Fitness – Page 30 – Create That Body

The Most Common Mindsets About The Plant-Based Diet

January 17, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

The most common mindsets about the plant-based diet

All too often we are too reluctant to welcome a new idea into our lives especially without knowing the truth about it. There are so many fears and myths attached to the whole foods plant-based diet and they are mostly false.

We believe it to be certain is not always reality. This is what we call perception or mindset that has been developed either by our way of living, society or by what we read or see in general.

There are so many different mindsets associated with plant-based diet too. And it seems nearly impossible to follow a plant-based diet due to the myths attached to it. Today I am talking about the most the most common attitudes that are linked with plant-based diet that are not in fact true at all.

1 Plant based diet is unhealthy

It is often believed that plant-based foods are not healthy enough to provide sufficient nutrition. Well, the truth is that whole food plant-based food is super healthy and a lot of athletes and bodybuilders now follow this diet due to the amazing health benefits and optimal results. Here is what some of them have to say about it.

Robert Cheeke says “as a vegan bodybuilder I want to show others that is possible to gain significant muscle and strength on a vegan diet and I want to inspire others to follow this lifestyle”

Rich Roll athlete says, “I always say that eating a plant based diet is the secret weapon of enhanced athletic performance” www.plantbasedcooking.com

2 The protein fear

Most people worry that by following a plant-based diet they might not get enough protein. Animal-based diets are high in protein and athletes normally stick to a animal-based diet but as more and more research shows a diet rich in animal products causes lifestyle diseases more athletes are starting to move away from this type of diet, especially when they can get the same results on a plant-based diet, if not better.

The truth

In fact, protein is made of amino acids and plant based food consist of all the essential amino acids that we need to keep ourselves healthy. There is such a variety of whole foods that contain enough protein if consumed in the right way. Soya, beans, nuts and legumes are great source of protein. In fact, all vegetables contain protein, look it up on google if you don’t believe me. The quality of protein that you get from a whole foods plant-based diet is better than that of an animal products diet and it comes with a guilt free conscience.

3 Fear of diet being boring

I would like to call a plant-based diet boring but it’s not if you eat the Rainbow. A diet colorful in nature is naturally healthy and has lots of variety and lots of different flavours too. But the general assumption is that it will be boring because it’s mainly lettuce. Most people are afraid to adopt it just because they believe eating veggies can be bland or because they are scared of peer pressure.

The truth

It is the most versatile diet plan in the world, I would say. You can choose to cook it or eat it raw. There are so many ways you can make a whole foods plant-based diet interesting. There are so many varieties of vegetables, pulses, grains, legumes, herbs and spices it’s impossible to get bored if you love cooking. How Not to Die Cookbook by Dr. Greger is full of tasty recipes you can cook from home and if you don’t cook, your local supermarket has lots of readymade plant-based meals, but check the packaging for fructose corn syrup, palm oil, added sugars, fats additives and colouring because processed ready meals can look and taste amazing, but they are mainly unhealthy like any other processed food.

You may also want to take a look at The Prevent and Reverse Heart Disease Cookbook by Dr. Esselstyn. This book also has lots of easy to cook, tasty recipes in it.

Both books are available on Amazon.om – always purchase safely.

You may also like my blog on . . . (add title and link please)

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How To Reverse Heart Disease With A Plant-Based Diet

January 17, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

HOW TO REVERSE HEART DISEASE WITH A PLANT-BASED DIET

People who follow a plant-based diet every day including fruits and vegetables, reduce the risk of having heart diseases. On the other hand, those who eat animal products increase their chances of developing heart disease or dying from it.

Don’t worry! I am not going to give you a boring lecture on why people should go vegan and start spending all their time with green leafy veggies. I want to make it fun and interesting for you so that you can get started on a plant-based diet with ease.

If you are one of the million Americans suffering from heart disease right now, then you need not worry either. A plant-based vegan diet is going to help fight your condition and even reverse some conditions like high blood pressure and others.

Grains

So go ahead and get started with this diet, it’s only going to be beneficial for you! Just make sure that your diet is whole foods plant-based and not animal-based or processed food based and of course, moderation is the key. Have a lot of fruits and vegetables, grains like amaranth, millets, oats, etc. whole grains and not refined ones like white rice. Also make sure you include nuts and beans in your diet, as they are healthy sources of protein too (including soy).

Calcium and Greens

Don’t worry about getting enough calcium if you follow a plant-based vegan diet. There are several vegetables that have high amounts of calcium, so just include those in your daily diet. Mainly green vegetables including Spinach, Kale, Broccoli, Kohlrabi, Chili peppers, Boc Choi, Cauliflower, Watercress, Brussel sprouts. The list goes on but if it’s green you can bet it has Vitamin C in it. All the green and boring ones I’m afraid, and if you’re interested in getting these nutrients in to your body without the fuss you could always go for Arbonne’s BeWell Super green Foods. They taste much better than normal green supplements and one scoop of this vegan superfood powder delivers a blend of 36 fruits and vegetables in each serving for a boost of greens. It also includes fibre and phytonutrients along with Blue/Green Algae. This vegan food supplement provides you with the benefits of eating the full colour spectrum of fruits and vegetables from one glass.

Fat Intake

You also must watch out for your fat intake, as all vegetable oils have a high amount of saturated fat. Just switch it with the healthier oils like olive oil or coconut oil whenever you can, or just don’t use them.

Half an avocado and a couple of nuts each day is enough good fat for anyone.

Though a plant-based vegan diet is going to help you live a better and healthier life, there are several things that have to be noted down.

Plant-based diet low in Cholesterol

A plant-based vegan diet is very low in cholesterol which is good for your heart. But it sure needs to include all the essential minerals like magnesium, phosphorus, potassium iodine, etc… However, supplementation may be required.

Include as many whole grains into your diet as you can. Whole grain pasta, whole grain bread, etc… is going to give a lot of fibre and reduce the risk of heart disease.

Start following a plant-based vegan diet and combine it with exercise to reduce the effects of heart disease.

B12 supplement

You will need to supplement for B12. Your health is important so please make sure you take a good supplement not a poor quality one that is packed with fillers and additives.

Vitamin Boosts

If you’re still thinking this is a little bit crazy and you don’t think you’ll be able to get all the vitamins you need from a plant-based diet this couldn’t be further from the truth. A whole foods plant-based vegan diet is where you get the real nutrients from. But if you are worried then you may benefit from Arbonne’s SuperBoost vitamin and mineral shots.

A tip I learnt for the reversal of heart disease from talking to Dr. Esselstyn

I learnt a tip or two from Dr. Esselstyn to help reverse heart disease.

Increasing your intake of green leafy vegetables, beans, soy products also increase fibre which can help reduce heart disease.

The Recipe

Eat a portion of steamed kale or spinach with a few drops of balsamic vinegar 6 times daily for best results. You don’t have to cook it six times as you can make up a large batch and store it in containers. Make sure the vegetable is still green and not brown and overcooked.

Top Greens to eat for heart disease (with a few drops of balsamic vinegar)

Kale
Boc Choi
Beat Greens
Swiss Chard
Spinach
Dark green cabbage

Get the book by Dr. Esselstyn – Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure.

If you are in fact suffering from heart disease don’t worry, it’s not too late. You can also buy Dr. Esselstyn’s book called Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. You can buy the book safely from amazon at the links below. This book is amazing, and it identifies small things you can do to improve your heart. |Don’t worry, it’s backed by years of scientific research and it’s not just a tory.

Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure from amazon.co.uk

Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure from amazon.com

Heart disease is a major problem around the world, and it happens to be one of the most preventable. So, if you want to reduce your risk of suffering from this disease then go ahead and switch to a plant-based diet today! You don’t have anything to lose but heart disease.

Main Take Aways

Diet and exerisice are the main two contributing factors for heart disease. If you change your diet and consume what your body needs for growth and repair and exercise for at least 35 minutes daily, you will see significant results in your overall health.

Still need convincing, I’ve added a video below of Michelle and her story. I think you’ll be very interested to see how Michelle a fad dieter and meat and dairy eater reversed her illnesses.

https://youtu.be/O_AASL4tfEY

hopefully you found the video very interesting and you can now put the advice above into context and start to change your health and lifestyle for the better.

Connect with me

This is a brief guide and If you need some extra support with health and dietary coaching you can contact me at the link below.

Email Isabella

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What Is The Best Way To Lose Tummy Fat?

January 17, 2022

by Isabella Hawke with No Comment Dieting Fitness Health Plant based food Vegan Wellbeing

What is the best way to lose tummy fat, especially lower tummy fat?

There are so many diets out there, but most of them don’t work long term or even help you to lose fat from those stubborn areas such as the bingo wings, belly, bum, and thighs.

This is why you should focus on eliminating processed foods and animal products from your diet rather than trying to spot reduce fat. Spot reducing does not work as you lose fat from everywhere. It just takes longer to go from those stubborn areas because there’s more of it in those places.

The best way to lose tummy fat is by eating whole plant-based foods that contain fiber and nutrients. You will never get rid of belly fat if you don’t eliminate the wrong food groups from your diet.

The top 5 things to give up to remove belly fat are:

Processed foods
White rice and white potatoes (you can eat white potatoes in moderation)
Animal products including meat, dairy, fish, chicken, etc
Eggs
Alcohol

Dr. Greger in his book called “How not to die” explains how to eat for optimal health and weight loss on plants alone.

I recommend reading this book because it’s based on science and provides you with healthy plant-based recipes to ensure you get the right nutrition to keep you healthy, slim, and disease-free.

If you base your diet around plants only and not meat replacement products you will lose weight and it will be fat weight, not muscle weight that you lose.

Tummy fat disappears when you provide your body with the right nutrients and not processed foods.

Your food doesn’t have to be boring just because you’re eating plants. Look at this chickpea, sweet potato, and avocado salad for instance.

What’s your favorite plant-based meal?

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Lifestyle Diseases Are Increasing Rapidly

January 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

Lifestyle diseases are increasing rapidly in the USA and around the world.

The reason for this increase is that people are eating too much meat, dairy products, eggs, processed foods, and sugar.

Most of us think we eat healthily, but the truth is for most of us, 70% of our diet consists of processed foods and animal products.

These types of food fill you up quickly and give you an immediate energy boost, but they also cause various diseases such as obesity, diabetes, heart disease, and cancer.

The plant-based vegan diet is the best diet to keep lifestyle diseases away because it’s full of fiber-rich whole grains, vegetables, and fruits which will make you feel full longer while giving your body the nutrients it needs for optimal health.

The added bonus is, the more vegetables you eat, the more weight you lose.

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Where Do You Carry Your Body Fat?

January 14, 2022

by Isabella Hawke with No Comment All Posts Dieting Exercise at home Fitness Plant based food Vegan Wellbeing

Where do you carry your body fat?

Studies have shown that women with a large waistline (32 inches) have double the risk of premature death than those who are slimmer with a waistline of 27.5 inches.

Unhealthy waistlines can lead to heart disease, high blood pressure, and diabetes amongst other lifestyle diseases!

The average woman has an extra layer of fat that is tens or hundreds of thousands times thicker than what our body actually needs.

It’s called visceral fat which preferentially surrounds important organs like the intestines, muscles, liver, pancreas, kidneys, eyes, ears, nose, mouth, breasts, shoulder blades, back, etc…

If we were able to reduce the level of our body fat we at least would be in a position to reduce the unnecessary fat and avoid putting strain on our key organs and reduce lifestyle illnesses.

Where do you carry your body fat?

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Best Leg And Glute Exercises For Maximum Results In 7 Days

January 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Vegan Wellbeing

BEST LEG AND GLUTE EXERCISES FOR MAXIMUM RESULTS IN 7 DAYS

So, you want to work your glutes and legs but don’t know what program to do or where to start?

Well, this 7-day training plan is the answer!

One of the main problems people seem to have when it comes to their glutes and legs is that they’re not working them enough. While some athletes are happy with twice-weekly leg sessions, others will be feeling frustrated about their progress if they don’t do at least three sessions weekly.

That’s where the 7-day bum and legs program come in. For 7 days a week, you’ll do 7 different exercises which can all be done at home or in any commercial gym.

To kick off each day’s session with one warm-up exercise for your hips/glutes/legs/calves, followed by four exercises for your lower body strengthening exercises, and finally a 7-minute burnout for your glutes/legs.

The 7-day training program is split into training days – each workout session should take you around 25 minutes to complete, so you can fit it in whenever you want to.

Whenever possible try to add in some variation to make it more interesting, such as using cable pulley machines or resistance bands when appropriate, changing the angles from which you do exercises, or simply doing them in a different order to keep everything fresh.

Now go ahead and tackle day the plan and stick to it for 7 days.

Warm Up

Always warm up by stretching out your leg and bum muscles before exercise.

7-minute leg burnout
7 rounds of 7 seconds left leg pulses
7 seconds right leg pulses,
7 reps per side air squats

Repeat the above 5 times without stopping between exercises.

Exercises

Pick 5 options from the list below and perform them as part of your daily workout. Mix them up, never let two consecutive days look the same.

Machine Exercises

Leg extension 15 x 3 sets (machine)
Leg curl 15 x 3 sets (machine)
Hip Thrust 15 x 3 (machine)
Leg abductor/adductor machine 15 x 3 sets

Ball/band/kettlebell/weight/bodyweight exercises

Hip internal/external rotations x 15 each side x 3 sets
Toe wiggles x 15 front raise with band/cable/dumbbell x 3 sets
Air squats x 15 reps x 3 sets
Ball Squats x 15 x 3 sets
Lunches x 15 x 3 sets
Calf stretches- 15 reps x 3 sets per leg
Glute bridge with band/cable/dumbbell 15 reps x 3 sets
15 reps x 3 sets with barbell or dumbbell Romanian deadlift with band/dumbbell/cable
15 reps x 3 sets single-leg kettlebell deadlift
Side step-ups onto bench 15 reps x 3 sets
Butt squeezes 15 bum squeezes
15 calf stretches

Stomach exercises

I always work my stomach on leg days, it makes me feel complete But you can work your stomach any day as long as you work it.

15 Ab mat sit-ups – reps per alt leg to the elbow x 6 sets
15 crunches x 6 sets
15 bicycle crunch x 6 sets
15 cobra pose 60 seconds x 3

Plank 30 seconds x 5 sets

Ab mat sit-ups crunches, bicycle crunch, twist crunches should all be done for a period of 60 seconds each and for 6 times. The cobra pose should be done 3 times.

Always warm down by stretching out your leg and bum muscles after exercise.

This is a perfect routine for your legs and bums that will deliver the best result in just 7 days. You will have to work out at least 5 times per week on a rolling rota, resting one day between each session following this program. If you are used to training, you can train every day for 7 days then have 2 days off.

Just follow this program and you are going to see results very fast!

Enjoy!

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The Benefits Of Taking The Right Dietary Supplements

January 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Fitness Health Plant based food Vegan Wellbeing

The benefits of taking the right dietary supplements

Maintaining a healthy diet sounds hard sometimes with the busy daily routines we have. We might not consume all the essential nutrients which we need from the food we eat and this can all too often cause deficiencies of different types that lead to disease.

Such deficiencies undoubtedly lead to some fundamental health problems. You might worry about what will happen to your body as you get older and if you’re anything like the majority of the western population you won’t be focusing on healthy food.

It may seem like all you do these days is eat for the sake of your appetite. But don’t worry, you can still achieve all the nutrients you need by taking the right kind of supplements to your diet.

Yes, you heard it right. Just by incorporating the right dietary supplements, you can achieve the maximum number of benefits and you can stay fit and active for years to come. I normally wouldn’t say this as I believe you should get your nutrients from real food, but today, it’s getting harder and harder to do so.

Dietary supplements are mostly comprised of vitamins and minerals. In addition, to that they might contain herbs, enzymes amino acids and other ingredients. Such supplements are available in different forms like tablets, capsules, gummies, energy bars. I use a brand called Arbonne and why? Because they are an ethical brand, they are vegan, environmentally friendly, their products are backed by science and if I’m honest, they’re the best I’ve every used and I’ve used plenty.

If you wish to enjoy the benefits fits of supplements extensively you must choose them carefully. All supplements provide a labeling where you can read the proportions and benefits of the supplement, don’t just buy any over the counter products because they may not be what they claim to be. It’s better to spend a little bit more on quality knowing that they will be beneficial to your health.

There are a number of benefits you can acquire by taking the right kind of supplements. As we grow old our body tends to weaken and parts start to break. We may not be able to hold the same stamina and energy levels that we had earlier and a good supplement can help you regain that lost energy and keep you going for hours. I use Arbonne’s fizz Sticks to boost my energy levels.

Multivitamins if chosen wisely can help you boost energy, strengthen eyesight, they can help in maintaining bones and cardiovascular system. Here are a few of the benefits you can attain by choosing the right kind of supplements into your diet.

Vitamins particularly vitamin B can help in converting food into energy which results in a more efficient working of the nervous system and can help to reduce stress and anxiety.

Similarly, vitamin C is a powerful antioxidant, and it can help you maintain a healthy immune system.

Vitamins such as vitamin E, A, and C can support eye health. Although eyesight friendly food can be eaten, it is advisable to add some multivitamins that would help you maintain excellent eye health.

Supplements containing calcium and vitamin D are excellent sources of energy for bones. As bones grow old, they need more calcium which might not be probably derived from food solely. So it is essential to add the right supplements to your diet that would help you keep bones strong.

For wellness support you may want to take a look at this page and see how you can help to support your daily wellbeing with targeted, daily vegan supplements.

If you’re looking for a supplement to support your metabolism you may be interested in trying Arbonne’s metabolism support tablets.

Remember that supplements are not medication and are only meant to supplement the deficiencies caused by the food we eat or by the use of other medicines.

Whatever you need there’s always a really good supplement not too far away. Below is a list of the type of supplements

Food is always the best way to acquire the right nutrients.

If you are interested in finding out more about your skin and how to keep it young looking you might want to check out my blog called Vegan Collagen – the secret to younger looking skin

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Lifestyle Diseases That Cause Of Death In The West

January 12, 2022

by Isabella Hawke with No Comment All Posts Dieting Fitness Health Vegan Wellbeing

Lifestyle diseases like heart disease and diabetes are the leading cause of death in the West. Eating vegetables can help you prevent these deadly illnesses, but which ones?

The following 12 vegetables have been found to be the most effective at preventing lifestyle-related diseases. They include:

Kale
Broccoli
Cabbage
Bok Choi
Swiss Chard
Cauliflower
Spinach
Mushrooms
Onions
Leeks
Peppers
Tomatoes

The healthiest way to eat is a plant-based diet, which means eating mostly vegetables, fruits, beans/legumes, and whole grains.

Most people don’t get enough of these healthy foods because they aren’t familiar with how to cook them and make them taste nice or they can’t be bothered with all of the fuss.

One way you can make them taste nice is to use plenty of herbs and spices and not overcook them. Let’s face it, no one can complain about how tasty a freshly cooked curry is and it only takes 10 minutes to cook.

Add as many of the above items into your daily diet as possible for your best health.

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When Blood Pressure Goes Unchecked

January 7, 2022

by Isabella Hawke with No Comment All Posts Dieting Fitness Health Health updates Plant based food Vegan Wellbeing

When blood pressure goes unchecked . . .

it can lead to complications such as heart disease and stroke.

One of your first lines of defense against high blood pressure is adopting a diet that’s clean and rich in live nutrients.

This includes eating more vegetables such as beetroot, carrots, spinach, kale, swiss chard, broccoli, and well, any vegetables at all.

Processed foods are full of sugar, salt, and fat so cutting processed snacks/foods from your diet altogether will help you to lower your high blood pressure.

Juicing can also help. Since most diets nowadays do not provide enough fruits & vegetable juices give you that nutrient burst that you need.

When I say juice, I don’t mean shop-bought juice as they are normally at least 20% sugar and the nutrients are nearly always dead.

One of the best items of food for the reduction of blood pressure to a normal rate is beetroot. In trials, beetroot showed to work as well as, and if not better than nitrate tablets and traditional beta-blockers.

So incorporate beetroot into your diet as best you can. Whether it be in juice form, boiled, on a salad, grilled, or BBQ’d it’s still good for you and it has man amazing benefits including the reduction of DOMS (Delayed Onset of Muscle Soreness when training)

I’ve posted some juice recipes and a salad recipe in my group to help you kickstart your diet so you can reverse your high blood pressure and get back on track.

Go here for the recipes: https://www.facebook.com/groups/509560876554338

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Who Doesn’t Want To Live A Long And Healthy Life?

January 6, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

Who doesn’t want to live a long and healthy life?

It’s not always easy, but you can make the choice with how much meat (or lack thereof) you eat.

The western diet has been linked time after time as being unhealthy for both our bodies AND planet Earth! But what if I told you there was an alternative- one that would reverse most lifestyle diseases while giving back quality of life again like never before!?

There are plenty more reasons why going vegan might be just what we all need: reduced risk factors associated with heart disease/stroke; lower cholesterol levels due to less saturated fat intake; protection against colorectal cancer because plant-based vegans eat fiber-rich whole grains, fruit, and vegetables instead of unhealthy animal products and processed foods.

Choose your food wisely, as it determines how you feel, how you think, and how well you are. You really are what you eat.

What changes could you make to your diet to be healthier?

Who doesn’t want to live a long and healthy life?

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