Top 5 Holistic Health Benefits of a Plant-based Diet

Day 19 of the #plantfueledyoga challenge starts the Whole Body Health & Meditation Series 

For the final three days of our 21 day challenge, we are focusing on the effects plants have on the entire body and meditation on the mind. We need to care for our minds the same way we care for our bodies, nurture them, exercise them, and rest them. Being of a plant-based mindset lets you see and live the holistic benefits of taking on this lifestyle. For your body, for the compassion aspect, for the environmental impact. The three pronged approach to a plant-based way of life has such a holistic benefit. Today we’ll delve into the top 5 health benefits of a plant-based lifestyle.

Top 5 health benefits of plant-based eating (resource: PCRM – Physicians Committee for Responsible Medicine)

  1. Prevention of heart disease. Studies have demonstrated that a low-fat, high-fiber, vegetarian or vegan diet combined with stress reduction techniques, smoking cessation, and exercise, can actually reverse atherosclerosis.
  2. Cancer prevention. Several large-scale, peer-reviewed studies (including those at Harvard and Cambridge Universities) have shown that plant-based diets reduce your risk of certain cancers, specifically breast and colon cancer in the US.
  3. Prevention and reversal of diabetes. Adult-onset diabetes can be better controlled and sometimes even eliminated through a low-fat, vegetarian diet along with regular exercise.
  4. Lower blood pressure. People who follow plant-based diets typically have lower blood pressure. Results can be seen in as little as TWO WEEKS.


Yoga Meditation Pose: Lotus Pose Meditation 

Quiet your mind. Roll out your mat in a peaceful place that is still. Let your day melt away while you come into a comfortable lotus seated position.  Make sure the crown of your head is stretching toward the ceiling. Root down into your sit bones. Close your eyes and focus on the now. Sit here for at least 5 minutes, 15 if you can.


Root Down & Hash Brown

Day 18 of the #plantfueledyoga challenge brings the root down recipe

For the past few days, Sarah and I have been focused on a plant-based environmental connection for our 21 day challenge. Plants help nourish our bodies in a cruelty free way, plus have a significantly lower carbon footprint. So, let’s use our knowledge for a wonderfully nutrient dense, cruelty free recipe.

Root Down & Hash Brown


1 large sweet potato
1/2 onion, minced
2 gloves garlic
2 tblsp olive oil
1 package drained tofu
2-3 cups of kale

Heat the olive oil in a large skillet. Mince the garlic and onion and add.

Peel the sweet potato, then dice into cubes and put into a bowl with a few tablespoons of water – microwave on high for 3 minutes. Once a bit soft, add to saute. Saute for about 8-10 minutes.

Cube tofu and make sure all excess liquid is drained. Add to the saute.

Cook until tofu is browned. Add a splash of pepper (salt if you’d like), and serve with whole grain toast or a fruit cup!


Your Connection Yoga pose: Staff pose 

This pose allows you to truly root down into the ground. It’s an awesome pose to center, begin or end your day with. Here’s a video that explains it perfectly! Staff Pose 


Be the Change

Tree Pose

Tree Pose

Day 17 of the #plantfueledyoga challenge breaks down the myth that one person can’t make a difference. 

The greatest innovation starts with a single idea. The best made product begins with a prototype. The biggest mansion gets built nail by nail. Everything you do starts with a single step, made by  You. You do not know the power you have until you yourself believe in it.

In Sarah and my quest to spread the plant-based diet gospel, we truly believe one person can make a colossal difference in the greater state of the world.  A ripple effect that starts small and gets larger and larger and before you know it you can see the effect miles away.

Today, we break down the walls of ‘It doesn’t really matter in the long run…’

The Myth: I’m only one person. I can’t make a difference.

The Reality:
A person who follows a plant-based vegan diet produces 50% less CO2, and uses 1/11th the oil, 1/13th the water, and 1/18th the land compared to a meat eater. We CAN make a difference, simply by eating less animal products and replacing them with plants.

Why not give a plant-based diet a try? Hell, even making one day meatless can make a huge impact. Not only are plants amazingly healthy and cruelty free, but the carbon foot print left or lack there of is astronomical.

Here’s a great article delving a bit deeper into the subject.

Today’s Connection Yoga Pose: Tree Pose 

This pose not only makes you feel strong, balanced, but grounded. Rooted to the earth. Connected to your surrounding.

Stand strong and bring your hands to your heart center. Lift your right heel to your calf. Breathe here and root down. Slowly raise your foot to your inner thigh. Raise your arms above your head and stretch. Breathe here and know you have the ability to make an impact in this world.