“Sugar’s Enigma: Unveiling the Startling Impact on Your Well-being!”

Sugar: Unveiling its Impact on Your Health

No matter its source, excessive sugar can take a toll on our health. As a certified wellness coach, I’m here to shed some light on a topic that’s both sweet and sticky – sugar. Ah, yes, sugar – the beloved ingredient that adds a touch of magic to our taste buds and finds its way into an array of delectable treats. But, hold on a moment. How does this saccharine delight actually affect our bodies? How much is too much? And can we really follow the mantra of “everything in moderation”? Join me in this multi-series blog as we explore these questions and more. Let’s start by delving into the age-old query: Is sugar bad for you?

Is Sugar Bad for You?

Sugar! Oh boy, what can I say. I love it, you love it, we love it. But, how does sugar affect the body? And how much can or should we consume in a day? Can “everything in moderation” still apply? This blog will be a multi-series, discussing topics like this and more. But first, let’s tackle the difference between natural vs. processed sugar.

The reality is that natural sugar is sugar! Therefore, we have to be careful about how much we consume. The average adult (with no health issues I might add), can consume as much as 32 grams of sugar per day. Think in terms of teaspoons. 32 grams is roughly 4 teaspoons or 4 sugar packets. Not much, right? Knowing this, we have to be careful about how much natural sugar we consume.

How Sugar Affects Blood Glucose Levels

Sugar- Can your sweet tooth hurt you: Sweet Eze
Sweet Eze may help support the regulation of blood sugar levels with a blend of nutrient-rich botanicals.
Healthy Blood Sugar Supplements

Navigating Natural and Processed Sugar: A Closer Look

Before we embark on this sugar-conscious journey, let’s shine a light on the distinction between natural and processed sugar. These two types of sugar play pivotal roles in our diet, influencing our energy levels, cravings, and overall well-being. Let’s dive in!

Natural Sugar: Nature’s Sweetness Natural sugar is exactly what it sounds like – the sugars that naturally occur in foods such as fruits, vegetables, and dairy products. These sugars come neatly bundled with an array of essential nutrients, vitamins, and dietary fiber. When you enjoy a piece of fruit, for example, you’re not just getting a sweet treat; you’re also benefiting from the vitamins and fiber that support your body’s functions.

Processed Sugar: A Sugary Detour On the flip side, we have processed sugar – the refined, extracted, and often concentrated sweeteners that find their way into sugary snacks, beverages, and baked goods. These sugars undergo processing that strips away their natural nutritional companions, leaving behind the pure sweetness. Processed sugars tend to hit our bloodstream faster, resulting in quick energy spikes followed by crashes.

Now, here’s a fascinating twist – your body can’t discern the source of sugar, whether it’s natural or processed. It’s like a sugar-blindfold! This means that while natural sugars offer additional nutrients, from your body’s perspective, sugar is sugar.

So, here’s the deal, the average adult should limit their daily sugar intake to around 32 grams. This applies whether the sugar is derived from natural sources like fruits or from processed foods. This amount translates to approximately 4 teaspoons – not a whole lot when you consider the myriad of sweet temptations out there.

The Pitfalls of Natural and Processed Sugar Now, let’s talk about the pitfalls of these sugary sides. Natural sugars, while accompanied by nutrients, can still contribute to excess calorie intake if consumed excessively. It’s easy to overindulge in fruit juices or dried fruits, as they’re concentrated sources of natural sweetness.

Processed sugars, on the other hand, lack the nutrients that natural sources offer. They can lead to rapid spikes in blood sugar levels, causing energy crashes, cravings, and overeating. Furthermore, over time, excessive intake of processed sugars has been linked to various health concerns.

As we journey through this series, we’ll delve deeper into the effects of sugar on our health, discussing the implications of high sugar consumption on ailments, chronic conditions, and overall well-being.

Unveiling the Bitter Truth: Chronic Diseases Linked to Excessive Sugar Consumption

As we continue our journey through the intricate web of sugar’s impact on our well-being, it’s time to address a rather somber topic – the chronic diseases that are closely intertwined with the overconsumption of sugar. While sugar may bring an initial rush of delight to our taste buds, its long-term effects on our bodies can be less than sweet. So, let’s dive into this subject with an open mind and a readiness to make informed choices.

The Sweet Saboteur: How Excessive Sugar Intake Connects to Chronic Diseases

Before we embark on this enlightening journey, let’s take a moment to understand the gravity of the situation. Consuming sugar in moderation is one thing, but overindulging in sugary treats on a regular basis can spell trouble for our health. Excessive sugar intake has been linked to a range of chronic diseases, many of which have become alarmingly common in today’s society.

To shed light on these connections, let’s break it down with a comprehensive table that outlines some of the most well-known and prevalent chronic diseases associated with too much sugar. Each entry includes the disease’s name, a brief overview of what it entails, and how it gradually affects the body over time.

Disease Name

What the Disease Is

How It Affects Your Body Overtime

Type 2 Diabetes

A metabolic disorder characterized by high blood sugar levels due to insulin resistance.

Over time, high sugar consumption can lead to insulin resistance, causing blood sugar levels to remain elevated, damaging blood vessels, nerves, and organs.

Obesity

Excess accumulation of body fat.

Sugar-laden foods contribute to weight gain, as they are calorie-dense and lack nutrients, leading to obesity and related health issues.

Heart Disease

A range of conditions that affect the heart’s structure and function.

High sugar diets contribute to obesity, inflammation, and high blood pressure, increasing the risk of heart disease and stroke.

Non-Alcoholic Fatty Liver Disease (NAFLD)

Accumulation of fat in the liver not caused by alcohol consumption.

Excessive sugar intake contributes to fat accumulation in the liver, potentially leading to inflammation, scarring, and liver dysfunction.

Tooth Decay

The breakdown of teeth due to bacteria feeding on sugars.

Sugar serves as food for oral bacteria, producing acid that erodes tooth enamel, leading to cavities and tooth decay.

Hypertension (High Blood Pressure)

Elevated blood pressure.

High sugar intake can lead to obesity and insulin resistance, which in turn contribute to high blood pressure, straining the heart and blood vessels.

Metabolic Syndrome

A cluster of conditions including obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels.

Excessive sugar consumption contributes to these individual components, increasing the risk of heart disease, stroke, and diabetes.

A Holistic Approach to Sugar Consumption

As the table above starkly illustrates, the consequences of excessive sugar consumption extend far beyond mere weight gain or a sweet tooth. Chronic diseases like type 2 diabetes, obesity, heart disease, and more are closely associated with overindulgence in sugary delights. It’s imperative that we take a proactive stance in our dietary choices to safeguard our long-term health.

A Holistic Approach to Sugar Consumption: Balancing Pleasure with Health

Now that we’ve delved into the sobering realities of chronic diseases linked to excessive sugar consumption, it’s time to empower ourselves with practical strategies for reducing sugar intake without depriving ourselves of the joy of eating. After all, embracing a healthier lifestyle doesn’t mean bidding farewell to all things sweet. It’s about making mindful choices that benefit both our taste buds and our well-being.

Smart Swaps for Smarter Sugars

One strategy that’s gained immense popularity is juicing. While juicing offers a fantastic way to pack in nutrients and flavors, it’s crucial to be discerning about the fruits you use. Opt for a single piece of low-sugar fruit, such as an apple, over a higher-sugar choice like a mango. This ensures that while you’re enjoying the benefits of juicing, you’re not inadvertently loading up on excessive sugars.

The Natural Honey Distinction

 

Another smart swap involves substituting simple sugars with more complex options, like natural honey. Honey, derived from the nectar of flowers, offers a myriad of health benefits alongside its sweetness. But let’s make a distinction here: not all honey is created equal. Imagine the difference between honey from a local beekeeper’s farm and the commercial honey you find in most grocery stores.

 

When recommending honey, I advocate for sourcing it from local farmers’ markets or honey farms. These sources often raise their bees with care and prioritize the bees’ well-being. The result is a honey that retains its natural enzymes, antioxidants, and potential health benefits. Commercial honey, on the other hand, may undergo processing that strips away these valuable components, leaving behind a product that’s sweeter but less nourishing.

Putting Theory into Practice: Sugar Swaps

Let’s put these ideas into action with a few examples:

 

  1. Tea Time Delight: Instead of stirring in refined sugar into your tea, try a drizzle of locally sourced honey. You’ll not only infuse a natural sweetness but also reap the potential benefits of honey’s antioxidants.

 

  1. Breakfast Upgrade: Rather than dousing your morning gluten-free pancakes with heaps of powdered sugar and syrup, experiment with a handful of fresh berries and a touch of local honey. You’ll enjoy sweetness with a nutrient boost.

 

  1. Wholesome Snacking: When you’re craving a sweet snack, reach for an apple or a handful of berries. Pair it with a small portion of seeds for a balanced snack that’s naturally sweet and satisfying.

 

  1. Smoothie Revamp: In your morning smoothie, replace high-sugar fruits, like mangoes or pineapples, with a single-serving of lower- sugary content fruit like an apple, and add green leafy vegetables, for a delicious green juice.

By making these small yet impactful swaps, you’re not only reducing your sugar intake but also embracing a more holistic approach to nourishing your body.

Decoding Hidden Sugars: Unveiling the Sweet Deception

In our quest to become savvy label readers, it’s time to shine a light on the sneaky tactics food manufacturers employ to mask sugar in their products. These covert sugar aliases might sound innocent, but they can have significant health implications. Let’s unveil these hidden sugars and understand why they can be detrimental to our well-being.

Cracking the Sugar Code: Identifying Hidden Sweeteners

To truly empower ourselves as label detectives, we need to recognize the various names under which sugar hides on ingredient lists. These aliases can be tricky to spot, but with practice, we can unmask them and make informed choices. Let’s dive into a table that elucidates both the hidden sugar names and the health concerns associated with each:

Hidden Sugar Alias

What It Is

Where It Might Be Found

Health Concerns

High-Fructose Corn Syrup

A highly processed sweetener from corn.

Processed foods, soft drinks, baked goods, condiments.

Obesity, insulin resistance, heart disease.

Agave Nectar

A sweet syrup from the agave plant.

Health bars, energy drinks, natural sweeteners.

High fructose content, weight gain, diabetes.

Cane Juice

Extracted from sugar cane, less refined.

Snack bars, cereal, organic and natural products.

High sugar content, weight gain, tooth decay.

Rice Syrup

Sweetener made from rice starch.

Granola bars, cereals, baked goods, energy bars.

High glycemic index, blood sugar spikes.

Fruit Juice Concentrate

Concentrated form of fruit juice.

Fruit-flavored snacks, beverages, desserts.

High sugar content, insulin spikes, obesity.

Evaporated Cane Juice

Dried form of sugar cane juice.

Baked goods, cereals, desserts, energy bars.

Rapid sugar absorption, weight gain, diabetes.

Maltodextrin

A carbohydrate derived from starch.

Processed foods, salad dressings, sauces.

Rapid blood sugar rise, potential overeating.

 

By unveiling these hidden sugars and understanding their health implications, you’re equipped to make informed choices. The next time you peruse a food label, you’ll be better prepared to decipher the sweet deception and opt for products that support your well-being.

Empowering Wellness Through Sugar Awareness: Navigating the Journey

Our voyage through the intricate landscape of sugar awareness has armed us with essential insights to steer our health in the right direction. From the revelation that sugar, regardless of its source, can impact our well-being when consumed excessively, to unmasking the cunning aliases manufacturers employ to disguise hidden sugars, we’ve delved deep into the realm of sugar’s effects. As we chart our course forward, armed with the wisdom that natural sugars and processed sugars alike should be approached mindfully, we’re equipped to make discerning choices. 

By understanding how to read food labels and recognize hidden sugars like high-fructose corn syrup, agave nectar, and more, we’ve acquired a vital toolkit for navigating the grocery aisles. With practical strategies such as replacing high-sugar fruits in juices and opting for locally sourced honey, we’re positioned to reduce our sugar intake without sacrificing taste. As a certified wellness coach, I’m excited for the future of wellness that lies ahead for each of us. The journey doesn’t end here; it’s a continuous exploration of knowledge, transformation, and better choices. Let’s embark on this path of empowered well-being, armed with the power to make informed decisions that shape a healthier and more vibrant life.


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Unlock Vitality: Discover the Surprising Benefits of Vegetables!”

Vegetables and Their Benefits

Spinach, Green leafy vegetables

The Importance of Vegetables in Achieving Optimal Health

When it comes to transforming our health, vegetables are the unsung heroes that deserve our undivided attention. Picture a vibrant and colorful plate filled with an abundance of vegetables, each offering a tantalizing spectrum of flavors, textures, and aromas. If you’ve battled chronic diseases or illnesses like I have, you’ll understand the profound impact that green, leafy vegetables can have on your well-being. It’s time to shed the notion of merely “eating more” vegetables and embrace the concept of a true vegetable revolution—a daily devotion to consuming a bountiful array of nature’s gifts.

Why is it Important to Eat Vegetables? A Journey to Wellness Begins

Imagine your body as a symphony, with each vegetable playing a unique instrument in perfect harmony. Vegetables aren’t mere accompaniments on your plate; they are the virtuosos of nutrition, providing an orchestra of health benefits. Let’s take a closer look at the compelling reasons why it is crucial to include vegetables as the star performers in our daily meals.

Reduced Risk of Heart Disease

Picture a vibrant salad filled with leafy greens, colorful bell peppers, and juicy cherry tomatoes. By consuming vegetables rich in fiber, vitamins, and minerals, we can significantly reduce the risk of heart disease. The fiber content helps lower cholesterol levels and maintain healthy blood pressure, while the antioxidants and phytochemicals found in vegetables protect against oxidative stress and inflammation, both of which contribute to cardiovascular problems. By embracing vegetables, we conduct a symphony of heart-protective effects that can help us lead a long and healthy life.

Cancer Prevention

Envision a colorful stir-fry bursting with cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. These vegetable virtuosos contain a myriad of compounds, such as sulforaphane and indole-3-carbinol, known for their cancer-fighting properties. These substances have been shown to inhibit the growth of cancer cells, reduce the formation of tumors, and support the body’s natural detoxification processes. By regularly consuming vegetables, we harmonize a powerful ensemble that plays a crucial role in cancer prevention.

Enhanced Digestion:

Imagine a symphony of vegetables that dance through your digestive system, keeping it in perfect harmony. Vegetables are abundant in dietary fiber, acting as a conductor for optimal digestion. They promote regular bowel movements, prevent constipation, and maintain a healthy gut microbiome. Furthermore, vegetables contain enzymes and compounds that support the production of digestive juices, aiding in the breakdown and absorption of nutrients. By incorporating vegetables into our meals, we ensure that our digestive symphony plays a beautiful and harmonious tune.

Boosted Immune Function

Visualize a colorful plate filled with immune-boosting vegetables like bell peppers, spinach, and carrots. These vibrant performers are packed with essential vitamins, minerals, and antioxidants that fortify our immune system. Vitamin C, found abundantly in vegetables like bell peppers and leafy greens, helps stimulate the production of white blood cells, which are key players in our body’s defense against pathogens. Other nutrients, such as vitamin A and zinc, also found in vegetables, support the integrity of our skin and mucous membranes, acting as the first line of defense against invading bacteria and viruses. By indulging in a vegetable symphony, we empower our immune system to orchestrate a melody of protection and resilience.

Improved Mental Well-being

Envision a symphony that not only nourishes our bodies but also uplifts our spirits. Vegetables, particularly those rich in antioxidants, contribute to improved mental well-being. Antioxidants help neutralize harmful free radicals in our bodies, reducing oxidative stress and promoting brain health. The B vitamins found in vegetables, such as folate, play a crucial role in neurotransmitter synthesis, affecting mood regulation and cognitive function. By embracing vegetables as the lead performers in our diet, we invite a harmonious symphony that fosters mental clarity, emotional balance, and overall well-being.

The Health Benefits of Vegetables: A Journey to Radiant Vitality

Radiant vitality awaits those who embark on the vegetable voyage. Beyond the realm of disease prevention, vegetables provide a passport to an elevated existence. Imagine smooth, supple skin that glows like the morning sun, courtesy of the antioxidant properties found in vegetables. Envision a nimble digestive system, orchestrating perfect harmony within your body, thanks to the fiber content present in these plant-based wonders. And let us not forget the anti-inflammatory properties that combat the stresses of modern life, infusing us with the resilience needed to conquer the world. The health benefits of vegetables extend far beyond the realm of nutrition, empowering us to embrace life in all its glory.

Weight Loss and Vegetables

In the quest for weight loss, vegetables are steadfast allies. Picture a vibrant salad, adorned with an array of colorful vegetables, creating a tantalizing medley of flavors and textures. These low-calorie, nutrient-dense delights can be the secret weapon in achieving and maintaining a healthy weight. Not only are vegetables rich in fiber, which helps promote satiety and reduce calorie intake, but they are also low in energy density, meaning you can enjoy generous portions without sabotaging your calorie goals. Embracing vegetables as the foundation of your meals can ignite a weight loss journey that is sustainable, nourishing, and satisfying.

Diabetes and Vegetables

Diabetes, a chronic condition characterized by impaired blood sugar regulation, affects millions of people worldwide. The role of vegetables in managing diabetes is nothing short of transformative. Picture a plate filled with a colorful array of non-starchy vegetables like broccoli, bell peppers, and zucchini. These vegetables are rich in fiber, which helps regulate blood sugar levels, preventing sharp spikes and crashes. Additionally, the abundant vitamins, minerals, and antioxidants found in vegetables support optimal insulin sensitivity, allowing the body to process glucose efficiently. By incorporating vegetables into a balanced diabetes management plan, we can cultivate stability, balance, and better overall health.

Hypertension and Vegetables

Hypertension, or high blood pressure, is a silent but significant risk factor for cardiovascular diseases. Luckily, vegetables possess an arsenal of nutrients that can help keep blood pressure in check. Imagine a vibrant stir-fry featuring potassium-rich vegetables like spinach, sweet potatoes, and tomatoes. Potassium plays a crucial role in regulating blood pressure by counterbalancing the effects of sodium. Moreover, vegetables are abundant sources of nitrates, compounds that promote blood vessel dilation, leading to improved blood flow and reduced blood pressure. By embracing a vegetable-rich diet, we can unlock the potential to maintain healthy blood pressure levels and safeguard our cardiovascular well-being.

Understanding Chronic Diseases and Their Relationship to a Lack of Proper Nutrition from Vegetables

Chronic diseases encompass a range of long-term conditions that require ongoing management and care. They include conditions such as heart disease, certain cancers, type 2 diabetes, obesity, hypertension, and more. The common thread linking these diseases is a combination of genetic predisposition, lifestyle factors, and, critically, a lack of proper nutrition.

Imagine a garden where the soil is deprived of essential nutrients. Just as the plants in that garden would wither and struggle to thrive, our bodies also suffer when deprived of the necessary nutrients found in vegetables. Green leafy vegetables, in particular, are packed with a diverse range of vitamins, minerals, antioxidants, and fiber that nourish our bodies at a cellular level.

Insufficient vegetable consumption contributes to nutritional deficiencies, exacerbating the risk of chronic diseases. For instance, inadequate intake of fiber can lead to digestive disorders, such as constipation and diverticulitis. A lack of antioxidants found in vegetables deprives our bodies of the defense against harmful free radicals, contributing to cellular damage and increasing the risk of various cancers. Furthermore, inadequate vitamin and mineral intake, commonly associated with a lack of vegetable consumption, can compromise the immune system, impair wound healing, and weaken bone density.

By incorporating an abundance of vegetables into our daily diet, we provide our bodies with the building blocks necessary for optimal health and disease prevention. The rich nutrient content, anti-inflammatory properties, and antioxidants found in vegetables work synergistically to protect against chronic diseases and create a foundation for vitality and longevity.

The Top 5 Nutrients Found in Vegetables: Nutritional Treasure Troves

Venture deep into the heart of vegetables, and you’ll discover a treasure trove of vital nutrients that enrich our bodies and minds. Let’s embark on a journey to explore the top five nutrients found in vegetables, their sources, and the remarkable ways in which they contribute to our overall well-being.


Nutrient

Vegetable Sources

Benefits to the Body

Vitamin A

Sweet potatoes, carrots, spinach, kale, butternut squash

Supports eye health, enhances vision in low-light conditions

Vitamin C

Bell peppers, broccoli, Brussels sprouts, citrus fruits, strawberries

Boosts immune system, protects cells from damage, enhances absorption of iron

Vitamin K

Leafy greens (kale, spinach, collard greens), broccoli, Brussels sprouts

Aids in proper blood clotting, supports bone health and density

Folate

Spinach, asparagus, broccoli, Brussels sprouts, lentils

Essential for DNA synthesis, red blood cell formation, brain function, and mood regulation

Fiber

Beans, lentils, broccoli, Brussels sprouts, peas

Promotes healthy digestion, prevents constipation, supports weight management

By indulging in the nutritional treasure troves found in vegetables, we unlock a symphony of essential nutrients that enrich our bodies and promote optimal well-being. From protecting our vision and boosting our immune system to supporting blood clotting, bone health, and vital bodily functions, the top five nutrients found in vegetables lay the foundation for vibrant health and vitality. 

But wait, don’t forget that there are 90 essential nutrients for life. If you are not consuming these on a daily basis, it’s just a matter of time before something malfunctions or breaks. Green leafy vegetables are so important because they are good sources of many vitamins (such as A, C, and K as well as folate), and minerals (such as iron, and calcium).  One of the challenges I have seen is that a lot of us tend to think good health is directly related to vitamins, only.  As a result we go to the local health food store and stare starry eyed at the shelf looking for something that looks familiar, like vitamin C. We hear so much about it on TV and growing up as children. We forget or are not aware of how minerals are just as important.

The challenge with minerals is that they cannot be produced by our bodies. Minerals come from the soil; which is why going organic is so important. Therefore, the highest source of minerals come from foods closets to the soil (vegetables). That’s why it’s so important for us to eat more green leafy vegetables. In particular, since they have the highest mineral and vitamin potency. To help you get started, try our plant derived minerals supplement. 

Check out my posts on the Supplements Everyone Should Take, and my Healthy Food Guide to Lose Weight to learn more about how you can maximize your health! 

 So, let us savor the flavors and relish the nutritional gifts that vegetables offer as we embark on a journey to nourish our bodies from the inside out.

15 Healthiest Vegetables to Eat Daily: Nature's Nutritional Powerhouses

Embarking on a journey to vibrant health means exploring the 15 healthiest vegetables that should grace your plate every day. Prepare to marvel at the mighty kale, a robust cruciferous superhero that packs a powerful punch of vitamins A, C, and K. Imagine the delicate yet resilient asparagus, brimming with folate to support cell regeneration and healthy development. And don’t forget about the regal beet, with its vibrant hue and rich source of iron, providing an iron-clad defense against fatigue. These vegetables and more hold the keys to unlocking a world of nutrients that can fortify your body and invigorate your spirit.

 

Vegetable

Nutrients

Benefits to the Body

Spinach

Iron, Vitamin A, Vitamin C, Folate

Supports healthy red blood cells, eye health, immune function, and cell growth

Broccoli

Vitamin C, Vitamin K, Folate

Boosts immune support, blood clotting, bone health, and cell growth

Bell Peppers

Vitamin C, Vitamin A

Enhances immune function, vision health, and skin health

Carrots

Vitamin A, Vitamin K

Promotes eye health, blood clotting, and bone health

Tomatoes

Vitamin C, Vitamin A

Supports immune function, vision health, and skin health

Cucumbers

Vitamin K, Vitamin C

Aids in blood clotting, bone health, and immune support

Zucchini

Vitamin C, Vitamin A

Supports immune function, vision health, and skin health

Green Beans

Vitamin C, Folate

Enhances immune support and promotes cell growth and development

Asparagus

Folate, Vitamin K

Supports cell regeneration and growth, and blood clotting and bone health

Brussels Sprouts

Vitamin C, Vitamin K

Boosts immune support, blood clotting, and bone health

Artichokes

Fiber, Vitamin C

Promotes digestive health and enhances immune support

Cauliflower

Vitamin C, Folate

Enhances immune function and supports cell growth and development

Eggplant

Fiber, Potassium

Aids in digestive health and supports heart health and blood pressure regulation

Peppers

Vitamin C, Capsaicin

Enhances immune function and offers potential health benefits like pain relief and improved metabolism

 

 These 15 nutrient powerhouses provide a wide range of vitamins, minerals, and other beneficial compounds that support various aspects of our health. By incorporating these vegetables into our daily meals, we nourish our bodies with the building blocks of vitality, from supporting immunity and digestion to promoting healthy vision, strong bones, and optimal growth and development. So, let’s celebrate the abundance and nutritional wonders that these vegetables offer and savor their remarkable benefits as we embark on a journey to vibrant health.

How Many Vegetables Should We Eat Daily? Unleashing the Power of Quantity

Close your eyes for a moment and imagine a world where vegetables take center stage, where every meal is a vibrant celebration of nature’s abundant offerings. Now, open your eyes and ask yourself, how many servings of vegetables do you consume each day? While the recommended intake is typically around 7-8 servings or cups, let’s embark on a journey of discovery to unlock the incredible benefits of embracing a higher quantity of vegetables.

Picture the possibilities that lie ahead as you delve into the realm of abundance. What would it be like to indulge in not just five, but ten servings of vegetables each day? Imagine the culinary adventures that await you as you explore the bountiful realm of vegetables, transforming your meals into a symphony of flavors, colors, and textures.

Visualize two generous and nourishing salads gracing your plate daily. These salads become a canvas for your creativity, where you can experiment with an array of vibrant greens like spinach, kale, and mixed lettuce. Enhance the visual appeal and nutritional profile by incorporating a rainbow of vegetables such as bell peppers, tomatoes, cucumbers, and carrots. Sprinkle in some edible flowers, fresh herbs, and an assortment of seeds or nuts for added crunch and texture. Drizzle a homemade vinaigrette or a dollop of creamy avocado dressing to elevate the taste sensation. With each crisp and refreshing bite, you embark on a journey of discovery, exploring the vast spectrum of flavors and experiencing the vibrant energy that vegetables bring to your body.

Now, imagine sipping on two refreshing glasses of invigorating vegetable juice throughout the day. Let the vibrant colors of freshly pressed juices, like beetroot, carrot, or green leafy concoctions, awaken your senses. Experience the burst of nutrients as you savor the revitalizing flavors that vegetable juice provides. With each sip, you can almost feel the nourishment infusing your cells, invigorating your body from within.

But let’s not stop at ten servings. Let’s go even further, pushing the boundaries of what we thought possible. Imagine the sheer abundance of vegetables filling your plate as you aim for nine or more cups per day. The possibilities are endless as you explore new recipes, experiment with different cooking methods, and discover the diverse range of vegetables that nature has to offer. Every day becomes a voyage of exploration, a quest to unlock the full potential of your health and well-being.

As you embark on this journey of discovering what it would be like to eat more vegetables each day, you’ll uncover a world of benefits. Your body will thank you as it receives a rich supply of vitamins, minerals, fiber, and antioxidants. Immune function strengthens, digestion becomes smoother, and energy levels soar. The vibrant colors of the vegetables are not just a feast for the eyes but also a testament to the abundance of nutrients that nourish your body from the inside out.

So, let go of any preconceived notions and allow yourself to embrace the power of abundance when it comes to vegetable consumption. Let each meal be a discovery, a celebration of the flavors, textures, and vibrant energy that vegetables bring. Explore new recipes, mix and match ingredients, and savor the joy that comes from nourishing yourself with the goodness of nature. Your taste buds will thank you, your body will thrive, and you’ll uncover a whole new world of culinary delight and vibrant well-being.

How to Increase Your Vegetable Consumption: A Flavorful Revolution

In a world where fast food and convenience often dominate, the quest for increased vegetable consumption may seem daunting. However, armed with knowledge and creativity, we can revolutionize our approach to vegetables and embark on a flavorful journey that nourishes both our bodies and our taste buds. Let’s explore some practical strategies to increase our vegetable intake and make them the star of our daily meals.

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Embrace the Power of Salads

Make salads a cornerstone of your mealtime routine. Aim to have two large salads per day, one for lunch and one for dinner. Fill your plate with a variety of leafy greens like spinach, kale, and arugula. Add a colorful assortment of vegetables such as cherry tomatoes, bell peppers, cucumbers, and radishes. Enhance the flavor and nutritional profile by incorporating protein-rich additions like grilled chicken, tofu, or chickpeas (optional). Don’t worry about carbs; you can save them for breakfast. Experiment with homemade dressings using olive oil, lemon juice, herbs, and spices to elevate the taste sensation. With each bite, revel in the crispness, freshness, and vibrant flavors that a well-crafted salad brings.

Expand Your Culinary Horizons

Break free from culinary monotony and explore new recipes that feature vegetables as the star ingredient. Try your hand at vegetable stir-fries, where you can sauté an array of colorful vegetables like broccoli, bell peppers, carrots, and snow peas in a flavorful sauce. Experiment with vegetable-based curries, roasted vegetable medleys, or stuffed vegetables like bell peppers or zucchini boats. By incorporating vegetables in exciting and delicious ways, you’ll discover a whole new world of flavors and textures that will keep you excited about your vegetable-filled meals.

Savor the Goodness of Vegetable Juice

To further boost your vegetable consumption, indulge in two 8-ounce glasses of invigorating vegetable juice each day. Opt for a variety of vegetable combinations, preferably without fruit. However, if you need a touch of sweetness, add just one piece of fruit to your juice. Vegetable juices provide a concentrated dose of nutrients, offering an easy and refreshing way to consume a range of vegetables quickly. Explore combinations like kale, spinach, celery, cucumber, and ginger for a vibrant green elixir, or try carrot, beet, and ginger for a deep red nourishing blend. Let the flavors dance on your palate as you sip your way to vitality.

By extracting the liquid from vegetables through juicing, we create a concentrated elixir of nutrition. This liquid form allows for quicker and easier absorption of essential vitamins, minerals, and antioxidants into our bloodstream. Without the fiber, the nutrients are readily available for our bodies to utilize, maximizing their bioavailability. This is particularly beneficial for individuals with digestive issues or those who may have difficulty breaking down fiber-rich foods.

Our digestive system is indeed designed to process dietary fiber. However, consuming a significant amount of fiber in a short period can be taxing on our digestive organs, especially for individuals with sensitive digestive systems. Juicing provides a break from the fiber load, allowing our digestive system to rest and divert its energy towards other important functions, such as cellular repair and detoxification. This can contribute to a sense of lightness and increased energy.

By incorporating these strategies into your daily routine, you can increase your vegetable consumption and experience a flavorful revolution in your meals. Remember, consuming 7-8 cups of vegetables per day is an excellent starting point, and it can help alleviate chronic diseases like those previously mentioned. However, aim for two large salads, lunch and dinner, with optional meat or protein, and don’t worry about carbs, as they can be included in your breakfast. Alongside your salads, savor two 8-ounce glasses of vegetable juice, preferably without fruit (or with minimal fruit if needed). Let this be the beginning of a delightful culinary adventure where vegetables take center stage, nourishing your body and invigorating your taste buds. Embrace the revolution, and let the flavors and vibrancy of vegetables transform your daily meals into a celebration of health and happiness.

Conclusion: Embrace the Vegetable Revolution for Vibrant Health

As we conclude our exploration of the power of vegetables, let us embrace the undeniable truth that they hold the key to unlocking our vitality and wellness. The path to optimal health lies in the daily consumption of two large salads, brimming with an array of vegetables, and two refreshing 8oz glasses of vegetable juice. By cultivating a deep appreciation for the nutritional wonders of vegetables, we can embark on a journey that transcends mere sustenance. Let us raise our forks, clink our glasses, and toast to a vibrant and flourishing life fueled by the abundance and vitality that vegetables provide. The vegetable revolution awaits us all – one mouthwatering bite and rejuvenating sip at a time.

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Ultimate Keto & Gluten-Free Breakfast Ideas to Energize Your Morning

Keto & Gluten-Free Breakfast Ideas

The word "Keto" using scrabble blocks.

If you’re someone who’s looking to lose weight or improve your health, or if you’re struggling with Type II diabetes, gluten intolerance, or other health conditions, this blog post on “Keto & Gluten-Free Breakfast Ideas” is a must-read. The keto diet has been shown to have numerous health benefits, from reducing blood sugar levels to improving cholesterol levels, and even slowing down tumor growth. 

Meanwhile, going gluten-free can help alleviate inflammation in the body, which can lead to a range of health problems. By combining the two, you can enjoy a healthy, tasty breakfast that not only supports your overall well-being but also satisfies your cravings. So, whether you’re looking for quick and easy breakfast options or more elaborate dishes, this blog post has got you covered. Get ready to transform your mornings with these delicious keto and gluten-free breakfast ideas!

The Ketogenic diet is a great way to lose weight, but it also has health benefits associated with it. For instance, our licensed naturopathic doctors have recommended it for people with Type II diabetes, because it reduces your blood sugar. So, before we dive into some of my favorite recipes, that are keto-friendly and gluten-free, let’s discuss what the “keto diet” is.

The keto diet is a very low-carb, high-fat diet, that has been known to reduce blood sugar, improve blood pressure, cholesterol levels, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and it can slow down tumor growth. The keto diet consists of 70% fats, 20% protein, and only 10% carbs.

In addition to being keto-friendly, our licensed naturopathic doctors recommend that our clients go gluten-free. Why? Gluten, a protein found in wheat, barley, rye, and oats (oats were added due to contamination), is a long-chain protein, that is too large to digest, and as a result, it causes inflammation in your body.

After I describe what gluten is, I normally have clients ask, “Well then what can I eat?”.  Here are some grains that, according to the Mayo Clinic, are allowed, as they are gluten-free:

Why Keto & Gluten-Free Breakfast Ideas?

The Ketogenic diet is a great way to lose weight, but it also has health benefits associated with it. For instance, our licensed naturopathic doctors have recommended it for people with Type II diabetes, because it reduces your blood sugar. So, before we dive into some of my favorite recipes, that are keto-friendly and gluten-free, let’s discuss what the “keto diet” is.

The keto diet is a very low-carb, high-fat diet, that has been known to reduce blood sugar, improve blood pressure, cholesterol levels, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and it can slow down tumor growth. The keto diet consists of 70% fats, 20% protein, and only 10% carbs.

In addition to being keto-friendly, our licensed naturopathic doctors recommend that our clients go gluten-free. Why? Gluten, a protein found in wheat, barley, rye, and oats (oats were added due to contamination), is a long-chain protein, that is too large to digest, and as a result, it causes inflammation in your body.

After I describe what gluten is, I normally have clients ask, “Well then what can I eat?”.  Here are some grains that, according to the Mayo Clinic, are allowed, as they are gluten-free:

Gluten-Free Grains

Gluten Free Grains in a Jar. Keto & Gluten-Free Breakfast Ideas
  • Amaranth
  • Arrowroot
  • Buckwheat
  • Flax
  • Gluten-free flours — rice, soy, potato, and bean flours
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, including wild rice
  • Sorghum
  • Tapioca (cassava root)
  • Teff

Additional gluten-free food groups that can be part of a healthy diet include:

  • Fruits and vegetables
  • Beans, seeds, legumes, and nuts in their natural, unprocessed forms
  • Eggs
  • Lean, unprocessed red meats, fish, and poultry

Now that we know what keto and a gluten-free diet are, let’s start cooking!

One of my favorite keto and gluten-free breakfast meals is a tofu scramble. Why, because it tastes great, plus you get a great source of protein, minus cholesterol.   

Try my tofu scramble below, I promise you won’t be disappointed:

Erin’s Protein Packed Tofu Scramble

Tofu and vegetable mix. healthy food. Keto & Gluten-Free Breakfast Ideas

Ingredients ( 10 grams of protein):

  1. 1 Tofu pack
  2. 1/3 bunch of parsley
  3. Vegan Butter ( enough to cover the pan)
  4. 1 Chicken bouillon ( you can substitute for vegetable bouillon)

Steps:

  1. Drain the tofu completely, and pat dry
  2. Crumble the tofu lightly in a large mixing bowl
  3. Finely chop the parsley and add it to the tofu
  4. Smash the chicken bouillon so that it becomes a loose powder and add it to the tofu
  5. Mix all of the ingredients together well
  6. Heat the vegan butter in a non-stick frying pan
  7. Before it browns, add the tofu mixture to the pan and fry for 2-3 mins.

I like to use any extra parsley as garnishment to my plate and enjoy!

Easy keto & gluten-free breakfast ideas for beginners

When you are just starting out following a keto and gluten-free diet, I recommend taking things slow, so that you don’t get overwhelmed. Each week add 1 need breakfast idea until you have enough variety in your diet so that you are not eating the same thing every day. Not getting a variety of fresh foods in your diet, can really hurt your gut flora. So don’t meal plan the same meal for 5 days a week.

If you want to meal plan, make sure that you are introducing new foods into your diet daily.

Here is a great breakfast idea for a beginner because it’s easy!

Momma’s Mozzarella Egg Omelet

Egg Omelet in a plan. Keto & Gluten-Free Breakfast Ideas

I love gluten-free, lactose-free mozzarella! Check out my Keto-friendly egg omelette. 

Ingredients ( 12 grams of protein):

  1. 2 Large Eggs
  2. Pink Himalayan Sea Salt ( to taste)
  3. Black pepper ( to taste)
  4. Gluten-free- lactose-free mozzarella
  5. Tomatoes ( optional)
  6. 1/3 bunch of Parsley
  7. Green Onions
  8. Vegan Butter ( enough for the base of the frying pan)

Steps:

  1. Crack eggs in a large mixing bowl
  2. Add salt and pepper to taste and mix
  3. Finely chop the tomatoes, parsley, and green onions
  4. Add the vegetables to the egg mixture
  5. Heat the frying pan with the butter
  6. Before the butter, browns add the egg mixture. Make sure that the pan is not too hot. I keep the temperature at medium
  7. Tip: The size of the pan does matter. Make sure that the pan is between 9in-10in diameter. I find that’s the best size for me.
  8. Add the mozzarella before you fold the eggs
  9. Fold the eggs once the edges start to brown
  10. Remove pan for heat and serve

If you really want great-tasting eggs, and you want to get more fat in your diet, use bacon fat instead of butter to cook the omelets. Soooo, good!

Easy keto & gluten-free breakfast ideas for work

Finding an easy keto and gluten-free breakfast for the busy mom, or working professional is hard. This was by far, the hardest thing for me when I decided to go gluten-free. I wasn’t sure how I would have time for a nutritious, tasty, hot breakfast while on my way to work. Well, if this sounds familiar, then look no further.

My new “go-to” is bone broth. Why? Because it’s delicious, and the gelatin from the beef bones can seal your leaky gut. It also has a ton of protein and is portable. Let me explain.

I don’t recommend buying pre-made bone broth. From experience, it tastes horrible because you can taste the chemicals needed to preservative it for long shelf life. I make my own bone broth from scratch. It’s super easy, and if you have a slow cooker, you can set it and forget it. Here’s what you will need to get started.

Max’s Buried Bone Broth Surprise

3 Variations of Bone Broth. Keto & Gluten-Free Breakfast Ideas

Ingredients:

  1. 4lbs of beef bone ( you can use other bones if you wish)
  2. 3-5 Beef bouillon ( depends on how much flavor you want)
  3. Pink Himalayan Sea Salt ( to taste, but 1 tablespoon is good for me)
  4. Black Pepper ( to taste)
  5. ½ stalk of celery
  6. ½ package of brown mushrooms
  7. 1 lime ( squeezed)
  8. 1 teaspoon of apple cider vinegar
  9. 1 tablespoon of turmeric
  10. 1 ginger finger ( about 1 inch long)
  11. ½ Yellow onion
  12. 3-5 whole Bay Leaves
  13. 5 meal prep containers

Steps:

  1. Season the beef bones with salt and pepper
  2. Line a baking sheet with parchment paper and place the bones on the paper
  3. Place them in the oven for 35-45mins at 400 degrees
  4. Remove the bones and place them in your slow cooker, pour cold water over the bones until the bones are completely covered
  5. Roughly chop all the vegetables and add them to the pot
  6. Add the remaining ingredients to the pot and stir
  7. Close the lid to the slow cooker and set the heat at low for 15 hours. Yes, 15 hours! I normally start this process early on Sunday morning and let the food cook all day.
  8. Once the timer rings, spoon the vegetables out of the soup and discard them. You could also use cheesecloth and a funnel and pour the soup into a large container, to remove all the vegetables from the broth.

I personally like to leave the bones in the soup and eat the marrow. So delicious!

  1. Take the broth and evenly pour some into the 5 containers. I like to freeze 3 out of the 5 broth-filled containers and put 2 of the containers in the refrigerator.

Note: If you like, you can pour the broth into a coffee mug so you can drink the soup in the car on your way to work.

I know there are a lot of steps, but the process is extremely easy. You are basically throwing all the ingredients into the slow cooker pot. No need to make anything look fancy. Also, by meal prepping on Sunday, you will have a hot, delicious, but more importantly nutritious breakfast Monday through Friday!

Quick and easy keto breakfast ideas on the go

Sometimes, cooking is just not an option. I totally understand, between taking the kids to school and being a working mom, it can be hard to get everyone off to school and/or work with a nutritious, gut-friendly meal in their belly.

Having a busy schedule,, for many years, I needed to find a solution to this very problem. Well, I’m excited to share with you one of my “go-to” vegetable smoothies.

Coach Erin’s Popeye Smoothie

Keto & Gluten-Free Breakfast Ideas. Green Juice with a green apple, and 2 jars of freshly juiced green leady vegetables, cucumbers, and green apples

Ingredients (makes 2, 10oz drinks. About 15 grams of protein per drink):

  1. 8oz of organic spinach
  2. 1 cup of Almond milk
  3. 1 scoop of Sta Natural Vegan Protein Powder
  4. ½ package of organic blueberries
  5. ½ banana

Steps:

  1. Wash the spinach and blueberries
  2. Pour the Almond milk into the blender
  3. Add the rest of the ingredients and blend for 30 seconds or until smooth

Make sure that after you blend your drink, consume it within 15mins. Don’t make the drink and let it sit for hours, or even worse overnight. Why? Because the fruits and vegetables will start to oxidize, and you won’t get the full benefit of their enzymes and other nutrients.

Quick easy keto breakfast vegetarian ideas

Finding a quick and easy Keto and gluten-free friendly vegetarian breakfast is a challenge. Mostly because I’m not a vegetarian or vegan. But I understand and I want to help. Here’s my take on a delicious split pea soup!

Erin’s Simple Split Pea Soup

Split Pea Soup. Keto & Gluten-Free Breakfast Ideas

Ingredients ( 8 grams of protein)

  1. 1 can of split pea soup
  2. 1 vegetable bouillon cube
  3. Pink Himalayan Salt ( to taste)
  4. 3 whole bay leaves
  5. ½ teaspoon of turmeric
  6. 1 cup of water   
  7. Broccoli (optional)                                                                                          

Steps:

  1. Pour water into a pot and bring to a boil
  2. Empty the can of soup into the pot and stir
  3. Reduce the heat to just above a simmer
  4. Add the rest of the ingredients, stir, and cook for 15 mins
  5. Remove the bay leaves and serve

If on the go, pour the soup into a thermos or a mug and sip away!

More Delicious Recipes
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The Great Food Divide: Why Healthy Food is Out of Reach

Why are the Less Healthy Food Choices Typically Cheaper?

Why are the less healthy food choices typically cheaper? Picture of Burger and Fries

I remember being a kid and hearing adults talk about food prices and how hard it was to eat healthy because the less healthy food options were so much more affordable. Fast forward to 2022, in the midst of rapid inflation, the same sentiment reigns true almost 30 years later.  

So why are less healthy food choices typically cheaper? Convenience foods and “fast foods” contain corn, as the main ingredient. Corn is a subsidized food meaning that it’s very cheap to grow.  

The negative impact of corn on your body is that corn is considered a GMO food. GMO stands for Genetically Modified Organism.

 

Genetically Modified Organisms are considered unsafe for human consumption. Why? GMO foods have been engineered in a lab to keep the food from being eaten by their natural predators. How is this achieved? A small amount of toxins are injected into the seed of the crop, which yields a crop that has not been devasted by mother nature’s hungry critters. 

So, what does this mean for you and me? This means that by consuming GMO foods you are ingesting small amounts of toxins/ poisons. As you can imagine, over time, this builds up, and some people react more severely to it than others. According to the Center for Food Safety, the unexpected effects and health risks from the exposure to GMO foods include:

  1. Toxicity
  2. Allergic Reactions
  3. Antibiotic Resistance
  4. Immuno-suppression
  5. Cancer
  6. Loss of Nutrition

As you can imagine, when you are buying convenience/fast foods, you aren’t thinking of the long-term effects. We normally are thinking in the moment. 

But I’m sure if the food manufacturers were to put “This product may cause cancer”, the price of those foods would drop substantially because supply and demand tell us that when there is no demand the price is $0. I guarantee that no one could pay you to buy cancer-causing foods.

 

What is the cheapest healthy food?

Cheapest Healthiest Food, Beans. healthy food
Red Kidney and White Beans

Most people think that healthy foods must be expensive. They think of grocery shopping at expensive health food stores like Wholefoods, Sprouts, and Trader Joe’s. But the reality is that there are very reasonably priced healthy food options. 

The cheapest healthy food option I love is beans. Yes, beans. As of April 26, 2022, a 15.25 oz can of Black Beans costs $.72. But just how nutritious are beans? According to Medical News Today, there are 9 main benefits of beans, which are:

  • High in Protein
  • High in Folate
  • High in Antioxidants
  • Improve Heart Health
  • Reduced Risk of Cancer
  • Diabetes and Glucose Metabolism
  • Preventing Fatty Liver
  • Controlling Appetite
  • Improving Gut Health

With all of these amazing benefits, why wouldn’t you want to give them a try? Unfortunately, the typical American diet doesn’t appreciate this food group as it should, and therefore the price is quite cheap. With the abundance of various options, I’ve listed my top 10 favorite beans:

  1. Lima Beans
  2. Kidney Beans
  3. Pinto Beans
  4. Black Beans
  5. Black-eyed Peas ( Don’t let the name fool you, they are beans)
  6. Garbanzo Beans
  7. Cannellini Beans
  8. Navy Beans
  9. Edamame
  10. Lentils

A simple, quick, and easy recipe you can make is hummus. Yes, hummus! My husband loves hummus, and we eat it on a regular basis. But before we start talking about favorite recipes, let’s address the elephant in the room regarding beans. Flatulence. 

Do you remember the old grammar school chant, it goes like this, “ beans, beans, the more you eat them the more you toot, the better you feel”. Why is that? Why do beans cause flatulence, and what can you do so as not to find yourself in an uncomfortable position?

According to The Guardian, “Beans make us fart because they contain sugars and fiber that our bodies have a hard time digesting. When these sugars meet up with the bacteria in our large intestines, it produces gas and so we fart.” 

So how could something nutritious be healthy if our bodies struggle to digest them? Well, if you do not regularly consume beans then your body will lose the ability to digest them. As we age, we no longer have the enzymes necessary to break down the sugars and fiber. 

As a result, as a Certified Wellness Coach, I recommend to my clients that they include beans in their daily diet, especially if you are a vegan or vegetarian, as 1 cup of edamame contains 18.5 grams of protein.

In addition, I always recommend that my clients take enzymes with a meal. Enzymes help break down protein, carbs, and fats. With the high amount of protein in beans, you can clearly see how enzymes can help with the digestive process.

Note: The average adult should get 50-60 grams of protein per day, to maintain a healthy life.   

How do you eat healthy on a low budget?

Eating healthy on a low budget means having fun and getting creative. But you must know the basics of proper nutrition to do so. Here is a list of some very important nutrition guidelines you should take into consideration:

  1. Consume at least 50-60 grams of protein per day
  2. Limit your sugar intake to 32 grams of sugar per day
  3. Consume green leafy vegetables daily
  4. Remove table salt from your diet, and consume Pink Himalayan Sea Salt with iodine
  5. Stay away from foods fried in oil
  6. Stay away from processed foods

To help you get started on your healthy eating journey, here are some of my favorite bean recipes:

 

Garbanzo Avocado Salad

1 (15 ounce) can garbanzo beans, drained
½ cup chopped cucumber
1/4 cup of red peppers
1/4 cup of tomatoes
1/4 cup of parsley
1 tablespoon diced onion
1 avocado, cored and chopped
¼ cup chopped mushrooms
¼ cup mayonnaise
1 tablespoon honey
½ teaspoon prepared mustard
¼ teaspoon lemon juice
½ head iceberg lettuce – rinsed, dried, and shredded

Step 1
In a salad bowl, combine the garbanzo beans, cucumber, onion, avocado, peppers, parsley, mushrooms, and tomatoes.

Step 2
Prepare the dressing by whisking together the mayonnaise, honey, mustard, and lemon juice.

Step 3
Combine the salad mixture and dressing. Toss and serve on a bed of shredded lettuce.

 

Black Bean Breakfast Bowl

2 tablespoons butter
4 eggs, beaten
1 (15 ounce) can black beans, drained and rinsed
1 avocado, peeled and sliced
¼ cup salsa
salt and ground black pepper to taste

Step 1
Heat butter in a small pan over medium heat. Cook and stir eggs until eggs are set, 3 to 5 minutes.

Step 2
Place black beans in a microwave-safe bowl. Heat on High in the microwave until warm, about 1 minute.

Step 3
Divide warmed black beans between two bowls.

Step 4
Top each bowl with scrambled eggs, avocado, and salsa. Season with salt and black pepper.

Vegan Italian Vegetable Soup

2 (14.5 ounce) cans         vegetable broth
1 (28 ounce) can peeled and crushed tomatoes
2 large carrots, coarsely chopped
½ cup frozen green beans
1 stalk celery, thickly sliced
⅓ cup frozen pearl onions
2 cloves garlic, minced
1 tablespoon dried parsley
¾ teaspoon dried basil
1 bay leaf
1 cube vegetable bouillon
½ cup macaroni
1 (15 ounce) can kidney beans, drained
3 small zucchinis, cubed

Step 1
In large saucepan or Dutch oven, bring broth, tomatoes, carrots, frozen green beans, celery, onions, garlic, parsley, basil, bay leaf and vegetable bouillon cube to a boil. Reduce heat. Cover and simmer 15 minutes.

Step 2
Stir in macaroni, kidney beans, and zucchini. Bring soup back to a boil, and then reduce heat to simmer. Cover and cook for 10 to 15 minutes. Remove bay leaf and serve.

If you are looking for more incredible recipes go to, Easy Keto Breakfast Ideas.

Why healthier foods are more expensive?

Tofu and vegetable mix. healthy food. Keto & Gluten-Free Breakfast Ideas
Healthy Foods Cost More?

Healthier foods tend to be more expensive primarily because they are perishable and therefore have a short shelf life. As a result, they require extra care during shipping and while in the grocery stores. 

Healthier foods come from the ground, including various forms of meat, because the animals must eat the foods that come from the earth to grow and be eligible for consumption. No one wants to eat a burger from a sickly, dying cow. 

Below are just a few of the reasons why healthier foods are more expensive:

  1. Seasonality
  2. Natural Disasters and Climate Change
  3. Price of Transportation
  4. Difficult Controlling Crop Yield
  5. Grocery Store Storage Costs
  6. Perishable
  7. No Governmental Subsidies

As you could imagine, if the government is subsidizing the growth of certain crops, such as wheat or corn, then unsubsidized (healthier) crops are at a disadvantage, because they’re automatically more expensive for farmers to produce, which doesn’t incentivize farmers to produce the more expensive crops.

I think it’s important to mention this, farmers are incentivized to plant low-quality,  nutritionally inadequate crops. As a result, the easy-to-store, process, and mass-produce fast/convenience foods yield better margins for farmers, than a ripe watermelon, or spinach.  

So, on your next grocery shopping trip, focus on purchasing fresh produce that is in season, and on sale. That will help keep your costs down, and you can enjoy much better-tasting produce. 

Also, only purchase what you need for a week, so that you don’t over-purchase, and end up throwing, all that delicious, nutritious food in the trash. Did you know that the average family of four throws away $1,600 of produce per year! 

That’s a lot of money, that’s not benefiting you, because it’s literally in the trash.

Don't throw good food away, try some of my fav recipes...

Food Waste. healthy food
My Favorite Recipes
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The Hidden Dangers of Unhealthy Food: What’s Really Inside?

What Does Unhealthy Food Do To Your Body?

Unhealthy Food- French Fries
French Fries

Do you remember the food pyramid from school? It was a great tool to teach young students about eating health and unhealthy food. If you recall, it had grains at the bottom, vegetables, dairy, then meat at the pinnacle. I remember my health teachers’ saying how important it was to eat a “well balanced” meal. 

But one thing we didn’t discuss at length was how unhealthy food affect your body. It appears there was a big focus on weight. However, for 36  years, I never had a weight issue. As a result, the consequences from my actions didn’t seem large enough to change my behavior ( craving junk foods). 

On the outside I looked great, but on the inside, I was tired, had bad skin, and was constantly bloated, constipated, and uncomfortable in my own body.

From many years of eating unhealthily, I can tell you that consistently eating unhealthily doesn’t create many problems in the short-term. However, in the long-term, it can cause serious chronic diseases to develop.

So, what do unhealthy foods do to your body? Unhealthy food can cause leaky gut syndrome which has been associated with over 20 chronic diseases. Here is a list of the diseases caused by a leaky gut:

 

  1. Inflammatory bowel disease (IBD)
  2. Irritable bowel syndrome (IBS)
  3. Obesity
  4. Type 2 diabetes
  5. Eczema
  6. Rosacea
  7. Psoriasis
  8. Dermatitis
  9. Hashimoto’s thyroiditis
  10. Graves’ disease
  11. Type 1 diabetes
  12. Lupus erythematosus
  13. Multiple sclerosis
  14. Allergies
  15. Osteoarthritis
  16. Bloating
  17. Constipation
  18. Gas
  19. Alzheimer’s Disease
  20. Gallstones

How does eating unhealthy food lead to a leaky gut?

Woman showing stomach w/ words "Out of Order Gut". Leaky Gut. Unhealthy food
Leaky Gut Making You Feel Broken Inside?

I often think of this because at the end of the day, it’s all just food, right? So how does an unhealthy diet lead to a leaky gut? Well, here’s what we know. 

According to the National Library of Medicine, “The American diet is deficient in antioxidants and phytochemicals that are needed for normal immune function, for maximizing brain health, protecting against dementia, chronic illness, cancer, and premature aging.” 

Immune function, brain health, dementia, chronic illness, etc.  are all symptoms of a leaky gut. So, what is happening inside your body when you eat an unhealthy diet, also coined as the “American Diet”?

Wikipedia states that, The American diet “is a modern dietary pattern that is generally characterized by high intakes of”:

  • Pre-packaged foods
  • Refined grains
  • Red meat
  • Processed meat
  • High-sugar drinks
  • Candy and sweets
  • Fried foods
  • Conventionally-raised animal products
  • Butter and other high-fat dairy products
  • Eggs
  • Potatoes
  • Corn (and high-fructose corn syrup), 
  • Low intakes of fruits, vegetables, whole grains, pasture-raised animal products, fish, nuts, and seeds.

The American Diet's Impact on Health & Gut Health

According to the Washington Post, another effect of just a couple of days of junk food is poor digestion. Because junk food lacks fiber, eating too much of it could lead to constipation. Constipation is known to be a symptom of a leaky gut. 

These are just a few examples of how lacking vital nutrients such as antioxidants, phytochemicals, fiber, etc. are some of the causes of leaky gut syndrome. Why? Because these nutrients aid in the restoration of your health.

As a result, I share with my clients that the best way they can make sure that they are consuming what their bodies need to be healthy is to supplement. I recommend that they consume 90 essential nutrients on a daily basis.

You are probably wondering, what are the 90 essential nutrients? The 90 essential nutrients consist of 60 minerals, 16 vitamins, 12 amino acids, 2 essential fatty acids. Without these, it’s just a matter of time before things start to “break” in your body in the form of chronic diseases.

Understanding the Link Between an Unhealthy Diet and Leaky Gut Syndrome

Let me share my own struggle with reversing a leaky gut. I grew up on the American diet, which was mostly fueled by fast food. Fast food was a daily part of my life. Over time, I developed a really bad case of chronic constipation. 

After reading how effective fermented foods are for reversing a leaky gut, I decided to try it on. My stomach was bloated, and I hadn’t gone to the bathroom in 2 days ( the usual for me). I decided to go to the local Korean Tofu Soup restaurant. I ordered the beef and seafood soup, which also came with a variety of side dishes. 2 of the side dishes were kimchi based. 

Kimchi is an excellent fermented food to help with digestion. Why? According to WebMD, “The bacteria that help ferment kimchi have been connected to improved immune function and lower levels of inflammation triggered by disease. 

The vitamin C found in kimchi can also help boost your immune health.” So, I made sure to eat both ( I even asked for 2nds!). Within 30mins, I could feel a massive amount of rumbling in my stomach. I felt the need to go to the bathroom fast. 

Afterward, I felt so relieved. Having that bowel movement reduced my bloated tummy and lifted my mood in the process.

Here is a list of some of my favorite fermented foods:

·         Sauerkraut

·         Kimchi

·         Kombucha

·         Kefir

·         Apple Cider Vinegar

·         Sourdough Bread

·         Miso

I highly encourage my clients to consume fermented foods on a daily basis, especially if they are suffering from chronic constipation.

What does unhealthy food do to your brain?

How a leaky gut affects your brain. Unhealthy food
Memory Loss? Mood Swings?

How does an unhealthy diet affect your brain? According to the National Library of Medicine, refined carbohydrates may not just lead to being overweight and diabetic but also contribute to dementia, mental illness. 

There is a term for this. It’s called the “gut brain axis”. Your gut sends signals to your brain, and vice versa. There is emerging data which shows your gut can influence anxiety, stress reactivity, memory dysfunction, depression, and even autism.

Studies referenced by the National Library of Medicine, confirm that your gut influences brain neurochemistry. So, the balance of good bacteria to bad gut bacteria is extremely important. Remember, the best good bacteria to bad bacteria ratio is 80:20 ( 80% good, 20% bad bacteria). 

So how do you balance your gut bacteria? Through food and supplementation. You will need to cut certain foods from your diet, such as fast food, prepackaged, processed foods, etc. Adding prebiotics and probiotics is also extremely important. 

To make this process easy, I host a 20-day Gut Cleanse in my Facebook group. I hold your hand throughout the entire process by providing you with detailed instructions, and direct access to me for any questions you may have. I also recommend the prebiotics and probiotics you should use. 

If you are interested in learning more, click here: 20-Day Gut Cleanse

What do unhealthy foods do to you during exercise?

Asian Girl Exercising. Excercise. Fitness. Unhealthy food
Don't Derail Your Exercise Program

Have you ever gotten so stressed that you started craving unhealthy foods such as burgers, fries, cake, cookies, ice cream, etc.? I think we all can relate to a greater or lesser degree. But how do these foods affect the quality of your exercise regimen?

Eating unhealthy foods, aka junk food increases your belly fat. Good luck trying to get six pack abs when hot dogs, burgers , and fries, are a staple in your diet.

Weight gain while eating unhealthy foods like processed meats, salty & sugary snack, etc., will ruin your exercise program. If your goal is to lose weight, then you are being counterproductive.

Junk foods also deplete your energy stores making it more difficult for you to perform at your best. On the flip side, eating junk foods leads to a lack of motivation. 

Now you have a lack of motivation, which affects your performance in the gym. If you haven’t made the connection yet, stop eating unhealthy/junk foods, or at the very least, limit it a bit.

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Hidden Health Hazards: The Most Unhealthy Foods To Never Eat

Most Unhealthy Foods to Avoid

As a Certified Wellness Coach, I often get the question, what can I eat? The very next question is, what are the most unhealthy foods I should be avoiding. I like the 2nd question more, because believe it or not, it’s much easier to answer. 

According to Dr. Peter Glidden, ND, there are 12 unhealthy foods that you should avoid. Not eat in moderation, but completely avoid. Below are the unhealthiest foods and why you should avoid them.

12 Most Unhealthy Foods

Why Avoid?

1.       Wheat

Contains gluten. Side effects from gluten include, fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage)

2.       Barely

Same as wheat

3.       Rye

Same as wheat

4.       Oats

Same as wheat. Don’t be fooled, Gluten free- oats, still contain gluten

5.       Fried Foods

Once cooking oils are heated, they turn carcinogenic. Eating fried foods, means you are eating carcinogenic/poisonous foods.

6.       Oil in a bottle

Depending on how oil is stored and manufactured, it can turn rancid. The challenge is that you can’t tell once the oil has turned rancid. As a result, if it’s not fresh, don’t consume.

7.       Well-done meat

The char marks on well-done meat, are carcinogenic and may cause cancer

8.       Crispy Potato Skins

Crispy potato skins, whether fried of baked, turn carcinogenic upon direct, high eat.

9.       Meat w/ Nitrates

High levels of nitrates can lead to weakness, excess heart rate, fatigue, and dizziness.

10.   Carbonated Beverage w/ a Meal

Carbonated beverages when combined with a meal lower your stomach acid, causing indigestion.

11.   Soy

Practically all soy produced in the US is GMO.

12.   Genetically Modified Foods (GMO)

GMO foods have the potential to lead to allergens and toxicity from the crops

After reviewing this list, I can definitely see why less than 3% of Americans live a “healthy lifestyle”. The list above is the American Diet. It’s the definition of the American diet.

Ways to avoid consuming unhealthy foods

So, I know what you are thinking, “ How do you avoid these all to common foods?”. Well, I’ve come up with a list of ways to avoid consuming unhealthy foods. Here are my top 7 ways to avoid unhealthy foods:

  1. Have a plan. You may have heard the saying, “If you fail to plan, then you plan to fail.” Before doing anything, be sure to create a plan that will keep you from failing and grabbing some In & Out on your way home. Part of having a plan is knowing what you will cook and making sure you have the ingredients. Which is why I recommend step #2 purchase a healthy cookbook. Why? Because a healthy cookbook will have everything laid out for you, shopping list, ingredients, and fun creative ideas
  2. Get creative. Being creative is important as you make some changes to your diet. The last thing you want to do, is meal plan the same meal 5 days in a row. BORING! You can get creative by purchasing a healthy cookbook. I’m currently working on my own gut-friendly cookbook. The dishes will be easy and inspired by comfort food favorites, which will be released late summer 2022.
  3. Knowledge is power. The more you know of why foods are unhealthy, the less likely you are to indulge
  4. Be prepared. Go online and review the menu before you leave the house and call ahead if you have questions.
  5. Healthy fast food options. Find fast food restaurants where you can get delicious foods, that don’t include any of the foods on the 12 bad foods list.
  6. Don’t starve yourself. Eating 2-3 meals a day is healthy. We don’t recommend eating lots of small meals because you need to give you liver time to flush out toxins from the previous meal, which typically takes about 3-4 hours after eating. 
  7. Don’t be too restrictive. It’s ok to have some fun here and there, just not every day. Try to limit your junk food intake to 1 meal a week. 

What is the unhealthiest food to eat?

Potatoe Wedges- What is the most unhealthy food

After debating on this for some time, I believe that the unhealthiest food to eat is potato wedges. Why? Let’s refer to the 12 unhealthiest foods and why. If you look at potato wedges, they are typically fried or baked at a very high heat, making the crispy skins carcinogenic. 

Next, if the potato wedges are fried, then the oil makes the entire wedge carcinogenic. Potato wedges, if eaten almost daily, can lead to  diabetes, heart disease or stroke.  I’m sure now, you can see why I picked potato wedges as my #1 unhealthiest food to eat.

 

It’s sad that these types of foods are typically cheaper and more readily available than healthier food options such as organic produce. Why? Check out my other blog post, “Why are the less healthy food choices typically cheaper”, to find out why. There is a ton of research and statistics to share on this topic.

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How to Lose Weight Fast and Maintain It for Life

How to Lose Weight and Keep it Off, Permanently

5 Things You Need To Do To Achieve a Healthy Body Weight And Keep It Permanently. Woman measuring belly fat. How to lose weight fast

As a Certified Wellness Coach, I constantly have clients asking me how to lose weight fast, and more importantly, how to keep it off. After doing some research and considering, the success stories I’ve had, I was able to narrow it down to my top picks. Here are my top 5 Things You Need To Know On How To Lose Weight Fast and Keep It Permanently:

  1. Eat Green Leafy Vegetables
  2. Don’t eat Foods Fried in Oils
  3. Go Gluten-free
  4. Take Probiotics daily
  5. Keep Unhealthy People Out of Your Life

1. Eat Green Leafy Vegetables

You may be thinking, of course we already know that you should eat vegetables, but my question is why? According to Medical News Today, “ [Green Leafy Vegetables}… are typically rich in nutrients and fiber and low in calories and fat.”  

Some of the nutrients that green leafy vegetables are rich in are antioxidants, vitamins ( K, C), folate, calcium, iron, magnesium, phosphorus, sulforaphane ( cancer fighting compound), etc. WedMD reviewed fiber to see if and how effective it was for weight loss. 

Their research (and the research of others) found that, “Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your diet.”. As a result, if you feel full, then you will eat less, increasing your chances of losing weight. 

So, the next time to think of skipping that salad, think again.

2. Don’t eat Foods Fried in Oils

If you haven’t heard about the dangers of eating fried foods, then I’m talking to you. Why should you NOT eat any foods fried in any oil ( including olive oil)? According to Dr. Peter Glidden, doctor of naturopathic medicine, any oil in a bottle has an air gap ( air trapped between the oil in a bottle and the cap to the bottle. 

That air, over time, oxidizes the oil. Once you heat the oil, it will further oxides in a matter of minutes and create a substance called “acrylamide”. So, what’s wrong with acrylamide? Acrylamide is carcinogenic/poison.

Oxidized substances that make their way into the human body, will lead to chronic inflammation. Small amounts of inflammation over time, add up and eventually something will break.

What are the effects of inflammation?​

Based on research conducted by the Cleveland Clinic, some signs that your body is suffering from an inflammatory response include:

  • Abdominal pain
  • Chest pain
  • Fatigue (example: systemic lupus)
  • Fever (example: tuberculosis)
  • Joint pain or stiffness (example: rheumatoid arthritis)
  • Mouth sores (example: HIV infection)
  • Skin rash (example: psoriasis)

Some conditions that are associated with chronic inflammation are:

  • Alzheimer’s disease
  • Asthma
  • Cancer
  • Heart disease
  • Rheumatoid arthritis (RA)
  • Type 2 diabetes

So how does refraining from eating fried foods help with weight loss? Because eating fried foods can make you consume too many calories, leading to weight gain. So now you have weight gain and poisonous food. It just keeps getting worse.  

Why is butter better than oil?​

As you can see, inflammation and carcinogens (cancer causing substances) are at the heart of foods fried in oil. That’s why I recommend my clients not to fry their food in oil, but butter. Why butter? 

Because butter ( I also recommend dairy free butters), according to eastern medicine leader, New Delhi Television, “Although butter contains saturated fats, these fats are heart-healthy while the poly-unsaturated fat (omega 6 fatty acid) in oils are unwanted fats which may cause inflammation and should be avoided.” 

Not to mention, that butter makes your food taste better as well!

3. Go Gluten-free

For years I heard that you should not eat gluten, but I didn’t understand why. In this section, I want to explain, why you should go gluten free. As a certified wellness coach, I interact regularly and train with naturopathic doctors. 

I was privileged to have an opportunity to talk with Dr. Peter Glidden, ND, who explained the science behind why gluten is so bad for most people. 

Before we jump in, let’s start off by answering the question, what is gluten?

What is gluten?

Gluten is a protein made up of amino acids. Amino acids are essential for health, and it’s our stomach’s job to break apart the long amino acids inside the gluten protein, giving your body access to those amino acids. 

But the chemical bonds that hold the amino acid together inside the gluten protein, are very difficult, if not impossible, for your stomach acid to digest. Undigested food turns into constipation and bloating. 

If you just can’t seem to get rid of that belly, then it may be due to undigested foods putrefying in your intestines.

 

To add insult to injury, most people have weak stomach acid. This just compounds the situation. The gluten protein is now undigested and can’t be absorbed into the bloodstream. 

When your small intestines try to absorb the unbroken, long chain of amino acids, that causes a lot of problems. 

You end up damaging tissue, which is responsible for absorbing nutrients into the bloodstream.

 

Therefore, with the consistent consumption of whole grains, the less your body can absorb nutrients into the blood stream. Since all chronic diseases are rooted in nutrient deficiencies, the more whole grains (wheat, barley, rye, and oats) you eat the more likely you are to suffer from a chronic disease.  

My recommendation is to stop eating them NOW!

4. Take Probiotics daily

How to lose weight taking probiotics daily? Well, according to the Cleveland Clinic, “probiotics are made up of good bacteria and help your body healthy and working well”. 

Why is that? Because up to 80% of your immunity is in your gut, probiotics help with balancing your good gut bacteria with your bad gut bacteria.  I think it’s good to note that a healthy gut has 80% good bacteria and 20% bad bacteria. 

The role of probiotics is to get your gut bacteria to these percentages.

How to lose weight fast: Why are probiotics beneficial?

Probiotics are so beneficial because by balancing your gut bacteria to a healthy level, you are minimizing your risk of over 20 chronic diseases associated with an unhealthy gut. Some of the symptoms ( also known as chronic conditions) associated with an unhealthy gut include:

  1. Inflammatory bowel disease (IBD)
  2. Irritable bowel syndrome (IBS)
  3. Obesity
  4. Type 2 diabetes
  5. Acne
  6. Eczema
  7. Rosacea
  8. Psoriasis
  9. Dermatitis
  10. Hashimoto’s thyroiditis
  11. Graves’ disease
  12. Type 1 diabetes
  13. Lupus erythematosus
  14. Multiple sclerosis
  15. Allergies
  16. Osteoarthritis
  17. Bloating
  18. Constipation
  19. Gas
  20. Gallstones

I highlighted “obesity” because I don’t think that most people realize that obesity is related to poor gut health. If you are experiencing any of these conditions, I highly recommend you check out our coaching packages. 

In this course, we discuss, “What is a “leaky gut” and how it affects your body? As well as our 20-day gut cleanse to rebalance your gut bacteria ( created by naturopathic doctors) and create a mindset shift by establishing new habits and setting goals. Start making changes that will impact your health in a big way today. 

Remember, your gut is the center of health. 

5. Keep Unhealthy People Out of Your Life

You probably weren’t expecting this one. But it’s so true. There’s a saying that goes, “ you are the average of the five people you spend the most time with.” If you believe that to be true, then the people you are around influencing your behavior. 

So being around unhealthy people that are constantly trying to encourage you to go off your health plan, or not really your friends.

I know what you are thinking, what if it’s family, husband, wife, kids, etc. that are the negative influence, what do I do, because I can’t get them out of my life. This is true, and extremely unfortunate as well. 

But if I may leave you with this, no matter who is in your life that you can’t control, what you can control is building your own community of people that support you. 

That’s why I’ve created a community for people to join that share the same mindset around health and fitness. Joining this group is truly how to lose weight and keep it off, permanently! It’s called, the 20-Day Gut Challenge ( Facebook). Join today and become part of a community that wants you to succeed!

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