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Veg Out: Budget-Friendly Ways to Adopt a Plant-Based Diet

Veg Out: Budget-Friendly Ways to Adopt a Plant-Based Diet

written by Jason Lewis at Strongwell.org

Studies have shown the numerous health benefits of reducing meat consumption and eating more greens. Eating more plants, such as fruits and veggies, can reduce the risk of developing chronic health conditions like heart disease, diabetes, and colon cancer. Because meat production contributes to the harmful effects of climate change, switching to a low-meat or meat-free diet is better for our environment, too.

That’s where a plant-based diet comes in. Plant-based diets, although sometimes confused with veganism and vegetarianism, are more flexible. Because there’s no ethical rules for what you must eat on a plant-based diet, many people like to think of it as more of a lifestyle than a diet. Plant-based diets let you can customize your lifestyle by handpicking what to eat based on your preferences and budget. Here are some tips for getting started without breaking the bank.

Less Meat, More Plants

Typically, a plant-based lifestyle involves mindfully eating more greens, like fruits and vegetables, and trying to limit your consumption of meat, eggs, dairy, gelatin, and other animal-based products. Of course, that doesn’t mean you have to cut out everything at the same time. Instead, you might have better luck slowly avoiding one type of food at a time. For instance, start by eliminating foods you eat less frequently and add more from there.

Although you still do have the flexibility to eat many of your favorite foods, you might occasionally need to eliminate one of your faves, whether for health reasons or environmental reasons. For instance, milk, eggs, fish, and shellfish make up four of the eight leading food allergies. Luckily, there are plant-based alternatives for each of these products, including almond milk, egg and dairy substitutes, and even fishless seafood products.

Grocery Shopping

You might be surprised at the variety of plant-based products you can find in your local area, once you know where to look. Many stores have entire aisles devoted to plant-based or veg-friendly food choices. If you’re having trouble finding what you’re looking for, try a major retailer like Walmart or Target. These companies offer plenty of organic, healthful options. Start with the whole foods or organic aisle and ask an employee if you need help finding anything.

If you’re on a budget, you may not always be able to afford to purchase products from the organic, vegan, or whole foods aisles at the grocery store. Fortunately, the major retailers are also typically able to offer lower prices than smaller stores. That’s great news for your bank account! To save even more money, start by searching the web for Walmart promos and Target coupon codes before you shop.

Get Creative

A meat-free meal doesn’t have to be bland. Get creative with spices, seasonings, ingredients, and recipes. Dr. Michael Gregor, M.D., one of the leading plant-based nutrition authorities, says his daily meals include:

  • Green smoothies: parsley, mint, mango, strawberry, white tea, lemon, ginger, and flax
  • Breakfast: 8-grain cereal, toasted walnuts, seeds, dried fruit, barberries, and cinnamon
  • Lunch: eating leftovers from the day before saves time, effort, and money
  • Dinner: beans, green veggies, hot sauce, salad, and seasonings
  • Snack #1: bake purple sweet potato fries, then encrust with fresh rosemary, garlic, and chickpea flour
  • Snack #2: combine refried beans, salsa, hot sauce, sautéed onions, and mushrooms, then wrap with steamed collard greens.

The world is certainly seeing a shift toward eating plant-based foods. For the past several years, food manufacturers have been scrambling to meet the increased demand for low-meat, plant-based, and vegan or vegetarian dietary choices. If you think a plant-based diet might be in your future, it’s possible to make the switch without breaking the bank. Completely changing your lifestyle doesn’t have to be daunting or expensive. Take small steps, eliminating one food at a time, and look for coupons and sales when shopping. Over time, you might be surprised at how delicious plant-based foods are and how much better you feel when eating them.

Veg Out: Budget-Friendly Ways to Adopt a Plant-Based Diet was written by Jason Lewis, Personal Trainer at Strongwell.org.

If you are ready to adopt a plant-based diet, try a 14-day vegan challenge plan or get started with a Nutrition Evaluation!

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Diet Secrets for Longevity

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Becoming Your Best Self After 65

Guest Blog by Jason Lewis at Strongwell.org

Today, people are living longer. According to the CDC, life expectancy reached a record high of 78.8 years in 2012. In addition, people aged 65 can expect to live about another 19 years. But growing older brings with it a host of health problems such as heart disease, cancer, respiratory illnesses, and more. Read the full list of these increased health concerns at Everyday Health. That should persuade you to take steps to care for your health as soon as possible. Here’s what you can do to improve your physical and mental health right now.

Improving Your Physical Health

At the top of the list is improving your physical health. Even if you are not mobile at this time or experience pain or discomfort, there are some measures you can take to help yourself. Little by little, start these steps with your doctor’s oversight.

● Use your benefits.
It’s no secret that healthcare can be confusing. For that reason, many seniors don’t know or understand what their insurance plan covers. As a result, they don’t use all of their available benefits. If you are one of the 19 million Americans who have a Medicare Advantage plan, you may have added vision, dental, prescription, and fitness benefits that will pay for services not typically covered by basic Medicare plans.
● Get your exercise.
Even if you have limited mobility, work with your doctor to find ways that you can stay active and fit. The National Institute of Health recommends that seniors train with a mix of aerobics, muscle-strengthening exercises (if allowed), and exercises that improve flexibility and mobility, such as low-impact yoga.
● Eat a balanced diet.
Always eat in line with your doctor’s directives, but if he hasn’t given you any guidance, take your own steps to improve your diet. According to Amy Campbell, a registered dietitian and diabetes educator, don’t worry about a fancy fad diet. Instead, eat a nutritionally balanced meal. Avoid processed foods and sugar and limit your outside dining since much of that food is loaded with preservatives or MSG. Begin to eat more fresh produce, fibrous foods, and legumes.
● Drink more water.
The body needs water even more than it needs food. Dehydration is a serious problem that can impact both your physical and mental health. Drinking six to eight glasses a day is often recommended, but if that’s difficult for you, try increasing your water intake little by little. Read these seven health benefits of water from Healthline, many of which may be critical for you.
● Get enough sleep.
Don’t believe the myth that seniors only need a few hours of sleep. The truth is that all adults need at least seven hours of sleep, according to the National Sleep Foundation. While it’s true that sleep patterns do change for the elderly, poor sleep can also be attributed to pain, illness, or psychiatric issues. Talk to your doctor if poor sleep this has become a problem.

Addressing Your Mental Health

Depression is often a concern for elderly people. Common signs include loss of interest in activities that you would normally enjoy, loss of energy, change in appetite, and different sleeping patterns. Exercise can help improve your mental health, but you can add these activities as well:

● Take on a new hobby.
Hobbies can challenge your brain and keep you sharp. A recent study showed that seniors who learned a new skill actually had improved memory performance – and the more challenging the skill, the better the improvement. Now is the perfect time to learn something you’ve meaning to try for years.
Socialize.
Isolation can be a big challenge for seniors, especially after losing some of their mobility. Become more active in your community and seek out available transportation options for seniors. Find more places that are ideal to help you socialize at HowToBeMoreSocial.net.
Meditation.
Meditation can help calm your soul, ease your stress, and provide you a way to wind down for bed. Read more benefits of meditation in this article from the Huffington Post.

As a senior, it’s imperative for you to take control of your health to live your best life now! Focus on these steps and activities that improve your physical and mental health and you’ll start enjoying your life again.

For a Nutrition Lesson on Longevity or Cognitive Health, go here. Kelly Gibson is a Holistic Nutritionist and Personal Trainer in Chandler Arizona. She specializes in plant-based nutrition for wellness and weight loss.

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Best Oil for Dry Skin

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If you have atopic dermatitis, dry skin, or skin trauma you may want to switch to this topical oil.

Many people rely on chemical-laden lotions and medicated ointments to treat their skin problems. While these strong chemicals can work at healing the skin quickly, it can strip your skin of its natural oils. Losing natural oils and peeling away the top layer of skin can expose you to more outside irritants. This can be problematic leading to chronic inflammation or higher risk of disease.  Surprisingly, coconut oil is not the best oil for our skin (but it does come close).

And the Winner is... Sesame Oil!

Here are the top 5 health benefits of using Sesame Oil on your skin:

Fights Germs

Sesame oil acts like an antimicrobial.

Lowers Disease Risk

Its lignans are high in antioxidants.

Heals Wounds

Those with trauma experience less pain.

Protects Against UV

Protect yourself from UV ray exposure.

Chemopreventive

Protects against skin cancer with sesamol.

It is not only delicious in salad and stir fry, but sesame is the best oil for skin! Using it can help protect you from airborne irritants, in addition to being a great moisturizer.  Essential oils and dry flowers can even be added to your carrier sesame oil. I personally love the smell and effects of calendula flowers and lavender essential oils because they both aid in healing dry, cracked skin. You can infuse the flowers into the oil then add drops of lavender.

Sesame oil contains linoleic acid which has antimicrobial properties to fight germs. Lignans are a key component of sesame oil, which houses antioxidants that absorb easily into the skin. Sesame oil beats out other plant oils because it’s shown to have wound healing, anti-aging, and chemo preventive properties as well. View the reference link to compare numerous plant oils, then you’ll see why sesame is the best oil for skin. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/

Sesame Carrier Oil

Start with the best topical carrier oil.

Calendula Flowers

Infuse flowers in the oil.

Lavender Essential Oil

Add this healing essential oil.

Hi, I’m Kelly Gibson. I am a Holistic Nutritionist with a focus in natural remedies for health issues, like skin rashes!  I specialize in plant-based nutrition for weight loss and wellness.  If you’re looking for a vegan nutritionist who can educate you on skin health or plant-based diets, request a consultation today!  I work with customers as an online nutritionist. I also travel local to Tempe Arizona, Chandler Arizona, Scottsdale Arizona, Phoenix Arizona, Ahwatukee Arizona, Gilbert Arizona and Mesa Arizona. As an in-home nutritionist and personal trainer, I bring the nutrition and wellness to YOU! Get started here.

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