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🎶 Don’t Stop Be-LEAF-ing 🌱

You’ve heard it ALL your life. “Eat your vegetables!”.

Whether it was your Mom or Dad making false threats to polish your plate “or else”… their intentions were spot on.

🌟 Plant-based foods (i.e. vegetables, nuts, seeds, whole grains, fruits) are mother natures wonder foods that provide us with an array of nutrients and vitality-boosting benefits.

 

🤢 Unfortunately, these nutrient-rich foods often get skirted because they’re just not as sexy as deep-fried potatoes (aka french fries). I mean who goes out of there way to order a side of steamed vegetables at a restaurant?

 

☝🏼I get it. But it’s time to grow up. Plant-based foods have gotten a major overhaul thanks to health-conscious foodies (similar to myself).  We’ve transformed ordinary vegetables ➡️ into carbonara, creamy pasta, breakfast potatoes and muffins!

 

Skinny Spaghetti Carbonara

Vegan Alfredo

Low Carb Breakfast “Potatoes”

Tigernut & Granola Muffins

 

🌈Plant-based foods will not only bring life to your plate, but they can revitalize your world!


 

Just a few Benefits:

💪🏼 Prevents obesity and aids in weight loss

Because plant foods are loaded with fiber, this, in turn, makes you feel fuller with fewer calories. When you remove the preservatives and additives from your diet, you will undoubtedly feel lighter on the scale and have loads of clarity and energy.
“A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (2kg) over an average of 18 weeks — than those assigned to non-vegetarian diets (2).”

 

❤️ Keeps your heart healthy and may prevent Diabetes

Real food is packed with antioxidants and nutrients that support heart health. By reducing animal meats, unsaturated fats and processed foods, this may also help reduce inflammation which is considered one of the major drivers of heart disease (1).
“According to The Adventist Health Studies, they found that vegetarians have approximately half the risk of developing diabetes as nonvegetarians (2) Eating more fibrous foods and less processed foods may help reduce blood sugar levels in people who are at risk or who have diabetes.”

 

🧠Boosts your cognitive health and memory

A review of nine studies including over 31,000 people found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia (3).

 

💋 Improves your hair, skin and nails

Studies suggest that eating more vegetables, fish, beans, and olive oil may help reduce skin wrinkles, loss of elasticity, and other age-related skin changes (4, 5). Switching from a Western diet high in processed foods to one based on real food may help prevent or reduce acne (6).

 

🌎 Great for the Environment

Adopting sustainable and plant-based eating habits can help reduce greenhouse gas emissions, water consumption and land used for factory farming. These are all factors in global warming and environmental degradation.
“A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods such as vegan, vegetarian and pescatarian diets.” (7)

Did you know?

Track legend Carl Lewis went vegan to prepare for the World Championships in 1991, running what he called “the best meet of his life.”

Tennis star Venus Williams changed her diet to raw vegan after being diagnosed with a rare autoimmune disease – she continues to dominate the sport.

 

 

 


FAQ’S

Are there different types of plant-based diets?

Yes! They are not all the same. A plant-based diet is defined by what it includes.

 

📌Vegan (or total vegetarian): Excludes all animal products, especially meat, seafood, poultry, eggs, and dairy products. Does not require the consumption of whole foods or restrict fat or refined sugar.
📌Lacto-vegetarian: Excludes eggs, meat, seafood, and poultry and includes milk products.
📌Ovo-vegetarian: Excludes meat, seafood, poultry, and dairy products and includes eggs.
📌Lacto-ovo vegetarian: Excludes meat, seafood, and poultry. Includes eggs and dairy products.
📌Mediterranean: Similar to whole-foods, plant-based diet but allows small amounts of chicken, dairy products, eggs, and red meat once or twice per month. Fish and olive oil are encouraged. Fat is not restricted.

When should I buy organic?

Check out the Environmental Working Group (EWG) “Dirty Dozen” List here. Each year analysts at the EWG create lists of fruits and vegetables that have been found to have most and least amounts of pesticide residue.

What about nutrient deficiencies?

With any strict diets, downsides will exist. Consult with your physician to discuss the type of supplementation needed per your diet.

When it comes to your heart, are all animal foods off the table?

A study in the January 2017 American Journal of Clinical Nutrition found that eating 3 ounces of unprocessed red meat, three times per week, did not worsen blood pressure and total cholesterol levels.

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