#plant-baseddiet

[halftheguilt]

Pumpkin Hummus Recipe | Nutrient-Packed Delight

Pumpkin Hummus is a delightful twist on the classic hummus recipe. This creamy, savory dip combines the earthy richness of pumpkin with the traditional flavors of hummus. It's a nutrition powerhouse, packed with vitamins, fiber, and plant-based protein. Whether you're following a plant-based diet or simply looking for a healthier snack, this recipe is a must-try.

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Cultural Background and Significance

Pumpkin hummus combines the beloved Middle Eastern dip with the seasonal charm of pumpkin. While hummus has a long history in the Middle East, pumpkin adds an American twist. This unique blend of cultures results in a fusion that's perfect for fall gatherings and beyond.

Health Benefits of Pumpkin Hummus

- High in fiber, aiding digestion. - Rich in plant-based protein. - Abundant in vitamins and antioxidants from pumpkin. - Supports a healthy immune system. - May help manage weight due to its filling nature.

Tips for a Perfect Cook

- Use Canned Pumpkin Canned pumpkin puree ensures a consistent and smooth texture. - Adjust Consistency Add water gradually to achieve your preferred thickness. - Season to Taste Don't forget to adjust salt, pepper, and other spices according to your palate. - Creative Garnishes Customize with olive oil drizzles, herbs, or a dash of paprika. - Chilling Let the hummus chill in the fridge for a few hours for enhanced flavor.

Variations and Modifications

- Spicy Twist Add a pinch of cayenne for some heat. - Nutty Flavors Experiment with different types of nut butter instead of tahini. - Roasted Pumpkin Use roasted pumpkin chunks for added texture. - Herby Delight Blend in fresh herbs like cilantro or parsley for a unique taste. - Nutritional Yeast Sprinkle with nutritional yeast for a cheesy hint.

Common Mistakes to Avoid

- Over blending Stop blending when the hummus reaches a creamy texture to prevent it from becoming too thin. - Skipping Seasoning Taste and adjust for the right balance of flavors. - Not Draining Chickpeas Ensure chickpeas are well-drained to maintain the desired consistency. - Using Raw Garlic Mince the garlic finely to avoid a harsh taste. - Inadequate Pumpkin Use enough pumpkin for a noticeable flavor.

Frequently Asked Questions

Can I use fresh pumpkin instead of canned?Yes, but it may require extra preparation and cooking.Is pumpkin hummus suitable for a low-carb diet?It's not low-carb, but it's a healthier option than some snacks.How long can I store pumpkin hummus?It can be refrigerated for up to a week.Can I freeze pumpkin hummus?Freezing may alter the texture, but it's possible.What can I dip in pumpkin hummus?Try pita bread, veggie sticks, or even apple slices.Is this recipe suitable for kids?Yes, it's a nutritious and kid-friendly snack.What is the ideal consistency for pumpkin hummus?It should be creamy and easy to dip.Can I omit tahini if I have allergies?Yes, you can use alternative nut butters or omit it.Is pumpkin hummus gluten-free?Yes, it's naturally gluten-free.What can I do with leftovers?Use as a sandwich spread or salad dressing.

Conclusion

Elevate your snacking game with our Pumpkin Hummus, a delightful blend of Middle Eastern tradition and seasonal charm. This creamy, nutritious dip is the perfect choice for health-conscious foodies. Don't miss out—try it today and follow HalfTheGuilt for more guilt-free recipes. Read the full article

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Nutrition for Women: A Practical Guide to Eating Well

A Comprehensive Guide to Women's Nutrition for Optimal Health Why Women Have Special Nutritional Requirements Key Nutrients Women Should Emphasize How Nutrition Needs Change Throughout A Woman's Life Healthy Eating Guidelines for Teen Girls Nutrition Priorities During Pregnancy Menopause Nutrition Strategies Healthy Aging Dietary Guidelines Benefits of a Largely Plant-Based Diet Two Lifelong Healthy Habits: Physical Activity and Adequate Hydration The Bottom Line on Women's Health Meal Planning Tips for Healthy Eating Key Nutrients for Strong Bones Across a Woman's Lifespan The Anti-Inflammatory Diet: Ideal for Women's Health Nutrient-Dense Foods to Help Women Meet Iron Needs Tips for Healthy Eating on a Budget Simple Snack Ideas to Curb Hunger Takeaway Message on Women's Lifelong Health References 

A Comprehensive Guide to Women's Nutrition for Optimal Health

Eating well is essential for women's health and wellbeing at all stages of life. What we put into our bodies has a tremendous impact on our energy, mood, disease risk and quality of life as we age. This in-depth guide explores women's unique nutritional needs and provides science-backed advice for healthy eating during every phase from puberty through menopause and beyond.

Why Women Have Special Nutritional Requirements

Women's nutritional needs differ from men's in significant ways due to hormonal differences, the demands of pregnancy and breastfeeding, and changes through key life stages. Here's an overview of the key factors driving women's specialized needs: Hormonal Effects Women experience major hormonal fluctuations during puberty, menstruation, pregnancy and menopause. These hormonal shifts affect everything from mood to metabolism. Consuming adequate nutrients can help balance hormones for optimal wellbeing. Higher Iron Needs Due to blood loss during menstruation, women require up to twice as much iron daily compared to men. Insufficient iron causes anemia and fatigue. Importance of Calcium Estrogen helps women absorb and retain calcium more efficiently before menopause. Calcium supports bone health, which declines rapidly after estrogen drops during menopause. Folate for Fetal Development Folate requirements surge prior to and during pregnancy to lower the risk of neural tube birth defects. Adequate folate intake remains important during the childbearing years. Pregnancy and Breastfeeding Carrying and nursing a baby significantly increases nutritional needs for nutrients like protein, omega-3s, choline, iodine, magnesium and B vitamins. Nutrient Absorption Changes Gastrointestinal changes as women age can result in decreased absorption of key nutrients like calcium, vitamin D, B12 and iron over time. Given these varied needs, it's clear women must take special care to tailor their dietary choices to their current life stage for optimal wellbeing.

Key Nutrients Women Should Emphasize

While all essential vitamins and minerals are necessary, research shows women commonly fall short on the following key micronutrients: Iron Iron enables red blood cells to carry oxygen efficiently. Inadequate iron causes fatigue, weakness and impaired cognition. Women aged 19-50 need 18 mg daily. Meat, seafood, spinach, lentils, fortified cereal and tofu are good sources. Calcium Calcium maintains bone strength. Low bone density raises fracture risk as we age. Women aged 19-50 need 1000 mg daily from yogurt, milk, kale, broccoli, cheese, calcium-set tofu, sardines with bones and fortified plant milks. Folate Folate forms new cells and prevents neural tube defects. Childbearing aged women need 400 mcg daily from leafy greens, asparagus, legumes, avocado, beets, oranges and nutritional yeast. Folic acid from fortified foods and supplements is more bioavailable than food folate. Vitamin D Vitamin D aids calcium absorption for bone health. Low levels are linked to diabetes, cancer and autoimmune diseases. Get your daily 600 IU from sunlight, fortified milk/juice, mushrooms and fatty fish or consider a supplement. Magnesium Magnesium regulates hundreds of bodily functions including blood pressure, blood sugar and PMS symptoms. Women need 320 mg per day from spinach, pumpkin seeds, yogurt, kefir, almonds, black beans, avocado, dark chocolate and bananas. Omega-3s These healthy fats lower inflammation and heart disease risk while aiding fetal brain development. Aim for 500 mg EPA/DHA daily from fatty fish, walnuts, ground flax/chia seeds and algae supplements. Antioxidants Antioxidants like vitamin C, vitamin E, carotenoids and polyphenols fight free radicals that cause cell damage. Eat a rainbow of vegetables and fruits to meet needs. Berries, citrus fruits, broccoli, leafy greens, tomatoes and nuts are top sources. Getting enough of these nutrients from whole food sources should form the foundation of every woman's daily diet. Supplements can fill in gaps when needed.

How Nutrition Needs Change Throughout A Woman's Life

A woman's nutrient requirements fluctuate based on growth, pregnancy, breastfeeding and hormonal changes. Understanding these shifts enables proper nutrition during each life stage. Childhood Adequate protein, calcium, vitamin D and iron support growth and development. Establish healthy eating patterns like eating breakfast, getting 5 servings of fruits/vegetables daily and limiting junk foods. Puberty & Adolescence Rapid growth demands more protein, vitamins D and C, B vitamins, magnesium and zinc. Extra calcium and iron are critical. Set the foundation for lifelong nutrition habits like preparing nutritious meals and snacks. Early Adulthood Eating nutritiously, exercising regularly and maintaining a healthy weight in the 20s/30s boosts lifelong health. Consume a balanced diet with adequate iron, calcium and folate. Limit alcohol and salty, sugary processed foods. Pregnancy Prenatal vitamins with iron, folate and DHA safeguard mom and baby. Increase protein, vitamins A/C/B6/B12, magnesium, omega-3s and choline. Stay hydrated. Avoid alcohol, unpasteurized dairy/juice and raw meat/eggs. Breastfeeding Nursing moms need extra calories, protein, B vitamins, vitamin C, iron, magnesium, zinc, selenium and iodine. Drink to thirst and munch on nutrient-packed snacks for energy. Calcium and vitamins D/A are still important after pregnancy. Perimenopause Hormone shifts may increase PMS and menstrual changes. Balance hormones and mood with whole grains, healthy fats, phytoestrogen-rich foods like flaxseeds and soy, plus B vitamins, magnesium and vitamin D. Menopause Estrogen drop increases heart disease and osteoporosis risk. Emphasize bone-protecting calcium and vitamin D. Eat heart healthy fats, manage stress and body weight. Be vigilant about getting enough iron, vitamins B12 and D. Postmenopause Nutrition vigilance is vital as appetite and absorption decline. Cook with bone broth for calcium. Consume magnesium and zinc-rich foods. Keep bowels regular with fiber. Supplements may be warranted if needs aren't met through diet. No matter what stage a woman is traversing, paying attention to evolving nutritional needs is the foundation of lifelong health and wellness.

Healthy Eating Guidelines for Teen Girls

Establishing healthy eating patterns during adolescence sets the stage for proper nutrition during adulthood. Here are diet tips for thriving teens: Make Nutritious Foods the Mainstay Construct balanced meals and snacks from whole foods like fruits, veggies, whole grains, lean protein, legumes, nuts, seeds and dairy. Limit sweets, salty snacks and sugary drinks. Power Up with Iron Menstruation increases iron needs. Young girls should regularly eat iron-rich meat, poultry, oysters, pumpkin seeds, white beans, lentils, spinach and iron-enriched cereal. Vitamin C boosts iron absorption. Pile on Phytochemical-Rich Produce Phytochemicals in fruits and vegetables act as antioxidants, support hormone health and protect growing bodies. Strive for 2-3 servings of fruit and 2-3 servings of veggies daily. Maximize Bone-Building Nutrients Consistently eating calcium and vitamin D rich foods like yogurt, cheese, milk, leafy greens, nuts, fortified juice and salmon facilitates maximum bone mass accrual. Hydrate Healthfully Water is best. Limit excess calories from sugary bottled teas, sports drinks, juices and sodas. Caffeine shouldn't exceed 100mg daily from sodas, coffee, tea or energy drinks. Portion Perfectly Moderate portions of nutritious foods ensure adequate calories for growth without excess weight gain. Practice mindful eating by paying attention to hunger/fullness cues. Develop a Nutrition Game Plan Collaborate as a family to meal plan, grocery shop, batch prep breakfasts & snacks, limit eating out and have wholesome dinners together. Modeling healthy habits at home is powerful. Equipping teen girls with fundamental nutrition knowledge positions them for a lifetime of wellness. Establishing healthy habits now pays dividends across their lifespan.

Nutrition Priorities During Pregnancy

Maintaining excellent nutrition during pregnancy benefits both mother and developing baby. Here are diet priorities for expectant mothers: Energy Balance Weight gain should follow recommended guidelines. Only increase calories by 300 per day in the 2nd and 3rd trimesters as needed to support baby's growth and Hungry for 2." Supercharge Micronutrient Intake Eat folate, iron, calcium and omega-3 rich foods. Take a prenatal vitamin with iron and 150 mcg iodine. Iodized salt, dairy, seafood and eggs also supply iodine for fetal brain development. Amp up Protein Choose protein sources like poultry, fish, eggs, Greek yogurt, cottage cheese, beans, lentils, nuts and seeds daily. Protein is vital for baby's cellular growth and placental development. Stay Hydrated Drink when thirsty to allow for increased blood volume and amniotic fluid. Water, fruit/veggie juices, milk, soups and decaf tea all contribute to fluid goals. Limit caffeine and avoid alcohol. Satisfy Cravings and Food Aversions Wisely Give in to cravings in moderation by choosing healthy versions like fruit instead of candy or yogurt instead of ice cream. Discuss severe aversions with your doctor. Practice Food Safety Avoid raw fish/meat, unpasteurized juices/dairy, raw sprouts, deli meats and smoked seafood to prevent foodborne illness. Handle, store and reheat foods properly. Wash all produce. Meeting increased nutritional needs through a balanced, whole food diet plus supplementation positions mothers-to-be for safe pregnancy and delivery.

Postpartum Nutrition for New Moms

Nourishing the body after giving birth is essential. Here are nutrition tips for recovering from delivery and adjusting to motherhood: Replenish Nutrient Stores Continue taking your prenatal vitamin and emphasize iron, folate, fiber and magnesium rich foods to recoup depleted nutrient reserves following delivery. Rehydrate Thoroughly Drink to satisfy thirst and enrich milk supply. Water, fruit juices, soups, herbal teas and low-sodium broths temporarily replace caffeinated/alcoholic beverages. Nourish Exhausted Bodies New moms need about 400 extra calories daily. Snack frequently on hummus and veggie dippers, smoothies, nuts and seeds, full-fat Greek yogurt and cheese for energy. Feed Hungry Babies Breastfeed on demand to stimulate ample milk production. Stay hydrated and keep quick, nourishing snacks like bananas, boiled eggs, oatmeal and applesauce on hand. Boost Nutrients Important for Lactation Eat plenty of vitamin C, A and B rich foods. Seafood, nuts, avocados and olive oil provide DHA for baby's brain. Consider an omega-3 supplement too. Heal Completely Before Rigorous Exercise Postpartum yoga, walking and low-impact cardio can begin once approved at 6 week follow-up. Build back intensity gradually. Rest to recover. Seek Personalized Supplement Recommendations Talk to your doctor about supplements like probiotics, vitamin D, calcium, magnesium or iron that may enhance your postpartum nutrition regimen. Optimal post-delivery nourishment coupled with ample rest, hydration and a gradual return to exercise promotes full recovery for mom and baby.

Menopause Nutrition Strategies

Fluctuating hormones during perimenopause and menopause affect energy, mood and health. Strategic dietary changes can ease common symptoms. Choose Complex Carbohydrates Whole grains, starchy vegetables and fruits provide steady energy. Limit refined grains, sugar and alcohol which cause blood sugar crashes and exacerbate symptoms. Increase Plant Protein Beans, lentils, tofu and tempeh support heart health and hormone balance. Limit red meat linked to heart disease and diabetes risk. Embrace Estrogen-Containing Foods Phytoestrogens in flaxseeds, soybeans, oats, apples, carrots and alfalfa help minimize hot flashes, night sweats and mood swings. Fortify Bones Boost calcium and vitamin D to compensate for bone loss from dropping estrogen levels. Weight-bearing and muscle strengthening exercise also helps. Stay Hydrated Drink at least 8 cups of fluids like water, herbal tea and diluted fruit juice daily. Dehydration worsens menopausal discomforts. Practice Mindful Eating Make time to sit down and savor nutritious meals. Control portions and avoid mindless snacking in front of screens which can lead to weight gain. Targeting menopausal symptoms with nutrition and lifestyle interventions promotes thriving through this transitional life phase.

Healthy Aging Dietary Guidelines

Advancing age brings changes in nutritional needs. Here are tips for mature women to eat well and age vibrantly: Know Key Nutrient Recommendations RDA guidelines provide daily targets for nutrients like calcium (1200mg), vitamin D (600 IU), vitamin B12 (2.4mcg over age 50), and vitamin B6 (1.7mg over age 50). Cook with Nutrient-Rich Ingredients Whip up dishes that incorporate fatty fish, leafy greens, mushrooms, beans, nuts, seeds, whole grains and fruits and vegetables of all colors. Address Chewing and Swallowing Issues Difficulty with eating due to dental problems or swallowing issues increases malnutrition risk. Choose soft, moist, pureed foods. Discuss significant issues with your doctor. Remain Physically Active Aerobic, muscle strengthening and balance exercises help maintain strength and mobility needed for daily living. Adequate protein intake preserves muscle. Discuss Supplements with Your Physician Absorption issues mean many older adults can benefit from supplements containing vitamin B12, vitamin D, calcium, magnesium and omega-3s. Ask your doctor for guidance based on your needs. Tweaking nutrition and lifestyles appropriately facilitates healthy aging, longevity and improved quality of life.

Benefits of a Largely Plant-Based Diet

Emphasizing wholesome plant foods offers myriad benefits for women throughout adulthood. Here's a closer look: Lower Risk for Numerous Chronic Diseases Plant-based diets are associated with decreased inflammation which underlies conditions like diabetes, heart disease, obesity, cancer and osteoporosis. Healthy Gut Environment Fiber nourishes gut microbiota which then produce beneficial compounds that reduce inflammation and improve gut barrier integrity. This promotes good digestion and immunity. Ideal Weight Management Higher fiber and lower calorie density aid sustainable weight management. Fiber improves satiety while fruits and vegetables have fewer calories than many processed snack foods. Increased Antioxidant Intake The wide array of antioxidants, polyphenols and phytochemicals in plant foods reduce free radical damage that can lead to premature aging and disease. Blood Sugar and Insulin Regulation Higher fiber content blunts blood sugar spikes. Polyphenols may also improve insulin response and sensitivity thereby reducing diabetes risk. Cardiovascular Protection Soluble fiber lowers LDL cholesterol. Nitrates in vegetables improve blood flow. Carotenoids reduce oxidation and inflammation which underlie heart disease. Lower Environmental Impact Choosing plant-based proteins over meat vastly reduces carbon emissions plus land and water usage making this a diet with sustainability benefits. A predominantly plant-focused diet centered around whole foods clearly offers today's woman superior nutrition for optimal health.

Two Lifelong Healthy Habits: Physical Activity and Adequate Hydration

Along with proper nutrition, two lifestyle factors—regular exercise and optimal hydration—are vital for a woman's health across her lifespan. Make Physical Activity Non-Negotiable Aim for at least 150 minutes per week of moderate intensity activity like brisk walking. This lowers risk for numerous chronic diseases and age-related declines in mobility and cognition. Any movement counts, so take the stairs, walk around while on the phone and limit sedentary time. Drink Up for Wellness Carry a water bottle as a reminder to sip frequently. Let thirst guide intake. Fluids are essential for energy, organ function, blood pressure, body temperature regulation and metabolism. Read the full article

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The Step-by-Step Meditation Journey: How to Build Inner Peace

Introduction

Meditation is an ancient practice that has been used for thousands of years to help cultivate inner peace, relaxation, and an overall sense of well-being. In recent years, the practice of meditation has seen a resurgence in popularity as more people recognize the many benefits that it can offer. Meditation can be used to help reduce stress and anxiety, improve concentration, and promote a sense of inner balance and harmony. The process of meditation involves a journey of self-exploration and self-discovery that can be extremely rewarding and transformative. This journey begins with the decision to make meditation a part of your life and build a foundation for your practice. By creating a sacred space for your practice, developing an awareness of your breath, and learning the differences between guided and self-guided meditation, you can begin to take the first steps on your journey towards inner peace. Meditation can be beneficial in many ways, from physical health to mental and emotional wellbeing. Regularly engaging in a meditation practice has been shown to reduce stress and anxiety, improve concentration and focus, and promote feelings of joy, contentment, and inner peace. Meditation can also be used to cultivate compassion towards oneself and others, as well as a greater appreciation of life and the world around us. By taking the time to create a successful meditation journey, you can reap the many benefits that this practice has to offer. In this article, we will explore the various aspects of meditation and discuss how to create the foundation for a successful meditation journey. We will discuss how to create a sacred space for your practice, the importance of breath awareness, the differences between guided and self-guided meditation, and tips for successful meditation. Through this exploration, you can learn how to unlock the power of meditation and truly experience the richness and beauty of this ancient practice.

Creating a Sacred Space

Have you ever wondered why monks and dedicated yogis make such an effort to meditate within a specific space? The answer is the environment itself. When you create a dedicated space for meditation, it helps your practice. Using the same space for meditation each time creates a sense of familiarity and comfort which allows you to enter a meditative state with ease. What Is A Sacred Space? A sacred space is a space that has been devoted to a particular purpose. It could be a corner of your bedroom or living room, or an outdoor area that is special to you. The space should be free from distractions, with minimal furniture, and a pleasant atmosphere. How To Prepare A Space For Meditation Here are a few tips for creating a peaceful and inviting meditation space: 1. Lighting – Make sure the space is well lit, as this will help you to feel comfortable and relaxed. Avoid any harsh or glaring lights. Candles or dimmed lighting are both great options. 2. Decor – Choose calming colors and decorations that reflect your style and personality, such as a painting, a special rug, or a piece of furniture. 3. Comfort – Make sure the space is comfortable and inviting. Add a meditation pillow or cushion, a blanket, or a cozy chair. Benefits Of Creating A Sacred Space There are numerous benefits to creating a sacred space for meditation. Here are just a few: 1. Focused Attention – Having a designated space for meditation helps to keep you focused and allows you to go deeper into the practice. 2. Comfort and Relaxation – Creating a sacred space that is comfortable and inviting helps to create a sense of relaxation and ease, which is necessary for successful meditation. 3. Clarity and Insight – When you meditate in the same space each time, your practice can become more powerful and insightful as you become more familiar with the space and its energy. 4. Setting Intentions – Having a dedicated space for meditation can help to focus your intentions and ensure that the purpose and outcome of each practice is clear. Creating a sacred space for meditation is a powerful way to deepen your practice and create a sense of peace and calm. By following these tips and creating a comfortable and inviting atmosphere, you can create a space that will help you to reach new depths in your meditation journey.

Breath Awareness and its Vital Role in Meditation

Breath awareness plays a central role in meditation and can be a powerful tool for cultivating inner peace. The practice of breath awareness involves becoming more mindful of your breathing and focusing your attention on the sensation of your breath as it moves in and out of your body. Becoming aware of your breath can help to ground you in the present moment and can be a powerful tool for cultivating self-awareness and stillness. The key to utilizing breath awareness in meditation is to focus your attention on the sensations of your breath. This requires that you become more mindful of your breathing and observe the movement of air as it enters and exits your body. To help you become more aware of your breath, it is helpful to place your hands on your abdomen and focus on the rise and fall of your chest and abdomen as you breathe. Doing this encourages slow and deep abdominal breathing and helps to reduce stress and anxiety. When you are aware of your breath, you can use it to enter a meditative state. To do this, you can consciously slow down your breathing and focus your attention on the sensation of your breath as it moves through your body. By doing this, your body will relax and you will begin to enter a meditative state. This can be done either sitting or lying down, and can be done on its own or in conjunction with a mantra or visualization. The importance of breath for meditation cannot be overstated. Breath awareness helps to bring the mind and body into a state of coherence and can be used to help you cultivate a greater sense of peace and presence. It also helps to reduce stress and anxiety by helping to bring the body and mind into a relaxed state. Finally, breath awareness can help to deepen and sustain your meditation practice, as it provides an anchor for your attention and helps you maintain focus and clarity throughout your practice. Ultimately, breath awareness is a vital part of any successful meditation journey. Becoming mindful of your breath can help to cultivate inner peace and can be a powerful tool for helping you to relax and enter into a meditative state. Additionally, breath awareness can help to deepen and sustain your meditation practice, as it provides an anchor for your attention and helps you stay focused and relaxed.

Guided vs. Self-Guided Meditation

When it comes to meditation, there is no one-size-fits-all approach. Different people find different methods more effective, depending on their individual needs and preferences. Whether you are a seasoned meditator or just starting out, it is important to understand the differences between guided and self-guided meditation and how each option can help you create your own unique meditation journey. The first difference between guided and self-guided meditation is that guided meditation is done with the help of an instructor or facilitator. This person will guide you through the meditation process, providing verbal instruction and cues as well as visual and auditory aids. The benefit of guided meditation is that it facilitates a deep relaxation response and provides structure and support. This can be especially helpful for people who are new to meditation or have difficulty getting started. On the other hand, self-guided meditation is done without the assistance of an instructor. Instead, you are responsible for setting your own intentions, choosing what type of meditation to practice, and creating your own visualizations. The benefit of self-guided meditation is that it gives you complete freedom to explore different techniques and customize your meditation session to your individual needs. When it comes to guided vs self-guided meditation, both have distinct benefits. Guided meditation helps give structure to the practice, while self-guided meditation encourages freedom and creativity. Ultimately, it is up to you to decide what type of meditation works best for you. In terms of the steps involved in each type of meditation, the basic process is the same. You will begin by creating a comfortable, quiet space to meditate. Then, you will focus your attention on your breath, allowing yourself to relax and become more present. Once you reach a calmer state, you can either begin a guided meditation session with an instructor or practice a self-guided meditation technique. When it comes to guided meditation, the instructor will provide verbal instruction and cues, as well as visual and auditory aids. The instructor will also guide your practice, giving you a roadmap for where to focus your attention. With self-guided meditation, you can explore different techniques at your own pace. You may choose to visualize your breath, practice mindfulness, or explore any other type of meditation technique that resonates with you. Regardless of which type of meditation you choose, the important thing to remember is that consistency is key. To get the most out of your practice, it is important to stick to a regular schedule and make sure you have enough time to explore and experiment with different meditation techniques. Taking the time to explore guided and self-guided meditation can be a powerful way to deepen your practice and cultivate inner peace.

Tips for Successful Meditation

Meditation is an incredibly powerful tool for achieving inner peace and having a more fulfilling life. However, it is not something that can be mastered overnight and requires patience and dedication. There are many tips that you can follow to ensure that you have a successful meditation journey. Setting an Intention Before Meditating Before you begin your meditation journey, it is essential to set an intention. To do this, take a few moments to focus on what it is that you wish to achieve from your meditation session. Consider what it is that you want to bring into your life as a result of your meditation. This could be physical, mental, spiritual, or emotional. By setting an intention, you will be more likely to achieve the desired outcome of the meditation. Sticking to a Meditation Practice Once you have set your intention, it is important to establish a daily meditation practice. Even if it’s only for a few minutes each day, it is important to keep up your practice in order to ensure that you make progress in your journey. Try to make it a habit and instead of seeing it as a chore or something that you have to do, view it as an opportunity to give yourself time and space. Letting go of Expectations It is also important to remember to let go of expectations. Everyone’s experience of meditation is different, so try not to compare yourself to anyone else. It is also essential to be patient, as it may take some time before you start to experience the full benefits of meditation. Trying Different Techniques There are many different techniques in meditation, so it can be helpful to try out different approaches to find what works best for you. Experiment with different poses and breathing techniques until you find what is most comfortable for you. Additionally, there are many guided meditations available online and on streaming services that can help to get you started. Making Time to Meditate Finally, it is important to make time for your meditation practice. It is easy to get caught up in life and neglect to take care of ourselves. Take the time each day to give yourself a few minutes of inner peace and quiet. This will help to ensure that you have a successful meditation journey. By following these tips, you will be able to create a successful meditation journey. From setting an intention before meditating to making the time to practice, these tips will help to ensure that you make the most of your meditation journey. With patience and dedication, you will soon be on your way to achieving inner peace and a more fulfilling life.

Conclusion

Meditation is a journey that can transform your life and bring inner peace and balance. With the right steps, anyone can make their meditation journey successful. The first step is creating a sacred space, which can help you feel more connected and comfortable with your practice. This space should be free of distractions and have calming elements that help you achieve a meditative state. Once the space is prepared, you can begin to focus more on your breath. Breath awareness is essential for meditation, as it allows you to become more present and mindful. Additionally, it can help you enter and maintain a meditative state. To make the most out of your meditation journey, you can also choose between guided and self-guided meditation. Guided meditation allows you to be guided by someone else, while self-guided meditation involves setting your own intention and practice. Both have their benefits, so you can select the one that is best for you. Finally, to ensure success in your meditation, it is important to set an intention before meditating, stick to a routine, and let go of expectations. Every meditation is unique and requires patience and self-compassion. In conclusion, meditation can be an incredibly powerful and transformative journey. By creating a sacred space, focusing on your breath, understanding the difference between guided and self-guided meditation, and setting an intention, you can start to make your meditation journey successful and find inner peace. Join the Realty Banker Network and stay ahead of the competition. Connect with us on Youtube, Facebook, TikTok, Instagram and Twitter. We hope to see you there.

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Understanding the Benefits of a Plant-Based Diet

Are you interested in improving your health and well-being? If so, you may want to consider adopting a plant-based diet. Plant-based diets have been shown to have a number of benefits, including: - Reduced risk of heart disease, stroke, and cancer - Weight loss and maintenance - Improved blood sugar control - Increased energy levels - Improved gut health - Longer lifespan If you're thinking about making the switch to a plant-based diet, there are a few things you need to know. First, it's important to make sure you're getting enough protein. Protein is essential for building and maintaining muscle mass, and it can also help you feel full and satisfied. There are many plant-based sources of protein, including beans, lentils, tofu, tempeh, nuts, and seeds. Second, you need to make sure you're getting enough iron. Iron is important for carrying oxygen throughout your body, and it can also help you prevent anemia. Good sources of iron include leafy green vegetables, beans, lentils, and fortified cereals. Finally, you need to make sure you're getting enough calcium. Calcium is important for strong bones and teeth, and it can also help you prevent osteoporosis. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods. If you're concerned about getting enough nutrients on a plant-based diet, talk to your doctor or a registered dietitian. They can help you create a plan that's right for you.

Benefits of a Plant-Based Diet

There are many benefits to eating a plant-based diet. Some of the most well-known benefits include: - Reduced risk of heart disease: Studies have shown that people who follow a plant-based diet have a lower risk of developing heart disease than those who eat meat. This is likely due to the fact that plant-based diets are lower in saturated fat and cholesterol, and they are higher in fiber and antioxidants. - Weight loss and maintenance: Plant-based diets can help you lose weight and keep it off. This is because plant-based foods are generally lower in calories and fat than animal-based foods. They are also higher in fiber, which can help you feel full and satisfied. - Improved blood sugar control: Plant-based diets can help improve blood sugar control in people with diabetes. This is because plant-based foods are lower in saturated fat and cholesterol, and they are higher in fiber and antioxidants. - Increased energy levels: People who follow a plant-based diet often report having more energy than they did when they ate meat. This is likely due to the fact that plant-based foods are generally higher in fiber and antioxidants, which can help boost energy levels. - Improved gut health: Plant-based diets can help improve gut health. This is because plant-based foods are high in fiber, which is prebiotic that feeds the beneficial bacteria in the gut. - Longer lifespan: Studies have shown that people who follow a plant-based diet have a longer lifespan than those who eat meat. This is likely due to the fact that plant-based diets are lower in saturated fat and cholesterol, and they are higher in fiber and antioxidants.

Conclusion

If you're looking for a way to improve your health and well-being, a plant-based diet is a great option. There are many benefits to eating a plant-based diet, including a reduced risk of heart disease, stroke, cancer, weight loss and maintenance, improved blood sugar control, increased energy levels, improved gut health, and a longer lifespan. If you're not sure where to start, talk to your doctor or a registered dietitian. They can help you create a plan that's right for you. Read the full article

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Veganism and Weight Loss: Achieving Your Goals Without Calorie Counting

Losing weight as a vegan can seem like a daunting task, especially if you're not willing to count calories. However, with the right approach and mindset, it is entirely possible to shed those extra pounds without having to constantly monitor your intake. In this blog post, we'll explore some strategies for achieving weight loss as a vegan without counting calories. - Focus on whole foods. One of the best ways to lose weight as a vegan is to focus on eating whole, unprocessed foods. These foods are typically lower in calories, more filling, and more nutrient-dense than processed foods. Whole foods include fruits, vegetables, whole grains, legumes, and nuts. By filling your plate with these foods, you'll naturally limit your intake of high-calorie foods. Focusing on whole foods is an effective strategy for losing weight as a vegan without counting calories. Whole foods are unprocessed foods that are typically lower in calories, more filling, and more nutrient-dense than processed foods. They include fruits, vegetables, whole grains, legumes, and nuts. When you fill your plate with whole foods, you'll naturally limit your intake of high-calorie foods. Whole fruits and vegetables are low in calories and high in fiber, which helps keep you feeling full and satisfied. Whole grains, legumes, and nuts are also good sources of protein, which can help prevent overeating. Eating whole foods can also help you get the necessary vitamins and minerals your body needs to function properly, this will keep you feeling energized and healthy, and you don't need to count calories as you are providing your body with all the necessary nutrients it needs. By incorporating more whole foods into your diet, you'll be able to achieve weight loss without having to constantly monitor your calorie intake. Instead, you can focus on enjoying your meals and listening to your body's hunger and fullness cues. It's important to note that some whole foods are higher in calories than others, such as nuts, avocados and coconut oil, so still be mindful of the quantity when consuming these foods. - Incorporate more plant-based protein. Protein is essential for weight loss as it helps to keep you feeling full and satisfied. Incorporating more plant-based protein into your diet is an important strategy for weight loss as a vegan without counting calories. Protein is essential for weight loss as it helps to keep you feeling full and satisfied. When you feel full and satisfied, you're less likely to overeat and more likely to stick to your weight loss goals. There are many plant-based protein sources that vegans can incorporate into their diets, such as: - Beans: Beans are a great source of plant-based protein, as well as fiber and other nutrients. Some popular bean options include black beans, kidney beans, and lentils. - Tofu: Tofu is a versatile soy product that is a great source of protein. It can be used in a variety of dishes, such as stir-fries, soups, and salads. - Tempeh: Tempeh is another soy product that is high in protein. It has a firmer texture than tofu and is often used in sandwiches, wraps, and stir-fries. - Seitan: Seitan is a wheat-based protein that is often used as a meat substitute. It can be found in many plant-based meat alternatives. - Nuts and seeds: Nuts and seeds are also good sources of plant-based protein, as well as healthy fats. Some popular options include almonds, chia seeds, and hemp seeds. By incorporating more plant-based protein sources into your diet, you'll be able to stay full and satisfied while still limiting your calorie intake. Additionally, these protein sources are nutrient-dense, providing your body with essential vitamins and minerals, making it a win-win situation for weight loss. It's important to note that it's essential to combine different sources of plant-based protein to ensure that you're getting all the essential amino acids your body needs. Also, be mindful of the serving size and calorie content of the plant-based protein sources you're consuming, particularly nuts and seeds which tend to be higher in calories. - Avoid added sugars and fats. Avoiding added sugars and fats is an important strategy for weight loss as a vegan without counting calories. Added sugars and fats can be found in many processed foods and can contribute to weight gain. They are often added to foods to improve the taste, but they can also add a lot of extra calories to your diet. Added sugars can be found in many foods, such as soda, candy, baked goods, and even some packaged fruits and vegetables. They are often listed on ingredient lists as "sugar," "honey," "corn syrup," or "molasses." By avoiding these foods and reading labels, you can limit your intake of added sugars. Added fats can also be found in many processed foods, such as crackers, chips, and bakery items. They are often listed on ingredient lists as "vegetable oil," "shortening," or "margarine." To avoid added fats, it's best to stick to whole foods, such as fruits, vegetables, whole grains, legumes, and nuts. It's important to note that not all fats are bad for you, some fats like the monounsaturated and polyunsaturated fats found in nuts, seeds, and avocados, as well as omega-3 fatty acids found in fatty fish and flaxseeds are good for your health, but too much of anything can be harmful, it's best to consume them in moderate amounts. By avoiding added sugars and fats, you'll be able to limit your calorie intake and achieve weight loss without having to constantly monitor your calorie intake. Additionally, you'll be able to focus on nutrient-dense foods that provide your body with essential vitamins and minerals, making it a win-win situation for weight loss. - Practice mindful eating. Mindful eating is the practice of paying attention to your body's hunger and fullness cues. It can be easy to eat mindlessly, especially when you're busy or distracted. Practicing mindful eating is an important strategy for weight loss as a vegan without counting calories. Mindful eating is the practice of paying attention to your body's hunger and fullness cues and eating in response to those cues. This approach can help you to avoid overeating and to make healthier food choices. When you practice mindful eating, you take the time to sit down and enjoy your meals without distractions. This means putting away your phone, turning off the TV, and avoiding other distractions that can lead to overeating. By focusing on your food and how it tastes, you'll be more likely to enjoy it, which will help you to feel more satisfied with smaller portions. Another aspect of mindful eating is paying attention to your body's hunger and fullness cues. Before you start eating, ask yourself if you're truly hungry or if you're eating for other reasons, such as boredom or stress. During the meal, check in with yourself regularly to see how you're feeling. Are you still hungry? Are you feeling full? By paying attention to these cues, you'll be more likely to stop eating when you're full, which can help you to avoid overeating. Mindful eating also includes being aware of the nutritional value of the food you're consuming, this way you'll be able to make healthier food choices. It's also important to be mindful of how your food is grown, produced and packaged, this will help you make more sustainable choices. By practicing mindful eating, you'll be able to achieve weight loss without having to constantly monitor your calorie intake. Instead, you'll be able to focus on enjoying your meals and listening to your body's hunger and fullness cues. Additionally, you'll be able to make healthier food choices, which will provide your body with essential vitamins and minerals, making it a win-win situation for weight loss. - Get moving. Getting moving is an important strategy for weight loss as a vegan without counting calories. Exercise can help you to burn extra calories, build muscle, and improve your overall health. There are many different types of exercise that you can do to achieve weight loss. Cardiovascular exercise, such as running, cycling, or swimming, is a great way to burn calories and improve your cardiovascular health. Strength training, such as weightlifting or bodyweight exercises, is also important for building muscle and increasing your metabolism. It's important to find an exercise routine that you enjoy and that you can stick to. Whether that's going for a walk or jog around your neighborhood, joining a yoga or dance class or hitting the gym. The key is to make it a regular part of your routine. Additionally, non-exercise activities such as taking the stairs instead of the elevator or going for a walk during your lunch break can also help you to burn extra calories and improve your health. It's important to remember that weight loss is not only about burning calories but also building muscle, which can help increase your metabolism, making it easier to burn calories even when you're at rest. Exercise also has mental health benefits, it can help reduce stress and improve your mood. This can be especially important when trying to lose weight, as stress and emotional eating can often lead to weight gain. By getting moving, you'll be able to achieve weight loss without having to constantly monitor your calorie intake. Additionally, you'll be able to improve your overall health, increase your muscle mass and metabolism and reduce stress and improve your mood, making it a win-win situation for weight loss. - Get enough sleep. Getting enough sleep is an important strategy for weight loss as a vegan without counting calories. Studies have shown that a lack of sleep can lead to weight gain by affecting hormones that regulate hunger and satiety. When you don't get enough sleep, your body produces more ghrelin, a hormone that triggers hunger, and less leptin, a hormone that signals fullness. This can lead to increased appetite and cravings for high-calorie, sugary foods. Additionally, lack of sleep can also lead to a decrease in your resting metabolism, making it more difficult to burn calories. On the other hand, getting enough sleep can help to regulate your hormones and improve your metabolism, making it easier to lose weight. It's recommended that adults aim for 7-9 hours of sleep per night. To ensure you're getting enough sleep, try to establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Additionally, you can create a relaxing bedtime routine, such as reading, practicing yoga or meditation and make sure that your sleeping environment is dark, cool, and quiet. It's important to remember that weight loss is not only about burning calories but also ensuring that your body is well-rested, so it can function at its best. By getting enough sleep, you'll be able to achieve weight loss without having to constantly monitor your calorie intake. Additionally, you'll be able to improve your overall health, regulate your hormones, improve your metabolism and reduce stress and improve your mood, making it a win-win situation for weight loss. - Be patient with yourself. Being patient with yourself is an important strategy for weight loss as a vegan without counting calories. It's important to remember that weight loss is a journey and it may not happen overnight. It's important to set realistic goals for yourself and to not get discouraged if you don't see immediate results. Instead, focus on small, sustainable changes that you can make to your diet and lifestyle that will lead to long-term weight loss. It's also important to remember that weight loss is not a linear process and that there may be ups and downs along the way. It's normal to have setbacks and slip-ups, but it's important not to let them discourage you. Instead, use them as learning experiences and use them to make adjustments to your plan. It's also important to be patient with yourself when it comes to exercise. Building muscle and burning fat takes time and consistency. You might not see results right away, but if you stick with it, you will eventually see progress. It's also important to be patient with yourself when it comes to your mental and emotional well-being. Weight loss can be difficult and it can be easy to get caught up in negative self-talk. It's important to remind yourself that you're doing your best and that you're on the right path. By being patient with yourself, you'll be able to achieve weight loss without having to constantly monitor your calorie intake. Additionally, you'll be able to improve your overall health, increase your muscle mass and metabolism and reduce stress and improve your mood, making it a win-win situation for weight loss. It's important to remember that weight loss is not a destination, but a journey and it's important to enjoy the journey and be kind to yourself along the way. In conclusion, losing weight as a vegan doesn't have to involve counting calories. By focusing on whole foods, incorporating more plant-based protein, avoiding added sugars and fats, practicing mindful eating, getting moving, getting enough sleep, and being patient with yourself, you can achieve your weight loss goals without having to constantly monitor your calorie intake. Remember that weight loss is a journey, and it's important to take it one step at a time and celebrate your progress along the way.   Read the full article

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Top Seven Diets To Take In Coming Year 2024

Healthy Diets To Take-

Healthy Diets To Take A new year ushers in a wave of fresh starts and new beginnings for countless individuals. For many, this marks a time to forge new paths toward better health—goals might revolve around shedding weight, embracing a healthier diet, or kickstarting a brand-new exercise routine. However, the health ambitions people set often come with strict and unsustainable parameters, leading most to abandon their resolutions within days. To break this cycle, it's crucial to make informed decisions by weighing the pros and cons of various diet trends. This way, crafting lifestyle changes that align with your goals becomes more manageable. Here's a rundown of five diets tailored to specific needs. Keto Diets: Achieving Optimal Health and Well-Being-

Keto Diets: Achieving Optimal Health and Well-Being The Keto-centric diet revolves around minimal carbohydrate intake, substituting it with fats to prompt the body to burn fat for energy. Its popularity among weight-conscious individuals has soared. However, it requires meticulous planning by a qualified expert to prevent health complications while aiming for desired results. Yet, the Keto diet's drawback lies in its unsustainability due to stringent restrictions and high costs. Without careful planning and execution, health issues may arise. Everything You Need to Know About Plant-Based Dieting-

Everything You Need to Know About Plant-Based Dieting- On the other hand, a plant-based diet focuses on foods derived from plants, excluding animal-origin products and processed items. It boasts numerous health benefits, from reducing disease risks to aiding in weight management. However, potential nutrient deficiencies, particularly in Vitamin B12 and Calcium, might surface in the long run. Proper planning becomes essential due to the perishable nature of these food items. Moreover, while plant-based sources offer incomplete proteins, pairing them correctly with grains or cereals becomes crucial. Despite this, a plant-based diet earns praise for its positive impact on the environment, countering the significant footprint of the livestock industry. Exploring the Paleo Diet: A Comprehensive Overview-

Exploring the Paleo Diet: A Comprehensive Overview The Paleo diet mimics the dietary patterns of the Palaeolithic era, focusing on fruits, vegetables, lean meats, fish, eggs, nuts, and seeds while excluding grains, legumes, and dairy. Though rich in protein and fiber, it can lead to nutrient deficiencies, especially in Calcium and Vitamin D. Everything You Need to Know About Intermittent Fasting-

Everything You Need to Know About Intermittent Fasting Intermittent Fasting (IF) involves alternating between fasting and eating periods within a 12-16 hour cycle. Its ease of adherence, weight loss effectiveness, and potential health benefits against insulin resistance, inflammation, and heart disease make it appealing. However, maintaining a balanced diet during eating windows is crucial to reap its benefits, avoiding pitfalls like constipation or lethargy. Mediterranean Diet: Achieving Optimal Health and Wellness-

Mediterranean Diet: Achieving Optimal Health and Wellness The Mediterranean diet, abundant in whole grains, fruits, vegetables, healthy fats, lean meats, and fish, has shown significant health advantages, reducing risks associated with chronic diseases. However, its reliance on fresh foods, nuts, and olives might strain tight budgets unless meticulously planned. The takeaway: Strategies for Achieving Your Dreams-

The takeaway: Strategies for Achieving Your Dreams Ultimately, sustainable, straightforward long-term dietary changes are key. While steering clear of processed foods and sugars is vital, consciously opting for fresh, wholesome choices like fruits, veggies, nuts, and whole grains fosters a healthier lifestyle. Though a plethora of healthy options exists, scrutinizing food labels remains essential, ensuring freshness and minimizing unhealthy additives. Embracing homemade meals while cutting down on empty calories paves the way for a balanced and healthy life. Read the full article

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Vegetarian Tofu Stir Fry Recipe | Healthy and Delicious

Health Benefits of Vegetarian Tofu Stir Fry

Stir-frying is a fantastic cooking technique that allows you to retain the vibrant colors and essential nutrients of vegetables while creating a delicious meal. Our Vegetarian Tofu Stir Fry recipe combines the goodness of tofu, a versatile plant-based protein, with a variety of fresh vegetables to create a balanced and satisfying dish. Tofu, made from soybeans, is a great source of protein, iron, and calcium. It is also low in saturated fat and cholesterol-free, making it a valuable component of a healthy diet. When combined with colorful vegetables, such as bell peppers, broccoli, and carrots, this stir fry becomes a powerhouse of vitamins, minerals, and antioxidants.

Variations

While our Vegetarian Tofu Stir Fry recipe is already packed with flavor, you can customize it to suit your taste preferences and dietary needs. Here are a few variations you can try: - Spicy Tofu Stir Fry Add some heat to your dish by including chili flakes or sriracha sauce. - Teriyaki Tofu Stir Fry Create a savory-sweet flavor profile by using teriyaki sauce as a marinade or stir-fry sauce. - Thai Basil Tofu Stir Fry Infuse your stir-fry with aromatic Thai flavors by incorporating fresh basil leaves, ginger, and garlic. - Sesame Tofu Stir Fry Enhance the nutty flavor by adding toasted sesame seeds or drizzling some sesame oil. - Mediterranean Tofu Stir Fry Incorporate Mediterranean flavors with ingredients like sun-dried tomatoes, olives, and feta cheese (for non-vegans). - Curry Tofu Stir Fry Experiment with spices like curry powder, turmeric, and cumin for a vibrant and fragrant dish. - Ginger-Garlic Tofu Stir Fry Boost the flavors by adding generous amounts of fresh ginger and garlic.

Recipe Card: Vegetarian Tofu Stir Fry

Frequently Asked Questions

Can I use other vegetables in this recipe?Absolutely! Feel free to experiment with different vegetables based on your preference and seasonal availability.Can I use silken tofu instead of firm tofu?While firm tofu holds its shape better during stir-frying, you can use silken tofu if you prefer a softer texture. Just be gentle when handling it.Is this recipe suitable for a gluten-free diet?Yes, the Vegetarian Tofu Stir Fry recipe is naturally gluten-free. Just ensure that the soy sauce you use is gluten-free or substitute it with tamari or coconut aminos.How can I make this dish spicier?You can add chili flakes, sriracha sauce, or a diced chili pepper to add heat and spice to the stir fry.Can I meal prep this recipe?Absolutely! This recipe is great for meal prep. Simply store the leftovers in an airtight container in the refrigerator for up to 3 days.Can I substitute the vegetable oil?Yes, you can use other high-heat cooking oils like avocado oil, peanut oil, or coconut oil as a substitute for vegetable oil.How can I make this stir fry more filling?You can add cooked rice, quinoa, or noodles to make it a more substantial meal.Can I freeze this stir fry?While it's best enjoyed fresh, you can freeze the stir fry in an airtight container for up to 1 month. However, the texture of the vegetables may change slightly upon thawing.Can I marinate the tofu overnight?Yes, marinating the tofu overnight will enhance the flavor. Ensure that the tofu is properly covered and stored in the refrigerator.Can I use frozen vegetables?Fresh vegetables are recommended for the best texture and flavor. However, if using frozen vegetables, thaw them before stir-frying to avoid excess moisture. Read the full article

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The meat industry blocked the IPCC’s attempt to recommend a plant-based diet It’s no secret that climate change discourse is shrouded in obfuscation, disinformation, greenwashing and lies, both outright and of omission. But a recent leak of a draft of the IPCC report released on March 20 has been particularly enlightening when it comes to just how much how delegations negotiate, watered down,…Read more... https://qz.com/ipcc-report-on-climate-change-meat-industry-1850261179