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Leif Arnesen
How a Vegan Diet Can Help Manage Menopause ...

Struggling with menopause symptoms like hot flashes, brain fog, or weight gain? Discover how a vegan diet and lifestyle changes can help you feel more balanced, energized, and in control. In this insightful conversation with Dr. Daphne Bascom, we break down how plant-based eating, strength training, and stress management can transform your menopause journey.

How a Vegan Diet Can Help Manage Menopause Symptoms

7 Days of Vegan Meal Prep in Just One Hour

This is seven days of vegan meal prep that only takes one hour of total prep time. Plus, every day is packed with 120 grams of plant protein and meets all of your nutritional needs without supplements.

In this video, I'm going to show you how to make it. Click the link to get the recipes and full nutrition breakdown.

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Fast Vegan Meal Prep

When it comes to meal prepping, speed and efficiency are key. No one wants to spend hours in the kitchen every day, and luckily, you don't have to. This vegan meal prep plan is designed to be completed in just one hour. You're not sacrificing nutrition or taste, either. Every meal is packed with 120 grams of plant protein and hits all your micronutrient targets without the need for supplements.

High Protein Intake

Maintaining a high protein intake is crucial, especially if you're looking to build or preserve lean muscle while focusing on fat loss. Protein is also more satiating than other macronutrients, helping you feel fuller for longer. Each day's meals provide 120 grams of whole food plant protein, ensuring you get the nutrients you need.

No Supplements Needed

One of the standout features of this meal prep plan is that it doesn't rely on any supplements. You'll be hitting all your vitamin and mineral targets through whole foods alone. This is particularly beneficial for those who prefer to get their nutrients from natural sources.

Calorie Management

The daily calorie intake target for this meal prep plan is 2000 calories. It's important to adjust this based on your own fitness goals and body composition. For some, 2000 calories might be too high or too low. Adjust the portions accordingly to meet your specific needs.

Breakfast: Berry and Cream Overnight Oats

Starting with breakfast, we're making Berry and Cream Overnight Oats. This quick prep meal is not only delicious but also packed with nutrients to kickstart your day.

  1. Line Up Containers: Line up seven glass or Tupperware containers.

  2. Add Ingredients: Add half a cup of oats, half a cup of Kite Hill Greek style yogurt, one tablespoon of maple syrup, one teaspoon of ground cinnamon, and half a cup of a frozen fruit blend.

  3. Mix and Store: Add two tablespoons each of hemp seeds and sunflower seeds, followed by three-quarters of a cup of unsweetened soy milk. Mix well, cover, and store in the fridge.

Lunch: Greek Style Lentil Pasta Salad

For lunch, we're preparing a Greek Style Lentil Pasta Salad. This meal is rich in protein and fiber, making it a satisfying and nutritious option.

  1. Cook Pasta: Boil two boxes of Bonza chickpea pasta.

  2. Prepare Veggies: While the pasta cooks, chop one onion, four bell peppers, and three cucumbers. Add them to a large bowl along with two small packages of cherry tomatoes.

  3. Assemble Salad: In seven containers, add three cups of baby kale, the cooked pasta, and the veggie mix. Add a quarter cup of canned lentils, two tablespoons of olives, and two tablespoons of sunflower seeds to each container. Top with balsamic vinegar when ready to eat.

Dinner: Slow Cooker Tempeh Chili

Dinner is a hearty Slow Cooker Tempeh Chili, made easy with an Instant Pot or crockpot.

  1. Prepare Ingredients: Crumble three packages of tempeh and chop two onions, one green bell pepper, four large carrots, and six cloves of garlic.

  2. Cook: Add all ingredients to the slow cooker along with two cans each of kidney beans, black beans, and fire-roasted diced tomatoes. Season with chili powder, garlic powder, cumin, Chipotle powder, salt, and pepper. Cook on low for six to eight hours or high for three to four hours.

  3. Serve: Divide into seven containers and top with fresh cilantro, green onions, and cherry tomatoes.

Snacks: Cantaloupe and Nutritional Yeast Popcorn

Snacks include cantaloupe and nutritional yeast popcorn, both easy to prepare and packed with essential nutrients.

  1. Prepare Cantaloupe: Cut up cantaloupe into bite-sized pieces and portion into containers.

  2. Make Popcorn: Add 14 cups of popcorn to a container and sprinkle with 14 tablespoons of nutritional yeast. Shake to combine.

Nutrition Breakdown

This meal plan not only meets but exceeds all essential micronutrient targets. Each day provides 120 grams of protein and covers your daily needs for vitamins and minerals like calcium, iron, and B12. The meal plan is designed to be flexible, allowing you to adjust portions based on your specific nutritional needs.

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Balancing Your Hormones, Menopause, Omega-3s, Spreading Veganism, & More | Dr. Neal Barnard

Dr. Neal Barnard is a professor of medicine, the founder of the Barnard Medical Center, and the president of the Physicians Committee for Responsible Medicine, all while constantly writing new books.

How does he get it all done? 😅

Let us know what you think! Leave your comments on YouTube.

Here are some highlights from this powerful interview with the legend, Dr. Barnard.

The Power of a Plant-Based Diet

Switching to a plant-based diet can revolutionize your health. This isn't just about weight loss; it's about preventing and even reversing diseases. Dr. Barnard emphasizes that if you're not eating meat, your arteries can open up again, making diseases reversible. This is crucial because many health issues, including high cholesterol and high blood pressure, are diet-related.

Practical Tips for Transitioning

To successfully transition to a vegan diet, start with small steps. Spend a week exploring plant-based options you could enjoy. Oatmeal with cinnamon and raisins, pancakes without butter, or scrambled tofu instead of eggs can be excellent choices. After a week, you’ll have a list of foods you like. Then, try a three-week test drive, eating vegan all the time. Most people notice significant changes in their weight and overall health within this period.

Addressing Menopausal Symptoms with Diet

Menopause can bring various symptoms, but diet can help manage them. Dr. Barnard's research shows that a plant-based diet, low in oils, and includes soybeans can significantly reduce hot flashes.

Steps to Follow

  1. Adopt a Plant-Based Diet: Eliminate animal products.

  2. Keep Oils Low: Reduce intake of high-fat plant foods like avocados and peanut butter.

  3. Include Soybeans: Half a cup of mature soybeans daily can be particularly effective.

Combating Hormonal Imbalances

For conditions like hypothyroidism and PCOS, a plant-based diet can be beneficial. Research suggests that hypothyroidism is least common in vegans. Ensuring adequate iodine intake, such as through seaweed, is also essential. For PCOS, a diet similar to that recommended for diabetes, which focuses on whole plant foods and low in added oils, can be transformative.

The Role of Omega-3 Fats

Omega-3 fats are crucial for health but should be consumed cautiously. High levels of omega-3 have been linked to an increased risk of prostate cancer, so it's important to try to get these fats from whole foods like flaxseeds and chia seeds rather than supplements.

Personal Care Products and Health

While diet is the primary focus, it's also wise to avoid certain substances in personal care products. Aluminum, found in many deodorants, is a neurotoxin and should be avoided. Opt for aluminum-free options to reduce exposure.

Conclusion

Adopting a plant-based diet offers numerous health benefits, from weight loss to reducing menopausal symptoms and managing hormonal imbalances. Practical steps like starting with small changes, keeping oils low, and including soybeans can make a significant difference.

Additionally, being mindful of personal care products can further enhance overall health.

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Mikey's LIFE-CHANGING Vegan Transformation

Mikey's Inspiring Journey

Meet Mikey, who once weighed 257 pounds. He reached a point in life where he felt hopeless about his future, but today, he has a healthy body, a hopeful outlook on life, and a passion for helping others achieve similar transformations.

Join the conversation - leave a comment on Youtube.

From Unhealthy Eating Habits to Wellness

Mikey's upbringing did not prioritize nutrition. Growing up on Pop-Tarts, candy, and other unhealthy foods led to a lifelong struggle with weight. He dreaded sports and often found solace in food. His diet primarily consisted of fast food, including frequent visits to McDonald's and Domino's. Mikey's self-esteem suffered as he felt undeserving of friendships and social activities because he didn't like what he saw in the mirror.

The Struggles of Being Overweight

Everyday tasks were a challenge for Mikey. Simple actions like tying his shoes caused physical discomfort. His morning routine involved avoiding reflections, picking oversized clothes to hide his body, and showering in the dark. Mikey hated the person he saw in the mirror and actively avoided photos. He eventually accepted that he would always be overweight and would never enjoy physical activities like others.

The Turning Point

Mikey tried numerous methods to lose weight, including crash diets and diet pills, but nothing worked. A pivotal moment came when doctors warned him about his dangerously high blood pressure caused by diet pills. Determined to make a change, Mikey decided to commit to veganism and joined the Vegan Superhero Academy, seeking a transformation he believed he couldn't achieve on his own.

Joining the Vegan Superhero Academy

When Mikey joined the Vegan Superhero Academy, he weighed 257 pounds and had a body fat percentage of 42%. Completing even a half-mile on the treadmill was challenging. VSA provided not just coaching but also mentorship and a supportive community. Coach Andrew offered honesty, motivation, and friendship, all of which played a crucial role in Mikey's journey. The encouragement from the vegan superhero community inspired Mikey to push through challenges and reach his goals. 💪

The Transformation: Weight Loss and Mindset

Before joining the Academy, Mikey doubted his ability to achieve many things, such as running a marathon, hiking a mountain, or maintaining a vegan diet. He didn't think he belonged in a gym or could complete multiple strength workouts each week. Committing to workouts and nutrition was difficult, but Mikey reminded himself that being overweight and unhappy was even harder.

The Results: Health and Wellness Achieved

Six months into the program, Mikey lost 74 pounds and reduced his body fat percentage to 22%. His muscle definition and overall physical health dramatically improved. More than just numerical metrics, Mikey's journey was about feeling better, looking better, and achieving things he never thought possible. He now enjoys intensive workouts, hikes steep mountains, and most importantly, loves the person he sees in the mirror.

Mikey's transformation story emphasizes the profound impact of veganism and the Vegan Superhero Academy, celebrating a healthier, happier life.

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