Beauty-Health

Eating Well for Cancer Prevention

According to the National Cancer Institute, as estimated 1,735,350 cases of cancer will be diagnosed in the U.S. in 2018. Of those individuals, 609,640 will pass away. While doctors and other health experts claim cancer is an inevitable and unfortunate disease that impacts the population without a known cause, we believe that diet is rightfully to blame.
Out With the Old 
When you load up on the processed meats, saturated fats, refined sugars and other junk that so many people consider "food," you're essentially diminishing your immune system. God created our bodies with the power to self-heal, but He did so with the intention that we would only eat the natural, plant-based sustenance he left for us. Unfortunately, today's society is more interested in finding the most convenient options – like burgers and fries from the drive-thru – instead of spending time preparing a raw, plant-based dinner that's loaded with the essential nutrients the body needs to thrive.
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"Plant-based eating keeps the body's defense system in top shape."
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The problem is not only that people choose the wrong options, but also that they're often not educated well enough about the impact these "foods" have on their bodies. Processed ingredients, fatty foods and sugars are blocking key arteries and preventing the immune system from doing what it's designed to do. Plant-based eating, however, will do the complete opposite and keep your body's defense system in top shape. Strong enough, in fact, to reduce your risk of developing cancer in the first place.
In With the New 
Once you're ready to say goodbye to the salt, fat, sugar and red meats, you can naturally cleanse your body with wholesome, plant-based options like raw fruits, vegetables, nuts, seeds, and organic whole grains. By following the Hallelujah Diet, you can eliminate all cancer risk factors, such as high blood pressure, heart conditions, diabetes and obesity. Inspired by God's Original Diet from Genesis 1:29, this eating regimen is designed to fuel your system with the raw, plant-based natural sustenance of the earth that He provided for us all along. By eating more leafy greens, vibrant vegetables, tasty fruits and other plant-based foods, you can absorb all of the healthful antioxidants that work to restore your immune system and repair damaged cells. This is the easiest way to revive your defense system and ensure your body can self-heal once again, just as God intended.
So what are you waiting for? The benefits of following The Hallelujah Diet clearly outweigh the cons that come with eating the Standard American Diet, also referred to as SAD – with good reason.  If you're ready to support your body with essential daily nutrition, try our <a href="https://shop.myhdiet.com/get-started-kit.html">Get Started Kit.</a> You'll receive our best-selling BarleyMax and Fiber Cleanse along with a weekly meal plans recipe book and the Getting Started on the Hallelujah Diet DVD set so you can learn how to get started with ease.
Now's the perfect time to reclaim your health and treat your body right! Get started today!
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The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/eating-well-for-cancer-prevention">Eating Well for Cancer Prevention</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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Eating Well for Cancer Prevention

According to the National Cancer Institute, as estimated 1,735,350 cases of cancer will be diagnosed in the U.S. in 2018. Of those individuals, 609,640 will pass away. While doctors and other health …

30 Apr 2020

Getting Back to Work after COVID-19 Quarantine

So, you want to go back to work. Yes, the whole country wants to get back to some sense of normalcy. But you have an underlying medical condition. Or you are just over the age of 60. You are in the group of people who are recommended to stay home and shelter in place. You have a compromised immune system.
Is there a way to get to where you have a competent immune system? How do you do it?
At Hallelujah Diet we have been sharing information on how to do just that for almost 30 years. Your immune system is what protects you from bacteria, viruses, and even cancer internally.
The short answer is YES, you can go from a compromised immune system to a competent immune system. Just follow the guidelines in our <a href="https://www.myhdiet.com/healthnews/science_of_her/covid-19-nutritional-support-strategy-a-quick-guide-for-staying-healthy/">Quick Guide For Staying Healthy</a>.
How long will it take? It is a process. It depends on where you are starting. But each day you can get stronger and stronger as you take steps to become healthier.
The fastest way to get your immune system to protect you is to use the <a href="https://shop.myhdiet.com/ultimate-immunity-kit.html">Ultimate Immune Boosting Kit</a> and use it at preventive levels: 
1) BarleyMax, 3 teaspoons a day 
2) Liposomal Vitamin C, 2 teaspoons a day 
3) Silver Biotics, 2 teaspoons a day 
4) Glutathion Booster / Selenium, 2 capsules a day 
5) Vitamin D3, 50,000 IU per week
Along with what you eat, these supplements will quickly add an extra layer of protection. Since you have underlying medical conditions, it is likely that you already don’t have optimal levels of these nutrients in your body.
See, disease comes from deficiency and toxicity. You have to put the good stuff in and leave the bad stuff out to get better from dis-ease. But as you do this more and more, the dis-ease will begin to leave you and you will join the thousands who have experienced a health revolution inside themselves, causing them to shout, “Hallelujah!”
If I had to pick just 2 positive dietary changes that would help you get healthy and get back to work quickly, what would they be?
Vegetable Juice and Green Smoothies.
First, make 16 ounces of fresh, raw vegetable juice for yourself every day. You can do it every other day and store a jar for the next day. With a high-quality juicer, such as the Green Star Elite or Champion Juicer, you can make juice for 3 days at a time. This saves on set up and clean up.
Second, make a green/veggie smoothie or blended salad every day. We have some <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_type/beverages/">recipes</a> to get you started and you can find many more widely available.
If you do these two things, the vegetable juice and green smoothies, you will be taking in an enormous amount of greens and vegetables in a form that your body will assimilate at maximum rates.
If I had to pick just 2 negative dietary changes that would make the biggest impact, what would they be?
Kick the sugar habit (in beverages, candy, desserts, snacks, etc.) and eliminate / radically reduce meat intake.
There are great ways to substitute healthy snacks for candy. Fruit is naturally sweet, and two or three pieces a day is a great way to satisfy your sweet tooth. Drink water for thirst, not soda or even fruit juice.
There are <a href="https://www.myhdiet.com/healthnews/ampm/ten-proven-reasons-meat-ruins-body/">many reasons</a> to eliminate meat from your diet. Just start one day at a time, or one day each week. A meat-centered diet is not the way people eat in areas of the world, called Blue Zones, where there are extraordinary large percentages of centenarians. I would go with what has been proven to work over the long term.
If you start drinking fresh vegetable juice and green smoothies and kick out the sugar and drop the meat-centered diet you will on your way to becoming immune competent. Our supplements can help you, but they don’t replace your diet, they only supplement it. Do all of this together and you will be ready to overcome any health challenge that comes your way. Preparedness takes away fear and panic.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/education/getting-back-to-work-after-covid-19-quarantine">Getting Back to Work after COVID-19 Quarantine</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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Getting Back to Work after COVID-19 Quarantine

So, you want to go back to work. Yes, the whole country wants to get back to some sense of normalcy. But you have an underlying medical condition. Or you are just over the age of 60. You are in the gr…

29 Apr 2020

5 Questions to Ask Yourself That Will Help Make Your Healthy Habits Stick

Whether you’ve been trying to eat in a new way or practice a new lifestyle habit, how often have you stopped to really check-in on how that thing has been working in your life? 
It’s so common to just hop on a new trend or pick a practice to make a new habit because you think you should or everyone else is doing it…but if you don’t take the time to see how it’s working for you over time, you could either give up on something that really works for you just because it gets a little tricky to maintain or you could be or you could be hanging onto something too tightly that’s not really working for you. 
In this video, I’m going to walk you through 5 questions to ask yourself so you can better see how something is or isn’t working for you and how you can adjust. 
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<h2>How Can You Tell Healthy Habit is Working for You or if You Need to Adjust? </h2>
Pause and reflect. 
This is a type of mindfulness practice. 
Mindfulness is a way that we connect with our body, mind, feelings, and connection to others. Mindfulness is about nonjudgmental acceptance and awareness of one’s self and moment to moment experiences. This helps give you a clear snapshot, at any moment of where you “are,” and knowing this can give you clear insight and a game plan for taking action or the next step. 
In addition to giving you insight and helping you develop a mind-body connection, the practice of mindfulness itself has been shown to support both mental and physical health including reducing symptoms of IBS, pain, psoriasis, anxiety, depression, and post-traumatic stress disorder.  
So let’s put this to the test!
In this mindfulness practice, there are five questions you should walk yourself through to see how this is feeling for you. And if you know me, you know I recommend you write down these thoughts to really get them out of your head and to process them. 
<h3>1. What’s working for me at this moment with my current habit? </h3>
This question gives you the space to find what you’re actually enjoying about a practice or a habit. Maybe you feel more energized or maybe it’s been a really easy win for you to add into your day. 
Be as specific as you can here. Not only will this help you learn more about the types of things that work for you and why, but it will also help you maintain this overtime by focusing on all of the positives. 
<h3>2. How do I continue to integrate this into my life in a deeper and/or more meaningful way? </h3>
If things are going well with this habit, then you might want to see if you could deepen it or expand upon it. 
For example, one of the students of my program, <a href="https://members.nutritionstripped.com/the-method-waitlist">The Method Membership</a>, has been really focused on moving her body each day in a way that felt good to her instead of hitting the HIIT classes every day. She started by trying taking her dog on a longer walk (increasing it just by 10 minutes) to get her started in exploring other exercises.
After a few weeks, she had found that she enjoyed the extra walk around the neighborhood with her pup and in addition she signed up for a yoga class once on the weekend, yet she felt she was ready to do a little more. 
So she then decided she would also do yoga at home one night during the week and stretch while making her morning coffee. 
She went from hardly moving her body outside of her normal daily dog walks, to not only having two yoga dates a week, but also being so much more mindful of her physical body and more mindful in her day to day life.
So if you’re working on a habit and it’s working for you and you feel like you’ve done a good job of integrating it into your life so far, ask yourself, how can you deepen or expand upon it.
That brings me to the next question to look at.
<h3>3. What’s not working at this moment with this habit?</h3>
More often than not, you’re either going to run into some obstacles when you’re trying to create a habit or you’re going to realize something really isn’t for you. 
Explore what you’re facing and why you’re experiencing it. 
For example, maybe you haven’t made it easy for yourself to maintain — maybe you took on too much or you haven’t set it up to be convenient or enjoyable for yourself.
If you’ve been having a little trouble maintaining it, the ask yourself this next question.
<h3>4. Do I have the resources, tools, and support I need?</h3>
If not, then ask yourself where you can find those resources, tools, and support that you may need. 
This could look like investing in an exercise class that you’ll really enjoy, rather than trying to workout on your own at home, or it might look like asking your partner to support you in a specific way. 
More often than not, what I’ve found with clients is that they’re lacking the resources, tools, and support to actually make a healthy practice stick to integrate fully into their life to create a long-term habit. 
Look for the things that will make it easier for you to follow through on the habit you’re trying to create. 
<h3>5. If something isn’t working, what other adjustments can you make?</h3>
Lastly, ask yourself what other adjustments you can make if something isn’t working. 
There are dozens of reasons why something might not work for you — from your body’s unique needs and how it’s reacting to this habit to your schedule. 
It’s possible that your body and mind telling you that this isn’t for you. 
There’s a fine line to walk between optimizing your habit to make it work for you versus letting something go because it doesn’t serve you. If you’re not sure why something isn’t working well, revisit <a href="https://nutritionstripped.com/wellness-vision/">why you started this habit in the first place</a>.
What were you hoping to feel or achieve by adding this to your day? Or did you just follow a trend because it sounded like a good idea?
This is where you need to dive in deep with yourself to explore how you might need to adjust based on what you’re experiencing. 
This process is going to help you go much deeper with your habits, helping you navigate any challenges you face, while also helping you get much clearer on what a healthy lifestyle looks like for you based on your unique needs and wants.
The post <a rel="nofollow" href="https://nutritionstripped.com/5-questions-to-ask-yourself-to-see-if-a-healthy-habit-is-working-for-you/">5 Questions to Ask Yourself That Will Help Make Your Healthy Habits Stick</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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5 Questions to Ask Yourself That Will Help Make Your Healthy Habits Stick

Whether you’ve been trying to eat in a new way or practice a new lifestyle habit, how often have you stopped to really check-in on how that thing has been working in your life? It’s so common to just…

29 Apr 2020

The Impact of Chemotherapy on Fertility

Creating children and bringing them into this world was one of God's very first instructions, as it is said in Genesis 1:28, "Be fruitful and increase in number; fill the earth and subdue it." Unfortunately, there are a number of factors that can impact <a href="https://www.myhdiet.com/healthnews/health-news/health/lifestyle-and-fertility/" target="_blank" rel="noopener noreferrer">a couple's ability to get pregnant</a>. Today, we are going to focus specifically on the impact of chemotherapy on infertility.
The Risks of Chemotherapy 
According to the American Cancer Society, nearly all drugs used in chemotherapy can lead to infertility – in both men and women. Interestingly, however, research has shown that men are more likely to receive information about these risks and the potential alternative options available to them than women are.
For women, chemotherapy can cause harm to eggs in the ovaries and make it more difficult to get pregnant down the road. Variables to take into consideration include the age of the patient undergoing chemo and the type of chemo drugs used. As women age, they have fewer and fewer eggs and thus, less of a chance of conceiving in the first place. According to the ACS, women 35 and younger who undergo chemotherapy have the best odds of still being fertile after treatment. 
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"Women 35 and younger have the best odds of fertility after chemo."
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The risk of early menopause, which would cause premature ovarian failure or primary ovarian insufficiency, is a real concern for women using chemo drugs, as Cancer Research UK explained. This happens when a menstrual cycle becomes irregular and then stops completely, well before the average age of 51.
Family planning is important for those who have undergone chemotherapy as the window of fertility, if still present, will likely be short.
Pregnancy and Chemotherapy 
As Cancer.net of the American Society of Clinical Oncology explained, there is a risk of cancer treatment on pregnancy. Chemotherapy during the first trimester is the most dangerous, as this is when the fetus is still growing and developing. Chemotherapy during the first few months of pregnancies can result in birth defects and loss of the child.
There are some forms of chemotherapy that doctors will administer during the second and third trimesters, but these do not come free of risks either. Though the placenta can act as a form of protection between mother and child, there are other risks related to side effects of chemo on the mother. If a mother has low blood counts when giving birth for example, there is a greater chance of infection for both mother and baby.
According to the ASCO, surgery to remove a tumor is the safest form of treatment during pregnancy. Some women still may choose to forego treatment – as it is not the only option. A natural, plant-based diet is a viable option for nourishing the body and unleashing the God-given innate self-healing within each of us. If you or a loved one are looking for the best way to feed your body and supply yourself with everything your body needs for optimal health while dealing with cancer, consider exploring our <a href="https://www.myhdiet.com/cancer-support-system/" target="_blank" rel="noopener noreferrer">Cancer Support System</a> paired with the Hallelujah Diet.
<div class="inlineImageWrapper" style="height: auto; width: calc(100% - 20px)!important; float: left; padding-right: 3px; padding-bottom: 5px; margin: 10px;"><a href="https://shop.myhdiet.com/cancer-get-started-kit.html"><img class="inlineImage" height="auto" id="14140943" src="http://pictures.brafton.com/x_0_0_0_14140943_800.jpg" width="100%" /></a></div>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/science_of_her/the-impact-of-chemotherapy-on-fertility">The Impact of Chemotherapy on Fertility</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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The Impact of Chemotherapy on Fertility

Creating children and bringing them into this world was one of God's very first instructions, as it is said in Genesis 1:28, "Be fruitful and increase in number; fill the earth and subdue it." Unfort…

28 Apr 2020

White Bean Soup With The Best Broth Ever

The ever-versatile and nutrient-dense dried bean is getting the credit it deserves with this White Bean Soup With The Best Broth Ever.
When it comes to cooking, the versatility of <a href="https://nutritionstripped.com/food-index/beans/">legumes</a> is nearly endless! From <a href="https://nutritionstripped.com/simple-protein-pack-white-bean-salad/">cold bean salads</a> to <a href="https://nutritionstripped.com/beautifying-black-bean-brownies/">black bean brownies</a>, the list goes on and on. Beans are great as a side on their own, pureed into a bean dip, cooked in a soup, or mixed into your favorite veggie burger.
What you might be missing, however, is just how good beans can be when they are the star of the show. Our love of beans is endless, but we always come back to a recipe that is perfectly simple — White Bean Soup With The Best Broth Ever.
<h4>Healthy  Hack</h4>
The key to getting the absolute most out of your humble dried beans might be easier than you think. The trick to remember is, it’s not what you put in the pot, you can literally use whatever you like, or have on hand! The real key to the perfect pot of beans is a couple of simple techniques, and we’re here to help break them down.
<h4>Plan ahead</h4>
First on the list is soaking. By soaking your beans in salted <a href="https://aquatruwater.com/?c=nutritionstripped329">filtered water</a> the night before, not only do you rehydrate your beans for more even cooking, you also speed up the cooking time and the salt in the water helps bring out the natural flavors of your beans.
<h4>Salt</h4>
Beans can take ALOT of salt, so don’t be afraid to throw in a few extra pinches early in the cooking process. One thing to remember, if you salt beans too late in the cooking process, your broth will be extra salty, but your beans will taste bland.
<h4>Slow and Steady</h4>
When cooking beans, patience is key. And just as important as patience is the temperature you cook your beans. We suggest cooking your beans at a bare simmer, which means as few bubbles as possibles. Beans have thin, delicate skins, and cooking them at a low temperature helps keep the broth clear and your beans intact.
<img alt="" class="aligncenter wp-image-71576 size-large" height="1024" sizes="(max-width: 822px) 100vw, 822px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-822x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-822x1024.jpg 822w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-241x300.jpg 241w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-768x957.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-1233x1536.jpg 1233w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-1644x2048.jpg 1644w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-762x949.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-606x755.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-80x100.jpg 80w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-120x150.jpg 120w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-40x50.jpg 40w, https://nutritionstripped.com/wp-content/uploads/2020/04/B21C24B8-94D9-4CCE-AC3E-6E8AFBC78107-600x748.jpg 600w" width="822" />
<h3>Stripped</h3>
Beans are a delicious type of legume packed with plant-based protein and energizing carbohydrates!
When we say beans, we’re referring to examples like pinto beans, black beans, navy beans, and many more! While not quite a lentil or a pea, they fall under the same overarching category; legumes. Beans can be purchased dried or canned at just about any major grocery store. Both options are nutritious, viable options.
<h4>Health Benefits Of Beans:</h4>
Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility.
Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals.
The post <a rel="nofollow" href="https://nutritionstripped.com/white-bean-soup/">White Bean Soup With The Best Broth Ever</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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White Bean Soup With The Best Broth Ever

The ever-versatile and nutrient-dense dried bean is getting the credit it deserves with this White Bean Soup With The Best Broth Ever. When it comes to cooking, the versatility of legumes is nearly en…

28 Apr 2020

5 Tips for Good Mental Health

5 Tips for Good Mental Health

…

27 Apr 2020

Why Post-Workout Recovery is So Important

You know that exercise is one of the most important elements of maintaining a happy and healthy life. The recommended 150 minutes of moderate-aerobic activity with two days focused on muscle-strengthening exercises helps you maintain a wholesome lifestyle while paying close attention to your overall wellness. To perform at your best, getting enough sleep and resting before physical activity is critical. But did you know that post-workout recovery is just as important?
Allowing your muscles to rest and refueling your body after exercise gives you strength needed to continue an active lifestyle.
Letting Your Muscles Recover 
If you think exercising every day of the week is more important than taking one day off to relax, think again. According to lifestyle blog Very Well Fit, your muscles need time to rest to repair, rebuild and strengthen! Essentially, exercise “destroys” your muscles. It breaks down the tissues so that they will rebuild and grow. In order for this to happen, however, you need to give your muscles a break. Otherwise, you’ll just continue breaking down the tissues, giving them no chance to rebuild. Off days give your body a break to replenish and your tissues time to repair before your next workout.
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“Neglecting to rest could increase your risk for injury.”
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What happens when you overtrain? For starters, neglecting to rest could increase your risk for injury. It can also lead to decreased sports performance, increased stress and possibly depression.
While dedicating enough time to quality sleep every night is critical, your body needs more rest and nurturing than that for post-workout recovery. First, schedule one to two days every week for off days. Instead of going to the gym, try getting a massage! Not only will it help you relax, but it’ll loosen up your muscles and can even remove lactic acid buildup, which allows nutrients to stream through your body efficiently. And don’t forget to hydrate properly! Drink plenty of water during the day and pay close attention to the foods you eat.
Post-Workout Nutrition 
After exercising and burning all of those calories, refueling your body is critical. A mix of complex carbohydrates and protein can help your muscles recover and give your body the boost of energy you might’ve lost during your workout.
Many believe a diet loaded with animal-based proteins – such as eggs, dairy and meat – is the only way to gain the essential protein necessary after exercise. This is untrue! There are plenty of wholesome, organic plant-based options that contain the complex carbs and protein that can help you relax and repair after a workout.
Besides the vegetables, beans, nuts and whole grains, you can try <a href="https://shop.myhdiet.com/supplements/organic-protein.html">Hallelujah Diet Essential Protein Powder</a>. Made of a combination of organic peas, rice and raw seeds, this protein powder is loaded with essential vitamins, minerals and prebiotic fibers for healthy post-workout recovery. Did we mention our organic raw protein powder is gluten free, vegan, non-GMO and contains no soy?  In flavors like vanilla, chocolate and tropical, there’s a delicious blend for everyone. Try some today!
<div class="inlineImageWrapper" style="height: auto; width: calc(100% - 20px)!important; float: left; padding-right: 3px; padding-bottom: 5px; margin: 10px;"><a href="https://www.myhdiet.com/shop/supplements/hallelujah-diet-supplements/organic-powders/organic-protein/hd-essential-protein-sweet-vanilla-flavor.html"><img class="inlineImage" height="auto" id="14137489" src="http://pictures.brafton.com/x_0_0_0_14137489_800.jpg" width="100%" /></a></div>
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Why Post-Workout Recovery is So Important

You know that exercise is one of the most important elements of maintaining a happy and healthy life. The recommended 150 minutes of moderate-aerobic activity with two days focused on muscle-strengt…

24 Apr 2020

The Foundational Five: A Simple Way to Eat Well Every Day

Have you ever felt so overwhelmed with all of the information out there telling you how to eat well?
There are so many questions we ask ourselves when preparing or planning meals:
Do I have enough protein? Am I getting all of my nutrients? Will this keep me full? Is this going to taste good and be satisfying? 
Here at Nutrition Stripped, we’ve “stripped” eating well down to a simple framework — which we call the Foundational Five — that you can follow at each meal.
No counting macros. No need to eliminate foods from your diet. And no fancy fads.
In this blog, you’ll learn why you should use the Foundational Five framework when preparing your meals and how it can help make you more consistent with your healthy eating habits.
<h2><img alt="Rise and Shine yogurt Bowl | Nutrition Stripped" class="alignnone wp-image-69314 size-full" height="4480" sizes="(max-width: 6720px) 100vw, 6720px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009.jpg 6720w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/12/3U0A2009-600x400.jpg 600w" width="6720" /></h2>
<h2>Why the Foundational Five Framework Works for Everyday Life</h2>
Before we jump into exactly what makes up the Foundational Five and how you can start using it in your daily life, it’s important for you to understand why we take this approach to nutrition here at Nutrition Stripped.
<h3>Well-Balanced Meals</h3>
Of course, when we’re talking about nutrition and caring for your wellbeing, we want to make sure that you’re nourishing yourself. At the same time, we don’t want anyone to feel that eating healthy is difficult, time-consuming, or taking away from the joy in life.
That’s why we use a really simple framework — The Foundational Five — to make it easy for you to look at your plate and know you have a well-balanced meal, without needing to follow strict rules or count anything.
This Framework ensures each and every meal is packed with all the vitamins, minerals, and nutrients your body needs so you can feel satiated (full), energized, and well nourished so you can tackle your day and know that you’ve cared for your health.
The Foundational Five is a made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements:
<blockquote>
Protein + Fat + Starchy Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor
</blockquote>
The Foundational Five elements include the three major macronutrients, with carbohydrates broken down into two subcategories based on their function, as well as the flavor factor.
<h3>No Counting or Tracking</h3>
We’ve all been on one of those diets or plans where you have to count and track everything you eat. While that might work for some people for a short-term fix, that’s not realistic to maintain 365 days a year for your whole life.
Most of the time, we’re not eating in situations where it’s even possible to track every ingredient, use measuring cups to dish out a portion, or know what’s even in the dish. We go out to eat, we eat at our friends’ or our family’s homes, etc. That’s what normal life looks like!
That’s why counting and tracking don’t work for our everyday life and why it becomes cumbersome or not even possible to keep up with. And when you’re not able to count and track something, you then don’t have the skills you need in order to navigate your food choices.
This is why so many people get stuck in the start-and-stop cycle that prevents them from maintaining healthy eating habits in their day-to-day life.
Rather than counting or tracking anything, we do a visual check to ensure all five elements are on the plate and learn the portion sizes that work best for each nutrient and our personal hunger levels.
<h3>Freedom to Enjoy All Foods, With No Foods Labeled as “Off-Limits”</h3>
As soon as you label a food as “off-limits” or “bad,” you become hyperaware, hypersensitive, and focused on that food choice.
When you’re face-to-face with these foods, you then may feel the lack mentality which causes you to want to overindulge in that food because you don’t know when you’ll be able to have it again since you’ve labeled it “off-limits,” rather than being able to enjoy a serving and be fully satisfied.
With the Foundational Five, the focus is on adding a wide variety of foods to your day and ensuring that you’re eating in a balanced way, rather than by removing foods (with the exception of if something must be eliminated because of an intolerance, allergy, or medical conditions).
Here’s what one of the members from The Method Membership by Nutrition Stripped shared about the Foundational Five:
“I think it’s more free knowing that I have so many choices of what to eat now. Portions are a little different and I’m definitely eating more regularly so I think I have a lot more energy. This weekend I had pizza and like knew that it was ok and for the first time in a while, I didn’t feel guilty. I had a side salad with it, drank extra water, and the next morning I went back to my normal routine. I have food freedom now. Now I eat a ton of different foods and never feel restricted.” 
<h3>With Simplicity Comes Consistency</h3>
One thing we know to be true is that things that come easy to us are easier to maintain. It’s what we do on a consistent basis — not what we do every once in a while — that can truly impact how we feel, our health, and ultimately our lives. That’s why the Nutrition Stripped Motto is: health is a daily practice!
So we like to keep things simple!
The Foundational Five makes it easy for you to look at your plate and do a visual check to see that you have everything you need. It also is the perfect way to make <a href="https://nutritionstripped.com/healthy-easy-meals/">easy meals</a> in 15-minutes, perfect for weekday lunches and dinners so that you can be consistent with eating this way.
It can be used at any mealtime for any type of meal — a nourish bowl, soup, salad, smoothie, or yogurt bowl, you name it and it works. Plus, it can also be slightly altered to fit any individual’s personal needs.
So now that you know how this way of eating can support you and your healthy eating habits, let’s break down exactly what The Foundational Five is so you can use it at your next meal!
<h2>How To Eat Well Using the Foundational Five</h2>
First and foremost, we want to utilize whole foods as often as we possibly can.
What exactly do we mean by whole foods?
The real stuff, food components that are as close as they can be to their natural state; whole grains, beans, legumes, fruit, vegetables, healthy fat and lean protein for example.
Remember, this is just a guideline. Each and every individual’s interpretation of the Foundational Five will look a little different!
Whether you enjoy <a href="https://nutritionstripped.com/guide-animal-protein/">animal-based proteins</a> or opt for a vegetarian or vegan style diet, the Foundational Five will still work for you.
Now that we know the basics, let’s start talking specifics.
<h3>Protein</h3>
Protein is the first component in our Foundational Five formula.
It’s an important macronutrient to have in each of our meals for quite a few reasons. From helping to ensure that you feel full after your meals, to having a hand in digestion, muscle and tissue synthesis as well as immune health and various additional functions — it’s safe to say protein is vital.
Protein also makes up every cell in our bodies including the cells that make up your skin, hair, nails, muscle tone, digestive tract, and so much more. Since protein is involved in every cell in our body, it’s important to both eating enough but also eat the best quality when possible.
Depending upon your particular preferences, your protein choices may include plant-based protein, animal-based protein, or both!
Some examples include beans, legumes, tempeh, tofu, seitan, quinoa, nuts, seeds, nut butter, grass-fed lean beef, eggs, seafood, poultry, and more.
<iframe src="https://www.youtube.com/embed/tYMVDxI8WP4" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe> 
When shopping for animal-based proteins, look for options labeled with: organic, 100% grass-fed, wild-caught sustainably, and humanely raised to help denote a good choice.
If you’re purchasing from the butcher counter, ask them about the sourcing and share specifics of what you’re looking for so you get the best quality!
<h3>Fat</h3>
Next up we have <a href="https://nutritionstripped.com/what-are-healthy-fats/">fat</a>, for the most part, we’re referring to unsaturated fat here. Of course, there are some exceptions to this overarching statement.
Unsaturated fats primarily consist of plant-based and seafood-based fat sources. Think of extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butters,  salmon, tuna, mackerel and sardines. We also recommend coconut and coconut oil, which is technically an unsaturated fat but an exception to the overarching guideline, and you can read more about why <a href="https://nutritionstripped.com/spotlight-on-coconut/">here</a>.
In a meal, fat is essential for satiety (or fullness). Yes, protein plays a part in this as well, but fat certainly plays the lead role.
It’s also key for proper nutrient absorption. Certain vitamins (A, D, E and K) are all fat-soluble, meaning they need a fat source in order to be properly absorbed. These are the vitamins that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. 
Adequate fat intake is even important for organ insulation as well as cellular and hormonal health.
Those are just a few of the reasons healthy fats are so important to eat on a daily basis.
<h3>Starchy Carbohydrates</h3>
Starchy <a href="https://nutritionstripped.com/carbohydrates-part-i/">carbohydrates</a> are exactly what you picture when you think of carbohydrates. This is the category of carbohydrates that provide you with energy, which is why they’re so important to include in each and every meal.
Starchy carbohydrates are the body’s primary source of energy. Our brains, muscle tissue and cells all utilize carbohydrates for energy, just in different amounts and ratios.
For this category of carbohydrates, think of things like potatoes, quinoa, rice, bread, peas, pasta, corn and fruit.
<h3>Non-Starchy Carbohydrates</h3>
Non-starchy carbohydrates, on the other hand, don’t necessarily provide a substantial amount of energy. These carbohydrates are better known for their fiber, prebiotics, vitamins, and minerals.
When you hear non-starchy carbohydrates, think of greens and <a href="https://nutritionstripped.com/cook-vegetables/">vegetables</a>! These are your leafy greens like arugula, kale, and romaine as well as your veggies like Brussels sprouts, bok choy, tomatoes, cucumbers and so many more.
These plants should make up the bulk of your plate – the more, the better! Their fiber and water content help to keep you full and provide your body with the nutrients you need to support healthy digestion.
<h3>Flavor Factor</h3>
Last but certainly not least, we have the flavor factor. This is the fun part!
Your flavor factor maybe a sauce or a mustard, some herbs or seasonings – whatever you enjoy cooking or preparing food with to boost the flavor and even the nutrients.
Yes, herbs and spices make food taste great, but they’re also packed with antioxidants that help you to glow from the inside out.
If you’re a new cook and just starting to familiarize yourself with seasonings and spices, <a href="https://nutritionstripped.com/healthy-eating-series-how-to-gain-confidence-with-taste-and-flavor-profiles/">head here</a> to learn about some of the basics!
<h2>Foundational Five Portion Sizes</h2>
So now we know what we’re including in our Foundational Five Nourish Meals, but how much of each nutrient are we supposed to use?
In reality, portion size varies from person to person. With that being said, we have a place for you to start.
Begin by focussing on adding one serving of each of the five components to each of your meals. Generally speaking, your plate should somewhat resemble the following graphic:
 
<img alt="Nutrition Stripped Foundational Five" class="alignnone wp-image-71433 size-full" height="2500" sizes="(max-width: 2500px) 100vw, 2500px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png 2500w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-300x300.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1024x1024.png 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-150x150.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-768x768.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1536x1536.png 1536w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-2048x2048.png 2048w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-762x762.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-350x350.png 350w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-606x606.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-539x539.png 539w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-650x650.png 650w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-100x100.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-800x800.png 800w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-50x50.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-600x600.png 600w" width="2500" />
 
But again, portion size will change depending on not only your particular needs, but also your nutrition goals.
From a mindful standpoint, you can start with these general guidelines, then slightly increase or decrease based on your individual hunger and satiety cues.
If on the other hand this sounds too abstract and you would prefer more direct guidance in terms of portion size, please don’t hesitate to reach out to <a href="http://nutritionstripped.com/services">work with one of our Registered Dietitians</a>! You can discuss your goals and needs with them to determine a plan that will work best for you.
<h2>Putting the Foundational Five Into Practice</h2>
Let’s get started!
Now first, if you don’t already have the Nutrition Stripped Guide for Creating Healthy Eating Habits, be sure to download that now to get the steps and practices to make maintaining this healthy eating habit easier!
Then you can take a look at some of our favorite recipes that will help you familiarize yourself with the Foundational Five-way of eating and try one out the next time you go to meal prep.
 
<h3>Breakfast</h3>
<ol>
<li><a href="https://nutritionstripped.com/gut-health-supportive-smoothie/">Gut Health Supportive Smoothie</a></li>
<li><a href="https://nutritionstripped.com/huevos-rancheros/">Smokey Huevos Rancheros</a></li>
<li><a href="https://nutritionstripped.com/baked-raspberry-porridge/">Baked Raspberry Porridge</a></li>
</ol>
<h3>Lunch</h3>
<ol>
<li><a href="https://nutritionstripped.com/buffalo-tempeh-nourish-bowl/">Buffalo Tempeh Nourish Bowl</a></li>
<li><a href="https://nutritionstripped.com/hearty-vegetable-bowl/">Hearty Vegetable Bowl</a></li>
<li style="text-align: left;"><a href="https://nutritionstripped.com/chickpea-burgers/">Chickpea Burgers</a></li>
</ol>
<h3>Dinner</h3>
<ol>
<li><a href="https://nutritionstripped.com/nourish-bowl/">DIY 15-Minute Nourish Meal</a></li>
<li><a href="https://nutritionstripped.com/bbq-tacos-homemade-tortillas/">BBQ Tacos</a></li>
<li><a href="https://nutritionstripped.com/chicken-tortilla-soup/">Chicken Tortilla Soup</a></li>
<li><a href="https://nutritionstripped.com/chana-masala/">Chana Masala </a></li>
</ol>
<h2>NS Recommends</h2>
The Foundational Five formula is just a starting point. Depending upon your particular nutrition goals and/or medical history, this guideline may need to be adjusted to better suit your individual needs.
If this sounds like you and you’re wondering whether or not you should seek out guidance, don’t hesitate to reach out! You can <a href="http://nutritionstripped.com/services">schedule a free discovery call</a> with one of our Wellness Coaches and Registered Dietitians to determine what will work best for you.
<h2>Connect With Us</h2>
I would love to hear from you – what has your experience been with building meals? Have you ever tried a format like this before? If you try it out, let us know how it goes!
I’m sure there are plenty of others out there who would love to hear about your experience as well. As always, you can connect with us on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a> and #nutritionstripped.
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The Foundational Five: A Simple Way to Eat Well Every Day

Have you ever felt so overwhelmed with all of the information out there telling you how to eat well? There are so many questions we ask ourselves when preparing or planning meals: Do I have enough pro…

24 Apr 2020

COVID19 Good News Update

<ul style="list-style-type:none">
<li style="list-style-type:none">1. People recovering from COVID-19 by their own immune system.</li>
<li style="list-style-type:none">2. Natural therapies are working.</li>
<li style="list-style-type:none">3. COVID-19 death rates are much lower than widely reported.</li>
<li style="list-style-type:none">4. Help your neighbor with what has helped you.</li>
</ul>
In all of the news and reporting about the COVID-19 pandemic that is upon us, an important factor is often left out. Yes, we want to know if there are enough ICU resources for those who need them and personal protective equipment for all those who are working in the medical field. Yes, we acknowledge that for the vulnerable and disease-compromised individuals COVID-19 is a very serious illness.
But how are people getting better? What do they do in the hospital that helps them recover? Do they have anti-viral medicines available to them?
<h2>People recovering from COVID-19 by their own immune system</h2>
People are actually getting better due to their OWN immune systems kicking into gear and getting rid of the infection. All of the healing from COVID-19 has been natural. All of it.
Some may object. Helping people breathe is important. You can buy people some time while their immune system fights the viral infection. Preventing and treating septic shock are important. Preventing secondary bacterial infections is important. But these treatments are not specifically anti-viral. The treatments in the hospital, recommended by the <a href="https://www.cdc.gov/coronavirus/2019-ncov/hcp/clinical-guidance-management-patients.html">CDC</a>, the <a href="https://www.idsociety.org/practice-guideline/covid-19-guideline-treatment-and-management/">Infectious Diseases Society of America</a> and <a href="https://www.who.int/publications-detail/clinical-management-of-severe-acute-respiratory-infection-when-novel-coronavirus-(ncov)-infection-is-suspected">WHO</a> are really just buying time for patients to fight the virus themselves, using their own immune system to overcome the virus.
When it comes to fighting the virus, you are on your own.
Seeing this is the case, even in the hospital, doesn’t it make a lot of sense to do everything you can to help your immune system mount a sufficient defense against the SARS-CoV-2 coronavirus?
<h2>Natural therapies are working</h2>
We, too, believe in examining the data and using substances that have proven to be helpful with people who have experienced strong infections. This is why we have the <a href="https://shop.myhdiet.com/ultimate-immunity-kit.html">Ultimate Immune Boosting Kit</a> with liposomal vitamin C, Silver Biotics, nascent iodine, vitamin D3 and selenium with glutathione promoters for strengthening people’s immune systems that are being assaulted. It makes sense to use what has worked for other people. This is why we have encouraged people to get a nebulizer to help put effective anti-viral substances right where you need them.
In spite of being censored on social media by tech companies, these natural substances have been effective in helping people bolster their immune systems when they had a strong viral infection. A strong infection requires a robust, strong defense.
There is some encouraging work being done by doctors using natural substances. Dr. Brownstein, from whom we learned much about iodine, and his partners have <a href="https://www.drbrownstein.com/the-good-news-is-still-there:-death-rate-for-covid-falling-in-new-study/">helped over 100 patients</a> with COVID-19 using vitamins A, D, C and iodine as well as nebulizer treatments and some intravenous vitamin C and hydrogen peroxide. They have not had to send anyone to the hospital and they have had no mortalities.
Another doctor in New York, Dr. Vladimir Zelenko, has combined zinc with the medicine hydroxychloroquine and the antibiotic azithromycin with great success. He has successfully <a href="https://youtu.be/Z7SDemHGl8U">treated over 900 patients</a> with this combination. One of the mechanisms by which hydroxychloroquine works is to increase the uptake of zinc into cells, thus boosting zinc’s role in shutting down the replication of the virus’s RNA. So, this combination is actually based on a way to boost your natural mechanism to stop and eliminate viruses.
The Northwell Health hospitals in New York City have used intravenous vitamin C with <a href="https://nypost.com/2020/03/24/new-york-hospitals-treating-coronavirus-patients-with-vitamin-c/">great success</a>. Even though they didn’t get much media coverage, they still saved lives and reduced suffering. Liposomal vitamin C gives many of the same results as intravenous vitamin C, but at lower amounts and without the doctors or needles. More frequent use of vitamin C is beneficial as it clears from the body in about 4 hours.
The bottom line is that you can’t wait for the doctors and hospital staff to cure you if you get a bad viral infection. They generally don’t have any anti-viral medicine that they are willing to use. You are on your own. Preparedness takes away fear and panic.
<h2>COVID-19 death rates are much lower than widely reported</h2>
In yet more good news, population surveys examining the infection rate in the general population in <a href="https://www.medrxiv.org/content/10.1101/2020.04.14.20062463v1.full.pdf">Santa Clara county</a> and <a href="http://publichealth.lacounty.gov/phcommon/public/media/mediapubhpdetail.cfm?prid=2328">LA county</a> show that many more people have gotten the COVID-19 sickness than have shown symptoms, maybe 30 to 80 times as many as have been reported. About 2.5-5% of the population had already had the disease in these 2 counties in early April, even though they were not diagnosed with it. So, the COVID-19 death rate is actually between 0.1 and 0.2%, which is in the range of what is seen with a severe seasonal flu. While COVID-19 is a serious disease for vulnerable people, it is good to see that the majority of people who contract it do not have serious issues overcoming this viral infection.
<h2>Help your neighbor with what has helped you</h2>
These are extraordinary times. It is time to draw near to God. Trust Him. Cast your cares upon Him, for He cares for you. And reach out and help your neighbor. “Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and the God of all comfort, who comforts us in all our tribulations, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God.” (2 Cor 1:3-4)
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/health-news/covid19-good-news-update">COVID19 Good News Update</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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COVID19 Good News Update

1. People recovering from COVID-19 by their own immune system. 2. Natural therapies are working. 3. COVID-19 death rates are much lower than widely reported. 4. Help your neighbor with what has helpe…

23 Apr 2020

How The Alkaline Diet Supports The Immune System

How The Alkaline Diet Supports The Immune System

…

22 Apr 2020

Should You Keep a Food Journal?

Should you keep a food journal? And if so, what should it look like? 
Food journals are a really valuable <a href="https://nutritionstripped.com/mindful-eating/">mindful eating</a> tool to have to help you develop awareness and a better mind-body connection.
You can learn how certain foods are working for your body and what eating behaviors you have. 
There’s so much information available online about what to eat, but what’s truly transformative is learning what’s aligned with your own individual needs and body.
Developing more awareness through a journal practice can help you make choices based on what works for your unique body, rather than following one-size-fits-all plans or general recommendations. 
I’m going to share the three things to jot down in a food journal and what to look for in order to make choices that better align with your <a href="https://nutritionstripped.com/wellness-vision/">wellness vision</a> and the things that are supporting your body’s needs. 
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<h2>How a Food Journal Can Support Healthy Eating</h2>
As dietitians, we’re taught all about the many variations of a food journal.
There’s a ton of options, from a 24-hour recall to quickly assess what our clients eat in a day, to a five-day food journal to give us a solid snapshot of what a typical week looks in terms of meal patterns.
And there are also more specialized approaches we may leverage for things like managing a specific health condition or food intolerances. 
After almost a decade of coaching women 1 on 1, applying the science of nutrition, common dietetic practices mixed with my unique factor of celebrating the art of healthy living — I’ve come up with a food journaling system I teach inside my program, The Method Membership, that combines all of these aspects to create a really strong tool to use when you need guidance on what to eat and what not to eat.
You guys know my work at Nutrition Stripped — we don’t have lists of clean/dirty, good/bad, healthy/unhealthy foods because almost all foods can fit into your lifestyle in some way, with some special exceptions if there are health conditions or food intolerances involved. 
But knowing what’s working for your physical body and what’s not working can give you incredible insight! 
<h3>Who Shouldn’t Use a Food Journal</h3>
With that being said, food journaling isn’t for everyone and that’s okay! If you have a past with eating disorders or disordered eating behaviors, then skip on food-specific food journals unless you’re working with a <a href="https://members.nutritionstripped.com/coaching">Registered Dietitian</a> who is also strategically working with you on cultivating a more positive and healthy relationship with food. 
Also, skip food journaling at any time if it becomes obsessive or significantly alters your mental or emotional state or makes your relationship with food stressful and out of balance.
Also, don’t use this practice if you’re recording the same exact meals day in and day out — this can lead to disordered eating habits/control.
<h3>Reflective Food Journal Template</h3>
The goal of keeping a food journal isn’t to track calories or to see how “bad” or how “good” you were in a day — remember your self-worth isn’t tied to how you define food and you’re not graded on how you nourish your physical body.
The purpose is to develop awareness around what foods make you feel your best, whether or not you’re getting all of the nutrients you need, what habits you have around your meals.
The goal is to have a couple of moments when you look back on your day or week and think, “huh, I never noticed that before,” or “oh, now I see why my energy feels low in the afternoon.” 
Here’s a food journal template that you can write down after each meal:
1. What did you eat? 
Simply write down the types of foods you ate.
2. Where did you eat? 
Were you seated at a table enjoying your meal, or stuck at your desk at work or in front of the TV?
3. How did you feel after? 
Were you full or still hungry? Did you crash a couple of hours later or did you feel well nourished? 
<h3>What Things to Look for In Your Food Journal Entries</h3>
With your awareness around these things, there are two areas where you can play detective and make choices that work for your body. 
<h4>1. Determine if you’re eating nutritious foods throughout the day</h4>
Looking back at your day or week, you can notice if you had a balance of protein, healthy fats, non-starchy carb, and plenty of veggies at every meal, or if you need to focus on adding those to your plate. 
This is a simple check to see if you’re getting your basic nutrients throughout the day, and bringing notice to where you may need to focus more of your attention. 
For example, if you’re running out the door in the morning and grabbing a piece of buttered toast, you may look for other to-go options that have protein, healthy fats, veggies, etc. so that you have a really balanced meal to start your day.
<h4>2. The second thing you can bring awareness to with a food journal practice is different patterns. </h4>
Patterns like: 
<ul>
<li style="font-weight: 400;">I noticed I tend to skip drinking water until the afternoon</li>
<li style="font-weight: 400;">I feel much fuller if I have healthy fats like avocado with my meal</li>
<li style="font-weight: 400;">I don’t eat veggies in the morning</li>
<li style="font-weight: 400;">I watch tv and mindlessly snack on chips at night</li>
<li style="font-weight: 400;">I feel really energized when I start my day with a smoothie until lunchtime</li>
<li style="font-weight: 400;">When I’m stressed at work at 3 pm I eat chocolate and drink coffee to keep up</li>
</ul>
All of this is fantastic insight and data to use on a base level to assess where to create new practices or pivot current practices that better support your long-term health. 
The more you treat it as a journal including subjective and qualitative data (i.e. true journal entries touching on emotions and feelings) this can give you insight about what’s causing/triggering the behavior and why you’re choosing that food over another in that moment.
With that information, you can see what type of changes you want to make and you can seek resources and support that can help you navigate that. 
Keep in mind that you don’t need to keep a food journal for the rest of your life. You can try it for a week and look at the insight it gives you. Remember it’s meant to be a tool that helps you build a mind-body connection and bring awareness to your choices and actions. 
Once you develop that muscle a bit by writing things down and reflecting, it becomes easier to check-in with yourself throughout the day, without needing to journal it all out. 
Along with keeping a food journal, download my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide for creating habits with ease</a> where I’ll take you through my process for how you can make changes and habits that will support your wellness vision and last for the long-term. 
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Should You Keep a Food Journal?

Should you keep a food journal? And if so, what should it look like? Food journals are a really valuable mindful eating tool to have to help you develop awareness and a better mind-body connection. Y…

22 Apr 2020

Strawberry Goji Berry Rose Refresher

Staying hydrated is key! Keep it fun and interesting by switching up your water routine. Enjoy this delicious, sparkling strawberry goji rose herbal infusion as a refreshing beverage, as a mocktail, or cocktail.
Just like my <a href="https://nutritionstripped.com/herbal-infused-water-recipes/">herbal infusion</a> recipes and guide, this Strawberry Goji Berry Rose Refresher is a great example of how to make hydration time, delicious and feel super fancy without tons of effort or time.
<h3>Make Hydration Fun!</h3>
Focus the in-between meal time as your “hydration time”, sipping on hot tea, water, sparkling water so you’re focusing on drinking enough water.
One of my personal favorite tips I use daily is to take a large water bottle and put 3-4 rubber bands on it, each time you drink the full water bottle, take off a rubber band and repeat until all rubber bands are off the bottle. Each rubber band could represent 1 cup of water or 2 cups depending on if you’re drinking other beverages throughout the day.
Another way to remember to stay hydrated is to make drinking water feel extra special like this Strawberry Goji Berry Rose Refresher!
Adding herbal tea or herbal elements such as flowers, herbs, spices, and fruit to your everyday <a href="https://nutritionstripped.com/aquatru-water-filter-review/">water</a> routine can really boost the flavor and nutrients of plain <a href="https://nutritionstripped.com/aquatru-water-filter-review/">water</a>. They have a deliciously subtle taste that likely keeps you wanting more of them (and that means you’ll stay hydrated), and they don’t add extra sugar. To top off their advantages, herbs also bring in their own set of health benefits depending on what you use.
<h4>Don’t have some of these ingredients?</h4>
<ul>
<li>Goji berries: if you don’t have goji berries in your pantry or can’t get them easily online or at your grocery store, use these other dried fruits such as dried apricots, dried mango, dried cranberries, dried cherries, or dried pineapple. Whenever purchasing dried fruit, get those that have zero added sugar and no added sulfites.</li>
<li>Rose petals: if you don’t have access to rose petals, use herbal tea such as lavender, ginger, chamomile, or rooibos.</li>
<li>Fresh strawberries: if you don’t have access to fresh strawberries use the frozen variety. Get creative too! If you were already replacing goji berries with dried apricot have fun with the flavor profile and use fresh or frozen pineapple or oranges to make a great combination.</li>
</ul>
<img alt="" class="alignnone size-full wp-image-71237" height="2560" sizes="(max-width: 1603px) 100vw, 1603px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-scaled.jpg 1603w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-188x300.jpg 188w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-641x1024.jpg 641w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-768x1226.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-962x1536.jpg 962w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-1283x2048.jpg 1283w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-762x1217.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-606x968.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-63x100.jpg 63w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-94x150.jpg 94w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-31x50.jpg 31w, https://nutritionstripped.com/wp-content/uploads/2020/02/beverage-sparkling-mocktail-herbal-tea-nutritionstripped6-600x958.jpg 600w" width="1603" />
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Strawberry Goji Berry Rose Refresher

Staying hydrated is key! Keep it fun and interesting by switching up your water routine. Enjoy this delicious, sparkling strawberry goji rose herbal infusion as a refreshing beverage, as a mocktail, o…

20 Apr 2020

Treating Acid Reflux Naturally

Treating Acid Reflux Naturally

…

20 Apr 2020

Best Eating Tips for Someone with Diabetes

Did you know that 29 million people in the U.S. have diabetes? That’s 9.3 percent of the country’s population, according to the Centers for Disease Control and Prevention. While we recommend following the Hallelujah Diet to reduce your risk for developing diabetes in the first place, there may be a number of you who are currently living with the debilitating disease. To live your life to the fullest, and perhaps even fuel your self-healing body to eliminate the disease from your system, you must adjust your eating habits.
If you have diabetes and want to work on reversing it, consider the following eating tips:
Pay Closer Attention to Food Labels 
While it’s certainly in your best interest to avoid foods with a label, make sure you’re taking a closer look at the nutrition facts on the organic packaged foods you eat. As suggested by the American Diabetes Association, you should pay attention to the calories, fats and sodium content. Avoid added sugars at all costs. Additionally, stick to packaged foods that have minimal ingredients. The less ingredients, the better. If you can’t pronounce an ingredient or you’ve never heard of it before, do some digging and understand if it’s a toxic additive before putting it in your system.
Cut Out Animal Products 
As we’ve reported in the past, <a href="https://www.myhdiet.com/healthnews/health-news/genesis-129-diet-prevents-and-corrects-diabetes/">animal fat is the No. 1 enemy</a> when it comes to diabetes. When you consume animal sourced foods like meats and dairy, they’re loaded with fats that coat the body’s cells. This layer of fat prevents insulin from reaching the insulin receptors of the cell, making it impossible for the body to properly handle glucose. Then, the pancreas works in overdrive to pump out more insulin, becomes exhausted and quits, producing higher levels of glucose in the blood. This can adversely cause complications in small blood vessels and impact the eyes, kidneys and heart.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
“Animal fat is the No. 1 enemy when it comes to diabetes.”
</div>
So what’s the solution? Stop filling your system with these toxic fats so that your cells can learn how to process glucose properly once again.
Trust in Plant-Based Eating 
You don’t have to rely on meats and other animal products to get essential protein, calcium and other nutrients. By following our plant-based, primarily raw food diet, you can strengthen your immune system, increase your energy and help support your self-healing body in maintaining healthy blood sugar levels.
Beyond following our plant-based eating regimen, you may consider <a href="http://shop.myhdiet.com/diabetes-rescue-plan.html">The Hallelujah Diet™ Diabetes Get Started Support Kit</a>. Including a one-month supply of fundamental supplements like our best-selling BarleyMax and Fiber Cleanse, plus a weekly meal plans recipe book and a help booklet titled “The Hallelujah Diet™ Refined: Maintaining Healthy Blood Sugar” by our very own health expert Olin Idol, you can give your body additional support to reduce diabetic symptoms.
Soon, you could see drastic changes in your overall health and well-being for the better, much like some of our current followers. Read our <a href="https://www.myhdiet.com/diabetes/">diabetes testimonies</a> today to learn how The Hallelujah Diet is changing lives everywhere!
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Best Eating Tips for Someone with Diabetes

Did you know that 29 million people in the U.S. have diabetes? That’s 9.3 percent of the country’s population, according to the Centers for Disease Control and Prevention. While we recommend followi…

19 Apr 2020

60 Tips for Sustainable Living That You Start Practicing

Practicing sustainable living is such an important part of a healthy lifestyle.
Our daily choices have a direct impact on Mother Nature and affect everything including the air we breathe, <a href="https://nutritionstripped.com/top-6-types-of-water-filters/">the water we drink</a> and the foods we eat — all of which contribute to our wellbeing.
That’s why as a dietitian, I incorporate tips for living sustainably in as much as I can because I truly believe it plays a large role in our overall wellbeing.
Living a more sustainable lifestyle doesn’t mean you need to live one with nature in the middle of a forest. You can take small daily steps to support the harmony of our human impact on the environment no matter where you live.
Just as health is a daily practice, so are the practices that impact the health of Mother Nature. And trust me, they’re not as difficult or laborious as you may think!
Becoming more aware of the small actions you can take each day to positively support the earth and reduce the resources we use is key to living a more sustainable lifestyle.
<h2>My Journey to with Sustainable Living</h2>
I’m really excited to be finally sitting down to write more about this topic since my husband Jesse and I have embarked on a big lifestyle change for us this year. We’re <a href="http://instagram.com/thenatureelement">building a home</a> — one with Mother Nature — in the forest of TN to live the most sustainable lifestyle we possibly can in order to take care of our environment, live more aligned with our needs, live out our future dreams (more on this later), and educate about this experience so more of you can do this no matter where you are.
Our dreams of living as sustainably as possible and in harmony with nature has been a dream of mine since a child and one that my husband lived for the first 15 years of his life. For him, it’s a returning to his home base and for me (and Luna!) it’s about finally exploring and living in a way that’s aligned with my core values.
I share this with you because as I’m writing this, we live in a city loft in Nashville far from nature and we take small daily actions to live more sustainable. There are so many steps you can take no matter if you’re living in a city like we currently are or if you live in the forest like we will be! We all can do our part today.
<blockquote>
You don’t need to live in nature to protect, respect, and honor nature.
</blockquote>
Now more than ever, there’s more awareness, insight, and data backing the notion that we need to take drastic measures as a collective in order to support the health and wellbeing of our planet.
That may sound dramatic or like there’s a lot of weight on our shoulders, but by each of us doing our part every single day in taking action towards living a more sustainable lifestyle in harmony with the earth, the more positive impact we’ll personally experience and generations to come.
Before we dive in with tangible tips and steps you can take each day to live more mindfully about <a href="https://www.unicefusa.org/stories/guide-sustainable-living/35821">sustainability</a>, let’s first define and understand what this lifestyle means.
<a href='https://nutritionstripped.com/3u0a2837/'><img alt="" class="attachment-305x366 size-305x366" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2837-600x900.jpg 600w" width="1707" /></a> <a href='https://nutritionstripped.com/1p0a2495/'><img alt="" class="attachment-305x366 size-305x366" height="6720" sizes="(max-width: 4480px) 100vw, 4480px" src="https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495.jpg 4480w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/01/1P0A2495-600x900.jpg 600w" width="4480" /></a>
<h2>What Is A Sustainable Lifestyle?</h2>
Living a sustainable lifestyle is about taking intentional action towards using methods that are sustainable to the earth and our environment in a way that doesn’t deplete a resource, but works in harmony and in ways to support its long-term existence.
Like nutrition, sustainability is a holistic approach and involves many elements of our lifestyle from the food we choose to eat, <a href="https://nutritionstripped.com/non-toxic-home/">choosing non-toxic options for our homes</a>, the water we consume, to the electricity to keep our lights on.
With sustainable living, it’s important to adopt the mantra that sustainability is a 365-day job, not an overnight fix. Taking or not taking one sustainable action doesn’t make or break your efforts — have the long-term mentality with living sustainably. You can do your best in each situation, without being hard on yourself if it’s not perfect.
<h3>Sustainable Nutrition</h3>
Making more conscious choices with your food is a great place to start since you’re already buying food every week. With a few more conscious choices, you can make a great impact with living sustainably.
Sustainable eating puts the focus on foods that are produced in a way that is beneficial for the environment, supports local communities and is humane to farmers, workers, and animals alike.
Sustainable food production is incredibly important, not just for the sake of our planet, but also for our health and future as well. Opting for some of the most sustainable foods whenever possible can help minimize greenhouse gas emissions, decrease food waste, and reduce exposure to harmful chemicals, additives, and preservatives that are abundant throughout the food supply.
<h4>Know Where Your Food Comes From and Support Local, Small and Organic Companies</h4>
<ul>
<li>Start asking yourself where your food comes <a href="https://www.cdc.gov/sustainability/lifestyle/index.htm">from</a>. How was the food grown or cared for? How is the person who took care of this food, cared for? Were the animals taken care of in an ethical way</li>
<li>Eat more <a href="https://nutritionstripped.com/sustainable-food-guide-tips-for-eating-sustainably-top-food-choices/">sustainable foods</a> like beans, potatoes, peas, and more</li>
<li>Sign up for a local CSA to support your local farmers and get fresh produce each week</li>
<li>Become a member of a co-op to support local farmers and local food companies</li>
<li>Go meatless several times a week if possible, if consuming animal proteins be sure to read our <a href="https://nutritionstripped.com/guide-animal-protein/">guide here</a> and learn about <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming</a> to be more aware</li>
<li>Look for food products that are free from added sugars and refined oils</li>
<li>Start supporting more ethical, fair-trade, and organic small food companies</li>
</ul>
<h4>Make Your Own Food to Reduce Packaging</h4>
<ul>
<li>Start a mini-herb garden in your kitchen using a few pots by a window</li>
<li>Start a small planter garden on your deck or patio </li>
<li>Have a yard space? Then start your own mini-garden to grow your own food! Not only will you save money from weekly grocery store trips but you’ll have a direct connection with your food from growing to cooking – what a beautiful experience! </li>
<li>Make it a fun experience to make your own foods from bulk or package-free ingredients, like homemade <a href="https://nutritionstripped.com/best-healthy-green-goddess-dressing/">salad dressing</a>, <a href="https://nutritionstripped.com/the-best-homemade-tomato-sauce/">sauces</a>, <a href="https://nutritionstripped.com/how-to-make-nut-milk/">nut milk</a> and even dog treats!</li>
</ul>
<h4>Reduce Your Food Waste</h4>
<ul>
<li>Cook more meals from home to help reduce takeout and disposable container waste</li>
<li>Reduce food waste by proper meal planning, cooking, and using your leftovers</li>
<li>Use reusable meal prep contains such as glass jars or <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">containers with airtight lids</a> to keep food fresher for longer</li>
<li>Have food scraps? If composting is an option in your area, look at getting a subscription or if you have a yard then start your own compost bin or use a <a href="https://www.amazon.com/gp/product/B07ZDRHV3N/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B07ZDRHV3N&linkId=6e6ad876821b7e49e8804801932dbb6e">kitchen compost bin</a>!</li>
</ul>
<h4>Make the Switch from Single-Use Plastic and Goods</h4>
<ul>
<li>Ditch the straws altogether or at least have a few reusable straws on hand</li>
<li>Bring your own water bottle, coffee mug, or fillable container to your favorite coffee, smoothie, or tea shop</li>
<li>Don’t forget your reusable market totes when you go grocery shopping</li>
<li>Recycle, reuse, and reduce single-use plastic wherever possible</li>
<li>Repurpose glass jars and containers food comes in, for pantry staples like beans and nuts</li>
<li>When cleaning the kitchen after cooking, use cloth towels instead of paper towels</li>
</ul>
<h3>Sustainable Daily Habits</h3>
<ul>
<li>Invest now in high-quality items, so you don’t have to keep replacing them later on</li>
<li>When possible, pick up trash you see and dispose of it safely</li>
<li>Walk or go biking instead of driving in your car as much as possible or carpool with friends</li>
<li>Plant a tree or community garden</li>
<li>Borrow books, magazines, supplies from friends and family instead of purchasing new if you don’t need to</li>
<li>Spend as much time out in nature as possible! Meditate outside in nature and observe mindfully to feel connected to Mother Nature</li>
</ul>
<h3>Making Your Home Align With a Sustainable Lifestyle</h3>
You absolutely don’t need to go out and completely transform your home overnight, but as you’re replacing items, upgrading, etc. you can be mindful to make <a href="https://nutritionstripped.com/home-health-sanctuary/">healthier choices for your home</a> (and often the environment too!)
<h4>Reduce Your Electricity Usage</h4>
<ul>
<li>Use candles instead of lights or invest in LED lights and turn off the lights</li>
<li>If you can invest, get solar panels to support your electricity use</li>
<li>Invest in energy-saving appliances anytime you need to upgrade them </li>
<li>Turn off any appliances, wifi, and equipment you’re not using</li>
<li>Instead of using air conditioning or heat, try methods such as cooling energy-saving fans, opening windows, or starting a fire with a stove</li>
<li>Weatherproof your home by closing off openings that cause air leaks</li>
<li>Install a thermostat with tighter controls on temperature, shut it off when you’re away</li>
<li>Enjoy using <a href="https://www.amazon.com/gp/product/B005CJ2SA4/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B005CJ2SA4&linkId=70140c7bb6285114f39e19de99509275">candle light</a> in the evening and mornings for a cozy vibe</li>
</ul>
<h4>Be Conscious of How Much Water You Use</h4>
<ul>
<li>Turn off the water that you’re not directly using</li>
<li>Limit your shower time overall and the number of baths you take</li>
<li>When washing dishes by hand, use a wash bucket and a rinse bucket to reduce running water</li>
</ul>
<h4>Purchase Non-Toxic Options</h4>
<ul>
<li>Purchase green cleaning products or make your own DIY version</li>
<li>Invest in home brands and companies that use green and organic materials like our favorite mattress by <a href="https://shrsl.com/281e0">Avocado Mattress</a>!</li>
<li>Opt for non-toxic cookware like my favorite all-in-one pan, <a href="https://shareasale-analytics.com/r.cfm?b=1469461&u=1286250&m=93746&urllink=&afftrack=&shrsl_analytics_sscid=41k4%5Ffhs3o&shrsl_analytics_sstid=41k4%5Ffhs3o">The Always Pan</a></li>
</ul>
<a href='https://nutritionstripped.com/internal_promo/guide-master-meal-planning/3u0a4206/'><img alt="" class="attachment-305x366 size-305x366" height="1683" sizes="(max-width: 1094px) 100vw, 1094px" src="https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941.jpg 1094w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-195x300.jpg 195w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-666x1024.jpg 666w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-768x1181.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-998x1536.jpg 998w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-762x1172.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-606x932.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-65x100.jpg 65w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-98x150.jpg 98w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2017/12/3U0A4206-scaled-e1586542809941-600x923.jpg 600w" width="1094" /></a> <a href='https://nutritionstripped.com/3u0a1972/'><img alt="" class="attachment-305x366 size-305x366" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A1972-600x900.jpg 600w" width="1707" /></a>
<h3>Become a Conscious Consumer in All Areas</h3>
We make so many purchases every week or month and each time we buy something, we have the possibility of supporting a business that is conscious of its impact on our planet.
<h4>Follow the Zero-Waste Motto for Purchases</h4>
<ol>
<li>Use What You Have</li>
<li>Borrow</li>
<li>Swap or Trade with Someone</li>
<li>Thrift</li>
<li>Make Your Own</li>
<li>Buy New</li>
</ol>
<h4>Sustainable Fashion</h4>
<ul>
<li>Shop your closet before purchasing anything new — look for ways to reuse or recycle/upcycle clothing items</li>
<li>If purchasing new clothing items, can you support local small businesses and ones that have a strong mission of giving back, using fewer resources, and environmentally conscious</li>
<li>Host clothing swaps with friends</li>
<li>Shop on sites that sell pre-loved clothing</li>
<li>Invest in higher quality items that you can envision wearing for years to come and that can stand up to wear and tear</li>
<li>Be mindful of choosing organic and sustainable materials and supporting companies with ethical and green production (You can look for companies on the <a href="https://goodonyou.eco/">Good On You</a> site!)</li>
</ul>
<h4>Natural Beauty</h4>
<ul>
<li>Look for a cruelty-free stamp</li>
<li>When you can, purchase products that come in glass containers that can be reused</li>
<li>Shop small batch and artisan businesses</li>
</ul>
<h3>Being More Eco-Conscious at Work</h3>
<ul>
<li>If you can work from home, do that! It saves on your commute time but also gas and car pollution, even if it’s just a day or two a week</li>
<li>Print notes and work papers as little as possible </li>
<li>Go paperless with your monthly bills and subscriptions</li>
<li>Instead of business cards, create a website or share your LinkedIn account</li>
<li>If printing, use the draft setting, print double-sided, and recycle the paper afterward</li>
<li>Unplug all your appliances and equipment before going home for the day or finishing work</li>
<li>Use online tools and apps to save on paper such as digital to-do lists, project management software, and tracking apps online</li>
<li>Instead of asking for printed receipts ask for digital copies via email</li>
<li>Use charger stations or solar charges wherever possible</li>
<li>When you’re done using a device or upgrading, recycle your old devices safely</li>
</ul>
<h4>Put One of These Sustainable Living Tips Into Practice</h4>
What’s one thing you can add into your lifestyle routine this week? Save this blog post to revisit every week in order to add one more small step into your lifestyle routine to gradually grow your toolkit for sustainable living.
The post <a rel="nofollow" href="https://nutritionstripped.com/sustainable-living/">60 Tips for Sustainable Living That You Start Practicing</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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60 Tips for Sustainable Living That You Start Practicing

Practicing sustainable living is such an important part of a healthy lifestyle. Our daily choices have a direct impact on Mother Nature and affect everything including the air we breathe, the water we…

17 Apr 2020

2 Strategies to Use When You Unintentionally Break Your Healthy Habit

We’ve all been there.
We’ve been doing really well with following our healthy habits… and then an excuse pops up or something causes us to break from that habit, or just life happens and we get thrown off a little bit. It’s okay, it happens to all of us myself included!
But the key question here is, how do you handle it?
Do you feel guilty or like you’ve fallen-off-the-bandwagon? Do you feel like you have to wait until next Monday to start up again?
If so, this all-or-nothing-mentality can actually be preventing you from making progress towards your health goals.
Our lives are filled with change, messiness, challenges, and imperfections — it isn’t black and white and this is the most beautiful thing about life! This is where we get the opportunity to learn about ourselves, to build resilience, to cultivate stronger awareness, mindfulness, and intuition.
Trying to be perfect or follow some idolized way of eating or healthy living isn’t going to support you in creating habits that help you reach your goals in the long-term. And you’ll be missing out on viewing these situations as learning opportunities to find something that greater aligns with yourself.
In this video, I’ll walk you through two strategies to use when you unintentionally break a habit.
<iframe src="https://www.youtube.com/embed/hlvd8B7UbRE" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
<h2>The Challenge of Maintaining Healthy Habits</h2>
There are so many situations in our lives when we do want to stray from our normal routines and habits, whether that’s to enjoy a dinner out or because we’re on vacation and want to sleep in rather than follow our regular morning routine. 
But there are times when we stray from our habits and we regret the decision, either because we didn’t plan for a situation or we came up with an excuse at the last minute. 
First, I want you to know that anytime you’re trying to form a new habit (or break an old one), you’re going to experience obstacles. I promise you, there’s not a single person, myself included, that can wake up and perfectly practice a new habit every single day. In fact, I wouldn’t want to because there’s so much magic in learning the nuances of life and our capacity to be flexible with it and move with the flow.
<blockquote>
When you’re changing your behaviors, it’s normal and expected to experience challenges and to have moments when you break your habits. What’s most important is that you don’t need to feel guilty when you do break from them.
</blockquote>
People who show themselves self-compassion in these moments are better able to get back on track, while those who feel really guilty or shameful struggle more. 
In addition, research shows that for most people, once the pattern of doing the habit is broken, it doesn’t matter whether it was broken by a little or by a lot. 
This might sound like, “Oh, I skipped my class on Monday, I’ll just skip the rest of this week too,” or “I didn’t workout today, so I’m also going to eat junk food today since I already ruined it.” “This food wasn’t on my diet plan and I just ruined the entire day so I guess I’ll just eat this way until Monday”.
This is the all-or-nothing-mentality creeping in and making you believe that if you can’t do everything 100 percent perfectly, there’s no point in doing anything at all. 
But that’s not the case!
Overall consistency is much more important than perfection, because the things we do consistently are the things that will make the most impact on our daily lives and our wellbeing. 
Honestly, perfection doesn’t have a say or space in your health!
So when you experience a misstep, use these two strategies to help bring back consistency to your habit.
<h3>#1 Plan for Next Time</h3>
Excuses, changes of environment or routine, and unexpected events are part of life and take us out of our normal schedule, which means we have to learn how to navigate these situations. 
When you come across a new challenge or situation and stray from your normal path, bringing awareness to this helps you identify how you might handle things differently next time, so you can plan ahead if you’re faced in that situation again. 
To do this, write down your answers to these questions:
<ol>
<li style="font-weight: 400;">What caused you to break your habit?</li>
<li style="font-weight: 400;">How did you feel after, looking back on your decision?</li>
<li style="font-weight: 400;">And how you might handle things differently next time? </li>
</ol>
For example, let’s say you go to a workout class three days a week in the mornings. But one day you decided to skip your workout because you felt like you just wanted to stay in bed that morning. 
I totally get that! — let’s be completely honest, in the very first moments of waking up, I don’t think anyone actually wants to get out of the warm, cozy bed to go to do anything. 
So if that happened to you, what could you do differently next time? How could you plan ahead for those mornings where you really don’t feel like getting out of bed to protect yourself from making a last-minute excuse?
Planning ahead is such an important strategy for not making last-minute decisions and instead, making choices ahead of time when you have a clear mind and you’re focused on your long-term vision.
<h3>Get Back to Your Habit as Soon as Possible</h3>
The second strategy is to get back to the habit you’re trying to create as soon as possible. 
For most of us, that can mentally be tricky, because we have this idea that if we’ve already made a mistake with our habits, we need to start over again tomorrow, next week, or next month. 
One way to get over this mental block and get back on track quicker is to look at your day in 5 sections: morning, lunch, afternoon, dinner, evening. 
If you break a habit in one of these parts of your day, you get back on track during the next one. 
This little mental switch can help you look at these different parts of your day as a way to get back on track rather than feeling as if you’ve ruined an entire day or entire week simply because you had a misstep. 
It also helps you take positive action sooner. If you skip your morning workout, but then had a nutritious lunch with a 10-minute mindfulness practice, you’ve put yourself back in a winning position where you feel aligned with your goals, and instantly create more forward momentum for yourself. 
Having a two-minute check-in with yourself at these 5 different points of the day can help you break your day into mini-wins and be more consistent overall. 
So if you’re ready to put this into practice, <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">grab my guide for creating healthy habits with ease</a>, where I’ll walk you through my process along with journal prompts for navigating these situations.
The post <a rel="nofollow" href="https://nutritionstripped.com/unintentionally-break-your-healthy-habit/">2 Strategies to Use When You Unintentionally Break Your Healthy Habit</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
from Nutrition Stripped https://ift.tt/2VbxRtu

2 Strategies to Use When You Unintentionally Break Your Healthy Habit

We’ve all been there. We’ve been doing really well with following our healthy habits… and then an excuse pops up or something causes us to break from that habit, or just life happens and we get thrown…

15 Apr 2020

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