Beauty-Health

Convincing Your Family to Follow a Plant-Based Diet

By making the decision to start following a plant-based lifestyle, you’re taking total control of your health and well-being. A diet that’s rich in plant-sourced foods can increase your energy, boost your immune system, reduce your risk for developing chronic conditions and much more. Ultimately, shaping up your eating habits promotes longevity, allowing you to live the fulfilling life God intended for you all along.
While a lifestyle adjustment like switching to a plant-based diet can be incredibly beneficial, it can be difficult if you’re surrounded by individuals who still follow the Standard American Diet. Encouraging your family to change their ways and honor these new-and-improved eating habits can not only help you stick to your goals, but it’ll also enhance their health. Here are a few ways you can convince the ones you love to take total control of their wellness and follow a plant-based lifestyle like the Hallelujah Diet:
Lead by Example 
Start by sharing the wealth of knowledge you’ve acquired about how harmful the SAD is. We have written many articles in the past about how unhealthy eating can lead to diabetes, heart disease, obesity and more. Plus, we provide an <a href="https://shop.myhdiet.com/">abundance of books</a> that can attest to how hazardous a diet loaded with refined sugars and saturated fats can be. Your family members might be shocked and uncertain about these facts, but it’s important that they understand what they’re doing to their bodies when they fill themselves with bad choices like fast food burgers and French fries.
Show them our <a href="https://www.myhdiet.com/hallelujah-diet-get-started-guide/">Get Started Guide</a>. It’s a meal plan that teaches Hallelujah Diet beginners how easy it is to replace some of those unhealthy foods with nutritious options.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Teach your family members everything you know about the Standard American Diet." class="inlineImage" height="auto" id="14130945" src="https://pictures.brafton.com/x_0_0_0_14130945_800.jpg" width="100%" />Teach your family everything you know about the Standard American Diet.</figure>
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Introduce Them to Your Favorite Supplements 
While plant-based living starts with making adjustments to your eating habits, we highly recommend Hallelujah Diet followers incorporate beneficial supplements into their lifestyle, too. Talk to your family about some of your favorite vitamins and how these supplements complement the diet so well.
Then, show them our <a href="https://shop.myhdiet.com/get-started-kit.html">Get Started Kit</a>. Along with two of our best-selling supplements, BarleyMax and Fiber Cleanse, this package contains the Get Started Guide, a meal plan recipe book and a DVD set created by our own Paul and Ann Malkmus, who provide tips and tricks for incorporating plant-based eating into a busy schedule.
Provide Delicious Meals 
When you first introduce the idea of eating only plant-based products, your family might be turned off by the thought. This is especially difficult for those who have based the majority of their meals around meat and dairy products for most of their lives. Instead of simply talking about how delicious and beneficial plant-based eating it, prepare some of your favorite dishes for them to see how they react. It’s surprising how many people underestimate the rich, bold flavors of fresh fruits and vegetables.
After dishing out a few of your favorite plant-based meals, show your family members our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/">database of recipes</a>. The variety of breakfast, lunch, dinner, snack, dessert and beverage recipes prove just how versatile – not bland and unsatisfying – the Hallelujah Diet can be.
The road to convincing your family to follow the Hallelujah Diet won’t necessarily be smooth and steady. Continue introducing them to new delicious plant-based recipes and encourage them to subscribe to our daily blogs. We provide an abundance of tips and tricks for healthy eating, plus plenty of vital information about how harmful the Standard American Diet and other unhealthy eating habits can be.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/science_of_her/convincing-your-family-to-follow-a-plant-based-diet">Convincing Your Family to Follow a Plant-Based Diet</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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Convincing Your Family to Follow a Plant-Based Diet

By making the decision to start following a plant-based lifestyle, you’re taking total control of your health and well-being. A diet that...

How to Gain Weight the Healthy Way

Mindless Eating? Here are 6 Things That Cause It

Have you ever found yourself eating without really thinking about eating? This is mindless eating. 
<blockquote>
Mindless eating is when you’re disconnected from experiencing your food and your body, making it difficult for you to enjoy what you’re eating and tune into your body to know when you’re satisfied and satieted. 
</blockquote>
We’ve all done it before.
Maybe we’re eating while watching TV or grazing on food all afternoon. 
We’re busy people, so we’re not always going to be 100 percent mindful every single time we’re eating, but the problem with mindless eating is that it can lead to several unwanted results. From binge eating episodes to feeling overly full, causing digestive upset, and even regret and guilt,  mindless eating never serves us well. 
In this article, we’re exploring the common reasons you may find yourself mindlessly eating so you can overcome them. 
<h2>6 Most Common Causes of Mindless Eating</h2>
Better understanding exactly what leads you to eat mindlessly can help you better recognize when it’s happening and also take steps to prevent it. 
<h3>1. Eating for Comfort</h3>
Food tastes good, therefore food makes us happy, right? Well, this unfortunately can be a slippery slope. 
Food is delicious and enjoyable, and because of that, it’s meant to be enjoyed! But, what we don’t want to do is start to look to food as a means of comfort, or as a coping mechanism to help deal with other parts of our lives that are not enjoyable. 
When someone is <a href="https://nutritionstripped.com/emotional-eating/">eating for comfort</a>, they’re generally looking to food to remove a previous sensation, and replace it with joy. 
For example, let’s say you’re feeling super stressed out after work. Maybe you can’t quite shake that anxious feeling once you get home, so you reach for your favorite chocolate cake because you know cake always tastes good and will help you forget the stress you were feeling. 
This causes mindless eating. 
You’re not eating the cake because you simply want to eat the cake, savor every bit and enjoy it for exactly what it is! Instead, you’re looking to the cake for comfort, for an escape. This can also happen as a result of almost any heightened emotion — from sadness to anger or even frustration.
<h3>2. Environmental Cues</h3>
Are there any particular places you go to that evoke a specific craving? 
One of the most common ones I hear about is the movie theatre. When you get to the movie theatre, do you immediately want a bag of popcorn? Or maybe it’s your favorite candy? 
Now simply wanting to enjoy a food item is nothing to be ashamed of by any means! Food is meant to be both nourishing and enjoyable, that’s a part of our philosophy here at Nutrition Stripped. 
But the mindlessness comes into play here when we want the food item despite a lack of hunger. If we’re totally full and simply eating as a result of an environmental cue, we aren’t able to listen to our hunger and satiety cues to guide how much we eat and when. We’re simply eating to eat. 
This often leads to an overconsumption of food which leaves us feeling super full, bloated, and possibly somewhat regretful after having eaten more than we had intended to. 
Another common example of environmental cues can often be found in <a href="https://nutritionstripped.com/social-eating-situations/">social eating situations</a>. In many of these situations, there is often food that’s put out on display for grazing, such as bowls of chips or a charcuterie board. This could simply cause you to want certain foods that you normally wouldn’t say were the most satisfying to you. It can also lead you to overindulge because you’re grabbing something everytime you walk by or because it’s sitting right in front of you the whole night. 
<h3><img alt="" class="alignnone size-full wp-image-72188" height="2560" loading="lazy" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/08/garden-roasted-salsa-vegan-dip-nutrition-stripped-09-600x900.jpg 600w" width="1707" /></h3>
<h3>3. Distractions </h3>
Distractions are another common cause of mindless eating. Everything from scrolling Instagram to watching TV or working as you eat is a distraction from your experience with food. 
When you’re distracted eating, it’s more challenging to feel satisfied with what you’re eating because you’re not really paying attention to the taste and texture of the food. 
Think about it — have you ever been curled up on the couch watching Netflix with a big bowl of chips? Before you know it, you ate much more than you likely would have if  you were sitting down at the table and paying attention to what you were eating.
Now, it’s important to know sometimes its totally okay to do that! Sometimes all we want is a good Netflix night and to eat some chips while we watch. But, if this is part of your regular daily routine, that’s when you would want to work on replacing that habit. 
<h3>4. Mindless Eating as a Result of Peer Pressure </h3>
Everyone has that friend or family member, “No you absolutely have to try this, it’s so good!”, “I know you said you don’t want any, but please just have some with me!”. 
Sound familiar to anyone? 
When we aren’t really hungry for food, or we don’t really enjoy the food item, but we eat it anyway, we’re mindlessly eating. 
We’re once again, eating to simply eat. We’re not thinking about how delicious the food tastes, how it makes us feel, or how it smells, we’re instead eating because someone told us to. 
<h3>5. Boredom</h3>
Now this one is very similar to eating for comfort, but it’s more habit-driven than anything else. 
Our habits allow us to function on autopilot when needed so we can complete daily tasks with ease. This is the great part about habits! But what they also do, is sometimes cause us to act without intention, or mindlessly, when we’re around food. 
For example, let’s say when you were growing up, you would always head over to the kitchen when you were done with your homework and not playing or doing any specific. You were bored! You got into the habit of rummaging around the pantry and grabbing whatever was there. 
Well, now, whenever you’re bored, your brain may immediately go-to food. A habit was formed. 
Once again, we’re not eating because we’re hungry and want to mindfully experience the food item, we’re eating to fulfill a different need that it, unfortunately, cannot truly fulfill.  
<h3>6. Eating Schedules Cause Mindless Eating</h3>
Clients so often come to me with a particular eating schedule they must stick to. 
They eat breakfast, lunch, and dinner at a certain time every single day. Why you might ask? Well, because they thought they were supposed to. 
What happens here, is we’re intentionally ignoring our hunger and satiety cues once again. Instead of listening to the body and responding accordingly, we’re forcing the body to eat when we believe we’re supposed to. When we’re not checking in with how the food makes us feel, we’re mindlessly eating once again. 
<h2><img alt="" class="alignnone wp-image-61434 size-full" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/04/Chocolate-Pancake-Berry-Spongecake-dutchbaby-glutenfree-vegetarian-nutritionstripped6-600x900.jpg 600w" width="2700" /></h2>
<h2>How To Stop Eating Mindlessly </h2>
Now we know what causes mindless eating. So how do we stop? 
Well, first we want to become aware of our individual triggers. Do you often look to food for comfort? Succumb to peer pressure? Adhere to an eating schedule? Or maybe get influenced by boredom or your environment? 
Once you’re aware of what frequently causes you to eat mindlessly, you can actively work to break those habits and build more positive, new ones. Inside our <a href="https://members.nutritionstripped.com/guide">free guide</a>, we share the simple yet effective tools you can start using at your next meal to experience more balance with your food choices today, plus the steps to maintain balanced eating habits for life.
<h3>Practice Mindful Eating</h3>
You can also learn to intentionally practice mindful eating. This is what we teach all of our members and clients to do in order to reach their individual goals. Moving away from mindless eating and into the world of mindful eating allows you to take control of your life and your wellness goals.
If this is a skill you’d like to develop but aren’t quite sure what the right next step would be for you, sign up for a free <a href="http://nutritionstripped.com/services">Discovery Call</a> with one of our dietitians! You’ll be able to discuss your pain points, goals, and aspirations to determine what you should do next. 
The post <a rel="nofollow" href="https://nutritionstripped.com/mindless-eating/">Mindless Eating? Here are 6 Things That Cause It</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.
 
 
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Mindless Eating? Here are 6 Things That Cause It

Have you ever found yourself eating without really thinking about eating? This is mindless eating. Mindless eating is when you’re discon...

New Data “Reveals” the Three Secrets to Longevity

The key to longevity lies within each and every one of us. Gifted with miraculous self-healing bodies from God – when we take care of them – we as human beings have the ability to live long, healthy lives.
Beginning in the Garden of Eden, the human body was granted the power <a href="https://www.myhdiet.com/healthnews/rev-malkmus/never-get-sick-again-heres-how-2016/" target="_blank" rel="noopener noreferrer">to protect and heal itself</a>, according to the Rev. Malkmus. By His design, the body has great potential when it is taken care of and fueled by the plants of the earth. Following a predominantly raw, plant-based diet, consuming purified water, adding a few dietary supplements to your nutrition and incorporating regular exercise to your daily routine are the best ways to ensure a life of good health.
The Big Revelation 
Reaffirming the notion that physical activity leads to a longer life, a major study conducted by researchers at the University of Edinburgh points to two other keys for longevity, reported Newsmax. Though hardly a secret, eliminating smoking from one’s life can greatly increase his or her life expectancy. The report concluded that habitual smoking of a pack per day throughout one’s life could take off as many as seven years. In addition to cutting out addictive habits including smoking and engaging in physical activity on a regular basis, the study revealed that education is an important factor when it comes to an increased lifespan.
Researchers chose to focus on determining longevity factors through genetics, analyzing 600,000 people from 25 different nations. The genetic information of each individual was reviewed next to the same information from each of their parents.
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<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Researchers studied DNA of participants to determine how genetics impact longevity. " class="inlineImage" height="auto" id="14090146" src="https://pictures.brafton.com/x_0_0_0_14090146_800.jpg" width="100%" />Researchers studied DNA of participants to determine how genetics impact longevity.</figure>
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As Science Daily explained, the study was able to determine what impact and to what extent genes have on life expectancy. This was possible as participants had 50 percent of the same genetic information as their mother and father. Study results revealed that for every year spent studying or educating oneself beyond highschool, nearly one year is added on to life expectancy. People who are accepting of new places and experiences are also more likely to have an increased lifespan, according to the study.
Education and Longevity 
The notion that education can help to increase lifespan isn’t new. Each finding merely builds on the previous. In 2012 researchers of a study published in the journal Health Affairs revealed strong results on the connection between the two.
“The lifelong relationships of education and its [correlation] with health and longevity are striking,” wrote the researchers.
Providing access to the necessary tools and material, education enables people to make healthy lifestyle choices and better manage sickness and chronic illness, according to U.S. News & World Report. By being able to make the right choices for nutrition, physical activity, health and disease, people are more likely to lead longer lives. The researchers from the aforementioned study also highlighted how education can better help individuals manage stress.
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<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Lifelong education is the key to longevity." class="inlineImage" height="auto" id="14131232" src="https://pictures.brafton.com/x_0_0_0_14131232_800.jpg" width="100%" />Lifelong education is the key to longevity.</figure>
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Demonstrating just how important education is to longevity, the study revealed the disparities across race and ethnicities. And rather than improving, the differences in life expectancies have only continued to increase over time.
At Hallelujah Acres, education is the cornerstone of the Hallelujah Diet. From the daily health news blogs and <a href="https://shop.myhdiet.com/webinars/" target="_blank" rel="noopener noreferrer">monthly webinars</a> to our ever-growing library of books written by our leading Hallelujah Diet team, the goal for us and for our followers is constant learning and growing. The journey toward a healthy lifestyle and living a primarily raw, plant-based diet requires continuous education and exploration.
While this new report may have revealed the three “secrets” to longevity, you can find them right here at Hallelujah Acres. Through a primarily raw, plant-based diet, regular exercise, proper supplemental nutrition and lifelong education, you can gain the key to longevity.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/new-data-reveals-the-three-secrets-to-longevity">New Data “Reveals” the Three Secrets to Longevity</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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New Data “Reveals” the Three Secrets to Longevity

The key to longevity lies within each and every one of us. Gifted with miraculous self-healing bodies from God – when we take care of the...

Make Your Microbiome Work For You

Article by Dr. Michael Donaldson
The importance of microbial balance in the gut has been the subject of intense investigation since the time of Élie Metchnikoff, the Russian microbiologist who shared the 1908 Nobel Prize in Medicine & Physiology with Paul Ehrlich for the discovery of phagocytosis. In his later years at the Pasteur Institute in Paris Élie Metchnikoff focused on longevity, looking for factors that promoted longevity. He examined cultures with higher numbers of centenarians, looking for their keys to health and longevity. Soured, cultured milk was highly regarded among the Georgians of the Caucasus Mountain region of Europe. He promoted the use of these bacteria-laden drinks, and thus became the grandfather of the modern probiotic movement. Our modern understanding of the importance of microbial balance in the gut got its start back under the microscope of Élie Metchnikoff.
<img alt="" class="aligncenter size-medium wp-image-118681" height="300" sizes="(max-width: 245px) 100vw, 245px" src="https://www.myhdiet.com/wp-content/uploads/2021/08/Microbiome-blog-Elie-Metchnikoff-245x300.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2021/08/Microbiome-blog-Elie-Metchnikoff-245x300.jpg 245w, https://www.myhdiet.com/wp-content/uploads/2021/08/Microbiome-blog-Elie-Metchnikoff-102x125.jpg 102w, https://www.myhdiet.com/wp-content/uploads/2021/08/Microbiome-blog-Elie-Metchnikoff-61x75.jpg 61w, https://www.myhdiet.com/wp-content/uploads/2021/08/Microbiome-blog-Elie-Metchnikoff.jpg 448w" width="245" />
To this day we are finding out more and more about the importance of the balance of microbes in the gut. We are able to classify the bacteria much more carefully now, with modern genetic sequencing. With about ten times more bacteria in our gut than we have cells in our body, you literally could say there is more of them than there is of us.
Some things remain very confusing about microbiome research, but a few things have become very clear. First, the balance of microbes that grow in your gut depend on what you feed them [1]. If you feed them a diet heavy in animal fat and high in animal protein you will have bugs that survive bile and are particularly good at breaking down excess amino acids. This metabolism yields smelly and toxic by-products containing ammonia and sulfur that are detrimental to the human frame. If you feed your gut microbes a lot of fiber and complex carbohydrate (not the white bread kind), you will get more bacteria that breakdown these foods and yield branched chain amino acids and short chain fatty acids, which fuel the cells of the colon wall and much more.
A second concept has also become clear. Long-term balance of your gut microbiome is fairly stable. Short term studies supplementing fiber or probiotics don’t change the balance very much [2]. If you stop the fiber or stop the probiotic, your microbiome goes back to the state it was in before you began the supplement. You can change your long-term balance of your gut microbiome by changing your diet and lifestyle permanently. Permanent changes get permanent results.
A third clear point is that the microbiome is not to be neglected in understanding health and disease [3]. Several lines of investigation have given us clues into understanding how important the microbiome really is. Fecal transplant experiments, as gross as they seem, actually have had some positive benefits. Benefits for autism [4], infections of Clostridioides difficile, obesity, ulcerative colitis [5] and metabolic syndrome have all been seen with fecal transplant experiments [6]. However, the results were somewhat transient, so this experimental method is not a permanent solution either. However, it does show that changing the microbiome is a big key to getting results.
Another line of investigation that has shown the power of the microbiome is with metformin, the oral diabetic drug. Its exact mechanism of action hasn’t been elucidated, and now it appears metformin works by changing the microbiome. These changes are what actually affect blood sugar control, not some direct effect of metformin itself. When fecal transplants from people taking metformin were given to germ-free mice, a benefit in lowered blood sugar was demonstrated in the mice, even though they didn’t take any metformin themselves [7].
The microbiome has also been shown to help predict blood glucose response to foods. Blood sugar response to foods varies a lot between different people, and formulas and indexes don’t predict individual responses well at all. The glycemic index is based on averages from experiments on several people. An Israeli study of 800 people predicted blood sugar control much better when they included gut microbiota as one of the factors in their formula. Then the formula was tried on 100 new people. Using the formula to create a personalized diet for each person the researchers were able to successfully lower the blood sugar response to meals in the new group [8]. It even worked on American in the Midwest once the abundances of Prevotella (fiber-loving bacteria) and Bacteroides (fat and protein loving bacteria) were taken into account [9].
What can we take away from these data? Pay attention to your microbiome. It is important. How to do that? While taking a probiotic is helpful, especially after taking antibiotics, it can’t be your only strategy. You need fiber, and lots of it. The beneficial bacteria that protect your gut from disease-causing bacteria and produce vitamins and short chain fatty acids for you, live on fiber. You need to include a variety of rich sources of fiber in your diet. A whole-foods plant-based diet, or the Hallelujah Diet, or some variation of these diets provide about 60 grams of fiber for 2,000 calories. Much of this fiber comes from fresh, raw produce, which already is seeded with beneficial bacteria. This dietary pattern will grow a healthy microbiome in most people most of the time.
It turns out that Élie Metchnikoff was on the right path, along with many others who have since advocated cultured foods and fiber to improve health and longevity. While we don’t advocate cultured dairy products, we do think quite highly of sauerkraut and other fermented vegetables. Check out Melody Hord’s “<a href="https://shop.myhdiet.com/webinar-powerupproduce">Power Up Your Produce</a>” webinar on this topic for ideas of how to incorporate more of these beneficial foods into your diet today.
<h3>References</h3>
<ol>
<li>Dahl WJ, Rivero Mendoza D, Lambert JM (2020) Diet, nutrients and the microbiome. Prog Mol Biol Transl Sci 171:237–263. <a href="https://doi.org/10.1016/bs.pmbts.2020.04.006">https://doi.org/10.1016/bs.pmbts.2020.04.006</a></li>
<li>Wu GD, Chen J, Hoffmann C, Bittinger K, Chen Y-Y, et al (2011) Linking long-term dietary patterns with gut microbial enterotypes. Science 334:105–108. <a href="https://science.sciencemag.org/content/334/6052/105">https://science.sciencemag.org/content/334/6052/105</a></li>
<li>Hills R, Pontefract B, Mishcon H, Black C, Sutton S, et al (2019) Gut Microbiome: Profound Implications for Diet and Disease. Nutrients 11:1613. <a href="https://www.mdpi.com/2072-6643/11/7/1613">https://www.mdpi.com/2072-6643/11/7/1613</a></li>
<li>Kang D-W, Adams JB, Gregory AC, Borody T, Chittick L, et al (2017) Microbiota Transfer Therapy alters gut ecosystem and improves gastrointestinal and autism symptoms: an open-label study. Microbiome 5:10. <a href="https://doi.org/10.1186/s40168-016-0225-7">https://doi.org/10.1186/s40168-016-0225-7</a></li>
<li>Costello SP, Hughes PA, Waters O, Bryant RV, Vincent AD, et al (2019) Effect of Fecal Microbiota Transplantation on 8-Week Remission in Patients With Ulcerative Colitis: A Randomized Clinical Trial. JAMA 321:156–164. <a ref="https://jamanetwork.com/journals/jama/fullarticle/2720727">https://jamanetwork.com/journals/jama/fullarticle/2720727</a></li>
<li>Choi HH, Cho Y-S (2016) Fecal Microbiota Transplantation: Current Applications, Effectiveness, and Future Perspectives. Clin Endosc 49:257–265. <a href="https://doi.org/10.5946/ce.2015.117">https://doi.org/10.5946/ce.2015.117</a></li>
<li>Wu H, Esteve E, Tremaroli V, Khan MT, Caesar R, et al (2017) Metformin alters the gut microbiome of individuals with treatment-naive type 2 diabetes, contributing to the therapeutic effects of the drug. Nat Med 23:850–858. <a href="https://www.nature.com/articles/nm.4345">https://www.nature.com/articles/nm.4345</a></li>
<li>Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, et al (2015) Personalized Nutrition by Prediction of Glycemic Responses. Cell 163:1079–1094. <a href="https://www.cell.com/cell/abstract/S0092-8674(15)01481-6">https://www.cell.com/cell/abstract/S0092-8674(15)01481-6</a></li>
<li>Mendes-Soares H, Raveh-Sadka T, Azulay S, Ben-Shlomo Y, Cohen Y, et al (2019) Model of personalized postprandial glycemic response to food developed for an Israeli cohort predicts responses in Midwestern American individuals. Am J Clin Nutr 110:63–75. <a href="https://academic.oup.com/ajcn/article/110/1/63/5490305">https://academic.oup.com/ajcn/article/110/1/63/5490305</a></li>
</ol>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/make-your-microbiome-work-for-you">Make Your Microbiome Work For You</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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Make Your Microbiome Work For You

Article by Dr. Michael Donaldson The importance of microbial balance in the gut has been the subject of intense investigation since the tim...

How to Create a Meditation Space in Your Home

Creating a dedicated meditation space in your home is a supportive way to make you more likely to develop a daily meditation practice. 
From reducing levels of stress, anxiety, depression, physical pain, heart rate, and high blood pressure to increase and enhancing emotional health, attention span, immune function, brain functioning, mental clarity, mental focus, a sense of calm, and sleep, the long list of health <a href="https://nutritionstripped.com/the-science-of-meditation/">benefits of meditation</a> is evergrowing. 
It’s one of the simplest practices you can do for your health and since it can have such a big impact on your eating habits, we encourage all of our clients to develop the practice. 
When you’re first getting started, it can be challenging to get into the meditative state, especially if your surrounding environment isn’t providing a calm, serene atmosphere, but with a few simple steps, you can have a mediation area that supports you in developing the habit. 
<h2>What to Include In Your Meditation Space </h2>
Here’s the thing, meditation and your unique practice can and should happen wherever you are! As in, you don’t need to dedicate an entire room or special space to meditation, because meditation can be found in so many ways throughout your day. I know it would be dreamy for all of us to have an extra room in our apartments or homes that’s dedicated to meditation, that’s not normally the case and you don’t need a dedicated room. 
However, we know we’re creatures of habit and that our environment impacts the behaviors we engage in, which is why it’s ideal and most supportive to have a special space for your practice.
Your mediation area can be a corner, nook, a room that you don’t use often, or anything else that works for you! Once you have a spot in mind, add these tools that will help you make it feel like a peaceful space that you’ll look forward to visiting daily. 
<h3>1.  Comfortable Meditation Cushion</h3>
Sitting still can be challenging, especially if you’re just starting your mindfulness journey and if you’re a dedicated meditator, you know how important it is to be comfortable. Having a comfortable place to sit that’s dedicated to your meditation is key. 
I love the <a href="https://www.shareasale.com/m-pr.cfm?merchantID=68778&userID=1286250&productID=1193150411">Avocado Mattress Meditation Pillow</a> because it’s green and organic vegan materials and features a buckwheat fill, which creates a firm but comfortable base that adjusts to your unique body. 
I’ve been a long-time customer and fan of <a href="https://www.shareasale.com/m-pr.cfm?merchantID=68778&userID=1286250&productID=1193150411">Avocado Mattress</a> because they’re committed to making products that are both high-quality and also better for your health, farmers, and the planet, which is so important to our wellbeing. 
<img alt="" class="alignnone size-full wp-image-73004" height="2560" loading="lazy" sizes="(max-width: 1920px) 100vw, 1920px" src="https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-scaled.jpeg" srcset="https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-scaled.jpeg 1920w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-225x300.jpeg 225w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-768x1024.jpeg 768w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-1152x1536.jpeg 1152w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-1536x2048.jpeg 1536w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-762x1016.jpeg 762w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-606x808.jpeg 606w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-75x100.jpeg 75w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-113x150.jpeg 113w, https://nutritionstripped.com/wp-content/uploads/2021/08/457EA905-4E2F-4502-83EC-4A2F2B280A0A-600x800.jpeg 600w" width="1920" />
<h3>2. Journal </h3>
I can’t recommend journaling enough because it’s one of the most powerful tools I teach in my Mindful Nutrition Method.
You can use a <a href="https://nutritionstripped.com/product/health-is-a-daily-practice-journal/">journal</a> to support you in many different ways from food journals (i.e. what you ate, when, how does it make you feel, what was your hunger like, cravings, digestion issues, emotional health around the meal, etc.), to journaling about stress from the day as a way to reflect, to journaling about what you’re grateful for each morning, etc.<img alt="" class="alignnone size-full wp-image-73003" src="https://nutritionstripped.com/wp-content/uploads/2021/08/IMG_2056.heic" />
Physical journaling with pen and paper has been shown to help increase cognitive function and information retention rather than using a digital one – so try the old fashion way and check-in with yourself. 
After your mediation practice, take a couple of minutes to write and reflect on how you’re feeling, what came up during the practice, and your intention for your day (or the next day if you’re meditating at night). This moment of mindfulness after a meditation practice guides you in tuning into your mind and body more and can help you deepen your practice. 
<h3>3. Meditation Books to Support You</h3>
If you’re learning how to meditate or exploring different mindfulness practices, having a few books that you can easily pick up and find a little bit of guidance and inspiration for where to start can be really helpful.
A few of my favorite books that can support your mindfulness journey include: 
<ul>
<li><a href="https://www.amazon.com/gp/product/0399582711/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=0399582711&linkId=c9afe190fddc92e61ff040a16af75c01">How to Breathe by Ashley Neese</a> </li>
<li><a href="https://www.amazon.com/gp/product/0807012394/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=0807012394&linkId=cddef61b5d85983113f09f7bab69f04b">The Miracle of Mindfulness: An Introduction to the Practice of Meditation</a></li>
<li><a href="https://www.amazon.com/gp/product/0062265431/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=0062265431&linkId=a9cab807cc17ec0d3ef2cd8a42e3c87b">10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works by Dan Harris</a></li>
</ul>
<h3>4. Atmosphere Enhancers </h3>
If you want to make your meditation area feel really special while also supporting you with entering a very peaceful state of mind, you can add some enhancers. These aren’t necessary to start meditating, but they can help make the experience more enjoyable which helps you build consistency. 
Scents
I love how a calming scent can put me into a more state of mind that’s more relaxed for meditation, so you may also find that an <a href="http://bit.ly/2zpAf7b">essential oil diffuser</a>, room spray, or <a href="https://www.amazon.com/gp/product/B07TDMH8CY/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B07TDMH8CY&linkId=3de55a6ec8aec81ab338abdfff8f6c79">incense</a> may be helpful for you as well. Just be mindful to purchase non-toxic 
Sounds 
I also enjoy having a <a href="https://www.amazon.com/gp/product/B00JTQMWE8/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00JTQMWE8&linkId=29abe36689821b75408d6230973fb353">singing bowl</a> nearby as part of my practice. Having an element of sound is a beautiful way to deepen your experience, I really enjoy starting and ending my meditation session with a sound session.
Nature
I now have a dedicated meditation room in our home that has beautiful windows looking out into nature. I also keep plenty of plants in the room to create a spa-like relaxing retreat. Whether you have a window you can sit near or picking up a few plants to keep nearby, having a bit of nature is shown to reduce stress. 
<h2>Creating Your Meditation Space </h2>
Each of our meditation spaces will look unique depending on our wants, needs, and space. The key is that you uncover what setup would make you feel drawn to go to that space every day to cultivate your mediation practice. 
Now that you have a few ideas for what you can include, commit to setting up your meditation space this week!
<img alt="⭐" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.1.0/72x72/2b50.png" style="height: 1em; max-height: 1em;" /> Key Takeaway: Building a unique mindful meditation practice is one of the best free things you can do to support your wellbeing.
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How to Create a Meditation Space in Your Home

Creating a dedicated meditation space in your home is a supportive way to make you more likely to develop a daily meditation practice. Fro...

Best Plant-Based Foods to Eat During Your Pregnancy

While you might be inclined to satisfy all of the unhealthy cravings that come with pregnancy, it’s in your best interest to follow a wholesome, well-balanced diet. Bad eating habits can lead to excess weight gain – exceeding the amount recommended by your doctor, of course – which can then lead to gestational diabetes. While this condition is certainly manageable, it increases the risk of multiple complications in your pregnancy. You may develop low blood sugar and Type 2 diabetes later in life, and your baby may be born prematurely, overweight or with respiratory distress syndrome, according to the Mayo Clinic.
The easiest way to ensure your baby develops properly is to follow a healthful diet throughout the gestational period. Here are seven foods we highly recommend eating during your pregnancy, plus fun and delicious ways to prepare them with some of our favorite Hallelujah Diet recipe suggestions:
1. Beans 
According to Baby Center, beans are loaded with protein, iron, folate, potassium and magnesium, all nutrients that are critical for a healthy pregnancy. Beans are also an excellent source of fiber, which can help you avoid constipation and hemorrhoids that are common symptoms of pregnancy.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-garbanzo-bean-hummus/">Raw Garbanzo Bean Hummus</a>.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
“Sweet potatoes are a great source of fiber.”
</div>
2. Sweet Potatoes 
Just like carrots, sweet potatoes are rich in beta-carotene, which converts into vitamin A in the body. This vitamin is essential for bodily growth and fetal development in your baby. Sweet potatoes are another great source of fiber, reducing your chance of experiencing the harsh bowel-related symptoms that could occur during your pregnancy.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-sweet-potato-soup/">Raw Sweet Potato Soup</a>.
3. Avocados 
Loaded with B vitamins, vitamin K, E and C, potassium, copper and monounsaturated fatty acids, eating avocados during your pregnancy can help with the development of the baby’s skin, brain and tissues. Additionally, the potassium can help relieve cramps, which can be a common symptom of pregnancy.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/avocado-supreme-sandwich/">Avocado Supreme Sandwich</a>.
4. Whole Grains 
Unlike refined grains, whole grains are rich in beneficial nutrients like fiber, B vitamins and magnesium, all of which are important for pregnant women. They’re also packed with calories, which can ensure you’re eating your recommended daily requirements to nourish you and your baby.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/whole-grain-blueberry-pancakes/">Whole Grain Blueberry Pancakes</a>.
5. Nuts 
Nuts are an excellent source of protein, especially for someone who is following a primarily raw, plant-based eating regimen like the Hallelujah Diet during pregnancy. Specifically, walnuts are especially beneficial, as they’re loaded with fiber and omega-3 fatty acids.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-nut-loaf/">Raw Nut Loaf</a>.
6. Dark Leafy Greens 
Loaded with nutrients like vitamins A, C, K and folate, it’s no surprise why they call dark leafy greens a superfood. Options like spinach, kale and Swiss chard make delicious, fulfilling choices and are beneficial for you and your baby.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/kale-avocado-and-lemon-green-smoothie/">Kale, Avocado and Lemon Green Smoothie</a>.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Add more dark leafy greens to your diet." class="inlineImage" height="auto" id="14113685" src="https://pictures.brafton.com/x_0_0_0_14113685_800.jpg" width="100%" />Add more dark leafy greens to your diet while you’re pregnant.</figure>
</div>
7. Berries 
Berries contain lots of water, fiber, vitamin C and plant compounds that can promote optimal skin health and immune function while you’re carrying a baby. Plus, they’re low in terms of glycemic index value, making berries the perfect sweet treat without spiking your blood sugar to harmful levels.
Recipe: Try our <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-organic-blueberry-pie/">Raw Organic Blueberry Pie</a>.
Consider The Hallelujah Diet Through Pregnancy and Beyond 
Following a plant-based diet during pregnancy is key to optimal nutrition for you and your baby without worrying about the potential harm caused by meat and dairy products. If you want to ensure all of your produce is healthy and safe, Olin Idol suggested taking up gardening in his book “Pregnancy, Children and The Hallelujah Diet.”
“Having your own garden is one of the best ways to ensure your foods are chemical free and nutrient dense,” Idol wrote. “For those who cannot or who choose not to maintain a garden, it is important to consume as much local organically grown produce as possible when in season. In this age, when commercial farming has depleted many of the minerals from its soil, it is important that we consume a wide variety of raw foods, preferably grown from various parts of the country and as fresh as possible to ensure sufficient intake of nutrients.”
For more information on vitamins and nutrients you should prioritize during your pregnancy and after giving birth, refer to Idol’s book “<a href="https://shop.myhdiet.com/pregnancy-children-and-the-hallelujah-diet.html">Pregnancy, Children and The Hallelujah Diet</a>” and our Science of Her blog every Wednesday.
Also, look through our free <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/">database of recipes</a> for a variety of ways to eat these beneficial foods during your pregnancy and beyond.
<a href="https://shop.myhdiet.com/advanced-superfood-greens-and-vegetable-berry.html"><img class="inlineImage" height="auto" id="14136352" src="http://pictures.brafton.com/x_0_0_0_14136352_800.jpg" width="100%" /></a>
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Best Plant-Based Foods to Eat During Your Pregnancy

While you might be inclined to satisfy all of the unhealthy cravings that come with pregnancy, it’s in your best interest to follow a who...

Back-to-School Lunch-Packing Tips

Why Fiber is Important to Eat With Each Meal

You likely have heard that you should be eating plenty of fiber-rich foods, but you may wondering why fiber is important. 
Fiber plays many roles in your health, especially your digestive and gut health. 
When you’re preparing your meals, ensuring that you have plenty of fiber-rich foods on your plate will ensure that you’re supporting your digestion, preventing blood sugar spikes that can leave you feeling less than your best, and ensuring that you’ll feel nice and full for a longer amount of time. 
Read on to explore why it’s so important and how you can make sure you’re getting plenty of fiber at each meal. 
<h2>Why Fiber is Important to Consume Daily</h2>
Fiber, or called dietary fiber, is a plant-based carbohydrate that can’t be broken down into sugar molecules. Fiber is found in whole plant-based foods and acts like a broom that’s gently brushing out your intestines. 
<h4>Supports Stable Blood Sugar Levels </h4>
There are many health benefits to eating enough fiber, particularly with our digestive system. Fiber acts to slow the rate of digestion, which can slow the rate of sugar being absorbed in the bloodstream, creating a vehicle for stabilizing blood sugars.
Eating whole foods rich in fiber, like vegetables, fruits, and whole grains which are also good sources of carbohydrates, will prevent <a href="https://nutritionstripped.com/blood-sugar-spikes/">blood sugar spikes</a>, which can make you feel less than your best and also contribute to other health complications.
<h4>Helps Keep You Satiated</h4>
Because of the way fiber slows down the rate of digestion, it also plays a role in your body signaling that you’re full. 
<h4>Helps Your Body Remove of Waste</h4>
Fiber, especially insoluble fiber, acts like a little broom that sweeps your intestines and colon of bacteria, builds up in your intestines, and can reduce your risk for colon cancer. 
Another digestion benefit to eating enough fiber in your diet is the movement of your intestines. This is what helps you maintain regular bowel movements and prevent constipation. 
<h4>Cultivates a Healthy Gut</h4>
In addition to providing digestion health benefits, eating enough fiber is good for your entire body! We know the majority of our <a href="https://nutritionstripped.com/support-immune-system/">immune system</a> lies within our gut so it’s so important we take care of our gut health with eating enough <a href="https://nutritionstripped.com/guide-to-probiotics/">probiotic-rich</a> foods or <a href="https://nutritionstripped.com/prebiotics/">prebiotic foods</a> that promote healthy bacteria, regular bowel movements, regulate blood sugars, and better nutrient absorption.
<h4>Protects Your Heart Health and Cancer Prevention</h4>
Fiber plays a role in heart health — in a nutshell when you digest food it requires bile acids which are mostly made up of cholesterol.
Your <a href="https://nutritionstripped.com/love-your-liver-iced-tea/">liver</a> pulls cholesterol from the bloodstream to create bile acids which can reduce the amount of LDL. Remember, LDL is the cholesterol more closely associated with increased risk of cardiovascular disease so it’s important to pay attention to both your LDL and HDL.
Fiber also plays a role in cancer prevention or reducing the risk for certain types of cancer.
<h2>How to Get Plenty of Fiber-Rich Foods at Each Meal </h2>
When you’re <a href="https://members.nutritionstripped.com/guide">using our system to create balanced meals,</a> it guides you to ensure you have plenty of fiber-rich foods on your plate at each meal. In general 30-38g of fiber per day is the goal for obtaining the most health benefits noted above. Some people thrive on higher intakes while some due to certain health conditions require a little less. By learning a few of the common sources of fiber, you can ensure that you’re getting the fiber-rich foods you need at each meal and finding easy ways to add it if you notice you don’t have any. 
<h3>Types Of Fiber</h3>
In general, there are a few types of fiber called soluble and insoluble and those are found in many plant-based foods. Animal products such as dairy, fish, chicken, fats don’t contain fiber.
<h4>Soluble Fiber</h4>
Soluble fiber dissolves in water. As it moves through your digestive system it’s fermented by bacteria and it’s typically hydrophilic meaning it loves water. This type of fiber absorbs water and becomes gel-like. Remember making chia seed pudding? Chia seeds are a great source of soluble fiber!
Soluble fiber, in particular, can reduce cholesterol, regulate blood sugars, and can improve overall digestive and immune health.
<img alt="Ingredients for the Spinach Berry Smoothie for Gut Health" class="alignnone size-full wp-image-72925" height="2560" loading="lazy" sizes="(max-width: 1900px) 100vw, 1900px" src="https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-scaled.jpg 1900w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-223x300.jpg 223w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-760x1024.jpg 760w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-1140x1536.jpg 1140w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-1520x2048.jpg 1520w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-762x1027.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-606x816.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-74x100.jpg 74w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-111x150.jpg 111w, https://nutritionstripped.com/wp-content/uploads/2021/05/seed-13-600x808.jpg 600w" width="1900" />
Great sources of soluble fiber include:
<ul>
<li>beans</li>
<li>most vegetables</li>
<li>avocado</li>
<li>sweet potato</li>
<li>dried figs</li>
<li>flax seed</li>
<li>chia seeds</li>
<li>pears</li>
<li>apricots</li>
<li>psyllium husk</li>
<li>and more</li>
</ul>
<h4>Insoluble Fiber</h4>
Insoluble fiber doesn’t dissolve in water so as it goes through your digestive system it doesn’t change. Meaning, it doesn’t absorb water like soluble fiber and become gel-like, instead, it stays the same and like soluble fiber, it can also be fermented by bacteria in the colon.
Insoluble fiber promotes regular bowel movements since it contributes to the bulk of the stool, speeds up the elimination of waste through the colon, and maintains pH of the intestines.
Many whole foods that contain insoluble fiber also contain soluble fiber.
Great sources of insoluble fiber are:
<ul>
<li>bran cereals</li>
<li>beans</li>
<li>lentils</li>
<li>most whole grains</li>
<li>vegetables like okra and corn</li>
<li>and more</li>
</ul>
<h4>Fiber Supplements</h4>
Now hat you know why fiber is important for your health, you might be thinking, “Well, I saw a commercial about adding powdered fiber to my water so I can make sure I eat enough fiber and reap the benefits in an easy way.”  First things first, if you can consume fiber from whole food sources, this is the best possible option.
We are still learning how whole foods work synergistically from the different nutrients, antioxidants, and fiber types within one whole food. Eating whole foods as your main source of fiber instead of supplements also promotes a healthy <a href="https://nutritionstripped.com/daily-food-journal/">relationship with food</a>, encourages cooking healthy, and challenges you to practice what you’re learning right now!
Fiber supplements really should be a last resort after you’ve exhausted consuming whole food rich in fiber and/or if you have a health condition per your doctor that requires you to consume them frequently. If you do reach for a fiber supplement, be sure to check in with your dietitian to make sure which option is the best for you. Always look for organic varieties, supplement companies that are <a href="https://nutritionstripped.com/what-to-look-for-when-buying-supplements/">USP</a> certified, and follow the directions of your dietitian or doctor in taking them.
<h2>What to Do Now That You Know Why Fiber is Important </h2>
Now that you know why fiber is important, the first step is to stock your pantry and fridge with a few fiber-rich foods so you can have them on hand for your meals. As you go to make each of your meals, be sure to check your plate to see what food items are great sources of fiber and if you’re missing fiber, refer back to the list to add some in. With practice, you’ll be easily able to recall which fiber-rich foods are easy to add to different types of meals! 
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Why Fiber is Important to Eat With Each Meal

You likely have heard that you should be eating plenty of fiber-rich foods, but you may wondering why fiber is important. Fiber plays many...

Unfortunate Facts About the Standard American Diet

The Standard American Diet, also referred to as SAD – talk about fitting – is unfortunately made up of the most common eating habits in the country. Instead of opting for the healthy, organic choices provided by God himself, those following SAD depend on unnatural, unhealthy processed options made with harmful ingredients that deteriorate overall health and well-being. These same individuals are not only relying on fast food for fuel, but they’re also eating substantial portion sizes that increase their risk for developing chronic conditions, wrecking their immune systems and gaining unnecessary weight.
The Truth About SAD 
The Standard American Diet is comprised of a variety of elements that make it so dangerous. What’s worse, is most people following these eating habits are hurting their bodies three or more times a day, per each meal they consume. Here’s what makes the SAD so harmful:
<ul>
<li>It’s high in animal fats.</li>
<li>It’s high in saturated, hydrogenated and trans fats.</li>
<li>It’s high in processed ingredients.</li>
<li>It’s low in fiber.</li>
<li>It’s low in complex carbohydrates.</li>
<li>It’s low in natural, plant-based choices.</li>
</ul>
With these elements, Americans can’t expected to get any of the vitamins, minerals and necessary nutrients they need to live long, healthy lives.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="The Standard American Diet leads to obesity." class="inlineImage" height="auto" id="14059465" src="https://pictures.brafton.com/x_0_0_0_14059465_800.jpg" width="100%" />The Standard American Diet leads to obesity.</figure>
</div>
Conditions Acquired From Following SAD 
Think about America’s current health care system. So much money is spent on cancer research, treating patients and giving them prescribed medications to get better, while these sick individuals are continuing to ruin their bodies with SAD foods. If more people fueled their bodies with the natural, organic sustenance that derives from plant-based eating habits, they’d be less likely to develop:
<ul>
<li>Obesity.</li>
<li>Hypoglycemia.</li>
<li>High blood pressure.</li>
<li>High cholesterol.</li>
<li>Negative oral conditions.</li>
<li>Heart disease and stroke.</li>
<li>Type 2 diabetes.</li>
<li>Osteoporosis.</li>
<li>Depression.</li>
<li>Eating disorders.</li>
<li>Acne.</li>
<li>Fatigue.</li>
<li>Poor eyesight.</li>
<li>Severe allergies and sinus issues.</li>
<li>Digestive problems.</li>
<li>Headaches and migraines.</li>
<li>Certain cancers.</li>
</ul>
Sadly, the list goes on, but that should be enough proof for you to understand just how harmful America’s standard eating habits are.
Foods to Avoid 
To experience maximum health and wellness, we recommend following a plant-based diet that’s rich in vitamins, minerals and nutrients from the natural sustenance provided by God. Eliminating the following foods from your eating habits will reduce your risk for developing the previously mentioned conditions and diseases and improve your overall health and longevity:
1. Animal sources – Dairy products and meats have no dietary fiber. They’re also acidic and contain antibiotics, which can cause hormone imbalances. Animal fat found in meat and pasteurized milk increases blood pressure, which could increase heart attack and stroke risk.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
“Sugars are known to completely compromise the immune system. “
</div>
2. Refined sugars – Sugars are known to completely compromise the immune system. They offer no nutritional benefit whatsoever as they have no enzymes, vitamins, minerals or fiber. They are extremely acidic, deplete your body’s resources and cause weight gain when consumed.
3. Refined grains – Refined grains lack the mineral-rich bran and vitamin-rich germ, reducing their nutritional content and making it easy to  over consume them, causing weight gain and constipation.
Trusting in God and Following the Hallelujah Diet 
At the end of the day, health is a matter of choice. Your body is going to grow and thrive successfully based on how you treat it. You’re given many choices in life, and by taking the best route you will instill your true destiny.
Deuteronomy 30:19 – “I call heaven and earth to record this day against you, that I have set before you life and death, blessing and cursing: therefore choose life, that both thou and thy seed may live.”
God has given all of us the opportunity to choose our own fate in life. When you take control of the way you eat, refusing to follow today’s common dietary habits and instead trust in Him and all He’s provided, you’re fueling your body to live your healthiest, fulfilling life. Not only will you notice your body looking and feeling better, but any physical problems you may live with will subside.
If you’re not already following the Hallelujah Diet, now’s a great time to give it a try. Dozens upon dozens of Americans have made the change in their life and noticed a significant difference, then shared their stories of restored life with us. Look through our <a href="https://www.myhdiet.com/the-hallelujah-diet-testimonies/">database of testimonies</a> for motivation and inspiration to take back control and live your life to the fullest.
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Unfortunate Facts About the Standard American Diet

The Standard American Diet, also referred to as SAD – talk about fitting – is unfortunately made up of the most common eating habits in t...

Exercise May Prevent Return of Breast Cancer

Are You Eating Too Much Fruit?

Imagine starting your day off with a large bowl of fresh pineapple and strawberries.  Later in the morning grab a fruit smoothie with lots of berries and frozen bananas.  For lunch enjoy a melon salad and in the afternoon, treat yourself to some delicious crisp apples.  In the evening, ripe papaya and fresh coconut sound yummy and before bed a juicy pear.
Most of us know that a fruitarian diet, while an enticing concept, is not practical nor is it even a healthy concept in the real world.
But, as you reflect on yesterday’s food choices, how much fruit did you actually eat?
Did you start your day off with any fruit?  How much fruit did you add to your morning smoothie?  Did you add any fruit to your mid-day salad?  What other fruits did you have before the end of the day?
Unfortunately, you don’t have to become a full-fledged fruitarian to have too much fruit in your diet.
Albert Mosseri, a natural hygienist, said something interesting about fruit — an observation that came from working with more than 4000 patients. He said that the healthier you are, the more fruit you can eat. People in poor health should favor a ratio of more vegetables and root vegetables vs. fruits. Athletes in excellent health can consume up to 70% fruit.
But even the healthiest and most active people should not go above the threshold of 70% fruit in the diet.
Sugar comes in a few different forms: Glucose, fructose and sucrose. Glucose helps keep all your systems chugging along smoothly. Carbohydrates break down into glucose, your body’s main source of fuel. Then you have fructose, the only type of sugar found in fruits. It’s metabolized in the liver, as opposed to in the blood stream. Sucrose, more commonly known as table sugar, is simply a combination of both glucose and fructose.
High blood sugar, which is caused by too much glucose in your blood, can lead to diabetes. Refined carbohydrates, like white rice or white-flour baked goods, are common culprits leading to high blood sugar. In addition to their sugar content, they lack the fiber that prevents glucose spikes, wreaking havoc on your blood sugar levels. Too much sugar in the blood stream at once leads to fat storage and insulin resistance, a precursor to type 2 diabetes.
The lesser-known fact is that fructose, or fruit sugars, can also play a role in the disease. Your liver turns any excess sugar intake into triglycerides that get stored in fat cells throughout the body. The more sugar you eat, the more fat you store. Specifically, too much sugar, even from the fructose found in fruits, can lead to a buildup of that visceral belly fat that has been linked to type 2 diabetes.
Fructose Intolerance
Did you know that 10% of the US population has symptomatic fructose intolerance?
Hereditary Fructose Intolerance is when an individual lacks an enzyme needed in the body to break down fructose. That means their systems have trouble transforming all stored sugar, known as glycogen, into the glucose that your body uses as energy.
If you experience symptoms like bloating, nausea and abdominal pain when you eat fructose (fruit) you may want to have your blood tested for this intolerance.
Limiting and avoiding foods with fructose, sucrose and other sugars is your best treatment.
So how much is enough?  Well, assuming that you don’t have a fructose intolerance, a healthy daily amount would be about two servings.  That may be the amount you place in your morning smoothie.
While we teach that vegetables are the feeders and the fruits are the cleansers, this may not be the best for everyone.  If you are battling an illness, or your body is weakened, it is best to consume more vegetables (especially the dark leafy greens) and less fruit.
When you eat fruit, it is best to always eat the whole fruit and to never or rarely drink fruit juice. Juicing of the fruits causes the sugars to be concentrated even more. The fiber is removed but is greatly needed to help balance these sugars through digestion.
Fruit today is sweeter than it was previously. Through hybridizing, the fructose levels are 30% higher than just a few years ago. Food producers are trying to meet the public’s demand for more sugary foods.
Another area that isn’t easy to do, but makes great sense is to eat fruit only while it is in season.  Although you can get nearly any fruit anytime of the year, it has likely traveled a distance and may not have the highest nutrient content anymore.
Soon, the apples will become a distant memory and the grapefruits and oranges will appear in abundance in the local grocery stores.
Mindful eating will take you much further into your healing process as you begin to see that even the so called “healthy” foods can only be healthy for you if your body is healthy enough to receive them.
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Are You Eating Too Much Fruit?

Imagine starting your day off with a large bowl of fresh pineapple and strawberries. Later in the morning grab a fruit smoothie with lots o...

What is the Difference Between Perimenopause and Menopause?

Menopause is inevitable for every woman, and this time of life can be a pleasant experience if you are proactive with hormone balancing when these changes are occurring within your body. What many women don’t realize is that they will actually go through several stages of hormone changes, including perimenopause, before menopause occurs.
What is Menopause? 
When a woman goes through menopause, her body will <a href="https://www.myhdiet.com/healthnews/science_of_her/understanding-menstrual-irregularity-in-perimenopause/">stop having a monthly cycle</a>. This stage is normal and expected, and once menopause has occurred a woman can no longer reproduce. For many women, this experience happens in their late 40s or early 50s, although it might happen earlier depending on a woman’s hormone levels.
What is Perimenopause? 
Your body won’t make the transition to menopause overnight, unless there is a medical procedure that causes “sudden menopause.” This sudden change only happens in situations where a woman has a treatment that directly impacts hormone production, such as having her ovaries removed.
Instead of going into natural menopause suddenly, there is actually a transition period known as “perimenopause.” Typically, this transition starts between 8 and 10 years before full menopause happens, and the transition causes a gradual decrease in hormone levels. Most women experience the onset of perimenopause in their 40’s, but some women might start experiencing the symptoms in their 30’s. This transitionary period of perimenopause will continue until menopause starts, which happens when the body stops releasing eggs.
Symptoms of Perimenopause and Menopause 
The symptoms of perimenopause and menopause are quite similar, and many women notice that the symptoms get worse as the hormone changes increase. Common symptoms include:
<ul>
<li>Hot flashes</li>
<li>Mood swings</li>
<li>Decreased libido</li>
<li>Vaginal dryness</li>
<li>Fatigue</li>
<li><a href="https://www.myhdiet.com/healthnews/science_of_her/is-perimenopausal-breast-tenderness-normal/">Breast Tenderness</a></li>
<li>Frequent urination</li>
<li>Sleeping problems</li>
</ul>
Balancing Your Hormones 
Regardless of your age, you can take a proactive approach to balance your hormones and reduce the impact of these symptoms. Improving your overall health will have a direct impact on the way your hormones are released within your body, which means that you have some control over the way you are affected by hormone changes during perimenopause and menopause. If you want to minimize the uncomfortable symptoms, then you need to be proactive to make healthy food and lifestyle choices every day.
Examples of healthy choices include sufficient sleep each night, eating healthy foods, staying away from sugar and junk food, exercising regularly, and avoiding alcohol/smoking. Many women also find that it is beneficial to use a high quality supplement to balance their hormones and support overall health and wellness. The <a href="https://shop.myhdiet.com/catalogsearch/result/?q=+luminology">Luminology supplements</a> offered here on our website are great for women of all ages. Take a look at the options that are available, and you will see that there are different products that you can use depending on your stage of life.
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Fulfilling Back-to-School Snacks for the Kids

Can you believe it’s almost the beginning of the new academic year? It seems like just yesterday the final bell dismissed your young ones to enjoy their long, hot summer. However, it’s almost time to get back into the swing of things and send them back to school. That also means it’s time for your lunch-packing duties to resurface. Beyond the usual wholesome main course, why not switch things up and pack a few healthy and delicious snacks this year?
And we’re not talking about the usual piece of fruit or bag of veggies. Try a few of our healthful and exciting snack recipes instead!
1. Banana-Carob-Oatmeal Snack 
For a sweet and simple treat, try <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe-items/banana-carob-oatmeal-snack-2/">this recipe</a>.
Ingredients:
<ul>
<li>2 bananas</li>
<li>1/4 to 1/2 cup raw organic oatmeal</li>
<li>1 teaspoon carob powder</li>
</ul>
Directions:
Place all ingredients in a food processor, blending until fully combined. If the mixture seems too dry, add distilled water, little by little, until you reach the perfect consistency.
2. Raw Fruit Pudding 
Pudding is a childhood classic! Try this <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe-items/raw-fruit-pudding/'">delicious vegan recipe</a>.
Ingredients:
<ul>
<li>1 cup strawberries</li>
<li>1 cup peaches</li>
<li>2-3 bananas</li>
<li>1 cup rice milk</li>
<li>2-4 tablespoons ground organic flax meal</li>
</ul>
Directions:
First, grind the flaxseed into meal. Set aside.
Place the strawberries, peaches and bananas in a food processor and blend well – the consistency should be smooth and creamy.
Add rice milk and flax meal to the fruit combination and blend until you reach the perfect pudding consistency.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Use fresh strawberries to create this delicious pudding snack." class="inlineImage" height="auto" id="14137079" src="https://pictures.brafton.com/x_0_0_0_14137079_800.jpg" width="100%" />Use fresh strawberries to create a delicious pudding snack.</figure>
</div>
3. Pumpkin Cookies 
Kids love when you sneak a treat into their lunches – they’ll have no idea how healthy <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe-items/pumpkin-cookies/">this recipe</a> is!
Ingredients:
<ul>
<li>2 cups organic whole wheat flour</li>
<li>1 cup organic rolled oats</li>
<li>1/4 cup organic ground flaxseed</li>
<li>1 teaspoon non-aluminum baking powder</li>
<li>1 teaspoon cinnamon</li>
<li>1/2 teaspoon unrefined sea salt</li>
<li>1 cup melted organic butter</li>
<li>1 cup amber agave nectar</li>
<li>2 tablespoons ground flaxseed mixed with 1/4 cup of water</li>
<li>1 cup pumpkin puree</li>
<li>Optional: 1/4 cup chopped walnuts</li>
</ul>
Directions:
First, heat your oven to 350 degrees and prepare a cookie sheet with parchment paper.
Place all of your dry ingredients in a bowl and mix together until combined.
Place wet ingredients in a food processor and blend well. Slowly combine the dry and wet ingredients until mixture forms into a cookie-dough-like consistency.
Using a tablespoon, drop dough balls onto the prepared sheet, leaving about 1-inch space between each cookie.
Move pan to the oven and bake for 7-9 minutes. Remove from oven and let cool for about two minutes on the pan, then move to a wire cookie rack to cool completely.
4. Flatbread Crackers 
Crackers make a great afternoon snack, and your kids will love this <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe-items/flat-bread-or-flat-bread-crackers/">garlic-and-herb-inspired recipe</a>.
Ingredients:
<ul>
<li>2 cups organic wholemeal spelt flour</li>
<li>3/4 cup water</li>
<li>A sprinkling of salt to taste</li>
<li>Garlic and additional herbs of your choice</li>
<li>Extra flour and water to improve consistency</li>
</ul>
Directions:
First, mix the wholemeal spelt flour with 3/4 cups of water and a sprinkling of salt. Knead until the dough is workable, then roll it out to a thin sheet. Use extra flour and water to improve consistency for rolling if necessary.
Place cracker dough under a broiler and cook for about 5 minutes, or until the top starts to turn golden brown. Remove from oven, let cool and then cut to desired cracker shapes. Seal in a plastic bag or container.
5. Apple Cinnamon Kale Chips 
A sweet and salty treat? Your children will love this <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe-items/apple-cinnamon-kale-chips/">chip alternative</a>.
Ingredients:
<ul>
<li>1 cup dried apples – soaked and drained</li>
<li>1 cup cashews – soaked and drained</li>
<li>1 cup distilled water</li>
<li>3/4 cup maple syrup</li>
<li>1 tablespoon cinnamon</li>
<li>2 teaspoons lemon juice</li>
<li>2 teaspoon vanilla</li>
<li>Sea salt to taste</li>
<li>1 bunch kale – washed, trimmed and stemmed</li>
</ul>
Directions:
Combine all ingredients, besides kale, in a blender, mixing until smooth. Add sea salt periodically to taste.
Coat kale in apple mixture, then place in a dehydrator for 8 to 10 hours. Enjoy!
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Fulfilling Back-to-School Snacks for the Kids

Can you believe it’s almost the beginning of the new academic year? It seems like just yesterday the final bell dismissed your young ones...

How to Have More Ease With Food In Social Situations

Do you ever feel like its more difficult to maintain the balance you’d like in social eating situations?
Food is such a big part of our social lives, cultures, traditions, and celebrations.
But it can also feel overwhelming or frustrating to navigate these situations when you’re learning how to find the right balance of nourishment and enjoyment foods. 
If you constantly feel as if you’re getting “off track” by making choices that aren’t aligned with what balance feels like to you, it can feel really frustrating and bring up some negative thoughts about yourself, which is not what we want you to experience.
Read on to discover how you can feel more at peace with food in social eating situations. 
<h2>Why It Feels Challenging to Maintain Balance in Social Eating Situations </h2>
There are a few common reasons that social eating feels more challenging to navigate, and becoming aware of them will support you in learning how to feel more at ease with food in social situations. 
<h3>1. The Environment is Different From You’re Regular Routine</h3>
When you’re in social situations, whether that’s at a friend’s home for a girl’s night, at a family BBQ, or at a wedding, the physical environment is set up quite differently than your space at home and this can have a large influence on your food choices without you even realizing it. 
For example, in many of these situations, there is often food that’s put out on display for grazing, such as bowls of chips or a charcuterie board. This could simply cause you to want certain foods that you normally wouldn’t say were the most satisfying to you. 
Additionally, you’re also engaging and interacting with more people in these situations, whereas maybe at home it’s just you alone, with your partner, or with your family.
When you’re at a social event, there are often many more people you’re chatting with and maybe even different activities happening. This can make it more challenging for you to remember to check in with your hunger and fullness levels or to truly experience what you’re eating. 
<h3>2. You Don’t Have Control of the Food Options </h3>
<img alt="" class="alignnone size-full wp-image-59307" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Chocolate-Tahini-Brownies-Glutenfree-Plantbased-chocolate-dessert-nutritionstripped-recipe6-1-600x900.jpg 600w" width="2700" />
One of the most common reasons why many people feel social situations are challenging to navigate is that they don’t have control over the food that’s going to be there.
Between not knowing what may be served, seeing so many enjoyment foods that they want, and lacking nourishing options, it’s easy to feel frustrated and that it’s impossible to maintain balance.  
<h3>3. Peer Pressure </h3>
You’ve likely experienced this before.
You’ve chosen what you’d like to eat or not eat on a particular day and someone makes a comment about it.
“You’re eating a salad, common, live a little.” 
Or maybe, “You’re going to eat that sugary cake? I’m Keto and would never eat that.” 
Peer pressure is so common at social events and we hear from many clients who feel the need to eat in the same way as others or feel pressured by family and friends who are commenting on what they are or are not eating. Unfortunately, you’re likely to experience this at some point in your journey.
<h2>6 Social Eating Tips to Find the Right Balance </h2>
Luckily, we’re here to help!
Navigating social eating doesn’t have to be as challenging as it may currently feel. With a few simple social eating tips that you can keep top of mind, it will feel much easier for you to practice balance with your food choices.   
<h3>1. Set a Clear Intention  </h3>
In addition to being mindful, you can also create a clear intention of what you’d like to experience at the event or gathering. 
Are you there to catch up with old friends you haven’t seen in a while? To celebrate the wedding of two of your family members? To enjoy the delicious food at your favorite restaurant? 
Or maybe you want to be able to enjoy food at an event without restriction or guilt so you can focus on socializing and not get caught up in food rules? 
These are all intentions where physical nourishment isn’t the primary priority – and that’s OK! Sometimes enjoyment is the priority instead. If that’s the case, allow yourself to mindfully enjoy the atmosphere and what you’re there to experience, rather than dwelling on food rules or the “shoulds” that you can think of.
When you’re no longer at the social event and back into your routines, nourishment can become more of a priority again. This is the balance we teach within the Method that allows you to ebb and flow between nourishment and enjoyment throughout the many phases of your life. 
<h3>2. Build Balanced Meals and Snacks</h3>
One of the easiest ways to maintain balance in social eating situations is to remember the foundations of balanced eating habits. One of the core practices we teach our clients is how to create a balanced meal or snack.
This allows them to get the nourishment they need while also enjoying the foods they love, no matter where they are!  
We do this using our Foundational Five system, and if you’re not familiar with this system yet, you can <a href="https://members.nutritionstripped.com/guide">download our free Balanced Eating Guide</a> that maps out exactly what to include on your plate for balance. 
Keeping this simple system in mind during social occasions will make it so much less stressful for you. You’ll be able to look at any buffet, charcuterie board, or snack table and be able to easily visualize what you can add to your plate to create a balanced meal. 
Will your meals from the buffet look like the meals you make at home, probably not, but again – that’s OK!
The Foundational Five framework gives you the guidance you need to know that you’re doing your best in any given situation, so you can approach any social situation with confidence. 
<h3>3. Bring a Nourishing Option to Share</h3>
With that being said, knowing that most social situations have an abundance of enjoyment foods but tend to lack nourishing foods, is there something you could bring to share that is both nourishing and enjoyable?
This could be a delicious <a href="https://nutritionstripped.com/broccoli-salad-ranch-dressing/">Broccoli Salad With Ranch Dressing</a> for a summer BBQ, a <a href="https://nutritionstripped.com/plant-based-green-bean-casserole/">Plant-Based Green Bean Casserole</a> for a holiday party, or a <a href="https://nutritionstripped.com/healthy-vegan-dips-2/">homemade dip </a>for a balanced snack at girl’s night or birthday party. 
<img alt="Smokey Cashew Queso Vegan Dip | Nutrition Stripped" class="alignnone size-full wp-image-69427" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack3-600x900.jpg 600w" width="2700" />
<h3>4. Stay Mindful </h3>
It can be easy to get caught up in the moment at social events, especially with that change of environment and peer pressure we just talked about.
One strategy we share with our Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.1/72x72/2122.png" style="height: 1em; max-height: 1em;" />  members to help them tackle this is to be mindful in social situations.
What exactly do we mean by mindful? Well, let’s say your aunt is insisting you eat her brownies, or maybe you’re walking by a dessert table with all kinds of sweets and treats. And let’s say you really don’t like brownies, or sweets aren’t really your thing, but in the past, you almost always would just grab a handful of something off of the sweets table because it was simply there, or say yes to the brownies just because she insisted. 
Does this sound familiar to anyone? These are examples of mindless eating, which is a major contributor to that lack of balance you’ve felt in social situations in the past.   
This time, bring mindfulness into play. If you know brownies aren’t your jam, check-in with yourself. Do you actually want the brownie? If not, simply say no thank you. If you know you’re more of a savory person rather than sweet, keep on walking by that table and spend your time elsewhere where it’s really enjoyable for you.
Having mindfulness in these moments can help you to make decisions that feel truly good and right to you, which will help you to prevent that sense of stress, guilt, or overwhelm that comes as a result of imbalanced eating in social eating situations. 
<h3>5.  Practice Balance the Day of your Social Event</h3>
Now there will also be situations where you’re not able to bring a nourishing option, or you simply may not want to. Such as if you’re going out to eat at a restaurant or to your parents’ house for your mom’s famous trifle.
In those situations, you can focus on practicing balance not only at the social event but also throughout the entire day. If you know you’re going to be experiencing food items that are primarily on the enjoyment end of the Balance Spectrum, you can prioritize some nourishing food items at other points during the day.
Now we’re not talking about fasting the day of, or “making up for” the enjoyment food afterward, because we know those aren’t examples of balanced eating habits.
<blockquote>
One day of eating won’t make or break your balance or your health. 
</blockquote>
We’re simply talking about finding a balance between nourishment and enjoyment rather than succumbing to all-or-nothing thinking. 
If you’re going out for a birthday dinner and know the options are all enjoyment foods, you can focus on having a <a href="https://nutritionstripped.com/healthy-smoothies-recipes/">nutrient-dense smoothie</a> and a veggie-packed bowl for lunch so your body has what it needs to feel great.
But don’t let this cause stress – remember that this isn’t black and white, it’s about big-picture thinking. It’s about finding overall balance. 
<h3>6. Prepare to Communicate Your Boundaries</h3>
Peer pressure is so common at social events and we hear from many clients who feel the need to eat in the same way as others or feel pressured by family and friends who are commenting on what they are or are not eating. Unfortunately, you’re likely to experience this at some point in your journey.
Having a couple of phrases in mind that you can use can be helpful for setting your boundaries and ending the conversation. 
<ul>
<li style="font-weight: 400;" aria-level="1">“That looks so delicious! I’m just not really in the mood for it right now, but thank you for offering.”</li>
<li style="font-weight: 400;" aria-level="1">“I’m actually really enjoying [fill in the blank] right now, but maybe I’ll try some of that later.” </li>
<li style="font-weight: 400;" aria-level="1">“I, unfortunately, don’t feel very good when I eat [fill in the blank], so I’m choosing not to eat it today.”</li>
<li style="font-weight: 400;" aria-level="1">“I actually really love [fill in the bank] — I find it so satisfying.” </li>
<li style="font-weight: 400;" aria-level="1">“This is actually what my body is needing/wanting right now, so I’m listening to that.”</li>
</ul>
<h2>Feeling More At Ease With Social Eating</h2>
As with anything, learning how to feel at ease with food during social eating situations takes time and practice. It’s unlikely that you’ll feel confident overnight. Keep these tips in mind and reflect on how you feel after social events to understand what you’d like to repeat or do differently at the next one, you’ll be able to slowly but surely shift how you feel in these situations. 
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How to Have More Ease With Food In Social Situations

Do you ever feel like its more difficult to maintain the balance you’d like in social eating situations? Food is such a big part of our soc...

Type 2 Diabetes is Reversible

For over 25 years, people have had incredible success with well over 100 health conditions by following the principles outlined in the Hallelujah Diet.  One of the issues that has responded exceptionally well with the Hallelujah Diet has been Type 2 Diabetes.  The testimonies have been astounding and the quick results have demonstrated just how impressive great nutrition, fewer empty calories and lower fat intake can be when experiencing the miraculous self-healing body recover.
Professor Roy Taylor at Newcastle University, UK has spent almost four decades studying diabetes and will present an overview of his findings at the European Association For The Study Of Diabetes (EASD 2017) in Lisbon.
In his talk, he will be highlighting how his research has revealed that for people with Type 2 diabetes:
<ul>
<li>Excess calories leads to excess fat in the liver</li>
<li>As a result, the liver responds poorly to insulin and produces too much glucose</li>
<li>Excess fat in the liver is passed on to the pancreas, causing the insulin producing cells to fail</li>
<li>Losing less than 1 gram of fat from the pancreas through diet can re-start the normal production of insulin, reversing Type 2 diabetes</li>
<li>This reversal of diabetes remains possible for at least 10 years after the onset of the condition</li>
</ul>
“I think the real importance of this work is for the patients themselves,” Professor Taylor says. “Many have described to me how embarking on the low-calorie diet has been the only option to prevent what they thought — or had been told — was an inevitable decline into further medication and further ill health because of their diabetes. By studying the underlying mechanisms, we have been able to demonstrate the simplicity of type 2 diabetes.”
Get rid of the fat and reverse Type 2 diabetes
The body of research by Professor Roy Taylor now confirms his Twin Cycle Hypothesis — that Type 2 diabetes is caused by excess fat actually within both liver and pancreas.
This causes the liver to respond poorly to insulin. As insulin controls the normal process of making glucose, the liver then produces too much glucose. Simultaneously, excess fat in the liver increases the normal process of export of fat to all tissues. In the pancreas, this excess fat causes the insulin producing cells to fail.
The Counterpoint study which was published in 2011, confirmed that if excess food intake was sharply decreased through a very low calorie diet, all these abnormal factors would be reversed.
The study showed a profound fall in liver fat content resulting in normalization of hepatic insulin sensitivity within 7 days of starting a very low calorie diet in people with type 2 diabetes. Fasting plasma glucose became normal in 7 days. Over 8 weeks, the raised pancreas fat content fell and normal first phase insulin secretion became re-established, with normal plasma glucose control.
Keep the weight off and keep the diabetes at bay
“The good news for people with Type 2 diabetes is that our work shows that even if you have had the condition for 10 years, you are likely to be able to reverse it by moving that all important tiny amount of fat out of the pancreas. At present, this can only be done through substantial weight loss,” Professor Taylor adds.
The Counterbalance study published in 2016, demonstrated that Type 2 diabetes remains reversible for up to 10 years in most people, and that the normal metabolism persists long term, as long as the person doesn’t regain the weight.
Professor Taylor explained the science behind the mechanisms: “Work in the lab has shown that the excess fat in the insulin producing cell causes loss of specialized function. The cells go into a survival mode, merely existing and not contributing to whole body well-being. Removal of the excess fat allows resumption of the specialized function of producing insulin. The observations of the clinical studies can now be fully explained.”
He added: “Surprisingly, it was observed that the diet devised as an experimental tool was actually liked by research participants. It was associated with no hunger and no tiredness in most people, but with rapidly increased well-being. The ‘One, Two’ approach used in the Counterbalance study was a defined two phase program. The Phase 1 is the period of weight loss — calorie restriction without additional exercise. A carefully planned transition period leads to Phase 2 — long term supported weight maintenance by modest calorie restriction with increased daily physical activity.”
This approach consistently brings about over 30 pounds of weight loss on average.
After the details were posted on the Newcastle University, UK website, this has been applied clinically and people who were highly motivated have reported that they have reversed their type 2 diabetes and continued to have normal glucose levels for years.
A further study in general practice, the Diabetes Remission Clinical Trial (DIRECT) funded by Diabetes UK is now underway to determine the applicability of this general approach to routine Primary Care practice with findings due before the end of the year.
The Hallelujah Diet is a low calorie, high nutrition program that enables one to stay satiated and enjoy a full range of fresh vegetables, fruits, seeds and nuts with the addition of freshly extracted vegetable juices.  Your body will never feel hungry, your cravings will be eliminated and your body will easily reduce weight and excess fat.  Imagine living a life without pain and free from disease!  We have been teaching that for over 25 years.
Praise God, that science continues to prove the Hallelujah Diet!
Source:
<a href="http://www.sciencedaily.com/releases/2017/09/170913084432.htm">Newcastle University. “Type 2 diabetes is a reversible condition.” ScienceDaily. ScienceDaily, 13 September 2017. </a>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/type-2-diabetes-reversible">Type 2 Diabetes is Reversible</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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Type 2 Diabetes is Reversible

For over 25 years, people have had incredible success with well over 100 health conditions by following the principles outlined in the Halle...