mindlfulness

One great tool for helping you do that is to be more mindful. You have probably heard about it already, but do you know what mindfulness means and how it can actually help you?

With a couple of clicks you can read on Wikipedia, that mindfulness is “the intentional, accepting and non-judgmental focus of one’s attention on the emotions, thoughts and sensations occurring in the present moment.” So, to be mindful, you have to learn to be in the moment, not thinking about your past and planning your future. This might sound easy, but in fact, it’s not. Being in the moment is one of the hardest things for people this days.

To make it easier, you can start incorporating mindfulness into one area of your life; let’s say you start with mindful eating. We all know eating is something people often do while doing something else. It often doesn’t matter what they eat, as long as they don’t feel hungry anymore. They stop eating when there’s no more food, not when their body is telling them it had enough.

In general, we are not listening to our bodies anymore because we are almost never present in the moment.

So, let’s try being more aware of our eating and take a better care of our health. The first step you‘ll have to do, is to take more time for each meal. Not doing anything else at the same time. You might think that’s impossible, but 15 – 20 minutes for each meal is totally doable and necessary for your health. Everything else will and should wait.

Just keep in mind that mindful eating will help you:

1) Make healthier food choices – if you’ll take your time and really think about what you are hungry for, you’ll probably make healthier choices then usually. Before eating a certain thing, ask yourself this questions:

How will I feel after eating this?

Will my body digest this with ease?

Will it offer my body what it needs?

2) Know when you are full – eating slowly and being conscious of every bite will help you hear body’s signals telling you its full.

3) Enjoy your food more – if you’ll take time for your food, you will be able to enjoy every bite. And you we’ll soon realize that healthier choices taste better.

4) Feel satisfied after a meal – healthier choices we’ll truly satisfy you. They won’t leave you craving for more. When you’ll had enough, you won’t be hungry for another couple of hours.

5) Listen to your body better – our bodies are constantly sending us messages, but we are normally too busy hearing them. If you’ll take your time and eat in peace and relaxation you will start hearing your body’s messages again.

Mindfulness of course, takes some practice, but once you start incorporating it into one area of your life, it will silently spread to other areas, and your whole life is going to change…for the better, of course.

So, if you do want to live a more mindful life and this plan sounds good to you, but you are still new to healthy eating choices, then you are welcome to join us at the Fruits and health festival in Slovenia, where all your dilemmas will be cleared.

 

Teja Fidler Makoter

www.fruitsnhealth.com

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Raw Energy Foods

For raw foodists, tapping into the natural healing and energy-boosting characteristics of fruits and vegetables are important to our daily lives. While most of America might run on coffee, we’re finding so many foods that give us a much-needed energy boost, without a sugar overload or caffeine addiction. What are some of our favorite natural sources for energy? Here are our 10 raw ingredients that will naturally give you more energy for your busy day.

1. Ginger: As a delicious anti-inflammatory, ginger gives our bodies a break by reducing pain for all kinds of ailments–menstrual cramps, arthritis, and intestinal spasms, to name a few–and by increasing circulation to get the blood pumping. Having some ginger can help people feel more comfortable and energized for work or play.

2. Coconut: Coconut has so many uses and benefits: from improving digestion to reducing the risk of Alzheimer’s, coconut is a great fruit to have on hand, especially as an oil. In addition to its many life-saving qualities, it can also help boost energy levels and mental clarity.

3. Goji Berries: This super fruit should get added to your salad, energy bar, or trail mix for its many benefits.  Not only is it known to help gastrointestinal processes, but scientists have found that goji berries help with mental clarity, improve energy levels, improve sleep quality, and reduce fatigue.

4. Raw Chocolate: Chocolate lovers rejoice! Not only does cacao give you a little boost due to their magnesium and antioxidants, but it also helps eaters relax by relieving stress. Getting rid of stress can improve moods and boost energy levels, keeping people happy and ready for the day.

5. Chia Seeds: The omega 3s and antioxidants in chia seeds are known to help our bodies stay hydrated, due to its ability to absorb and release fluids as it becomes digested. For many of us, our energy levels get low due to a lack of hydration; chia seeds help improve our hydration levels.

6. Nuts: Our favorite nutty friends such as almonds, hazelnuts, and cashews have magnesium, which, according to webMD, helps fuel 300 biochemical reactions, and help the body do work. Eat them on their own, or incorporate them as spreads, or chop them into some energy bars!

7. Citrus Fruits:  As you’ve seen from our previous post on vitamin C, we love how  citrus fruits help boost brain function and our body’s overall health. Eating citrus fruits like oranges and grapefruits can give you your needed vitamin C levels. It also helps your body protect itself from getting sick, saving you time and energy.

8. Blueberries: These versatile berries are a natural brain food, and for their size, carry a large amount of antioxidants in comparison to other fruits. In some studies, scientists have observed in lab rats the prevention–and reversal–of memory loss! In addition, human subjects found their memory recall was better after drinking blueberry juice, versus those who took placebos.

9. Seeds: In addition to chia seeds, raw hemp, pumpkin, sesame, and sunflower seeds carry unsaturated fats that are extremely beneficial for the head and the heart. They are also great at lowering bad cholesterol, are high in fiber, and contain vitamin E, which all work together to help improve our energy levels.

10. Fermented Veggies: Fermented vegetables are excellent sources for good bacteria needed in our stomachs. They are great at helping us digest food better, produce high levels of serotonin, and for providing a diverse number of vitamins and probiotics needed to help our bodies function. We love these vegetables, and they are also very easy to make at home.

All of these foods are great on their own or mixed together to create a wild, super, energy-boosting snack pack for you and your family. So eat up!

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warm water lemon

After a good night’s sleep, our body needs a boost after being dehydrated for 8 or more hours. While a glass of water would do, enhancing your morning drink with lemon can do your body wonders, and give you a better start to the day.

There are many reasons to drink warm lemon water in the morning for cleansing, as lemon has great vitalizing, healing, and protective properties. Lemon’s healthy abilities include:

Successful at detoxifying the body: Lemon’s vitamins, minerals, and nutrients helps to flush out nasty toxins from your liver and colon, while stimulating your body’s cleansing processes. By drinking lemon water first thing in the morning, you’re giving your body a better platform to work for you.

Gives protection from colds: Because it is rich in Vitamin C, lemon juice to water is a great way to strengthen your immune system and prevent a cold or infection.

Prevents kidney stones: Lemon is a diuretic and forms urinary citrate, which stops crystals from growing. These crystals eventually turn into the painful kidney stones that become hard to remove. By taking daily action, you reduce the probability of kidney stones forming in your body.

Promotes healthy skin: Lemon water is a great way to rehydrate your skin, keeping it from drying out and producing a healthy glow. Lemon also has anti-aging properties, keeping your skin looking young and beautiful over time. Plus, it is also known to help remedy any skin pains, such as bee stings or eczema. It can even remove blackheads, so before your teen starts eying the pharmacy aisles for chemically-laced face cleansers, give him or her some warm lemon juice to reduce and remove those blackheads.

Helps maintain healthy eyes: The many vitamins and minerals in lemon are also useful for maintaining a healthy eyesight.

Balances your body’s pH levels: As part of the detoxifying process, lemon also helps balance your body’s pH levels by also providing an alkalizing effect, making sure that your body does not maintain an environment that’s too acidic.

Helps maintain a healthy body weight: The pectin fiber in lemon suppresses cravings, allowing you to eat healthier and regulate when you eat.

Aids in digestion: Whether you feel bloated, constipated, or develop heartburn after a meal, drinking lemon water eases and removes those aches and pains, due to the citric acid removing toxins for your GI tract. And because it contains pectin fiber, lemon promotes colon health, reducing the chances of getting colon cancer.

Provides great dental care: Lemon can help maintain healthy gums and reduce any pain or swelling from oral problems. In addition, lemon cleans and removes any bad odors by flushing out bacteria. Goodbye, morning breath!

Gives healthier hair: Lemon can add a healthy shine to your hair, and also get rid of problems like dandruff.

Fights throat infections: Have a sore or irritated throat? Lemon-infused water has the antibacterial properties to flush out and fight infections, which can prevent or end harmful bacteria growing in your throat or elsewhere internally.

Stops inflammation: As part of its detoxifying properties, lemon also removes uric acid, the cause for inflammation. If you have joint pain, arthritis, or other rheumatic conditions, regularly drinking lemon water can help reduce those symptoms.

Soothes the body: Drinking warm lemon water also soothes any aches and pains that your body has, and can help improve mental clarity and emotional well-being. It’s calming and vitalizing impact can help center your body and mind for the rest of the day.

You can also try our favorite liver cleanse recipe. Click here for the video and article.

Overall, drinking warm water with lemon juice is an easy and important drink to incorporate into your daily routine, as it supports and strengthens your health and your diet.

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Raw Food KitchenWhen it comes to starting a raw food, vegan diet, the possibilities are endless. However, there are certain items that can make your meal creations a lot easier, and allow for greater creativity. Here’s our checklist for a perfectly organized raw food kitchen.

1. Food Processor

The food processor is a great multi-tasking tool for your kitchen. It can pretty much do anything imaginable: slice, dice, crumble, blend. You can make salsas, raw vegan nut cheeses, making crumbled nut crusts, nut milks and butters: the options are limitless, extremely healthy, and super convenient for a raw kitchen. Many raw food recipes will require the use of a food processor, since it chops things more finely than a blender.

2.  Blender

Even if you own a food processor, blenders are made to do some jobs better. With its single-type blade, blenders are great at making smoothies and pureeing vegetables or fruits. And by retaining the pulp and turning it into a more digestible form, and provides fiber to keep your digestive tract healthy.

3. Juicer

Unlike a blender that takes everything you put in it and blends it together, a juicer separates the juice from the pulp. Juices are a quick and easy way to get many vitamins and minerals from fruits and vegetables all at once and more instantly in your body, making it a nice addition to a breakfast, as a mid-afternoon thirst-quencher, or post workout drink.

4. Well-made knives and cutting boards

A set of sharp knives and well-built cutting board is a must-have in any kitchen, including yours. There are many options to choose from when it comes to knives, but its important to get a set that you feel comfortable handling, and with quality blades that will retain their sharpness over extended use. To expand your options, a well-made slicer or mandolin can also give finer cuts for fruits and vegetables, especially when you are trying to produce a lot all at once.

In addition, a nice set of cutting boards also helps you better prepare your foods. Choosing between plastic or wood is more of a personal choice, but going for a nice set of wooden cutting boards that are taken care of over time will lat longer, and stay cleaner than plastic boards.

5. Glass Jars and Bottles

Don’t underestimate this tool: as storage containers, glass jars and bottles are the way to go. They are a great, versatile tool for your kitchen, keeping bulk items–like nuts and nut milks, seeds, or dry fruit–stored properly and air-tight.

In addition, they are what you want when you want to introduce fermented food into your diet. Fermented foods like kombucha, cultured vegetables, and more can give you some great probiotics and vitamins. All you need is a jar, salt, water, and your chosen vegetable.

6. Dehydrator

A dehydrator can be a great tool for raw foodists who want a diverse array of textures in their diet. From kale chips to dry fruit snacks, dehydrators can do the deed. Find one that can set to a temperature of 104 degrees, so that foods can dry out without being cooked.

7. Eco-Friendly Vegan Cleaners

Living a vegan life also goes beyond what you eat, but also what you utilize. And as you remove toxins from your food by eating raw, you should also remove any unsafe chemicals in your kitchen that can contaminate what you eat. You don’t have to go far when looking for a healthy cleaner for your kitchen–you can actually find the best cleaners in your raw food pantry. Using vinegar, lemon juice, and essential oils (tea tree for cleaning is great) make great bases for simple cleaning products. Also, coconut oil is used as a great wood polish for counters or wood cutting boards.

Maintaining a well-organized raw food kitchen doesn’t have to be a hassle. And while some of these items–especially quality juicers, blenders, and food processors–can be a lot to buy all at once, you can slowly introduce them into your kitchen as you find space and money for it.

For more ways to maintain your kitchen for a healthy raw vegan life, follow us!

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May 11th, 2015

Helping Your Kids Love Raw Food

Written by Ka Sundance

Helping Your Kids Love Raw Food

As a parent, I know you want your children to feel as alive and healthy as you do, and you know your healthful diet will be good for them. It can be hard to get them to agree, though. Children’s taste buds are brand new and are super sensitive. They can also be suspicious of foods they haven’t tried before. This makes some of them picky eaters. You might have a struggle in introducing your kid to the raw food diet, but don’t despair. There are many ways to get your kid to eat healthily.

The first step in sharing your diet is to get rid of the processed junk snacks and have good snack readily available. Children tend to reach for the nearest way. In addition, they can’t cook for themselves.  So the first thing a parent intent on feeding the kids healthily should do is make sure that the nearest ready-made snack for them is healthy. Keep raw fruit and vegetables where the children can see it.

Another good way to introduce children to their new diet is to enlist their help in cooking. Some children are simply afraid of anything they haven’t tried before, and getting them to help chop the suspicious vegetable can be a gentle introduction. Getting them to help cook also means that they invest an effort in the meal. Anyone can attest that food tastes better when you make it yourself. (Of course, it also means that they will learn a valuable skill for when they are on their own. The art of cooking healthy food is a gift they will treasure in their later years.)

The important thing to remember when children help you to cook is age appropriateness. You would be surprised how early a child can start helping. A 3-year old can rip up lettuce leaves. A 4-year old can stand on a chair to wash vegetables. A 10-year old can be entrusted with a little stirring. They will make a mess of their tasks the first time, but as long as you supervise, they will eventually make it worth your while.

You might have to resort to pouring agave juice and honey into your meals. People naturally love sweet foods, and it is a love that starts early. Your children will readily eat sweet foods. They aren’t set on sugar, however. Natural sweet substitutes will work fine. The children just don’t know that yet.

You might have to announce at mealtime that everyone has to take at least a few bites of the untried food. After that, the kid who is afraid of new things won’t have to worry: the food is no longer new. However, it might turn out that the kid just doesn’t like the particular recipe you are introducing. You don’t have to push that particular food on them. They do have very sensitive taste buds. There are plenty of other recipes to try, and as long as the child has access to an array of healthy choices (and the junk is hidden,) they will eat according to your diet. It’s more important that children have positive associations with mealtime. If dinner time is a pleasant experience, then the children will feel safer trying new things.

If you really want to, you can try to disguise healthy food before feeding the children. You know: sneak steamed vegetables in under their favorite lentils or blend everything into a soup so the child can’t tell that they are eating kale. It has been the experience of some that this doesn’t work. They can frequently taste the difference. It also means that you can’t let them in the kitchen while you are cooking. It might work on the novel-food phobic kid, though, and it can test your creativity. Still, I think honesty is the best policy when it comes to food.

If you keep introducing your children to your new diet, they will eventually learn to learn to love it. Try these Raw Chocolate Pudding for starters, kids like chocolate. They will also love feeling healthy, and you will love knowing that you are feeding your baby the right way.

They will also love feeling healthy, and you will love knowing that you are feeding your baby the right way.

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5 starts to a healthy morning

Is it hard for you to get a jumpstart in the morning? For many of us, mornings aren’t always dandy–we might feel sluggish, tired, have pains. Or maybe, everything just feels fast-paced, with lots of anxious energy put into rushing you and everyone else out the door. Here are our five suggestions to break that cycle and instead start a healthy morning routine for life.

 1. Start the night before. 

Let’s face it: our attitudes and feelings in the morning are directly related to how we end up going to bed the night before. To really prepare for a better morning routine, start with a healthier bed routine as well. That means going to bed at a reasonable hour, removing screen usage before sleep (it really does affect your ability to sleep well!) and relaxing by taking care of anything that can trigger stress or tension. That can include putting out the trash the night before instead of worrying about getting it out on time in the morning, or creating a morning plan for things that need to get done before you forget. In the end, you need to sleep well to have a good morning!

2. Hydrate! Or, drink up the green juice.

To really jumpstart your morning, you need to hydrate! Drinking filtered water is just what your body needs after 6-9 hours of being deprived of water! Hydrating first thing in the morning helps to cleanse any toxins in the body, wakes up your internal organs, and promotes a healthier digestive tract. Another favorite way that we hydrate is to have a delicious, healthy green juice packed with vitamins and minerals for optimal function, energy, and detox. It’s really a better wake up beverage than an average cup of joe.

3. Get moving.

All parts of our bodies need a nice wake up to be ready for the physical and mental obstacles through the day. One way to give your body a mental and physical boost is to put it to work. Slow stretches right out of bed relaxes and rejuvenates our muscles and wakes up our body. In addition to stretching, working out in the morning builds more focus and helps us maintain higher levels of energy. Whether it’s a run or walk, a morning pickup game of basketball or soccer, or a surf at sunrise; getting your body to inhale more oxygen, pumping blood, and building endurance can do wonders to your mental clarity, emotional balance, and energy levels.

4. Go Tech-free.

Many of us pick up our phones to read through emails or texts first thing in the morning, turn on the TV for some shows, or get on our computers to read a newspaper or magazine. While it might give some a jump-start to their productivity online, for others, it really sucks time and energy from us and our lives. We end up losing the momentum of the day, especially if we sit in front of a screen for too long without knowing. Instead, keep yourself from screens and electronic devices the first few hours of your morning. Spend it connecting with your family, starting some housekeeping chores, reading from print, or exercising for longer or more regularly. These activities can keep your mind and body energized and stimulated, preparing your to work even more productively later if you have to get on your computer.

5. Have an energizing breakfast. 

This is especially important for your younger family members that need a healthy, nutritional breakfast before going off to school for the day. Incorporating nuts, seeds, and fruits can give you a balanced, healthy raw breakfast that is naturally energy sustaining. And if you’re on the go, we have some tasty breakfast recipes for you to try.

Having a better morning routine just takes patience, time, and effort. But as it gets easier, you’ll notice how much your morning–and the rest of your day– improves. Let us know how it works out for you!

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plant base dietHumans are naturally omnivorous, with front teeth that can tear meat along with molars to pulverize plant foods. Our long digestive tracts efficiently process meats, fruits, vegetables and grains. Because humans can and do eat all sorts of food, a decision to dine upon plants in lieu of animal flesh is more about ethics, ecology and philosophy than pure science.

That’s what biologists say. Take a minute to ask someone who enjoys a balanced, plant-based diet how they feel, and chances are good they’ll mention a marked improvement in many aspects of their life. Vegetarians and vegans who get their nutrition from non-meat sources report myriad benefits that include weight management, increased energy, lower grocery bills, a smaller carbon footprint and an overall sense of lightness and well-being. Great bennies, to be sure, but that’s not all you can expect from a plant based diet.

Improve heart health

Several studies conclude that people who focus their feasting on vegetables, grains, beans, legumes and fresh fruit may reduce their risk of heart attack. Dr. Dean Ornish, Dr. Caldwell Esselstyn and other respected researchers affirm a plant-based diet’s efficacy at arresting and even reversing cardiac disease.

Feel full with far fewer calories

A typical American fast food meal of a burger, fries and cola drink weighs in at a whopping 1,140 calories, most of which come from unhealthful fats and white flour. For roughly the same caloric intake, a plant eater can consume eight cups of mixed salad with creamy hummus dressing, two apples, two bananas and two cups of yummy blueberries.

Reduce cancer risk

The American Cancer Society recommends reducing or eliminating consumption of beef, lamb and pork products for optimal human health. The official ACS website, Cancer.org, refers to studies that prove a link between a mostly- or all-plant diet and significantly reduced instances of colon cancer, heart disease, diabetes, obesity and high blood pressure.

Better for you, better for the planet

The United Nations Food and Agriculture Organization (FAO) determined that growing and preparing a single hamburger patty produces as much greenhouse gas as driving a 3,000 pound SUV a distance of ten miles, according to Scientific American magazine. Acres devoted to agriculture produce significantly more food than the same amount of land used to graze livestock.

Spend less on groceries

Americans are fooled into believing that cheap fast food is more economical than a vegetarian diet. Actually, this is not the case at all. According to registered dietician Carole Bartollo in Huffington Post, a family of four can buy a meal at McDonald’s for around $24. That’s one medium burger, an order of chicken nuggets, two Big Macs, four medium orders of French fries and four small drinks. For less than half that price, four people can share a big pot of tasty lentil soup, a mixed veggie salad, sparkling water and several pieces of fresh fruit for dessert.

Lose weight easily

Most plant foods offer far more bulk than calories. Lessen or even eliminate your daily intake of meat and cheese, limit intake of nut and plant oils, and you will probably lose weight without a whole lot of effort.

Everyone’s got to eat. Food provides energy in the form of calories, and it does make a difference where those calories come from. “Empty” calories may offer a temporary boost of short-term energy, but offer nothing in the way of nutrition. To achieve and maintain optimum health, humans should consume whole, minimally processed foods along with ample amounts of fresh, clean water.

If you intend to maintain a plant based diet, please do it the right away. You can start a plant based diet plan. Here please click for the article to find out how you can begin.

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What is a Whole Food Plant Based Diet?

A whole food plant based diet contains only plants, such as vegetables, fruits, grains, nuts and seeds; and foods made from plants.

A whole food plant based diet excludes foods that contain animal protein, i.e. dairy products, meat, fish and eggs.

It also excludes overly processed foods like white sugar, white rice, white bread, white pasta, white flour, table salt etc. and may minimize or exclude foods that contain gluten.

Healthy eating

A healthy whole food plant based diet should contain:

plenty of fruit and vegetables– raw is best (raw, steamed or cooked) – Notetry to get at least 65-75% of your daily carbohydrates from fruits and vegetables
starchy foods (in their whole state, i.e. brown ricenot white rice, organic potatoes, quinoa
non-dairy sources of proteinbeans, pulses, nuts & seeds, quinoa (usually soaked before eating or sprouted)
dairy alternatives: such as coconut, rice and nut milk
fermented foods: packed with probiotics, such as, sauerkraut, nut cheese, kefir, miso
sea vegetables:also high in protein like nori, sea palm, algae
fatty and sugary foods(in small quantities; this is crucial to maintaining a healthy state)   i.e. natural Healthy sugars, like coconut nectar, raw honey, yacon

Nuts like almonds, cashews and pine nuts are a good source of essential fatty acids (note: peanuts and/or peanut butter – if not raw, can contain the mold, ‘aflatoxin’, which has been linked to liver cancer. In addition, a lot of people are allergic or peanut sensitive and display symptoms such as, indigestion, headaches, skin allergies, aching and stiff joints etc.

Getting the nutrients you need

People in general need to be careful to get enough calcium, iron, vitamin D & B12. Eating a VARIETY of plant foods and eating enough calories to support your fitness enables you to get plenty of protein.

Getting enough calcium and vitamin D

Calcium is important for strong, healthy bones and teeth.

Good sources of calcium for people on a whole food plant based diet include:

Green vegetables like: Kale, broccoli, cabbage, spinach, celery, cucumber, bok choy, mustard greens etc.
Gluten free whole grains: such as, brown rice, quinoa, millet, amaranth and buckwheat
Nuts & Seeds: sesame seeds sunflower seeds and tahini
Pulses: green peas, black eye beans, garbanzo beans, adzubi beans etc.
Sulfite Free* dried fruits: such as raisinsprunesfigsand dried apricots
Getting enough calcium and vitamin D

The body requires vitamin D to absorb calcium. Vegan sources of vitamin D are:

Summer sunshine exposure(in moderation – at least 15mins per day) *Note, too much sunbathing can cause premature aging.
Vitamin Dsupplements (this may be neccessary if you live in a colder climate.

Read the label to ensure the vitamin D used in a product is not of animal origin.

Getting enough Protein

We need protein to build healthy new cells, to replace enzymes, rebuild blood cells, grow hair, produce anti-bodies and for other specific tasks in our bodies.

A very common question about a plant based diet is “where do you get your protein and calcium from?” This shows the widespread misconception that still exists in our society today, namely, that people need to drink milk to get calcium and eat lots of meat to get enough protein. Yet, some of the strongest & largest animals on our plant, like elephants, the silverback gorilla and horses are a great example of the fact that we can get all the protein and calcium we need from plant based foods.

As a percentage of total calories, here’s how much protein each kind of plant base food provides

1) Vegetables: 18%
2) Fruits: 6%
3) Nuts and seeds: 11%
4) Grains: 12%
5) Legumes: 30%

All the protein you need is available from plant based nutrition.
Getting enough iron
Iron is essential for the production of red blood cells. A whole food plant based diet can be high in iron.

Good sources of iron are:

Dark-green leafy vegetables such as watercressbroccolispring greensspinach, kale, celery, cabbage etc. It’s best to eat them raw because nutrients are not lost when cooking. Some of the best ways to make them more palatable is to add them into your smoothies, juices and salads.

It’s best to juice or steam vegetables if you have trouble digesting them. Common weeds which grow in most people’s gardens are also high in Iron, for example, nettles and dandelions – the best way to eat them is by adding them to your green smoothie, juice and salads. You can also make delicious nettle tea.

pulses (beans)
Gluten free grains i.e. quinoa and millet.
nuts
dried fruits such as apricots, prunes and figs
Getting enough Vitamin B12

The body needs vitamin B12 to maintain healthy nerve cells and heart health. There is an ongoing debate about whether it is necessary to take B12 supplements if you are on a plant based diet. From my personal experience, I try to consume a variety of organic dark leafy greens as they are known to contain B12.
Other sources of vitamin B12 for people on a whole food plant based diet:

fortified foods like vegetarian supportformula nutritional yeast
➡ certain green superfoods like chlorella and spirulina(you can get these in a health food store in powder form, be sure to get organic)

Vegan sources of omega-3 fatty acids

People must get two essential fatty acids from their diet to maintain optimal health ‘omega 3 & 6’. Fatty acids are essential for absorption of fat-soluble vitamins (A, D, E and K) and hormone regulation. The body cannot produce fatty acids on its own; hence, consuming omega 3 & 6 fatty acids is vital.

Sources of omega-3 fatty acids suitable for people on a whole food diet are:

leafy greens, fruits and vegetable
flaxseeds, hempseeds, chia seed
walnuts

Sources of omega-6 fatty acids suitable for people on a whole food diet are:

➡ Most nuts and seeds (i.e. sunflower, sesame, safflower)

➡ soy bean oil

Note: Omega 3 fats reduce inflammation and omega 6 fats promote inflammation. If you think of the mid-point of a ruler, you want the line to be exactly balanced or to be more towards the omega 3 side. This means to eat more omega 3 than 6 fatty acids. This is crucial for healthy functioning hormones, cell membranes and nervous systems.

DorothyMy name’s Dorothy.
I’m a qualified teacher, author, traveler, ‘nutrition nerd’, blogger, creator, knowledge seeker and dancer. I love sharing knowledge and inspiring others to thrive and be happy.

“Eat well and live radiantly with over 50 easy and delicious recipes for a raw & cooked whole food lifestyle ebook.

MY WEBSITE ADDRESS IS : www.naturalvita.net

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