How do I start cleaning up my diet and feeling better?

Several of my friends have been asking me this. And, I get it. It's a little overwhelming. The thought of replacing Chick-fil-A with brown rice and lentils does not seem fun. Even in my head, that sentence doesn't sound fun. But the good news is, it only takes a little to make a big difference. And the more you do, the better you feel, the more your clothes fit, and MOST importantly, the happier you feel. 


1. Find a "why": Find a reason why you want to clean up your diet. 

• Do you want to explore the mood-food connection? Do you think that maybe your depression, anxiety or stress can be improved just by changing your diet? It's worth a try. 
• Did you just experience a life transition? Life transistions often bring stress. Did you move, get divorced, or just have a baby? You can eat certain foods and drink tea to help manage stress. You can learn the effects of your food on your body so that you can pass that knowledge on to your child. 
• Are you sick? There are numerous studies indicating the role of nutrition in reducing inflammation (root of illness), and enhancing your health. 

2. Start slow - gradually add in healthful foods

• Start by adding in vegetables. Green smoothies are a great way to do this. You will feel the results, quickly, from eating green leafy vegetables. Here are a couple of recipes that my family (baby included) love.                                 Banana Peach Bliss

Or this antioxidant one... 

3. Be kind to yourself. 

• Improve your self talk - making changes takes time. How old are you? It's taken that many years to develop your current eating and self care habits. Sometimes it takes a little while, and a lot of support to make changes. Be nice to yourself. What would you tell your best friend if they were embarking on a health quest? Say that to yourself. For most of us, it's an ongoing journey. You won't reach the ending... you just keep on going, and learning... and eating. : ) 

4. Find some time for yourself. 

• This one is hard. Especially if you are a parent or busy at work. This doesn't necessarily mean vegging out in front of the t.v... take walks, take time to breathe, mindfully eat (no t.v.), mediate, pray, do whatever it takes to recharge. 

5. Get support

• Whether it's a health coach, a friend or family member, find people who will support you in making changes. We gain tremendously when those we love support us. Ask for support... maybe you will find another health seeking person to make changes with you. 
• Start reading. 
• Click here to get your Free E-Book from IIN. This is what started me on my path to wellness. It's an awesome book. 
• Anything from Kathy Freston
• Clean

6. Eat your fast food, ice cream and junk. 

• Yea, I said it. As long as you are adding in those veggies and extra water, go ahead and follow your craving. In time, they will diminish. If they don't subside, seek that support again, and a health coach (like me). There are definitely emotional ties to cravings. Deconstructing them can be very freeing and empowering. 

The more you do to take care of yourself, the better you will feel, and the more you will realize when you are out of sync. Your internal barometer will be strengthened. 

If you would like more info on how to making healthy changes, email me at theplantbasedhealthcoach@gmail.com 

Happy health! 

Chia Seeds - What they are and how to incorporate them into your life

Superfood seeds are a big buzz right now, but what are they and what are we supposed to do with them? 
Here's some information on Chia Seed - one of the healthiest for you... and how to incorporate them into your diet (and even your kid's). I'll post more about Hemp and Flax soon so stay tuned! 


Chia Seed
Chia, literally means "strength" in Mayan and can be traced back over 3,000 years to Central America where the Aztecs utilized it as one of their primary plant sources of food, notably their third most important crop next to corn and beans. Chia was considered more valuable than gold and was often used to pay taxes and tribute to the Aztec nobility.

• Very high concentration of essential fatty acids (EFAs) - up to 4x the concentration of other grains. These are important for organ function. The body doesn't make this itself and therefore you must obtain EFAs from your diet.
• Very high Omega-3 content. Contains 64% of ALA (Alpha linolenic acid)
• 5 times the calcium of milk! 
• High in complete protein - 23% per seed. Contains all essential amino acids - making it a complete protein. 
• Packed with essential vitamins and trace minerals
• High in antioxidents - contains chlorogenic acid, caffeic acid and flavanol glycosides. Protects against cancer and heart disease, and helps slow the aging process
• High in fiber. Eating a high fiber diet (accompanied with lots of water) helps eliminate toxins, lose weight, regulate blood sugar, lower cholesterol and feel less bloated. 
• Long shelf life - store at room temp.

You can buy Chia Seeds at most grocery stores, including Whole Foods. You can also order online from Bob's Red Mill or Amazon.com

Wondering how to incorporate them into your diet? Try sprinkling in your smoothies, yogurt, salads and baked goods. It can also be used as an egg replacer.

Check out these complete meal smoothies with oatmeal and chia seed from The Yummy Life.

Or these Chia Seed pancakes from Shape Magazine.

Here's a chocolate Chia pudding! (vegan)

I'd love to hear from you if you eat Chia regularly and have experienced the benefits! 
Happy health!







Learn more about Chia here at Natural News.com 

Wheatgrass - Get Your Daily Dose

Everyone knows that wheatgrass is good for you, right? But who really knows why. I didn't know just how good it was until recently. I picked some up at the Decatur's Farmers Market, and chewed on it. Wierd, I know. But it was actually very sweet. And more cost effective than buying it already juiced. I didn't continue sprouting it, but think I'll give it another try soon. Anyway, there are easier ways to get in your daily dose of wheatgrass. Here's 3 reasons why you should drink/eat this superfood. 

http://www.ehow.com/how_5078991_plant-wheatgrass.html

1. It's been clinically proven to heal ulcerative colitis and aid in cancer recovery (and cancer prevention). Check out this article from Natural News for more information. 

2. Wheatgrass contains no less than thirteen vitamins and all 20 essential amino acids. It also contains a very high amount of chlorophyll which has some proven health and anti-cancer properties. 1 fl. oz. is equivalent to eating 2.5 lbs of veggies. It's loaded with good, live enzymes too. 

3. It has a powerful detoxifying effect. Chlorophyll, in particular has a detoxifying effect. Everyone has toxins. According to Dr. Mark Hyman, MD, even newborn babies have 287 toxins in their umbilical cord blood, 217 of which are neurotoxic (poisonous to nerves or nerve cells).  Frightening, I know. 


Here are a just a few indicators, from Dr. Hyman, that you may need to detox:

• I have hard, difficult to pass movements every day or every other day
• I am constipated and only go every other day or less often
• I urinate small amounts of dark, strong smelling urine only a few times a day
• I almost never break a real sweat
• I have one or more of the following symptoms: fatigue, muscle aches, headaches, concentration and memory problems
• I have a negative reaction when I consume foods containing MSG, sulfites (wine, salad bars, dried fruit), sodium benzoate (preservative), red wine, cheese, bananas or chocolate, even a small amount of alcohol, eating food with garlic and onions
• When I drink coffee or caffeine containing substances I feel wired up, an increase in joint and muscle aching or have hypoglycemic symptoms (anxiety, palpitations, sweating, dizziness)
• I regularly consume any of the following substances or medications: acetaminophen (Tylenol), acid blocking drugs (Tagamet, Zantac, Pepcid, Prilosec, Prevacid), hormone modulating medications in pills, patches or creams (the pill, estrogen, progesterone, prostate medication), ibuprofen or naproxen, medications for Colitis or Crohn’s disease, recurrent headaches, allergy symptoms, nausea, diarrhea or indigestion

If you have a juicer, growing your own wheatgrass may be a good option. If not, you can buy it in  several different supplement forms and either mix it with water, or blend it into your smoothie. 

If you need a really great smoothie recipe, here's a reminder of my favorite green smoothie. Add a scoop of powdered wheatgrass to it, too. Organic Powdered Wheat Grass

Ingredients: 
1 banana
3/4 can of peaches (or more, or less) - can use fresh when they come in season again
3 tbsp. Hemp  seeds
Ice
1/2-1c. coconut milk
big handful of spinach or baby spring mix - 
water as needed
Blend

Happy health!








Sources: 

http://www.naturalnews.com/026418_chlorophyll_wheatgrass_skin.html#ixzz1tfFev8XN

http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-5-detoxification/

http://dynamicgreens.com/wheatgrass-benefits-of-wheatgrass.html

http://www.naturalhealthcure.org/therapies/wheat-grass-juice-therapy-health-benefits-and-healing-properties.html

Green Smoothie Time

Banana, Peach & Spinach Smoothie

Here's another green smoothie - it's creamy and really good!

As you eat more leafy green vegetables, you will experience great mental clarity, increased energy and better overall health. Smoothies are a really good and easy way to get in your veggies. Kale can sometimes be a difficult one for people to get used to in a smoothie, so try spinach. It has a milder flavor and is easier to disguise for those who aren't thrilled about drinking their greens.

Ingredients: 
1 banana
3/4 can of peaches (or more, or less) - can use fresh when they come in season again
3 tbsp. Hemp  seeds
Ice
1/2-1c. coconut milk
big handful of spinach or baby spring mix - 
Note: I love Organic Girl - it's always fresh. I have also used their 50/50, which is 50% spring mix, 50% spinach
water as needed
Blend

Baby approved!

 Who needs a milk mustache when you can have a green one?

Thanks for reading! For more information about how you can add leafy greens into your diet, email me at theplantbasedhealthcoach@gmail.com

It's Cocktail Hour! Leafy Green Smoothie

leafy green smoothie - theplantbasedhealthcoach.blogspot.com

Green, leafy vegetables are missing from most people's diets. They are some of the most important foods for good health.

In addition to being loaded with calcium, magnesium, iron, potassium, phosporous, zinc and vitamins A,C, E and K, leafy green vegetables are important for:

• blood purification
• cancer prevention
• improved circulation
• immune strengthening
• subtle, light and flexible energy
• helpful in eliminating depression
• promotion of healthy intestinal flora
• improved liver, gallbladder and kidney function
• clearing of congestion, especialy in lungs, and reduction of mucus. 

Try drinking or eating your greens for a month and see how you feel.

I find that drinking my greens is a quick, easy and tasty way to get them into my diet. 

If you're still not convinced that you like to eat your leafy greens, try this smoothie!

This is a super easy, and really great recipe for a green smoothie. Both my husband and 11 month old loved it!

Ingredients:

1 1/2 cups packed spinach (I used organic girl)
1/2 c. kale
1/4c. 100% juice (I used Odwalla Carrot Juice)
1/2 c. Fresh or frozen antioxidant packed berries (I used frozen Cascadian Farms Raspberries)
1 banana
1/2 tsp. Ground Flax (can be found at any grocery store. Contains fiber and Omega 3's)
Squeeze of a lemon (lemon juice helps with detoxification)
Water


Place all ingredients in a blender and puree. Add water as needed until you find the right consistency.
Makes 2 large glasses or 4 champagne glass "cocktails"

Cheers!


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If you'd like to learn more about integrating healthy and detoxing foods into your diet, email me at theplantbasedhealthcoach@gmail.com!

Sources: Joshua Rosenthal Integrative Nutrition. 2008