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By taking one small action every day toward a more plant based diet, you can make a HUGE impact on both the planet and your health. Yes, you, as an individual person can make a difference.

In fact, having only one plant based meal a day for a year:

  • you’ll lower the risk of developing type 2 diabetes, coronary heart disease, high blood pressure, and increase longevity;

  • you'll save almost 200,000 gallons of water (that's 11,400 showers!) and the pollution equivalent to about 3,000 miles driven in your car (roughly LA to NYC).



Here are some tips:

Are you a coffee lover? Switch your diary-based milk in your coffee to almond milk, coconut milk, oat-milk, soy milk or any plant based milk


Add more veggies to your lunch. By consuming more plant food, you’ll naturally reduce your meat consumption


Need a “pick-me-up” pre-workout snack? Switch a processed protein bar to a home made no bake plant based energy ball. It’s yummy!


Going out for dinner? Perfect time to shake up the routine and visit a new restaurant that is plant based friendly. Happy Cow will help you find it, fast


A plant based diet is defined in various ways which can be indeed confusing - there’s no universally accepted definition of plant based diet. When you hear someone talking about plant based diet, for that person it might mean eating foods mostly, but not entirely, of plant origin, while for others it means eating only plant based foods (vegans).

My advice is to hear people out and be open and supportive. Every one is at a different stage of their plant based journey. You might be 100% plant based for years, while others still consuming some diary products or even meat. It’s not wrong to go with a different pace, we should always try to be non-judgmental and respectful of others journey.

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I’m a firm believer of sustainable and flexible plant based diet which you can integrate into your lifestyle regardless of what stage you are on.

I know that starting new habits and changing your relationship to food can sometimes feel overwhelming. I totally get it.

Whether you are taking the first step to try plant based food or you are ready to take off meat and dairy forever from your shopping list, I will meet you where you are. That’s why I encourage you to take just one small action every day.



Yes! Whether on the field, at the gym, at work, or at home, plant based eating can elevate your health and fitness at every level.


Since plants are loaded with many important nutrients — including fiber, healthy fats, vitamins, minerals, antioxidants and phytochemicals —  you’ll not only adequately support your training, but it will help you with:


Increased energy, providing you with the motivation and stamina


Increased blood flow, which not only provides muscles with more oxygen, but helps vital nutrients reach the cells in your muscles, brain, and the rest of your body


Reduced inflammation, which can help speed up recovery times between workouts and protect you from getting sick


Increased muscle efficiency, which allows your muscles to contract more efficiently, so you can accomplish more work with the same amount of effort


It’s not a commonly known fact — but animal agriculture is the #1 leading driver of extinction on the planet. The meat and dairy industries cause more greenhouse gas emissions than all transportation combined. And it’s also the main contributor to deforestation, water pollution and ocean dead zones.


A plant based diet can help reduce greenhouse gases, preserve water and land, and save lives!


Reduce the impact of climate change

Food production is responsible for up to 30% of total greenhouse gas emissions, with animal products accounting for about three-quarters of these effects.

Researchers found that simply opting for beans instead of beef could help the United States reach its greenhouse gas reduction targets!

Save water

Agriculture accounts for about 70% of freshwater use, making it “the world’s largest water-consuming sector.

Another study estimated that if the United States cut animal product consumption even by half, our food production would require 37% less water.

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Alleviate hunger

More than 820 million people around the world lack sufficient food. Yet, almost two thirds of all soybeans, maize, barley, and about a third of all grains are used as feed for animals.

Save lives

The Lancet report found that “unhealthy diets are the largest global burden of disease,” having surpassed even tobacco use as the leading cause of death and disease worldwide.


Eating more plants and fewer animal products could prevent 10.9 to 11.6 million premature deaths from heart disease, diabetes, and other chronic conditions every year, according to the researchers.

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