Eating a whole foods plant-based diet is one of the healthiest choices you can make. If you aren’t ready to take that leap do your best to consume as many foods as possible in their natural form. More and more studies are linking processed foods to health issues including an increased risk of disease and mortality.
Americans are consuming more and more processed foods such as packaged snacks, soft drinks, ready-made meals, and sugary cereals, which contain added flavors, colors, sweeteners, emulsifiers, and other non-food ingredients.
Eating these foods can lead to an increase in the rate of cardiovascular disease, coronary heart disease, diabetes, and stroke. On the flip side, higher consumption of unprocessed or minimally processed foods is associated with lower risks of all reported disease.
Consumption of processed foods, more than four servings daily, was associated with an increase in mortality. People who consume the most processed foods tend to eat fewer...
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.
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...
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!
Seven out of the ten leading causes of death in the U.S. have a strong link to nutrition. They are heart disease, cancer, lower respiratory disease, stroke, Alzheimers, diabetes and kidney disease. The other three are accidents, influenza and suicide.
Heart disease is the top killer in the United States. Plaque, caused by fatty deposits that accumulate in the arteries, hardens over the years and eventually limits blood flow. To reduce plaque buildup reduce the amount of trans fats, saturated fats and dietary cholesterol you consume. Trans fats are found in meat, dairy and processed foods. Saturated fat comes from animal sources and is found in junk foods. Cholesterol is found in eggs and animal foods.
Adopting a whole foods plant based diet has been found to prevent, treat or reverse all seven. Why not introduce or expand the healthy foods you eat and eliminate the ones that can make you sick?
Eat a diet rich in whole grains, beans and legumes, vegetables, fruit,...
According to data provided on the breastcancer.org website about 1 in 8 U.S. women will develop invasive breast cancer over the course of her lifetime. About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.
So what do you need to know to prevent the occurrence of breast cancer? There are some links to lifestyle including nutrition and exercise.
Consumption of plant based foods can lower estrogen levels. Animal foods can elevate estrogen levels. Breast cancer risk is lower when you maintain a normal body weight, limit alcohol consumption and eat mostly plant foods. No amount of alcohol is considered safe when if comes to breast cancer.
The risk of breast cancer increases when you consume well done meat. The amount of cholesterol consumed may also play a role in the development and progression of breast cancer....