Be Fit and Eat Good Food

Be Fit and Eat Good Food

When initiating lifestyle changes to support your health and well-being don’t feel like you have to do it all by yourself. In fact you’re more likely to be successful if you have the help and support of others. 


Get in the routine of engaging in some type of physical activity 5 days a week. Look at your calendar or planner to see what you’ve already got scheduled. Then block out time for exercise. Write down what you plan to do and when. If you put it on the calendar and intentionally set time aside you’re more likely to actually do it.

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Leading Causes of Death Linked to Nutrition

Leading Causes of Death Linked to Nutrition

Seven out of the ten leading causes of death in the U.S. have a strong link to nutrition. They are heart disease, cancer, lower respiratory disease, stroke, Alzheimer’s, diabetes and kidney disease. The other three are accidents, influenza and suicide. 


Heart disease is the top killer in the U.S. Plaque, caused by fatty deposits that accumulate in the arteries, hardens over the years and eventually limits blood flow. To reduce plaque buildup reduce the amount of trans fats, saturated fats and dietary cholesterol you consume. Trans fats are found in meat, dairy and processed foods. Saturated fat comes from animal sources and is found in junk foods. Cholesterol is found in eggs and animal foods.


The American Medical Association, AMA, has recommended that meat and dairy be presented as optional, rather than required, in the Dietary Guidelines for Americans. The 2020 Dietary Guidelines Advisory Committee is slated to release new dietary guidelines by the end of this year.


The AMA stated that dairy, processed meat, and red meat consumption have been strongly linked to prostate and colorectal cancers as well as cardiovascular risk, and noted that Black Americans are at particularly high risk for these diseases. The AMA letter states. “Dairy and meat products are promoted in federal nutrition policies even though they are not nutritionally required.”


Adopting a whole foods plant-based diet has been found to prevent or reverse all seven. Why not introduce or expand the healthy foods you eat and eliminate the ones that can make you sick? 


Eat a diet rich in whole grains, beans and legumes, vegetables, fruit, and green leafy vegetables. Avoid oil, fish, fowl, meat, dairy, and sugar.


It’s important that you know the effects the foods you eat can have on your health. YOU have the ability to take control of your health and wellness. It may mean a change in lifestyle but it’s worth it!


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Check out my newly compiled Favorite Wellness Books list, click here.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Quick + Healthy Plant-Based Dinners

Quick + Healthy Plant-Based Dinners

Getting a healthy meal on the table can be a struggle especially when you’re in a hurry and didn’t plan ahead. Instead of ordering takeout, stopping at a fast food restaurant or eating cereal for dinner, I challenge you to whip up a quick, nutritious dinner. First, make sure you have your freezer and pantry properly stocked. After that it’ll be easy!


To create a quick salad, start by purchasing pre-washed packages of greens like lettuce blends, slaw, or spinach. Choose toppings like cherry or grape tomatoes, pre-sliced mushrooms, shredded carrots, pre-sliced beets, quartered artichoke hearts, sliced water chestnuts, canned garbanzo or black beans, olives, hummus, avocado or guacamole, nuts, seeds, or etc. 


You can add pretty much anything you want to a base of greens. What you choose to include will determine how filling your salad is so make sure you include protein such as legumes, seeds, or nuts.


Have a supply of frozen vegetable noodles like zucchini, carrots or butternut squash on hand. Top them with pasta sauce or frozen mixed vegetables with low sodium soy sauce and spices. Frozen mixed vegetables can also be used to make a simple stir fry. Serve it over a quick cooking grain like quinoa, a frozen riced vegetable, or fresh spiralized veggies.


Other quick, nutritious meals include grain bowls, burritos, wraps, low or no sodium soup, or pizza made on a frozen cauliflower crust.


The key is to have ingredients on hand so you don’t have to think too much about what to make. Just pull items out of the freezer, refrigerator, and pantry, decide what combination you want, and in about 15 minutes, volé dinner.


7 out of the 10 leading causes of death in the United States are linked to nutrition. Eat for your health today and every day!


If you haven’t picked it up yet, get my guide, 4 “natural” ways to support your immune system. Click hereThe foods you eat may help you avoid or potentially reverse certain diseases.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Tools to Support Immune Health

Tools to Support Immune Health

Prevention is the most effective tool when it comes to safeguarding your wellness. A “natural” lifestyle is all about incorporating daily practices and products that support health and well-being. 


Those practices include eating nutritious foods, being physically active, getting enough sleep, and minimizing stress. They all can have positive affects on your immune system for the long term.


Eat as many whole, unprocessed plant foods as possible. They can help you feel better and may even help you avoid or reverse disease. Changing what you eat and your relationship with food is extremely beneficial to your physical health.


For optimal health incorporate both aerobic activity and strength training into your fitness routine. Increase your heart rate by performing moderate to vigorous activity, at least three times a week for 30-60 minutes.


Get 7-8 hours of sleep a night to maintain a healthy body and mind. Put these practices in place to help you sleep:

  1. Go to bed and get up at the same time every day.
  2. Turn off the TV and electronic devices 1-2 hours before going to bed.
  3. Design your environment so it is conducive to sleep. Quiet and dark.
  4. Maintain an aerobic exercise program.
  5. Use essential oils to promote a sense of calm and relaxation.
Be aware when you are experiencing an abnormal amount of stress. 

Actions you can take to handle unwanted stress:

  • Perform an intentional breathing practice.
  • Manage your emotions.
  • Schedule quiet time into each day.
  • Participate in a relaxing activity.
  • Use essential oils to support your mood and emotions.

A couple of my favorite things to incorporate daily are an antioxidant drink and essential oils. Once I started incorporating these two things, my well-being shifted dramatically.


Thanks to my favorite antioxidant drink, I feel more energized—and I don’t remember the last time I saw a doctor for anything other than a routine checkup! Essential oils help calm and relax my mind after a busy day so I fall asleep more easily.


If you haven’t yet, click here to get my guide, 4 “natural” ways to support your immune system.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Strengthen Your Immune System With Food

Strengthen Your Immune System With Food

The foods you eat play an integral part in the health and vitality of your immune system. As with many of your day to day activities what you eat has an effect on your overall wellness. Isn’t that wonderful? It means you CAN be in control of your health.


With what’s going on in the world right now a strong immune system is extremely important. This and the next several blog posts will explore ways you can support your immune system. To make sure you don’t miss any, click here to subscribe to the blog.


Before I had cancer I thought I ate pretty healthy. I knew that fruits, vegetables and whole grains were good for me and that processed, packaged, and fast foods were not. I was conscious of the amount of sodium and sugar content in the foods I ate and subscribed to the “everything in moderation” approach.


After finishing treatment, I attended a lecture about diet and breast cancer given by Thomas Campbell, MD. This prompted me to read The China Study, The China Study Solution and How Not to Die, and complete a certificate program in Plant-Based Nutrition from the T Colin Campbell Center for Nutrition Studies through eCornell, a division of Cornell University.


They revealed that the foods you eat may help you avoid or potentially reverse certain diseases. The best “diet” is one rich in whole, unprocessed plant foods including fruits, vegetables, legumes and whole grains. I continue to explore how the food you consume can affect your health. 


Did you know that 70 to 80 percent of your immune system resides in your gut? Help keep your gut healthy by getting plenty of fiber. Foods high in fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds. It’s important to eat a wide variety as each contains different vitamins, minerals, and antioxidants. Fiber by the way is only found in plants.


What specific foods can help strengthen your immune system?

Kale and Spinach

Broccoli

Blueberries and Blackberries

Citrus Fruits

Red Bell Peppers and Chili Peppers

Mushrooms

Garlic

Tomatoes

Almonds, Walnuts and Sunflower Seeds

Turmeric and Ginger


Additional Dietary Considerations

  • Broccoli sprouts contain sulforaphanes which activate the immune system. These sprouts contain many times more sulforaphanes than regular broccoli. Purchase organic, non GMO sprouts or consider growing your own.
  • Drink lots of fresh, pure water. Every day you should consume in ounces an amount equal to half your body weight in pounds. (Ex. If you weigh 125lbs drink 62.5oz of water). Use a water filter if you are on a municipal water system or have your water tested if it comes from a well.
  • Cut down on or eliminate salt, refined sugar, refined flour, dairy products, food additives, preservatives, and colorings, and alcohol. 


Start incorporating more whole, unprocessed plant foods into your diet. They can help you feel better, have more energy and potentially avoid or reverse disease. Changing what you eat can be hard at first. Take small steps. It will become easier with time and repetition. 


Like other systems in the body, as you get older your immune function declines. That means you need to be even more diligent about supporting and strengthening your immune system.


Your body wants to be healthy and has the capacity to heal itself if given the opportunity. The foods you eat play an integral part in the strength of your immune system. Be sure to check out next week’s blog to learn how exercise plays a role in immune system support.


Oh, by the way I have a guide on “natural” ways to support your immune system. Click here to get the guide.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.
 
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