Beauty-Health

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Family Meal Planning 101

It is true, healthy family meal planning costs time but, it saves even more time!
Family meal planning can seem like a huge undertaking for the already busy parent but, taking some time at the beginning of the week to organize meals and meal prep can actually save time in the long run. Whether you’re working inside or outside the home, this article will serve as a simple framework for you to plan and execute a time-saving meal plan you can reuse month after month.
As a busy, working mom of 3 and a Registered Dietitian, I know first hand that preparing healthy family meals for the week is the foundation of a happy household.
Creating a winning family meal plan everyone will love (and not losing your sanity in the process!) is a lot like putting together a puzzle. There are many strategies that will work but, its easiest to start laying the groundwork with the obvious pieces of the puzzle first like reviewing the schedule and penciling in some family favorites. As a result, you’ll have a structure to work from and the task won’t seem so daunting!
<h2>Healthy Family Meal Planning</h2>
<h3>Review the Schedule</h3>
First things first – what does the week ahead look like for you and your family? You’ll need to review the schedule to figure out where everyone will be, what activities are planned and if any meals will be eaten away from home.
Start with a simple grid for planning, electronic or on paper, give each day a column and each meal a row. Fill in any meals that won’t need to be planned like dinners out, lunch meetings, etc.
<img alt="Family Meal Planning Chart for the Week" class="alignnone wp-image-57326 size-full" height="1522" sizes="(max-width: 1130px) 100vw, 1130px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart.png" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart.png 1130w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-223x300.png 223w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-768x1034.png 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-760x1024.png 760w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-762x1026.png 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-606x816.png 606w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-37x50.png 37w, https://nutritionstripped.com/wp-content/uploads/2018/01/mealplanchart-600x808.png 600w" width="1130" />
Before the grid gets filled in any further, realistically consider your family’s meal habits. For many busy families, breakfast is a quick meal eaten at home, lunch is eaten away from home at school, camp or work and the evening meal is when everyone can sit down and eat together. As a result, breakfast might consist of quick, easy grab and go or DIY items, lunch would be packed or purchased and dinner is where most of the cooking and creativity are taking place.
As you plan, this may also be a good time to prioritize at least one family meal eaten together. Research shows that eating together as a family has a number of health benefits including lower rates of obesity, better academic performance, greater self-esteem and resilience, less emotional stress and a greater sense of well-being (<a href="https://www.acpeds.org/the-college-speaks/position-statements/parenting-issues/the-benefits-of-the-family-table">1</a>).
<h3>Involve Your Roommates</h3>
Parents aren’t the only ones at the dinner table but often they are the only ones making food decisions! Therefore, to create healthy family meals that everyone will enjoy, you should get some input from your roommates (AKA everyone else that lives in the house!).
Take a poll to determine family favorites that should make a regular appearance on the menu and consider any requests to try new and different meals or snacks. If there are new recipes you’d like to try, think about using 1-2 max for the week. This way if there are any hiccups you’ll have the family favorites as anchors for the week.
<h3>Establish the Meals for the Week</h3>
The heart of a healthy family meal plan is establishing a variety of meals for the week that are both manageable to come together and appealing for you and your family. Start with breakfast and work your way through each meal.
<h4>Breakfast</h4>
For breakfast use a mix of hot and cold items that incorporate nutrient-rich foods like berries, nuts, seeds, avocados, and whole grains. Select items that are easy to put together quickly for both adults and children:
—Smoothies (try to avoid making a glorified milkshake here, <a href="https://nutritionstripped.com/10-low-sugar-smoothie-tricks/">low sugar smoothies</a> are best)
—<a href="https://nutritionstripped.com/toast-6-ways/">Toast with avocado or nut butter</a>
—Muffins or bread made from whole grain or nut flours (ex. <a href="https://nutritionstripped.com/banana-nut-bread/">banana nut bread</a>)
—<a href="https://nutritionstripped.com/overnight-oats-three-ways/">Overnight oats</a>
—<a href="https://nutritionstripped.com/maple-banana-nut-granola/">Granola</a> or <a href="https://nutritionstripped.com/amazing-raw-nola/">raw-nola</a>
—Egg muffins
<img alt="Family Meal Planning Healthy Breakfasts Amazing Raw-nola | Nutrition Stripped" class="alignnone wp-image-49798 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/04/AMAZING-Rawnola-healthy-raw-glutenfree-plantbased-recipe-vegan-breakfast-snack-nutritionstripped4-168x112.jpg 168w" width="2700" />
<h4>Lunch</h4>
Lunches are the meal most typically eaten away from home. Incorporate fresh vegetables and fruits into the mix here, either as part of the main dish or a side dish. Some simple go-to lunches might include:
—<a href="https://nutritionstripped.com/simple-green-salad/">Simple green salad</a> (add extra protein like <a href="https://nutritionstripped.com/the-best-cooked-tofu/">tofu</a> or salmon to boost the satiety or fullness factor)
—<a href="https://nutritionstripped.com/turkey-avocado-greens-wrap/">Turkey wraps</a> (if making ahead slice the avocado just before eating)
—<a href="https://nutritionstripped.com/best-egg-salad/">Egg salad</a> + leafy greens (spinach and arugula are great choices)
—<a href="https://nutritionstripped.com/blissed-out-black-bean-burger/">Black bean burgers</a> + <a href="https://nutritionstripped.com/best-crunchy-coleslaw/">simple slaw</a>
—<a href="https://nutritionstripped.com/recipes/soups/">Soup</a> (great make-ahead, one container meal)
<a href="https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1.jpg"><img alt="Family Meal Planning Healthy Lunches" class="alignnone wp-image-64842 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/07/Healthy-Simple-Gazpacho-Soup-recipe-nutritionstripped-vegan1-600x400.jpg 600w" width="2700" /></a>
<h4>Dinner</h4>
Dinners are typically eaten at home and are the perfect place to flex your creative muscles and spend a bit more time in the kitchen. Looking for healthy dinner ideas but don’t know where to begin?
Start by giving your evening meal some structure with a general theme for the day of the week and adding variety within that theme. Of course, you don’t have to follow the below plan exactly but, use it for inspiration and adapt to your family’s meal preferences.
—Pasta Sunday: vary the pasta and the toppings, <a href="https://nutritionstripped.com/spaghetti-squash-and-chickpea-meatballs/">spaghetti squash</a>, <a href="https://nutritionstripped.com/raw-beet-marinara-sauce-with-zucchini-noodles/">zucchini noodles</a>, <a href="https://nutritionstripped.com/protein-packed-pea-mint-pasta/">bean</a> or quinoa-based pasta, <a href="https://nutritionstripped.com/the-best-homemade-tomato-sauce/">red sauce</a>, <a href="https://nutritionstripped.com/how-make-pesto-recipes-different-greens/">pesto</a>, etc.
—Meatless Monday: <a href="https://nutritionstripped.com/herb-falafel-tzatziki-vegan/">falafel</a>, <a href="https://nutritionstripped.com/tofu-tikka-masala/">tofu curry</a>, salad bar, etc.
—Taco Tuesday: mix up the fillings and the shells here, black bean, fish, <a href="https://nutritionstripped.com/sweet-potato-pecan-tacos/">sweet potato</a>, corn tortillas, lettuce wraps, almond flour wraps.
—Burger Wednesdays: <a href="https://nutritionstripped.com/chickpea-burgers/">chickpea</a>, salmon, chicken, portobello
—Pizza Thursday: <a href="https://nutritionstripped.com/cauliflower-pizza-crust/">cauliflower crust</a>, cassava crust, red sauce, pesto, veggies – you get the idea!
—Kid’s Choice Friday: this is a great opportunity to teach kids how to balance meals. A little guidance goes a long way here. Suggest the littles pick a main dish with some protein, a vegetable, and a fruit. Let them be creative and you might find something new you like too!
—Stir Fry Saturday: cabbage, carrots, peppers, fresh and dried herbs. The end of the weekend is a perfect time to use up odds and ends that weren’t eaten during the week. Looking for some ideas? Try the <a href="https://nutritionstripped.com/10-minute-peanut-stir-fry/">10-minute peanut stir fry</a>, <a href="https://nutritionstripped.com/sesame-cashew-shrimp/">sesame cashew shrimp</a>, or <a href="https://nutritionstripped.com/peanut-tempeh-stir-fry-with-soba-noodles/">tempeh stir fry</a>
<a href="https://nutritionstripped.com/wp-content/uploads/2015/06/cauliflower_pizza_crust_recipe3.jpg"><img alt="Family Meal Planning Healthy Dinners" class="alignnone wp-image-18822 size-full" height="990" sizes="(max-width: 660px) 100vw, 660px" src="https://nutritionstripped.com/wp-content/uploads/2015/06/cauliflower_pizza_crust_recipe3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2015/06/cauliflower_pizza_crust_recipe3.jpg 660w, https://nutritionstripped.com/wp-content/uploads/2015/06/cauliflower_pizza_crust_recipe3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2015/06/cauliflower_pizza_crust_recipe3-606x909.jpg 606w" width="660" /></a>
Next up on the healthy family meal planning agenda – take stock of what you have on hand.
<h3>Complete a Kitchen Audit</h3>
Scanning your pantry and refrigerator before you make your grocery list and head to the store (or the computer if you’re ordering) will save you both time and money. Review what you have and take some time to make room for what is coming in.
Freeze any leftovers that aren’t likely to be eaten but are still good and throw away anything that is no longer edible. If you find you’ve got a lot of food waste on your hands at the end of the week check out some tips on <a href="https://nutritionstripped.com/meal-planning-tip-that-reduces-food-waste/">how to meal plan to reduce food waste</a>.
Completing a kitchen audit sounds a little scary, doesn’t it? But this does not take as much time as you think and is absolutely a necessary evil. With your meal plan in hand, you have a rough idea of what you’ll need to make your meals. Check off what you have to avoid unnecessary purchases. Don’t forget about staple ingredients like salt, pepper, spices, vinegar, oil, garlic, and flours.
For ingredients, you plan to use, make sure they are still good. Check expiration dates, inspect packages and do the smell test if you have to!
Stellar meals start with good quality ingredients so don’t skip this step. If you’re unsure, abide by the old adage “when in doubt, throw it out”. There’s nothing worse than ruining an entire recipe with a single ingredient that’s past its prime!
<a href="https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1.jpg"><img alt="Kitchen Audit Spices | Nutrition Stripped" class="alignnone wp-image-62493 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Sunrise-Omelette-Vegetarian-Almond-Ricotta-Cheese-basil-freshherbs-freshspices-Simply-Organics-NutritionStripped-1-600x900.jpg 600w" width="2700" /></a>
<h3>Make the Grocery List</h3>
I’m definitely a lover of lists so this is arguably the easiest and most enjoyable part of the whole process for me! I suggest making a grocery list on a shareable program that can be viewed by anyone who might be shopping. This way if someone adds ingredients mid-shopping trip they’ll make it into the cart without an extra run to the store.
A few busy mom hacks here that will save you time in the long run:
<ol>
<li> Save the meal plan and the grocery list TOGETHER to reuse. Once you have a few planned weeks you can recycle the meal plan and the shopping trip with minimal effort.</li>
<li>Organize the shopping list based on the layout of the store to avoid backtracking. As you trek through the store, check off what’s made it into the cart.</li>
</ol>
<h3>Get the Goods</h3>
Its time to shop! Get everything you need to execute your healthy family meal plan. You can physically go to the store to shop or to save time, order groceries for pick up or delivery.
You might be concerned that food selected by shoppers other than yourself will not be as good as the foods you might choose in person at the store. The good news here is that most stores and grocery delivery services aim to please, they’ll refund your money or send a replacement if you’re not 100% satisfied.
If you’re in person at the store, don’t forget to check the electronic shared list as you’re making your way to the checkout line. If any last-minute items are there you’ll have time to grab them without getting out of line.
<h3>Meal Prep</h3>
Get everything into the house and then its time to get organized to set yourself up for success. Depending on the family schedule, it may make sense to actually cook some foods in advance.
This is ideal for an evening when the schedule is chaotic and you’d like to save the minimal time available for eating rather than cooking.
Some foods that lend themselves well to precooking:
—<a href="https://nutritionstripped.com/guide-to-soaking-and-sprouting/">soaking</a> and cooking dried beans
—precooking grains like rice, quinoa, steel-cut oats
—roasting chicken, browning ground meat
—<a href="https://nutritionstripped.com/fresh-herb-deviled-eggs/">hard boiling eggs</a>
—baking bread, muffins, pancakes
—<a href="https://nutritionstripped.com/recipes/soups/">soups</a>, stews, curries
To work in more recipes and tips for meal prep and batch cooking, check out <a href="https://nutritionstripped.com/healthy-meal-prep/">10 steps to meal prep like a boss</a> and <a href="https://nutritionstripped.com/batch-cooking-101/">batch cooking 101</a>.
Washing and chopping vegetables or fresh herbs is another step that will save time during the week. Keep in mind that pre-cut produce does tend to go bad faster and items with high sugar content like bananas or apples will brown faster as well. I recommend cutting and washing only what you need and store in containers that reduce air and moisture exposure as this helps cut produce last longer.
<a href="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1.jpg"><img alt="Reduce Food Waste | Nutrition Stripped" class="alignnone wp-image-54154 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-greens1-50x33.jpg 50w" width="2700" /></a>
Even better, up your storage game by avoiding single-use and unstable plastics. Aim for glass, ceramic or stainless steel containers whenever possible. Mason jars can be a great way to store sauces, dressings, quick breakfasts like oats or chia pudding as well as layered lunch salads.
<h3>Execute, Enjoy and Adjust</h3>
Once you’ve done the planning and meal prep, its time to cook and quite literally enjoy the fruits of your labor! Take time to enjoy, not only the food but the company at the table. Invite a conversation about the meal and the day.
If sitting down as a family is new, it may take some time to get everyone it in the habit and that’s OK. New habits take time and the family meal is one that will become a favorite over time.
As you progress through the week, take note of what worked and what could use some tweaking. Make some notes on the meal plan to help improve it for reuse. Encourage input from the family:
—What meals were a hit?
—What meals could have been better?
—Were there recipes that took too much time to make?
—Are there ingredients you could buy in bulk for added value and reduced packaging?
—Are there steps can you do in advance to make this meal plan easier to implement during the week?
<h3>Healthy Family Meal Planning for the Win</h3>
Planning a meal for yourself let alone a family is challenging. It certainly is like putting together a puzzle, trying to piece together schedules, taste preferences, and time management.
If you’re new to meal planning you’ll notice it requires a significant investment of time and energy up front, but the payoff is great. Not only do you save time in the long run but when you plan meals you have more control over the health of the family as a whole – and that is an investment worth making.
Get started today by posting a list in the kitchen for everyone to write their favorite recipes. When shopping day comes, use this list to start populating your meal plan.
Happy planning and of course, happy eating!
The post <a rel="nofollow" href="https://nutritionstripped.com/family-meal-planning/">Family Meal Planning 101</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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Circadian Rhythm – A Prized Idea

For many years people have tossed out the phrase “circadian rhythm’ with little regard for it’s true significance to life.
This week that little phrase has received enormous attention when three scientists from the United States were awarded the Nobel Prize in Medicine for discovering genes that regulate the body clock.
What is a circadian rhythm?
A circadian rhythm is a roughly 24-hour cycle in the physiological processes of living beings, including plants, animals, fungi and cyanobacteria. In a strict sense, circadian rhythms are internally generated, although they can be modulated by external cues such as sunlight and temperature.
Jeffrey C. Hall, Michael Rosbash and Michael W. Young were awarded the Nobel Prize in Physiology or Medicine on Monday for discoveries about the molecular mechanisms controlling the body’s circadian rhythm.
The three scientists used fruit flies to isolate a gene that controls the rhythm of a living organism’s daily life. Dr. Hall, Dr. Rosbash and Dr. Young were “able to peek inside our biological clock,” helping “explain how plants, animals and humans adapt their biological rhythm so that it is synchronized with the Earth’s revolutions,” the Nobel Prize committee said.
By examining the internal workings of fruit flies, the investigators helped determine that the gene they were analyzing encoded a protein that accumulated in cells at night, and then degraded during the day.
Over decades of research, these scientists identified the mechanisms governing the clockwork inside the cell, shedding light on the biology of humans and other multicellular organisms whose biological clocks function on the same principles.
With exquisite precision, our inner clock adapts our physiology to the dramatically different phases of the day. The clock regulates critical functions such as behavior, hormone levels, sleep, body temperature and metabolism. Our wellbeing is affected when there is a temporary mismatch between our external environment and this internal biological clock, for example when we travel across several time zones and experience “jet lag”. There are also indications that chronic misalignment between our lifestyle and the rhythm dictated by our inner timekeeper is associated with increased risk for various diseases.
The researchers studied fruit flies in which a gene called period seemed to control circadian rhythm; when it was mutated, the insects lost that rhythm.
But what was period, and how did it work? The questions were relevant not just to flies: All organisms, including humans, operate on 24-hour rhythms that control not only sleep and wakefulness but also physiology generally, including blood pressure and heart rate, alertness, body temperature and reaction time.
In 1984, the scientists isolated the period gene and discovered that cells use it to make a protein that builds up at night, during sleep. In daytime, the protein degrades in accordance with the insects’ sleep-wake cycle.  The researchers believed that this protein, which they called PER, somehow blocked the period gene during the day. As PER was broken down in daytime, the gene regained its function and worked again the next night, directing the synthesis of PER.
The entire system turned out to involve several other proteins needed to control the accumulation of PER. These include one that attaches to PER, helping to block the period gene, and another that slows the buildup of the protein.
Continuing to investigate this biological system over the years, the scientists went on to discover still other components, notably one that allows light to influence the 24-hour rhythm.
Their work was pivotal, the Nobel committee said, because the misalignment between a person’s lifestyle and the rhythm dictated by an inner timekeeper — jet lag after a trans-Atlantic flight, for example — could affect well-being and over time could contribute to the risks for various diseases.
It is great to see a reward for something that doesn’t have a connection to large pharmaceutical interests.
As one of the scientists said, “Today is a great day for the fruit fly!”
I am hopeful that this research will continue to help people with their sleep patterns, hormone imbalance and so many other variables that can be affected by daylight and temperature.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/circadian-rhythm-prized-idea">Circadian Rhythm – A Prized Idea</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Circadian Rhythm – A Prized Idea

For many years people have tossed out the phrase “circadian rhythm’ with little regard for it’s true significance to life. This week that l...

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What Is Intuitive Eating?

What is intuitive eating? Intuitive eating is a way of living, eating, and connecting with your body for your unique health.
<h2>What Is Intuitive Eating?</h2>
Intuitive eating has roots in evidence-based research regarding the health benefits associated with intuitive eating. Intuitive eating is a framework for long-term health that uses behavior change, psychology, self-awareness, and intuition practices instead of restrictive diet plans or food rules to follow.
Happily, we’re seeing intuitive eating become more mainstream conversation as the rise of non-diet culture gains momentum. At Nutrition Stripped, intuitive and mindful living and eating is a cornerstone of our coaching process with clients and has been part of our philosophy as a company since day one.
Intuitive eating is a way of eating and living that’s unique to you — at its core, it’s a way of connecting with your unique food and body needs.
<h4>History</h4>
The term <a href="https://www.intuitiveeating.org/">intuitive eating</a> was founded in 1995 by two Registered Dietitians by the name of Evelyn Tribole and Elyse Resch — these two dietitians created a framework involving 10 principles for practicing intuitive eating.
The intuitive eating movement started prior to this coined terminology with practitioners such as psychotherapist Susie Orbach in 1978 with her work with the psychology of dieting in women, author Geneen Roth in the early 1980s speaking to emotional eating, and Registered Dietitian Thelma Wayler in 1973 started a weight management program that focuses on emotional eating and lifestyle changes for long-term health.
With the history dating back as early as the 1970s why has it taken so long for us as a society to take note of this style of living and eating? Diet culture, societal pressures, media exposure, body image, diet plans, and more have a lot to do with this.
Some keywords or phrases you might encounter when learning more about intuitive eating or practitioners of this philosophy are words such as intuition, intuitive eating coach, anti-diet, anti-diet culture, anti-diet dietitian, IE, HAES (Health At Every Size), and more. For the sake of this article, we’re exploring intuitive eating and the principles that make this concept up.
<h3>What Is Intuition?</h3>
What is intuition and what does it have to do with your habits around health and nutrition? A lot when it comes to the intuitive eating framework and in general living a life that’s more self-aware and connected to your body (mind-body).
Intuition is a core knowing, it’s a connection and self-awareness. You can’t out-think your intuition because intuition is not thought-based, it’s feeling-based. As soon as you think you can explain your intuition, it’s not your intuition.
<blockquote>
As soon as you think about or explain your intuition, it’s not your intuition. Intuition is feeling-based and it’s a sense of knowing.
</blockquote>
Self-reflection and practicing mind-body based strategies and techniques can help you tune into your intuition. We talk at length about these practices at Nutrition Stripped, from how to take <a href="https://nutritionstripped.com/simple-self-care/">care of yourself</a>, setting <a href="https://nutritionstripped.com/say-no-set-boundaries/">boundaries</a>, <a href="https://nutritionstripped.com/daily-mindfulness-strategies/">mindfulness</a> strategies for your day, why <a href="https://nutritionstripped.com/why-diets-dont-work-for-everyone/">diets don’t work</a>, etc.
Being self-aware, connected, and reflective are key areas to exercise your intuition in order to apply intuitive eating practices into your life.
<h3>Health Benefits Of Intuitive Eating</h3>
There are hundreds of studies on multiple variations of intuitive eating, diets, Health At Every Size, and more physiochemical factors with dieting and eating habits. (<a href="https://www.intuitiveeating.org/resources/studies/">1</a>)
The mental, emotional, physical, and spiritual benefits of using these principles can make a significant impact on one’s life. From improving self-esteem, body images, and overall quality of life to reducing anxiety and depression.
The retention rates of people following this way of eating and living are also much higher than those who are on a diet (<a href="https://www.sciencedirect.com/science/article/abs/pii/S2212267213018960">2</a>).vIn addition, some studies show lower body mass indexes, lower rates of emotional eating, lower rates of disordered eating, and improved cholesterol levels.
<img alt="What Is Intuitive Eating | Nutrition Stripped" class="alignnone size-full wp-image-66989" height="1080" sizes="(max-width: 1080px) 100vw, 1080px" src="https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127.jpg 1080w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-150x150.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-300x300.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-768x768.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-1024x1024.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-762x762.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-350x350.jpg 350w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-606x606.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-539x539.jpg 539w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-650x650.jpg 650w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-100x100.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-800x800.jpg 800w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-50x50.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/09/IMG_6127-600x600.jpg 600w" width="1080" />
<h3>The 10 Principles Of Intuitive Eating</h3>
Tribole and Resch developed these 10 principles of intuitive eating as a framework to practitioners and people alike to implement intuitive eating. The original 10 principles can be seen <a href="https://www.intuitiveeating.org/10-principles-of-intuitive-eating/">here</a>, the descriptions of each of these principles below are our interpretation of their principles.
<h4>Reject the Diet Mentality</h4>
We’re constantly influenced and inundated with magazines, celebrity nutritionists diet books, films, celebrity-endorsed products, blogs, social media accounts and more claiming we: 1) need to lose weight, 2) can do it with XYZ plan or product, or 3) fill in the blank with any false hope around weight loss and instant health.
Rejecting the diet mentality is a way of being aware of the diet culture that surrounds us in the media and even in conversations with friends. Failing because you’ve tried a diet and the results didn’t actualize or last, isn’t your fault. Diets are full of broken systems, intuitive eating allows you to discover your own unique way of eating.
<h4>Honor Your Hunger</h4>
Hunger is your physical body’s way of sending you a message that it needs nutrition, energy, and nourishment, so listening to that message is key. Honoring your hunger, feeding your body diverse foods and adequate macronutrients can help stabilize your blood sugar and keep excessive hunger at bay. When you honor your hunger, you’re exercising the trust muscle and practicing listening to the messages your body is sending you.
<h4>Make Peace with Food</h4>
Giving yourself permission to eat, not demonizing food or food groups, not labeling or criticizing certain foods as “good/bad/clean/dirty” is a key factor in intuitive eating. When you give yourself permission to enjoy any food you like, you’re taking away the scarcity and urgency factor with eating, knowing those foods can always be available to you.
Often if you have a list of foods in your mind that you can or can’t have, the ones labeled “can’t have” are those that can create intense feelings of deprivation, cravings, guilt, shame, that can lead to binging behaviors.
<h4>Challenge the Food Police</h4>
It’s important to call out your inner food police, otherwise known as part of your ego that has created all of these rules, beliefs, and regulations around food. Anytime you catch yourself saying this food is “bad” or “good” or XYZ label, gently call it out which can take away the power of this thought.
You don’t need to yell at your inner food police, nor criticize yourself for having those thoughts, or judge those thoughts — call it out, gently observe and recognize it, reflect on those thoughts with curiosity, and then move forward or add some corrective mantras and phrases that can help you the next time they come out.
<h4>Respect Your Fullness</h4>
Honor your physical body, if you feel full, recognize the fullness you feel as a way your body is sending the message that you’re done eating right now and are no longer hungry. When you observe the signs and signals your body sends to you about your hunger, you’ll begin to trust and learn your unique levels of hunger and fullness.
<h4>Discover the Satisfaction Factor</h4>
We’ve said this from day one, but the food is far more than nourishment on a cellular level, it’s social, tradition, culture, fuel, enjoyment, creative expression, and pleasure. To promote the many ways food plays a role in our lives and allowing ourselves to derive satisfaction from food is an important part of learning to trust your body. Discovering the satisfaction factor by experiencing the many roles food plays in our life is key.
<h4>Honor Your Feelings Without Using Food</h4>
Can you check-in with yourself to know when you’re using food as a coping mechanism? Food is often used as a distraction from feelings, as a comfort blanket, as a salve for problems, or as an attempt to resolve issues. With intuitive eating, we learn to honor our feelings without using food. 
There are many ways we can honor our feelings without using food, from allowing ourselves to feel that emotion or feeling, expressing that emotion or feeling in other ways such as talking with a professional or a friend, etc. Emotional hunger should be addressed, but not with food — instead of with patience, with inner work, and with building your self-awareness. 
<h4>Respect Your Body</h4>
Body respect. We all are unique human beings from a genetic blueprint point of view. Just as you’re born with a certain number of hairs on your head, you’re born with a genetic makeup that will express your physical body in certain ways that are unique to you.
If you find it challenging to find respect and express gratitude towards your physical body, it may pose a challenge to steer away from the diet mentality. Respecting your body size, shape, and expression is one of many pillars to your health that show up in your wellbeing. Think of all the ways your body can show up for you, allow you to do, allow you to think, and be.
<h4>Exercise—Feel the Difference</h4>
Moving our body in a way that feels good can help you shift your focus from goal-oriented exercise to feeling good in your body. Instead of engaging in exercise solely for the reason to burn calories, look a certain way, etc., exercising to move your body in a way that feels good can leave you energized, more awake, more connected with nature if exercising outside, and improve cardiovascular health.
<h4>Honor Your Health</h4>
Health is a practice. Taking daily actions over time are the things that build your health, wellbeing, and habits around eating and living. By applying a gentle and loving perspective to yourself and your lifestyle choices, you focus more on progress and practice over perfection or “doing it right”. 
<img alt="What Is Intuitive Eating | Nutrition Stripped" class="alignnone size-full wp-image-66152" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/08/BBQ-chicken-tacos-homemadesauce-vinegar-coleslaw-recipe-entree-vegan-friendly-nutritionstripped1-600x400.jpg 600w" width="2700" />
<h3>Who Is Intuitive Eating For?</h3>
The principles of intuitive eating can be used by a large group of people.
Just like with anything else, intuitive eating does not have to be approached with an “all or nothing” mentality. Everyone is different, our personalities, tendencies, habits, strengths, and weaknesses – they all vary. Because of this, the way we all approach intuitive eating and implement it into our lives will differ as well.
If you have exhausted all methods of dieting, read every nutrition book out there and still find yourself struggling to maintain a healthy relationship with food, exploring intuitive eating may be particularly right for you.
Intuitive eating is for you if the message behind this way of eating resonates with you. If you would like to take control of your body and your relationship with food, this is a great way to do just that.
As with any way of eating and living that feels right for you, listen in and also know when to reach out for professional help when you need support.
<h3>Examples Of What It’s Not — Is It The Same As Mindful Eating?</h3>
Mindful eating is based on a practice that encourages the person to be fully aware of the food experience from food selection and production to using all your senses in the food experience.
Mindful eating can be part of intuitive eating but intuitive eating goes further into respecting your body both with physical cues and adopting a neutral/non-judgemental lens through nutrition and whole-body health.
Further, intuitive eating is not:
<ul>
<li>Is not about the absence of counting calories, tracking macros, and/or counting points on a program on certain days or certain times of the year.</li>
<li>Is not a “cheat day”.</li>
<li>Is not aligned with any food rule-based program with the intention of weight loss.</li>
<li>Is not another diet. It’s not black/white, pass/fail.</li>
<li>Is not reliant on an expert to tell you what you should feel.</li>
<li>Is not about only eating “clean foods” and not eating “bad foods” — IE is food neutral.</li>
<li>Is not about the pursuit fo XYZ.</li>
<li>Is not about intuitive eating certain percentages of the time, 80/20 for example.</li>
</ul>
<h3>How To Start Intuitive Eating?</h3>
In addition to the guidelines of the 10 principles above, here are 4 beginning steps you can take if it feels right for you.
<h4>1. Work with a professional</h4>
We highly recommend checking out the IE database for certified practitioners in Intuitive Eating. Our <a href="http://nutritionstripped.com/services">NS Wellness Coaches</a> and Registered Dietitians observe these principles but we are not formally certified in IE. Work with a dietitian and health care provider you trust and can support you on your unique health journey.
<h4>2. Start fresh and set boundaries</h4>
Just like we talk about with setting boundaries on your <a href="https://nutritionstripped.com/self-care-tips-social-media/">social</a> media and media consumption overall to help improve your mental/emotional wellbeing, the same goes with food and diet culture consumption.
If you consume blog content, follow certain brands, companies or people on social media that don’t contribute to a more positive outlook on your life, or educate you on new perspectives, or in general, if they’re simply toxic for your emotional and mental health, then just <a href="https://nutritionstripped.com/self-care-tips-social-media/">unfollow</a>.
<h4>3, Trust your body</h4>
We have a free workshop coming soon in October 2019 that will support you not only in this area, but multiple pillars, so be on the lookout by signing up for our newsletter <a href="http://nutritionstripped.com/start-here">here!</a>
Until then, use the simple question of “what do I want to eat?”. Trusting your body and leaning into your inner expert and intuition is a key part of intuitively eating for your unique lifestyle. When you begin to trust your body by answering the question with foods you really want to consume, feelings of satisfaction can increase.
Exercising this trust muscle takes love, patience, curiosity, and a lot of self-reflection.
<h4>4. Connect with yourself</h4>
Self-care is how we take care of ourselves and connect with ourselves. As you begin to explore the principles of intuitive eating, it’s important to also explore a bit within yourself. Are you able to acknowledge and accept your hunger cues? Does stress interfere with your decision-making process?
Take some time to connect with yourself and notice where you need support. If stress is a major component in your life, focus on stress management and nurture your relationship with stress. Once again, everyone is different. Use this time to realize where you need self-care and what <a href="https://nutritionstripped.com/simple-self-care/">self-care</a> looks like for you. Once accomplished, the implementation of the principles of intuitive eating will go much smoother.
<h3>Need Support?</h3>
<ul class="hl-long-line">
<li>The Intuitive Eating Book. <a class="content-link" href="https://amzn.to/2WRygPy" target="_blank" rel="noopener noreferrer nofollow">This book</a>, written by Evelyn Tribole and Elyse Resch in 1995.</li>
<li>The Original Intuitive Eating Pro. <a class="content-link" href="https://www.evelyntribole.com/" target="_blank" rel="noopener noreferrer">The website</a> of Evelyn Tribole has more information about intuitive eating. In addition, they have a database to connect with you IE practicing Dietitians.</li>
<li>Geneen Roth. Her <a class="content-link" href="https://geneenroth.com/" target="_blank" rel="noopener noreferrer">website</a> features helpful articles, books, and videos.</li>
<li>Ellyn Satter Institute. <a class="content-link" href="http://ellynsatterinstitute.org/" target="_blank" rel="noopener noreferrer">Ellyn Satter</a> promotes an idea called “eating competence,” which has many principles that overlap with intuitive eating.</li>
<li><a href="https://nutritionstripped.com/product-tag/books/">NS Shop.</a> We have some books listed here that may also support you in learning more about intuitive eating.</li>
</ul>
The post <a rel="nofollow" href="https://nutritionstripped.com/what-is-intuitive-eating/">What Is Intuitive Eating?</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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What Is Intuitive Eating?

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Speed Up Weight Loss the Healthy Way

There's nothing more frustrating than changing your lifestyle habits only to notice little to no weight loss in return. It takes time, of course, for your body to adjust to healthy eating and exercise, but maybe you need an extra oomph of encouragement to be successful. Weight loss pills might seem like a quick fix, but they're not worth jeopardizing your overall health! Diet pills come with multiple negative side effects, such as mood swings, constipation and headaches, and can also increase your heart attack and stroke risk, according to MyFoodDiary.
Perhaps there are a few more habits you need to adopt to help the extra pounds melt off. Consider the following natural and healthy ways to speed up weight loss:
1. Get Some Sleep 
You know that prioritizing sleep allows your body to recharge for the next day, but did you know it may aid your weight loss? A study by researchers at Case Western Reserve found that short sleep duration was associated with weight gain in the future in its participants.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
"Adults should sleep between seven and nine hours each night."
</div>
Adults should sleep between seven and nine hours every night to properly rest their bodies – and set them up for success in the weight loss department.
2. Perform Weight-Lifting Exercises 
Most people associate losing weight fast with cardio exercises, such as running or jogging. Weight lifting, however, builds muscle mass, which allows you to burn more calories by increasing your metabolism. This can speed up weight loss and help you reach your goals faster, rather than relying on the treadmill to help you lose pounds.
Balance weight lifting and high-intensity interval training throughout the week to see the best results from your workouts.  
3. Stay Hydrated 
Whether you're thirsty or not, neglecting to fuel your body with water and keep it hydrated can halt weight loss. A study by researchers at the Franz-Volhard Clinical Research Center found that participants who drank 500 ml of water within 40 minutes increased their metabolic rate by 30 percent. This time frame can be compared to what someone would spend in a gym or at the park exercising. The researchers also concluded that drinking two liters of water – or the recommended eight glasses a day – can increase energy throughout the day, so say hydrated from morning until night. Hydration can be from pure water, but vegetable juice, smoothies and high water-content food also count toward your total water intake and keep you hydrated.
4. Eat Throughout the Day 
The typical routine of breakfast, lunch and dinner needs to be removed from your mind – it belongs in the past with the SAD diet. If you only eat three times a day, you're more likely to binge or overeat to feel satisfied. Instead, consume healthy snacks between your meals. Not only will this keep you full and satisfied throughout the day, but it'll boost your metabolism which can help you shed those pounds. Who knew eating more could mean weighing less?
Over the years, we've collected dozens of <a href="https://www.myhdiet.com/weight-loss/">testimonies</a> from people who have lost incredible amounts of weight while following the Hallelujah Diet.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/science_of_her/speed-up-weight-loss-the-healthy-way">Speed Up Weight Loss the Healthy Way</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Speed Up Weight Loss the Healthy Way

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Gluten-free Orange Chicken (Or Tofu)

In the mood for a sweet and citrusy classic? Skip the takeout and try this delicious Gluten-Free Orange Chicken (Or Tofu).
Fresh citrus, ginger, and crispy baked chicken (or tofu) give this dish a fresh and healthy reboot. Baking the protein instead of frying is a great way to reduce extra oil and using ripe, fresh oranges give this dish a sweet and tangy flavor while cutting back on the sugar.
We suggest serving this dish with perfectly steamed rice and your favorite vegetables or salad for a balanced healthy meal.
<h3>Protein</h3>
Use whatever protein you enjoy to fit your unique eating habits.
If consuming animal proteins isn’t for you, such as the chicken used in this recipe, don’t worry! For a vegetarian option of this recipe just substitute the chicken with your favorite tofu or tempeh and follow the recipe below.
For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article <a href="https://nutritionstripped.com/guide-animal-protein/">Guide to Eating Animal Protein.</a> Also, check out our <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming</a> article as it relates to animal proteins.
<h3>Healthy Hack</h3>
<h4>How To Make The Best Rice, Every time</h4>
<ol>
<li>Just use 1 part rice, to 1 1/2 parts water. So if you’re cooking a cup of rice, use 1 1/2 cups water.</li>
<li>Rinse your rice and add it a medium saucepan with the water and a pinch of salt and pepper.</li>
<li>Bring the water to a simmer, and then put a top on the pot and reduce to low heat.</li>
<li>Steam rice for 8 minutes, or until rice is tender and absorbed all the water.</li>
<li>Fluff with a fork and serve!</li>
</ol>
The post <a rel="nofollow" href="https://nutritionstripped.com/orange-chicken-or-tofu/">Gluten-free Orange Chicken (Or Tofu)</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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Gluten-free Orange Chicken (Or Tofu)

In the mood for a sweet and citrusy classic? Skip the takeout and try this delicious Gluten-Free Orange Chicken (Or Tofu). Fresh citrus, gi...

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What Is PMDD And Can Diet Help?

We’ve all heard of PMS, but what about PMDD? The weeks leading up to your period can be particularly challenging.
Changes in mood, energy and food preferences can make day-to-day activities feel much harder than usual. But how do we know what’s considered “normal” and when to seek support from a health practitioner?
Today we’re shedding a light on PMDD — what it is, when to ask for help and how your diet can impact your symptoms. If you or someone you know is experiencing particularly difficult period symptoms or has been diagnosed with PMDD, keep reading to find out exactly what is going on and what you should do.
<h3>PMDD</h3>
When we really strip it down, PMDD is essentially characterized by an exceptionally uncomfortable, frustrating week leading up to your period. The symptoms may also last a few days into your period as well. After hearing this, you may think to yourself — oh, that’s me! I get intense cramps, mood swings and some pretty crazy cravings the weeks prior to my period, that must mean I have PMDD? Not exactly.
PMDD is much more severe than PMS, plus it isn’t nearly as common. About 20-40% of women experience typical PMS symptoms ranging from mild to severe. On the other hand, only 3-8% of women experience symptoms so severe that they prevent them from functioning regularly in their day-to-day lives – this is PMDD (<a href="https://www.ncbi.nlm.nih.gov/books/NBK279265/">1</a>).
<h2>What is PMDD?</h2>
PMDD stands for Premenstrual Dysphoric Disorder. This disorder causes severe, debilitating symptoms in women of childbearing age similar to those that we commonly associate with PMS.
In addition to the mere severity of the symptoms, in contrast to PMS, PMDD symptoms frequently require medical intervention and are usually mood altering as well (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/">2</a>).
<h3>PMDD Symptoms</h3>
Common PMDD symptoms include:
<ul>
<li class="p1">Depressed mood</li>
<li class="p1">Feeling hopelessness</li>
<li class="p1">Self-deprecating thoughts</li>
<li class="p1">Anxiety</li>
<li class="p1">Tension</li>
<li class="p1">Feeling on edge</li>
<li class="p1">Difficulty concentrating</li>
<li class="p1">Feeling overwhelmed or out of control.</li>
<li class="p1">Loss of interest in usual activities</li>
<li class="p1">Lack of energy</li>
<li class="p1">Changes in appetite or food cravings</li>
<li class="p1">Changes in sleep</li>
<li class="p1">Breast tenderness and swelling</li>
<li class="p1">Bloating (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/">3</a>)</li>
</ul>
<h3>How Do I Know If I Have PMDD?</h3>
So if you think your premenstrual symptoms are pretty severe, how do you know if it’s actually PMDD?
First and foremost, schedule an appointment with your doctor. Talk to them about your symptoms and walk them through what you are experiencing. More often than not they will require you to maintain some sort of journal of your symptoms moving forward.
At least 5 symptoms must generally be present in order to warrant a PMDD diagnosis. Additionally, at least one of those symptoms must be mood-related. The mood symptoms are essentially what differentiates PMDD from PMS (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/">4</a>).
<h3>How Did I Get PMDD?</h3>
Currently, there is no definitive answer to this question, additional research is presently being conducted.
At this point in time, the PMDD diagnosis has been associated with genetic factors, central nervous system sensitivity to reproductive hormones and stress. The abnormal reactions to regular hormonal changes pertain specifically to estrogen and progesterone. In turn, these abnormal reactions can lead to decreased serotonin levels (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/">5</a>).
Serotonin is a neurotransmitter that’s responsible for a multitude of different functions in the body. One of those functions is to contribute to mood. Because of this, low levels of serotonin are associated with depressive symptoms.
<h2><img alt="Turmeric Mashed Potatoes | Pav Baji | Nutrition Stripped" class="alignnone wp-image-60257 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/03/Pavbhaji-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-11-600x900.jpg 600w" width="2700" /></h2>
<h2>PMDD And Diet</h2>
The food you eat is what your body uses to build, repair, fuel and energize your body. When a particular disease state is present, we can optimize certain food groups and incorporate specific items that have been clinically associated with minimizing symptoms to promote a healthy lifestyle.
<h3>Serotonin And Diet</h3>
SSRIs (selective <a href="https://nutritionstripped.com/what-is-tryptophan/">serotonin</a> reuptake inhibitors) are currently referred to as the “gold standard” treatment for PMDD. SSRIs are a type of medication that essentially increase the amount of serotonin in the brain by preventing its reabsorption elsewhere (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/">6</a>).
While medication is more often than not the primary treatment for PMDD, diet changes can also impact your serotonin levels to improve your quality of life after a PMDD diagnosis.
<h4>Protein</h4>
Just as we discussed above, when it comes to PMDD symptoms, serotonin levels are particularly important. Protein is made up of <a href="https://nutritionstripped.com/what-is-protein/">amino acids</a>, 20 amino acids to be exact. While all of these amino acids are important for health, there is one in particular that is required for adequate serotonin production – tryptophan.
Some amino acids are nonessential, meaning the body is able to make them all on its own. Unfortunately, tryptophan is not in this group. In order for the body to get tryptophan and subsequently synthesize serotonin, it must be obtained through the diet (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/">7</a>). This is where protein comes in!
By consuming protein sources that are high in <a href="https://nutritionstripped.com/what-is-tryptophan/">tryptophan</a> (salmon, nuts, seeds, poultry, eggs, and soy), you can ensure your body is supplied with ample amounts of tryptophan.
<h4>Carbohydrates</h4>
In order for tryptophan to be utilized in this scenario, it needs to reach the brain. This is where carbohydrates come in.
Ok, let’s use a visual here. Picture two pieces of land separated by a river. The tryptophan is on one piece of land, and the brain is the other piece of land on the opposite side of the river.
Next, to tryptophan are some of the other amino acids, and they greatly outnumber tryptophan. The problem is that there is only one boat that the amino acids can use to pass through the river to get to the brain. Unfortunately, the other amino acids are selfish, so they nearly fill up the boat that crosses the river and only let one measly little tryptophan get in the boat (not nearly enough to build the serotonin we need).
In comes to the carbohydrates. The carbohydrates arrive with a bigger boat (how about a ferry?) that offers to take all of the other amino acids down the river to even “better” pieces of land (the liver, heart and other major organs).
The other amino acids take the offer and tryptophan stays behind. Now tryptophan can fill the entire boat to the other side of the river, allowing for ample tryptophan to reach the brain. Still with me?
Essentially, carbohydrates play a key role in serotonin production. In order for the tryptophan we’ve consumed to actually reach the brain and help with the production of serotonin, we need carbohydrates as well (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/">8</a>).
<h4>Turmeric</h4>
Turmeric is widely known for its anti-inflammatory properties. The primary active ingredients within <a href="https://nutritionstripped.com/turmeric-milk/">turmeric</a> are called curcuminoids, with curcumin predominantly stealing the show.
Curcumin essentially has the ability to modulate the release of serotonin and has been shown to increase brain levels of serotonin when combined with various antidepressant agents (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929771/">9</a>). With SSRIs being the primary intervention method for PMDD, this is particularly positive news.
One of my favorite ways to incorporate turmeric is through <a href="https://nutritionstripped.com/turmeric-milk/">turmeric milk</a>! It’s easy to make and a great way to wind down at the end of a long day. You can also add turmeric to dishes as a spice, we have a great recipe for <a href="https://nutritionstripped.com/turmeric-mashed-potatoes/">turmeric mashed potatoes</a> that goes great with almost anything.
<h4>Saffron</h4>
While not as widely known as turmeric, saffron too has been tied to higher serotonin levels in the brain. Research has shown that saffron (otherwise known as Crocus sativus L.) may amplify the effects of SSRIs, which therefore results in a longer presence of serotonin in the brain. This increased presence of serotonin can enhance its effects and combat depressive symptoms (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266642/">10</a>).
Saffron is a great spice to add to salads and sauces whenever you can. Our <a href="https://nutritionstripped.com/apricot-quinoa-summer-salad/">Apricot Quinoa Salad,</a> <a href="https://nutritionstripped.com/herb-falafel-tzatziki-vegan/">Herb Falafel And Vegan Tzatziki</a> and <a href="https://nutritionstripped.com/cherry-cardamom-bircher-muesli/">Cherry Cardamom Bircher Muesili</a> are some awesome recipes to try if you’re looking to use more saffron!
<h3>Physical Symptoms And Diet</h3>
Just like PMS, PMDD also has some physical symptoms that can be quite frustrating. By decreasing the frequency of certain food items in your diet, you may be able to lessen your symptoms and increase your quality of life during the weeks leading up to your period.
<h4>Processed Carbohydrates</h4>
Processed carbohydrates can cause irregularities in blood sugar such as extreme spikes or drops. These fluctuations may exacerbate symptoms such as fatigue, mood swings, and cravings. Opt for complex carbohydrates instead, such as whole grains, fruits, vegetables, and legumes. Also, be sure to pair your carbohydrates with a lean protein or healthy fat, this will help to slow down digestion and prevent blood sugar fluctuations even more.
<h4>High Sodium</h4>
Fluid retention and bloating are associated with excessive sodium intake. During the weeks leading up to your period, decreasing sodium intake can help reduce bloating and even breast tenderness.
An easy way to reduce sodium levels in your diet is to reduce the number of packaged goods you consume. Most packaged products have added sodium to retain freshness and extend the shelf life of the product. The more you stick to whole food items, the less concerned you have to be with excessive sodium intake.
<h3>Contribute!</h3>
I would love to hear from you – Do you have PMDD? Have you made changes to your diet that have helped? Whatever your opinion, let us know! Chances are you aren’t the only one reading this with some personal experience, I’m sure there are other women out there who would love to hear what you have to say.
As always, you can also connect with us on Instagram via #nutritionstripped, #nswellnesscoaching, <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a>, <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica.</a>
The post <a rel="nofollow" href="https://nutritionstripped.com/what-is-pmdd-and-can-diet-help/">What Is PMDD And Can Diet Help?</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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What Is PMDD And Can Diet Help?

We’ve all heard of PMS, but what about PMDD? The weeks leading up to your period can be particularly challenging. Changes in mood, energy a...

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Another Bogus Study?

In a world where information abounds by the moment and you can find a study to prove nearly anything you want to stand behind, how then, can a person make informed decisions and maintain a healthy lifestyle?  Is all animal protein bad? Even if it is from clean, grass-fed or free-range animals? Does a primarily raw, vegan diet really starve you of nutrients?  While there are many more questions and not all of them have a perfectly scientific answer, we have found that there are recent studies coming out in prestigious journals that are adding to the confusion of what we should do to help us stay healthy longer.
Imagine a new study that is headlined in the mass media stations as well as the scientific journals:  The Earth Really IS Flat!   Everything you thought you knew about a round planet is wrong! But new evidence is cited and all you really need to do is believe it and change your thinking.  How hard would that be for you?
We have discussed before in this blog the value of “critical thinking.”  My friends, with the new wave of “Scientific Studies” coming out, I cannot recommend enough that you critically analyze everything you are reading and don’t take anything too seriously unless you have great respect and confidence in your sources.
The Lancet, a highly-regarded journal, published a rather large study just last month that has caused the Paleo and Keto Diets advocates to jump for joy.  The Prospective Urban Rural Epidemiology (PURE) study is a large, epidemiological cohort study of 135,000 individuals aged 35–70 years in 18 countries over the course of 7 years.  Dietary intake of the individuals was recorded using validated food frequency questionnaires.
If you believe the mainstream media headlines, you’d think the PURE study is turning conventional thinking about diet and health completely upside down. “A low-fat diet might kill you,” trumpeted one headline. “Huge New Study Shows Carbs, Not Fat, Are the Problem” said another. Still other articles interpreted the study’s results to mean we should eat fewer fruits and vegetables than the dietary guidelines currently recommends.
Dr. David Minkoff, MD took this opportunity to write in his blog “the study confirms what we’ve known for a long time. Carbohydrates and low-fat processed foods are not the answer, but major health organizations have been telling you for decades to eat more carbs and limit your fat.” Sadly, this doctor introduced his blog with the number of vegans he sees that have cancer and he has lumped vegans into this study which is just plain misrepresentative of what a true plant-based diet really is.  He finished off by suggesting if you eat less grains, beans and potatoes but keep good meats and good fats in your diet, you will be much healthier in the long run.
But as you read their conclusions, you will likely see that as an epidemiological study, it is only based on observation.  These are not the strongest studies to begin with, considering all the other randomized, controlled trials that have proven the value and numerous benefits of a whole-foods plant based diet.
Just three years ago the Kaiser-Permanente Journal published this article to their 15,000 physicians who care for over 9 million people:
“The objective of this article is to present to physicians an update on plant-based diets. Concerns about the rising cost of health care are being voiced nationwide, even as unhealthy lifestyles are contributing to the spread of obesity, diabetes, and cardiovascular disease. For these reasons, physicians looking for cost-effective interventions to improve health outcomes are becoming more involved in helping their patients adopt healthier lifestyles.” Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods. We present a case study as an example of the potential health benefits of such a diet. Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.
Too often, physicians ignore the potential benefits of good nutrition and quickly prescribe medications instead of giving patients a chance to correct their disease through healthy eating and active living. If we are to slow down the obesity epidemic and reduce the complications of chronic disease, we must consider changing our culture’s mind-set from “live to eat” to “eat to live.” The future of health care will involve an evolution toward a paradigm where the prevention and treatment of disease is centered, not on a pill or surgical procedure, but on another serving of fruits and vegetables.”
The Kaiser Permanente Journal Spring 2013. Read their entire article here:
<a href="http://www.thepermanentejournal.org/issues/2013/spring/5117-nutrition.html">http://www.thepermanentejournal.org/issues/2013/spring/5117-nutrition.html</a>
Veganism is growing rapidly around and the world, and now we know that six percent of Americans identify as vegan – up from only one percent in 2014 according to a report, titled Top Trends in Prepared Foods in 2017 which was prepared by research company GlobalData and shows the explosion in veganism over the last 3 years. It cites a growing awareness of the impact of meat consumption among consumers who are increasingly looking for more ethically produced and environmentally sustainable foods.
The report recognized that while consumers’ diets are diverse, with many people claiming not to follow a specific diet, there is a gradual shift away from meat, largely in response to health trends.
Interestingly the report also showed 44% of consumers in Germany now follow a low-meat diet, which is a significant increase from 2014 (26%).
Meat consumption is held responsible for negative environmental effects as well as a wide range of health issues.  Consumer awareness of the detrimental health effects of poor quality animal products is continuing to increase.
The latest research in nutrition continues to show the negative health impact of poor quality meat consumption. Last month <a href="https://www.riseofthevegan.com/blog/largest-study-to-show-link-between-meat-and-disease">the largest study conducted so far</a> revealed that people who ate the most red meat were 26 percent more likely to die of nine major diseases than those who consume the least. Major health organizations like The American College of Cardiology are taking notice and are now recommending a plant-based diet citing up-to-date research showing <a href="https://www.riseofthevegan.com/blog/american-college-of-cardiology-recommends-plant-protein">plant-protein is significantly more heart-healthy than animal protein</a>.
Vegan athletes continue to gain exposure for veganism and are helping to shift the vegan stereotype, such as the <a href="https://www.riseofthevegan.com/blog/252lb-international-rugby-star-goes-vegan">252lb international rugby star who recently announced he’d been meat-free for two and a half years</a> and was as strong as he’d ever been, and <a href="https://www.riseofthevegan.com/blog/vegan-athletes-show-the-world-meat-is-unnecessary">the group of vegan athletes who competed at the Naturally Fit Games and won 32 medals</a> across a range of sports – including bodybuilding, CrossFit, Olympic weightlifting, kettlebell and powerlifting.
It’s no wonder vegan athletes are doing so well – research continues to show that plant-based protein is the better choice for building muscle – as it comes without the harmful elements found in animal products that lead to disease and inflammation, and instead comes packed with antioxidants, phytonutrients and fiber that are protective against disease and promote recovery.
As veganism goes mainstream it continues to get easier and more convenient with an increasing number of restaurants and products catering to the rapidly expanding vegan demographic. This year we’ve seen <a href="https://www.riseofthevegan.com/blog/cafe-ditches-dairy-after-watching-youtube-video">cafes go vegan after watching a YouTube video</a>, <a href="https://www.riseofthevegan.com/blog/ice-cream-shop-completely-ditches-dairy">ice-cream parlors ditching dairy</a>, as well as <a href="https://www.riseofthevegan.com/blog/pizzeria-ditches-dairy-and-meat-goes-vegan">popular pizzerias</a> removing animal products from their menus.
The <a href="https://www.riseofthevegan.com/blog/worlds-first-24-hour-vegan-drive-thru-opens">world’s first vegan drive-thru</a> opened this month and a large vegetarian company announced they would soon <a href="https://www.riseofthevegan.com/blog/vegetarian-food-company-will-veganize-all-products">veganize all their products</a>.
Even <a href="https://www.riseofthevegan.com/blog/dairy-company-ditches-cow-milk-and-switches-to-plant-milk">New York’s largest dairy company completely ditched dairy</a> after declining sales and is now solely producing plant-based milks instead.
But a word of caution here—meatless so-called foods may be more available, but if they didn’t come from a plant or a tree, they are still considered processed and are not quality life-giving foods.  We have made living nut ice creams and living pizzas, but if they aren’t on the menu in these increasingly available restaurants, please, don’t eat them!
Earlier this year in Europe a group of Danish politicians went vegan to bring awareness of the environmental benefits of a plant-based diet, and 24 EU members of parliament signed a letter urging Europe to shift to plant-based diet, citing the health and sustainability benefits.
All over the world people are waking up to the reality that poor quality meat consumption, our health and the environment are all intrinsically linked.
For the past few decades, meat consumption in the U.S. has seen a steady decline. According to recent studies, <a href="http://onegreenplanet.org/future-of-food">30 percent</a> of Americans are leaving meat off their plates.
Pea protein, a high source of clean, plant-based protein, is emerging as a new contender in the global protein market. The Hallelujah Diet, once again, was a frontrunner in obtaining quality pea protein.
While it appears that people are calling themselves vegan, what is still the most important lesson here is that you maintain a whole food, mostly raw diet that includes a little fish oil and ensure that you don’t ascribe to any of those poor-quality vegan diets that tend to make people sick and give great fodder to those meat eaters who believe that a vegan diet is comprised of potatoes, beans and starchy foods.  You know better than that.  Sadly, as in most cases, people will only see the weakest link and generalize that the entire chain is broken.
<a href="http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/fulltext?utm_source=OHR_9-7&utm_campaign=cc&utm_medium=email">Click here to read The Prospective Urban Rural Epidemiology (PURE) study</a>.
Yale-Griffin Prevention Research Center director David Katz, MD, wrote this thoughtful response to mainstream reporting on the PURE study. Get his honest assessment of the data, and what it means for you, <a href="http://foodrevolution.ontraport.net/c/s/sj3/v1DopwHc/s/6Ph/UtDt/6ZVyWV/vJJMNjNOzG/P">when you click here.</a>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/another-bogus-study">Another Bogus Study?</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Another Bogus Study?

In a world where information abounds by the moment and you can find a study to prove nearly anything you want to stand behind, how then, can...

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