Plants Empower Us

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Plants Empower Us

Plants Empower Us Hi! My name is Melissa Symolon.

I'm a vegan plant based nutrition and health coach helping others to live life more in line with their values, while boosting their health and longevity.

03/23/2025

I’m spoiled to I live in a time where I don’t have to sacrifice anything on a vegan diet... Not flavour, not texture and certainly not any sweet intelligent precious 🐷 for this pulled barbecue salad.

We should be aware that around 700 pigs are KILLED PER MINUTE in the United States alone 🤯 per minute!!!!!

Humans kill almost as many land animals for food (80-100 billion) IN ONE YEAR as the number of humans that have ever walked the earth (estimated to be about 117 billion). 🤯 Does this not blow anyone else’s mind?

We are burning through our planets finite resources, causing insane amounts of suffering and death of farm animals and wild life.

I just watched a vegan documentary that has me fired up but it was an uplifting heart warming one, no animal cruelty is featured whatsoever, instead it shows how normal, healthy, easy and heart opening it is to go vegan/plant based.

Comment 🐷 and I’ll send you the link to watch it!

03/18/2025

Want to slow down aging at the cellular level?

Your telomeres, the protective caps at the ends of your DNA, are a key marker of aging. The shorter they get, the faster your cells age. But here’s the good news: your lifestyle choices can protect and even lengthen them!

Studies show that a whole food, plant-based diet can help maintain telomere length, thanks to:

🌱 Antioxidants & polyphenols – Found in colorful fruits, veggies, and greens, these combat oxidative stress, a major cause of telomere shortening.

🥦 Anti-inflammatory foods – Chronic inflammation accelerates telomere loss. Plants like berries, leafy greens, and turmeric help keep inflammation in check.

🍎 Fiber for gut health – A diverse gut microbiome supports healthier aging, and fiber from whole plants is key to a thriving microbiome.

🚫 Less oxidative damage – Processed foods, meat, and dairy contribute to oxidative stress, speeding up telomere shortening. Cutting them out helps protect your DNA.

The best part? It’s never too late to start. Every plant-based meal is a step toward longevity, vitality, and more years of feeling amazing. 🌿

Would you try eating more plant-based if it meant a longer, healthier life? Drop a 🌱 in the comments! ⬇️

03/03/2025

One of my favorite things to do when visiting new cities is to check out their vegan restaurants… And this one in Plovdiv, Bulgaria was truly a gem! Everything we tried was delicious!

Plovdiv is one of the oldest cities in Bulgaria and it was so amazing to walk around the Old Town, see the Ancient Theatre of Philippopolis and stand on the ruins of an ancient gladiator stadium!

02/27/2025

You absolutely do not have to sacrifice flavor on a plant-based diet!

The umami flavors of meat and cheese can be re-created using savory ingredients like mushrooms, miso, smoked paprika, nutritional yeast, and fermented foods

Plus, these plant based swaps come with the added benefits of being more nutrient, dense anti-inflammatory, and easier on digestion .

02/24/2025

Have you felt a little hopeless and helpless lately? Your fork can be an empowering tool. 🙌 That’s how I felt when I went plant-based, so much that I chose the name “Plants Empower Us”.

🌱 Choosing a vegan, vegetarian or plant-based diet is one of the strongest consumer actions you can take to reject exploitative systems like capitalism and colonialism. Systems that put profit and power above all else - people, animals, nature and our collective future.

Three times a day, you have opportunities to withdraw financial support from greedy and morally bankrupt industries and send a clear message: “I won’t be complicit.”

Choosing not to eat animals offer a deeper spiritual connection… Not contributing to suffering, not consuming suffering and instead, fueling your body with life giving foods. Giving your body the right nutrition empowers you to break free from chains of another corrupt industry, the healthcare system - that prioritizes profit over true sick prevention and care.

Every meal can be an act of resistance. The more of us who choose to live differently, the faster the systems lose power.

✨ Eat with intention. Live with purpose. Raise your vibration and change the world. ✨

02/22/2025

Incredibly satisfying tasty little snack 😋 I’d easily eat this for dinner…
🥖 Crunchy sourdough bread
🌱 Smear of pesto
✨ Smear of hummus
🥬 Sprinkle arugula
🍅 Top with diced sundried tomatoes

02/20/2025

Hundreds of peer-reviewed studies show that saturated fat harms your body on a cellular level.

While carnivore and high animal product keto diets may lead to quick weight loss or temporary relief from autoimmune issues, that doesn’t make it a healthy or sustainable choice.

Saturated fat, like table sugar, is not an essential nutrient and the less you consume, the better for your health.

Increasing Saturated Fat in your diet:

➡️ Shortens telomere length → Telomeres are the protective caps at the ends of your DNA strands. Shorter telomeres are linked to faster aging and an increased risk of chronic diseases. Research shows diets high in saturated fat are associated with telomere shortening, meaning they may contribute to premature aging and a shorter lifespan.

➡️ Increases insulin resistance → High saturated fat intake is linked to decreased insulin sensitivity, because the unhealthy fats clogs muscle cells making it harder for them to use glucose efficiently. This can lead to blood sugar spikes, weight gain, and a higher risk of developing type 2 diabetes.

➡️ Causes inflammation → Chronic inflammation is at the root of many diseases, including heart disease, cancer, and autoimmune conditions. Studies show that saturated fat increases inflammatory markers in the body, contributing to long-term health problems.

Foods to Avoid:
🚫 Animal products - meats and high fat dairy products
🚫 Fried foods - Fast food, deep-fried snacks
🚫 Baked goods & ultra-processed foods – Cakes, cookies, pastries, ice cream and packaged snacks often contain saturated fat from butter, cream, or palm oil.
🚫 Tropical oils – Coconut oil, palm oil, and palm kernel oil are extremely high in saturated fat and often found in processed vegan foods.

🥗 THE SOLUTION: Prioritize whole, plant-based foods. Fill your plate with fiber-rich vegetables, fruits, legumes, nuts, and seeds, foods that fuel your body, provide the healthy unsaturated fats your body DOES NEED and support longevity.

02/19/2025

“Our constant attempt to be perfect leaves us in a constant state of exhaustion, never resting in the moment, never happy with who we are.” - Shauna Shapiro from her Book “Good Morning, I Love you”

Why are we always chasing the next improvement, the next accomplishment, the next reason to feel worthy? And what happens when we fall short? We become our own harshest critic.

Have you noticed that your self-esteem is conditional? It’s based on success, achievements, and measuring up and when we fail, our self-worth takes a major hit.

Self-compassion, on the other hand, is unconditional. It’s the ability to meet yourself with kindness no matter what. It doesn’t require perfection or success, it simply asks that you treat yourself with the same care you’d offer a friend.

Making this shift from having high self-esteem to high self-compassion isn’t just a nice thing to do, it’s necessary for your happiness and your ability to bounce back and keep going. Self-compassion is what allows us to feel at home in ourselves instead of constantly striving to be something other than ourselves, something that seems “enough.”

🌟 So try this for next time: Notice when your inner critic takes over. Pause. And instead of dealing judgment and harsh feedback, offer yourself kindness. You don’t have to be perfect to be worthy. You already are enough just the way you are.

02/13/2025

I turned 43 last week and didn’t do a post, because I’m an introvert and prefer to fly under the radar with these things…🥴

Aging is such an interesting part of our journey… Changes, expected and unexpected, nostalgia, those moments where you can’t believe something was that long ago. But instead of resisting it, I’ve started fully embracing middle age.

I’m learning to love my body, skin and (taboo word) wrinkles, and even my gray hairs, which I plan to keep natural - being a low-maintenance minimalist kinda gal.

This birthday gave me some time to reflect on how far I’ve come in many ways and more importantly, everything I have to be grateful for. I feel so good in my body and my spirit. And I know that’s not something everyone feels as they get older. 😔

If you’re struggling with aging, energy, or just want a fresh perspective, let’s chat! Please, don’t fall into thinking your “best years are behind you.”

Life keeps unfolding and getting more interesting, so locate your sense of adventure, send me a message and say, “Hi!” because I would love to connect and learn more about what you!

02/08/2025

ARRIVED TO BULGARIA! 🇧🇬

First time I pre-ordered the vegan meals for our flight. It was very easy to do through the United App. It was actually the same dinner I usually order on this flight but it came with vegan butter for the bread.

We also got served first ✈️ hello first class! Aren’t we special 😇 😜

The food was still airplane food but we enjoyed the little touches like the vegan granola bar for dessert and we really enjoyed the fresh fruit for breakfast. 🍇 🍍

02/01/2025

Plant-based chicken nugget and roasted chickpea salad with carrots and broccoli sprouts with honey mustard dressing.

I’m not 100% whole plants all the time - I shoot for 85%, however it was greasy, crunchy and scrumptious! I just needed to take a little rest and digest afterwards 😴 😆

01/26/2025

Ya’ll 😃 this vegan no noodles lasagna has me hooked!
Thinly sliced zucchini instead of noodles and an easy to whip up tofu ricotta. It’s in the oven in under 30 minutes.
* I use Rao’s marinara’s sauce, do extra basil if I can find it and add some Daiya shredded vegan mozzarella inside the layers, but otherwise I follow the recipe exactly.

https://www.drfuhrman.com/recipes/3492/easy-zucchini-lasagna?srsltid=AfmBOoraFOUO6fTPYMQAhiFiqqh51BlaG7X09hsbxNIQ33UOV3pA7QU7

01/13/2025

Don’t you just love it when someone else makes the salad you’re eating? 🥗 It always seems to taste better when you weren’t involved in making it. Who knows why? 🤷‍♀️ but I’m happy to experience it! These salads and appetizers were sooo good and we had such a great time! I’ll be back next time I’m back up visiting Schenectady.

01/07/2025

Why Greens Deserve the Spotlight on Your Plate:

When I started optimizing my diet for energy, I started swapping in greens instead of grains.

Here’s are some reasons why you should make them the star 🌟 of your meals:

1️⃣ Nutrient-Dense: Packed with vitamins (like A, C, and K), calcium, minerals, and antioxidants, greens help support everything from glowing skin to strong bones.

2️⃣ Gut Health Boost: Loaded with fiber, greens improve digestion and feed healthy gut bacteria, keeping your microbiome happy.

3️⃣ Heart Health: Their high potassium content helps regulate blood pressure, while antioxidants protect against inflammation and heart disease.

4️⃣ Weight Management: Low in calories and high in volume, greens keep you full and satisfied without weighing you down.

5️⃣ Natural Detox: Chlorophyll in greens helps the body detox and boosts energy.

Put greens at the forefront of your plate and watch your energy soar and aches and pains fade away! 🌿

Which greens are your go-to? Share below!

01/02/2025

Once you experience the benefits of going plant-based, you start to wonder why more people aren’t making the switch. 🌱

There are countless reasons to make the change, but here’s one that might make you rethink your choices, especially if you’re concerned about climate change.

Studies show that high-meat diets have a Global Warming Potential (GWP) footprint that’s 5.1 times larger than vegan diets. This underscores the significant impact animal products have on our climate goals.

A major factor in this environmental damage? The massive amount of land required for livestock farming, including the crops grown to feed them. In fact, even the lowest-impact meat, like organic pork, contributes eight times more climate damage than the highest-impact plant product.

Choosing plant-based isn’t just about improving our health; it’s also a powerful way to help protect the planet. 🌍

Shoot me a DM if you’d like my free Plant-Based Eating Guide PDF 🤗 I’d be happy to answer any questions you may have!

Original article here: https://www.nature.com/articles/s43016-023-00795-w

01/01/2025

✨ Wishing you a healthy and vibrant 2025! ✨

I’m Melissa, a certified plant-based online health coach, living in the beautiful Outer Banks of North Carolina with my husband and 7-year-old daughter.

Three years ago, I went vegan to stop supporting factory farming, and in doing so, I discovered a whole food plant-based lifestyle that completely transformed my health, re-energized me, and seemed to turn back the clock.

I’m deeply passionate about contributing to a world that values nature and all living beings over profit. My mission is to help others adopt a lifestyle that supports optimal health and longevity, while reducing suffering and protecting our planet’s precious ecosystem. When we take care of our health and make conscious choices every day, we empower ourselves to create ripple effects of positive change in the world.

Here’s to 2025 being a year of increasing vitality, compassion and empowerment! 💚

12/29/2024

Found this good read on my parent’s bookshelf over the holiday break and got some quality reading time.

Sharing some of the good energy and health tidbits in the following highlighted pages 🤗

12/20/2024

How has your energy been lately? Shorter days and colder weather can leave us feeling sluggish and low on motivation. But don’t go into complete hibernation just yet, here are five energy boosting tips to help you stay vibrant and energized…

1 ) Incorporate raw foods - eating raw foods like fresh fruits and vegetables, helps your body stay energized and nourished. Raw foods are packed with enzymes and nutrients that are often lost in cooking. Aim for at least 50% raw in your diet. Salads, smoothies, and fruit and vegetables that contain lots of vitamin C and zinc are great choices.

2 ) Soak in the afternoon rays - sunlight is a natural mood booster and a key source of vitamin D, which supports energy levels and immune function. While the sun may not shine as brightly during the winter months, even on cloudy days, you still get the benefits! If you work indoors and don’t get much sunshine, consider taking a vitamin d supplement.

3 ) Move your body every day - it’s easy to get a little too cozy and complacent when it’s cold outside, but daily movement is essential for maintaining good energy levels. Whether it’s a brisk walk, yoga or a home workout – find something that feels good for you. Regular movement boosts circulation, enhances mood and helps combat the winter fatigue that can creep in when you’re more sedentary.

4 ) Incorporate warming spices – winter is the perfect time to enjoy the heat of warming spices. Ginger, cinnamon, turmeric and cayenne pepper are all known for their ability to improve circulation, support, digestion, and boost energy. Add them to your meals, smoothies or warm beverages. They also help boost your immune system.

5 ) Swap processed treats for nature’s sweets – winter often brings cravings for rich, sugar indulgences. While indulging in sweets is fine occasionally, you can still satisfy your cravings in a healthier way. Pair some fruit with some nuts or nut butter.

I hope these tips help you to keep going strong 💕

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Avon, NC
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https://www.plantsempower.us/

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Progress isn’t always linear, but every step forward counts! Loved seeing your enthusiasm for positive change - building consistent habits and making them non-negotiables is the key to lasting health. Keep it going! #PlantBasedEnergy #HealthyHabits”

How do I get my protein as a whole food plant based vegan? The recommended protein intake depends on your activity level, goals, and overall health. Here are some guidelines: Sedentary Adults: ~0.8 grams of protein per kilogram of body weight (or ~0.36 grams per pound). Active Individuals (Exercise Regularly): ~1.2–2.0 grams of protein per kilogram (or ~0.54–0.91 grams per pound). Athletes/Bodybuilders: ~1.6–2.2 grams per kilogram (or ~0.73–1.0 grams per pound). Older Adults (to prevent muscle loss): ~1.0–1.2 grams per kilogram (~0.45–0.54 grams per pound). Weight Loss (to preserve muscle): ~1.6–2.4 grams per kilogram (~0.73–1.1 grams per pound). #whatieatinadayvegan #whatveganseat #whatieatinaday

INGREDIENTS : 2 cans (15 ounce) no-salt-added black beans, rinsed and drained 10 pitted medjool dates 1/2 cup maple syrup 3 tablespoons raw almond or peanut butter 3/4 cup natural cocoa powder 1/4 cup ground flax 1 teaspoon salt 1 teaspoon baking soda 1 teaspoon vanilla extract * 1/2 cup of semi-sweet vegan chocolate chips (for sprinkling on top) ———————— Place all ingredients in a food processor and blend thoroughly. (Add water or plant milk a little at a time if ingredients are too dry to blend together. Batter consistency should be thick, not runny. Spoon batter into a glass baking dish, sprinkle chocolate chips on top and bake at 325 degrees F for 35 minutes. Cool completely. Cut into small squares and enjoy ☺️ 🍫

A close friend recently told me that because I’m vegan, I’m biased when it comes to seeing the health benefits of a plant-based diet over other diets. As the words really sank in I started to feel hurt by what she had said… It made me question whether I had been manipulated, or worse, whether I was being manipulative. 😳 As a health coach, advising others on how to live healthier lives, I try hard to stay unbiased. I want to see reality for what it is and seek out solid evidence to clarify fact from fiction. But when I thought about it more, I realized she was probably right to some degree. I am biased - just as I think we’re all biased and shaped by our lived experiences. But with that said, I promise this: I will never post information or give advice that I don’t fully believe in and live by myself. 3 ways I try to be discerning of the information I trust and share with others: 1️⃣ I listen to health podcasts that challenge me, not just ones that affirm my beliefs. One I trust deeply is The Proof by Simon Hill, which features real doctors, dietitians, and scientists. 2️⃣ I try to be informed of multiple viewpoints and seek out books and podcasts that contradict what I believe. For example, I’ve read The Plant Paradox by Dr. Steven Gundry and interviews with Dr. Robert Kiltz. 3️⃣ I pay close attention and raise an eyebrow when someone supports their beliefs with just anecdotal information, a single study, or an isolated nutrient. By staying open to new ideas and challenging my own, I aim to offer advice rooted in science, integrity, and a genuine desire to help people live their best lives.

Nothing like an ocean kitesurf session on a warm and sunny November day! 🌊☀️ #Kiteboarding #NovemberVibes #hatterasisland #kitesurfing

Celebrating my 3 year anniversary of going vegan! I’ll be answering these great questions: 1 ) What is my favorite morning breakfast vegetable? 2 ) What is the difference between a Whole Foods plant-based diet and a plant-based diet? 3 ) What is one thing I wish I had done differently in the beginning of my vegan journey? Anyone else have any more fun questions for me? 😁

You know one thing I’m a little ashamed to admit? I have tried to quit my coffee addiction OMG soooo many times! I could write love letters to the taste, smell and feeling coffee gives me. Can you relate? Unfortunately, for me it comes with some bad effects too and I’m just tired of being so chained to caffeine. As a plant-based health coach I know how to coach others through food addictions and help them reach their health goals. I’ve got the know-how and yet I haven’t been able to tackle one of my own health goals? 😕 Obviously, I’m still on my own unique health journey. BUT, this coffee that I so lovingly poured was decaf and I enjoyed it! (Thanks @peetscoffee for having top notch decaf.) The last week has been 1/4 regular and 3/4 decaf (haha, yes I am weaning myself off caffeine slowly!) We can absolutely do hard things and succeed. We just need to have a strong enough desire of the outcome, be ready to commit, and is it cheesy to say believe in ourselves? Haha, cheesy or not, it’s true. Cheers to doing hard things ☕️ clink!

I used to have a lot of joint pain in my 20s and 30s, and now that I’m in my 40s. It’s gone. And honestly I feel better in a few surprising ways… Before I went plant-based, I struggled with joint pain, especially in my knees, unpredictable energy levels, and bouts of hypoglycemia that would make me feel faint and desperate to find food ASAP. I didn’t realize how much my diet was contributing to these issues. When I made the shift to a plant-based lifestyle, things began to change. Not only did my knee pain disappear, but I also stopped experiencing hypoglycemic crashes. The steady energy I get from whole, plant-based foods now fuels my day without the dips and spikes I once dealt with. I feel lighter, my energy feels more abundant and stable, and I’m more dialed into how what I eat affects how I feel. Here’s how a plant-based diet helps with joint pain, inflammation and energy: 1 ) High in fiber = more Stable Blood Sugar 2 ) High in anti-inflammatory compounds 3 ) Low in saturated fat

5 ways I am thankful for a Whole Food vegan diet 🌱 #healthyfood #health #healthy #veganfoodie #plantbased #plantbaseddiet #vegan #veg #wholefoodplantbased #crueltyfree #whatveganseat #veganlifestyle #newtovegan #vegetarian #veganhealth #vegetarianhealth #plantbasednutrition #vegannutrition

What are complete proteins? What are essential amino acids? And what are complementary proteins? I’ll provide answers to all these questions in today’s short video 🤗 #healthyfood #health #healthy #veganfoodie #plantbased #plantbaseddiet #vegan #veg #wholefoodplantbased #crueltyfree #whatveganseat #veganlifestyle #newtovegan #vegetarian #veganhealth #vegetarianhealth #plantbasednutrition #vegannutrition

Is eating meat a personal choice? People that say this are overlooking the fact that their choice to eat meat impacts sentient victims. How much they choose to care is still an ethical decision. Not caring at all is also still an ethical decision. Just because we have a choice without consequences in our current society doesn’t automatically make it ok. We should never allow our ethical decisions to be determined by others, especially when it involves exploitation of others for profit. #healthyfood #health #healthy #veganfoodie #plantbased #plantbaseddiet #vegan #veg #wholefoodplantbased #crueltyfree #whatveganseat #veganlifestyle #newtovegan #vegetarian #veganhealth #vegetarianhealth #plantbasednutrition #vegannutrition #eatingmeatisanimalcruelty

Announcing my online course and coaching program – Plant-Based Thrivefecta! Catch all the details of my signature program in this 3 minute video and stay tuned at the end for a special offer… This is an in depth program, covering all the bases of a fun transition into plant-based thriving with one-on-one coaching with me, Coach Melissa 😘 There are 5 Phases to the program: Phase 1 - Mindset Phase 2 - Prepare Phase 3 - Transition Phase 4 - Refine Phase 5 - Sustain Live your values, change your life and impact the world. #healthyfood #health #healthy #veganfoodie #plantbased #plantbaseddiet #vegan #veg #wholefoodplantbased #crueltyfree #whatveganseat #veganlifestyle #newtovegan #vegetarian #veganhealth #vegetarianhealth #plantbasednutrition #vegannutrition