Billings, MT January 2023

Winter Revel H E A LTH + W E LLN E S S

LUXU RY REIM AGIN ED F ITN E S S

I CE IN TH EIR VEINS W E LLN E S S

E AT TH E RAIN B OW

JA N UA RY 2 02 3

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LIFESTYLE LETTER

Make it count.

January 2023 PUBLISHER

Richard Boggs | Richard.Boggs@CityLifestyle.com EDITOR

Chelsea Lyn Agro | Chelsea.Agro@CityLifestyle.com

I look out my window at the bird feeder we put up last spring and I'm reminded that even the coldest days of winter have the potential to feel energetic and full of life. Long ago, I had given up on putting the bird seed into it because I didn't think they'd venture out in the frigid air. Plus, the street is too busy. Would they even find respite in snagging a quick bite at my feeder? I wasn't convinced, so I sat there staring at the empty swinging box. But a couple of days ago, while I dopily gazed out, a small blue bird landed on the snow. It was happy as could be despite the cold. In this brief moment, I realized the world is built on this kind of perseverance.

We simply don't stop when things feel stagnant or hard. We keep going, keep foraging.

Everyone is busy creating plans for the new year. Resolutions, dream boards, and wishlists for a better life are littering our inboxes and newsfeeds. I love the idea that any person has the power to change who they are for the better. My only wish, though, is to harness some type of longevity or sticktoitiveness. I can't tell you how many times I have made a resolution and found myself giving up after only a few months. But I think this is where we can all help each other out.

When we see someone doing something worthwhile, let's offer a word of encouragement. Whether it's your neighbor doing yoga on the front lawn or a small business owner dismantling their holiday decor, let's tell them that they're doing a great job. Let’s tell them they look peaceful or that their store gave us joy over the holidays. These little compliments aid in our ability to persevere through each season, and we need a lot of that to get through the quieter days of winter. A community that does this can make any goal attainable. That's my community. That's Billings.

RICHARD BOGGS, PUBLISHER @BILLINGSCITYLIFESTYLE

ACCOUNT MANAGER

Amanda Tucker | Amanda.Tucker@CityLifestyle.com STAFF PHOTOGR APHER

Chelsea Culp | ChelseaCulpPhotography@Gmail.com CONTR IBUTING WR ITER S

Chelsea Lyn Agro, Claudia Martin Ayoade, Nick Mack, Sarie Mackay

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF SALES OFFICER Matthew Perry CHIEF FINANCIAL OFFICER DeLand Shore DIRECTOR OF SOCIAL MEDIA Mindy Hargesheimer ART DIRECTOR Sara Minor OPERATIONS DIRECTOR Janeane Thompson WEB APPLICATIONS Michael O’Connell AD DESIGNER Rachel Collins LAYOUT DESIGNER Kelsey Ragain

Learn how to start your own publication at: citylifestyle.com//franchise

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Proverbs 3:5-6 Billings City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Billings area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors.

Information in Billings City Lifestyle™ is gathered from sources considered to be reliable, but

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L I F E ST Y LE LE T T E R

the accuracy of all information cannot be guaranteed.

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J A N UA RY 2 0 2 3

inside the issue The Health & Wellness Issue

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20

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F E ATU R E D

D E PA RTM E NTS

10 Luxury Reimagined

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Lifestyle Letter

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Business Monthly

10

Self Care

20

School Sports

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Inspired By

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Healthy Lifestyle

The Green O invites you to a completely curated experience.

20 Ice in Their Veins

Behind the scenes with the Billings Bulls.

30 Eat the Rainbow

The benefits of plant-based eating.

O N T H E C OV E R

Photography: Chelsea Culp Sophomore forward Clint Isakson skates around Centennial Arena, where the Billings Bulls high school hockey team offers an exciting season to the community.

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HEA LT H + WELLNES S FI T NES S

LI FE + C U LT U R E WELLNES S

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business monthly A round-up of exciting news from local businesses.

Montana Intimate Wedding Event On January 15 between 11 a.m. and 3 p.m. visit the AG Collective for a modern event fit for brides and grooms!

Billings' best wedding vendors will be there and the tickets are free. Be sure to reserve your ticket via Eventbrite as they'll be checking tickets at the door. Follow Montana Intimate Wedding Event via Facebook for more details.

Montana Green Expo Convention & Trade Show The Billings Hotel and Convention Center is home to the Montana Green Expo Convention and Trade Show January 4 through January 6. This annual convention is for the horticulture professionals who work in Montana's green industry. This expo is packed full of educational seminars, workshops, and trade show booths featuring industry suppliers. Please register at PlantingMontana.com.

Healthy Cooking The Yellowstone Art Museum presents the opportunity to discover flavorful dishes that you can look forward to eating! Cook with chef Angela Lyle and assistant chef Tom Lund. January is the perfect time to realign our health goals and get inspired with fresh ingredients.

Members pay $55 and non-yet members pay $65. Register by calling 406.256.6804 for this class which takes place on January 13 at 5:30 p.m.

Scan to read more.

Want to be featured?

Get in touch by heading over to our landing page to connect: CityLifestyle.com/Billings

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LUXURY REIMAGINED

ARTICLE AND PHOTOGRAPHY BY CHELSEA LYN AGRO

The Green O invites you to a completely curated experience

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S ELF CA R E | HEALTH + WE LLNE S S

The storybook stage of the Green O presents a still and peaceful season. There are squirrels scampering up the thick bark of towering pines, woodpeckers drumming their bills, and the evergreen setting invites the many dresses of nature as she blows, howls, or quietly hums. Our senses, though, aren’t accustomed to this level of intricacy anymore. There are children or grandchildren to look after, a television steadily spewing information, and the constant

fading in and out of nearby traffic despite our mountain town dwelling. The sweet sounds of nothing-yet-everything that surrounds us is lost. This adults-only luxury retreat, set on the southern edge of The Resort at Paws Up, is an ode to everything we yearn for but have merely forgotten.

The long drive to the gates of the Green O is the perfect amount of decompression time to shed the weight of our responsibilities. In

my case, it has been a toddler’s round-the-clock needs and desires for two years and counting. There are moments of calm that I relish: a scheduled massage, a soak in the hot tub, a hot cup of coffee on the mornings when I wake before my husband. But moments with him that don’t also entail the soft static of a baby monitor are far few and far between. And marriages, just like our mountain lifestyles, need to be realigned with the heart of purpose.

CONTINUED > JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / BI L L I N G S

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Unlike other resorts, the Green O does something special that makes your eyes widen and your senses heighten, like a seamless magic trick performed by well-versed hands.

Everything from the circular composition of the design-forward Haus accommodations to the multi-course tasting menu, right down to the delicate details that align with the refreshing twist on modern architecture, are all working behind the scenes to pull forth the grandiose feeling of nature and purity. The main event, and the real reason for booking, is the eight-act menu. Like each day in Montana, it is never the same.

The Social Haus resembles a lean-to where we can imagine small villages or families gathered from their nearby homes to share the warmth of each other’s company as well as carefully foraged but largely uncomplicated meals. With a backdrop of Ponderosa pines and far-off mountain silhouettes, you feel like you have actually arrived in this mirage of yesteryear. You have truly gotten away from it all by simply arriving. There is none of the formality or big production splashiness that is characteristic of most luxurious dining experiences. And it’s planned this way, to bring the outside in, to keep the crisp serenity of the surrounding scene with you as you enter.

With rounded plush seating pointing you toward a mesmerizing flame, you can’t help but notice the faces of those who are fortunate enough to share this space. Behind a curved bar, chefs season meat and cook sauces, skillfully plating them in near synchronicity as guests watch from the barstools. Chef Brandon Cunningham packs a glittering resume lined with the names of acclaimed establishments but it is here, behind that bar, where his creativity and intuition are as expansive as our landscape. Food has no need for distortion and senseless mutation within his kitchen. The real delight and challenge comes from honing the natural flavor of carefully selected ingredients and reimagining them in a way that brings their best qualities to a satisfying mouthful.

The menu consists of short phrases or two unlikely words paired together that pique curiosity: prawn & cucumber.

Sturgeon & squash. Venison & xo. Receiving the menu is a conversation starter that gets the senses stirring. When the last detail is secured, the plate is then escorted right to your table by the chef who made it. As it is placed in front of you, a rich description of its process and execution is given in just enough detail that sets the stage for a divine culinary experience. This intimacy is inimitable. In a world where our dining-out experience separates the chef from the guest, the Social Haus bridges this lost treasure of personal connection. And before we know it, the plate is clean. And if

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S ELF CA R E | HEALTH + WE LLNE S S

"Unlike other resorts, the Green O does something special that makes your eyes widen and your senses heighten, like a seamless magic trick performed by well-versed hands."

CONTINUED > JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / BI L L I N G S

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no one is looking—maybe even better if they are—you lick any remains and patiently wait for the next plate to arrive.

Vegans, vegetarians, pescatarians, and carnivores can rejoice over the limitless nature of this kitchen. After the final act, usually a sweet and balanced bite prepared or inspired by pastry chef Krystle Swenson, an unimposing lighted path will guide you uphill to, in my experience, a childhood-dream-becomes-adult-reality tree house.

The Tree Haus is elevated 23 feet in the air and offers two stories of living space. As you ascend the spiral staircase to the master bedroom suite, the floor-to-ceiling windows allow an unbelievable vantage point for admiring the swaying forest. This elevation off the forest floor offers a fresh perspective, allowing us to feel reawakened to the beauty around us.

The other woodland hideaways tastefully embrace the picturesque hillside with clever design choices. Even appliances are inconspicuous so as to not disrupt the flow or feel of each space. In a place that seems to effortlessly meld the outdoors with interior, it’s no surprise that the Green O is

committed to sustainability and local supplies, despite worldly influence. Building sites were carefully chosen to wedge themselves among the trees, so much so that less than a dozen mature pines were lost in the two-year construction of the resort. A playful yet practical touch are the mountain bikes that are provided to each Haus for transportation, and more importantly, to stretch our stomachs for another chorus of meals throughout the stay.

If the culinary experience wasn’t enough—believe me, it is—there are adventure opportunities to let loose on some of the wildest terrain in the treasure state. Subject to change from season to season, the Green O offers horseback riding, guided fly-fishing, shooting sports like archery, paintball, or clay target shooting, hot air balloon rides that allow vistas of the Swan Range, Garnet Mountains, and the Bob Marshall Wilderness, snowmobiling, ATV tours, and a skyline aerial adventure park, just to name a few. Newest to the list of hard-to-choose adventures is the one-of-a-kind experience to ride a MoonBike, which is only available as a winter activity. MoonBikes are the world’s first electric CONTINUED >

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snow bike, which has zero emissions and allows guests an exciting new way to cherish the magical monochromatic season. The addition of this activity is another thoughtful way of offering more without creating a disturbance to the beauty and wildlife that occupies the 37,000-acre property.

If you want to feel part of an exclusive club, a MoonBike date with your special someone on unspoiled land will grant you a memory of a lifetime as this dual resort property is the only space in North America to have these.

Whether it’s just a few nights or an entire week, the Green O will leave you speechless, rested, and fed. The main pieces of the puzzles are there to pull you into the portrait of peacefulness itself, but it’s in the details where you’ll find yourself restored and rejuvenated. A favorite moment for me was waking up in the soft light and remembering there was a box of treats and hot beverages, specifically made to my preferences, waiting for my husband and I downstairs.

Toss on a plush robe, slip on your cozy slides, and follow the spiral of the stairs down to your treasures. Any day that begins with the surprise of a delicate pastry followed by a smooth swig of coffee is sure to bring joy and indulgence.

It's that feeling of being cared for, which is so easily forgotten in our adulthood without the remarkable reminder that the Green O provides.

TREAT YOURSELF TO AN EXPERIENCE TheGreenO.com For dinner reservations only, submit an inquiry through the homepage for the Social Haus. They are unable to host parties larger than four guests and they require at least 24 hours' notice prior to the requested date and time, no more than 30 days in advance. All guests must be 21 years or older.

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ICE IN THEIR VEINS

ARTICLE BY NICK MACK | PHOTOGRAPHY BY CHELSEA CULP

BEHIND THE SCENES WITH THE BILLINGS BULLS

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S CH OOL SP ORTS | FITNE S S

For most Billings residents, January marks the end of our patience with the cold. We rush to our cars, hot cocoa in hand; we slip on the ice, hot cocoa all over. With the holidays in the rearview mirror and three months of winter facing us through our frosty windshields, it’s hard not to feel a little hostility toward the elements. Unless the cold is your element.

Enter Clint Isakson, Jason Coleman, and Ansgar Brockelmann.

While their fellow student-athletes shoot hoops in heated gyms and swim laps in indoor pools, these members of the Billings Bulls high school hockey team strap on their gloves, tie up their skates, and embrace the ice at Centennial Arena.

Clint Isakson practically grew up at Centennial.

His dad first introduced him to hockey when he was four years old—and though school, baseball, and a busy social calendar sometimes draw him away, his mind is never far from the rink. A sophomore forward for the Bulls, Isakson is turning heads early in his high school career with his puck-handling skills and speed. “I’m trying to

improve my thought process and my shot this year,” he says. “I want to make the correct plays, be a better teammate, and produce more points.”

Helping him produce these points is fellow sophomore Ansgar Brockelmann, a German exchange student who plays center on the team.

A hockey center acts like a point guard in basketball or a center-mid in soccer. They dictate the speed of the game, and most passing and scoring opportunities flow through their split-second decision-making. “I’m not really scoring goals that much,” he explains, “but I’m pretty good at getting the puck out of the defensive zone and finding an open man. I still need to get better at the physical game, because I’m a little below the level here. In Germany, it’s not that rough.”

Jason Coleman knows more than a little about the intense physicality of Montana hockey. A senior defender, Coleman is a pillar of the Bulls’ solid defense, and he’s never been one to back away from a collision. “We definitely do more hitting than other teams,” he says. “Which is funny, because our average height is a few inches below every other team.” While their aggressive playing style is sometimes necessary—and always fun to watch—Coleman adds that it sometimes gets them into penalty trouble, so he’s working on cleaning up his game. As for any unique skills he brings to the team, Coleman wastes no time mentioning, “I’m pretty good at beating Brockelmann one-on-one.”

“That’s tough, that’s tough… That’s true,” Brockelmann responds with a laugh. In Düsseldorf, his hometown in Germany, hockey enjoys the same popularity it does in Billings— which is to say: not very much. While the hockey communities in both cities are vibrant, full of impassioned fans and players, the sport remains

largely underappreciated by the general public, and teams face a difficult time fundraising, keeping venues alive, and recruiting players. Here in Billings, plans to create a minor league professional team called the Blizzard fell through last year. And this year, the Bulls only have enough players for a varsity team, with no JV option.

“I’d love to see hockey grow here in the future,” Isakson says, “because I really do think it’s the best sport. It’s a hard one to get into when you’re older, so we have to start kids at a younger age.”

Not only does the lack of a JV team demonstrate a need for more community engagement, but it also presents an extra challenge for Isakson and his teammates. “We have to come together as one team and understand some of these people won’t get to play as much as others, and just be supportive of each other,” he says.

“You have to learn to get along with each other,” Coleman agrees. The current Bulls roster features ninth through twelfth graders from all local high schools. Coleman and Brockelmann attend Billings Central, while Isakson attends Lockwood High. Playing for the Bulls gives each athlete a unique opportunity to meet kids from different schools and backgrounds with CONTINUED >

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different playing styles and perspectives. United by love for the sport and the drive to succeed, new rosters come together every year and bond over tough practices, carb-heavy team dinners, and thousands of travel miles.

The result? An electric display of teamwork and skill at every match, and a fan environment like no other.

“We try our hardest every game,” Isakson says.

“And we’ll continue to get better throughout the season. We’ll see how fast we can progress, but if we keep moving the way we have been, we’ll definitely have a shot at State.”

The Bulls’ 2022-23 season runs from November through March and culminates with a state tournament up in frequently frigid Whitefish. The Montana winter temperatures have been a bit of a shock for Brockelmann, whose German hometown rarely receives snow. “Last year was the first time I could play hockey on a frozen lake,” he explains. “Before that, the lakes would never freeze. It just wasn’t cold enough.”

While Brockelmann has adapted to the Montana cold quickly enough, the local playing style has taken a longer adjustment period. “I

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realized the shots here are way better than the shots we take in Germany,” he says. “I try to watch my teammates and copy them to get better. You have sessions here where you can get on the rink and do whatever you want, so kids go on the ice and shoot around. In Germany, we don’t have those sessions.”

Coleman and Isakson grew up on a healthy diet of open-rink sessions and team practices at Centennial. Coleman’s dad coached both of them when they were younger, and the arena has served as a second home for both ever since. “I spend an hour in the gym, and then at least an hour and a half on the ice,” Isakson says, explaining his training schedule. Hockey figures prominently in his life off the ice, too.

On the Lockwood pitcher’s mound, he relies on the resilient mentality he’s learned from the ice, battling back from adversity when he’s down in the count. “The sports go hand in hand,” he says.

Brockelmann also lives and breathes hockey, but he stresses the importance of not stressing when it comes to the sport. “You need to do it for fun,” he says. “If you think too much about it and pressure yourself, that’s not good. Not only for your playing, but also for your health. As long CONTINUED >

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as you’re having fun and getting better, as long as you have hockey in your life, you can learn from that. Even if you’re just watching the NHL or playing hockey on the PlayStation, all the little things come together, and they help you on the ice.”

Brockelmann draws inspiration from watching his favorite NHL player, Leon Draisaitl, a fellow center and German native who plays for the Edmonton Oilers. Isakson, meanwhile, studies the speed of Nathan McKinnon, the elusive young center for the Colorado Avalanche.

Coleman, too, enjoys watching the Avalanche— particularly the way their defense locks down against foes. “Every time I say my favorite team is the Avalanche, people say it’s because they won the Stanley Cup last year,” he complains, staring accusingly at Brockelmann. “But I liked them before that.”

On their path to the Montana state cup this winter, the Bulls will host six more home games— all at Centennial Arena, all must-see events.

Their remaining home schedule is as follows: • • • • • •

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S CH OOL SP ORTS | FITNE S S

January 7th at 7:00 pm (vs. Havre) January 8th at 9:00 a.m. (vs. Havre) February 18th at 11:00 a.m. (vs. Bozeman) February 18th at 5:00 p.m. (vs. Bozeman) March 4th at 4:00 p.m. (vs. Flathead) March 5th at 8:00 a.m. (vs. Flathead)

Swing by the arena for some hard-hitting, smooth-skating action, and trade the bitter outdoor cold for the fiery atmosphere of a Billings Bulls hockey match (but still, bring a sweatshirt).

While the fans may get to rest after the Zambonis make one final sweep of the ice in March, for Coleman, Brockelmann, and Isakson, the hockey season doesn’t end. As Coleman looks ahead to life beyond graduation, he envisions the sport playing a central role, no matter where he ends up for college. Similarly, Brockelmann isn’t sure where he’ll land next year—his teammates in Düsseldorf miss him, but his teammates in Billings might not let him leave. Either way, he’ll continue improving his center skills and blending the best of both countries’ playing styles.

Isakson has a clearer idea. He’ll keep leading the Bulls’ offense through high school, and then, “I’ll hopefully get onto a good college team, get a scholarship. I’m looking to see how far I can go.” These words mirror Isakson’s advice for younger kids who are just getting into hockey—a group that he hopes will expand as the Bulls continue to make Billings proud. “Just go as far as you can,” he says. “Keep showing up. Keep working. Keep going.”

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Forces Within &

Without

ARTICLE BY SARIE MACKAY

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I NSP IR E D BY | L IFE + CULTURE

In Tennyson’s play The Foresters, Robin Hood and his outlaws celebrate the New Year with drinks and the promise of romance. The famous bandit says optimistically, “Hope smiles from the threshold of the year to come, whispering, ‘It will be happier;’ and old faces press ‘round us now, and warm hands close with warm hands.” Many hundreds of years later, we emerge from the dazzling festivity of the last few weeks, ready to face a bright new year with the firm assertion, “Now what?”

Despite the fact that centuries have accustomed us to a New Year commencing on January 1, the ancient people’s methods of marking the seasons—based on the sun’s influence—made enormous sense. That solar relationship, of course, incontestably governed the lives of our ancestors. At spring equinox, most regions began planting, and at fall equinox, it was widely understood that the hay ought to be in the barn, the grain at the mill, and the livestock brought down from the hills.

Various old countries celebrated the New

Year either in spring or in autumn—both with clear demarcations of activity, each having specific tasks.

The Babylonians, some 4,000 years ago, were the first to form the custom of New Year’s resolutions, making promises to the gods to pay personal debts and to return any objects they had borrowed. It’s worth noting that their new year commenced in mid-March, when spring was fully evident.

Rowing across the Tigris River with a conciliatory basket of figs sounds rather nice.

Stepping out boldly, during the darkest, coldest, and least hospitable months of the year, with declarations about dramatic change—well, it’s daunting.

Stuck as we are with the Gregorian calendar, the hallowed gates of our New Year open with a creak and a groan onto a white landscape of snow and ice. “Wait,” our inner voice whispers, “Maybe I need another fifteen minutes under the comforter this morning.” There’s nothing wrong with having another cup of tea and poring over a seed catalog.

Another ancient culture, the Chinese, cautioned against jumping too eagerly into change at the New Year. The revered medical text known as the Nei Jing says, “Retire early and get up with the sunrise, which is later in winter. Desires and mental activity should be kept quiet and subdued. Stay warm, avoid the cold, keep the pores closed. The philosophy of the winter season is one of conservation and storage.”

The realm of change awaits, and it’s good to remember that we are free to become whatever we deem healthiest. At the same time, there’s much to be said for taking stock of things. Nature, with her subzero wind chills and icy sidewalks, points out the wisdom of cautious consideration.

After all, we can’t find true north unless we figure out how to read our internal compass, and that’s a task requiring attention and purpose. Fortunately, January is an ideal quiet time to remember that we have many choices, and that we each deserve the best.

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EAT the RAINBOW T H E B E N E F I T S O F P L A N T- B A S E D E AT I N G

ARTICLE BY CLAUDIA MARTIN AYOADE PHOTOGRAPHY BY RAYMOND WILEY

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H EA LT H Y LIF E ST Y LE | W E LLNE S S

Most people think a plant-based diet is strictly for those vegan and vegetarian types but there is no debating the overwhelming evidence showing the benefits of improved health for those who make that diet choice. Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing.

Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet.

A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients.

You do not have to give up meat entirely, and there are labels to identify where you fall in your plant-eating journey. Do what is comfortable for you so you will stick with it.

You can choose to be a flexitarian which means you occasionally eat meat but you choose plants as the primary foods you eat. You have some flexibility with your diet. If you choose to be a vegetarian, then you do not eat meat but you still eat eggs and dairy products as opposed to being a vegan who eats no animal products.

There is also another reason to add more fruits and vegetables to your daily food intake; It is better for the environment. The industries that produce our dairy and meats are said to account for a third of the world’s water usage in addition to producing greenhouse gas emissions. Eat your greens and save the planet!

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“YOU DO NOT HAVE TO GIVE UP MEAT ENTIRELY, AND THERE ARE LABELS TO IDENTIFY WHERE YOU FALL IN YOUR PLANT-EATING JOURNEY. DO WHAT IS COMFORTABLE FOR YOU SO YOU WILL STICK WITH IT.” 32

H EA LT H Y LIF E ST Y LE | W E LLNE S S

TIPS TO GET STARTED ON YOUR PLANT-BASED JOURNEY: 1. Make small changes to test your comfort level when reducing meat intake.

There is a risk of being overwhelmed if you suddenly stop eating meat altogether and it will be harder to stick to your choice long term. Increase consumption of plant foods you already like.

2. Plant-based diet does not mean boring. You can create a variety of dishes including ethnic meals that are meat-free and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies.

3. Use the whole plant because there are nutrients in every part of the plant including the stems, and leaves. Use the leaves from celery, radishes, beets and carrots, and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C, and fiber. You are also reducing waste.

4. Eat the rainbow! Choose different colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain. So, more colors mean more nutrients.

Example: Orange foods contain beta carotene, the precursor for vitamin A. 5. If you do not eat any animal products, you will need to take a B12 and possibly an iron supplement. Vitamin B12 is an essential vitamin available only in animal products. Low B12 can cause anemia and damage to the nervous system.

Some vegan foods are fortified with vitamin B12.

6. A meat-free diet does not automatically mean healthy if you replace the meat with highly processed junk food and meat substitutes. You need to eat good, fresh quality fruits, vegetables and grains to get the health benefits that can add years to your life.Claudia Martin-Ayoade is a registered dietitian, writer and public speaker who is passionate about educating people on nutrition and addressing food insecurity.

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