Iron is an essential nutrient in our diets. Although red meat and seafood are good sources of iron, many plant-based foods also contain plenty of this mineral.
Numerous vegetables, legumes, and other foods contain a form of iron called nonheme iron, which accounts for the majority of people's iron intake in the United States. The type of iron in animal products is called heme iron.
Although the body can absorb it more easily, heme iron is not essential to the human diet.
If you are not receiving enough iron in your diet the symptoms may include:
Plant-Based Sources of Iron
Preparing meals can take a lot of time. Most likely you don’t have time in your weekly schedule to make healthy meals nor do you want to use the time you do have in this manner. I don’t blame you!
If you don’t want to invest time every day preparing meals, batch cooking is a great solution. It’s just like it sounds, cooking in large batches. You cook or prep a bunch of food at once and use it throughout the week.
There are a variety of ways you can approach batch cooking. I will share a few but feel free to expand on my ideas and implement what works best for you.
Do you meditate? Have you ever tried? I have at various times over the years. Finally, about two months ago, I gave it another try and have been much more successful this time. If you don’t currently meditate I highly recommend you start.
Meditation can benefit both your emotional well-being and your overall health. It can help you remain calm throughout the day. Your body and mind will be revitalized and refreshed during this time of deep relaxation. Meditation may also be useful in relieving stress and anxiety.
According to the Mayo Clinic, the emotional benefits of meditation can include:
When it comes to your physical health, meditating on a regular basis can result in the following benefits:
When you hear the word exercise what comes to mind? Is it things like running, riding bike, walking, hiking, swimming, spin class, tai chi, yoga, or weight training? Those are some of the most traditional methods of exercise. I’m going to suggest that any activity that gets your heart rate up and burns calories can be considered exercise.
Sometimes it can be a challenge to get your workout in. It is recommended that adults get 30 minutes of high intensity aerobic activity 5 times a week or 90 minutes of moderate aerobic activity. On those days, or weeks, when you can’t seem to find the time to exercise, I urge you to get creative!
Think about activities you perform that could be considered exercise. You can burn calories by climbing stairs, grocery shopping, house cleaning, mowing the lawn, gardening, engaging in active play with children, painting, and etc.
Maintaining an active lifestyle is the key. If you don’t have time to get a workout in, try to be...
Getting healthy meals on the table can be a struggle if you’re in a hurry and didn’t plan ahead. Instead of grabbing or ordering takeout, stopping at a fast food restaurant or eating cereal for dinner, I challenge you to whip up a quick, nutritious dinner. You’ll want to have the freezer and pantry stocked. After that it’ll be easy.
To create a quick salad, start by purchasing pre washed packages of greens like lettuce blends, slaw, or spinach. Choose toppings like cherry or grape tomatoes, pre sliced mushrooms, shredded carrots, pre sliced beets, quartered artichoke hearts, sliced water chestnuts, canned garbanzo or black beans, olives, hummus, avocado or guacamole, nuts or seeds, and etc. You can put almost anything on a base of greens. What you choose will determine how filling your salad is so if it’s your dinner make sure you include some protein.
Have a supply of frozen vegetable noodles like zucchini, carrots or butternut squash on hand....
Do you believe you have the ability to be in charge of your health? It’s a personal choice to take better care of your body in order to prevent or reverse the effects of certain ailments or diseases. You have the ability to eat a healthy diet, exercise and develop a positive mindset.
If you aren’t sure what to do or how to go about implementing strategies to improve your health and wellness find someone to help you. Hire a coach, like me, a nutritionist, or a personal trainer. Enlist a family member, friend, or colleague.
Many of the common ailments people in the United States are afflicted with are preventable. Things like diabetes, stroke, Alzheimer’s, heart disease, kidney disease and cancer are linked to nutrition. So, potentially you could avoid them by changing your diet. Wouldn’t it be worth it?
Exercise goes hand in hand with nutrition. The human body is meant to move. Cardio workouts increase your heart rate and help burn calories. Burning...
When I was introduced to essential oils I had no idea all of the things they could be used for. I had recently completed radiation and had finished my breast cancer treatment journey. The idea of supporting the systems in my body naturally through the use of essential oils was very appealing to me.
Now one of my favorite ways to use them is for emotional support. Fragrances and scents can be used as holistic healing treatments, called aromatherapy, to promote a sense of well being. Natural plant extracts are inhaled with the use of a diffuser, an aromatic spritzer, or applied topically to the skin so you can smell them.
Not all essential oils are the same so be sure to use a high quality oil. Many store-bought oils have been produced with pesticides or extracted using chemicals (to get more yield). I recommend Young Living oils as they have a Seed to Seal™ guarantee. This means each plant is hand weeded, there are no pesticides...
5 things you can do to Eat to Lose Weight:
1. Eat whole foods, no prepackaged or boxed foods. That means foods in their natural state as opposed to those that are highly processed.
2. Read food labels when shopping and don’t purchase items with a lot of sugar, sodium or fat. It will take you more time to do the grocery shopping but it's worth it. Once you've done it a few times you'll be familiar with what brands are the healthiest and what ones to avoid.
3. Eat good, complex carbs instead of simple carbs. Avoid carbohydrates that are refined, meaning they are forms of starch and sugar that don't exist in nature. Instead eat whole grains, nuts, seeds and legumes.
4. Eat more fruits and vegetables. They are also an example of healthy carbs and they contain fiber. Plants are the only source of fiber. Most Americans do not get enough in their diet. Choose either fresh or frozen varieties. Both are acceptable. If you need to make dinner in a hurry...
Just because I am a Wellness Coach it does not mean I don't face my own struggles and challenges in trying to maintain a healthy lifestyle. My biggest problem is usually food related. If good food choices are available and there's nothing to tempt me l'm usually okay. It's when I go out to dinner and the menu isn't vegan friendly or I'm at a function and there aren't things for me to eat. Then I have a hard time.
So, if you are trying to make lifestyle changes and struggle at times know that you are not alone. It's normal! Don't let it get you down. Recognize it for what it is, a slip up, and get back at it. Keep trying, recommit, start over. Most of all remember why you are making changes in the first place.
Take charge of your health! Be well!