Posted in Uncategorized

Benefits of a Plant-Based Diet

diet based diet includes vegetables, legumes, fruits, and whole grains, which is also low in fat and sugar, can lower blood sugar levels and often reduce or even eliminate the need for medication. Protective against cancer, plantbased diets are lower in fat and higher in fiber than meat-based diets.

Science today supports a low fat, plant based diet as both nutritionally adequate and as preventive. The Academy of Nutrition and Dietetics (AND) in the United States states that,  “vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

Hundreds of studies and papers support plant-based diets can aid in preventing and reversing lifestyle diseases such as Type 2 Diabetes, Cardiovascular Disease, preventing Alzheimer’s, kidney stones, some types of cancer (especially colon, prostate and breast cancer) to name a few.  Plant based diets are typically low in saturated fat as cholesterol is found only in meat, dairy and eggs, making it easy to eat cholesterol free.  Coconut oil is the exception as it is 87% saturated fat–therefore not good for you.   Plant foods are also high in fiber found in legumes, fruits and vegetables and it decreases the loss of calcium from the bones, helping prevent osteoporosis.

Lowering blood pressure is made easier as well on a plant based diet.  Decreasing sugar, fat and eliminating animal products combined with an exercise / daily walking program and plant based diet can increase your longevity, prevent and reverse chronic disease conditions and add to your overall health and well-being. Sign-up for a special event and join us on your journey towards living your best life!

 

Posted in Uncategorized

March Nutrition Tips to Maintain Your Healthiest Self

Hydration is Key
The average person requires 30 to 50 ounces of fluid per day (1 to 1.5 litres) according to a Harvard Health.  Active adults, athletes and persons in hot climates may require more water daily.  Drinking adequate amounts of water helps transport vital nutrients, feed cells, flush out toxins and keeps your body functioning properly.  Your body is made up of 70% water and while fruits and vegetables contain higher amounts of water, it is vital to ensure that we drink adequate amounts of pure fresh water.

Food is Fuel
What we put in our mouth does make a difference!  A whole food, plant-based diet gives your body the best nutrients possible from the earth to provide strength, energy and vitality.  Choosing fresh, good quality vegetables, fruits, grains, seeds and legumes is key.  Organic foods are a wise choice with foods known to be GMO (genetically modified) to avoid both health problems and allergies, as well as chemicals.  Athletes today are turning to a plant based diet for strength and endurance as well,  Abdullah Zeinab who won at epic 5,500km cycling race across Australia.  There are many others who’s stories can be found, including at OneGreenPlanet.org and this new advertisement Switch 4 Good.

Receive Essential Nutrients from the Food You Eat
Most micro-nutrients your body needs can be found in plant sources.  Vitamin C is abundant in fruit such as strawberries, pineapple, mango and oranges to name a few.  Carrots are high in beta-carotene, good for eye health.  Sweet potatoes are an excellent source of not only Vitamin A, but also potassium.  Other nutrients such as iron are found abundantly in lentils, black strap molasses and dark leafy greens to name a few.

Supplements for Essential Nutrients
Eating a plant based diet is easy and getting all nutrients required typically.  There are two essential nutrients however that are generally recommended for the general population and consideration to using a plant-based supplement of Vitamin B12 and Vitamin D3 are highly recommended in the medical community.

Fight Disease with Your Food Choices
At the 7th Annual Congress on Vegetarian Nutrition, over 750 top researchers, scientists, physicians, dietitians, nurses and public health personnel gathered from around the globe to learn and exchange information on the latest scientifically backed and evidence based research.  Time and again, researchers demonstrated that cancer can be avoided from 20% to as high as 90% by choosing a whole food, plant-based diet.  In fact, on October 26, 2015 the World Health Organization issued a statement that red and processed meat cause cancer.

The world’s largest and deadliest pandemic today, is the rise of obesity which is directly linked to the rapid increase in diabetes and other chronic disease.  The consumption of animal products and processed foods are major culprits.  Scientists are taking note and recognize that whole food, plant-based diets lower BMI, decreases cardiovascular disease in obese children, and that reversal of heart disease, type 2 diabetes and obesity, to name a few, may be aided by a plant based diet.

One of the speakers, Dr. David Katz, the founding director of Yale University’s Yale-Griffin Prevention Research Center and the Integrative Medicine Center at Griffin Hospital.  He is author of a medical textbook many research papers and wrote the book, Disease-Proof, Slash Your Risk of Heart Disease, Cancer, Diabetes, and More-By 80 Percent.  As a leading specialist in preventive medicine Dr. David Katz draws upon the latest scientific evidence and decades of clinical experience to explain how we can slash our risk of every major chronic disease—heart disease, cancer, stroke, diabetes, dementia, and obesity—by an astounding 80%.

In closing, Dr. Katz said,  “There are many ways to eat bad and Americans are committed to trying every one of them!”.  Canadians are not far behind in their quest to follow the SAD diet (Standard American Diet) and other ‘options’.

Next Month…Benefits of a Plant-Based Diet

 

 

 

Posted in Uncategorized

Enter our 2017 Holiday Giveaway

You could be the winner of the World’s best plant-based cookbook in 2017 that won the prestigious Gourmand Award in May 2017.  “Food As Medicine:  Cooking for Your Best Health” by Sue Radd will take you on a culinary journey that will delight even the pickiest eater in your family.  You’ll also receive our email updates that include events, recipes, links to articles and information related to health and wellness.  Share with your friends too!  Winner must attend a Victoria Healthy People event in person in January or February 2018 to be eligible for the cookbook prize.  Share with your friends too!  We’ve got a special gift for the 2,000 person on our list!

Enter our 2017 Holiday Giveaway

Posted in Uncategorized

May 2017

May is a month that holds a lot of recognition and health awareness titles.  Some of the national and international focused issues and recognition include:  Nurses Week, Social Work Week, Hospital Week, Heart and Stroke, Mental Health, World Water Day, World Glaucoma Week, Brain Health, Poison Prevention, Colorectal Cancer, Kidney, Epilespy and Nutrition to name a few.

As a nurse, I see all to often the health challenges as people age and the devastation of strokes.  Many are preventable through nutrition and lifestyle choices.  This month, I’m touching on the signs of stroke, importance of water and some nutrition points.

We also are thrilled to share about our upcoming largest event of the year at CarFreeYYJ on Sunday, June 18, 2017.  Last year, we had the opportunity to meet over 40,000 attendees and need your help to get the word out to the community about our amazing events.   VOLUNTEER REGISTRATION

We hope that you’ll join us soon at a Victoria Healthy People event and a journey towards living your best life!

Warm regards,

Heidi

Heart and Stroke Awareness

This month, we want to encourage everyone to learn the FAST signs of stroke.  We like the Minnesota Stroke Associations graphic and hope it will help you remember when to call 911 for help!

MSA-ACT-FAST-Logo

Water

Our bodies are made of about 80% water.  Our brains are 85% water, blood 80% and our muscles 70%.  So as you can see, our body cannot survive with out water.

Water plays an integral role in removing impurities from our body, cellular hydration, our cooling system and transportation for nutrients and digestive processes.

Adults and children’s needs can vary base on activity level, climate, altitude, illness, pregnancy and breast-feeding to name a few variances.  An easy rule for adults to remember is 8 x 8 (8 glasses / 8 ounces).  This is a general guideline, however age, activity level and many other factors can affect this.  Children require less based on size.

Nutrition

Science is proving in the plethora of health studies that what we eat, does matter.  Cancer rates can be decreased by choosing a whole food, plant-based diet.  The Oxford EPIC Study in Europe and Adventist Health Study II along with the Blue Zones research show that longevity and the best health is plant powered fuel for our bodies.

What should I eat then for the best nutrition?  A whole food, plant based diet includes a variety of foods from the major food groups: fruits; vegetables; whole grains; beans and other legumes, nuts and seeds; and healthy fats (recommended from nuts and avocados).

 

In closing, we encourage you to talk with your doctor about your health.  We hope to see you soon at one of our events too!

Posted in Uncategorized

March is Nutrition Month

Winter Superfoods
Beans:  High in fiber and proein:  also a good source of magnesium and potassium (non-gmo soybeans)
Pomegranates:  High in flavonoids and tannins, and a good source of folate, potassium and vitamin K. Helps improve memory.
Parsnips:  High in fiber, vitamin C, folate and manganese
Winter Squash:  High in fiber and a great source of vitamin A and carotenoids (acorn squash)
Pumpkin:  High in fiber and vitamin A
Cranberries:  Contain resveratrol and proanthocyanidin
Sweet Potatoes:  Great source of vitamins A and C, fiber and potassium
Superfood Nutrients and what they do for you:
Vitamin A:  Protects against infections, as well as promotes eye and skin health
Vitamin C:  Helps heal wounds and aids in iron absorption
Vitamin K:  Aids in digestion and blood clotting
Folate:  Helps the body make red blood cells
Potassium:  Promotes heart health
Carotenoids:  Help decrease the risk of disease
Magnesium:  Vital to muscle and nerve function, blood glucose control and blood pressure regulation
Manganese:  Helps metabolize protein and provide the body with energy
Flavonoids and Tannins:  Protect body cells from damage by free radicals and reduce inflammation
Resveratrol:  Beneficial to heart health and good blood pressure
Proanthocyanidin:  Protects against urinary tract infections
[Source:  Loma Linda University Health “a Healthy Tomorrow” Mar/April 2017]