BEING PLANT BASED

If Keto, Paleo and Intermittent fasting are the most popular diets in 2020, the plant based movement is probably the fastest growing trend in Australia.  While not everyone agrees on the health benefits of it, the number of people switching to a plant-based diet has significantly increased  the past 5 years (1 person decides to eat less meat or go meat-free every 5 minutes!). Health benefits are the main reasons why people make the shift.

— Disclaimer – Hart & Soul understand that being plant based is not for everyone and you should always consult your medical practitioner before making any decision regarding your health —

If by now, many of us  understand the principles of a plant-based diet (no, it’s not all tofu and lettuce) it could be intimidating, and hard to know where to start for some.
So the Hart & Soul tea  put together a ‘beginner’s guide’ with some valuable tips to take the edge off!

First of all, what is a plant based diet?

Well you really need to see it as a lifestyle rather than a ‘diet’ (we don’t really like this word anyway). A plant based diet emphasises fresh & whole ingredients with minimal processed foods. It is often mistaken with vegan or vegetarian diets. Similar in some ways, they are however different. Vegan people refrain from consuming any animal products (dairy, meat, poultry, seafood, eggs and honey). Vegetarians remove all meat and poultry from their diets, but could eat eggs, seafood or dairy.

On the other hand, the plant based diet is more adjustable. Animal products aren’t out of bounds. 

Where do I start? 

A good tip would be to take a look at your plate and assess what percentage of your daily food consumption comes from vegetables? They should be the foundational layer of every meal.
We can’t tell you the exact number of each of your plate’s components as it varies between each individual and depends on your lifestyle, physical activity and body goals. Studies have shown that the minimum amount of protein an individual should eat each day should be approximately 0.8 grams per kilogram of its weight. You can get your protein from, as many of us know, soy, as well as many vegetables, especially legumes, which are filled with beneficial proteins.

What are the benefits? 

A plant based lifestyle may help lower the risk of obesity and high blood pressure, help prevent or manage type 2 diabetes, heart disease and weight loss but also lower your risk of cancer and cardiovascular disease. 

While it’s not necessary to completely eliminate meat & dairy from your diet you can still lower your risk of certain diseases by making an effort to include more plant proteins. 

What are the side effects? 

You will have to plan a little better when it comes to getting all your macronutrients so that you’re well nourished and fuelled for a good amount of time. You might also want to keep an eye on your levels of Vitamin B12 and choline.

You should also give your body some time to adapt. As many plant-based foods are loaded with fibre, which normalises bowel movements, you may notice an increase in bowel movements. Consider gradually incorporating plant-based foods and drink plenty of water. 

If you decide to switch to a plant based diet well good on you! Remember to focus on what you can add to your plate instead of what you have to subtract (aka – this is not a diet in the direct sense) and the  most important advice we have for you is to listen to YOUR body and figure out what works best for YOU. 

Love, 

The Hart & Soul Team. 

If you haven’t noticed yet, at Hart & Soul we love to use spices in our creations. From Red Curry, to Sweet Potato & Ginger (and who could forget our notorious Tarka Dahl?), we often incorporate the warming antimicrobial benefits of spices to our dishes. Commonly used in cooking to add a spark of flavour and interest to our food, spices are also known to have exceptional healing qualities. 

Let start with our most commonly used: CHILLI

Besides being one of the primary features of curries eaten all over the world, chilli contains a substance called capsaicin. Found within the seeds and veins of a chilli (the hotter the chilli, the more capsaicin it contains), it is most commonly known to help fight bodily inflammation. Capsaicin also helps to eliminate irritants and reduce pain from ailments such as headaches, sinus pressure, muscular injury and joint soreness. 

Red chillies (such as cayenne) are rich in capsaicin, and are said to lower blood cholesterol and triglyceride levels. They also boost the body’s capability to dissolve fibrin, a substance that increases the likelihood of blood clots developing.  

As if they couldn’t have enough benefits, chillies are also packed with vitamins and minerals- predominantly Vitamins A and C, but also Vitamins B & E, Potassium, (necessary for cellular health and blood pressure), Iron and Magnesium, which is essential for healthy muscle function and regulating blood sugar levels. 

Our next favourite spice is: TURMERIC.

The fundamental active element of turmeric (the one that gives it a vibrant golden colour) is curcumin – an element responsible for many of turmeric’s notable health benefits. 

A member of the Ginger family, Turmeric has been used in Ayurvedic medicine for thousands of years as a treatment for inflammatory conditions. It is also believed to act as an antiviral, antibacterial and anti-parasitic aid, and has long been used to help with conditions such as diabetes, rheumatism, arthritis, and skin conditions such as eczema.

It is worth noting that although Ayurvedic science is widely considered a form of alternative medicine, no scientific research has been able to fully demonstrate the internal effects of turmeric yet. 

At Hart & Soul, we also love: GINGER.

Spicy, peppery, zesty and biting…yet sweet and warm at the same time. A classic favourite, ginger is loaded with health benefits including digestion improvement, and regulation of blood sugar levels. 

We’ve all experienced an upset stomach and nausea at least once in our lives, and we can all agree that it’s not fun at all! If you haven’t already, time to introduce Ginger- shown to be a powerful antidote for poorly stomachs. 

Sickness aside, there is so much more to ginger- research shows it has been used for centuries as an immune booster, fighting those pesky winter colds and bugs.

More commonly for lovers, Ginger is also known to be a potent aphrodisiac… we’re just going to leave this here! 

Anyone with a sweet tooth? Why don’t you try: CINNAMON

Cinnamon is shown to control blood glucose levels and minimise insulin spikes- perfect for when you experience afternoon sugar cravings at your desk. Simply sprinkle some your favourite piece of fruit (we love it on sliced apples) and say bye bye to that 3pm slump!  

Cinnamon can also stimulate sweating, which can aid the curing of common colds and infections. Applied topically on stings, bites, cuts and wounds, Cinnamon also has great antiseptic properties. 

And finally, our old favourite: GARLIC

Known for their sharp flavour and strong taste, Garlic belongs to the onion family- of which other family favourites such onions, leeks, chives, and shallots belong.

Besides being one of the oldest cultivated plants in the world, garlic is also seen as a trusted remedy for infection and viruses, and is a great source of Vitamin B6 (significant to protein, fat and carbohydrate metabolism and the creation of red blood cells in the body). 

Early research has also shown that Garlic can help aid in reducing cholesterol levels and lowering the risk of heart disease. 

The history of spices is lengthy and fascinating. Not only do they add flavour and aroma to your favourite dishes, but they also have powerful properties in promoting optimum health!

We think it’s time to go back to our roots and get back to basics with the magic of spice. So, the next time you feel a cold coming- instead of reaching out for your medicine cabinet, take a trip to your kitchen and make use of that spice rack!

PULSES AND PROTEIN RICH GRAINS 

Nearly every cuisine has its own variation of grains and pulses. They are an essential dietary component for millions of people around the world, due to their high protein and nutritional content. They are universally recommended as part of a healthy eating plan and feature prominently in some of the world’s healthiest diets and longest-lived food cultures, such as Mediterranean cuisine. 

As well as this, nutritional research has shown that a higher intake of pulses are associated with maintaining a healthy body weight and lower risk of chronic diseases including heart disease, type 2 diabetes and some cancers — all of which are on the rise globally.

So, what is the difference between pulses and grains?

Pulses are the edible seed from the pod of a legume crop, and grown for human consumption. Examples of common pulses include chickpeas, lentils, peas, faba beans, mung beans, kidney beans and lupin. Pulses contain a wide range of nutrients, including carbohydrate, dietary fibre, protein, unsaturated fat and vitamins and minerals. In particular, pulses are an excellent source protein, containing an average of 20-30g per 100g. With consideration to individual requirements given, around 15-25% of our daily calories should come from protein. 

All of these listed pulses are forms of plant-derived protein, which is lower in fat and much easier for your body to digest.  

Grains are small, dried seeds harvested for human and animal consumption. Grain-based foods are mostly made from sources such as wheat, oats, rice, rye, barley, millet, quinoa and corn. Grains are the source of various nutrients, the primary ones being Dietary Fibre, Vitamins B, and the mineral Magnesium. They also help the body to release energy from Protein, Fat and Carbohydrates. 

The humble whole grain is a staple in any healthy diet. Whole grains are unrefined and nutrient-rich, and their grain contains the entire kernel (consisting of the bran, germ and endosperm). These whole grains can be found in products such as wholewheat flour, oatmeal, bulgur (cracked wheat), and brown rice. 

As with pulses, the amount of grain-based products required depend on factors such as age and physical activity. Adults should be looking to consume roughly 48g of whole grains daily. 

 Pulses and Grains are natural partners for whole grains, from both a culinary and a nutritional perspective. We’ve focused on the more common varieties, which make a great starting point if you’re adding them to your pantry, but there’s plenty more to explore! 

Look for Heirloom Grains at a farmers market or health store near you. Heirloom varieties have not been processed or genetically modified, and are high in fibre. Common sources of heirloom grains are spelt, kamut, barley, freekeh and sorghum.