Gluten Free Vegan Diet

Category: Vegan

A Tasty Way To Do The Raw Vegan Diet

Many people see the raw food diet as being healthier and giving them more energy, despite the lack of any long-term analyses of the successes of a raw vegan diet as compared to other types of raw food diets. To try a raw vegan diet for yourself and see what it can do for you, these are the three food groups you can partake of: high-fat plants, sweet fruit, and leafy green vegetables. As to the portions of each, opinions vary. Some say as little as two percent of your daily calories should be from leafy green vegetables; others think it should be as high as around thirty. With the high-fat foods, eat things like olives, nuts, avocados, seeds, and cold-pressed oils. Again, some recommend anything from a tiny amount to as high as forty percent.

To be honest, it’s unlikely you can get as high as thirty percent of your daily calories from green vegetables. That would require eating a lot of big salads! Fortunately, such a massive intake is not necessary to derive the benefits of a raw food diet. Green leafy vegetables have plenty of calcium, protein, vitamin K and zinc. All you need to do is eat around 500 g a day to get the recommended amount. If you’re sure to get things like carrots and peas in your meals, you’ll get plenty of calcium, zinc, and protein.

Now, when it comes to striking the correct proportions between sweet fruit and fatty foods, that’s where your personal tastes and health come into play. It’s common for people to have trouble with their teeth if they eat a lot of fruit, especially young children. On the other hand, if you have a high metabolic rate, you may need more high-fat foods in order to maintain your weight in the optimum range. Just one caveat: do not have more than ten percent of your diet made up of polyunsaturated fats. Instead, get monounsaturated fats in there. By eating olives, avocados, almonds, hazelnuts, and macadamias you can get the facts you need. Depending on how much energy you need each day, you can make up to forty percent of your diet from these foods. Also, you need to include omega-3 fats; they’re very good for you. So, eat things like crushed flaxseed. Flaxseed oil is also great for salad dressings. There are soils in the world that are low on selenium, and you can’t be sure where your foods were grown. So, an easy way to get around that issue is to include even just Brazil nuts a day.

In terms of what sorts of fruits to eat, you don’t have to go with ones that are unusual or exotic. The banana has energy; it’s rather low in fiber and plenty of potassium. Oranges are great to get calcium, folate, potassium, and vitamin C into your body. One of the real pluses of a raw vegan diet is that it reduces calcium loss, and thus reduces your blood pressure; it will also reduce your risk of having a stroke.

Finally, there is vitamin B12. Some health experts recommend that you don’t take vitamin B12 supplements unless symptoms of a deficiency manifest themselves. And even then, some further say you should avoid taking any pills. Instead, there are some excellent natural sources such as wild plants, nori, and spirulina. Now, if those are not available, eat fermented foods or a probiotic, and just be sure to include a B12 supplement.

Follow these steps, and you can eat a healthy diet that is in keeping with the vegan dietary guidelines.

September 18, 2020
Healthy Food Choices

What are Healthy Food Choices and what role do they play in your diet?

Eating healthy is something we all would like to do, although it can be hard. Healthy food choices means a healthier lifestyle. You are what you eat in the sense that when making better choice of food, you’ll feel better, look better, and your health is better overall.

In order to eat healthy, you must know the best food choice and then make the right food choices. Eating healthy is all about what you choose to put on your plate and in your mouth which means the choices you make are crucial to whatever results you want to achieve. Be it weight loss, fitness, endurance or just simply feeling better, what you eat counts.

Eating healthier isn’t rock science, it’s about choices, consistency and maybe some willpower. The following is a list of the basic in a healthy diet:

Grains
You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Now, being that this site is about a gluten-free (Vegan) diet. This might be one area you really need to modify. Eating gluten-free isn’t easy, but could have a major impact on how you feel.

Vegetables
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccoli and spinach. Carrots and sweet potatoes are good as well. You should also eat
more dry beans such as peas, pinto beans, and even kidney beans.

I personally prefer organic fresh raw vegetables. I’d rather eat a fresh salad daily rather than cook a vegetable. The goal here is to get an adequate intake of vegetables. The typical American diet consists of everything but vegetables it seems.

Fruits
Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so.

If you really serious about getting results, watch your fruit intake carefully. Although they contain a natural sugar, they do contain sugar.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 – 8, 2 cups is where you want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

I for one can NOT drink milk without serious consequences so I drink Almond Milk instead.

Meat and beans
Unless you’ve decided to go Vegan (or vegetarian) Eating 5 ounces of meat a day is the ideal goal, and you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You can vary your protein as well, with more fish, beans, peas, and nuts. If you don’t eat meat or eggs, then substitute with beans and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you
should try to add these foods and any foods that happen to contain them.

I like to cook with either Extra Virgin Olive Oil or Organic non processed coconut oil. I happen to like the taste of coconut so it’s good.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you’ll help contribute to a healthier and active lifestyle.

Exercise is another crucial component to being healthy since it goes along perfect with a healthy eating. You don’t have to run a marathon or do Cross Fit (unless you want to), just stay active in one way or another. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

I hope you’ve enjoyed this article about healthy food choices. As you can see it really isn’t complicated, it’s a matter of choices you make.

Leave us a comment about what you liked best. You can contact me with any questions.

July 30, 2020
The Benefits of Olive Oil for Your Heart

Is it true that there are some benefits of olive oil for your heart?

Archeological records indicate that man has cultivated the olive tree for about 6,000 years; having been especially popular in the Isle of Crete (which as you recall, also appeared in the Seven Countries Study to be the site of the lowest incidence of heart disease).

All oils that we use for eating and cooking contain “fat” and olive oil is no exception. However, it is mostly monounsaturated fat as opposed to saturated fat or hydrogenated fat. It can be used as a flavoring for cooking or in salad dressings or as a healthy substitute for butter or margarine.

Several large population studies have confirmed that diets with higher amounts of fat of the monounsaturated type reduce total cholesterol and LDL [“bad”] cholesterol levels to the same degree as low fat, high-carbohydrate diets [such as the AHA Step I and II diets].

The additional benefit of olive oil is, as part of a Mediterranean type diet, is that it also has a favorable effect on lowering blood triglycerides [also a factor in heart disease] and maintaining HDL [“good” cholesterol].

In a published study, individuals were randomly assigned to one of three diets: a diet enriched with olive oil, an AHA Step II diet, or an average American control diet.

The olive oil and Step II diets lowered total cholesterol and LDL cholesterol to the same degree. However, triglyceride levels fell 13% in patients on the olive oil diet and increased 11% in the Step II diet. HDL cholesterol levels were unchanged in the olive oil diet but decreased 4% in the Step II diet. Remember we want to keep the HDL up as high as possible to reduce heart disease.

Based upon the above information, the authors of the study estimated that the overall risk of cardiovascular disease was lowered by 25% by the olive oil diet, and only 12% by the Step II diet.

Please note that the cholesterol-lowering “statin” type drugs lower risk for a heart attack by about 35%, which is not too much better than the “olive oil” diet alone. In subjects with elevated cholesterol who would benefit from the use of statin type medications, additional cardiovascular benefit would then be found by also following a diet with olive oil as a substitute for salad dressing, as a substitute for butter or margarine, and for cooking.

Olive oil apparently has other beneficial effects such as lowering blood pressure, inhibiting the oxidation of LDL cholesterol [the last step before it gets put into your arteries], providing anti-inflammatory effects, and improving insulin sensitivity.

The US Food and Drug Administration (FDA) has recently given manufactures of olive oil and some olive oil-containing food the green light to carry a statement about their potential heart benefits.

The claim indicates evidence suggesting that about 2 tablespoons of olive oil per day may reduce the risk of a heart attack. However, to achieve this result, the olive oil should replace a similar amount of saturated fat and should not increase the total daily calories.

The strong taste of extra-virgin olive oil is partly because of the presence of a large amount of “flavonoids”, which account for its antioxidant properties that then reduce LDL oxidation. Other foods rich in flavonoids include berries, apples, onions, tea, and red wine (all of which have also been shown to be of benefit in reducing overall heart risk).

I hope you’ve found some value in this article about how olive oil is good for your heart. If you have a question, you can contact me. Otherwise, leave a comment below about your biggest takeaway from this article.

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July 21, 2020
Lose Weight With a Balanced Vegetarian Diet

Can you lose weight with a vegetarian diet? When it comes to healthy weight loss, one of the secrets of success is to eat a balanced diet. Balance means eating the right amount of nutritious food. In our fast food, take-out world, it is easy to get the quantities wrong and also miss out on the quality of food as well. So eat when you are hungry but don’t overdo it.

Getting back to the basics is important. Instead of snacking constantly during the day, do your best to eat three regular meals. Cook or have your food cooked using wholesome, natural ingredients, and then eat with others in a relaxed manner. It is not only a question of what you eat but how you eat that counts. Eating when stresses or hurried only creates an opportunity to eat too much.

Eat Like The French: You may be surprised to know that in France, the land of fatty cheeses and gourmet foods, people, in general, stay slim. The reason is apparent if you go to a local outdoor market where large quantities of fresh vegetables are sold. The French prepare balanced meals and still manage to eat together more often than their counterparts in the USA. It’s more about enjoying the company over good, healthy meals, than eating to just eat.

Sit down with your family and friends and enjoy nice, leisurely meals together. If you are troubled by food cravings during the day, eat a few pieces of fruit rather than a donut or any other fattening food. It’s a matter of making better choices.

While there are many fad diets (low fat, low-carb, etc.) being promoted today, it is far better for your weight and your health if you can settle into a eating plan and lifestyle that you can easily, and happily, follow for the rest of your life.

Did you know that the traditional diet of yoga practitioners has been a vegetarian diet? Perhaps there is a connection here. The yoga diet consists of fruits, vegetables, and grains, and maybe some dairy. You can not only survive on such a diet, but you will thrive as well, and perhaps lose weight all at the same time.

Start Slow: Substitute meat dishes with soy products, lentils, and other legumes, and whole grains. You can get enough protein (especially if you also consume nuts and milk products) so you don’t have to worry about it.

You can also enjoy yourself in the process. Instead of an ice cream thick shake, blend together fruits, juice, and yogurt and make a healthy smoothie. Losing weight does not require you to suffer; it is only a question of choosing your food well and balancing your lifestyle.

If you want to lose weight on a long term basis you have to change your diet or your pattern of exercise or both. Try out a balanced vegetarian diet and if you find it helpful, then stick with it for the rest of your life. You may discover you really like it.

If you’ve enjoyed this article and found some value, leave us a comment below. You can also contact me with any questions you may have.

July 12, 2020
Know The Powers Of This Super Fruit – Avocado

If you are looking for a healthy and tasty snack you should check out avocados. In this article we will go over some of the health benefits of avocados.

The primary difference between the edible and the raw fruit is the fact that the raw fruit grows on the palm of a cactus called the Canavanaca. These fruits are green, ripen in about three months, and contain many small seeds that are sweet and tasty to eat. Most of the major foods on the market have little or no avocado in them at all.

It is because the avocado contains a large amount of insoluble fiber, which gives it a low glycemic index. The insoluble fiber keeps blood sugar from going too high or too low. Since it is a good source of dietary fiber it can help lower your cholesterol.

Low blood pressure, low cholesterol and lower triglycerides are a few of the benefits of avocados. It is also believed that it can lower the risk of colon cancer. Many people will also report feeling more energetic and alert after having a slice of avocado on their cereal. Even though the fiber content in the avocado may reduce constipation, you should avoid eating it raw or eating it with too much sugar and cheese.

One of the other benefits of avocados is its antioxidant content. Antioxidants help fight free radicals and other toxins that are created by free radicals that are the cause of aging. They are also believed to help prevent certain cancers, skin conditions, and eye problems.

A well balanced healthy diet should also include foods that have high amounts of fiber. Avocados are high in soluble fiber and lower in insoluble fiber and therefore can be a healthy addition to a healthy diet.

One of the best ways to eat an avocado is to remove the pit and slather it with olive oil and garlic powder. If you like your food extra tasty you can cut the avocado in half, mix it with salsa, and serve it with sour cream and guacamole.

A healthy diet is one that consists of vegetables, fruits, fish, poultry, and nuts. Avocados can be a part of this healthy diet but it is important to remember to eat it in moderation because they are high in calories.

Eating an avocado once or twice a week is an excellent way to get all the essential vitamins and minerals that your body needs. However, you need to take care not to overdo it because your body is going to need it more if you are trying to lose weight.

Another way to get the essential vitamins and minerals your body needs is to have plenty of protein in your diet as part of your healthy diet. Protein helps increase your energy level and helps you feel and look better.

A healthy diet is a plan that includes the foods that you enjoy eating most and are recommended by your doctor or dietitian. To make sure you are eating a healthy diet, stick to your plan, and keep healthy eating habits that are proven to help you lose weight.

May 20, 2020
Choosing The Best Skincare Product – The Essential Guide

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The skincare market is now being flooded with many new skincare products. Most of them promise to give excellent results, but they rarely give the results that you expect. Here are some tips to help you find the right skincare products.

Many skincare products are made of chemical substances that might affect your health negatively. So before using any of these products you should be careful and do a little research.

There are some skincare products that have tried to make some claims about the pure natural ingredients used in them. It is important to remember that some of these ingredients can cause adverse reactions in some people. There is nothing wrong with claiming that the product is good and the ingredients are pure, but then use it with care.

There are also some natural skincare products that are more difficult to digest. There are also some which are rich in some natural oils which will help moisturize the skin.

The best product for your skin depends on your own specific needs. Even if you have sensitive skin, it is possible to make use of a good moisturizer.

For moisturizing your skin an important ingredient is glycerin. There are various kinds of glycerin like liquid, cream, gel, and foam. If you are not sure which product to use ask your dermatologist.

In addition to the above-mentioned ingredient there are many more that contain no chemical ingredients. They will not disrupt your skin’s health.

Some of the best skincare products are now available to you on the internet. These sites offer some good tips on how to get the best products at a cheap price.

The major cosmetics companies can claim all they want to about the skincare products they produce. The fact is that almost all of them are scamming you.

It is important to remember that you have to take care of your skin in order to maintain healthy skin. If you have an improper diet, a lack of proper sleep, or a sedentary lifestyle it is likely that your skin is not going to have the kind of antioxidants that you need to keep it healthy.

If you take some time to read some information about the skincare products available and read the various reviews posted by other users then you should be able to get the kind of skin that you want and to maintain it. This should give you the confidence that your skincare program will have the desired effect.

Do you have a favorite natural skin care product that you already use? Share what that is in the comments below.

Questions, Contact me directly.

Blessings,

May 16, 2020

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