Hey, Beautiful, it’s your August newsletter!

How ya doing? You good?

Can you believe we're already starting to see Halloween and pumpkin spice across our channels and in stores? Where did the summer go?

I have to admit, that my new coaching group that I announced last month was a bit of a bust 😳🙈, and that's on me. I rushed to get it out there without enough lead time to promote it properly. And if I'm being honest, I was battling some impostor syndrome that I think put out negative vibes, even as I tried to be positive! The pricing also needs some rethinking.

But here's the thing - failure is just learning in disguise! I'm taking this as a lesson to slow down, plan better, and believe in myself. Stay tuned, because I'll be relaunching an improved version in September!

Until then, let's keep soaking up these last warm weeks of summer.

In this newsletter, I share:

• Timeline of What Happens When You Go Plant-Based

• Raising Infants and Toddlers Plant-Based

• Recipe: My Favorite Protein-Packed Sandwich [FREE Download ]

• What’s Interesting this month?

• What to Read

• Exclusive Offer

Thank you for being a part of this community, and I look forward to sharing more plant-based goodness with you in the future.

XO

Lydia
The Plant-Based Food Coach

PS. Share this email and have your friends and loved ones sign up at the subscribe button below

Going plant-based could be the best decision you make for your health and happiness this year. Just imagine, 1-2 days after going plant-based, feeling lighter and more energetic as bloating and inflammation subside.

Within a week, your skin starts glowing as hormones rebalance and nutrients flood your system. At the same time, cholesterol and blood pressure drop, reducing future heart risks. Within a month, junk food cravings fade as your tastebuds adapt to the natural sweetness of fruit and the savory goodness of vegetables, beans, and whole grains

Effortlessly, you begin shedding those extra pounds that have burdened you for years. After a few months, you feel reborn—empowered in your food choices, freed from guilt, lighter, and more confident in your own skin. Beyond the physical, you start to transform your relationship with food from reactive to intentional.

The benefits of going plant-based go far beyond the physical. As your body heals and thrives, your mind and spirit are lifted too. You gain a sense of lightness and freedom from choosing foods that align with your values rather than cravings.

If you haven’t already, start taking small steps toward going plant-based!

Raising Infants & Toddlers on a Plant-Based Diet

A fellow mama who was on one of my LIVEs recently asked me for tips on plant-based eating for little ones. I’m developing a guide that should be out in the next few months, but I did want to share some key nutrients for plant-based kids and some research:

When I was expecting, I finally got serious about going plant-based. Pregnancy was my push to improve my health in order to provide the optimal environment for my child. My body naturally rejected any animal products during pregnancy; I don’t know why, but just the smell of meat cooking made me queasy!

My son was born a healthy 10-pound baby boy. I breastfed him, and then, around 6 months, I began introducing vegetable and fruit purees. My partner was a meat-loving Texan, so by age 2, my toddler was eating burgers, nuggets, and hot dogs. I kept eating plant-based and gradually offered more veggies and plant proteins than animal products. It wasn’t until my son was 11 that he decided to go vegetarian. Looking back, I wish I had kept him plant-based. But without a supportive community or knowledge, I was unsure of what was best for him, but now I know better! You can absolutely raise a vegan/plant-based infant and toddler. BUT…you need to educate yourself and understand that you need to stay on top of their nutrients. Together with your plant-based pediatrician, your child will thrive!

For infants:

• Protein: Breastmilk or soy-based infant formula provides complete proteins. Introduce soft tofu, nut butters, and legumes around 6 months.

• Iron: Breastmilk or iron-fortified formula. Introduce iron-rich foods like lentils, spinach, and quinoa around 6 months.

• Vitamin B12: Breastmilk if mom supplements B12 or uses fortified foods. Use B12 fortified formula.

• Calcium: Breastmilk or formula meets needs up to 1 year. Offer plant milks fortified with calcium.

• Zinc: Beans, nuts, seeds, oats.

For toddlers:

• Protein: Tofu, tempeh, seitan, beans, lentils, nut butters, soy milk.

• Iron: Lentils, spinach, nuts, seeds, quinoa, fortified cereals.

• Calcium: Fortified plant milks, calcium set tofu, green leafy vegetables, broccoli.

• Vitamin D: Fortified plant milks. Sun exposure. Supplement if needed.

• Zinc: Beans, nuts, seeds, whole grains.

• Omega-3s: Ground flax/chia seeds, walnuts, green leafy vegetables.

Resources:

The Plant-Based Baby and Toddler: Your Complete Feeding Guide for 6 Months to 3 Years by Alexandra Caspero

Natural Baby & Toddler Treats: Homemade, Nourishing Recipes for Baby and Beyond by Leigh Ann Chatagnier

The Exam Room Podcast: Physicians Committee for Responsible Medicine (https://www.pcrm.org/news/exam-room-podcast/raising-vegan-kid) podcast discusses health benefits.

The Vegetarian Resource Group (https://www.vrg.org/nutshell/kids.php) covers nutrition recommendations for vegan infants and toddlers.

Viva! UK (https://viva.org.uk/health/blog-health/top-seven-tips-for-raising-vegan-children/) provides tips on balanced vegan nutrition for kids.

A 2021 study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226937/) analyzes growth and nutrition status of vegan preschoolers.

Harvard Medical School (https://www.health.harvard.edu/blog/what-parents-need-to-know-about-a-vegan-diet-2020010718625) gives an overview on ensuring adequate vegan nutrition.

Recipe: Protein-Packed Chickpea Sandwich

I learned how to make this chickpea sandwich when I was 13, and it has been one of my favorites ever since! It’s high in protein and delish! The toasted bread keeps it sturdy, so I can pack it to go whether I'm road-tripping or picnicking without it getting mushy.

The creamy chickpea spread is so versatile, too. I like playing around with different spices and flavors to change it up—sometimes I'll add smoky paprika, other times nori flakes and sesame seeds to get a tuna taste, or diced cucumbers and dill pickles for a similar crunch.

What I especially dig is how nutritious this sandwich is. The chickpeas pack protein and fiber to keep me full, while all the veggies and sprouts add extra good stuff. It's tasty and satisfying, but way healthier than other sandwiches.

I don't know about you, but I'm sold on keeping my pantry stocked with chickpeas so I can whip up this hearty beauty anytime.

[Download the FREE recipe here] to get in on these flavors!

What Was Interesting This Month? 👀 

Did you see this? Levi’s is now promoting “sustainable plant-based 501 jeans.” What are sustainable jeans, you ask? The jeans are made from 97% plant-based materials, which would have been unheard of a decade ago. The jeans feature certified organic cotton, natural dyestuffs, a plant-based patch, ink derived from wood waste, and water-saving techniques to make the jeans.

I'm curious what you think about this. Wonderful or straight-up marketing ploy?

What to Read, What to Listen to 🤔 

I’m reading an interesting book by Kathleen Flinn called The Kitchen Counter Cooking School. I didn’t think I would like this book, but I enjoyed it. It was light reading, and Kathleen has a really engaging narrative.

Kathleen is a professionally trained chef, and she gathers a group of women who don’t know anything about cooking and teaches them essential techniques, ingredient selection, and the art of making homemade meals from scratch.

It’s not a plant-based book, which is okay. What I liked about it is that each woman went from feeling intimidated about cooking to being confident once they were shown how easy it is to make food they love. Here is my affiliate link if you want to check out the book on Amazon, The Kitchen Counter Cooking School.

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