Category: Health

How to Transition to a Plant-Based Diet

How to transition to a plant based diet

Thinking of switching to a plant-based diet?

You might be thinking of having a healthy lifestyle and looking for ways to achieve it. One thing you can consider is transitioning to a whole food plant-based diet. Many have been trying to switch their diet because of the proven health and environmental benefits they gain from it. But changing your diet could be tough especially when you want to try something new. Nevertheless, this kind of diet is a good idea for your overall wellness as an individual. It is known to have rich micronutrients including vitamins and minerals, healthy fats, antioxidants, protein, and even unprocessed carbohydrates.

Here is some information you need to know about how to transition to a plant-based diet.

How to Transition to a Plant-based Diet

What is a plant-based diet?

According to Julienna Hever, a California-based nutritionist and founder of Plant-Based Dietitian, A plant-based diet centers on whole plant foods, namely vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices. This diet is known to be flexible because even if people strictly follow eating mostly plants, animal products are not off-limits. Some people often consider this as a lifestyle and not just a diet to keep themselves healthy. 

The following are the basic principles of whole foods, a plant-based diet:

  • Focus on whole and not processed foods,
  • Setting Limits on eating animal products,
  • Focus on eating mostly plants such as vegetables, fruits, whole grains, nuts, herbs, and other healthy plant products,
  • Avoiding refined foods such as white flour, processed oil, and food with added sugars,
  • And check the quality of food that has proponents of the WFPB promoted locally sourced food.

What is the difference between a vegan diet and a plant-based diet?

A WFPB diet is not the same as a vegan diet. A vegan diet is having plant-based foods but not all vegan foods are healthy such as French fries, pizza, cookies, plant-based ice cream, and even candies. Also, Vegan diets eliminate products like dairy, meat, poultry, eggs, and other animal products due to ethical and environmental reasons while a plant-based diet does not. A plant-based diet usually focuses on eating mostly vegetables, fruits, nuts, and whole grains but you can still decide if you want to consider consuming animal products.

Why is a Plant-Based Diet good for you?

Trying to switch to a plant-based diet helps in reducing the risk of certain chronic diseases, sustaining weight management, and helps in preventing and treating hypertension, cholesterol, and cancer. This diet will support your immune system because plants have essential nutrients that are not present in other foods. Plants have antioxidants, vitamins, and minerals that are needed to keep your body healthy. This also suggests that this can help you in increasing your lifespan by having a healthy lifestyle.

How to transition

Before you try to switch to your diet you need to consider several things, so you won’t mess up with the diet. This diet requires you to be disciplined in terms of choosing the kind of food you eat. A sudden change can be a bit difficult because it might challenge you emotionally and socially but over time you will eventually realize the benefits you get from it. Here are some ways on how to transition to a plant-based diet:

Plan your diet and start as quickly or slowly as you tolerate

A change in diet from one day to another is not as easy as you may think. So, the best way to switch to a new diet is to start gradually with proper planning so you can slowly achieve the goals you want for yourself and your body. You can start by eliminating animal-based foods and looking for a healthier substitute. You may also start increasing your consumption of fruits and vegetables that you like for your daily meals. Try eating fruits and vegetables you haven’t tried before so you could have an idea which would suit your taste better. In that case, you could enjoy your diet. You may write down the food you need to eat for a week and strictly follow it. Knowing what to eat and understanding what you can tolerate will help you to adapt to a plant-based diet.

Stock only healthy foods

 Journal of Hunger & Environmental Nutrition, a study published, says that stocking up on a variety of vegetables and fruits tends to help someone from saving almost $750 a year as long as you don’t spend much on highly processed vegan substitutes. As you stock only healthy products at home, it will prevent you from consuming animal-based products that are unhealthy. Take time to explore healthy plant products that are not costly, and which fit your budget from your local market. Stock them up in your kitchen or your fridge so they would stay fresh as it was when first bought.

Keep your meals interesting

You must consider exploring and trying different foods, especially salads. There are many recipes on the internet like the ten healthy 5-minute recipes that you might love to try. This will help you feel motivated to try a new diet that may satisfy your cravings without the need of sacrificing your healthy body and lifestyle.

Educate yourself about the diet

It is a good idea to continue your research on a certain diet so you could push yourself in continuing it upon reading the benefits of it and how it can help you physically and mentally. It is recommended for you to listen to podcasts or read articles related to it to help you with your journey. Also, reading testimonies from other people who tried the same can inspire you.

Lastly, always remember that transitioning to a plant-based diet takes time. Be gentle with yourself as you switch to a new diet. Try writing down your goals and make little steps to achieve them. 

Sources:

https://www.healthline.com/nutrition/plant-based-diet-guide

https://runningonrealfood.com/how-to-transition-to-a-plant-based-diet/

https://www.piedmont.org/living-better/the-difference-between-a-vegan-and-a-plant-based-diet#:~:text=Both%20meal%20plans%20have%20made,as%20fruits%2C%20 vegetables%2C%20nuts%2C

Are Acai Bowls Healthy

Are Acai Bowls Healthy

Can Acai Bowls Be Healthy?

The vibrant purple hue of acai topped with some delicious and pretty-looking slices of fruits, chunks of chocolate granola, nuts or seeds, and some chia seeds is a pretty sight! One that will make anyone lust over an acai bowl and if you are a sucker for Instagram-worthy food, then you would surely be following this smoothie in a bowl trend! 

This Instagram trendy superfood has become quite a rage and everyone seems to be amazed by this gorgeous bowl of delicious food. Because what’s not to love? Delicious smoothie topped with fruits, nuts, granola, and other toppings of your choice. Yum!!

But are acai berries, the superfood, really healthy? Are acai bowls healthy like everyone claims to be? Let’s find out but for that, we have to start from the beginning!

Are Acai Bowls Healthy

What Is An Acai Berry?

The acai berry is not like your usual berries. These deep purple berries are commonly found in subtropical regions of Central and South America, and come from the acai palm tree. These berries can’t be simply plucked and eaten as you would do with your strawberries or blueberries. To make an acai berry edible you have to soak them to make their skin softer. That’s exactly why you typically find acai either frozen or in powdered form in supermarkets. 

What makes them different from the usual berries is not just their exterior but also the fact that acai berries don’t really have that usual tart-sweet taste but instead are more earthy and some even say they taste like tea. But the fact is, they are packed with powerful antioxidants called anthocyanins and are low in calories, which makes them a healthy choice.

What Are Acai Bowls?

An acai bowl is basically a smoothie in a bowl that you eat with a spoon! The base of an acai bowl is an acai smoothie, made using a packet of frozen acai berries puree or powder that is blended with other fruit juices and either milk or yogurt. Then it is decorated with different toppings like shaved coconut, chocolate granola, fruits, nut butter, seeds, and many other things. When it comes to the toppings the options are endless!

So Are Acai Bowls Healthy?

Now you must be wondering that something that comes from nature, is packed with antioxidants, and is topped with fruits and nuts would be healthy, right?  Well, it actually depends on the ingredients used in making that gorgeous-looking bowl! The average acai bowl can be healthy and packed with nutrients like calcium, vitamin A and healthy fats, and good fiber. But sometimes acai bowls are high on calories and added sugars and are simply put just glorified desserts!

While acai smoothie, which makes the base of the bowl, is healthy when blended with milk or yogurt because what you get is the power of berries with a protein. But acai berries are not sweet on their own. That’s why many times they are blended with fruit juices or added sugar, which is not so healthy but obviously makes these bowls tasty! 

Next comes the topping, which can also be healthy and nutritious when topped with nuts, sliced fruits, berries, or chia seeds. But the calories and sugar add up and make the whole superfood bowl unhealthy when it is topped with toppings like chocolate shavings, granola, sprinkles, or coconut flakes. 

So, to conclude acai bowls are not completely unhealthy, the key is to keep a check on the ingredients when you have them outside. Make sure they are not loaded with added sugar and calories. Or the best way to have this gorgeous bowl and make sure that you get all the healthy nutrients and vitamins is to make one at home. 

Just get some frozen unsweetened acai puree and obviously a fancy bowl, because it has to look fancy, right?! Blend the frozen puree with a protein like milk or yogurt and spread it on the base of the bowl and then top it with seeds, nuts, and fruits, and voila…. You can have your very own Instagram-worthy acai bowl at home! The gorgeous purple color makes everything look beautiful! And yes if you are out and about and want to order an acai bowl, simpy, customize it with all the healthy ingredients!

 

Sources:

  1. https://www.eatingwell.com/article/7630868/are-acai-bowls-healthy/
  2. https://www.womenshealthmag.com/food/a24733894/are-acai-bowls-healthy/

What Do Healthy Gums Look Like?

What do healthy gums look like

Are your gums healthy?

Gums that are healthy will be a consistent shade of pink, and they may appear lighter around the teeth and darker around the sides of the mouth. An individual’s gums may naturally be whiter or darker than those of another.

When a person discovers that the color of their gums is changing, they should consult a doctor, especially if they are experiencing other symptoms.

In general, we place a great deal of emphasis on the appearance of our teeth, such as whether they are clean, white, or straight. But have you ever considered what healthy gums look like? Their look can reveal a lot about their health and what areas of your oral hygiene routine may be lacking.

What to healthy gums look like

What are healthy gums?

Here’s a list of things to keep an eye out for to keep your gums healthy:

Color

Depending on the pigmentation of your skin, healthy gums might range from pink to brown. However, if they have turned red, it could signify gingivitis or other periodontal illnesses. Anemia can be indicated by lighter colors, such as a very pale pink or white.

Firmness

The stiffness of your gums can tell you a lot about their health, even if it isn’t exactly visible. They should be solid and not move when touched; gingivitis may be the culprit if they become soft and malleable or even begin to bleed.

Recession

A trip to the dentist may be necessary if you see your gums receding – or pulling away – from your teeth. It could be caused by advanced periodontitis, which must be treated properly.

Swelling

When gingivitis is prevalent, swollen, puffy gums are common. As previously noted, the gums may be sore or slightly unpleasant to the touch and bleed easily.

While some people may avoid brushing their gums or flossing on a daily basis when they are sore or inflamed, it is critical to keep them clean and cared for. Gum disease is frequently caused by a daily lack of flossing and poor brushing.

Checklist for Healthy Gums

Let’s go over some typical questions to see if you can self-diagnose your gum health. Of course, these questions are meant to serve as a guide, and if in doubt, you should seek the advice of a medical professional to identify the best course of action for your specific situation.

How do you know what color your gums are?

Even if they are both healthy, the color of one person’s gums can differ from that of another, as mentioned briefly above. Gums that are pink (not red) are the most prevalent, but they can also be brown or black, depending on your skin tone. Darker skin tones frequently result in darker gums.

My gums are not healthy. What can I do?

We’ll go over some recommendations on how to get your gums healthy again now that you’ve identified some possible reasons or symptoms. These suggestions should be part of your daily dental hygiene practice, even if your gums are in good shape.

Start flossing

No, we’re not referring to a dancing move. Flossing should be done once a day, ideally before brushing your teeth at night. Flossing helps eliminate food particles and debris lodged between your teeth, leading to plaque formation. As we all know, this can lead to tartar, gingivitis, and so on.

Brush your teeth twice a day

Take 6 minutes out of your day to clean your teeth twice a day, in the morning and evening. Also, make sure you’re brushing with the right technique and pressure to avoid over-brushing or missing spots.

Rinse your mouth with a mouthwash

This is purely optional; however, it can aid in the killing of any residual harmful germs after brushing. It also aids in keeping your breath smelling fresh!

Visit the dentist as soon as possible

Your dentist would most likely want to visit you every 6 months to a year. These examinations not only assist in cleaning your teeth and removing any tartar or plaque buildup, but they also allow your dentist to examine your teeth and gums and keep track of your overall oral health! They’ll be able to spot early indicators of gum disease that would go unnoticed otherwise.

Stop smoking

Smoking is not only bad for your health, but it has also been connected to the development of gum disease. Smoking lowers your immune system, making it more difficult to fight off microorganisms that could harm your gums and teeth.

Try massaging your gums

After brushing your teeth, rinse your toothbrush and use it to massage your gums in a circular manner gently. Over time, this will assist in strengthening your gums!

Take a drink of water

Water not only keeps you hydrated and healthy, but it also helps to rinse away any food particles stuck between your teeth and gums. More plaque can form if food can sit and disintegrate for an extended period. As we all know, plaque is only the beginning of what can eventually lead to gum disease.

Eat nutritious foods

What you eat affects your oral health more than you might think. You’re setting your body up for success when it comes to fighting viruses and injuries by sticking to a nutritious diet. So, reward yourself (because you deserve it), but keep sugary sweets and beverages to a minimum and eat a well-balanced diet!

Conclusion

Taking care of your gums means taking care of your teeth, so it’s a no-brainer. We believe that healthy teeth and gums are the basis of a confident and beautiful smile, You can have regular check-ups and cleanings with your dentist to keep your dental health in good shape.

 

Sources: 

https://www.benenden.co.uk/be-healthy/body/6-signs-your-gums-might-not-be-as-healthy-as-you-think-benenden/

https://www.hinsdaledental.com/blog/gums-healthy-five-answers-common-questions/

Health Wellness Fitness With Stroke and Depression

How to transition to a plant based diet

After experiencing a stroke not just does your self-confidence take a bashing however likewise your basic health and wellness health physical health and fitness. Sadly your household experiences appropriate together with you. They are confronted with the procedure of attempting to take care of you throughout your rehab. As a stroke survivor you’re currently faced with 2 significant difficulties, regaining your previous physical abilities, and defeating anxiety which is most likely to comply with.

Health and wellness health physical health and fitness research study programs that it’s most likely that 10 to 27 percent of sufferers that have made it through a stroke will experience a significant anxiety. Furthermore within 2 months an additional 15 to 40% are most likely to experience signs of the beginning of a significant anxiety. Sadly it’s most likely to use up to one year for the anxiety to be satisfactorily dealt with.

There appears to be a web link straight in between the seriousness of the anxiety and the quantity of performance that the client sheds. When a prolonged therapy duration exists in advance is rather simple to ended up being clinically depressed since there’s no assurance that the sufferer will totally reclaim their performance. Depending upon the seriousness and the place of the stroke, behavioural and character modifications might be an opportunity. These modifications can impede healing.

There’s a possibility that the modifications might be place to being triggered by the stroke when as a matter of fact the modifications are triggered by anxiety which might go undetected. Not every stroke survivor takes anxiety, however there are a a great deal that do. If you understand of, or are taking care of somebody that has simply experienced a stroke, understand that they might not have been identified with anxiety, which the beginning of anxiety might happen, or currently have happened undetected. An individual recuperating from a stroke stands a much better possibility of a quicker healing if any type of anxiety is dealt with rapidly.

A number of various signs of anxiety have been determined in the consequences of a stroke, and anybody that does experience 5 or more of these signs for greater than 2 weeks is recommended to look for clinical assistance from their basic specialist immediately.

Our Health Well

“If we do not alter, we do not expand. If we do not expand, we are not truly living. Development needs a short-term abandonment of safety and safety.” Gail Sheehy might not have stated this much far better. As ladies, we flourish on safety and safety. We prefer it in our marital relationships, our relationships, our financial resources, and our spirits. Within that safety and safety lays an inherent own to have the ability to state at completion of the day, “It is all great.” We wish to have everything and have the ability to do everything however many times, that prefer includes a cost we pay and do not also understand it.

You see, the charm and objective of having the ability to state we have everything is to likewise have the ability to appreciate it when we arrive. Indeed, we have a mindful understanding that we’ll never ever truly “show up” since our lives are a trip and not a location, however eventually do not all of us simply yearn for to have the ability to state we are appreciating that trip? The reality is we frequently will not confess we have this idea. If we do, it is typically in death at supper with the women or in our quiet, shouting ideas throughout our days. We desire it however we simply do not believe it is feasible.

As ladies, we should learn how to grow our health and wellness well! I am utilizing well in the adverbial feel and the noun sense; the adverb utilize suggests we should discover the art of producing a lasting area in our complete, hectic routines frequently, to guarantee we remain dedicated and solid on the trip. Nobody fallen leaves on a trip not really prepared that really worths the location. As ladies, it is essential to our colleagues, our partners, our buddies, and our neighborhood that we discover what we have to have the ability to constantly provide. For some, it might be an hour-long massage therapy every 2 weeks. For others, it might be a journey to the lake or a complete weekend break of buying alone. Whatever it’s for you, learn how to grow, safeguard, and above all, need it. As the moms of the planet, the ladies amongst guys, and the spouses, siblings, children, and enthusiasts, we can preserve our health and wellness well likewise.

Lady, you and I are tanks. We are the wells constantly providing, offering, and maintaining life to all that concern us. However if that well runs completely dry, what great is it to all that require it? Assurance, clearness, flexibility, pleasure and life all stream normally from the well that’s, us. We are a health and wellness well, dispersing recovery and like to a lot of, however we should learn how to take care of that area. That understands, however that when we do, we might overflow?