Wednesday, August 15, 2018

Plant-based Food Tips to Make Life Healthy and Lively

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. 

Post updated 7/9/2021

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.”

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

You understand whole food plant based eating uses less natural resources than those used to raise animals for food  

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

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

vegan Stuffed zucchini

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 and environmentally friendly

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

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

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
Oil Free Pesto
Basil and Spinach are Rich in Flavor and Phytonutrients

          Make beans a staple of your food plan

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.

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

Savor split green or yellow pea soup, lentils, and peanuts for good taste and high protein

Reduce inflammation by eating  broccoli and avocado. Learn new ways to include green-colored fruits and veggies in daily meal planning

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

Appreciate the effort and time you take to use whole food plant-based ingredients

Take credit for sustaining your momentum and serving WFPB foods for  breakfast, lunch, and dinner 

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

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 (please don't put links in your comments or the comment won't be published). 

Please sign up for the Colors 4 Health Wellness News and receive tips to help you enjoy a healthier lifestyle. 

This post has been shared at pretty-pintastic-linky-party-224 This post is #140 in the lineup

This post has been shared at weekend-cooking

This post has been shared at healthy-and-happy-living-link-party-167

This post has been shared at sweet-inspiration-link-party-120

This post has been shared at this-is-how-we-roll-link-party-178