Beauty-Health

The Connection Between Migraines And Diet

If you suffer from an occasional migraine or chronic migraines, then read more about the connection between migraines and diet.
Migraines affect roughly 1 out of every 7 Americans annually (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25600719">1</a>) or about 12% of the population (<a href="https://americanmigrainefoundation.org/research/">2</a>). That’s a large number of people affected daily by a health condition with no one cause as it’s different for each person.
<h3>My Migraine Story</h3>
Migraines are a large part of my health history, which is a huge motivation for me to practice the daily habits that keep me on the prevention side of things.
When I started to get migraines in my early teens, I recall feelings of helplessness, disappointment, anxiety, and depression at such a young age. I was living with a cycle of on and off again migraines that would take me out of my daily life and activities which included hobbies that I loved like art. This would last for about 5 days monthly and this became my norm for years after. The silver lining of this challenge was it became a beautiful catalyst for my artistic expression and maybe a bit of emo-inspired artwork, ha!
My method of treatment was typical, going to a neurologist and doctors experimenting with different medications to find what worked best. In fact, all of the medications worked as they are “supposed” to with the exception of finding some mediation allergies, but they all left me feeling numb and a bit like a zombie. Honestly, I felt I’d rather go through migraines several days at a time each month then not feel much of myself at all and so I did.
It was also around the age of 15 that I experienced really intense and stressful life events that carried into my early twenties — this later helped me realize stress is one of the biggest triggers for my migraines. I share a bit of backstory because migraines like so many health conditions have different angles, different factors, causes, and ways to start addressing the root cause. My remedies weren’t just found in the diet I ate, but it was the lifestyle I was living.
Fast forward 4 years later, as a first-year nutrition and dietetics major, I started to guinea pig and hack my own health to figure out what was going on with my health — in addition to migraines I experienced digestive issues, acne, eczema, and hormonal imbalances (intense PMS).
I wish from both a personal and professional perspective I could give you a list of foods that will prevent migraines so you never have to deal with them, or a list of foods that will trigger a migraine so you can avoid them forever. Just like anything in health, it’s not that simple. It takes time, an individual approach, patience, and practice to learn what your unique triggers may be, whether that’s food or lifestyle related.
With that individual perspective in mind, use the following article as a guideline, a framework you can use to advocate for your own health and see what brings you closer to your health goals.
<h3>What Are Migraines?</h3>
Migraines are more than an intense headache, it’s more recently been identified as a neurological disorder involving nerve pathways and brain chemicals. (<a href="https://migraineresearchfoundation.org/about-migraine/what-is-migraine/">6</a>) It’s accompanied by throbbing pain (i.e. an intense headache) with sensory and neurological symptoms.
<h4>What’s the difference between a headache and a migraine?</h4>
The most obvious is the intensity and duration. Headaches can be a sign of a simple fix for our modern age, such as dehydration, not enough sleep, stress, hormonal shifts during that time of the month, low magnesium in our diet or B vitamins, etc. Headaches usually last no longer than a day and typically don’t interrupt daily living.
There isn’t one cause we can yet pinpoint, but it appears genetics, environmental factors, lifestyle, brain chemical imbalances (including <a href="https://nutritionstripped.com/what-is-tryptophan/">serotonin</a>), and more that are still being researched. Migraines may also be caused by changes in the brainstem and the trigeminal nerve which is a major pain pathway. (<a href="https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201">3</a>) Additional factors that may play a role in migraines is a family history of them and/or if you’re female.
<h4>What are symptoms and signs of a migraine?</h4>
Again, migraines will be experienced differently depending on who is going through them, here is a list of some of the most reported and common.
<ul>
<li>Constipation</li>
<li>Mood swings</li>
<li>Food cravings</li>
<li>Neck pain, or stiffness</li>
<li>Increased thirst and urination</li>
<li>Frequent yawning</li>
<li>Feeling lethargic</li>
<li>Sensitivity to light</li>
<li>Sensitivity to smells</li>
<li>Sensitivity to sounds</li>
<li>Throbbing in various areas on your head/neck</li>
<li>Nausea</li>
<li>Vomiting</li>
<li>Auras: these can range from visual, sensory (hearing noises, or noise sensitivity), flashing lights, zigzag patterns, tracers (feels like visually things are in slow-mo)</li>
</ul>
In my experience, I had intense visual auras, auditory sensitivities, throbbing pain, and nausea. I was able to build a mind-body awareness of when I was at the start of my migraine cycle, I typically would become nauseous for no reason, have a low-level throbbing at the base of my skull, brain fog, and mood swings. This period of time before an active migraine is called Prodrome (<a href="https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201">3</a>).
Just as there typically is a period before a migraine, there’s also a post-drome which is after the active migraine attack and can last 24-48 hours for most people. A person may feel similar feelings as the prodrome period, with a bit of dizziness, confusion, sensitivity to light and sound, or digestive issues.
<a href='https://nutritionstripped.com/cabbage-soup/best-simple-cabbage-soup-nutrition-stripped-ingredients1/'><img alt="Simple Cabbage Soup Recipe | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-762x1143@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2018/01/best-simple-cabbage-soup-nutrition-stripped-ingredients1-606x909@2x.jpg 1212w" width="2700" /></a> <a href='https://nutritionstripped.com/easiest-tastes-like-pad-thai-peanut-sauce-2/easiest-tastes-like-pad-thai-peanut-sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-762x1143@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-606x909@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2018/08/Easiest-Tastes-Like-Pad-Thai-Peanut-Sauce-recipe-nutritionstripped-plantbased-vegan-glutenfree-paleo-dinner-entree11-600x900@2x.jpg 1200w" width="2700" /></a>
<h3>What Are Possible Food Triggers For Migraines (<a href="https://www.medicalnewstoday.com/articles/323161.php">4,</a> <a href="https://www.todaysdietitian.com/newarchives/111412p14.shtml">5</a>)</h3>
One of the best ways to determine your food triggers is to work closely with a Registered Dietitian who can support you and guide you with expertise on an elimination plan, food journal, and trigger testing.
<ul>
<li>Aged cheeses (i.e. foods high in tyramine)</li>
<li>Salty foods</li>
<li>Skipping meals</li>
<li>Aspartame</li>
<li>MSG</li>
<li>Alcohol</li>
<li>Caffeine</li>
<li>Nuts</li>
<li>Olives</li>
<li>Canned soups</li>
<li>Raisins</li>
<li>Soy sauce</li>
<li>Chocolate</li>
<li>Citrus</li>
<li>Nitrites</li>
<li>Sulfites</li>
<li>Histamine-releasing foods: bananas, strawberries, raspberries, oranges, and grapefruit</li>
<li>Yeast extract (not the same as nutritional yeast)</li>
<li>Smoke fish and cured meats</li>
</ul>
<h3>Treatments For Migraines</h3>
Just because I shared a personal story that medications weren’t working for me (which was also 1o years ago!), doesn’t mean you should avoid medication. There is a beautiful balance to entertain between what we know can help and work with medications and the work we need to do on ourselves with our lifestyle and diet. Both may be needed to make an effective treatment plan and both need support from your health care professionals.
<ul>
<li>Medication: OTC or prescription</li>
<li>Diet</li>
<li>Lifestyle</li>
</ul>
<h3>Lifestyle Practices To Reduce Migraines</h3>
<ol>
<li>Engage in mindfulness and mediation</li>
<li>Getting enough sleep and a consistent sleep-wake cycle</li>
<li>Reducing stress or making it a daily practice to manage stress</li>
<li>Reducing intense stimuli like flashing lights, strong smells (perfume, smoke, etc.), loud sounds</li>
<li>Awareness of environment or changes in weather (barometric pressure)</li>
<li>Awareness in medication changes or additions (some women are sensitive to hormonal birth control)</li>
<li>Supporting your body during travel (i.e. managing jet lag)</li>
<li>Supporting gut health (70% of our <a href="https://nutritionstripped.com/common-autoimmune-disease-diet/">immune</a> system starts in the gut, it’s important to support digestive health especially if foods are triggers)</li>
<li>Talking about how to cope with your support system</li>
</ol>
<h3>Takeaway Point</h3>
As you can see, every a migraine is unique to the person so it’s incredibly important to self-experiment with finding your own triggers and things in your lifestyle that you can control and manage to prevent. Always be smart about your health — we have the empowerment to take care of ourselves which should also include when to know it’s time to go see a doctor. If you have a headache that’s incredibly intense, lasts longer than a day, is very severe and sudden, or you intuitively know you should get help, have your doctor check you out.
<h3>Contribute!</h3>
I would love to hear from you and I’m sure there’s someone reading this right now that needs to hear what you have to say. Share your story, what’s worked and hasn’t worked for you in your migraine journey.
The post <a rel="nofollow" href="https://nutritionstripped.com/the-connection-between-migraines-and-diet/">The Connection Between Migraines And Diet</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
from Nutrition Stripped http://bit.ly/2UwcIHl

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Help Filter Out Unwanted Toxins with Liver Support Supplements

Toxins can build up in your body, increasing the risk of illness, disease, fatigue, and other unwelcome side effects. Your liver is an organ that converts toxic substances to less harmful materials before they are released from the body. <a href="https://shop.myhdiet.com/liver-life.html">Taking liver support supplements enhances your liver’s function</a>, which may improve your health and the way you feel.
<h2>Which Toxins Can Build Up in Your Body?</h2>
Numerous toxins can build up in your body and cause health problems, which is why it’s important to keep your liver and kidneys functioning at their best. You might ingest or breathe in the following toxins through foods, the air, or other substances in your environment:
<ul>
<li>Alcohol</li>
<li>Tobacco products</li>
<li>Mercury</li>
<li>Lead</li>
<li>Polychlorinated biphenyls (PCBs)</li>
<li>Brominated flame retardants (BFRs)</li>
<li>Dichloro-diphenyl-trichloroethane (DDT)</li>
<li>Bisphenol A (BPA)</li>
<li>Pesticides</li>
<li>Asbestos</li>
<li>Other environmental pollutants</li>
<li>Medications and other drugs</li>
</ul>
These and other contaminants aren’t as harmful in small amounts, as your body can naturally detoxify itself and excrete toxins. However, ingesting large quantities over time can be dangerous and take a toll on your liver and the rest of your body. Limiting exposure to toxins and using liver support supplements enhances your body’s natural detoxifying ability, which helps keep disease risks low.
<h2>Important Functions of the Liver</h2>
<img alt="human body anatomy liver highlight" class="aligncenter size-full wp-image-28335" height="282" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/human-body-anatomy-liver-highlight.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/human-body-anatomy-liver-highlight.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/human-body-anatomy-liver-highlight-300x169.jpg 300w" width="500" />
In addition to helping your body rid itself of toxic materials, the liver has numerous other important functions within the body. For example, your liver:
<ul>
<li>Converts nutrients into absorbable substances</li>
<li>Stores nutrients and supplies cells with them as needed</li>
<li>Produces proteins that help your blood clot</li>
<li>Breaks down old or damaged blood cells</li>
<li>Breaks down fat, carbohydrates, and protein to produce energy</li>
<li>Enhances nutrient absorption</li>
<li>Helps maintain steady blood sugar levels</li>
</ul>
Because your liver has so many important jobs that keep your body healthy and functioning properly, maximizing liver function is crucial.
<h2>Benefits of Liver Support Supplements</h2>
<a href="https://shop.myhdiet.com/liver-life.html">Taking liver support supplements, such as Liver Life</a>, naturally strengthens your liver’s function and structure, maximizing your body’s ability to filter toxins and drain acidic waste. Liver support supplements also support the toxin-eliminating function of your kidneys. More specifically, Liver Life:
<ul>
<li>Enhances detoxification</li>
<li>Improves nutrient absorption</li>
<li>Increases metabolism</li>
<li>Boosts energy</li>
<li>Helps balance hormones</li>
<li>Promotes restful sleep</li>
<li>Reduces skin irritation</li>
<li>Restores healthy pH balance</li>
<li>Improves sensory problems</li>
<li>Eases headaches</li>
</ul>
To sum it up, liver support supplements offer added protection from toxin build-up by optimizing the way your liver functions.
<h2>Ways to Reduce Extra Strain on Your Liver</h2>
<img alt="scale fruits dumbbells" class="aligncenter size-full wp-image-28337" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/scale-fruits-dumbbells.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/scale-fruits-dumbbells.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/scale-fruits-dumbbells-300x200.jpg 300w" width="500" />
The more toxins you’re exposed to, the harder your liver must work to detoxify your body and keep you healthy. Your environment and what you put into your body drastically affect your liver’s ability to function at its best. To lighten the load of your liver, try the following:
<ul>
<li>Avoid drinking alcohol.</li>
<li>Don’t smoke.</li>
<li>Only take medications you absolutely need.</li>
<li>Maintain a healthy weight.</li>
<li>Eat a diet rich in whole, organic, plant foods.</li>
<li>Avoid red and processed meats.</li>
<li>Minimize exposure to environmental toxins.</li>
<li>Get at least seven hours of sleep each night.</li>
<li>Exercise regularly.</li>
</ul>
In addition to eating right and minimizing exposure to toxins, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/">natural ways to detox your body include sweating</a>, fasting, and drinking lots of water.
<h2>Lowering Your Risk of Liver Disease</h2>
In addition to living a healthy lifestyle and taking liver support supplements, other ways to reduce your risk of developing liver disease include:
<h3>Maintain a Healthy Weight</h3>
<a href="https://www.hopkinsmedicine.org/health/articles-and-answers/prevention/detoxing-your-liver-fact-versus-fiction">Being overweight or obese increases your risk of liver disease</a> and other chronic diseases—like cancer, heart disease, and type-2 diabetes. Eating a plant-based diet can help you achieve or maintain a healthy weight for life.
<h3>Avoid Risky Behaviors</h3>
Certain risky behaviors increase your risk of developing hepatitis, which is a risk factor for liver disease. To reduce your chance of contracting hepatitis, avoid:
<ul>
<li>Illicit drug use</li>
<li>Getting tattoos</li>
<li>Having unprotected sex with multiple partners</li>
</ul>
If you do have hepatitis A, B, or C, seek treatment from a healthcare provider.
<h3>Steer Clear of Alcohol</h3>
Drinking alcohol in excess is a major <a href="https://www.hopkinsmedicine.org/healthlibrary/conditions/adult/digestive_disorders/alcoholic_liver_disease_22,alcoholicliverdisease">risk factor for developing alcoholic liver disease</a>, which can lead to liver cancer and liver failure. Avoid alcoholic drinks entirely if you can and if you do drink, do so in moderation.
<h3>Follow the Hallelujah Diet</h3>
<a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">Following the Hallelujah Diet</a>, which is a plant-based diet designed around biblical principles, and eating organic, disease-fighting foods are excellent ways to keep your liver and other organs functioning at their best. The diet is rich in fruits, vegetables, legumes, nuts, seeds, organic grains, and oils. In addition to liver support supplements, other <a href="https://www.myhdiet.com/hallelujah-diet-supplements-2/">Hallelujah Diet supplements naturally enhance the way your body functions</a>, boost your immune system, and can drastically improve your quality of life!
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/help-filter-out-unwanted-toxins-with-liver-support-supplements/">Help Filter Out Unwanted Toxins with Liver Support Supplements</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
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Help Filter Out Unwanted Toxins with Liver Support Supplements

Toxins can build up in your body, increasing the risk of illness, disease, fatigue, and other unwelcome side effects. Your liver is an organ...

Sauteed Sesame Greens

3 Ways the Hallelujah Diet Can Help Promote Better Circulation

The human circulatory system is a complex, hard-working system that feeds every single cell of the body. If the arteries, veins, and capillaries were all laid out end-to-end, it would extend as far as 60,000 miles long, with the heart pumping blood throughout. Considering its size and what it does, maintaining healthy circulation is essential to good health and a must-have for optimal health.
It should come as no surprise that the quality of foods we eat from day to day have a tremendous bearing on the health of the body, including the health of the circulatory system. <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">The Hallelujah Diet consists of primarily raw, plant-based, whole foods</a>, which offer the essential vitamins, minerals, and nutrients the body needs to thrive. When we deprive the body of these essential materials, it starts to break down in telling ways. Read on to see how this God-given diet plan can help improve your circulation levels.
<h2>Conditions That Support Healthy Circulation</h2>
The body’s circulatory system relies on a range of factors to function as it should. Heart health is essential. The arteries that send blood out to the body must also remain clear of plaque buildup, so keeping inflammation in check is key. The thickness of your blood also influences how quickly it moves through the arteries, veins, and capillaries. Last, the condition of your artery walls also affects how easily blood moves through the body. If any of these areas break down, poor blood circulation can result.
More than anything else, unhealthy food choices have contributed to the spread of chronic diseases. Many forms of chronic disease interfere with the body’s circulatory system, including diabetes, obesity, and peripheral artery disease. The truth of the matter is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/">a plant-based diet offers the level of nutritional support needed to reverse the effects of chronic disease</a> and promote optimal health.
<h2>3 Ways the Hallelujah Diet Promotes Healthy Blood Circulation</h2>
<h3>1. Reduces Plaque Buildup</h3>
<img alt="coronary artery disease concept" class="alignleft size-medium wp-image-28295" height="290" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/coronary-artery-disease-concept-300x290.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/coronary-artery-disease-concept-300x290.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/coronary-artery-disease-concept.jpg 500w" width="300" />Fatty meats and sugary treats contain high levels of saturated and trans fats. The body converts these materials into cholesterol. A plant-based diet contains everything the Standard American Diet lacks, as far as nutrition goes, including healthy fats.
The <a href="https://www.myhdiet.com/healthnews/cancer-news/benefits-of-healthy-fats-2/">Hallelujah Diet incorporates healthy fats</a>, such as the essential omega-3 fatty acids found in flax seed, chia seed and walnuts. Omega-3s are materials the body can’t produce, so they have to come from your daily diet. These essential fatty acids help keep the arteries clean so blood can move through freely. In effect, the Hallelujah Diet supports the systems and chemical processes that prevent plaque buildup from occurring.
<h3>2. Promotes Healthy Blood Alkalinity</h3>
The body’s acid-alkaline balance, also known as pH level, influences your overall health in a big way. Acid-alkaline levels are measured on a scale of zero to 14, with zero being highly acidic and 14 being highly alkaline. <a href="https://www.huhs.edu/sites/default/files/files/Acid-Alkaline%20Balance%20&%20Health-An%20Examination%20of%20the%20Data.pdf">The body’s systems thrive within a neutral environment, so a blood pH level of 7.4 is ideal</a> for optimal health. Unfortunately, the fatty meats, sugar, and processed foods that make up the Standard American Diet are all acid-producing foods that deplete the alkalinity to counteract this acidic onslaught., even though the pH doesn’t change at all.
Once alkalinity is depleted, as indicated by a very low bicarbonate level in the blood, the risk of developing chronic disease increases considerably. The <a href="https://www.myhdiet.com/">Hallelujah Diet incorporates nutrient-dense foods</a> that have high levels of organic acids which work to build up the alkalinity necessary to counter dietary acids and disease-promoting bacteria.
<h3>3. Lowers Blood Pressure Levels</h3>
<img alt="arterial blood pressure checking" class="alignleft size-medium wp-image-28294" height="300" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/arterial-blood-pressure-checking-300x300.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/arterial-blood-pressure-checking-300x300.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/arterial-blood-pressure-checking-150x150.jpg 150w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/arterial-blood-pressure-checking.jpg 375w" width="300" />The body’s arteries age over the years, making artery walls more rigid and less pliable. Small wounds in arteries get bandaged up by cholesterol rather than being properly healed by vitamin C, lysine and proline, according to Linus Pauling and Dr. Rath. The development of plaque causes the heart to work harder at moving blood through the circulatory system, causing an increase in blood pressure levels. Lack of nitric oxide compounds the problem as arterial walls become even more stiff. If plaque buildup exists, the body’s immune response causes inflammation to form in plaque-ridden areas. Inflammation places a strain on artery walls, which also causes them to become stiff. Each of these conditions hampers blood flow.
The high-fiber foods in the Hallelujah Diet, such as raw vegetables and whole grains, work wonders at taking pressure off the artery walls and making them more pliable. These foods are natural excellent supplies of vitamin C, healthy vegetable nitrates  and arginine, an amino acid that helps arterial walls to relax. The blood vessels are healed properly and cholesterol plaque stops accumulating and actually can disappear, as demonstrated by Dr. Dean Ornish.
All in all, the health benefits afforded through the Hallelujah Diet not only promote better circulation but also strengthen the body on a systemic level. This means the body’s systems can work together more efficiently. When everything is working as it should, optimal health, vitality, and longevity become possible.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/3-ways-the-hallelujah-diet-can-help-promote-better-circulation/">3 Ways the Hallelujah Diet Can Help Promote Better Circulation</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
from Health News from Hallelujah Diet http://bit.ly/2G188O4

3 Ways the Hallelujah Diet Can Help Promote Better Circulation

The human circulatory system is a complex, hard-working system that feeds every single cell of the body. If the arteries, veins, and capilla...

Understanding the Importance of a Perimenopause Diet

<a href="https://shop.myhdiet.com/luminology-balance-peri-menopause.html">A perimenopause diet may be more important than you think</a> during your transition through menopause and beyond. Eating nutritious foods and taking the right supplements keeps you healthy and helps reduce unpleasant symptoms associated with perimenopause, which is the transitional period through menopause.
<h2>What Causes Perimenopause Symptoms in Women?</h2>
The symptoms you may experience when transitioning through menopause are often a result of hormone fluctuations. As women age, their estrogen, progesterone, and even testosterone levels often decrease. Many symptoms of perimenopause can feel unpleasant, but a healthy diet and lifestyle may help reduce or eliminate them.
<h2>What Are the Symptoms of Perimenopause?</h2>
Hormone changes associated with perimenopause can lead to unpleasant symptoms, such as:
<ul>
<li>Hot flashes</li>
<li>Weight gain</li>
<li>Mood swings</li>
<li>Night sweats</li>
<li>Sleeping problems</li>
<li>Irregular menstrual periods</li>
<li>Bladder problems</li>
<li>Vaginal dryness</li>
<li>Loss of bone density</li>
</ul>
Some of these symptoms can last during the entire transition through menopause and beyond. Perimenopause generally begins in a woman’s mid- to late 40s and <a href="https://www.womenshealth.gov/menopause/menopause-basics#1">lasts about four years</a> before her periods stop entirely and she officially reaches menopause.
<h2>What Is a Perimenopause Diet?</h2>
A perimenopause diet is a healthy way of eating that’s appropriate for women in their mid- to late-40s who are going through perimenopause. Following a perimenopause diet helps you meet your body’s nutritional needs, may lower your chronic disease risk, and might reduce the incidence or severity of perimenopausal symptoms.
<h2>Which Foods Should I Eat During Perimenopause?</h2>
<img alt="selection of clean eating foods" class="aligncenter size-full wp-image-28377" height="222" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/selection-of-clean-eating-foods.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/selection-of-clean-eating-foods.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/selection-of-clean-eating-foods-300x133.jpg 300w" width="500" />
Eating certain foods and taking dietary supplements may help ease symptoms associated with perimenopause and menopause. Foods to eat when <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf">following the Hallelujah Diet</a>, a plant-based diet that helps protects you such from symptoms and disease, include:
<ul>
<li>Fresh fruits</li>
<li>Fresh vegetables</li>
<li>Legumes</li>
<li>Nuts</li>
<li>Seeds</li>
<li>Organic whole grains</li>
<li>Plant oils</li>
<li>Avocados</li>
<li>Magnesium-rich plant milks</li>
<li>Fish or algae oils</li>
</ul>
The Hallelujah Diet is designed to optimize your health, reduce disease, and allow you to look and feel your best throughout your lifespan—especially during perimenopause and beyond. The diet focuses on eating 85% raw foods and 15% cooked plant-based foods. When participating in the Hallelujah Diet program, you’ll receive expert guidance, individualized meal plans, and recipes that make plant foods tastes more delicious than ever.
Drinking water often throughout the day enhances overall health and wellness and helps you achieve or maintain a healthy body weight during perimenopause. <a href="https://www.mayoclinic.org/want-to-stay-hydrated-drink-before-youre-thirsty/art-20390077">Mayo Clinic suggests women drink at least 11.5 cups of water daily</a> to maintain hydration and optimize health. This amount includes the water you consume from fresh fruits and veggies.
<h2>How Should I Fill My Plate?</h2>
Knowing how to fill your plate is just as important as eating perimenopause diet foods to ease symptoms and maximize your quality of life. As a guideline, fill:
<ul>
<li>Most of each plate with fresh fruits and veggies</li>
<li>Add on a serving of plant protein foods like legumes, nuts, seeds, and plant milks</li>
<li>Add on a serving of organic whole grains and healthy fats</li>
</ul>
When following the Hallelujah Diet to reduce perimenopause symptoms and lower disease risks, aim to eat at least 10 servings of fresh fruits and vegetables daily. Fiber is an important nutrient for women of all ages, and plant-based foods are loaded with this essential nutrient. <a href="https://www.todaysdietitian.com/newarchives/030314p30.shtml">Today’s Dietitian recommends perimenopausal women consume at least 25 grams of fiber</a> daily from seeds, fruits, and other fiber-rich plant sources. This is very easy to achieve following our plan.
<h2>Which Foods Should I Avoid?</h2>
<img alt="ham bacon and sausages cooked" class="aligncenter size-full wp-image-28378" height="404" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/ham-bacon-and-sausages-cooked.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/ham-bacon-and-sausages-cooked.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/ham-bacon-and-sausages-cooked-300x242.jpg 300w" width="500" />
Avoid certain foods to keep perimenopausal symptoms and chronic disease risks at bay. Foods to steer clear of include:
<ul>
<li>Red meat</li>
<li>Processed meats</li>
<li>Other processed foods</li>
<li>Dairy foods</li>
<li>Non-organic, processed soy products</li>
<li>Caffeine</li>
<li>Alcohol</li>
<li>Canned fruits and vegetables</li>
<li>Canned soups</li>
<li>Sweets</li>
<li>Added sugars</li>
<li>Butter and margarine</li>
</ul>
Choose whole, fresh, organic foods in place of processed, canned, and cooked foods, when possible, and say no to foods from animal sources.
<h2>Should I Take Supplements?</h2>
Taking dietary supplements helps you meet daily nutritional needs, even when following a more nutrient-dense plant-based meal plan. <a href="https://shop.myhdiet.com/luminology-balance-peri-menopause.html">Taking Halleluiah diet supplement Luminology Balance</a>, a formula specifically designed to ease perimenopause symptoms in women, may help improve your quality of life. The reason Luminology Balance is beneficial for perimenopausal women is that this supplement contains:
<ul>
<li>MacaPure®, an ingredient that supports hormone balance and reduces stress</li>
<li>Vitex berry to normalize menstrual periods</li>
<li>DIM to reduce excess estrogen</li>
<li>Phytosterols to promote progesterone production</li>
<li>Vitamin B6 to enhance the immune system</li>
<li>Zinc to boost antioxidant defense</li>
<li>Yucca to increase fat-soluble ingredient absorption</li>
</ul>
Luminology Balance is clinically proven to reduce perimenopausal symptoms in women—especially those suffering from sleep disturbances, mood swings, irregular periods, and PMS.
Instead of taking medications for perimenopause, reap symptom relief the natural way, as God intended, by following the Hallelujah Diet and <a href="https://www.myhdiet.com/hallelujah-diet-supplements-2/">taking Hallelujah Diet supplements</a>!
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/science_of_her/understanding-the-importance-of-a-perimenopause-diet/">Understanding the Importance of a Perimenopause Diet</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
from Health News from Hallelujah Diet http://bit.ly/2FVDDcr

Understanding the Importance of a Perimenopause Diet

A perimenopause diet may be more important than you think during your transition through menopause and beyond. Eating nutritious foods and ...

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Healthyish Magic Bars

Try these Healthyish Magic Bars if you love coconut, dark chocolate, pecans, and gooey desserts.
If you’ve had the classic Magic Bar or seven layer magic bars as they’re also called, then you’re in for a treat. These healthyish magic bars contain most of the ingredients used in the traditional recipe, yet with a spin without sacrificing any of the flavors.
<h3>What’s A Magic Bar?</h3>
Growing up in Ohio, we had magic bars at every holiday party every year since I can remember. One of my aunts would always make her version which is pretty representative of the traditional recipe using sweetened condensed milk, sweetened shredded <a href="https://nutritionstripped.com/food-index/coconut-oil/">coconut</a>, butter, graham crackers, chocolate, and <a href="https://nutritionstripped.com/food-index/walnuts/">walnuts</a>. All of those ingredients layered to make one magical, delicious, and super sweet decadent dessert.
A little goes a long way when enjoying magic bars even the healthyish magic bars!
<h4>Healthyish swaps</h4>
The motivation to making a spin on this recipe was based on decreasing the overall amount of refined <a href="https://nutritionstripped.com/10-ways-maintain-healthy-blood-sugar/">sugars</a> added to the recipe, increasing even in small amounts, the fiber, and protein, while keeping the flavor reminiscent of the original.
Instead of using sweetened condensed milk, which is basically milk and sugar reduced to make a super sweet thick sauce, we’re going to use the famous <a href="https://nutritionstripped.com/raw-caramel-with-apples/">Raw Caramel</a> sauce. The <a href="https://nutritionstripped.com/raw-caramel-with-apples/">Raw Caramel</a> will give it that super sweet flavor and thick texture using maple syrup and the other star ingredients in that caramel.
The based of our healthyish magic bars is a mix of ground pecans, <a href="https://nutritionstripped.com/food-index/coconut-flour/">coconut flour</a>, ground <a href="https://nutritionstripped.com/food-index/flaxseed/">flax seed</a>, and coconut oil or you can use ghee for that buttery flavor. On top of that you’ll add your favorite dark chocolate chips, then a layer of unsweetened coconut flakes, and top with the Raw Caramel. What you’re left with after baking and cooling, is a delicious bar everyone will love!
<a href='https://nutritionstripped.com/healthyish-magic-bars/healthyish-magic-bars-dessert-plantbased-dessert-nutritionstripped-recipe2/'><img alt="" class="attachment-305x366 size-305x366" height="3624" sizes="(max-width: 2703px) 100vw, 2703px" src="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833.jpg 2703w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-224x300.jpg 224w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-768x1030.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-764x1024.jpg 764w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-762x1022.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-606x812.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-37x50.jpg 37w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe2-e1545247547833-600x804.jpg 600w" width="2703" /></a> <a href='https://nutritionstripped.com/healthyish-magic-bars/healthyish-magic-bars-dessert-plantbased-dessert-nutritionstripped-recipe/'><img alt="Healthyish Magic Bars | Nutrition Stripped" class="attachment-305x366 size-305x366" height="3626" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-223x300.jpg 223w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-768x1031.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-762x1023.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-606x814.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-37x50.jpg 37w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-600x806.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-223x300@2x.jpg 446w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-768x1031@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-762x1023@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-606x814@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-37x50@2x.jpg 74w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe-600x806@2x.jpg 1200w" width="2700" /></a>
<img alt="" class="alignnone size-full wp-image-57291" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-762x1143@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-606x909@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-33x50@2x.jpg 66w, https://nutritionstripped.com/wp-content/uploads/2019/01/Healthyish-Magic-Bars-dessert-plantbased-dessert-nutritionstripped-recipe5-600x900@2x.jpg 1200w" width="2700" />
The post <a rel="nofollow" href="https://nutritionstripped.com/healthyish-magic-bars/">Healthyish Magic Bars</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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Healthyish Magic Bars

Try these Healthyish Magic Bars if you love coconut, dark chocolate, pecans, and gooey desserts. If you’ve had the classic Magic Bar or sev...

Two Types of Vitamin D That You Need to Know About

You’ve heard of vitamin D being called the sunshine vitamin, and this is with good reason. According to Medscape, the <a href="https://emedicine.medscape.com/article/128762-treatment">vitamin D produced in our skin</a> through exposure to UVB rays from the sun may last twice as long in our blood compared with that received through the food we eat. However, with our indoor lifestyles and all the concerns about skin cancer, there is a possibility that people may not be getting enough of this vital vitamin. This could result in a vitamin D deficiency with symptoms relating to bone pain and muscle weakness, <a href="https://www.webmd.com/diet/guide/vitamin-d-deficiency#1">symptoms which are well understood</a> and easily treated. You may be surprised to learn that vitamin D is completely different from most other vitamins because it also functions as a hormone—a switch that occurs when your body absorbs the vitamin. It is a fat-soluble vitamin that promotes the absorption of calcium, regulates bone growth, and plays a role in immune function. 
<img alt="family having fun outdoors" class="aligncenter size-full wp-image-28387" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/family-having-fun-outdoors.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/family-having-fun-outdoors.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/family-having-fun-outdoors-300x200.jpg 300w" width="500" />
<h2><a href="https://www.myhdiet.com/healthnews/rev-malkmus/what-is-the-difference-between-vitamin-d2-and-vitamin-d3/">What’s The Difference Between Vitamin D2 and Vitamin D3?</a></h2>
<h3>Vitamin D2</h3>
Vitamin D2 (ergocalciferol) is synthesized by plants and is not produced by the human body. The following are typical sources of the vitamin:
<ul>
<li>Mushrooms (grown in UV light)</li>
<li>Fortified foods</li>
<li>Vegan dietary supplements</li>
</ul>
Most people consuming this vitamin will probably take it in supplement form and, because of this, we need to ensure that the supplements are stored in a closed container, at room temperature, in a dry place, and out of direct sunlight.
<h3>Vitamin D3</h3>
Vitamin D3 (cholecalciferol) is made in large quantities in the skin when sunlight strikes bare skin. Your skin makes vitamin D3 on exposure to sunlight when ultraviolet B (UVB) radiation triggers the formation of vitamin D3 in the skin. A similar process takes place in plants and mushrooms. By spending most of your time outdoors, lightly clad and without sunscreen, you may be getting all the vitamin D you need in the summertime. Of course, this normal amount of exposure does not apply in countries farther north and south of the equator. Nor does it apply to winter time exposure north of Florida. In these regions, you may need more time or other means to achieve the same results.
Regardless of where you seek out your sunshine, it’s important to be careful not to spend too much time in the sun without sunscreen or other protection. This is especially important if you have light-colored skin. <a href="https://www.ncbi.nlm.nih.gov/pubmed/23749111">Sunburn is a significant risk factor for skin cancer</a>, as reported by NCBI. You should gradually increase your sun exposure to avoid burning. Despite the risk of sunburn and its associated complications, unlike dietary vitamin D, you cannot overdose on the vitamin D3 produced in your skin. If your body already has enough, your skin produces less. Insufficient sunlight could be viewed as a significant health risk if you are unable to receive much sunlight. Vitamin D2 and D3 are not equal when it comes to raising your vitamin D status. Most studies show that vitamin D3 is more effective than vitamin D2 at increasing blood levels of circulating vitamin D. Vitamin D2 is cleared from your circulation much faster and breaks down into abnormal metabolites not formed by vitamin D3. Thus, if you are taking vitamin D supplements, consider choosing vitamin D3.
<img alt="hand holding vitamin d capsule in sun" class="aligncenter size-full wp-image-28388" height="322" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/hand-holding-vitamin-d-capsule-in-sun.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/hand-holding-vitamin-d-capsule-in-sun.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/hand-holding-vitamin-d-capsule-in-sun-300x193.jpg 300w" width="500" />
<h2>The Bottom Line</h2>
Finding out about the two different types of vitamins is only the beginning. You now need to look for ways to supplement your diet to ensure that you are taking in enough vitamin D. Certainly, getting outdoors on a sunny day and without sunscreen is the way to start. In order to optimize your blood levels of vitamin D, (levels should be 50-80 ng/ml of 25(OH)D) you may <a href="https://shop.myhdiet.com/vitamin-d3-with-k2.html">need to take a supplement</a> such as that recommended by the Hallelujah Diet. If you are taking supplemental vitamin D3, it is wise to also take vitamin K2 to ensure increased calcium absorption is shuttled into hard tissues and not into cartilage and soft tissue.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/health-news/two-types-of-vitamin-d-that-you-need-to-know-about/">Two Types of Vitamin D That You Need to Know About</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
from Health News from Hallelujah Diet http://bit.ly/2SalCg5

Two Types of Vitamin D That You Need to Know About

You’ve heard of vitamin D being called the sunshine vitamin, and this is with good reason. According to Medscape, the vitamin D produced in ...

Increase Your Energy Levels With Our Get Started Kit

Today’s fast-paced lifestyles can easily push the body’s health to the limit. While it’s easy to blame low energy levels on a hectic schedule, the quality of foods you eat determines what your available energy reserves will be. <a href="https://shop.myhdiet.com/supplement-kits/get-started-kits2.html">The Hallelujah Diet Get Started Kit</a> is designed to help you ease into a healthy eating lifestyle while increasing your energy like never before.
<a href="https://www.cds.hawaii.edu/kahana/downloads/curriculum/SectionII/Unit3/3.C.MeaaiaFoodScience/3.C.5.BiomoleculesinMyFood1.pdf">Food, in all its forms, contains stored energy</a> in the form of organic molecules. These molecules can be categorized into three groups: fat, protein and carbohydrate. Unfortunately, the Standard American Diet (SAD) of fatty meats, refined sugars, and processed ingredients strips away any nutrients the original molecules may have had. This means these foods lack the natural, energizing nutrients the body needs.
Whole, plant-based foods, which include grains, fruits, nuts, and vegetables, retain these molecules in their natural form. When left unaltered, whole foods retain their nutrients and enzymes. These are the ingredients our bodies need most to function at their best. Easing you into a whole foods lifestyle is what our Hallelujah Diet Get Started Kit is all about.
<h2>The Hallelujah Diet Get Started Kit</h2>
If you’re already familiar with the Hallelujah Diet or HD, our <a href="https://shop.myhdiet.com/get-started-kit.html">Get Started Kit is based on the same healthy meal plan. Th</a>e underlying principle behind HD comes from Genesis 1:29: “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.” There’s a reason why our Creator gave us plants for food. Plant-based foods still contain the “living” nutrients needed to support the living cells of the human body.
Refined, processed, and most cooked foods have been stripped of these “living” nutrients. Not only that, the additives and pesticides contained in our food supplies have toxic effects on the human body, which only adds insult to injury.  A plant-based diet naturally feeds the body’s cells and increases your energy levels while cleaning out the toxins left behind from years of eating unhealthy foods. Here are the components that make up our Get Started Kit:
<h3>Fiber Cleanse</h3>
<img alt="high fiber icon illustration" class="alignleft size-medium wp-image-28350" height="300" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/high-fiber-icon-illustration-300x300.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/high-fiber-icon-illustration-300x300.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/high-fiber-icon-illustration-150x150.jpg 150w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/high-fiber-icon-illustration.jpg 500w" width="300" />A lack of fiber in your daily diet <a href="https://www.myhdiet.com/healthnews/health-news/health/fight-disease-with-fiber/">leaves the door wide open for serious medical problems, such as heart disease and chronic inflammation to develop</a>. Fiber acts as a natural cleaner in the body’s digestive and circulatory systems, which both affect your energy level.
Fiber Cleanse delivers a full-body detoxification, clearing out the colon and reducing levels of bad cholesterol in the bloodstream. Since fiber-rich materials also give the body the feeling of being full, this component of Our Get Started Kit can help with weight loss and weight management in general.
<h3>BarleyMax – Superior All-Natural Nutrition</h3>
The Hallelujah Diet Getting Started Kit does just what the name says: getting started with a diet of good food and good nutrition, and BarleyMax does just that. BarleyMax is a nutrient-dense, broad-spectrum living food drink that’s designed to boost the body’s nutrient levels in a big way. This broad-spectrum living food product consists of a special blend of organic barley grass juice and alfalfa juice using a special proprietary process.
Unlike the <a href="https://cybercemetery.unt.edu/archive/allcollections/20090116064938/http:/www.soilassociation.org/Web/SA/saweb.nsf/9f788a2d1160a9e580256a71002a3d2b/de88ae6e5aa94aed80256abd00378489/$FILE/foodqualityreport.pdf">mineral-stripped soil base used to grow nonorganic fruits and vegetables</a>, our process grows and cultivates these plants in mineral-rich soil at temperatures that promote healthy enzyme activity. These conditions help maintain the natural nutrients contained inside the plant. BarleyMax offers a range of health benefits, all of which help to increase your energy levels. Here are just a few:
<ul>
<li>Supports balanced blood sugar levels which gives you energy throughout the day</li>
<li>Promotes healthy blood circulation</li>
<li>Promotes healthy digestion and elimination processes</li>
<li>Helps with weight management</li>
<li>Strengthens the immune system</li>
</ul>
<h3>Supplement Materials</h3>
In addition to BarleyMax and Fiber Cleanse, our Get Started Kit includes easy weekly meal plans with 28 days of recipes for full-course meals based on the Hallelujah Diet plan. Also included is a Getting Started on the Hallelujah Diet DVD Set. You’ll receive two DVDs that feature Paul Malkmus, CEO of Hallelujah Diet, and his wife Ann Malkmus demonstrating how they work the Hallelujah Diet into their hectic lifestyles.
<h2>Tips on How to Make the Most of Our Get Started Kit</h2>
<img alt="helpful tips megaphone label" class="alignleft size-full wp-image-28352" height="300" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/helpful-tips-megaphone-label.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/helpful-tips-megaphone-label.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/helpful-tips-megaphone-label-150x150.jpg 150w" width="300" />The Get Started Kit provides step-by-step instructions on how to transition over to the Hallelujah Diet. Here are a couple of pointers to keep in mind:
<ul>
<li>You’re working toward a meal plan that’s made up of 85 percent raw food and 15 percent cooked—all plant-based foods.</li>
<li>Eliminate animal fats from your daily intake as quickly as you can.</li>
<li>Eat a large salad with every meal (in smoothie form for breakfast).</li>
</ul>
In 28 days, you can expect to feel the difference that eating a healthy diet makes. The boost in energy levels, improved mood, and mental clarity will make you feel like a new person. When you give the body the food it needs to thrive, your quality of life naturally improves along the way.
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Increase Your Energy Levels With Our Get Started Kit

Today’s fast-paced lifestyles can easily push the body’s health to the limit. While it’s easy to blame low energy levels on a hectic schedul...

4 Hallelujah Diet Supplements That Will Help Fuel Your Active Lifestyle

There’s no substitute for regular exercise when it comes to staying fit and healthy. Exercise combined with a healthy diet offers the very best defense against sickness and injury. That being so, an active lifestyle can take an added toll on the body’s health, especially if nutritional deficiencies are present. Exercise also increases the body’s activity levels, so it’s important to make sure any added nutritional demands are being met.
<a href="https://shop.myhdiet.com/supplements.html">Hallelujah Diet supplements are designed to help ensure your body receives the nutrients it needs</a> and to promote the healthy building and repair of its cells and tissues. Adding the right supplements to your daily routine will not only keep the body’s systems running smoothly but also increase your daily energy reserves. Keep reading to find out which of our supplements can help fuel your active lifestyle.
<h2>When to Consider Taking Dietary Supplements</h2>
With each passing year, the body’s systems move a little bit slower and often require added support to function normally. Nutritional concerns become an issue when certain medical problems, such as diabetes and high cholesterol, start to affect your quality of life. When injuries and low energy levels seem to occur more often than would be normal, the body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/">may not be getting the nutritional support it needs to meet the demands of an active lifestyle</a>. Under these conditions, Hallelujah Diet supplements can help.
<h2>4 Hallelujah Diet Supplements to Fuel Your Active Lifestyle</h2>
<h3>1. BarleyMax</h3>
If you’re looking for a multi-purpose, nutrient-dense supplement that strengthens all of the body’s systems, then BarleyMax is the supplement you want. Made from organic barley grass and alfalfa plants grown in mineral-rich soil, <a href="https://shop.myhdiet.com/barleymax-original-8-5oz.html">BarleyMax is a broad-spectrum living food</a> that’s jam-packed with vitamins, minerals, essential amino acids, and antioxidant materials. This powerhouse supplement comes in a powder form that mixes easily with your favorite juice, smoothie, or water (or in capsule form). A daily serving of BarleyMax will more than fuel your active lifestyle in the following ways:
<ul>
<li>Increase energy</li>
<li>Improve mental clarity</li>
<li>Improve digestion</li>
<li>Support healthy cardiovascular functioning</li>
<li>Repair DNA damage</li>
<li>Promote cell and tissue rebuilding processes</li>
</ul>
<h3>2. B-Flax D</h3>
The body’s digestive system or gut does so much more than metabolize food and eliminate waste. The intestines contain a host of bacteria that regulate the body’s immune response, emotional state, and hormonal balance, just to name a few. Considering the role each of these systems plays in maintaining your overall health, a well-functioning digestive system will most definitely fuel an active lifestyle.
<a href="https://shop.myhdiet.com/b-flax-d.html">B-Flax D, another one of our Hallelujah Diet supplements</a>, provides the extra fiber the gut needs to maintain optimal functioning. As a valuable source of both soluble and insoluble fiber, B-Flax D feeds the “good bacteria” in the intestines while also promoting regular bowel movements. B-Flax D also contains several other vitamins and nutrients that increase energy and vitality, including:
<ul>
<li>Vitamin B12</li>
<li>Vitamin D3</li>
<li>Omega-3 fatty acids</li>
<li>Vitamin K2</li>
<li>Selenium</li>
<li>Zinc</li>
<li>Vitamin B6</li>
</ul>
<h3>3. HD B12, B6, Folate</h3>
Our menu of energy-boosting Hallelujah diet supplements would not be complete without the B-vitamins. B-vitamins are essential to the body’s ability to metabolize protein and carbohydrates into energy the muscles can use. For people approaching their 50s, a risk of B12 deficiency, in particular, increases as the stomach loses its ability to absorb this nutrient from foods.
B12, B6, and folate help promote cell production and emotional well-being, as well as energy production. <a href="https://shop.myhdiet.com/b12-b6-folate.html">Our HD B12, B6, Folate supplement fits the bill</a> on all counts.
<h3>4. Digestive Enzymes</h3>
<img alt="digestive health word cloud" class="alignleft size-medium wp-image-28304" height="194" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/digestive-health-word-cloud-300x194.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/digestive-health-word-cloud-300x194.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/digestive-health-word-cloud.jpg 375w" width="300" />Proper digestion and absorption of nutrients from food rely on a healthy level of digestive enzymes in your digestive tract. Digestive enzymes break down food materials into their basic components, whether they are vitamins, minerals, proteins, or carbs. If you experience low energy levels on a regular basis, your gut may not be absorbing available nutrients from the foods you eat.
Digestive enzymes are also an integral part of the body’s immune system health. Our <a href="https://shop.myhdiet.com/digestive-enzymes.html">Digestive Enzymes supplement contains live enzymes</a>, which help maximize nutrient absorption in the gut. This supplement is designed to maximize the nutrition benefits afforded through the Hallelujah Diet.
An active lifestyle can be had at any age, provided you eat healthily and provide for your body’s specific nutritional needs. Our Hallelujah Diet supplements offer healthy ways to gain added support for the areas of the body that most need it. By combining a plant-based diet with the right high-performing supplements, you can look forward to experiencing the quality of life and vitality you expect to have at any age.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/4-hallelujah-diet-supplements-that-will-help-fuel-your-active-lifestyle/">4 Hallelujah Diet Supplements That Will Help Fuel Your Active Lifestyle</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
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4 Hallelujah Diet Supplements That Will Help Fuel Your Active Lifestyle

There’s no substitute for regular exercise when it comes to staying fit and healthy. Exercise combined with a healthy diet offers the very b...

4 Reasons Why We Encourage The Use Of Probiotics

The bacteria living in your gut do a lot more than just process incoming food. “Good” gut bacteria support the body’s immune system health, help regulate inflammation throughout the body, and also promote healthy nutrient absorption from the foods we eat. Bad bacteria account for most of the digestive problems so many people experience, such as bloating and excess gas. Bad bacteria also prevent food nutrients from being fully absorbed into the body’s system.
Close to three pounds of “good” and “bad” bacteria should be present in the gut, with 85 percent being the good variety. <a href="https://shop.myhdiet.com/supplements/hdiet-probiotics.html">High quality probiotics help increase the number of good bacteria</a> while reducing the number of bad bacteria. Since a number of fermented whole, plant-based foods are rich sources of probiotics, you can easily include these select foods in your daily diet.
<h2>Where Do Probiotics Come From?</h2>
Not surprisingly, the Hallelujah Diet incorporates the types of plant-based foods that contain live probiotic cultures in them, grown by the process of <a href="https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841">fermentation</a>. Fermentation entails using microorganisms to convert the carbohydrate content in food into organic acids. A few of the more commonly known cultured foods include:
<ul>
<li>Fermented pickles</li>
<li>Tempeh</li>
<li>Sauerkraut derived from fermented cabbage</li>
<li>Fermented beans</li>
<li>Fermented carrots</li>
<li>Fermented kale</li>
</ul>
<h2>4 Reasons We Like Probiotics</h2>
<h3>1. Supports the Body’s Self-Healing Processes</h3>
One of the most important health benefits from eating fermented vegetables lies in the “living” enzyme materials still present in the food. Enzymes play critical roles in helping the body’s cells carry out the essential chemical processes that keep them healthy. Enzymes also help cells clean out the waste materials and toxins that build up inside them.
Living enzymes contain living nutrients, which makes them capable of nourishing the body’s “living” cells. Unlike “dead” enzymes, living enzymes haven’t been destroyed by heat from cooking or by the effects of food processing. Living enzymes also <a href="https://www.myhdiet.com/healthnews/health-news/the-miraculous-self-healing-body/">support the body’s natural self-healing abilities</a>. This includes the body’s immune system functions, as well as its cell repair and rebuilding processes.
<h3><img alt="3D illustration human body digestive system" class="alignleft size-medium wp-image-28301" height="300" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/3D-illustration-human-body-digestive-system-300x300.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/3D-illustration-human-body-digestive-system-300x300.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/3D-illustration-human-body-digestive-system-150x150.jpg 150w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/3D-illustration-human-body-digestive-system.jpg 500w" width="300" />2. Improves Digestive Tract Health </h3>
An estimated <a href="https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check">60 to 70 million Americans suffer from digestive problems</a> in one form or another. Conditions like irritable bowel syndrome, heartburn, and acid reflux not only cause discomfort but interfere with the body’s ability to fully absorb nutrients from food. Digestive issues tend to worsen as the body ages, so the need for some form of support for the digestive system only increases with age. Fermented vegetables contain probiotics that naturally coat the digestive tract with healthy, immune-boosting bacteria, which help alleviate digestive problems as well as promote healthy nutrient absorption.
<h3>3. Strengthens the Immune System</h3>
Amazingly, 80 percent of the body’s immune system resides inside the digestive tract. “Good” bacteria organisms inside the gut act as a protective barrier that keeps harmful materials from entering the bloodstream. Fermented vegetables contain the types of good bacteria that naturally integrate with the bacteria inside the gut.
<h3>4. Creates Conditions for Optimal Probiotic Effects</h3>
The cultured foods rich in organic probiotics offer additional health benefit for digestive and immune health. These foods also contain prebiotic materials, which help nourish the good bacteria in the digestive tract. Prebiotics act as food for good bacteria, allowing them to grow in number. Since the gut contains both good and bad bacteria, the more good bacteria there are, the better. Fermented vegetables contain both prebiotic and probiotic materials, so these foods have a reinforcing effect, feeding the good bacteria while also increasing the number of good bacteria in the gut.
<h2>Probiotics in Capsule Form</h2>
<img alt="alternative health care herbs in mortar" class="alignleft size-medium wp-image-28299" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/alternative-health-care-herbs-in-mortar-300x200.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/alternative-health-care-herbs-in-mortar-300x200.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/alternative-health-care-herbs-in-mortar.jpg 500w" width="300" />If you’re not inclined to go the cultured food route, you can still reap the benefits of probiotics in supplement form. Keep in mind, though, that not all supplement products do what they say they can do.
Many probiotic products on the market don’t survive inside the body’s digestive tract, meaning most of it gets excreted as waste material. Hallelujah Diet offers a quality probiotic supplement that is stable and has proven to help with constipation and immune health. Our <a href="https://shop.myhdiet.com/professional-strength-probiotics.html">Hallelujah Diet Professional Strength Probiotic</a> supplement does what it’s supposed to do.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/4-reasons-why-we-encourage-the-use-of-probiotics/">4 Reasons Why We Encourage The Use Of Probiotics</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
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4 Reasons Why We Encourage The Use Of Probiotics

The bacteria living in your gut do a lot more than just process incoming food. “Good” gut bacteria support the body’s immune system health, ...

What Is an All Plant-Based Diet?

A plant-based (vegan) diet is composed of plenty of healthful plant foods, including vegetables, fruits, grains, legumes, and nuts. This diet eliminates foods from animal sources, whether those are meats, eggs, or dairy products. Many health professionals are <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">recommending plant-based diets like the Hallelujah Diet</a> to their patients due to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729135/">numerous health benefits</a>.
<h2>Take a Gradual Approach</h2>
For many people, switching to a plant-based diet doesn’t happen overnight. Many people begin the process by going vegetarian first, sometimes for a year or more, before they go vegan. Others may not give up animal products right away but will focus on eating more plants. Transitioning to a plant-based diet takes time—it does not have to be an all-or-nothing endeavor.
<img alt="Healthy food clean eating selection" class="aligncenter size-full wp-image-28280" height="222" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Healthy-food-clean-eating-selection.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Healthy-food-clean-eating-selection.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Healthy-food-clean-eating-selection-300x133.jpg 300w" width="500" />
Consider where you are right now. How many servings of fruits and vegetables do you consume every day? Are you a vegetarian? A vegan junk food eater? Wherever you are in your health journey, we are here to help guide you along your path to a more nutritious lifestyle. Here are some ideas for you to consider:
<img alt="Cut out meat and dairy" class="aligncenter size-full wp-image-28278" height="222" sizes="(max-width: 660px) 100vw, 660px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Cut-out-meat-and-dairy.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Cut-out-meat-and-dairy.jpg 660w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Cut-out-meat-and-dairy-300x101.jpg 300w" width="660" />
<h3>1. Cut Out Meat and Dairy on Occasion</h3>
<ul>
<li style="font-weight: 400;">Implement “meatless Mondays” and “Dairy-Free Fridays” for a month.</li>
<li style="font-weight: 400;">Add on more days as you can.</li>
<li style="font-weight: 400;">Try to eat “Vegan after 5.”</li>
<li style="font-weight: 400;">Stock and eat only vegan health foods at home and eat what you want when at restaurants or parties.</li>
</ul>
<h3><img alt="Add instead of subtract" class="aligncenter size-full wp-image-28285" height="222" sizes="(max-width: 660px) 100vw, 660px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Add-instead-of-subtract.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Add-instead-of-subtract.jpg 660w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Add-instead-of-subtract-300x101.jpg 300w" width="660" /></h3>
<h3>2. Add Instead of Subtract</h3>
<ul>
<li style="font-weight: 400;">Try the “crowd out” approach. Think of what plant-based foods you want to eat, and buy them. Fill your pantry with many delicious vegan ingredients and, over time, you will eat more of them.</li>
</ul>
<h2>Plan in Advance</h2>
Planning your meals ahead of time is one of the ways to ensure success when you switch to a new diet. Before you grocery shop for the week, decide on the plant-based meals you will cook. Write out your grocery list. Having enough ideas for meals will ensure that you do not fall back into old eating habits.
You will also want to be conscious of what you can and cannot eat when you are out in public. If you are invited to a party, bring a side-dish you can eat. Before going out to a restaurant, use the Happy Cow or Yelp app to locate vegan-friendly restaurant options in your area. Bring a cooler and box of “your” food when you travel by car or visit others—and offer to cook some meals.
Alternatively, make sure you eat enough before going out in case the options available to you are lackluster. It’s okay if you cannot follow a plant-based diet 100% of the time. However, you can try to avoid temptations to fall back into old eating habits by being mindful of the choices available to you.
<h2>Ensure Adequate Nutrition</h2>
When you switch to a plant-based diet, it’s important to recognize how the nutrients you receive in food will be different. Many <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/">plant-based foods</a> are filled with fiber, potassium, magnesium, iron, folate, and vitamins A and C. A vegan diet gives you many beneficial nutrients.
While many people assume vegans do not get enough protein, that is rarely the case. Instead, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10466165">iron and vitamin B12</a> are more likely to be a concern. However, there is no need to worry. There are many available options for a plant-based diet to provide all the protein, iron, and vitamin B12 you need.
<h2>Protein-Rich Vegan Foods</h2>
Nutritional information states grams of protein per 100g (3.5 ounces) serving unless noted otherwise.
<img alt="Set of various vegan protein sources" class="aligncenter size-full wp-image-28283" height="284" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Set-of-various-vegan-protein-sources.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Set-of-various-vegan-protein-sources.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Set-of-various-vegan-protein-sources-300x170.jpg 300w" width="500" />
<ul>
<li style="font-weight: 400;">Hemp Seed – 32g – Not only is it <a href="http://www.hempseed.ca/high-protein-food/">high in protein</a>, but it also contains all 20 known amino acids, including all 9 essential amino acids. Foods that contain all 9 essential amino acids are considered complete proteins. This makes hemp seed a perfect high-protein vegan food choice. <a href="https://shop.myhdiet.com/ha-raw-hemp-protein-powder.html">Try putting raw hemp protein powder</a> into your morning smoothie or oatmeal. It can also be used in homemade salad dressings and protein bars.</li>
<li style="font-weight: 400;">Seitan – 25g – Also known as wheat meat or meat gluten, it is a non-soy-based meat substitute. You can find it in the refrigerated section of most health food stores, or you can <a href="https://www.vegansociety.com/resources/recipes/main-meals/seitan-wheat-meat">make your own</a> using gluten powder or washing the starch from a ball of dough, leaving the protein or gluten behind.</li>
<li style="font-weight: 400;">Sunflower Seeds – 11g per ½ cup! – Sprinkle on salads or snack on them raw.</li>
<li style="font-weight: 400;">Kidney Beans – 9g – Use in vegan chili or bean salads.</li>
<li style="font-weight: 400;">Chickpeas – 9g – Use to make hummus or add to soups and salads.</li>
<li style="font-weight: 400;">Lentils – 9g – Use in salads, soups, and stir-fries.</li>
<li style="font-weight: 400;">Quinoa – 4.4g – Like hemp seed, it is a complete protein. Use it as a warm or cold breakfast cereal with almond milk or make a salad or soup from it.</li>
<li style="font-weight: 400;">Black Beans – 8g – Use in hummus, soups, and salads.</li>
<li style="font-weight: 400;">Navy Beans – 8g – Use in soups and salads.</li>
<li style="font-weight: 400;">Almond Butter – 7g (per two tablespoons) – Put on bread or in smoothies.</li>
<li style="font-weight: 400;">Spelt – 6g – An ancient grain (in the wheat family) – Find spelt bread in your health food store and <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/portobello-blt-sandwich/">make a vegan BLT</a>. Contrarily, you may purchase spelt flour and make <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/portobello-blt-sandwich/">blueberry pancakes</a>.</li>
<li style="font-weight: 400;">Kale – 4.3g – Delicious in salads, smoothies, and soups.</li>
<li style="font-weight: 400;">Chia Seeds – 4g in 2 tablespoons – Use as an egg replacement, in smoothies, or sprinkle on salads.</li>
<li style="font-weight: 400;">Green Peas – 5g – Eat as a healthy snack all on their own, or add to soups.</li>
<li style="font-weight: 400;">Spirulina – 4g in one tablespoon – Spirulina is blue-green algae. The <a href="https://www.myhdiet.com/healthnews/health-news/introducing-advanced-organic-superfood-by-hdiet/">Advanced Superfood supplement</a> is an easy way to add spirulina and a host of other superfoods into your diet.</li>
<li style="font-weight: 400;">Brussels Sprouts – 3.5g – Enjoy them roasted with other root vegetables.</li>
<li style="font-weight: 400;">Asparagus – 3.1g – <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/herbed-raw-asparagus-spears/">Try an herbed raw recipe</a>!</li>
<li style="font-weight: 400;">Broccoli – 3g – Enjoy raw with hummus, or lightly cooked.</li>
<li style="font-weight: 400;">Jerusalem Artichokes – 3g – Try these roasted.</li>
<li style="font-weight: 400;">Spinach – 2.9g – Enjoy raw in salads, smoothies, and juices or lightly cooked.</li>
</ul>
<h2>Iron-Rich Vegan Foods</h2>
Pair vitamin-C-rich foods with foods high in iron to significantly improve iron absorption. An adult between the ages of 18 and 50 should aim for 17-20 mg per day. Women over the age of 50 need about 16mg per day if following a vegan diet.
<ul>
<li style="font-weight: 400;">Chickpeas – 12.5mg in one cup – Make hummus, salads, and soups.</li>
<li style="font-weight: 400;">Black beans – 5.3mg in one cup – Use in a delicious bean salad.</li>
<li style="font-weight: 400;">Pumpkin seeds – 4.2mg in 1oz (2 tablespoons) – Sprinkle on oatmeal, blend in smoothies, or add to salads and bread.</li>
<li style="font-weight: 400;">Spinach – 3.6mg in 100g – Eating your greens every day is super important when switching to a plant-based diet!</li>
<li style="font-weight: 400;">Lentils – 3.3mg in 100g – Use lentils in soups, salads, or as a stir-fry alternative to rice.</li>
<li style="font-weight: 400;">Tomato sauce – 2.5mg in one cup – Use over spiralized veggie pasta or <a href="https://www.myhdiet.com/healthnews/recipes/rhondas-gazpacho-soup/">make gazpacho</a>.</li>
<li style="font-weight: 400;">Lima beans – 2.4mg in 100g – Pair with chickpeas and black beans for a delicious salad.</li>
<li style="font-weight: 400;">Green peas – 2.1mg in one cup – Enjoy them in a <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/burmese-zucchini-and-peas/">Burmese-inspired salad</a>.</li>
<li style="font-weight: 400;">Hemp Seed – 2.9mg in 30g (two tablespoons) – From smoothies to pasta, hemp seeds can be <a href="https://ohmyveggies.com/hemp-seed-recipes/">used in a variety of dishes</a>.</li>
<li style="font-weight: 400;">Quinoa – 2.8mg in one cup – Quinoa may be the most versatile food out there. You can use quinoa in almost any recipe!</li>
<li style="font-weight: 400;">Chia seeds – 1.9mg in 30g (two tablespoons) – Make breakfast pudding.</li>
<li style="font-weight: 400;">Almond butter – 1.1mg in 30g (two tablespoons) – Spread on toast with bananas.</li>
<li style="font-weight: 400;">Pumpkin seeds – 4.2mg in 1oz (2 tablespoons) – Add to bread and salads.</li>
<li style="font-weight: 400;">Broccoli – 1mg in one cup – The bonus of broccoli is that it contains 168% of your daily recommended value of vitamin C, which helps iron absorption. Eat it raw or lightly cooked.</li>
<li style="font-weight: 400;">Kale – 1mg in one cup – Eat many servings of this superfood each week!</li>
<li style="font-weight: 400;">Raisins – 0.8mg in 1.5oz (the size of a small box) – Sprinkle over your salads or enjoy as a snack.</li>
<li style="font-weight: 400;">Cashews – 1.9mg in one ounce (¼ cup) – Eat raw as a snack, on salads, or even blend with water to make a <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/veggie-chili-with-cashew-sour-cream/">vegan sour cream</a> and serve on chili!</li>
<li style="font-weight: 400;">Sunflower seeds – 1.6mg in 30g (two tablespoons) – Sprinkle on any meal for an added crunch.</li>
<li style="font-weight: 400;">Wild rice – 1mg – Enjoy in a salad or soup.</li>
<li style="font-weight: 400;">Pumpkin – 0.9mg in one cup – <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-pumpkin-pie/">Give raw pumpkin pie a try</a>!</li>
</ul>
<h2>What About Vitamin B12?</h2>
Vitamin B12 is only found in animal products unless a product is fortified with it. Cereals, nutritional yeast, and non-dairy milk can be fortified with it, but they may not always be. <a href="https://shop.myhdiet.com/supplements/vitamins.html">Supplements that include vitamin B12</a> are important to take when going plant-based so your body does not miss out on the key ingredients it needs.
<h2>Expanding Your Palate</h2>
Inevitably, when you switch to a plant-based diet, you will try many new foods. Have you ever heard of kohlrabi, jicama, or broccolini? Search for a recipe using one of them. Do you keep flax and chia seeds in your pantry? They can boost the nutrition of many foods and serve as egg replacements when blended with water.
<img alt="Senior couple having fun in kitchen with healthy food" class="aligncenter size-full wp-image-28282" height="331" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Senior-couple-having-fun-in-kitchen-with-healthy-food.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Senior-couple-having-fun-in-kitchen-with-healthy-food.jpg 500w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Senior-couple-having-fun-in-kitchen-with-healthy-food-300x199.jpg 300w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Senior-couple-having-fun-in-kitchen-with-healthy-food-310x205.jpg 310w" width="500" />
Will almond or coconut milk become your new go-to? Both kinds of milk are delicious in different recipes. Coconut milk is often used to form a thick, creamy base to a dish like a soup, stew, or cream sauce. Almond milk is used in most other cases, such as smoothies and oatmeal, and as a drink. To avoid becoming overwhelmed, try to replace one item each week.
<ul>
<li style="font-weight: 400;">Week one you can swap cow’s milk for almond milk.</li>
<li style="font-weight: 400;">Week two you can remove cheese, replacing it with nutritional yeast or cashew-based cheeses and cream sauces.</li>
<li style="font-weight: 400;">Week three you can swap butter and margarine with coconut oil and extra virgin olive oil (to be used in salad dressings, sautéing, and baking)</li>
<li style="font-weight: 400;">Week four you can replace meat with other high protein vegan foods (such as beans, lentils, quinoa, nuts, and seeds)</li>
</ul>
<h2>Pay Attention to Food Labels</h2>
While shopping for food, you will learn to read nutritional labels carefully. There are numerous animal-based ingredients that you may have never heard of. They include gelatin, lactose, whey, casein, sodium caseinate, egg white albumen, red dye, cochineal, carmine, isinglass and shellac,. Some name-brand nuts have gelatin-based coatings, so be mindful when shopping!
A quick tip is to jump to the bottom of the ingredient list and see if the FDA labeled the product as containing milk or eggs. In addition, there is an app available called “Is It Vegan?” which you can use in stores to determine if a food is vegan. Just scan the barcode of the food in question, and you are good to go!
Since you will be following a whole-foods-based vegan diet, many foods will not have an ingredient list at all. When you turn away from processed foods, you will find it much easier to eat plant-based. Fruits, vegetables, grains, legumes, beans, nuts, and seeds are all vegan in their natural form.
<img alt="Discover where to shop" class="aligncenter size-full wp-image-28279" height="222" sizes="(max-width: 660px) 100vw, 660px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Discover-where-to-shop.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Discover-where-to-shop.jpg 660w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Discover-where-to-shop-300x101.jpg 300w" width="660" />
<h2>Discover Where to Shop</h2>
When you go plant-based, you may find that your conventional grocery store is not the most appealing option anymore. Farmer’s markets and co-ops are great places to get locally grown fruits and vegetables. Trader Joe’s and Whole Foods offer many plant-based options, as well as discount outlets like Aldi and Amelia’s.
Check out your local health food stores for non-dairy alternatives, nuts and nut butter, grains, beans, pasta, dried fruit, spices, teas, and nutritional supplements. Online retailers can carry some hard-to-find options in bulk, so look into that as well.
<h2>Learn to Plant</h2>
An ultra-convenient way to get affordable vegan food is to grow your own! Fruits, vegetables, and herbs can be grown in gardens and pots. Determine the produce that you will eat the most and learn to grow it.
<img alt="Learn to plant" class="aligncenter size-full wp-image-28281" height="222" sizes="(max-width: 660px) 100vw, 660px" src="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Learn-to-plant.jpg" srcset="https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Learn-to-plant.jpg 660w, https://www.myhdiet.com/healthnews/wp-content/uploads/2019/01/Learn-to-plant-300x101.jpg 300w" width="660" />
If that is not an option, see if your area has a local community garden that you can join. You will learn to cultivate produce alongside more experienced individuals. Typically, you will be able to take some items home after working. You can try the same approach with local farmers as well.
<h2>Develop a Support Network</h2>
Transitioning to a new diet can be intimidating at first, so it’s great to surround yourself with like-minded individuals. Many people experience greater success in their plant-based life when they have a supportive community.
Search online and in social media for plant-based Meetups, forums, and in-person events where you can get together with others to share tips, challenges, and recipes. You can check out our Facebook community and find like-minded people in your area.  Using our <a href="https://www.myhdiet.com/reclaimyourhealth/">60 Days to Reclaim Your Health program</a> is a great way to start your new lifestyle. Remember, you are not alone on this journey. With proper support, you can thrive with a plant-based life.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/science_of_her/what-is-an-all-plant-based-diet/">What Is an All Plant-Based Diet?</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
from Health News from Hallelujah Diet http://bit.ly/2Mqk6Bn

What Is an All Plant-Based Diet?

A plant-based (vegan) diet is composed of plenty of healthful plant foods, including vegetables, fruits, grains, legumes, and nuts. This die...

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