Category Archives: balanced diets
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Day 9 – Go Meatless
Going meatless, even just once to a few times a week, can have a tremendous impact on your health. You don’t have to cut all animal products out of your life cold-turkey, but decreasing the amount of meat and increasing the amount of vegetables, fruits, nuts, and whole-grains that you eat can do wonders for your health and the health of the environment.
Don’t get me wrong (or hate me), I am a full-on meat eater. But eliminating meat from meals every once in a while can be great. It can be time-saving, money-saving, and health-beneficial. You don’t have to sacrifice deliciousness because you’re eliminating meat. Have you ever tried a whole roasted herbed cauliflower or a vegetable burger? Mmmmm.
Go ahead and expand your horizons by making full meals solely out of plants. You’ll be surprised with the plethora of ideas and recipes you can find or come up with.
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Day 8 – Pack a Lunch
Save money and eat healthier by packing your own lunch. (This is your challenge today but you can plan it for tomorrow. ) Knowing exactly what’s in your food and ensuring it’s nutritious can give you some peace of mind when it comes time for your lunch break. Save time by preparing your food the night before or the morning of (rather than spending time heading to pick up some grub and waiting in line) can also free up time to socialize or take a lunch-time walk.
I am not one of those people who spend all day Sunday prepping meals for the week (or month!). I honestly just can’t put the effort in. But, I know that many of you benefit from this. It can help you achieve goals of healthy eating; and if it allows you more free time during the week, then I say kudos to you. There are some evenings when I’ll prepare dinner and lunch for the new couple of days; this usually occurs when I’m participating in a Whole 30 (like right now). If I am eliminating sugar and processed foods from my diet, then prepping my lunch meals (or meals for evenings away from the home) is a must – because I want to know exactly what’s in my ingredients and want to be certain I am maintaining compliance.
In addition to eating healthier when brown-bagging it, preparing my lunch also allows me time to do other things on my lunch break – whether that’s go for a walk or run errands or just spend time with friends or alone….it means I’m not running around looking for something to eat, waiting in lines or for a server. My time, as I’m sure yours is as well, is valuable and I don’t want to waste a minute.
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I am not 100% healthy all the time. I admit it. I am human and occasionally, I like to indulge in snacks that are not the healthiest choices. (Who doesn’t like popcorn at the movies?)
But most of the time, I try to be very conscious of what I’m eating and I like to know what I’m putting in my body. So, when it comes to snacking and making those healthier choices (and opting not to stick to just fruit or vegetables), I often like to go the homemade route.
My recent obsession are homemade protein nut butter cups. They’re made with just a few ingredients – dark chocolate or cocoa or chocolate protein powder, coconut oil, and nut butter of choice (I use almond hazelnut). Melt and mix and freeze. Easy peasy.
I’m also a huge fan of making my own “Larabars“. It’s definitely a lot cheaper than buying actual Larabars, and I can throw in whatever I want. I also like healthy cookie dough dip (made with chickpeas but you’d never know it!) and black bean brownies.
And, in the summer when it’s super hot, I might make a little “nice cream” – a healthier version of ice cream made with frozen bananas. This is a great compromise for people like me who are also allergic to dairy.
Knowing exactly what I’m eating is definitely important to me, not only because of the obvious benefits of eating healthier and cleaner and knowing my ingredients, but also because I can eliminate as much garbage from my diet as possible. This is especially important when I’m following the Whole 30 Program and eliminating sugar and processed “foods” and other junk.
However, as I said, I am human and I do like to indulge on occasion. But that doesn’t have to equal eating garbage. There are plenty of healthier options on the market – even for your favorite “junk foods”.
For example, Amplify Snack Brands – the makers of Skinny Pop popcorn – have some wonderful snack products that are comparable in taste to your regular snacks, but without the garbage and the guilt. Their Paqui Tortilla Chips use non-GMO corn, are trans-fat free, are nut, soy, and Gluten-free, have no MSG, and are certified Kosher. Oh, and they come in a bunch of crazy flavors (Haunted Ghost Pepper, anyone?).
Amplify also in their roster, Oatmega Bars – grass-fed whey protein bars offered in a plethora of flavors – and Tyrrell’s Hand Cooked Potato Chips– which offers “no iffy ingredients”. And of course, let’s not forget the Skinny Pop brand of popcorn and other products, which are also “free of all those things, including GMOs, MSG, peanuts, soy, tree nuts, and Gluten”.
As you can see, there are many options on the market for snacking better and it’s commendable to see companies with a conscience – ones that care about our health and the ingredients they choose to put into their products (and therefore, that we put into our bodies).
So, if you’re on the go or not able to making your own healthy snacks (or have no interest in it), check out Amplify Brands (or at the very least, ensure you check your labels for ingredients on your snack foods) to see what product might become your next favorite snack.
Be kind to your body and what you put into it.
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(By Michelle Hannan)
“Veganism is as old as humans themselves, but with time, we have somehow lost our track of how good this path full of veggies is. I am not against meaty diets or people who love meat, I just prefer those diets that have veggies and fruits more than any other thing.
People may opt veganism due to their religious belief, moral values, or merely to lose weight in that particular manner. Here it is essential to understand that veganism is not just restricted to your diet, but it is a code of conduct, the way you choose your life to be. click HERE to see the food list that is not only delicious, but healthy too
A vegan diet has so many benefits, and for you, ten of them are listed below.
1. The medical fraternity accepts 150-200 mg/dL to be a standard range of cholesterol. According to a recent study, an average Americans cholesterol level is 210 mg/dL, and the level of a vegan is 146 mg/dL. Well, it is safe to say that it is better to be under than above.
2. People may think that vegans do not consume dairy, so they lack in protein and calcium, but to their surprise food like broccoli, bok choy, calcium-fortified orange juice, collards, kale, and Chinese cabbage are an excellent source to meet the deficit.
3. With the vegan diet, men and women are less likely to be a subject of cancer, and the rate goes down to approximately 36%. Cancer is one of the most common and deadly diseases, but with this diet, you may save yourself with this trouble.
4. Elizabeth Blackburn, Nobel Prize winner, came up with a study that claims that vegan diet changed more than 500 genes in just three months. Apparently, veganism turns off the genes that cause cardiovascular diseases, cancer, and other diseases and turns on the genes that prevent infections.
5. Products that are listed as non-cholesterol are often vegan as bad fat is a product of meaty food.
6. Vegan diet not just brightens up your skin, it also makes you feel active and energetic for the longest time. So, if you feel frustrated and fatigued throughout the day than a properly cooked vegan meal can may you feel better.
7. While there are so many benefits of vegetables and fruits, if they are overcooked, all the benefits it carries go down the drain.
8. When one person decides to be a vegan that person helps saving the entire acre o a forest from demolishing. How? For meat production, forests are being cleared out to grow crops to feed the animals. I am not asking not to feed animals, but in order to fulfill the huge meat need, drastic measures have been taken.
9. To produce one pound of meat 2500 gallons of water is needed and to grow one pound of wheat, only 25 gallons of water is required. Considering the rumors that the third world war will be on the water, I think we should do more to save up this precious thing than wasting it.
10. Celebrities like Ellen DeGeneres, Miley Cyrus, Liam Hemsworth, Woody Harrelson, Sia, Pamela Anderson, and Peter Dinklage are the ones who believe that veganism is not just healthy, but it is also the right way to live.”
*The views expressed in this post are strictly that of the author, Michelle Hannan.