Earth, Plants & Power

01/23/2026

FIBER is the new protein!
Everyone obsesses over protein, while FIBER is often ignored.
In one of the largest reviews of its kind, researchers analyzed 33 meta-analyses covering 38 health outcomes & over 17 million people. They found “a clear, significant link between higher fiber intake and lower disease risk. There was also evidence for lower rates of all-cause mortality, coronary heart disease, and ovarian cancer.” (See the study in the comments.)
And guess what?? THERE IS NO FIBER IN MEAT, POULTRY, FISH, DAIRY, or EGGS. It’s only found in fruit, veggies, whole grains, nuts, & legumes.
At least 25-35 grams of fiber is recommended daily, but it’s estimated that only 5% of people reach that.
Fiber benefits:
Increases satiety if you’re struggling with weight management.
Lowers LDL cholesterol. ❤️
Reduces inflammation.
Improves gut heath.
Helps regulate blood sugar.
🌱 💪

01/11/2026

Some whole food plant based meals over the past week or so that keep our active family fueled for running, lifting, hiking, & diving. 🌱 💪
The almond butter brownies are insanely good. If you see a recipe you’d like let me know & I’ll post it. 😊
Almond Butter Brownies
Tofu Scramble
Mushroom Chowder
Naked Burrito Bowl with Quorn Chiqin Fillets
Thai Style Skillet Wide Rice Noodle Stir Fry
General Tso’s Soy Curls
Creamy White Beans with Kale & Wild Rice
Fudgy White Bean Blondies

01/06/2026

Plants for the win, once again!
“5 cups of fruits & vegetables per day equals better sleep” according to a University of Chicago study. Fruits & veggies help regulate blood sugar & reduce inflammation, while vitamin K can induce relaxation by lowering cortisol. A favorite nighttime snack of mine is a kiwi & tart cherry juice which provide natural melatonin & tryptophan. (An additional benefit of cherry juice is beautiful skin because of its antioxidants & it boosts collagen.) 😴 🌱 💪

Recent research links this food group to fewer wake-ups during the night and a 16 percent improvement in sleep quality

12/30/2025

11 YEARS??? A study following 960 older adults for roughly 5 years revealed that those who ate 1.3 servings of leafy greens daily showed significantly less cognitive decline than those who didn’t eat any. “The difference was large enough to resemble turning back the brain aging clock by more than a decade!!”
Why? Vitamin K, lutein, & folate in leafy greens work synergistically to protect the brain.
To stay energized & nourished during a typical day of weight training, running, & walking a bunch of pups, I eat a big ol’ salad for lunch. Greens, broccoli, cauliflower, radishes, carrots, cucumber, beets, pumpkin or sunflower seeds, avocado, sesame tahini dressing, topped with tempeh, tofu, beans, or Quorn chiqen fillets for protein. 🌱 💪
For a deeper dive, see the articles in the comments.

12/18/2025

This tofu ricotta from Rainbow Plant Life is such a fun, easy, and versatile high-protein recipe. Just throw all the ingredients in a blender or food processor and voila!
My mom used the ricotta in a delicious stuffed shell dish pictured here. You can also use it as a dip with pita chips, on pizzas, or any other way in which you would use ricotta. All the flavor without artery-clogging cholesterol and saturated fat. 🌱 💪

12/07/2025

After chilly runs my favorite beverage is a creamy Pumpkin Spice Turmeric Latte. ☕️ 😋
The active compound in turmeric is called curcumin which is known for its anti-inflammatory & antioxidant properties. It’s been used for thousands of years in Ayurvedic & traditional Chinese medicine.
Turmeric/curcumin benefits:
-Can ease muscle soreness after workouts & joint pain from arthritis.
-In lab & animal studies, turmeric has stopped the growth of tumor cells.
-Potentially antiviral & boosts immune system.
-There are currently promising studies in which turmeric is being used for IBS & ulcerative colitis.
-It may ease PMS symptoms & cramps.
-Turmeric fights inflammation & keeps blood sugar steady. One study followed 240 adults with prediabetes and found that taking a curcumin supplement over 9 months lowered their odds of developing diabetes.
-Scientists are also studying its benefits for depression, Alzheimer’s, lowering cholesterol, & fighting headaches.
Recipe & articles in the comments for a deeper dive. 🌱 💪

11/14/2025

Some whole food plant-based meal prep over the past couple weeks:
Chunky Monkey Muffins 🐒
Sautéed Garlicky Cabbage 🥬
Apple Walnut Salad 🍎
Granola 🥣
Tofu/Edamame/Pumpkin Seed on Slaw Salad 🥗
Vegan Chocolate Pie 🍫
Black Pepper Tofu 🌶️ (It’s got some kick! 🥵 )
Blueberry Baked Oatmeal Crisp 🫐
Naan Personal Pizza made with tofu ricotta 🍕
Broccoli Salad 🥦
Lentil Potato Soup 🥔
Pumpkin Blondies 🎃
Bliss Burgers 🍔 (A favorite of Hank’s!)
Butter Tofu with Coconut Milk 🥥
If you’d like to try out a recipe just comment, & I’ll list it. 😊 🌱 💪

10/29/2025

Some great tips for Breast Cancer Awareness month from Plantstrong. 🌱 💪

10/28/2025

The cost of beef is through the roof right now from what I'm hearing. 🥩
Why not consider replacing your beef intake with beans/legumes a few times a week? It's better for your health, your wallet, and the planet! Besides, red meat is classified as a group 2 carcinogen, and processed meat a group 1 carcinogen by the World Health Organization.
A recent randomized controlled trial of 60 healthy men that replaced meat a few times a week with legumes found: "The legume group improved several key nutrition and health markers: fiber intake increased by 45%, folate rose by 34%, and magnesium rose by 12%, while saturated fat decreased by 15%. Even better, LDL cholesterol fell and gut microbiome diversity improved, without changes in muscle mass, body weight, or total protein intake (roughly 1.3 g/kg/day)." 🌱 💪
For a deeper dive, see the study, a recipe, and the benefits of beans in the comment section.

10/17/2025

I just listened to an interview with a new plant-based hero of mine, Paul Youd. This 88-year-old is working toward completing 100 ultramarathons (typically 31+ miles) by his 100th birthday. And with almost thirty under his belt, he's well on his way. On top of that, he raises money for animal sanctuaries. He's quite a character and sharp as a tack. I'm excited to watch a short documentary about him called 'More Like Paul.' What an inspiration! 🌱 💪

At 88, Paul Youd is on track to do 1 million push-ups by his 90th and 100 ultramarathons by his 100th birthday. His secret to fitness? A vegan diet.

10/17/2025

We love this simple high protein chocolate mousse made with 6 ingredients, including silken tofu. You can whip it up in 5 minutes!
Tofu benefits:
-Rich in protein, calcium, manganese, copper, and selenium. 💪
-Contains flavonoids that are heart protective. It’s also cholesterol free. ❤️
- The calcium & magnesium in it helps maintain strong bones. 🦴
-“Soy compounds called isoflavones are among the plant-derived compounds that may significantly reduce the risk of breast cancer recurrence or death, according to a new meta-analysis co-directed by investigators from the Johns Hopkins Kimmel Cancer Center. The results were published Jan. 10 2024 in the journal JNCI Cancer Spectrum.”
Recipe by GiGi Goes Vegan & articles for a deeper dive in the comments.
🌱 💪

10/13/2025

An apple a day keeps the doctor away! 🍎
It’s apple season, & I just made dried apples for the first time. So pure, simple, & easy - just apples & cinnamon.
Apple benefits:
-High in vitamin C for immune health during cold & flu season.
-High in fiber for gut & heart health.
-High in antioxidants quercetin & catechins which have anticancer, antidepressant, anti-inflammatory, & antiviral properties.
🌱 💪
(Recipe in the comments)