Quite possibly - my favourite cookbook so far! If you want to start eating a more plant based diet, there is no need to think of haute cuisine or limit yourself to salad! Plenty of gorgeous ideas here and it ticks all my favourite boxes:
💃🏻 products are easy to find in local supermarkets
💃🏻 cooking is easy and quick, no super skills required
💃🏻 most importantly - DELICIOUS meals! Forget trying to eat more plant based foods - think EATING MORE DELICIOUS FOODS ;-)
The author also keeps a cool blog if you care to try before you buy: www.cookieandkate.com
I had joined a new company recently where it has an unique working culture.
Every weekday morning, we would gather and share our experience or a small story that would spread positive vibes.
This would eventually create a good positive energy in the morning for each of us.
On top of that, I had realised throughout the time what would generally make an employee stay for long term is your superiors or colleague which eventually your working environment.
The founder is a lady in mid 60’s. She is the real life Iron Lady I had ever met. She has the never give up spirit, constantly learning new things and always willing to listen.
Such a humble person that is also willing to teach and share whatever she got.
If each human is a book, she’s definitely the one with rich content and there are more pages to flip on to learn more from her.
I guess that I’m gonna stay a bit longer with her this time.
3: Nutrients (or what do we produce ourselves)
OK, so calories are not enough. Your body needs food, good quality and real food. What is good and why do we need it? What do we need to get "from outside", with the food, and what do we produce ourselves (which, as a matter of fact isn't that little!)?
1. Carbohydrates. This is the favorite energy source of your body - easy to deal with, no questions asked. Crack, crack - ad here you go, ATP (i.e. energy) is ready. There is no food that can provide a human body with something that cannot be produced by the body internally. This is why no carbohydrate is called an essential nutrient (1). Nevertheless, more than half (and less that three quarters) of the energy we get from food should be produced from the carbohydrates (2). The source of carbohydrates - almost all the plants (because they are not made of fats or proteins), including grains and fruit. A lot of sugar - in form of lactose -- is in the milk (1), but the other milk products do not have a significant amount of it (unless, of course, we add it back, like in a sweetened yogurt).
2. Fats. Super dense source of energy, and a great way to store energy. Fats are also needed as a solvent for vitamins A, D, K and E, to protect us from the inflammation, cold and trauma, to regulate mood and as a building material for the walls of all cells (3, 4). Our body can produce all kinds of fats (or lipids, except for omega-3 and omega-6) from the left over carbohydrates. You can get all the omegas from the fatty fish, shrimps, oily seeds (like sunflower, soy or rapeseeds) (5).
3. Proteins. They are needed as a source of the amino acids which are the main building material for all new cells - muscle, blood, skin, hair, hormones. In essence, amino acids are both brick and mortar. Five amino acids can be produced by the body internally, six in addition - by the healthy body. Source of nine amino acids is only external, we should eat them - by eating meat, milk, fish, eggs, grains, legumes and nuts. No, vegetarians do not lack any sources of amino acids - all the amino acids they need they can get from the plants (6).
4. Fiber. Fiber is used as a "slide" for food transportation through the digestive system, it is also food for the extensive variety of the microbiome in the gut. Fiber affects how other nutrients are digested - how fast and in what environment. Fiber comes from any plant based food (7).
5. Everything else - vitamins, minerals - are also very important, but the first four are way above in the really important league (1). First of all we need to make sure that we get sufficient quantities of these four nutrients, and not focus on all kinds of supplements-replacements. Food can contain so many of those non-nutrients that the nutritional quality of the meal can sometimes be compared to several sheets of paper at the best.
So, eat a tasty and REAL food. Also - it appears that by eating plants you cannot really go wrong. I don't want to make any statements here. It just happens that it is most efficient to eat plants, because they have everything we need.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know about food and psychology!
Photo: Free-Photos from Pixabay
#spoonfulofreason #psychology #nutrients #food
2. http://www.fao.org/docrep/W8079E/w8079e08.htm#carbohydrates in the diet
5. https://en.wikipedia.org/wiki/Omega-3_fatty_acid#Dietary_sources and https://en.wikipedia.org/wiki/Omega-6_fatty_acid#Dietary_sources