khalikanichols

[khalikanichols]

References

Campbell, MD Thomas. “Top 10 Plant-Based Research and News Stories of 2016.” Center for Nutrition Studies, 24 Dec. 2016, nutritionstudies.org/top-10-plant-based-research-and-news-stories-2016/.

Luso, Phillip J. “Nutritional Update for Physicians: Plant-Based Diets.” The Permanente Journal , Apr. 2013, www.thepermanentejournal.org/issues/2017/winter/43-the-permanente-journal/original-research-and-contributions/5117-nutrition.html.

Warren, Rachel Meltzer. “The Benefits of a Plant-Based Diet.” Consumer Reports, 16 Dec. 2015, www.consumerreports.org/diet-plans/plant-based-diet/.

“Plant-Based Diets.” NutritionFacts.org, nutritionfacts.org/topics/plant-based-diets/.

TEDxTalks. “Leaning into Your Life: Kathy Freston at TEDxFremont.” YouTube, YouTube, 5 Dec. 2012, www.youtube.com/watch.

“The Benefits and Risks of a Plant-Based Diet.” BistroMD, www.bistromd.com/healthy-eating/the-benefits-and-risks-of-a-plant-based-diet.

“WHAT I EAT | WHOLE-FOODS PLANT-BASED DIET #3.” YouTube, YouTube, 17 Oct. 2016, www.youtube.com/watch.

[khalikanichols]

Also for more information you can go to nutritionstudies.org

[khalikanichols]

Vegan Cheeseburger Mac!!

[khalikanichols]

Lunch was super delicious ☀️

2 handful of spinach to make a green bed on a plate 🌱

4 spiralized carrots 💛

½ black radish spiralized 🍠

1 diced tomato 🍅

½ diced avocado 💚

Sesame seeds, thyme, pepper and lemon juice 💫

[khalikanichols]

Eating vegan doesn’t have to be expensive. Find some cheap recipes here.

[khalikanichols]

Ok I just wrote out a whole caption and it was deleted for some reason. So take 2!

This is my lunch today - so hearty and delicious and filling and cozy on a cold day. It’s just POW protein pasta, with crush plum tomatoes (from a can), lots and lots of boiled spinach, and some leftover broccoli. I tossed it together in a pan with some spices (no salt, woo!) and topped it with some vegan mozzarella from Trader Joe’s. 😋 I’m proud of this one because I’m so used to adding quite a bit of olive oil to my pasta, but this was an oil free recipe!

Today is my first-ish day of my bulking season. I’ll outline briefly what it consists of, and if you have any questions feel free to message me!

Macros: 422g (65%) carbs 130g (20%) protein 43g (15%) fat This adds up to about 2600 calories - which is a lot of food when it’s all vegan 😬

Also yes I’m still vegan - about three months in! - and I’m limiting my oil and processed sugar (sticking with honey).

Exercise: Trying to get in 2 arm days and 2 leg days per week (mostly using free weights and machines at my school gym). Abs every other day for about 10 minutes. Limiting cardio (unless I’m sore or tired), and keeping my steps up.

Anyway - that’s about it. I have an ideal macro day all planned out in my fitness pal if anyone is interested - obviously everyone’s plan will be different and tailored to their specific needs & im not a nutritionist at all, I just know I was really curious about meal plans when I was trying to figure mine out!

[khalikanichols]

Vegan Sweet Potato fries.

Omg I made sweet potato fries 👀 I can’t believe I used to boil potatoes before baking them when it’s so much easier to just chop (toss with salt, Italian herbs and a little oil) and bake at 450, leave for 25 minutes *flip* 20 more minutes! They are so good they don’t even need keptchup (I’ll still prolly use ketchup tho) 😻✨🍟

[khalikanichols]

Smoothie recipe.

It is absolutely freeeeezing outside ❄️❄️ but that didn’t keep me from making nicecream 😌 I’m now wrapped up in a blanket trying to get warm again. 😂

{nicecream: 3 ½ bananas + 2 tbsp coconut sugar, toppings: half of a banana, handful of blueberries, coconut sugar and later added blackberries and 3 dates}

[khalikanichols]

How people on a plant-based diet eat.

[khalikanichols]

Kathy Freston perspective on plant-based eating.

[khalikanichols]

Can you always change your diet to a plant-based one?

But can changing your diet after age 50 still make a difference? Absolutely, according to experts. “It’s never too early or too late to embrace a healthier lifestyle,” Ostfeld says. “The benefits come quickly and continue to accrue with time.” In one study, women in that age group who ate a mostly plant diet were 34 percent more likely to be free of chronic diseases, like type 2 diabetes and heart disease, 15 years later than women whose diets included more meat.

[khalikanichols]

Why you should limit meat intake or even cut it out of your diet.

Those who favored fruits and vegetables along with some fish had less brain shrinkage—linked with a reduced risk of cognitive decline—than those who ate more meat. Eating no more than 3.5 ounces of meat daily may help prevent the loss of brain cells equivalent to about three or four years of aging, researchers say.

[khalikanichols]

How we could benefit from a plant-based diet cont.

Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

[khalikanichols]

How we could benefit from Plant-Based Diets

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. 

[khalikanichols]

But the question is why should we choose a plant-based diet or any other diet? 

[khalikanichols]

Dr. Alona Pulde and Dr. Matthew Lederman, the authors of The Forks Over Knives diet have created a chart for beginners and for people who are transition to a plant-based diet. These five plant-based foods are a must and very vital for a plant-based diet.