What is a Plant-Based Diet?

If you’ve ever Googled “what is a plant-based diet” and came away more confused than when you started, you’re not alone.

Who knew there were a million answers to that question?!

Rather than describing a specific pattern of eating, like veganism, it’s more of an umbrella term that covers different types of diets that emphasize one thing: eating mostly plants.  While that looks a little bit different for every {one} body, we ALL reap the benefits from incorporating more plants into our diet.  

The #1 question I get when around plant-based eating is always the same:

"Where do you get your protein?!?"

First, you don’t necessarily need to give up animal-based foods if you don’t want to.  Secondly, let’s think about this for a minute. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. Giraffes. Rhinoceros. Gorilla. Hippopotamus. Elk. and when they roamed the Earth, Tons of DINOSAURS.

Yup, you guessed it! Plants!

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs.

A  diet comprised of 100% plants isn't for everyone.  

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet.  Plant foods are packed full of fiber, water, phytonutrients, antioxidants and micronutrients that the body needs to give us optimal energy, regularity,  increase immunity and maintain a healthy weight.

There’s a good change you are already incorporating more plant-based protein than you realize!

Check out some of these delish sources of plant-based proteins.  Prepare to be surprised!

Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic

Tofu, organic sprouted if possible

Tempeh, organic

Seitan, organic

Green peas

Hemp Hearts

Unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice

Nutritional yeast

Quinoa

Spirulina

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies

And, even these powerful green plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli

Broccoli rabe

Potato

Avocado

Spinach

Brussel sprouts

Kale

Zucchini

Portobello mushrooms

Hubbard squash

Collard greens

With all of this said, there’s no rule that says you have to label your eating style.  

There are as many diets as there are people on the planet -- each as unique as you are.  The most important thing is to find a way of eating that makes you feel fabulous, works for your lifestyle and one you can stick with for the long term.  Eating more plants is one easy way to do that!

We know this can sometimes feel overwhelming, so we wanted to share a sample plant-centered meal plan with you! Get your free download, and browse our meal plans, HERE.

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Let’s stay connected! Contact me any time, HERE!

How to Lower Your Grocery Bill

How much money do you spend on groceries each week? 🍏 

It wasn't that long ago that our average cost for groceries per week, as a family of TWO were upwards of $250/week.   Never a plan, never a list, and we were always stopping to pick up "one" thing on our way home from work.

That wasn’t accounting for 🍻 happy hour on the reg; $75 on average for drinks and apps/2x week OR 🍴dinners out. Chris and I used to go out, often times on a whim, 2-3x/week for dinner. For both of us, $80 each meal with a few drinks. 

If you haven't been adding up with me, that's $640 to feed our family of 2 each WEEK.

...And because we ended up eating out on a whim half the time, I would throw tons of fresh produce away at the end of each week.  

Our average weekly spend is now around $125 to feed our family of FOUR (well, one doesn't eat food yet, so technically three, lol!) Pretty massive shift, right?!

Why?

Well, most plant centered foods, like fresh fruits and veggies, beans and lentils, nuts, seeds and gluten free grains... they're generally kinder to the wallet than processed and convenience foods.

And those plant based proteins we incorporate? At around 50 cents/serving, they save you bookoo bucks!

Unbelievable, right?!

Just a small few things shifted:
... head into each week with a solid PLAN instead of winging it! 
...eat less prepared convenience foods! 

…eat more PLANTS!
...cook more, using SHARED ingredients
...and for the first time ever, not throw a bunch of food away at the end of each week!

=A lower grocery bill 😍 This is exciting stuff! 🤩

What would you do with that extra money each week?!

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P.S. ~ Here's what our members are cooking up this week! Once all stocked up on most commonly used spices and pantry staples, it isn’t uncommon to get away with spending less than $100/week on everything you'll need to feed your family for one week! Our members notice a massive shift in their grocery spend. #canigetahellyeah

These plans make it all possible! And, through the end of today (March 31) use code babyishere for 30% off your first month!

If you want in, sign up here by this Wednesday (April 3rd):

--A breakfast that could surely be featured on a restaurant brunch menu 

--A pear and bleu salad for the win

--A new spin on beans and greens--once you try it you'll never go back

--Curry noodle bowls that are sure to become a staple to your rotation 

--And a protein packed stuffed spaghetti squash with just enough heat! 

Ever wonder how to make kale not suck?  Tune in, I'm sharing all about it this week!! 

Wondering what’s for dessert? Check out this recipe for Mango Frozen Yogurt — it does NOT disappoint!

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Let's connect!  Contact me HERE anytime.

Free Plant Based Meal Plan Download!

I know from experience that trying to eat better can feel confusing, overwhelming and taste bland and boring. So, we’ve been working on an exciting project that makes eating your veggies not suck 👌🏼

Here’s a sneak peak of what’s on the menu this week and you can download it completely free this week!! 😍 (click the image to see them all!)

So, why more plants? 🌱

Aghhhhh where do I begin?!

It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >> Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, regulated bowels 🙌🏻

Mentally>> Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 🧠

Another huge perk? You'll likely find you are saving money by eating more meals at home, having a plan, utlizing pantry staples, incorporating more plant-based proteins, and have an overall lower grocery bill! 💰

Actual reflections from people eating from the plans:

“The food tastes great. Best of all I have not been constipated since incorporating your food!! Finally!!!!”

"My energy is increased, and my skin is clearing up!"

"The recipes share ingredients so there is no waste!"

Learn more about The Veg Out Meal Plans here 

👉🏼👉🏼https://www.sarahkaminski.com/meal-plans/

This is the last week the free plan is available! Get your hands on it here 

👉🏼👉🏼http://www.sarahkaminski.com/freemealplan

#fueledbyplants

Meal Planning 101: Part I

How much was your grocery bill each week?  I shoot to keep our weekly grocery bill to around $130, and at least 50% of what we buy is certified organic.  Though sometimes a little bit over, and sometimes a little bit under, I am always within $20 of that budget.  

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STEP #1: GETTING IN TUNE WITH YOUR KITCHEN

So, here’s the deal guys.  If you don’t know what is lurking in the back of your freezer, pantry, or (eeek!) fridge, you’ve got to get your organizing on.   I {almost} always know what we have on hand, what is about to see its last day, what needs to be rotated into the freezer and what we need to buy more of.  This saves us time cooking/shopping, saves money, and eliminates waste.  It is an easy thing to do once you get in the habit of it, but where do you start?!  

ONE:  Clean house.  Take everything out, purge if necessary, and reorganize.  Literally.  Start with your freezer.  Take everything out.  If you find yourself saying “what’s that,” “ew,” “I can’t believe this was back there,” or “2013?!” THROW IT AWAY.  It is taking up valuable space for things that you are actually going to eat.  Repeat this task with your pantry and your fridge.     

TWO:  Take inventory.  As you are cleaning house, take note of what you have on hand through this process:  Pasta?  Quinoa?  Frozen chicken cutlets?  Frozen broccoli?  Carrots?  Kale?  Coconut milk?  Canned tomatoes? If you aren’t good at taking mental notes, WRITE IT DOWN!  This is an essential piece to effectively planning meals.  

Ahhhhhhh.  Don’t you feel better?!

THREE:    Now that you are organized, you are ready to conquer!  The next step is Identifying your kitchen staples.  These will vary from household to household, but it is important to know what need to have on hand in order to create and cook stellar meals.  My list includes ingredients that serve as the backbone for the majority of our meals. Take a minute and write down your essential staples.  Remember, there is not end-all-be-all here, this list will change and evolve as you do.  

What did you discover??

Stay tuned for part II next week! 

The Truth About Conventionally Raised Meats in the US

11 years ago, I adopted a plant based diet. A year after that, my husband Chris followed suit. A plant based lifestyle is all Ziggy (4) has ever known. 🌱

People ask me all the time WHY we chose to be plant-centered. After spending my entire life with meat as a mainstay to my diet, I began to educate myself about WHERE our food comes from. Turns out, it is much more complicated than "a steak comes from a cow." 🐄

US agriculture used to be what we picture in our minds, or see in children's books--livestock and birds, roaming freely, grazing on grass and snacking on bugs. You know, the big red barn with the silo. 🍃

 Are you ready for some real talk?

The sad truth is that the the majority of the US meat industry is produced on factory farms, and is consistently on the rise. Even many small family farmers practice small scale industrialization, just to stay in business 🐄🐄🐄🐷🐷🐷🦃🦃🦃🐔🐔🐔

So, close your eyes and picture big, giant indoor warehouses with no windows, no grass.  Better yet, click here to see what this looks like...

Animals in holding cells just big enough for them to stand, not even to turn around, or often times lay down. They most literally spend their short lives eating, standing in their own shit, and being pumped with antibiotics to ward off the host of disease that is result of such inhumane living conditions. 🏢

Chickens and turkeys spend their life in large, dark "barns." Egg laying hens spend their life in stacked in battery powered metal cages. This encourages the birds not to peck (which they innately do), or become aggressive with neighboring birds. Their beaks are often clipped for the same reason. Um hello?? I would be freaking out in those stressful living conditions too!! 😖

And becuase we want more white meat, they are pumped hormones to make their breasts big enough to satisfy our desire for them! Many become so top heavy that they topple over because they can’t stand on their own two feet. wtfffffff 😖

All of these animals all fed corn and soy, and unless labeled certified organic or GMO Verified, are genetically modified. This is fine in the sense that it keeps them alive, but it is not what their bodies were designed to eat. If they don't get proper nutrition, neither do we. I mean, what they eat, we eat. 😝

Don't even get me started in the negative impact this has on the workers in these factories, our environment, our water, our local economies and our health. 😳

What blows my mind is that many of us KNOW this, but choose to still choose to support it by buying conventionally raised meat, eggs, dairy and poultry.

We’re not vegan, and not am not necessarily suggesting that you become vegan. What I am suggesting 👉🏼 #educateyoself

You guys, every.single. time we buy is an opportunity to take a vote. We’re looking for the words GRASS FED, PASTURED or WILD CAUGHT on any fish, dairy, meat, poultry or eggs as often as possible. Even better to literally shake your hands with your farmer, and see the roaming animals when you can. 🤝🌾

Yes, it will be more expensive. We have a choice 👉🏼 Pay a farmer now, or pay a doctor later.

If it feels overwhelming, click here to get a glimpse of the industry, or watch Food Inc on Netflix, and then share what you learn by commenting below! 👇🏼

Read more about where to find local, responsibility raised food HERE.

#themoreyouknow

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 If you're ready to learn delicious ways to incirporate more plants, and sustainable farming practices into your life, let's connect.  Find me HERE.  #bettertogether