Evidence is mounting that people who follow a whole food plant-based eating plan (WFPB), enhance their mental and physical health.
One of the most comprehensive controlled
trials of diet and mood finds a plant-based nutrition program in a
workplace setting across ten corporate sites significantly improves depression,
anxiety, and productivity.
The quote below is part of a Nutritional Update for Physicians: Plant-Based Diets. It appears at the US National Library of Medicine and the National Institute of Health Website (NIH) from the Permanente Journal.
“The major benefits for patients who decide to start a plant-based diet are the possibility of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.”
“The major benefits for patients who decide to start a plant-based diet are the possibility of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.”
Perhaps your motives for change
are one or more of the following:
You
want to have more stamina
You struggle to manage your weight
You notice emotional eating is an issue for you, especially when you feel stressed, anxious, or bored
You'd like to feel more relaxed as you eat, instead of eating on the run
You want
to learn how to prepare vegan food
You aim
to keep food costs within your budget
You choose
to be compassionate to animals
Consider the plant-based food tips below. Try each on for size. Then observe how each contributes to your healthy, lively life.
Don't wait for a special occasion. Eat plant-based foods today A simple way to start is to take one step at a time
Put the whole spectrum of colors into your shopping cart
Prep a few days' worth of veggies, fruits, whole grains, and brown bag lunches. Planning ahead saves time and helps prevent impulse eating
Eat a wide array of cooked and raw veggies, as variety helps cover all your nutrient requirements and a rainbow of colors adds fun to eating
Learn why it's key to get your orange and yellow on
Put the whole spectrum of colors into your shopping cart
Prep a few days' worth of veggies, fruits, whole grains, and brown bag lunches. Planning ahead saves time and helps prevent impulse eating
Eat a wide array of cooked and raw veggies, as variety helps cover all your nutrient requirements and a rainbow of colors adds fun to eating
Learn why it's key to get your orange and yellow on
Surf the Web, bookstores, and library for WFPB recipes. See what I found? Vegan Stuffed Zucchini Boats from Judee Algazi at Gluten Free A-Z Blog is delicious, nutritious, and simple to prepare.
Snack on in-season local, organic
color-rich fruits including these 6 Colorful Summer Fruit Superstars
Shop for the freshest, most vibrantly colored produce and whole grains at farmer’s markets, health food
stores, food co-ops, or a nearby market
Grow your own fruits and veggies. Connect with earth energy and become more self sustainable
Take it slow by experimenting by adding one new plant-based ingredient a week
Grow your own fruits and veggies. Connect with earth energy and become more self sustainable
Take it slow by experimenting by adding one new plant-based ingredient a week
Step it up a notch and replace some of the animal protein in traditional dishes for plant-based kinds including beans, lentils, and green leafy veggies
Be daring and substitute plant-based protein for animal protein in more and more meals
Be daring and substitute plant-based protein for animal protein in more and more meals
Add fruit and a small handful of nuts and seeds to oatmeal and other
cereals
Find an unsweetened variety of nut milk you enjoy, and drink it instead of cow's milk
Substitute unsweetened applesauce or a banana in cake recipes that call for a lot of sugar or oil
Find an unsweetened variety of nut milk you enjoy, and drink it instead of cow's milk
Substitute unsweetened applesauce or a banana in cake recipes that call for a lot of sugar or oil
Assemble salads and serve them as one dish meals. Whole food plant-based entrée salads satisfy hunger, fuel your body so it can work at peak efficiency, and aid digestion and elimination.
Say nix to the toppings on most conventional salads including bacon, cheese, eggs, and fat laden salad dressings. This will eliminate cholesterol and is good for heart health
Want to enhance the taste of whole grain pasta, steamed veggies, or casseroles? Watch the video and bookmark Oil Free Pesto at Lori Clark Fitness, an excellent site for healthy lifestyle information.
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| Basil and Spinach are Rich in Phytonutrients |
Mix it up and serve one or more portions of black, pinto, garbanzo,
kidney, cannellini, great northern, adjuki, lima, mung, and fava beans each day
Cook up a big pot of veggie chili, black bean soup, or other type of bean or legume. Freeze some, and use the rest to add to soups, salads, and wraps you eat during the week
Switch from white to brown rice, white to whole grain bread, and processed to unprocessed foods
Discover why beets and beet greens are tops.
Cook up a big pot of veggie chili, black bean soup, or other type of bean or legume. Freeze some, and use the rest to add to soups, salads, and wraps you eat during the week
Switch from white to brown rice, white to whole grain bread, and processed to unprocessed foods
Discover why beets and beet greens are tops.
Reap health rewards by eating organic soy products. Here's prep and serving ideas for tofu and tempeh
Eliminate processed salad dressings, and mix up your own. One example is a high protein oil free recipe for nonfat bean dressing
Eliminate processed salad dressings, and mix up your own. One example is a high protein oil free recipe for nonfat bean dressing
Eat whole grain plant-based breads, cereals, and cake, instead of grabbing those that are sugary, salty, and highly processed
Educate yourself and consider this advice from Michael Greger MD. Not all plant-based foods are equal
Take time to shop and read labels, discover awesome reasons for cooking meals at home, and eat whole foods that are colorful and seasoned well
Educate yourself and consider this advice from Michael Greger MD. Not all plant-based foods are equal
Take time to shop and read labels, discover awesome reasons for cooking meals at home, and eat whole foods that are colorful and seasoned well
Eat most meals at home to sustain your momentum of eating quality foods
Be selective about dining out, and patronize establishments that offer cooked from scratch meals that are good for your health. One fine example is The Tasteful Kitchen in Tucson, AZ. Chef Sigrid and Host Keanne Serve Delightful Vegan Fare.
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| Spaghetti Squash Burrito Bowl with black beans, fajita veg, fresh cabbage, and avocado crema from The Tasteful Kitchen |
Make the most of Mother Nature’s bounty, and select and prepare foods that
get their vibrancy the natural way.
Generate more eye and taste appeal and increase
nutrient count as well, by including at least 5-9 servings of fruits and veggies each day.
Be your own health advocate, and assure that in addition to fruits and vegetables, you get an adequate amount of whole
grains, legumes, and beans.
Flavor foods with interesting herbs and spices, and a small amount of nuts and seeds each day. Make WFPB eating the foundation
and mainstay of meals.
Remember, your food and lifestyle choices play a big role in making your life more healthy and lively.
What steps have you taken or want to take to improve your eating plan?
This is also an opportunity to brag. What food successes have you experienced recently?
Before you go, take a moment to comment and share the love I'm sending you by posting on social media. If you do, please credit me and provide a link back to this blog.
