Legs Up the Wall (Viparita Karani)

If you’ve ever taken a yoga class, it’s highly likely you’ve heard the teacher recommend this pose for improving your sleep. Elevating your feet above your heart improves circulation in the torso and head so your heart rate can slow down, your muscles can relax, and your digestive system can function with more ease.

1. Lay down on your back so that your legs are parallel to a wall or the edge of your bed.
2. Using your hands to help, scoot and rotate your body until you are perpendicular to the bed or the wall and your legs can stretch vertically up the wall or hook over the top of your bed. Allow your arms to rest anywhere that feels comfortable.
3. You may need to inch your butt closer toward the wall or bed once your legs are elevated so that they are as straight as possible, but only go as far as feels comfortable for you.
4. If you feel any pressure in your low back, you can place a pillow or folded blanket underneath your tailbone/low back for added support.

Child’s Pose (Balasana)

This classic seed-like shape is a gentle and effective yoga pose for mellowing out a busy mind so you can catch some Z’s. While you’re welcome to do child’s pose without any props, placing pillows or a bolster underneath the torso is extra supportive and can feel incredibly soothing when sleep isn’t coming easily.

1. Kneel on the floor or your bed. Bring your big toes to touch and open your knees out as wide as feels comfortable.
2. Lower your torso down between your thighs until your head touches the floor or can rest on a prop, such as a pillow. Extend your arms overhead or stack one palm on top of the other to create a pillow for your forehead to rest on.
3. Alternatively, place a yoga bolster or pillow in between your legs so that one end is wedged between your thighs. Keeping knees wide, lower your torso down onto the prop so that your belly, chest, and head are supported by the cushion. You can wrap your arms around the top of the prop or underneath it.

Supine Twist (Supta Matsyendrasana)

This gentle twist is a treat for your body, mind, and spirit. There are many ways to approach the shape of your legs depending on the mobility of your hips, so find a position that’s comfortable but still encourages a lengthening sensation down the spine and legs. Gently rotating throughout the torso helps loosen tight muscles that could be preventing your nervous system from entering a relaxed state where deep sleep is possible.

1. Lie flat on your back on the floor or on your bed with legs extended out long. Pull your left knee into your chest and gently draw it toward the right side of your body until your knee touches the floor or bed. If that’s difficult, you can also prop a pillow under the knee to raise the height of the floor.
2. Keep your right hand on your bent knee as an anchor and extend your left arm out to the side. If it is hovering in the air, place a pillow underneath it so you can fully relax into the twist. Gently turn your neck so you’re looking out over your left palm.
3. When you’re ready for the other side, unwind from the twist and return to a flat back. This time, keep the left leg long and pull your right knee up and over your body. Your left hand will remain on the bent knee as your right arm extends out to the side.

Seated Forward Fold (Paschimottanasana)

In yogic philosophy, forward folds are believed to be calming for the mind and spirit. Physiologically, placing your head below your heart uses gravity to deliver blood to your brain, which takes some pressure off the heart and improves circulation. (If you have high or erratic blood pressure, exercise caution with this one.) This yoga pose will gently stretch the back of your legs and low back to help relieve sleep-disturbing tightness that can build up in those areas.

1. Sit on the floor or your bed with legs stretched out long, keeping as much of a bend in your knees as you need to feel comfortable.
2. Hinge forward from your hips and allow your arms to drape alongside your legs. (There’s no need to grab your feet and pull yourself deeper, just allow gravity to do the work with this stretch.)
3. If you have a tight low back, sit up on a pillow or bolster to give your pelvis more room to hinge forward. You can also place soft props across the top of your legs to rest your torso, arms, and forehead on.

Crocodile Pose (Makarasana)

While this restorative yoga pose might not look like anything fancy, it’s a great way to ground jittery energy and reconnect to the power of deep, intentional breaths. If you’re a belly sleeper then you’re probably used to a similar position, but try doing this position on the floor instead of the bed so that your spine stays in better alignment.

1. Lie flat on your belly. Stack one hand on top of the other while the elbows flare out to the sides. Rest your forehead on your stacked hands like a pillow.
2. If your low back gets sore at any point, bend your knees so your toes point up toward the ceiling and gently sway your shins through the air from side to side.

Pigeon Pose (Kapotasana)

Also known as “sleeping swan” in the yin tradition, this classic posture is great for opening up tight hips, releasing stagnant emotions, and loosening the body to prepare it for restful sleep. This involves a little bit more active stretching than some of the other postures, so only choose it if you feel like you can comfortably relax into it and maintain a steady, slow breathing pattern. If it requires excessive effort or causes agitation, it’s likely not the best pose to help you feel drowsy.

1. Start on your hands and knees on either the bed or the floor. Gently slide your left knee up toward your left wrist until your shin is positioned under your chest at a diagonal. Your ankle will likely be near your right hip joint. Extend your left leg behind you, keeping the top of your foot facing the floor.
2. Keeping your pelvis squared, sink your weight down into your hips without rolling off onto your left glute.
3. Slowly lower your torso over your bent left leg so that you come down to your forearms. If you’re quite flexible, you might even lower your chest and forehead down to the floor and fully extend your arms forward on the floor or bed. For a more supported version of the pose, place a yoga bolster or a pillow underneath your torso to rest on and wedge a folded blanket underneath the hip of your bent leg to support your pelvis.
4. To switch to the other side, press into your hands to lift your torso and slowly make your way back to hands and knees. Repeat on the other side by sliding your right knee toward your right wrist and extending your left leg long behind you.

Supported Bridge (Setu Bandha Sarvangasana)

While an active bridge pose is known as a glute and hamstring buster, the supported version is a beautiful restorative posture that alleviates tight hips and gently lulls the body into a more tranquil state. This is another great pose to do directly in bed so that once you feel snoozy you can simply move the props out from underneath you and go straight to sleep.

1. Lie on your back on the floor or in bed. Bend your knees so your feet are flat. Pick up your hips so you can slide a pillow or a yoga bolster underneath. It should be supporting your entire pelvis and low back.
2. Allow your arms to rest on the ground with fingers pointing toward your feet.
3. Gently tuck your chin toward your chest so you maintain a long neck and anchor down gently through your shoulders and back of the head.
4. Your knees can stay bent or you can extend legs out long if that feels comfortable in your low back.

Build a Relaxing Routine

Feel free to create a mini sequence using several of the poses listed above, or pick just one that helps lull you to sleep. A calming bedtime routine might even involve a few restorative poses before a short yoga nidra meditation to really ensure your body and mind are ready for rest. Relaxation is a practice, so it’s time to get started!

The post Can’t Sleep? Try One of These Restorative Yoga Poses at Bedtime appeared first on Forks Over Knives.

Mineral Sunblocks vs. Chemical Sunscreens

Sun-protection products generally fall into two categories: mineral (aka physical) sunblocks and chemical sunscreens. Both are designed to protect your skin from UV damage, but they work in different ways.

Mineral sunblocks work by forming a barrier that blocks UV rays from penetrating the skin. “Mineral sunblocks are made with zinc oxide and titanium dioxide, and these sunblocks sit on top of the skin, reflecting the damaging UV rays from the sun,” explains board-certified dermatologist Jason Solway, DO.

Chemical sunscreens, on the other hand, absorb UV radiation and convert it into heat, which is then released by the body. These formulas tend to go on more smoothly and invisibly, but they may cause irritation for people with sensitive skin. Additionally, a 2020 FDA study found that compounds from chemical sunscreens can be absorbed into the bloodstream. “This does not mean that chemical sunscreens are unsafe to use, and as of right now, they are still deemed safe by the FDA,” Solway says. Still, he recommends opting for mineral-only sunblocks. “They offer broad spectrum UVA/UVB protection and a much lower risk of allergic reaction.” Mineral sunblocks are also safer for the environment, while chemical sunscreens contain compounds that contribute to coral-reef bleaching and harm marine life in other ways.

Solway generally recommends sticking with mineral-only sunblocks for broad-spectrum protection and a lower risk of irritation. But he emphasizes that the most important thing is finding a product you’ll actually use. “The best sunscreen is the one you’re going to wear,” he says. “Both types work, and both are FDA-approved.” Look for a sun protection factor (SPF) of at least 30, and be sure to re-apply regularly.

Plant-Based Pros’ Favorite Vegan Sunblocks and Sunscreens

Looking for sun protection that’s effective and aligned with your values? These vegan-friendly picks come recommended by plant-based cookbook authors, bloggers, and parents who take skin protection seriously.

Supergoop! Unseen Sunscreen SPF 50 | $38 at Supergoop!

“My favorite sunscreen is Unseen Sunscreen by Supergoop,” says Toni Okamoto, author of Plant-Based on a Budget: Quick & Easy, founder of the Plant-Based on a Budget blog, and co-host of the podcast Plant-Powered People. “I love how lightweight and invisible it feels on my skin. It goes on smoothly, doesn’t leave a white cast, and doesn’t feel greasy or heavy, even on hot days.” Supergoop also makes a mineral version.

Grown Alchemist Natural Hydrating Sunscreen | $42 at Revolve

Jackie Akerberg, author of The Clean Vegan Cookbook and creator of the blog Jackfruitful, loves Grown Alchemist’s Natural Hydrating Sunscreen (which is actually a mineral-based sunblock). “I love the clean, plant-based ingredients in this formula. It’s creamy but lightweight and easy to rub in, especially for a zinc sunscreen, and it has a sheer finish that doesn’t leave you feeling white and chalky. It also protects against UVA and UVB rays.” Akerberg adds, “In a pinch, I will grab Sun Bum or Coola. They are not as clean, as they’re not 100% mineral-based, but they have better ingredients than many mainstream sunscreen options and are certified reef-safe!”

Thinkbaby SPF 50+ Baby Clear Zinc Sunscreen | $15 at Thinkbaby

Brittany Jaroudi, founder of the Jaroudi Family YouTube channel and blog, recommends this all-mineral sunblock, which is formulated for sensitive skin. “I’ve been using Thinksun’s Thinkbaby products for years [to protect my own skin],” Jaroudi says. Now a new mom, Jaroudi says she loves that she can safely use those same products on her son. “I really enjoy how healthy it is for us and the planet.”

Paula’s Choice Resist Super-Light Daily Wrinkle Defense Face Sunscreen SPF 30 | $39 at Paula’s Choice

“This tinted sunblock is my ride-or-die. I’ve worn it every single day for years,” says Forks Over Knives Editor-in-Chief Elizabeth Turner. “The finish is a little glowy but not greasy, and the tint looks so natural on my fair skin that I rarely bother with foundation. I buy three of these on sale every Black Friday and it gets me through the whole year.” Paula’s Choice also sells it on Amazon.

Green Tea SPF 30 | $34 at 100% PURE

Dusty and Erin Stanczyk, co-authors of The Happy Healthy Plant-Based Cookbook, live in Florida, where they take care to dress themselves and their three young kids in hats and UV-protective long sleeves to limit sun damage. “For the times when we are going to be out for extended periods of time—e.g., in the water or on a long bike ride—we do keep some sun block handy. We look for minimal ingredient mineral sunscreens, such as zinc oxide. Erin especially loves 100% Pure Green Tea SPF 30.” The zinc-based sunblock features aloe and cucumber juice to hydrate thirsty skin while protecting it from damaging rays.

The post Sunscreen or Sunblock? A Dermatologist Weighs in, and Plant-Based Pros Share Favorite Brands appeared first on Forks Over Knives.

These rates took into account factors including socioeconomic status and a family history of dementia.

Unprocessed meats weren’t off the hook, either. Eating a full serving of steak, lamb, or other unprocessed meat each day was associated with a 16% higher risk of subjective cognitive decline (the perception of one’s own memory worsening).

The good news? Swapping nutrient-rich nuts and legumes for one daily serving of processed red meats was associated not only with a 19% lower risk of dementia but also with a 21% lower risk of subjective cognitive decline and a slower rate of cognitive aging.

Why Red Meat May Harm Brain Health

Several biological factors may explain the connections. Previous research demonstrates that consuming red meat boosts the body’s concentration of trimethylamine N-oxide (TMAO), a harmful compound produced by gut bacteria. Elevated TMAO levels appear to increase neuroinflammation and damage the blood-brain barrier, potentially contributing to cognitive impairment.

Additionally, studies have linked meat-heavy diets with cardiovascular diseases. These conditions may contribute to an increased risk of cognitive decline and dementia by reducing blood flow to the brain, changing brain structure, triggering inflammation, and promoting the buildup of harmful proteins.

“Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases,” says corresponding author Daniel Wang, M.D., Sc.D., of the Channing Division of Network Medicine at Brigham and Women’s Hospital, a founding member of the Mass General Brigham health care system. Wang says he hopes that the results will “encourage greater consideration of the connection between diet and brain health.”

The Bottom Line

The Harvard study doesn’t prove that red and processed meat cause dementia; other lifestyle factors may have played a role, and the study’s population was unique in that all participants were health care professionals. However, the new research adds to growing evidence that what we eat plays a big role in how our brains age—and that a plant-forward diet may offer protection against cognitive decline.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Want to Keep Your Brain Sharp? New Research Suggests a Helpful Food Swap appeared first on Forks Over Knives.

This week marks the 14th anniversary of Forks Over Knives. To celebrate, we caught up with a few of our favorite success stories from over the years. We hope you enjoy their updates as much as we have!

Editor’s note: If you’ve improved your health after going whole-food, plant-based and would like to share your story—or if we’ve published your success story in the past and you’d like to let us know how it’s going today—please do so here!

Aaron Calder: From Severe Liver Disease to Weight Training and Fitter Than Ever

Almost 10 years ago, Aaron Calder reversed severe liver disease and a host of other health complications on a whole-food, plant-based diet. Today, Calder says he’ll never go back, “My overall health and especially my liver disease have continued to improve. I joined the gym back in 2021, and I work out two hours a day, every day—something specialists said would never be possible. I have built a lot of muscle and have never felt better. I have learned plants do indeed have protein, and my physique and strength show it.” Calder says that, over the years, many people have reached out to him about their own struggles with addiction and liver disease. “I have passed on my knowledge of what has helped me, and those people who have gone plant-based have seen their health improve, too.”

Read Story Here

Pamela Footman: ‘I Lost 100 Pounds in a Year on a Plant-Based Diet—and Kept It Off, at 60!’

When we last saw Pamela Footman in 2022, she had just gone plant-based a year earlier and had already shed excess weight that she’d been carrying for decades. Today, Footman is more enthused than ever about the WFPB lifestyle and continues to enjoy her passions, such as swimming. “My doctors are absolutely amazed that I’m not taking medication to control high blood pressure, diabetes, or high cholesterol,” Footman says. Footman, who was 60 when she started on this journey, says, “It’s never too late for anyone to turn their life around and improve their health.”

Read Story Here

Amy Horn: From Overweight With Type 2 Diabetes to Ultramarathons

After going whole-food, plant-based six years ago, Amy Horn beat the disease that had plagued her family for generations: Type 2 diabetes. Her husband, Rod, was motivated to join her in the WFPB lifestyle after he suffered a widowmaker heart attack. Today, Amy and Rod remain plant-strong. Since we originally published her success story in 2021, Amy has run three ultra-marathons and several 50K trail races, and writes, “My diabetes and autoimmune condition continue to be diet-controlled—no meds!” The couple continues sharing their story with others, inspiring several friends to cut back on dairy. Horn notes, “This whole food plant-based lifestyle works. I’ve even found great options in some airports.”

Read Story Here

Anthony Masiello: Young Dad Loses 160 Pounds and Passes Healthy Lifestyle on to the Kids

When he was just 33 years old, Anthony Masiello was denied a 20-year-term life insurance policy due to having high blood pressure and being morbidly obese. Wanting to be around to see his children grow up, Masiello adopted a WFPB diet and transformed his life. Nineteen years later, his dedication to the lifestyle remains strong. He turned his personal transformation into a professional mission, founding Love.Life Telehealth, a platform that connects patients with lifestyle medicine doctors. “I look at the activities I did with my wife and kids as they were growing up—running, skiing, snowboarding, hiking, biking, skateboarding, jumping rope, and finding delicious healthy food in all our travels—and I couldn’t imagine living a better life,” Masiello says. “I sure am grateful that I was able to pass on my healthy lifestyle to my children, and we will never know what that might have looked like if I did not make these changes for myself first.”

Read Story Here

Tim Kaufman: From Sick, Disabled, and on Multiple Meds to Thriving on a Plant-Based Diet

When Tim Kaufman discovered Forks Over Knives 13 years ago, he was over 400 pounds, addicted to painkillers, nearly immobile, and taking more than 20 prescription medications a day. Fast-forward to today, Kaufman is a competitive endurance athlete, completely medication-free, and thriving alongside his wife, Heather. “Together, we’ve lost nearly 300 pounds—and gained a life we never thought possible.” writes Kaufman. Kaufman shares his biggest lessons: “The key to making this way of eating sustainable long-term is building a life I absolutely love. … Without an optimal diet, I can’t live life to its fullest. I used to think it was all about the food—and that a better life was just a bonus. But now I see it differently. My focus is on living fully, with my diet as the foundation, along with gratitude, community, fitness, joy, mental clarity, and spiritual growth. …. I stay on this path not because I have to but because I genuinely love the life it’s given me—one filled with energy, purpose, and joy.”

Read Story Here

Dave Wegener: ‘I Dropped 100 Pounds in One Year by Ditching Animal Products, Processed Foods’

In 2021, we shared the story of Dave Wegener, who had dropped 140 pounds since transitioning to a WFPB diet five years earlier. Today, Dave and his wife, Leah, remain committed to the plant-based lifestyle and say they will be for the rest of their lives. Since we published his story, Wegener says he’s been enjoying travel in comfort and with confidence, crossing off a bucket-list dream: Journey 1,300 miles, only by foot and train,from Centralia, Washington, to the house where he grew up in Northglenn, Colorado. The Wegeners’ home remains a plant-based safe haven. While Wegener has kept off most of the weight, he gained back [some of] the pounds when schools opened up after the pandemic. “I still feel great,” he writes. “People who haven’t seen me in years notice the change, and my medical/physiological issues are still reversed.” Wegener says, “I’ve begun what I call my ‘Phase II.’ Phase II is mindfully applying everything I know and have learned to lose those stubborn, remaining pounds slowly and steadily with the plant-strong, starch-based, minimally processed–plants (MPP) lifestyle—changes I intend to follow until I die.”

Read Story Here

Brittany Jaroudi: From High Blood Pressure and High Cholesterol at 25 to Thriving in Her 30s

Struggling with high cholesterol, high blood pressure, and obesity at only 25 years old, Brittany Jaroudi turned her life around when she adopted a WFPB diet. Since 2019, Jaroudi has grown a YouTube channel dedicated to sharing the plant-based lifestyle, and just gave birth to her first child. Given Jaroudi’s history of hypertension, health care workers pegged her as high-risk and initially expected to only let her pregnancy go to 37 weeks—but she ended up having a smooth, full-term pregnancy. “I felt like every time I showed up at the doctor, I was proving to them, ‘Look what this lifestyle can do,’” she says.

Read Story Here

Evon Dennis: Conquering Addiction to Processed Foods on a Plant-Based Diet

After years of struggling with refined-food addiction and compulsive overeating, Evon Dennis experienced significant improvements to her mental and physical health by going salt, oil, flour, alcohol, sugar (SOFAS) free and eating a diet of nothing but whole plant foods. In addition to weight loss, improved moods, and mental clarity, Dennis says there was one other major benefit: “The most pleasant surprise of all was that I no longer felt driven by addiction to junk foods.” Since we first shared her story in 2021, Dennis has remained chiefly on this diet, with one period of relapse. To stay on track, Dennis says that she focuses on fostering a peaceful life, prioritizing rest and ease—and staying clear on her “why.”

Read Story Here

The post Where Are They Now? Updates from Some of Our All-Time Favorite Success Stories appeared first on Forks Over Knives.

Yellowbird Sriracha (oil-free)

Organic red jalapeños give this sauce its kick, balanced with organic distilled vinegar and garlic, a touch of salt, and sweetness from organic dates, raisins, and citrus juice concentrates. A 1 -teaspoon serving (a little goes a long way) provides zero calories and just 70 mg of sodium (3% of the Daily Value). Use it to jazz up air-fried tofu served over a bed of massaged kale or collards, brown rice, and avocado. It’s also amazing drizzled on grilled corn on the cob or swirled into hummus.

Noble Made Less-Sugar Original BBQ Sauce (oil-free)

The natural hickory smoke flavor is what makes this BBQ sauce my current go-to. It’s made from a tomato puree base combined with apple cider vinegar, apple juice concentrate, and an array of spices, including garlic, ginger, and cayenne. With just 2 grams of added sugar per 2 tablespoons, it deserves the less-sugar callout in its name. (In contrast, one popular BBQ sauce brand packs a whopping 16 grams of added sugar for the same-sized portion.) Use it to flavor plain beans or tempeh paired with a citrusy slaw and roasted sweet potatoes. It’s also a one-step tactic to transform veggies such as roasted cauliflower and grilled Portobello mushrooms.

Sunny Original Tahini Dip, Sauce & Spread (oil-free)

This top-quality sauce made simply from ground sesame seeds, filtered water, lemon juice, garlic, sea salt, and spices, is incredibly versatile and quite nutritious. A 2-tablespoon potion contains just 1 gram of saturated fat and 112 mg of sodium (5% of the Daily Value), 3 grams of protein, and 6% of the daily target for iron. In addition, sesame products, including tahini, are a source of antioxidants and anti-inflammatory compounds. Enjoy it as a creamy salad dressing, dipping sauce for raw or leftover roasted veggies, or as a baked potato topping. For a quick balanced meal, toss tahini sauce with sautéed cremini mushrooms, a generous handful of greens, and a scoop of cooked chickpea pasta.

Gotham Greens Vegan Pesto (contains oil)

Gotham Greens nixed the cheese in this classic sauce made from a combo of extra-virgin olive oil, basil, pine nuts, lemon juice, garlic, and sea salt. In addition to pasta and pizza, pesto can be used to dress up whole grains, veggies, tofu, and pulses. For a make-ahead chilled grab-and-go lunch, add steamed lentils, cooked quinoa, greens, sliced cherry tomatoes, and a dollop of pesto to a glass food storage container. Close the lid, shake, and refrigerate overnight. (Editor’s note: For a no-oil option, Forks Over Knives recommends this homemade pesto recipe.)

Lucini Organic Rustic Tomato Basil Sauce (contains oil)

I’ve long been a fan of this brand for its high quality, lack of added sugar, and short list of ingredients, which reads like a recipe: fresh tomatoes, organic onions, organic extra virgin olive oil, organic basil, organic carrots, sea salt, and organic black pepper, all sourced from Tuscany. Use it for lentil-stuffed peppers and chickpea shakshuka, or layer it with roasted veggies, quinoa, and crumbled, herbed tofu for a nourishing noodle-less lasagna. (Editor’s Note: For an oil-free option, FOK recommends 365 by Whole Foods Market Organic Fat Free Marinara.)

The post 5 Dietitian-Approved Store-Bought Sauces for Quick, Healthy Meals appeared first on Forks Over Knives.

In 2019, my then-fiancée (now wife), Deb, and I moved to a rural area in Summerland, British Columbia, right next to a dairy farm. At that point, Deb had already been vegetarian for over a decade, as long as I’d known her. One day, the farmer next door separated the cows from their calves. The calves were moved just far enough away that they couldn’t see their mothers—but they could still hear them. For 48 hours, the grieving mothers and their babies cried out to each other nonstop, calling in vain to be reunited. Deb, a town girl, had never experienced anything like it. When I explained what was happening—that it was the mothers and babies calling to each other—she made the connection and went vegan on the spot. No more dairy; no more eggs.

The Moment Everything Changed

Since I did most of the cooking and grocery shopping, I suddenly had to figure out how to feed a vegan. At that point, I barely knew what veganism even meant. So I started watching health documentaries to educate myself. I began with Forks Over Knives, then moved on to What the Health, Eating You Alive, Cowspiracy, and Earthlings.

Eventually, I found my way to Dominion, an Australian documentary with hidden-camera footage from slaughterhouses.

Ironically, I was eating leftover chicken taquitos when I pressed play. Twenty minutes into the film, I was vegan—and sobbing. I was incredibly moved by what I saw: a side of animal agriculture I thought I understood but had never really confronted. I resolved to never eat animal products again.

At the time, I was obese (305 pounds), with prediabetes, high cholesterol, inflammation, frequent chest pain, gout, acid reflux, arthritis, erectile dysfunction, and constant headaches. I was headed straight toward heart disease, stroke, cancer, and dementia—basically, all the “old man” diseases.

The Pleasant Side Effects of Going Plant-Based

Within two years, I’d adopted a largely whole-food, plant-based diet, quit drinking alcohol, and lost 110 pounds.

I’ve since gained back about 20 pounds (I went a little underweight for a while), but I’ve kept off the bulk of the weight for over four years now. Today, in my mid-50s, I take zero medications. I hardly ever get sick. And you know those claims from The Game Changers about improved sexual performance on a vegan diet? Absolutely accurate—a very pleasant surprise for a middle-aged man.

One of the best parts of this transition has been doing it alongside my wife. Before, we had very different diets; the only overlap was eggs and cheese. Now, we cook together, and I’ve become a much better cook. Removing butter, cheese, and eggs opened up a world of flavor I never appreciated before. Our meals are now colorful, diverse, and delicious. It’s been eye-opening to learn how whole plant foods are high in nutrients and low in calories. Being a big guy with a big appetite, I love that I can pile my plate high without worrying about excess calories, fat, or cholesterol.

This shift didn’t just change my health—it changed our lives. What started as an effort to support my wife’s ethical choices ended up saving my life. The WFPB diet has also drastically reduced our food bill and cut our household waste by about fivefold. No eggs, cheese, or meat has been a boon for the pocketbook.

Today, we run a small vegan animal sanctuary, offering forever homes to goats, sheep, chickens, roosters, ducks, geriatric dogs, and even a python. We garden, steward our permaculture-inspired property, and have become more deeply connected to nature and wildlife than ever before.

All of this stemmed from one simple choice. I encourage anyone to give it a try. You can support your health, the environment, and the animals all by making a change with your very next meal.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post From Bacon-Lover to Vegan: My Unlikely Journey to Better Health appeared first on Forks Over Knives.

With a bit of prep and the right layering method, you can keep your perishables in top shape, no matter how far you’re traveling. Whether you’re working with a soft-sided cooler bag or a heavy-duty ice chest, the packing tips below will help you get the most out of your cooler.

Prep and Pre-Chill

Place all foods in zip-top bags or square airtight containers that fit snugly in your cooler. This includes store-bought items with odd shapes and cardboard packaging that would otherwise monopolize cooler space and get crushed or soggy in transit. Refrigerate everything overnight.

Build a Base Layer of Ice

Line the bottom of the cooler with ice—cubes, blocks, packs, or frozen water bottles (which can do double duty as beverages). The larger the better; big frozen items melt more slowly than cubes or small packs.

Remember the 2:1 Ratio

Cooler manufacturers recommend packing coolers with a 2 parts ice to 1 part food ratio for optimal chill.

Keep It Tight

Time to play cooler Tetris! Starting with items you’ll need last, pack them tightly in the cooler so there are as few air pockets as possible. Fill any gaps with ice or small ice packs. (One exception is whole fruits and veggies, which shouldn’t be packed directly next to ice packs—see tips below.) Finish with foods you’ll want to access first, e.g., a snack or picnic lunch.

Seal in the Cold

Cover everything with a final layer of ice or ice packs, filling the cooler to the top. Reusable flat ice sheets work especially well here: They’re light and easy to shift and replace each time you open the cooler. Keep the cooler closed as much as possible so the interior stays cold. If you don’t have a shady spot for the cooler, cover it with a blanket for extra insulation.

Handle Produce with Care

Headed to a resort or a campsite where grocery options are limited? Then you’re probably bringing along a bag’s worth of whole fruits and veggies. Here’s how to pack them in a separate cooler so they stay intact and optimally fresh.

1. Protect items from extreme cold by topping the cooler’s base layer of ice with cardboard or a paper bag.
2. Don’t fill gaps between unpackaged produce with ice. Intense cold and moisture can cause fruits and veggies to soften and wilt.
3. Delicate items go in last! Add lettuce, berries, grapes, and other crushable items right before you close the lid.

The post How to Pack a Cooler So It Stays Cold appeared first on Forks Over Knives.

Whether your mom is a seasoned plant-based pro or just dipping her toes into the world of whole-food, plant-based living, we’ve rounded up some heartfelt, health-conscious ideas to make her feel truly cherished. From cozy homemade brunches and animal sanctuary visits to spa days and movie nights, these vegan-friendly experiences are sure to tug at Mom’s heartstrings. Read on and get inspired to find the perfect gift for your one-of-a-kind mama.

Make her a special brunch.

Whether your mom is a longtime vegan or this is a delicious introduction, show her how much you care about her health, vitality, and taste buds with a nourishing spread of whole plant-based dishes. Start with a bowl of fresh, seasonal fruit as a colorful centerpiece for the table, and choose a few recipes from our roundup of vegan Mother’s Day options. She will feel the TLC when you invite her to sit back, relax, and taste the love.

Do lunch at an animal sanctuary.

Want to melt Mom’s heart? Take her to visit rescued pigs, cows, sheep, and other farmed animals at an animal sanctuary. Pack a tasty plant-based picnic or look for an onsite restaurant, such as The Kitchen at the Farm Sanctuary in Watkins Glen, New York. The restaurant serves vegan meals made with fresh ingredients from local farmers and the sanctuary’s own garden. You can even turn the trip into an overnight stay in one of their cozy tiny houses overlooking the pasture.

Gift her a trip to a vegan resort.

For a next-level Mother’s Day gift, treat Mom to a vegan getaway so that she can live and breathe the plant-based lifestyle at a fabulous destination. When you build her a travel itinerary at an eco-friendly property focused on sustainability and wellness, she will not only eat like a WFPB queen; she can nourish herself inside and out with activities like yoga, meditation or hiking. Vegan travel comes in all price ranges to fit any budget—even under $100 a night. Just don’t forget to offer up the perfect travel companion: You!

Host a movie night and fix her some yummy snacks.

Bypass the local movie theater concession stand’s buttery popcorn and sugary candy. Instead invite your mom to a private screening from the comfort of home where you can kick back with pillows and blankets and your favorite homemade vegan snacks. Need ideas? We’ve gathered plant-based pros’ top picks for movie-night munchies. Trade jumbo fountain sodas for infused water, iced teas, or tropical smoothies. Go ahead and do the kitchen prep work ahead of time so that you can turn down the lights and enjoy the show with your VIP guest.

Book an appointment at a cruelty-free spa or salon.

Pamper your mama with an indulgent self-care day that you both can feel good about. Whether you want to do hair, makeup, nails, a massage or facial, search HappyCow or Aveda to find a local establishment that uses vegan and certified cruelty-free products. You can also look for the Leaping Bunny–certified or PETA-approved designations, or check out hashtags on social media such as #VeganSalon or #CrueltyFreeBeauty. For a stay-at-home spa day, bring Mom a basket filled with vegan beauty products.

Hit the farmers market together in style.

Could there be a lovelier way to spend a weekend morning with your mom than strolling the springtime farmers market stocking up on fresh produce and other vegan treasures? To start, hook her up with some clutch farmers market gear for a stylish, zero-waste shopping experience——think reusable totes, mesh produce bags, and a wide-brimmed hat for sun protection. (We also love this hands-free water bottle, which will help Mom stay hydrated without getting in the way of shopping.) Now you’re ready to let the Mother’s Day festivities begin!

Gift her a plant-based cooking course.

Is Mom getting into the plant-based lifestyle? Give her the tools to nourish herself long after Mother’s Day with the Forks Over Knives Ultimate Cooking Course. Designed for all skill levels, this self-paced online program empowers her to create delicious, wholesome meals with confidence. It’s a thoughtful way to support her health and spark inspiration in the kitchen—no crowded restaurants required. Normally $349, the course is currently on sale for $149.

Featured image courtesy of Best Friends Animal Sanctuary.

The post 7 Vegan-Friendly Mother’s Day Experiences She’ll Truly Love appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our selection.

Folding Shopping Cart | $84 at Amazon

For big market hauls, the steel-frame VersaCart Transit makes heavy bags a nonissue. This 9-pound cart can handle 120 pounds of cargo, features sturdy swivel wheels for easy maneuvering, and folds down for compact storage. The canvas bag comes with a fitted cover for weather protection; both the bag and cover are detachable for easy washing.

Heavy-Duty Tote Bag | $35 at Williams Sonoma

Sturdy bottle-size compartments separate delicate produce from heavier items in Williams Sonoma’s durable cotton canvas tote, which comes in two sizes and three colorways. For an additional $16, add a monogram.

A Good Sun Hat | $45 REI

Shade your eyes and face while you peruse outdoor stalls with this Horizon Breeze Brimmer Hat from The North Face. Made with UPF 40 fabric for extra UV protection, it comes in two sizes and a range of colors. An adjustable chin strap helps keep it on your head even in gusty winds.

Mesh Bags | 6 for $18 at Simple Ecology

Skip the plastic bags at market stalls, and bring along Simple Ecology’s organic cotton and muslin mesh bags to organize your produce purchases. They’re machine-washable, and the breathable design allows ethylene gas to escape, ensuring fruits and veggies don’t ripen too quickly.

Produce Keepers | 4-Piece Set for $23 at Amazon

Store your farmers market finds in BPA-free Rubbermaid FreshWorks Produce Saver containers to keep them fresher longer. A built-in FreshVent filter regulates the flow of oxygen and carbon dioxide to extend freshness, while the elevated base keeps produce away from mold-causing moisture. These nifty containers stack nicely in the fridge and are dishwasher-safe.

Vacuum Insulated Stainless Steel Flask | $35 at Amazon

Stay hydrated as you browse the markets without having to spend extra on expensive, sugary drinks. The Rolls Royce of the drink bottle world, Hydroflask keeps drinks cooler (or hotter) longer, no matter the temperature outside. Choose from a range of colors and sizes. These high-quality, durable flasks are an investment you’ll have for years.

Fanny Pack | $39 at Terra Thread

Sleek and surprisingly spacious, the Cadera fanny pack from Terra Thread fits your phone, glasses, wallet, and more—without feeling bulky. Made from certified organic cotton, it can be worn around your waist or slung over your shoulder for hands-free convenience and style.

Double Stroller/Wagon | $250 on sale for $210 at Amazon

Whether you’re shopping with little ones or flying solo, the MRZLB Wagon is a versatile workhorse. It functions as both a stroller and a wagon, with push and pull handles that make it easy to navigate everything from crowded markets to sandy beaches. The detachable sunshade and drop-down sides create a flat deck for hauling bulkier items, while the built-in cup holder and ample storage pockets keep essentials close at hand. At a fraction of the cost of high-end models, it’s a budget-friendly find that doesn’t skimp on features.

The post Gear Up for the Farmers Market with These Stylish Essentials appeared first on Forks Over Knives.

What Is Black Vinegar?

Black vinegar is an all-natural rice-based vinegar that undergoes an extended aging period (typically six months or more) to give it a rich, dark color and a complex flavor. China, Japan, and Korea all make types of black vinegar, but Chinese black vinegar is the best known and most widely available worldwide. Bottles of Chinese black vinegar made with glutinous rice (aka sticky rice) are sometimes labeled Chinkiang vinegar for Zhenjiang, the Chinese city where it is produced.

Black vinegar is a cornerstone flavor in Chinese cuisine, right up there with soy sauce, ginger, and garlic. Many Chinese restaurants have bottles of black vinegar on the table alongside the soy sauce and chili paste so diners can use it as a seasoning.

Flavor Profile

Malty, smoky, with a mild tang and a hint of sweetness, Chinese black vinegar is what puts the “sour” in hot and sour soup and makes dim sum dumpling sauces so lip-smackingly good. In other Asian dishes, black vinegar helps tame the heat and pungency of ginger and garlic and tempers the intense saltiness of soy sauce. Its long fermentation period means it’s packed with umami, making everything it’s paired with taste even better.

Black Vinegar Substitute

Black vinegar’s flavor is often compared to balsamic vinegar, and the two make good substitutes for each other, in a pinch.

Ways to Use It

In Chinese cuisine, black vinegar provides the piquant base for dipping sauces and dressings. (See below for a simple sauce recipe.) It’s also used to season classic noodle dishes like Dan Dan noodles, as well as slow-cooked stews and braised vegetables.

But you don’t have to limit yourself to Asian cooking with black vinegar. Try using it in place of plain rice vinegar for more full-bodied flavor. Sub it for other vinegars in vinaigrettes and salad dressings. Stir a teaspoon or two into chilis, bean dishes, and soups and stews to brighten and round out hearty flavors.

You can also swap some of the soy sauce in a recipe for black vinegar to cut down on sodium. One tablespoon of black vinegar contains about 100 mg of sodium, compared to 590 mg in reduced-sodium soy sauce.

How to Shop for Black Vinegar

Chinese or Chinkiang black vinegar can be found in dark glass bottles, typically with bright labels, in Asian groceries and the Asian or international section of most well-stocked supermarkets. Check the ingredients list, especially if you’re gluten-sensitive. Some types of black vinegar are made with sorghum, barley, and/or wheat in addition to rice. Not sure which brand to try? Gold Plum Chinkiang Vinegar and Koon Chun Diluted Black Vinegar are both good choices.

Do You Need to Keep Black Vinegar in the Fridge?

Black vinegar can be stored in a cool, dry place such as a pantry—no need to refrigerate it.

Simple Chinese Dipping Sauce

10 minutes | Makes ⅓ cup
Black vinegar and soy sauce play off each other in this classic dipping sauce, which can be whipped up in minutes. Feel free to adjust the amounts according to your taste or add a pinch of ground chile powder or Szechuan peppercorns for heat. Store leftovers in a sealed jar in the fridge for up to a month. It also makes a good salad dressing.

• 2 tablespoons black or Chinkiang vinegar
• 2 teaspoons soy sauce
• 2 teaspoons grated fresh ginger
• 1 teaspoon toasted sesame seeds

Instructions: Combine all ingredients and ¼ cup of water in a small bowl. Let stand for 5 minutes before serving to allow the flavors to develop.

The post Instant Umami: Why You Should Be Cooking with Black Vinegar appeared first on Forks Over Knives.