What are Xenoestrogens and How Might They Impact Fertility?

When trying to conceive, you may have loads of questions about what can affect your ability to become pregnant. There are all kinds of fertility influencers, and one that often crops up on the list is the environment. Specifically discussed by Emily Bartlett and Laura Erlich in their book, Feed Your Fertility, are chemical compounds that may affect your hormones.

For starters, we need to talk about xenoestrogens because they have the potential to have a direct effect on your fertility, your health, and your future offspring.

Xenoestrogens are chemical compounds that imitate estrogen in the body. They can be either naturally occurring or synthetic.

Natural xenoestrogens come primarily from plants (often called phytoestrogens), and we mostly get exposed to them through food such as soy.IllustratedPregnancy

Synthetic xenoestrogens are extremely prevalent in our environment and include things such as PCBs (in insulation and oil-based paints), BPA (in plastic), and phthalates (in cosmetics, lubricants, food packaging, and more).

Xenoestrogens are a problem because they act as endocrine disruptors, basically filling the receptors for true estrogen in the body, which is an issue whether you’re starting with too much, too little, or just the right amount of this hormone in the first place.

The resulting hormone imbalance directly interferes with reproductive health and has also been associated with early puberty in both boys and girls. Here are some guidelines to minimize your xenoestrogen exposure:

  • Do not drink from plastic water bottles that have been heated up by the sun or sitting in a hot car. It’s best not to reuse plastic water bottles—glass or stainless steel is optimal.both easy to make and easy on your wallet.
  • Buy organic produce, meats, and dairy products to avoid pesticides and hormones.
  • Store your food in glass containers; avoid plastic as much as possible, and definitely
    do not microwave or bake food in plastic.
  • If you’ve been a smoker of any substance, we’re going to assume that you’ve quit. (If not, talk to your acupuncturist about a plan ASAP.) If your family or friends smoke, steer clear as much as possible, making sure that anyone you live with moves his or her habit to the patio at the very least.
  • If you paint or otherwise work with toxic chemicals, reduce your exposure as much as possible, and—in addition to your nutrient-dense diet—make sure to supplement with glutathione and other antioxidants discussed in the book)
  • Ditch the perfumes. They may smell nice, but the chemicals in synthetic scents may disrupt your hormones. Avoid them in all forms—spray-ons, lotions, deodorants, air fresheners, etc. Essential oils make an excellent replacement.


  • Do you want to make a healthy baby and have a healthy pregnancy?
  • Are you interested in a holistic approach to fertility?
  • Do you need to optimize your fertility due to your age or health conditions?
  • Are you trying to conceive and experiencing challenges?

Very few women and men expect to have trouble when it comes to having a family, and coming up against obstacles can bring about epic levels of stress. Deciding what steps to take can be absolutely baffling.

The good news is that Feed Your Fertility is here to help you. Inside, fertility professionals and authors Emily Bartlett and Laura Erlich will guide you on a path to making the nutritional and lifestyle changes you need to help support healthy fertility and pregnancy. Inside you’ll learn:

  • How your lifestyle may be inhibiting your ability to conceive – and what to do about it
  • Why popular fertility diets may be leading you down the wrong road
  • What foods to eat to optimize and nourish your fertility, and how to adopt a real foods diet
  • How to determine your personal health imbalances that may be interfering with your fertility
  • How to use Chinese medicine to bring your body into balance and improve your odds of conception
  • How to streamline your supplements and take only what you really need
  • Your natural and medical treatment options for common fertility issues
  • How to navigate the medical fertility world and when to seek help

Get your pregnancy on track the natural, time-tested way and enjoy your journey to motherhood with Feed Your Fertility.

The Lotus Flower: A Powerful Symbol of Purity

You’ve seen them as tattoos, they’ve been featured prominently in myths and stories, and they make beautiful designs on fabrics and other art. Discover the intriguing history of the lotus flower as described in The Secrets of the Universe in 100 Symbols.


The petals of the lotus are equated to the chakra system as a symbol of spiritual awakening.

The lotus flower has become an iconic symbol of Hindu religion and dates back to the early Vedic texts of around 1400 bc Its most powerful association is with the favorite Hindu gods, Vishnu and his consort Lakshmi. From the depths of a muddy pond, the lotus flower begins its journey to the light and air.

With the dawn, it opens its magnificent eight petals a few centimeters above the water’s surface. This aquatic perennial, indigenous to the Middle and Far East, is distinguished from the familiar water lily by its circular seedpod sitting neatly in the center of the petals.
For thousands of years the lotus flower has been a powerful symbol of purity in Buddhist belief, and of divine love in Hinduism. Because of the way it grows, from the dark waters and up into the light, the lotus has over the centuries become a popular symbol for overcoming the odds and getting through difficult times, as well as a symbol of the renaissance of the spirit, soul, or self.
In Hinduism, many of the gods and goddesses are assigned or depicted with a lotus, either seated on a fully open bloom or holding a flower in their hand. Vishnu is described as the “Lotus Eyed One” and is often portrayed with a pink lotus alongside Lakshmi, goddess of prosperity. Likewise Brahma, god of creation, is depicted as emerging from a lotus in Vishnu’s navel.

In Hindu art, the great god Vishnu and his wife Lakshmi are always accompanied by an open lotus flower, signifying divine love.

In ancient Egypt, the lotus came to symbolize the sun and creation. In many hieroglyphic works the lotus is depicted as emerging from the primeval water, also known as the god Nun who gave birth to the sun god Ra. The lotus was also symbolic of rebirth, and the Egyptian Book of the Dead included spells to transform a person into a lotus, thus enabling their resurrection.
The lotus was used in the hieroglyphics and art of the kingdom of Upper Egypt, while the papyrus plant was favored in Lower Egypt. Eventually, in later dynastic Egyptian art, pictures of lotus and papyrus become intertwined as a symbol of the merger of the two kingdoms.
Signifying purity in Buddhist religion, the lotus flower is considered to represent a wise and spiritually enlightened quality in a person. The phrase “om mane padme om,” used as a mantra during meditation, means “hail to the jewel of the lotus.” Among contemporary spiritual circles, the unopened bud is representative of a prenascent soul, which has the potential to unfold and open itself up to the divine truth.
According to legend, the Buddha Siddhartha Gautama left a trail of white lotus flowers wherever he went, signifying spiritual awakening and enlightenment. In most Buddhist traditions, the red lotus is symbolic of love and heartfelt passion.
 The rare blue lotus, a form of water lily and not a true lotus, was scattered on the tomb of Tutankhamun by priests. This precious blue lotus can be found in ancient Egyptian imagery, for example in stylized friezes on temple and palace walls. Containing a soporific substance known as apomorphine, it induced a trancelike, drugged state and symbolized sacred power. In smaller doses, the plant was also used by the ancient Egyptians as an aphrodisiac.
In Greek mythology, the lotus was referred to in the story of Odysseus, when one of his ships was lost and landed on an island where the so-called lotus eaters lived. The sailors began to eat lotus flowers, probably the blue lotus, and drifted off into a deep sleep.
This tale inspired Alfred Tennyson to write the poem “The Song of the Lotus Eaters” (1832), thus immortalizing the lotus as a symbol of spiritual awakening and as having a narcotic nature. The lotus flower’s eight petals are said to represent the eight cardinal points—north, south, east, west, northeast, northwest, southeast, southwest—as the rulers of the eight quarters of the universe, known in Hinduism as Ashtadikpalas.
The lotus is also a symbol of the chakra system used in yoga, each petal relating to the functions of each chakra’s energy center as it spirals invisibly from and within the body. Although there are only seven chakras, the eighth petal represents the merger of the crown chakra with the divine, attainable only by those who have reached the highest state of enlightenment. As the lotus petals unfurl, so too does the mind develop and awaken to the spiritual or transcendent realm.

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Explore The Secrets of the Universe in 100 Symbols with this beautifully illustrated compendium of 100 diverse arcane tools and writings said to hold the key to the mysteries of the universe. From the Aztec Calendar Stone and the Spear of Destiny to magic circles and Navaho sand paintings, each relic, symbol, and depiction is presented and analysed in detail to reveal the beliefs and practices of past civilizations from all around the globe. Philosophers, astrologers, prophets, poets, and artists from every age and culture have whispered secrets to pharaohs, statesmen, kings, and queens. In Renaissance Europe, two powerful women – Catherine of Medici and, later, Elizabeth I of England – patronized the most important magi of the time. John Dee’s obsidian mirror revealed the future of the nation to Elizabeth, while Nostradamus divulged spiritually inspired prophecies to Catherine at the Musée du Louvre in Paris. Engaging and informative text brings to light the secrets and intrigues that surround each mysterious object and the obscure arts of the people who used them, and highlights how to decode their signs and symbols.

The Science of Mindfulness

It’s not easy to stay in the moment and make conscious decisions. Sometimes we can get caught up in emotions like anger or sorrow which can cloud our judgement of how best to move forward. Recently, people have been paying attention to the notion of remaining present in the moment and recognizing what is happening, when it’s happening. In the new book Mindfulness for Life, authors Dr. Stephen McKenzie and Dr. Craig Hassed can help you do just that. Here’s what they have to say about the science of being in a mindful state and what it can do to benefit your way of life:

Preventing and managing chronic illnesses and the symptoms associated with them isn’t something that our conventional healthcare system does really well, with examples including asthma and chronic pain. It’s one of the main reasons why people in the West are increasingly turning to complementary and alternative medicine. Take depression as an example. Depression is predicted to be far and away the greatest single burden of disease — that is, it will create greater disability than any other condition — in developed countries by the year 2030. This trend has been gathering momentum over the past 60 years. The causes of mental health problems involve many factors including our coping style, upbringing, lifestyle (for example, poor diet and lack of exercise) and environment, but inattention may be a much more important factor than previously thought. Unfortunately the biomedical approach to managing depression has placed far too much emphasis on medications and far too little emphasis on all the other factors. The pharmaceutical treatments for depression aren’t as effective as many doctors and patients assume they are. Some recent reviews of the evidence suggest that antidepressant drugs are only as good as placebos (sugar pills) for mild to moderate depression. For severe depression, patients start to get an effect that can be attributed to the chemical action of the drug; up to that point, the effect is based on a person’s belief in what the drug will do, not the chemical itself.

That doesn’t mean that there’s nothing a person can do to manage their depression — far from it. It’s just that the best approaches in the long term need to include training people to use their mind better. This is where mindfulness comes in. It’s probably the research on the use of mindfulness for depression that has created more interest in mindfulness than any other single area, and this has stimulated a lot of other research.

Spirit of water (2) (3359598340)

Does paying attention matter?

Although we may think that we’re happiest when we’re thinking about all the wonderful things we did last summer or what we have planned this coming weekend, according to a study from Harvard University we’re happiest while our minds aren’t wandering from what we are currently doing.4 This was tested by giving people an iPhone and phoning them at random times during the day and asking them three questions. One: At this moment rate your happiness from 1 to 100. Two: What are you physically doing? Three: What is your attention on (unpleasant, neutral or pleasant daydreams, or were you paying attention to what you were doing?)? It seems we’re happiest when we’re paying attention to what we’re doing. The authors concluded that the ‘human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what’s not happening is a cognitive “achievement” that comes at an emotional cost.’ Why? When we’re inattentive our mind is most vulnerable to slipping into its habitual low gear — rumination and worry — which are central to depression and anxiety. Clinical applications of mindfulness The list of applications of mindfulness in healthcare and education keeps growing year upon year (SEE LIST BELOW). The research into preventing relapse in depression has probably caused more interest than any other single application.

Some clinical benefits of mindfulness-based meditation:

Mental health

  • Depression-relapse prevention
  • Reduced anxiety, panic disorder and stress
  • Better emotional regulation
  • Greater emotional intelligence
  • Management of addiction
  • Better sleep
  • Helping manage psychosis
  • Borderline personality disorder
  • Better control and less avoidance


  • Structural and functional changes in the brain
  • Preservation of brain cells and generation of new brain cells (neurogenesis) particularly in the memory and executive functioning centres, which is important for preventing dementia
  • Reduced activity in the amygdala, which is associated with aggression
  • Enhanced attention and self-regulation


  • Pain management
  • Symptom control
  • Coping with major illnesses such as cancer
  • Reduced allostatic load (long-term stress response)
  • Metabolic benefits
  • Hormonal changes
  • Improved genetic function and repair and possibly slower ageing
  • Reduced incidence of illnesses associated with ageing and poor mental health
  • Facilitation of healthy lifestyle change

Improved performance

  • Sport
  • Academic
  • Leadership


  • Deep peace
  • Insight
  • Oneness
  • Transcendence

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Mindfulness is a form of mental training that has been widely practised for millennia, however it’s only recently that science and clinical practice have discovered the profound potential of mindfulness-based practices for increasing our wellbeing.

Our tendency to not be fully present in life has vast implications. Being unmindful means wasting our lifetime, missing important information, increasing our risk of physical and social accidents and communicating more superficially with other people. Importantly, it makes us unhappier than we realize and vulnerable to stress and poor mental health. By focusing on what is rather than be distracted by what isn’t mindfulness can make us much calmer, happier and healthier beings.

Mindfulness for Life is the only book you will ever need on mindfulness. It shows you how to apply mindfulness techniques to your own life whether you need help with medical conditions, personal development or spiritual development. Chapters are included on: stress and ageing, anxiety, depression, addiction, attention deficit orders, pain, weight management, eating disorders, heart disease and stroke, cancer, dementia and sleep; lifestyle, education, workplace, parenting and sporting enhancement; and self actualization, happiness and enlightenment development.

Mindfulness for Life is written by two experts in the field who bring the medical perspective of an international authority on mindfulness and the psychological perspective of a researcher. The result is a book that translates the scientific principles behind mindfulness into a simple, practical and accessible manual to applying mindfulness – for life.

Try this Family Activity….the Stream Scramble

Believe it or not, spring is finally (officially) upon us. We are seeing longer days, bright sunshine, and signs that the giant mounds of snow are starting to recede.

After a long winter of staying inside, the spring is a perfect time to reconnect with nature by taking a hike. Scrambling up by a stream will provide some added bonuses–the soothing sound of rushing water, beautiful scenery, and–if you got a lot of snow this winter–a chance to see a memorable winter melt.

Here are some tips on stream scrambling from the book “100 Family Adventures,” by the Meek Family  (Tim, Kerry, Amy and Ella Meek).

Check out the Meek Family website: http://www.dotrythisathome.com

Scrambling up a stream valley feels like a really rugged adventure that offers challenge, risk and usually stunning views that get better the higher you climb.

The ideas is simply to find a mountain or hill stream and walk against the flow towards the upland source, sticking as close to you can to the water at all times. The lower, flatter sections will be gentle and relaxing, but as the journey progresses, the scramble over rocks and boulders will become more challenging and exhilarating.

As with most family adventures, as long as there are no specific time restrictions, don’t rush; take your time and look back regularly to take in the views. A casual pace will ensure careful foot placement and reduce the chance of unwanted trips and falls.

This adventure activity, by its very nature, involves some danger and risk–obviously the more difficult the route, such as a steep gradient, rocky or slippery terrain, the greater the risk. For this reason, if you are taking young adventurers out stream scrambling, it is sensible to do a ‘recce’ (reconnaissance) beforehand to ensure the level of challenge is appropriate.

Any successful scrambles you complete can be revisited when the conditions are cold and snowy. The difficulty level will be upped, of course. So bear that in mind, but so too will the sense of achievement and reward.


  • Ensure all scramblers have sturdy and supportive footwear, ideally boots
  • Plan your route carefully beforehand using a suitable map. Use the internet to research proposed routes
  • Turn back if you find the difficulty level is beyond the weakest member of the group
  • Always have a suitable map with you in case you have to abort the challenge and find an alternate route
  • ‘Spot’ youngsters on steep sections (this involves standing behind them with arms outstretched in the air, ready to provide assistance should a slip or fall occur)

100FamilyAdventures100 FAMILY ADVENTURES

Childhood obesity is increasing year on year. Happiness and well-being levels in children are on the decline too. Children spend less time outside and more time in front of screens: computers, phones, games, television.

100 Family Adventures provides a valuable resource bank of tried and tested outdoor activities to enjoy with children, swapping ‘screen time’ for ‘green time’. Particularly inspiring for people who want to get started, but don’t know how, the book shows how any family, anywhere in the country, can enjoy time together outdoors.

Activities are grouped into themes: Woodland, Water, Close to Home, Hills and Mountains, Exploring, By the Sea, Extreme Weather. Within each section is a range in difficulty, from making a rope swing to scrambling up a stream, from spending a day without electricity to going on a charity bike ride, from exploring a rockpool to camping on an uninhabited island.

Packed with inspiring photos, sensible but enthusiastic instructions from parents Tim and Kerry combine with remarks and advice (and jokes!) from children Amy and Ella.

Do You Have Burning Questions About Blush? Our Makeup Expert Has the Answers….

Finding the right combination of makeup for your skin tone and face shape can make all the difference. When makeup is working for you, it is your secret weapon, but too much or the wrong application, and it ends up calling attention to itself and can actually detract from your overall appearance.

In this excerpt from his book, Makeup Makeovers Beauty Bible, makeup artist-to-the-stars Robert Jones answers some common concerns about blush and provides tips for fixing them.

Q. I have tried everything: creme, powder and liquid blush. Nothing stays on–my skin seems to absorb it all. What can I do to keep color on my face?

  1. You can increase the wearability and intensity of your color by layering your blush. Layering blush textures helps the color last all day.
  2. Dust your face with loose or pressed powder
  3. Apply a powder blush (similar in color to the creme blush) to the apples of your cheeks and cheekbones

Q. I have very dry skin, and when I wear powder blush, it seems to just sit on top of my skin. It never seems to look natural. What can I do?

For very dry skin, a creme or gel blush is a much better choice than powder. It is more moisturizing, lasts longer, and looks more natural. Creme and gel blushes actually blend into dry skin, whereas powder just sits on top. Remember, when using a creme or gel, to apply it after foundation and before you powder (and if you have dry skin, you will be using very little powder), or it will not go on evenly.

Q. Whenever I wear blush, I feel it’s all you can see; it never looks natural. What am I doing wrong? How can I make it look more natural?

A: First, be sure you have the correct shade. If you are using a shade that is too dark or intense, it will be hard to apply your brush so that it looks natural. Remember to choose a shade that mimics your natural flush (or pinch your cheeks to see the color you need), no darker. You can use a bright, sheer color but never really a dark shade; blush is meant to add color and life to the face, not make it look dark and muddy. Also, be sure you are putting it where it belongs; blush in the wrong place can look unnatural. Lastly, if you have applied your blush and it appears too intense, simply brush loose or pressed facial powder over the color, to mute it and help blend it in.

Want to learn more? Here is a 10-minute makeup tutorial with Robert Jones!


Forget extreme makeovers! Robert Jones, makeup artist extraordinaire, outlines step-by-step how even the ugliest duckling can become a swan—with makeup alone! In hundreds of awe-inspiring before-and-after photos, Robert makes it easy for any woman to achieve true beauty in this book, which has become the definitive encyclopedia on the subject. Unlike most makeup books that focus on celebrities or the already-glamorous, this book shows every woman how to be her most beautiful. No matter what your age, skin tone, or profile, Robert can show you simple techniques that camouflage flaws and highlight each woman’s unique beauty. Best of all, it’s EASY! Even if you’ve never worn makeup before, you can learn how to bring out your best in just a few minutes.

This stunning book is also a full-color guide to applying wedding makeup, with countless stunning before-and-after pictures of regular women throughout. It is highly instructional and does not just show model perfect women, instead it focuses on the girl next door, your best friend and you. Every woman can be beautiful on her wedding day, no matter what her age or ethnic background, with Robert’s makeup techniques. It features special makeup techniques for morning, midday, afternoon and evening weddings; because with each time of day you will photograph differently and as we all know one of the most important things to think about is how you will photograph. There are also chapters on more makeup tricks for wedding photos, and, of course, makeup for bridesmaids and matrons of honor.

Shoulder Tap Plank

Looking to Up Your Plank Game? Try This Shoulder Tap Exercise

So how did you do on your core stress test? We tried this tough variation on the traditional plank from Jennifer DeCurtins’ book “Ultimate Plank Fitness,” and found that while it is relatively easy to lift one arm and tap your shoulder, the true challenge comes with doing it as a smooth, controlled motion where you maintain balance throughout. (Our first attempts were more of a frantic lift-and-tap before toppling over).

It is definitely a good way to build upper body strength, control and balance, however.

Shoulder Tap Plank

In the shoulder tap plank, you lift one arm to tap the opposite shoulder, then return to the full plank position.


MODIFICATION: Can be performed on knees (to make it easier)

In this variation of a full plank, you alternate lifting one arm and tapping the opposite shoulder. This is an advanced variation that requires a ton of stability and body control.


  • Get into a full plank with a straight body position from your head to your heels with your shoulders stacked over your wrists
  • Lift one hand and tap the opposite shoulder; repeat on the other side
  • Make it easier to maintain square hips and a straight body position throughout the movement by placing your feet slightly wider than your hips


  • Sagging lower back
  • Bent elbows on the grounded arm
  • Butt lifted higher than head or heels

PAYOFF: Dynamic body control


A safe, challenging, and effective method of core conditioning, planking is one of the best ways to get fit and toned. Variations of planks are used across many fitness domains including traditional group exercise, personal training, home workouts, yoga, pilates, barre, CrossFit and more. Not only are planks perfect for crafting six-pack abs, they also target shoulders, pectorals, biceps, triceps, glutes, quads, and hamstrings. They increase the heart rate, offer calorie-busting cardio exercise, and create healthy muscle tone.

Ultimate Plank Fitness features 100 different variations of planks that can be used to customize your workout. Easily increase the difficulty of your core strengthening exercises by adding stability balls, gliders, and weights. Each exercise includes a step-by-step photo demonstration, points of performance, where to engage, along with common faults to detect ways to improve your fitness. Finally, CrossFit coach, personal trainer, and fitness instructor, Jennifer DeCurtins provides you with ten 5-minute workouts incorporating several planks that you can use to target trouble areas and build strength.

With countless variations of the exercise, ranging from traditional planks to side plank variations and planks using external weights or unstable surfaces, your entire workout can be programmed around the plank! Work your way to a healthy core with Ultimate Plank Fitness.


Need a Vegan Snack? Here’s a Tasty, Protein-Powered Green Spread for Dipping or Sandwiches

If you are living a vegan lifestyle, it takes a little more work to ensure that you have vegan-friendly snacks around whenever you get the urge to nibble. You can’t just duck out to the corner convenience store to pick up some something quick without doing a lot of ingredient-reading. As featured in The Great Vegan Protein Book, here is a great recipe for a protein-powered green spread that you can whip up and keep on hand whenever the snack bug bites.



Fresh herbs add a bounty of flavor to this silken tofu and avocado dip. It’s a quick way to get a protein fix in an unexpected place: as a vegetable or chip dip. Try it spread on sandwiches, too.


  • 12 ounces (340 g) extra-firm silken tofu
  • 2 avocados, pitted, peeled, and chopped
  • 1 cup (100 g) chopped scallion
  • 1 cup (160 g) chopped onion
  • ¼ cup (60 ml ) fresh lemon juice
  • 4 cloves garlic, minced
  • 1 tablespoon plus 1 teaspoon (11 g) nutritional yeast
  • ¼ cup plus 2 tablespoons (24 g) chopped fresh dill
  • 2 tablespoons (6 g) chopped fresh chives
  • 2 teaspoons seasoned salt
  • 2 teaspoons agave nectar
  • 2 teaspoons prepared yellow mustard
  • 2 teaspoons hot sauce
  • ½ teaspoon ground black pepper
  • 1 cup (20 g) packed fresh baby arugula

Yield: 2½ cups (740 g) dip, or 10 servings
Protein content per serving: 4 g

Combine the tofu, avocados, scallion, onion, lemon juice, garlic, and nutritional yeast in a small blender or food processor. Process until smooth.

Add the dill, chives, salt, agave, mustard, hot sauce, and pepper. Process until smooth. Add the arugula and pulse a few times to chop.

Let sit for 1 hour for the flavors to meld. Taste and adjust the seasonings.

Serve with toasted baguette slices or raw vegetables.

Recipe Notes

  • For a tortilla chip dip, substitute minced fresh cilantro for the dill and use lime juice instead of lemon juice.
  • If desired, this recipe is easily halved.



“How do you get your protein?” As a vegan, you’re sure to get asked this question often. Most likely, you’ve even thought about it yourself. Vegan protein comes from things like tofu and tempeh, to beans, nuts, and protein-rich whole grains like quinoa. There are loads of options out there, but how to prepare them? What to put them in? These are questions that can feel daunting, especially if you haven’t used these ingredients before. Never fear, Celine Steen and Tamasin Noyes to the rescue! The Great Vegan Protein Book takes you step-by-step through each protein-rich vegan food group, providing you with valuable information on how to prepare the ingredient along with more than one hundred delicious and easy recipes (many of them low-fat, soy free, and gluten-free!). Each recipe uses whole food ingredients that can be easily found at most grocery stores or farmer’s markets-no hard-to-find ingredients or things you can’t pronounce. Say yes to protein and eating better with The Great Vegan Protein Book!