Illustrations depicting the chakras show rainbow-colored symbols extending from the red Root chakra at the base of our trunk to the violet Crown chakra at the apex of our skull. Thank you to Intention Circle member, Lisa, for this question, "If everything is energy and all energy vibrates, why are the chakras fixed?" Your comments and questions always inspire me. I appreciate it so much! Leave me a comment below or email me carolyn@carolynpitts.com. If this content appeals to you, I invite you to join our Intention Circle at IntendWell.US. Every Friday you will exclusive content tailored specifically for Intention Circle members. It is free to join and you may unsubscribe at any time.

What do you notice when you first meet someone? Perhaps their age, gender, height, weight, coloring, clothing? We are biologically wired to constantly scan our environment for potential threats to our safety. It is our human survival instinct to assess and judge other humans. Our brain evaluates the visual input about a person's appearance based on our beliefs, our interpretation of life experiences, and information from sources that we trust. Do I feel safe around this person? Can I trust them? A 16-month study conducted across 10 US hospitals in 2015-2016 surveyed over 4k patients' impression of a physician’s trustworthiness and competence. Over half had a more favorable perception when the doctor was wearing a white lab coat. Another study in 2021 with nearly 500 participants came to the same conclusion. How someone looks seems like important information but what does it really tell us? Anyone can buy a white lab coat. The criteria that we use to evaluate a person’s appearance is subject to change. I could have an experience today that prompts me to reconsider my interpretation of past experiences, which could lead to a change in my beliefs. What’s changed in your belief system? When I was a child, I believed that Santa Claus left gifts under the tree because that’s what my parents told me and I trusted my parents. We can carry a belief for years until a day arrives that the belief no longer serves us. We cannot ignore how someone looks nor can we cannot override our primal instinct to judge their appearance. But understanding how our brain works frees us to notice the assumptions that our brain makes. A beautiful thing about humans us that we can think about our thinking. There is within each of us a divine spark that is our true essence. We embody that divine spark our entire lives regardless of our age of physical appearance. Through every weight gain or loss, outfit change, or bad hair day - our spark persists. In qigong it is called the Dan Tien. In energy healing, we call it the Core Star. I like to practice connecting with other people’s divine spark. Try this the next time you are checking out in a store. Imagine a thread of white light connecting your heart to the clerk ringing up your purchases and see what happens. How does it change your initial perception of them? How do they respond to you?

You are not the person that you were yesterday nor the person you will be tomorrow. You are rivers of scintillating, ever-changing energy. The air in your lungs now will be replaced by your next breath. New blood, bone, and skins cells are being born as old cells die. Food is received, processed, nutrients delivered, and waste expelled. We identify with our tangible body. We can see it, touch it, feel with it. Yet there is so much more to us than what our sense perceive. We radiate energy that can be measured up to 6 feet away although it likely extends even farther. This energetic bio-field is composed of our thoughts and emotions. All energy vibrates at a frequency that is measured in hertz (Hz). Emotions like regret and shame vibrate in the range of 20 - 100 Hz while love and serenity vibrate in the 500-540 Hz range. High-vibe emotions feel good; low-vibe emotions—not so much. My transition from chronically low-vibe to chronically high-vibe began with observing my thoughts. I noticed that much of the time I was reliving events from the past as my inner critic complained that I should have handled the situation differently. As the unfairness of it all dredges up another unpleasant memory I begin to stew in a chowder of low-vibe emotions. One irrefutable truth about the past—it can’t be changed. When I wasn’t reliving the past, I was worrying about the future; spoiling a perfectly satisfying present with unlikely worst case scenarios. On irrefutable truth abut the future—we don't know what will happen. With practice I trained my brain to live in the present even when it is not all unicorns and rainbows. The frigid wind that steals my breath away today only enhances my pleasure of the soft breezes caressing bare skin in summer. Gurgles of empty stomach in this moment will make a full belly more pleasing. The present deserves our undivided attention. As I appreciate my life in the moment, my vibration rises. To raise your vibe, begin by observing your thoughts. Notice how thoughts connect to emotions. Redirect your focus when unproductive thoughts steal your joy. Thank you for reading. If you enjoy this content, I invite you to join our Intention Circle by completing the information below. Circle members receive free bonus content every week. If you have comments or questions, send an email to carolyn@carolynpitts.com.

With polarization on the rise, wouldn't it be handy to know how to win an argument with anyone about anything? Try this approach the next time you butt heads with someone. Step 1 Listen Listen to what the other person is saying - really listen. Because you need to remember the main points that they are making for the next step. If your brain is shifting through possible comebacks that you will launch into as soon as they stop speaking, then you aren’t paying close enough attention. Step 2 Summarize When the other person stops speaking, summarize your understanding of their main points. Maintain a neutral tone and resist the urge to scoff or roll your eyes. Ask the other person whether they agree that you summarized their perspective accurately. It could look something like this — “So if I understand you, an army of evil clowns is coming from outer space to take over the world. Did I get that right?” Notice that I didn’t say I agreed or disagreed with their viewpoint. I just restated my understanding of what they said. Step 3 Move Forward or Go Back Now this is where the discussion can go in different directions. Ideally, they will explain “Yes - you got it!” in which case move forward to the next step. But there’s a chance that they will reiterate their perspective. Perhaps they aren't satisfied with your summary or they weren’t listening to you. Either way repeat the first two steps until they agree that you have summarized their perspective accurately. True story - I have watched people go at each other with so much enthusiasm (and so little listening) that they didn't realize that they were saying the same thing. I confess that it was kinda fun to say, “You know you guys are vehemently agreeing with each other, right?” Step 4 List Areas of Agreement and Explore Differences List areas where your perspectives overlap. and gently mention where your perspective differs. You could say — “I agree with you that clowns are scary but I don't know if they ride around in space ships. Don’t clowns usually drive tiny cars with amazing seating capacity?” Once people feel heard and understood, they may be ready to entertain other perspectives. But that doesn’t always happen. Our opinions are formed from: Our beliefs - often subconscious and formed in childhood The meaning that we attribute to our life experiences Information we receive from sources that we trust All of these sources are unique to the individual so of course we are going to have different perspectives. Let’s take the example of someone who has worked hard all their life and attained a comfortable life style. They believe that hard work pays off. On the other hand, someone who has worked hard all their life and still struggles to pay their bills may not believe that hard work pays off. Which one is right? They both are! Despite holding two distinctly different opinions and both are right. Also, these aspects are subject to change. I used to be a perfectionist (ask anyone who worked with me). My need for perfection stemmed from my belief that mistakes were to bad. Only after some deep inner work did I become aware of this subconscious belief from my childhood. Then I was able to release it. I used to believe that weight loss was a simple balancing of calories in / calories out through diet and exercise because that's what the textbook for my Health Coach certification said. It was information from a source that I trusted plus it seemed logical. But in the decades since 1997 numerous studies have shown that weight loss is much more complicated. To help my clients, I had to learn new perspectives on weight loss. Reframing Winning How do you win an argument with anyone about anything? By reframing winning. It feels good when other people agree with us. But why is that? I think it goes back to our survival instinct. Humans form communities for communal safety and mutual benefit. Knowing that the other members of our community share our perspective reinforces our sense of safety. If I disagree with other members of my community, the tribe might vote me out or bonk me on the head. But modern society is different. If my neighbor votes for a different candidate or has a different opinion about what books should be on the shelves in our local library, my physical safety is not at risk. I don't need other people's validation to reassure me I am right. My opinion is true for me just as their opinion is true for them. Your power is not in your ability to get other people to see the world the same way that you see it. Your power lies in feeling comfortable with your truth without seeking validation from others … and being open to changing your mind.

Welcome to cold and flu season (or should I say cold, flu, Covid, and RSV season?) I want to share a simple energetic self-care technique to boost your immune system in 1 minute. Before diving in, let's address a common misunderstanding about how the immune system functions. I'm going to divide this simple explanation into 2 parts - first line of defense and full frontal attack. First Line of Defense Viruses (bugs) enter our bodies through openings such as our nose, mouth and ears, settle into the first hospitable location they find and start reproducing. The immune system, which is always patrolling our body, detects foreign invaders and launches the first line of defense. If the bug settled in our nasal cavity, the immune system cues mucus production. The bugs become trapped in globs of mucus, which are expelled when we blow our nose. If the bug embeds itself in the lining of our throat, the immune system cues the production of mucus in our throat as well as the destruction of inhabited tissue. Strands of dead tissue tickle our throat. When we cough, the bugs are forcibly ejected. The lining of our throat is going to feel raw and sore until our body replaces the damaged tissue. Sometimes the immune system will turn up the thermostat making our bodies uncomfortably warm for bugs. A stuffy nose, sore throat, cough and fever can make us feel pretty rotten but it’s for a good cause. It's our body's way of combating viruses. Full Frontal Attack While the first line of defense is underway, the immune system has been preparing for a frontal attack by training T-cells. These cells go door-to-door rousting out the remaining bugs. If our body has encountered this strain of bug before, it know exactly how to eradicate it. But if the bug is unfamiliar, the immune system needs more time to plan its attack. Have you ever felt like you were getting sick but the next day you feel fine? Your body may have just defeated a bug that you caught in the past. And that is why viruses are always mutating. So when I start to feel icky, I don’t say “Oh, no! I’m getting sick!” I say “Thank you immune system! What can I do to support you?” Hydration is important because it takes moisture to manufacture mucus. Rest is also important because your body can direct more energy toward defending itself. If you follow my content you know that thoughts and emotions are energy. Anxiety and low-vibe emotions like anger drain energy away from the immune system. Add Thumping to Your Daily Routine For some energetic self-care add thumping to your daily routine. The thymus, spleen, and liver are important components of the immune system. Use the flat palm of one hand to thump each area for about 15 seconds. The thymus is in the center of the upper chest below the throat. The thymus “trains” T-cells to respond to pathogens in the body. Say out loud or to yourself, "My loving thoughts keep my immune system strong." The spleen produces white blood cells and antibodies. Lift your left arm and thump down and up the side of your rib cage a few times to wake up the spleen. Say out loud or to yourself, "I am safe. All is well." Repeat on the right side to give your liver a boost. The liver detoxifies the body, particularly antigens in the digestive tract. Say out loud or to yourself, "Every molecule of my being is functioning perfectly." Offering these organs a little encouragement every day keeps the energy flowing. Remember - you are as healthy as you believe that you are!

Nutritional yeast (also known as “nooch”) is a staple in my kitchen. Unlike the yeast used in baking or brewing, nutritional yeast has been through a pasteurization process that de-actives its fermentation properties. While I used to have to buy it at a health food store, nowadays most grocery stores carry it. Of the brands available, I use Bragg or Bob's Red Mill. Before we became empty nesters, I bought nooch in bulk. Before I show you how I use it, let me explain why you will want to try it even if you aren’t vegetarian or vegan. Nutritional yeast is...well, nutritional! First, it is a rare plant-based source for all 9 of the essential amino acids. These are proteins that our body must get from food because it cannot produce them itself. Additionally it It is loaded with B vitamins: B1 can help manage anxiety, improve sleep, produce energy and regulate appetite B2 produces energy and regulates cell growth B3 lowers cholesterol and surpasses inflammation B6 supports the functioning of the nervous and immune systems B12 forms red blood cells, reduces arthritis symptoms, improves memory, reduces depression A serving of nooch has 5 grams of protein (but none of the fat found in meat). Finally, it is low in sodium. OK, so what can you do with nooch?? Nutritional yeast has a cheesy nutty flavor so it is often used in plant based cheeses. Added to soaked ground cashews, it substitutes for ricotta cheese for my vegan lasagne. It’s essential for vegan mac-and cheese. I sprinkle it on top of pasta in place of grated parmesan. Long before I adopted a plant-based diet, I was buying nutritional yeast to sprinkle on popcorn. Stirred into polenta, risotto or scrambled tofu it adds a cheesy note. Nutritional yeast thickens soups and chilis. It’s tasty sprinkled on roasted vegetables like potatoes, cauliflower, and roasted Brussels sprouts. Next time you reach for the cheese, add (or substitute) nooch instead. If you enjoy this content, I invite you to join our Intention Circle to receive free bonus content created exclusively for Circle members by entering your email address at IntendWell.US. I promise not to flood your inbox of sell your information.

In recent weeks we have been exploring perceptions through questions like “Why do we fear what we fear?” In this video we will dive into how our health is impacted by our perceptions of physical wellness. Let’s start with a study that involved 84 housekeeping staff at 7 different hotels. The researchers started by collecting health data from the participants. They measured their: Weight Blood pressure Waist-to-hip ratio Body mass index Percent body fat (using bioelectrical impedance analysis) Participants were interviewed about their health habits such as what they ate and consumption of sugar, caffeine, and alcohol, nicotine use and amount of exercise. Even though the tasks these employees performed (such as cleaning bathrooms and changing bed linens) for 5 to 7 hours a day is strenuous physical activity, over 66% of the participants reported that they did not exercise regularly because their perception of exercise involved going to the gym. Next the researchers told the participants at four of the hotels (the Informed Group) that the movement required by their job exceeded the CDC’s recommendations for an active lifestyle. Their work activities counted as exercise. They were given handouts showing the estimated caloric expenditure for various tasks. Participants at the other hotels (the Control Group) were only told they would get health improvement feedback at the conclusion of the study. Over the next 4 weeks, management at each hotel ensured that the participants’ workload stayed steady. In other words, all the participants maintained the same activity level at work. Their health habits stayed steady, too. No surprise there - we all know how difficult it can be to change eating habits or give up nicotine, alcohol, caffeine or sugar. Although the Informed Group did not change their physical activity outside of work, their perception of exercising regularly doubled— because they viewed their work tasks as exercise. The Informed Group experienced significant improvements in every physiological measure. Mean weight dropped nearly 2 pounds. Mean blood pressure dropped from 130/80 to 120/75. Keep in mind - this is over a 4 week period. The authors of the study concluded that how we feel about our health has a measurable effect on our physical body. “…it is time for all of us to explore more direct means of controlling our health, such as pursuing mindfulness as a tool to actively and deliberately change our mind-sets.” If you are feeling skeptical, this is just one study showing that our physical body changes based on what we believe. In a study out of Japan, researchers told participants that were rubbing their arms with leaves from a plant similar to poison ivy. Even though the leaves were harmless, all 13 participants had a reaction consistent with contact dermatitis. In a 2013 study reported in the New England Journal of Medicine, patients diagnosed with a medial meniscus tear experienced the same level of pain relief up to 12 months later regardless of whether they had arthroscopic surgery or sham surgery. Their knee felt better even if all the doctor did was put them to sleep and cut incisions but did not perform the full procedure. So what do you think? If you watched my video “I Judge People” you know that our perceptions are shaped by our experiences, our interpretation of those experiences, and how we feel about ourselves. These are not fixed aspects — they can - and do - change. I believe that we create our own reality. How we perceive our health is how it is. Here’s links to the source material if you want to read it for yourself. Mind-Set Matters: Exercise and the Placebo Effect Challenging Received Wisdom: Antidepressants and the Placebo Effect Arthroscopic Partial Meniscectomy versus Sham Surgery for a Degenerative Meniscal Tear If this content appeals to you, I invite you to join our Intention Circle by entering your email address at IntendWell.US. It’s free and you receive bonus content available only to Circle members.

If you think about it, all life moves in cycles. The moon waxes and wanes. The tides roll in and flow out. Leaves are bright green in the spring, lush in the summer, aflame with orange in autumn before they float down making a mess all over your yard. Hours in a day, days in a week, months in a year are human constructs derived from these cycles in nature. Our lives shift between joys and sorrows. The pleasures of time spent with loved ones. Mourning their absence when they are not with us. Human civilization moves in cycles, too. The rise and fall of the Roman expire. The Dark Ages and the Renaissance. Ecclesiastes 3 tells us: To every thing there is a season, and a time to every purpose under the heaven: 2 A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted; 3 A time to kill, and a time to heal; a time to break down, and a time to build up; 4 A time to weep, and a time to laugh; a time to mourn, and a time to dance; 5 A time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing; 6 A time to get, and a time to lose; a time to keep, and a time to cast away; 7 A time to rend, and a time to sew; a time to keep silence, and a time to speak; 8 A time of love, and a time of hate; a time of war, and a time of peace. The Buddha taught that clinging to what is -- trying to keep things the way that they are -- leads to suffering. Unnecessary suffering...because the wheels of change are constantly turning and resistance is silly. (OK maybe he didn’t use that exact word but you get his point.) Taoism counsels flexibility. Making peace with the cycles. In the yin-yang symbol we see darkness and light each flowing into and following the other. Everything is relative. Light only exists in its contrast to darkness. Without darkness, there would be no light. Notice that each section contains a dot of the other. To me this is a reminder that things are never fully one or the other. Even when the cycle is mostly dark, there is a seed of light that will spring forth a cycle of mostly light. And that cycle of light contains a seed of dark that will spring forth again in its time. After all, the Dark Ages weren’t all dark. The printing press, spinning wheel, compass, and  - thank you very much - eyeglasses were invented during that time. It is essential to remember that while each cycle proceeds at a different pace — it never stops moving. If you are feeling bereft at the state of the affairs in the world right now know that we have been here before and we will not stay here As Lee Harris sings in the song There is Light Here, “Even in the darkness stars shine starlight.” So let me remind you  — you can choose where to direct the energy of your focus. If you feel like the world is going to hell in a hand basket, I urge you to look up. There is light there. Wishing you peace and love.

Through the Eyes of a Cat My cat, Maxx and I have very different perspectives of the house that we live in together. With his eyes about nine inches above the floor, Maxx’s world is full of legs - chair legs and human legs. His happy places include the highest perch on the cat tree and the cat bed under my desk. From my elevated vantage point I have a distant relationship with legs of any kind be they wood or bone. I can pretend that tumbleweed of cat fur rolling across the rug is just a trick of the light. Spending time in my happy place does not involve climbing up the cat tree or scotching under the desk. Scientists tell us that humans and cats see light differently so — if Maxx cared enough — we could have a spirited discussion about the color of the bedspread. And while Maxx regularly sniffs the tail of our other cat, Luna, that’s a hard pass for me. One house. Two viewpoints. Which perspectives is the right, correct, and proper one? Who has the most accurate perceptions — Maxx or me? If you said we both have valid perspectives - ding, ding, ding - you are right (at least from my perspective). Since our perspectives are a product of our experiences, and we all have different experiences we cannot help but have different perspectives. Accepting that Maxx’s view of the world is true for him helps me accept that my reality is uniquely my own. It would be comical to insist that Maxx adopt my perspective of the house, don’t you agree? Change the Frame Frames matter. When I submit artwork to a gallery, they want to see a photo of the piece that includes the frame. The right frame complements the artwork’s mood and color palette. The wrong frame…doesn’t. Reframing is a technique to view a situation from a fresh perspective. Say these statements aloud— 1. I have to go to the grocery store. Consider for a moment that some people live in food deserts or have a limited budget forcing them to rely on cheap fast food. Then say - I can go to the grocery store. 2. She’s so rude. Consider for a moment that her behavior stems from how she is feeling about her life and has nothing to do with you. Then say - She must be having a rough day. 3. I need to clean the house. Consider for a moment all the people displaced by violence and natural disasters. Then say - I get to clean my house. 4. I have a brain like a sieve. Consider for a moment that no one is perfect. Perhaps your brain was momentarily distracted or you would benefit from some energetic self-care. Then say - I forgive myself for forgetting. Did you notice any energetic shifts in how your body felt between the two versions? Play with reframing your perspective when you catch yourself using words like ‘should’ or feeling judgmental towards yourself or others. Reframing Exercise For this exercise, send a few moments observing a tree. Look at an actual tree if you can but a picture is perfectly fine. What do you notice about the tree? What words would you use to describe it? What does a tree represent to you? Now, tap into your imagination and try to see the world from the perspective of a squirrel. Describe what a tree represents to a squirrel. Imagining a situation from the viewpoint of another helps us to release self-defeating judgments, broaden our perspective, and strengthen inner peace.

The Power of Perceptions and How They Are Formed In this post we continue exploring the power of our perceptions in shaping our view of reality. If you haven't already, you may want watch the video "I Judge People. Do You?" first. If this content appeals to you, I invite you to join our Intention Circle at IntendWell.US . Picture me as a small child climbing up to the dinner table surveying each dish in turn. As soon as I identify boiled Brussels sprouts, my little child brain interprets danger. In my childhood home, I was expected to eat everything that Mom put on my plate. Years later I was enjoying dinner with my book club when someone at the table insisted that we order enough roasted Brussels sprouts appetizer for everyone. When the order arrived she insisted that everyone try them. (OK - even as an adult, peer pressure is a thing.) I spooned out the smallest possible serving and clutched my water glass. Well, you know what happened. Roasted Brussels sprouts are a standard appetizer on menus everywhere because they are delicious! Why do you think that you think what you think? After we calm down enough to reengage the prefrontal cortex, what happens next is a highly individualized and emotional activity shaped by the interweaving of our beliefs, values, social conditioning, sense of self, and especially our unique past experiences. Belief: a belief is our interpretation of what a past experience meant. Beliefs do not require facts or external validation. It is our personal “truth” because it happened to us. I believed that Brussels sprouts tasted terrible because my Mom served them boiled — yuck! But beliefs can change when we are receptive to new encounters. Values: our values are shaped by our beliefs, which means that values can change as our beliefs evolve. Someone who achieves a prosperous lifestyle after laboring long hours for many years values hard work because they believe that hard work pays off. But that is not a universal perspective. Someone who struggles financially despite working hard all their life has different beliefs and values because their experience was different. Social conditioning: these are expectations of our tribe concerning dress, food, individual behavior, and relationships with others. Talking during a movie, for example, violates my expectations of acceptable behavior but plenty of people do it. Once a friend commented to me that there are certain outfits that look ridiculous on an older woman. A 2004 study out of the UK concluded that patients are more likely to trust a doctor wearing a white lab coat. Sense of self: this is our perception of the characteristics that define us. Are you comfortable with how you see yourself or do you have a list of things you want to change? Research from 2022 revealed that we are more likely to judge other people’s bodies if we are dissatisfied with our own. If you wish your stomach was flat, you may feel critical of people with poochy bellies. Past experience: our life experiences are particularly powerful in shaping our perceptions — even childhood memories buried deep in our subconscious. Many of the over 70 million pet dogs in America are considered members of the family. Some dog owners throw birthday parties replete with cake and pointy hats. But 1 in 9 Americans suffer from cynophobia, which is an overwhelming fear of dogs arising from a frightening encounter with a canine usually during early childhood. The fear persists even if they do not consciously recall the experience. Children growing up in the same household have different recollections from childhood just as Janet and I have different perceptions of our lunch together. My brother has pet snakes but I cannot imagine intentionally inviting a snake into my house. This may be the result of my mother’s reaction when a barefoot 5 year old me nearly stepped on a copperhead in our backyard. How we perceive our world is how it is. Our rational prefrontal cortex is not as logical as we like to imagine. Our beautifully unique “truth” is subject to change. If Janet wants to move past her initial judgments, she could start by exploring her beliefs, social conditioning, and sense of self upon which they are based. Our beautiful prefrontal cortex is self-aware; it can think about its thinking. With an air of curiosity we can ask observe why do we disapprove of what we disapprove of? Why do we fear what we fear? Why do we think that we think what we think? When we understand the source of our perceptions, isn’t it curious that throughout history humans been willing to demonize — or worse—anyone who didn’t see the world their way? Journaling is a wonderful tool to explore what these aspects of our psyche teach us about ourselves. Then we can use the neuroplasticity of our brain to abandon beliefs that no longer serve us and find our new truth.

The more I learn about biology, the better I understand human behavior. On the outside we are these highly evolved creatures soaring above the clouds in heavy metal air ships. On the inside, though, part of us is still a prehistoric primate just trying to survive another day. Ancient humans relied on a primitive reflex-oriented brain (because as ancient humans, that’s all the brain they had.). Our ancestors' survival instinct would spur their body into action without their conscious awareness. They didn't have the time (or mental capacity) to consider options before reacting. Human brains have evolved. Our larger foreheads house a prefrontal cortex, which we can choose to use to weigh alternatives and envision creative solutions. This is an add-on feature — like a sunroom built on the rear of a house— while we continue to use our original primitive reflex-oriented brain as the front door. Without our conscious awareness, our brain continuously runs the same 3-step program designed to keep us alive. 1. Select: choose what to notice 2. Identify: determine what it is 3. Interpret: decide what it means to us, particularly in regard to our safety Although human brains have evolved this lovely prefrontal cortex, it lacks the processing speed of the original model. So when we feel threatened, our survival instinct reacts while the executive function is still sifting and sorting options. This is why we are more likely to knee-jerk react than to compassionately respond when we don’t feel safe. So, what do you think? Do you judge people? I welcome your thoughts in the comments.

Healthy Sources for Protein Happy World Vegan Day! The first World Vegan Day was celebrated on November 1, 1994 to recognize the 50th anniversary of The Vegan Society. The hands down number 1 question people ask me when they find out I am vegan is, “Where do you get your protein??” Protein is an essential nutrient for health. I think of protein as our body’s building blocks because it supports cellular growth and repair. There seems to be a widespread perception that meat is the primary (only?) source of protein. Just the other day a friend told me that her granddaughter doesn’t like to eat meat. She would be quite satisfied with a vegetarian diet. But because her granddaughter wants to run on the school track team, the family is on a mission to find meat dishes that she will eat. I understand my friend’s concern that her granddaughter consumes enough protein. Athletes have higher than average protein requirements. So, how much protein should you eat? The basic calculation is your weight in kilograms times 0.8 or your weight in pounds times 0.36. I weigh 136 pounds so my recommended daily allowance (RDA) for protein is 49 grams. The USDA has an online calculator that takes into account age and activity level. Where do I get my protein? So many delicious options! Unless you are as geeky about nutrition as I am, your beliefs about food may be shaped by messages in the media. Campaigns funded by the meat and dairy councils are designed to appear more like nutritional advice than advertising leading many people to believe meat, milk, and eggs are essential to good health. Let’s compare the protein content of a hamburger to a tofu veggie burger. According to the University of Rochester Medical Center nutrition facts, a 3 oz ground beef patty, 85% lean meat / 15% fat, patty, pan-broiled has 22 grams of protein. That’s 40% of the RDA for me. For comparison, the tofu veggie burger from Hodo (which happens to be what I have on hand) has 19 grams of protein and 39% of my RDA for protein. Now let’s look a little closer at these two options -- The hamburger has 3.93 grams of saturated fat and 0 grams fiber. The veggie burger has .5 grams of saturated fat and 1 gram fiber. So while the amount of protein is comparable, the hamburger has significantly more saturated fat. Back in July, I shared my recipe for overnight oats. I use rolled oats, flaxseeds, chia seeds, pea milk, and almonds. A serving has 26 grams of protein or 53% of my RDA in one meal. Plus my recipe provides 21 grams fiber. Pea milk has almost the same amount of protein as dairy milk, but 1 gram less saturated fat and a tad more fiber. In August I shared my recipe for kale and quinoa salad. In the video I used blueberries but this time of year I switched to apples, which gives me 23% of my RDA for protein. Also in the video I mentioned that I use the other half of the quinoa for a bowl combining beans and roasted vegetables. The vegetables vary depending on what I have on hand. Here’s what I fixed last night - quinoa, lettuce, roasted sweet potato and broccoli, sliced avocado, and black beans in the Instant Pot. With over 20 grams of protein, that's 42% of my RDA in one bowl. A 2017 article in the New York Times reported that most Americans consume about 100 grams of protein a day - that's nearly double the RDA for most of us. Although athletes - like my friend’s granddaughter - have higher protein requirements, they can easily achieve their RDA on a plant-based diet. Shoutout to my dear friend, athlete, and fellow vegan Nancy who is running two half-marathons in the next 6 months. Nancy told me about the book The Plant-Based Athlete: How the World’s Top Performers Achieve Optimal Results. This book is full of examples of professional athletes who saw marked improvement in their performance after removing animal products from their diet. Another thing people say to me is “O! I could never give up … insert favorite meat item.” OK, well don’t. For me the conversion to a plant based diet didn’t happen overnight. I just ate flesh less and less often. I never felt like I was making some huge sacrifice. The less meat I ate the less I wanted it and the less I enjoyed it when I ate it. Fried oysters was the last thing to go. It just didn’t taste as good to me anymore. While the goal of this post is to inspire you with plant-based proteins, I feel the need to share the risks associated with eating animal products. My mom once asked me, "Why do you eat a plant-based alternative to bacon? If you want to eat something that tases like bacon, just eat bacon." In 2015, the World Health Organization classified red and processed meat - like bacon, sausage, deli meat, hot dogs - as a Group 1 carcinogen. According to the paper “Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality” published in the Journal of American Medical Association (JAMA) in Sept 2020, “Replacement of 3% energy from animal protein with plant protein was inversely associated with overall mortality (risk decreased 10% in both men and women) and cardiovascular disease mortality (11% lower risk in men and 12% lower risk in women). In particular, the lower overall mortality was attributable primarily to substitution of plant protein for egg protein (24% lower risk in men and 21% lower risk in women) and red meat protein (13% lower risk in men and 15% lower risk in women).” I hope I have inspired you to add more plant-based meals to your diet. If you want to learn more, check out the Physicians Committee for Responsible Medicine or the Vegan Society.