Kick off 2016 with a month-long plant-based challenge. Learn how to eat in a health-promoting, sustainable, and life-enhancing way with ease and grace. Over the course of 3 LIVE online classes in January, you will gain professional and group support, answers to your deepest nutrition and health questions, and health hacks that will last a lifetime.
Transform your health with this New Year, New You special Food Talks course…
Still battling a post-Thanksgiving Tofurky trance? A mashed potato murk? A pumpkin pie high? Instead of waiting for January to climb back up on the healthy wagon and out of the food fog, why not start now? Mitigate the mayhem of the season and bump up the body love fest with these 6 simple tips:
Persist with fitness. It is all too easy to let your routine slip to the sidelines with traveling, festivities, and busier schedules that are typical this time of year. But that is why it is even more important to stay the course and squeeze it in. However you can, make it happen. Turn social gatherings into bonding fit fests by going for a walk or taking an exercise class together, or doing yoga in the living room before a meal or first thing in the morning. Social support is superb in stick-to-it-ness. Try literally entering your workout onto your calendar weeks (or at least days) ahead of time to ensure it happens.
Start with fruits or veggies at every meal. Since fruits and veggies both offer the fewest calories per gram than any other foods and are high in satiating fiber, these are the ideal items to preferentiate at every meal. Studies have found that starting your meal with a piece of fruit, salad, or soup decreases overall caloric intake at a meal.
Prioritize the daily 3’s:
3 servings of leafy green vegetables (1 serving equals 1 cup raw or 1/2 cup cooked and include options such as asparagus, bok choy, broccoli, cabbage, dandelion greens, green beans, kale, any type of lettuce, sea vegetables, etc.)
3 servings of legumes (1 serving equals 1/2 cup of any bean, lentil, pea, or soy foods)
3 servings of fruits (1 serving equals 1 medium piece or 1 cup)
Predict, plan, and prepare. Know where your next meal will be and make arrangements to have healthy options wherever that may be. Traveling? Here are some Healthy Travel Tips. Dining out? Here are my Top 5 Tips for Dining Out. Visiting friends or family? Ask to bring a wholesome dish or two for yourself and to share.
Opt out instead of pushing portion control. Sometimes just saying “no” is so much easier. Otherwise, that first bite of hyperpalatable food stimulates the hormonal cascade that kicks in and seduces you into “just one more bite”…and “one last one”…and on and on down that rabbit hole.
Most importantly, embrace this special time of year and savor the love that comes from taking care of yourself psychologically, emotionally, and spiritually as well as physically… Wishing you a very healthy, happy holiday season!
I am beyond ecstatic to invite you to to an exquisite tour in my favorite place in the world! Join me and Vegano Italiano this July as we eat and drink our way through the Amalfi Coast and Cilento Coast of Italy…
The current president of the American College of Cardiology – Dr. Kim Williams – is himself a vegan! Since 2003! He stated recently in his talk at the Plantrician conference that “we need to think about prevention and not just treatment with respect to cardiovascular disease.”
The documentary film Cowspiracy documents the fact that livestock production is the number one cause of climate change and the most resource intensive, polluting industry on our planet…currently forcing us towards a possible sixth – and first human-induced – mass extinction!
There are now a plethora of plant milks and other delicious dairy and meat substitutes, and now even eerily realistic vegan eggs so that any recipe, craving, and palate can be easily satisfied. And there is still an abundance of creative whole food culinarysubstitutes that can be used.
An extensive two year-long scientific literature review led the 2015 Dietary Guidelines Advisory Committee to state that: “A dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact than is the current average U.S. diet.”
At least 70 billion (!) land animals are slaughtered every year for their flesh and byproducts. They suffer horrific, torturous existences and deaths because of the large, unsustainable consumer demand.
Fiber is so fabulous and one of the most important nutrient categories for optimal health. Fiber is found exclusively in plants.
Eating on a budget is effortless on a vegan diet. A recent study showed skipping meat doesn’t just add years to your life, it keeps (hundreds of) dollars in your wallet.
You are what you eat…but, perhaps more so, you are what your bacteria eat!
One of the pioneering and leading fields of study currently is that of the microbiota (our body’s bacterial profile) and how it plays an enormous role in our health and immune function via many different mechanisms.
“The human microbiota consists of the 10-100 trillion symbiotic microbial cells harbored by each person, primarily bacteria in the gut…” so we literally have more bacterial cells as we do our own human cells!
Your gut microbiome is unique to you based on how you were born, geography, age, diet, etc. and influences your health in many ways. The fantastic part is that you can alter your bacterial profile with your diet and lifestyle, optimizing how your bacteria work for you.
Of course, plant eaters seem to have healthier microbiotas, which likely plays a role in the positive health outcomes. Plant-based diets feed the healthy bacteria and are anti-inflammatory. Animal foods are inflammatory.
Notice how everything sounds more and more delicious the hungrier you are? A crisp sweet apple, a crunchy rib of celery, a soft, warm plain baked potato…items you may not crave on a regular basis, but with hunger, your true palate emerges.
If you have ever fasted, or detoxified with a “cleanse,” or been on any weight loss diet, you likely have experienced an increased interest and desire (sometimes rather dramatic) for all things food-related. When I used to diet, I would read cookbooks and nutrition books and talk to my friends and family about recipes obsessively. I literally could not move my mind away from eating.
On the flip side, when you eat hyperpalatable foods or are in the midst of a large feast (as what commonly occurs on Thanksgiving), food tastes progressively less and less enjoyable. It’s as though your taste buds numb out. An alert that your body is no longer interested in receiving any further deposits.
Here is how to maximize these natural tendencies for optimal health and easy weight management:
Allow yourself to get physically hungry before eating. You will know you are hungry when simple foods like an apple or raw celery sound exquisite.
Stop eating when you are comfortable and satisfied. You will know this by your body feeling satisfied and food will stop tasting as good as it did at the beginning.
Detox off of hyperpalatable foods (highly processed foods rich in sugars, fats, salt, and artificial additives) if you are still consuming them on a regular basis or if you crave them.
You can get all of your essential nutrients* on a thoughtful plant-based diet…except for vitamin B12.
*Vitamin D is a nutrient our bodies were designed to attain via the sun. Though it is a common deficiency worldwide, this is not an issue exclusive to vegans.
Here are Three Things To Know About Vitamin B12….in collaboration with Vegan Street…
Vitamin B12 is produced by microorganisms found in the soil and in the guts of animals, which is how they end up in their flesh. Because in modern society we sterilize our produce and do not tend to get our water from natural untainted sources like streams and creeks, we need to be mindful on a vegan diet to supplement with this crucial nutrient.
Blood tests for levels of B12 may not be reliable since your body can store B12 for approximately three to five years and other variables that may skew results. If you do not have an incoming source of B12 as a vegan, you will become deficient at some point…as approximately half of vegans have been found to be. Oftentimes, B12 deficiency doesn’t show up until it is too late and there is already irreversible neurological damage.
Fortified foods and B12 analogues found in fermented foods, sea vegetables, and algae are unreliable at best, harmful at worst because they may block the absorption of active B12.
The simplest, most cost-effective, safest, and most reliable way to avoid deficiency is to supplement. Adults need approximately 2,500 micrograms per week of cyanocobalamin.