Mega Lifesciences_August-18 final

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PLANT 

More than a diet, 

it’s a lifestyle! 

Tips to get you going 

A 

plant-based lifestyle is a much more than a diet. It includes having whole plant foods like beans, 

greens, grains, vegetables, fruits, nuts and seeds. Abundant in nutrients like vitamins, minerals, 

dietary fibre, antioxidants, phytonutrients, and healthy fats, these foods help us live healthier lives by 

supporting healthy cholesterol levels, stabilising blood sugar, preventing diabetes, helping us have 

healthy blood pressure. They have anti-inflammatory properties and feed the good bacteria in our gut. 

They are delicious, very versatile, and keep us feeling and looking great from the inside out. Here are a 

few top tips to help you promote a healthy relationship with nourishing foods that happen to be plantbased. 

Eating habits are set in early childhood. Choosing plant-based foods can give your child, and 

your whole family, a head start in their overall wellness. 

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Remember, our eating habits are works of 

progress. You don’t make a switch overnight. 

The Physicians Committee for Responsible 

Medicine has a few recommendations: 

u When shopping in supermarkets and 

natural foods stores, look for a stock a 

huge array of instant soups and main-dish 

vegetarian convenience items. 

u While eating out, ask the restaurants to 

tweak a dish to include more vegetables 

and cut down on meat. 

u Use texturised vegetable protein that 

mimics the feel of meat. 

u When travelling, pack plenty of vegetarian 

snacks like instant soups, fresh fruit, raw 

vegetables, trail mix, granola bars, and 

homemade oatmeal cookies. Fill a cooler 

with sandwiches and individual containers 

of juice and soymilk. 

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PLANT 

How your brain learns to crave 

better food 

Want to switch over to plantbased 

diet but worry that 

you’ll miss fast food? Give yourself 

more credit than you do! Says a 

2014 study in the journal ‘Nutrition 

& Diabetes’, your brain can learn 

to prefer healthful foods once you 

start eating them. Researchers 

observed the section of the brain 

associated with reward functions 

in 13 overweight participants who 

were either put on a low-calorie, 

low-glycemic diet with high-fibre 

fruits and vegetables or part of a 

group who made no healthy dietary 

changes. While taking MRI images, 

researchers showed participants 

pictures of both low-calorie and 

high-calorie foods. Over time, those 

who displayed more brain pleasure 

for the low-calorie foods lost more 

weight, compared with the other 

group. This study has been among 

the first to show how your food 

cravings can change for the better. 


ROOTS 

MOM & BABY WELLNESS 

Want to get pregnant? 

Make right food choices 

If you’ve been trying to 

have a baby for some time 

and it’s still not working out, 

you probably need to make 

some changes to your diet. 

According to a 2014 study 

published in the ‘Journal of 

Clinical Endocrinology and 

Metabolism’, higher cholesterol 

levels may prevent or delay 

pregnancy. The researchers 

observed 501 couples enrolled 

in the Longitudinal Investigation 

of Fertility and the Environment 

(LIFE) study and found that 

couples with higher total 

cholesterol levels showed 

lower pregnancy rates or took 

longer to become pregnant, 

compared with those who had 

lower levels, suggesting that 

healthful lifestyles may better 

your chances of conception. 

Being fertile is a part of being 

healthy, so a diet that’s good 

for you is a diet that’s good for 

having a baby. 


ROOTS 


Eating for two 

The right food choices you make while pregnant lead you feel strong and in 

tune with your body. A healthy body, fuelled by clean, plant-based food, will 

help to create a physically and emotionally fulfilling pregnancy and childbirth 

experience that you dream of. The Physicians Committee for Responsible 

Medicine recommends that 

u In the 1st trimester, you don’t any additional calories at all. 

u In the 2nd trimester, you need an extra 340 calories per day 

u In the 3rd trimester, you need an additional 452 calories per day. 

All pregnant women must choose their meals wisely. Eat foods that are rich in 

nutrients, but not high in fat or sugar, or excessive in calories. 



ROOTS 


Can plant 

foods give all 

nutrients? 

In 2016, the Academy of Nutrition and Dietetics stated that a 

plant-based diet could provide all the nutritional requirements of 

adults, children, and those who were pregnant or breastfeeding. 

Plant foods provide more than enough protein for the body’s 

needs. Agreed, there is a bit of less protein in a vegetarian diet 

than a meat-eater’s diet, but this is actually good for you. Excess 

protein has been linked to kidney stones, osteoporosis, and 

possibly heart disease and some cancers. A diet focused on 

beans, whole grains, and vegetables contains adequate amounts 

of protein without the excessive amount most meat-eaters get. 


ROOTS 


What will your baby get from you? 

A carrot or a stent? 

In the second trimester, the unborn 

child is a sensing, feeling, and 

conscious human being. The foods 

you eat while pregnant can impact 

your baby’s health greatly by either 

preventing or giving them chronic 

health conditions. Says a 2011 report 

published in ‘The FASEB Journal’, 

women who eat junk food while 

pregnant give birth to junk food 

addicts. Exposure to these foods 

results in permanent changes within 

the central reward system of the 

baby and increases their subsequent 

desire to overeat junk foods. This 

means, your high-fat, high-sugar diet 

before birth will give your baby an 

increased risk of obesity in later life 

and expose them to problems with 

heart along with glucose disorders. 

Confirm the ‘American Journal 

of Cardiology’ and ‘The Journal 

of Clinical Investigation’ reports, 

“Fatty streak formation occurs in 

human foetal arteries and is greatly 

worsened by how high the pregnant 

mother’s cholesterol is.” So, what will 

you choose for your baby? A stent? 

Or a carrot? 


ROOTS 


Feeding: Get off 

to a good start 

3 foods to improve 

the milk flow... 

Fennel seeds – Fennel seeds 

boost the quantity of breast milk 

because the plant is a great 

source of galactagogue. 

Apricots – They contain 

phytoestrogens, which help 

regulate milk-producing 

hormones in the body and can 

increase lactation. 

Green papaya – It is a great 

source of galactagogue which 

helps improve the flow of milk. 


u 0-6 months – Exclusively breastfed 

(not even water). 

u 6months-onwards - Start on 

complementary foods of age in 

addition to breast milk. 

u 6–8 months – Start with thick 

porridge, well mashed foods 2-3 

times a day plus breastfeeding. Start 

with 2–3 tablespoonfuls per feed, 

increasing gradually to ½ of a 250 ml 

cup. 

u 9–11 months – Finely chopped or 

mashed foods, and foods that baby 

can pick up 3–4 meals per day, plus 

breastfeeds. Let the baby have ½ of 

a 250-ml cup/ bowl at each meal. 

u 12–23 months – Family foods, 

chopped or mashed if necessary. 

Offer 3–4 meals per day, plus 

breastfeeds. Let each meal be ¾ to 

full 250 ml cup/bowl. 


ROOTS 


Did 

you 

know? 

A 2014 study in the ‘Journal of Midwifery & Reproductive Health’ says that 

eating dates in the third trimester leads to greater cervical dilation. Adds 

a 2017 report in the ‘Journal of Obstetrics and Gynaecology’, “Dates 

consumption during late pregnancy has been shown to positively affect the 

outcome of labour and delivery.” It also adds that eating dates reduces the need 

for labour augmentation (stimulating the uterus to increase the frequency, duration 

and intensity of contractions) with oxytocin. It also reduces the amount of bleeding after birth. 

This is, of course, for those who don’t have gestational diabetes. And limit yourself to six 

dates a day! 

Get calcium, 

ditch the dairy! 

According to the American 

Journal of Clinical Nutrition, 

“Some of the best plant sources 

of calcium are fortified soy or rice 

milk, fortified cranberry, orange, or 

apple juice, collard greens, mustard 

greens, turnip greens, kale, broccoli, 

blackstrap molasses, tofu processed 

with calcium sulfate, and tempeh. 

Calcium absorption from these foods 

has been shown to be excellent.” 

Some more calcium-rich foods would 

be almonds, butternut squash, chia 

seeds, figs and collards. 


CONSCIOUS 

BEAUTY 

Honeyed! 

Honey is one of 

the most versatile 

ingredients in your 

beauty regimen: For a 

honey cleanser stir one 

tablespoon raw honey 

with two tablespoons 

jojoba oil or coconut 

oil until the mixture is 

spreadable consistency. 

Apply to clean, dry skin, 

and massage gently in a 

circular motion, avoiding 

your eye area. Rinse with 

tepid water. 


THE BUDDHA BOWL 

WHOLESOME EATS 

Eat a rainbow! 

Honey Oranges, reds, greens, purples...with whole grains, plant proteins, and vegetables, you 

can have a rainbow of wellness in a bowl. Here’s how to go about it: 

u Eat as many colours and nutrient-dense foods as possible. 

u Get creative. Mix n match! swap out different ingredients for variety and to make use of whatever 

you have on hand. 

u Tweak it to your taste preferences and make sure no bowl is like the other. 

u Balance. Avoid eating too much or too little of everything. Include whole grain, lean protein, tons of 

vegetables, nuts, seeds, and a plant dressing of choice. 

Tip: A veggie salad is low in calories and high in nutrients, but it can leave you a little short of feeling 

full. Top it with avocado. According to a study published in the ‘Nutrition Journal’, avocados are 

nutrient-dense with properties that make you feel full. 



EVERGREEN 

MOOD & MIND 

Saffron for 

the green 

goddess 

About 15% of new mothers 

go through the mood 

swings, low energy and 

postpartum depression. Says 

a study in ‘The Journal of the 

American Botanical Council’, 

“New mothers who were 

taking saffron had significantly 

greater improvement on the 

depression. Impressively, 66% 

of the women on saffron were in 

complete remission compared 

to just 6% of the women who did 

not take saffron.” 


GREENHEART 

SEX & RELATIONSHIPS 

Sexy plants! 

Choose plants, not pills, says Dr Michael Greger, 

renowned American physician, author, and 

professional speaker on the benefits of a whole foods, 

plant-based diet. “Heart-healthy lifestyle changes are 

sex-healthy lifestyle changes.” Dr Greger believes that 

putting women on a more plant-based diet may help with 

sexual functioning. And the same with men: A significant 

improvement in international Index of Erectile Function 

scores. In fact, he adds, “the largest study on diet and 

erectile dysfunction found that “each additional daily 

serving of fruits or vegetables may reduce the risk by 

10%.” 

Dark chocolate – Chocolate contains L-arginine, an 

amino acid that can be an effective natural sex-enhancer 

for both women and men. It works by increasing nitric 

oxide and promoting blood flow to your sexual organs, 

which increases sensation, satisfaction, and desire. 

Quick tip: Look for anything above 65% of dark 

chocolate. 

Maca – According to a 2008 study 

in the journal ‘CNS Neuroscience & 

Therapeutics’, women who take maca 

root report improved orgasms and 

better sexual satisfaction. 

Quick tip: Add maca powder to your 

smoothies or coconut water. 


PLANT POWER 

FOOD & FITNESS 

Enter the 

green gym! 

Plants can also work to build the 

muscles. The Academy of Nutrition 

and Dietetics, USA, have recommended 

that athletes who follow a plant-based 

diet can meet their protein and amino 

acid requirements from a range of plantbased 

proteins, found in foods like grains, 

legumes, nuts and seeds, that ensure that 

all essential amino acids are present. They 

should also have enough high-protein plant 

foods to support recovery and adaptation 

from training, which include pumpkin 

seeds (dried, uncooked), lentils (red, split, 

uncooked), black beans (uncooked), raw 

almonds (raw), tempeh, tofu, rolled oats and 

uncooked quinoa. 

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NIP ’EM 

IN THE BUD 

MYTH 

OF THE 

MONTH 

Eating a plant-based diet will 

leave you hungry and weak! 

Fact: Whole, plant-based foods help 

you load up on fibre, which makes 

you feel full and stabilises your blood 

sugar levels to prevent cravings.

Mega Lifesciences_August-18 final

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