Hey, Beautiful!

How are you doing? You good?

Well, here we are in September, and I couldn't be more excited to share some valuable insights with you. This month, I want to talk about how adopting a plant-based lifestyle can actually save you money. It's a common misconception that going plant-based is expensive, but I'm here to bust that myth wide open.

When I first embarked on my plant-based journey, I made the mistake of exclusively shopping at the nearest Whole Foods. Don't get me wrong; Whole Foods is fantastic, but it can also be a bit heavy on the wallet. I'd often find myself with a single bag of groceries that barely lasted a week, leaving my budget stretched to its limit.

Then, I had an aha moment. I pulled out my trusty Google Maps and scouted the area for nearby grocery stores. What I discovered was a game-changer.

I found four grocery stores within a 5-mile radius of my home: Safeway, Sprouts, Trader Joe's, and Grocery Outlet. Armed with my grocery list, I set out on a mission to compare prices at each of these stores.

Now, I know it might sound a bit tedious, but let me assure you, it's worth every moment. What I learned was truly eye-opening.

My go-to destination for savings was the Grocery Outlet. Before you dismiss it, did you know that Grocery Outlet offers an impressive selection of vegan and organic foods and products? I find incredible deals on organic items like canned beans, chickpea pasta, tofu, cheese, avocados, strawberries, potatoes, frozen berries for my morning smoothies, crackers, bread, nut milk, and a wide array of vegetables. On average, I save between 40% to 70% on my grocery bill compared to shopping exclusively at high-end stores.

Next, I swing by Trader Joe's, where I like to pick up Persian cucumbers, extra firm tofu, meatless sausage, apples, frozen mango, garlic chili sauce, nuts, and various dips and sauces. Sprouts has most of my vegetables and is the only place I’ll buy mushrooms or rice cakes (they have the best prices!) And when I’m in a pinch and need certain canned items or baco’bits I head to Safeway.

If you don’t have my plant-based grocery guide, you can get it here

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

• 🌈 What’s Interesting this month?

• 📚 Book Corner: Explore the Latest Plant-Based Reads 

• 💡 Product Spotlight: Beam’s Night-Time Blend

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

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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 and Toddlers on a Plant-Based Diet

As a fellow mama, I know that nurturing our little ones with a plant-based diet is not only possible but can also set the stage for a lifetime of healthy eating habits. You might be wondering how to ensure your child gets the essential nutrients they need for growth and development. Here, I'll provide you with insights, practical tips, and a personal story about raising plant-based infants and toddlers.

My Journey: When I was expecting, I finally got serious about going plant-based. Pregnancy was my push to improve my health 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 provide complete proteins. Introduce soft tofu, nut butter, and legumes around 6 months of age.

• 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 a B12-fortified formula.

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

• Zinc: Beans, nuts, seeds, and oats

For Toddlers:

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

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

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

• Vitamin D: Fortified plant milk, sun exposure. Supplement if needed.

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

• Omega-3s: Ground flax or 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.

These resources, combined with guidance from your plant-based pediatrician, will help ensure your child thrives on a plant-based diet. Remember, you're providing them with a foundation for a healthy and compassionate future.

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 delicious! 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? 👀 

Have you caught wind of this exciting news? Levi’s is currently championing a line of “sustainable plant-based 501 jeans.” But what exactly does 'sustainable' mean in this context? Well, these jeans are crafted using a remarkable 97% plant-based materials—a groundbreaking concept that would have seemed unimaginable just a decade ago.

These eco-conscious jeans incorporate certified organic cotton, utilize natural dyestuffs, feature a plant-based patch, employ ink derived from wood waste, and employ innovative water-saving techniques in their production. It's a remarkable leap forward in sustainable fashion!

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

What to Read, What to Listen to 🤔 

I'm currently engrossed in an intriguing book authored by Kathleen Flinn, titled 'The Kitchen Counter Cooking School.' To be honest, I initially didn't expect to be captivated by it, but it turned out to be a delightful surprise. The book offers a light and engaging read, thanks to Kathleen's skillful storytelling.

Kathleen, a professionally trained chef, embarks on a unique journey in this book. She assembles a group of women who possess little to no prior cooking knowledge and guides them through essential culinary techniques, ingredient selection, and the art of crafting homemade meals from scratch.

While 'The Kitchen Counter Cooking School' isn't exclusively focused on plant-based cuisine, I found its narrative compelling. What resonated with me the most was witnessing these women transform from initially feeling intimidated by cooking to becoming confident culinary enthusiasts. If you're curious to explore this book further, you can find it on Amazon using my affiliate link, The Kitchen Counter Cooking School.

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That’s it for now! Thanks for being part of the community!

Make healthy choices, one meal at a time!

xo