whole food plant based diet

Oh Sugar, You Ain't So Sweet

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Coming off a holiday weekend often times comes paired with a sugar hangover.

It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

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3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. NUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with the nut (peanut, almond, cashew, etc), and maybe salt as the only ingredient(s)   

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels! Check out our favorite marinara sauce here We include amazing, easy soup recipes on our weekly meal plans as well!

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid during your next shopping trip!

What what you learned below!

 

P.S. ~ Here's a peek at what our members are cooking up this week!

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—Protein packed pancakes

—A plant-based feta that will blow your mind

—A Caribbean inspired, light spring stew

—Pasta Primavera for the soul

— And, a savory fritatta

Also! Learn how to make your own, easy-peasy fiber rich, gluten free oat flour in this week’s video. If you want in, sign up here by this Wednesday (April 24th):


Let's connect!  Contact me HERE anytime.

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What is a Plant-Based Diet?

You guys! I’ve been getting so many questions around plant based eating—

So... I’m super excited to be offering this FREE so webinar around what exactly that means, and how this lifestyle can serve you!! 🍓

This might be a good fit for you if you:

🥑Are tired of dieting, obsessing about food, your weight and your pant size..

🥕Feel bloated or are struggling with digestive issues..

🍒Have brain fog, fatigue or a difficult time focusing..

🥝Have heard of a plant-based diet but feel too uninformed or overwhelmed to give it a try..

 

Space is limited, and will fill fast! Save your seat HERE:

 
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Can’t make it live? No worries. Register for a seat, and I will be sure to email over the recording!

In the meantime, drop your questions below! What do you want to knowwww?!
🍏🥝🥕🌶🍒🍅🍌🍍🍊🥦🥑🍓🥥


To honoring your body, feeling alive, and staying inspired in the skin you're in! 

Let's connect >>  Click here << 

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The Truth About Conventionally Raised Meats in the US

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11 years ago, I adopted a plant based diet. A year after that, my husband Chris followed suit. A plant based lifestyle is all Ziggy (4) has ever known. 🌱

People ask me all the time WHY we chose to be plant-centered. After spending my entire life with meat as a mainstay to my diet, I began to educate myself about WHERE our food comes from. Turns out, it is much more complicated than "a steak comes from a cow." 🐄

US agriculture used to be what we picture in our minds, or see in children's books--livestock and birds, roaming freely, grazing on grass and snacking on bugs. You know, the big red barn with the silo. 🍃

 Are you ready for some real talk?

The sad truth is that the the majority of the US meat industry is produced on factory farms, and is consistently on the rise. Even many small family farmers practice small scale industrialization, just to stay in business 🐄🐄🐄🐷🐷🐷🦃🦃🦃🐔🐔🐔

So, close your eyes and picture big, giant indoor warehouses with no windows, no grass.  Better yet, click here to see what this looks like...

Animals in holding cells just big enough for them to stand, not even to turn around, or often times lay down. They most literally spend their short lives eating, standing in their own shit, and being pumped with antibiotics to ward off the host of disease that is result of such inhumane living conditions. 🏢

Chickens and turkeys spend their life in large, dark "barns." Egg laying hens spend their life in stacked in battery powered metal cages. This encourages the birds not to peck (which they innately do), or become aggressive with neighboring birds. Their beaks are often clipped for the same reason. Um hello?? I would be freaking out in those stressful living conditions too!! 😖

And becuase we want more white meat, they are pumped hormones to make their breasts big enough to satisfy our desire for them! Many become so top heavy that they topple over because they can’t stand on their own two feet. wtfffffff 😖

All of these animals all fed corn and soy, and unless labeled certified organic or GMO Verified, are genetically modified. This is fine in the sense that it keeps them alive, but it is not what their bodies were designed to eat. If they don't get proper nutrition, neither do we. I mean, what they eat, we eat. 😝

Don't even get me started in the negative impact this has on the workers in these factories, our environment, our water, our local economies and our health. 😳

What blows my mind is that many of us KNOW this, but choose to still choose to support it by buying conventionally raised meat, eggs, dairy and poultry.

We’re not vegan, and not am not necessarily suggesting that you become vegan. What I am suggesting 👉🏼 #educateyoself

You guys, every.single. time we buy is an opportunity to take a vote. We’re looking for the words GRASS FED, PASTURED or WILD CAUGHT on any fish, dairy, meat, poultry or eggs as often as possible. Even better to literally shake your hands with your farmer, and see the roaming animals when you can. 🤝🌾

Yes, it will be more expensive. We have a choice 👉🏼 Pay a farmer now, or pay a doctor later.

If it feels overwhelming, click here to get a glimpse of the industry, or watch Food Inc on Netflix, and then share what you learn by commenting below! 👇🏼

Read more about where to find local, responsibility raised food HERE.

#themoreyouknow


 If you're ready to learn delicious ways to incirporate more plants, and sustainable farming practices into your life, let's connect.  Find me HERE.  #bettertogether  

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Oh Sugar, You Ain't So Sweet

christmas.jpg

It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

sugar foods.jpg

3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. PEANUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with ORGANIC PEANUTS as the only ingredient.    

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels! Check out my favorite marinara sauce here!  I add new soup recipes weekly on my blog as well.

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid next time.   

Feeling overwhelmed?  I've got you girl.  Be in touch with questions about where to start.  You DESERVE to live a healthy, vibrant life, from the inside out! 

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