plant-based – Crisbie Coach

Join the Veganuary Challenge and Kick-off the Year with Kindness

As the calendar flips to a new year, would you consider joining millions of people around the world on a journey to a kinder living? One of the most transformative and inspiring initiatives leading this charge is Veganuary – a global movement that invites individuals to try vegan for the month of January and beyond.

Veganuary, with over a million participants from diverse backgrounds and dietary preferences, is not just for hardcore vegans but it’s also for anyone curious about the benefits of plant-based living.

After one month of a plant-based diet, many participants from previous years have chosen to stay vegan, while others have significantly reduced their consumption of animal products – a testament to the initiative’s lasting impact.

Why Consider Veganuary?

Health Benefits: Adopting a plant-based diet can lead to numerous health improvements, including better heart health, weight management, and increased energy levels. Many participants report feeling more vibrant and healthier after just a month of plant-based eating.
Environmental Impact: Animal agriculture is a significant contributor to environmental issues such as deforestation, greenhouse gas emissions, and water pollution. By choosing plant-based foods, you can reduce your carbon footprint and contribute to a more sustainable planet.
Animal Welfare: For those concerned about animal rights, reducing or eliminating animal products from your diet is a powerful way to take a stand against animal cruelty and support more humane food systems.

Overcoming Doubts

It’s natural to have reservations about making dietary changes. Here are some common concerns and how to address them:

“I don’t know what to cook.” You can find some ideas in one of my previous post on simple meals. In addition, the Internet, YouTube and many Instagram influencers offer a wealth of resources, including meal plans, and recipes. On the Veganuary website you can download a celebrity cookbook to make your culinary journey enjoyable and straightforward. In you prefer books, go to your favourite bookshop and you will find ideas and inspirations there.
“I’m worried about missing out on nutrients.” The Veganuary website provides nutrition tips to ensure you maintain a balanced and healthy diet throughout the challenge.
“I don’t want to do it alone.” By joining Veganuary, you become part of a global community. You’ll receive daily coaching emails and can connect with others taking the pledge, offering mutual support and encouragement.

Take the Leap

The Veganuary challenge is not about perfection but about making a positive change, no matter how small. Even if you decide not to continue a fully plant-based eating style after January, the experience can provide valuable insights into your habits and the impact of your choices.

Ready to give it a try? Sign up at the official Veganuary website and access all the tools and support you need to make January 2025 a month of health, compassion, and positive change. Join me and thousands of others in taking the Veganuary challenge!

I wish you a happier and kinder 2025!

The Secrets of Longevity: Habits for a Longer, Healthier Life

Living a long, healthy life is a goal many of us aspire to. While genetics play a role, lifestyle choices significantly impact our life expectancy and overall well-being. Experts have identified several habits that can contribute to longevity. Here’s a closer look at these practices and how they can enhance your life.

Spending Time with Loved Ones

Social connections are essential for a long, healthy life. Spending time with family and friends leads to the gradual and prolonged release of oxytocin, a hormone that helps combat stress, chronic diseases, and premature aging. Oxytocin, often referred to as the “bonding hormone,” promotes feelings of trust and reduces anxiety. Strong social ties are linked to lower risks of heart disease, enhanced immune function, and improved mental health. Prioritize quality time with loved ones to nurture these relationships and reap the health benefits.

Adopting a Plant-Based and Balanced Diet

One of the secrets to increasing life expectancy is embracing a vegetarian or plant-based diet. Diets rich in fruits, vegetables, legumes, nuts, and whole grains provide essential nutrients that support overall health. Plant-based diets are associated with lower risks of chronic diseases such as heart disease, diabetes, and certain cancers. They are also rich in antioxidants, which protect cells from damage and reduce inflammation. Incorporating more plant-based meals into your diet can lead to a longer, healthier life.

A balanced diet, rich in fruits, vegetables, and good fatty acids, is fundamental to longevity. Nutrient-dense foods provide vitamins, minerals, and antioxidants that protect against chronic diseases and support overall health. Healthy fats, such as those in avocados, nuts, seeds, and olive oil, promote heart health and reduce inflammation. Eating various colorful fruits and vegetables ensures a wide range of nutrients that support bodily functions and prevent disease.

Exercising Daily

Daily physical activity, even as little as 10 minutes, can significantly increase longevity and improve quality of life. Exercise strengthens the cardiovascular system, enhances muscle and bone health, and boosts mental well-being. A study published in Nature Medicine confirms that engaging in hobbies, passions, or sports leads to happier and healthier lives. Regular exercise releases endorphins, which improve mood and reduce stress. Aim to include a mix of aerobic, strength, and flexibility exercises in your routine for optimal benefits.

Maintaining Regular Sleep Patterns

Going to sleep at regular times is crucial for maintaining good health. Consistent sleep patterns help regulate the body’s internal clock, improve sleep quality, and reduce the risk of sleep disorders. Quality sleep is essential for cognitive function, emotional well-being, and physical health. It supports memory consolidation, immune function, and cellular repair. Strive for 7-9 hours of sleep per night and establish a calming bedtime routine to enhance sleep quality.

Spending Time Outdoors

Spending time outdoors and getting fresh air is vital for brain health and cognitive function. Exposure to natural light helps regulate circadian rhythms and improves mood. Outdoor activities often involve physical exercise, which enhances cardiovascular health and mental well-being. Additionally, being in nature reduces stress, improves concentration, and boosts creativity. Make it a habit to spend time outside daily, whether it’s walking, gardening, or simply enjoying a park.

Embracing a Holistic Lifestyle for Longevity

Adopting these habits can lead to a longer, healthier, and more fulfilling life:

Cultivate Strong Social Connections: Make time for family and friends. Participate in social activities and nurture meaningful relationships.
Adopt a Plant-Based and Balanced Diet: Increase your intake of fruits, vegetables, legumes, nuts, and whole grains. Experiment with plant-based recipes and meals. Focus on nutrient-dense foods rich in vitamins, minerals, and healthy fats. Limit processed foods and sugary snacks.
Exercise Regularly: Aim for at least 10 minutes of physical activity daily. Find activities you enjoy, such as walking, cycling, or yoga.
Maintain Regular Sleep Patterns: Establish a consistent sleep schedule and create a relaxing bedtime routine.
Spend Time Outdoors: Incorporate outdoor activities into your daily routine. Enjoy the benefits of fresh air and natural light.

Integrating these habits into your daily life can enhance your health, well-being, and longevity. Small, consistent changes can lead to significant, lasting improvements, helping you live a vibrant, healthy life well into your later years.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts and also for Wise&Shine an incredible online magazine!

Sustainable Eating: Nourishing Ourselves without Devouring the Planet

Sustainability is a wide and sometimes unclear concept, so in this post, I will focus only on food, and what sustainable eating means.

What is Sustainable Eating?

Sustainable eating, within the framework of sustainable development, emphasizes careful food selection, and respect for seasonality and quality, by incorporating a balanced diet that won’t destroy our planet’s living conditions.

In this regard, FAO has provided international guidelines aimed at reducing environmental impact starting with agriculture and food.

Reducing food waste and supporting local economies is becoming imperative.

Principles of Sustainable Eating

There are three fundamental principles to follow for sustainable eating:

Consume Less: Overexploitation of soil and land leads to an excessive burden on natural rhythms, significantly impacting the environment. And it’s bad for your health.
Minimize Food Waste: Research indicates that approximately 88 million tons of food are wasted yearly.
Reduce Animal Product Consumption: The overproduction of animal-derived foods, coupled with excessive consumption, is associated with increased risks of stroke, cancer, and other diseases. Encouraging a plant-based diet with increased fruit and vegetable intake is key.

Why the implementation of these beneficial recommendations is so difficult? The fundamental issue lies in the vast business of the food industry, focusing on low-cost products to reach wider markets. This often compromises product quality and our health, representing a core challenge of our times.

What Can We Do for Sustainable Eating?

One way to improve one’s diet and be more sustainable is to buy locally, especially from farmers or shops whose practices are known. In this way, we will help them also in increasing their income, which nowadays is very low.

Moreover, to reduce food waste, we could prepare meals for the week, store them properly, and put them in the freezer.

Additionally, going shopping with a list of products to buy for planned recipes, will ensure a full fridge and reduce the risk of waste.

Another tip is to drink tap water instead of purchasing plastic bottled water or you could refill glass bottles at water refill stations.

Suggestions such as eating seasonal produce, avoiding overly processed foods, consuming sustainably caught fish, and eliminating red meat intake all contribute to sustainable eating practices.

However, could everyone adopt this lifestyle?

Not everyone has the financial means to support certain expenses, as organic or locally sourced products often come at a higher cost than supermarket alternatives. But you could ask yourself why some food is so cheap, instead of asking yourself why quality food is so expensive.

Another hindrance is time constraints due to work and daily life commitments, making meticulous shopping trips to farmer’s markets less feasible than online or supermarket shopping.

So, what can we do?

Simply take one step at a time and put it as a milestone. Together, even small efforts can collectively contribute to the protection of the environment.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts and also for Wise&Shine an incredible online magazine!