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Kimberly lost 40 pounds

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Power of Going Plant-Based: Kimberly lost 40 pounds by her 40th birthday with plant based eating and juicing. Now she is spreading the good news of eating natural, whole foods. Check out her story and find out how she changed her lifestyle.

kim plant based weight loss

I was motivated to lose weight by my children. I have been eating organic foods at home for over 6 years, but none of that had helped me lose weight. It was over 6 years ago that I was diagnosed with Polycystic Ovarian Syndrome (PCOS). This condition makes it very hard to conceive and lose weight.

My husband and I watched the documentary Fat, Sick and Nearly Dead and we knew that a plant based diet could really help us! We started a juice fast in September of 2015 lasting about 21 days, and we lost 21 pounds. When we stopped the juice fast we went to a mostly plant-based diet, specifically excluding pork, beef, dairy and eggs. Fast forward a few more months and I had lost a total of 40 pounds by my 40th birthday on 2/25/16.

I do not exercise daily as I should, but I do simple weightlifting activities at home and try to work physical activity into my daily activities (example: taking the stairs, not the elevator).

At 5’5″ tall, my starting weight of 261 pounds was embarrassing and overwhelming. My current weight is 221 pounds. I have much more that I’d like to lose, but I’m tremendously proud of my progress!

I am a staunch believer in natural, non-medical healing, so it is only reasonable that a plant based, dairy and egg free, whole foods lifestyle would give me success.

It has only been approx. 6 months and my success is outstanding. I have only accomplished so much because I have not given up. This is the key to my success. If you fail you are still winning, because you can start over. Just don’t quit! I’ve made mistakes and eaten food that made me sick (and kept me up all night long), but I did not quit.

Most black families think they have family history chronic disease, including high blood pressure and diabetes. I don’t think we have family history of anything except a terrible diet and a sedentary lifestyle.

Blog: www.inherentlynatural.com

Twitter: @inherentnat1

Instagram: @inherentlynatural

Kanika lost 73 pounds

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Transformation of the Day: Kanika lost 73 pounds. This registered nurse has promoted healthy habits for years, but didn’t practice her own advice seriously until she was diagnosed with a number of serious health challenges. She pulled on the strength of her faith in God, started eating clean and created small, achievable goals. Check out what she shared with us about how she’s been able to transform her life.

kanika before and after

Hello! My name is Kanika B. and I’ve loss 73 pounds naturally. I started my journey 3 years ago, weighing in at 273 pounds at 5’4″. I currently weigh 203 pounds. I battled with food addiction, depression and low self-esteem most of my life. As a Registered Nurse, it is my job to promote healthy habits, but I never even took my own health seriously until being diagnosed with type 2 diabetes, hypertension and early signs of kidney injury. Diabetes and hypertension runs in my family and it was then that I decided that I had to change my life if I wanted to live.

I knew I could not do this journey alone, so I invited God into my journey and that’s when true change began. I have adopted a clean eating lifestyle and use mostly all organic foods. I cut out fried foods and unhealthy snacks. I am also incorporating more vegetarian meals in my diet. I exercise 5 days a week at my local gym, doing at least 45 minutes of cardio and strength training 3 days a week.

My advice for others who are looking to lose weight would be to start off making small goals ( 5-10 pounds at a time). For me, that has been easier than looking at all the pounds I needed to lose as a huge goal. Also, put your goals in writing to make yourself more accountable. Use your support system during this journey, you need all the encouragement you can get. Start getting active with small steps and build up from there. Lastly, reward yourself when you reach your goals (non-food reward) with things like makeup, a massage, getting a mani/pedi, etc. I love to share my weight loss journey with others, because if I can they can.

Instagram: @nurse4god

8 Benefits of Eating Locally and Organically

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eating local and organicOne of the most beneficial things you can do for your overall well-being and health is to eat locally grown foods, especially those that are organic, as much as possible.  There are many reasons why it is a good idea to eat organic foods from your local farmer’s market or foods that are sourced locally by grocery stores. Even non-organic local produce has benefits. Here are just a few benefits to consider.

  • Eating Locally Saves Money

Eating food grown locally is sometimes less expensive than conventionally grown foods at the grocery store. Since local growers don’t have to add delivery and storage expenses to their prices you can often save money. This is especially true in remote areas like Hawaii, Alaska or any place that has to import their groceries over sea.

  • Eating Organically Reduces Exposure to Pesticides

A study published in Environmental Health Perspectives shows that those who eat organically have lower levels DAPs, or dialkylphosphates, in their bodies. DAP’s coincide with levels of organophosphates in the body so the lower the DAPs, the fewer pesticides have been consumed.

  • Organic and Local Foods are More Flavorful

It’s not just hearsay that organic and locally grown foods just plain taste better than conventionally grown produce. Even dairy products and meats that were grown organically taste better to many people. Produce grown locally is typically fresher and often picked at ripening rather than picked early and ripened in box. Organic produce is free from many chemicals which improves flavor.  Look for food that is IN SEASON to get the best tasting food.

  • Local Foods Have More Nutrients

Locally grown produce is healthier and more nutritious, even compared to organic grocery store produce. As mentioned above about ripeness, locally grown foods don’t just taste better because they are ripe but this ripeness also contains more vitamins and minerals compared to food that has been shipped and sitting for a while. Also, when produce is picked or harvested before it’s ripe, it will still ripen but simply can’t contain the vitamins a naturally ripened fruit or vegetable does.

  • Organic Foods Don’t Contain Antibiotics

Similarly to pesticides in produce, conventional meat and dairy tends to also be exposed to  antibiotics. Many people feel that meat and dairy products that are organic often taste much better as well as being potentially healthier. The antibiotics used in non-organic dairy and beef cows can harm the healthy bacteria in our stomachs which in turn weakens our immune system. Many people wonder if antibiotic use in food is contributing to antibiotic resistance in terms of fighting illness.

  • Supporting Local Farms Improves Economy

Local farmers and gardeners often struggle with their way of life. In today’s world many people are becoming more conscious of where there money is spent and who their money supports. Choosing to give your money to local farmers in a win-win situation. You get a much higher quality food and help them continue to grow the produce they raise and that we need.

  • Organic Foods Have More Antioxidants

Many of the healthy antioxidants in produce is lost during conventional growing procedures. Organic food contains far more antioxidants which directly improve the health of your body. Organic food that has been grown in state or in a neighboring state will contain the most antioxidants.

  • Eating Locally Gives Opportunity to Experiment

This might seem like an odd benefit but when you create a relationship with local growers the way you eat can really improve. When you shop at a grocery store it is easy to get stuck in a rut of buying the same produce. This limits the variety of food you eat and the way you eat your food. As you start buying locally from different farmers you will often have opportunity to try produce you may never have bought normally. You also will learn to buy foods seasonally and may even get tips from the growers and fellow farmer’s market goers about new ways to prepare the produce.

A Word about the Organic Label

Just because a label says something is organic doesn’t necessarily mean it is completely organic. First off, the USDA only requires 95% of the ingredients in organic foods to be organic. Organic produce may still contain pesticides which have been carried in the wind from neighboring non-organic fields. You can’t control the bees and the wind.

Organic crops can even contain GMOs which migrated from neighboring crops, much like the pesticides can do. Also, locally grown food doesn’t mean it’s organic. Local farmers can and do use pesticides or possibly antibiotics in their animal products so always ask if this is a concern for you.

It’s generally agreed that organic food is healthier than non-organic and local foods are healthier than grocery store produce. Making an effort to eat more organic and locals foods is a great choice to improve your diet. If you aren’t able to go completely organic, check out this list of foods you should try to eat organically.

Top Healthy Food Trends for 2015

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topfoodtrends2015blogFood is a way for people to share interests, express creativity in cooking, gather and bond with family and friends, and reward themselves. We even see social media filled with images of food and meals. It’s easy to see that food is a major part of human life. Bottom line, people love to eat and they are always looking for great new food ideas.

Nevertheless, food trends constantly evolve. The year of 2015 has quite a few trends that we are going to be seeing more of. Many of them actually are directed towards a more health-conscious way of eating. Here are a few 2015 food trends you’ll be seeing around your city and online (especially on Pinterest):

Carb Recipes Going Paleo: Paleo itself is already growing in popularity and in of itself is going to be huge this year. However, the real trend is how many chefs and at-home foodies are replacing very traditional carb recipes with paleo recipe options. This is going to be really helpful for people who want to eat paleo but have those carby comfort foods they miss.

Matcha Lattes and Snacks: 2013 and 2014 were both big years for tea, especially green tea. Green tea was toted for everything from energizing the body to promoting weight loss. 2015 is going to be big for tea but more specifically for Matcha Green Tea Powder, green tea’s powerful big brother. Matcha lattes and smoothies are going to be hugely popular and the new latte hot in many coffee shops. Matcha being used in recipes, especially baking, is another trend we are going to be seeing.

Gluten-Free Continuing Its Rampage: Gluten-free and wheat-free diets are going to continue to be popular, even among those who are necessarily gluten-sensitive. A huge number of companies and restaurants are offering gluten-free alternatives and even small town grocery stores now have dedicated gluten-free sections.  Gluten-free recipes are also all the rage now because the abundance of gluten-free ingredients in stores makes it easier for you to cook and meal prep at home.

Return of Natural and Animal Fats: The age of the fear of fat may be over.  I’m not talking about trans-fat or chemical fats, but natural fats. Those who love fat will rejoice this year! “Healthy” fats are going to be making a strong comeback this year. Butter, ghee, animal fats, etc will all be more popular in the American diet.  Check out this article for more info.

Antibiotic-Free, Grass-Fed Meats: As more and more dirt comes out on the atrocity of typical factory farmed meats, many people are taking notice and wanting a change. This year people will be demanding grocery stores provide not only grass-fed meats but also those who raise their animals more humanely and without antibiotics and growth hormones.

GMO-Free and Organic Vegetables and Fruits: Consumers will be demanding Genetically Modified Organism-Free and organic groceries more than ever this year. Not only are grocery stores upping their selections but farmer’s markets and privately-owned organic stores are becoming hugely popular. Self-sufficiency is becoming more accepted which means people growing their own organic vegetables is also going to be popular.

Fermented Foods: As cultures and their dishes continue to meld and mix many Americans are realizing how delicious and healthy this overseas-originate dishes are. Sauerkraut, kim-chi, kombucha, pickles things and other fermented foods are going to become more popular. Not only are there unique in flavor and texture but also offer health benefits.

Smoked Everything: Not many people dislike the taste of smoked foods. Smoked meats and fish aren’t going to be the only popular items in 2015. Condiments, sauces, vegetables and even snacks like chips and dip are going to be coming in smoked flavors. At-home smoking will be another hobby that is going to be a hot trend this year.

Craft Beers and Other Beverages: Craft beers and microbrews are becoming the “in” alcoholic beverage, especially for 20 and 30 something’s. Other craft beverages like root beers, ginger ales and colas made from natural cane sugar and other less processed/chemicalized ingredients are also going to be really big. Pepsi has already developed their own cane sugar cola and Coke’s new CokeLife is naturally sweetened.  People want to be able to create their own beverages and be sure about what the ingredients are.

Cauliflower as a Main Dish: Last year kale was the vegetable in the spotlight. We saw kale-based dishes, kale chips, kale smoothies and more. Kale is still popular but cauliflower is going to be the poster child vegetable in 2015.  One of the main reasons is that it can be cooked to replace rice and mashed potatoes, two American staples when it comes to main side dishes…but with far less carbs and tons of fiber.

2015 is going to be an exciting years for foodies and chefs alike. The move towards healthy foods and the growing interest of knowing where our food comes from it something to really celebrate. Hopefully 2016 will continue with this mindset health and food awareness.

Tip: You have to know what works for you.  Just because something is a trend, doesn’t mean you should quit the way of eating that has been working for you.  Don’t just jump on a bandwagon…do your research.  There are always new trends and programs that claim benefits and results…and they change every year.  Glean what you can that will actually benefit you and throw the rest away.

10 Tips for Eating Clean on a Tight Budget

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10 Tips for Eating Clean on a Tight Budget

Almost every person who plans on dieting or at least eating healthier is faced with one very common slippery slope – good food can cost more money. Whether you’re looking to invigorate your meal plan with organic products for a healthier system or just add more variety of fruits, vegetables, and appetite suppressants like almonds and nuts, your grocery bill each week could be a little higher…until now. I’m one of those people who knows that you CAN eat clean on the cheap. Follow these 10 tips to reverse the trend that your wallet is the only thing getting thin while dieting.

FYI – Check out our Ebook “Clean Eating for Weight Loss and Wellness” and learn all about eating clean.

Search Coupon Sites

We’ve all been in line at the grocery store waiting to buy one item when the person in front of you pulls out 19 coupons just to save .04 cents. Well, why not join them and browse the Internet for coupons that will help you eat clean on a tight budget. The websites for your local grocery stores are a great place to start. Coupons are almost essential when purchasing specialty items like gluten-free food, vitamins, cereals, and energy bars to name a few.  Visit the websites of the brands you love and look for deals and coupons. Also, If you save money on non food items like dish soap, laundry soap, trash bags or toothpaste…you’ll have more money for food. (Don’t forget the old fashioned coupons in your weekly newspaper as well)

Buy In Bulk

Another tip that goes along with using your coupons is purchasing in bulk. There are certain foods like nuts (appetite suppressants),  protein or breakfast bars, yogurt, chicken breasts and soups (good for cleansing) that are relatively expensive when purchased alone but provide great deals when bought in bulk. Look for foods that store and preserve well so having them spoil and go bad isn’t an issue.  Beans, whole wheat pasta, tuna and brown rice are just a few examples of staple foods that you may use a lot in you weekly eating that you can buy in bulk to save money.

Manage Your Food So It Doesn’t Go Bad

There’s nothing worse than spending a boat load of money on fruits, vegetables and whole-grain bread only to have the bananas turn pitch black and the loaf sprouting legs and walking off before you can even enjoy it. Eating well on a budget requires managing of your food so that it gets used up in due time.  Plan your weekly meals and make a shopping list to make sure that you aren’t buying food you won’t use.  Also, don’t be afraid to freeze fruits and veggies so that they last.

Plan Meals

Using up your food before it spoils involves planning your meals. This tip has a two-fold method of making sure the food gets used but also possibly getting two meals out of one. For example you can make a whole pile of braised chicken on night 1 and then use the leftovers to make a gumbo on night 2 or 3. You cook once and eat twice without tiring of the taste.  If you fail to plan, you plan to fail.  If you plan healthy meals that will help you lose weight, the fast food and highly processed foods you need to avoid are less likely to be on your plate.

Make A Shopping List Every Time

It’s important to avoid impulse buys by making a shopping list for every trip to the supermarket. Along those same lines you should try to avoid multiple trips to the store in a week and make one focused trip to stick to your budget.

Check Out Websites Dedicated to Meals on a Budget

Many times meal creativity for the week can come healthy recipe websites and online articles that focus on eating on the cheap. Search the internet an on Pinterest for great recipes.

Buy Organic When It Goes On Sale

Many consumers would love to eat organic food at every meal but unfortunately that’s not realistic for everyone due to cost. That being said stocking your kitchen with organic foods is very much possible. Buy organic produce when it is in season.  You can also freeze it and take advantage of meat and dairy sales. Another thing to remember is that meat and eggs should have high organic priority but items like cauliflower or sweet potatoes might be better served buying conventional because of low pesticide risks.  Do your research to learn more about WHY buying organic is better and you can prioritize what you want to buy organic and what you can buy conventionally grown.

Improve Your Cooking Skills

Learning how to cook at home is also another way to frugally eat clean while at the same time learning a new skill. When you cook your own meals your portions can be larger with more leftovers for a free second meal and you’ll know everything going into your food.  The main benefit of cooking is that you KNOW what is in your food and you have more control over the nutrients and calories.  Save money by eating out less and learn how to make your favorite restaurant meals in a healthy way at home.

Keep Dining Out To a Minimum

It’s good to enjoy a night out with somebody else doing the cooking for you every now and then but that $40 + bill can really put a dent in your healthy eating budget.  Even things like buying your lunch at work can add up over time to impact your pocket book. If you limit you dining out frequencies to a minimum you’ll be able to eat better and more diverse throughout the week.

Integrate “Savings Staples” Into Your Menu

The more often you can get away with a brown rice, whole wheat pasta or bean based dinner for cents on the dollar, the more money you’ll have for buying organic and purchasing more fruits and vegetables. If you can integrate cheap staple foods like pasta, frozen veggies like cabbage or broccoli, oatmeal, potatoes, and more into your menu you’ll save immensely and still eat healthy.

There are a number of things that can derail your healthy eating plan from lacking energy to disdain for changing your eating habits, but by following our tips a budget burden hopefully won’t be one of them.

Weight Loss Story of the Day: Shekenta lost 159 pounds

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Update Nov 2016: Shekenta wrote to us to share her awesome progress. She’s gotten leaner by dong things like eating organic, using intermittent fasting and doing challenging workouts. Check out what she shared with us about what she’s learned over the last 2 years.

shekenta

How have you maintained your weight loss/continued to lose weight?  
Since my initial story, my weight has been up and down 21-27 lbs, here or there. It’s never gone so far up that I couldn’t get it back down within 2-3 weeks. I gain weight/water weight really fast, but I’ve learned to adjust my eating and workout routine when needed. I’m currently weigh 217 pounds at 6’1.5″ tall. That isn’t a big change from before, but I’m a lot leaner now and wearing smaller clothes. I LOVE working out and being active is definitely my lifestyle. Consistent eating habits will always be my struggle, but I’m ok with that. I just try an improve them one day at a time.

What has worked in terms of eating habits and what worked in terms of exercise?
I eat organic. I’ve also been eating for my blood type for a little over a year now. I find that this works for me. I’ve been doing intermittent fasting for a little over 2 months and I love it! I fast 16 hours and eat during 8 hours, making sure I get my necessary calories and nutrition within the 8 hour window. It is really helping me lean out and burn fat. I go to Orange Theory Fitness. This is one of the best investments I’ve made when it comes to working out. I think everyone should try it at least once. It will change your life.

What lessons have you learned on this journey?
I’ve learned that self love is really improtant. We are our worst critics. We can set ourselves back just by being or thinking negative. Our bodies are constantly changing. Learning to trust the process is so important. Also, NEVER compare your journey to anyone else’s. This is yours and yours alone. You alone know how you got to where you are and how hard you’ve fought to get to where you are now. Lastly, what works for someone else might not work for you. Find the things that will help you succeed.

At this point, would you offer any new or different advice to others who want to lose weight?
My advice would be to strength train from the beginning, even if it’s only using you body weight or 2-5 lb. weights. It will help define your body more. Don’t deprive yourself of things you really want. If you do, it will be more harmful to your journey than if you would have just eaten it. Lastly, don’t be too strict on this journey. Cut or modify unhealthy things slowly… Baby steps.
Instagram: @Amazon_Queen

Jun 2014 – Weight Loss Story of the Day: Shekenta lost 159 pounds. Over the last few years this Zeta Phi Beta soror has worked to changed her eating habits and found exercise routines that work for her.  She knows that slow and steady wins the race.  Here is what she shared about her weight loss journey:

Shekenta weight loss

What was your motivation?
Every year, I like to change something about myself. I tried in 2007, but living w/other people makes it so much harder and didn’t make it. On July 14, 2008, I started my journey with a help of a consistent friend. After I saw the changes, I was able to do it on my own. Now, my motivation is to stay healthy and get to a healthy body fat percentage. Plus, I LOVE the way my body is changing.

How did you change your eating habits?
I slowly started removing unhealthy things from my diet starting with fried foods. I’ve been eating majority organic since 2009. I recently removed altered sugars from my diet, which pretty much eliminated anything packaged or else that wasn’t organic. I never deprive myself of my cravings and treat myself often. However, treating myself has changed from super fattening foods to frozen original tart yogurt or cookies from the organic store. Still fattening, but less of an effect on my body.

What did your workout routines look like?
When I first started out, I just walked 4 days a week at least 2 miles. Then I would increase based on my workout level. The first mistake I made was not strength training. Lesson learned. Now, it is an important part of my routine. I used to love the gym, now… not so much. I am on my 2nd round of Insanity while lifting weights. I also have done T25 all 3 phases and I weighted hula hoop. Those workouts have really helped tone my body and slim my waist.

What was your starting weight? What is your current weight?
I’ve estimated my starting weight at about 379 pounds based on when the last time I weighed myself back then and how big I had gotten. I’m currently at 219.8 pounds and still going.

How long did your transformation take?
The first 80 lbs was the easiest. I think my body was just happy to be moving and seeing a change. After that, it was harder to lose. These last few are the realest ever. I’ve never had to pay so much attention to my caloric intake. I’ve mastered the maintaining, that’s the easy part for me. I would get content for awhile and then decide I want to reach another goal. That’s why my transformation stretches over the years.

What advice to you have for others who want to lose weight?
This is not easy and don’t EVER let anyone fool you into thinking so. Don’t let those outsiders who don’t have your best interest at heart discourage you from what you are trying to do. …And definitely, don’t EVER do it for someone else. This should be for you and making yourself a better person.

Shekenta before and after

Weight Loss Story of the Day: Sindy lost 75 pounds

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Weight Loss Story of the Day: Sindy lost 75 pounds.  This proud mom was prescribed a lifestyle change by her doctor after being diagnosed with heart problems.  She embraced clean eating and regular exercise to transform her health and her curves.  Here is what she shared with us:

Sindy weight loss

Hi,  I love your page! A little info about me is: my name is Sindy. I’m a 26 year mother of a 4 year handsome prince named Chezzy. I’m a proud latina woman of Afro-Dominican and Puerto Rican decent. About a year ago I was having frequent heart palpitations, which prompted me to visit my family doctor. When I called her she wanted to see me that night and so I went to the hospital. She did an EKG on me and discovered I had A fib (Atrial fibrillation or flutter is a common type of abnormal heartbeat). I was placed on meds for the condition. Then I saw a cardiologist to run some additional tests and her prescribed me life change. That included no caffeine, regular exercise and drinking plenty of water.  Now, I exercise on a daily basis and eat right.

When I first started my weight loss journey I went to the gym 5 days a week. I primarily focused on cardio. I also ate EXTREMELY clean. About 5 months in, I started weight training. I went to the gym 3 days a week and worked out at home 2 days. My eating habits consist of healthy home cooked meals. I stayed away from fast and processed foods. My family and I also switched from conventional food to organic food. It’s a little more money but my family is worth it. I must say my favorite exercise is squats. They make my booty just right…lol.

I was terrified of not being with my son and his father, so I changed my life.I was 220 pounds and now I am 145 pounds. So far, it’s been 1 year and 14 months from the moment I changed my eating habits and 10 since I began excising. I’m so happy that I decided to change my life. I’m proud to say I did it 100% natural, without pills, surgery, crash diets, etc…just hard work.

Instagram: @msspanishfly_ inactive

Sindy before and after Sindy before and after

Chemicals in Our Foods: GMOs vs. Organic Foods

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One of the most vital aspects of cultivating health is the quality of the food, water, and supplements you ingest. Eating food that is organic and free of chemicals and genetically modified organisms (GMOs) is important all the time, but even more so when one is losing weight, detoxing or trying to improve your health. When you are transforming your body, the chemicals and by-products from the substances we eat and drink that have accumulated in our fatty tissues are released into the bloodstream to be broken down and excreted from the body. Adding more chemicals to this toxic load is a recipe for disaster, so we need to be aware of the effects of genetically modified organisms vs. organic foods.

To give some context, let’s talk about conventionally grown foods vs organic.

gmo organic differenceIn general, much of the conventionally grown food we eat is infused with pesticides, herbicides, food additives, artificial dyes, preservatives, ionizing radiation, sewage waste (“biosolid compost”) and chemical fertilizers. Some of these are quite poisonous to the body over time.  For example, insecticides are usually designed to destroy the nervous or digestive systems of the insects they are targeting. These poisons can have the serious affects on the organs and nervous systems of humans; it just takes longer for the effects to show because of our exponentially larger size and more complex immune systems.

What is organic food? “‘Organically grown’ food is food grown and processed using no synthetic fertilizers or pesticides. Pesticides derived from natural sources (e.g., biological pesticides) may also be used in producing organically grown food.” – EPA.gov

Commercially Grown vs. Organic

It is true that conventional food is cheaper to grow and purchase when measured only in dollars. The studies done on the nutrient value of conventional vs. organic food have been inconclusive at best, so we can’t factually say that one is more nutritious than the other alone. However, it has been shown that organically grown produce has higher antioxidant levels. The main issue is that most studies have not measured the health impact of the chemical ingredients of conventional food, nor did they measure the ecological impact of conventional farming practices on the land and environment.

What are GMOs

Genetically modified organisms or GMOs present another health concern. While labeled as safe by the FDA, no long-term studies have been done on the health and ecological impact of GMO food. Many countries have banned the growing of GMO crops because of reported health problems. At the very least, consider that most plants are genetically modified to make them more resistant to the pesticides and herbicides with which conventional crops are sprayed, which means more poisons on the final food. Some crops are engineered to produce insecticides within their cells. This means the insecticide will be present in the food on the cellular level, and there is a concern as to whether eating those foods may be able to alter your cells.  We don’t know what the affect will be because there is no research for this new phenomenon. Until more long-term, conclusive evidence exists that GMO food is truly safe and healthy, which is not funded by a biotechnology company, how do we truly know it’s safe to eat? As labeling of GMO food is not yet required in the U.S., you can seek out organic or “Non-GMO Project” verified foods to avoid GMOs

Don’t be mistaken. This doesn’t mean that everything labeled Organic is healthy. For example, highly processed foods like fast foods and candy will still add to your toxin load, even if it contains certified organic wheat, cheese and brown sugar. For maximum health, you may want to choose minimally processed, whole foods like fruits, vegetables, beans, and seeds for the bulk of your meals. Nor should you trust other claims like “all natural,” which means nothing (do your research on the term), or “low fat,” which means the product may still contain sugar, salt, MSG, and other toxic additives so that it still tastes good.

There is no perfect food or eating plan that I can recommend that will work for everyone. It is important that we consider not just processed foods, but also chemically treated and genetically modified foods when it comes to our health.  We are striving toward weight loss, but we also want optimal wellness.

6 Tips for Starting a Vegan Diet

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If you have decided to start a vegan diet then you are in good company. Many people are adopting the vegan lifestyle for health and ethical reasons. Here are 6 tips for starting a vegan diet to help you get the most benefit from your choice.

vegan diet tipsTip #1 – Plan meals ahead of time

Keeping a vegan diet takes effort. By the middle of the work week, you may not be up to the effort anymore and it becomes easier to make the wrong choices. You can prevent this by planning out your meals ahead of time and organizing your food so grabbing the right thing to eat is easy. Also, always make sure to have a snack with you of fruit, nuts or whole grains to help tide you over when hunger strikes.

Tip #2 – Up your B12

Vegans have a smaller percentage of B12 deficiencies than vegetarians; possibly because of the dietary on green, leafy vegetables but even being low on B12 can seriously impact your health. B12 is a soluble vitamin, which means our bodies do not store it. What is not immediately used is filtered out. It is essential that you add a B12 supplement to your diet to avoid developing a deficiency in this vitamin. A B12 deficiency can cause serious problems and even lead to thinking disorders, neurological problems, mood disorders and fatigue.

Tip #3 – Don’t assume meatless means healthy

Many vegans assume that if there is no meat in a dish, then the dish must be healthy. A lack of animal or fish protein in a dish doesn’t imply a healthier food; it just means that something else has been used to supply the body with something that will be taken in as filling. In many instances, bleached  flour, trans fats, other benefit-less fillers are used to create a dish that is filling, but has little nutritional value. Always make sure to know what is in the dish and to make sure that the rest of your plate has a balanced serving of other foods to maintain a healthy diet.  Read food labels and do research online.

Tip #4 – Be consumer smart

Being vegan isn’t just a healthier choice for many; it is also a booming marketing demographic for food and clothing producers. The label of ‘vegan’ attached to any item often comes with an associated higher price than its non-vegan counterpart. As a smart consumer, it is important that you remember that there are no regulations about who can and cannot use the term vegan on a label. Only recently have food packaging laws been changed to clearly define what can be labeled organic and many people are shocked to discover what they though was a healthy and organic product, only contained one organic ingredient amid many chemicals, steroid and genetically altered ingredients. Be careful when buying that you don’t believe the hype. Take the time to read all of the ingredients and do your homework.

Tip #5 – Look at restaurant menus before you go out

More and more restaurants are accommodating vegetarians, vegans and those with gluten intolerance. While some restaurants will highlight on the menu which dishes are prepared to common vegan standards, some will only list this information online. Planning ahead for what you are going to order before you get to the restaurant has more benefits than just allowing you to stick to your dietary guidelines. If you already know what you can and cannot eat and have an idea of what you will order, it can make dining out more comfortable with friends and family who may not completely understand the vegan restrictions.

Tip #6 – Find vegan sources of protein and calcium

Many of the studies done on the impact of a vegan diet on health have reported low bone density in long term vegans and a protein deficiency in the diet. This has been attributed to a commiserate low calcium intake. Protein deficiencies in the diet can contribute to lethargy, depression and other issues. This doesn’t mean that a vegan diet promotes these deficiencies; it does mean that many vegans are not following a diet that provides for vegan sources of adequate amounts of protein and calcium. Some common sources of calcium include green leafy vegetables; calcium fortified or set soy products, beans, fruits and grains.  You can find protein in things like faux meats, soy, nuts, leafy greens, beans and vegan protein powders. The recommended daily allowance of calcium for an adult is set at 1000 mcg a day. Protein needs will vary according to the individual.

Weight Loss on a Budget Tip #23: You Can Save Money on Organic Food

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Tip #23 of our Weight Loss on a Budget Tips: You Can Save Money on Organic Food.  Here are 5 ways to make organic more affordable.

save on organic food

  1. Look for coupons on organic brands – You may not find many coupons for organics in your local paper, so you’ll need to visit the websites for the brands you like and look for coupons.  Many companies offer coupons and special offers to their email list, so sign up for deals.
  2. Buy in Bulk – You can get all the benefits of organically grown food at a reduced cost when you buy in bulk.  Focus on foods that are not prone to go bad quickly like cereal, nuts, beans, protein powder, grains and healthy snack foods.  If you are a member of a club, like BJ’s or Costco, make sure you are taking advantage of specials and monthly store coupons for greater deals.
  3. Buy the Store Brand – As long as the product is certified organic (USDA) it doesn’t matter what the brand is.  If you like the taste and it meets your nutritional needs, buy it instead of the name brand and save money.  A lot of grocery stores now carry a house organic brand because of consumer demand.
  4. Grow Your Own – If you have enough space and an interest in gardening, consider getting a book and heading to your local home improvement store for what you need to get a garden started.  There is actually a whole urban gardening movement going on where people use methods like square foot gardening to raise their own food in limited spaces.
  5. Clean 15 / Dirty Dozen – There are actually fruits and veggies that are not exposed to a lot of pesticides and don’t have a lot of pesticide residue.  They are called the “Clean 15™”.  You can save money buy NOT buying them organic.
    • onions
    • avocados
    • sweet corn
    • pineapples
    • mango
    • sweet peas
    • asparagus
    • kiwi fruit
    • cabbage
    • eggplant
    • cantaloupe
    • watermelon
    • grapefruit
    • sweet potatoes
    • sweet onions

On the other side of the spectrum there is the “Dirty Dozen™” list of foods that most people recommend be purchased in organic form due to the amount of pesticide they are exposed to and what has been found in testing in terms of residue.

    • celery
    • peaches
    • strawberries
    • apples
    • domestic blueberries
    • nectarines
    • sweet bell peppers
    • spinach, kale and collard greens
    • cherries
    • potatoes
    • imported grapes
    • lettuce