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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5 Great Benefits to Get From a Plant-Based Diet

A plant-based diet includes a high percentage of food sourced from plants rather than animals. This can mean eating nuts, whole grains, lentils, peas, beans, fruits, and vegetables. But, this style of diet does not need to be strictly vegetarian. Here are five of the health benefits that come from eating lots of plant foods:

Blood pressure

A plant-based diet offers a perfect source of potassium-rich foods which can help to naturally lower blood pressure. Fruits and vegetables, as well as most seeds, nuts, legumes, and whole grain include a sufficient amount of vitamin B6 and potassium for healthy blood pressure. Animal foods like meat include minimal potassium and can lead to higher cholesterol and blood pressure.

Cholesterol

A significant benefit of adopting a plant-based diet is the ability to lower cholesterol. Plants are cholesterol-free, even the more saturated types like cacao and coconut. For this reason, eating a diet that mostly consists of plant-based foods can offer a simple solution to lowering cholesterol. Great food choices to lower rates of heart disease and cholesterol include seeds, nuts, whole grains, fruits, and vegetables.

Blood Sugar

A highly effective method to control high blood sugar is to increase the fiber in the diet. A fiber-rich diet is perfect to help with slowing the absorption of sugar in the bloodstream. An added benefit is the ability to control hunger throughout the course of the day. Also, fiber can help with balancing the level of cortisol in the blood stream, which is responsible for the feelings of stress. Many of the animal foods can have a significant hand in increasing the blood sugar level.

Cancer

A plant-based diet that includes low-fat, whole food is one of the most efficient choices for helping to cut the risk of cancer. Certain cancers like breast and colon are at great risk for those that eat a diet mainly consisting of animal foods.

Weight Loss

A diet consisting of plant-based and whole foods, with minimal processed sugars and low in fat, is certain to help with cutting weight. A further benefit comes from a diet that is high in clean and raw whole foods. Weight loss is naturally able to occur when the daily diet includes a higher percentage of vitamins, minerals, and fiber compared to proteins and animal fats. A well-planned plant-based diet has the potential to cut 4-6 pounds within a two-week period. This should also ensure you aren't left feeling hungry.

Eating a diet based on whole, plant-based food can reduce your risk of a broad spectrum of diseases, such as heart disease, obesity, diabetes, and cancer. What we should eat is our main concern.

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Excellent Benefits Of Fruit And Vegetable Juices During Summer

You can refresh yourself in summer with the help of fruit or vegetable juices. These delicious, healthy juices can refresh you and replenish your depleted energy levels. Even though juices can be enjoyed any time of the year, they become much more enjoyable during summers.

You can prepare tasty health drinks at home which can provide you with important nutrients like proteins and vitamins and also help in overcoming the effects of the scorching summer heat. As you might be aware, fruits are very important for our body as well as for a healthy skin.

Fruits and vegetables consist mainly of water and fiber, but they also provide a lot of other important nutrients like minerals, vitamins, phyto-nutrients. It is a very healthy habit to consume fresh fruits and vegetables on regular basis, specially in summer season.

The problem is most people do not like to consume whole fruits or vegetables. Such people can enjoy juices made from them. For example, no one would like to eat 10 carrots at once. But if you make a glass of carrot juice using those 10 carrots, you can easily gulp it down.

Fruits and vegetables provide nutrients which are essential for the growth and healthy functioning of the body. They provide us energy and help in regulating our metabolism. They contain minerals which are necessary for the nerves and muscles of our body. However, keep in mind that vegetable or fruit juices should not be used as substitutes for whole foods, but as supplements. They can be a perfect food supplement, specially for our eat-on-the-run lifestyles. You can make a glass of juice easily and quickly.

Vitamin C present in some juices can be good for the skin. If you regularly drink juices which are rich in Vitamin C, you can notice a significant improvement in the smoothness and beauty of your skin. Vitamin C also helps in joint flexibility and is good for the hair. Grapefruit juice is a good source of Vitamin C and can be helpful in preventing arthritis, cataracts. But people with type 2 diabetes should avoid it due to its high sugar concentration. Orange juice is another good source of Vitamin C.

Carrot juice contains a large amount of beta-carotene, potassium and vitamins. It helps in strengthening the immune system, improving the eyesight and preventing heart related diseases. It can also be helpful in reducing cholesterol levels, healing of wounds and preventing cancer.

Sugarcane juice is very popular during summer season because it quenches our thirst and re-hydrates our body, giving us instant burst of energy. It is also effective in fighting against prostate and breast cancer.

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Green Nutrition - How Can It Benefit Me?

Green nutrition, smoothies, juices, we've been hearing these terms more and more. 'But what exactly is it, and how can it benefit me?' 

I'm glad you asked!

Green nutrition is something that used to be reserved for patchouli-wearing hippies, right? Not anymore! Thanks to the incredible communicative power of the internet, you are finding more and more people learning about and using the variety of green foods available to them.

What I mean by "green foods" are specifically - certain foods that are, yes, green in color. They are generally referred to by their color not because the color itself is so wonderful, but because they all have similar nutritional benefits.

Green Superfoods are very nutritionally dense, in fact, incredibly so. They have an extremely high vitamin, mineral, enzyme, and antioxidant content, and have a great variety of health benefits, including battling with cancer, heart disease, glaucoma, macular degeneration, osteoporosis, and more. They also provide a tremendous amount of energy along with high quality protein, often with all amino acids for a complete protein.

Here's a few examples of foods that provide green nutrition:

• Wheat, oat, and barley grasses
• Alfalfa
• Algaes such as Chlorella or blue green algae
• Parsley
• Oregano
• Spinach
• Peppermint
• Kale
• Swiss Chard
• Sprouts
• Dandelions

And the list goes on!

Green foods are generally prepared in many ways, depending the food. Grasses are usually juiced or blended, and algaes are available as powders. Herbs can be added to smoothies or salads, and some of the leafy greens can be made into a salad or cooked.

There are a few things to consider when you want to get the most out of your green:

1. Raw green foods are generally better than cooked.
2. Fresh is better than dried, powdered or processed (though is unavoidable sometimes).
3. Organic foods will usually be the most nutrient-dense.

And finally - VERY IMPORTANT - getting some green nutrition is better than none at all.

While you will certainly get the best nutrition from foods that you grew yourself without chemicals and then juiced or consumed within minutes of harvest - that's just not realistic for most people

One of the biggest obstacles we have when trying to change our habits is the "all-or-nothing" mentality. Does that sound familiar? Do not fall into this trap! It is perfectly OK to start off your journey into green foods using a powdered drink mix that you have every morning. Just do something!

The key here is baby steps. Once you get going and incorporate something into your routine, it soon becomes habit and -- guess what? You are then ready to add something new - kick it up a bit.

So to answer the original question, green nutrition IS for real, and it can benefit you by increasing your health and resistance tremendously. It is no miracle that will strip you of 100 lbs overnight or anything, but it really does make a difference.

I challenge you to give it two weeks - try green nutrition - a smoothie or juice or whatnot -- every day for two weeks. It will give you energy, vitality, and will make a huge difference in your day.

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Two Fabulous Spinach Salad Recipes

Spinach is another great salad ingredient! If you want to make tasty food that is also good for you, you must check out these salads. Are you looking for a spinach salad recipe? There are lots of people who are looking for information on making salads with spinach and other great ingredients. There are lots of different salads to choose from. Read this article for tasty spinach salad recipes that are also good for you!

Spinach is another great cooking ingredient that is extremely versatile, and, as a result, can be used in many different dishes. It is great with fruits, such as peaches or strawberries. It is great with nuts, such as almonds. It is great with vegetables, such as onions as well. For example, you can combine spinach with strawberries and almonds, dress the salad with raspberry vinegar and olive oil, and you got a very tasty Strawberry Spinach Salad.

Or, you can combine it with red onions and peaches and dress with coriander, vinegar and olive oil, and you will get another delicious salad.

If you are looking for a great spinach salad recipe, check out these two great recipes - they look great and they taste great:

1. Strawberry Spinach Salad

This is a great looking and great tasting, very colorful dish. The combination of green spinach and red strawberries makes this salad great to look at, and it also makes the salad very tasty!

Photo: Tastemade.com

Here is how to make this salad with strawberries and spinach. Chop the spinach. Slice the strawberries. Chop the almonds.

Combine spinach, strawberries and almonds in a salad bowl. Dress with a bit of raspberry vinegar and olive oil, and mix.

2. Spinach, Peaches And Red Onions Salad

Here is another very easy dish that you can make. Just like the spinach strawberry salad, this one is also very colorful and it looks very nice. Green spinach, orange peaches and red onions look great together in this recipe.

Photo: Dole.com

Here is how to make this - chop spinach, peach and red onions. Make a tasty dressing for this salad with coriander, vinegar and olive oil. Combine the spinach, peach and red onions in a salad. Dress with the coriander dressing and mix.

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Vegetarian Protein Sources: How To Get The Essential Amino Acids

Vegetarianism is widely known as the lifestyle or diet in which there is a strict exclusion of animal meat and byproducts in the diet. These include fish, poultry, meat and byproducts such as eggs, milk, and even honey.

Because of the booming cases of cancer and other diseases, which are leading causes of death worldwide, many people are becoming more conscious of what they eat, most especially meat. Animal meat, in all forms - be it red meat, white meat, or fish meat, is always in controversy.

It is a known fact that processed meat contains preservatives and chemicals that are carcinogenic. It is interesting to note that lard, which is highly saturated fat, was once used as a sandwich spread. Imagine the effects it had dealt to those who have consumed it. Having a high saturated fat content, it can easily clog arterial walls and blood vessels, leading to dangerous levels of blood pressure and, in turn, can lead to cardiovascular complications and even death.

Why do people consume things they know can be harmful to them? One reason why people persist in the consumption of these foods is because of the taste. The taste of these foods, despite their knowledge that these are potentially harmful, has an appeal to them and makes eating more enjoyable. Food is supposed to be delicious and enjoyed, after all.

Vegetarians have different classifications. Ovo-vegetarians can include eggs in their diets, but not dairy products such as milk and cheese. Lacto-vegetarians, however, are the opposite of ovo-vegetarians. On the other hand, ovo-lacto vegetarians include both eggs and dairy products in their diets. However, vegans are a different case, and they strictly exclude both eggs and dairy products in their diets, in addition to animal meat, poultry and fish. However, if that's the case, where do these people with this kind of diet or lifestyle get the necessary proteins and essential amino acids needed by their bodies?

Studies reveal that the protein vegetarians get through their diets is only slightly lower compared to their meat-eating counterparts. It was once believed that those with vegetarian diets have a significantly lower amount of protein intake or that their protein levels in their bodies is inadequate. Although misconceptions about this still exist, it is important to note that there is sufficient protein to be had in the consumption of plant based foods.

Protein is made up of many amino acids, so eating a variety of foods rich in amino acids is important. All whole foods have amino acids, so eating a variety of complementary plant sources can suffice. Ovo -lacto vegetarians, however, get ample amounts of protein from eggs and dairy products, so this is not a big issue for them.

Learning how to get the essential amino acids is not enough. The food must appear palatable, as well. The appeal of the food to the eyes and taste is also important for those with vegetarian diets. With a little simple creativity or fancy culinary touch, these foods can taste as good as those foods with meat. However, what separates these foods is the fact that the vegetarian diet is healthier and safer.

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Stay Cool And Hydrated With These Fun Watermelon Recipes

Hydration is always important for our bodies but it's especially important when the weather gets hot. We also might be sweating more than normal so we are losing fluids that need to be replenished. Naturally, we need a way to cool down and hydrate the body. I always recommend drinking fresh, natural spring water or at least water that has been re-mineralized. 

Drink approximately half of your body weight (in pounds) in ounces of water per day. Keep a water bottle near by so you are always reminded to have a sip! Now, I know not everyone is a fan of plain water so there's nothing wrong with infusing water naturally with some fruit slices, cucumber slices, or mint leaves. Since watermelon is popular in the summer time and tastes oh so delicious I have two fun recipes for you to enjoy.

First, let's discover a few benefits of watermelon:

1. Naturally hydrating
2. High in lycopene
3. Contains beneficial amino acids
4. Anti-inflammatory properties
5. Packed with antioxidants

Recipe 1

Watermelon Slushie - makes 1 serving (vegan)

Ingredients:
3 cups seedless watermelon, chopped
1 cup ice
1 tbsp coconut sugar
1 lime

Photo: Ungoofaaru.com

Directions:
1. Place all ingredients except the lime into a high-speed blender.
2. Chop the lime in half and squeeze the juice into the blender. Discard the flesh and skin of the lime.
3. Blend the ingredients together until combined. If you let the drink sit it will separate a bit so just stir it as needed.

Recipe 2

Watermelon Pizza or Salad - makes 1-2 servings

Ingredients:
5-6 watermelon slices (keep rind on for pizza, it's easier to hold this way)
1/3 cup fresh blueberries
1/4 cup walnut pieces
1/4 cup feta cheese (optional)
2-3 fresh mint leaves

Photo: Recipesfoodandcooking.com

Directions For Pizza: 

1. Place all of the watermelon slices on a flat surface.
2. Sprinkle on each ingredient evenly between all slices. Eat like you would a pizza slice!

Directions For Salad:
1. Take the slices and chop them into chunks. Discard the rind.
2. Place the chunks into 1 or 2 bowls and sprinkle on the remaining ingredients.
3. Stir gently to combine and enjoy!

Those are some simple and fun recipes to try this summer. You can certainly always just eat the slices as is or chop the watermelon into chunks, but if you want something different and creative, it never hurts to experiment. You will be staying cool and hydrated and it will taste delicious!

Article Source: EzineArticles.com