Beauty-Health

How To Practice Mindful Eating

You’ve likely heard about the benefits of mindful eating, but you may be wondering how to practice mindful eating. 
The mindful eating movement has recently taken the health, wellness, and nutrition realm by storm. Based on how successful our members have been after utilizing mindful eating, I’m here to say it’s for good reason, too!
If you’re looking to learn how to practice mindful eating in a realistic, sustainable way, you’re in the right place. 
<h2>Why It’s Important to Practice Mindful Eating </h2>
When you hear mindful eating, you may picture this meaning chewing your food really slowly or meditating before you eat.
While it can look like that if you’d like, that doesn’t truly capture the essence of mindful eating.
<blockquote>
The purpose of mindful eating is to guide you to be in tune with your body and meal experience so you can make intentional food choices based on what your body is needing, what you’re wanting, and the right amount of balance between the two. 
</blockquote>
Mindful eating is all about putting the focus back on your experience at mealtimes. It’s a way to eat in a present, thoughtful way to promote a balanced and nourishing way of eating. 
When first hearing about mindful eating, it can sound a little frivolous. I’ve had a few new clients ask something along the lines of, “Does mindful eating actually make a difference?”. I promise it does. 
Research has shown that mindful eating can help numerous ailments related to food and nutrition. For example, it can help treat disordered eating habits and help individuals achieve weight-related goals as well (<a href="https://www.health.harvard.edu/staying-healthy/mindful-eating">1</a>).  
<h2><img alt="" class="alignnone wp-image-71252 size-full" height="2560" loading="lazy" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/avocado-sweet-savory-toasts-avocado-strawberry-kaleslaw-salmonsalad-avocado-toasts-three-ways-nutritionstripped3-600x900.jpg 600w" width="1707" /></h2>
<h2 class="p1">How to Practice Mindful Eating in 10 Ways  </h2>
Keep reading to learn my top 10 ways to start eating mindfully today. 
<h3>1. Eat Without Distractions</h3>
That means no phones, no TV, no computer and no working. Sounds pretty foreign, right? Distracted eating is so common nowadays. It’s a part of our culture!  
When we remove all the noise and all the hustle and bustle that’s become a part of eating, we’re really just eating. This allows you to be more present and mindful while nourishing yourself. 
<h3>2. Eat at a Table </h3>
Where do you eat most often? Have you noticed how that impacts your food choices? Where you eat can impact how much you eat, how satisfied you feel afterward, and your digestion.
Try eating most of your meals and snacks at a table and notice how much more you’re able to experience your food and connect to your body and the effect that has on your eating habits.
<h3>3. Slow it Down</h3>
The faster we do something, the more efficient it is, right? Well, not in the case of eating. 
When we’re eating in fast forward, practicing mindfulness is nearly impossible.
When eating mindfully, it’s important to slow down the pace of your eating. Take a pause or a deep breath between bites, then fully chew and swallow before taking the next bite. Slowing down your eating not only helps you to be more present, but it also helps to promote the sensation of satiety as well as optimal digestion. 
<h3>4. Don’t Forget to Breath</h3>
Stop and take a breath! 
This is one of my favorite recommendations to give to clients. If you simply pause for 30 seconds before beginning your meal to take a deep breath, you can significantly increase your mindfulness.
Taking a deep breath can even activate the parasympathetic nervous system to let your body know you’re in a state of relaxation. No need to stress and fly through the meal. 
This simple practice can help you be more present while eating, which will help you be mindful of what you’re eating, why you’re eating, what your hunger cues are, and using your senses to enjoy the food you’re about to eat. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 
That alone can give you so many little insights about your eating habits and help guide you towards what feels best for you and your body.
<h3>5. Think About Eating While You Eat</h3>
Sounds so simple, right? Yet it’s not very common. 
When we’re thinking about what we have going on later that day, what we’re eating at our next meal, and the stressful conversation we had earlier that day, there’s no chance we’re eating mindfully. 
Before you know it the meal is over and you barely even tasted it! 
Take a moment to pause and experience your food. How does it taste? What does it look like? What do you like about it? What might you change next time you have that meal? 
Actively thinking about your meal allows you to practice mindful eating. 
<h3>6. Prepare Your Own Meals</h3>
Now I’m not saying you should only eat meals that you’ve prepared at home, that’s not realistic. Who doesn’t love a delicious meal out? 
But what I am saying is to prepare your own meals when you can. When you spend time cooking, chopping, sauteeing, smelling, and looking at your food being assembled, you’re essentially forced to be mindful. It puts you in the mood to eat. 
Mindfulness is all about presence. It’s about awareness and intentionality. Cooking food is a wonderful way to do this!
<h3><img alt="" class="alignnone wp-image-71769 size-full" height="701" loading="lazy" sizes="(max-width: 1346px) 100vw, 1346px" src="https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-300x156.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-1024x533.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-768x400.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-762x397.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-606x316.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-100x52.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-150x78.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-50x26.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/05/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad-e1561480750777-1346x701-1-600x312.jpg 600w" width="1346" /></h3>
<h3>7. Tune into your Hunger and Satiety Cues</h3>
We talk about this one a lot because it’s an important one. In order to practice mindful eating, we need to listen to our bodies. 
Take a moment and pause before eating, how hungry are you feeling? Then after your meal, do you feel full?
Ignoring hunger and satiety cues is one of the most common ways to eat mindlessly. This generally happens when we’re eating in accordance with a schedule or restricting portion sizes due to a diet, detox, or cleanse. 
Listening to hunger and satiety allows for you to be more mindful of portion sizes and increase satiety and fullness at the conclusion of the meal. 
<h3>8. Check-in with your Reason for Eating</h3>
When we’re not eating mindfully, we can eat as a result of factors that have nothing to do with hunger. Some of the most common factors are <a href="https://nutritionstripped.com/stress-eating/">stress</a>, emotion, and environmental cues. 
By checking in with yourself before meals, you can make sure you’re really eating because you want to eat, not because you want to avoid stress or anxiety. 
If you’re feeling these emotions, you’ll then be able to address them accordingly rather than relying on food. 
<h3>9. Practice Gratitude and Appreciation</h3>
When we appreciate what we’re eating and all that goes into the meal, we’re more mindful and present at the moment of eating.
Think about what it took to prepare the meal that you’re having, how good it tastes, how thankful you are to have a meal like this.
This all brings the focus and attention to the meal experience in a positive, mindful way. 
<h3>10. Chew Thoroughly</h3>
While simple, it can make a world of a difference in the context of mindful eating!
When we don’t thoroughly chew our food, we don’t have time to be present during the eating experience. We’re also left with poorly digested food which can also distract from the mealtime.
The next time you sit down to a meal, actively think about chewing and I bet you’ll slow down a bit! 
<h3>11. Listen to your Individual Wants, Likes, and Dislikes</h3>
Eat what you really want to have, when you want to have it.
We don’t want to eat as a result of what we feel like we should or shouldn’t have.
The more in-tune you are with your individual wants, likes, and dislikes, the more present and mindful you can be during the eating experience. 
Food is meant to be experienced and enjoyed, it’s not a chore! 
<h2>Practice Mindful Eating Today</h2>
If you’re new to mindful eating and looking to get started today, my best recommendation is to avoid trying everything at once.
These 10 ways to eat mindfully are all wonderful, but start out by just picking one or two to start with. This will allow you to integrate these new habits with ease rather than overwhelm.
Once your new habits start to feel a bit like second nature, as though they’ve been ingrained into your day-to-day routines, you can then add in an additional habit or two.
Continue in this way until you’ve created your own individual mindful eating practice!
<h3 class="p1">Mindful Nutrition Method</h3>
Mindful eating has helped an innumerable amount of Nutrition Stripped members achieve balance and sustainability with their eating habits.
\Our Method teaches them how to create these mindful habits with ease rather than strain, with enjoyment rather than dissatisfaction.
You can start your journey to balanced eating habits today by joining the Mindful Nutrition Method today.
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How To Practice Mindful Eating

You’ve likely heard about the benefits of mindful eating, but you may be wondering how to practice mindful eating. The mindful eating move...

Mental Health Day? Not As Strange As You May Think!

Today I want to deviate a bit from discussing nutrition.  As important as nutrition is, there are other factors that will affect your well-being. The one I would like to discuss today is Mental Health.
<h4>Prevalence of Mental Illness</h4>
<ul>
<li>Approximately 1 in 5 adults in the U.S.—43.8 million, or 18.5%—experiences mental illness in a given year. </li>
<li>Approximately 1 in 25 adults in the U.S.—9.8 million, or 4.0%—experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities.</li>
<li>Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder. For children aged 8–15, the estimate is 13%.</li>
<li>1.1% of adults in the U.S. live with schizophrenia.</li>
<li>2.6% of adults in the U.S. live with bipolar disorder.</li>
<li>6.9% of adults in the U.S.—16 million—had at least one major depressive episode in the past year.</li>
<li>18.1% of adults in the U.S. experienced an anxiety disorder such as post-traumatic stress disorder, obsessive-compulsive disorder and specific phobias.</li>
</ul>
<h4>Social Situations</h4>
<ul>
<li>Only 41% of adults in the U.S. with a mental health condition received mental health services in the past year. Among adults with a serious mental illness, 62.9% received mental health services in the past year.</li>
<li>Just over half (50.6%) of children aged 8-15 received mental health services in the previous year.</li>
<li>African Americans and Hispanic Americans used mental health services at about one-half the rate of Caucasian Americans in the past year and Asian Americans at about one-third the rate.</li>
<li>Half of all chronic mental illness begins by age 14; three-quarters by age 24. Despite effective treatment, there are long delays—sometimes decades—between the first appearance of symptoms and when people get help.</li>
</ul>
<h4>Societal Consequences</h4>
<ul>
<li>Serious mental illness costs America $193.2 billion in lost earnings per year.</li>
<li>Mood disorders, including major depression, dysthymic disorder and bipolar disorder, are the third most common cause of hospitalization in the U.S. for both youth and adults aged 18–44.</li>
<li>Individuals living with serious mental illness face an increased risk of having chronic medical conditions.17 Adults in the U.S. living with serious mental illness die on average 25 years earlier than others, largely due to treatable medical conditions.</li>
<li>Over one-third (37%) of students with a mental health condition age 14–21 and older who are served by special education drop out—the highest dropout rate of any disability group.</li>
<li>Suicide is the 10th leading cause of death in the U.S.,20 the 3rd leading cause of death for people aged 10–1421 and the 2nd leading cause of death for people aged 15–24.</li>
<li>More than 90% of children who die by suicide have a mental health condition.23</li>
<li>Each day an estimated 18-22 veterans die by suicide.</li>
</ul>
Clearly, there are many people who you and I know personally, (yes, even ourselves) who have experienced events in life that have left us emotionally and/or mentally strained.
So, what can cause us to feel or act out of sorts?
Here are the 10 most stressful things that can happen to us according to Physoc:
<ol>
<li>The death of a spouse, relative, or friend.</li>
<li>Going to jail.</li>
<li>A naturaldisaster or a fire damaging your house.</li>
<li>Getting diagnosed with a serious illness.</li>
<li>Being fired.</li>
<li>Getting separated or divorced.</li>
<li>Being a victim of identity theft.</li>
<li>Marriage.</li>
<li>Starting a new job.</li>
<li>Moving.</li>
</ol>
So, in the last year, how many of these have you experienced? Perhaps in the last few years you have experienced more than one of these.
If I were to create a different list of Stressful Life Events it would include:
<ul>
<li>Menopause (affects both genders)</li>
<li>Aging</li>
<li>Unexpected money issues</li>
<li>Caregiving</li>
<li>Having a successful career</li>
<li>Retirement</li>
<li>Pregnancy</li>
</ul>
As you can see, life, itself will give every one of us an opportunity to experience stressful events.  Oftentimes, we will have more than one within a short time.
The result can leave you reeling and feeling as if you don’t know where to go and what to do next.  Have you ever felt that way?
One minute you are in control and the next, you just want to fall apart.
When we lost our son six years ago to cancer when he just graduated from high school, I had never experienced that significant of a loss.  After 3 plus years as his caregiver, watching his health improve, then decline during that time, I had no idea what to think or feel.
Most people don’t know how they will react after a significant life event.  I certainly had no idea.  What I didn’t expect was to feel lifeless and like I had no interest in anything anymore.  As an avid health enthusiast, this took me by surprise.  My husband dealt with his grief differently than I did.  He had no idea how to help me.  I didn’t either.
My diet, while not perfect, was still rich in nutrients but that just wasn’t enough to help me get beyond my thoughts and sullenness.
I could have gone on hoping that time would heal me, but instead I sought out a life coach.  She wasn’t necessarily trained as a counselor, yet she was just what I needed at the time.  Who would have guessed that her thoughtful questions would be just enough to break the spell and reach into my deeper self and help me express the suppressed emotion?
Why does our society have such a negative stigma about getting help for mental health issues?  We don’t think twice to go to a doctor for a physical pain.  But when we are unable to work through our mental issues, we try to hide it and pray it goes away.
What we neglect to consider is that mental health issues that go untreated may turn into serious physical health issues.
Uncontrolled negative emotion can be the catalyst for cancer growth.  Depression that is unattended can cause physical symptoms such nausea, diarrhea, constipation, pain, and weight changes.  These can lead to an immune-suppressed state which can cause serious physical health concerns.
God created people to help those in their time of need.  But, you must first acknowledge you are in a state of need.  Many people “think” they are healthy eaters until they are face to face with a serious health issue.  Only then, do they realize they truly “need” to change their diet.
Most people walk around every day in a haze or gloom and just cannot fathom why others are smiling and seemingly satisfied with their lives.  Yet, they never consider going to a counselor, a psychiatrist, a psychologist, a life coach or a spiritual advisor. Pastors can listen and talk with you as easily as a mental health provider.  Just as medical doctors have been trained and educated about the body, mental health providers have been trained and educated about the mind.
If you have concerns about going to a mental health provider only to be told to take a drug, just know there are many alternative modalities to assist people in their desire to improve their mental health.  These providers are trained in more than prescribing drugs.
<h4>Answer these questions:</h4>
<ol>
<li>Are there mornings where you just cannot bring yourself to start the day?</li>
<li>Do you seem to have difficulty staying asleep at night?</li>
<li>Have your eating habits changed?</li>
<li>Do you have physical symptoms that you just don’t understand?</li>
<li>Have you experienced any stressful life events?</li>
</ol>
<h4>What are the first steps to helping you regain your mental health?</h4>
<ol>
<li>Pray. Ask God for guidance and He will direct your path.</li>
<li>Remove all neuro-toxic foods from your diet. Read any books from Dr. Russell Blaylock to assist you in identifying those dangerous foods to your brain.  As a former practicing brain surgeon, he is an expert in the field of neuro-toxins.</li>
<li>Exercise. Move your body, clear your mind.</li>
<li>Go find help. While time can heal much, it still may take a little more than that to help you get beyond where you are at.</li>
<li>If you are experiencing physical symptoms that just don’t add up, maybe it is time to look inside yourself and see if you are holding in emotions that are truly “eating you up!”</li>
</ol>
Mental health can create physical problems.  Don’t bury your head in the sand.  Get help and see the light of the day instead of the clouds in the sky.  Your mental health has a major impact on your family too.  You owe them the chance to get your old self back.  Get some help today!
Sources: 
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Mental Health Day? Not As Strange As You May Think!

Today I want to deviate a bit from discussing nutrition. As important as nutrition is, there are other factors that will affect your well-b...

Foundational Five Sweet Potato and Greens Bowl

This Sweet Potato and Greens Bowl is a delicious way to enjoy a combination of fall flavors and textures! 
Sweet potatoes and greens are a staple in many households for their versatility and because they’re readily found in most grocery stores and farmers’ markets.
This bowl features a delicious fall ingredient that you may not think to purchase as often — figs. 
Not only do figs add a nice sweet flavor to balance out the salty and savory ingredients, but they’re also incredibly fiber-rich, both with soluble and insoluble fiber that help our digestive systems stay regular and keep our blood sugar stable. Figs are also rich in minerals such as manganese, magnesium, calcium, and potassium; all of which are important for cardiovascular health, bone health, and reducing blood pressure.
The combination of ingredients in this bowl will hit almost all of your taste buds! 
<h2>Using the Foundational Five to Create This Balanced Sweet Potato and Greens Bowl </h2>
In case you’re new to the NS Community and our method here, the Foundational Five system makes it easy for you to create balanced meals that give your body the nourishment you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health while having the flexibility to enjoy the foods you love.
<blockquote>
The Foundational Five is made up of five elements of nutrition including protein, fat, non-starchy carbohydrates, starchy carbohydrates, and the Flavor Factor (which brings vibrancy, deliciousness, and enjoyment to your meals). 
</blockquote>
This recipe contains all five elements, making it a balanced meal for you to enjoy! 
You can <a href="https://members.nutritionstripped.com/guide">download our free guide</a> that walks you through our Foundational Five system for creating balanced meals that you can use to meal prep or cook fresh this week!
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Foundational Five Sweet Potato and Greens Bowl

This Sweet Potato and Greens Bowl is a delicious way to enjoy a combination of fall flavors and textures! Sweet potatoes and greens are a ...

The Benefits of Eating Well During Your Pregnancy

Pregnancy is often associated with having tremendous cravings, whether that means waking up in the middle of the night searching the pantry for chocolate or simply wanting a type of food you’ve never shown interest in before. Pregnancy cravings are common, but it’s critical that mothers don’t fall into a downward spiral of unhealthy eating while carrying. Researchers have found that consuming junk food during pregnancy can lead to a number of negative outcomes, including excessive weight gain for the mother and child, as well as improper development of the baby’s brain, bones, organs and immune system.
To ensure your baby develops in the womb as God intended, we recommend following the Hallelujah Diet. While you won’t consume any meat or dairy products with this 100-percent primarily raw plant-based eating plan, it’s still possible to obtain all necessary protein, calcium and other vital nutrients for healthy reproduction. Vegetables, fruits, organic whole grains, nuts and seeds are loaded with important nutrients like iron, folate, potassium, magnesium and other essential vitamins and minerals your baby needs to thrive.
In addition, every pregnant women, whether they are following the Hallelujah Diet or not, should strongly consider supplementing with vitamin B12, vitamin D, iodine, and fish oil. These nutrients are critical for proper brain and nerve development during pregnancy. Many infants have suffered irreversible negative consequences from shortages of these 4 nutrients during development.
<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="Following a healthy diet is key for reducing your risk for pregnancy complications." class="inlineImage" height="auto" id="14102767" src="https://pictures.brafton.com/x_0_0_0_14102767_800.jpg" width="100%" />Following a healthy diet is key for reducing your risk of pregnancy complications.</figure>
</div>
Eating well during your pregnancy is more beneficial than you think. Here are a few of the many reasons to prioritize a wholesome, healthy diet while carrying your child:
1. Helps You Mitigate Common Symptoms 
Nausea, gas, bloating, constipation, heartburn, indigestion and excess weight gain – all common signs of pregnancy that nobody wants to deal with. Unfortunately, eating poorly can trigger some of these symptoms, but consuming healthy foods can mitigate them.
<ul>
<li>Nausea – Eating small, healthy meals throughout the day can help reduce feelings of nausea. Consume lots of ginger, as its natural ability to curb an upset stomach can be your savior during pregnancy.</li>
<li>Gas and constipation – To reduce gas and constipation, prioritize fiber through fruits, vegetables and whole grains.</li>
<li>Excess weight gain – Avoid unnecessary weight gain by eliminating fatty meats and dairy products, as well as refined sugars and processed foods from your diet. Natural, plant-based sustenance from God’s garden is all you need to thrive and maintain a healthy pregnant weight.</li>
</ul>
2. Reduces Your Risk for Pregnancy Complications 
High blood pressure and gestational diabetes can occur as a result of eating poorly during your pregnancy. High blood pressure levels can increase your risk for experiencing complications like preeclampsia, which can cause congestive heart failure, changes in vision, stroke and seizures, as well as kidney and liver issues, according to the American Pregnancy Association. Gestational diabetes that goes untreated can impact your baby’s birth weight and increase your chance of preterm delivery or needing a cesarean section.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
“Our diet has a reputation for lowering blood pressure and blood sugar to manageable levels.”
</div>
The Hallelujah Diet has a reputation for aiding your body in maintaining optimal blood pressure and blood sugar levels. This makes eating well and considering our diet plan throughout your pregnancy critical for avoiding such pregnancy complications.
3. Increases Chances for a Healthy Weight for the Baby 
According to the EatSmart lifestyle blog, babies born with low or high weight can develop more health problems and complications than those who are born at a healthy, normal weight. Eating poorly or not enough can impact your baby’s growth and development in the womb, then ultimately when he or she is born. To help your child grow properly in utero, follow a plant-based diet and eat at least 300 more calories per day than you normally would. This ensures you’re “eating for two” without doubling the amount of food you have to consume in a day.
4. Helps You Lose Weight Faster Postpartum 
For some women, bouncing back to pre-pregnancy weight is more difficult than it is for others. Eating poorly while carrying will only reduce your chance of losing the excess weight after your child is born. Following a nutritious diet throughout the pregnancy instills healthy habits in your brain that you will likely continue once your baby is born, which makes it easier for you to maintain your health and get back down to your pre-pregnancy weight.
As discussed earlier, there’s no reason to worry about nutrient deficiency during pregnancy while following the Hallelujah Diet with appropriate supplementation, especially vitamin B12.. In fact, our plant-based eating regimen can improve your overall health and contribute to proper development of your child in the womb.
For more information on following the Hallelujah Diet during your pregnancy, read our own health expert Olin Idol’s book, “<a href="https://shop.myhdiet.com/pregnancy-children-and-the-hallelujah-diet.html">Pregnancy, Children and the Hallelujah Diet</a>.”
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The Benefits of Eating Well During Your Pregnancy

Pregnancy is often associated with having tremendous cravings, whether that means waking up in the middle of the night searching the pant...

4 Steps to Take to Stop Binge Eating and Feel Peace Around Food

Are you trying to stop binge eating? By developing a balanced relationship with food, you can stop binge eating and experience more ease around food. 
Binge eating is the most common eating disorder in America. <a href="https://www.niddk.nih.gov/health-information/weight-management/binge-eating-disorder">Research</a> shows that 1.25% of women and .42% of men have Binge Eating Disorders.
Because of this, many of our members are struggling to stop binge eating when they first join our Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.1.0/72x72/2122.png" style="height: 1em; max-height: 1em;" /> community. Often times they come to us feeling confused, frustrated, and helpless.
We never want our Method members to feel this way, and we don’t want any of our community members to feel this way either. 
So keep reading to learn about what binge eating is, and how to stop it. 
<h2><img alt="" class="alignnone wp-image-73029 size-full" height="1707" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2018/12/3U0A3828-600x400.jpg 600w" width="2560" /></h2>
<h2>How to Stop Binge Eating</h2>
After you uncover <a href="https://nutritionstripped.com/why-am-i-binge-eating/">why you’re binge eating</a>, you can use these steps to support you in breaking this cycle and finding more balance with food. 
<h3>1. Listen to Hunger and Satiety Cues</h3>
Our <a href="https://nutritionstripped.com/hunger-signals/">hunger and satiety cues</a> are communicating with us all day long, every single day. They’re controlled by two hormones — <a href="https://nutritionstripped.com/ghrelin-hunger-hormone/">ghrelin (the hunger hormone)</a> and leptin (the fullness hormone). 
These hormones along with various other mechanisms in our bodies, work to tell us when we’re hungry and when we’re full. When we listen to these cues, we’re able to avoid bouts of extreme hunger and extreme fullness. 
Sounds easy, right? 
Well, there are various situations we can get into that don’t allow us to listen to these cues as easily as one might assume. Maybe you’re on a diet that says we can only eat three times per day. Or maybe you’re intermittent fasting and despite feeling hunger in the morning, you force yourself to wait until the afternoon. You could even feel hunger but also feel stressed about your workload, and therefore continue working through your lunch break to get ahead. 
Do any of these scenarios sound familiar to you?
When we do this, we often lead ourselves to a sensation of extreme hunger. Eventually, we hit our “hangry” breaking point, and finally, get something to eat. Because we’re so hungry and let our hunger cues get out of control, it is much easier to eat past the point of fullness. 
This is often how a binge eating episode starts. 
When listening to hunger and satiety cues regularly, we’re able to eat portion sizes that are right for us, which prevents recurrent over or undereating over time. 
<h3>2. Eat Mindfully</h3>
It sounds so simple, but it makes a world of a difference.
Mindful eating is a practice that allows you to be more intentional with your eating habits while also maintaining a healthy relationship with food.
When eating mindfully, we’re present, aware, and engaged in the eating process. 
Conversely, when we’re eating mindlessly, we’re distracted, unaware, and disengaged with the eating process. 
Mindless eating has been associated with binge eating time and time again. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071141/">Research</a> has shown that in the absence of mindfulness, the likelihood of disordered eating habits and behaviors is higher. 
To get started with mindful eating to help you stop binge eating, start by removing any and all distractions when you eat. Rather than eating in front of the TV, while on your phone, or even amidst reading a book, just eat. This will heighten your awareness and make listening to hunger and satiety cues (as we just discussed above) even easier. 
<h3>3. Remove Morality from Food</h3>
Have you ever heard of <a href="https://nutritionstripped.com/reset-my-body/">assigning morality to food</a>? 
While this title may be new to you, I have a feeling you may already understand the concept. 
Assigning morality to food is the process of deeming food as good or bad, right or wrong. Those who assign morality to food often believe that when eating foods that are “good”, they, therefore, are good. In turn, when they eat foods that they’ve deemed to be, “bad”, they are then bad and should feel shameful. 
Sound familiar? I had a feeling. 
When we get into this cycle of assigning morality to food, the most common next step for individuals is to restrict “bad” foods and encourage “good” foods. 
The problem with this is, we always, and I mean always, end up having the foods that we try to restrict. And because morality is in play, we may lose control. 
The food items we’ve deemed to be bad seem so much more enticing – just like a little kid who’s been told they can’t have the candy on the countertop! It’s human nature. 
So when we do finally have those “bad”, shameful food items, we’re so much more likely to experience a binge eating episode and eat far past our satiety cues. We eat so much of it, barely experience it because it’s completely mindless, then after the fact feel stressed, shameful, guilty, and upset. 
The response? To never have said “bad” food items again, and go back to “good” ones only. This is the binging and restricting cycle. 
By removing morality from the picture, there are no more good foods, bad foods, right or wrong. Food is simply food. We’re able to choose what we want, when we want, in a calm, cool, and collected way. 
<h3>4. Practice Balanced Eating</h3>
So far I’ve recommended you not follow a diet or plan. I’ve also recommended you simply listen to your personal hunger and satiety, eat mindfully and remove morality from food. 
You may be thinking to yourself, “Ok Erica, so how am I supposed to ever reach my health and wellness goals if I’m just eating whatever, whenever?”, this is where balance comes in. 
Here at Nutrition Stripped, we define balanced eating as the process of prioritizing nourishment and enjoyment in our eating. Where food is not good or bad, but simply nourishing, enjoyable, or a combination of both. 
This allows you to eat what you truly want, when you want it, preventing a binging and restricting cycle from taking place as a result of deprivation or <a href="https://nutritionstripped.com/food-guilt/">guilt</a>. 
You’re able to eat for your physical health, alongside for enjoyment. This creates a sustainable, consistent eating pattern that makes you feel great. 
<h2>What To Do Next To Stop Binge Eating </h2>
<blockquote>
In order to stop binge eating, the first step is to heal your relationship with food. 
</blockquote>
Building a balanced relationship with food allows for you to eat nourishing, balanced meals that you truly enjoy. It allows you to listen to your hunger and satiety cues as well as get out of the diet cycle. You’ll even develop a strong sense of appreciation and compassion for yourself and your body. 
This is exactly what we teach individuals how to do in our Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.1.0/72x72/2122.png" style="height: 1em; max-height: 1em;" />. We walk you through the steps for healing your relationship with food. We teach you how to build a new relationship that allows for growth, stability, and support.
You can watch our <a href="https://members.nutritionstripped.com/workshop">free workshop</a> to learn the method and how to be more balanced with your food choices so you can be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body.
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4 Steps to Take to Stop Binge Eating and Feel Peace Around Food

Are you trying to stop binge eating? By developing a balanced relationship with food, you can stop binge eating and experience more ease aro...

A Certain Diet Can Help You Prevent Diabetes

Those at risk for diabetes are highly recommended to make adjustments in their lifestyles. Drinking more water, stressing less, getting enough sleep every night and exercising regularly are among the many ways you can reduce your chance of developing diabetes. The most important adjustment you can make, however, is switching to a healthier diet. Because being overweight or obese is a huge risk factor for developing diabetes, finding the right food regimen that helps you lose excess body fat is key to reducing your chances.
But what kind of diet is most effective for weight loss for those on the verge of diabetes? Recent research published in The Journal of Nutrition found that a high-carbohydrate, high-fiber and low-fat diet could be your ticket to wellness.
The Research 
A group of researchers led by Allison C. Sylvetsky at the Department of Exercise and Nutrition Sciences at George Washington University created “The Diabetes Prevention Program” to identify which specific dietary factors could play a key role in weight loss among those living with diabetes. The program consisted of 3,234 participants with an average age of 50, and 67 percent were women. Each individual’s diet was assessed after answering the food frequency questionnaire. The researchers used this data to compare the difference in carbohydrate, protein, fats and other food group intakes to increased or lost body weight.
<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="A high-fiber, low-fat diet can help you reduce your risk for diabetes." class="inlineImage" height="auto" id="14119402" src="https://pictures.brafton.com/x_0_0_0_14119402_800.jpg" width="100%" />A high-fiber, low-fat diet can help you reduce your risk for diabetes.</figure>
</div>
After assessing the information, the researchers found that the initial weight of individuals with diabetes was not influenced by consuming carbohydrates, and dietary fiber had no negative impact on them either. Individuals who consumed fats saw an increase in baseline weight.
In those who lost weight after a year, the researchers found a correlation between an increase in carbohydrates that are high in dietary fiber, and a decrease in consuming total saturated fats.
The researchers concluded that those who followed a high-carbohydrate, high-fiber and low-fat diet experienced the most weight loss. This data leads the researchers to believe that this specific diet would be especially beneficial for those on the verge of developing diabetes who need help losing weight.
Trust in the Hallelujah Diet 
One of the key elements out of the study to recognize is the association between increased carbohydrate intake and fiber. The results show that consuming more carbohydrates that are high in dietary fiber – not just any plain old carbohydrates – is key to weight loss and diabetes prevention. That means you should concentrate on eating more high-fiber vegetables and plant-based options, such as peas, lentils, beans, artichokes, broccoli and Brussels sprouts. For more tips on maintaining healthy blood sugar levels on the Hallelujah Diet, check out “<a href="https://shop.myhdiet.com/the-hallelujah-diet-refined-maintaining-healthy-blood-sugar.html">The Hallelujah Diet Refined: Maintaining Healthy Blood Sugar</a>” by our very own Olin Idol.
The Hallelujah Diet has all of the elements you need to lose weight successfully and get your life back on track. Consuming an abundance of primarily raw, plant-based foods that are rich in vitamins and nutrients will give your body the fuel it needs to thrive and ward away illness and disease that can debilitate you later in life.
Our plant-based lifestyle focuses on eating only the raw, natural sustenance from the earth supplied by God. From the beginning, He had the intention to supply us with only this natural food for fuel, and it’s our job to respect and trust in His guidance to live our lives to the fullest. By following the Hallelujah Diet, you can boost your immune system, lose weight, look and feel your best and reduce your risk for developing diseases like diabetes.
Just take a look at all of the <a href="https://www.myhdiet.com">success stories</a> from our followers who stopped diabetes right in its tracks after following our plant-based way of living!
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A Certain Diet Can Help You Prevent Diabetes

Those at risk for diabetes are highly recommended to make adjustments in their lifestyles. Drinking more water, stressing less, getting e...

The Surprising Link Between Gum Health and Heart Health

Our bodies are miraculous machines. We are built of interconnected systems, organs, veins, and more that work in tandem to keep us moving through our daily lives. When one of our parts becomes damaged or loses functionality, it can affect other surprising areas of our body we might not think are related.
Our teeth and gums, for instance. They’re there to help us chew food for digestion and perhaps allow us to show off a beautiful smile. That’s it. Or is it? Did you know a building body of evidence in the health and science community suggests that gum health is connected to heart health?
Scientists and researchers have been delving into the link between gum disease and cardiovascular health for several decades. Today, we’ll explore the connection and how it can affect our heart health.
<h2>What Causes Gum Disease?</h2>
The number one culprit and cause of gum disease is plaque. But there are other gum infection causes aside from plaque that you may not be as familiar with as well. Here are a few common causes behind gum disease:
<ul>
<li>Plaque build-up. Plaque is a thick film of bacteria that forms on our gums and our teeth that daily brushing, flossing, and rinsing removes. Plaque film is a sticky, colorless, or pale yellow coating that constantly forms between and on our teeth. It begins forming roughly 4-12 hours after brushing, which is why it is vital to brush your teeth at least twice a day. The bacteria within plaque creates acids that begin to attack, then erode, our tooth enamel. The eroded enamel allows bacteria to get inside the tooth and leads to cavities and the early stages of the gum disease called gingivitis, which can cause bad breath, discolor your teeth and then lead to periodontal disease.</li>
<li>Smoking or chewing tobacco interferes with the natural function of your gum tissue cells, making your mouth more vulnerable to infections like gum disease.</li>
<li>Pregnancy, monthly menstrual cycles, and hormonal shifts can make your teeth and gums more vulnerable.</li>
<li>Certain prescription medications. Suppose you are prescribed or take medicines that have side effects that reduce the amount of saliva you produce, leaving you with a dry mouth. A more parched mouth can encourage bacteria to spread easier.</li>
<li>It can be challenging to get your daily vitamins. However, if you aren’t getting enough vitamin C, this could be especially harmful to your gums.</li>
<li>Family history plays a large part too. If you have a family history of gum disease, make sure to tell your dentist, as this may be putting you at a higher risk of developing a bacterial infection.</li>
</ul>
<h2>What is Gum Disease?</h2>
Gum disease, or periodontal disease, is an infection of the tissues (the gums) that hold your teeth in place. It can be caused by poor dental hygiene, such as inadequate brushing technique and not flossing. However, it can be caused by different reasons, which can be found listed above.
Without treatment, gum disease can worsen over time. Not only does it create an infection within your gums, but it can then begin to destroy and erode the bone that supports our teeth.
<h2>What Are the Signs of Gum Disease?</h2>
Healthy gums present as firm, pale pink, and will fit snugly around your teeth. Signs and symptoms of gum disease may include things like:
<ul>
<li>Swollen, puffy gums.</li>
<li>Gums that are bright red, dusky red, or purplish.</li>
<li>Gums that feel sore or tender when touched.</li>
<li>When brushing or flossing, gums bleed.</li>
<li>Pink-tinged toothbrush or saliva after brushing or flossing or when spitting after.</li>
<li>Sudden or increase of bad breath.</li>
<li>Pus between teeth and gums.</li>
<li>Loose teeth, or loss of teeth.</li>
<li>Painful chewing.</li>
<li>New spaces between teeth.</li>
<li>Gums that have pulled away receded or seem to have shrunk away from your teeth, making them appear longer.</li>
<li>A change in the way your teeth fit together when you bite.</li>
</ul>
<h2>How Gum Health is Linked to Heart Health</h2>
Published in February 2021, the Forsyth Institute and Harvard University Scientist and Colleges investigated the correlation between periodontitis (gum disease) and the higher risk of experiencing major cardiovascular events.<a href="#source-ref-1">(1)</a>
Scientists studied the relationship of active gum disease over a long period and whether or not it was predictive of arterial inflammation, which can cause heart attacks, strokes, and other dangerous cardiovascular disease symptoms.
For the study, researchers used both PET and CT scans on over 300 individuals to view and assess inflammation in the arteries and gums of each patient. Four years later, in their follow-up, 13 of the patients developed significant adverse cardiovascular events—and further research showed that periodontal inflammation was shown to predict cardiovascular events, even after scientists controlled all other risk factors, including smoking, high blood pressure, obesity, and diabetes.
Most importantly, they found that bone loss from prior periodontal disease was not associating with cardiovascular events. Meaning that patients who no longer had actively inflamed gums, or were actively treated their gum disease, had a lower risk of cardiovascular disease—even though they had experienced bone loss before treating the disease.
While more research will be done to study this connection, Van Dyke, Vice President of Clinical and Translational Research at Forsyth, says, “This is very definitely related to people who have currently active inflammatory disease.” Scientists believe that when the gums become inflamed due to periodontal disease, this activates and mobilizes cells signaling through the bone marrow that triggers the inflammation of the arteries, leading to adverse cardiac issues and events.
<h2>What You Can Do To Minimize Gum Disease</h2>
If you are not currently experiencing signs or symptoms of gum disease, here are some preventative actions to help keep your gums healthy and happy.
<ul>
<li>Establish a twice-daily oral care routine. Prevention of gingivitis is all about maintaining a basic organ hygiene routine. Brush, floss, and rinse with mouthwash to prevent odor-causing bacteria from forming on your teeth.</li>
<li>Most importantly: visit your dentist and make sure to have routine teeth cleaning done at least every six months. Professional cleanings can clean deeper and remove more stubborn plaque. Your dentist and dental hygienist are trained to spot the signs of gum disease likely well before you can, and the sooner you can have it treated, the easier it is to keep it at bay.</li>
<li>If you do begin to experience any signs or symptoms of gum disease, it is essential to get to a dentist as soon as possible.</li>
</ul>
When it comes down to health and wellness, it’s essential to try and keep our bodies as healthy as possible from top to bottom and inside out!
<h2>Sources:</h2>
<ol>
<li id="source-ref-1" style="list-style: decimal;"><a href="https://www.sciencedaily.com/releases/2021/02/210222092304.htm" target="_blank" rel="nofollow noopener">https://www.sciencedaily.com/releases/2021/02/210222092304.htm</a></li>
</ol>
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The Surprising Link Between Gum Health and Heart Health

Our bodies are miraculous machines. We are built of interconnected systems, organs, veins, and more that work in tandem to keep us moving th...

Improved Kidney Function Through Raw Food Diet

Did you know that on average, more than 1 in 7 United States adults have some organ damage that can keep these crucial body parts from adequately functioning? When it comes to an organ that does plenty of hard work, filtering our waste, regulating blood pressure, converting vitamin D into a usable form—our kidneys may not be getting the attention they deserve.
In 2021, the CDC released their new statistics on chronic kidney disease (CKD), showing that this condition is still rising. The CDC estimates around 37 million people in the US have CKD, compared to their 2017 estimate of 26 million people. When our kidneys don’t work correctly, this can lead to other health issues such as heart disease, stroke, or early death, and 9 in 10 people statistically have no idea they have CKD.<a href="#source-ref-1">(1)</a>
If you have diabetes or high blood pressure or are older—your risk for chronic kidney disease increases as well.
Suppose you’ve been worried about the chances of CKD, whether now or in the future. No matter what age you may be, there are a handful of simple things you can do today to begin to lower your odds of this disease or even slow its progression. Here are some of the top raw foods and a few tips that can help improve kidney function and may have other healthful benefits!
<h2>Tips And Tricks to Give Your Kidneys a Rest</h2>
<h3>Take a Meatless Day</h3>
As Americans, many of us tend to consume almost twice the amount of protein we need daily, typically from meat. While it is crucial to have protein in your diet, too much of it can become an issue. When our bodies digest protein, byproducts are created. These byproducts need to be filtered out of our blood and then eliminated by our kidneys. If you are already suffering from CKD, or your kidneys are already stressed, this can further stress already compromised kidneys.
If your diet consists of meat every day, for most every meal, consider trying meatless alternatives, vegetarian meals, or going one day a week without meat to give your kidneys a much-deserved break. Work toward completely eliminating meat and dairy from your diet if you desire to achieve optimal health.
<h3>Boost Your Fiber Intake</h3>
When your body metabolizes fiber, it creates beneficial compounds that can improve insulin sensitivity and reduce inflammation, two factors that are critical for kidney health. This process can also reduce the production of toxins that are damaging to your kidneys. Short-chain fatty acids derived from the gut microbial fermentation of fiber have been shown to have anti-inflammatory and immune-modularity properties in acute kidney injury (AKI.)<a href="#source-ref-2">(2)</a> Scientific researchers are now dedicated to delving further into what other benefits for your kidneys there might be for those who ensure they consume their daily dietary fiber intake.
<h3>Less Soda and Sugar-Sweetened Drinks</h3>
According to several scientific studies and the National Kidney Foundation, higher blood sugars and those who are diagnosed with diabetes, both Type 1 and Type 2, account for almost 44% of new cases of CKD.<a href="#source-ref-3">(3)</a> Factors that can help reduce your risk of CKD are control over high blood pressure, dietary protein intake, and control of blood sugar levels.
Where can you start? If you’re a sugar-sweetened fan of soda or pop, you may want to begin by slowly reducing the amount of soda you drink as well as decreasing the amount of sugar-sweetened fruit juices (juices that are not 100% juice). Excess sugar builds up in your blood glucose level, and that can eventually begin to damage your kidneys. An ultimate goal of eliminating all sources of refined sugar can be achieved if one is dedicated to achieving ultimate health.
Picture yourself still doing your favorite hobbies into your 80s and 90s. It won’t happen if you keep drinking soda, which leads to weekly appointments with a dialysis machine. Hobbies or dialysis? Your choice.
<h3>Lower the Salt</h3>
According to the American Heart Association’s recommended limit, you should be aiming to consume no more than 2,300 mg of salt per day, with the ideal limit of no more than 1,500 mg a day for adults. On average, the typical American tends to eat more than 3,400 milligrams of sodium per day, much more than is recommended. High sodium intakes have been linked to higher risks of kidney disease. In patients already suffering from chronic kidney disease, it is necessary to strictly control sodium intake to decrease proteinuria (abnormal quantities of protein in the urine) and preserve what kidney function remains.<a href="#source-ref-4">(4)</a> For our salt needs, it is best to consume unrefined sea salt and completely avoid refined table salt.
<h2>The Raw Foods That Improve Kidney Function</h2>
<ol>
<li>You’ve probably heard us talk about how beneficial they are to other organs of the body, but truthfully, omega-3s are critical for your entire body, as we cannot make our own. As well as possibly being vital in helping control blood clotting and building cell membranes in the brain, omega-3s have been shown to help decrease the risk of abnormal heartbeats, reduce triglyceride levels, and slightly lower blood pressure.<a href="#source-ref-5">(5)</a> Eating fish exposes one to a high level of toxins. The best way to insure an optimal Omega 3 intake is with a clean, third-party tested and properly processed fish oil such as the Hallelujah Diet fish oil.</li>
<li>Sweet potatoes. It is similar to white potatoes but richer in healthful fiber, causing them to break down in your gut more slowly, resulting in a lowered level of insulin spikes. However, keep in mind that sweet potatoes are a high potassium food, and many who already have CKD may be cautioned to limit their potassium intake.</li>
<li>Blueberries. Packed full of antioxidants, these are a low-calorie source of fiber and Vitamin C and also perfect for satisfying a sweet craving without any processed sugars or sweeteners. Many studies are currently revealing that consuming blueberries may have a broader effect on the body’s health than we thought. It is widely recommended by doctors and scientists alike that increased consumption of blueberries for health is highly encouraged.<a href="#source-ref-6">(6)</a></li>
<li>Apples. Low in potassium, high in pectin, a soluble fiber that may lower cholesterol and glucose levels. Make sure to eat them with the peel on for an additional source of antioxidants.</li>
<li>Dark Leafy Greens and Leafy Greens. Dark leafy greens low in potassium like kale, or leafy greens like alfalfa sprouts, green beans, asparagus, green cabbage, celery, cucumbers, lettuce, and green peas contain a large variety of vitamins, fibers, and minerals as well as being an excellent source of antioxidants.</li>
</ol>
These tips and tricks, along with a healthy serving of these raw foods for kidneys, will help your body and organs function at the best of their ability, all while benefiting your entire body. Add these delicious, health-packed foods to your diet today!
<h2>Sources</h2>
<ol>
<li id="source-ref-1" style="list-style: decimal;"><a href="https://www.cdc.gov/kidneydisease/publications-resources/ckd-national-facts.html" target="_blank" rel="nofollow noopener">https://www.cdc.gov/kidneydisease/publications-resources/ckd-national-facts.html</a></li>
<li id="source-ref-2" style="list-style: decimal;"><a href="https://www.frontiersin.org/articles/10.3389/fcell.2021.648639/full" target="_blank" rel="nofollow noopener">https://www.frontiersin.org/articles/10.3389/fcell.2021.648639/full</a></li>
<li id="source-ref-3" style="list-style: decimal;"><a href="https://www.kidney.org/news/newsroom/factsheets/Diabetes-And-CKD" target="_blank" rel="nofollow noopener">https://www.kidney.org/news/newsroom/factsheets/Diabetes-And-CKD</a></li>
<li id="source-ref-4" style="list-style: decimal;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000895/" target="_blank" rel="nofollow noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000895/</a></li>
<li id="source-ref-5" style="list-style: decimal;"><a href="https://www.kidney.org/content/7-kidney-friendly-superfoods" target="_blank" rel="nofollow noopener">https://www.kidney.org/content/7-kidney-friendly-superfoods</a></li>
<li id="source-ref-6" style="list-style: decimal;"><a href="https://academic.oup.com/advances/article/11/2/224/5536953" target="_blank" rel="nofollow noopener">https://academic.oup.com/advances/article/11/2/224/5536953</a></li>
</ol>
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Improved Kidney Function Through Raw Food Diet

Did you know that on average, more than 1 in 7 United States adults have some organ damage that can keep these crucial body parts from adequ...

Raw Foods That Help Better Liver Function

Have you thought about your liver lately? How about what kinds of raw foods are good for your liver? Are you unsure which raw foods to add to your daily intake to help? Never fear! We’re here to help you find the essential raw foods that are good for your liver and to help promote a healthier, more beneficial diet for your mental and physical well-being!
<h2>What Does the Liver Do?</h2>
Our livers are a relatively large, meaty organ that rests on the right side of the belly. Livers weigh around 3lbs, and typically our livers are protected by our rib cages, making it almost impossible to touch or feel. There are two large sections to our livers called the right and left lobes. Our gallbladder sits under our liver along with parts of the pancreas and intestines. The liver works together with these organs to digest, absorb and process food.
The liver’s most important task is to filter blood coming from the digestive tract before passing it to the rest of our body. The liver also detoxifies chemicals and metabolizes drugs. As it detoxifies, the liver secretes bile that ends up back in the intestines. The liver also creates proteins that are critical for blood clotting and other functions.
In short, the liver is one of our powerhouse organs, and we should be eating to help its function just as much as we do for any of our major organs, so let’s go over the top raw foods good for this powerhouse!
<h2>Grapefruit</h2>
Grapefruits are packed full of powerful antioxidants that naturally benefit your body and help protect the liver. The two most important antioxidants that may be the most beneficial to your liver found in grapefruit are naringenin and naringin. Naringenin has been revealed to have pharmacological effects in treating obesity and associated metabolic disorders such as NAFLD (Nonalcoholic Fatty Liver Disease.)
The study indicates that these natural flavanones help modulate several biological processes that correlate with NAFLD, such as energy balance, lipid, and glucose metabolism, inflammation, and oxidative stress by different mechanisms.<a href="#source-ref-1">(1)</a>
Further study is needed to cement the effects of grapefruit and its components. Still, today’s current evidence points to grapefruit being an excellent raw food to help keep your liver healthy.
<h2>Extra Virgin Olive Oil</h2>
Pure and genuine olive oil is considered a healthy fat due to its many health benefits. Some of its most common benefits have positive effects on the heart and metabolic health. However, it has been linked to having a positive impact on the liver.
A research study conducted in November 2019, analyzing a group of 100 men and women between the ages of 64 and 70 years old that were at higher risk for cardiovascular diseases were placed on a Mediterranean diet. The primary source of fat on a Mediterranean diet is olive oil.
It was observed that the diet, heavily supplemented with olive oil, showed a reduced prevalence of hepatic steatosis – a form of fatty liver disease in older individuals at high cardiovascular risk.<a href="#source-ref-2">(2)</a>
<h2>Cruciferous Vegetables</h2>
Cruciferous vegetables are a diverse group that includes broccoli, cauliflower, cabbage, kale, Bok choy, Brussels sprouts, collards, watercress, radishes, kale, and arugula. These vegetables are an excellent source of natural sulfur compounds, one of the nutrients your liver needs to perform its critical work. They’re also bursting with fiber and a wealth of vitamins and minerals.
New research findings published in Hepatology on February 2020 from Texas A&M AgriLife Communications show that a natural compound, called indole, found in gut bacteria and cruciferous vegetables, can fight fatty liver disease.<a href="#source-ref-3">(3)</a> Low in calories, cruciferous vegetables, and their high fiber content help gut microbiomes flourish. For those with higher indole found within their gut, scientists believe they may contribute to lowering the risk or preventing non-alcoholic fatty liver disease (NAFLD). NAFLD is linked to obesity and increased potential for several cancers, including liver cancer.
<h2>Other Raw Foods that May Help Increase Liver Health</h2>
A few other foods that may contribute to liver health to consider adding to your raw food diet are:
<ul>
<li>Tea is widely considered beneficial to health, but evidence shows that it may also have particular benefits for the liver. Drinking green tea high in antioxidants could improve liver enzyme levels and may also reduce oxidative stress.</li>
<li>Coffee is still controversial in healthy diets, but more studies keep revealing liver-protective benefits. A new study published in June 2021 reported a 21% decrease in incidence of chronic liver disease and a 49% reduced risk of dying from chronic liver disease among coffee drinkers during the 10-year study, regardless of whether people drank instant, regular or decaffeinated coffee.<a href="#source-ref-4">(4)</a></li>
<li>Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors, which also happen to be connected with many health benefits, including the liver.</li>
<li>Red and purple grapes contain a wide variety of healthful plant compounds, the most famous of them is resveratrol. Research suggests there’s evidence that they can help lower inflammation and possibly improve liver function.</li>
</ul>
When it is time to fuel your body correctly and help it begin the healing process or maintain the body you’re in, consider eating the proper servings of these raw foods good for the liver daily!
<h2>Sources:</h2>
<ol>
<li id="source-ref-1" style="list-style: decimal;"><a href="https://academic.oup.com/advances/article-abstract/12/2/413/5900822" target="_blank" rel="nofollow noopener">https://academic.oup.com/advances/article-abstract/12/2/413/5900822</a></li>
<li id="source-ref-2" style="list-style: decimal;"><a href="https://pubmed.ncbi.nlm.nih.gov/31334554/" target="_blank" rel="nofollow noopener">https://pubmed.ncbi.nlm.nih.gov/31334554/</a></li>
<li id="source-ref-3" style="list-style: decimal;"><a href="https://www.sciencedaily.com/releases/2020/02/200207123746.htm" target="_blank" rel="nofollow noopener">https://www.sciencedaily.com/releases/2020/02/200207123746.htm</a></li>
<li id="source-ref-4" style="list-style: decimal;"><a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-10991-7" target="_blank" rel="nofollow noopener">https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-10991-7</a></li>
</ol>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/raw-foods-that-help-better-liver-function">Raw Foods That Help Better Liver Function</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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Raw Foods That Help Better Liver Function

Have you thought about your liver lately? How about what kinds of raw foods are good for your liver? Are you unsure which raw foods to add t...

How Raw Foods Promote a Healthier Heart

Did you know that heart disease is still the leading cause of death for men, women, and people of most racial and ethnic groups within the United States?<a href="#source-ref-1">(1)</a> It is tragically estimated that one person dies every 36 seconds in the U.S. from cardiovascular diseases.
And while genetics and other circumstances can contribute to heart disease, diet still plays one of the leading roles in heart health and can impact the risk of heart disease. It’s incredible to realize that what you eat can influence every aspect of your body, and there are ways to lower your risk for certain diseases and health issues by understanding what foods work best for you.
There are certain raw foods good for your heart that you should add to your meals every day. We’re happy to be able to share with you some of the most incredible and best heart-healthy raw foods to help your body maintain and possibly improve your state of health today.
<h2>Leafy Green Vegetables</h2>
Leafy green vegetables like spinach, kale, collard greens, broccoli, lettuce, and cabbage are all nutrient-packed and high in vitamin K. Vitamin K helps protect your arteries and promote proper blood clotting. Leafy greens also happen to be high in dietary nitrates, shown to reduce blood pressure.<a href="#source-ref-2">(2)</a>
New research by Edith Cowan University conducted in August 2021 shows that those who eat a diet rich in vitamin K can have up to 34% lowered risk of atherosclerosis-related (diseases of the arteries characterized by deposition of plaques on the inner walls) cardiovascular disease.<a href="#source-ref-3">(3)</a>
For this research, over 50,000 people took part over 23 years. The study found that those with the highest intakes of vitamin K1 were also 21% less likely to be hospitalized with cardiovascular disease-related atherosclerosis.<a href="#source-ref-3">(3)</a>
Each day, as little as one single cup of raw (or ½ cup of cooked) vitamin K and nitrate-rich vegetables could significantly increase heart health.
<h2>Whole Grains</h2>
Published on July 13th, 2021, online within The Journal of Nutrition, a study shows a strong correlation between whole grains and a reduced risk of cardiovascular disease. With analysis of over 3,000 middle and older-aged adults that ate at least three servings of whole grains daily, it was found that they had smaller increases in blood sugar levels, blood pressure, and waist size compared to those who ate less than one-half cup serving per day.<a href="#source-ref-4">(4)</a>
The study used data from a 1970s Heart Study Offspring Cohort to examine long-term risk factors for heart disease. Changes in the following risk factors for heart disease at 4-year intervals over 18 years were analyzed: waist size, blood pressure, blood sugar, triglycerides, and HDL (the good cholesterol.)
Common whole grains that can contribute to your heart and overall health include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa.
Multiple studies over the years have also connected having at least three or more servings of whole grains a day to at least a 22% lowered risk of heart disease.
Note: Due to widespread use of herbicides on grain crops, it is vitally important to insure only organic grains are consumed.
<h2>Berries</h2>
For a food that is both extremely tasty and good for your heart, turn toward the berry. Berries of all kinds are rich in antioxidants—substances found in certain foods known to help fight cell damage. Additionally, dietary flavonoids, a class of chemicals found in plants, positively affect blood pressure levels. Examples of flavonoid-rich foods include apples, berries like blueberries and strawberries, pears, wine, tea, and dark chocolate.
Research led by Aedin Cassidy, chair and professor in nutrition and preventive medicine at Queen’s University in Belfast’s Institute for Global Food Security, recruited 904 adults between the ages of 25 and 82 from Germany’s Population-Based Recruitment for Genetics Research (PopGen) biobank.
Findings from their research revealed that those participants who had the highest intake of flavonoid-rich foods had lower systolic blood pressure levels compared to those with the lowest consumption of flavonoid-rich foods.<a href="#source-ref-5">(5)</a>
When considering adding more berries to your diet, fresh or frozen is always better than dried. Dried berries have only 20% as many phytonutrients as fresh and frozen and have far more sugar. Again, it is better to consume organic berries to avoid pesticides.
<h2>Fatty Fish and Fish Oil</h2>
Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish and fish oil. The American Heart Association (AHA) has been recommending omega-3s from fish and fish oil for over 20 years to reduce cardiovascular events such as heart attacks and strokes for people who already have cardiovascular disease (CVD) and help lower the risk of CVD.
Since omega-3s cannot be produced within the body, yet our bodies need it, it’s vital to ensure you get enough daily omega-3s, through regular use of a good clean fish oil supplements.<a href="#source-ref-6">(6)</a> We can get land based omega 3s from flax seed or chia seed but we cannot get the DHA we need without using a clean, well processed fish oil.
<h2>What other Heart-Boosting Raw Foods Could I Add to my Diet?</h2>
There are many other raw foods good for your heart, too. Though we highlighted the most essential, here is a list of different foods to consider adding to your daily diet.
<ul>
<li>Avocados. This raw food source is rich in heart-healthy monounsaturated fats, which have been linked to reducing cholesterol levels and lowering the risk of heart disease.<a href="#source-ref-7">(7)</a></li>
<li>Walnuts are a fantastic source of fiber and micronutrients like magnesium, copper, and manganese. Researchers from Loma Linda University School of Public health and the Lipid Clinic at the University of Barcelona in Spain released a finding in a journal article in November 2020, showing that walnut consumption in older adults reduced 6 out of 10 inflammatory blood markers, up to 11.5%<a href="#source-ref-8">(8)</a>. Eating a serving of walnuts could be beneficial for both disease management and disease prevention.</li>
<li>Beans. In a review published in Advances in Nutrition, consuming beans, lentils, and other legumes can reduce the risk for cardiovascular disease. The study found that those who consumed the most legumes reduced their incidence rates for cardiovascular disease, coronary heart disease, and hypertension by as much as 10% compared to those with the lowest intake.<a href="#source-ref-9">(9)</a></li>
</ul>
Our bodies are unique creations. It is vital that we nourish it with plenty of raw foods to support physical and mental health. Make sure to add these essential raw foods good for your heart to your diet.
<h2>Sources:</h2>
<ol>
<li id="source-ref-1" style="list-style: decimal;"><a href="https://pubmed.ncbi.nlm.nih.gov/33501848/" target="_blank" rel="nofollow noopener">https://pubmed.ncbi.nlm.nih.gov/33501848/</a></li>
<li id="source-ref-2" style="list-style: decimal;"><a href="https://www.cambridge.org/core/journals/nutrition-research-reviews/article/abs/role-of-dietary-nitrate-and-the-oral-microbiome-on-blood-pressure-and-vascular-tone/0052488F04342F8894B9E509029B22A7#" target="_blank" rel="nofollow noopener">https://www.cambridge.org/core/journals/nutrition-research-reviews/article/abs/role-of-dietary-nitrate-and-the-oral-microbiome-on-blood-pressure-and-vascular-tone/0052488F04342F8894B9E509029B22A7#</a></li>
<li id="source-ref-3" style="list-style: decimal;"><a href="https://www.sciencedaily.com/releases/2021/05/210504112604.htm" target="_blank" rel="nofollow noopener">https://www.sciencedaily.com/releases/2021/05/210504112604.htm</a></li>
<li id="source-ref-4" style="list-style: decimal;"><a href="https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxab177/6311830" target="_blank" rel="nofollow noopener">https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxab177/6311830</a></li>
<li id="source-ref-5" style="list-style: decimal;"><a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.121.17441" target="_blank" rel="nofollow noopener">https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.121.17441</a></li>
<li id="source-ref-6" style="list-style: decimal;"><a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/" target="_blank" rel="nofollow noopener">https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/</a></li>
<li id="source-ref-7" style="list-style: decimal;"><a href="https://www.ahajournals.org/doi/10.1161/JAHA.114.001355" target="_blank" rel="nofollow noopener">https://www.ahajournals.org/doi/10.1161/JAHA.114.001355</a></li>
<li id="source-ref-8" style="list-style: decimal;"><a href="https://www.jacc.org/doi/10.1016/j.jacc.2020.07.071#:~:text=In%2Dtrial%20changes%20in%20main,concentrations%20of%20several%20inflammatory%20biomarkers." target="_blank" rel="nofollow noopener">https://www.jacc.org/doi/10.1016/j.jacc.2020.07.071#:~:text=In%2Dtrial%20changes%20in%20main,concentrations%20of%20several%20inflammatory%20biomarkers.</a></li>
<li id="source-ref-9" style="list-style: decimal;"><a href="https://pubmed.ncbi.nlm.nih.gov/31728500/" target="_blank" rel="nofollow noopener">https://pubmed.ncbi.nlm.nih.gov/31728500/</a></li>
</ol>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/how-raw-foods-promote-a-healthier-heart">How Raw Foods Promote a Healthier Heart</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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How Raw Foods Promote a Healthier Heart

Did you know that heart disease is still the leading cause of death for men, women, and people of most racial and ethnic groups within the U...

An Update on the Dangers of Mammograms

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“How Can I Reset My Body After Eating Badly?”

Have you ever eaten something you thought was bad, then immediately thought to yourself, “how can I reset my body and make up for eating badly?”
This is one of the most common phrases I hear as a Registered Dietitian. 
Unfortunately, resetting or doing things to make up for what you ate isn’t recommended, healthy, or going to give you the results you’re hoping for. 
But, if you have had this thought or taken actions to “undo” eating foods you thought were bad, it’s completely understandable why you thought that was what you should do.
So much of the messaging around food and nutrition is about being 100 percent perfect all of the time, and if you’re not, you need to do a detox, reset, cleanse, go twice as hard at the gym, or eat less, and the list goes on. 
Now, you may be wondering, why is resetting not the best way to handle the situation when this happens, and what should I be doing instead? Keep reading and we’ll dive into it! 
<h2>Why Resetting Your Body Isn’t Necessary (Plus How It Can Hurt Your Health and Goals Long-term) </h2>
The concept of resetting and making up for eating bad foods stems from a concept called food morality, which is labeling foods as either “good” or “bad.”
Generally speaking, nourishing foods are often in the “good” category, while more enjoyable foods are put in the “bad” category. 
The problem with the concept of food morality is that it can start to snowball and complicate your relationship with food. 
<blockquote>
When we assign “good” and “bad” labels to food, food starts to become black and white, right and wrong, and the food we eat (or don’t eat) starts to dictate how we feel.
</blockquote>
For example, if we make “good” choices, we may feel prideful and confident. Yet when we make “bad” choices, we may feel shameful and guilty. 
This naturally leads us to try to avoid or restrict food items that are in the “bad” category. 
But because we are human, we often can’t do that — and for good reason, too! Oftentimes the food items in the “bad” category are really enjoyable and are food items we truly want to have deep down, which is absolutely okay and mindful to do! 
These food rules and harsh lines of right and wrong leave us constantly feeling at war with ourselves. We tell ourselves we shouldn’t eat the “bad” foods, but we know we really want them, so eventually, we have them. That finally leads us to want to reset and make up for eating “bad” foods in the first place.
However, these thoughts and behaviors can often become <a href="https://nutritionstripped.com/disordered-eating-habits/">disordered</a>, leading to an unhealthy relationship with food and your body, and ultimately harm your physical, mental, and emotional health.  
<h2><img alt="" class="alignnone wp-image-56825 size-full" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/12/Cashew-Butter-and-Raspberry-Thumbprint-Cookies-plantbased-dessert-cookies-recipe-nutritionstripped-HEALTHY-13-600x900.jpg 600w" width="2700" /></h2>
<h2>Aren’t Some Foods Truly Good and Some Truly Bad? </h2>
Now is the time where you may be saying to yourself, “Well, Erica, certain foods aren’t good for me and I shouldn’t have them, so what’s wrong with feeling guilty about having them and being “good” in response?”.
This is where we can get into a bit of trouble, and where the imbalanced nature of the all-or-nothing cycle gets started. 
<h3>The All-or-Nothing Cycle </h3>
The Balance Spectrum is a tool we use here at Nutrition Stripped to describe the balanced eating cycle. On one side we have enjoyment, and on the other we have nourishment. Somewhere in the middle, they come together – this is where we find balance. Yet on either polarizing ends of the spectrum, we have the “all-in” and “all-out” ends of the spectrum that we want to avoid. 
If you’re not familiar with our Balance Spectrum tool, you can <a href="https://members.nutritionstripped.com/guide">download our free guide</a> that walks you through it in more detail! 
When we try to make up for it, we end up doing something we call “pendulum swinging” on the Balance Spectrum. We quickly move from the enjoyment end of the eating spectrum, all the way over to the “all-in” end of nourishment. 
The “all-in” end may look like further restriction of “bad” foods, calorie counting, macro counting, strict food rules, and eating schedules. All in an attempt to make up for eating bad foods. 
But what do you think happens when we spend too much time on the “all-in” end of the spectrum? You guessed it, we swing right back over to the “all-out” end of the spectrum.
Picture a pendulum here. If we pull too hard in one direction, the pendulum will eventually, inevitably swing harder and faster all the way in the opposite direction. 
The “all-out” end may look like <a href="https://nutritionstripped.com/why-am-i-binge-eating/">binge eating</a>, overindulgence, a lack of control around food with little to no consideration of nourishment. 
What we’re describing is the all-or-nothing cycle.  
<h2>What to Do Instead of Resetting and Making Up for Eating Bad Foods</h2>
We now know that deeming foods as “bad” and attempting to make up for eating them creates an imbalanced, negative relationship with food. 
So what do we want to do instead? 
Remove morality and appreciate both ends of the Balance Spectrum. We want to appreciate food, all food, for exactly what it is.
<blockquote>
We want to remember that food is simply food. It’s either nourishment, enjoyment, or a combination of both. There’s truly no such thing as good or bad foods. 
</blockquote>
Once we’re able to do this, we’re able to make food choices that feel true and right to us. We no longer feel compelled to make up for eating bad foods. We’re able to slide with ease on the Balance Spectrum, rather than rigidly and erratically swing like a pendulum back and forth from one polarizing end to the other.  
Eating in this way is exactly what we teach in our <a href="http://nutritionstripped.com/services">Mindful Nutrition Method</a>. We teach you how to use our Balance Spectrum on a daily basis to reflect and take intentional, mindful action that creates the right amount of balance between nourishing yourself and enjoying food. 
<section class="article-text">
<div id="article-content" class="article-content">
We walk you through the steps for healing your relationship with food and teach you how to build a new relationship that allows for growth, stability, and support.
You can watch our <a href="https://members.nutritionstripped.com/workshop">free workshop</a> to learn how to be more balanced with your food choices so you can be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body. 
</div>
</section>
The post <a rel="nofollow" href="https://nutritionstripped.com/reset-my-body/">“How Can I Reset My Body After Eating Badly?”</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.
 
 
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“How Can I Reset My Body After Eating Badly?”

Have you ever eaten something you thought was bad, then immediately thought to yourself, “how can I reset my body and make up for eating bad...

9 Fermented Foods for Better Digestive Health and Immunity

Do you incorporate fermented foods into your diet weekly?
Not only are these probiotic-packed superfoods brimming with beneficial bacteria, but they’re also versatile and full of flavor.
<blockquote>
Making a conscious effort to include just a few servings in your diet each week can have a huge impact on gut health, weight management, blood sugar levels, and more.
</blockquote>
Ready to learn more? Keep reading for a complete fermented foods list, plus some simple yet delicious ways to add them to your diet.
<h3>What Are Fermented Foods?</h3>
Fermentation is a process in which microorganisms like bacteria and yeast break down molecules such as sugar. This process triggers a number of different chemical changes. Most notably, however, it extends the shelf-life of the final product and increases the number of beneficial bacteria in your food.
<h4>Probiotics And Their Benefits</h4>
“Bacteria” and “food” aren’t two words you would ever really expect–or want–to hear in the same sentence, but this type of bacteria is actually pretty important to your overall health. Also known as probiotics, these healthy strains of bacteria live in your digestive tract and promote everything from <a href="https://nutritionstripped.com/improve-digestion-5-steps/">digestive health</a> to immune function and beyond (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/" target="_blank" rel="noopener noreferrer">1</a>).
More specifically, the probiotics in fermented foods have been shown to provide antioxidant, antimicrobial, antifungal, anti-inflammatory, anti-diabetic, and anti-atherosclerotic (aka prevents cholesterol build-up within artery walls) benefits (<a href="https://www.tandfonline.com/doi/abs/10.1080/10408398.2017.1383355?journalCode=bfsn20">2</a>). When consumed regularly, the likelihood of reaping said benefits is sure to increase! 
Taking a <a href="https://nutritionstripped.com/guide-to-probiotics/">probiotic</a> is one easy way to increase your intake of gut-healthy bacteria. However, you don’t need to spend lots of money on pricey products to get more probiotics in your diet. In fact, incorporating a few of the top-fermented foods into your weekly meal plan can be just as effective, and may even offer other health benefits as well.
<a href="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9.jpg"><img alt="" class="alignnone size-full wp-image-48542" height="2961" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9-274x300.jpg 274w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9-768x842.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9-934x1024.jpg 934w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9-762x836.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe-9-606x665.jpg 606w" width="2700" /></a>
<h2>Top 9 Fermented Foods</h2>
From pickled veggies to cultured dairy products, there are tons of different ways to get more fermented foods into your diet. Here are a few of the top-fermented foods that you may want to consider adding to your next grocery list.
<h4>1. Kombucha</h4>
Kombucha is a fermented beverage made from either black or green tea. It’s typically fizzy and sharp, with a flavor that can range from sour to sweet depending on the way that it’s produced and the ingredients that are added to it.
Although research is limited in humans, animal and test-tube models show that kombucha could help decrease blood sugar, <a href="https://nutritionstripped.com/how-to-lower-cholesterol/">reduce cholesterol</a> and triglyceride levels, and block the spread of cancer cells in vitro (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22591682" target="_blank" rel="noopener noreferrer">3</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18979556" target="_blank" rel="noopener noreferrer">4</a>).
Not only that, but kombucha is also incredibly versatile. It makes a great alternative to soda or other sugary drinks and can even be brewed at home using tea, sugar, and a SCOBY—also known as a “symbiotic culture of bacteria and yeast.”
<h4>2. Sauerkraut</h4>
Sauerkraut is tasty fermented food with a long history of health benefits. Although it originated in ancient China over 2,000 years ago, sauerkraut has since become a popular side dish popping up all over the globe.
Traditionally, fermented sauerkraut is made from raw cabbage combined with lactic acid bacteria. In some regions, it’s also flavored with ingredients like caraway seeds, juniper berries, ginger, beets, dill, or fennel.
In addition to supplying the same health benefits as other fermented foods, sauerkraut also provides a hearty dose of vitamin C, vitamin K, iron, and manganese (<a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2614/2" target="_blank" rel="noopener noreferrer">5</a>). Plus, making sauerkraut is easy and can be done right from the comfort of your own kitchen.
To make homemade sauerkraut, simply combine grated cabbage with salt, and your choice of other veggies like beets, carrots, and ginger. Pack into a sterilized jar and set at room temperature for 2-3 weeks to allow fermentation to occur.
<h4>3. Kefir</h4>
Kefir is a type of fermented milk drink that has been linked to a long list of benefits. This cultured dairy product is made by combining kefir grains with milk to produce a creamy, flavorful beverage that’s packed with probiotics.
Kefir is a great source of several important nutrients, including protein, phosphorus, calcium, and vitamin B12, all of which play a central role in overall health (<a href="https://ndb.nal.usda.gov/ndb/foods/show/01289" target="_blank" rel="noopener noreferrer">6</a>). Additionally, kefir is low in lactose, which means that consuming a kefir drink is likely to be more well-tolerated than regular milk for those with lactose intolerance (<a href="https://www.ncbi.nlm.nih.gov/pubmed/12728216" target="_blank" rel="noopener noreferrer">7</a>). In animal studies, kefir has also been shown to reduce inflammation and possess anti-allergic properties, indicating that it could be useful in the treatment of conditions like asthma (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17869642" target="_blank" rel="noopener noreferrer">8</a>).
Aside from kefir milk, there are plenty of other options for enjoying this delicious, gut-friendly drink. Goat milk kefir, kefir cheese, and kefir yogurt, for example, are widely available as an alternative to traditional dairy products. Meanwhile, coconut milk kefir or water kefir are two popular alternatives for those following a dairy-free or <a href="https://nutritionstripped.com/what-does-plant-based-mean/">plant-based diet</a>.
<h4>4. Tempeh</h4>
<a href="https://nutritionstripped.com/tempeh-benefits">Tempeh</a> is a popular fermented soy product that is often considered a staple in vegetarian and vegan diets alike. It’s comprised of fermented soybeans that have been pressed into a dense, compact cake that is high in protein, probiotics, and important micronutrients like iron, calcium, and riboflavin (<a href="https://nutritiondata.self.com/facts/legumes-and-legume-products/4381/2" target="_blank" rel="noopener noreferrer">9</a>).
Besides being high in disease-fighting antioxidants, tempeh is also loaded with soy isoflavones. These powerful compounds have been shown to decrease cholesterol levels, fight oxidative stress, and boost bone health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17413118" target="_blank" rel="noopener noreferrer">10</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25489400" target="_blank" rel="noopener noreferrer">11</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383497/" target="_blank" rel="noopener noreferrer">12</a>).
Tempeh is also incredibly versatile and makes a great addition to wraps, sandwiches, stir-fries, salads and more.
<h4>5. Natto</h4>
Although it hasn’t reached peak popularity in the western world, natto beans rank as one of the top fermented foods in Asian countries like Japan. Like tempeh, natto is made from fermented soybeans and is a great source of several key nutrients, including protein, manganese, iron, and copper (<a href="https://nutritiondata.self.com/facts/legumes-and-legume-products/4380/2" target="_blank" rel="noopener noreferrer">13</a>).
While many are unaccustomed to its unique smell, taste, and texture, and aroma, natto has been tied to several impressive health benefits. In particular, natto contains an enzyme called nattokinase, which has been shown to <a href="https://nutritionstripped.com/hypertension-diet-foods/">reduce blood pressure</a> and protect against blood clots (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18971533" target="_blank" rel="noopener noreferrer">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4479826/" target="_blank" rel="noopener noreferrer">15</a>).
<h4>6. Pickles</h4>
As one of the most common fermented vegetables, pickles are available on supermarket shelves across the country. Pickles are made up of cucumbers soaked in salty water, which allows them to ferment and boost their content of gut-friendly probiotics.
Keep in mind that the kosher <a href="https://nutritionstripped.com/make-easy-dill-pickles/">dill pickles</a> soaked in vinegar at most grocery stores don’t carry the same probiotic benefits as the fermented pickles soaked in brine. Try making your own at home or look for pickles without vinegar at your local health food store to maximize the potential health benefits.
<h4>7. Kimchi</h4>
Serving as a staple in Korean cuisine, vegan <a href="https://nutritionstripped.com/the-ultimate-kimchi/">kimchi</a> is favored for its delicious flavor and versatility. It’s made from salted and fermented veggies that have been seasoned with herbs and spices like garlic, ginger, and scallions. There are also several different types available, including cucumber, carrot, cabbage, or radish kimchi.
In addition to giving a spicy kick to dishes, kimchi has also been linked to several health benefits. For example, one study conducted by the Pusan National University in Korea found that eating kimchi for seven days led to significant reductions in cholesterol levels and blood sugar (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23444963" target="_blank" rel="noopener noreferrer">16</a>). Other research suggests that it could also aid in weight control and help promote insulin sensitivity (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23969321" target="_blank" rel="noopener noreferrer">17</a>).
<h4>8. Miso</h4>
Miso is a type of fermented soybean paste that is used to make popular dishes like miso soup. It can also be made from other legumes, including fermented black beans, chickpeas, or lentils. It’s also sometimes mixed with rice, barley, or <a href="https://nutritionstripped.com/algae-nutrition-health-benefits/">seaweed</a>.
Miso boasts an impressive nutrient profile and is brimming with vitamins and minerals like manganese, vitamin K, copper, and zinc (<a href="https://nutritiondata.self.com/facts/legumes-and-legume-products/4379/2" target="_blank" rel="noopener noreferrer">18</a>). Keep in mind that it’s also high in sodium, so keep consumption in moderation and pair with plenty of other fermented foods for best results.
<h4>9. Probiotic Yogurt</h4>
Good news for yogurt lovers: you can easily boost your intake of probiotics by simply switching up your shopping list. Next time you’re at the grocery store, look for a brand of yogurt that has been cultured with probiotics. This type of yogurt is produced using fermented milk and typically contains lactic acid bacteria to ramp up the concentration of probiotics.
If you have high blood pressure, probiotic yogurt may be especially beneficial. According to one review in The British Journal of Nutrition, consuming fermented milk in foods like probiotic yogurt may be effective at reducing both systolic and diastolic blood pressure, especially in those with high blood pressure already (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23823502" target="_blank" rel="noopener noreferrer">19</a>).
<a href="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3.jpg"><img alt="How to Make Simple Dill Pickles | Nutrition Stripped #recipe #video" class="alignnone size-full wp-image-48546" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/03/SIMPLE-dill-pickles-red-onion-DIY-pickling-healthy-condiment-glutenfree-vegan-plantbased-recipe-nutritionstripped-recipe3-606x909.jpg 606w" width="2700" /></a>
<h3>How to Include More Fermented Foods In Your Diet</h3>
Need a few ideas for how to add more fermented foods to your daily routine? Here are some simple strategies that make it easier than ever to enjoy these nutritious and delicious ingredients:
<ul>
<li>Swap regular yogurt for probiotic yogurt as a nutrient-rich snack or breakfast option.</li>
<li>Trade sweetened tea, soda, or juice for a serving of kombucha instead.</li>
<li>Implement a “meatless Monday” by switching animal-based proteins in your meal plan for tempeh or natto.</li>
<li>Top off your burgers, wraps, tacos, or rice bowls with kimchi, pickles, or sauerkraut instead.</li>
<li>Enjoy miso soup as a simple side dish to squeeze in an extra serving of probiotics during your day.</li>
</ul>
<h4>Fermented Foods Recipes</h4>
When it comes to upping your intake of fermented foods, the possibilities are practically endless. Here are a few recipes featuring fermented foods that you can enjoy as part of a healthy diet:
<ul>
<li><a href="https://nutritionstripped.com/spicy-tempeh-stuffed-peppers/">Spicy Tempeh Stuffed Peppers</a></li>
<li><a href="https://nutritionstripped.com/cashew-kimchi-dip/">Dairy-Free Cashew Kimchi Dip</a></li>
<li><a href="https://nutritionstripped.com/brown-rice-miso-macro-bowl/">Brown Rice Miso Macro Bowl</a></li>
<li><a href="https://nutritionstripped.com/simple-congee-breakfast-porridge/">Simple Congee Breakfast Porridge</a></li>
<li><a href="https://nutritionstripped.com/make-easy-dill-pickles/">Easy Dill Pickles</a></li>
</ul>
<h3>NS Recommends</h3>
Adding more fermented foods to your diet is a great way to give your gut health a boost. In addition to their probiotic content, these healthy ingredients also supply a steady stream of the vitamins, minerals, and nutrients that your body needs.
If you’re looking for more support and ways to optimize your digestion, then you should touch base with one of our <a href="http://nutritionstripped.com/services">Registered Dietitians and Wellness Coaches</a>. We offer appointments virtually and all of our NS Wellness Coaches are professionally trained to give you expert guidance and practical plans for long-term health! <a href="https://nutritionstripped.com/services/">Click here</a> to take the client quiz.
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9 Fermented Foods for Better Digestive Health and Immunity

Do you incorporate fermented foods into your diet weekly? Not only are these probiotic-packed superfoods brimming with beneficial bacteria,...