Posts

,

Easy Everyday Green Smoothie (Vegan, Gluten-Free)

Everyday Green Smoothie

Photo credit: Carolyn Vinnicombe

 

It’s no surprise that smoothies are such a health food staple. They’re the perfect combination of easy-to-digest fruits with dark leafy greens, which everyone knows are jam-packed with vitamins and minerals. They leave you feeling full, clear-headed and energized, which means that they’re really great for breakfast. Eating a heavy breakfast (like oatmeal) in the spring or summer will make some people feel heavy and sleepy, which is exactly what you don’t need before a big day of work or a Saturday on the trail.

Carolyn’s everyday green smoothie recipe is super-tasty, easy to prepare, and is filling enough to get you all the way through the morning. It’s sweet, creamy, and has a little bit of bite thanks to the addition of ginger, which warms up the digestive system and makes it even easier to absorb and assimilate.

Everyday Green Smoothie

Photo credit: Carolyn Vinnicombe

Easy Everyday Green Smoothie

I really hope you enjoy our Easy Everyday Green smoothie recipe, excerpted from Carolyn’s Pantry and perfect for anyone who wants a high-energy, easy-to-digest breakfast that’s sure to put a little extra spring in your step.

As far as preparation goes, this recipe is as easy as it gets. Just throw everything together in a blender and viola, it’s done! If you’d like to get a few extra calories, feel free to throw some granola or nuts/seeds on top. Just be careful, as not everyone digests nuts/seeds and fruit very well when combined.

Preparation time is around 5 minutes and this recipe will make one big smoothie. If you don’t want to finish it all in one sitting, feel free to refrigerate what’s left for later. To avoid the fiber separating from the water/nut milk, it’s best to drink your green smoothie on the same day you make it.

This is the perfect time of year to start incorporating lighter, more energizing foods back into your diet. Thanks to Carolyn for sharing this recipe!

Easy Everyday Green Smoothie (Vegan, Gluten-Free)

Ingredients

  • 1 banana
  • 1 large handful fresh green kale
  • 1 large handful fresh baby spinach
  • 1 stalk of celery
  • 3 ice cubes
  • 1 tablespoon almond butter
  • 1 teaspoon fresh organic ginger (peeled)
  •  
  • Toppings
  • Granola
  • Fresh blueberries
  • A sprinkle of hemp seeds

Instructions

  1. Blend everything up and serve!
https://www.truewellth.org/easy-everyday-green-smoothie-vegan-gluten-free


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Spring-cleansing Vegetable Turmeric Soup (Vegan, Gluten-Free)

Spring-Cleansing Turmeric Vegetable Soup

Spring-Cleansing Turmeric Vegetable Soup

Many of us choose to eat a plant-based diet out of compassion and respect for animals, but choosing to fill our plates with fresh fruits and vegetables does more than just protect the natural environment and the animals who call it home. Even if it’s not our primary motivation, eating a whole-foods, plant-based diet has been proven to be a powerful aid in preventing and reversing chronic disease. Each time we sit down to eat in a way that supports the health of the planet, we support our own health in the process.

Eating a diet that’s centered around plants has a natural healing and cleansing effect on the body, especially as we introduce more raw foods, but many of us feel called to take a more active approach in our cleansing and detoxifying process. And now just happens to be the perfect time to do that!

As we move into spring, the days are getting longer and the temperatures are getting warmer. Life is reawakening all over the planet and we start to feel a shift in our own bodies and minds. In Traditional Chinese Medicine, it is thought that the cycles and rhythms of the human body are closely intertwined with nature. During the cold, winter months, our bodies gravitate towards semi-hibernation. We slow down, crave heavier, more comforting foods, and spend more time in leisurely activities like reading and watching movies.

In the spring, as new life emerges and regenerates itself, we feel naturally drawn towards being more active, spending more time outdoors, and eating lighter, more energizing foods. This presents a great opportunity to shed a little excess weight and clean out the toxins that have been accumulated and stored over the course of our winter dormancy.

Spring-Cleansing Turmeric Vegetable Soup

Photo credit: Ingrid DeHart

We recently found a recipe on the Eat Well, Enjoy Life blog that we thought would be perfect for early spring when we’re slowly waking from our winter slumber. It’s a recipe that’s hearty and fulfilling, but light and full of detoxifying ingredients at the same time.

Ingrid DeHart’s vegetable turmeric soup is full of flavorful ingredients and healing spices that will please your palate and give your digestive system the boost it needs to cleanse from the inside out. The turmeric fights inflammation and reduces gas and bloating, while the ginger and garlic stimulate the digestive tract to shed excess mucous and re-balance the intestinal wall. The other ingredients in this recipe, like coconut oil, carrots and kale all have well-known health benefits and healing properties of their own.

No special tools or kitchen skills are required to make this warming, healing soup. Just a knife, a cutting board and a pot to throw everything together in will suffice. If you’re looking to shed a few excess pounds or just want a little more spring in your step as we move into spring, we hope you’ll give our spring-cleansing vegetable turmeric soup a try!

Preparation time is around 20 minutes and the soup will take an additional 30 minutes to cook. One big pot will easily serve a family of 4. Leftovers can be stored in the refrigerator for 2 to 3 days.

Note: You could alter this recipe in a number of ways. We love the combination of flavors that Ingrid has created in this recipe, but the vegetables used are merely suggestions. Feel free to use whatever you have lying around the house or really love. The ginger and garlic do most of the cleansing work in this recipe, but if you’re choosing to avoid hot, stimulating spices and herbs, feel free to omit them. Turmeric is incredibly purifying on it’s own. For those eating a paleo diet, feel free to omit the beans.

This is the perfect time of year to start incorporating lighter, more cleansing foods back into your diet. Thanks to Ingrid DeHart and Eat Well, Enjoy Life for sharing this recipe!

Spring-cleansing Vegetable Turmeric Soup (Vegan, Gluten-free)

Ingredients

  • 1 large onion, diced
  • 1 medium carrot, diced
  • 2 stalks celery, diced
  • 2 cups cauliflower, cut into small florets
  • 2 cups kale, stems removed, chopped
  • 1 tablespoon fresh grated turmeric root or 1 teaspoon ground turmeric
  • 2 teaspoons garlic, minced (3-4 cloves)
  • 1 tablespoon fresh ginger, minced or ½ teaspoon ground ginger
  • 6 cups vegetable broth or water
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon coconut oil
  • ½ of 15-ounce can white beans, drained and rinsed or 1/2 cup of dried white beans, cooked (optional)
  • Cilantro, chopped for garnish (optional)

Instructions

  1. Heat the coconut oil in a large soup pot over medium-low.
  2. Add onion and stir. Cook for 5-7 minutes, until the onions begin to brown.
  3. Add carrots and celery, cook for 3-5 more minutes, until the vegetables soften.
  4. Add turmeric, garlic and ginger; stir until the vegetables are coated.
  5. Cook for 1 minute, until fragrant.
  6. Add broth or water, salt, and pepper; stir. Bring to a boil.
  7. Add cauliflower. Cover and reduce heat.
  8. Simmer for 10-15 minutes, until cauliflower is tender.
  9. When the cauliflower is fork tender, add beans and kale.
  10. Cook until the kale is slightly wilted, 2-3 minutes.
  11. Serve hot garnished with cilantro.
https://www.truewellth.org/spring-cleansing-vegetable-turmeric-soup-vegan-gluten-free


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

One-Pot Brooklyn Barley Stew (Vegan, Gluten-Free Options)

Brooklyn Barley Stew

Brooklyn Barley Stew

Have you ever experienced recipe overload in trying to find something to make for dinner? Thanks to the internet, we live in a world where thousands upon thousands of recipes are available at our finger tips at all times, but how can you separate the wheat from the chaff? If you’re new to the plant-based diet, how can you be sure that that hodgepodge of strange-sounding ingredients is actually going to taste good when mixed together?

In their new book, The Main Street Vegan Academy Cookbook, top-ten vegetarian author Victoria Mann and pressure-cooking extraordinaire JL Fields have teamed up with with over a hundred certified vegan lifestyle coaches to share 100 of their favorite plant-based recipes. Regardless of whether you’re a long time vegetarian/vegan or just dipping your toes in the world of plant-based eating, The Main Street Vegan Academy Cookbook is a great place to put your recipe search to rest.

In addition to 100+ recipes, Victoria and JL’s new book offers practical advice on the following topics:

  • Dubunking the myth of plant-based eating being expensive, complicated and weird.
  • How to pave your own path to health.
  • Troubleshooting and FAQ’s on vegetarian and vegan diets.
  • Menu plans that will keep you inspired and innovating in the kitchen.

To celebrate the launch of their new book, Victoria and JL sent us a recipe to share that we think is perfect for soothing the soul when you’ve got a case of mid-winter blues. Check out the recipe below and let us know what you think!

Brooklyn Barley Stew

Makes: 6-8 servings

Brooklyn Barley Stew

Photo credit: The Main Street Vegan Academy Cookbook

Created by Victoria Moran and JL Fields, this warming and hearty barley stew recipe is a perfect for deep winter nights when you’re in the mood for something soothing and nutritious. There are few things more comforting than a big bowl of steaming-hot stew, especially when it doesn’t take hours to prepare. You really can feel your body relax and mind slow down with each and every bite.

With this recipe, a few simple ingredients combine to make a healthy, plant-based stew that is packed with flavor. This delicious make-ahead dish only gets better as it sits, so fix it today and eat it tomorrow or save some leftovers…if you can help not gobbling it all down at once. 

A few notes: Traditional stew vegetables were used for this recipe, but feel free to substitute with whatever you like and/or have lying around the house. One of the great things about soup and stew is that you really can make substitutions to your hearts content and still get great results. Additionally, for those who are avoiding gluten, you can substitute rice, garbanzo beans or even quinoa for the barley and it’s equally as delicious.

One-pot Brooklyn Barley Stew (Vegan, Gluten-Free Options)

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 8 ounces crimini mushrooms, sliced
  • 1 cup pearl barley (substitute rice, garbanzo beans or quinoa for those who are gluten-free)
  • 1/2 cup dry red wine (optional)
  • 2 carrots, sliced
  • 4 cups vegetable broth
  • 1 plant-based bouillon cube or 1 teaspoon plant-based bouillon powder
  • 1 bunch kale, stems removed and leaves torn into 2-inch pieces
  • Salt (optional)

Instructions

  1. In a large stockpot, heat the olive oil over medium-high heat. Add the onion and sauté until translucent and soft, about 6 minutes. Add the mushrooms and stir to coat with oil. Sauté for 5 minutes, or until the mushrooms have released their liquid and are starting to brown.
  2. Add the barley and stir to combine. Stir in the wine, if using, and cook until the liquid is absorbed. Stir in the carrots. Pour in the broth and raise the heat to high. Add the bouillon and stir until it is dissolved. Cover the pot and bring the broth to a rolling boil. Turn the heat down to a simmer and cook, covered, for 45 minutes, or until the barley is tender.
  3. When the barley is tender, stir in the kale. It will look like a lot, but as you stir it in, it will wilt down. Taste and add salt if needed.
https://www.truewellth.org/one-pot-brooklyn-barley-stew-vegan-gluten-free-options

Enter To Win A Free Copy of The Main Street Vegan Academy Cookbook

Victoria and JL have been kind enough to provide a copy of The Main Street Vegan Academy Cookbook to our community, and you can enter to win!

We’ll choose a winner by random drawing on February 14th, 2018.

Here’s how to enter:

  1. Sign up for the email list using the form below. If you are already subscribed, you do NOT have to subscribe again.
  2. Leave a comment below letting us know the following: What is one small change you make to start improving your health? What’s the biggest barrier that prevents you from following through?

*Note: Giveaway is only open to residents of the US and Canada. From The Main Street Vegan Academy Cookbook by Victoria Moran and JL Fields; recipe by Michael Suchman (BenBella Books, 2017).

 


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Easy Potato Ratatouille (Vegan, Gluten-Free)

Ratatouille

Ratatouille

The holiday season is upon us again and with that comes a rush of family and activity. These are all great things, and many of us look forward to the flurry of preparations and celebration all year long,  but the holidays can also leave us with little to no time to get in the kitchen and prepare healthy meals for ourselves. Even the most disciplined and dedicated health-warriors among us are often left wanting come late-December.  Not only do we not have the time to prepare healthy meals, we barely have enough time to go to the grocery store!

And so the question is: how can we create nourishing, flavorful meals for ourselves and our loved ones with little to no free time and with only a few odd-and-end ingredients lying around the kitchen?

We recently found a recipe on the One Ingredient Chef blog that we thought would be perfect for busy times when simple meals are in dire need. With this recipe, your slow-cooker does most all of the work for you, giving you the freedom to focus your attention where it’s most needed.

And just because this dish takes so little time to put together doesn’t mean that you’ll have to sacrifice on taste. Slow-cookers are great for melding flavors together over the course of several hours, tricking your palate into thinking that much more time and effort went into the meal than what it did.

Ratatouille

Photo credit: Andrew Olsen

If you’ve never used a slow cooker before or you don’t have one, you can get the same results just by putting all of your ingredients together and cooking them slowly over low heat. There’s actually a lot of different ways ratatouille can be made, but all of them involve thinly slicing squash, peppers, onions, and usually eggplant into thin rounds and lining them around a pan with with whatever herbs you have in the kitchen.

In the end, no matter which cooking method you choose, I think you’ll find that our one-pot ratatouille recipe is perfect for times when life gets hectic and packaged, instant meals tend to sneak their way in. If you’re craving something warm and hearty during the holiday season, have just a few leftover veggies lying around and aren’t sure what to do with them, we hope you’ll give our ratatouille recipe a try!

Ratatouille

Photo credit: Andrew Olsen

Preparation time is around 15 to 20 minutes and this recipe will easily serve a family of 4. Leftovers will keep well in the fridge for 2 to 3 days.

Note: You could alter this recipe in a number of ways. We omitted eggplant, but you could easily layer in some of that as well. You can use your favorite prepared marinara pasta sauce or make some from scratch if you are feeling adventurous. Italian herbs like thyme and tarragon would work really well with this recipe too.

This is the perfect time of year to break out your slow cooker and create flavorful dishes even if you’re short on time. Thanks to Andrew Olsen and Creative Commons at One Ingredient Chef for sharing this recipe!

Easy Potato Ratatouille (Vegan, Gluten-Free)

Ingredients

  • 3 cups marinara sauce (any kind)
  • 2 large russet potatoes
  • 1 large or 2 small zucchini
  • 2 yellow crookneck squash
  • 2 red bell peppers
  • 1/2 red onion
  • 3 cloves garlic
  • Salt and pepper, to taste
  • Basil, for garnish
  • Ground cashews, for garnish

Instructions

  1. Wash and slice the potatoes, zucchini, squash, red bell peppers, and red onion into thin rounds (1/8-inch or thinner). If you have a mandolin, that makes things much easier but you can also do it by hand. Also mince a few cloves of garlic and set aside.
  2. Pour one cup of the pasta sauce into the bottom of your slow cooker, then (the hardest part) overlap the veggies and potatoes in a circular pattern around the edges (and fill in the middle) until you’ve used them all. Stop after each row and add a dash of salt, pepper, and minced garlic. Note: you may not want to use full slices of onion on each level, feel free to use just 1-2 rings each time you layer the onions.
  3. Pour about 2 cups more sauce on top (it will slowly trickle down as it cooks) and slow-cook on high for about 3-4 hours until the potatoes are tender. To serve, garnish with some fresh basil and/or vegan “parmesan” which can be made by blending cashews (plus nutritional yeast and salt, if you’d like) in a high-powered blender until they’re pulverized.
https://www.truewellth.org/easy-potato-ratatouille-vegan-gluten-free

 

 


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Smoothie Bowls Kids Will Love (Vegan, Gluten-Free)

Smoothie bowl

Many of our readers write-in to say that they have trouble getting their kids interested in eating plant-based foods on a regular basis. I don’t have kids of my own, but I can totally sympathize with the challenge. How can we get kids excited about healthy, organic, plant-based foods when they’re surrounded by endless quantities of junk food and advertisements that encourage them to eat them?

We recently found a recipe on the Fork and Beans blog that we thought would be perfect for introducing more plant-based foods into your child’s everyday diet. With her inventive smoothie bowls, Cara Ansis hits the nail on the head when it comes to creating food for kids that’s both tasty and fun, while also ensuring that they’re meeting their daily nutritional needs.

Photo credit: Cara Ansis

Smoothie bowls are jam-packed with an abundance of fresh fruits and are often accompanied by plant-based yogurt and plant-based milk, which you can either pick up from your local natural foods store or make on your own if you have the right kitchen tools.

If you’ve never made a smoothie bowl, this recipe may look a little intimidating. However, being that prep time is only a few minutes from beginning to end, just about everyone will have the time to quickly put one together, even as a last minute snack when the kids are hungry and reaching for something unhealthy. It’s really as simple as blending together a few ingredients, spooning the blended mixture into a couple of bowls, and putting some fresh fruit on top.

The next time you’re left wondering what to make for your kids who don’t seem to eat anything you make, we hope you’ll give our smoothie bowls a try! They’re delicious enough that you may just want to make one for yourself!

Photo credit: Cara Ansis

Preparation time is 15 minutes and this recipe serves 2.

Per Cara’s recipe, you can get super-creative with this recipe and turn your smoothie bowls into creative designs like animals, rainbows, or even flowers! Using fresh fruit, the possibilities are truly endless.

Smoothie bowls are safe for kids who have allergies to nuts, soy or grains so long as you choose plant-based dairy products that don’t contain them (there are some great plant-based milks out there that are made from pea protein).

We hope you and your kids will enjoy these awesome smoothie bowls, courtesy of Cara Ansis of Fork and Beans! Click here to see the full recipe on the Fork and Beans blog.

 


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Mouth-watering Mushroom and Sage Lasagna (Vegan, Gluten-Free)

Mushroom Sage Lasagna
Mushroom Sage Lasagna

Photo Credit: Heather Crosby

The majority of cookbooks do not capture the improvisational, casual cooking that most people do every day. In fact, most cooking done in homes doesn’t even involve recipes: we throw together dishes that we know and love while adding in our signature twists, and break out the cookbooks when we can get to the store.

Our friend Heather Crosby has a new recipe book out that celebrates the freestyle, stress-free type of cooking we pull off with regularity by proposing healthy “choose-your-own-adventure” templates for cooking. Her book is called YumUniverse Pantry To Plate: Improvise Meals You Love – from What You Have and it’s a one-of-a-kind plant-based, gluten-free recipe playbook that opens up a world of possibilities for home cooking.

One recipe that really stood out to us was the plant-based lasagna. Lasagna is one of those foods that just about everyone grew up eating and still loves today. Because of that, it fills a certain need when we’re craving something comforting that reminds us of mom’s home-cooking. Better still, Heather’s recipe is 100% plant-based and gluten free.

Check out the recipe below and let us know what you think!

Created by the talented Heather Crosby, our Mushroom & Sage Lasagna recipe is perfect for anyone who doesn’t feel like running out to the grocery store for a long list of ingredients or for those who enjoy a more spontaneous, freestyle approach to cooking.

Mushroom & Sage Lasagna

Makes: 8+ servings

People of all dietary preferences love this recipe! This would make a great dish for a potluck or for when catering for family and friends, even if they’re not plant-based. Per Heather’s style, substitutions with what you have available in the kitchen right now are welcome. Have fun experimenting and see what you can come up with!

Mushroom & Spinach Lasagna would be great served with a simply dressed side salad and a loaf of gluten-free bread. To add to the base recipe, feel free to include extra veggies in the lasagna, such as artichokes, sun-dried tomatoes, red bell peppers or squash.

Mushroom & Sage Lasagna (Vegan, Gluten-Free)

Ingredients

  • ½ cup (70 g) raw, unsalted almonds
  • ¼ cup (25 g) raw, unsalted pecans
  • 1 tablespoon plus 2 teaspoons unrefined coconut oil
  • 1¼ teaspoons sea salt, plus more to taste
  • Fresh-cracked black pepper
  • Pinch of fresh-ground nutmeg
  • 3 large leaves kale, chopped into small pieces
  • One 9-ounce (255 g) package gluten-free lasagna noodles
  • 2½ cups (340 g) cashews, soaked 4 to 6 hours, drained, and rinsed
  • 1½ cups (360 ml) water
  • ½ cup (65 g) pine nuts, toasted
  • 3 teaspoons fresh lemon juice
  • 5 to 6 sage leaves
  • 1½ pounds (680 g) cremini mushrooms, sliced
  • 2 large shallots, sliced or diced (about 1 cup/80 g)
  • 1 tablespoon Sucanat or coconut palm sugar
  • 2 to 3 tablespoons dry white wine (optional)
  • 1 batch Maudie’s Tomato Sauce, or two 24-ounce (680 g) jars pasta sauce

Instructions

  1. Preheat the oven to 375°F (190°C). In a food processor, pulse together the almonds, pecans, 1 teaspoon of the oil, ¼ teaspoon of the salt, a few grinds of pepper, and the nutmeg until dusty. Add the kale and pulse 3 times.
  2. Prepare the noodles according to the box instructions—layer them in rows on sheets of parchment to keep the noodles from sticking to each other.
  3. Make a cashew cream sauce by blending the cashews, water, pine nuts, lemon juice, 2 teaspoons of the oil, 1 teaspoon of the salt, and the sage until smooth; set aside.
  4. Place the remaining 2 teaspoons oil, the mushrooms, shallots, Sucanat, and a pinch of salt in a skillet heated to medium. Stir occasionally for 7 to 10 minutes, until they caramelize and brown. Add the wine (if using), stir for 2 more minutes or until it cooks off, and remove from the heat.
  5. Add 3 spoonfuls of tomato sauce into a lasagna pan; spread it around and top with noodles side by side. Spread a few spoonfuls of tomato sauce and cashew cream sauce over the noodles. Sprinkle with the mushrooms, season the layer with a pinch of salt and fresh pepper, then top with another layer of noodles. Repeat these steps, seasoning each layer with a pinch of salt and pepper, until all the noodles, sauces, and mushrooms are used. Sprinkle with the almond-pecan-kale topping, cover with parchment, and bake for 20 minutes. Remove the parchment and bake 20 more minutes until bubbling.
https://www.truewellth.org/mouth-watering-mushroom-sage-lasagna-vegan-gluten-free

Enter To Win A Free Copy of Pantry to Plate

Pantry to Plate

Learn more about Pantry to Plate

Heather has been gracious enough to provide a copy of Pantry to Plate to our community, and you can enter to win!

We’ll choose a winner by random drawing on August 31st, 2017.

Here’s how to enter:

  1. Sign up for the email list using the form below. If you are already subscribed, you do NOT have to subscribe again.
  2. Leave a comment below letting us know the following: What is one small change you make to start improving your health? What’s the biggest barrier that prevents you from following through?

*Note: Giveaway is only open to residents of the US and Canada


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Stop the Health Shaming!

Stop Shaming

Stop ShamingOver time, I’ve become better and better at navigating social situations while making food choices that align with my values. I get better at the dance of going out to eat with friends, going to parties, and traveling while enjoying myself without falling off track or feeling like an outsider.

But last week I was at a conference in Baltimore for my work as a web developer, and the food issue was especially challenging. Take a look at this group text from last week as our team was deciding where to eat.


Two things to consider:

  1. I mentioned that I was going to slip away to a vegan, soul food restaurant I had heard about, but didn’t mean to suggest that the whole group should go (someone else texted that to the group).
  2. I’m close friends with the guy who sent this text and talk openly about these things with him. I didn’t take it personally, as the text might suggest.

But still, it’s a good representation of the kind of social pressures that many of us have to deal with on a nearly constant basis.

The more I look, the more I see this kind of health shaming everywhere

And it’s not just limited to conversations between friends and family. Blatant examples of health shaming can be found in the media and in pop culture at large.

As an example, take a look at this article about a new juicer that has been making headlines recently, entitled,“As Juicero gets publicly shamed, let us not forget that juice itself is a lie.

This quote, taken from the article, is especially troubling:

“Juice is one of the pillars of the modern wellness movement, right up there with yoga, healing crystals, Korean sheet masks, and whatever else Goop is hawking this week. And wellness is the ultimate 21st-century status symbol. Forget about designer labels and expensive vacations. There’s nothing more difficult to attain, or more enviable, than a natural glow from within. To that point, whether we’re forking over $400 for a Silicon Valley-approved juicer or $10 for a local shop’s kale-ginger-cucumber-apple blend, we’re not just paying for puréed produce. We’re buying into a vision of ourselves at our radiant, virtuous, energized best. Buying cold-pressed juice has always been a way to signal to ourselves, and the world, that we’re enlightened enough to prioritize our health—and financially secure enough to invest in it.”

There is no doubt that wellness services and products are largely available only to those of a certain socio-economic class. We need to do more to make healthful food available and affordable to everyone.

And as wellness has become trendier, it HAS become a certain kind of status symbol. But frankly, I find it seriously awesome that people may be more interested in buying organic produce, taking a yoga or meditation class, or sipping a green juice instead of buying hummers and huge houses.

TV shows love to make fun of plant-based eaters and talk about how gross raw food is. Journalists love to publish stories about how there isn’t any evidence to support claims made about the benefits of supplements and detoxification.

I’m not saying that we should ignore the science. It is true that certain supplements can do more harm than good. We need to do our due diligence by consulting with qualified medical professionals and pay close attention to the data being released by independent quality-control companies like Labdoor that test supplements for their safety and purity.

There may not be many scientific studies that show how certain foods aid in the detoxification process, but I’ve personally been witness to some incredible health transformations over the years. When I worked at the Tree of Life, many of the guests arriving with Type 2 diabetes were off all medication and had a normal fasting blood sugar level by the time they left – and that was after just three weeks on a plant-based, low-glycemic diet.

I don’t know if they were “detoxing” or not, but I can tell you that they made life-changing improvements to their health and well-being.

I’ve been doing a lot of outreach for our new, big project lately, fueled by some truly shocking facts.

According to the CDC, 7 out of 10 people in the US die from chronic diseases that are largely preventable.1

1 out of 4 people continue to die from heart disease.2 As many as 1 in 3 adults could have diabetes by 2050 if current trends continue.3 More than 2 out of 3 Americans are considered overweight or obese.4 These chronic conditions are epidemic.

Yet we already have a solution to this crisis.

Through diet and lifestyle changes alone, we can reduce heart disease by 90%5,6, type 2 diabetes by 92%7, stroke by 80%8 and cancer risk by up to 60%9. In 2013, Kaiser Permanente, the largest managed care organization in the United States, noted that despite the strong body of evidence in support of a plant-based diet as a first-line treatment for chronic disease, physicians often ignore the facts in favor of quickly prescribing medications. The medical community is not giving patients a chance to manage their disease through healthy eating and active living.10

The hard truth is that so many of our loved-ones will experience a significant decline in their quality of life and eventually die, in part, because of what they choose to eat.

As Americans, we pay more for health care than other nations and yet as much as 86% of our healthcare costs could be avoided through simple changes in diet and lifestyle.1

And for that reason, I’m super-grateful for the fact that people have discovered juicing and yoga, even if it has become a trendy status symbol. I don’t give a damn what’s motivating people to eat more veggies, when just 2.5 servings per day can reduce early mortality by over 13%.11

The Real Cost of Health Shaming

The Standard American Diet is literally killing us, has a huge environmental impact and costs us over a trillion dollars each year in medical bills. It’s making the people that we love sick.

This is too important for me to not speak up. This isn’t a trend. This is a movement that must grow, because we have no other option than to radically change our current food culture if we want to live happy, healthy lives and do better for our planet.

So how about we stop shaming people who choose to buy $10 juices, and instead focus on making real, organic, plant-based food more available to everyone, regardless of their socio-economic status.

Let’s stop making fun of people who are gluten-free, vegan, vegetarian, paleo or whatever else they are because they choose to take on the difficult task of standing in opposition to the cultural norm in order to create better health for themselves and their families.

Let’s stop fighting about what diet is best, and celebrate each and every small victory that moves people towards eating more veggies and less processed food.

We need to shift the cultural conversation and stop alienating those of us who have the courage to make personal changes in a society that continues to marginalize and shame them. You might feel like an outsider in your community, but our movement is growing. Our strength and numbers are growing. We are in this together, and the more that we create acceptance, the more the tides will turn.

Sources

  1. National Center for Chronic Disease Prevention and Health Promotion. “Chronic Disease Overview.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 23 Feb. 2016. Web. 28 Mar. 2017.
  2. CDC, NCHS. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database, released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, as compiled from data provided by the 57 vital statistics jurisdictions through the Vital Statistics Cooperative Program. Accessed Feb. 3, 2015.
  3. National Center for Chronic Disease Prevention and Health Promotion. “Number of Americans with Diabetes Projected to Double or Triple by 2050.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 22 Oct. 2010. Web. 03 May 2017.
  4. “Overweight & Obesity Statistics.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 03 May 2017.
  5. Chiuve, S. E., M. L. McCullough, F. M. Sacks, and E. B. Rimm. “Healthy Lifestyle Factors in the Primary Prevention of Coronary Heart Disease among Men: Benefits among Users and Nonusers of Lipid-lowering and Antihypertensive Medications.” Circulation. U.S. National Library of Medicine, 11 July 2006. Web. 28 Mar. 2017.
  6. Akesson, A., C. Weismayer, P. K. Newby, and A. Wolk. “Combined Effect of Low-risk Dietary and Lifestyle Behaviors in Primary Prevention of Myocardial Infarction in Women.”Archives of Internal Medicine. U.S. National Library of Medicine, 22 Oct. 2007. Web. 28 Mar. 2017.
  7. Hu, F. B., J. E. Manson, M. J. Stampfer, G. Colditz, S. Liu, C. G. Solomon, and W. C. Willett. “Diet, Lifestyle, and the Risk of Type 2 Diabetes Mellitus in Women.” The New England Journal of Medicine. U.S. National Library of Medicine, 13 Sept. 2001. Web. 01 Apr. 2017.
  8. Chiuve, Stephanie E., Kathryn M. Rexrode, Donna Spiegelman, Giancarlo Logroscino, JoAnn E. Manson, and Eric B. Rimm. “Primary Prevention of Stroke by Healthy Lifestyle.”Circulation. American Heart Association, Inc., 26 Aug. 2008. Web. 28 Mar. 2017.
  9. Katz, David L. “Facing The Facelessness Of Public Health: What’s The Public Got To Do With It?”. American Journal of Health Promotion 25.6 (2011): p361. Print.
  10. Tuso, Philip. “Nutritional Update For Physicians: Plant-Based Diets”. The Permanente Journal 17.2 (2013): 61-66. Web.
  11. Boseley, Sarah. “Forget Five a Day, Eat 10 Portions of Fruit and Veg to Cut Risk of Early Death.” The Guardian. Guardian News and Media, 22 Feb. 2017. Web. 28 Mar. 2017.

* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

, ,

How Not To Die: How Simple Lifestyle Changes Can Eliminate Our Deadliest Diseases with Michael Greger, M.D.

michaelgreger-hownottodie

We are giving away a free copy of Dr. Greger’s book! To enter, fill out our 2015 reader survey.

I was shocked when I found out that the leading cause of death in the United States could be eliminated by changing what’s on our plates.

One out of every four Americans currently dies of heart disease — a condition that can be not only prevented, but REVERSED with a whole-food, plant-based diet.

If that was the only benefit of the plant-powered path, it would still be a strong argument for making veggies the main course.

But it doesn’t stop there.

Obesity, type 2 diabetes, high blood-pressure and other chronic conditions can all be improved by simple changes in diet and lifestyle.

And sometimes these kinds of lifestyle interventions are more effective than prescription pills and surgeries.

These powerful statistics carry a personal touch. I don’t know a single person who hasn’t been affected by one of these diseases, whether personally or through a close friend or family member.

It’s absolutely heart breaking. But we can do better.

How Not To Die

Today, I’m thrilled to share an interview with Michael Greger, MD,  internationally-renowned nutrition expert and founder of what I consider to be the best evidence-based nutrition site on the web, www.NutritionFacts.org

Dr. Greger released his latest book last week which is taking this life-saving message to the mainstream.

In How Not To Die, Dr. Greger reviews an incredible amount of medical literature in order to find the best nutrition and lifestyle interventions for the fifteen leading causes of death — diseases that claim the lives of 1.6 million Americans each year.

The book is a great reference if you are looking for specific recommendations, such as the best foods for treating hypertension.

Greger also provides actionable advice on how to make lifestyle changes stick, and a daily dozen checklist of foods to add to your diet to get the biggest benefit.

I hope you enjoy the interview. But most importantly, please help get this critical message out.

Together we can begin to fix a broken food system, a broken healthcare system, and literally save a million lives. Share this with someone that could benefit from the information.

Watch the interview and learn:

  • (3:50) The 3 biggest killers that can be reversed by changing your diet
  • (10:20) The two guidelines to radically simplify conflicting health information
  • (16:10) The biggest deficiency in modern diets, and how it makes us fat
  • (26:11) The shocking reason why we may choose medication and surgery over lifestyle
  • (28:31) The single most important foods that should be added to every diet

Show notes:

If you like this video, please subscribe to our youtube channel!

Enter To Win A Free Copy Of The Book!

Dr. Greger has been gracious enough to provide a copy of How Not To Die to our community, and you can enter to win!

To enter, fill out our 2015 reader surveyWe’ll be randomly selecting a recipient from the entires and notifying the winner on Tuesday, December 29th.

UPDATE: The giveaway has now ended. Congrats to Karen R!

*Note: Only open to residents of the continental US.


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

, , ,

Success Story: Bethany And Zane Lost A Combined Total Of More Than 150 Lbs

BeforeAndAfter

Visit www.LoveChard.com to learn more about Bethany and Zane

There is nothing I love more than sharing inspiring stories of transformation with you.

Though the particular circumstances of each story is different, the core message is the same.

Each and every one of us has the potential to change our lives, radically transform our well-being, take charge of our health, and wake up every day looking and feeling incredible.

It’s never too late. No step is too small. It’s just about deciding to own your well-being and continuing to show up, day in and day out.

Whew, I could go for hours, but before I really launch into a sermon let’s segue shall we?

Today, it is my privilege to introduce you to Bethany and Zane.

Bethany-WeightLossBeforeAndAfter

As she describes it, Bethany had been on one diet or another for pretty much her whole life. She counted calories, watched portions, skipped meals, but nothing ever stuck. She would eventually cave and go back to her old ways.

She talks about the struggles of being overweight — how little things like tying shoes, getting in and out of the car, climbing a flight of stairs, or crossing legs at a table used to be a challenge.

Finally, in the summer of 2013, she watched a Dr. Fuhrman documentary on PBS about the power of a plant-based lifestyle and everything clicked.

She switched to a plant-based diet and quickly lost 65 lbs.

Her then fiance, now husband, Zane was supportive of the changes that she was making, but he wasn’t yet willing to jump on board.

Finally, on a drive back from Seattle, Bethany asked Zane join her for a 100-day challenge that she was about to embark on, and he agreed. He never looked back and went on to lose over 70 lbs in just six months.

Zane

They have since lost a combined total of over 150 lbs! Bethany dropped from a size 18-20 to a 6-8. Zane dropped from a size 38 waist to a size 31.

In addition to the weight loss, they report feeling stronger, more motivated, and positive. They go on mud runs and hikes, and their relationship is better than ever.

I asked Bethany and Zane to share their story, and we dive into some of the challenges they faced and how they overcame them.

There are many valuable nuggets in this interview, but I think one of the biggest lessons we can learn from Bethany and Zane is how to change your lifestyle without giving up your social life.

They share how they manage to be social AND stay on track, and Zane has an especially important insight to share on how he got his friends to support him.

BethanyAndZane-WeightLossBeforeAndAfter

Watch the interview and learn: 

  • (1:18) How Bethany and Zane lost a combined total of 150+ lbs, and what convinced them to change their lifestyle.
  • (9:40) The detox symptoms that Zane experienced and how he moved through them.
  • (16:40) Bethany’s tips for attending social events (and what she sneaks into movie theaters)
  • (20:10) The brilliant technique that Zane used to get all of his friends on board with his new lifestyle.
  • (21:21) The subtly undermining comments that Bethany received, and her tips for getting friends and family on board.
  • (23:00) Why Bethany and Zane decided to start the Love Chard community and where you can learn more.


If you like this video, please subscribe to our youtube channel!

Show notes:

Keep up with Bethany and Zane on their new website

Bethany and Zane’s transformation  inspired them to help others by starting the Love Chard Community.

They offer support for the transition into a healthier and happier lifestyle through coaching, pantry and fridge overhauls, offering shopping list and guides, helping you work through obstacles, setting and achieving your goals, exploring new whole foods, and learning how to prepare dishes and create recipes.  

Visit www.LoveChard.com for more information.

What did you learn from this success story that you can apply in your own life? Let us know in the comments below. We read every single one.

Help inspire others with your success. Have a success story to share whether big or small? We’d love to hear about it.


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Three Easy Principles To Make Sense Of Conflicting Health Information

ConflictingHealthInfo

When I first changed my diet, I was SO naive.

I’d never made a concerted effort to lose weight or get healthy before. I would occasionally lift weights, but I certainly wasn’t that into fitness.

So I hadn’t read the books, perused the articles or had any idea of the Pandora’s box of dietary theories that awaited me.

My sole source of nutritional information was a handful of resources that my yoga teacher had sent me on the benefit of raw foods. (Thanks Sujita!)

And reading through those early books on raw food, I thought that I was learning “THE WAY” to health, happiness, longevity and long flowing hair (ok not the hair one).

It wasn’t until a couple months later that I headed on down to my library and checked out Rainbow Green Live Food Cuisine by Dr. Gabriel Cousens.

And alas the edifice of my previously unadulterated nutritional paradigm began to crumble.

You see Dr. Cousens recommended avoiding mushrooms, while all the raw food resources that I had read previously gave mushrooms a big thumbs up.

HOW COULD THIS BE?! WHO WAS I TO BELIEVE????!!!!

And so I was exposed to the cold hard reality of the nutrition world. Everybody, absolutely everybody, has an opinion on the right way. And they couldn’t be more conflicting.

These days, I can’t turn a corner these days without encountering extreme examples of conflicting health advice.

Maybe I’m more tuned in than I was previously, but I feel like the nutritional confusion has reached a fever pitch.

There is controversy about juicing, smoothies, raw food, coconut oil, oils in general, algaes, alternative sweeteners, saturated fat, potatoes, starch, protein, fat, carbohydrates, the correct ph of water, omega 3’s vs omega 6’s, cruciferous veggies, wine, coffee, chocolate and on and on and on and on and on.

Here is one particularly telling example:
profishoil-small

Hmm, interesting. How about a slightly different opinion?

antifishoil-small_0

My aim here is not to share my individual opinion about who is right, but to point out how conflicting these messages are.

We have two diametrically opposed examples from from supposedly credible sources — an M.D. and The Washington Post.

So how are we supposed to make any progress towards radiant health and our goal weight when we can’t even figure out which foot to put forward?

Who do we trust? How do we know what works?

What if we invest a ton of time, energy, willpower and money into something that ends up being snake oil?

What if we spend years turning down bacon that we REALLY want to eat and it turns out that the paleo folks were right?!

Oh the horror!

What if your needling husband who thinks you are crazy for eating only veggies ends up healthier than you because you ended up following the wrong plan??!

Yes, there is a lot at stake.

And the sad fact of all this controversy is that it prevents us from making progress.

It makes us waver, it makes us question what we are doing, and it makes it a lot more likely that we’ll just say ah screw it and go tuck into a delicious dinner of pringles topped with ez cheese.

You might be hoping that I’m about to lay down the holy grail of nutritional truth — tell you who is right and who is wrong.

And though that would oh so much fun, it just ain’t quite that easy folks. (Especially since I’m neither a doctor nor a nutritionist.)

Instead, I can share with you some principles that I use to navigate the jungle of information, and give you a framework that can help you make it through unscathed.

The biggest lesson that I can impart is that this is a journey of self-discovery.

You have to learn how to think for yourself, sort good science from bad, and become your own one-person science experiment.

At the end of the day, you have to be the CEO of your health.

So let’s dive in!

Principle 1: Focus On The Big Wins

In today’s landscape of sensationalist articles and opposing viewpoints, it’s so easy to lose the forest for the trees.

One of the biggest mistakes that I made as a beginner was spending so much time worrying about minutiae and controversies that I lost track of the big picture.

  • Is cacao a super food or does it burn out the adrenals?
  • Do I need to be soaking and sprouting my nuts?
  • Is it worth the extra cost of buying organic almond butter versus non-organic almond butter?
  • Is soy good or bad for me?
  • Is making smoothies better than juicing or should I be avoiding both?

After six years exploring these issues, I’d guess that worrying about these details and trying to do the right thing had almost zero impact on my health.

In fact, the stress of trying to figure them out probably ended up having a greater negative impact than any physical health benefit that I would have gained from getting these details just right.

That’s right, I think I would’ve been better off just ignoring all the controversy altogether!

In Michael Pollan’s New York Times bestseller In Defense Of Food, he boils all the conflicting nutritional advice into just seven words: Eat food. Not too much. Mostly plants.

eatfood_nottoomuch_mostlyplants

It doesn’t get any simpler than this.

Now this is a tough question, because again, I’m not a doctor or a nutritionist.

At some point all these small choices do make a difference. If you are following a perfect plant-based diet and are still unable to lose weight, or if you have a chronic health condition that refuses to improve, the devil just may be in the details.

Maybe worrying about oxalates in greens and lectins in beans is important. And at some point you do have to put in your due diligence, do your research, and look at the objective measurements that we have available to us to make sure that we are on track.

More on this later on.

But my hunch is that for the majority of us, especially those in the beginning stages of moving on from the Standard American Diet, the bigger problem is worrying too much about the details.

For example, in Julieanna Hever’s book The Vegiterranean Diet, she suggests that the Mediterranean Diet has been shown to be effective in spite of the emphasis on fish, olive oil and red wine. Not because of it.

In my quest to understand which diet is best, I’ve seen amazing success stories with raw food, plant-based (no oil), plant-based (with oil), high-carb and low-fat, low-fat and high-carb.

And when I look at the common denominators of all these success stories, I see the same three things:

  1. A focus on whole (minimally processed) foods
  2. A focus on plant-based foods (80-100%)
  3. A focus on leafy greens and vegetables

Done.

My (completely unscientific) hypothesis is that just focusing on whole plant foods is the big win that will get you at least 80-90% where you want to go.

I doubt a single medical professional would disagree on that general outline. Eat less processed foods. Eat more greens and vegetables.

All the controversy lies in the details.

Note: Please do not take this as a substitute for medical advice. See your doctor before changing your diet.

Principle 2: The best program is the one that you will follow.

As I mentioned above, focusing on the “big wins” and ignoring the small controversies is the way to drastically simplify your life, and thus radically improve your chances of success.

In this case, just focusing on eating real foods that are plant-based is the big win that will get you 80 – 90% where you want to go.

This is especially important when you are first beginning the journey of changing your diet and lifestyle.

If you are just starting out, just pick a plan and go with it. Choose whatever plan resonates with you the most and seems realistic.

That last part is important. Try to pick something that feels realistic. It doesn’t have to be perfect. Set yourself up for success.

Now, follow that plan to the best of your ability for at least a month.

I know you are making these life changes for a very specific reason: To lose weight, to get off meds, to have more energy, reverse a serious health condition, etc.

I know you want results, and you want them fast! But even if you aren’t seeing results during this first month, do not waver.

Remember, changing your diet and lifestyle comes with a learning curve. In the early stages you are learning how to prepare healthier foods, you are learning how to navigate difficult social situations, to say no to cravings, etc.

Make this early stage about learning these key competencies and training yourself to follow through, regardless of what the specifics of the plan are.

In one study published in the Journal of the American Medical Assocation, vastly different diets achieved similar results. The most important factor in both weight loss and health outcomes was whether or not the participant adhered to the diet.

If you can learn these key skills and learn to follow-through, it’s only a matter of time before you reach your goal. This follow-through matters so much more than worrying about nutritional minutia IN THE BEGINNING.

After the initial month, if you aren’t getting the results you want, then it’s time to start looking at numbers, making substitutions, and tweaking things in order to get your nutritional program just right.

Once you’ve built the foundation and learned how to change your diet and follow through, you can optimize your diet to speed up the weight loss, or reverse a specific chronic condition.

So how do you overcome nutritional confusion in the beginning? Ignore it completely. Pick a plan and follow through to the best of your ability.

You are much more likely to fail from giving up than making some nutritional mis-step.

When starting out, the biggest foes to your plant-based success are overwhelm. That’s why I recommend just picking a plan and sticking to it.

Principle 3: Use objective measurements to validate personal experience.

There is a dark side to Michael Pollan’s advice to Eat food. Not too much. Mostly plants.

The issue? I can justify all sorts of bad choices and still follow that 7-word guideline!

It’s easy to delude ourselves into thinking that we have the healthiest diet imaginable when we are within the guidelines of any given plan.

In my early days as a raw-foodist, I assumed anything labeled raw would be healthy. Even double chocolate ganache cheesecakes loaded with (unrefined) sugar.

And when the amount of (unrefined) sugar I was consuming caused lots of issues, I did a pretty good job of ignoring them because I was so committed to believing that my diet was the healthiest diet imaginable.

Which is why it is important to introduce some objective measurements into the picture.

These are the anchors that give us a measure of whether or not our diet is working, and to make sure that we are making the right choices within the confines of whatever plan we are on.

How you are feeling is of course important. Do you have more energy? Are you sleeping better? Do you feel rested, vibrant, have more pep-in-your-step?

It’s good to ask these questions, but also to back up your subjective experience with some objective data.

So yes, step on the scale, take your measurements, and make a plan with your healthcare practitioner to get your labs done regularly.

If you’d like to find a doctor that is supportive of a plant-based diet, you can find one here.

What labs to order is beyond the scope of this article, but these resources are good starting points:

  1. Top 10 blood tests for vegetarians and vegans.
  2. Full-spectrum thyroid test
  3. Fatty acid analysis blood test

The Nutritional Diagnostic

Wow, that was a long post. Here’s the cliff notes version to wrap up.

  • Nutrition is an incredibly complex topic, and we still don’t have conclusive answers to a lot of the controversial topics.
  • My approach is to look at the common elements across the different successful approaches and to focus on the big wins. In my case, this means eating whole foods that are mostly plant-based.
  • If you are trying to move on from the Standard American Diet, the most important thing is to keep things simple. Pick a plan and follow through! Choose a plan that resonates with you and that is easy to follow. Stick with it.
  • From there, it’s important to use whatever objective measurements we can to make sure that we aren’t getting into nutritional trouble.

Once you have established the basic habits of healthy eating, it becomes a lifelong journey of self-discovery. Understand that you are a science experiment of one and the CEO of your own health and well-being.

It’s up to you to sort through the controversies, measure your own experience with the best that science has to offer, and cultivate an open mind.

If you are more interested in the truth than defending your own position, you will find it.

Finally, it’s easy to get off track on whatever plan we are on. If I’m getting off track, then I take a step back, look at my diet and ask these questions.

  1. Am I eating mostly plants?
  2. Is at least 50% of my plate vegetables and leafy greens?
  3. Am I eating a wide variety of leafy greens and other veggies.
  4. Am I eating mostly whole unprocessed foods?

Start there. Keep it simple. And good luck!

Have you struggled with making sense of conflicting health information? What is the most difficult question you have struggled with? Do you have a method of sorting through the mis-information? Share it below in the comments!


* indicates required

Did you dig this article? Sign up for updates!

 

We will never sell your information or spam you, ever.

Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.