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The Journey to Overall Wellness, a Plant-Based Diet

Adopt a Plant-Based Diet

Eating a plant-based diet is one of the best ways to improve your well-being both physically and mentally. A plant-based diet can reduce inflammation and help you feel more energized throughout the day while also decreasing your risk of heart disease, diabetes, and cancer. Plus, it’s good for the environment!

Consistent Exercise

Regular exercise has been proven to help with overall physical and mental health. Not only does it help you stay in shape, but it also releases endorphins which can make you feel happier during the day. Even just 30 minutes of activity a day can make a huge difference in your mood and energy levels.

Learning to Keep a Healthier Home

A clean home is essential for optimal health! Vacuuming daily helps to remove dirt, dust and other allergens that can trigger asthma or allergies. Using nontoxic cleaners ensures a safe and healthy environment when cleaning countertops and floors. Paying close attention to the air filters in your home can also reduce pollutants in the air – leading to improved air quality indoors. This is especially important if you or a family member suffers from respiratory problems. Keeping up with these types of tasks can give you peace of mind so you can enjoy a clean home, free from potential hazards.

Meditation

Meditation is one of the best ways to achieve optimal health and well-being. It has scientifically proven benefits such as improving concentration, reducing stress levels, and enhancing physical and mental well-being. Meditation helps build resilience against fatigue and anxiety, which can help improve overall physical health. In addition to providing restful sleep, it boosts our immunity by helping to regulate hormones. Regular meditation also allows us to experience a sense of inner calmness and awareness that can lead to improved self-esteem and emotional balance.

Embracing Self-Acceptance

Learning to accept yourself is one of the most important things you can do for yourself when it comes to improving your well-being. Recognizing that no one is perfect means that we can all strive for better while still loving ourselves exactly as we are right now!

Practicing Gratitude

Practicing gratitude every day has been proven to improve mental health by reducing stress levels, increasing happiness, and boosting self-esteem. Taking the time each day to think about what you’re grateful for helps put things into perspective so that we don’t take anything for granted.

Assessing Your Career Goals

Assessing where you want your career path to go is essential for achieving whole-body wellness through self-improvement. Setting realistic goals will help keep you motivated while also helping you recognize where you want to go in life with regard to education or career advancement opportunities.

Achieve Your Full Potential

Achieving whole-body wellness through self-improvement doesn’t have to be difficult or complicated; sometimes small changes like adopting a plant-based diet or taking 10 minutes out of each day for meditation are all it takes! Ultimately, learning how to accept yourself unconditionally while setting realistic goals will help make sure that everything falls into place in order for you to achieve your full potential whether you want to start your own business or just live healthier!

Hi, I’m Kelly Gibson! I am a Holistic Nutritionist and Certified Health Coach with a focus in overall wellness. I help women adopt a plant-based diet for weight loss and wellness.  If you’re looking for a vegan wellness coach or vegan nutritionist in Pittsburgh PA or an online nutritionist, definitely reach out! I bring the nutrition and wellness to YOU!

Join my free Health Esteem Challenge to get fit with me on a plant-based diet here.

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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!