The week late wrap-up of the #plantfueledyoga Challenge

What an adventure the #plantfueledyoga challenge was – really pushed me to not only commit to participating in Yoga daily, but got me thinking more and more about my nutritional journey. The challenge ended on April 21st and I totally missed the last two blogs, so am wrapping it up here….a week later. Hey, better late than never and it’s never too late to start.

Day 20 of the #plantfueledyoga challenge busted the Myth that as a vegan or someone on a mostly plant-based diet needs to take a ton of supplements.

The Reality:

The only supplement that is recommended for plant-based eaters is Vitamin B12. This vitamin, which is only found in significant quantities in animal-derived foods, can be purchased in tablet or liquid form at most pharmacies and health food stores. The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2-3 times per week.

There’s a ton of debates out there about supplementing; how they’re not regulated, how you can possibly do damage to your body with too much, how the wrong mixture could be worse than you think.

Our thinking here is that if you’re eating a well-balanced diet, literally eating a rainbow a day, you should be getting the right amount of nutrients.

Would love to hear others’ thoughts on the subject, so feel free to comment!

Day 21 of our #plantfueledyoga challenge wrapped up our adventure.

Although I missed the actual ending of the challenge by a week (our 21-day challenged started April 1st and ended April 21st), I really wanted to share my thoughts on this commitment, what this lifestyle means to me, and how nutrition continues to blow me away.

Healthy is a lifestyle. Not a fad diet, cleanse, pill, supplemental fad. Choosing a healthy nutritional plan is an on-going choice – it can be difficult at times, hell even frustrating (especially hanging with people who may not share your views, want to go to horrible chain restaurants, or who straight up laugh at you for your choice). Truth be told, everyone is different and may need different things, but one thing is universal – eating food-like substances doesn’t sustain anything, is taxing on the body, environment, and is slowly killing us.

Choose plants, or try to incorporate more of them into your diet. Promise I’m not preaching, just think it’s an easy start to a severe problem our world is facing today.

Hope you’ve enjoyed the challenge and continue to tune-in for more recipes, fun, ramblings.

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.
Meditation
Meditation

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.

Namaste.

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

Ingredients

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 

Namaste