After maintaining a vegetarian lifestyle for twenty years, I made the resolute decision to embrace veganism five years ago. This pivotal shift represented a harmonious fusion of ethical principles and personal well-being that propelled me to wholeheartedly join 'the green side'. The move felt different to when I first turned 'veggie'. That was a much more obvious shift. ‘Eating the muscle of another animal is a bit weird, I should probably stop doing that.’ You can close your eyes to the other principles that vegetarianism doesn’t cover much easier than you can as a meat eater, in my opinion. Books such as, ‘How Not To Die’ and ‘The China Study’ gave me the angle that I needed to be totally immersed in the idea of being a complete herbivore - Health and well-being! That’s where I first got introduced to the word ‘Plant-Based’. And this is where the topic of the blog comes to light. As a non-animal product consumer, is the title ‘plant-based’ the better way to go? Or shall I just embrace veganism and all it stands for? And, what can we all be doing to make sure we are eating a diet that is optimal for us to not just survive, but to thrive?
What sets the two apart? There's a perspective that being plant-based permits occasional meat consumption. From my standpoint, the disparity lies in the fact that "plant-based" or a "whole-food, plant-based diet" solely pertains to an animal-product-free diet, while veganism encompasses a broader philosophy and often represents a personal and political stance. It's worth noting that certain brands label their products as "plant-based" while others opt for "vegan." A decision that likely stems from market research, and/or a brand's purpose and mission.
Does it matter? If they are both pretty much the same thing, does it matter which one you label yourself? As a meat eater does the word 'vegan' immediately create a void of interest in between your lobes? Vegan adoptees may argue that by hiding behind a diluted name, and by not addressing the factory-farmed elephant in the room, you could be harming the overall cause. On the other hand, the plant-based community might suggest that it serves as an easier entry point into the philosophy and concepts of abstaining from animal products. Personally, I transitioned from calling myself "vegan" to identifying as "plant-based" while making no changes to my habits, lifestyle, or diet. This choice allowed me to engage in conversations about the benefits of plant-based eating with clients without immediately confronting their preconceived biases and prejudices. My primary focus lies in promoting the consumption of more plants for improved health, while also recognising the importance of reducing or eliminating animal products, of course.
Everyone, everywhere, for the love of pod(s) - Please, EAT MORE PLANTS! If there is one key message to be taken from this blog, it is that eating a wide variety of vegetables, fruits, berries, nuts, legumes, and spices, daily, offers numerous benefits for our overall health and well-being. Vegetables, rich in essential vitamins, minerals, and fibre, support a strong immune system, promote healthy digestion, and reduce the risk of chronic diseases. Fruits, with their natural sweetness and abundance of antioxidants, provide hydration, improve cardiovascular health, and help maintain healthy skin. Berries, packed with antioxidants, offer anti-inflammatory properties, boost brain health, and support healthy ageing. Nuts, a source of healthy fats and proteins, aid in weight management, lower cholesterol levels, and promote heart health. Legumes, such as beans and lentils, are excellent sources of plant-based protein, fibre, and iron, contributing to satiety, stable blood sugar levels, muscle growth, and improved gut health. Finally, incorporating a variety of spices, like turmeric, ginger, and cinnamon, can provide anti-inflammatory benefits, aid digestion, and enhance the flavours of dishes, making healthy eating more enjoyable. Embracing this diverse range of plant-based foods can contribute to a balanced and nutrient-rich diet, benefiting our overall health in multiple ways.
What can you do to include more plants in your and your family's diet? Below, you'll find five strategies. But first, it’s important to know what you are aiming for and why. Some research suggests that the number of 'five a day' is greatly underestimated, and plus, it may lead to individuals leaving out great foods like nuts, seeds and spices. I think a better goal, rather than counting individual vitamins and minerals is to simply look at the fibre content. According to the British Heart Foundation, an adult is aiming for thirty grams of fibre a day. Fibre plays a crucial role in maintaining a healthy digestive system and helping to prevent diseases like cancer and heart disease, by promoting regular bowel movements, preventing constipation, and supporting gut health. Additionally, a high-fibre diet can help control blood sugar levels, lower cholesterol, and contribute to weight management, making it an essential component of a well-rounded and wholesome diet. And by default, if you hit your target and your plant diet is varied enough, you will automatically eat all the macro and micronutrients your bodies need to achieve a homeostatic diet. There are two exceptions. One is B12, and the other is Omega 3 DHA/EPA. B12 is a bacteria, and DHA/EPA is sourced via some sea plants or algae. It is important to supplement your diet with these two, which is easily done.
Reasons to be cheerful! Various cross-sectional studies conducted worldwide consistently support the positive link between fruit and vegetable consumption and happiness. Daily consumption of these foods is associated with a higher likelihood of being classified as "very happy", indicating a strong and positive correlation. In one, notable study, a dose-response relationship was observed, showing that higher daily servings of fruits and vegetables, seven or eight servings, correlated with increased life satisfaction and happiness. Even after accounting for factors like income, illness, exercise, smoking, and body weight, these associations remained significant, highlighting the independent impact of fruit and vegetable consumption on happiness.
It looks like the best strategy for attaining an exceptional diet is to include a wide variety of plants and the complete how-to-do-it comes next! It's Easy and it's Awesome!!
Five Simple Ways to incorporate more plants into your diet:
Snack on mixed nuts and seeds: Keep a jar of mixed nuts and seeds handy for a convenient and nutritious snack. You can create your own blend or choose pre-mixed options like almonds, walnuts, pumpkin seeds, and sunflower seeds.
Add fruits and berries to your breakfast: Start your day by incorporating fruits into your breakfast routine. Slice some fresh berries, add banana slices to your cereal or porridge, or blend fruits into a delicious smoothie.
Experiment with legume-based recipes: Include legumes like chickpeas, lentils, or black beans in your meals. Try making hummus with chickpeas, adding lentils to soups, curries, or stews, or creating flavourful black bean tacos or veggie burgers.
Soups in the winter, salads in the summer: Eating seasonably will naturally lead to this veggielicious combo. It also, coincidentally, feels like the right match, too. Soups and salads can be exciting, tasty standalone meals, or delicious starters/side dishes.
Enhance dishes with spices: Experiment with various spices to elevate the flavours of your meals. Incorporate turmeric in curries, cinnamon in oatmeal or smoothies, or ginger in stir-fries for added depth and health benefits.
Final note - Don’t panic about protein! By embracing a diverse plant-based diet, you can certainly consume an ample amount of protein for muscle maintenance or growth through a standard vegan diet. Based on the guidelines provided by the British Heart Foundation, the recommended protein intake for most adults is approximately 0.75 grams per kilogram of body weight per day. This translates to around 45 grams for the average woman and 55 grams for men. To include more plant proteins in your meals and reap their numerous antioxidant-boosting, fibre-fueling benefits, you can adopt a simple approach: Reduce meat portions and boost plant portions, designate plant-based eating days, or eliminate meat altogether. This flexible strategy enables you to embrace a plant-centric lifestyle.
As an individual, I often deeply reflect on the principles and ethics behind my decision not to consume animal products, and I find myself naturally inclined to embrace the vegan lifestyle. I am motivated by a genuine concern for animal rights, the environment, and my own health. However, I am acutely aware of the responsibility that comes with promoting this lifestyle. It is crucial to approach the subject with mindfulness, as the message of veganism can be easily misconstrued or misinterpreted. I believe in fostering an inclusive and compassionate dialogue that encourages understanding rather than judgment. Through my actions and conversations, I aim to inspire others to explore the values and advantages of veganism or a whole-food plant-based diet, while always respecting their individual choices. The specific name or label attached to this lifestyle in the first instance, whether by me or others, holds little significance in comparison.
So, next time I’m asked if I want a bacon sandwich and you hear me say ‘I’m vegan’, you’ll know a lot of thought and consideration has gone into it. Well, let's be honest, I'll probably proclaim my veganism even without being prompted. You know how it goes!
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