{"id":4288,"date":"2013-01-14T01:01:12","date_gmt":"2013-01-14T09:01:12","guid":{"rendered":"http:\/\/www.happycow.net\/blog\/?p=4288"},"modified":"2013-01-20T11:12:04","modified_gmt":"2013-01-20T19:12:04","slug":"plant-power-your-yearthe-right-way","status":"publish","type":"post","link":"https:\/\/www.happycow.net\/blog\/plant-power-your-yearthe-right-way\/","title":{"rendered":"Plant-Power your Year&#8230;The Right Way"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2565\" alt=\"Meatless Mondays\" src=\"https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2011\/12\/MeatlessMondaybanner1.jpg\" width=\"600\" height=\"180\" srcset=\"https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2011\/12\/MeatlessMondaybanner1.jpg 600w, https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2011\/12\/MeatlessMondaybanner1-300x90.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>If you\u2019re one of the many individuals with health and well-being at the top of priority list for this year\u2019s resolutions, you are in good company. And for those who are already eating a vegan, or a primarily plant-based diet, you are on the right path. You see, hundreds of studies indicate that a plant-based diet is indeed the healthiest on the planet while also being the most environmentally sustainable. I would know, being a Registered Dietitian, writer, and editor who has spent the majority of my twenty-eight career pouring over the latest scientific research.<\/p>\n<p>The benefits of a plant-based diet may not be news to you, but the Internet and mainstream media is rife with misperceptions and inaccurate information surrounding vegetarian and vegan diets. While there seems to be no doubt that plant-based diets can promote optimal health, it takes thoughtful planning to ensure that you are receiving all the health rewards a vegan diet has to offer. It is possible to crowd out essential nutrients in a vegan diet if you\u2019re allowing too much room dedicated for junk foods, such as snacks, sweets, baked goods, and sweetened beverages.<\/p>\n<p>In planning appropriate plant-based meals, a few key nutrients and micronutrients merit consideration, particularly for vegans and near-vegans.<\/p>\n<ul>\n<li><b>Calcium:<\/b> Aim for eating three servings of calcium-rich foods each day and you\u2019ll be achieving your recommended daily intake. Good sources of calcium include green leafy vegetables, almonds, broccoli, and calcium-fortified foods, such as milk alternatives, tofu, and orange juice.<\/li>\n<li><b>Vitamin D:<\/b> Soak up 10 minutes of sunshine each day, consume vitamin D fortified foods, such as soy milk and orange juice, and consider taking a vitamin D supplement to help fill in the nutrient gaps.<\/li>\n<li><b>Vitamin B12:<\/b> It\u2019s recommended that all vegans or near vegans take a daily vitamin B<sub>12<\/sub> supplement as deficiency of this nutrient can result in anemia and nerve damage. Also aim to eat vitamin B<sub>12<\/sub> fortified products, such as cereal and soy milk, as well as nutritional yeast which contain vitamin B<sub>12<\/sub>.<\/li>\n<li><b>Omega-3 Fatty Acids:<\/b> Since the plethora of health benefits associated with this long-chain fatty acid is mounting, you may want to consider taking a vegan EPA + DHA supplement derived from microalgae, as well as get daily sources of the plant omega 3 fatty acids (ALA) found in walnuts, chia, hemp, and flax.<\/li>\n<li><b>Protein:<\/b> It\u2019s a common misconception that it\u2019s difficult to get enough high-quality protein if you don\u2019t eat animal foods; but, when you focus on choosing an abundance of whole, minimally processed plant foods, including legumes, soy foods, whole grains, nuts, seeds, and even vegetables, you should have no problem getting enough protein.<\/li>\n<li><b>Iron and Zinc:<\/b> Like protein, if you\u2019re eating a varied plant-based diet, it should be no problem getting adequate amounts of iron and zinc in your diet.<\/li>\n<\/ul>\n<p>To jumpstart your healthy eating regime for the New Year and beyond, try this plant-powered recipe or pick up a copy of my book, <a target=\"_blank\" href=\"http:\/\/www.sharonpalmer.com\/book.php\"  rel=\"external nofollow\">The Plant-Powered Diet<\/a> for more delicious recipe ideas and nutrition tips.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-4290\" alt=\"Cajun Rattlesnake Beans with Corn\" src=\"https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2013\/01\/Cajun-Rattlesnake-Beans-with-Corn.jpg\" width=\"499\" height=\"373\" srcset=\"https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2013\/01\/Cajun-Rattlesnake-Beans-with-Corn.jpg 499w, https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2013\/01\/Cajun-Rattlesnake-Beans-with-Corn-300x224.jpg 300w\" sizes=\"auto, (max-width: 499px) 100vw, 499px\" \/><\/p>\n<p><b>Cajun Rattlesnake Beans with Corn <\/b><\/p>\n<p>1 \u00bd cups dried rattlesnake beans<\/p>\n<p>4 cups water<\/p>\n<p>1 tsp vegetable broth mix<\/p>\n<p>1 cup tomato or vegetable juice, low-sodium<\/p>\n<p>1 bell pepper, red or green<\/p>\n<p>1 medium tomato, chopped<\/p>\n<p>1 onion, medium, chopped<\/p>\n<p>1 cup chopped celery<\/p>\n<p>1 cup chopped carrots<\/p>\n<p>1 cup frozen corn<\/p>\n<p>2-3 tsp Cajun seasoning (adjust per desired taste)<\/p>\n<p>1 bay leaf<\/p>\n<p>2 cloves garlic<\/p>\n<p>1 tsp dried thyme<\/p>\n<p>&nbsp;<\/p>\n<p>Makes 8 servings (about 1 cup each)<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Soak beans overnight in water.\u00a0 Drain the next day.<\/li>\n<li>Place soaked, drained beans in a large pot.\u00a0 Add all remaining ingredients.<\/li>\n<li>Stir well, cover pot and bring to a simmer.\u00a0 Cook for about 1 hour and 45 minutes, stirring occasionally, until beans are tender.\u00a0 Adjust seasonings as desired.<\/li>\n<li>May cook in a slow cooker at medium for 4 hours.<\/li>\n<\/ol>\n<p><i>Sharon Palmer is a registered dietitian, food &amp; nutrition writer, editor, and author of The Plant-Powered Diet. She is passionate about foods that are grown locally and sustainably. Check out Sharon\u2019s blog, The Plant-Powered Dietitian Blog <\/i><a target=\"_blank\" href=\"http:\/\/www.sharonpalmer.com\/blog.php\"  rel=\"external nofollow\"><i>here<\/i><\/a><i>, or take a look at her <\/i><a target=\"_blank\" href=\"http:\/\/www.sharonpalmer.com\/\"  rel=\"external nofollow\"><i>website<\/i><\/a><i>.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re one of the many individuals with health and well-being at the top of priority list for this year\u2019s resolutions, you are in good company. And for those who are already eating a vegan, or a primarily plant-based diet, you are on the right path. You see, hundreds of studies indicate that a plant-based diet is indeed the healthiest on the planet while also being the most environmentally sustainable. I would know, being a Registered Dietitian, writer, and editor who has spent the majority of my twenty-eight career pouring over the latest scientific research. The benefits of a plant-based diet may not be news to you, but the Internet and mainstream media is rife with misperceptions and inaccurate information surrounding vegetarian and vegan diets. While there seems to be no doubt that plant-based diets can promote optimal health, it takes thoughtful planning to ensure that you are receiving all the health rewards a vegan diet has to offer. It is possible to crowd out essential nutrients in a vegan diet if you\u2019re allowing too much room dedicated for junk foods, such as snacks, sweets, baked goods, and sweetened beverages. In planning appropriate plant-based meals, a few key nutrients and [&hellip;]<\/p>\n","protected":false},"author":56913,"featured_media":4289,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,489,23,22],"tags":[851,837,850],"class_list":["post-4288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-meatless-monday","category-nutrition","category-recipes","tag-cajun-rattlesnake-beans","tag-corn","tag-the-plant-powered-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plant-Power your Year...The Right Way - HappyCow<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.happycow.net\/blog\/plant-power-your-yearthe-right-way\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plant-Power your Year...The Right Way - HappyCow\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re one of the many individuals with health and well-being at the top of priority list for this year\u2019s resolutions, you are in good company. And for those who are already eating a vegan, or a primarily plant-based diet, you are on the right path. You see, hundreds of studies indicate that a plant-based diet is indeed the healthiest on the planet while also being the most environmentally sustainable. I would know, being a Registered Dietitian, writer, and editor who has spent the majority of my twenty-eight career pouring over the latest scientific research. The benefits of a plant-based diet may not be news to you, but the Internet and mainstream media is rife with misperceptions and inaccurate information surrounding vegetarian and vegan diets. While there seems to be no doubt that plant-based diets can promote optimal health, it takes thoughtful planning to ensure that you are receiving all the health rewards a vegan diet has to offer. It is possible to crowd out essential nutrients in a vegan diet if you\u2019re allowing too much room dedicated for junk foods, such as snacks, sweets, baked goods, and sweetened beverages. 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