Highlights from 10/20/2018 Empowerment Luncheon Talk
My understanding of Plant-Based Life:
Eating habits that emphasize plant-based foods while minimizing animal products and processed items.
Benefits of a Plant-Based Life:
Increase in energy due to increase in vitamin and minerals found in plants
Plant-Based Life Lowers the Risk of:
Heart Disease
Arthritis Pain
Cancer
Obesity
More effective at lowering blood sugars, and LDLs more than any other “diet”
Considerations when switching to plant-based:
When transitioning to a plant-based diet from an animal-based diet, keep in mind to eat foods that will allow for adequate intake of
Calcium: Green Leafy veggies (Kale, Spinach).
Fortified Soy and nut milks
Black-eyed peas
Reputable Supplements
B12: seaweed, Fortified sources such as nutrition yeast, soy milk, and cereals
Vitamin D: Sunlight (fair skin 10min at a time, dark skin <20min at a time)
Iron: Beans, dark leafy veggies, cooking in cast iron skillet
Zinc: whole grains, legumes
Start gradually into a plant-based lifestyle to avoid nutrient deficiencies.
Portion sizes:
Amounts appropriate for individuals who get less than 30 minutes per day of moderate physical activities.
Those who are more physically active may be able to consume more.
Palm size of a protein
Fist size of whole grain carbohydrates
1.5- 2 cups of fruit
Eat a variety of colorful choices. Fruit intake varies from age and activity level.
Click HERE for a specific recommendation for your age and lifestyle.
2-3 cups of veggies
Eat a variety of colorful choices. Veggie intake varies from age and activity level.
Click HERE for a specific recommendation for your age and lifestyle.
Mindful Eating Techniques:
Create a pleasant mealtime environment
Avoid eating a meal while in transit (in a car, on a bus, walking)
Turn off the TV
Choose pleasant, uplifting music or silence
Clear the dinner table
Avoid paper or styrofoam plates and utensils
Before eating, take a breathe
Consider the source of your food (where it came from, who prepared the food etc.)
Give thanks for the food before you
Close eyes to connect with the taste
Check in to feel how the food feels in our body (heavy, energizing, creates bloating, indigestions etc)
Eat a meal with mint or ginger tea