vegan diet

Key Nutrients for Vegans and Plant-Based Eaters

August 31, 2021 By Jenny Brown Leave a Comment

Vegan educator Jenny Brown supports all who decide to transition to a vegan diet and lifestyle. Depending on your past eating habits and how quickly you pivot to veganism, there are a few key nutrients that she recommends you have a plan for incorporating into your food choices.

Jenny Brown Woodstock Sanctuary - Nutrients for Vegans — **Image:** Pexels

Vitamin B12

B12 is unfortunately not naturally occurring in plant foods, but is often added to dairy alternatives like nutritional yeast and breakfast cereals. Aim to get two servings of B12 a day to keep these levels optimal.

Protein

There’s a common misconception that vegans don’t eat enough protein and that couldn’t be farther from the truth. Did you know that plant foods provide all essential amino acids? These acids are protein building blocks that your body needs and cannot make itself.

Omega-3 and Omega 6 Fats

These fats are essential for boosting our immune system, nervous system, brain, and eyes. Our bodies cannot produce these fats naturally, so it is important to have a healthy balance of them in your system.

These fats are commonly found in plant oils and seeds, which many vegans choose to eat plenty of in this diet.
For more vegan education, check out Jenny Brown’s blog for more information.

How to Eat More Plant-Based Foods

July 14, 2021 By Jenny Brown Leave a Comment

During the summertime, people begin wanting to eat more healthfully for various reasons. Whether it be for appearances or inner health, choosing to eat more fruits and vegetables is always a smart choice. The issue many people have is, how do you incorporate more plant foods into your diet? Vegan educator Jenny Brown shares her thoughts on the matter.

Jenny Brown Vegan - Plant-based Foods — Image: Pexels

Start with incorporating more vegetables into the meals you already make. If your meal looks a bit bland, try adding some greens to your plate. An easy way to stick to a new eating lifestyle is to have the mindset of: “what can I add to make me feel good” versus “what do I have to take away to be considered healthy.” If you divide your plate into quadrants, how much of your plate is filled with veggies? Is there room for more? Adding vegetables is a great way to feel fuller with more micro nutrients than with dense, heavily processed foods.

Don’t forget to choose fruits for snacks! Think about it, apples and bananas are portable by design and are easy to just throw in your bag when you’re on the go. Fruits have powerful vitamins that will energize you more steadily than a processed, sugary snack. You could even pair a fruit with some berries which have fiber and antioxidants, a powerful duo for your digestive system.
Eating more plant based foods doesn’t have to be difficult on your wallet or your lifestyle. Simply think about where you can add more vegetables into your meals and consider taking nature’s fruits and berries as healthy snack alternatives throughout your day. For more tips on plant-based eating, check out Jenny Brown’s blog.

Long-Term Benefits of a Vegan Diet

May 18, 2021 By Jenny Brown Leave a Comment

We’ve all heard about different cultures of people around the world living to well over their eighties and nineties, and the common thread amongst them is a mostly plant-based diet! In this post, vegan advocate Jenny Brown shares her perspective on what the long-term benefits of adopting a vegan diet can be in your body.

Jenny Brown Woodstock Sanctuary Vegan Diet — Photo by Vegan Liftz from Pexels

Lowered blood pressure

It has been widely studied in clinical trials that acceptance of a plant-based diet full of nutrient-rich fruits and vegetables with minimally processed foods and minimal meat (specifically red meat) consumption can lead to lowered systolic blood pressure. Additionally, lowering the amount of rich, fatty foods like butter and cream have a dramatic impact on lowering blood pressure.

Lowered risk of developing Diabetes

Vegetarians have approximately half the risk of developing diabetes than their non-vegetarian counterparts, and adopting a plant-based diet can significantly help with blood sugar management for diabetics.
These are just two of the physiological health benefits that come from incorporating a long-term vegan diet into your life! Of course, with any lifestyle change, it may be best to ease into any drastic changes to make sure that the positive changes you make are lasting ones. Interested in learning more about plant-based diets? Read Jenny’s article on The Difference Between Vegan and Vegetarian Diets for more information.

The Difference Between Vegan and Vegetarian Diets

April 7, 2021 By Jenny Brown Leave a Comment

A common question Jenny Brown, Woodstock Sanctuary co-founder and acclaimed vegan author, is often asked is: what is the difference between vegan and vegetarian? A follow-up question is usually: which diet is best for me? Well, it depends on you as a person and what you’re hoping to achieve in your diet, but here is Jenny Brown’s response:

Adopting a plant-based lifestyle can be incredibly beneficial for anyone. There are numerous physical and mental health benefits; for some, there are even moralistic and spiritual bonuses! If you’re considering going this route, you may be wondering which diet or lifestyle best suits you: veganism or vegetarianism.

Jenny Brown Vegan Diet vs Vegetarian Diet

At the surface, the core difference between a vegetarian diet and a vegan diet is that a vegan diet excludes all animal products. This includes meat, poultry, fish, dairy, eggs, seafood and any other products derived from an animal. If someone is a vegan on a moralistic and spiritual level, this person will typically steer clear of animal products in all forms — not just in food.

A vegetarian, on the other hand, avoids eating meat, poultry, fish and seafood. However, he/she may eat or use other animal products, such as dairy and eggs.

But, the comparison actually goes a bit deeper than what’s on the surface. Stay tuned for Jenny Brown’s explanation of the different types of vegetarian diets. (Yes, there are more than one!) Brown will also tap into the social, political and identity characteristics that makeup a vegan lifestyle. Of course, this takes things a step further, as a lifestyle encompasses far more than diet alone. Stay tuned for that as well!

Seitan soaks up the spotlight!

March 19, 2021 By Jenny Brown Leave a Comment

The vegan protein, seitan, is causing quite a stir online these days. Jenny Brown explains the delicious protein alternative:

Seitan, pronounced say-tan, is a gluten-based protein. It’s also a common staple in plant-based, vegan diets. Originally created in China, wheat gluten works as an alternative not only to meat, but also soy-based proteins. It’s also incredibly versatile as seitan is used in both sweet and savory dishes!

High in protein and iron, seitan is a wonderful ingredient for anyone’s diet — vegan or not! Jenny Brown recommends using seitan as ‘meat’ for your next Taco Tuesday!