Beauty-Health

How to Stay Accountable with Your Health Goals

<p>Think about all of the times you’ve made a decision, a choice or even a promise to yourself that would help you achieve your health goals.</p>
<p>Maybe you’ve decided to cook dinner every night or to get to the gym on Monday morning. How many times have you gotten to the point of implementing the new habit or behavior change, and simply thought, “eh, not today”.</p>
<p>When you know exactly what to do, how to do it, and when to do it, but it still just isn’t working, accountability is the last piece of the puzzle that will get you to the finish line.</p>
<h3>The 2 Types of Accountability You Need to Reach Your Health Goals</h3>
<p>So, now that we know how important staying accountable is, how do we actually <em>do</em> it?</p>
<p>I’m going to show you how to build accountability with yourself, and how to create accountability with others so you can follow through on your health goals.</p>
<p>Accountability is twofold.</p>
<p><strong>1. Internal Accountability</strong></p>
<p>We first and foremost want to stay accountable to ourselves — internal accountability. When no one is around to see you or acknowledge your actions, internal accountability is the little push that gets you out of bed when you’re cozy and craving that bit of extra sleep.</p>
<p>The tricky thing here is that some people naturally have a lot of internal accountability, while others don’t naturally have as much.</p>
<p>Those who don’t have as much will need to practice cultivating more of this for themselves. For example, members of our Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.1/72x72/2122.png" style="height: 1em; max-height: 1em;" /> program go through exercises right when they join that help them build a stronger sense of internal-accountability.</p>
<p>However, even when developing a stronger sense of internal accountability, for those who don’t have as much natural, that’s where external accountability is really helpful.</p>
<p><strong>2. External Accountability</strong></p>
<p>External accountability means staying accountable to others. When you know someone else is checking in with you, supporting you, and eager to hear about your progress, you almost feel a sense of obligation to follow through for them.</p>
<p>A relatable example of this may be team sports. Growing up, did you find it easy to always show up for your sport’s practice because your team and coach were expecting you to be there? That’s external accountability.</p>
<p>This external accountability is often missing from so many people’s journeys because it’s something they have to seek out and ask for, either with a friend or professional.</p>
<p>We provide our members Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.1/72x72/2122.png" style="height: 1em; max-height: 1em;" /> program external accountability through weekly check-ins, group coaching calls, practice labs, a private member community, along with lessons on how to build more external accountability outside of the program.</p>
<blockquote>
<p>It’s a combination of the two — internal accountability and external accountability — that has been proven to allow you to stay accountable throughout your life and reach the health and wellness goals you set for yourself (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4398548/">1</a>).</p>
</blockquote>
<p>Which of the two types of accountability do you feel like you need more of in your life?</p>
<p><iframe src="https://www.youtube.com/embed/Orx34JL6QSE" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<h3>How To Stay Accountable To Yourself</h3>
<p>Let’s start by getting that little voice in your head to start motivating you to stay accountable.</p>
<h4>1. Write Down Your Health Goals</h4>
<p>We’ve said it once and we’ll say it again — write down your goals! Whether you’re a fan of planners and calendars or would rather a journal, writing down your goals has been proven time and time again to increase your chances of success.</p>
<p>More specifically, recent research has shown that we’re about 40 percent more likely to succeed if our goals are written down (<a href="https://www.dominican.edu/academics/lae/undergraduate-programs/psych/faculty/assets-gail-matthews/researchsummary2.pdf">2</a>). Who doesn’t want an extra 40 percent chance of success!</p>
<p>When recording your health goals and ambitions for accountability, be specific and be realistic. If this is your first go at maintaining an exercise schedule, starting off by committing to seven days per week of intense exercise probably isn’t the best way to proceed. Start slowly and build your way up!</p>
<p>Additionally, if you’re going to exercise, what kind of exercise are you going to do? Is there a specific class you’ll take? If so, what time does the class start? The more specific you are, the clearer the message is and the easier it is to adhere to.</p>
<p>Tangibly seeing your goals in front of you makes them real and concrete, undoubtedly increase your chances of remaining accountable.</p>
<h4>2. Take It Step By Step</h4>
<p>Let’s say you’ve always wanted to meal prep your meals but you just never seem to follow-through with your plans. Not only should you write down your goal of meal prepping, but also map out a schedule for when and how it will take place.</p>
<p>Take the time to create a schedule when you’re motivated and have decided to implement the new habit, behavior change or goal. This takes care of all of the heavy liftings ahead of time. That way, when it comes time to actually start the meal prepping, you already know what you have to do and when to start.</p>
<p>Be specific with your schedule; what day will the meal planning take place? Do you need to set a reminder so you don’t get sidetracked and forget? Know yourself and acknowledge your strengths and weaknesses. The more thought you put into the activity ahead of time, the more accountable you’ll be in the present moment.</p>
<h4>3. Be Honest With Yourself</h4>
<p>As cliché as it may sound, honesty truly is the best policy.</p>
<p>It’s easy to make excuses and rationalize your choices when you’re simply talking to yourself in your own head. Yet when things don’t go as planned or if you find yourself in a situation where you weren’t able to stay accountable, be honest with yourself.</p>
<p>Use that time to determine what went wrong, why you didn’t stay accountable and what you can do differently next time. We’re human, we all make mistakes. We just want to be sure to learn from them and move forward rather than repeat them and standstill.</p>
<h4>4. Seek Out The Knowledge You Need</h4>
<p>In order to stay accountable and stick to your decisions, you need to have the proper knowledge. Whatever the subject may be, educate yourself so you know how to properly apply yourself.</p>
<p>Educating yourself may involve doing some research on your own, but oftentimes your best bet is to work with a professional you can trust. Always seek out a credentialed, trustworthy individual within the given field.</p>
<p>Working with a professional can also give you an extra layer of accountability, which we’ll discuss next.</p>
<h3>How to Use External Accountability to Achieve Your Health Goals</h3>
<p>Research has shown that in order for us to truly remain accountable, we often need the support of others.</p>
<h4>1. Share Your Goals</h4>
<p>Whether it’s a professional you’re working with, your best friend, significant other or maybe even a workout buddy at the gym — talk to them about your goals! The more we verbalize and discuss our plans, the more responsible we feel for accomplishing them.</p>
<p>The next time you’re making a lifestyle change,  add a new step to your daily routine or set a new goal for yourself, tell someone else about it. Once again, be as specific as possible! Tell them that you’re going to the gym at 6:00 am on Friday or that you’re trying to budget $50 per week to save up for that special trip.</p>
<p>Then ask them to check-in with you to see how it’s going each week or month.</p>
<p>By both verbalizing and writing down our health goals we feel compelled to remain accountable and see it through to the end.</p>
<p>We do this inside The Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.1/72x72/2122.png" style="height: 1em; max-height: 1em;" /> program, where we have our members share what they’re working on each week so that the community and the coaches can hold them accountable and check in with them.</p>
<h4>2. Be Honest With Others</h4>
<p>Once you tell someone you’re going to do something, isn’t it difficult to tell them that you didn’t actually follow through with it when they ask? This is one of the reasons why talking about your goals with others is so important for accountability.</p>
<p>We also need to make sure that we’re honest. When things don’t quite go the way you had hoped and a friend asks why you didn’t follow through, always, always tell the truth. Be honest with them. If you were simply feeling unmotivated – say that! The more you acknowledge your weaknesses and weak points, the more likely you are to address them moving forward and prevent the situation from repeating itself.</p>
<p>It can be difficult, but sometimes it takes setting your ego aside to reach a state of complete accountability.</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/how-to-stay-accountable/" rel="nofollow">How to Stay Accountable with Your Health Goals</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped®</a>.</p>
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How to Stay Accountable with Your Health Goals

Think about all of the times you’ve made a decision, a choice or even a promise to yourself that would help you achieve your health goals. ...

How to Cut Sugar Out of Your Diet

<p>As you may well know, consuming too much sugar can have many adverse effects on your health and is probably one of the worst things you can do to your body. The <a href="https://newsinhealth.nih.gov/2014/10/sweet-stuff">National Institute of Health (NIH) estimates that sugars</a> alone make up 15 percent of the average American adult’s diet. That’s about 22 teaspoons of added sugar a day! What’s more, this reported sugar intake excludes the natural sugars found in products such as fruit and milk.</p>
<h2><strong>Why Cut Out Sugar?</strong></h2>
<p>An article by Jon Johnson from Medical News Today offers the following <a href="https://www.medicalnewstoday.com/articles/319991.php">list of health conditions</a> that have been linked to excessive sugar intake:</p>
<ul>
<li>Obesity and metabolic syndrome</li>
<li>Heart disease</li>
<li>Type 2 diabetes</li>
<li>High blood pressure and cholesterol</li>
<li>Chronic inflammation</li>
<li>Non-alcoholic fatty liver disease</li>
<li>Dental plaque and cavities</li>
</ul>
<p>Reducing the amount of sugar in your diet can help reduce the risks associated with these conditions. Replace sugary foods with healthy ones or <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">switch to a plant based diet</a> which will help you get all of the essential vitamins and minerals they offer. As a bonus, it might even help you lose some weight!</p>
<h2><strong>So, What Exactly Is Sugar?</strong></h2>
<p>When answering this question, you need to think beyond the granulated, highly refined, multi-purpose substance typically found in the bakery aisle at the grocery store. While it <a href="https://www.sugar.org/sugar/types/">exists in many forms, the sugar</a> in our kitchen comes primarily from sugarcane or sugar beets. This certainly is not the sugar found in natural and health-filled products.</p>
<p><img alt="granola with yogurt in glass" class="aligncenter size-full wp-image-32197" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/granola-with-yogurt-in-glass-272x182.jpg 272w" width="500" /></p>
<h2><strong>Cutting Out the Sugar</strong></h2>
<p>Let’s say that you are going to make a serious effort to cut out added sugar or, at least, dramatically reduce the amount you consume. You might also strive to become more conscious of products with artificially added sugars which can be found almost everywhere. For starters, you should consider the ways shared in Healthline to <a href="https://www.healthline.com/nutrition/too-much-sugar#section12">reduce your intake of added sugars</a>:</p>
<ul>
<li>Exchange sodas, juices, energy drinks, and sweetened teas for water or unsweetened seltzer.</li>
<li>Drink your coffee black or use a zero-calorie, natural sweetener.</li>
<li>Use fresh or frozen berries to sweeten plain yogurt instead of buying flavored, sugar-loaded yogurt.</li>
<li>Consume whole fruits instead of fruit smoothies sweetened with sugar.</li>
<li>Instead of candy, substitute a homemade trail mix of fruit, nuts, and a dark chocolate chips.</li>
<li>Substitute olive oil and vinegar in place of sweet salad dressings like honey mustard.</li>
<li>Choose sugar-free marinades, nut butters, ketchup, and marinara sauce.</li>
<li>Check food labels to find cereals, granolas, and granola bars with under four grams of sugar per serving, which is about one teaspoon.</li>
<li>In the morning, enjoy a bowl of rolled oats topped with nut butter and fresh berries or an omelet made with fresh greens.</li>
<li>Instead of jelly or sugary preserve, slice fresh bananas onto your peanut or almond butter sandwich.</li>
<li>Use natural nut butters in place of sweet spreads like Nutella.</li>
<li>Avoid alcoholic beverages sweetened with soda, juice, honey, sugar, or agave.</li>
<li>Shop the perimeter of the grocery store, seeking out fresh, whole ingredients.</li>
</ul>
<p>Also, there are even <a href="https://www.medicalnewstoday.com/articles/319991.php">more simple tips from Medical News Today</a> you can consider:</p>
<ul>
<li>Take it slow: Make it a slow process by eliminating the most obvious sources of sugar while you retrain your palate.</li>
<li>Read labels: Turn your attention to other products that contain sugar by reading labels to help identify types of sugars to avoid. These include sucrose, glucose, dextrose, fructose, and lactose.</li>
<li>Avoid simple carbohydrates such as white flour, white pasta, and white rice.</li>
<li>Avoid artificial sugars. Much sweeter than sugar, these can trick your body into thinking it is actually eating sugar and can exacerbate your sugar cravings.</li>
<li>Do not drink sugar that is hidden in sugar-sweetened drinks. Soda, specialty coffee, sweetened teas, and fruit juices are examples of these.</li>
<li>Focus on whole foods. <a href="https://www.myhdiet.com/get-started-meal-plan/">A plant-based diet like that suggested by the Hallelujah Diet®</a> would be a wise choice.</li>
<li>Plan your meals. Having a plan means you would be less likely to reach for that unhealthful snack when hungry.</li>
<li>Spice it up. Sweet-tasting herbs and spices can easily be added to food and drink to replace sugar. These include cinnamon, nutmeg, cardamom, and vanilla.</li>
</ul>
<p><img alt="closeup of woman looking at cupcake" class="aligncenter size-full wp-image-32199" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/closeup-of-woman-looking-at-cupcake-272x182.jpg 272w" width="500" /></p>
<h2><strong>Dealing with Sugar Cravings: Consider a Simple Detox</strong></h2>
<p>A sugar detox can cause <a href="https://www.sweetdefeat.com/blog/sugar-withdrawal-symptoms">unpleasant physical and mental symptoms</a>. You should, however, keep in mind that these can also be associated with a wide range of other illnesses:</p>
<ul>
<li>Fatigue and Weakness</li>
<li>Extreme Cravings</li>
<li>Confusion</li>
<li>Headaches</li>
<li>Behavior Changes</li>
<li>Muscle Aches and Pains</li>
<li>Poor Sleep Quality</li>
<li>Depression</li>
<li>Weight Loss</li>
<li>Flu-Like Symptoms</li>
<li>Lightheadedness</li>
</ul>
<p>The way our bodies react to quitting sugar will differ from person to person. The symptoms you experience and their severity will depend on how much sugar you were consuming in the beginning. The good news is that the longer your body goes without sugar, the less intense your symptoms and cravings will be.</p>
<p>You have some great options when <a href="https://www.myhdiet.com/healthnews/science_of_her/how-to-mitigate-your-sugar-cravings/">dealing with sugar cravings.</a> One is the <a href="https://shop.myhdiet.com/hd-super-deluxe-full-body-detox.html">Super Deluxe Detox Kit</a> offered by the Hallelujah Diet® and a simple <a href="https://yurielkaim.com/sugar-detox-plan/">10-step sugar detox plan</a> is suggested by health and fitness expert, Yuri Elkaim. Either of these programs can help you smoothly transition into a sugar-free lifestyle with minimal cravings.</p>
<h2><strong>Staying Consistent</strong></h2>
<p>With a sugar reduction plan in place, you can quit sugar much more easily than you may think. The first few days will be the hardest, but, by having a plan, you will experience the positive effects in no time.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/how-to-cut-sugar-out-of-your-diet" rel="nofollow">How to Cut Sugar Out of Your 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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How to Cut Sugar Out of Your Diet

As you may well know, consuming too much sugar can have many adverse effects on your health and is probably one of the worst things you can ...

Whole Food, Plant Based Diet Benefits for Skin, Nail, Hair, and Liver

<p>Switching from the standard American diet to <a href="https://www.myhdiet.com/healthnews/rev-malkmus/calcium-rich-food-sources-of-your-raw-food-diet/">a green raw food diet provides you with more health and wellness benefits</a> than you might think! If your hair, skin, and nails are unhealthy-looking, a mostly raw food and plant based diet can help! Even your liver may benefit from switching to a plant-based, raw meal plan.</p>
<h2><strong>What Is a Mostly Raw Food Diet?</strong></h2>
<p>Many mostly raw and plant based diets, such as the Hallelujah Diet, are entirely plant-based! These diets focus on eating a majority of raw foods vs. cooked foods. A key component of raw food diets is you’ll prepare foods by cutting, chopping, juicing, dehydrating, or blending them instead of cooking foods with high heat. Foods included in vegan raw food diets are:</p>
<ul>
<li>Vegetables</li>
<li>Legumes</li>
<li>Fruits</li>
<li>Nuts and seeds</li>
<li>Organic grains</li>
<li>Plant milks</li>
<li>Extra virgin oils</li>
</ul>
<p>You’ll avoid meats, dairy foods, sweets, and other processed foods, which is one reason switching to a raw food diet is so beneficial for your overall health and wellness! The benefits are endless.</p>
<p><img alt="portrait of smiling woman at beach" class="aligncenter size-full wp-image-32266" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/portrait-of-smiling-woman-at-beach-272x182.jpg 272w" width="500" /></p>
<h3><em>1. Skin Rejuvenation</em></h3>
<p>Raw food and plant based diets are loaded with essential nutrients, as cooking foods often reduces the nutritional content of produce and other plant foods. The <a href="https://www.aad.org/media/news-releases/beauty-from-the-inside-out-improving-your-diet-or-taking-supplements-may-lead-to-younger-looking-skin">American Academy of Dermatology reports that plant foods benefit your skin</a> by:</p>
<ul>
<li>Plant fats, such as oils, nuts, seeds, avocados, olives, and nut butters, keep your skin smooth, moist, and vibrant-looking</li>
<li>Antioxidants in fruits, vegetables, and green tea (vitamin C, vitamin E, selenium, green tea polyphenols, beta carotene, and lycopene) protect your skin from ultraviolet (UV) radiation-induced skin damage</li>
<li>Legumes and vegetables help protect against skin wrinkling</li>
<li>Processed breads, snacks, sugary drinks, and dairy foods (not included in raw food diets) may contribute to acne flare-ups</li>
<li>Following low-calorie plant-food diets may improve psoriasis</li>
</ul>
<p>Eating healthier by increasing nutrient-dense fruits, vegetables, and plant fats can give you the glowing, rejuvenated skin you desire!</p>
<h3><em>2. Healthier Nails</em></h3>
<p>Eating a raw vegan diet enhances the appearance and health of your nails too! Antioxidants abundant in fruits, vegetables, and plant fats improve the appearance of nails, as nutrient deficiencies can lead to dry, peeling, or cracked nails. <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/nails/art-20044954">Studies show that increasing your biotin intake</a> may help strengthen weak or brittle fingernails. Consider biotin supplements or <a href="https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/">eat biotin-rich plant foods</a> such as:</p>
<ul>
<li>Nuts</li>
<li>Seeds</li>
<li>Green vegetables</li>
<li>Organic Whole grains</li>
<li>Apples</li>
<li>Bananas</li>
<li>Sweet potatoes</li>
</ul>
<p>Eating these foods raw vs. cooking them maximizes their biotin and other vitamin and mineral content.</p>
<p><img alt="woman outdoors enjoying nature" class="aligncenter size-full wp-image-32267" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/woman-outdoors-enjoying-nature-272x182.jpg 272w" width="500" /></p>
<h3><em>3. Fuller, More Vibrant Hair</em></h3>
<p>When switching to a raw food diet, you might notice a difference in the health and beauty of your hair. That’s due in part to increases in the vitamin, mineral, and essential fatty acid content of raw plant diets vs. the standard American diet. Be sure to include the following vegan foods and supplements in your diet for healthy hair:</p>
<ul>
<li>Biotin for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/">improving poor hair growth</a></li>
<li>Omega-3s and other plant fats (avocados and plant oils) to boost hair vibrance</li>
<li>Plant protein (nuts, seeds, legumes, and whole grains) to enhance hair growth</li>
<li><a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/">Iron-rich foods</a> (spinach, lentils, white beans, and other legumes) for preventing hair loss</li>
<li><a href="https://ods.od.nih.gov/factsheets/zinc-healthprofessional/">Foods rich in zinc</a>, such as nuts, seeds, and legumes, to maintain hair quality and prevent hair loss</li>
</ul>
<p>Reducing your intake of processed foods, meats, and dairy foods means you’re getting additional hair-enhancing nutrients from plant foods.</p>
<h3><em>4. A Healthier Liver</em></h3>
<p>Numerous foods included in raw food diets help keep your liver healthy. According to the <a href="https://liverfoundation.org/for-patients/about-the-liver/health-wellness/nutrition/">American Liver Foundation</a>, examples of foods and drinks that enhance liver health include:</p>
<ul>
<li>Grains</li>
<li>Fruits</li>
<li>Vegetables</li>
<li>Beans</li>
<li>Other legumes</li>
<li>Nuts</li>
<li>Seeds</li>
<li>Extra virgin oils</li>
<li>Water</li>
</ul>
<p>Foods to avoid to maximize your liver’s function include high-fat meats, processed foods, refined salt, sugar, fried foods, and alcoholic drinks. None of these foods are included in raw food diets.</p>
<h2><strong>Choosing the Hallelujah Diet to Maximize Health and Wellness</strong></h2>
<p>Following the <a href="https://www.myhdiet.com/">Hallelujah Diet</a> to enhance skin, nail, hair, and liver health is an excellent choice. That’s because Biblically based <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 entirely vegan, loaded with essential nutrients, and consist of 85% raw foods and 15% cooked plant-based foods to maximize food quality. The Hallelujah Diet is designed to enhance your body’s natural ability to fight disease, allowing you to look and feel healthy from the inside out. When you sign up, you’ll receive customized meal plans, menus, recipes, and <a href="https://shop.myhdiet.com/supplements.html">Hallelujah Diet supplements</a> to further enhance your body’s immunity and hair, skin, nail, and liver health!</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/whole-food-plant-based-diet-benefits-for-skin-nail-hair-and-liver" rel="nofollow">Whole Food, Plant Based Diet Benefits for Skin, Nail, Hair, and Liver</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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Whole Food, Plant Based Diet Benefits for Skin, Nail, Hair, and Liver

Switching from the standard American diet to a green raw food diet provides you with more health and wellness benefits than you might think...

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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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...