you all sure love your protein! so happy to see everyone loving our easy chocolate protein muffins. many asked about trying a flax or chia gel for the egg. and like we mentioned in the post, we tried 3 times at trying that and failed each time. feel free to try and let us know how yours turns out. we are still determined to get a vegan version, we are still trying different things.
well today is a busy day for us and we are turning our blog over to the wonderful Amber from Almost Vegan and cookbook writer of Practically Raw. Check out our review of Practically Raw cookbook here.
Three Simple Diet-Based Changes for a Healthier You
Lifestyle gurus will tell you to make SMART goals: Specific, Measurable, Attainable, Realistic, and
Timely. But unless you have a near-perfect diet (whatever that means) already, I actually recommend
avoiding making goals that are too specific or can be too accurately measured. Why? Because despite
the “attainable” and “realistic” recommendations, many folks overshoot what they’ll want, or even be
able, to do in their day-to-day life.
Instead, I recommend making the following three simple and gradual changes to your diet. You can make
them at any pace you want, to any degree you choose. I often find that small, frequent choices add up to
more lasting change than a grandiose, one-time resolution.
1. Minimize added sugars. Sugar is one nutrient that our body has no true need for—we eat it
for pleasure, pure and simple. But too much sugar can have a host of negative consequences,
increasing the risks for insulin resistance, diabetes, obesity, tooth decay, and more. Take
the opportunity to minimize the added sugars in your diet wherever you can. Even natural
sweeteners like maple syrup and brown rice syrup can contribute to “sugar overdose,” so try to
quell your sweet tooth with fresh fruit or use stevia to sweeten when possible.
2. Emphasize healthy fats. Dietary fat helps us feel full and satiated and is needed for important
tasks in the body, like providing cell membrane fluidity and transmitting nerve impulses. Fats
also help us absorb fat-soluble vitamins like A, D, E, and K, and plays a role in maintaining
healthy skin and hair. Sufficient essential fatty acid intake has even been linked to mental health!
I strongly believe that the types of fats you consume matter far more than the total amount. Focus
on ditching harmful trans fats and long-chain saturated fats from animal sources in favor of heart-
healthy monounsaturated fats (like in olives, nuts, and avocado), unrefined essential omega-3
fatty acids (in hemp, chia, and flax seeds), and antimicrobial medium-chain saturated fats (from
plant-based sources like coconut products).
3. Eat more leafy greens—even “in stealth.” Everyone knows leafy greens are low in calories and
yet are packed with calcium, iron, fiber, protein, vitamin K, and more…but not everyone wants to
nosh on a huge salad every day. That’s ok! Find other ways to incorporate greens in to your diet.
Drink your greens in the form of a daily juice or smoothie. Include them in wraps or burritos.
Blend them into soups, sauces, and even hummus. Pulse them into homemade pesto. Discover
the magic of kale chips. Be creative!
With forgiving, flexible resolutions like these, you have a great chance to improve your diet in a long-
lasting, manageable way. Cheers to your health!
Amber Shea Crawley is a linguist, chef, and author specializing in healthful vegan and raw food. Known for her flexible recipes and friendly voice, she was classically trained in the art of gourmet living cuisine at the world-renowned Matthew Kenney Academy, graduating in 2010 as a certified raw and vegan chef. In 2011, she earned her Nutrition Educator certification at the Living Light Culinary Arts Institute. Her first cookbook, Practically Raw: Flexible Raw Recipes Anyone Can Make, debuted in March 2012. Amber blogs at AlmostVeganChef.com.
thanks Amber!!!! we totally agree with your 3 steps to make a change for better health. we like to say – do things slowly. if you do changes slowly then it usually makes things a little easier. slow changes that soon become part of your lifestyle, naturally.
now your turn. what are 3 things you recommend for someone to make changes for better health?
till next time,
PS: we have some big news coming your way soon.