlifestylewithjillandjeffreydaltonby:complementdoeseatingahealthier,whole-foodplant-baseddietfeeloutofreach? youcouldfollowthetypicaladvicerepeatedacrosstheinternet... spendyoursundaymealprepping.usethiscookbookorthatmealplanner(oftenfilledwithunfamiliaringredients).buynewkitchengadgetslikeapressurecookerorairfryer. forsomepeople,thosetipsmightbeuseful. butwhenyou'rebusywithworkorschool,jugglingmealsforafamily,orunconfidentinthekitchen,schedulingadditionaltimeforprepandcomplicatedrecipescanfeellikeaninsurmountableburden. that'sthewayitfeltforjillandjeffreydaltonwhentheyfirststartedeatingaplant-baseddiet. neitherofthemenjoyedcooking,andmostofthefoodstheytriedtocookwereforeign. sotheyputtogetherastrategythathasmadetheirmealsnotonlyhealthy,butfun,quick,andeasilyrepeatable. andnoweachweektheysharetheirmealswithhundredsofthousandsofpeoplethroughthewholefoodplant-basedcookingshow. todaywesitdownwithjillandjeffrey,whosharetheirjourneytowholefoodplant-basedcooking,andhowthemethodtheyusedtotransformtheirdiet. watchtheinterview,here:here'swhatwediscuss: veganvswfpb:what'sthedifferenceandwhere'sthebalance?howtotransitiontoaplant-baseddietwithoutgivingupyourfavoriteflavors.healthywholefoodplant-basedmealsforbusypeople.don'tfeelconfidentinthekitchen?here'swhatyoushoulddo.theartofgettingyourpartners,kids,orevenskepticalfriendsonboardwithyourplant-basedjourney.jillandjeffrey'splantapaloozapick: "complementessentialisoureasyandconvenientwaytocoverourbaseswiththehard-to-getnutrients.">>clickheretosaveupto30%onessentialplantapaloozaclips: 

Whole Food Plant-Based Eating: Building a Healthy Diet that Matches Your Lifestyle - Plantapalooza 2023

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Sustainable Weight Loss and Reversing Hormonal Imbalances - Plantapalooza 2023
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sustainableweightlossandreversinghormonalimbalanceswithkikinelsonby:complementhere'sashockingstat:  it'sestimatedthattheglobalweightlossindustry—builtaroundcrashdiets,liquidmealreplacements,andappetitesuppression—wasworthover$220billionin2021. andit'sonlygrowingyearoveryear. andyet,studiesshowthatthevastmajorityofdieters(anywherefrom37-97%,dependingonthestudy)consideritafailure. eithertheyneverlosttheweighttobeginwithorgainitbackassoonastheygoofftheirdiet.  therehastobeabetterway... andaccordingtokikinelson,abestsellingauthorandfounderofplantifulkiki,thereis. it'ssustainable(soyoudon'tregaintheweight),flexible(nocrazycrashdiets),anddoesawholelotmoreforyourhealththanjusthelpingyoushedafewpounds. aspartoftoday'sheadlinerevent,kikiwalksusthroughhowshelostover70poundsonabountifulplant-baseddiet,andwhatshehaslearnedfromyearsofcoachingotherstodothesame. plusshegoesdeeponcorrectinghormonalimbalancesanddeficienciesthatleadtohairloss. watchtheinterview,here:here'swhatwediscuss: thewakeupcallthatchangedkiki'slifeprocessedvs.whole,howdoyoufindabalance?successfullyintroducinghealthierfoodstoyourkidsweightlossplateaus:howtodealwiththemasustainableapproachtocombatingcravings bonus:reversinghairlossbyaddressingdeficiencies inadditiontotheinterviewabove,wehadacandidchatwithkikiaboutherhairlossandthestepsshehastakentoreverseit.watchtheconversation,here:kiki'splantapaloozapick: "complementessentialhelpedgivemethevitaminsandmineralsneededtoreversemyhairloss.ialsolovethatmyfamilyisgettingthesekeynutrientsthatenhanceaplant-baseddiet.">>clickheretosaveupto30%onessentialplantapaloozaclips: shortontime?checkoutsomeofourfavoritequickreferenceclipsfromtheshow:

Sustainable Weight Loss and Reversing Hormonal Imbalances - Plantapalooza 2023

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Diversifying Your Gut Microbiome Through a Plant-Based Diet - Plantapalooza 2023
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diversifyingyourgutmicrobiomethroughaplant-baseddietwithdahliamarin,rdn,ld,cgnandjamesmarin,rdby:complementfewpartsofyourbodyimpactyourhealthasmuchasyourgut.ahealthygutmicrobiomecanboostyourenergy,elevateyourimmunity,andincreaseyourlongevity.anunhealthygutdoestheopposite...creatingalotofbloatinganddigestivediscomfortintheprocess.butwhatexactlyisagutmicrobiome,andhowdoesaplant-centereddietimpactit?that'swhatwediveintowithdahliamarin,rdn,ld,cgnandjamesmarin,rd,twooftheworld'sleadingplant-basedguthealthspecialistsandthefoundersofmarriedtohealth.watchthefullinterview,here:here'swhatwediscuss: whatisguthealth(andwhydoesitmatter?)whyaplant-baseddietisthebestfirststepforimprovingyourgutmicrobiome,butnotthelaststep.rewildingyourgutmicrobiomeafterantibiotics.environmentvs.food—whichplaysabiggerrole?thebioactivityofthefoodsweeat.ifyouforgeteverythingelse,rememberthistip... dalhiaandjames'plantapaloozapick: "gutnurtureisourrefreshingwaytohelpkeepourgutecosystemwhereitneedstobe.">>clickheretosaveupto30%ongutnurtureplantapaloozaclips: shortontime?checkoutsomeofourfavoritequickreferenceclipsfromtheshow: 

Diversifying Your Gut Microbiome Through a Plant-Based Diet - Plantapalooza 2023

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Overcoming the Greatest Challenges to Our Health with Ocean Robbins - Plantapalooza 2023
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overcomingthegreatestchallengestoourhealthwithoceanrobbinsby:complementweneedafoodrevolution.intheunitedstates,wespend19%ofourentiregrossdomesticproductonhealthcare—80%ofwhichistreatingthesymptomsofchronicdisease.chronicdiseasesthataredirectlyfueledbydietandlifestyle.asoceanrobbins,abestsellingauthorandco-founderoffoodrevolutionnetwork,putsit:ourhealthcaresystemisn'thelpingpeoplegetbetter,we'rejusttryingtomanageanongoingbreakdown.butthere'ssomegoodnews:arecentstudypublishedinplusmedicinefoundthatswitchingfromatypicaldiettoanoptimalplant-centereddiet—evenaslateastheageof60—couldaddeightmorehealthyyearsoflife.andifyoustartsooneryoucanaddevenmore.inthisfirstplantapaloozaheadlinerdiscussion,oceanoutlineshisapproachtohelpingpeoplemakethatlife-changingtransformation.anapproachthathashelpedmillionsofpeoplesetofftheirindividualfoodrevolutions.watchtheinterview,here:here'swhatwediscuss: weneedafoodrevolution:here'swhy.whatchangeswouldneedtohappentomakeanysystemicchangestoourfoodandhealthcaresystems?istheansweraplant-baseddiet?whywholefoodsaretheanswerforcombatingchronicdisease.theveganjunkfoodline—whencanyoucrossit?theroleoffoodonyourmentalhealth.ocean's3nutritiontakeawaysafterspeakingtohundredsoftheworld'sbestnutritionscientistsandexperts. ocean'splantapaloozapick: "complementessentialisanamazingone-stopshopforcoveringbases.ilovethatandtakeiteveryday.">>clickheretosaveupto30%oncomplementessentialplantapaloozaclips: shortontime?checkoutsomeofourfavoritequickreferenceclipsfromtheshow: 

Overcoming the Greatest Challenges to Our Health with Ocean Robbins - Plantapalooza 2023

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Pecan Apple Sheet Pan Pancakes
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pecanapplesheetpanpancakesby:complementtheeasiestversionofpancakesyou’veevermadearebakedinasheetpan.noneedtostandoverthegriddleandwaitforeachpancaketofinishcooking.simplypopthewholesheetpanintotheovenandcutthemtoserve.tomakethiswholeprocesseveneasier,youcanpreparethebatterthenightbeforesoyou’reallsettogointhemorning.thispecanappleversionisabsolutelydeliciousbutfeelfreetosuboutforanyfruitornut–orgoplain!ingredients: 1coatflour(youcanmakeyourownbyblendingrolledoatsuntilfine)2tproteinpowder1/4teaspoonsalt1½teaspoonsbakingpowder3/4cupplantmilk2tmaplesyrup(plusmoreforserving)1/2tspcinnamon1/2apple,sliced2tchoppedpecans directions setovento420°f.inabowl,combinetheplantmylk,maplesyrup,andcinnamon.addtheoatflour,proteinpowder,salt,andbakingpowder.mixuntilfullyincorporated.stirinappleslicesandchoppedpecans(savesomeappleslicesandpecanstoplaceontopforapicture-worthyfinish).letsitforabout15minutestohydratetheoatflour.pouroutontoa13”x9”sheetpan.decoratewithsavedappleslicesandchoppedpecans(ifyoukeptsome).bakeforabout12-15minutes,untilatoothpickcomesoutclean.letcoolslightly,thencuttoserve.enjoywithsomemorefruitontop,adollopofveganyogurt,andadrizzleofmaplesyrup. makesabout2servings.recipeby:

Pecan Apple Sheet Pan Pancakes

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Easy Black Bean Burgers
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blackbeanburgers&sweetpotatofriesby:complementburgersarealwayssomethingyoucangetexcitedabout.there’ssomethingabouteatingthemthatjustfeelslikeaspecialtreat.well,thisspecialtreatiscompletelyplant-basedandpackedwithhealthybean-poweredprotein.enjoywithallofyourfavoriteburgerfixingsandsomecrispybakedsweetpotatofriesontheside.ingredients: forthebakedsweetpotatofries:2mediumsweetpotatoes1toliveoilgenerouspinchofsaltandpepper1tspsmokedpaprika fortheburgers:1tbspgroundflaxseed+3tbspwater(canusegroundchiaseed)1-14.5ozcansblackbeans,drainedandrinsed1/2cupbreadcrumbs1tsponionpowder1tspgarlicpowder1tspcumin1tspchilipowder1tspsmokedpaprikagenerouspinchofsaltpinchofblackpepper1tbspsriracha(orhotsauceofchoice)1toliveoilbunburgerfixings(whateveryoulike–veganmayo,tomato,lettuce,onion,mustard,etc.) directions forthebakedsweetpotatofries:preheatovento425°f.cutthesweetpotatoesintolongstrips,tosstheminabowlwith1toliveoil,agenerouspinchofsaltandpepper,andsmokedpaprika.bakeonagreasedpanfor15min,carefullyremovethepanandtossthemaround.returntoovenforanother10minutes. fortheburgers:placeflaxandwaterinasmallbowl.setasidetothicken.placebeansinalargebowl.mashwithapotatomasherorforkuntilmostbeansarebrokenup,leavingsomewhole.addbreadcrumbs,onionpowder,garlicpowder,cumin,chilipowder,smokedpaprika,salt,pepper,sriracha,andflaxmixture.stiruntilwellcombined.forminto2-3tightlypackedpatties.youcanrefrigeratethemuntilyouarereadytocookorcookthemrightaway.warmaskilletovermediumheatwitholiveoil.cookburgersforabout6minutesperside,oruntilgoldenbrown.buildyourburgerandenjoywithasideofsweetpotatofries.makes2largeburgers,or3mediumburgers. recipeby:

Easy Black Bean Burgers

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Fiery Tofu Masala Curry
MIN READ
fierycoconuttofumasalacurryby:complementfieryspicescombinedwiththenaturalsweetnessofcreamycoconutmilkwillsetyourpalletablaze.enjoythisfull-flavoredcurryoversomeperfectlycookedriceorquinoaforacompleteanddeliciousmeal.tip:curryleftoversareamazing,asthespicesonlyenhanceastheysit.ingredients: 1packagefirmtofu2toliveoil1/3cchoppedcilantro3ctomatosauce(plaincanned,notseasonedwithherbs)11/2tspgarammasala(orcurrypowder)1/2tspcayennepepper1/3cfullfatcoconutmilk1tmaplesyrup1largeclovegarlic,grated1/4-1/2tspsalt1cbrownriceoranyotherwholegrainofchoice directions setoventoroastat400°f.cookyourpreferredgrain(stovetop,ricecooker,pressurecooker,orevenpre-cooked/microwavable)drainandpressthetofu,gettingoutasmuchmoistureaspossible,thencutintobite-sizecubes.inabowl,tossthetofucubeswith1toliveoilandapinchofsalt,spreadonapanandroastinovenfor15min.whilethat'sroasting,takeapanandputitovermediumheat.addin1toliveoilandthegarammasala,stirtogetheruntilfragrant(about1minute).addtomatosauce,gratedgarlic,maplesyrup,cayenne,andstirfrequentlywhilesimmeringforafewminutes.addthecoconutmilkandstiroverheatforacouplemoreminutes.removefromheatandaddsalttotaste.serveoveryourcookedgrainofchoice,garnishedwithchoppedcilantro.makes2servings.recipeby:

Fiery Tofu Masala Curry

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Plant-Based Gift Guide: 18 Last-Minute Gifts Under $60
MIN READ
plant-basedgiftguide:18last-minutegiftsunder$60by:doughayifyou'relookingforlast-minuteholidaygiftideasforyourselforaplant-basedlovedone,don'tpanic.you'renottoolate.isurveyedourteam,friends,andfamiliestofind18giftsanyplant-basedeaterwilllove,allunder$60.butbeforeigettotheideas,let'sclearupabiggerquestion:whatmakesforagoodgift?that,ofcourse,dependsonwhoyouask.butforme,theperfectholidaygiftshouldbesomethingthatthey’llactuallyuse,probablywouldn’tbuyforthemselves,anddoesn’tsitaroundonacounterorclosetunusedmostoftheyear.fair?good.i’mgladweagree.withthoserulesinplace,mostgoodgiftsfallintooneofthreecategories:practical:usefulorconsumablegiftsyou'resuretolove.inspirationalormotivational:giftswhich—fortherightperson—areexactlywhattheyneedtomovethemclosertotheirgoal.nicetohaves:thoughtful,funitemswhichtheyprobablywouldn'thavepurchasedotherwise,butsoonmaybecomeoneoftheirfavorites.couldyousplitgiftsupintofurthercategories?sure.butforthesakeofthisblogpost,let'sfocusonthesethree.startingwiththepractical: practicalgiftsforplant-basedeatersranchogordobeangiftbox($34)untilyou'vehadquality,heirloombeansfromaspecialtygrower,it'shardtounderstandwhatmakesdriedbeanssuchagoodgift.butonceyoudo,you'llneverwanttogoback.ranchogordooffersgiftboxesandabeanclubsubscription,whichcomplementco-foundermattfrazierhasusedforyears,bothofwhichareperfectforanyonewhofollowsaplant-baseddiet.tradecoffeesubscription($40)subscriptionboxesofferanopportunitytoexplorenewingredients,foods,orbrandsyouwouldn'tdiscoverotherwise,butunfortunately,theycanbehitormiss.that'swhyirecommendasubscriptionboxcenteredaroundaveryspecificthing—coffeeinthiscase(orbeans,withranchogordo).trade'scoffeesubscriptionstartswithasurveytopersonalizetheirrecommendationsbasedonyourtaste,thensendsanewbagbasedonyourschedule,fromoneofover55indieroasters.i'veusedthetradecoffeesubscriptionforanumberofmonthsandlovediscoveringnewtastesandroasts.uncommongoodscollapsiblepopcornpopper($20)unfortunately,goodveganmicrowavedpopcornishardtocomeby.that'swherethissiliconerubberbowlcomesin.addpopcornkernelstothebowlwithnooil,foraneasy,mess-freepop.myfamilypullsoutourpopperweeklyforaquickafternoonsnackormovienighttreat.(protip:oncepopped,sprinklenutritionalyeastontopforaburstofflavor.) gourmetfoodswantagiftideathat’sguaranteedtobeacrowdpleaser?gourmetplant-basedfoodsthatfeelextraspecialfortherecipient.i’mtalkingaboutasingleblacktruffle($59),artisanplant-basedmeat—likethesesmokedsalami’sfromrenegadefoods($40)—orafinebottleofwine. practicalstockingstuffers complement'splantproteinbites($27)with14gofcompleteplant-basedprotein,realfoodingredients,andmouthwateringflavors,plantproteinbitesareahealthysnackyourentirefamilywilllove.sjaak'sorganicchocolate($5)whodoesn'tloveagoodchocolatebar?sjaak'susesorganic,plant-basedingredientstocreatedrool-worthychocolatebars.they'vebecomeaninstantfavoriteforourin-houseregisteredholisticnutritionist,juliamurray,whoeatsthemasatreatduringskitripsormountainbikerides. plant-basedinspirationalandmotivationalgiftideas cookbooksit'sneverabadideatogivethegiftofacookbook.theycaninspireyoutodayandkeepyouontrackforyearstocome.whetheryourlovedoneisatrainedchefornewtocookingplant-basedfoods,therightcookbookcanunlockaworldofnewflavorsandrecipes.aftersurveyingourteam,herearesomeofourfavorites:plantyoucookbook($19)—140+ridiculouslyeasy,amazinglydeliciousplant-basedandoil-freerecipes.(thisisateamfavorite,forboththeadultsandourkids.)badmannersbravenewmealcookbook($16)—badmannerswantstoteachyouhowtoshopandcooksmarter,soeatingplant-basedathomedoesn'thavetobeboring.america'stestkitchen'svegancookingfortwo($31)—thecreativegeniusesbehindamerica'stestkitchenreleasedtheirsecondvegancookbook,thistimewith200+recipesforeverythingyoulovetoeat.plant-basedathlete($17)–itmightbeastretchtocallthisacookbook,butthenytimesbestseller,theplant-basedathlete,byourownmattfrazierisacompleteguidetoeatingapowerfulplant-baseddietandthrivingasanathlete,plusitincludes60uniquerecipes. yogaorfitnessclasses($50)doesyourlovedonehaveayogastudio,gym,orfitnessclasstheycan’tgetenoughof?supportthathabitbypurchasingagiftcertificateorclasspasstotheirfavoritespot. cookingclassescookingclassesarebothfunandinformative,andcanbeagreatwayforsomeonenewtoaplant-baseddiettogetinspired.mostcitieswillhaveplant-basedcookingclassesavailable,oryoucanfindonlinecourses,likerouxbe. onlinelearningcourses($15/m)fromlanguagelearningtohowtodoakickflip,wenowhavein-depth,expert-ledcoursesavailableonjustaboutanysubject.asubscriptiontoaservicelikemasterclassorduolingocanunlockendlesshoursoflearningandentertainmentforyourlovedone. eco-friendly,plant-based‘nicetohave’giftsmattandnatveganleatherbelt—forher($40)fashioncangetalittletrickyforpeoplewholiveaplant-basedforveganlifestyle,especiallywhenitcomestoshoes,wallets,orbelts.agiftofaveganleatherbeltcanbeusedforyearstocome. personalizedminiwallet($16)alongthesamelinesasbelts,manyplant-basedeatersarelookingforwalletsthatfittheirlifestyle.thesepersonalizableminiwalletsarefun,expressive,andstylish.tom’sslippers($60)it’sslipperseason,andicouldn’tbehappieraboutit.butfindingaqualityveganslipperisoddlydifficult,butthesetom’slolaslippersforwomenandezraslippersformenarebothcomfortableandfashionable.don’teatthehomiesshirts($40)lookingforagiftforsomeonewholikestooutwardlyexpresstheirdiet?looknofurtherthandon’teatthehomies,funshirtsandsweatsthatcaughttheeyeofconrad,oneofthenewestcomplementteammembers.complement’sinsulatedstainlesssteelshaker($30,plus20%off)leakyplasticshakersareathingofthepast.ourbrandnewdouble-wallvacuum-insulated,kitchen-gradestainlesssteel,leak-proofshakerisperfectforsmoothies,greenjuices,proteinmixes,andmore.whenisaythisthingisnicetohave,imeanit.ourteamcarriesthesearoundtothegym,inthecar,andevenonhikes.it’stheperfectshakerbottleforanyoccasion.andrightnowyoucansave20%withcodeshaker20(autoappliedatcheckout).

Plant-Based Gift Guide: 18 Last-Minute Gifts Under $60

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Crunchy Green Beans Amandine Recipe
MIN READ
crunchygarlickygreenbeansamandineby:complementdon’tbedeceivedbytheshortlistofingredientsandthesimplisticcookingmethods–thisvegetablesidepacksaseriouspunch.slatheredingarlicandcoveredincrunchytoastedalmonds,thiswillbethatdishthatwillsurprisepeopleastheyrealizetheykeepreachingformore.ingredients: 2lbsgreenbeans,trimmed2tablespoonsoliveoil¼cupslivered,sliced,orchoppedrawalmonds5clovesgarlic,minced½teaspoonsalt½lemon directions heat1tablespoonoliveoilinapanovermediumheatandtossinthealmonds.stiruntilverylightlytoastedthenaddin⅓ofmincedgarlic.stiruntilgarlicissoftandfragrant,removefrompanandsetaside.add1tablespoonoliveoiltothepanandtossinthegreenbeans.sauteethegreenbeansuntilslightlytender(ormoredependingonhowsoftyou’dlikethem).addtheremaininggarlicandsautetogetheruntilthegarlicislightlybrowned.transferthebeanstoadishandsprinklethetoastedalmondsoverthetop.squeezelemonjuiceoverthetopandserve.recipeby:

Crunchy Green Beans Amandine Recipe

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

Plant-Based Maple Pumpkin Pie Recipe

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Flexible 7-Day Plant-Based Meal Plan
MIN READ
7dayplant-basedmealplantojumpstartyournutritionby:complementsowe'vegotaproblemwithmealplans.itseemsasthoughmostoftheseplanshaveneglectedtoaddressoneverysimpleanduniversalfact:lifehappens.you'reaskedtostayatworkabitlonger,yourkidsarechanting"pizza,pizza"fordinner,oryougethomeandrealizeyouwouldratherstarvethanstepfootintoyourkitchenthatnight.that'sjustlife–butunfortunately,mostmealplansdon'tseemtotakethatintoaccount.somanypeoplestartoffstrongwiththeirmealplans,justtoendupquitting,duetotherigorousandrigidrulesputinplace.wedon'twantthatforyou.wewantyoutosucceed,nomatterwhat.ifyouskipameal,aday,orevenafewdaysofyourmealplan,thatshouldn'tmeanyouhavetothrowinthetowelandforfeittherest.youshouldhavethefreedomtopickrightbackupwhenyouwant,andfinishonyourowntime.that'swhyweteamedupwithourin-houseregistereddietitiantocreatewhatmayjustbethemostflexiblemealplanyou'lleversee–atleastthat'swhatwewereaimingfor.therearesomanygreatbenefitsthatcomewiththeprocessofmealplanningandwewanteveryonetohaveachancetoencorporatethemintotheirlives. healthoneoftheobviousbenefitstofollowingahealthyandnutritionallybalancedmealplanarethemanywaysitcannourishandhealyourbody.whenyou'repreparingyourownfood,youcanmakesureonlywholesomeingredientsarebeingusedandactivelyavoidallthejunk–whichisn’talwaysguaranteedwheneatingout.followingahealthymealplancanalsoencourageyoutoformthehabitofcookingandchoosingfoodsthatarebetterforyouandanyoneelseyoucookforinthelong-run.varietymealplansnotonlyserveasapracticaloutlineforyoursuccess,butalsoasasourceofinspirationandmotivationtocontinuenourishingyourbodywithhealthfulplant-basedfoods.ratherthanorderingyourusualtake-outorthrowingtogetheryourstaplecasserole,youcantryoutanewvarietyofmeals,incorporatenewflavors,andreallyshakethingsupinthekitchen.conveniencenoguessingwhatyouwillbecookingthatnightorrummagingthroughtherefrigerator30minutesbeforedinnertime,whichisjustexponentiallyharderwhenyouhaveafamilytocookfortoo.whenyouhaveamealplan,youcanhaveeverythingboughtandpreppedaheadoftimeorevenfullymadeaheadoftime–especiallyusefulforthoseextrabusydaysinthemiddleoftheweek.accountabilitywhenyou’veproactivelysetyourselfupwithahealthyplanofactionforyourfoodintake,itleavesmuchlessroomforvariablessuchasrashdecisions,slipups,orhangrybingeeating.havinganactualchartthatyoucankeepwithyouandcontinuouslyreferencewillnaturallysetagoalforyoutoachieve.andit’snotsomekindofboringchoreeither,it’safunlittleadventurethatcanbenefityouandyourwholefamily’snutritionalhealth. whyourmealplanisdifferent nomatterwhatyourhouseholdsize,kitchen-skilllevel,andworkscheduleis,thisplant-basedmealplanwasbuiltwiththeflexibilitytoworkwithyou.userfriendlyrecipessomeofuswouldliketomakefunandhealthyfoodwithoutrequiringtherefinedskillsetofanironchef.whenwecreatedourmealplan,wekeptallofthesethingsinmind.wewantedtosharesomethingthatalllevelsofhomecookscouldappreciate–from,“i’mnotsurehowtoboilbeans”to“ibringmyownsetofkniveswhenitravel.”affordablemanyamealplanisguiltyofcallingforspecialtyingredientsthatmayactuallyendupcostingyoumorethanifyouweretojusteatout.wemadesuretouseingredientsthatyouarelikelytoalreadyhaveinyourpantry,andifnot,itwon'trequireavisittoapricyboutiquemarket.timesavingwhenyoudelegateyourtimewiselyandmealprepaheadoftime(especiallybeforetheworkweek),youcansaveyourselfalotoftroubleonbusydays.havebreakfastswaitingforyouwhenyouwakeupandlunchesallsettograbasyourunoutthedoor.adaptabletofityourneedsthesearerecipesthatcanbealtered,subbed,tripled,orevenalltogetherskipped,dependingonyouruniquecircumstancesandtastes.ifyouarefocusingonbuildingstrength,consideruppingtheproteinsourceineachmealoraddinganextrasourceofprotein,suchasproteinpowder.ifyouareavoidingoils,replaceanyofthecookingoilwithsomewaterinsteadandoptforcastironorceramicnon-stickpanstocookwith.ifyouarecookingforapartneroryourwholefamily,makesuretoscaleupyourportionsandrecipestoaccountforthis!theseareonlyafewexamples.justrememberyouhavethefreedomtobendthismealplantoyourwill.sowhetheryou’reaplant-basedveteran,anewbiesprout,orjusttestingthewaters,thismealplanisagreattooltousenomatterwhatstageofyourplant-basedjourneyyoufindyourselfin.theveryideaatthecoreofthismealplanisfreedom. mealplanwalkthrough(aka,howitworks) alllistedrecipeportionsareforsettogoforthesolomealplanner.ifyouaredoingthiswithapartnerorthewholefamily,makesureyourrecipesandportionsarebeingadjustedbeforeyoustart!day0:prepareyourtwobreakfastsworthofovernightoats,alongwithanyoftheotherfoodsforthenextfewdaysthatyoumaynotwanttopreparetheday-of(especiallyifyouarestartingonamonday).ifyouaretakinglunchwithyou,it’suptoyouwhetheryouwanttopackitupthedaybeforeormorning-of,beforeheadingout.day1:hopefullyyoudidn’tforgettoprepyourovernightoatsforyourfirstmealoftheplan!ifyoualreadypreparedyourfalafelmashandrefriedblackbeansaheadoftime,lunchanddinnerwillbeabreeze.makesureyouareputtingasideaportionofrefriedblackbeansforyourlunchonday2.day2:greatbreadchoicestohavewithyouravocadotoastaresproutedwheatororganicsourdoug.lunchisleftoverquesadillasfromthenightbefore,anddinnerisalovelysheetpanmedleyoverquinoa.remembertomakelotsandsetagoodamountaside–especiallythequinoabecaueitwillbeusedforday3and4.day3:yourovernightoatsshouldbereadytoreceivewhateverfruittoppingyou’reinthemoodfor.forlunchyouarecreatingatofunoodlebowlusingleftoversfromthenightbefore.dinnerisahardygrainsaladalsomakinguseoftheleftoversfromlastnight!wastenot,wantnot. day4:avocadotoasttostartyourday,maybewithsomenewtoppingsforvariety?forlunch,themediterraneanbowluseswhateverquinoaleftfromthepreviousnight.andfordinner,adelicioustofucurrywillgogreatwithsomebrownrice(savesomeforlunchtomorrow)!tonightyou’llalsowanttogoaheadandpreparetwodaysworthofchiapuddingforbreakfast.day5:yourchiapuddingshouldbecreamy,plump,andreadytodevour.next,asimpleleftovermealoftofucurryandbrownriceforlunchandanamazingbeanburgerfordinner.don’tforgettosaveaburgerpattyforyourlunchtomorrow.day6:theseapplepecanproteinpancakesaremadeinonesheetpanintheoventokeepthingssupereasy.lunchwillbeaburgersaladusingapattyfromthenightbeforewithwhateverburgertoppingsanddressingyou'dlike.fordinner,enjoysomedeliciouslyfuntofutacos–andremembertokeepsometofuforyourlunchtomorrow!day7:enjoyyourpre-madechiapuddingforbreakfastwithsomevariedtoppingstokeepthingsinteresting.forlunch,useyourtofuleftoverstomakeahealthytacosalad.andforyourfinalmealoftheplan,abeautifullysimplecreamytomatorotini. thesearen'trules,they'remorelikeguidelines.feelfreetoswitchoutacoupleofthesedinnerswithtake-outoralovelynightout.it’simportanttoknowthatthereisfreedomtochangewithintheplan.evenifyousubouthalfofyourmealsoringredientsorturnitintoa14-daymealplan,youcanstillmakeityourownsuccess.wedidn'tincludetreatsandsnacksbecausewewantyoutobeabletosnackonwhateverisconvenientandtastysoundingtoyouinthatmoment.wedosuggeststockinguponhealthysnackslikefreshfruitsandveggies,hummus,simplepopcorn,nuts,vegandarkchocolate,healthyplant-basedbarsandbites,smoothies,orproteinshakes.onceyoucompletethissimpleanddeliciousmealplan,you’llhavetheexperienceandconfidencetoformyourveryown.youcanfollowthesameguidelinesweusedtocreateours(fromouramazingregistereddietitian,amandawagner)andhangontoallofthehealthyandconvenientbenefits!  mealplanshoppinglistdon'tbedauntedbythelengthofthislist!chancesare,you'vealreadygotover50%oftheingredients,asmostofthesearepantrystaples.dependingonhowmanypeopleyouarecookingfor,theamountofeachingredientwillvary.thesemeasurementsarehowmuchyou'llneedforonepersonforthewholeplan.makesuretoadjustifyouareincludingforyourpartnerorfamily! rolledoats(1c)plantmylk(1carton)maplesyrup(1/2c)chiaseeds(1c)peanutbutter(1c)cannedchickpeas(2)veganyogurt(2c)curlyparsley(1bunch)garlic(1head)cuminpowderchilipowdergarammasalacayennepeppercurrypowdersmokedpaprikaonionpowdergarlicpowdercinnamonnutritionalyeastjalapenos(1freshor1smallcan,optional)lemons(3)greensofchoice(1lb.)tomatoes(3)tortillas(1pack)blackbeans(2-15oz.cans)onion(1)cilantro(1bunch)loafofyourfavoritebreadtoastedsesameseeds(1t–anoptionalgarnish)tahini(1c)firmtofu(3blocks)bellpepper(3)sweetpotatoes(4)broccoli(2crowns)oliveoil(1-2c)soysauce(1c–canusetamariorcoconutaminos)balsamicvinegar(1/2c)quinoa(3cdry)ricenoodles(1package)cucumber(2)sesameoil(1smallbottle)limes(2)peanuts(1c–oranothernutofchoice)pecans(1/2c–oranothernutofchoice)apple(2)applecidervinegar(¼c)dijonmustard(2t)tomatosauce(3-8oz.cans,plain)coconutmilk(1can)brownrice(1cdry)raspberries(oranyotherberryofchoice)proteinpowder(2c–trycomplementprotein)groundflaxseed(1t–canalsousegroundchia)breadcrumbs(½c)sriracha(oranyotherhotsauceofchoice)veganmayo(1t)oatflour(2c)bakingpowder(2½tsp)beanflourrotinipasta(oranyotherpastashapeofchoice)tomatopaste(1smallcan)cornstarch(1t)freshbasil(1smallbunch) mealplanrecipes ingredients: 1/2crolledoats1tchiaseeds1tpeanutbutter(oranyothernutbutterofchoice)1-2tmaplesyruppinchsalt1/2cplantmylk directions addallingredientstoabowl,container,orjar.stirorshakeitup,leavetothickenovernight.topwithfruitsofchoice,somegranola,orchoppednutsandenjoy!thisisasingleserving.doubleortrippletoyourneeds.overnightoatsisalsoagreatplacetoaddinsomeproteinpowder!makes1serving.ingredients: 1-15oz.canofchickpeas2tplant-basedyogurt1croughlychooppedparsley1clovegarlic,chopped1/2tspsalt1tspcuminpowder1tlemonjuice(about1/2alemon)handfullofgreensofchoice1/2smalltomato,sliced1tortillaorwrap(preferablywholewheat) directions addallingredientsintoaprocessor.pulseuntilcohesivebutstillchunky(ormashitallwithafork).addsomelettuceandtomatotothewrap,thenaddsomeofthechickpeamash,wrapitallup,anddevour.makes2servings.ingredients: 1-15oz.canofblackbeans2toliveoil2clovegarlic,chopped1/2smallonion,chopped1tlemonjuice(about1/2alemon)1/3cchoppedcilantro1tspcuminpowder1tspchilipowder1/4cupjalapeños,sliced(canusedcannedorfresh)tortillasveganyogurttodip directions heatupapanovermediumheatwiththe1toliveoilandaddthechoppedonions,cuminpowder,andchilipowder.cooktilonionsaretender.addinchoppedgarlic,stirfor1minute.addtheblackbeans,cooktilhot,andputitinabowl.addthecilantroandlemonjuice,andmashituproughly.wrinseyourpanout,dryit,andputitbackovermediumheatwith1toliveoil.addyourtortillatothehotpan,spreadsomeblackbeanmixontop,afewjalapeñoslices,andnutritionalyeast.closeitupwithanothertortilla.panfryonbothsidestilbrowned.enjoywithyourfavoritehotsauceandsomeveganyogurt!shouldmaketwolargequesadillas.ingredients: 1avocado2slicesofyourfavoirtebreadslicedtomatoes1tsptoastedsesameseeds1ttahinisaltandpeppertotaste directions halfyouravocado,takeoutthepit,spoonoutthegoodstuff,andmashitontoyourbreadslices.takeyourtomatoslicesandlaythemontop,thensprinklewithtoastedsesameseeds,salt,pepper,andatahinidrizzle.now,thisisaverybasicrecipethatyoucanhavefunwithandplaywiththetoppingsasmuchoraslittleasyou'dlike.hereareafewtoppingsuggestionstojazzupyouravocadotoast:hempseedschoppednutsbalsamicdrizzlesirachanutritionalyeast(thehandy-dandynooch)salsatempeh(forsomeextraprotein)cookedbeans(alsogreatforprotein)makes1serving.ingredients: forthesheetpanmedley:1blockfirmtofu2bellpeppers2sweetpotatoes2crownsbroccoli3toliveoil1tsoysauce(tamari/coconutaminos)1tbalsamicvinegarsaltandpeppertotaste1/2avocado,cubed1handfullgreensofchoiceforthequinoa:2cquinoa21/2cwaterdirections forthesheetpanmedley:setoventoroastat400°f.gentleypresstheliquidoutofthetofuwithakitchentowelorpapertowels,thencutintobitesizecubes.putthecubesinabowlandaddinthesoysauceand1toliveoil.tossaroundgentlyuntilalltofuiscoated,thenaddtosheetpan.cutthebellpeppers,sweetpotatoes,andbroccoliintobitesizepieces,addthemintothebowlyouusedtoseasonthetofu.addoliveoilandacouplesmallpinchesofsaltandpepper,tosstocoat.addveggiestosheetpanandmakesureeverythingisspreadout,thenaddtoovenfor15min.turnyourpanat15minandroastforanother10min,thenremoveit.forthequinoa:combinethequinoaandwaterinamediumpot.bringtoaboil,cover,reducetheheat,andsimmerfor15minutes.removefromtheheatandletitsit,coveredfor10moreminutes.fluffwithafork.assemble:putsomequinoainyourdinnerbowl,addthehandfullofgreens,theavocado,andsomeoftheroastedmedley.drizzlewitholiveoilandbalsamicvinegar,andit'sreadytogo.makes3servings.ingredients: 1/2packagericenoodles1portionofyoursheetpanmedleyleftovers1/3cucumber,sliced1tspsesameoil1tspsoysauce(tamari/coconutaminos)1tpeanutbutter(oranyothernutbutter)2twater1/2lime1/2smallbunchofcilantro2tchoppedpeanuts(oranyothernut) directions bringasmallpotofwatertoaboil,addyourricenoodles,cookaccordingtopackage.drainyournoodlesintoacolander,runundercoldwater,anddrain.onceallwaterhasbeendrained,addthenoodlestoyourbowl,addthesheetpanmedleyleftoversandslicedcucumbersontop.combinethesesameoil,soysauce,peanutbutter,juicefrom1/2lime,andwaterinasmallcontainer,andstirtomakeasauce.pourthesauceoveryourbowl,andgarnishwithchoppedcilantroandpeanuts.mixalltogetherandenjoy!makes1serving.  ingredients: 4-5cupsofyourfavoritegreens1portionofyoursheetpanmedleyleftovers1/3cquinoa1/4apple,sliced1/4ctoastedpecans2tapplecidervinegar2toliveoil1tdijonmustard2tspmaplesyrupcouplepinchesofsaltpinchofpepper directions addyourfavoritegreenstoyourdinnerbowl(makesuretheyhavebeenproperlywashed).addwhat'sleftofyoursheetpanmedleyleftotvers,1/3cofleftoverquinoa,toastedwalnuts,andappleslices.inasmallbowl,mixtheoliveoil,applecidervinegar,dijonmustard,maplesyrup,salt,andpeppertomakeyourdressing.pouroveryourbowl,tosseverythingtocombine,andmaybeenjoywithasliceofyourfavoritebread.makes1serving.ingredients: 1cquinoa1-2cofyourfavoritegreens1/215oz.canofchickpeas(about1/2c)1/3cchoppedtomatoes1/3cchoppedcucumber1/3cchoppedcurlyparsley1/3cveganyogurt1smallclovegarlic,grated1lemon,juiced1/4ctahini1-2tcoldwaterpinchesofsaltpinchofpepper directions addthequinoaandyourfavoritegreenstoyourbowl(makesurethegreenshavebeenproperlywashed).drainthecannedchickpeas,wrinse,andaddhalfofthecantoabowl.addapinchofsalt,thecumin,andtosstocoat.addthisoveryourquinoaandgreens.addthechoppedparsley,tomatoes,andcucumbertothebowl.inasmallseparatecontainer,mixthe1/3cofveganyogurtwiththegratedgarlicandasalttotaste.addthisontopofyourbowl.inasmallbowlcombinethelemonjuice,andtahini,andstirtogether(itwillgetthick).slowlyaddthewaterasyoustir,untilyougettopouringconsistency.thenaddyoursaltandpeppertotaste.finally,drizzleyourtahinisauceoveryourbowlandit'sdone!makes1serving.ingredients: 1packagefirmtofu2toliveoil1/3cchoppedcilantro3ctomatosauce(plaincanned,notseasonedwithherbs)11/2tspgarammasala(orcurrypowder)1/2tspcayennepepper1/3cfullfatcoconutmilk1tmaplesyrup1largeclovegarlic,grated1/4-1/2tspsalt1cbrownriceoranyotherwholegrainofchoice directions setoventoroastat400°f.cookyourpreferredgrain(stovetop,ricecooker,pressurecooker,orevenpre-cooked/microwavable)drainandpressthetofu,gettingoutasmuchmoistureaspossible,thencutintobite-sizecubes.inabowl,tossthetofucubeswith1toliveoilandapinchofsalt,spreadonapanandroastinovenfor15min.whilethat'sroasting,takeapanandputitovermediumheat.addin1toliveoilandthegarammasala,stirtogetheruntilfragrant(about1minute).addtomatosauce,gratedgarlic,maplesyrup,cayenne,andstirfrequentlywhilesimmeringforafewminutes.addthecoconutmilkandstiroverheatforacouplemoreminutes.removefromheatandaddsalttotaste.serveoveryourcookedgrainofchoice,garnishedwithchoppedcilantro.makes2servings.ingredients: 1/4cchiaseeds1/4craspberries1tmaplesyrup1/2cplantmylkpinchofsalt1servingproteinpowder(optional) directions combineallingredientsinajarorbowlandmixorshaketocombine.letitworkit'smagicovernight,andtopwithmorefreshraspberriesandsomegranolatoserve.dependingonwhetherornotyouaddproteinpowderandwhetherthatproteinpowderissweetenedornot,youcanleaveoutthemaplesyrup.addingprotienpowderisagreatwaytomakethisbreakfastmoresatiatingandcomplete.thisisjustabaserecipethatyoucanplaywithandaddwhateverfruit,seasonings,ortoppingsyoufeellike.makes1serving.ingredients: forthebakedsweetpotatofries:2mediumsweetpotatoes1toliveoilgenerouspinchofsaltandpepper1tspsmokedpaprika fortheburgers:1tbspgroundflaxseed+3tbspwater(canusegroundchiaseed)1-14.5ozcansblackbeans,drainedandrinsed1/2cupbreadcrumbs1tsponionpowder1tspgarlicpowder1tspcumin1tspchilipowder1tspsmokedpaprikagenerouspinchofsaltpinchofblackpepper1tbspsriracha(orhotsauceofchoice)1toliveoilbunburgerfixings(whateveryoulike–veganmayo,tomato,lettuce,onion,mustard,etc.) directions forthebakedsweetpotatofries:preheatovento425°f.cutthesweetpotatoesintolongstrips,tosstheminabowlwith1toliveoil,agenerouspinchofsaltandpepper,andsmokedpaprika.bakeonagreasedpanfor15min,carefullyremovethepanandtossthemaround.returntoovenforanother10minutes.fortheburgers:placeflaxandwaterinasmallbowl.setasidetothicken.placebeansinalargebowl.mashwithapotatomasherorforkuntilmostbeansarebrokenup,leavingsomewhole.addbreadcrumbs,onionpowder,garlicpowder,cumin,chilipowder,smokedpaprika,salt,pepper,sriracha,andflaxmixture.stiruntilwellcombined.forminto2-3tightlypackedpatties.youcanrefrigeratethemuntilyouarereadytocookorcookthemrightaway.warmaskilletovermediumheatwitholiveoil.cookburgersforabout6minutesperside,oruntilgoldenbrown.buildyourburgerandenjoywithasideofsweetpotatofries.makes2largeburgers,or3mediumburgers.ingredients: 1coatflour(youcanmakeyourownbyblendingrolledoatsuntilfine)2tproteinpowder1/4teaspoonsalt1½teaspoonsbakingpowder3/4cupplantmylk2tmaplesyrup(plusmoreforserving)1/2tspcinnamon1/2apple,sliced2tchopopedpecans directions setovento420°f.inabowl,combinetheplantmylk,maplesyrup,andcinnamon.addtheoatflour,proteinpowder,salt,andbakingpowder.mixuntilfullyincorporated.stirinappleslicesandchoppedpecans(savesomeappleslicesandpecanstoplaceontopforapicture-worthyfinish).letsitforabout15minutestohydratetheoatflour.pouroutontoa13”x9”sheetpan.decoratewithsavedappleslicesandchoppedpecans(ifyoukeptsome).bakeforabout12-15minutes,untilatoothpickcomesoutclean.letcoolslightly,thencuttoserve.enjoywithsomemorefruitontop,adollopofveganyogurt,andadrizzleofmaplesyrup.makesabout2servings.ingredients: 1blockfirmtofu2tablespoonssoysauce1tablespoonapplecidervinegar¼teaspoonkoshersalt1teaspoongarlicpowder1teaspoonchilipowder1teaspooncumin2teaspoonssmokedpaprika3tablespoonsoliveoil,divided fortacotoppings:tortillas1cgreensofchoice1lime,cutintowedges1/3cfreshcilantro,choppedveganyogurthotsauceortacosauceofchoice directions drainthetofu,thenpatthetofudrywithatowel.placethetofuinalargebowlanduseyourfingerstobreakthetofuintoroughlybite-sizedcrumbles.stirinthesoysauce,vinegar,salt,garlicpowder,chilipowder,cumin,smokedpaprika,and2tablespoonsoftheoliveoil.heattheremaining1tablespoonoliveoilinpan.addthetofuandcookonmediumhighfor8to10minutes,breakinguplargepiecesintobitesizedchunksandstirringoccasionally,untilbrownedandlightlycrispyandtheliquidevaporates.spritzgreenswiththejuiceof2limewedgesandaddafewpincheskoshersalt.mixtheveganyogurtwithhotsaucetotaste,andaddafewpinchesofsalt.placethetofucrumblesinthetortillas,thentopwithtoppingsandenjoy.makes2-3servings.ingredients: 1/2box(8oz.)ofdryrotinibeanpasta(pastamadefrombeanflour)1toliveoil2clovesgarlicminced2ttomatopaste1cplantmylk2tnutritionalyeast1tcornstarchdilutedin2troomtemp.water1/2tspsaltpinchofpepper1/3cfreshtomatoes,choppedhandfullofgreensfreshbasilforgarnish directions boilbeanpastaaccordingtopackage,drain,andsetaside.heat1tofoliveoilinasaucepanovermediumheatandaddinthemincedgarlic.oncethegarlicisfragrant,addinthetomatopasteandstirforafewminutes.addintheplantmylkandnutritionalyeast,thenbringtoasimmer.stirtogetherthecornstarchandwater,makingsurenoneisstuckatthebottom.addtothepotandstirvigorouslyuntilthickened.addsaltandpepper,taste,addmoreifneeded.addinthepasta,thespinach,andthechoppedtomatoes,mixitup,andservewithbasilgarnish.topwithsomemorenutritionalyeast.usingbeanflourpastaforthisdishaddsaheftyamountofproteintomakethisacompleteandbalancedmeal.anddon'tworry,itdoesn'ttastelikebeans.makes2servingsasamaindish.recipesby: soyoufinishedthemealplan,nowwhat?firstoff,congratulationsareinorder! withthisexperienceunderyour(veganleather)belt,youcannowconfidentlymoveintocreatingyourveryownmealplan.feelfreetoreallymakeityourown,eitherbuildingsomethingveryconcretelikewhatwehave,orsimplyalooseoutlinetoguideyouthroughtheweek.goingthroughtthemotionswiththeprocesswillleadtoadoptingthesehealthyhabitsintoyourlifeforthelong-run.youcanfollowtheexacttipsweusedtodesignourplant-basedmealplan. registereddietitian,amandawagner’samazingmealplanningtips: planoutwhatyouwanttoeatfortheweek.doyouliketohavecertainmealseveryweek?i.e.tacotuesdayorpizzafridays?startthere!checkcookbooksyoualreadyown&socialmedia(i.e.instagramandpinterest)forinspiration.ourwebsiteisalsofullofsimpleandnourishingrecipesthatyoucanuse.thiswouldalsobeagoodtimetodecideonhowyouwantyourmealplanningtolook.doyouprefertocookfromscratcheachdayorwouldyouprefertopreparewhatyouneedbeforetheweekstarts?2.balanceyourmeals.makingyourmealsasnutritionallybalancedaspossiblewillhelpyoustayfull,worktowardyourhealthgoals,andfeelenergized.makesureallofyourmealshaveaproteinsource,veggies,ahealthyfatsource,andwholesomecarbohydratesource.agoodgoaltoaimforpermealisaround500calories(activepeoplemayhavehigherneeds),around20gramsofprotein,lessthan3gramsofsaturatedfat,around15gramsofhealthyfats,80gramsofcarbohydrates(activepeoplemayhavehigherneeds),andatleast5gramsoffiber.also,ifyousaltyourfood,ideallyuseiodizedsalt,sinceiodineisanutrientmanyplant-basedpeoplefallshorton. 3.usewhatyou'vegot.checkyourpantry,refrigerator,andfreezertoseewhatingredientsyoualreadyhavewhenplanningyourmeals,anddonotbeafraidtousethosestaplesinyourmealplan.4.snacksmart.consideryoursnacksfortheweekandtrytopicktheonesthatwillbothsatisfyyoursnackingdesiresaswellaskeepyouontrackwithyourhealthyplan.5.planahead.it’seasiertosticktoabudgetandaplanifyouwriteoutyourshoppinglistaheadoftime.ipersonallyusethenotesapponmyiphone,butanoldfashionedpenandpaperlistworksgreattoo.6.don’tforgettobringyourlisttothegrocerystore!focusonwhat’sgoingtobeconvenientandbestforyourlifestyle.frozenfruitsandvegetablesarefrozenatthepeakoffreshnessandcanbejustasnutritiousastheirfreshcounterpartsandeasieronyourbudget!don’tbeafraidtohaveafewquickoptionsforthose“ineedhealthyfood,butcannotfathomcookingrightnow”daysornights.ifbuyingapre-madeorfrozenplant-basedmeal,makesureyoucheckthenutritionfacts.aimforamealthathaslessthan500mgofsodium,lessthan5gofsaturatedfat(thelowerthebetter),notrans-fat,andideallyincludessomefiber.youcanalwaysaddasaladorsautesomeveggiestomakeyourfrozenmealmorecolorfulandwell-rounded.7.getprepping. assembleanyingredientsyoucanaheadoftimeifyouarecookingdaily.thisincludessnacks.ifyouarebatchcooking,irecommendfreezingyourportionsbeyonddays3or4forfoodsafetyandfreshness.evenifyouaren’tsuperexcitedaboutbatchcooking,youcouldatleastconsidersingleitemstomakeaheadoftimelikecookedgrainstostoreinthefreezer,breakfasts,orsnacks.

Flexible 7-Day Plant-Based Meal Plan

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

Hearty Autumn Vegetable Ratatouille Recipe

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

Savory Mushroom Sourdough Stuffing Recipe

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

Gingerbread Protein Smoothie Bowl Recipe

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

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

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Decadent Plant-Based Zucchini Brownies
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decadentzucchinibrownies(withaveggiesurprise)by:complementthismightjustbeoneofthebestwaystosneakyourveggiesin.ifyouhavekids,they’llneverhavetoknow–itcanbeyourlittlegreensecret.justbecauseit’sadeliciouslydecadentandchocolateybrowniedoesn’tmeanitcan’thavesomehealthyelementstoit.thisrecipehaslesssugarthanmostotherbrownierecipes,hasoveracupofzucchinihiddeninit,hasahealthyamountoffiber,andjustsohappenstobeglutenfree.goaheadandindulge-leavingbehindallunnecessaryguilt!ingredients: dry:1½cuprolledoats½cupcocoapowder1teaspoonbakingpowder¼teaspoonbakingsoda½teaspoonsalt½cupdairyfreechocolatechipswet:½cupmaplesyrup1¼cupshreddedzucchini(drainedandtightlypacked)½cupnutbutterofchoice¼cupplant-basedmilk1teaspoonvanillaextract directions linea8x8panwithparchmentpreheatyourovento360fprocessalldryingredients(exceptchocolatechips)inafoodprocessoruntilpowderedaddallwetingredientsandblendagaintilbatterissmoothstirinchocolatechipspourbatterintopanandsprinklewithmorechocolatechipsbakefor30-35minutesforfudgybrownies,and40minutesforamorecakeybrownieletbrowniescoolcompletelybeforeattemptingtocut.theywillfirmupastheycool.*protip:replacehalftheamountofcocoapowderwithcomplementchocolateproteinforalittlepowerkick!recipeby:

Decadent Plant-Based Zucchini Brownies

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

No-Bake "Candy Bar" Recipe

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

Whole Wheat Pumpkin Spice Snickerdoodles Recipe

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

Plant-Based Mole Negro Recipe (With Protein Boost)

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

Fiery Spiced Jackfruit Tamales

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

Decadent Coconut Tres Leches

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

Vegan Banana Protein Granola Recipe

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

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

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

Vegan Proffee Recipe

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