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! 

Arugula & Basil Whole Wheat Pasta Deliciousness

I was so very happy eating this meal. I think you will be too. It's very simple, and remarkably delicious.

There are a lot of great flavors going on in this dish. It's vegetarian - you can make it vegan (omit the cheese) or gluten free (substitute whole wheat pasta for rice pasta or spaghetti squash). If you haven't noticed, I post really easy recipes. I like to cook, but try to keep it simple in the kitchen. This way, we can eat healthy, and not go crazy with prep time.

This meal has lots of green veggies in it - full of antioxidants and vitamins. Eating green veggies has been linked to better respiration, better mental clarity and better energy. Whenever I can make a recipe that tastes good with leafy greens, I do it.

Grocery List: 

• Whole wheat pasta
• Arugula 
• A high quality cheese - try Italian Pecorino Romano Cheese - it's made with Sheep's Milk in Italy. It was very tasty (though a bit salty). 
• Tomato Sauce with fresh basil leaves (basil is super easy to grow in a garden, or even in a pot if you don't have a garden - fresh makes all the difference compared to dry basil.  (if you can make homemade sauce - it really enhances the flavor. It's really easy. If you need a quick tomato sauce recipe, email me - theplantbasedhealthcoach@gmail.com. Otherwise use your favorite jarred sauce)

Make a big pot of sauce, and then add cooked whole wheat pasta to it, and serve over a big plate of arugula. Grate a little cheese on top. If you use a strong, high quality cheese, you won't need a lot to get a lot of great flavor. Unless you're like me and love cheese, then grate a little more:). It's an indulgence, so enjoy it when you choose to eat it.

Happy health!

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