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Plant-Based Eating |

Plant-based food is different. It may not be the food you grew up eating, but you’ll be surprised to learn that it may be your best shot at a healthy life style. Plant-based eating is based on a diet that can be as simple as eating a lot of vegetables that are high in antioxidants and fiber. This diet can also include a lot of fruits and some whole grains. If you want to go even more plant-based, you can go vegan or vegetarian.

In the past few years, a new kind of food has emerged—one that’s been labeled “plant-based” and is free of meat, dairy, and other animal products.

Plant-based eating isn’t exactly new, but it is one of the most popular dietary trends, and it’s a lot more popular than you think. It is the simple concept of choosing more plants instead of animal-based foods, and in fact, eating a plant-based (vegan) diet is not only healthier, but it can also be cheaper. In addition to reducing your risk of heart disease and diabetes, a vegan diet has been linked to a lower risk of obesity and improved health in general. Plant-based eating is also environmentally friendly and promotes animal welfare.. Read more about plant-based diet menu and let us know what you think.

For a second time, the plant-based eating experts are returning! Part 1 contains the first segment as well as information on our panelists.

The following questions were covered in Part 1 of our plant-based diet roundtable:

  • What should vegans and vegetarians eat?
  • Are there enough amino acids in plants?
  • Where do the majority of individuals go astray?
  • Will carbs from whole plant foods cause you to gain weight?
  • Is it feasible to gain muscle and improve performance while eating a plant-based diet?
  • What’s the big deal about soy?

Let’s take a step back and consider the broad philosophical topic before moving on to Part 2:

Q. What are the benefits of a plant-based diet?

John Pierre: I believe that life should be about “us” rather than “me.” Most people consume solely for their own advantage, disregarding the misery and death of animals, the destruction of the environment, and the scarcity of resources for future generations. And, of course, a well-followed plant-based diet promotes vigor, so it’s a no-brainer for me.

Three major causes, according to Jon Hinds:

  1. I care for animals and don’t want to cause them any damage.
  2. I don’t support the meat/milk sector because I wish to contribute to global cooling.
  3. It’s better for me, others, and the environment.

Nathane Jackson (Nathane Jackson): In the fall of 2009, my mother died of cancer. My research at the time led me to the potential of raw plant foods and the impact they had on our bodies.

Jack Norris: I want to do as little as possible to contribute to animal death and suffering.

Mike Mahler: When I was 15, I switched to a plant-based diet for moral grounds.

Jeff Novick: For a variety of reasons, including philosophical, health, and total impact on personal and global health. Also, it’s simpler to sneak up on a carrot than it is to sneak up on a rabbit.

There are numerous reasons to switch to a plant-based diet, whether you care about the environment, animals, your community, or your personal health.

There are numerous reasons to switch to a plant-based diet, whether you care about the environment, animals, your community, or your personal health.

Novick: Put food first, and build your diet around the foods that are the most nutrient dense.

Pierre: Because everyone is different, they require varying amounts of nutrients depending on their lifestyle.

Pierre: Because everyone is different, they require varying amounts of nutrients depending on their lifestyle.


Pierre: Because everyone is different, they require varying amounts of nutrients depending on their lifestyle.

Mahler: Although a high-quality protein powder isn’t required, it can help guarantee that you get enough protein. Every morning, I make a shake with fresh fruits, coconut oil or coconut milk, greens, and protein powder.


Essential fats are important, according to Mahler. Although ALA is taken care of by flax seed oil, and ALA can convert to EPA/DHA (to a degree), it’s still a good idea to supplement with an algae-based DHA/EPA product (like V-pure) to ensure necessary levels are met.


Jackson: Vitamin D is essential for everyone. You should take a supplement unless you reside in the southern hemisphere and spend at least half an hour outside each day. I also suggest taking a high-quality organic vitamin B-12 supplement.

Vitamin B12, sunlight or Vitamin D, and iodine or sea veggies, according to Pierre. If you don’t get enough of these nutrients, you may experience red blood cell difficulties (anemia), long-term neurological disorders, dementia-like symptoms, high homocysteine levels (which may contribute to heart disease), weakened immunity, and a malfunctioning metabolism.

Vitamin B-12 should be considered by a vegan who eats only plant-based foods and does not take fortified foods.

B vitamins are essential for energy, hormone balance, and overall wellness, according to Mahler. When we are stressed, they become drained.

It’s recommended looking at zinc and magnesium supplements because they’re vital for testosterone and insulin. Zinc citrate and transdermal magnesium oil are my favorites.

Norris: We’ll talk about supplements here: http://www.veganhealth.org/

Consume a wide range of whole foods for the majority of your nourishment. Aside from that, make sure you get enough protein, B vitamins (particularly B12), vitamin D, vital fatty acids, and minerals like magnesium, iodine, and zinc.

Q. Which animal food do you believe is the most harmful to your health, body composition, and performance?

Milk does not benefit the human body, according to the specialists.


Hinds: Most animal products today are unhealthy, as they typically include chemicals (antibiotics, steroids, pesticides, and hormones) that cause significant diseases (heart disease, cancer, stroke, diabetes, arthritis).

Milk is also unhealthy for the body. Milk consumption does not shown to benefit bone health and may inhibit nutrient absorption. Many people cannot stomach dairy, although nutritionists and coaches advise them to eat it.

Jackson: Dairy products have been elevated to a pedestal, however they are a major contributor to a variety of physical dysfunctions. Not only are there more lactose intolerant people than ever before, but dairy products have also been shown to cure cancer, diabetes, fibromyalgia, acne, arthritis, and irritable bowel syndrome.

Pierre: Dairy products are the worst, in my opinion. You’re consuming a bovine’s hormone secretion. I don’t believe the body is capable of digesting these secretions. Inflammation, asthma, joint pain, congestion, and, of course, weight gain can all be caused by dairy.

Sorry, Bessie.

Please accept my apologies, Bessie.


Mahler: It’s not so much the “animal foods” themselves that cause difficulties, but rather the manner they’re raised and processed.

Factory-farmed meat, dairy, and eggs are the most troublesome. These animals are kept in deplorable circumstances, administered antibiotics, and fed substandard food.

Do you believe you’ll be healthy consuming them if the animals aren’t healthy? Certainly not!

Consider the stress that these animals go through on a regular basis. The adrenaline and cortisol they make are absorbed by their tissues, which is what people eat.

If you believe in the kind of misery that these animals go through, you shouldn’t be surprised when it comes back to bite you and creates human health issues. Even if you are unconcerned about animal welfare, consider treating yourself with greater respect by eating meat, dairy, and eggs from animals that have been treated humanely and fed optimal diets.

Dairy should be avoided. If you consume animal products, be sure they are organic and reared in a humane manner.

Q. What do you eat on an usual day vs a non-typical day (travel days, busy days, sick kids, juicer malfunction, etc.)?

Hints: To alkalize my body, I start the day with water and some greens powder. When you’re at home:

  • Source of Life Energy Shake, soaking oats, berries, almonds
  • banana, mango, nuts, plant protein
  • Pine nuts, kale, butternut squash
  • water and greens powder
  • Broccoli and peas, sprouted tortillas (Ezekiel brand), red pepper hummus, homemade vegetable nut burgers
  • water and greens powder

When going on a trip:

  • Green smoothie with spinach, mango, spirulina, and raw nuts from a health food store
  • a couple of pieces of fruit and/or a handful of trail mix
  • Kale, beets, corn, beans, pumpkin seeds, salad bar (typically at Whole Foods Market)
  • water and greens powder (This is what I bring with me when I travel.)
  • We’ll get sautéed spinach, green beans, and brown rice if we eat at a conventional restaurant like P.F. Chang’s. When traveling, side orders are the way to go. I order sides of fajita filling (onions, bell peppers), black beans, and red rice in Mexican restaurants. This is a delicious supper; just remember to mention “no cheese!”
  • water and greens powder

Jackson: For the most part, I stick to the schedule outlined. I only eat raw fruits and veggies when I travel or go out to eat.

  • lemon water with cayenne pepper
  • banana, dates, mango, grapes, apple or pear, goji berries, hemp seed, and soaked sunflower or pumpkin seeds in a big mixing dish
  • Bananas, dates, carob powder, plant protein powder, goji berries, maca, and coconut water in a post-workout smoothie
  • Raw hummus on dried veggie wraps or a huge leafy green salad with raw vegetables and soaked almonds.
  • cucumber, celery, kale, and apples in a green juice (sometimes beets, carrots, lemons, ginger, etc.)
  • whatever I feel like (I tend to favor more protein and fat at this point in the day), e.g., raw zucchini pasta and raw pasta sauce, or raw mushroom & nut burgers, or large salad, or a juice/green smoothie
  • Almond milk, plant protein powder, and peppermint oil

Novick: I eat a pretty simple, everyday diet. It doesn’t seem to change much no matter where I go. It’s virtually entirely made up of whole, unprocessed ingredients. I don’t eat breakfast, but if I did, it would consist of oats and fruit. Vegetables, whole grains, and legumes make up the majority of my lunches and dinners. Jeff Novick’s Fast Food is a new DVD that discusses my theory and system based on 10-minute meals with no more than 5 ingredients that can be made with only scissors and a can opener for $3 per day.

With a little planning, you can easily incorporate more plants into your diet no matter where you are or what you’re doing.

Q. Where do you obtain your recipe and food inspiration?

Hinds: I’m always reading books about plant-based diet. My personal favorites are:

  • Brendan Brazier’s Thrive Diet
  • David Wolfe’s book Superfoods
  • Rip Esselstyn’s Engine 2 Diet
  • Skinny Bitch by Rory Freedman & Kim Barnouin

I normally keep things simple and only consume meals that I enjoy. All of my meals take only a few minutes to prepare.

Jackson: The majority of raw foodists have a blog. I can nearly guarantee that if you type “raw” or “vegan” before a recipe name, you will find someone with a blog post/website recipe. On my blog, I have a section called RAWsome Vegan RAWcipes. I also enjoy Dr. Gabriel Cousens’ Tree of Life café books, as well as Brendan Brazier’s The Thrive Diet.

Novick: I’m a former chef who graduated from culinary school, therefore I make up my own recipes. The majority of them are the result of “making things simple, easy, and tasty” in the kitchen using basic ingredients.

Mahler: I am half-Indian and have had the good fortune of having a vegetarian mother my entire life. She taught me the fundamentals of plant-based diet, which I then customized for my fitness goals. I enjoy Indian cuisine that is high in beans and vegetables. Vegetarian recipes can be found at vegsource.com. Brendan Brazier and Robert Cheeke have excellent vegan cookbooks that are jam-packed with recipes.

You’re only limited by your imagination and Google skills when it comes to plant-based eating recipes and inspiration.

Q. What is one simple step someone who eats a more animal-based and/or processed diet (read: most of North America) can do right now to consume more healthy plants?

Hinds: I’ll give you three recommendations:

  • Cow’s milk can be replaced with rice or almond milk.
  • Meat patties can be replaced with vegetable patties.
  • Have an orange or an apple instead of chips or pretzels as a snack.

Green smoothies are a terrific way for adults (and kids) to get their daily dose of leafy greens. A handful of spinach in a fruit smoothie is a great place to start.

Every meal should include fruits and/or vegetables, according to Pierre. Blend fruits and vegetables to make smoothies. Vegetables are delicious with dips and herbal herbs.

Mahler: Make a baby spinach salad a regular part of your diet. Make sure that 2/3 of your plate is made up of vegetables every time you eat.

Novick: Just do it, as Nike always advises!

With a few simple changes or modifications, you may start adding more nutrient-dense vegetables into your diet.

What to Do and What Not to Do

Here are some more expert recommendations if you’re thinking about switching to a plant-based diet or simply want more plant-based options:

  • DO think about the various benefits of adding more plants to your home, from environmental preservation to animal welfare to bettering your personal health.
  • DO be sure you’re getting enough protein, good fats, vitamins, and minerals — first from whole foods and sunlight, then from supplements if necessary.
  • If you eat animal products, search for organic, small-scale, ethically raised options.
  • To add more plants, do easy additions and swaps.
  • Don’t be afraid to be inventive, especially while traveling or dining out.
  • If you need to, take a greens supplement.
  • DO take a look at the many materials accessible on the internet — there are a lot!

Our panel

1625999640_521_Plant-Based-Eating Jon Hinds is the owner of Monkey Bar Gym in Madison, Wisconsin.
1625999641_936_Plant-Based-Eating Nathane Jackson is an NSCA certified strength & conditioning coach and kettlebell trainer specialist in Toronto, Canada. Nathane is a pro fitness model, physique competitor, and fitness personality.
1625999642_116_Plant-Based-Eating Mike Mahler is a Las Vegas-based writer, strength trainer, and kettlebell instructor.
1625999643_172_Plant-Based-Eating Jack Norris is the President and Co-Founder of Vegan Outreach, as well as a Registered Dietitian.
1625999644_494_Plant-Based-Eating Jeff Novick has a master’s degree in nutrition and is the Vice President of Executive Health Exams International. He also lectures at the McDougall Program in Santa Rosa, California, and is an Adjunct Professor at Kaplan University’s School of Health Sciences.
Plant-Based-Eating John Pierre is a geriatrics, nutrition, fitness, women’s empowerment, green living, and cognitive retention and improvement nutrition and fitness consultant.



personal – it’s all about you.


It used to be that veggie & vegan diets were considered “alternative” and “hip” and young people would have to suffer the stigma of being different. Things are changing now, though, and as more companies have jumped on board the plant-based movement, it’s easier and more mainstream to be vegan or vegetarian than ever.. Read more about plant-based diet benefits and let us know what you think.

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Frequently Asked Questions

What foods can you eat on a plant based diet?

You can eat a variety of foods, but you should avoid things like meat and dairy products.

What are the negatives of a plant based diet?

There are no known negatives to a plant based diet.

Is eating plant-based Healthier?

Yes, it is healthier to eat plant-based foods.

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  • plant-based diet benefits
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  • plant based eating recipes
  • plant-based diet menu