Posts tagged with "vegan"

Dr. Kulreet Chaudhary, MD Ayurveda article via 360 MAGAZINE.

Syncing Gut with Mind for Better Mood

Mood is a complex physiological experience. It is the result of the intermingling of neurochemistry, gut health, hormonal balance, and social/psychological experience. It is a moment-by-moment litmus test of how much your life is in alignment with the needs of your body, mind, and spirit. 

The greater internal harmony you have, the better your mood. Conversely, the greater internal disharmony within, the worse your mood.

Mood Influencers

We tend to think external circumstances determine our mood. But in reality, our internal harmony determines how we perceive, interpret and respond to our external circumstances. There are many things that can lend to a bad mood:

  • Stress (day-to-day, global news, etc.);
  • Poor diet;
  • Isolation from community or family; and
  • Not allowing the mind to rejuvenate through meditation.

However, one of the most important aspects of mood in Ayurveda medicine is the way in which food and gut health impact mental health. Mind and gut are inseparable. The foods you eat and the strength of your digestion determine the quality of your thoughts and mind.

Modern medicine is just beginning to grasp this concept of the relationship between the gut and brain. According to Ayurveda, the gut and brain are one functional unit. The fastest way to shift mood is by changing diet, improving gut health, and shifting your microbiome.

Improve a SAD Mood 

Seasonal affective disorder (SAD) is a clinically diagnosed form of depression that begins in the fall, continues into the winter and then typically resolves in the spring and summer. It is a condition that I didn’t pay enough attention to as a general neurologist, but as an Ayurvedic practitioner I became much more attuned to the impact of the seasons on our mood. I found that the majority of us notice some shift in mood with each season, and some of us experience more severe changes that qualify as SAD.

Modern treatments for SAD include phototherapy and antidepressants. Although SAD is a modern medical diagnosis, this shift in mood due to the changes in season is a well-documented psychological phenomenon in Ayurveda, spanning back thousands of years. So, in addition to the modern therapies for SAD, we also have access to ancient Ayurvedic treatments that help to treat SAD today and prevent it in the future.

Know Your Dosha

One of the great blessings of Ayurveda is the knowledge of the doshas and how they manifest in ourselves and in the seasons; this makes life more predictable. Once we understand our seasonal susceptibilities, conditions like SAD do not have to overtake us. We can organize our seasonal routine to combat the underlying causes of SAD before they germinate. It’s like having a GPS system for our body and mind that informs us of the turns before we have to take them. Instead of feeling like we’re always behind the eight-ball, wondering why we feel tired, depressed, anxious or frustrated, we can predict what potential pitfalls each season may hold for us and avert the danger before we ever face it.

You can learn more about your dosha type with my free quiz HERE. To experience more benefits of Ayurveda start with understanding your dosha type. 


Dr. Kulreet Chaudhary, MD, is a neurologist, neuroscientist and an internationally recognized expert in the ancient practice of Ayurvedic medicine. She earned her medical degree at Loma Linda University School of Medicine; completed her internship at University of California Los Angeles (UCLA) and neurology residency at University of California San Diego (UCSD). Chaudhary is the author of “The Prime” (Penguin Random House, 2016) and “Sound Medicine” (Harper Collins, 2020); is a pioneer in the field of integrative medicine and is a highly sought-after speaker, researcher and adviser for Healthy Directions. She is the former director of Wellspring Health in Scripps Memorial Hospital, where she successfully combined conventional treatments with Ayurvedic practices of detoxification, diet and lifestyle management to help patients effectively manage chronic neurological disorders such as multiple sclerosis, Parkinson’s disease and migraine headaches. Her program was so successful that it is now used for a wide range of health concerns, including weight issues and chronic disease. Through her integrative approach, Chaudhary teaches her patients about the connection between mind, body and spirit, which impacts every aspect of health both physically and mentally. Learn more at


Article: Dr. Kulreet Chaudhary, MD – author of The Prime

Arm lifting article inside 360 MAGAZINE.

Transform Your Arms with the Latest Techniques in Arm Lifting

Welcome to the world of arm lifting! With the help of the latest techniques, you can now transform your arms into a work of art. Arm lifting is an increasingly popular cosmetic procedure that helps improve the look and feel of arms by removing excess skin, fat, and other tissue.

This procedure can help create a more toned and youthful appearance in the upper arms. Whether you’re looking to enhance muscle definition or simply reduce sagging skin, arm lifting offers an effective solution for achieving your aesthetic goals.

In this article, we’ll discuss the various types of arm lifts available today as well as what to expect during surgery and recovery. Read on to learn more about how this transformative treatment can help give you back your confidence again!

Benefits of Arm Lifting 

Arm lifts can provide a number of benefits to people looking to improve the appearance of their arms. Some of the most common advantages include: 

  • Reduced sagging skin in the upper arms 
  • Improved muscle definition and tone 
  • A more youthful and contoured look overall 
  • Enhanced self esteem and confidence in wearing short sleeve shirts or swimsuits

Arm lifting can be an effective tool for achieving a sleek, toned upper arm area which is often difficult to achieve through diet and exercise alone. It is also one of the best options available today for reducing excess fat while tightening loose skin to create a smoother, firmer appearance.

With arm lifting, you can get back your confidence and feel empowered to show off your new look! 

Types of Arm Lifts Available 

There are several types of arm lifts available depending on the individual’s needs. The most common techniques used for arm lifting include: 

Standard Arm Lift

This procedure is often used for people with a moderate amount of loose skin or fat in the upper arms. It involves an incision made from elbow to armpit, which allows the surgeon to remove excess tissue and tighten remaining skin as needed. 

Mini Arm Lift

Also known as a brachioplasty, this technique is ideal for individuals who only have minimal amounts of excess skin and fat in the upper arms. It involves making a shorter incision near the armpit, allowing for less aggressive tissue removal while still providing good results. 


This procedure is typically used when there is an abundance of fat but minimal amounts of loose skin. During a liposuction procedure, small suction devices are used to remove fat cells from the area, creating smoother contours without much downtime.

No matter which technique you choose, arm lifts can help to create a more toned and youthful appearance in your arms. Your surgeon will be able to determine which method is best for your individual needs during your initial consultation.  

What To Expect During Surgery and Recovery 

Arm lifts are typically performed on an outpatient basis under general anesthesia, although local anesthetic may be used for smaller procedures. Surgery usually takes between one to three hours depending on the type of procedure being done, and you can expect some swelling and bruising after surgery which will gradually subside over time.

It is important to follow all post-operative instructions from your physician regarding exercise, lifting, and any necessary medications in order to ensure optimal results. Most patients return to their normal activities within a few weeks following surgery but should avoid strenuous activities such as exercising until fully healed. 

Aftercare Tips for Optimal Results

Once your arm lift is complete, it is important to follow any aftercare instructions provided by your surgeon in order to ensure optimal results. This may include wearing a compression garment and avoiding direct sunlight or any activity that could cause further tension on the arm area. Additionally, it is important to keep the incision site clean and dry to prevent infection and scarring. 

Cost Considerations for Arm Lift Procedures 

The cost of an arm lift procedure varies depending on the extent of surgery needed as well as other factors such as geographic location and insurance coverage. Most patients should expect to pay anywhere from $3,000 – $7,000 for the procedure itself plus any additional fees associated with hospital stays or anesthesia costs. Additionally, there may be additional costs related to aftercare or follow-up visits. 

Final Thoughts on the Transformative Power of Arm Lifting 

Overall, an arm lift can help to improve your body confidence by creating smoother and more toned arms. It is important to discuss all of your questions and concerns with a qualified medical professional prior to making any decisions about surgery. With the right care, you can enjoy the results of an arm lift for years to come!

Nutrition article via 360 Magazine.

What are the best tips for making Mexican food?

Mexican cuisine

Mexican cuisine encompasses a wide variety of recipes from the different regions of Mexico. This type of food commonly uses beans, rice, tomatoes, chilis and tortillas in many dishes. Proteins, such as beef, chicken and seafood, are also common ingredients in Mexican recipes. Mexican food is generally flavorful and well-seasoned. When preparing Mexican food, it is generally best to use fresh ingredients that are in season.

Mexico is a large country with many regions. Each of these has a distinct cuisine based on the ingredients that are available there. For this reason, Mexican food recipes generally taste better when fresh ingredients are used. This type of cuisine uses many vegetables, herbs and spices, which can usually be purchased at a farmer’s market or supermarket. Many large cities have Mexican markets that contain some of the more obscure ingredients that can be ordered in native dishes.

Typical dishes

Tortillas are often part of Mexican recipes. These can be made from corn or flour, and can be used to make dishes such as tacos, burritos and enchiladas. Tortillas can also be served in the same way that other cuisines serve bread with a meal. Homemade tortillas generally taste the best, but high-quality tortillas can also be purchased at a Mexican bakery or market.

Several authentic Mexican food dishes have a spicy flavor due to the use of chilis, such as jalapenos and habaneros. When preparing a dish that calls for hot peppers, care should be taken to avoid touching the face or eyes after handling. If a recipe is too hot for a person’s taste, the cook can cut off the top of a bell pepper and remove the seeds for a milder flavor. Chilis can also be roasted to enhance their flavors.

Many Mexican dishes are served with rice and beans. Refried beans made with lard are very popular, but whole black beans are also common in Mexican cooking. Mexican rice is usually cooked with tomatoes, onions and seasonings, resulting in a fluffy rice dish with lots of flavor. Rice and beans can also be used as a filling for tacos or burritos or as a side dish. Try the recipe with rice as a filling for tacos or as a side dish as well

Beans and rice are staples of Mexican cuisine, but many Mexican food recipes also call for a type of protein. Chicken and beef are commonly used, and there are many recipes that call for seafood, such as shrimp or fish. When cooking Mexican food, the protein is often marinated for maximum flavor. If the proper ingredients are not available to make an authentic Mexican marinade, meat that is pre-seasoned and marinated can often be purchased at a Mexican butcher or grocery store.

Red rice 

Red rice, also called Mexican rice or Mexican-style rice, is a typical dish of Mexican gastronomy.

Its preparation is very simple, similar to that of white rice, although in this case the rice is cooked with a broth made with tomato, garlic, onion and chicken broth. As with white rice, red rice is used as an accompaniment to other dishes, and is not usually eaten alone.

Mexican red rice recipe


  • 1 cup of long rice (washed and drained).
  • 2 chopped tomatoes.
  • 2 cups of chicken broth.
  • ½ chopped onion.
  • 1 small piece of onion.
  • 1 clove garlic.
  • 1 teaspoon achiote paste.
  • Salt to taste.
  • Olive oil.
  • Cilantro.

How to make red rice Mexican style

  1. Sauté the rice
  2. Heat a tablespoon of oil in a frying pan and add the rice. Let it brown for a minute.
  3. Add the chopped onion to the rice and continue stirring until the onion turns color.

Prepare the tomato sauce

  1. Put the chopped tomatoes, the small piece of onion, the peeled garlic clove and the chicken broth in the blender. The achiote paste must be added at this point.
  2. Blend well to obtain a tomato puree or tomato broth.

Mix with the rice

  1. Add the tomato sauce to the rice together with the salt (1-2 teaspoons will usually be enough), and stir well.
  2. When it starts to boil, lower the fire to the minimum and let it boil for 15 minutes.
  3. Turn off and remove from the heat.
  4. Stir and serve with fresh cilantro.
Nutrition article via 360 Magazine.

Exotic Jasmine rice

This type of rice is characterized by its jasmine aroma and soft, moist texture. It is a type of glutinous rice that is widely used in Thai and Southeastern cuisine and is mainly used in fried rice dishes and curries. The moist and sticky texture of jasmine rice makes it ideal for pairing with sauces and stews, as it sticks well to ingredients and retains its shape well.

A bit of history

Jasmine rice is a type of rice that originated in Thailand, and is believed to have been cultivated there for over a thousand years. It has been a staple in the Thai diet and has been valued for its distinctive sweet jasmine aroma, which comes from the variety of glutinous rice used to grow it. This type of rice is also known as “Kao Dawk Mali 105” or “KDML105”, and was discovered by Mr. Sunthorn Seehanern, a rice official in Chachengsao province. This type of rice used to grow in the high mountains of Thailand and for centuries was cultivated exclusively by the nobles of the Kingdom of Siam.

Jasmine rice is also an important component of Thai culture and tradition, and is used in many special events, such as weddings and festivals. It is a key ingredient in many Thai dishes, including fried rice, curries and rice salads, and is considered an important way of expressing hospitality and generosity in Thai culture.

With globalization and the increasing popularity of Thai cuisine around the world, jasmine rice has become increasingly popular and is readily available in many supermarkets and specialty stores internationally.

Nutritional values

Jasmine rice is a source of complex carbohydrates and contains a moderate amount of protein and fat. In terms of nutritional values, a 100 gram serving of cooked jasmine rice contains approx:

  • Calories: 130 to 150.
  • Carbohydrates: 29 to 32 grams.
  • Proteins: 2 to 4 grams.
  • Fats: 0.5 to 1 gram.
  • Fiber: 0,5 to 1 gram.

In addition, jasmine rice also contains small amounts of vitamins and minerals, including iron, potassium and B vitamins. However, the exact nutritional content may vary depending on the brand and preparation methods, so it is important to consume it in moderation as part of a balanced and healthy diet.

How to prepare Jasmine rice

Here is a basic recipe for cooking jasmine rice:


  • 1 cup jasmine rice
  • 1 1/2 cups of water
  • Pinch of salt


  1. Wash the jasmine rice several times under cold water until the water runs clear.
  2. In a medium saucepan, combine the jasmine rice, water and pinch of salt.
  3. Bring the contents of the pot to a boil and, once the water begins to boil, reduce the heat to its lowest setting and cover the pot with a lid.
  4. Simmer for approximately 18 to 20 minutes, or until the water has evaporated and the rice grains are tender and have absorbed all the water.

To prepare in a rice cooker it is only necessary to follow the manufacturer’s instructions, as each cooker has its own cooking times and methods.

Some cooks will add spices, herbs or oils to the pot before cooking the rice to give it more flavor, while others use different proportions of water or different cooking methods to achieve a different texture. Overall, jasmine rice is versatile and easy to cook, and is a popular ingredient in many Asian cuisines.

If you want also to know a delicious coconut rice recipe made with Jasmine rice, just follow this link:

Popular Jasmine rice recipes

Here is a list of some of the most famous recipes using jasmine rice:

  • Pad Thai: This is a popular Thai dish that combines jasmine fried rice with egg noodles, vegetables, tofu and a variety of spices and sauces.
  • Jasmine rice curry: This is a dish that combines jasmine rice with a variety of spices and sauces.
  • Mango with jasmine rice: This is a popular dessert that combines ripe mango with cooked jasmine rice and dipped in a mixture of milk, sugar and spices.
  • Chicken with jasmine rice: This is a simple dish that combines grilled chicken with jasmine rice and vegetables.
  • Nasi Goreng: This is a popular Indonesian dish that combines jasmine fried rice with protein, vegetables and spices.

These are just a few of the many recipes that use jasmine rice as a main or secondary ingredient. This type of rice is versatile and easy to cook, and can be used in a wide variety of dishes and desserts.

Nutrition article via 360 Magazine.

An African treat: couscous

Couscous, also called kusksi or kseksu, is a traditional dish in the cuisine of some North African and Middle Eastern countries, made from steamy wheat semolina and served with a variety of vegetables and sauces. It is a versatile, nutritious food and is often eaten as a main meal.

Nutritionals values of couscous

Among its most important physical characteristics is texture, couscous is known for its soft and moist texture, due to the gelatinous consistency of wheat semolina. Its taste is slightly sweet and neutral, which makes it an ideal complement to many dishes.

One cup of couscous, approximately 173 grams, provides 650 calories and the following nutrients:

  • Total fat 1.1 g.
  • Saturated fat 0.2 g.
  • Polyunsaturated fats 0.4 g.
  • Monounsaturated fats 0.2 g.
  • Sodium17 mg.
  • Potassium 287 mg.
  • Carbohydrates 134 g.
  • Dietary fiber 8.6 g.
  • Protein 22.1 g.

Vitamins daily nutritional values: 4 % calcium, 11 % iron, 10 % vitamin B-6 and 19 % magnesium.

We can also talk about its versatility, couscous can be prepared in many ways and can be combined with a wide variety of ingredients, from vegetables to meats and sauces. Couscous is a source of complex carbohydrates and provides long-lasting energy. It is also low in fat and no cholesterol.

All this makes it a versatile, easy-to-prepare and very healthy food that has been an important part of the human diet.

Traditional recipe to prepare couscous

  1. Bring salted water or broth to a boil with a teaspoon of oil in a large pot, as it grows quite a lot. When it comes to the boil, remove from the heat and pour in the couscous, and stir immediately so that all the couscous absorbs the liquid.
  2. Cover the pot and let stand for 5 minutes.
  3. When you uncover the pot, you will see that the couscous has become compact, with the grains stuck together.
  4. Add 1 teaspoon of butter, and thresh the couscous with the help of a fork, turning and stirring until the grains are loose.

Now you can use the couscous to prepare all kinds of recipes. You can take it hot to the table, accompanied with vegetables, meats, cheeses, fish, legumes, etc. If you let it cool it is perfect to prepare many kinds of salads.

Types of couscous

These are just a few of the many varieties of couscous that exist, and each country or region has its own unique version and distinctive flavor. On the other hand, these grains can be made from different ingredients, such as

  • Wheat couscous: This is one of the most common and is made from wheat flour. It has a smooth and uniform texture.
  • Rice couscous: This is a lighter and crispier version than the previous one and is made from rice flour.
  • Barley couscous: This type is thicker and has a more gummy texture than wheat or rice couscous.
  • Quinoa couscous: This type of couscous is made with quinoa, a pseudo-cereal rich in proteins and nutrients.

The choice of grain depends on the personal preferences and the recipe being prepared.

For other varieties of couscous, visit this link:

The best recipes prepared with couscous

  • Moroccan couscous: This typical Moroccan dish is made with couscous, olive oil, onion, garlic, coriander, red bell pepper, carrot, water and spices such as cumin, black pepper and cinnamon. All the ingredients are mixed and cooked together until tender and soft.
  • Couscous with chicken and vegetables: This dish consists of diced chicken and vegetables such as carrots, red bell pepper and onion that are cooked together with couscous. It can be seasoned with spices such as cumin, black pepper and thyme.
  • Couscous with fish and sauce: This dish is made with fresh fish, couscous, onion, garlic, tomato, green bell pepper and spices such as cumin and black pepper. All the ingredients are mixed and cooked together until tender and soft.
  • Couscous with vegetables and tomato sauce: In this dish vegetables such as carrot, red bell pepper and onion are cooked together with couscous and tomato sauce. It can be seasoned with spices such as cumin and black pepper.
  • Lamb couscous and tomato sauce: This dish is made with lamb meatballs seasoned with cumin and black pepper. They are prepared in tomato sauce which is mixed with couscous.

Couscous is a very versatile ingredient, and thanks to its properties and flavor it is present in a wide variety of countries. Just by choosing one of your preferences you can start experimenting and find the flavor you like the most. Enjoy your discovery.

Four Tips to Stay Healthy This Holiday Season 

new study finds Utah is the No. 1 healthiest state in America this holiday season followed by Massachusetts and the District of Columbia. Louisiana, Arkansas, and West Virginia are the three most unhealthy states.

The holidays are the perfect time to eat, drink, and be merry, but also a time when Americans fall off the wagon with excessive eating, drinking and stress.  Overindulging can exacerbate holiday depression and cause health issues making it important to maintain a healthy lifestyle.

Life Extension released a study on the Healthiest States in America after comparing all 50 states and D.C. across eight health categories using the most recent data from the CDC.

Key Findings:

·       Utah, the No. 1 healthiest state, was healthier than the average American in six of the eight categories: exercise, good overall health, heart disease, drinking, smoking, and eating fruits. The two categories where they fell short were reporting good mental health — 50.7 compared to 59.1 nationally — and eating vegetables.

·       Louisiana, the No. 1 least healthy state, was less healthy than the national average in all eight categories.  Notably nearly 20% of residents smoke compared to 14.4% nationally and only 71.6% exercise regularly compared to 76.3%.

·       10 Healthiest Places: Utah, Massachusetts, D.C., Connecticut, Maryland, Hawaii, Illinois, Colorado, New Hampshire, and New Jersey.

4 Tips to Stay Healthy This Holiday Season 

1)     Maintain Your Workout and Wellness Routine: Why wait for a New Year’s resolution? Stay healthy all season long by keeping your normal health and wellness routines going whether that means going to the gym, doing yoga, meditating, or taking long walks. To avoid weight gain consider taking a natural weight loss supplement and to avoid eating and drinking your emotions when stress occurs take a natural supplement to enhance your mood such as FlorAssist Mood Improve.

2)     Do Not Use Travel as an Excuse: It is very easy to fall off the wagon when you are out of your normal routine. Thankfully, even when you are not near your gym, there are countless fitness apps that offer workout classes on demand with no equipment necessary.  Additionally, being stuck at the airport does not mean you need to order a Cinnabon. Anticipate travel delays and pack healthy meals and snacks.  

3)     Be Proactive to Avoid Getting Sick: Getting rundown or sick is a common occurrence during the holiday season and can be mitigated by getting eight hours of sleep and by proactively taking vitamins and supplements. Echinacea, for example, will boost your immune system to help fight colds and infections, ashwagandha provides healthy energy when you are feeling burned out, and melatonin can help you sleep.  

4)     Take Time For Yourself: Attending holiday parties with friends, family or work can be stressful if you do not build in time to relax and recharge at home. Overscheduling will cause fatigue which can make you more susceptible to making unhealthy lifestyle choices. Be sure to prioritize and do not be afraid to decline certain invitations.

Chanel West Coast attends CLMBR event IN WeHo via 360 MAGAZINE.

CLMBR Fitness

CLMBR is a vertical exercise machine that works on both the upper and lower body, “…the best kind of primal movements that a person can do,” according to founder Avrum Elmakis, who was on hand to host the event.

CLMBR Fitness celebrated its elaborate grand opening in West Hollywood on Thursday. Chanel West Coast dazzled the crowd on the red carpet with her curvaceous baby body. She wasn’t the only head-turner at this immersive activation. Other notable guests were invited: Luke Rockhold, Dom Fenison, Carter Jenkins, Maximilian Acevedo, Brandon Graves, artist James Goldcrown, Bunnie Barbie, CJ Hammond, Hari Tahov, Jules Liesl, B. Thompson, Nick Pfeifer, Shaka Smith, Nicole Steen, Skinner Jones, Lucas Dell, and Logan Noh.

While Team CLMBR demonstrated cutting-edge technology and equipment, many guests indulged in generous servings of libations and vegan bite-sized Mexican tapas, provided by Sugar Taco. A variety of adult beverages were served: Lobos 1707 Tequila, Nue Vodka, and Henderson Whiskey. Caliwater cactus and PATH water were among the non-alcoholic beverages available.

This workout is a low-impact, total-body routine designed by some of the most prominent members of the entertainment industry. And, obviously, it was fabricated for the affluent, high-powered executives who have little time for anything less than results: Jay Z, LeBron James, Pitbull, Ryan Seacrest, Oliver Trevena, and Novak Djokovic.

This cutting-edge facility, located directly above the once-disheveled Ramada Hotel in Santa Monica, will provide group and one-on-one instruction to the health-conscious consumer. With memberships priced just under $3,000, it’s already in direct competition with rival fitness clubs like SoulCycle and Equinox.

Post-pandemic, those clubhouses have been plagued by poor management, daunting customer service, and dwindling amenities, leaving the market wide open for new entrants.

Article: Vaughn Lowery

MMA fighter Luke Rockhold attends CLMBR event IN WeHo via 360 MAGAZINE.
MMA fighter Luke Rockhold attends CLMBR event in West Hollywood via 360 MAGAZINE.

Photo: Jesse Richmond

Carolina Schneider, MS, RD in the Kitchen via Pitch Publicity NYC for use by 360 MAGAZINE

Top Supplements Vegans Need To Avoid Nutrition Gaps

Essential Supplements for First Time Vegans
By: Carolina Schneider, MS, RD, registered dietitian

Plant-based eating continues to grow in popularity, and for good reasons: It is beneficial for human health, more environmentally sustainable, and supportive of animal welfare. A well-balanced vegan diet – one that excludes all animal products – is associated with a lower risk for chronic diseases such as diabetes, heart disease and some types of cancer. Some of the more immediate benefits people experience when switching to a vegan diet include increased energy levels, improved digestion, reduced joint pain and menstrual cramps, and better skin appearance. 

Mind the Nutrition Gaps  

Switching to a fully vegan diet requires planning and intention, and should be done with the guidance of a health professional. If not done properly, a plant-based diet may result in nutrient deficiencies, which can lead to future health complications. With the rise in vegan food options at the grocery stores and restaurants, there has also been an increase in highly processed, “junk vegan foods” that contain little to no nutritional value. Micronutrients, which include vitamins and minerals, are essential for many body processes such as immune function, energy production, bone strength and heart health.

Although these nutrients are found in wholesome (non-processed) plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, some vitamins and minerals are less bioavailable – or more difficult for the body to absorb – when obtained from plant sources. Therefore, supplementation can be an effective and inexpensive way to prevent nutrient deficiencies. Here are the top supplements vegans should take to avoid nutrient gaps: 

Vitamin B12: for energy

Vitamin B12 is essential for energy production, nerve cell function, DNA synthesis, and red blood cell production. Vitamin B12 also plays a role in heart health as it regulates blood levels of the amino acid homocysteine – elevated homocysteine levels are associated with an increased risk for heart disease. A vitamin B12 deficiency can cause fatigue, weakness, constipation, loss of appetite, and in more severe cases, can lead to neurological issues such as numbing of fingers and toes.

Considering that the main food sources of vitamin B12 are animal products such as meat, eggs, fish, and shellfish, supplementation is required. Although some plant-based foods such as cereals and nutritional yeast are fortified with vitamin B12, they are not reliable sources. The recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg for adults, however, because the body absorbs only a small percentage of vitamin B12 from supplements, 500 mcg is recommended. Older adults should supplement with 1,000 mcg.

Aged Garlic Extract: for heart health

Aged Garlic Extract is a well-studied supplement that supports cardiovascular health. Considering that heart disease is the number-one killer in the United States, being proactive about cardiovascular health is important for everyone, regardless of their diet. The typical go-to supplement for heart health is fish oil, but since vegan diets don’t include fish, garlic supplements are your best bet! This is especially important for those with a family history of heart disease, or those consuming highly processed vegan foods such as ‘mock’ meats, frozen foods and salty snacks. These are high in saturated fats and sodium, both of which negatively impact heart health.

Aged Garlic Extract (AGE) has been shown to improve heart disease risk factors such as high cholesterol, high blood pressure and clogged arteries. The proprietary aging process to make AGE increases garlic’s antioxidant power, removes its strong odor, and concentrates its benefits. In short, the AGE is far more potent than raw garlic. In fact, you would have to eat up to 28 garlic cloves to get these same benefits, which is not realistic nor recommended as it can cause digestive discomfort. Kyolic Vegan Aged Garlic Extract is ideal for vegans because this formula is free from animal ingredients or byproducts. Many supplements contain animal ingredients such as gelatin (from animal skin and bones) and beeswax to

encapsulate the nutrients, so it’s important for those following a plant-based diet to read the supplement labels carefully. The health benefits of Kyolic AGE have been supported by more than 900 published scientific papers. It is also easy to consume, odorless, and leaves no aftertaste. 

Calcium: for bones and teeth

Calcium is an essential mineral responsible for bones and teeth health. This is because calcium is a major component of bones, giving them strength and structure. It also plays an important role in muscle contraction, blood clotting and regulating normal heart rhythms and nerve function. Calcium is especially important for vegans as research has indicated plant-based eaters to have weaker bones and be at a higher risk for bone fractures. 

Plant-based sources of calcium include leafy greens, legumes, nuts, seeds and fortified plant milk. Although some of these foods — such as kale — are excellent sources of calcium, you would have to eat 10 cups of kale to meet daily calcium requirements. Additionally, because vitamin D is essential for calcium absorption, those with low vitamin D levels may not retain the calcium from food.

The RDA for calcium is 1,000 mg for adults and 1,200 mg for women age 50 and older and men age 71 and older. Because calcium is best absorbed when taken in small amounts, a 600mg calcium supplement is recommended twice per day. However, most calcium supplements are made from animal sources, so vegans should look for plant-based calcium, which is usually sourced from algae, such as red marine algae.

Vitamin D: for immune support

Vitamin D is a fat-soluble vitamin that supports the immune system by enhancing the function of immune cells, which help the body fight disease and infection. Vitamin D also helps the body absorb and retain calcium and phosphorus, both of which are critical for bone health. Finally, vitamin D plays a role in reducing inflammation and the risk of infection.

Plant-based foods such as fruit juices, plant milk and cereals can be fortified with vitamin D, but these are not reliable sources. For example, you would need to drink 6.5 cups of vitamin D-fortified plain milk each day to meet the minimum daily requirement. Non-food sources of vitamin D include sunlight, which the

body is able to convert into the active form of the vitamin. However, prolonged sun exposure is associated with an increased risk for skin cancer and therefore should be limited.

Vitamin D supplementation is a much more effective way to meet daily requirements when compared to foods and sunlight. In fact, it is estimated that about 40% of the U.S. population has a vitamin D deficiency. Most vitamin D supplements are inexpensive and easy to swallow because of their small size. Although the current guideline for vitamin D is 600 IU per day, a growing body of research suggests that 2,000 IU per day is beneficial for supporting the immune system.

Beyond Supplements

Those who are interested in transitioning to plant-based eating should do it with the guidance of a registered dietitian, to ensure the diet is balanced and meets all the nutritional requirements. Consuming a nutrient-dense vegan diet that includes a variety of foods is an excellent way to improve health markers and lower the risk for disease. However, supplementation can provide a baseline for those starting on their vegan journey, helping them avoid nutrient gaps and potential risks associated with a vitamin or mineral deficiency.


Carolina Schneider, MS, RD is a registered dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, plant-based diet for her entire adult life. Her experience, combined with her passion and knowledge, equip her to help others better understand the nutritional benefits of food and how to incorporate them into their everyday lives. Originally from Brazil, Schneider is fluent in Portuguese, English and Spanish. She received degrees in journalism and public relations, which have given her the foundation to become an educator and influencer on the plant-based lifestyle. She frequently posts nutrition tips and recipes at “Carolina the Green RD” on Instagram. Schneider obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food. 

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Nandini Kuppa-Apte soccer illustration for 360 MAGAZINE

Eleven Unique Ways to Get Fit This Summer

Once the weather starts to warm up, everyone is eager to get back outside. The extra daylight is the perfect motivator to take a walk or swim down at the beach. However, that means trails and lakes can start to get pretty crowded. If you’re looking for a relaxing place to exercise, finding a different way to move your body this season might interest you.

Do you need some new ideas for outdoor activities? Here are eleven unique ways to start your fitness journey this summer!

The Importance of Fitness 

At all ages, getting outside and exercising is essential. Throughout your life, a good fitness routine will help lessen your chances of:

  • Diabetes
  • Cancer
  • Heart disease
  • Mood and sleep disorders

Your body will start to reduce muscle mass around age 30. Aches and pains might also begin to be more noticeable by 50. Before this happens, forming a solid exercise routine will be beneficial. It can mitigate the impacts of muscle loss and strengthen your bones. If you need a new way to get fit, this summer is the perfect time to find new activities to keep you moving.

Fitness can also be a very social activity. Whether you get a group of friends to join or make new ones at a class, getting together to exercise can be motivational and connecting. You could take large group, small group or one-on-one lessons. Whichever you choose, having someone else there to help you may help you feel more confident.

Exercise is excellent for your mental health as well. Researchers found that physical activity could be an additional solution to depression. For those looking to see improvements along with medication, getting outside and moving may be great advice. However, if you want to decrease your prescription, always speak with your practitioner first. They will most likely want to see how exercise affects your mental health over a while before they make any changes to your treatment regimen.

Summer Exercise Tips

There are plenty of fun ways to be active inside and outside during summer. Here are some summer exercise ideas for those beginning exercise routines and fitness experts!

  1. Surfing

Surfing is a great way to see the ocean and get fit. Whether renting your first board or catching your 500th wave, surfing engages your body and encourages balance. It’s a full-body workout, giving you plenty of benefits. It may have a learning curve for those starting out, but let yourself take the time to experience it. Taking up a new practice could also positively affect your mental and physical health.

  1. Bicycling

There are multiple ways to bike, so you can choose based on your experience level and preference. You could take different paths or find a beautiful route through town. Maybe you’re interested in training for a race or marathon. There’s also mountain biking, which can provide you with some gorgeous views while performing high-intensity exercise. Along with protective gear, cycling is phenomenal for your health.

  1. Gardening 

Gardening can be a fantastic exercise and mindfulness practice. As you’re working with the soil, take note of how everything feels and the sounds around you. Feeling at peace with nature and yourself can center you and help you relax. Additionally, shoveling, planting and harvesting your garden’s products can be a perfect workout. Pay attention to how you’re lifting and how much. Doing so will prevent strain, so you can keep getting out to your garden.

  1. Practicing Yoga

Indoors or outdoors, all you need is a blanket to sit on. You could even forego that if the ground is comfortable enough. Some may prefer to practice in their home, where they can minimize extra noise. Others could find focusing outdoors helps them manage their busy lives more peacefully. However you practice, yoga is a wonderful experience for the body and mind. This summer, give it a try if you need a new way to increase your flexibility and muscle strength.

  1. Creating a Boot Camp With Friends

Maybe you’ve seen a boot camp in your local park or gym. While trying something new is always good, you may have been slightly intimidated by its intensity. Instead of abandoning the idea entirely, create one with some friends. Being surrounded by people you know can help you feel more relaxed. If you need something less harsh, you can customize your workouts to the group. Making your own boot camp could be a great physical and bonding activity.

  1. Jumping Rope

Bring things back to your childhood days with some jump rope. You could keep your workout to a regular jump rope routine, or find a more intensive video or written plan. If you want to truly throw it back, you and some friends could pick up double dutch again. While it might seem childish to you, jumping rope is an excellent cardio exercise that can also improve balance and bone health as you practice.

  1. Cleaning the House

A two-in-one chore — exercising and tidying your house. Could your spring cleaning use a summer refresh? See it as an opportunity to get in some physical activity. Vacuuming, dusting and washing can all be awesome workouts that involve your whole body. Find ways to make these jobs more complete, such as:

  • Switching arms so both get some activity
  • Taking time to stretch between tasks
  • Lightly jogging while moving about the house

Get your body and your house in shape by combining cleaning and exercise.

  1. Kayaking

Take your family, friends, or just yourself out to the lake and rent a kayak. Along with the lovely sights, you’ll quickly see how this could be your new favorite workout. Using the oars to steer and push yourself along the water requires a lot of work from your arms. In addition, turning your upper body to get the proper position will do plenty for your core. Try out boating along the water in a kayak this summer to get in some vigorous physical activity.

  1. Finding a Trail

It could be any kind of trail. You might choose to go hiking, running or walking on a path outside. Trails can be as relaxing or intense as you want. It may be nice to bring some friends or go by yourself to experience nature. You could even take your cat or dog on a leash to provide an arm workout. Remember to stay hydrated, and check in with your body and others — especially if you’re going alone.

  1. Playing a Sport

There are plenty of team and solo sports to choose from when beginning your exercise regimen. You can find soccer, basketball, softball or tennis teams depending on your experience. Different leagues will accommodate different levels of skill. If you’re looking for solo sports, you could pick up dancing, swimming or roller skating to get your physical activity in. This all depends on your comfort level, so decide if you’d prefer to play a sport with others or by yourself. Whatever you pick, you’ll be doing yourself a favor.

  1. Going Rock Climbing

This is another fantastic indoor and outdoor activity. Going to your local rock-climbing wall is a terrific way to get started. Those helping you climb can give you tips on the best ways to get the most out of your climb. Once you’ve had a lot of practice, you could start learning how to climb out in the wilderness. This could blossom into a fulfilling group or even solo activity. If you’re looking for new ways to get outside, rock climbing might become your new passion.