Beauty-Health

How to Get the Most out of Your Broccoli: Essential Cooking Tips

<p>Disease-fighting phytochemicals and other components of raw broccoli are often destroyed by cooking, especially boiling, which is why raw broccoli and other cruciferous vegetables have distinct advantages over cooked vegetables. However, for those who are <a href="https://shop.myhdiet.com/">on a plant based diet</a>, there are numerous ways to preserve disease-fighting phytochemicals in broccoli if you prefer cooked vs. raw broccoli.</p>
<h2><strong>What Is Sulforaphane?</strong></h2>
<p>Sulforaphane is a phytochemical in broccoli that enhances your body’s natural ability to fight diseases. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225737/">Studies show that sulforaphane may help</a>:</p>
<ul>
<li>Alleviate chronic inflammatory diseases</li>
<li>Enhance cancer-fighting abilities</li>
<li>Improve cognitive function</li>
<li>Reduce your risk of neurodegenerative disorders</li>
<li>Protect your skin against ultraviolet (UV) radiation</li>
<li>Lower your risk of low bone density and osteoporosis</li>
<li>Protect you against heart disease and type 2 diabetes</li>
<li>Enhance liver function</li>
</ul>
<p><img alt="sulforaphane infographic" class="aligncenter size-full wp-image-32209" height="500" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic-150x150.jpg 150w, https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic-300x300.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic-125x125.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/sulforaphane-infographic-75x75.jpg 75w" width="500" /></p>
<p>Because of the numerous potential benefits of sulforaphane and other essential nutrients in broccoli, use caution when cooking it to preserve the disease-fighting ingredients broccoli offers. You can do this by eating broccoli raw or using a few special cooking tips and tricks.</p>
<h2><strong>How Is Sulforaphane Made?</strong></h2>
<p>Sulforaphane is made when sulforaphane precursors in broccoli combine with a broccoli enzyme, called myrosinase, to create a chain reaction. Sulforaphane precursors and sulforaphane are heat resistant, but myrosinase enzymes needed for the conversion are not. That’s why sulforaphane levels in your body after eating broccoli are usually much higher when choosing raw vs. cooked broccoli.</p>
<h2><strong>How to Preserve Nutrients in Broccoli during Cooking</strong></h2>
<p>Because the enzymes necessary to convert sulforaphane precursors to sulforaphane in broccoli are destroyed during cooking, sulforaphane production significantly decreases in cooked broccoli. But, believe it or not, there are numerous ways to maintain high levels of sulforaphane in cooked broccoli using these few simple tips and tricks:</p>
<h3>1. Chop Broccoli and Wait 40 Minutes Before Cooking It</h3>
<p>Chopping up broccoli and waiting 40 minutes helps ensure broccoli enzymes convert sulforaphane precursors to sulforaphane before cooking takes place. While enzymes in broccoli are not resistant to heat, sulforaphane is and remains in the broccoli during and after cooking. The action of chopping up broccoli activates the enzymes to make the conversion to disease-fighting sulforaphane while the broccoli is still raw. But don’t use frozen broccoli, as the myrosinase enzyme is likely already destroyed.</p>
<h3>2. Use Raw Broccoli vs. Frozen Broccoli During Food Prep</h3>
<p>Frozen broccoli is typically blanched before freezing, which destroys broccoli enzymes before you cook the broccoli at home. So if you’re thinking about serving cooked broccoli, begin with raw vs. frozen broccoli to preserve enzymes and sulforaphane content. Make sure to chop up the raw broccoli and wait 40 minutes to ensure sulforaphane conversion before cooking it.</p>
<h3>3. Sprinkle Mustard Powder on Cooked Broccoli</h3>
<p>Cooked or frozen broccoli that no longer provides the enzymes that form sulforaphane still contain sulforaphane precursors, which are heat resistant. Believe it or not, adding foods containing myrosinase enzymes to cooked broccoli can still active the conversion to sulforaphane.</p>
<p>Simply sprinkle enzyme-rich mustard powder on frozen or cooked broccoli to restore its disease-fighting capabilities. Just 1/2 teaspoon of mustard powder seems to do the trick. Daikon radish is also effective for restoring the sulforaphane content of cooked broccoli.</p>
<h3>4. Eat Fresh Greens with Cooked Broccoli</h3>
<p>If you’re eating cooked broccoli or reheated frozen broccoli that lacks the enzyme needed to create sulforaphane, simply eat fresh brassica greens containing myrosinase enzymes with the cooked broccoli to resume sulforaphane conversion. For example, eat a salad containing cabbage or kale with cooked broccoli or drink a raw greens smoothie with your meal.</p>
<p><img alt="fresh broccoli next to sulforaphane supplement" class="aligncenter size-full wp-image-32208" height="340" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/fresh-broccoli-next-to-sulforaphane-supplement.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/fresh-broccoli-next-to-sulforaphane-supplement.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/fresh-broccoli-next-to-sulforaphane-supplement-300x204.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/fresh-broccoli-next-to-sulforaphane-supplement-125x85.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/fresh-broccoli-next-to-sulforaphane-supplement-75x51.jpg 75w" width="500" /></p>
<h2><strong>Should I Take Digestive Enzyme Supplements?</strong></h2>
<p>Taking digestive enzyme supplements—specifically, those containing myrosinase—helps preserve the disease-fighting powers of sulforaphane within your body. <a href="https://shop.myhdiet.com/digestive-enzymes.html">Choosing digestive enzyme supplements containing a variety of enzymes</a> needed for better nutrient absorption is your best bet when eating cooked foods regularly. If you’re following the disease-fighting, Biblically based <a href="https://www.myhdiet.com/">Hallelujah Diet</a>, you’ll eat 85% raw foods and just 15% cooked plant foods. Foods to focus on include:</p>
<ul>
<li>Fruits and vegetables</li>
<li>Legumes</li>
<li>Whole grains</li>
<li>Nuts and seeds</li>
<li>Plant milks</li>
<li>Extra virgin oils</li>
</ul>
<p>This way of eating helps you shed excess body weight and enhances your body’s ability to fight disease naturally while maintaining most of the nutrients present in whole plant foods. Taking digestive enzymes and other <a href="https://shop.myhdiet.com/supplements.html">Hallelujah Diet supplements helps ensure your daily nutritional needs are met</a> without animal foods like dairy products, eggs, poultry, and meats. Changing your way of eating to a more primitive, <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">Bible-based meal plan helps you look your best</a>, feel your best, and steer clear of illness and disease as God intended for you.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/how-to-get-the-most-out-of-your-broccoli-essential-cooking-tips" rel="nofollow">How to Get the Most out of Your Broccoli: Essential Cooking Tips</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet https://ift.tt/3kHbxU2

How to Get the Most out of Your Broccoli: Essential Cooking Tips

Disease-fighting phytochemicals and other components of raw broccoli are often destroyed by cooking, especially boiling, which is why raw br...

Caramelized Onion and Pear Fruit Frittata

<p>This Caramelized Onion and Pear Fruit Frittata combines the sweet and savory flavors of sweet caramelized onion, pear, and protein-rich eggs.</p>
<p>How often do you sit down to eat breakfast at the table, giving yourself time to enjoy the meal?</p>
<p>Mornings can often be so busy and rushed, but this fruit frittata is your reminder to carve out a few extra minutes to sit down, enjoy your breakfast, and give yourself a few minutes to wake up and start your day with the nourishment you need.</p>
<p>The best part about this recipe is that it reheats well, so even if you don’t have time to cook it fresh in the morning, you can prepare it ahead and still be able to sit and enjoy it.</p>
<a href="https://nutritionstripped.com/caramelized-onion-and-pear-frittata/healthy-carmelized-onion-pear-egg-frittata-vegetarian-glutenfree-nutritionstripped-3/"><img alt="Caramelized Onion and Pear Frittata | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-3-600x900.jpg 600w" width="2700" /></a> <a href="https://nutritionstripped.com/caramelized-onion-and-pear-frittata/healthy-carmelized-onion-pear-egg-frittata-vegetarian-glutenfree-nutritionstripped-4/"><img alt="Caramelized Onion and Pear Frittata | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/12/Healthy-Carmelized-Onion-Pear-Egg-Frittata-vegetarian-glutenfree-nutritionstripped-4-600x900.jpg 600w" width="2700" /></a>
<h2>Using the Foundational Five to Make This Sweet and Savory Fruit Frittata</h2>
<p>A Foundational Five Nourish Meal is any meal that contains all 5 elements within our <a href="https://members.nutritionstripped.com/foundational-five">Foundational Five</a> system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.</p>
<p>The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.</p>
<p>By including these five elements as part of each meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.</p>
<p>Here are the following Foundational Five Elements in this fruit frittata (as always, you’re encouraged to make this your own by adjusting to your unique preferences within the guidelines of the Foundational Five):</p>
<h4>1 • Non-starchy Carbohydrates</h4>
<ul>
<li><span style="font-weight: 400;">Sweet onion</span></li>
<li>Optional: serve with a <a href="https://nutritionstripped.com/good-morning-juice/">green juice</a> for additional non-starchy carbohydrates</li>
</ul>
<h4>2 • Starchy or Sugary Carbohydrates</h4>
<ul>
<li><span style="font-weight: 400;">Pear</span></li>
</ul>
<h4>3 • Healthy Fat</h4>
<ul>
<li>Eggs</li>
<li>Olive oil</li>
<li>Unsweetened plain almond milk</li>
</ul>
<h4>4 • Protein</h4>
<ul>
<li>Eggs</li>
</ul>
<h4>5 • Flavor Factor</h4>
<ul>
<li>Nutritional yeast</li>
<li>Salt</li>
<li>Pepper</li>
</ul>
<p> </p>
<h3>Plant-Based Protein:</h3>
<p>That nutritional yeast? It’s a great source of plant-based protein —and B vitamins and fiber — in a very small volume. Just 2 tablespoons of nutritional yeast contain 8-10g protein (depending on the brand), and it’s a “complete” protein.</p>
<p>Thanks to its strong flavor, it’s a great cheesy substitute without using any dairy.</p>
<h3>Animal-based Protein:</h3>
<p>The average egg contains about 6-7g of high-quality protein. Both the egg white and yolk provide protein, though the egg whites contain mostly protein whereas the yolk contains mostly fat. In addition, eggs are powerhouses when it comes to nutrients from calcium, vitamin A, D, E and K, folate, phosphorous, selenium, vitamin B5, B6 and B12, and zinc.</p>
<p>When purchasing animal-based proteins, be sure to look for the sources that are the most conscious and high-quality sources possible — both for your wellbeing and the wellbeing of the animals and planet. Read our guide on <a href="https://nutritionstripped.com/guide-animal-protein/">How to Be More Conscious When Shopping for Animal Proteins.</a></p>
<h3>Antioxidants:</h3>
<p>Onions, garlic, and olive oil are all known for their antioxidant properties. Garlic, particularly, provides a good source of the mineral selenium, which is an antioxidant great in fighting inflammation. Olive oil is known for its high levels of Vitamin E and antioxidants, while also having anti-inflammatory properties.</p>
<p>The post <a href="https://nutritionstripped.com/caramelized-onion-and-pear-frittata/" rel="nofollow">Caramelized Onion and Pear Fruit Frittata</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped®</a>.</p>
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Caramelized Onion and Pear Fruit Frittata

This Caramelized Onion and Pear Fruit Frittata combines the sweet and savory flavors of sweet caramelized onion, pear, and protein-rich eggs...

8 Myths of a Plant-Based Diet

<p>It seems that everyone is talking about a plant-based diet these days, from your favorite celeb announcing they’re vegan or vegetarian to the <a href="https://www.livekindly.co/21-must-watch-vegan-documentaries-change-the-world/">countless documentaries</a> popping up on Netflix. This way of eating is everywhere! While the results a search of the internet into the myths of a plant-based diet is guaranteed to be quite overwhelming, let’s break down the top eight and ease your mind about giving plants a chance. But first, <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">let’s be clear as to what a plant-based diet is</a>.</p>
<p>Katherine D. McManus of Harvard Medical School has the following definition: “Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.” Now, on to the myths”</p>
<h2><strong>Myth 1: “It means becoming a vegetarian</strong>.”</h2>
<p>Most experts agree that consuming small amounts of some meat, fish, poultry, or dairy is healthy. However, the goal should be to consume them less frequently or not at all. One way of doing this is to consider eating meat, fish, and poultry as a garnish, side dish, or treat rather than an everyday main meal. Think of only having it on some days of the week but not others, like on a “cheat” day.</p>
<h2><strong>Myth 2: “It’s so expensive.”</strong></h2>
<p>With some planning and careful shopping, eating plant-based doesn’t have to break the bank (the same way you would if you weren’t following a plant-based diet). Many <a href="https://www.thekitchn.com/5-myths-about-a-plant-based-diet-250281">plant-based foods are among the most affordable</a>. While it may make sense to buy from the organic counter, with proper preparation, such as the careful washing of the products you buy, you should be able to confidently buy from the bulk section or find deals online for beans, lentils, grains, seeds, and nuts. Even choosing nut pieces instead of whole ones saves some cash.</p>
<p>In some cases, , even when bought from the same fast food outlet, but let’s look at some facts. While plant-based convenience foods can sometimes be pricey, if you stick to simple, whole food choices, you will get much higher nutritional value for your money. For example, whole grains, beans, and other legumes are a lot less expensive than meats, and they’re loaded with protein, vitamins, and minerals. When bought in bulk and dry to prevent waste, they will be less expensive.</p>
<p>In-season fruits and vegetables at your local farmer’s market are cheaper than at the supermarket. Also, the goods are fresher and usually naturally ripened instead of being picked prematurely and ripened in a warehouse or in the back of a semi-truck on the way to the store. Equally and perhaps surprisingly, if you buy flash frozen “off-season” fruits and vegetables, even if from a country on another continent, you will get many more nutrients than “fresh” vegetables and fruits that are picked prematurely.</p>
<p>Something few people know is that a USDA “U.S. Fancy” shield emblem on certain frozen packages designates produce of the best size, shape, and color. They will be the most tender, succulent, and flavorful.</p>
<p><img alt="dieting woman looking at broccoli on fork" class="aligncenter size-full wp-image-32187" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/dieting-woman-looking-at-broccoli-on-fork-272x182.jpg 272w" width="500" /></p>
<h2><strong>Myth 3: “I’ll be eating only bland, boring meals forever.”</strong></h2>
<p>Most experts agree that <a href="https://www.kidney.org/atoz/content/myths-and-misconceptions-about-plant-based-diets">eating a large variety of foods</a> is the best way to eat healthily and get all the nutrients your body needs. “Even if you follow a diet that is 80% or 90% plants (which is a lot), <a href="https://www.nytimes.com/by/mark-bittman">there’s still plenty of variety to choose from,” says Mark Bittman</a>.</p>
<p>Keep an open mind when browsing the produce aisle of your supermarket. You’ll find it loaded with a huge variety of vegetables and fruits, especially those in season. You’ll also find many varieties of beans, nuts, seeds, legumes, whole wheat pasta, noodles, rice, cereals, grains, spices, and herbs. A new, exciting challenge would be to explore ethnic foods and new styles of cooking.</p>
<p>For example, Indian cuisine does amazing things with lentils, spinach, and spices. Make it fun and try foods you’ve never eaten before. Look for new recipes. There are several <a href="https://www.myhdiet.com/healthnews/cancer-news/6-plant-based-recipe-books-that-everyone-should-own">great cookbooks recommended by the Hallelujah Diet®</a>, and these are geared to people who want to experiment with plant-based diets.</p>
<h2><strong>Myth 4: “I won’t get enough protein, vitamins, and calcium.”</strong></h2>
<p>“Historically, Americans have associated protein with muscle-building and strength, and considered animals the prime source of it,” says <a href="https://thedo.osteopathic.org/2018/07/5-myths-about-whole-food-plant-based-diets-debunked/">Dr. Colin Zhu who is board-certified in family medicine</a>. “But we can get all of our necessary nutrient intake from plants, with the exception of vitamin B-12 and vitamin D.” Concerns you might have about becoming vitamin B-12 deficient could be valid if you are entirely excluding animal products from your diet, not taking a multivitamin, or have health problems. Should you have concerns that might be linked to low B-12 levels, <a href="https://www.webmd.com/a-to-z-guides/vitamin-b12-test#1">get a blood test</a> and follow your doctor’s advice. As far as vitamin D is concerned, this <a href="https://www.myhdiet.com/healthnews/health-news/two-types-of-vitamin-d-that-you-need-to-know-about/">“sunshine” vitamin can easily be replenished</a> through controlled exposure to the sun and <a href="https://shop.myhdiet.com/vitamin-d3-with-k2.html">supplementation</a>.</p>
<h2><strong>Myth 5: “Plant-Based Diets Are High in Carbs.”</strong></h2>
<p><a href="https://thedo.osteopathic.org/2018/07/5-myths-about-whole-food-plant-based-diets-debunked/">All carbs are not created equal</a>, says Dr. Colin Zhu: “Mother Nature created things whole. She didn’t just give us carbohydrates, but whole complex [or intact] carbohydrates—which is what our bodies need for energy—as well as vitamins, minerals, and antioxidants.”</p>
<p>Nature does not offer us “refined carbs.” These are entirely man-made and need not be included in a plant-based diet. Whole, plant-based foods, such as vegetables, fruits, and whole grains, are also high in fiber. This helps slow the digestion of food, preventing a sudden spike in blood sugar followed by a crash, which typically happens after overindulging in refined carbohydrates like a candy bar or a sugary soda that make your blood sugar spike and then plummet.</p>
<p><img alt="friends enjoying meal outdoor cafe" class="aligncenter size-full wp-image-32185" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/friends-enjoying-meal-outdoor-cafe-272x182.jpg 272w" width="500" /></p>
<h2><strong>Myth 6: “I can’t eat at restaurants or friends’ homes anymore.”</strong></h2>
<p>It’s true that <a href="https://www.kidney.org/atoz/content/myths-and-misconceptions-about-plant-based-diets">eating healthily when dining out can be a challenge</a> in a world filled with meat-centric menus and fast-food restaurants. However, it’s not impossible. Most restaurants nowadays have some meatless choices on the menu like salads, soups, veggie burgers, or whole wheat pasta. Develop a strategy for the nights you dine out, such as choosing several vegetable side dishes or soup and salad. Better still, call ahead and ask if they’re willing to make substitutes.</p>
<p>Keep in mind that a plant-based diet means eating fewer animal products, not excluding them completely. Dinner invitations and parties should still be welcomed without worrying about insulting your host. Make it a point to show up and eat selectively from whatever your host offers. Make it one of the nights you allow yourself, in moderation, to eat meat, fish, or poultry. “If you know your host well enough, a word in advance about your preferences can go a long way,” says Marian Nestle, Paulette Goddard Professor in the Department of Nutrition, Food Studies, and Public Health at New York University.</p>
<h2><strong>Myth 7: “Eating a Plant-Based Diet Takes Too Much Time.”</strong></h2>
<p>It is true that eating a whole food, plant-based diet takes more time than throwing a TV dinner into your microwave, but preparing healthy whole food meals doesn’t mean you need to spend huge amounts of time in the kitchen. <a href="https://ucdintegrativemedicine.com/2015/02/the-5-biggest-myths-about-plant-based-diets/#gs.3wzlq1">Here are some tips</a>:</p>
<ul>
<li>Keep it simple when you’re pressed for time. You can steam vegetables like squash or broccoli in less than ten minutes, including prep time.</li>
<li>Invest in a salad spinner. There’s nothing like a salad spinner to help you quickly wash and dry leafy greens. Most spinners are also suitable for use as a salad bowl, saving you on clean-up time. Spin up enough for the week, and your nightly salads will come together in minutes.</li>
<li>Use your slow cooker. You can cook everything from soup to beans to enchiladas and quinoa in a slow cooker. Toss everything in the pot before you leave for the day, and dinner will be ready when you get home! Use an Instapot, and a similar meal can be ready in minutes!</li>
<li>Another great way to integrate a whole food, plant-based diet seamlessly into your life is simply to plan ahead and stock your pantry or freezer full of delicious frozen veggies and fruits in advance.</li>
<li>To make things even easier, you could get a fresh <a href="https://forksmealplanner.com/">set of menus delivered into your inbox by a weekly menu</a> subscription service or even subscribe to one of the numerous plant-based and vegan meal delivery services.</li>
</ul>
<h2><strong>Myth 8: “Eating a plant-based diet means you are hungry all the time.”</strong></h2>
<p>With most <a href="https://www.happycow.net/forum/vegetarian/are-you-constantly-hungry-on-a-vegan-diet/4181">vegetables being low in calories</a>, should you be worried about your energy levels while following a plant-based diet? There is plenty of evidence that the opposite will be true: A visit to <a href="https://www.myhdiet.com/healthnews/education/help-increase-energy-levels-by-switching-to-a-plant-based-diet">Hallelujah Diet®</a> will have you convinced that you will have boundless energy! Including one or two ounces of nuts and seeds a day goes a long ways to helping you be satisfied and healthy at the same time. Organic whole grains and beans have plenty of calories, too, so you don’t have to be hungry.</p>
<h2><strong>Takeaway</strong></h2>
<p>Should your friends be skeptical that your plant-based way of life is for real, don’t be surprised to hear most, if not all, of these myths and many more. There is plenty of science-based evidence to refute these myths, so you are not swayed from your healthy lifestyle and can encourage them to join you!</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/8-myths-of-a-plant-based-diet" rel="nofollow">8 Myths of a Plant-Based Diet</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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8 Myths of a Plant-Based Diet

It seems that everyone is talking about a plant-based diet these days, from your favorite celeb announcing they’re vegan or vegetarian to th...

Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both

<p>For much of your life, you’ve probably been led to believe that there are only two ways to take in vitamin C: eat an orange or swallow a pill from a bottle found in the vitamin aisle at the pharmacy. While both might be effective in boosting levels of vitamin C, we need to keep in mind that our bodies are unable to produce and store vitamin C. This means that all the ways we could be or should be absorbing vitamin C into our bodies would benefit from a bit more thought. Let’s start by doing a quick recap on probably everything you’ve learned about Vitamin C and it’s alternative, <a href="https://www.myhdiet.com/healthnews/health-news/liposomal-vitamin-c-benefits-effective-forms-vitamin-c">liposomal vitamin c</a>.</p>
<h2><strong>What Exactly Is Vitamin C?</strong></h2>
<p>A nutrient also known as Ascorbic Acid, <a href="https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c-ascorbic-acid">Vitamin C is an essential vitamin</a> needed by your to form blood vessels, muscle, cartilage, and the collagen in bones. Vitamin C is also vital to your body’s healing process. To get it from your diet, you would need to consume adequate amounts of citrus fruits, berries, potatoes, peppers, tomatoes, cabbage, Brussels sprouts, broccoli, and spinach and other fruits and vegetables. This form of vitamin C is water-soluble, which means your body can’t store any excess in either the blood, digestive system, or internal organs.</p>
<h2><strong>The Alternatives: Liposomal Vitamin C and Intravenous Vitamin C</strong></h2>
<p>The challenge with the traditional forms of vitamin C is that it must travel through the digestive system. Through this process, the amount of viable vitamin C that is available for uptake is reduced. What ends up happening is that most of this valuable nutrient ends up being discarded through the digestive process.</p>
<h3>Liposomal Vitamin C</h3>
<p>When you need a high-volume boost of vitamin C, you might consider <a href="https://www.myhdiet.com/healthnews/health-news/liposomal-vitamin-c-benefits-effective-forms-vitamin-c/">liposomal encapsulation technology</a> such as that provided by the Hallelujah Diet®. This approach <a href="https://shop.myhdiet.com/hd-liposomal-vitamin-c.html">encapsulates vitamin C</a> into small vesicles of easily consumed phospholipids (a class of lipids which is a major component of all cell membranes) that rivals or surpasses intravenous delivery of vitamin C but in a convenient oral form.</p>
<p>Since vesicles occur naturally in the body, liposomal vitamin C is readily absorbed and retained longer by the cells and organs of your body. These vesicles protect the vitamin through the digestive system and transport it directly into the bloodstream for absorption in the cells. As a result, you get all the benefits of high-dose Vitamin C without any gastric distress or side effect. This is the most easily absorbable, powerful, and affordable form of vitamin C available, which is why it is included in the <a href="https://shop.myhdiet.com/cancer-get-started-kit.html">Hallelujah Diet’s® Cancer Rescue Plan</a>.</p>
<p><img alt="iv saline drip closeup" class="aligncenter size-full wp-image-32262" height="336" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-300x202.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-272x182.jpg 272w" width="500" /></p>
<h3>Intravenous (IV) Vitamin C</h3>
<p>While high-dose vitamin C may be given orally as described above, it may also be administered through a vein directly into the bloodstream by <a href="https://www.emedicinehealth.com/vitamin_c_high_dose_benefits_side_effects/article_em.htm#high-dose_vitamin_c_benefits">intravenous (IV) infusion</a>. When administered via intravenous infusion, vitamin C can reach much higher levels in the blood than when the same amount is taken by mouth. Interest in using very high doses of <a href="https://www.mayoclinic.org/diseases-conditions/cancer/expert-answers/alternative-cancer-treatment/faq-20057968">vitamin C as a cancer treatment</a> was initiated in the1970s when it was discovered that some properties of the vitamin might make it toxic to cancer cells.</p>
<p>While a poorly-designed, randomized, <a href="http://prhsj.rcm.upr.edu/index.php/prhsj/article/view/13/11">controlled trial using 10 grams of vitamin C orally</a> once a day found no treatment benefit compared to intravenous vitamin C, more recently, vitamin C given intravenously has prompted renewed interest in <a href="https://www.ncbi.nlm.nih.gov/pubmed/16567755">using vitamin C as a cancer treatment</a> where it might boost the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy. Receiving IV vitamin C does, however, come with drawbacks:</p>
<ul>
<li>It needs to be administered by a medical professional.</li>
<li>The cost per dosage is upward of $200.</li>
<li>You have to face the needle whenever you need a top-up.</li>
</ul>
<p><img alt="smoothie with fresh vegetables" class="aligncenter size-full wp-image-32260" height="331" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-300x199.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-125x83.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-75x50.jpg 75w" width="500" /></p>
<h3>The Bottom Line</h3>
<p>As explained in <a href="https://shop.myhdiet.com/cancer-get-started-kit.html">the Hallelujah Diet’s® Cancer Rescue Plan</a> literature, vitamin C is critical for overall health and immunity. There are known essential health benefits for nearly every organ of the body, from the skin on the bottom of your feet to the nerves firing inside your brain. Vitamin C is especially beneficial for the cardiovascular system, for the immune system, for your brain function, and it supports healthy aging. Now that you know about the benefits of both liposomal vitamin C and intravenous (IV) vitamin C, you are better equipped to take the most appropriate form of this essential vitamin.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/liposomal-vitamin-c-vs-iv-vitamin-c-essential-benefits-of-both" rel="nofollow">Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both

For much of your life, you’ve probably been led to believe that there are only two ways to take in vitamin C: eat an orange or swallow a pil...

How to Find the Right Food Portion Size for Your Meals

<p>Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal?</p>
<p>Portion sizes and serving sizes can be confusing.</p>
<ul>
<li>How much should I be eating?</li>
<li>Should I follow the serving sizes?</li>
<li>How do I know whether or not I need more than the “average” person?</li>
</ul>
<p>These are just a few of the many questions I hear from the community daily!</p>
<p>In order for the nutrients you’re eating to do their job and fuel your body appropriately, we need to ensure we’re consuming the right amounts.</p>
<p>When you understand what food portion sizes your body needs, it helps you get the right balance of daily nutrients, which allows our bodies to feel their best on a daily basis and prevent chronic disease and health complications in the long run.</p>
<p>So in this article, you’re going to discover everything you need to know about portion sizes so you feel confident in how you’re nourishing yourself and know that you aren’t unknowingly over- or under-eating.</p>
<h2><strong>Portion Size Vs. Serving Size </strong></h2>
<p>The first thing you need to understand is the difference between portion sizes and serving sizes.</p>
<p>Oftentimes people use the words portion sizes and serving sizes interchangeably, but there’s actually a difference between the two.</p>
<p>What most people understand is serving sizes. Serving sizes are the guidelines that are found on nutrition labels for packaged food items.</p>
<p>They’re specific, standardized and measurable and are assigned serving sizes by the FDA based on generalized, recommended guidelines for what the average person eats.</p>
<p>Portion sizes, on the other hand, are individual to you, your needs, and what you choose to eat. There is no set, standard portion sizes. When you choose to eat a food item then physically take a particular amount, the amount of food on your plate is your portion size.</p>
<h2><img alt="" class="alignnone size-full wp-image-60270" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-600x400.jpg 600w" width="2700" /></h2>
<h2><strong>Why Eating the Right Portion Size is Important</strong></h2>
<p>Our bodies are quite literally made up of the food that we eat. We synthesize tissue, extract energy and perform bodily functions as a result of the nutrients we receive from food.</p>
<p>Consuming too much food or not enough food can alter these necessary processes and lead to complications later down the road.</p>
<p>On one hand, if you’re perpetually under-eating or not getting enough of certain foods, you are likely lacking vital nutrition which can cause fatigue, lethargy, muscle loss, hair loss, brittle nails, irritability and excessive thirst over time.</p>
<p>On the other hand, consistently over-eating can also make your body feel less than its best and cause a number of symptoms like unintentional weight gain, high cholesterol, high blood sugar, heart disease and many more.</p>
<p>Taking the time to determine what portion sizes are right for you in alignment with your health and wellness goals can make all the difference in how you feel and function daily.</p>
<h3><a href="https://members.nutritionstripped.com/workshop"><img alt="" class="alignnone wp-image-72714 size-full" height="500" loading="lazy" sizes="(max-width: 1500px) 100vw, 1500px" src="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance.png" srcset="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance.png 1500w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-300x100.png 300w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-1024x341.png 1024w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-762x254.png 762w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-606x202.png 606w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-100x33.png 100w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-150x50.png 150w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-600x200.png 600w" width="1500" /></a></h3>
<h3><strong>1. Helps You Get The Right Balance Of Daily Nutrients</strong></h3>
<p>When we have the right balance of nutrients, our bodies are able to function their best. This is one of the best ways we can prevent chronic disease and health complications in the long run.</p>
<h3><strong>2. Keeps You Feeling Full and Energized </strong></h3>
<p>When we’re not eating enough food over the course of the day, we’ll consistently feel a slight sense of hunger. This can lead to irritability and even anxiety. On the other hand, when we eat too much over the course of the day, instead of feeling hungry and irritable we can feel overly full and lethargic. The goal is to eat the right portion sizes for your individual body which allows you to feel satiated and energized!</p>
<h3><strong>3. No Food Items Are Off Limits </strong></h3>
<p>The more you understand portion sizes that work for you, the more you understand that you don’t have to completely remove or restrict food items from your diet. It’s perfectly fine to enjoy food items in moderation that may not necessarily be the most nutritious option. Understanding and getting comfortable with portion sizes gives you the confidence and clarity you need to find a happy medium with your health and wellness.</p>
<h2><strong>6 Steps to Find the Right Portion Size for What You Need at Each Meal</strong></h2>
<p>Portion sizes are individual to each and every person on any given day. Dinner yesterday maybe a little smaller than it is today — and that is perfectly fine!</p>
<p>Contrary to most people’s beliefs, food portion sizes generally aren’t one of the first few things that we tackle.</p>
<p>Understanding portion sizes involves so much more than just knowing the numbers or hard facts, it’s about becoming in-tune with your body.</p>
<p>One of our members came to us after having tried just about everything — from calorie and macronutrient counting with apps to meal plans and diet programs, she just couldn’t seem to figure out a way to keep her portion sizes under control.</p>
<p>Despite the fact that she wanted to talk about portion sizes right off the bat, we instead discussed mindful eating and how she could use it to re-acclimate herself to her hunger and satiety cues. We then discussed her wellness goals as well as her usual activity and how these factors may impact her hunger cues and subsequently her portion sizes.</p>
<blockquote>
<p>By taking a step back and looking at the big picture, she was able to understand that her hunger wasn’t the enemy, but rather the key to her success with portion sizes.</p>
</blockquote>
<p>Use this same approach by utilizing the following 6 steps to determine what portion sizes are right for you.</p>
<h3><strong>1. Start by Checking In With Your Hunger And Satiety Cues</strong></h3>
<p>This one will always be most important.</p>
<p>When do you usually feel hungry? How full are you after meals? Are you truly satiated or do you usually feel hungry again after just an hour or so?</p>
<p>Get to know your hunger cues. Take a look at your usual habits and tendencies with a lens of curiosity, simply taking a moment to reflect can give you so much information for how you should proceed.</p>
<p>If you find that you’re uncomfortably full after most meals, slightly reduce your portion sizes and reassess. If you find that you’re hungry very soon after a meal, try increasing your portion sizes and go from there.</p>
<p>It’s all about your individual body and individual needs.</p>
<h3><strong>2. Practice Mindful Eating </strong></h3>
<p>Often times eating becomes just another task on a to-do list for people. It’s something we need to quickly do to get on with our day.</p>
<p>Unfortunately, this approach to eating can often lead to mindless eating over time. This is when we stop truly experiencing, tasting and appreciating our food. This can also lead to larger or smaller portion sizes than we really need.</p>
<p>Take some time to bring mindfulness back into your mealtimes. This is a great resource for you to use while attempting this!</p>
<h3><strong>3. Take Your Daily Activity Into Account </strong></h3>
<p>Your activity impacts your energy needs. Are you frequently moving around throughout the day? Or are you primarily sedentary? The more we are moving, the more energy we need.</p>
<p>You may find that this often fluctuates, therefore your portion sizes will fluctuate as well. Always be sure to acknowledge your movement and how that impacts your hunger and satiety.</p>
<h3><strong>4. Determine Your Strengths And Weaknesses </strong></h3>
<p>We all have both strengths and weaknesses, especially when it comes to portion sizes. Be sure to determine what yours are and address them as best as you can.</p>
<p>For example, if you know that after you’ve gone 5+ hours without food you no longer have control over your portion sizes, try not to set yourself up to fail! Be sure to have a snack to help hold you over, even if that means packing or prepping something in advance.</p>
<h3><strong>5. Use Your Plate As A Guide </strong></h3>
<p>Generally speaking, certain food items and macronutrients are associated with larger or smaller portion sizes. A great way to use this to your advantage is to use these general guidelines as a starting point.</p>
<p>The following visual is a generalized recommendation for how much of each component we should have on our plate.</p>
<p><img alt="Nutrition Stripped Foundational Five" class="alignnone wp-image-71433 size-full" height="2500" loading="lazy" sizes="(max-width: 2500px) 100vw, 2500px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png 2500w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-300x300.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1024x1024.png 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-150x150.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-768x768.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1536x1536.png 1536w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-2048x2048.png 2048w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-762x762.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-350x350.png 350w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-606x606.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-539x539.png 539w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-650x650.png 650w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-100x100.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-800x800.png 800w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-50x50.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-600x600.png 600w" width="2500" /></p>
<p>Will this guide stay the same for everyone? Of course not. But it can be a great place to begin if you’re just getting started!</p>
<h2><strong>Common Mistakes People Make with Portion & Serving Sizes </strong></h2>
<p>As you’re learning portion sizes, there  are a couple common mistakes people make when learning them all on their own. Let’s go through some of the most common ones so you can actively avoid them!</p>
<h3>1. Attempting To Always Make Portion Sizes Exact</h3>
<p>When making a lifestyle change and attempting to reach health and wellness goals, this is one of the first mistakes many people make.</p>
<p>It can be so easy to become hyper-focused on exact portion sizes, but in reality, it truly isn’t necessary. If we’re constantly attempting to make portion sizes exactly by using measuring cups, spoons, and scales, the lifestyle you were attempting to make will quickly become a rigid diet.</p>
<p>It’s important to be cognizant of your portion sizes, but perfection just doesn’t exist — so why stress yourself out over it? Use these tools to familiarize yourself with your portion sizes, then build your confidence with ball-parking and eyeballing from there.</p>
<h3>2. Think Serving Sizes Apply To Everyone</h3>
<p>Every packaged food product you purchase has a nutrition label on the back with predetermined serving size.</p>
<p>These serving sizes are based on the “average” American, with the assumption that they consume a 2,000 calorie diet. In reality, not everyone fits into this mold. Some people will need larger portion sizes, while others may need less.</p>
<p>While these serving sizes can be a great place to start, they should not necessarily dictate all of your portion sizes. This is where <a href="http://nutritionstripped.com/services">working with a registered dietitian</a> can be helpful. Depending upon your particular health and wellness goals, they can tell you what portion sizes will look like for you in relation to listed serving sizes and how you can use them in a realistic, maintainable way.</p>
<h3>3. Ignore Hunger And Satiety Cues</h3>
<p>Sometimes it can be hard to trust yourself, especially when it comes to hunger and fullness.</p>
<p><em>Am I really hungry for more food, or do I just want it? How do I know if I’m actually full? </em></p>
<p>There are so many questions that run through our minds when it comes to determining how much to eat. Yes, we do want to think about portion sizes and be aware of them, but we also need to listen to our bodies.</p>
<p>Our hunger and satiety cues are the body’s way of telling us that we’re in need of energy or have had enough energy. When we’re not in-tune with these cues, it can be easy to over-eat or under-eat because we’re following strict portion guides instead.</p>
<h3>4. Always Keep Portion Sizes The Same</h3>
<p>Once we know what portion sizes we should be eating, they should be the exact same all the time, right? Not exactly.</p>
<p>We eat to fuel our bodies. Some days we need minimal fuel, other days we may need quite a bit more. For example, if you’re hiking, running or working outside in your yard – you’re going to need larger portion sizes than if your hanging inside watching movies all day.</p>
<p>Additionally, health and wellness goals need to be taken into account. Are you looking to gain muscle? Or maybe you’re trying to maintain your weight – this will also come into play when determining portion sizes as well.</p>
<p>Just remember that your day-to-day activities and goals will alter your energy needs from time to time.</p>
<h2><strong>Putting This Into Practice </strong></h2>
<p><span class="ac-designer-copy"><span class="ac-designer-marked-selection ac-designer-copy">We are all so unique as individuals and our day-to-day lives are so different. Our needs are so individualized and are constantly changing. <br class="ac-designer-copy" />
<br class="ac-designer-copy" />
That’s why it so important for you to learn how to become more mindful of your body and its own needs to best support yourself.<br class="ac-designer-copy" /></span></span><span class="ac-designer-marked-selection ac-designer-copy"><br class="ac-designer-copy" />
And that’s what I guide you through inside of the Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" />. If you’re ready to have more support on your journey and to build trust in how to best care for your body, <a class="ac-designer-copy" data-ac-default-color="1" href="https://members.nutritionstripped.com/the-mindful-nutrition-method">join us inside</a>.</span></p>
<p>While it takes patience and practice to fully be in tune with your body, you are deserving of having that confidence that you’re caring for your health in the best way.</p>
<p><a href="https://members.nutritionstripped.com/workshop"><img alt="" class="alignnone wp-image-72672 size-full" height="500" loading="lazy" sizes="(max-width: 1500px) 100vw, 1500px" src="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2.png" srcset="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2.png 1500w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-300x100.png 300w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-1024x341.png 1024w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-762x254.png 762w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-606x202.png 606w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-100x33.png 100w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-150x50.png 150w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-600x200.png 600w" width="1500" /></a></p>
<p>The post <a href="https://nutritionstripped.com/portion-size/" rel="nofollow">How to Find the Right Food Portion Size for Your Meals</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped®</a>.</p>
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How to Find the Right Food Portion Size for Your Meals

Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal? Portion sizes and serving size...

What to Eat After a Juice Cleanse

<p>A juice cleanse offers one of the most natural and efficient ways to flush toxins and harmful materials out of the body. The health benefits from doing a juice cleanse on a regular basis can’t be beat. That being so, depriving the body of solid food for any length of time makes it that much easier to binge eat once it’s over.</p>
<p>What you eat after a juice cleanse determines the health benefits the body derives from it. Choosing the right food options post-cleanse can go a long way toward reinforcing the health benefits to come. Here are some food choices to consider so you can reap the full health benefits from a juice cleanse, along with a quick overview on just what exactly a juice cleanse does and <a href="https://www.myhdiet.com/healthnews/rev-malkmus/5-benefits-of-a-juice-cleanse/">the many juice cleanse benefits</a>.</p>
<h2><strong>What a Juice Cleanse Does</strong></h2>
<p>Fruits and vegetables offer rich sources of active nutrients that support the body’s self-healing systems. Plant-based foods provide the resources your body requires to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/">reduce your risk of developing chronic diseases</a> like diabetes, hypertension, and heart disease. In juice form, these foods do double duty since it takes several fruits and/or vegetables to make a single glass of juice.</p>
<p>With a juice cleanse, these nutrients become the sole source of nutrition for the body, providing more than a few wonderful health benefits. Health benefits you can expect from a juice cleanse include:</p>
<ul>
<li>Helps the body eliminate excess weight</li>
<li>Imparts increased energy</li>
<li>Gives your digestive system a chance to rest and repair</li>
<li>Delivers immediate nutrition to the body’s cells and systems</li>
<li>Detoxifies the liver and kidneys</li>
</ul>
<h2><strong>After the Juice Cleanse Is Over: What You Should Eat</strong></h2>
<h3><em>Healthy Fats</em></h3>
<p>Since plant-based juices don’t contain fats, your body will likely be craving fat-based foods. Make sure you choose healthy fats that can nourish the cells, aid with nutrient absorption, and provide energy. Healthy fats include avocados, nut butters, olive oils, and seed butters. While there are many other sources of healthy fats, you’ll want to stick with foods that are easy on the digestive system after a juice cleanse.</p>
<h3><em>Probiotics</em></h3>
<p>Probiotics such as fermented carrots, fermented kale, and sauerkraut contain the types of good bacteria your digestive tract needs to function at its best. After a juice cleanse, you’ll be slowly transitioning from liquid food to a solid food diet. Feeding the “good” bacteria that line your digestive tract will make this process easier on the body while also reinforcing the beneficial effects of the cleanse.</p>
<h3><em>Fruits & Vegetables</em></h3>
<p><img alt="tropical fruits and vegetables selection" class="alignleft size-medium wp-image-32276" height="200" loading="lazy" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-300x200.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-272x182.jpg 272w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection.jpg 500w" width="300" />Fruits and vegetables supply your body with the materials it needs to <a href="https://www.myhdiet.com/healthnews/rev-malkmus/improving-digestive-health-with-a-plant-based-diet/">restart and support healthy digestion processes</a>. Plant-based foods contain large amounts of fiber, which keeps the digestive tract running smoothly. Fruits and vegetables also contain lots of water and are nutrient-packed, providing everything your gut needs to start taking on a regular diet of solid foods.</p>
<h3><em>Hydrate</em></h3>
<p>While you should make it a point to stay hydrated all the time, staying properly hydrated is especially important after a juice cleanse. Water helps continue what the juice cleanse started, clearing toxins out of the body’s cells and tissues. Staying hydrated also helps ward off those voracious food cravings that develop after a cleanse. On average, you’ll want to consume a half an ounce of liquid for every pound of body weight; however, fruits and vegetables do have a high water content, so you’ll want to figure that in as well.</p>
<h3><em>Avoid Sugar and Alcohol</em></h3>
<p>Since easing your digestive tract back into a normal eating routine is the goal after a juice cleanse, it’s best to avoid or at least limit your intake of refined sugars and alcohol. These foods tend to overwork the digestive process and the liver, which is something the body’s not quite ready for. Natural sugars, such as honey, maple syrup or fruit-based sugars, are all right to eat, though.</p>
<h3><em>Don’t “Overeat”</em></h3>
<p>As much as you may feel like tearing into a huge meal, overeating is the last thing you want to do after completing a juice cleanse. Instead, try to eat smaller portions than you’re used to. Eating slower can also help with reducing food portions and, again, try to stick with simple easy-to-digest foods.</p>
<h2><strong>A Plant-Based Diet – “Clean Eating” for the Long-Term</strong></h2>
<p><a href="https://myhdiet.com"><img alt="fruits and vegetables shaped into head" class="alignleft size-medium wp-image-32277" height="181" loading="lazy" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-300x181.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-300x181.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-125x76.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-75x45.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head.jpg 500w" width="300" />A plant-based diet</a> offers yet another way to minimize toxin build-up in the body. Plants provide the quality of nutrients and amount of fiber the body needs to keep toxin build-up to a minimum. Plant-based foods also support the body’s self-healing mechanisms, which, in turn, reduces the risk of developing sickness and disease. If you’re interested in a more long-term approach to keeping your body running on all cylinders, a plant-based diet is the way to go!</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/cancer-news/what-to-eat-after-a-juice-cleanse" rel="nofollow">What to Eat After a Juice Cleanse</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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What to Eat After a Juice Cleanse

A juice cleanse offers one of the most natural and efficient ways to flush toxins and harmful materials out of the body. The health benefits...