Beauty-Health

A Beginner’s Guide to Cooking Healthy and Delicious Plant-Based Meals

<a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">Following a plant-based diet is not difficult</a> when you learn how to cook in a new way. There are so many healthy and delicious meals available to vegetarians. Many of them taste so wonderful that you wouldn’t even know they were vegetarian!
<h2 style="text-align: center;">Begin Gradually</h2>
If plant-based cooking is new to you, begin slowly. Take an inventory of what you currently eat. Make two lists. First, write out all the plant-based foods that you currently eat and enjoy. In another column, write out the animal products you consume. This will help you visualize how to transition your diet to a plant-based one. On another piece of paper, write out the plant-based foods that interest you, but you have yet to try. As you begin meal planning, look for recipes that include both the foods you want to try and the ones you know you like.
<h2 style="text-align: center;">Create a Meal Plan</h2>
Meal planning is the foundation of cooking healthy plant-based meals. When you prep your meals ahead of time, it saves time and money. Also, your meals tend to be more nutritionally sound. You can <a href="https://www.myhdiet.com/get-started-meal-plan/">use our meal planner</a> to see how to make healthy changes towards the Hallelujah Diet. Our plan emphasizes eating a healthy amount of mostly raw vegetables and grains along with fruit and legumes. Add in smaller amounts of nuts, seeds, and oils, and you are on your way to a healthy diet!
Begin with easy meals that require only a few ingredients. Green Smoothies and <a href="https://shop.myhdiet.com/less-is-enough.html">Veg-Smoothies</a> are a great place to start. They are simple to prepare, but have great nutrition. Then plan meals you are already familiar with, but find a vegetarian version of them. <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/">Hallelujah Diet offers a number of plant friendly recipes</a> and <a href="https://shop.myhdiet.com/education1.html">vegetarian cookbooks</a> to help you plan your meals.
<img alt="meal planning tips graphic" class="aligncenter size-full wp-image-32517" height="400" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/meal-planning-tips-graphic.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/meal-planning-tips-graphic.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/meal-planning-tips-graphic-300x168.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/meal-planning-tips-graphic-125x70.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/meal-planning-tips-graphic-75x42.jpg 75w" width="715" />
<h2 style="text-align: center;">Stock Your Pantry</h2>
Having a good variety of vegetarian staples on hand is the key to cooking healthy meals. All of these foods are highly versatile and available in most supermarkets.
<h3 style="text-align: center;">Handy Staples</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
These foods are some of the most widely used among plant-based enthusiasts. These ingredients replace eggs, butter, cheese, or sugar in recipes:
<ul>
<li style="font-weight: 400;">Applesauce – Replaces butter, eggs, or oil in baking. Is also great in muffins, on pancakes, or as a snack on its own.</li>
<li style="font-weight: 400;">Bananas – <a href="https://chelseyamernutrition.com/vegan-banana-rice-pudding-parfaits/">Use in rice pudding</a>, smoothies, bread, muffins, or as an egg replacer in baked goods.</li>
<li style="font-weight: 400;">Dates – Use to sweeten meals, make energy balls, or as a raw dessert (did someone say <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/hallelujah-diet-raw-carrot-cake-with-cream-cheese-frosting/">carrot cake</a> and <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/joans-raw-super-holiday-fudge/">fudge</a>?)</li>
<li style="font-weight: 400;">Flaxseeds – Use as an egg replacer in baking or add to oatmeal, smoothies, and desserts. Grind them to receive the most benefits.</li>
<li style="font-weight: 400;">Chia Seeds – Use as an egg replacer in baked goods or to make chia pudding.</li>
<li style="font-weight: 400;">Cashews – Used to make any dish creamier. Think cheese, sauces, and <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/veggie-chili-with-cashew-sour-cream/">sour cream</a>.</li>
<li style="font-weight: 400;">Nutritional Yeast – <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/hallelujah-diet-cheesy-popcorn/">Sprinkle on popcorn</a> or <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/easy-cheesy-sauce/">make into a cheese sauce</a>.</li>
<li style="font-weight: 400;">Plant-Based Milk – Use on cereal and oatmeal, in smoothies, or anywhere else you use milk like in chowders and pancakes.</li>
</ul>
<h3 style="text-align: center;">Fruit</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
<img alt="plate of various fruits" class="aligncenter size-full wp-image-32519" height="369" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/plate-of-various-fruits.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/plate-of-various-fruits.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/plate-of-various-fruits-300x155.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/plate-of-various-fruits-125x65.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/plate-of-various-fruits-75x39.jpg 75w" width="715" />
Make sure to have some of these fruits on hand at all times to make meals a breeze:
<ul>
<li style="font-weight: 400;">Apples – Thicken smoothies and are great in salads, oatmeal, or just to eat.</li>
<li style="font-weight: 400;">Avocados – Add to toast and salad or <a href="https://www.wellplated.com/avocado-chocolate-mousse/">make a chocolate mousse</a>.</li>
<li style="font-weight: 400;">Pears – Dice and add to baked goods for natural sweetness.</li>
<li style="font-weight: 400;">Lemons – Liven up a salad or cooked veggies with a hint of lemon juice and zest.</li>
<li style="font-weight: 400;">Oranges – Add the zest and juice to wake up any salad or add the slices to a smoothie.</li>
<li style="font-weight: 400;">Dried Fruit – Great for snacking or chop and add to granola or oatmeal.</li>
<li style="font-weight: 400;">Frozen Fruit – Add to smoothies, oatmeal, and baked goods.</li>
<li style="font-weight: 400;">Berries – Sprinkle onto salads, add to smoothies, and snack on them.</li>
</ul>
These fruits are great to slice ahead and enjoy in a fruit salad, smoothie, or by themselves:
<ul>
<li>Kiwi</li>
<li>Cantaloupe</li>
<li>Honeydew</li>
<li>Watermelon</li>
<li>Pineapple</li>
</ul>
<h3 style="text-align: center;">Vegetables</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
There are many vegetables used for different reasons. Here are some of the more practical ones to have on hand:
<ul>
<li style="font-weight: 400;">Leafy Greens – Kale, romaine, and arugula are great for salads and smoothies. You can steam or sauté collards, beet or turnip greens, and bok choy and enjoy as a side. Mature large-leaf spinach and swiss chard may be used occasionally but contain oxalic acid, which binds with their calcium so you can’t absorb it.</li>
<li style="font-weight: 400;">Cruciferous Vegetables – Cabbage can be made into a slaw or sautéed. Cauliflower and broccoli can be steamed, sautéed, or roasted.</li>
<li style="font-weight: 400;">Root Vegetables – Carrots, beets, potatoes, and sweet potatoes are great in soups, roasted, or steamed. Grate carrots and beets onto your salad.</li>
<li style="font-weight: 400;">Cucumbers – Use in a refreshing smoothie or add to a salad.</li>
<li style="font-weight: 400;">Peppers – Eat raw with hummus or add to a stir-fry or scrambled organic tofu.</li>
<li style="font-weight: 400;">Corn – Eat by itself or add to a quinoa salad or soup.</li>
<li style="font-weight: 400;">Frozen Vegetables – Steam and enjoy or add to soups, stews, or tofu pot pie.</li>
<li style="font-weight: 400;">Mushrooms – Add to salads or grill portabellas to make burgers.</li>
<li style="font-weight: 400;">Onions – Sauté or caramelize them to give flavor to most dishes.</li>
<li style="font-weight: 400;">Asparagus – Steam, sauté, or roast and serve sprinkled with lemon.</li>
<li style="font-weight: 400;">Green Beans – <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/green-bean-delight/">Make a bean salad</a>.</li>
<li style="font-weight: 400;">Peas – Eat as a snack by themselves or <a href="https://www.forksoverknives.com/recipes/pea-guacamole/#gs.8yjhmm">make into a guacamole</a> when you’re out of avocadoes.</li>
<li style="font-weight: 400;">Eggplant – Make eggplant parmesan or lasagna.</li>
<li style="font-weight: 400;">Yellow Squash – Great for stir-fry.</li>
<li style="font-weight: 400;">Zucchini – Spiralize to make quick noodles. Sauté for a few minutes and then add the sauce of your choice. <a href="https://plantbasedonabudget.com/recipe/baked-ratatouille/">Make a ratatouille</a>.</li>
</ul>
<h3 style="text-align: center;">Grains – should be organic grains</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
<img alt="bowl of quinoa" class="aligncenter size-full wp-image-32514" height="421" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/bowl-of-quinoa.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/bowl-of-quinoa.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/bowl-of-quinoa-300x177.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/bowl-of-quinoa-125x74.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/bowl-of-quinoa-75x44.jpg 75w" width="715" />
<ul>
<li style="font-weight: 400;">Oats – Use to thicken smoothies, add to bread and muffins, use to make oatmeal, bean burgers, or energy balls.</li>
<li style="font-weight: 400;">Rice – Make a batch in your slow cooker at the beginning of the week and stir fry it or add to recipes as needed.</li>
<li style="font-weight: 400;">Quinoa – An ancient pseudo grain, quinoa is a nutritionally dense food that is easy to prepare. Cook it and sprinkle on salads (or make it the base for salads). Add to soups and patties. You can even enjoy it sweet with fruit for breakfast.</li>
<li style="font-weight: 400;">Whole Wheat Pasta – Add a tomato or pesto sauce, and dinner is ready on the table in no time!</li>
<li style="font-weight: 400;">Whole Wheat (and Alternative) Flour – Use in your favorite baked goods, including rolls, muffins, bread, and pizza dough.</li>
</ul>
<h3 style="text-align: center;">Beans and Legumes</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
<ul>
<li style="font-weight: 400;">Black, Kidney, Garbanzo, and Cannellini Beans – Use in hummus, soups, stews, salads, and bean burgers.</li>
<li style="font-weight: 400;">Lentils (any color) – Use as a base or side for most meals, including stir-fry, soup, and burgers.</li>
<li style="font-weight: 400;">Hummus – If you don’t have time to make it yourself, having a container of store-bought hummus in your refrigerator is a great idea. You can use it for a snack with carrots, celery, or pita bread.</li>
</ul>
<h3 style="text-align: center;">Broth, Sauces, Condiments</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
<ul>
<li style="font-weight: 400;">Vegetable Broth – <a href="https://www.youtube.com/watch?v=4Sv1wXU_gLo">Use as a no-oil sauté</a> and add to soup.</li>
<li style="font-weight: 400;">Apple Cider Vinegar – Use in salad dressings.</li>
<li style="font-weight: 400;">Balsamic Vinegar – Use in salad dressings or as a drizzle on roasted vegetables.</li>
<li style="font-weight: 400;">Rice Vinegar – Use in Asian slaw salad dressings.</li>
<li style="font-weight: 400;">Mustard – Use as an emulsifier in salad dressings. Also gives a lot of flavor to other dishes.</li>
<li style="font-weight: 400;">Soy Sauce – Brings out the flavors in Asian dishes.</li>
<li style="font-weight: 400;">Tahini – Add to hummus and salad dressings.</li>
<li style="font-weight: 400;">Maple Syrup – Use to sweeten baked goods.</li>
</ul>
<h3 style="text-align: center;">Nuts and Oils</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
<img alt="walnuts almonds and pecans in bowls" class="aligncenter size-full wp-image-32518" height="413" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/walnuts-almonds-and-pecans-in-bowls.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/walnuts-almonds-and-pecans-in-bowls.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/walnuts-almonds-and-pecans-in-bowls-300x173.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/walnuts-almonds-and-pecans-in-bowls-125x72.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/walnuts-almonds-and-pecans-in-bowls-75x43.jpg 75w" width="715" />
<ul>
<li style="font-weight: 400;">Almonds (and Almond Butter) – Use to <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/almond-butter-balls/">make energy balls</a> or granola.</li>
<li style="font-weight: 400;">Pecans – Add to granola or top your oatmeal.</li>
<li style="font-weight: 400;">Walnuts – Sprinkle on a salad for added crunch.</li>
<li style="font-weight: 400;">Coconut Oil – Use sparingly in cooking and baking.</li>
<li style="font-weight: 400;">Olive Oil – Use in salad dressings or to lightly sauté vegetables.</li>
</ul>
<h3 style="text-align: center;">Herbs and Seasonings</h3>
<img alt="wood-divider" class="aligncenter size-full wp-image-32521" height="25" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-300x10.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-125x4.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/wood-divider-75x3.jpg 75w" width="715" />
Make use of your favorite herbs and seasonings to enhance the flavor of your dishes. Some staples include:
<ul>
<li style="font-weight: 400;">Sea Salt – Add a pinch to your meals.</li>
<li style="font-weight: 400;">Black Pepper – Grind black peppercorns and add to any meal.</li>
<li style="font-weight: 400;">Cinnamon – Add to oatmeal and baked goods.</li>
<li style="font-weight: 400;">Basil – Add fresh basil to hummus and smoothies.</li>
<li style="font-weight: 400;">Oregano – Add to pizza and pasta sauce.</li>
<li style="font-weight: 400;">Garlic Powder – Add to stir-fry.</li>
<li style="font-weight: 400;">Onion Powder – Add to roasted vegetables.</li>
<li style="font-weight: 400;">Ginger – Add to Middle Eastern or Indian dishes.</li>
<li style="font-weight: 400;">Cumin – Add to bean and lentil dishes.</li>
<li style="font-weight: 400;">Turmeric – Use in Indian cooking.</li>
<li style="font-weight: 400;">Parsley – Add to a fresh quinoa salad.</li>
<li style="font-weight: 400;">Cilantro – Add to fresh salsa and soups.</li>
<li style="font-weight: 400;">Red Pepper Flakes – Sprinkle a little bit into a soup for added heat.</li>
</ul>
<h2 style="text-align: center;">Learn Where to Grocery Shop</h2>
There is nothing wrong with heading to your local grocery store for your food shopping. However, you may find shopping in new places to be appealing. Some great options are:
<ul>
<li style="font-weight: 400;">Health Food Stores – Here you will find plenty of plant-based foods, such as grains, nuts, teas, and seeds. The staff may also provide recipes, classes, and other resources for plant-based living, so it’s worth it to travel to the store closest to you.</li>
<li style="font-weight: 400;">Farmer’s Markets – Buying fresh produce from farmers in your area is nice. Farmers can give you tips on how to prepare ingredients in a simple and healthy way. This tends to be a pretty affordable option for many.</li>
<li style="font-weight: 400;">Discount Outlets – Eating healthily doesn’t have to be expensive. If you shop at discount outlets like Aldi, Amelia’s Grocery Outlet, and Ollie’s, you can find vegetarian staples for cheap. Search for “discount outlets near me” and see what you find.</li>
</ul>
<img alt="learn where to grocery shop graphic" class="aligncenter size-full wp-image-32516" height="400" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/learn-where-to-grocery-shop-graphic.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/learn-where-to-grocery-shop-graphic.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/learn-where-to-grocery-shop-graphic-300x168.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/learn-where-to-grocery-shop-graphic-125x70.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/learn-where-to-grocery-shop-graphic-75x42.jpg 75w" width="715" />
<h2 style="text-align: center;">Buy Useful Appliances</h2>
Make sure you <a href="https://shop.myhdiet.com/equipment.html">have some basic appliances</a> that will come in handy for prepping plant based meals. This is not an exhaustive list, nor are they all necessary. However, they make plant-based cooking much easier.
<ul>
<li style="font-weight: 400;">Instant Pot – This kitchen appliance is all the rage due to its versatility. It can cook nearly anything, from rice to chili to mashed potatoes. If you want some inspiration, check out these <a href="https://www.theedgyveg.com/2018/05/31/30-amazing-vegan-instant-pot-recipes/">vegan instant pot recipes</a>.</li>
<li style="font-weight: 400;">Crockpot – While it’s not as new as an instant pot, it’s still highly practical. You can make beans, oatmeal, rice, soup, and casseroles.</li>
<li style="font-weight: 400;">Coffee Grinder – Use to grind flaxseeds right before adding them to your recipes.</li>
<li style="font-weight: 400;">Blender – Use to make smoothies or puree sauces and salad dressings.</li>
<li style="font-weight: 400;">Juicer – Use to make juices of your favorite vegetables (like <a href="https://www.myhdiet.com/healthnews/rev-malkmus/whats-so-special-about-carrot-juice">carrot juice</a>)!</li>
<li style="font-weight: 400;">Immersion Blender – Great for making sauces and salad dressings.</li>
<li style="font-weight: 400;">Casserole Dish – Use to make baked oatmeal, stuffed peppers, and any casserole imaginable.</li>
<li style="font-weight: 400;">Sheet Pans – Used for roasting veggies and tofu and making bean burgers and cookies.</li>
<li style="font-weight: 400;">Pizza Pan – Use for homemade pizza.</li>
<li style="font-weight: 400;">Wok  – Useful for making a large veggie stir-fry to enjoy throughout the week.</li>
<li style="font-weight: 400;">Skillet – Use to make pancakes or veggie burgers.</li>
<li style="font-weight: 400;">Spiralizer – Use to make veggie pasta.</li>
</ul>
<h2 style="text-align: center;">Prep Your Meals</h2>
When we are hungry, we like to grab whatever is easiest. To avoid falling into the fast food and convenience rut, prep your meals in advance. Prepping your staples in advance will make your life easier. Chop up your vegetables so you can easily add them to recipes later. You can also batch cook grains and beans.
<img alt="vegan meal prep in containers" class="aligncenter size-full wp-image-32520" height="431" sizes="(max-width: 715px) 100vw, 715px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/vegan-meal-prep-in-containers.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/vegan-meal-prep-in-containers.jpg 715w, https://www.myhdiet.com/wp-content/uploads/2019/05/vegan-meal-prep-in-containers-300x181.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/vegan-meal-prep-in-containers-125x75.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/vegan-meal-prep-in-containers-75x45.jpg 75w" width="715" />
If you will use these ingredients within four days, keep them in your refrigerator. If not, freeze them and label them and thaw the night before you need them. That way, you will be ready to go. Another option is to make freezer meals in advance. You might choose to make an entire casserole, soup, or loaf of bread. Portion into servings for you and your family members. For busy days, having a whole meal already made is a lifesaver.
<h2 style="text-align: center;">Save Your Meals</h2>
As you begin making plant based meals, you will come across some that you like more than others. Print out your favorite recipes and add them to a three-ring binder. You can organize them alphabetically with tab dividers. This way, you will have a resource to pull from when it’s time to meal plan again. If you prefer, you can search online for a digital recipe organizer and use that instead.
<h2 style="text-align: center;">Keep Learning</h2>
Learning how to cook plant-based foods is a lifetime journey. The longer you do it, the easier it becomes. And with the Hallelujah Diet, you will always have the most up to date <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/category/food-blog/">plant based dieting tips and advice</a>, that will help you cook delicious and healthy meals. You can also connect with other plant-based enthusiasts in your area. Search for cooking demonstrations and workshops and attend Meetups.
If plant-based cooking is your priority, you will be sure to find others who share your passion. Learn from those who have been in this lifestyle for a while, and you will be on your way to a healthy, plant-based life.
The post <a href="https://www.myhdiet.com/healthnews/education/a-beginners-guide-to-cooking-healthy-and-delicious-plant-based-meals" rel="nofollow">A Beginner’s Guide to Cooking Healthy and Delicious Plant-Based Meals</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2wxX0lj

A Beginner’s Guide to Cooking Healthy and Delicious Plant-Based Meals

Following a plant-based diet is not difficult when you learn how to cook in a new way. There are so many healthy and delicious meals availa...

What Are Digestive Enzymes?

As inconsequential as digestive enzymes may seem, these vital materials are what make life possible. <a href="https://shop.myhdiet.com/digestive-enzymes.html">Digestive enzymes are the fuel that runs your digestive system</a> on every level. Breaking down food materials, nutrient absorption, and regular elimination processes all depend on the health of this enzyme system. If you’re like so many others who experience digestive problems on a regular basis, there’s a good chance your enzyme levels may be off. Here’s an overview of what they are and what they do, along with information on how you can help support your enzyme health.
<h2>What Are Digestive Enzymes? – The Catalysts of the Digestive Tract</h2>
The health of the human body relies on the success of trillions of chemical reactions each day. These chemical processes happen on a cellular level and also on a system-wide level. <a href="https://www.myhdiet.com/healthnews/ampm/enzymes-101-what-they-are-and-why-you-need-them/">Enzymes are the catalysts that make these reactions happen</a>. Likewise, for the digestive tract or gut, digestive enzymes make digestion possible. Digestive enzymes consist of minuscule chains of amino acids bound together to form proteins..
Different types of enzymes reside in your stomach, small intestines, mouth, and pancreas, with each type carrying out a specific task in the digestive process. From breaking down food in the mouth to separating food into its component nutrients in the stomach and small intestines, enzymes trigger the chemical reactions that make nutrient absorption possible. This means, when enzyme levels run low, your whole digestive process suffers.
<h2>Enzymes & Your Digestion Process</h2>
<a href="https://training.seer.cancer.gov/anatomy/digestive/">The primary role of digestive enzymes is to convert food into nutrients to a form that can be used efficiently by the body’s cells and systems.</a> As foods move through your digestive tract, they are gradually broken down until their particles are small enough to be absorbed into the bloodstream. From there, the bloodstream delivers nutrients to every cell of the body. Enzyme secretions in the mouth, stomach, intestines, and pancreas make all of this possible. Enzymes in the mouth assist the teeth with breaking down large pieces of food. These enzymes also begin the process of separating food material into fats, proteins, and carbohydrates. Once food reaches the stomach, stomach muscles contract to mix the food as enzymes and other fluids continue to break food materials down.
As the food reaches the small intestines, it’s turned into molecular form. In this form, it can pass through the cell membranes that line the small intestine into the bloodstream. From there, the pancreas secretes whatever types of enzymes are needed to convert different types of food into materials the body’s cells can use. Food materials that can’t be digested move into the colon, where our microbiota feeds on whatever foods didn’t get digested and assimilated, like resistant starch and fiber and protein, in the case of an animal protein-rich diet.
<h2>Types of Digestive Enzymes</h2>
<img alt="fats carbs protein die" class="alignright size-medium wp-image-32444" height="300" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die-300x300.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die-300x300.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die-150x150.jpg 150w, https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die-125x125.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die-75x75.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/fats-carbs-protein-die.jpg 500w" width="300" />Your gut produces different types of enzymes to accommodate the different types of nutrients the body needs. <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works">The three primary digestive enzymes are lipase, protease, and amylase.</a> Lipase breaks down fats. Protease breaks down proteins. Amylase breaks down carbohydrates.
<ul>
<li>Lipase breaks down fats and triglycerides into fatty acids and glycerol</li>
<li>Protease breaks down proteins into amino acids</li>
<li>Amylase breaks down carbohydrates and starches into simple sugars</li>
</ul>
The body uses fatty acids to manage inflammation. Fatty acids and glycerol contained inside fatty tissue can also be used as energy. Amino acids become the body’s building blocks for cells’ structures and also neurotransmitter production. Simple sugars act as the body’s primary source for cellular energy. Ultimately, the health of the body’s cells and major systems rely heavily on digestive enzymes to do what they’re supposed to do.
<h2>Enzyme Deficiencies and Their Effects</h2>
Today’s <a href="https://www.myhdiet.com/healthnews/rev-malkmus/unfortunate-facts-about-the-standard-american-diet/">Standard American Diet does little to promote healthy digestion</a> and actually compromises gut health in general. Eating a diet high in fats, sugar, and processed ingredients with little to no fiber is a recipe for digestive problems of all kinds. In effect, these foods harm the digestive tract, as well as interfere with healthy enzyme activity. When enzyme levels start to drop off, any number of digestive and/or health problems can result, some of which include:
<ul>
<li>Food allergies</li>
<li>Excess gas</li>
<li>Nausea</li>
<li>Bloating</li>
<li>Constipation</li>
<li>Arthritis</li>
<li>Acne</li>
<li>Depression</li>
</ul>
<h2>Boost Your Digestive Health with Digestive Enzyme Supplements  </h2>
<a href="https://www.myhdiet.com/shop/digestive-enzymes.html"><img alt="woman holding belly" class="alignleft size-medium wp-image-32446" height="194" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-holding-belly-300x194.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-holding-belly-300x194.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-holding-belly-125x81.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-holding-belly-75x48.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-holding-belly.jpg 500w" width="300" />Digestive enzyme supplements</a> can go a long way toward improving digestive health, especially if you experience digestive discomfort on a regular basis or eat lots of processed foods. While the body does produce digestive enzymes on its own, it loses this ability with age, so the risk of developing enzyme deficiencies increases with each passing year.
Taking a digestive enzyme supplement at the start of each meal helps support healthy digestion and nutrient absorption. In the process, the body’s health will likely improve, as cells and tissues begin to receive the nutrients they need.
All in all, digestive enzymes serve vital roles in keeping your digestive system working. Without adequate levels of enzymes, the body’s systems start to break down. For these reasons, the health of your digestive system determines the health of the body on all levels.
The post <a href="https://www.myhdiet.com/healthnews/health-tips/what-are-digestive-enzymes-2" rel="nofollow">What Are Digestive Enzymes?</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2Z3yxAA

What Are Digestive Enzymes?

As inconsequential as digestive enzymes may seem, these vital materials are what make life possible. Digestive enzymes are the fuel that run...

How to Lower Cholesterol Levels in 6 Simple Steps

A quick search for how to lower cholesterol can turn up dozens of natural remedies, based on both research and folklore.
However, keeping cholesterol levels in check doesn’t require the use of pills, potions, or serums aimed at optimizing heart health. In most cases, making a few small changes to your lifestyle is all it takes to keep your heart healthy and strong.
So what is cholesterol and how can it impact your health? Keep reading to learn everything you need to know about cholesterol, including how to keep levels low by making a few minor changes to your shopping list and schedule.
<h3>What Is Cholesterol?</h3>
Cholesterol is a type of waxy substance that is present throughout the body. Your body needs cholesterol in small amounts to produce hormones, synthesize vitamin D, and provide support to the cell membranes. However, having high levels of cholesterol can actually be harmful to health. This is because cholesterol can start to slowly accumulate in the blood vessels, limiting blood flow and increasing the risk of heart disease and stroke.
<h4>Types of cholesterol</h4>
When you get your cholesterol levels tested, you may notice that there are several different types. The two main types of cholesterol are classified as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol, also sometimes called “bad cholesterol,” makes up the majority of cholesterol in your body. This type of cholesterol is more prone to forming fatty deposits in the arteries, which is why high LDL causes a higher risk for heart problems.
HDL cholesterol, on the other hand, is known as “good cholesterol.” HDL cholesterol helps shuttle cholesterol out of the bloodstream and into the liver to keep the arteries clear, which is why maintaining normal HDL levels can reduce the risk of heart disease.
Meanwhile, total cholesterol is a measure of how much LDL and HDL cholesterol you have in your blood. Keeping all of these numbers within range is important for maintaining heart health and preventing disease.
<h3>What Causes High Cholesterol?</h3>
Before exploring how to lower cholesterol, it’s important to understand a few of the factors that can contribute to high cholesterol levels.
Hypercholesterolemia, or high cholesterol, is a common condition estimated to affect nearly 12% of adults over 20 in the United States (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29386200" rel="noopener noreferrer" target="_blank">1</a>). Despite what many believe, a high cholesterol diet isn’t always responsible for increased cholesterol levels. In fact, most research shows that dietary cholesterol is not actually linked to a higher risk of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22037012" rel="noopener noreferrer" target="_blank">2</a>).
The main risk factors for high cholesterol include:
<ul>
<li>Poor diet</li>
<li>Physical inactivity</li>
<li>Obesity</li>
<li>Smoking</li>
<li>Older age</li>
<li>Diabetes</li>
<li>Family history</li>
</ul>
High cholesterol treatment typically involves the use of medications like statins, which reduce cholesterol production in the body to support healthy cholesterol levels. However, there are also plenty of other natural remedies for how to lower cholesterol available, and making even a few minor lifestyle modifications can have a huge impact on overall health.
<a href="https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min.jpg"><img alt="Walnuts Nutrition Information, Health Benefits, and Uses | Nutrition Stripped" class="alignnone size-full wp-image-33611" height="1699" sizes="(max-width: 2548px) 100vw, 2548px" src="https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min.jpg 2548w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-300x200@2x.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-768x512@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-1024x683@2x.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-431x287@2x.jpg 862w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-762x508@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-606x404@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-307x205@2x.jpg 614w, https://nutritionstripped.com/wp-content/uploads/2016/10/walnuts-nutrition-information-nutrition-stripped-kitchen-min-168x112@2x.jpg 336w" width="2548" /></a>
<h2>How to Lower Cholesterol</h2>
In most cases, making just a few simple swaps in your daily routine can be an easy strategy for how to lower your cholesterol. Here are a few natural remedies for high cholesterol, all of which can also help support heart health and reduce the risk of chronic disease.
<h4>1. Fill up on Fruits and Veggies</h4>
There are plenty of reasons to be sure you’re eating your fruits and veggies, and maintaining lower cholesterol levels is truly just the tip of the iceberg. This is because fruits and veggies are packed with essential nutrients that can optimize heart health, including fiber and antioxidants. They also contain a wealth of important vitamins and minerals, such as vitamin C, vitamin E, selenium, and folate (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/" rel="noopener noreferrer" target="_blank">3</a>).
Some research shows that eating more fruits and veggies can be an effective method for how to lower cholesterol. For example, one study analyzed the diets of 4,466 people and showed that eating more fruits and veggies was tied to lower levels of LDL cholesterol. According to the study, those who ate at least four servings of fruits and veggies per day had significantly lower cholesterol levels than those eating two servings or less per day (<a href="https://www.ncbi.nlm.nih.gov/pubmed/14749225" rel="noopener noreferrer" target="_blank">4</a>).
In addition to enjoying fruits and veggies as is, you can also use them to liven up smoothies, salads, soups, and salsas. Try featuring a new fruit or vegetable each week and focus on finding unique ways to add it into your diet.
<h4>2. Add More Healthy Fats to Your Diet</h4>
Since the strike of the low-fat craze in the 1980s, dietary fats have been vilified as unhealthy and artery-clogging. In reality, however, this couldn’t be further from the truth. While it’s definitely not advisable to start filling up on the fried foods, bacon, and butter, there are plenty of heart-healthy fats out there that can help keep your cholesterol numbers under control.
Coconut oil, for example, has been shown to increase beneficial HDL cholesterol levels, which help clear out excess bad cholesterol from the arteries (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745680/" rel="noopener noreferrer" target="_blank">5</a>). Similarly, studies show that adding olive oil to your diet can reduce levels of bad LDL cholesterol while enhancing good cholesterol levels to support better heart health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16596937" rel="noopener noreferrer" target="_blank">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/15039655" rel="noopener noreferrer" target="_blank">7</a>).
Besides coconut oil and olive oil, other heart-healthy sources of fat include avocados, nuts, seeds, and fatty fish. Need some inspiration to help kick up your fat intake? Try this <a href="https://nutritionstripped.com/healthy-avocado-smoothie/">Healthy Avocado Smoothie</a> or <a href="https://nutritionstripped.com/maple-banana-nut-granola/">Maple Banana Nut Granola</a> to squeeze more heart-healthy fats into your daily diet.
<h4>3. Cut down on Sugar Consumption</h4>
Slashing your sugar intake is one of the easiest methods for how to lower LDL naturally and maintain normal cholesterol levels. It’s also a great way to improve overall health, as foods rich in added sugar like cookies, cakes, soda, and juice contribute little to the diet apart from extra calories and carbs. Not only are high-carb diets tied to lower levels of beneficial HDL cholesterol, but they may also be linked to a higher risk of heart disease as well (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22348458" rel="noopener noreferrer" target="_blank">8</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3888273/" rel="noopener noreferrer" target="_blank">9</a>).
Whole fruits, dark chocolate, and berries are all easy options to help satisfy your sweet tooth and cut back on sugar cravings. Meanwhile, seltzer water, kombucha, and iced tea are a few simple substitutes for sugar-rich soda and juice.
<h4>4. Eat More Fiber</h4>
If you’re searching for an easy option for how to reduce cholesterol quickly, then upping your fiber intake is your best bet. Found in foods like fruits, veggies, and whole grains, fiber moves slowly through the body undigested to support digestive health, blood sugar control, weight loss, and more (<a href="https://www.ncbi.nlm.nih.gov/pubmed/19335713" rel="noopener noreferrer" target="_blank">10</a>).
Studies also show that eating more fiber may help keep cholesterol levels under control. For instance, one study showed that consuming at least 22 grams of fiber per day led to significant reductions in levels of total and LDL cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3290909/" rel="noopener noreferrer" target="_blank">11</a>). In another study, increasing fiber intake to 30 grams per day resulted in a 10% increase in “good” HDL cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454936/" rel="noopener noreferrer" target="_blank">12</a>).
The best way to get more fiber in your diet is by selecting fiber-rich side dishes and snacks to enjoy throughout the day. Whole fruit, veggies with hummus, chia seed pudding, and trail mix are all healthy, high-fiber snack options. Similarly, adding a salad or sautéed veggie side dish to your meal can help effortlessly bump up fiber intake.
<h4>5. Use Herbs and Spices</h4>
Looking for an easy method for how to lower bad cholesterol? Start stocking your spice pantry with a few healthy herbs and seasonings. These superstar spices can decrease lipid levels while adding a punch of flavor to your favorite foods.
Garlic, for instance, can help reduce total and LDL cholesterol when consumed consistently (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23590705" rel="noopener noreferrer" target="_blank">12</a>). Turmeric can also improve LDL cholesterol and triglycerides to enhance heart health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29020971" rel="noopener noreferrer" target="_blank">13</a>). Ginger, cardamom, and cinnamon are a few other herbs and spices that have been shown to reduce cholesterol levels as well (<a href="https://www.ncbi.nlm.nih.gov/pubmed/10801908" rel="noopener noreferrer" target="_blank">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623966/" rel="noopener noreferrer" target="_blank">15</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/14633804" rel="noopener noreferrer" target="_blank">16</a>).
Try whipping up this <a href="https://nutritionstripped.com/cherry-cardamom-bircher-muesli/">Cherry Cardamom Bircher Muesli</a> for a nutritious, wholesome breakfast option that features both cinnamon and cardamom. Later in the day, enjoy this <a href="https://nutritionstripped.com/1-pot-chickpea-curry-with-turmeric-rice/">One-pot Chickpea Curry with Turmeric Rice</a> to boost your intake of garlic and turmeric, along with a blend of other healthy herbs and spices.
<h4>6. Hit the Gym</h4>
In addition to making a few simple swaps in your diet, you may also want to consider switching up your exercise routine. Resistance training activities such as weight-lifting or body weight exercises can be an especially useful option for how to lower cholesterol. In fact, one study found that 14 weeks of resistance training caused significant reductions in both total and LDL cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1756170/" rel="noopener noreferrer" target="_blank">17</a>).
Cardio, also known as aerobic exercise, can also be beneficial for heart health. A review of 25 articles even found that aerobic exercise increased levels of good HDL cholesterol, especially in those with high total cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17533202" rel="noopener noreferrer" target="_blank">18</a>). Cardio can also promote weight loss, which can help support healthy cholesterol levels (<a href="https://www.ncbi.nlm.nih.gov/pubmed/14969506" rel="noopener noreferrer" target="_blank">19</a>).
Ideally, aim for around 20-40 minutes of cardio per day, or between 150-300 minutes over the course of the week. Pair this with at least two days of resistance training per week to maximize results and lower cholesterol.
<h3>Put This Into Practice</h3>
There are plenty of easy and effective methods for how to lower cholesterol levels and enhance heart health. Filling your plate up with whole foods, fitting regular physical activity into your routine, and limiting your consumption of added sugar and processed junk can all help improve your cholesterol levels–and your health.
Try incorporating just a few simple strategies for how to lower cholesterol naturally into your routine each week. This makes it much more manageable to make long-lasting changes to that can help prevent heart disease and improve your overall health.
The post <a href="https://nutritionstripped.com/how-to-lower-cholesterol/" rel="nofollow">How to Lower Cholesterol Levels in 6 Simple Steps</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.
 
 
from Nutrition Stripped http://bit.ly/2MlqBJj

How to Lower Cholesterol Levels in 6 Simple Steps

A quick search for how to lower cholesterol can turn up dozens of natural remedies, based on both research and folklore. However, keeping c...

Why You Should Take Immune Boosters All Year Round

Your immune system is a complex network of white blood cells, organs, and tissues of the lymph system. This is spread throughout the body and <a href="https://www.medicalnewstoday.com/articles/320101.php">involves many types of cells, organs, proteins, and tissues</a>. These include the thymus, spleen, tonsils, lymph nodes, lymph vessels, and bone marrow. It defends you every day against germs and microorganisms, such as bacteria, viruses, parasites, or fungi. In most cases, the immune system successfully keeps you healthy and free of serious infections. There are multiple ways to help you strengthen and protect your immune system so that it is ready to engage a serious attack when your health is threatened. In this article, you will learn that immune boosters should be an essential component of your overall wellness lifestyle. In a healthy state, your immune system is resting and monitoring, but not attacking an infection. You need the nutrients to keep it well armed so that your immune system can quickly defeat a serious infection when it comes around.
<h2>How to Maintain a Healthy Immune System</h2>
Boosting your immune system is <a href="https://www.myhdiet.com/healthnews/science_of_her/how-to-supercharge-your-immune-system/">easier than you might think</a>. With the right <a href="https://www.health.harvard.edu/healthbeat/six-ways-you-can-help-your-immune-system">adjustments to your lifestyle and everyday habits</a>, you can keep your system in the best possible health and strong enough to protect against the germs and viruses that fill our air. Apart from following the tips for maintaining a healthy immune system outlined below, consideration should also be given to boosting your immune system by taking targeted supplements.
<img alt="woman taking supplement" class="aligncenter size-full wp-image-32455" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-taking-supplement-272x182.jpg 272w" width="500" />
<h3>Supplementation</h3>
Although you try to live a healthy lifestyle, you still might not be getting enough of the nutrients your body requires.  You might want to <a href="https://www.myhdiet.com/healthnews/science_of_her/8-reasons-why-you-should-stock-up-on-immune-boosters/">stock up with a supply of immune-boosting vitamin and mineral supplements</a>. Doing so will help ensure that you’re taking in optimal amounts of each essential nutrient and make up for what might be lacking from your diet. In particular, those found in the <a href="https://shop.myhdiet.com/supplements/immune-booster-kit.html/">Hallelujah Diet’s® immune system booster kits</a> a great place to start.
Take a good <a href="https://shop.myhdiet.com/brain-power-smoothie-kit.html">look at the brain-boosting supplement kit</a> which contains omega-3-rich flax seeds, vitamin B12, vitamin D, selenium, additional antioxidants, and omega-3 fish oil. This kit reduces the risk of mental decline and includes the finest pure fish oil, Nutritional Essentials, and B-Flax D. All of these provide an extra boost powering you through the day! There’s even a delicious <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/brain-power-smoothie/">recipe for a Brain Power Smoothie</a> and for even more smoothie ideas, be sure to <a href="https://shop.myhdiet.com/hallelujah-for-smoothies-hardcopy-book.html">check out our Smoothie Recipe Book</a>.
<img alt="senior couple doing yoga in park" class="aligncenter size-full wp-image-32421" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/senior-couple-doing-yoga-in-park-272x182.jpg 272w" width="500" />
<h3>Lifestyle Tips</h3>
In addition to these supplementation ideas, you can also consider the following tips for keeping your immune system in a healthy state:
Stay hydrated All major systems in your body—immune included—are impaired when you’re dehydrated. Drink plenty of water and eat plenty of raw fruits and vegetables. Doing so will make your all-day hydration easier.
Prioritize healthy hygiene With germs to be found just about everywhere, it’s essential to practice healthy hygiene. Avoid touching your face, mouth, and eyes and wash your hands throughout the day.
Get enough sleep each night  <a href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important">Your body relies on an adequate amount of sleep</a> each night. By getting enough sleep, you’re encouraging cellular repair and helping your immune system maintain itself.
Manage your stress levels  <a href="https://www.webmd.com/balance/stress-management/stress-management">When you’re overly anxious, stressed or depressed</a>, your overall immune system is weakened and may even impair the function of your digestive system. Start dedicating more time to relaxing and find more ways to minimize your stress to avoid illness. Keep a positive attitude. Accept that there are events that you cannot control. Be assertive instead of aggressive, assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive. Learn to control your emotions by recognizing them and their effect on you. Learn to pour out your emotional state to God and find balance as you spend time in His Word. As you become more like Jesus Christ your emotional health will improve.
Exercise regularly The human body prospers when it’s strong. Not only does exercise help you maintain a healthy weight and strengthen your muscles, but it also reduces stress levels, improves quality of sleep, and rids your body of toxins. Try to get at least two and a half hours of exercise each week—that’s 30 minutes a day—to improve your overall wellness.
Follow a healthy diet The power of a healthy diet is undeniable. Processed foods, especially those with refined sugars, are known to break down the immune system. Abandon the unhealthy options and opt for a more natural, plant-based way of eating. The right blend of vitamins and minerals and supplements will provide your body with all the fuel it needs to repair and restore over time as well as to thrive.
<h2>The Bottom Line</h2>
While an active and healthy lifestyle will go a long way toward ensuring that you are in the best health all year round, follow the advice provided here, including the additional supplementation, and you will feel positively awesome all year long!
The post <a href="https://www.myhdiet.com/healthnews/health-tips/why-you-should-take-immune-boosters-all-year-round" rel="nofollow">Why You Should Take Immune Boosters All Year Round</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Why You Should Take Immune Boosters All Year Round

Your immune system is a complex network of white blood cells, organs, and tissues of the lymph system. This is spread throughout the body an...

The Importance of a Healthy Liver

As one of the largest and busiest organs in the body, the liver doesn’t get near the amount of attention it deserves. For many people, the importance of a healthy liver tends to go unnoticed until serious health problems start to take shape. Interestingly enough, more than a few common health problems can be key risk factors for liver problems. Keep reading to see all the different tasks the liver performs, ways your liver health can fail, <a href="https://www.myhdiet.com/healthnews/ampm/10-foods-naturally-cleanse-liver">what foods are good for the liver</a>, and steps you can take to maintain a healthy liver.
<h2>Major Functions of a Healthy Liver</h2>
The liver is no slouch when it comes to keeping your body running smoothly. Classified as both an organ and a gland, the liver carries out over 500 essential tasks on a non-stop basis. Just <a href="https://www.ncbi.nlm.nih.gov/books/NBK279393/">a few of the liver’s major roles</a> include:
<ul>
<li>Secretes bile to metabolize fats</li>
<li>Secretes bile to metabolize proteins</li>
<li>Stores carbohydrates and converts them to glucose</li>
<li>Helps maintain stable blood-glucose levels</li>
<li>Detoxifies the blood</li>
<li>Synthesizes protein materials</li>
<li>Stores essential vitamins and minerals</li>
<li>Assists with blood clotting processes</li>
<li>Secretes hormones</li>
</ul>
Just from this short list of tasks, it’s easy to see the importance of a healthy liver on the body’s overall health. When your liver health starts to suffer, so does your digestive system, your circulatory system, immune system functions, and blood sugar levels, as well as with many other vital functions. Ultimately, a healthy liver makes for a healthy body.
<h2>Fatty Liver Disease – A Common Liver Condition</h2>
<img alt="fatty liver disease illustration" class="alignleft size-medium wp-image-32430" height="300" sizes="(max-width: 276px) 100vw, 276px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/fatty-liver-disease-illustration-276x300.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/fatty-liver-disease-illustration-276x300.jpg 276w, https://www.myhdiet.com/wp-content/uploads/2019/05/fatty-liver-disease-illustration-115x125.jpg 115w, https://www.myhdiet.com/wp-content/uploads/2019/05/fatty-liver-disease-illustration-69x75.jpg 69w, https://www.myhdiet.com/wp-content/uploads/2019/05/fatty-liver-disease-illustration.jpg 460w" width="276" />While alcoholism may be well known for its damaging effects on the liver, people who don’t drink or who hardly drink at all can also develop serious liver problems. A condition known as <a href="https://www.myhdiet.com/healthnews/health-news/key-takeaways-of-is-your-liver-protected/">nonalcoholic fatty liver disease or NAFLD can cause serious, progressive liver damage</a> when left to its own devices. As one of the most common forms of liver disease, NAFLD affects an estimated 100 million Americans.
Nonalcoholic liver disease takes shape when the cells that make up the liver store too much fat. In effect, this inflammation of the liver disrupts its ability to function normally. NAFLD takes hold once fatty materials exceed five to 10 percent of the liver’s weight. The scary thing about NAFLD is there are no symptoms to watch for, so most people don’t know they have it until it’s already developed.
<h2>Causes & Risk Factors Associated with Liver Problems</h2>
The importance of a healthy liver can be seen in the range of conditions that develop when liver problems arise. Causes of liver problems can be inherited but <a href="https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567">a good majority of cases result from other chronic conditions like obesity, heart disease, type 2 diabetes, hypertension, and insulin resistance</a>. Considering the types of conditions that place a person at risk of liver problems, it’s no surprise that these risks run higher for people in their 40s and 50s. When left untreated, severe scarring in the liver (cirrhosis) and eventual liver failure can result. Other risk factors to keep in mind include:
<ul>
<li>High cholesterol levels</li>
<li>Underactive pituitary gland</li>
<li>Underactive thyroid</li>
<li>Eating a low fiber, high fat diet</li>
<li>Drinking a lot of sugar-sweetened beverages</li>
</ul>
<h2>Steps You Can Take to Promote Healthy Liver Function</h2>
<h3>Plant-Based Diet</h3>
The foods you eat every day have a tremendous impact on the body’s health, including the health of your liver. <a href="http://www.myhdiet.com/healthnews/ampm/10-foods-naturally-cleanse-liver/">Many of the risk factors associated with fatty liver disease can be prevented by eating a plant-based diet</a>. In some instances, liver damage can be reversed by eating right, if it’s caught early on.
Plant-based diets contain high levels of fiber and low amounts of fat, and they are nutrient-packed, providing almost every essential vitamin and mineral the body needs to function at its best. Plants also contain high levels of antioxidants and phytonutrients, and both help to protect the body against sickness and chronic disease. This range of benefits naturally promotes healthy liver function.
<h3>Liver Support Supplement</h3>
<img alt="New Generation Bio Curcumin" class="alignright size-medium wp-image-32431" height="276" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/New-Generation-Bio-Curcumin-300x276.png" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/New-Generation-Bio-Curcumin-300x276.png 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/New-Generation-Bio-Curcumin-125x115.png 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/New-Generation-Bio-Curcumin-75x69.png 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/New-Generation-Bio-Curcumin.png 549w" width="300" />Not unlike food, anything that supports the systems that promotes healthy liver functioning can help protect this vital organ. <a href="https://shop.myhdiet.com/new-generation-bio-curcumin.html">New Generation Bio Curcumin</a>, one of our many Hallelujah Diet products, contains curcumin, a biologically active plant extract. New Generation Bio Curcumin promotes healthy liver functions in the following ways:
<ul>
<li>Protects liver cells from developing damage</li>
<li>Targets and blocks genetic pathways of inflammation in the body</li>
<li>Contains a host of nutrients that attack free radical materials</li>
</ul>
Compared to other supplement products on the market, this liver support supplement is formulated to be five to seven times more bioavailable, meaning the body can absorb the nutrients it contains. Healthy liver function is not something you want to take for granted. Considering how developing liver problems tend to go unnoticed, it’s best to be proactive. It’s never too soon to start feeding your liver with the nutrients it needs to thrive.
The post <a href="https://www.myhdiet.com/healthnews/education/the-importance-of-a-healthy-liver" rel="nofollow">The Importance of a Healthy Liver</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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The Importance of a Healthy Liver

As one of the largest and busiest organs in the body, the liver doesn’t get near the amount of attention it deserves. For many people, the i...

9 Ways to Help Get Your Body Beach Ready

Summer is approaching, whether you’re ready or not! Fortunately, following 10 simple tips and tricks will get your body beach ready in no time.
<h2>1. Switch to a Plant-Based Diet</h2>
<a href="https://www.ncbi.nlm.nih.gov/pubmed/26138004">Studies show that switching to a plant-based diet</a> from the standard American diet is associated with a lower body weight and reduced chronic disease risks. If you’re considering a plant diet, give the Hallelujah Diet a try! <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf?utm_source=Hallelujah%20Diet%20Get%20Started%20Guide%20Page&utm_medium=image%20button%20link&utm_campaign=Get%20Started%20Guide%20pdf%20link&utm_term=get%20started%20guide&utm_content=get%20started%20guide">Hallelujah Diet meal plans</a> are well-balanced to keep energy levels high during weight loss.
<h2>2. Take Dietary Supplements</h2>
Taking dietary supplements helps prevent nutrients deficiencies when following a plant diet for weight and fat loss. <a href="https://shop.myhdiet.com/supplements.html">Hallelujah Diet supplements provide you with vitamins</a>, minerals, fiber, probiotics, omega-3 fatty acids, and plant protein needed to maintain optimal mental and physical health to get your body beach ready!
<h2>3. Lift Weights</h2>
Lifting weights is one of the best ways to boost muscle definition and burn body fat. More muscle means your body burns extra calories all throughout the day, not just when you’re physically active. Make sure to lift weights or resistance train at least every other day and train all major muscle groups. Don’t forget to work your ab muscles most days of the week. Try plank exercises, bicycle crunches, leg raises, and Russian twists.
<img alt="woman skipping rope" class="aligncenter size-full wp-image-32441" height="221" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-skipping-rope.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/woman-skipping-rope.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-skipping-rope-300x133.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-skipping-rope-125x55.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/woman-skipping-rope-75x33.jpg 75w" width="500" />
<h2>4. Boost Cardiovascular Exercise</h2>
Increasing cardiovascular exercise helps your body burn extra calories for weight and fat loss. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/">Studies show that getting at least 45 minutes of aerobic exercise</a> in five days per week is an effective weight loss strategy. Choose walking, jogging, biking, rowing, swimming, stair climbing, or using an elliptical machine.
<h2>5. Eliminate Alcohol</h2>
Eliminating alcohol is one of the best ways to drop excess weight just in time for summer. That’s because the calories in alcohol can add up quickly—especially if you have more than one drink per day. Pina Coladas, white Russians, and chocolate martinis each <a href="https://medlineplus.gov/ency/patientinstructions/000886.htm">provide over 500 calories</a> in just one drink! You’ll be surprised at how quickly you can shed pounds after giving up alcohol. Doing so also <a href="https://www.cdc.gov/cancer/alcohol/index.htm">lowers your risk of developing certain cancers</a>.
<h2>6. Increase Non-Starchy Vegetables</h2>
Non-starchy vegetables are loaded with water and fiber and are some of the lowest calorie foods you’ll find. Many of these veggies contain just 10-40 calories per cup! Aim to fill about half of each plate of food with non-starchy vegetables to get the beach body you desire in time for summer.
<img alt="aerial view vegan diet foods" class="aligncenter size-full wp-image-32439" height="360" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/aerial-view-vegan-diet-foods.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/aerial-view-vegan-diet-foods.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/aerial-view-vegan-diet-foods-300x216.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/aerial-view-vegan-diet-foods-125x90.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/aerial-view-vegan-diet-foods-75x54.jpg 75w" width="500" />
<h2>7. Boost Plant Protein</h2>
Protein from plant sources (vs. from animal foods) keeps your chronic disease risks low, and protein is crucial for getting shredded for summer. It’s a nutrient that keeps you full for long time periods, increases metabolism, and maintains lean muscle mass. Choose protein from peas, beans, lentils, other legumes, nuts, seeds, plant milks, non-dairy yogurts, and Hallelujah Diet <a href="https://shop.myhdiet.com/catalogsearch/result/?q=protein">plant protein powders</a>.
<h2>8. Decrease Carbohydrates</h2>
Your body requires carbohydrates to function properly and maintain high energy, but eating too many starchy carbs can hinder weight loss. Eliminate refined, processed carbohydrates from your diet entirely to tighten and tone up for summer. Examples of foods to avoid include white bread, white rice, regular pasta, baked goods, sweets, and other sugary drinks. Consume carbohydrates from whole food sources, such as whole grains, fruits, vegetables, legumes, and nuts, instead.
<h2>9. Sleep More!</h2>
Believe it or not, sleep is just as important as diet and exercise when shredding up for summer is your goal. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/">Studies show that sleep deprivation can cause hormone fluctuations</a> that increase hunger and the desire for high-calorie foods. To give yourself the best chance of weight loss success, aim to sleep at least 7-9 hours each night!
Boost sleep quality by setting a regular sleep schedule, sleeping in a cool dark room, avoiding caffeine, and not going to bed hungry (or very full).
<h2>Where Should I Begin?</h2>
Get your body beach ready by making a few simple lifestyle changes at a time. Reduce your overall energy intake by about 500 calories daily, or simply <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">switch to the plant-based Hallelujah Diet</a>! You’ll be surprised at how quickly fat will melt away by doing so!
The post <a href="https://www.myhdiet.com/healthnews/science_of_her/9-ways-to-help-get-your-body-beach-ready" rel="nofollow">9 Ways to Help Get Your Body Beach Ready</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2WrVIGR

9 Ways to Help Get Your Body Beach Ready

Summer is approaching, whether you’re ready or not! Fortunately, following 10 simple tips and tricks will get your body beach ready in no ti...