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Why Going Vegan Was The Best Decision I’ve Ever Made

I switched to a fully vegan lifestyle in September of 2019 and I’ve never looked back. I can say with the utmost confidence that it has been the best decision I have ever made (other than moving to Europe, of course). People seem very apprehensive when it comes to veganism and I think that most of that caution comes from misinformation and preconceived notions. This type of lifestyle is a win-win for everyone involved and there are so many benefits.

Veganism is a way of life in which one abstains from engaging in activities that harm animals in any way. We don’t eat, or wear anything animal derived, or use animals for our entertainment. We refuse to use products tested on animals and we make sure to keep their wellbeing in mind when it comes to any purchase or action.

Much of our everyday lives are rooted in speciesism and we don’t even realize it. Speciesism is when we discriminate against others of different species and believe we are superior to any and all. The truth is that we cohabitate and co-exist with nature which includes all animals. We simply cannot think that because we are cognitively capable, that we are superior. That would make us superior to babies and disabled people, but we aren’t. When we use logic instead of emotions to understand the biases against veganism, we start realizing the truth.

People think that veganism is about being perfect, but really it’s about doing the least amount of harm possible. For example, it’s normal to slip up sometimes and accidentally purchase something that has beeswax in it, or eat something and realize there was milk powder in it all along. We make honest mistakes just like anyone, but we learn from them, and it becomes second nature.

For me personally, I did not get rid of leather bags or shoes because to me, it would be a waste. Some vegans may think that wearing these items perpetuates the idea that it’s okay to wear animals, but for me, it’s important to make better decisions moving forward. So, I never bought anymore leather, wool, silk, or other animal derived items. I also never accepted any gifts that were non-vegan. I always check to make sure that my cosmetics and skincare are cruelty free and vegan, down to the perfume and lip balm I use too.

For me, I was always fueled by my love for animals. It was never a health, or environmental decision. It really was solely an ethical decision which is why I would consider myself an ethical vegan. In my experience, people who transition to a plant based diet and revert back to their old ways tend to go plant based for the wrong reasons.

While switching to a plant-based diet is easy after-the-fact, the beginning can be challenging and that leads to impatience causing people to switch back. What I have learned is that people who switch to a plant based diet for the animals will never revert back.

I can speak for my fellow vegans in saying that no matter what happens, we will always choose a vegan lifestyle even if it is inconvenient, uncomfortable, or unaccepted. When people switch to a plant-based diet for health reasons, it’s not a decision that stands on solid ground. This is because there are new trends, supplements, and protocols that come out on the daily telling us that this new way is the only way to live a healthy life.

When it comes to the environment, things are always changing and it can be a difficult feat to take on when you feel like the rest of the world couldn’t care less. It’s unmotivating and it’s understandable why people choose to leave eco-conscious nutrition on the side.

That’s the thing though. No matter how difficult it is, how many people complain to us, or how inconvenient it may be, ethical vegans will always choose the vegan life. I like to compare veganism to any other socioethical movement. It’s about animal rights and leaving discrimination at the door.

What people seem to not understand is that veganism is a way of life. It’s not a diet. Plant based on the other hand, is a diet. It’s important to make these distinctions and understand them because when people constantly hear about people no longer being vegan, it sends the wrong message.

The Unparalleled Benefits

Health

I studied biomedicine in my undergraduate studies at the University of Amsterdam, a top 50 university in the world. Throughout my studies, I realized that diseases and illnesses stem from inflammation. While inflammation is necessary to keep us healthy, excessive inflammation is really the root cause of all disease.

Everytime we eat animal products, we create inflammation in our bodies and this occurs for several reasons. Firstly, when we digest animal products like red meat, fish, eggs, dairy, and more, our bodies produce a compound known as trimethylamine N-oxide, or TMAO for short. Excessive TMAO levels create severe risk for stroke, cardiovascular problems, and heart attack.

Other animal products contain heme iron and while it is highly bioavailable, the major bioavailability causes this type of iron to bypass our fine tuned iron regulatory system which leads to inflammation in the arteries and further strain.

The saturated fat found in animal products creates an endotoxemic surge in inflammation within our bodies which leads to the stiffening of arteries and other blood vessels. The TMAO also negatively impacts our gut microbiome which can throw off the way our immune system releases inflammatory cytokines leading to excess inflammation.

If we think about the standard American diet, people consume animal products all day every day. Eggs, milk, butter, and cheese in the morning, processed meats for lunch (which are a class 1 cancer causing carcinogen), more meat for dinner which is directly linked to a much higher risk for stroke, various types of cancers, and more inflammation. There is not enough fiber in the standard American diet which doesn’t support a healthy microbiome and creates more fatty deposits in our arteries. There is no time for the body to rest.

Dairy is very intense for the human body. Cow milk is meant to help baby calves grow into huge cows which is why their milk is filled with growth factors. In order for them to drink enough, cow milk also contains casomorphin, an opioid peptide which enables the cow to want to drink more and more. For humans, this explains why cheese can be so very addicting!

If you really research the bodily impact of eating animal products, you’ll notice the risk for all diseases and conditions are heavily multiplied in comparison to people who consume a whole foods plant based diet.

I could take days to explain all of the health implications around animal products. I did do it in a 60 page thesis, but for now, this should suffice.

Ethical

I always like to give numbers when it comes to the ethical implications of eating animals and other byproducts as it really puts things into perspective. More than 72 billion animals are slaughtered each year globally just for consumption and that doesn’t even account for sea animals, or animals used for testing, or entertainment. To put things into better perspective, one pig slaughterhouse kills about 1,100 pigs per hour. If we were to kill the earth’s human population at the rate we kill animals for consumption, the human race would be wiped out in just 17 days.

Aside from the animals, animal agriculture perpetuates social inequities as it contributes to world hunger and malnutrition. Slaughterhouse workers are in constant dangerous situations and horrible working conditions that are linked to several illnesses and workplace injuries. Not to mention the fact that it is totally traumatizing. All of the grain used for animal feed could be used to help stop malnutrition and global starvation. Here is a small excerpt from my thesis that sums up the wondrous impact of eating a plant based diet:

A vegan individual saves 33 animals, 33,000 gallons of water, 900 square feet of forest, 600 pounds of CO2 gas, and 1,200 pounds of grain in just one month in comparison to non-vegan individuals (Kahn, 2017).

- Emily Volovitz, 2020

Some people will say that there are ethical ways to kill animals, but there’s no ethical way to kill a sentient being who doesn’t want to die. If you really dig into the research, you’ll realize that family farms are just as heinous and gas chambers are still a thing for animals.

The reason why it is so easy for me to eat a plant based diet is because I don’t see animal products as products. I see the ‘food’ as someone who has every right to live just like humans do. The 5 minutes of gustatory pleasure really means nothing if you’re taking an innocent life.

People always wonder why dairy is so cruel if they’re not killing an animal. They do actually. Dairy is the cruelest product out there and if you want to make a choice, choose to leave out dairy even if it means you won’t give up meat. Dairy cows are forcibly inseminated to produce milk and they are impregnated so many times that they’ll often die of exhaustion. Every time they birth a calf, the males are shot in the head or taken to veal farms. The girls are raised to do the same as their moms and produce milk until their bodies give out on them.

In order to impregnate the females, bulls are electrocuted to produce sperm to be used in the females. As soon as the mom has her babies, the babies are taken away immediately so as to not use up any of the milk that ‘belongs’ to humans. Did you know that we are the only species on Earth to drink another species’ milk?

Mothers chase after their young and pine after them for days. The babies are taken to small cages where instead of being fed proper milk, they’re given a sugary solution to replace the necessary milk. Imagine yourself as a pregnant woman having to go through huge bodily changes only to have your baby taken away from you and for you to be stuck to a machine that drains you as you lactate and having to do this over and over again until you literally cannot anymore. I know it’s graphic, disturbing, and unsettling, but these are the facts.

This is just a small fraction of the atrocities in the industry.

Environmental

Greenhouse gas emissions produced from animal agriculture emit more emissions than all transportation sectors combined including air travel. One pound of cow meat requires 1800 gallons of water to produce. A plant based diet can reduce water consumption by half! A study from the University of Oxford concluded that switching to a plant based diet is the single best way to reduce your environmental footprint.

Spiritual

When we eat animal products, we eat fear, despair, anguish, sadness, helplessness, and everything painful in the sentient experience. We are all energy and when we consume an animal derived product, we don’t just eat the matter, we eat the energy too. If you’re trying to raise your vibration, support yourself by eating high vibrational foods that come from the earth and don’t feel pain.

As an empath and someone who has gone through various spiritual awakenings, I could never imagine diluting my alignment by constantly consuming fear and anguish. It’s something I will personally never understand within the spiritual community. How can you spread love and light when you consume fear and darkness? To each their own, but reflect and reassess.

The Best Decision

I’ve never slept better now that my conscience is clean. I don’t feel guilty anymore about the food I eat and I personally always felt a gut wrenching sense of remorse knowing I was responsible for creating more fear in the world and lowering the collective energy. It feels so good to be on the other side and feel awake. I can see clearly and once you do, it’s hard to go back and see the things the way most do. If I could give the best piece of advice for anyone, it would be to do this. Change your habits and take back your power. Eating is passive, but you can take aligned action and really truly make a difference. If this motivated you to make a change, reach out to me. I am always happy to help others live a more ethical and heart-led life.

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How To Transition To A Plant-Based Diet Lifestyle With Ease

Shifting from the Standard American Diet to a plant-based diet can be confusing, not to mention overwhelming. You’ve eaten one way your entire life, after all, and any habit you’ve followed for a long time is tough to change, not to mention, of course, that you’re confused about where to start. Sure, it’s easy enough to say eat more plants, but how?

I’ve been eating mostly plant-based for five years now, but consuming meat is still close enough that I remember what it’s like to come from the opposite end of the spectrum. If you’ve been eating a heavily animal-based diet, the transition to a plant-based diet might seem impossible. You might be thinking what could one possibly eat if you don’t eat meat, eggs, and dairy? Well, don’t you worry. I’m here to assure you that not only is there plenty of nourishing, delicious foods to eat but they can be prepared as fun and creative plant-based alternatives to all your favorite foods.

So first, let’s begin by changing your mindset around what being plant-based might mean for you. It’s important to approach this new chapter with an open mind and to keep things positive. Try to think in terms of what you’ll be gaining from eating a plant-based diet instead of what you’ll be missing out on. Maintaining your new diet shouldn’t be about willpower, struggle, or deprivation. In fact, once you learn more about plant-based eating, you’ll see that you don’t really have to give anything up—just substitute for other options.

Once you’re familiar with the ins and outs of plant-based alternatives, you’ll have no problem learning to love the plant-based lifestyle and how it makes you feel.

What Is A Plant-Based Diet?

Eating a plant-based diet means eating whole, unrefined or minimally processed plant foods. It’s based on fruits, vegetables, tubers, whole grains, legumes, nuts and seeds. Being plant-based, it excludes meat, dairy products, eggs and refined grains, sugars and oil.

You Need To Know Your Reason Why

It’s important to get really clear on your reason for embarking on a whole food, plant-based diet. If it’s a big lifestyle change for you, it’s going to get tough at times and having a clear reason why can help you stick to your goals.

Reasons for eating plant-based could include:

  • preventing disease

  • managing blood sugar

  • lowering cholesterol

  • living longer

  • love for animals

  • losing weight

  • reducing your environmental impact

There are a lot of great reasons to eat a plant-based diet. Which one(s) speaks directly to you?

Find a reason that inspires and excites you and get really clear on it. Write down your why and stick it on your fridge or bathroom mirror. Keep that reason front and center to help you stay focused.

What Is The Difference Between Plant-Based And Being Vegan?

Let’s talk a little bit about the difference between vegan and plant-based. While they’re very similar, you may be vegan but not eat a whole food, plant-based diet—or you may eat a plant-based diet but not necessarily be vegan.

Vegan

Veganism is the practice of minimizing harm to all animals by abstaining from animal products such as meat, fish, dairy, eggs, honey, gelatin, lanolin, wool, fur, silk, suede, and leather. It is more than a diet, it is a way of living that seeks to exclude all forms of exploitation and cruelty to animals for food, clothing or any other purpose.

To technically be vegan, it would mean no down comforters, no wool socks, no honey, no gelatin-based candy and of course, no eating dairy, eggs, meat, or fish.

Plant-Based

A plant-based diet on the other hand, is just about the food. You can pretty much guess what it’s all about from the name. If you eat a plant-based diet you may not necessarily be vegan and you might have other reasons for eating that way than just compassion.

It Can Be Compassion And Health

Animal agriculture takes on a toll on our environment and natural resources. Raising animals for meat and dairy produces about 15% of all greenhouse gas emissions. That’s more than the entire global transportation sector. Producing meat demands a lot of water too. A 2-ounce serving of pasta requires 36 gallons of water while a 4-ounce hamburger requires 616 gallons. To combat the damage, we need to make some substantial shifts in the way we eat.

For myself, it started with health and the compassion followed suit as soon as I became further educated myself on animal cruelty. As I learned about modern day meat production, it was clear to me that I couldn’t be a part of it. From there, the more I educated myself on health and nutrition, the deeper my love for plant-based eating grew.

I eat a plant-based diet and do my best to reduce harm to animals in all areas of my life. I’ve said it before and I’ll say it again, do the best you can with what you have at any given time and don’t beat yourself up if you stumble.

I personally like the idea of reductionism or doing your best to reduce harm. Becoming a strict vegan isn’t going to work for some people and I think a mostly plant-based diet is better than nothing at all. Listen to your body and trust your gut, you’ll find what’s right for you.

What Is The Difference Between Being A Vegan And A Vegetarian?

Vegetarians do not eat animals such as cows, pigs or fish but still include animal products such as dairy and eggs in their diet. Vegans do not eat or use any animal products. That means no meat, fish, eggs or dairy.

Appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate…and appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.

Why Choose A Whole Food, Plant-Based Diet?

By eating unrefined foods we are able to take advantage of all the macro and micronutrients we need but none of the junk we don’t. Reducing refined sugars, grains and oils is important in reducing inflammation.

Plants are healthy for us, and most of us don’t eat the recommended amount of fruits and veggies, so making the majority of your diet plant-based will up your produce ante, which is a nutritious choice. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Fiber is a nutrient that most of us don’t get enough of, and it has a ton of healthy perks—it’s good for your waistline, your heart, your gut and your blood sugar. If done correctly, we receive better overall nutrition.

Could Becoming Plant-Based Make Me Unhealthy?

A plant-based or vegan diet could technically be made up of processed food, sugars, refined grains, and unhealthy fats, that’s where whole food, plant-based comes in. A whole food, plant-based diet aims to minimize or eliminate processed foods and stick to foods as close to their natural state as possible.

If you end up becoming a “junk food vegan,” then you may end up feeling low-energy and having a protein deficiency. A diet consisting purely of frozen vegan waffles and chips won’t supply enough protein (or practically any other nutrient) for your body’s energy needs. But if you take full advantage of a plant-based diet and fill your plates with colorful produce, hearty grains and satisfying nuts and beans, then you should have no problem meeting your daily protein goal.

And if you don’t plan well and you don’t eat a balanced diet, you can be missing out on important nutrients, such as vitamin B12, calcium, iron, zinc and protein—all of which are part of healthy, whole plant foods. Other nutrients to take into consideration are vitamin D and omega-3 fatty acids.

What Constitutes a Plant-Based Diet?

A plant-based diet is one that centers on whole plant foods:

  • Legumes (chickpeas, beans, peas and lentils) provide plant protein and essential amino acids.

  • Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants and help mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also great sources of Selenium.

  • Leafy green and cruciferous vegetables for calcium and other nutrients.

  • Nuts and seeds provide healthy fats.

  • Whole grains offer essential amino acids, iron and zinc.

  • A variety of fruits and veggies so you don’t eat the same things every meal and every day. This will ensure you’re getting a mix of various vitamins, minerals and phytonutrients.

  • Herbs and spices.

Why is a Plant-Based Diet Good For You?

A plant-based diet is the only diet that has been shown to not only prevent—but to reverse—advanced-stage cardiovascular disease and Type 2 Diabetes. In fact, one study shows that meat eaters have double the risk of diabetes compared to lacto-ovo vegetarians and vegans. Another study, this one published in February 2019, shows that people who eat a plant-based diet have higher insulin sensitivity, which is important for maintaining healthy blood sugar levels.

There’s also excellent scientific evidence that many chronic diseases can be prevented, controlled, or even reversed with a whole-food, plant-based diet. A recent study published in the Journal of the American Medical Association reviewed the diets of more than 300,000 people and found that the more closely they followed a plant-based diet, the lower their risk of developing type 2 diabetes, regardless of how much they weighed. Other studies have found a link between eating plant-based proteins (like beans and tofu) and overall longevity.

Studies also suggest that plant-based eating is associated with sustainable weight management, reducing the risk of heart disease by lowering your blood pressure and cholesterol, and improving your blood sugar control. Eating plant-based can also help quell inflammation, which raises your risk of heart disease by promoting plaque buildup in your arteries.

People who follow a plant-based diet tend to have lower body mass indexes (BMIs) compared to their omnivore counterparts. And research shows that people who use a vegetarian diet to lose weight are more successful not only at dropping pounds, but also at keeping them off.

You’ll also likely reap benefits from cutting down on meat (plant foods have less saturated fat and usually fewer calories), but it goes beyond what you’re limiting. Eating more plants means getting more of those good-for-you vitamins, minerals, phytochemicals and fiber – many of which are nutrients we typically fall short on.

In addition, it’s also linked to the prevention and treatment of hypertension, high cholesterol, and lowered risk of certain cancers. Research consistently shows that regularly eating plenty of fruits, veggies, legumes and grains is associated with a lower cancer risk. Those disease-fighting phytochemicals in plants have also been shown to prevent and thwart cancer. And, don’t forget, studies also show an association between eating red and processed meats and increased cancer risk, especially colorectal cancer. So there’s benefit not only from just eating more plants, but also from replacing some less-healthy foods with those plant foods.

Here are some simple strategies to help you easily transition to a wholesome, plant-based diet:

  • Take your own time. Just as Rome wasn’t built overnight, nor do you have to switch to a plant-based diet overnight. Some people have different hurdles to overcome, and it may take time to prepare—mentally and emotionally—for that kind of change. It took me five years to transition to a mostly plant-based diet (occasionally I am still vegetarian at meals).

  • Instead of removing meat immediately from your diet, start by decreasing the serving of meat you consume, at the same time increasing the amount of plant-based foods on your plate. Gradually work on swapping animal-based ingredients with plant-based alternatives in your favorite recipes, and substitute meat alternatives for animal protein. Substitutions allow you to enjoy the same meals and flavors without changing too much at once.

  • Next, begin to let go of dairy products you don’t enjoy or consume often. One of the most common causes of gastrointestinal upset is dairy, and when you eliminate it, you get rid of symptoms like constipation, diarrhea, and abdominal pain. Dairy comes with numerous dangers, including increased risk of heart disease, diabetes and certain cancers like breast, ovarian and prostate. Eczema and other skin conditions often clear up after cutting out dairy. Not to mention, of course, that roughly 60 percent of the world’s population is lactose-intolerant.

  • Commit to a vegetarian meal at least once a day. A wholesome, vegetarian breakfast is a good place to start and potentially is the least intimidating to adapt. Since it’s not a meal you’d usually think about as veggie-filled, adding some here makes it easier to hit your daily quota. Then keep lunch and dinner as is. If you’re wondering what veggie-heavy breakfasts might look like, try adding spinach to your eggs, blending cauliflower in your smoothie or eating a breakfast salad. Usually we put an animal protein at the center of our plate at meals, so going vegetarian one meal a day is one way to cut back.

  • Watch your consumption of protein. Most people over consume it by doubling or even tripling the recommendations in the quest to get “enough.” The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day. However, your protein needs may increase if you are very active.

  • We actually don’t need to consume protein per se. What we need is to meet our requirements for the nine essential amino acids which our body cannot synthesize on its own. All plant foods contain amino acids in different proportions and there is plenty of protein in plants to meet all requirements. As long as you are eating enough calories to sustain yourself and are focusing on whole foods instead of refined foods, it would be impossible to become deficient in protein.

  • Educate yourself on the food you are consuming. After all you can eat Oreos and drink Diet Coke and call yourself a vegan. So really understanding how to make your food taste great while still being healthy and wholesome is extremely important. In general, it’s best to stick to whole, intact foods as much as possible.

  • Visit a farmed animal sanctuary. Animal welfare is certainly one reason people adopt a plant-only diet, but even if you’re not in it for the animals, changing your lens on how you see animals can often strengthen your commitment to making the shift. The more you can connect with farmed animals – connecting with a cow or goat the way you would a cat or dog – the less likely you’re going to be to want to eat them. While the world has been mourning the loss of almost a billion animals in the Australian fires – and rightly so – they often forget about the billions of farmed animals killed daily. These animals value their life as much as the koalas in Australia did, and making that heart connection with them is key.

  • Stock up on healthy foods. There are so many incredible products on the market today that it’s easier than it ever was to incorporate plant-based foods into your diet. There’s something for every budget and every palate. So take time to explore vegetarian and fresh produce aisles at your local supermarket. Stock up your kitchen with nutritious, plant-based foods and keep healthy snack options in easily accessible places like your bag, desk drawer, kitchen counter and fridge.

  • Keep your meals fun and exciting. Focus on foods you like and ones that are easily accessible to you. Also, don’t deprive yourself of occasional treats. If you’re craving dessert, eat something you are excited about. In addition, invest some time in exploring new recipes, ingredients, food blogs and restaurants. Find like-minded people – even if it’s via social media, read books and watch films on the subject to broaden your knowledge and seek inspiration. Soon, you’ll start to crave more plant-based foods over time.

  • Count your wins. Every single bite of fresh fruits and veggies that you eat is a win for your health, the planet, and the animals. Celebrate what you’re doing right and let those successes inspire you to continue.

Lastly, keep in mind that any transition takes time. Much of this is about trial and error, finding out what works for you and what doesn’t. So be gentle with yourself as you find your rhythm to incorporate plant-based foods.

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Black Forest Parfait

Black Forest cake is a classic. But in this recipe we’re switching the cake for a chocolatey cookie crumble and serving the luscious cherry compote on top of a big scoop of yogurt. You could make this healthier dessert for breakfast and no one would know the difference (don’t worry, we won’t tell anyone if you do).

This recipe embraces the natural sugars found in the fruit and enhances them with complimentary flavors like the star anise, chocolate, and orange zest. With this, you can have a sweet treat when you want it, without the sugar rush and sour stomach. From a nutritional perspective this dessert also supports balanced hormones and good gut health. You’re fueling your body with probiotics from the yogurt, antioxidants from the chocolate, spices and cherries, and healthy fats from the nuts, butter and yogurt too. Your body won’t be weighed down by a super sugary dessert and your taste buds will not be bored!

Ingredients

3 cup (16 oz) frozen cherries
2 star anise pods
2 tablespoons water
1 cup almond flour
¼ cup hazelnuts, roughly chopped
3 tablespoons cocoa powder
1 teaspoon coconut sugar
½ teaspoon sea salt
4 tablespoons cold unsalted butter, cut in ½ inch cubes
4 cups plain unsweetened yogurt (Use your favorite dairy or dairy free yogurt. Ex. Siggis, Forager, Coyo, etc.)
1 tablespoon orange zest (optional)

Directions

  1. Preheat the oven to 350 degrees. Line a prepared baking sheet with parchment paper and set aside.
  2. To a medium saucepan, add the frozen cherries, water and star anise over medium low heat.Cook the cherries, stirring occasionally until the cherries softens, releases some juices and produces a syrupy compote, about 10-15 minutes. If you’d like you can continue to cook for another 10 minutes to allow the liquid to reduce and create a thicker syrup. Once the mixture is at your desired consistency, remove from heat and set aside.
  3. While the cherries are cooking, in a medium bowl combine almond flour, cocoa powder,
  4. coconut sugar and salt. Add the cold butter to the almond flour mixture and using a fork or your fingers cut the butter into the flour until it resembles coarse sand. The butter should be pea sized bits evenly mixed into the flour.
  5. Evenly spread the mixture onto the prepared baking sheet making sure it spreads out too much to allow the mixture to create some chunks once baked. This means you may only use ½ or ⅓ of the pans surface. Bake on the middle rack for 9-11 minutes until dry and hazelnuts are toasted. Remove from the oven and let cool.
  6. If you are very averse to plain yogurt, mix in orange zest to give some flavor and slightly cut down on the inherent sourness. The cherry compote will add sweetness as well so this step is optional, but adds a wonderful complexity with little effort.
  7. Get 4 cups or bowls to assemble your parfaits. First, scoop half a cup of yogurt into each bowl or cup. Add approximately 3 tablespoons of the cherry compote on top of the yogurt followed by approximately 2 tablespoons of the chocolate crumble mixture. Repeat the steps layering another half a cup of yogurt, followed by another 3 tablespoons of cherry compote and 2 tablespoons of chocolate crumble.
  8. Enjoy immediately! Each component can be stored in separate airtight containers in the refrigerator for 3-5 days. Assemble when you’d like to serve.
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  • Food
  • Dec, 15, 2021

Dark Chocolate Mint Pudding

This pudding is so rich and fudgy in the best way and it’s so much better than any pudding pack. Dark chocolate is rich in antioxidants but when it’s under 85% it has more added sugar that can start to outweigh its beneficial properties. Brands like Alter Eco, Taza, Theo, Endangered Species, or Eating Evolved all have dark chocolate bars between 85-100% so that you can minimize sugar and boost nutrient density. 

If you’re not used to the bitterness of dark chocolate, don’t worry, the mint adds a peppermint patty flavor and freshness that lends sweetness without sugar. 

This pudding is also great because it uses chia seeds, which are a great source of fiber and omega-3’s, and coconut milk, which is an excellent source of healthy fats. This combo of healthy fats, fiber and antioxidants makes this pudding the perfect option to support gut health, balance hormones and cut down cravings – especially during the holidays.  This recipe is a healthy treat, but don’t let it deter you because it’s pure tasty too.

Ingredient

1 can full-fat coconut milk
1 cup unsweetened almond milk
½ cup fresh mint leaves
1 bar 90% chocolate (approx. 2.5-3 oz)
1 teaspoon coconut sugar or honey (optional)
¼ cup plus 2 tablespoons chia seeds
Pinch of sea salt

Directions

  1. Fill a small saucepan with 2 inches of water. Place a heatproof glass or metal bowl over the saucepan. The bowl should not touch the water. Place over medium high heat for water to come to a simmer.
  2. Add coconut milk, almond milk, and mint to the bowl. Allow milk mixture to come to a gentle simmer and steep the mint for approximately 10-15 minutes. Make sure it does not come to a boil.
  3. Once steeped, taste to make sure the mint has had enough time to infuse. If it’s minty enough for you, use a slotted spoon to scoop out the mint leaves. If you want it mint-ier, let it steep 5-10 more minutes.
  4. Remove bowl from heat and add the chocolate bar (broken into squares) and coconut sugar to the warm milk. Whisk the mixture until the chocolate is melted and fully incorporated. Sprinkle in the chia seeds and whisk until chia seeds are evenly distributed and the chia has started to absorb some of the liquid, about 3 minutes. Cover the bowl with a towel and let sit for 20-30 minutes to allow the chia seeds to fully hydrate.
  5. Once the chia has absorbed the liquid and looks more solid, pour the mixture into a high speed blender. You can tell that the chia has absorbed the milk mixture when the seeds look plump and stick together. There should not be any liquid left on the surface of the mixture. Puree the pudding mixture until very smooth, about 2 minutes. If you don’t have a high speed blender you can skip this step.
  6. Pour mixture into evenly individual cups and top with fresh mint, coconut flakes, cacao nibs or blackberries. Store covered in the refrigerator for up to 5 days – if it lasts that long.
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  • Food
  • Nov, 12, 2021

Nutrient Dense, Green ‘Detox’ Soup

As soon as the leaves start to change color and there’s a crisp in the air, that only means one thing… It’s soup season!

Soup is a powerful way to get a lot of nutrients into one bowl in a fast and efficient manner. Cook vegetables until tender, blend with bone broth and voila!

Not a fan of raw kale, or greens in general? This soup is the best way to get those nutrients in your body.

This soup is rich in liver-loving vegetables from the kale, cauliflower and leek. These vegetables along with the rich fiber content support your body’s detox pathways.

This is silky smoothy, creamy and totally dairy free soup is the perfect way to welcome soup season. Enjoy!

Tag @kindpublishingco and @alannadesalvonutrition on Instagram when you make it.

Ingredients

3 tablespoons ghee
2 yukon potatoes 1” cubes
1 leek sliced
1 cauliflower small
3 yellow or orange bell peppers roughly chopped
2 bunches dino kale sliced
1 teaspoon sea salt
½ teaspoon black pepper
½ cup basil packed
3 tablespoons lemon juice
4 ½ cups chicken bone broth
2 teaspoons extra virgin olive oil
¼ cup pumpkin seeds

Directions

  1. Trim the leaves off the bottom of the cauliflower then slice the whole cauliflower into 4-6 large wedges.
  2. Heat ghee in a large heavy bottomed pot over medium heat. Add potatoes and cauliflower to the pot and cook until the sides are deeply browned, about 8 minutes.
  3. Add leeks and bell pepper, stir and cover the pot. Continue to cook until cauliflower is browned and potatoes are cooked through and can be easily pierced with a knife, about 5-8 minutes.
  4. Add kale, sea salt, black pepper and cook until wilted, about 2-3 minutes then turn off the heat.
  5. Add basil, lemon juice, 1 cup of broth, and the cooked vegetables to a high speed blender. Blend until silky smooth.
  6. Return blended soup to the pot and stir in the remaining broth until homogenous. Turn heat to low and bring to a simmer. Season with more salt and pepper to taste.
  7. Serve in a bowl with a drizzle of olive oil and pumpkin seeds.
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  • Food
  • Oct, 02, 2021

Grilled Salmon with Seasonal Salad & a Fresh Basil Vinaigrette

It’s true, you can usually find an array of ingredients all year round, but a seasonal recipe means you’re using ingredients when they’re naturally at their peak. When you practice eating in season the ingredients are more flavorful and more nutritious! And this salad is a celebration of summer in a bowl!

Nobody likes a boring salad. When making your own, look to combine crunchy, smooth, salty, spicy, herby, acidic and sweet flavors and textures that keeps you going back for more.

Enjoy this salad as a celebration of the season and the bounty of fresh produce. This recipe is typically in season between July-September.

Ingredients

Salad:
1 large butter lettuce, or 2 little gem lettuces
1 ½ cups chopped heirloom tomatoes, or cherry tomatoes, halved
1 ear of fresh corn, shucked
1 peach, diced
1 avocado, diced
1 english cucumber, thinly sliced

1 lb salmon filets
1 tablespoon avocado oil
Sea salt

Dressing:
1 cup (1 bunch) basil, packed
½ cup extra virgin olive oil
3 ½ tablespoons champagne vinegar
1 – 2 cloves garlic
1 ½ teaspoons sea salt
1 teaspoon fresh cracked black pepper

Directions:

1. Prepare all salad components, including cutting the fresh kernels off the corn cob, and add to a large serving bowl.
2. Prepare a grill, grill pan, or cast iron pan to cook your salmon. Prepare your cooking surface to a medium-high heat. Once hot, lightly grease the surface with avocado oil. Drizzle the remainder of the oil over the flesh of the salmon and season with a pinch of sea salt.
3. Place the salmon onto your cooking surface, flesh side down, and cook for 2-4 minutes. When the flesh of the salmon is opaque and the fish is able to gently release from the grates/pan, flip and cook for an additional 2-3 minutes until it is cooked to your liking. It is done when the outside appears fully opaque and a tip of a knife can pierce the salmon without resistance. Remove salmon from the heat and place on a plate.
4. While the salmon is cooking, add all dressing ingredients to a blender and puree until completely smooth.
5. Toss the salad with the dressing, leaving 1 tablespoon aside. Once the salad is fully tossed, place the salmon on top and drizzle the remaining dressing over the top.
6. Season with more salt and pepper to taste and enjoy!

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  • Food
  • Sep, 06, 2021

Spiced Apple Faux-Oat-Meal

The crisp morning air means fall is in the air and this No-Oat-Meal is the best introduction to fall.

It’s basically a high fiber, low-carb version of oatmeal that’s grain-free, paleo, and plant-based.

Oatmeal is a common breakfast but, for many people it can be a trigger that irritates digestion or spikes blood sugar leaving them hungry a few hours later and reaching for a pick me up.

This recipe is loaded with healthy fats and fiber to stabilize blood sugar and keep you full and satisfied for hours. And because it’s grain-free it’ll cut down on the inflammatory properties that can leave you feeling bloated or gassy.

You’ll be surprised how much the texture resembles oatmeal. Give it a try–I know you’ll love it!

Tag @kindpublishingco and @alannadesalvonutrition on Instagram when you make it.

Ingredients

1 green apple*
1/2 cup canned coconut milk + 1/2 cup water or 1 cup almond milk
3 tablespoons chopped walnuts
2 tablespoons almond flour
1 tablespoon flaxseed
1 tablespoon chia seed
1 tablespoon hemp seed optional
1 serving collagen powder or protein of choice
2 teaspoons cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon sea salt

* I like using Honeycrisp apples or something more firm and crisp. Granny Smith will also work well. You can also use 1/2 cup of unsweetened applesauce instead but it will be more like porridge instead of oatmeal.

Directions

Core the apple and cut it in 4-6 wedges. Put it in a high powered blender or food processor and pulse to shred the apple into pea sized slices . You can also finely dice with a knife.
Add coconut milk and water to a small saucepan over medium heat. Bring to a boil.
While the milk is heating, combine everything else in a small bowl.
Once the milk has come to a boil add everything to the pot and stir constantly to thicken to an oatmeal consistency, about 1-2 minutes. If it’s too thick for your preference add more milk, if it’s too thin, add an extra tablespoon of almond flour or 1/4 teaspoon of chia seeds.
Scoop it into a bowl and enjoy!

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  • Food
  • Aug, 06, 2021

Lemon Blackberry Smoothie

Plump blackberries in peak season are my absolute favorite! I could eat them by the bucketful! But the combo of lemon, blackberries and yogurt wonderfully round out this tasty and healthy smoothie.

Blackberries are filled…

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  • Food
  • Jul, 08, 2021

How to Correctly Drink Water, According to Ayurveda

Since childhood we have been taught that water is good for us. In fact, we were told we can’t live without it. While all of those things are fundamentally true, there are multiple things to consider before you take that next sip.

As an Ayurvedic Counselor, I see many who struggle with their digestion due to common misconceptions about how we should be consuming our food and beverages. With the unparalleled amount of information available to us today, it can be an overwhelming feeling of knowing what to do for our bodies. This is where the magic of Ayurveda is transformative.

For those of you who may be new to the Ayurvedic space, Ayurveda is considered by many scholars to be the oldest healing science dating back to 5,000 B.C. With its roots in ancient India, it’s based on the notion that good health depends on the balance between our mind, body and spirit.

When we choose to make a few simple shifts to our habits, we’re able to cultivate balance within our mind and body. But before changes can be made, we must first understand the common wellness mistakes we are subjecting ourselves to. To help you get on the right track, here are a few easy to implement, yet important Ayurvedic tips to drinking water.

Ayurvedic Tips to Drink Water

Drink Water at Room Temperature or Warmer

A lot of us reach for an ice cold glass of water when we’re thirsty, but in Ayurveda, drinking cold water is a no, no. Why? Consider your stomach a bonfire. If you were to dump cold water on that fire, what would happen? It dies out immediately, right? Think of your digestive system the same way. When you choose to eat or drink cold beverages, you’re hindering proper digestion which can accumulate as toxins within the body. Drinking warm water helps to flush out the toxins and keep your digestive system on track, which is why it is always advised to drink room temperature water throughout the day.

Know the Indicators Your Body Gives You When You Are Thirsty

Do you listen to your body for hydration cues? There are three indicators that are frequently overlooked, but easy to spot. The first and most common is thirst. When you find that your mouth is parched, take a sip of water. The second is the color of your urine. A dark yellow color may indicate dehydration, while fairly clear and straw colored urine is a sign of good hydration. Another dehydration indicator is dry or chapped lips, so instead of reaching for your chapstick, look for your water.

Sit Down to Drink Rather Than Standing

Just like you sit to eat, it’s important that you sit to drink. This is because it allows your body to properly filter the nutrients and direct the water to areas in your body that need nourishing, rather than going directly into your stomach with force, as it does when you’re standing. By choosing to drink and stand, it can also disrupt the balance of fluids within your body and can lead to arthritis due to greater accumulation of fluids in the joints.

Take Small Sips, No Chugging

Chugging should always be avoided, as the force involved with chugging disrupts your internal organs due to its rapid splashing on its way down. A golden rule is to always keep your body in a state of relaxation so your organs can work efficiently. The next time you take a drink, make it a point to drink in small sips; slowly and mindfully. By doing this, you’re reducing the stress on your heart while giving your body more time to absorb the water.

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How To Care For Your Body Intuitively And With Self-Compassion

Mindfulness. Intuitive eating. Self-compassion. These are terms that we have become familiar with as so many are craving new ways of coping, connecting with ourselves and relating to each other. But as these concepts become buzz words or are over-commercialized, we risk losing the spirit of what is important.

When it comes to eating and how we relate to our bodies, many of us become paralyzed in our pursuit of mindfulness. There are literally hundreds of food documentaries telling us the different diets that we should adhere to, but they all seem to contradict each other. For the most part, the media still portrays only one type of body as desirable. We are living in the most over-worked, disconnected, and financially burdened society ever. Stigmas against mental illness run rampant. And the icing on the cake; we’re burned out and fatigued from the state of the current world. Thank you, COVID-19. Intuitive eating, mindfulness and self-compassion can turn our external focus back inward, allowing us to tap into the wisdom of our own bodies. And to do this, we must be able to listen to our own needs and turn down the voices of outside influences.

Six years ago, I began working in the field of eating disorder treatment. While diet culture is in no way the sole cause of eating disorders, it can be incredibly activating and certainly does not help anyone’s recovery process. As I helped to support and guide people in healing their relationship with food and their bodies, I became more and more angry at the “diet culture” we are all daily subject to. I challenged myself to begin examining my own behaviors and core beliefs around food and my body. I leaned into the discomfort and got painfully honest about the negative behaviors and beliefs that I engaged in and at times even cultivated. And I realized that if I was to preach freedom from this suffocating chaos to others, I had to first be free myself.

SO, WHAT DID THIS PROCESS LOOK LIKE?

Well, I examined the chronic need to lose 10 pounds (or so I thought). The daily weighing and seeking approval from my bathroom scale. Guilt if I gained even a single pound. Negative body image. My relentless inner critic shaming me throughout the day. Perfectionism. Moderate food restriction and diets. While this was a different path than one who might be struggling with taking even a small bite, it was also an important journey.

No, I did not have anorexia. But why did I weigh myself every day? Why was I afraid of certain foods? Why did I constantly feel the need to change myself? Why did I struggle so much to accept my body? I stopped exercising rigorously and I had a major shift in my perception.

To my surprise, my body DID NOT CHANGE, at least not that much. I slowly began to trust my body. I stopped censoring the food I was eating, and most of the time I ate when hungry and I stopped when full. It’s a miracle how much easier it is to not overeat when you haven’t deprived yourself throughout the day! I think the fear underlying this kind of freedom is often externally imposed on by diet culture. We are taught that if we don’t do drastic things—like buy those supplements or join that gym—we will just keep gaining and gaining. We undermine our metabolism and our own innate instincts. I started exercising again when it came from a place of desire versus a place of fear and shame.

Through trusting myself, I learned that my body has a natural place it wants to be.

If I honor and accept this, I can innately listen to what my body wants versus trying to change or control it. I can trust my hunger cues and move my body in ways that feel good and in ways that align with my values. For me this looks like three meals and three snacks each day. All food is good; nothing is forbidden. I began enjoying those “off limit” foods in moderation such as cake, fries and mac-and-cheese. And I love fruits and veggies. I engage my body joyfully through peaceful walks, hiking, yoga and running. I ditched CrossFit. Why? Because I HATED it. That’s just me. Today, I get to listen to what sounds good and what my body needs. This ultimately frees up A LOT more time and energy for the things that really matter!
 
I believe that it is vitally important to examine our relationship with food and our bodies. Body image affects almost all areas of our life. Our relationships—romantic and platonic alike—our performance at school and work, and our sexual choices and experiences. How do you know if this journey is for you? It can be really clarifying to start with being gentle and curious with yourself.

Think about these questions to investigate your own personal experience:

  1. How would you describe your relationship with your body?

  2. When you think of your body, what comes to mind? What thoughts and feelings come to mind? How do you deal with these thoughts and feelings? What do you tell yourself about these thoughts and feelings?

  3. What are the physical characteristics you may need to accept about yourself?

  4. What are the negative body image thoughts you need to reduce or eliminate?

  5. What are the situations you would like to feel more comfortable in?

  6. What beliefs and behaviors do you need to change to be less invested in appearance-based self-worth?

  7. What are the consequences or impacts that your body image struggles produce, and what do you want to change?

5 philosophies for caring for your body

Not every one of these may feel right for you; explore a few and see how they work.

SELF-COMPASSION

Treating ourselves with kindness can motivate us internally and allow us to show more compassion externally. There are a number of misunderstandings about self-compassion. For example, the core belief that self-compassion will make a person selfish or lazy, but science proves otherwise. Self-compassion is an inner resource that helps us survive adversity, build resiliency, and it motivates us to achieve our goals. We receive more energy and motivation from love versus fear.

INTUITIVE EATING

Avoid giving moral value to food. An intuitive eater is defined as a person who “makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.”

MINDFUL EATING

Maintaining an in-the-moment awareness of the food and fluid you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness.

JOYFUL MOVEMENT

Joyful movement is a way of approaching physical activity that emphasizes pleasure and choice. Exercise often feels compulsory — it’s done to earn food or burn off food, and to punish the body for not fitting into arbitrary and unrealistic ideals. Joyful movement recognizes the right to rest as well as the benefits of rest, and your choice in whether to engage with it or not. How do you find joy in movement? Well, what did you love to do as a kid? What do you look forward to versus dread? Do you enjoy walking your dog, or do you prefer going to a candlelight yoga class? Listen to your body and do what feels good.

MIRROR WORK

What I really love about mirror work is that it can be a combination of intimately connecting with yourself, as well as exposure to yourself. We can intimately connect when looking into our own eyes while stating affirmations. Louise Hay’s Mirror Workbook takes you on this journey in “Mirror Work: 21 Days to Heal Your Life.” Mirror work can also be repeatedly standing in front of your mirror, becoming more comfortable with all parts of your body. When doing this, it is important to set all judgement aside. This needs to be an exercise that is either neutral or affirming. If you find yourself criticizing, you may not be ready to take this step.

Taking the time to utilize these resources have aided in the ongoing journey of self-acceptance for both myself and for so many others. With the holidays approaching these practices can be especially helpful. Purposefully focusing your attention on the present can help you embrace companionship, connectivity, and overall contentment and help make the season of celebration more meaningful for you and your loved ones.

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