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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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Nutrition for Mind and Body

4 Ways Diet Affects Your Mind

Article Written by Paige Johnson from Learnfit.org; Edited by Kelly Gibson.

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4 Ways Diet Affects our Mind and tips to control our food choices. #mentalhealth #mindset

You’re probably already aware that the food you eat affects your weight. Healthy, low-calorie foods may help you lose excess pounds or maintain a fit figure, while processed foods high in sodium and sugar might make you pack on the pounds. It’s wise to enjoy unhealthy food and beverages in moderation, but not just because they impact your weight. Here are four surprising areas of your life that can benefit or suffer from your dietary choices.

 

Emotions

Mental illness is common in the United States. Approximately 44 million adults have a mental health condition, and many children also battle at least one form of mental illness. Some mental health conditions are triggered by genetic or environmental factors, but did you know that food also affects your mood? Even if you don’t have an existing mental health condition, your dietary habits may make you cranky, depressed, or anxious. So what’s safe, and what should you avoid? It’s generally best for people to consume fresh vegetables and fruits, as well as whole, sprouted grains, legumes, natural oils, and nutrient-dense seeds. Grains and high-glycemic fruits should be balanced with protein-packed foods (think nuts, nut butters, beans, hemp seeds) to avoid a blood sugar crash from excess carbohydrate consumption.

Here are some foods to limit or avoid completely if you want to protect your emotional health:

  • Dairy
  • Refined sugar
  • High-fructose corn syrup
  • Hydrogenated oils
  • Artificial colors and flavors
  • High-sodium foods

It takes discipline to avoid eating these common and addicting ingredients.  Having discipline means choosing your emotional health over your cravings. Some people may also need to avoid common foods associated with internal inflammation, such as gluten. Your doctor or a licensed nutritionist can review your current diet and let you know if it’s a good idea to change anything. Remember to choose health first!

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Discipline is choosing what you want MOST over what you want NOW. It takes discipline to avoid eating these common and addicting ingredients/foods. #discipline #healthylife

Sleep Schedule

Do you struggle to fall asleep at night? Or perhaps you have no trouble falling asleep, but you find it difficult to wake up, even after a full night of rest? These are common complaints from people who do not consume nutritious foods on a regular basis. That’s because there is a potential link between sleep issues and poor dietary habits. Even if you eat well, you may notice you feel more tired than usual after you consume certain foods. L-tryptophan is an amino acid that raises serotonin levels in your brain. When this occurs, you feel sleepy or relaxed, which can disrupt your sleep cycle. Here are some foods that contain this amino acid (thus you should avoid):

  • Turkey
  • Cheese
  • Red meat
  • Chicken

Animal based foods like turkey, cheese, red meat, and chicken also lack glucose which is the primary energy source for the brain - I recommend avoiding these foods. You may also experience fatigue if you eat too much of a specific food, even if it’s a healthy plant-based food like tofu, nuts and seeds. This is because your body has to work hard to digest the food and distribute the nutrients throughout your body. Limit these.

 

Mental Clarity

Do you ever find it difficult to focus on work, school, or household chores? Your diet might be the culprit. One recent study found that poor dietary habits may impact cognitive health. Some researchers believe that eating fried food can increase your risk of developing Alzheimer’s disease.

On a positive note, it may be possible to prevent or even reverse the effects of a bad diet. Here are some brain-friendly foods to incorporate into your diet:

  • Avocado
  • Broccoli
  • Dark Chocolate (look for vegan options)
  • Acai berries
  • Coconut oil

Pay attention to how your body feels after you consume different foods. You may notice other foods help or hurt your memory.

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Find out the #1 Food that Causes Brain Fog by clicking the image above for my related post.

 

Social Life

The foods you eat or avoid can have a major impact on your social life. Depending on your lifestyle, this can be a positive or negative experience. A poor social life can result in poor emotional health and a negative mindset. For example, if you avoid foods with refined sugar and wheat, you may find it difficult to dine out with friends. If you live a vegan lifestyle, you may notice friends no longer extend invitations to barbecues or birthday parties.

Luckily, there’s an easy solution for this issue. If you don’t want to change your diet, just make sure you arrive prepared for social functions. Let friends know that you don’t mind bringing a gluten-free dessert or vegan appetizer to their party. You can also host potluck parties at your home so that everyone can eat something they enjoy. Your dietary choices can tilt the scale in either direction, but they also impact other areas of your life. Think carefully about the foods you consume so that you can protect your mind. Diet affects your emotional health, mental clarity, sleep schedule, and social life.

I hope you enjoyed learning about the 4 ways diet affects your mindset, so please subscribe and share!

 

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Why French Pressed Coffee is the Best!

Why French Pressed Coffee is the Best

Are you a coffee drinker? Do you love the smell of coffee in the morning? Are you totally hooked on caffeine but have a weak stomach?  French Pressed Coffee is the best option for you!! You don’t need to quit to be healthier.

1. Cheaper than a keurig or regular coffee machine.

 

2. Faster and Easier than brewing coffee.

 

3. If you’re in a hurry, don’t wait! Just pour your hot coffee right away for some caffeine ;)  Optimal wait time is 4 minutes to use all the grounds, but you know how hard it is to wait to turn on your brains in the morning!

 

4. Cold-pressed coffee is 67% less acidic! Many of us can’t stomach brewed coffee.

Just pour in your grounds, add cold water, and let it soak overnight in the fridge before you press.

 

5. You no longer have to worry about replacing filters or k-cups, or tearing apart your machine to clean it.  

The 2-Piece French Press is so easy to clean!

 

Summary: Why French Pressed coffee is the best

1. cheaper than other coffee
2. faster and easier to make
3. less waiting time
4. 67% less acidic
5. easy as 1-2-3 to clean

Written by Kelly Gibson June 10 2015

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