Every 35 days, your skin renews itself, and your body generates new cells from the food you consume. The adage "you are what you eat" couldn't be more true. It's widely known that our diet significantly affects our health and wellbeing. Extensive scientific research underscores the transformative impact a balanced diet can have on our daily energy levels, mood, sleep, digestion, and hormone balance, as well as on our overall physical and mental health. Personally, since adopting a new diet, I’ve felt rejuvenated both physically and mentally.
"Your body is a temple; feed it with wholesome foods."
So what is a plant-based diet and why is it so good for you?
So, what exactly is a plant-based diet, and why is it beneficial? A plant-based diet predominantly features foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It doesn't necessarily mean eliminating meat or dairy completely but rather focusing more on plant sources. A plant-based yoga retreat encourages this diet as not only a nutritional choice but a lifestyle, enhancing both personal and planetary health.
Now I for one believe that diet is a highly personal matter; what works for one might not work for another. It's essential to find a dietary balance that suits your individual lifestyle. However, incorporating more plant-based foods into your diet can yield substantial benefits, from enhancing gut health and boosting immune function to protecting against major diseases and contributing to the health of our planet. Here are a few key advantages of adopting a plant-rich diet:"
"Now I for one don't believe there's a one-size-fits-all when it comes to our diets; everyone has to find their sense of balance (not only when it comes to food)"
Here are a few highlights of embracing a plant-based diet during a plant-based yoga retreat:
1. It's full of goodness
Plants are rich sources of micronutrients, including vitamins, minerals, and antioxidants, which play crucial roles in countless physiological processes in the body, enhancing immune function, skin health, energy levels, and sleep quality. Each type of plant-based food brings its own unique set of nutrients, making it beneficial to consume a varied diet encompassing grains, beans/lentils, nuts, seeds, vegetables, fruits, spices, and herbs. The greater the variety in your diet, the more comprehensive the supply of essential nutrients, fiber, and phytonutrients, all of which contribute to maintaining a healthy and vibrant body.
"Nourish yourself with healthy food & watch your life flourish."
2. It's great for gut health
Optimal plant-based cooking emphasizes the use of fresh, unprocessed ingredients. These whole foods—such as fresh fruits, vegetables, beans, nuts, seeds, and grains—provide a rich array of nutrients that are essential for our health, particularly for maintaining good gut health.
To achieve ideal gut health, it's recommended to consume 30 different types of plant-based foods per week and to intake at least 30 grams of fiber daily. This contrasts sharply with the average Western diet, which typically includes only about 17 grams of fiber each day. Given that fiber is predominantly found in plant-based foods, those following a plant-based diet naturally consume significantly more fiber than those on standard diets.
The bacteria in our gut produce 90% of our serotonin, the key hormone that contributes to feelings of happiness and well-being. These bacteria also support the nervous system embedded in our gut walls, which has a direct line of communication with our brain. Fortunately, increasing your daily fiber intake can quickly improve your gut flora, with studies indicating noticeable enhancements in gut bacteria, including increased levels of beneficial strains like Bifidobacterium, within just two weeks.
3. It's great for our long-term health
Adopting a plant-based diet has been proven to decrease the risk of several prevalent modern illnesses, such as type 2 diabetes, cancer, and heart disease. This dietary approach is also associated with reduced blood pressure and glucose levels, better cholesterol profiles, and a lower rate of obesity. These health benefits are believed to stem from the high intake of fiber, vitamins, minerals, and phytochemicals—including carotenoids, polyphenols, and lycopene—present in whole plant foods, which influence metabolic pathways and yield numerous health advantages. Additionally, a balanced plant-based diet typically includes fewer artificial ingredients, emulsifiers, preservatives, and trans fats, all of which can exacerbate inflammation and adversely affect energy levels, cardiovascular health, and the function of both the gut and brain.
4. It's a way of activism
Consuming organic and seasonally produced plants from small local farms not only benefits the environment but also demonstrates our commitment as consumers to resist the environmental degradation caused by industrial agriculture. By choosing these options, we actively support local, small-scale businesses. This form of consumer behavior is a powerful act of activism, showcasing our refusal to contribute to the pollution of our planet and our support for more sustainable, community-based agricultural practices. Is there any more impactful way to advocate for change?
Plant-based Yoga Retreat
Plant-Based Yoga Retreats in Action
At our plant-based yoga retreats in Portugal and Spain, we focus on a diet largely comprised of vegetables, fruits, nuts, seeds, oils, whole grains, legumes, and beans, mostly sourced from local, organic farms. These retreats provide an excellent opportunity to engage with local farmers and support small businesses. For those interested, dairy and options for animal protein from locally sourced fish and meat are also available during specific retreats like the Women's Sculpt yoga retreat in Spain.
Experience the Magic of Plant-Based Cooking
Our retreat chefs share their culinary secrets, teaching participants how to create delicious plant-based meals, such as the ever-popular chickpea burgers. These retreats offer more than just food; they provide a communal dining experience among like-minded individuals, enhancing the holistic benefits of a plant-based yoga retreat.
Join us on a journey of discovery and nourishment at our next plant-based yoga retreat, and transform your life through the power of plant-based living
Yummy recipe
During the yoga retreats, our chefs also offer a glimpse of their magic to teach you the skills of making delicious plant-based meals at home.
To give you a sneak peek, these delicious chickpea burgers are always a big favourite at the retreats. Especially when it gets prepared during the cooking workshop & presented to the other yogis 🫶as food is not only what you eat, but also how you eat it. Preferably enjoying it with a group of wonderful like-minded people.
Recipe:
• 400 grams of chickpeas (preferably homecooked, but from a can or jar also works)
• blend it into a thick paste
• Stir fry in olive oil: 1 small diced onion, 1 red pepper, 1 grated carrot and/or 1 courgette. Season with salt, black pepper and curry.
• Add this vegetable mix to the paste.
• also add 2-3 tbs of peanut butter and a handful of fresh coriander.
• Mix everything and add a cup of bread crumbs or almond flour for gluten-free, until the mix has a good consistency that allows you to shape hamburgers with it.
• Taste and adjust seasoning if needed. Form the hamburgers .
• Place them in a tray to go to the oven for 30 min or grill them.
Enjoy!
With love,
Shaini
Shaini is an accredited movement teacher & integrative nutritionist to read more about her teaching click here!