What Foods Can You Eat on a Plant-Based Diet?

What Foods Can You Eat on a Plant-Based Diet?

Well…just about anything.

There isn’t a plant-based diet police. Maybe there is, ignore them. Plant-based diet is more about emphasizing plants and eating less processed/refined foods. It’s about the sciences of Ayurveda, Blue Zones, plus others bringing the importance of our food relationships in our healthcare. Plant-based is more of a food relationship math ratio with options.

Mostly Plant, all the health.

What You Can Eat on a Plant Based Diet

This is what our food relationships need to see more of.

  • Fruits
    • But what about the sugar? One my favorite, Nutritionfacts.org addresses the sugar factor of fruits. The problem with sugar is when it’s added to foods or altered from plants to put in foods. Your body does not process fruit sugars the same way as added sugars. You need fruits and the nutrition they offer. Three one cup or one whole fruit serving a day is what we need.
  • Vegetables
    • “Eat the Rainbow” they say, sometimes me too. But what does that actually mean??!! Simply put, variety. Greens are a daily must but can look different. Aim for two servings of greens a day. Cruciferous vegetables need one serving daily- your cabbange, broccoli, cauliflower to name a few. The point is to be adventurous and rotate out. Spinach or kale does not have to be daily.
  • Whole Grains
    • Quinoa or to not to Quinoa. An excellent grain but not totally necessary. Do not have have to go gluten free either. Whole wheat, oats, quinoa, amaranth, buck wheat, rice are all perfectly acceptable.
  • Legumes/Beans
    • These are your protein, vitamin, and fiber contributors. Peas and a variety of beans. Caution with canned versions with salt.
  • Nuts and seeds
    • Your brain and nerve loves omegas. Nuts and seeds have that and more.

What You Should Eat Less of on a Plant Based Diet

  • Meats and Dairy
    • You can still eat meat and dairy but this is where the math kicks in the most. According to The Whole Foods Diet, meat and dairy should be in the 10% of your food relationship. Say you eat three meals a day and a couple of snacks- your meat and dairy should be about one snack serving a day. Personally, it’s a working progress. It becomes easier as you gather recipes and find quick snacks/meal ideas.
  • Processed foods
    • Generally speaking this is frozen or boxed meals, sides. Even some prepared foods are processed. I get needing quick pick- up meals and even advocate for some. There isn’t always time for cooking! Aim for the least amount of ingredients and ingredients you can pronounce.
  • Marketing ploys
    • Plant-based is everywhere and an official marketing scam. Not going to lie, I love certain plant based meats. However, this is still processed. Restaurants, packages, prepped meals with plant based “meats” are still processed foods! Third time is a charm (maybe) plant-based meats are still processed! Enjoy them every once and awhile. The best meat-substitutes are vegetables and grains themselves. Think whole food replacements.
  • Carb Bull Shit
    • Yes fruits, vegetables, and grains are carbs. The bull shit is that they cause weight gain. Processed versions of whole foods do. The whole foods in the right balanced diet do not cause weight gain. Carb smart is reducing your refined and processed carb intake. Carb dumb is not eating a whole food or plant based because it has carbs. Be carb smart.

I love the plant-based diet for its health benefits and healing properties. I love the most that it’s fairly-open minded food relationship that doesn’t judgement for hating kale but applauds my other greens intake. What can you eat on a plant-based diet? Plants and no bull shit.

JRiley

Holistic Health Practitioner

Healthy Eating on a Budget: Eating from Home

Healthy Eating on a Budget: Eating from Home

This is very much a daily passion for me. As a Holistic Health Practitioner, I understand the importance of a healthy food relationship and one that doesn’t break the bank. We have a family of six plus a furry member that are whole foodies. Yes, our dog is a whole foodie. This is how we make the most of our budget and food relationships.

Photo by PhotoMIX Ltd. on Pexels.com

Healthy Eating On a Budget

  1. Plan Ahead and List
    1. Helps keep focus and reduce impulse buys
  2. Use Apps: Many major stores have apps that offer these benefits:
    1. Make use of loyalty programs
    2. Watch sales
    3. Digital coupons
    4. Making lists and where to find them
  3. Go Whole Foods and Seasonal
  4. Watch for greatly reduced items or clearance for meals that can be prepared in the next day or so
  5. Develop a love affair with your locals
  6. Take advantage of pick ups to avoid impulse shopping
  7. Go vegetarian more
    1. meat costs more! whole fruit and veggies offer more for your budget.
Photo by Daria Shevtsova on Pexels.com

Find more health in your food relationships with kindness to your wallet.

J.Riley

Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Being holistic is easy- it all the senses and not just the physical part of your well being. These ten simple ideas can be tailored to your needs and preferences.

Ten Holistic Self Care Ideas

  • Cook a food healing meal with those warm fuzzies
    • Comfort foods on an occasion is a good thing! Invoke those warm memories and warm fuzzies
    • You ARE in a relationship with food. Give thanks!!
    • Eat outside to nourish body and mind
    • Herbs and spices are underestimated food healers. Spice it up!
Photo by Elly Fairytale on Pexels.com
  • Nature and Cardio
    • Cardio increases circulation of oxygen and nutrients through the blood
    • Cardio stimulates the gut for better health
    • Nature feeds the soul and improves mental health
  • Virtual Coffee Date
    • Have a coffee or tea with conversations with a loved one or dear friend. Make it a group date!
  • Savor a piece of dark chocolate
    • The bitter taste and antioxidants in dark chocolate benefit all areas of
Photo by Vicky Tran on Pexels.com
  • Herbal teas
    • Peppermint helps with digestive issues
    • Elderberry is an immune booster (do not drink during a virus)
    • Orange or citrus teas are mood lifting
    • Chamomile and Lavender are calming
    • Dandelion cleanses the liver and improve immune system
    • All properly made herbal teas help with organ function
    • Add raw honey for antibiotic benefit
    • Cinnamon, ginger, and turmeric add incredible health benefits to teas
  • Gentle stretches
    • Gentle stretches like yoga or tai chi massage joints and facia surrounding your muscle. Try chair yoga or yin yoga.
  • Get smelly
    • Candles, incense, essential oils, and diffusers with specific scents trigger a chemical domino from nose to brain to the rest of your body.
    • Find pleasant scents or ones related to a memory
    • Chamomile and Lavender calm
    • Orange or citrus ease anxiety and uplift
  • Donate for the heart
    • Giving with joy and generously is energy that will return to you
    • Find a food bank
    • Donate Blood
    • Donate clothing
    • Give to disaster relief
Photo by Huy Phan on Pexels.com
  • Get creative
    • Color!
    • Craft kits and projects
    • Legos
    • Sewing or knitting
    • Play dough or clay
    • Read
    • Gardening
  • Wear bright and creative
    • Have theme days
    • Mix patterns
    • Light colors

JRiley

Holistic Health Practitioner