Plant based food – Page 40 – Create That Body

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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The Best Choices For Fat Loss Are Calories From Plants Only

January 16, 2022

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

The Best Choices For Fat Loss Are Calories From Plants Only

You are tired of all the fad diets, pills, and potions. You just want to lose weight in a safe way that is sustainable for life.

The problem is most diets just don’t work long term. You may lose 10 pounds this week but gain it back next week because you can’t maintain your new fad diet long-term, it’s just not sustainable.

There’s only one diet that has been proven by science to be effective over the long term without being too restrictive or difficult to follow. That diet is the plant-based diet. It’s just plants, no substitutes for meat, fish, or dairy, just plants.

Health institutes in America including Harvard Medical School and Johns Hopkins University Medical Center have spent decades researching this topic and have published dozens of studies on human subjects proving its effectiveness over time while also roving it can reduce risk factors for many diseases such as cancer, heart disease, diabetes & Alzheimers.

Let me give you an example. If I want to eat 2000 calories of carrots for instance I’m going to be chewing constantly for 2 hours to consume those calories. The same goes for most vegetables.

If I eat a big Mac and Chips (which would never happen by the way) it will take me about 15 – 20 minutes, not even long enough for my stomach to send a signal to my brain to tell it I’m full.

It’s complicated to explain here but it’s really as simple as saying when you eat a certain volume of food (not calories) stretch receptors in the stomach are activated as it gets filled up then the stretch receptors send a signal to the brain through the vagus nerve to say stop eating, I’m full.

So when it comes down to food choices, the best choices for fat loss are calories from plants only.

So if you are tired of the fad diets, potions, pills, and gimmicks, pop what you’ve tried below, and let’s see how many varieties we get.

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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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How To Maintain Or Lose Weight On A Plant-Based Diet

January 15, 2022

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

How to maintain or lose weight on a plant-based diet

Are you struggling with maintaining your body weight? Is your body too quick to respond to the food you eat? Do you gain weight more quickly and shed pounds hardly? Have you tried different weight loss plans? And yet none of them seems to work. Here in this article, I will share one more way of losing weight that Is healthy and safe to try. The plan is called a plant-based diet. It’ that simple.

If you wonder what a plant-based diet is, here is the answer. It is a diet based on food that is derived from plants. It includes vegetable fruits, nuts, seeds, and whole grains.

Foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also higher in nutrient density. Says Jeff Novick, MS, RD.www.forksoverknives.com

To start with, you should opt for a plan that contains three to four days of a whole food plant-based diet so that your body and mind get used to it steadily. Once you get used to it go for a whole week plan and remove the processed food, meat, and dairy from your diet completely.

Let your body give a chance to accept the change instead of forcing it into the process so that the desired results can be achieved. If you want to continue it for the long term a slow transition is the key.

While opting for a plant-based diet with a goal to maintain or lose weight you should try a plan that includes a variety of plant-based food that can provide all the essential nutrients. Zinc, iron, calcium, and omega -3 can be found in plants. For protein intake you can choose lentils, beans, chickpeas, or nuts. Your goal should not only be to lose or maintain weight but also to stay properly nourished as well.

While looking to lose weight try eating as many green vegetables as possible to ensure you eat enough fiber. Food that is rich in fiber will keep you fuller for longer and help you with your toilet troubles. Plants are a great source of fiber.

Go for carbs. Yes, that is right. While most of the diet plans suggest higher intake of protein and cutting of carbs. Plant based diet encourages eating carbs. Since carbs from plant-based food are high in fiber and keep you fuller for a longer period. Eat carbs in form of whole grains and beans as they are a great source of energy. Brown rice, barely, quinoa, bulgur wheat and beans are a good source of protein and carb and will help you to digest and absorb the right nutrients from your diet.

Lastly the best part about a plant-based diet is you can actually snack. You can enjoy a piece of fruit or handful of nuts and seeds or some amazing protein bars from Arbonne. The iced lemon bars are my favourite and I eat them after my gym sessions. They are far from being junk, are very tasty and keep the cravings down.

If you find the information helpful do give it a try and see amazing results.

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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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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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What Do You Have Planned For This Weekend?

January 13, 2022

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

What do you have planned for this weekend?

Most people don’t feel like they have a weekend. They work from Monday to Friday and then spend the weekends recovering from the week, catching up on chores, or just resting.

The weekend is your opportunity to live life more fully! It’s time for you to do what you really want to do instead of what you feel obligated or responsible for doing. This means spending quality time with family and friends, going out on dates, reconnecting with old friends who have drifted away over the years…the possibilities are endless!

The Weekend should be about living a little bit bigger than we normally would during our 5 days at work. We should seize every moment that we can because this time will never come again.

Be intentional about how you use your weekends and don’t let it slip by without enjoying every moment of it!

What do you have planned for this weekend?

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How To Reduce The Symptoms The Menopause – Night Sweats

January 12, 2022

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

HOW TO REDUCE THE SYMPTOMS THE MENOPAUSE – NIGHT SWEATS

Some women experience night sweats brought on by the menopause while others are fortunate enough to escape this awfulness.

The symptoms can be part of what is known as vasomotor symptoms which are due to the change in hormones that occur during this transitional time in a woman’s life.

The symptoms can be disruptive and anything from a small inconvenience through to causing sleep deprivation if the sweats prevent you from getting a goodnight’s rest the good news is that there are a lot of natural remedies out there and plant-based diets can be a very effective way to reduce or get rid of your night sweats.

A plant-based diet may be something worth trying to see if it can reduce or stop your night sweats. When I say plant-based I mean whole foods, not processed foods.

Benefits of a plant-based diet.

There are lots of benefits associated with plant-based eating and one is that it reduces inflammation, which is an underlying cause for many diseases and also contributes to poor health and reduced quality of life.

The plant-based diet is high in antioxidants which help fight free radicals in our body that cause inflammation and damage our cells which then leads to disease. Plant foods contain more antioxidants than animal products do because animals get their antioxidants from plant foods.

Plant-based diets are also high in phytochemicals that also have a beneficial effect on health and help us fight disease.

Phytochemicals or plant chemicals are the stuff that gives plants their colour and smell which makes plant-based diets a great choice as they provide a range of plant compounds that work together to keep you healthy.

It is estimated that plant-based diets can reduce the risk of getting certain types of cancer by up to 40%. Eating plant-based can also lower cholesterol levels, cut down blood pressure, make diabetes easier to manage and generally, result in weight loss. This is a win-win around because many women who are going through the menopause experience problems with these things.

Is it enough?

The National Health Service says: “Patients may be advised that altering their diet to plant-based foods may help to manage their night sweats.”

This doesn’t mean it will stop the night sweats but rather that plant-based diets can reduce them. But anything is better than nothing when you are going through it.

Bear in mind though that a plant-based diet should be plant-rich, which means lots of vegetables and fruit should make up a high proportion of what you eat. This should also include other plant-based food such as beans, pulses, and whole grains. Cutting out processed food is another way to reduce inflammation and poor health.

The NHS advice does seem a bit lacklustre but plant-based diets really do vary in how restrictive they are. For me, they are not restrictive at all, and with supermarkets now selling plant-based alternatives it seems everyone is now having a more varied diet.

Plant-based diets for weight loss.

If a plant-based diet can help you lose weight, which it can if you follow it carefully, then this may stop your night sweats too because being overweight is another cause of them.

How plant-based diets reduce inflammation and reduce or get rid of night sweats.

As well as the above reasons, plant-based diets have been found to lower inflammation, which is an underlying cause for many diseases and also contributes to poor health and reduced quality of life. If you have menopausal night sweats, these could be due to an increase in certain inflammatory markers so plant-based diets which have been shown to reduce inflammation in the body can help you.

One plant-based diet food thought to contain plant chemicals that reduce inflammation is garlic, so eating a plant-based diet which includes plenty of vegetables and fruit may be a good way to add this into your daily diet.

How plant-based diets lower cholesterol levels and reduce or get rid of night sweats.

A plant-based diet can also reduce blood pressure and make diabetes easier to manage because they are high in fibre and low in fat. This means there is less strain on the heart and arteries. If you have menopausal night sweats, getting rid of extra fat can benefit your health too by reducing the severity of them.

There is so much research that has been carried out on a plant-based diet and the menopause it’s hardly worth ignoring. If you are serious about reducing or removing your night sweats, then take a look at the videos below. It’s backed by science and there are plenty of people to back up this research including myself.

https://nutritionfacts.org/video/how-to-convert-into-an-equol-producer/

https://nutritionfacts.org/video/plant-based-bioidentical-hormones/

https://nutritionfacts.org/video/flashback-friday-how-to-block-breast-cancers-estrogen-producing-enzymes/

I’m post-menopausal, and night sweats are a thing of the past. I say that, but I only really had a handful of events and that was usually after consuming too much sugar before bedtime. Being a Plant-based vegan is one of the best things on the planet for health and wellness and I can certainly tell when I’ve been eating processed food. It’s not good at all, the weight, mood swings, and night sweats return. I’d never eat meat and dairy so that’s not an option for me.

Why not give the plant-based diet a go for 30 days and see whether it helps you to reduce the symptoms of the menopause including night sweats?

If you need some more help and advice, feel free to contact me at the link below.

https://www.facebook.com/groups/509560876554338

Get Your Free Resources at the link below.

https://createthatbody.com/vegan-resources/

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How Your Health Can Be Upgraded 100 Percent

January 11, 2022

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

How Your Health Can Be Upgraded 100 Percent

Here are simple steps to start today and for the next month to see how your health can be upgraded 100 percent.

Study and follow the Harvard Food Plate

Watch documentaries including:

Forks over Knives,

Seaspiracy,

Game Changers,

What the Health,

Cowspiracy

Master 3 simple vegan recipes

Drink plenty of water

Keep learning about health and what your food really does to your body, animals and the environment.

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