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

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What Does Holistic Health Look Like?

The moment “holistic” comes out of my mouth, I cringe…slightly. The understanding of holistic can be mysterious or a string of misconceptions. Then we begin the conversational tango of explanations. So, what does holistic health look like? Holistic in its root word literally means parts to a whole. As in each part is so interchangeably connected that it makes up a whole. In regards to our health, the holistic approach recognizes the importance of each bodily function as well as mental health, social effects, and other impacts.

Sooooooooo…What Does Holistic Health Look Like?

Seriously.

To get the benefits of our whole selves in holistic are yoga pants, veganism, and Om chants required? Not necessarily. Holistic health addresses three main areas, to quote a popular holistic phrase, “mind, body, and spirit.” You and your team of practitioners are looking at how you eat, what you do, how you think, your relationships, work environment, and the list goes on.

“Health is more than the absence of disease. Health is about jobs and employment, education, the environment, and all of those things that go into making us healthy.”

Jocelyn Elders

It sounds like a lot to take in and for practioners, it take experience to understand how important all these moving pieces are to a person. We are not created to be a series of cogs and wheels that can be solved with a simple equation. Holistic means lots of questions with targeted and individual plans to increase the quality of your living.

What Holistic Health Does NOT Look Like?

Debt inducing

Dismissive of your gut feelings

Demanding or demeaning of your response

Certainly, health is an investment we make- whether it’s organic or in the drive-through. So yes, finances are involved and we might need to give up particular habits is necessary to reinvest elsewhere for the better you. Yet, you look at your bottom line when deciding on that health “item” or “service,” remember that it should not put you into debt. A personal example, we shifted our finances to put our daughter on a well-researched and expert interrogated herbal supplement to help with her anxiety. Dee Dee Taylor, owner of 502 Hemp, and manager Laura worked with us to find that balance of bottom line and a better holistic health option. We had to financially shift with expert input to make the best decision for our daughter. I LOVE it when I hear nutritionists and health junkies rave about Aldi or cheap healthy meal ideas over the promotion of expensive memberships. This is core to your and mine success in improving health, we cannot afford to go broke.

No one. I mean NO ONE should ever tear you down or be aggressive concerning a health aspect. There are times a lovingly blunt conversation may need to be had, but you should never feel like less of a person or not enough due to a habit or look. This is a part of holistic health, valuing you as you with flaws and all. If a tactic is to demean you to make you purchase more of a person, company, or item- tell them “deuces” and walk your gorgeousness away. You deserve better. More than likely, your “gut” is giving you a ring so you know when something isn’t quite. Listen to what is being said. Not sure? Then wait. Unless you have a doctor saying it’s life and death, nothing else is has to be decided now. Take time to think, research, and ask questions.

This all said, cheap in holistic isn’t necessarily a bargain and could cost you dearly with your health. The next few articles in this series will break down the hacks, how-tos, and what to know about each area of holistic health. Look for what you need to know about your food relationship from this holistic nutrition coach with certified hacks on healthy eating with a limited wallet and time. We will come to a loving place with our food relationships.

I’m not your mama. So for the rest of this series to come to you- subscribe to the right. That’s right, no spam or a daily annoyance in your mailbox. Seriously, I hate spam.

holistic health articles

J. Riley

Certified Not Just a Health Nut

How to Find the Right CBD Product

How to Find the Right CBD Product

In a recent conversation with my sister, she expressed interest with CBD and concerns over the product. Sorry sis, dragging you into this. She is justified in having concerns and wise to question unfamiliar products. CBD has its benefits, but like any product, getting industry savvy is necessary for your safety. It would be misguided not to have the “it may cost” conversation. Quality can cost more than other options. Not always. Get well versed and find trusted professionals when balancing cost and product safety. Some budget switches, coffee sacrifices may be possible to enhance your wellness. In some cases, natural products are life altering alternatives we didn’t know existed. Knowing what to ask, pass by, and expect empowers your confidence to choose and raises quality expectations.

Top Three Ways to Find the Right CBD Product

Hard pass: The Extras in Production

Choosing a product that is extracted without extras is imperative. There are several ways to extract Cannabis oil from the hemp plant and two involve an external chemical: ethanol extraction and butane hash extraction. Ethanol extraction is problematic because of the destruction of hemp plant waxes which offer health benefits. In addition to eliminating benefits and it’s many stages creating a variable product, ethanol extraction can add on potentially harmful chemicals such as chloroform. The process can be “roll the dice” gamble of quality product. It can be a win or it can be a loss. Doubling on this is the potential for some Cannabis oil producers to add in this next process or use it solely. Butane hash, a form of hydrocarbon extraction product, exposes the hemp product, lab technician, consumer, and environment to the effects of butane. While the jury is out on definitive effects of butane and chemicals in low doses on the human body, its effects are still a concern. Butane exposure is known to cause nervous system damage and blurry vision among other illnesses. Both processes lead to the potential of toxins in the product, thus affecting humans and environment alike.

That’s a Yes: Getting the Real Product. Safely.

The CO2 supercritical and subcritical extraction process are deemed to be the most beneficial extractions processes for Cannabis Oil. Dee Dee Taylor, owner of 502 Hemp, explains the choice for CO2 supercritical extractions as safest and cleanest for human, animal, and environment. Hemp Gazette explains in their article that the goal is to reach a specific temperature of CO2 in either supercritical subcritical extraction to alter its state of matter. In super critical extraction, the CO2 exists as liquid and gas creating the ideal solvent (liquid in subcritical). This state breaks down the hemp plant with maximum oil, minimal extra, and kills contaminants.

It’s about temperature, states of matter, and a pure product. Nothing else.

What Cannabis oil is carried in is crucial. Hemp oil is common and important to ask about the product and look at its container. Dark amber or blue glass is best for any essential oil, plant product, or natural product. It preserves product from leaking out, unlike the porous plastic. Dark colored glass protects breakdown from sunlight. It is important to note that hemp oil requires refrigeration to prevent a rancid product. 502 Hemp chooses to put most of their CBD in coconut oil, although hemp oil is offered if needed. I love coconut oil and its insane benefits. An excellent fat for brain and nerves. Bacteria killer while raising the good cholesterol in your body. In our consultation with Laura at 502 Hemp, my daughter was able to try out various flavors. LOVE THAT! As we were conversing, she shared how coconut oil assist in quicker absorption. Add this to the list of coconut oil carrier pros. What ever you choose for your CBD, ask:

  1. What hemp is used? Organic?
  2. How was it extracted?
  3. What is the carrier oil? Know Your Preferences
  4. Care for product?

Must Have: Totally Honest

In any product or service, complete openness is essential. Do your research. What I love about the multiple conversations with 502 Hemp is honesty, and subsequent research backs up what is shared. A company needs to be open and knowledgeable about their process. If you can’t get clear answers, walk away. Any product has cautions, all of them, and the selling company know that. Those concerns and cautions should be upfront. If it’s marketed miracle cure, then it’s a “don’t touch it.” Beware. A big lie in the CBD industry is the need for high doses. 502 Hemp is upfront about proper dosage. Everyone digests differently and has unique needs. Any CBD company should know and share this information. ALWAYS. Consult about dosage and start minimal then work your way up. A perk is taste testing and suggestions. We got that in our consultation for my daughter and it’s been experienced with other quality wellness companies alike. Every penny and time investment in a product or service is more than worth it with the love addition.

CBD has become core to our wellness routine after due diligence. What good is it if it’s not safe? Go with your gut. If you’re not sure, you can always come back. If it’s a once in a lifetime deal, then it was never meant to be. Truly honest and caring wellness owners will offer space and love. Discover how your CBD is made before taking it and expect openness for your protection. We found the right CBD products at 502hemp for us.

J.Riley