Plant-based diet – Crisbie Coach

Balancing Our Protein Intake: The Key to a Restful Night’s Sleep

I conclude the series on how to eat balanced during your day with dinner. When it comes to protein consumption, timing and type matter significantly more than you might think. In many Western diets, our intake of animal proteins is imbalanced. We tend to consume too little at breakfast and too much at dinner. This pattern not only affects our dietary balance but also has a substantial impact on our quality of sleep. Here’s how shifting your protein intake can help improve nighttime rest and overall well-being.

The Evening Protein Paradox: Animal vs. Plant Proteins

Animal proteins play a crucial role in stimulating wakefulness and motivation, making them an excellent choice for breakfast. However, excessive animal protein at dinner can have the opposite effect, stimulating alertness when your body is gearing down for the night. Instead, a vegetarian dinner—free of meat, fish, and eggs—can promote relaxation and ease you into sleep more effectively.

Plant Proteins for a Calming Dinner

For evening meals, it’s advisable to focus on plant proteins over animal proteins. Animal proteins tend to encourage dopamine production—a neurotransmitter associated with wakefulness and motivation. While beneficial in the morning, at night, our body needs to produce serotonin, the neurotransmitter that supports relaxation and sleep regulation.

Serotonin is synthesized from tryptophan, an amino acid found in plant-based proteins such as legumes, soy, brown rice, sunflower seeds, and even chocolate. These foods should be integral to your dinner. Animal-based proteins contain amino acids that compete with tryptophan, hindering its uptake by the brain and thus reducing serotonin synthesis, negatively impacting sleep.

Moreover, animal proteins and fats, particularly when cooked, can overstimulate the body in the evening. Foods rich in animal proteins and fats require extensive digestion, consuming energy and generating heat—both counterproductive to sleep as the body’s temperature should ideally dip in preparation for rest.

Timing Your Dinner for Optimal Digestion

The timing of your dinner plays a crucial role in how well you digest and subsequently sleep. A vertical posture during digestion helps food move more readily into the intestines. Aim to finish your dinner at least three hours before you go to bed, allowing your liver ample time to process the meal.

Foods That Foster Sleep

Certain foods are known to enhance serotonin production and promote the absorption of tryptophan, improving sleep quality:

Nuts and Almonds: Rich in tryptophan and magnesium, crucial for sleep without disturbances.
Yogurt and Cheese: Fermented dairy products that contain tryptophan, particularly beneficial when derived from goat or sheep milk.
Carbohydrates: Whole grains or fruits encourage the secretion of insulin, which helps amino acids reach the brain and aid in serotonin synthesis.

The Importance of Vegetables

Incorporating vegetables into at least a third of your dinner is essential. They provide essential fibers, promoting a sense of fullness and helping avoid post-meal snacking. Vegetables are also rich in vitamins and minerals that support overall health.

Fibers help not only with digestion but also with intestinal transit, reducing bloating, stomach upset, and gas—all of which can impair sleep quality. Those prone to these issues might prefer cooked vegetables, which are gentler on digestion than raw ones.

Add one or two tablespoons of oil to your vegetables, opting for those rich in omega-3s like extra-vierge olive, walnut, or camelina oil.

Crafting the Ideal Evening Meal

Your dinner plate should ideally consist of:

50% Vegetables: Varied types to maximize nutrient intake.
50% Legumes and/or Whole Grains: Tailor your dinner to complement what you’ve eaten for lunch, ensuring variety and balance.

Options to conclude your meal might include a piece of fruit or plain yogurt, depending on your appetite.

If hunger persists, a small portion of nuts, preferably almonds or walnuts, can satiate you without disrupting your sleep cycle.

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How Car Use and Meat Consumption Vary by Gender and Drive Climate Change

In the battle against climate change, understanding the contributing factors and their nuanced dynamics are crucial in planning for effective strategies. A recent study of 15,000 people in France throws light on an often-overlooked aspect of this challenge: the emissions gap driven by gender differences in lifestyle choices, particularly car use and meat consumption. This research shows that men in France have a 26 per cent higher carbon footprint than women. This finding not only opens new paths for targeted environmental policies but also invites individuals and communities to reflect on their environmental responsibilities.

The study underscores an intriguing facet of climate dynamics — the substantial impact of personal lifestyle choices on carbon emissions, delineated by gender. According to the research, men tend to have higher carbon footprints primarily due to higher car usage and meat consumption.

The implications of these findings are significant. Cars are known to be one of the most significant sources of greenhouse gas emissions, substantially contributing to air pollution and global warming. Men, statistically more inclined towards car use, add disproportionately to these emissions owing to both frequency of travel and preferences for larger, more polluting vehicles. Similarly, meat consumption, particularly from ruminant animals like beef and lamb, stands out as a major carbon emitter. The dietary preferences of men, leaning more towards meat-heavy meals, again skew the emissions balance unfavorably.

Environmental and Social Implications

Addressing this emissions gap involves more than individual accountability; it defines a broader picture requiring societal transformation. Environmental policies and initiatives must pivot to acknowledge these gender-based differences. For instance, promoting the shift to public transportation or enhancing the appeal of plant-based diets could be geared more strategically by recognizing and targeting these demographic nuances.

Moreover, this research aligns closely with ongoing discussions about sustainable living and gender equality. As the world progresses towards egalitarian norms, understanding how consumption behaviors intersect with gender dynamics can ensure that sustainability efforts are holistic and inclusive.

In light of these findings, what can we do individually and collectively? It begins with conscientious consumer choices — opting for public transportation, carpooling, or plant-based diets can substantially lower our personal carbon footprints. Let’s reflect on this opportunity to change our habits, foster discussions, and advocate for policies that recognize and address these disparities.

The intersection of gender and environmental responsibility is complex but pivotal to address climate change. By understanding and implementing gender-specific tendencies in emissions, we can build up on more targeted strategies that respect the diversity of human habits and needs. Our planet’s future may very well depend on how effectively we can balance these scales.

What do you think about the gender differences in tackling climate change?

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Veganuary 2025 Challenge – Results

Veganuary 2025 has marked a significant milestone in the global movement towards plant-based eating. For the first time ever, active Veganuary campaigns are now running in 20 countries across the globe, showcasing the growing enthusiasm and commitment to sustainable and ethical food choices. This year’s theme, “Food doesn’t have to be weird,” has resonated with people worldwide, highlighting that plant-based eating is not only delicious and sustainable but also the more sensible choice.

A Theme That Resonates

The “Food doesn’t have to be weird” theme has been instrumental in breaking down barriers and misconceptions about plant-based diets. By emphasizing the simplicity and familiarity of plant-based meals, Veganuary 2025 has encouraged more people to explore and adopt this lifestyle. The campaign has shown that plant-based eating can be just as satisfying and enjoyable as traditional diets, making it an accessible option for everyone.

Celebrity Endorsements

Veganuary 2025 has garnered support from a diverse range of celebrities, who have lent their voices to amplify the mission. Notable figures such as actor Woody Harrelson, comedian Preacher Lawson, and star of House of the Dragon Bethany Antonia have joined the cause, inspiring their fans and followers to consider the benefits of a plant-based diet. Their influence has helped spread awareness and encourage more people to participate in the campaign.

Corporate Participation

Hundreds of companies have taken part in Veganuary 2025, demonstrating their commitment to sustainability and ethical consumerism. In the UK, major retailers like Aldi and IKEA have actively participated, offering a wide range of plant-based products to their customers. In the US, Love & Sandwiches has been a prominent supporter, while in Germany, more than 1,000 businesses have joined the initiative. This widespread corporate involvement has made it easier for consumers to access plant-based options and contribute to the movement.

Tangible Impact on Consumer Behavior

The impact of Veganuary on consumer behavior is evident, particularly in Germany. New data published this January revealed that during the last two campaigns, meat sales declined by 12.5% in January 2024 and 14.3% in January 2023 compared to the annual average. This significant reduction in meat consumption highlights the tangible influence of Veganuary on consumer choices, encouraging more people to opt for plant-based alternatives.

Join the Movement

Veganuary 2025 has shown that the shift towards plant-based eating is not just a trend but a growing global movement. By choosing plant-based options, we can make a positive impact on our health, the environment, and animal welfare. Whether you’re a seasoned vegan or just starting to explore plant-based eating, there’s never been a better time to join the movement.

So, are you ready to make the difference?

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