Just over half of all Americans owned stocks in 2019, according to a Gallup poll. Unfortunately, 35% of Americans don't have any equities and thus have no exposure to the market.

With the stock market experiencing major ups and downs in recent weeks due to the COVID-19 pandemic, it may seem odd to read an article that laments the fact more Americans aren't invested. But even in times of economic uncertainty, and even when the market falls, investing in stocks is still your best bet if you want to build wealth.

In fact, it is very difficult (and perhaps impossible) for the average person to build a big enough nest egg without putting a substantial amount of money into the stock market.

Image source: Getty Images.

While there are times when the market goes down, including in recent weeks, historically it has performed better than most other types of investments.

In fact, in a stock-heavy investment portfolio, you can reliably expect around a 7% annual return over timeafter accounting for inflation.This doesn't necessarily mean you'll make 7% in a particular year. Some years you may lose money, and in others you'll make more. But over the long term, expecting a 7% average annual return is reasonable given past market performance.

If you opt out of investing in stocks, though, or you invest only a small percentage of your portfolio in them, your projected returns are likely to be much lower. That means you have to save a whole lot more.

In fact, the table below shows how much more you'd have to invest per year to save $1 million by age 65, assuming you started at age 30.

Annual Return

Amount You Need to Save Annually

2%

$20,050

3%

$16,575

4%

$13,600

5%

$11,075

6%

$8,975

7%

$7,250

Table calculations: Author.

For most people, even saving $7,250 a year is a challenge, and putting aside more than $20,000 is downright impossible. To ensure you can build the necessary nest egg while saving an affordable sum, you simply have to put your money to work for you. That means investing in the market and earning a reasonable rate of return.

While you need money invested, you don't want too much -- you must balance risk with reward. A diversified portfolio that includes stocks and other investments is the best way to ensure you'll have enough in your later years.

The level of risk you should be exposed to varies depending on how soon you need the money. If you're retiring soon, you don't have time to wait out market downturns, so you'll want less money in stocks. If you're retiring decades from now, you'll want to invest more money in the market since you have a longer timeline for your investments to grow.

One good technique for deciding what percentage to put into the market is to subtract your age from 110. If you're 20, you should have 90% of your portfolio in the market; if you're 80, you should have just 30% in stocks.

Maintain this asset allocation even during volatile times and keep investing (and holding solid investments) even during market downturns. By buying and holding over the long term, you maximize your chances of earning or exceeding a 7% average annual return.

If you're among the minority of Americans with no money in the stock market, you should change that. And if you have some funds invested, but not enough, you may also want to consider re-allocating your assets. You don't need to wait until the market stabilizes or hits bottom, since there's no reliable way of timing it.

While it can be scary, and there is a risk associated with investing, there's also a downside to keeping your money out of the market. It may be safe, but it's unlikely to grow enough to give you the nest egg you need.

Don't pass up the chance for a secure future as a senior because of your fear of investing, even during these scary times.

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Why You Need to Invest to Save Enough for a Secure Retirement - The Motley Fool

Q. I have annuities in my retirement accounts. I hope to use the interest earned as spending money when I retire, which will be after I reach the age of 59 1/2. Will the interest be taxable in the state of New Jersey?

Counting it down

A. As with many tax issues, It depends.

Were going to assume that when you say annuities in retirement accounts, you mean youre holding an annuity purchased inside your IRA. This is called a qualified annuity.

The key is the source of the funds in the IRA annuity, said Howard Hook, a certified financial planner and certified public accountant with EKS Associates in Princeton.

He said if the funds in the IRA came from a rollover from a 401(k) plan, then the interest would be taxable for both federal and New Jersey purposes, Hook said.

That is because the contributions originally made into the 401(k) plan were tax deductible for both federal and New Jersey purposes so all the distributions are taxable, Hook said.

Interestingly enough, certain contributions to retirement plans are not tax deductible for New Jersey purposes, he said.

For example, if the funds were a rollover from a 403(b) plan, then a portion of the distribution would not be taxable because New Jersey does not allow a tax deduction for contributions into a 403(b).

Same goes if the original contributions were IRA contributions. New Jersey does not allow a tax deduction for those either, Hook said.

If the annuities are not IRA, the answer is different. These would be called non-qualified annuities.

If you indeed withdraw just the interest from the annuity, then you would only pay tax on the interest, Hook said. The interest would be subject to both federal and New Jersey income tax.

Email your questions to Ask@NJMoneyHelp.com.

Karin Price Mueller writes the Bamboozled column for NJ Advance Media and is the founder of NJMoneyHelp.com. Follow NJMoneyHelp on Twitter @NJMoneyHelp. Find NJMoneyHelp on Facebook. Sign up for NJMoneyHelp.coms weekly e-newsletter.

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How will my annuities be taxed by N.J. after I retire? - lehighvalleylive.com

Sound therapist and meditation teacher Sara Auster. Courtesy Sara Auster

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Sound therapist and meditation teacher Sara Auster has worked in mindfulness for more than 10 years, leading yoga and meditation sessions and sound baths. Sound baths are therapeutic experiences that use sound to restore and nurture the mind and bodythink soothing, resonant, and gentle sounds that lull participants into a meditative state.

Auster, 41, is one of the preeminent voices on sound baths as the author of Sound Bath: Meditate, Heal and Connect Through Listening. She has held one-on-one sound baths as well as sessions for groups of as many as 10,000 people in venues such as Madison Square Garden and at events like SXSW and the Sundance Film Festival.

At a time when people are more homebound than ever during the Covid-19 pandemic, Auster is offering free sound baths three times a week on Instagram Live.

As the awareness and desire for sound baths grows, I continue to explore ways to engage with people beyond in-person events and recordings, Auster says. In a time of crisis, my first thought is usually, How can I help? The answer to that question in this particular moment inspired me to start a live virtual offering.

Auster, who is based in New York, says she has been moved by the response from participants who tune in from all over the world, including from Japan, France, Australia, and more. Auster says several corporations have also requested private virtual sound baths to help their teams de-stress.

We are in an unprecedented state of anxiety and unknowns. Ive long seen the effect that sound baths can have on people to calm the mind, release stress, and invite in compassion and connection, she says. Sound is a way to connect with joy and happiness and also pain and suffering, vulnerability, and uncertainty. In getting quiet together, and listening, we forge a connection, no matter where we are.

Auster shared some of the things that make her happy, and what shes doing to cope with the stress of the pandemic.

The perfect meal at home is anything made by my husband, Alex [Falk, who is also a sound therapist]. Hes an amazing chef.

If I were to buy a piece of art, it would be... Dissolve by James Turrell.

The best book Ive read in the last year is... The Art of Gathering by Priya Parker.

A passion of mine that few people know about is... collecting vinyl.

The thing that gets me up in the morning is... my work [and] my husband.

A person who inspired me to do what I do is my parents.

If I could have a drink with anybody, anywhere, it would be... I dont drink [but] if I dida scotch with [Zen philosopher and author] Alan Watts.

The one thing Im doing more of to help me get through this difficult time is adding an additional hour to my daily meditation practice.

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Worldwise: Sound Therapist Sara Austers Favorite Things - Barron's

Praise for Wendy De Rosa & the Intuitive Healer Training Program

Past students RAVE about the Intuitive Healer Training Program. This is the most in-depth, evolutionary, supportive, and powerful training and certification course of its kind. But you dont have to take our word for it

Im weaving the tools into my therapeutic work with my clients.The tools Im learning within the program are helping to heal me at such deep levels. And, Im weaving them throughout my therapeutic work with clients. I appreciate your work and your teachings! Meryl Fields, MFT, California

A commitment to my intuitive knowledge.As a result of taking the Intuitive Healer Training Program, I see the importance of connecting to Divine source throughout the day. I seal myself (energetically) when I am about to spend time around draining people or in negative situations. I take care of myself and remove myself as a way of getting what I need. I have much gratitude for my gifts, commitment to my intuitive knowledge. I have gotten to know my body energetically and have a deeper appreciation for the support I can feel and sense in the universe Beth DeGennaro

Im connected to the Divine and to my light.I feel like I am a better, healthier, kinder, more gentle and compassionate person having gone through the training program. I am connected to the Divine, to grace, to my light. Wendy, I have so much gratitude for you. You are such a light! Such a gift and I feel so deeply blessed and honored to have you in my life. Meryl, Connecticut

I own my emotions, energy and power, now.I feel so peaceful in my skin compared to what I used to be. I own my emotions now. I can feel extreme anger and within a few minutes, let it go. I also own my power. I used to avoid challenging and difficult conversations. I also own my energy and I can tell what is not mine. Yvette Herbert

I have the tools now to establish energetic boundaries.Im owning my voice much more. Though my family of origin canand doesstill trigger me, Ive now got tools to help me establish energetic boundaries.. Im owning my power to choose how much to give to others.. I have acknowledged, cried, and worked to release past wounds that got completely overlooked in the pasteven though Ive done decades of therapy. My intuitive sense can be harnessed, instead, as a gift and I can learn how to protect my energy. Anonymous

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The Intuitive Healer Training Program | Wendy De Rosa's ...

Dozing off on a plane and waking up in France or Spain is a treat when we can make it happen, but sometimes there are circumstances when vacation travel isnt feasible. In times of stress and uncertainty (like now), when you need to unravel that knot of tension in your shoulders and destress, home is often the best place to be. Though a forced staycation may not be what you dreamed of right now, its more important than ever to practice social distancing and do your part to contain the coronavirus pandemic. These eight ideas will help you make the most of your time at home by turning it into a restful and luxurious vegan staycation.

1. Create indulgent dinnersPart of the pleasures of a real vacation is planning it. Now that you have more time at home than usual, try spending it planning extravagant or time-consuming dishes you wouldnt typically make. Take time to browse your favorite vegan cookbooks and pull out all the things youve been meaning to trylike that truffle mac and vegan cheese or porcini ravioli recipe youve had earmarked forever. Turn on your favorite music, pour yourself a bevvie, and start chopping. Not only will the process calm your worries, but youll be left with a comforting, home-cooked meal to keep you satisfied and energized. (Be sure to make enough so you have leftovers to carry you through the week.)

2. Learn a new skillHave you always wanted to learn a new language or improve your guitar skills? Besides relieving stress and anxiety, there are many benefits to incorporating a creative hobby into your life right now. Choose a hobby or new skill that gets you out of your comfort zone and find the necessary resources online. Set a game plan and stick to it. Youll feel accomplished and proud of yourself by the end. Plus, youll have something to show off when you go out into the world again.

3. Browse a museum from homeSome of the most iconic museums around the world offer free virtual tours, which means you can browse them from the comforts of your own home. Google Arts and Cultures partnership with world-class art institutions gives you access to more than 1,200 museums through your web browser or a free-to-download app. Famous works featured at the Muse dOrsay in Paris, Uffizi Gallery in Florence, National Museum in New Delhi, the Tate in London, and Rijks Museum in Amsterdam are just a few clicks away.

4. Treat yourself to room serviceOne of the best things about going on vacation is treating yourself to room service at your hotel. It might be expensive, but the luxury of having someone serve you a tray of vegan waffles, fresh berries, and a steaming pot of coffee is basically the best thing ever. If youre stuck inside with a partner or roommate, consider taking turns cooking and serving breakfast or brunch to each other (weve got a few brunch recipes youll love). When its your turn to be served, stretch out in bed, cuddle with your cats, and enjoy the smell of tofu scramble and toast (cooked by someone else) wafting up from the kitchen.

5. Turn your days into travel themesFor an epic staycation, turn each day into a themed travel adventure. Head to Paris by planning a meal of vegan French crpes, mushroom bourguignon, or brioche bread, and binging on classic romance films such as Midnight in Paris or Amelie or even a collection of stories such as Paris, Je Taime. Or take in the beauty of India with a meal of vegan tikka masala with refreshing mango lassis and cuddle on the couch while watching Bollywood films such as the feel-good film Zindagi Na Milegi Dobara or romantic drama Jodhaa Akbar. You can explore most of these international films on Nextflix. The best part: You dont have to spend hours on a plane to experience other countries.

6. Pamper yourselfRather than rushing to get a manicure in between meetings, your at-home staycation is an opportunity to enjoy pseudo spa living. Set aside an evening to focus on yourself: order a few luxurious vegan spa products, sign up for a beauty subscription box, or attempt a new beauty hack you came across online. Create a relaxing atmosphere in your bathroom by pouring yourself a bubble bath, lighting a candle, putting on soothing music, and imagine youre spending the night at an upscale spa you wouldnt typically indulge in.

7. Reconnect with family and friendsA coronavirus quarantine isnt exactly the best way to cater to humans need for social interaction. But dont let this time of social distancing be your excuse for letting your relationships fizzle. Stay connected with friends and family virtually by reaching out to three or four people each day: Share a toast with a friend through a virtual happy hour; be extra neighborly by reaching out to your street friends and leaving a homemade lasagna on their doorstep; swap stories with an online community; or meet up for an almost-in-person meal with friends from afar. Better still, make some fun future plans with pals so you have something to look forward to when its all over.

8. Discover new online workoutsFor fitness buffs, not being allowed to go to the gym can be mentally and physically difficult. Instead, consider buying an online exercise class youve always wanted to try but you typically cant afford or dont have time for on a regular basis. From calming yoga to sweat-inducing kickboxing, it can be fun to switch up your regular exercise routine while still staying active. For something equally fun (and free), crank your favorite tunes and have a dance party in your living room.

Nicole Axworthy is the News Editor of VegNews and author of DIY Vegan who is currently cooking up more meals than she can eat.

Want more of todays best plant-based news, recipes, and lifestyle? Get our award-winning magazine!

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How to Have the Best Vegan Staycation (When You're Forced to Stay at Home) - VegNews

Considering a lot of the grocery stores are missing meat on the shelves, now might be the time to try being vegan. And Cara Carin Cifellis book, Vegan Buddha Bowls is here to get you started.

Carin Cifelli, the creator of Caras Kitchen, is also a holistic health coach and podcaster of Love Your Bod Pod.

The recipes are divided into six chapters: Beautiful, Bountiful Buddha Bowls; Vibrant, Nourishing Salad Bowls; Comforting, Veggie-Rich Pasta Bowl; Easy Plant-Powered Soups; Energizing Breakfast Bowls and Simply Delicious Sides.

Beautiful, Bountiful Buddha Bowls features recipes for Tropical Poke Bowls, Southern Comfort Bowl and Loaded Baked Potato Bowl.

Vibrant, Nourishing Salad Bowls include recipes for Energizing Sweet Potato and Greens Salad, Spring Vegetable Panzanella and Ginger Soba Noodle Salad.

Comforting, Veggie-Rich Pasta Bowls offer Nacho Libre Mac & Cheese, Al Fresco Pasta and The Lemony Veg Pasta.

Easy Plant-Powered Soup include Vibrant Tumeric Vegetable Noodle Soup, Creamy Broccoli Soup and Farro & Vegetable Soup.

Energizing Breakfast Bowls have recipes for Caramelized Banana Smoothie Bowl, Mint Chip Smoothie Bowl and Chocolate Peanut Butter Smoothie Bowl.

Simply Delicious Sides rounds everything up with dishes like Chilantro-Tahini Broccoli, Basil Pesto Brussels Sprouts and Marinated Basil Tomatoes.

Back when it was still a bit cooler, I made Pea & Corn Chowder one evening. This is a very simple recipe of cauliflower, peas, corn, vegetable broth and some seasonings. It also allowed me to use my immersion blender, which is always fun.

All in all, I thought the dish was pretty good, and though not everyone at home wanted to try it, Those that did agreed that it was pretty good. So it was a success. And you can try it out yourself at home with the recipe that follows.

Vegan Buddha Bowls is published by Page Street Publishing. It is $21.99.

***

Reprinted with permission from Vegan Buddha Bowls by Cara Carin Cifelli, Page Street Publishing Co. 2020.

Pea & Corn

Chowder

One of my favorite things to do is chef at womens retreats. Because of the large group of people, I have to get creative in the kitchen, coming up with recipes that meet everyones dietary requirements. This is a fun take on a classic chowder that uses cauliflower instead of potatoes to make it nightshade-free, and it is delicious. After partial blending it has a lovely thick texture, and the corn and peas add a beautiful sweetness that is tied together perfectly with the thyme and rosemary. You will love this!

1 tbsp (14 g) coconut oil

1 large yellow onion

Salt and freshly ground black pepper

4 cloves garlic, minced

1 large head cauliflower, chopped into small pieces (see Note)

2 tbsp (5 g) fresh thyme leaves

1 tbsp (2 g) chopped fresh rosemary

4 cups (946 ml) vegetable broth

1 lb (455 g) frozen sweet peas

1 lb (455 g) frozen corn kernels

Serves 4

In a large soup pot, melt the coconut oil over medium heat. Once hot, add the onion and season with salt and pepper. Saute for 5 minutes, then add the garlic, cauliflower, thyme and rosemary. Season again with salt and pepper to taste and mix well. Cook for 7 minutes, stirring occasionally.

Add the vegetable broth and bring to a boil, then add the peas and corn. Lower the heat to a simmer and cook, stirring, for another 3 to 5 minutes. Transfer half of the mixture to a high-speed blender and puree until smooth.

Transfer the puree back to the soup pot and stir to combine. Taste the soup and see whether you would like to add any more salt and pepper, then serve.

Note: Chop the florets into small pieces, only a little bigger than the size of the peas and corn.

***

Contact Amy Phelps at aphelps@newsandsentinel.com

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Try out the vegan life with Buddha Bowls - Parkersburg News

Yes, you could make your own cookies, but when the store is out of flour, weve got a situation. During times of mandatory hibernation, a freshly delivered box of vegan cookies can certainly brighten anyones day. Order a bundle for yourself, then pay it forward by sending a thinking-of-you gift to a loved one. Lets spread the joy, one gooey chocolate chip vegan cookie at a time.

1. The Naughty CookieOrdering from The Naughty Cookie is no time to go basic. With flavors such as the cookie-studded Cookies and Cream to the Ooey Gooey Smores exploding with marshmallows, these stuffed goodies are unmatched when you need a sweet treat.

2. Mayas CookiesThin and chewy, these vegan cookies taste cozily homemade. Choose from a simple two-pack or opt for the larger half-dozen or 18-count Ultimate Cookies Lovers Collection. Cookie dough is also available.

3. Karma BakerThe cream-filled cookie sandwiches are some of the best-selling items at this gluten and allergen-friendly vegan bakery. Order the sampler pack with includes all three flavors: Oatmeal Chai, Snickwhich, and Chocolate Chipwich.

4. Yvonnes Vegan KitchenSend an edible, sweet gift with a tidy red bow to a friend feeling down with this 15-box assortment of gluten-free goodies. The uniquely flavored cookies include Chocolate Chai, Macadamia Cranberry, Thin Mints, and Frosted Sugar.

5. Sticky Fingers Sweets & EatsThis DC bakery knows exactly what you need in times like thesea Cookie Brownie Combo Pack. The convenient bundle includes four chocolate chip cookies, two Sweet and Salty cookies, two peanut butter cookies, six Fudgetastic brownies, and two of the bakerys signature, cream-filled Cowvin cookies. You could order the cookies or Cowvins on their own, but with an assortment like this, why not have it all?

6. 7 Grams Caff Not your average chocolate chip, these vegan tahini-infused treats are thick, chewy, and melt-in-your-mouth in a delicious explosion of liquid chocolate and buttery sugar. Quarantined or not, wed order these any day.

7. Appalachia Cookie CompanyWhen the store is out of most dry goods, itd be quite the challenge making a kitchen-sink cookie at home. Thankfully, this company has us covered with its vegan and gluten-free Appalachian Gold cookies. These goodies are packed with coconut, oats, pecans, chocolate chips, apples, and cinnamon for a texture and flavor that makes it impossible to stop at just one.

8. Deluscious CookiesThis Los Angeles-based specialty cookie store nails all the classicsand it does it with a gluten-free and vegan recipe. For a taste of each, order the Vegan Gluten-Free Classic Dozen which includes an assortment of chocolate chip, oatmeal raisin, peanut butter, Chocolate Decadence, and Cinnamon Brle (aka snickerdoodle).

9. Maxines Heavenly Grocery stores may be out of our favorite store-bought, good-for-your cookie, so were going online. These snackable, anytime delights are tender, chewy, and not-too-sweet, making them perfect for when you want to satisfy a sugar craving but dont want to go into comatose. Insider tip: join the Cookie Club for discounts on every order.

10. Rule Breaker We first fell in love with this company during the 2018 Natural Products Expo West tradeshow, and weve been ordering its chickpea-based blondies and brownies by the case-full ever since. While one could argue blondies and brownies arent cookies, these treats are cookie-shaped and simply too good to leave out. The Birthday Cake Blondies are a shelve-stable must-have in any time of crisis.

11. Erin McKennas BakerySupport this vegan and gluten-free pioneer by ordering a box of her incredible baked goods. Opt for pure and simple chocolate chip or the more indulgent cookie sandwiches with vanilla icing. The icing comes in its own container, so you can make yourself a double-stuffed treat if the craving arises.

12. Jalens BakeryJalen may only be 12 years old, but he makes exceptional vegan chocolate chip cookies. Feed your cookie addiction and support an aspiring young entrepreneur by ordering a dozen for yourself or your family.

13. The Dirty CookieWe dont know about you, but we could really use a shot right now a cookie shot. These iconic cookie shot glasses are the perfect vessel for a cool glass of plant milk. Flavors come in peanut butter and double chocolate. On second thought, hold the plant milkwere filling these with peanut butter.

14. Eat PastryTo bake or not to bake, that is the question. This comforting tub of cookie dough is there for you whether you intend to bake it or not.

15. Innate FoodsThis tiny, one-woman bakeshop in St. Paul, MN is serving up vegan and gluten-free baked goods with stunning speed. Her scratch-made blondies may look humble, but the taste rivals the most Instagram-worthy of baked goods. Order quickshe sells out often.

16. Foxship BakeryThis Chicago, woman-led bakery is not only making some seriously scrumptious cookieswith flavors like cookies and cream, cake batter, and maple pecan sea salt chocolate chipbut theyre a whopping quarter-pound each. Were going to need more oat milk.

Tanya Flink is a Digital Editor at VegNews as well as a writer and runner living in Orange County, CA.

Photo credit: Foxship Bakery

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Food + Recipes 16 Vegan Cookies That Ship Nationwide by Tanya Flink - VegNews

This is the week to dig through your freezer and see whats hiding out in the back of it! If youve got half used strawberries that didnt make it into a smoothie, some mixed veggies that just arent that great for a stir fry, or some random raspberries youre not sure what to do with, no worries! This meal plan makes the most of what youve got! If you dont have a certain ingredient such as mint or parsley to go over top of a recipe, dont worry! This week isnt about make the most beautiful recipes, but rather, about making the most of whats in your pantry!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, dont forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Lets get started!

This week, were bringing you ideas on how to make meals using frozen fruits and vegetables for breakfast, lunch, dinner and dessert that are fully vegan and plant-based!

Source: Green Energy Bowl

Happy Monday! If youve got a hoard of frozen fruits and vegetables in your fridge or freezer, here are some perfect Monday meals to get you through the week! Wether youre working, taking care of family members or kids, or simply watching Netflix, these meals will keep you on your toes!

Source: Spelt Mixed Fruit Scones

Tuesday is a good day to start your day with something sweet! These scones come together beautifully and will help you use up the frozen fruits in your freezer! You can use any extras for the popsicles you can make for dessert!

Source: Hearty Curry With Chickpeas, Beans, and Potatoes

Happy Hump Day! Start your day off with beautiful blueberry pancakes! If you dont have blueberries in your freezer, feel free to add whatever fruit you have on hand! For dinner, enjoy a hearty curry that goes well with rice!

Source: Quinoa Pilaf with Spicy Tempeh and Broccoli

Thursday means theres one more day before the week is over! Celebrate your small victories this week with a warming kale and chickpea soup thats both filling and delicious! If youre wondering how to use those leftover fruits in your fridge, try making a crisp out of them!

Source: Creamy Corn Chowder

Happy Friday! Celebrate the end of the week with these delicious meals! From granola to a delicious strawberry vanilla crumble, youll be able to enjoy your Friday in the best way!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore!Dairy consumption also has been linked many health problems, includingacne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please considersupporting usby donating!

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Weekly Meal Plan: Vegan Meals Using Frozen Fruits and Vegetables - One Green Planet

If the surplus ofvegan-friendly restaurants, dishes, and meal kits are any indication,veganism has gone mainstream. But dietary changes largeand small should never be taken lightly. Your body, brain, and lifestyle will undergo seismic shifts as you add and remove foods from your diet. It's always best to conduct your own research and consult a doctor or nutritionist before taking the leap.

We tappedTracy Lockwood Beckerman, a registered dietitian and the author ofThe Better Period Food Solution, about the pros and cons of veganism. Before we dive in, keep in mind that a vegan dietisn't for everyone. "People who have a history of disordered eating or a disordered relationship with food are not good candidates for a vegan diet," Beckerman said. "Also, those with food allergies or intolerances, or thosewho are low in nutrients like iron, B12, and zinc, should talk to their doctor before going vegan."

Below, start your research phase by reading up on the pros and cons of veganism, according to Beckerman.

1. Community. Roughly1.6 million adultsin the U.S. follow a vegan diet. "The social aspecteither online or in-personallows people to connectwith one another and share tips, meal ideas, and advice throughout their vegan journey," notes Beckerman.

2. Environment. Many people choose to adopt a vegan dietfor environmental reasons. "Because animal products generate more greenhouse gas emissions than plants, going vegan helps decrease the amount of these harmful substances in the atmosphere," she explains.

3. Water conservation."It takes a substantial amount of water to produce beef, as compared to grains, legumes, fruits, and vegetables," explains Beckerman. "Animal agriculture is a more water-intensive process, so going vegantremendously reduces the amount of water used."

4. Health. Generally speaking, it can't hurt to increase your intake of plant-based proteins like beans, legumes, and tofu while reducing meat consumption. "Cutting back on red meat, in general, has been linked to a bevy of health benefits, like reduced risk of chronic disease, cancer, and cardiovascular illness," she notes.

1. Nutrient restriction. Like any diet, veganism restricts your intake of certain foods. This isn't ideal for someone with a food intolerance, as your nutritional profile may already be limited. Furthermore, someone with aniron or calcium deficiency may struggle to meet their nutritional needs without animal products. "Because veganism requires an all-or-nothing approach, I have hesitations about recommending it to clients," adds Beckerman.

2. Physical health. We currently lack convincing, long-term researchabout the health benefits of veganism. "Of course, it's better for the environment short- and long-term, but the short-term health benefits uncovered in recent research do not speak tothe diet's long-term effects," she explains. "For that reason,I wouldnt recommend following a vegan diet indefinitely."

3. Psychological health.As with any diet, you risk placing too much emphasis on appearance and not enough on health. "The healing benefits of a vegan lifestyle may not be applicable to all," says Beckerman. "Veganism or dieting, in general, can disconnect someone from the health benefits of eating and redirect their attention to body image."

4. Lack of education. "Without proper education and guidance, it may be difficult to get all of the wholesome nutrients found in a non-restrictive diet," she explains. "Because you're excluding the vitamins and minerals found in animal products, like zinc, vitamin B12, iron, calcium, and vitamin D, its important to find equivalent plant-based sources elsewhere."

If you're still on the fence about adopting a vegan diet, you can always test the waters with a few substitutions. "Even if you dont want to follow a 100% vegan lifestyle, you can try more plant-based options and vow to go animal-free on certain days of the week," she suggests. "For example, you can eliminate red meat and supplementthat protein, zinc, and iron with plant-based products, like chickpea pasta or lentils.

Palouse Brand Pardina Lentils ($14)

Banza Chickpea Pasta ($22)

Nut Harvest Lightly Roasted Almonds ($20)

Healthworks White Quinoa ($20)

The Good Bean Organic Chickpeas With Sea Salt ($12)

Explore Cuisine Edamame Spaghetti ($25)

Viva Naturals Organic Chia Seeds ($11)

Next up: The Biggest Food Myths Nutritionists Want You to Forget

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The Pros and Cons of Veganism, According to a Dietitian - Yahoo Lifestyle

This week, California-based vegan seafood brand Sophies Kitchen donated 3,000 cases of vegan tuna to food banks across the San Francisco Bay Area. Company CEO Miles Woodruff personally distributed $210,000 worth of the brands Lemon Grass Toonaa flavor that has yet to be sold in storesto Second Harvest Silicon Valley, Food Bank of Contra Costa and Solano County, and Food Banks of San Francisco and Marin County. We believe that businesses should be used as a platform to do good and serve people. Right now, food banks need donations and as a startup, we cant donate cash but we can donate our plant-based seafood, Woodruff told VegNews, noting that the company decided to donate vegan tuna because it is shelf stable through 2022.

Due to the COVID-19 pandemic, six counties in the Bay Area have been ordered to shelter in place since March 16, which has put vulnerable populations in a position of increased food insecurity. I hope the donations help the Bay Area families who dont have access to their regular food programs, Woodruff said. Corporations and individuals need to turn the tide of hoarding and price-gouging and support those within their sphere of influence. Now more than ever is a time to be uncomfortably good to others.

Sophies Kitchen vegan products include Toona (Sea Salt and Black Pepper flavors), Smoked Salmon, Crab Cakes, Fish Filets, and Breaded Shrimp which are available at grocery chains Fresh & Thyme Farmers Market and Sprouts in the United States, Coles in Australia, Sainsburys in the United Kingdom, and online on Amazon.

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Sophie's Kitchen Donates $210000 Dollars Worth of Vegan Tuna to Food Banks in SF Bay Area - VegNews