Five Pillars Yoga

Posts Tagged ‘plant-based diet’

Our Favorite Plant-Based Food Blogs

Are you inspired to eat more plant-based meals?

These three plant-based food blogs are chalk full of enchanting seasonal recipes that make ditching animal flesh tasteful and easy. Each author embraces her own creative spin, drawing from international cuisine and local flavors.

Two common fears people have when they are including more plant-based cuisine are:

1) going hungry
2) missing out on essential nutrients such as protein

For years, I thought eating healthy meant going hungry. Discovering how to seriously enjoy plant-based meals with these mind-blowing food blogs helped me to overcome my fears and live nourished.

Prepare yourself for a perspective shift as you come across recipes ranging from Coconut Bacon BLT to In the Buff Smoothie Bowl to Roasted Red Pepper Mac & Cheese. These inspired chefs have taken your favorite meals and turned them into delectable, healthy plant-based treats full of protein and superfoods.

Ready to dish up some inspiration? Check out our three favorite plant-based food blogs.


1. 101 Cookbooks by Heidi Swanson


Heidi Swanson offers beautiful inspiration for cooking with whole, natural foods. Her blog shares recipes by season, ingredients and mealtime categories. So if you find yourself leaving the farmers’ market or grocery store with three bundles of kale or a bagful of shelling peas and feel joyfully overwhelmed by all of your fresh produce, you will find an array of recipes to help you create a delicious feast that everybody will love. Her recipes are meatless and plant-based, though you will find recipes with and without dairy products. We love her artful pictures and lengthy archive of innovative recipes that will leave you feeling full and energized. She makes wellness seem easy and fun!


2. Oh She Glows by Angela Liddon

Angela Liddon’s award-winning blog is designed help you find your inner and outer glow by indulging in mouth-watering, awe-inspiring plant-based recipes. Featuring over 500 recipes, Angela’s goal is equal parts pleasure and health. She says, “I thrive on a diet made up of whole, plant-based foods that are minimally processed and organically grown whenever possible. I make room for dessert, believing a balanced diet can still include indulgences like chocolate or sweet treats (in moderation—usually!).” So if you are ready to discover meat-free, dairy-free and even gluten-free meals, snacks and desserts, look no further. Your journey will quickly become about all of the incredible food you can happily enjoy rather than the foods you are trying to avoid. Check out her Summer Glow Buddha Bowl and Chocolate Raspberry Dreams Breakfast Parfait to get started!


3. Post Punk Kitchen by Isa Chandra Moscowitz

Born and raised in Brooklyn, NY, Isa Chandra is the bestselling author of Isa Does It, Veganomicon & Vegan with a Vengeance. Plus she has a restaurant you should go check out called Modern Love based in Brooklyn and Omaha. She makes cooking and eating vegan food fun and delicious. Whether your looking for comfort foods, dessert, or you are seeking so fresh goodies to feel your best, Isa Chandra offers it all.

Craving something sweet? Check out her Rosemary Chocolate Chip Cookies and savor.

Desire a wholesome meal with some delectable flavors? Check out her Nirvana Enchilada Casserole.




*Featured image & article images taken from, &

The 4 Surprising Health Benefits of Vitamin D

Do you notice that your energy is low during long winter months and high during warm summer months? Do you tend to get sick or feel low when the sun disappears?

If your answer is yes, you may be experiencing a vitamin D deficiency. Other symptoms of deficiency include weak bones, skin problems, depression, autoimmune disease, and a foggy brain. If you experience any of these symptoms, you are not alone. Vitamin D deficiencies are common, especially among those of us living in the northernmost regions of the world spending the majority of our time indoors under artificial lighting. Other factors that increase the risk of deficiency include weight loss medications, steroids and low-fat diets.

As you may know, the biggest source of vitamin D is direct sunlight. We tend to associate vitamins with diet and supplements, but most foods are surprisingly low in vitamin D, especially plant-based foods. Vitamin D is more than just a nutrient we consume. It is a hormone our bodies synthesize from food and sunlight that impacts the immune system and our hormonal balance. 

So do not be tricked by its name… Vitamin D is not just a vitamin that you can get by eating a healthy, plant-based diet. Getting enough of this super-nutrient is important. As with anything, we don’t need to get swept away with the hype. Instead, we can educate ourselves about how to get enough and why it is important, so we can stay healthy.

To learn more about the preventative benefits and best sources of vitamin D, read on!

The 4 Surprising Health Benefits of Vitamin D:

1. Vitamin D helps to manage weight

A study presented at the European Congress on Obesity in Prague in 2015 suggests that taking a vitamin D supplement may help people with an unhealthy weight to lose weight more rapidly than those who do not take a vitamin D supplement. Read more: Click here.

2. Vitamin D prevents cancer, particularly breast, prostate and colon cancer

Of 63 observational studies of vitamin D in relation to cancer risk, the majority discovered that vitamin D acts as a preventative measure. Read more: Click here.

3. Vitamin D keeps your bones strong

Vitamin D helps the body to absorb calcium, keeping the bones strong. A study found in the US National Library of Medicine by Peter R Ebeling suggests that vitamin D intake coupled with calcium intake creates optimal bone health, preventing bone loss and fractures. According to Ebeling, rates of hip fractures peak during winter months, suggesting seasonal variation of vitamin D deficiency may strongly affect bone health. Read more: Click here.

4. Vitamin D prevents heart disease and diabetes

According to several studies, increased vitamin D intake lowers blood pressure and helps to regulate insulin. According a study reported by Harvard School of Public Health, men who were deficient in vitamin D were twice as likely to have a heart attack as men who had adequate levels of vitamin D. Read more: Click here.

So what do we do to make sure we are getting enough vitamin D? 

Meeting the RDA of 200-600 IU/day for most adults requires daily meals centered around fish, eggs and fortified foods or a healthy dose of sunlight and/or supplements if you do not eat animal products. And recent research that highlights the importance of vitamin D for long-term health compelled Dr. Andrew Weil to increase his daily recommendation to 2,000 IU of vitamin D per day! With this increased recommendation, how do we get enough?


With the seasons changing, we can get some vitamin D from the sun without risking the dangers of skin cancer. WebMD and Holick, the author of UV Advantage, have some simple and doable suggestions.

“Let’s say you’re on Cape Cod or a New Jersey beach in the summer,” Holick tells WebMD. “Just five to ten minutes in the sun two to three times a week — exposing your hands, legs, and arms — is more than adequate to satisfy your vitamin D requirements, and you’re not likely to significantly increase your risk of skin cancer in the process. Then after that five to ten minutes of exposure, put on a sunscreen of SPF 15 or greater for the rest of your time in the sun.” – Read more: click here.


Learn more from Dr. Axe: Click here.


You can also get vitamin D by taking supplements or focusing on your diet. 

Dr. Axe’s infographic shows that consuming fish, milk and eggs can help you meet your needs. If you follow a plant-based diet, getting enough vitamin D from food may be next to impossible. So if you are not into eating fish, eggs and dairy on a daily basis, you may want to consider taking a supplement, especially when you are not able to spend time in direct sunlight.

Vitamin D is proving to be a super nutrient that impacts the ability to absorb calcium, our nervous systems, our cardiovascular systems, our structural and muscular systems, and more. When we are experiencing a deficiency, we may be more susceptible to the common cold at first, but a deficiency can progress into life-threatening illness. So let’s get on the prevention train today! To learn more about Right Nutrition, consider attending Stacy Leung’s upcoming FREE talk. To learn more, click here.



Wednesday May 10th 6:30-8pm

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