Posts tagged with "vegetarian"

15 Tips for Starting a Plant-Based Diet

Moving to a plant-based diet can be difficult, especially if you’re used to eating mostly animal products or processed foods. However, this switch can challenge you and nourish you better than your former lifestyle. Luckily, you’re not the first person to make this change, so it’s easy to find techniques that will help make the adjustment a little easier for you.

1. Know Why You’re Transitioning to a New Diet

Plant-based diets don’t necessarily mean you’re only eating plants. You can have meat and dairy on the table, too. A plant-based diet simply signifies that the majority of what you eat comes from produce.

You might have chosen to transition to this diet to decrease your carbon footprint. Eating less red meat can make your household more environmentally friendly, particularly since livestock takes up so many resources. Whatever your reason for transitioning to a plant-based diet is, make sure you’re doing it for your own benefit rather than anyone else’s.

2. Do Your Research

Learn the macros in your food. To plan your diet correctly, you need to understand what nutrients you need and which foods offer them. Switching to a plant-based diet can help you become healthier, but you’ll only reap the benefits if you put in the work and acknowledge what your body needs.

To keep yourself nourished and healthy, you’ll have to learn which foods your body needs on what day. Learning more about your needs can help you educate others and make the choices that will benefit you in the long run.

3. Make Meal Plans

Sometimes, planning your macros for a single day can feel overwhelming. That’s why you should plan to get a whole week’s meals under your control and manage your nutrients effectively. Meal planning means you won’t be scrambling to think of something to eat for dinner that provides the nutrition you need.

Meal planning correctly can also help you cut down on food waste, as you’ll be using everything you bought. You’ll also save money and time since you won’t have to head to the grocery store every evening by planning the week at once. You can breeze by the snacks you used to eat without feeling tempted to pick them up.

4. Build a Budget

It’s entirely possible to eat completely healthy and clean on a budget. You just have to plan around the staples of your meals for a week and save leftover money or use it to buy healthy snacks that can keep you nourished throughout the day.

Budgeting goes hand-in-hand with meal planning. Planning your meals for the week ahead requires you to build a budget based on your needs. Without meal planning, you might stray from your intended plan and end up devoid of the nourishment your body requires.

5. Find and Use Coupons

Coupons can be your best friend when it comes to changing your lifestyle. If you aren’t sure how to afford some items you want on your budget, see if you can find coupons for some of the items in your cart.

You can subscribe to grocery stores’ email lists to receive daily or weekly coupons. If you shop somewhere frequently, it’s worth subscribing to get discounts from them. It’s even handier if you have a store card that takes down the price of your grocery trip.

6. Eat Breakfast

Going plant-based doesn’t mean you need to give up breakfast. Consider whole-grain cereal options. The sugary stuff may taste great, but it’s not necessarily on the dietary plan you want to follow.

You can couple whole-grain breakfast foods with all-natural animal products to keep you full. Having a few hard-boiled eggs can satisfy you throughout the day, and they pair well with toast. If you want a dash of sugar, consider spreading jam on whole-grain bread.

7. Remind Yourself of the Benefits

Plant-based diets offer numerous benefits. When you feel close to quitting and going back to junk food or eating excess meat, remind yourself of how much healthier you’ve been since you began.

You’ll obtain more vitamins naturally when consuming a plant-based diet, without the help of supplements, due to the nature of the food you eat. You may also lessen or eliminate your risk of contracting certain ailments and diseases. If you want to stick with your plant-based diet, keep reminding yourself of the good you’re doing your body while on it.

8. Curb Your Sweet Tooth

Look into foods with naturally occurring sugars if you have cravings. Fruits would make for a great dessert or midday snack — and there’s no sugar added to them. They will never taste like cake, but you can train your brain to enjoy them just as much by saving them as a special after-dinner snack.

You should check to see which fruits are in season before buying them, as you’ll likely find higher quality if you choose them based on their optimized growing times. For example, strawberries are plentiful in the summer, but blackberries are great in the winter.

9. Find Supporters

If the rest of your household isn’t switching to this diet with you, consider getting them involved. Changing your eating habits can feel a lot less lonely when you know someone’s in your corner and having the same cravings as you. Plus, you can motivate one another if you start to slip from the habits you want to keep.

10. Keep a Journal of Your Progress

A journal is a great tool you can look back on in the future to motivate yourself. If you mark your daily food intake every day, you can glance at it to see how far you’ve come when you’re feeling hopeless. You can also gain more ideas for meal plans from your journal, and sharing it with your family members might motivate them to join you in your lifestyle change.

11. Take a Cooking Class

When you don’t know which recipes go best with your new diet, consider learning from the professionals. You may have to pay for a cooking class, but making food at someone else’s teaching could be fun, especially if you’re doing it with a friend. You’re paying for the experience and some quality recipes you can take home with you.

12. Eat Enough Food

You might feel fuller longer due to the quality of the food you eat, but you still need to maintain a caloric intake that supports you. Your recommended daily calories may change depending on your age and activity level, so you shouldn’t assume something that works for someone else will work for you. Even if you feel fuller for longer, you should strive to meet your maintenance caloric needs to remain healthy.

13. Make Snacking More Challenging

Remove snack foods from your home. If you have family members or roommates who aren’t embarking on this adventure with you, ask them to keep the junk food out of your area so you feel less tempted to eat it.

People often drift toward snacks because they’re more convenient than cooking a meal. Consider finding healthy items you can simply grab and go, such as bananas or nuts. When you have these nutritious options and eliminate or hide unhealthy snacks, you may feel more inclined to eat them.

14. Prep Your Meals the Day Before

Get your lunches for the next day ready in the evening so you don’t scramble to find something to take to work with you. Worse, you could forget your lunch entirely and have to find something nearby that may not be part of your new lifestyle. By taking extra time the evening before, you’ll become more mindful of the food you put in your body and support your new diet with little effort.

15. Throw It in a Salad

When you don’t know what to make, just throw everything into a salad. Lettuce is an excellent base for a healthy meal because you can add several foods and top them with a tasty dressing. Consider choosing something for protein, such as chickpeas or eggs, as well as a handful of vegetables or fruits to nourish you.

Plant-Based Diets Made Easy

While it initially may be difficult to change your eating habits, it will get easier as time goes on. Learn what meals to make before committing to the switch, and focus on getting enough nutritional food every day. As long as you have others to keep you accountable and a record to look back on, you’ll find that it’s easy to keep up with your new plant-based lifestyle.

illustration by Heather Skovlund for use by 360 magazine

Best Food Trucks in Chicago

By: Sohaila Abdelhamid

Recently, we compiled a list of a few of the famous food trucks around Chi-Town based on online reviews from Yelp and Google. As well, we received word-of-mouth comments from students attending the University of Chicago. Here’s what we found.

Food truck culture has gotten wildly popular this past year, especially with the pandemic. It’s an easy way to grab good food instead of sitting down at a restaurant, a luxury many of us were not able to afford. Chicago is notorious for having a diverse food scene. Here are some of our favorite food trucks around the city.

The Fat Shallot

Ran by high school sweethearts Sam Barron and Sarah Weitz, The Fat Shallot boasts a variety of well-priced made-to-order sandwiches and sides, with all sandwiches costing you under less than $10. Feeling a little fancy? Give the Truffle BLT a try.

Aztec Daves

Family-run with fresh, homemade Mexican dishes, Aztec Daves is easily one of my favorite food trucks to go to when in the mood for good comfort food. From burritos to tacos, there’s something for everyone. Our recommendation for a good lunch option: The taco special, with three meat or veggie tacos, beans, rice and a drink, coming in at $14.

Cheesie’s

Grilled cheese is an American staple, but if you really think about it, it’s so hard to find a good grilled cheese sandwich. Established in 2011 by Chris Johnshon, he set out to create a truck that offered the kind of grilled cheese you crave. Try the Caprese, an italian twist on the classic grilled cheese, coming in at $9.50.

Piko Street Kitchen

Piko offers a fusion between Mexican and Asian cuisines, with options ranging from tacos to bao to kimchi fried rice. Can’t decide what to get? We recommend the Everything Bowl, with kimchi fried rice, topped with all proteins, veggies and an egg. All that at $14.

Beavers Donuts

Dessert food trucks? So important. For when the craving hits and you just want a quick donut, check out Beavers Donuts. For a medium box of 15 mini donuts, you only pay $8. Make sure to try their signature toppings, especially the Goombah, with Cannoli topping and crumbled pastry shells.

Ranchito Taco Truck

Another classic Mexican food truck. Ranchitos offers a variety of Mexican dishes at very reasonable prices. For only $9.99, you can get a stunning steak burrito. Make sure to also try their elotes, some of the best in Chicago.

Dönermen

With the goal to bring German street food to Chicago, this food truck combines German street dishes with a Turkish twist, creating a marriage of flavors brought to Germany by Turkish immigrants in the 70s. Try the classic CurryWurst with fries, for only $10. They also offer many vegan, vegetarian and gluten free options, so make sure to pass by.

Chicago Pizza Boss

Classic, cheesy, and comforting are the words we use to describe this truck. There’s really no way you could go wrong with pizza, and Chicago Pizza Boss offers a selection of dishes for you to choose from. If you’re a fan of spice, go for the Hell Fire’s Kiss Pizza. At only $14, you get classic base topped with mastro brand imported hot sopressata, wildfire’s hell fire chilli & roasted garlic infused honey. Sounds fantastic, non?

A Sweets Girl

Another one of our favorite dessert food trucks. This truck offers a delicious variety of cupcakes for everyone with a sweet tooth. Anna Wu offers a twist on classic recipes and loves to support charitable causes such as Breast Cancer awareness. Get your sweet tooth satisfied while supporting a cause! We love it. Our choice of cupcake? The matcha cupcake, at only $4.

Bop Bar

Delicious Korean food on wheels. Described as Seoul food for the soul, this truck offers classic Korean dishes as well as more modern twists. Our pick? The bulgogi sandwich, coming in at only $9. A delicious twist on the Korean beef dish for on the go.

Eleven Foods to Stimulate Creativity in the Brain

Are you seeking a way to supercharge your imagination? Why don’t you start with your dinner plate?

Certain meals contain the ideal combination of nutrients to help your neurons do their jobs well. What should you put on your plate? Chow down on these 11 foods that stimulate creativity in your brain.

1. Cruciferous Vegetables

Did you know that the bacteria in your teeth can travel to your brain, where it may hinder your creativity and increase your Alzheimer’s risk? Scientists discovered a species of bacteria called Porphyromonas gingivalis could travel to this organ, releasing enzymes called gingipains that can destroy nerve cells. This destruction leads to memory loss and, eventually, disease.

However, what if you don’t always have a toothbrush or time to use one after meals? The solution is to pack some carrots and cauliflower along with your lunch and eat it after your sandwich. The rough, fibrous surfaces scrub away dirt and debris from tooth surfaces, decreasing the food source your oral bacteria need to thrive.

2. Nuts

Depression can wreak havoc on your creativity. One way to reignite your spark is by eating foods high in the minerals zinc, selenium, and magnesium. Research published by the National Institutes of Health suggests sufficient intake can alleviate this condition as effectively as antidepressants, especially among individuals with an underlying deficiency.

Where do you find these substances? One plant-based source comes from nuts. A single Brazil nut contains your full day’s recommended daily allowance of selenium alone — you must use care not to eat too many. Almonds, cashews, walnuts, and pecans are also excellent snacks.

3. Seeds

Another rich source of zinc, selenium, and magnesium lies in seeds. Fortunately, these tiny wonders are among the most versatile foods, making it a snap to add them to your diet.

A sprinkle of sunflower seeds or pepitas brings a pleasant nutty crunch to salads. They’re far more nourishing and satisfying than croutons made with white flour. Chia and flax seeds are excellent plant-based sources of omega-3s along with minerals, so add a liberal handful to anything from stir-frys to soups.

4. Seafood

Have you ever tried to come up with an engaging advertising slogan or even pen the next line of an essay when your temples pound and kaleidoscopes of migraine yuckiness dance before your eyes? How did that work out for you? Probably not well.

Seafood can help stimulate creativity in your brain by running interference against the pain that inhibits imaginative thought. Fish and crustaceans are high in riboflavin or vitamin B2. Research published by MedlinePlus indicates that regular intake of this nutrient can reduce your number of migraine headaches by two attacks a month. If your attacks last an average of two to three days, you reclaim up to six days out of every 30. It also reduces the severity when you do get hit.

Another way that increasing your seafood intake stimulates creativity is by lowering your risk of developing Alzheimer’s disease, preserving the neural channels that allow for rational thought. Sufficient intake of the DHA and EPA in fatty fish promotes brain growth in infants and children and may boost cognitive brainpower in adult women.

Omega-3s also help fight depression, which can stifle creativity. Why not make like the Catholics and make fish Friday a tradition, along with some mackerel on meatless Monday to meet your intake requirement?

5. Kale

Kale is an excellent plant-based source of B vitamins, including riboflavin. Plus, this versatile veggie makes an interesting alternative to tortillas when making wraps. Create a speedy lunch in seconds by adding a slice or two of lean protein like turkey, some cheese, and a few tomato or red pepper slices to a leaf and rolling it. Add a dash of oil and vinegar and some salt and pepper, and it’s like eating a sandwich without the white bread.

You can also braise kale and serve it as a side dish. The only people who should use caution with this veggie are those prone to kidney stones or taking blood thinners — check with your doctor or dietitian to be sure.

6. Green Tea

You might reach for coffee for a caffeine injection to supercharge your creativity when the afternoon doldrums strike. However, opting for a latte could keep you awake into the wee hours, disrupting your sleep patterns and giving you an even worse time concentrating.

While green tea does contain caffeine, it’s a mild dose — delivering a jolt of only 96 mg instead of 400. Therefore, you might do better busting the afternoon slump with this substance, as you’ll feel less jittery at night.

7. Curry

One reason why you might struggle to stir your creative juices has to do with inflammation. This condition often brings with it more than its fair share of distracting aches and pains.

Turmeric contains curcumin, one of the most potent anti-inflammatories you can find. It gets even more powerful when you add black pepper. A traditional Indian curry contains both substances in droves, so enjoy.

8. Quinoa

You know how the commercial tagline goes: you’re not yourself when you’re hungry. You’re probably not very creative, either.

Quinoa will fill you with lasting energy for much longer than a candy bar. The fiber in this ancient grain keeps tummy rumbles from distracting your concentration. Best of all, it’s safe for many people with celiac disease, although those who are particularly sensitive might find that the proteins are similar enough to cause trouble.

9. Garlic

Could that slice of pizza supercharge your creativity? Perhaps if it comes with a garlicky crust.

Garlic contains allicin, a compound this root herb emits when crushed or chopped. This substance can help lower your blood pressure, which is helpful if stress impacts your creative power. It may also ease any distracting muscle soreness from your last power workout more quickly.

10. Berries

When it comes to anthocyanin intake — a vital group of antioxidants — you can’t do much better than berries. Best of all, these tiny fruits are versatile and easy to add to numerous dishes.

Add a sprinkle of dried blueberries to your lunchtime salad. Blend some raspberries into your morning smoothie to counteract the sweetness of the bananas and milk with a little tartness. Your taste buds and neurons will thank you.

11. Mushrooms

Some mushrooms have long-standing reputations for increasing mental clarity. For example, reishi and cordyceps have neuroprotective properties that make them worth the bitter taste.

However, you don’t have to pucker your lips to get the benefits. You can find these extracts in liquid supplemental form. Add a dropper to your green tea and enjoy the dual perks of antioxidants and adaptogens.

Stimulating Creativity With Food

If you want to stimulate creativity in your brain, why not start with your diet? Add more of these 11 foods to your plate and watch your imagination come to life!

Health image by Nicole Salazar for use by 360 Magazine

Starting Your Summer Health Kick

Although you should be looking after your health all year round, most people feel more inspired to go on a health kick as the summer season approaches. It’s probably because the colder time of year makes people want to stay inside and enjoy comfort foods, and overindulging during the festive period can be quite common for most. It could also be because the lighter days can give you a bit of an energy boost, inspiring a little bit more motivation to get up and be active. If you’re ready to shed your winter clothes and feel like you could do with a bit of a healthy boost, here are a few points you should focus on. 

Get into a Good Exercise Routine

As gyms have been closed for months on end, this has meant that a lot of people have fallen out of their usual exercise routines. While going out for runs and doing home workouts might have worked for some, others might not have had the opportunity or motivation to do so. If you want to give your body a boost, you will need to get back into a good routine when it comes to your workouts. If you weren’t much of a gym-bunny, to begin with, and you still aren’t keen on signing up to one, don’t worry. Just find an exercise you enjoy, whether that’s going for an evening walk or taking a dance class. The more fun you make exercise, the greater the chance you will keep it up.

Consume a Healthy Diet

Another issue you might have struggled with during lockdown restrictions is maintaining a healthy diet. As people haven’t been able to go out for meals or stick to normal routines, many of them have been taking comfort in junk foods and take-out. Doing this occasionally is perfectly fine, but if you have been overdoing it you might have noticed some weight gain, or that you’re feeling more sluggish in general. Try to focus on eating a more balanced diet to make yourself feel more energized and to give your body all the right nutrition that it needs. This means plenty of fresh fruit, vegetables, and healthy carbohydrates and fats such as quinoa, sweet potato, avocados, and nuts. You should also make sure you’re eating enough protein as this will help to stay you fuller for longer. Red meat is a good source for this, but there is a lot of protein in salmon, which might be a healthier option.

Keep Hydrated

You need to keep yourself hydrated so your body can function normally. Drinking plenty of water will make it easier to flush out toxins, keep your skin looking great, help to keep you alert, and should help keep headaches at bay. It’s recommended that you aim to drink around two liters of water a day.

Sleep Well

Getting a good night’s sleep is another essential factor in good health. During this time your body can recover and recharge, but if you don’t get enough sleep, you might find yourself craving more sugary and fatty foods to give you an energy boost. If you do struggle to settle down at night, try having a hot shower or bath before bed, or perhaps some meditation to help calm your mind. 

If you want to start feeling healthier this summer, use these simple tips to help you achieve your goals and feel your best.

Kaelen Felix Illustrates a Farm Animal Article for 360 MAGAZINE

Faunalytics x Farm Sanctuary

A new study from Faunalytics suggests that people who interact with farm animals at sanctuaries are more likely to consume fewer animal products.

Farm Sanctuary, America’s premier farm animal sanctuary and advocacy organization, joined Faunalytics to release the study, which showed that 70% of non-vegans who went on a tour through Farm Sanctuary said they would make dietary changes to reduce consumption of animal products. Comparatively, only 53% said they would change their diets prior to taking the tour.

You can see the study by clicking right here.

Farm Sanctuary followed up with participants in the survey two months later, and non-vegans reported eating less chicken, turkey, beef, pork, fish, shellfish, eggs and dairy, with many correspondents crediting the tour for that change.

Tourists didn’t only make active lifestyle changes. They also changed opinions. While 52% of participants said humans contribute to farm animal suffering before the tour, that number went up to 69% after the tour.

78% of omnivores said they were willing to cook vegetarian or vegan meals, which is up 12% from the 66% who were willing before the tour. 48% also said they were willing to discuss veganism and vegetarianism with others, but 73% said they’d had conversations with others about the subject at the time of the two month check-in.

The study took place at Farm Sanctuary locations in New York and California with over 1,200 subjects, and Farm Sanctuary hopes to continue progress by showing that tours can be both fun and effective.

Tom Beggs, a Faunalytics research scientist and the lead author of the study, said the public is becoming more aware of the way animals are treated in the food system, and a global shift is happening.

“The results from our study confirm something that most farm animal sanctuaries are already aware of: having meaningful interactions with farmed animals encourages people to empathize with them, and more importantly, to consider them as sentient individuals and not food,” Beggs said.

The study also shows that it’s important to find a balance between light-hearted and educational when sending a message about animal cruelty. The best way to spread the word is to make it easy to take immediate action by doing things like providing recipes, selling plant-based ingredients and foods and offering opportunities to get more involved in the cause.

Megan Watkins, CEO of Farm Sanctuary, said industrial agriculture is a major threat to our current world.

“The critical role that farm sanctuaries play in modeling a compassionate relationship with animals and inspiring positive lifestyle change cannot be overstated,” Watkins said. “Whether you visit in-person or virtually, the best way to glimpse the future is to visit a farm sanctuary.”

Faunalytics’ recent Animal Product Impact Scales list revealed the products causing the most suffering to animals in the United States. You can see that list by clicking right here

To learn more about Faunlytics, you can click right here, and to learn more about Farm Sanctuary, you can click right here.

Symara Briel Wilson illustration for travel article inside 360 MAGAZINE.

Ovolo Hotels Go Vegetarian

By Cassandra Yany

Ovolo Hotels announced Thursday– which was World Vegetarian Day— that all of its restaurants and bars in Australia and Hong Kong will move to completely vegetarian menus for the next year. This initiative has been termed “The Year of the Veg” and makes the hotel group the first in the world to eliminate meat from its menus.

Ovolo Founder and CEO, Girish Jhunjhnuwala, said, “We want to be conscious about what we are consuming and practice environmental sustainability as best as we can, as this leads to a larger impact on humanity, not just the environment.”

These venues include:

  • Monster Kitchen & Bar at Ovolo Nishi in Canberra, AU- New Executive Chef Paul Wilson will implement his experience in internationally renowned kitchens to create a sophisticated vegetable-forward menu.
  • ZA ZA TA at Ovolo the Valley in Brisbane, AU- Managed by Israeli-born chef Roy Ner, formerly of Nour and Lilah in Sydney
  • Mister Percy at Ovolo 1888 Darling Harbour in Sydney, AU- This location will be transformed into a vegetarian Italian wine bar.
  • Komune at Ovolo Southside in Hong Kong- The location is cutting meat from its menus, and the hotel will soon debut a new restaurant that will be fully vegetarian, as well.

Other locations such as Alibi Bar & Kitchen at Ovolo Woolloomooloo in Australia and New Zealand, and Veda at Ovolo Central in Hong Kong will continue with their vegan and vegetarian menus, respectively. 

In addition to moving fully vegetarian, Ovolo has already taken numerous other steps to implement eco-friendliness in their hotels. The hotel collection has eliminated single-use plastic bathroom amenities and replaced them with re-fillable, tamper-free pump bottles that are HDPE recyclable, eliminated single-use plastic straws, introduced reusable woven bags for slippers, and began using biodegradable materials in all laundry bags and packaging.

To learn more about Ovolo Group’s move to become fully vegetarian in Australia and Hong Kong, visit here.

About Ovolo Group

Ovolo Hotels is the leading designer hotel group. The Ovolo Group was founded by entrepreneur Girish Jhunjhnuwala and first entered the real estate market in 2002; then further expanded into the hotel industry in 2010. Ovolo Hotels quickly became one of Hong Kong and Australia’s most dynamic independent owner operated hospitality firms by providing guests with the best in effortless living across hotels and food and beverage outlets.

A collection of contemporary hotels that keep you connected to the little luxuries you love, all effortlessly included. The company prides itself on being in touch with the modern traveller through award-winning interior designs, detail-driven comforts, complimentary value-added services like the mini bar, breakfast, Wi-Fi, and more, and cutting-edge technology – all done in signature Ovolo style. At the 2019 HM Awards, Ovolo Hotels were acknowledged for Hotel and Accommodation Excellence, receiving the accolade “Hotel Brand of the Year.”

A proud Hong Kong brand, Ovolo Group remains a family-owned and privately-operated business operating four hotels and three restaurants in Hong Kong, and seven hotels and five restaurants across Australia in Sydney, Melbourne, Canberra and Brisbane. Ovolo is also developing a new hotel in Melbourne, Australia (South Yarra).

Ovolo also has the By Ovolo Collective within its portfolio of hotels, a distinctive collection of four hotels each one unique, each one special, the more guests explore, the more they’ll find. These include Nishi Apartments in Canberra Australia, Mojo Nomad Aberdeen Harbour in Hong Kong, The Sheung Wan Hong Kong, and Mamaka Kuta Beach Bali Indonesia launching late 2020.

Caroline Hodge, 360 MAGAZINE, cannabis, unions

PLANT-BASED EATING × DIETS

Plant-based eating not only provides health benefits, it’s good for the environment too. Having a diet rich in plant-based sources is becoming increasingly common, especially with younger generations driving the conversation around sustainability.

Relying on plant-based foods as a primary food source can have a massive effect, and if we all choose plant-based options even a few times a week, we can change the world. The greatest journey starts with the smallest step.

Showcasing the surge in plant-based eating, all products from Huel, the fastest growing nutrition company in the world, with a variety of powders and Ready-to-drink beverages, are plant-based.

Co-Founder and Head of Nutrition at Huel, James Collier answers some common questions about plant-based eating.

What is a plant-based diet?

A plant-based diet is a diet that consists mainly of foods from plants. Such foods include fruits, vegetables, nuts, seeds, legumes and whole grains. Meat intake is minimal if any.

There are many reasons why people eat a plant-based diet including environmental, ethical and health concerns. I am not suggesting to eliminate meat from a person’s diet completely, however, reducing meat and animal food consumption is one of the quickest and simple ways an individual can reduce their carbon footprint.

What foods should we eat to achieve daily recommended nutrients, vitamins, minerals on a plant-based diet?

There are some easy ways to ensure, with a plant-based diet, you can get the recommended amounts of all nutrients:

– Eat the rainbow.

As different color foods usually contain different levels of nutrients, it’s important to eat a variety. For example, the phytonutrient, lycopene which is an antioxidant that protects against cell damage and gives tomatoes its red color. While carotenoids, another group of antioxidants, give fruits and vegetables orange and yellow colors, such as carrots.

– Get enough Vitamin B12.

Vitamin B12, which plays a vital role in helping the body produce red blood cells can usually be perceived as tricky to get enough of with a plant-based diet. The good news is, it’s really not. As a start, try incorporating plant-based milks that are that are fortified with B12, and calcium and vitamin D. Cereals, meat alternatives and some soy products are often fortified with B12 too. Taking a B12 supplement also rids any concerns.

– Ensure adequate omega-3 consumption.

If oily fish is not part of your eating plan, then foods such as walnuts, soy and flaxseed are ways to ensure adequate omega 3 consumption.

Flaxseed is one of Huel’s six main ingredients and contains the omega-3 essential fatty acid ALA. Omega-3 fats are generally low in a Western diet and adequate omega-3 consumption is important to support cardiovascular health.

– Keep your iron up

Iron is not just found in meat food sources. Dark leafy greens, nuts and dried fruits are great sources of iron. Iron is crucial for oxygen transport, cognitive function and the immune system. Iron from plant sources can be harder to absorb, but again, there’s no need to worry. Iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables such as oranges and peppers. It’s where the idea of having orange juice with breakfast comes from – to increase the iron that is added to cereals.

Huel contains 280% of the nutrient reference value using only plant sources. Although this looks high, it’s to account for the bioavailability of iron and it’s interaction with other nutrients, which can also affect its absorption.

How can someone transition to plant-based eating?

Whether your motivation to increase plant-based foods to your eating plan is to improve your health or environmental footprint, incorporating higher amounts of plant-based foods can be achievable.

– Make small changes over time.

Start by eating one plant-based meal a day. This will be easier to stick with rather than making large, unsustainable changes overnight. If preparing a nutritious meal in the middle of the day is not easily achievable, and your nearby lunchtime corner shop leaves you limited with health plant-based or vegan options, then Huel is a good convenient and nutritious meal option. It’s a nutritionally complete meal providing all 27 essential vitamins and minerals with an ideal macronutrient split, with good quality carbohydrates, fats and protein.

– Make some easy fridge swaps.

A good place to start is by swapping dairy milk with almond or oat milk such as Oatly. The rapidly growing plant-based meat industry lead by Beyond Meat and Impossible Foods is also providing shoppers with plenty of options.

– Change your mindset.

Instead of thinking, “I can’t eat meat,” think about all the wonderful things you can eat and how beneficial these are for your health (and the planet). Stop focussing on meat as the hero on your plate and rather, build your plate with new and nutritious food choices.

Huel was co-founded by James Collier, Registered Nutritionist with 20 years experience with the national health service in the UK. James is a renowned nutrition expert with over 25 years working in nutrition and dietetics. His experience also includes working in the NHS (UK) as a clinical dietitian covering an array of clinical areas.

Huel’s mission is to make nutritionally complete, convenient, affordable food, with minimum impact on animals and the environment. With this in mind, Huel’s products are 100% vegan. Along with the seven variations of the Huel powder (including a gluten-free option), Huel has launched a number of nutritionally complete products, including a convenient Ready-to-drink format, the world’s first nutritionally complete granola and an on-the-go bar which makes for the perfect snack.


HUEL BACKGROUND INFO:

Huel recently announced that the brand has sold over 50 million meals since its launch in 2015. Huel is available in over 80 countries and is seeing a surge in popularity around the globe. Huel also announced that the company expects its valuation to top $1.25B within three years, demonstrating the booming interest in the company’s line of complete nutrition offerings.

Key features of Huel include:

– It’s Easy: Huel is a perfectly balanced and nutritionally complete meal that you can prepare in under one minute

– Nutritionally Complete: Huel Powder is a nutritionally complete food that is high in protein and fiber, low in sugar and salt, rich in phytonutrients and contains all 27 essential vitamins and minerals

– Plant-based and Lactose/Soy/GMO-Free: It contains no lactose or any animal products, no soy and no GMO

– Affordable: Huel starts at just $2.35 for a 400-calorie nutritionally complete meal and bulk and subscription discounts can be enjoyed by anyone for as low as $1.95 per meal

– Huel is Food: Huel is far superior nutrition to most conventional diets. Huel can replace any meal or even as a between-meal snack. In this way it can be an add-on improvement to your diet to ensure you’re giving your body what it needs.

– Zero food waste: Because you only use the Huel that you need to consume, and because Huel powder has a 1-year shelf life, Huel produces zero food waste

– High manufacturing standards: Huel’s facilities and equipment are held to the highest safety standards and regulations

– Vegan/environmentally friendly: Being vegan and producing zero food waste means Huel has much less of an environmental impact on the planet than many other food products

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KOLLINS EZEKH

By Vaughn Lowery

Born in Russia and raised in Thailand, Kollins Ezekh has been a leader within the realm of fitness for 15+ years. He’s made brief appearances in Men’s Journal, Shape Magazine, Oxygen Magazine as well as Target. In addition, he has been interviewed on multiple networks: KTLA 5, Fox 11, ABC, Good Day LA and CBS.

Loads of celebrities have gravitated to this vegan trainer for a myriad of reasons. Handsome and ripped. He’s defied all of the myths with his plant-based chiselled physique. No wonder he has been tapped by Floyd Mayweather to help establish one of the fastest growing gym franchises in America. With him at the head, they’ve grown from one location to over a 100+ in just under a year.

As a personal life coach, Kollins is extremely competent and well-versed within his discipline. Charismatic yet informative, he constantly produces fitness content which people can indulge in while on the go. This Aries has fabricated results-driven regimens which make an impact on a person’s overall mental/health.

The future is exceedingly bright for this well-positioned member of an elite community of fitness gurus. While some of his counterparts tote around NASM certificates, he pushes an unprecedented work ethic which is unequaled by many.

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic’s On Beverly

By Krishan Narsinghani

(photos: Vaughn Lowery × copy edit: Paige Gilmar)

360 Magazine had the opportunity to try L.A.’s hottest vegan restaurant, Nic’s on Beverly. Nic’s is a fairly new eatery pioneered by Stephan Bombet and Nic Adler, the man who first opened Monty’s Good Burger and featured his arsenal at Coachella Music and Arts festival in Palm Springs.

Upon entering the establishment, a modern indoor dining area accented with a bar in blues and a patio can be found. The Hollywood heat is cooled by a gaping tree, sprinkled with lights, that shades most of the courtyard. With the smiles of the staff urging its patrons on, picking a seat has never felt more welcoming.

Start your afternoon right with handcrafted cocktails, a signature frozé or a Bloody Mary (for you spice lovers). Vegan waffles, tofu eggs benedict, and falafel burgers are just the start of Nic’s madness. The falafel burger particularly has meat-eaters covered and gets health nuts just a little more nutty. What means the most is the craftsmanship of each dish whether it be the four-step process fries or an in-house jelly. Farm-to-fork is deemed an understatement and perhaps the most overlooked dish would be the summertime peach salad which leaves your pallet refreshed with aromatic tomatoes.

At the end of the day, a foodie trying this establishment won’t care whether they are eating meat or not – the flavor says it all. The fresh gem can be found at 8265 Beverly Blvd, Los Angeles, CA 90048, and their Instagram here.

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan, pet-friendly

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

Nic's on Beverly, 360 MAGAZINE, vaughn lowery, vegan

McDonald’s accepts petition

Food activist and New York Times bestselling author Kathy Freston, who has led a national campaign for McDonald’s to add a plant-based burger to its menu, threw a massive party outside of McDonald’s headquarters in Chicago this afternoon, bringing 220,000 signatures from her Change.org petition calling for a vegan burger directly to McDonald’s. The petition delivery was accompanied by a carnival-like atmosphere, including Impossible Whopper taste tests, a Vegan Hamburglar, a balloon installation and more.

“We celebrated outside McDonald’s today to send the exact message that McDonald’s CEO said he wanted to hear: that customers were interested in a plant-based burger,” said Freston, who has been pushing McDonald’s for a plant-based burger for years. “Fast-food companies are adding plant-based options seemingly every week. How much more demand does McDonald’s need to hear before they listen to customers?”

Representatives from McDonald’s accepted petition starter Kathy Freston’s petition delivery today, but their Vice President of Global Communications, Michael Gonda, made this statement in response to the event: “As a customer obsessed, modern and progressive burger company, we’re committed to offering a variety of menu choices. That often starts by listening to customers to understand changing trends and evolving tastes—so any and all feedback is appreciated.”

“If feedback is what McDonald’s wants, feedback is what McDonald’s is going to continue to get,” said Tegan Gregory, Senior Campaigner at Change.org, the online petition platform where more than 220,000 people have signed a petition for McDonald’s to add a plant-based burger. “This petition is one of the largest food petitions in Change.org history, and even though McDonald’s refused to meet with activists today, they’re not going to be able to ignore the continuing demand for meat alternatives. Burger King, White Castle, Del Taco, Tim Horton’s and more are listening to customer demand, which is leaving everyone asking why McDonald’s is behind the curve.”

A recent study by GlobalData found that 70 percent of global consumers are lowering their meat intake or avoiding it altogether. Barclays predicts the market for meat substitutes could soar to US $140 billion over the next decade.