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Tag Archive for: Diet

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Starting the shift toward eating a plant-based diet

Eating a plant-based dietplant-based-diet-starting-the-shift

 

More and more people are turning to plant foods to increase their health and avoid certain diseases and illnesses. You’ve probably heard of at least one celebrity who follows a variation of this diet! This means that more and more popular press will focus on plant-based foods and diets, more and more manufactures will try to support this trend to gain sales, and we (the consumer) will have easier access to quality foods!

But, once you decide to include more plants in your diet, how do you get started? It’s easy!

Here are some ideas.

First, focus on whole or minimally processed foods. This could mean something as simple as buying whole potatoes and prepare them yourself instead of getting the easy to prepare instant mashed potatoes! It takes only 5-10 minutes more to get the potatoes in the pot, and then the rest is easy. When you make them yourself, you control the amount of salt and fat you include. Instead of adding butter and cream to the potatoes, try boosting flavor with crushed garlic and a bit of parsley for color.

 

Or, if you already cook your own potatoes (for example) but you’re beginning to worry about the questionable nutritional value of the basic russet, you might shift to sweet potatoes instead! With their deep, rich color, sweet potatoes are high in beta-carotene and fiber. They are in excellent next step in your plant-based diet journey.

 

Another idea to increase fiber and nutrition would be to replace rice with quinoa or riced cauliflower. If you tolerate them well, you might also replace (either completely or partially) white or brown rice with your favorite legume.

 

Second, shift the balance of what you put on your plate. Vegetables, grains, and legumes should occupy three-quarters of your plate. Follow your grandmother’s advice, and make sure you see lots of color variation in the foods you’re eating. If you still want to include meat, use it as a seasoning in cooking (for example a bit of pork belly in with the beans or chicken wings in a big pot of broth) rather than 8-10 ounces of steak on your dinner plate. If you want eggs and dairy, limit these foods to 1-2 times a week.

 

As you plan your meals for the week, think about these ideas! Whether it’s breakfast, lunch, or dinner, choose one meal to focus on this week. How can you replace the animal products with satisfying, healthy plant-based foods? Enjoy being creative! In our next blog, we’ll start going meal by meal with some handy, tasty, and simple recipes and menu ideas.

 

In future blogs we’ll look at:

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Healing through a plant-based diet

Healing through a plant-based diet

Over the last five or so years, people have begun to talk about following a plant-based diet. This diet can refer to anything from what we used to call veganism all the way to a diet that is partially vegetarian, but may include fish, poultry, or other animal meats, and everything in between. But, it represents a shift in focus from the some-times political discussions that veganHealing-through-a-plant-based-diet or vegetarian diets often provoke. Instead of focusing on problems in the food production and supply chain, it focuses on what you can do to improve your health by shifting your diet.

What is a plant-based diet?

Any diet rich in plant foods can be referred to as “plant-based.” At some point around 2011-12, more and more dietitians and other health care professionals began to refer to a range of diets this way to help them focus on health benefits with their patients. It also gives us the opportunity to implement gradual changes, which (for many) may be much simpler than a sudden, dramatic change. Our bodies adjust better with slow and steady change. When you follow a plant-based diet, you shift your own focus to thinking of foods as sources of health and wellness, and your food choices are one way to heal yourself! You can begin the healing process by choosing more of the plant foods you love!

What are the health benefits?

A study published in The Permanente Journal in 2015 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315380/) showed that a plant based diet may decrease the risk of coronary artery disease. Following such a diet may also aide in weight loss (http://www.andjrnl.org/article/S2212-2672(14)01763-8/fulltext). So, just simple changes to your diet may help you avoid certain types of heart disease and loose weight! But, an earlier study also found that following such a diet was associated with a reduction of up to 20% in the risk of type 2 diabetes! (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4907448/).

We are also learning from these studies that the quality of the foods makes a difference. These studies have shown that choosing an apple over 8 ounces of apple juice is a more healthy choice. Avoiding refined grains such as white rice, and replacing with riced cauliflower or quinoa are also healthier plant-based choices.

Where are you on the spectrum? Still eating mostly meat and potatoes? Somewhere in between? In our next blog, we’ll learn about easy choices to make on a daily basis to help you make healthier dieatary choices!

 

 

In future blogs we’ll look at:

Be sure to come back soon, learn and share.

 

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Change

Most talk endlessly about wanting to change in some way, from weight loss to learning French water color technique. This condition gives us various phrases we have all heard before like “walk the walk” or “action speaks louder than words.” In the end, we admire those who take action and hold them up as champions. Many live vicariously through their heroes while simultaneously “lit up” by lethargy and indecision yet based on results, with live with these flaws or weaknesses on a daily basis. How can we be so conflicted and not be on the ground flailing in despair? Perhaps the answer to the last question is hope or a short memory.3-books-bezanis

Change takes several things. As the mind in key to the process convincing it is of paramount concern. Yet how does one change their mind? We can’t feel, see, smell or taste a mind but we all have one, so how is it changed? Is a mind like a soul? Perhaps, but this is not a theological discussion. Suffice to say, the mind is similar to or the same as thought which meets the earlier outline. The most successful way to change a mind is to educate it. You have heard of “Diagnostic Face Reading and Holistic Healing,” “pH MADNESS” and “The Ancient Raw Food Diet.” These books are best described as profound and inspiring. They are heroic in their scope and dynamic in their results.

Change via educating yourself about what you want to change. You cannot build a computer unless you have a plan and understanding about what you are doing. For the past 100 years Big Medicine has worked hard to make sure that knowledge would be forgotten and more recently, completely unknown. The keys to understanding and workable plans to make those changes are fully illuminated in the aforementioned books. Read them.

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HABITS

Every few days or so, I offer a new blog that is topical and or mentally teasing on the subject of health. These blogs are always cutting edge and the sort of thing you do not read just any old place. The subjects I choose are often the total reverse of what we think we know. This is just the kind of blog that is vital as cemented old thoughts trip us up on a regular basis. It is often the most “normal” for most habitscommon run of the mill beliefs or thoughts that give us the most trouble.

Beliefs that are “everyone knows” revolve around everyday habits like salting our food. Many people mindlessly salt their food because their parents and maybe even friends have. Our habits may be cultural, and or traditional, yet being tied to logic based health, they do not cut the mustard. In India 47% of all butter in the world is consumed on a yearly basis as it is part their traditions and societal habits. Does ingesting huge amounts of butter; make the butter consumed, unthreatening to our health? Absolutely not, giving a habit a coat of paint or making it cultural does not change is physical effect.

The hardest habits to break revolve around the time of the day or year or location or some other innocuous reoccurring theme. Using any salt in one’s life is never a good idea as it attacks our cells and pickles them like little Egyptian Mummies. Ingesting any milk or butter, regardless of claim to the heart smart or healthy is a trip down “immune system” shutdown lane. We always need the same things regardless of time of the year. We need 80-120 ounces of water a day and often more. We should never ingest salt or dairy products as they force the body to defend itself from their presence. If this is not clear, read The Ancient Raw Food Diet.