The Plant-Based Lifestyle: An Overview of the Most Sustainable Way of Living | Discover How to Help Save the Planet While Taking Good Care of Your Health

By Goffredo Righi Schwammer

Have you heard about the plant-based diet and wondered how to get started?

 

You have come to the right place!

 

Leading experts, including academics from the Department of Nutrition at Harvard Medical School of Boston, agree that the plant-based diet is the healthiest lifestyle for our body and has the lowest impact on our environment.

 

This diet makes it easy for you to choose a nutritional meal made up of foods produced in their natural, unprocessed, and clean states. Making your choices ethical and sustainable for our planet and your health.

 

In this guide, you will find:

• An overview of the plant-based lifestyle, including its benefits and everything you must know before starting,
• Practical meal planning for the plant-based diet with an explanation of what you should and should not eat,
• How the 6 biggest myths about weight loss were debunked and the truth exposed!
• How those with chronic diseases such as diabetes, PCOS, cancer, and rheumatoid arthritis can benefit from this lifestyle and say goodbye to fatigue, pain, and daily ailments,
• The reason why world-class athletes follow a plant-based lifestyle — Proof that an ethical lifestyle is also good for your health,
• A comprehensive FAQ section to help you understand how this way of living can give you energy-filled days with tips and tricks to make your transition effortless,

 

And much more!

 

 

Don't wait any longer: click on Buy Now to take the first step towards healthier lifestyle!

• Language: English
• Publisher: Goffredo Righi Schwammer
• Release date: May 10, 2023
• ISBN: 9798223955122

Book preview

THE PLANT-BASED LIFESTYLE

An Overview of the Most Sustainable Way of Living | Discover How to Save the Planet While Taking Good Care of Your Health

By

GOFFREDO RIGHI SCHWAMMER

© Copyright 2022. All Rightѕ Reserved.

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TABLE OF CONTENTS

WHAT ARE PLANT-BASED DIETS?

ORIGIN/HISTORY OF PLANT-BASED DIET

TYPES OF PLANT-BASED DIET

WHAT ARE THE BEST DIETS, AND HOW CAN YOU KNOW WHICH ONE IS BEST FOR YOU?

PLANT-BASED VS OTHER (MEAT) DIETS

BENEFITS OF A PLANT-BASED DIET

HOW A PLANT-BASED DIET CAN HELP ALLEVIATE SOME ILLNESSES (HEALTH BENEFIT)

PLANT-BASED DIETS: HEALTHY LIFESTYLE

OVERCOMING DOUBT BEFORE ADOPTING A PLANT-BASED DIET

TRANSITIONING INTO A PLANT-BASED DIET

WITH HOME GARDENS, EATING A PLANT-BASED DIET IS SIMPLE.

PRACTICAL MEAL PLANNING TIPS FOR A PLANT-BASED DIET

VEGAN JUNK FOOD

CAN YOU EAT EGGS ON A PLANT-BASED DIET?

ARE PLANT-BASED BURGERS HEALTHY?

HOW VEGANS AND VEGETARIANS APPROACH PIZZA

PLANT-BASED DIET AND WEIGHT LOSS

THE TRUTH ABOUT WEIGHT LOSS: DIETING'S 6 BIGGEST MYTHS!

PLANT-BASED DIET AND DIABETES

EATING A FERTILITY DIET IS A NATURAL WAY TO IMPROVE FERTILITY

PLANT-BASED DIET AND PREGNANCY

PLANT-BASED DIET AND PCOS

PLANT-BASED DIET AND MENOPAUSE

CAN PLANT-BASED PROTEIN CAUSE ACNE?

TREATING RHEUMATOID ARTHRITIS (R.A.) SYMPTOMS BY EATING A PLANT-BASED DIET?

THE PLANT-BASED DIET AND ATHLETE

DR. SEBI'S ALKALINE PLANT-BASED DIET

A PLANT-BASED COVID-19 VACCINE.

BONUS: PLANT-BASED DIET FOR CANCER

CONCLUSION

WHAT ARE PLANT-BASED DIETS?

Plant-based diets have gotten more and more attention in the media in the last several years. Those on a plant-based diet eat all of their food naturally. Raw or barely cooked meals are commonly eaten throughout the day.

A plant-based diet is what it sounds like: a cuisine with a principal element made of plants. In recent years, these foods have become more popular. The rise in veganism's popularity is great news for those who want to stick to a vegan diet. More restaurants will offer vegan options, and more vegan items will be accessible in supermarkets and other retail outlets.

Learning about veganism, preparing well-rounded meals, and giving up or replacing things you are accustomed to takes time. It's challenging to stay on track with this kind of diet. It's worth it, though, to put in the extra work. You'll discover what foods you can consume and which businesses can accept vegans as time goes by. Living a healthy and ethical lifestyle becomes easier when you persist with veganism.

INGREDIENTS USED IN PLANT-BASED RECIPES

Fruits, vegetables, nuts, and cereals are examples of acceptable ingredients. That means meat, fish, shellfish, dairy products, eggs, and honey are not included in plant-based diets.

Plant-based foods can provide healthful, high-nutrient meals for a well-balanced, animal-free diet. Delicious seasonal vegetables, soups, luscious chocolate desserts, pastries, and fruit smoothies are all examples of plant-based cuisine. These recipes are a must-have for any vegan diet. The absence of animal products in a vegan diet does not imply that the meal cannot be delicious.

In addition, there are vegan alternatives for almost everything. Tofu or Seitan can be used as meat substitutes, while applesauce or bananas are egg substitutes. There are also numerous excellent cheese substitutes (rice cheese, Daiya) and milk substitutes (soy milk, hemp milk, almond milk, and coconut milk).

THE POPULARITY OF PLANT-BASED DIETS TODAY

For several reasons, plant-based diets are gaining in popularity these days. In addition to being better for the environment, plant-based diets have been shown to have several health benefits. In addition, they show their support for animal rights. Cows create the greenhouse gas methane. If cows were their nation, they would be the world's third-largest greenhouse gas emitters, according to a new study.

Compared to plant-based alternatives, meat and animal products have significantly more space. Many meat-eaters are concerned that vegetarians and vegans may not get enough protein or vitamin B3, although a plant-based diet provides several health benefits. Plant-based nutrition has been linked to a lower risk of cancer, cardiovascular disease, obesity, type 2 diabetes, and lower cholesterol, among other health benefits (Medical News Today).

As a last reason to avoid meat, many vegans cite the harsh treatment of farm animals as a motivation. Because of the industrial and agricultural practices that make them palatable, animals cannot comfortably occupy their bodies or reproduce healthfully or morally without human assistance. Despite the numerous advantages of a plant-based diet, certain people in low-income countries may find it more difficult and more expensive to follow one.

ORIGIN/HISTORY OF PLANT-BASED DIET

Many celebrities and influencers promote the advantages of being meat-free on social media, uploading photos of delicious plant-based meals.

Thanks to movies like The Gamechangers and What The Health, the plant-based movement is gaining steam." You may be shocked to learn that plant-based diets are not new, as trendy as they are currently. Plant-based diets have been gaining popularity throughout the globe in recent years. In 2014, there were 375 million vegetarians worldwide.

Plants have long been considered a cornerstone of ancient cultures' diets. The plant-based diet has been around for far longer than you would believe, with roots dating back to Classical Antiquity. According to a Time Magazine story, the vegan diet may have existed for almost 2,000 years!

In 1944, an English animal rights activist for the first time used the word veganism. To explain and promote a meat-free diet, Donald T. Watson formed The Vegan Society, the world's first vegan advocacy organization.

Dr. T. Collin Campbell recommended the plant-based diet to the American populace 36 years later, citing statistics on heart disease and other diseases.

You may believe Pythagoras is the founder of vegetarianism, but this is not the case. Pythagoras of Samos lived in ancient Greece, approximately 500 CE. He is not only the creator of the Pythagorean theorem but also one of the first to discuss vegetarianism.

People, he believes, have a responsibility to be kind to animals. This meant avoiding meat, which was a realistic option given the lack of meat.

The average ancient Greek diet consisted of bread, wine, lentils, eggs, fish, vegetables, and cheese, with meat reserved for the wealthy. Some may believe that avoiding meat and fish, let alone animal products, is impossible or hazardous to one's health; nonetheless, this was common practice in many societies.

The practice of meat abstention became popular in Rome not long after being promoted in Greece. While the Roman empire ate many meats, other people ate just barley and beans.

Gladiators, in particular, ate a lot of beans and barley. In reality, gladiators were referred to as horaederi or bean and barley chewers in ancient Rome.

Plant-based diets were common in many ancient communities across the globe. Plant-based diets were common in regions of Africa, India, and the Mediterranean roughly 2,000 years ago.

Veganism was already popular in places like India and China at the time. In Asia, the tradition of eating plant-based meals was mostly motivated by religious considerations.

Meat consumption was discouraged in Buddhism and Hinduism. The Buddha forbade the slaughter of animals, and Mahavira advocated for nonviolence and vegetarianism. Vegan and vegetarian diets predominated in various ancient regions of the globe, whether owing to personal circumstances, traditional food preparation techniques, religion, or other factors. Veganism is a religious practice among adherents of these faiths to this day.

The vegan diet is not unknown in Africa. Plant-based meals were needed in Africa due to the relative availability of plants and tubers included inside grains.

Many traditional South African and Ethiopian meals are vegan. Veganism originated in Africa, says Nicola Kagoro, a vegan cook and member of the African Vegan on a Budget club. Plant-based diets are not new, and some still follow them in these locations. Vegan chef Nicola Kagoro, for example, leads a campaign to exhibit and educate clients about budget-friendly vegan African food, as previously indicated.

Furthermore, according to certain studies, 20 percent to 37 percent of India is vegetarian. It's worth noting that Africa, India, and the Mediterranean were far from the only countries where people followed a plant-based diet. When European colonists compelled indigenous people to cultivate commercially, the plant-based diet declined, resulting in "many more animals but less indigenous foods.

As noted in ancient Greece, the meat was also a symbol of affluence to these 15th-century European conquerors. (The history of the plant-based diet and its eradication by European conquerors is vast and complicated.) Plant-based diets have fallen out of favor.

PREHISTORIC HUMAN NUTRITION

The idea that our forefathers ate relatively little meat is one of the most erroneous arguments. If you're of European origin, you should know that your ancestors were nearly totally reliant on the ingestion of animal meat for around half of the year.

Humans were hunter-gatherers before the invention of agriculture. They relied on foraging for sustenance in their natural environment. The first frosts of fall cut off the availability of fresh fruits and vegetables for Europe's ancient hunter-gatherers. In the fall, nuts and seeds would have been abundant. When cold weather causes foods of plant and insect origin to vanish from the environment, these foods are quickly exhausted by rats, birds, and other animals in a fierce battle for food.

Not only did our hunter-gatherer forefathers and mothers know more about which natural foods promote optimal health than we do now, but even wild animals do.

We've lost contact with nature as well as our bodies. And we're making both of them miserable.

Heart disease, cancer, osteoporosis, and even tooth decay were almost unknown among prehistoric humans, owing to their diet being significantly healthier than most people today. Modern medicine has extended average life expectancy by heroics that allow most newborns, no matter how unwell or malformed at birth, to survive until middle age. Using antibiotics has prevented millions of fatalities caused by viruses and bacteria. Furthermore, current technology can keep the ill and dying alive for decades, even if they connect to tubes and machines.

The fact is that agriculture and grain growth gave birth to the unnatural high carbohydrate (sugar) diet. And grain became the principal source of nourishment for the masses because it established enormous and strong human population centers known as civilization.

Because local wild vegetation and animals were quickly exhausted, civilization was impossible while people were hunter-gatherers. The party had to relocate for food after their supplies were low—the greater the group, the better.

The more people were compelled to migrate to new regions in quest of food, the more frequently they were forced to travel. As a result, huge and strong groups of hunters and gatherers were hard to form.

However, grain not only enabled the growth of enormous, strong human population centers, but it also brought in obesity, osteoporosis, cancer, and other Civilization Diseases. (As well as the individual and family group's independence)

The food of early man was very different from what we eat today. Early man ate mostly uncooked plant-based foods with a few, but infrequent, animal proteins. Animal proteins now comprise a substantially larger portion of the average human diet. In addition, we currently consume a considerable number of highly processed and artificial foods that are heavy in dangerous toxins. Our present diets are becoming more acidic due to excessive salt, false sweets, and chemicals. This increased acid intake disrupts the body's natural, healthy pH balance of 7.3, causing harm to several important systems.

TYPES OF PLANT-BASED DIET

The term plant-based diet refers to any diet mostly composed of plant foods and includes a significant reduction in animal products.

However, there is a diverse range of plant-eaters roaming our shops. These herbivore characters follow distinct dietary practices, depending on their health goals and eating philosophies.

Veganism, for example, is a stringent variant of this diet that allows no animal products, including dairy. On the other hand, Vegetarians avoid meat but frequently consume dairy products such as cheese and may even consume eggs daily.

Then there's the vegetarian who makes exceptions for modest amounts of seafood now and then.

My friend professes to be a vegetarian, yet she eats fish and bacon (if that makes any sense). This is not correct