Switching To Plant-Based Eating Is Not As Hard As You Think

A healthy plant-based diet is not really all that different from a healthy omnivorous diet. If you are thinking about transitioning to a plant-based diet or wanting to incorporate more plant-based food into your nutrition, it's much easier than you may think.

A healthy diet, whether you eat only plants or combine plants with meat, consists of a healthy emphasis on fruits, vegetables, nuts, seeds, whole grains, beans and legumes. Even those who call themselves vegetarians or vegans can eat unhealthy by not choosing the best plants to eat. For example, pizza and ice cream (for those who eat dairy) are vegetarian foods, but they are not healthy choices. Structuring your nutrition properly is important, and the basis of that should be around whole natural foods.

The largest difference between an omnivorous diet (one that contains meat) and a plant-based diet is where your protein is coming from. Other than that, 80% of the diet is going to be the same (because that's what everyone should be focusing on). Many people eat meat 2-3 times per day. The best place to start is to limit your meat consumption to 2-3 times per week.

The biggest myth in eating a plant-based diet is that you do not get enough protein since you are not eating meat. There are plenty of ways to get great protein sources from plant-based foods. The one food that has the most protein you will find is tempeh (soy protein). One cup of tempeh has as much as 41 grams of protein, more than you will typically find in a steak. One cup of lentils has as much as 18 grams of protein, kidney beans have as much as 13 grams. Chick peas are another one, which have up to 12 grams in one cup. Nuts are also a great choice. A quarter cup of almonds have up to 8 grams of protein; a quarter cup of sunflower seeds has 6 grams of protein. You may be surprised to learn that even broccoli has protein in it! One cup of cooked broccoli has four grams of protein.

Protein is in almost anything that is a whole natural food. Many people only count animal protein in their protein grams, but you can actually get more protein from a plant-based diet than you can with a meat-based diet. Supplements are also available in powder form where you can add your protein to something like a smoothie. Some great ones to start off trying are brown rice protein and hemp protein.

Challenge yourself to begin this process of switching to a plant-based diet by watching where your food is coming from over the next week. 80% of your diet should come from natural sources (not processed foods). As Michael Pollan made popular in his book, "Food Rules," if it's made in a plant don't eat it, but if it is a plant you should eat it.

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Sugar Free Homemade Granola

Did you grow up with the nutty and wholesome smell of granola in the oven? I didn't, but thanks to this recipe, my mom now makes her own as well!

4 cups rolled oats

½ cup olive oil

½ cup maple syrup

½ cup EACH sesame OR sunflower seeds AND pumpkin seeds

1 cup chopped walnuts, pecans or almonds

1/8 tsp EACH nutmeg AND cinnamon

Dried fruit: craisins, raisins or chopped, dried apricots

Pour oats, seeds and nuts into a square baking pan. Then drizzle the wet ingredients over the top, slowly rolling all together with wooden spoons. Bake at 275 degrees until golden brown. I check and stir every 20-30 minutes.

While cooling, I toss in the dried fruit. We store this on our counter top with a ¼ measuring spoon for a quick snack when needed. I typically double this batch and it lasts us about two weeks.

The thing to remember with homemade granola is that you can change up the measurements and ingredients as you like. For example, switch up the spices, nuts, seeds, or dried fruit to something different and the taste completely changes. What you want to maintain is the ratio of wet to dry, specifically of and for the olive oil, syrup and rolled oats. You can also switch out honey for maple syrup and get a nice crunch with a little sweet. Sometimes that makes all the difference in the world.

Easy to give as a gift, just store in a Mason Jar, tie with a bow and you have yourself a last minute hostess gift, thank you or holiday gift.

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What Makes 'Organic Food' Organic And Clean?

As more and more people wanted to eat food that was free of chemicals and unnatural processes, they began growing their own crops without the use of harmful chemicals. Smaller farmers also began to revolt against factory farming and they returned to old school farming methods. Then those farmers were able to offer us the alternative to industrially grown produce.

This food began to be called organic because the term implies that everything was produced using only living matter, like plants and animals instead of chemicals.

Pretty soon the big guys could see the attraction that was growing in the market place. They began to adopt the labels and slap them onto the same stuff they were already growing. False advertising? Pretending? Just think of all the "green" products you see in the supermarket.

So the term, organic, had to be regulated somewhat. Finally, standards are set now, and farmers have to meet those standards before they can call their food "organic." The standards are exactly what you think they'd be (who knew the government could do something straight-forward?).

Organic farmers are not allowed to use bioengineered genes (GMOs), synthetic pesticides, sewage sludge-based fertilizer, or petroleum-based fertilizers. Organic livestock need to be fed organic feed and they also need to be able to go outdoors and roam in minimum space.

Fortunately, the guidelines prohibit growth hormones, antibiotics, and animal-by-products as well. Of course there are marketing cheats aiming to fool us with false claims so we need to be on our toes. If it says anything but "Organic" or "Certified Naturally Grown" they're probably hiding something.

If you're not familiar, "Certified Naturally Grown" is an alternative to organic which is controlled by a non-profit organization. They're held to the same standards as "Organic" but they're inspected by other farmers instead of the government. It is not the same as a food simply saying it's "natural" so be careful, they like to trick us.

Affects of Pesticides On Your Body

The whole reason we want organic food is to protect our health; non-organic foods can have some serious health implications. Studies have revealed that pesticides show up in our bodies from eating non-organic food, and often at levels several times higher than is "safe."

Many of these chemicals have been linked to serious health issues like birth defects, infertility, and cancer in both adults and children.

Are you pregnant, or planning to be anytime soon?

Pregnant women can be extremely vulnerable to pesticides because they increase the stress on an already over-stressed body. Even worse, the chemicals can even be transmitted from you to your child, whether still in the womb or through breast-feeding later.

Some tests of children have revealed the presence of nerve-damaging chemicals at 4 times what is officially deemed as "safe" levels. Those chemicals are deliberately designed to kill insects by targeting their nervous system.

Frankly, it seems too obvious to me that those same chemicals will damage our nervous systems exactly the same way they kill the insects. Yes, pesticides come in doses much too low to kill us, but even an only slightly unhealthy diet will catch up to you after years of maintaining it. Another part of that same study revealed significantly high amounts of organochlorine pesticides in women. You might ask, "What's so special about that?"

Well, organochlorine pesticides can be passed down to your child during pregnancy. If that happens, it causes a disruption in vital brain development - leading to learning disabilities and other neurological problems. None of us want that happening to our children. Processed foods are a danger but not the only one. Contaminated food comes out the farm gate on the way to the factory before processing, so we need to be careful where we get our "clean" foods from.

What Foods Are Best To Eat Organic

Ideally, if it was once alive, whether plant or animal, then we want it to be organic. You've probably heard of organic animals, right? That's because animals aren't spared the treatment we get; farmers feed them the same crap they feed us. They use crops in their feed filled with pesticides, but they also include growth hormones and keep the animals locked up indoors 24/7. It's cheaper.

Organic animals are pesticide and hormone-free so you don't need to worry about putting those harmful chemicals in you or your family's bodies. Organic is expensive, though. We can't always afford to spend extra on the better quality stuff, so are there some guidelines we can use to put our money in the best spot?

Yes, there's a list of the "Deadly 14? foods that should always be bought organic. The Environmental Working Group studied data from 9 years of research and told us the 14 foods which tested the highest for pesticides:

* Apples

* Grapes

* Strawberries

* Peaches

* Spinach

* Celery

* Cherry tomatoes

* Potatoes

* Imported snap peas

* Imported nectarines

* Cucumbers

* Sweet bell peppers

* Hot peppers

Do you like blueberries? A lot of us do, but did you know that if you buy domestically grown blueberries they can have organophosphate insecticides? Organophosphates are a common nerve agent used for chemical weapons. It's used to kill us humans, not just insects.

Even low levels of exposure inhibits brain development, often resulting in not only slower learning and reduced physical coordination for our children, but ADHD too. If you've got a growing family, you may want to think twice about buying non-organic blueberries...or anything else.

These organophosphates aren't unique to blueberries, everything else on that list above can also be sprayed with these deadly chemicals But, I know we don't always have the money to spend extra on organic foods, some of us have a tight budget to keep. That's why I've got another list for you.

This one has the foods that tested the lowest for chemicals:

* Onions

* Pineapple

* Corn

* Avocado

* Asparagus

* Mango

* Kiwi

* Sweet peas

* Cabbage

* Papaya

* Eggplant

* Winter squash

* Bananas

* Cauliflower

* Broccoli

* Melons

You may have noticed that most of them have a skin we peel or cut off before eating. At least, most of us normal people do. The chemicals tend to not make it all the way through the skin into the good part we eat, so we get food less tainted by chemicals. Good ol' nature protecting itself from us.

The other foods, like broccoli, are just unappetizing to pests so they're not sprayed as much. If only they'd leave our other food alone too. Although organic food is not any more nutritional than mass produced foods, it is a great fit for a clean eating diet simply because it is free of chemical pesticides. And let's face it, your body must be better off without additives that are powerful killers of insects, don't you think?

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Seasonal fruits and veg for your nutrition this month | February

Eating a wide variety of seasonal fruit and vegetables will promote good health and will give your body the right nutrients it needs at this time of the year.

Fruit and vegetables contain no saturated fats, salt or added sugars and are a good source of fibre. Eating enough fruit and vegetables will also help you to maintain a healthy weight, lower your cholesterol and blood pressure and benefit your dental health. It can also help protect you against chronic diseases such as heart disease and stroke and may reduce your risk of some types of cancers.

Here is a list of seasonal fruits and veg for February that you can include in your spring lunch and dinner menu, detox drinks, smoothies or eat just raw.

Seasonal fruits

Kiwi, oranges, lemons, tangerines, clementines, grapefruits, apples, pears, and dried fruits.

Seasonal vegetables

Beetroot, broccoli, artichoke, cardoon, chicory, carrot, cauliflower, white cabbage, Savoy cabbage, Brussels sprouts, sauerkraut, beet tops, fennel, endive, lettuce, leek, red radicchio, turnip, scorzonera, scorzobianca, spinach, Jerusalem artichoke, valerianella, pumpkin, radishes, kale, sweet potato, potato.

Home Remedies For Bloating, Easy And Simple Natural Cure

Bloating is the swelling of the abdominal area due to gas or excessive liquid. There are many home remedies for bloating which are easy and simple to follow.

Swelling of the abdominal area due to gas or excessive liquid is known as bloating. The tightened abdomen can cause discomfort and can make it really difficult to either sit down or walk around. Crohn’s disease and gastrointestinal tract affliction can also cause bloating. It can also cause sharp pain in the stomach. Some common symptoms of bloating are; fatigue, darkened stool, chest pain, stomach discomfort, diarrhea, indigestion, vomiting, breathing problem and difficulty in burping and swallowing. 

Bloating Home Remedies

There are several home remedies for bloating which can be very effective if followed properly. Some of the common home remedies for bloating are:

1. One of the most effective home remedies for bloating is the consumption of ginger tea. Consuming ginger tea soothes bloating by leaving a warming effect on the digestive system. This warming effect results into digestive enzyme production which enhances and improves food digestion.

2. Consuming a mixture of grounded cinnamon, honey and water on regular basis is also very helpful in relieving the discomfort caused by bloating.

3. Bay leaves are also very helpful in causing relief from bloating. Just boil a cup of water and then add bay leaf to this water. Wait for five minutes and drink the entire cup in one setting. Remember not to lie down for at least one hour after consuming this mixture. Staying in upright position will help the gas to come out quicker.

4. Chamomile tea is considered to be one of the efficient home remedies for bloating. All you need to do is consume chamomile tea twice daily. One in the morning and one just before going to bed.

5. Peppermint tea is also one of the effective home remedies for bloating. It relaxes your body muscles and allows your body to release digestive gas. Just boil a cup of water with some dried peppermint leaves (one teaspoon) in it. Let it boil for ten minutes and then strain this tea. Drink this tea for four to five times daily. This tea is more effective if you consume it before meals.

6. Turmeric is also very effective in treating bloating. It is rich in nutrients and vitamins such as protein, folic acid, iron, vitamin C and calcium. These vitamins and nutrients help to improve the functioning of the digestive system.

7. Fennel tea is known to have digestive properties and is very effective in giving relief from bloating.

8. Drink plenty of water and eat fruits and green leafy vegetables. Buttermilk is also very helpful in fighting bloating.

9. Avoid eating troublesome foods such as celery, beans, milk products, apricots and Brussels sprout. Do not drink carbonated beverages.

10. Avoid tobacco products and smoking.

11. Carom seeds are known to have thymol which acts as an antibacterial and is very effective in curing problems of digestive system. Therefore consuming carom seeds mixed in water with some black salt can be very helpful in treating bloating.

12. Cardamom is also one of the effective home remedies for bloating. It stabilizes the acids of your stomach and is very helpful in treating bloating.

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Whole Foods – Whole Nutrition

Most people have heard of the term whole foods.  One definition of whole foods is food that was either minimally processed or unprocessed, so that none of the nutritional characteristics have been changed.  In other words, whole foods are unaltered and as close to original as possible.  These whole foods have many nutritional benefits.

We are only just beginning to understand the complex makeup of the foods we eat.  Many of the micronutrients found in whole food may actually be found to work in conjunction with each other.  A food that is in its unaltered form may have just the right balance of nutrition for your body.  This is one of the reasons processed foods are often devoid of any real nutritional value.  Processing foods with heat, chemicals, or acids causes the vital nutrients to become denatured.  Denaturing means to permanently alter a property and make it almost useless in terms of nutrition.

In many modern industrialized countries, we are very well fed.  By this I mean, we have plenty to eat.  You might be surprised to learn that many of these well fed people are actually undernourished.  The nourishment that should be coming from our food just isn’t.  The food most of us eat has lost almost all of its original nutritional properties.  Many times manufacturers add vitamins and minerals, and put “fortified” on the label.  This is to recreate the nutrition in the foods after they remove or ruin all of it through processing.  Fortification is absolutely not comparable to the real nutrition the food originally had.

One way to get healthy whole foods into your body is by creating smoothies in your blender.  A powerful, heavy duty blender, like the Vitamix, can create a delicious smoothie out of whole foods in no time.  This smoothie can be made to have all the nutrition you should be getting in your diet.  Drinking your nutrition like this is easier on the digestive system, since it requires very little digesting.  It is also faster and easier to drink a smoothie than to actually eat all those vegetables and fruits.

Juicing vegetables and fruits is another great way to get the nutritional boost your body needs.  Some would argue, however, that because the juice is separated from the pulp that it isn’t truly a whole food anymore.  This may be true, but the juice is still full of great nutrition even without the fibrous pulp.  Juice can be another easy and fast way to drink your nutrition.

Overall, consuming whole foods will give you the best nutrition.  Remember that any process from the time the food was grown, to when you consume it, may cause it to no longer be considered whole.  Even products that say “whole grains” are also full of many other properties that are not whole.  When you see whole grains on the label, realize that this may be a marketing ploy to get you to think it is healthy.  The food may contain whole grains, but in what amount?  Think about this processing the next time you choose your foods.  True whole foods won’t come in a package, except for the one Mother Nature gave it.

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Is it Too Late For a Summer Garden?

Summer is here and with it comes summer gardens. These summer gardens are not only a delight for the eye, but for the body too. Now is the time to put on the finishing touches. If you did not put out seeds then plants are still a viable option. There are many great plants available. Greenhouses and nurseries offer a wide variety.  

Even if you are a little late in the planting season you still have plenty of time for reaping. The later planting only means more watering for some plants and finding a shade for others. Consider what you are planting then go ahead and take a step out.
 
Herbs do well in well drained soil and lots of sunlight. Herbs include thyme, basil, oregano, tarragon, and mint. These will thrive well in small areas or containers and make a great addition to your recipes.

Tomatoes are available for just about every climate. Most tomatoes thrive in mild temperatures, but need lots of direct sunlight. Some tomatoes are more heat and drought resistant. Know your climate and plant accordingly.
 
There are so many peppers it would take pages just to name them. Peppers are also available in plants. I have found peppers are about the easiest plant to grow. They do well in direct sunlight and can withstand the afternoon sun. However, for me, the best produce is during the fall. Don't get me wrong, peppers produce all summer, but when fall comes. . .WOW can they put out!
 
Cucumbers are also a great garden plant. There are so many things to do with these delights. Eating them raw is just one option. If you are into canning they make great pickles. These can be canned without a lot of trouble. 

 
Peas and green beans come up from seed rather quickly and put on fruit almost as fast. If you have never tried fresh peas or green beans you have missed out. These little wonders can provide the body with much needed nutrition such as vitamin A and calcium. Fresh peas can provide one of the best colon cleanses available. For this reason eat fresh peas and beans with care. You may enjoy the moment, but despise the after effect.
 
If you live in a cooler region, you can plant lettuce. It is a cool weather plant and fresh lettuce is a real treat. If you have a green house with a shade, or an area with lots of shade you can still get by with planting lettuce even in the summer time. 

 
One of my favorite vegetables is okra. This plant tolerates heat well and is usually planted in May and ready to harvest around July. Okra provides many great vitamins, minerals, and is a source of protein and fiber as well. Okra is one that needs to be planted from seed. It does not transplant well. 

 
There are so many plants available for a great garden. Some I didn't mention include: squash, melons, and eggplant. Enjoy your summer and add some freshness to it with a great garden. It not only provides a great meal, but also a great work out!

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