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Why you should eat a plant based diet, but you don’t necessarily have to a vegan!

A plant based diet is all the rage right now and thats because people are sick and tired, of being sick and tired!  I hate to call being plant based a “diet” because it’s not one of those “fad diets” that many people will try in the hopes of dropping weight, but then fail to make it stick.  Eating plant based is a lifestyle, one we should all live by that gives lasting results.  Yet many people are hesitant to go plant based because they don’t want to give up meat, or are tentative to make the full on switch to a vegetarian or vegan diet.  I totally get it, Ive been there!

Personally I am not a vegetarian or vegan, I confess I eat meat and dairy products every now and then.  I would say I am 90% plant based, and I’m totally ok with that for now.  My goal is to eventually be fully plant based, but I’m taking my time, and listening to my body.  The more I eat plant based and substitute whole foods for meat and dairy, the better I feel.  Ive maintained a healthy weight, have a ton of energy, my skin is clearer, and overall I feel great!

So what is a plant based diet?

A plant based diet emphasizes whole or minimally processed foods. This includes vegetables and fruits, whole grains, nuts, seeds, and legumes.  A plant based diet avoids or limits animal products, including chicken, fish and dairy products.  In addition avoiding refined foods, such as added sugars, processed oil and white flour.

Is eating meat really bad for you?

Just recently the World Health Organization shocked the world when it announced that processed meats were a carcinogen, and consumption of it will lead to cancer.  However, this goes beyond just processed meats.  There is a ton of evidence proving that eating all kinds of animal products (including chicken and fish) is bad for you!  Studies have shown it increases your chance for heart disease, cancer, diabetes, Alzheimers, dementia, and the list goes on.

I wont go into all the deets, but If your really interested in the science behind it all, you have to read the book “how not to die” by Michael Greger MD.  I cannot recommend this book enough, its mind blowing!

Baby steps towards becoming plant based

Good news, it doesn’t have to be all or nothing when it comes to eating animal products.  Cutting back on your meat consumption (even just a little), will cut your health risk down.  Take baby steps towards eliminating meat and focus on substitution rather then elimination.  Sometimes when we focus on what were missing, its so much harder then just focusing on what were adding!  Start by adding more fruits, vegetables and whole grains to your current diet.

Unlike the typical American diet that makes meat the main dish, try making whole plant based foods the main dish, and having a small portion of meat on the side.  Take your favorite recipes and substitute the meat for a plant based option.  For example, I took my favorite chicken enchilada recipe and made it a black bean quinoa enchilada, and my beef lasagna became a vegetable lasagna.  Believe me this, I do not miss the meat at all!  In fact my husband (a renowned carnivore), likes the enchiladas better meatless!  Another option is to only eat one meal a day that includes meat.  Have a small portion of meat at lunch, and go meatless for breakfast and dinner.

What ever baby steps you take towards going plant based, once you start it will get easier and easier.  The best thing about eating whole plant based foods, is you can eat as much as you want, with no calorie counting!  Just eat real food, mostly plants, and indulge guilt free!

Do you feel tired all the time, get sick a lot, and cant seem to lose weight? Check out:  8 signs you need a gut reboot!

Are you trying to go plant based? If you have any questions or would like to share your experience, please comment below.  I would love to hear from you!

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8 Signs You Need a Gut Reboot!

Centuries ago the Greek Physician Hippocrates once said “all disease begins in the gut”, what a wise man he was.  Of course, not ALL disease begins in the gut, however, there is a ton of evidence that many chronic diseases do in fact begin in the gut!  Many scientists, doctors and researchers are now seeing how important gut health is to your overall health.

Now i’m definitely no expert, but I completely believe in the old saying “if you eat good, you feel good”.  Because the gut is so connected to other parts of your body, including; your brain, immune system, and other organs, there are distinguishing symptoms implying that your gut needs a reboot.  Here is what to look for:

  • You cant seem to lose weight.  

Do you workout and eat healthy but still seem to struggle with your weight especially around the midline?  Your gut bacteria can influence your metabolism, food cravings and how many calories your body absorbs from the food you eat, making it harder to lose weight and keep it off.

  • You get sick all the time.

You have probably heard this before, but most of your immune system is in your gut.  So if your gut is off balance, you’re going to be more susceptible to getting sick.  Instead of reaching for medications to fight off a cold, you want to boost your immunity by working on your gut health.

  • You’re constantly tired and have a lack of focus.

This is a pretty complex issue, but the short explanation is: it’s your guts job to digest the food and break it down for energy.  So if your gut is imbalanced, you may not be getting the energy you need from  the food you’re eating, causing you to feel tired all the time.  The Real Reason your so Tired all the Time explains the top 3 reasons for being exhausted 24/7.

  • Break outs, skin rashes or eczema.

The skin is the largest organ in the body, so if your skin is going crazy, thats usually a sign of whats happening in your gut.  You may have noticed that when you eat well, your skin is glowing.  Yet when you eat junk food, it shows all over your face.  This is a clear sign your skin is affected by your gut health.

  • You feel anxious, moody, or depressed.

Serotonin is a neurotransmitter that sends signals from one part of the brain to the other, and it’s important in regulating your mood.  However, did you know serotonin is actually located in your gut?  No wonder the gut is known as “the second brain”.  Whether you’re feeling anxious, depressed, moody, or just straight up meh, your gut is to blame!

  • You’re bloated, constipated or gassy.

Ok this one is pretty obvious, digestion issues like bloating, constipation and gas is definitely linked to gut heath.  But instead of just treating these issues with medications, get to the root of the problem and heal your gut!

  • You have arthritis or joint pain.

This one came as a surprise to me, but it makes sense that arthritis: a painful inflammation and stiffness in the joints, would be caused by “the not so good gut bacteria”.  In fact just in the last couple years there has been a ton of research on this subject.  Functional medicine pioneer Dr. Susan Blum said about healing from arthritis, “taking time to dig deeper for systemic imbalances that could potentially contribute to a patient’s pain symptoms — and for many, the gut is the best place to start”.  Check out her research  “To treat arthritis, first heal the gut” to learn more about it.

I think it’s safe to say, if you’re having any of these issues your gut may be to blame!  I would love to hear from you, please comment below with any questions or comments.

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How to prevent bladder and kidney stones in your canine!

Shitzu dog cure bladder stones

My dog Cupcake has struggled with bladder stones since she was 4 years old.  She’s a shitzu/Bichon and unfortunately both of those breeds are predisposed to Calcium Oxalate crystals and stones, as are several more breeds.  There are many types of bladder stones, so please do your research and consult  your veterinarian before making any type of diet change.

For years Cupcake was on Science Diet C/D formula to prevent stone occurence.  However, as she was getting older, despite being on a strict diet, she was having bouts of stones that had to be treated with Science Diet S/D canned food.

After she would be on the diet for a month or two, she would pass the stones and the vet would recommend her going back on the C/D formula.  We did this many, many times, and still she would struggle with stones.

What I didn’t understand was why, even though she was on a strict diet was she still having recurring stones?  Well thats when I decided to dive in and do my research to understand these pesky little stones that can reek havoc!

What you need to know about Calcium Oxalate Stones

Any breed can be affected, but there are certain types that are predisposed.  Dogs that are fed kibble, or dehydrated processed food (which is the majority of dog foods out there), will develop stones.  Kibble causes the dogs pH levels to become acidic over time, and it makes there urine more concentrated, which increases there chance for stones.

For the longest time I knew my dogs kibble was causing her stones.  I honestly was just too scared to change it, because I was worried she wouldn’t be able to handle the change.  What if she ended up needing surgery, or worse case scenario, went into kidney failure!  Yet I couldn’t keep feeding her crappy dehydrated food, and be in and out of the vet to treat her stones.

How to prevent stones

No matter what breed of dog, switching from kibble to a natural raw or a cooked diet is the BEST way to prevent stones!  However, its important you do this gradually!  Do not just switch it all at once, for Cupcake I introduced the food a little at a time, 1/4 of the new food with 3/4 kibble.  Then I slowly increased the new food and decreased the kibble, till all she was eating was healthy nutritious food.

Instead of buying the expensive raw food, I decided to make my own food, that way I knew exactly what was going in it.  Check out:  What I Feed My Dog to Prevent Bladder Stones!  I know, it may sound like a pain in the butt to cook a grand meal for your dog.  However, trust me its not that bad!  Make a big batch and freeze it, and it will last a few weeks, and the more you do it, the easier it gets!

Make sure to add a couple tablespoons of water to the food before serving, this way the food is moister, and your dog is getting as much water as possible.

Just as a preventative I purchased some urine testing strips so that I could check Cupcake’s urine periodically for a urinary tract infection, or protein in her urine, which is a telling sign of kidney failure.  Every time I tested, it came back with normal levels which eased my mind.

My Cupcake has been stone free now for almost a year, and it’s all because of a change to a natural diet and not eating junk processed kibble.  Just like humans, most diseases can be cured with a balanced plant based diet.  If you want to learn more about whats in dog food and how bad it is, check out the movie on Netflix called “Pet Fooled”, its an eye opener!

If you have any questions about this article or are experiencing the same problems with your beloved fur babies, I would love to hear your comments below.

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The one habit that changed my outlook on life

It’s easy to say that you show gratitude and are thankful for your life, and another thing to actually believe it and live it.   You can go through life day in and day out and think that you are thankful for the things you have, but get so distracted with everyday life that you don’t fully live thankfully. Actively practicing gratitude is to deliberately and vigorously be thankful, having a readiness to show appreciation. Unfortunately our brains aren’t always wired this way, and it takes a constant effort to keep a positive thankful attitude.   This is why I was inspired to start a “thankful journal”, and I cannot express to you enough how life changing this was for me!

Don’t get me wrong it wasn’t an easy process at first because it was just another thing for me to remember to do, but after awhile of making it a habit I completely saw the benefits. On the days that I wrote in my journal I felt a sense of contentment throughout the day, I was happier, and if anything went wrong that day I could handle it better, let it roll off my back so to speak. It was actually kind of weird, the days that I missed writing in my thankful journal I noticed I tended to be grumpy, felt unsettled and was quick to snap at the littlest things. There are a ton of benefits to being grateful everyday, here are just a few.

Benefits

  1. Helps you relax and de-stress.
  2. Puts you in a positive mind frame for the day.
  3. It really gives you perspective in life by showing you what is most important and what you are truly appreciative for.
  4. You become more self-aware and gain clarity on what you want more of in life and what you can cut from your life.
  5. Your gratitude journal is only for you, so you can write whatever you want without any judgments.
  6. On days where you just don’t feel grateful and can’t think of anything to write (you will have these days, we all do) read back through your journal and remind yourself of all the things you are thankful for. Trust me, you will be surprised how much this lifts your spirits!

Everybody does it differently, but I choose to write in my gratitude journal in the mornings, it became kind of like a peaceful “me time.” I enjoy it so much that at times my 15 minutes of writing has turned into 30 minutes or more because my words will keep flowing.  If you need a little inspiration, check out the Desire Map by Danielle Laporte!  This book/journal gets you inspired and reminds you about what’s most important to you, and your goals for the future.

How to Maintain a Gratitude Journal 

  1. Plan to write in your gratitude journal everyday, whether it be in the morning or before bed. At first you might want to set a little reminder for yourself, until you get in the habit.   You could leave your journal on your night stand so that you’re reminded to write before bed. I like to leave my journal next to the coffee pot so that after I get my cup of Joe I can settle in with my dogs and feel grateful.
  2. Write anything you want in your journal, I like to write 3 things that I am grateful for. I also include any personal goals that I want to accomplish and inspirational quotes that inspire me.
  3. You don’t have to write a long detailed list of what you’re grateful for and why (of course you can if you want to). What your thankful for can be something as small as “the air that I breathe” or “my fur babies.”
  4. If you forget or skip a day, its ok, just don’t give up! Journal when you can and you will see how beneficial it is.

I hope this will be a little inspiration for you to take up the habit to practice gratitude everyday, so that you can improve not only your own outlook on life but your relationships with others.

I love to hear how others practice gratitude, please comment below and give us more inspiration.  

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5 Reasons Having a Dog is good for your health!

As a child I always wanted a dog, but because we were always moving and renting a home we were never allowed to have one.  It wasn’t until I was going through a terrible divorce that my sister surprised me with my first bundle of joy.  Her name is Cupcake and she’s the light of my life (haha, I sound like a corny dog mom).  But seriously, having a dog has changed my life, and I don’t think I will ever live my life without one again.  They are more then just companions, they are part of our family!  If you have a furry friend you can agree that there are so many reasons to thank them.  And if your thinking about getting a dog, consider these 5 reasons how a dog will keep you healthy!

  1. YOU WILL EXERCISE MORE!  This is a fact, even when Im feeling lazy and don’t wanna exercise, seeing your pup waiting at the door for his daily walk is motivation enough.  Just a 30 minute walk with your dog a day can improve your health.
  2. YOUR LESS LIKELY TO BE DEPRESSED!  You heard that right, dog owners are less likely to be depressed then non-pet owners.  The love received from your dog and the interaction with them can help a person stay positive.  Even just looking at your pet can increase the “feel good” chemical oxytocin.
  3. STRESS BE GONE! Ok maybe not ALL the way gone, however studies have shown that when people were managing a task, they were less stressed with there dogs by there side.  Thats why therapy dogs are so effective in hospitals.  We cant help but smile when our pups cuddle up to us or crawl into our laps.
  4. Having a pet is better then drugs! Even though ACE inhibiting drugs are used for reducing  blood pressure, studies have shown that owning a dog is better then taking drugs because your more likely to have a healthy heart.  In fact, dog owners are 4 times more likely to survive a heart attack! WOW!
  5. YOU WILL HAVE A BETTER IMMUNE SYSTEM! I know this one sounds crazy, but its proven!  Dogs expose there owners to a heck of a lot of germs, which can build up our immunities to disease.  In fact children who are raised with dogs are less likely to get allergies because they have an increased immunity to pet allergies later in life.

Of course owning a pet isn’t for everyone, it comes with a lot of work and responsibility (especially having 3 dogs like me).  However, make no bones about it the benefits of having a pet far outweigh the drawbacks! 

How does your furry friend keep you healthy? Would love to hear from you, comment below.