Day 1: Shop ‘Til You Drop
Don’t be afraid of the word vegan. You already eat a whole lot of vegan foods without realizing – start simple with those foods you already know and love. Create a list of vegan friendly foods you love and plan a trip to the grocery store NOW! I’ll make it easier and start a list for you: almonds, cashews, pecans, chickpeas, lentils, romaine, spinach…
Day 2: Plant a Plant-Based Breakfast in Your Belly
Find a vegan breakfast you love. Mix quinoa (cooked) with chia seeds and almond milk and top with cinnamon, blend a smoothie with plant protein (my fave is unsweetened coconut milk, 1 teaspoon almond butter, ½ banana, ⅓ avocado and a scoop of protein powder), get creative with your oats or even a simple fruit salad with sprinkled coconut and chopped almonds will do.
Day 3: Yes, Salad Can Be A Meal Too
Bulk up a green salad with all of your favorite textured veggies, crunchy nuts and seeds, and herbs and spices. Just remember no cheese. If you are watching your waistline, you won’t want to add nuts and seeds without caution. You do need to think about how much you are adding into to your salad veggie base. If you’ve been feeling good eating a chopped romaine salad with carrots, tomatoes and peppers topped with grilled chicken, feta and vinaigrette, an easy transition would be to go for the same chopped romaine and veggies, swap out chicken for chickpeas (about ½ cup – you can overdo these little guys!), and chopped, toasted walnuts for the feta. The chickpeas will keep you full from the fiber and protein and the nuts will provide satiety from the fat, fiber and protein too. Yes, keep the dressing but remember to keep it to about 1 tablespoon.
Day 4: Expand Your Horizons
Experiment with new, less familiar foods and try a grain you’ve never had like bulgur or farro as the star ingredient of your main course. Instead of orecchiette as a stray from the go-to ziti try spaghetti squash marinara. Or, say buh-bye to your mainstay turkey burger and opt for a black eyed pea salad instead.
Day 5: Get Creative
“Veg” up your fave recipes and swap traditional protein with beans, nuts or tofu. Note: I am not a huge fan of soy but do think there is a place in some people’s diets for real soy such as firm tofu. Replace the beef in burritos with black beans or chopped, tofu and grilled veggies. Instead of bacon on those yummy brussel sprouts try adding chopped, toasted cashews.
Day 6: Avoid Dairy Withdrawal
Missing milk and cheese? Try a dairy alternative like rice or almond milk in your smoothie, cereal and coffee. Top popcorn with nutritional yeast, use flaxseeds instead of eggs when baking your next batch of cookies and top your ezekial toast with coconut butter and cinnamon instead of butter.
Day 7: Be a Smart Meat Head
When eating meat at other meals, opt for lean versions like chicken or turkey and lean grass-fed beef which is loaded with antioxidants and omega-3s. Remember, there’s more to the world than meat and potatoes. Since this is your last day of the challenge, go all out and go vegan for the entire day!
Hit the Books. Do some research and learn the details about what being a vegan means. Did you know that some seemingly vegan ingredients/foods may not be vegan after all? For instance, some brands of peanuts, Worcestershire sauce, oj, veggie patties, etc. actually contain non-vegan ingredients or are processed using non-vegan friendly methods. If you really wanna go vegan, there’s a lot to learn!
A little goes a long way. Research shows eating at least one vegan meal a day can help lower your risk of chronic diseases.
Show your heart some love. Vegan diets are lower in saturated fat and cholesterol, which studies have shown cause vegans to be leaner and have lower cholesterol and blood pressure.
Fill up on fiber. Eliminating animal products = increased intake of fiber keeping you satisfied and regular!
Be green and help the environment. Meat production has been shown to have a negative environmental impact; limit your intake, limit your impact. I recommend red meat one time per week if you are a meat eater.
Keep on living. Fruits and veggies provide antioxidants that mop up free radicals slowing the aging process, promoting weight loss and improving overall health. Research also shows red and processed meat eaters have a higher overall risk of dying from heart disease and cancer.
Eat the rainbow. Try a variety of vegetables, fruits, whole grains, beans, lentils, nuts and seeds – experiment with new foods and recipes. Your pantry and fridge will thank you…it was tired of the same ole same ole anyway.
Power up with protein. Vegan diets incorporate a diverse array of protein sources such as beans, lentils, seeds, tofu and tempeh for exciting, and tasty, meals. Branch out from your chickpea salad.
Vegan doesn’t mean processed junk. As tempting as it is, don’t opt for vegan processed unhealthy foods like french fries, potato chips, bagels , and processed soy patties, and try not to replace meat with large amounts of refined carbs. Read labels carefully and of course buy as many whole, real unpackaged foods as possible.
Pump some iron. Red meat is not your only source of iron – get your fill with almonds, apricots, beans and lentils, seeds, broccoli, and spinach; eat them with vitamin C to increase absorption. Think spinach with tomato sauce and lentil soup with a citrus fruit salad for dessert.
Become your own chef. Invest in a vegan cookbook (and of course check out Pinterest) for more ideas on how to expand your meal plans and experiment with new ingredients. Going vegan doesn’t mean you have to eat like a bird, and it definitely doesn’t mean you won’t enjoy tasty meals. Did you know you can make a pizza crust out of cauliflower? Or “cheese” out of cashews?
Find a new local hotspot. Go vegan even when eating out! Investigate restaurants in your area that offer vegan fare, and try a new dish or cuisine – if you like it, challenge yourself and make your own homemade version.
In it for the long haul? If you decide to adopt a vegan diet on a regular basis, consider taking a B12 supplement as it is only found naturally in animal products. If you’re looking for a great vegan protein powder to supplement your diet, try my Life’s Abundance Vanilla Plant Protein.
Wanna learn more about Nutritious Abundance, how to incorporate healthy supplements into your diet, or joining my team? Enter your info below and we’ll get in touch!
I’m very clear with my stance on supplementation: I believe even the best supplements should do just that – supplement the diet.
If you regularly visit my site or know anything about me, you know I believe in whole foods that are as least processed or refined as possible and that we should all be getting most of our nutrients from foods like fruits, vegetables, whole grains, lean protein and healthy fats.
Ideally, we would all eat the perfect amounts and balance of just the right foods to obtain optimal nutrition.
I do think it’s realistic for some of us to meet most of our needs very well through food alone. But, most of us don’t live in perfect eating worlds.
Our food supply, busy lifestyles and simply our choices make it difficult for us to meet our needs. This is why I say, there is a time and place for supplementing the diet.
If your lifestyle, palate, time, energy or priorities make it hard for you to get all the nutrition you need in through foods, supplementation may be appropriate.
I am a big time lover of healthy fats, especially, omega-3s. Research has shown that omega-3 fatty acids are beneficial for heart health, important for immune functioning, brain health and the inflammatory response.
Scientists are also studying the effects of omega-3 supplementation on mood because these wonderful fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep and boost libido — woot woot!!
Salmon, walnuts, dark leafy greens and fatty fish are rich natural sources of omega-3s and we all should be incorporating these foods into our diet, unless of course you have an allergy.
But, if you want to try a supplement to take your omega-3 intake a step further choose a pharmaceutical grade fish oil with both EPA and DHA. These are two fatty acids that work together to keep us healthy.
Research has found that the ratio of these particular fatty acids in most Americans’ diets is imbalanced. This is why we specifically recommend omega-3 supplementation with EPA and DHA.
It seems the gut is all the rage lately. New research is looking at the gut microbiome and weight management — we’re learning how important it is to have a GI tract brimming with microbes to maintain a healthy weight.
Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) which help promote good digestion and help fight bad bacteria found in your intestines.
Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease.
Most people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics, and if traveling sometimes throws off your regular bowel habits, it’s a good idea to take one while on the road.
A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. When choosing a probiotic supplement, avoid those that make blanket claims and choose one that lists the complicated names of the cultures, such as Lactobacillus acidophilus.
You also want to make sure the label says the cultures are living (many brands do not have live cultures, which does you no good).
When you’re shopping for a probiotic supplement, there are different strains of bacteria that manage different conditions and you’ll also notice that dosing and recommended use varies among the brands, so take them according to the package directions.
Hot vitamin of the moment, vitamin D is blazing trails in the research world and gaining tons of media attention these days. Vitamin D is a fat soluble vitamin and is famously known as the vitamin we can make from a little bit of sun exposure.
It’s a complicated vitamin because you hear about two forms: vitamin D2 is the form of vitamin D you get from eating fortified foods, and vitamin D3 is the kind we synthesize in our skin from sun or UV exposure.
Since the body makes this form of vitamin D, it is actually considered a hormone and not a vitamin. Vitamin D is responsible for regulating calcium and phosphorus in the body and lately we are learning more about the role of this amazing vitamin in our bodies such as being linked to insulin regulation, immunity and even weight.
Both D2 and D3 can be converted to the active form in the blood, called 25-hydroxyvitamin D3.
Not everyone gets the sun exposure they need to make enough of this vitamin, especially during winter months and at higher latitudes, so I recommend getting it in through foods such as eggs and sardines, and fortified foods such as dairy.
If you’re concerned about your vitamin D status you may want to have it checked the next time you got to your MD.
A multi is pretty self explanatory and the golden child of supplementing as “insurance”. A multivitamin is there to give your hopefully whole foods based diet a boost and/or back up reserves.
I don’t want you taking a multi as a way to skimp on consuming your fruits and veggies but I do want you taking one as a second line of defense. Unfortunately, four out of five people don’t get the recommended daily allowance of vitamins and minerals through food alone.
I prefer a multivitamin that contains the nutrients we need but is not over loaded with more than we can even use. I also like a multivitamin that is vegan-friendly and uses veggie capsules that do not contain magnesium stearate.
Protein powders, like supplements in general are highly polarizing! You have your whey peops and you have your vegan protein powder peops. You have your soy peops and you have your soy free peops.
Here is my feeling: keep it as clean as possible. We all know we get protein from foods like chicken, fish, and meat, dairy and plant sources like nuts and seeds and even veggies have a little protein.
Many of us meet our protein needs and many of us need a boost for convenience or to simply help us meet our needs. When we consume protein in the powder form, I want it clean. You don’t need more animal protein here. You don’t need a lot of added “junk”.
Go vegan so you’re getting protein from plant sources, soy free (I’m not a fan of processed soy) and make sure you are not consuming a chocolate chip cookie worth of sugar!
If there is one food I talk about constantly it has to be…greens. I heart all greens. Green veggies are loaded with micronutrients, phytonutrients and all kinds of antioxidants. They are low in calories, while being high in water volume, fiber and of course nutrients.
I like my clients to get greens in at least twice a day. A green powder is a convenient way to get in the minimum needs and pack in extra for optimal health. I like a green powder blend to contain organic greens that are a mix of greens including sea veggies.
Some of us eat our seaweed but it is definitely more difficult to get in than, say, spinach. I add a scoop of greens to a smoothie or even just mix with water.
Note: If you are on any meds for a medical condition, or your doc has prescribed a nutritional supplement, discuss any and all drug-nutrient interactions with your medical provider. A pharmacist is a great resource to go over drug interactions as well.
Supplements can be harmful in large doses and/or interact with different medications you might be taking so it is important to understand what you are taking and for what reason. More isn’t always better.
My mission in life is to help as many people as possible take their nutrition up as many notches as possible, so they can live their most Nutritious Lives. It’s really that simple.
Everyday I seek opportunities to help me accomplish my mission, and weigh opportunities that are presented to me to help me do this.
When the opportunity arose to partner with Life’s Abundance to create a line of the best supplements you can find that were organic (when necessary), completely GMO free, at a cost that’s accessible to most people, and that I could be 100% involved in choosing the ingredients for, it was a no-brainer.
Yep, you read that right. I helped choose every single ingredient that went into these supplements.
I’m so ridiculously excited about this, and I know you will be too once you finish reading this!
In over a decade of counseling clients in my private practice in NYC, thousands of people have come to me because they’re tired, stressed, overweight, unfocused, unmotivated, and feeling like they aren’t the best version of themselves.
We live in an age with amazing medical breakthroughs that save people’s lives, except we’re sicker, fatter and unhealthier than ever.
We’re overfed and undernourished because we choose convenience over wellness and our habits are shot! I believe that having a solid nutritional foundation (and this doesn’t have to compromise convenience or taste!) combined with the other pillars of a Nutritious Life can help anyone attain and sustain a healthy body, mind and life.
Each of the products I created with Life’s Abundance contributes to building that solid foundation in some way. So, if you or someone you know is trying to take their nutrition up a notch, I’m glad you’re here.
We all know we should eat better and increase the nutritional value we get from food on a daily basis, but many of us either don’t know how or we simply can’t make it happen. Sometimes, it’s just not realistic to get all the vitamins and minerals we need from the food we eat, especially with issues of depleted soil, eating processed and overcooked food, and not eating enough fruits and vegetables.
This is why I’ve been recommending supplements for years – because they supplement what is hopefully a healthy diet to begin with. Think of them like insurance for your body – they won’t replace solid nutrition, but when your body needs a little extra help, you’ve got it.
There are a handful of supplements that I’ve always recommended to my clients because I think they’re the most important ones for optimal health, so naturally they were the first products we developed, and we focused on formulating them in an easy to digest way.
We carefully handpicked each and every ingredient – if it’s in there, it’s in there for a reason – and left out any that posed a health concern or just flat out didn’t need to be included.
Supplements aren’t for everyone, especially those that are already eating an incredibly clean diet or are following a plan that guarantees they’re getting in all the vitamins and minerals they need. But they’re great for anyone that doesn’t fit those categories, no matter how close or far from that end of the healthy eating spectrum they are.
By adding supplements to your daily routine, you may start to feel a little healthier and more motivated, which can slowly make you become more mindful of what you eat. When you learn to make better food choices and feel better in your body, it’s a game changer for your whole your life.
Feeling good comes from the inside (mentally and physically), and creating change in your wellness routine can happen without deprivation.
These products are not a diet – they’re intended to be incorporated into your diet and your life to support your overall health, not just for 30 days, but for a lifetime. This is why I’ve incorporated them into my pillars of a Nutritious Life philosophy.
I’ve had many opportunities to get involved with other companies before, but I never wanted to work with a company that I didn’t believe in or that didn’t share my same values and goals. When I met the team at Life’s Abundance it was clear we shared the same beliefs about health and wellness and our goals were in sync.
They’re an employee-owned company and they take a great deal of pride in doing solid work. They’ve been providing top quality products for pets since the 90s and a select group of dietary supplements for people since 2003. The introduction of these new products we worked on together represents a significant expansion of their dietary supplement line.
Life’s Abundance is known for making top notch products, having awesome customer service, and taking care of their people. And by people, I mean their employees, distributors, and customers. Pretty much everyone.
Distributors? Yep. They give people an opportunity to help support themselves and/or their families, have a little more freedom and a lot more fun by welcoming passionate people like you and me to become independent distributors for their products. What’s better than helping people live more nutritious lives and earning a great income while doing it?!
I love, as in L-O-V-E what I do. In over 10 years of counseling clients one on one in my private practice and reaching millions of others via national TV, I know how incredibly difficult it can be to make healthy choices and to change your diet and lifestyle. This is why I lovvvvvve making it easier for people!
I also know that I’m very lucky to earn a living and support my family doing something that I am so uber passionate about. And I want to help others have this opportunity, too.
So many people have jobs that they aren’t passionate about. They’re caught up in the rat race and the daily grind and struggle of working harder and harder and never having enough time left. It’s not easy.
Others may like their job and may be super passionate about what they’re doing but they just can’t seem to make ends meet at the end of the month.
Or worse, some people experience both. Sound familiar?
Through my partnership with Life’s Abundance, I can now provide people with the best supplements I know, give them an opportunity to better financially support themselves and/or their families, and have a little more freedom and a lot more fun.
I truly believe that success comes from making money doing something you’re passionate about and actually enjoying it on a daily basis. Like I said, what’s better than helping people live a healthier life and earning a great income while doing it? In my mind, nothing.
Joining my team and becoming an affiliate is such an easy way to expand your wellness business. If you’re a health coach, registered dietitian, doctor, yoga teacher, nutritionist, personal trainer, massage therapist, pilates instructor, chiropractor, healthy chef, or overall health nut (like me!), chances are you already recommend supplements to people.
Yep, you tell them exactly what to take, which brands you love, where to buy them, and then you send them on their way to a better life and make no money in the process.
There’s a better way for everyone.
What if you found a product you LOVED, knew exactly who created it and handpicked all the ingredients in it, told those same people about it, offered them to buy it directly through you, and you made money in the process?!
It’s that easy. You haven’t changed a thing, except you probably have way more confidence in the product you’re recommending and you made a little money for yourself at no extra cost to your client, family, or friend. If that isn’t a win-win, I don’t know what is.
Learn more about joining my team! We’d love to have you, and we’ll help you every step of the way!!
Don’t think joining my team is for you, but want to know more about the products?
3 Health Supplements You Should Consider
Have you been wondering what health supplements you should be taking? You see them everywhere. Big bottles, small bottles. Shiny bags, glittery promises, prices on each end of a long spectrum. How do you pick health supplements that are right for your needs?
Well, to begin, you want to meet your nutrition needs by eating real foods that come from the earth. I’m talking about unprocessed, whole foods. They’re the kind that we don’t change much from the farm to the table.
But, life is busy! You have your job, household, kids, projects… even for the most healthful eaters, it’s hard work to get all the essential vitamins and nutrients you need daily.
But, there’s help. Supplements may help you achieve your nutritional needs without all of the pots and pans. Today I’m sharing 3 health supplements that may work for you. They all get my seal of approval to include in your diet as “insurance”, alongside all of the good choices you attach to the end of your fork.
You hear a lot about omega-3 fatty acids and heart disease, but heart disease concerns or not, we all need to get them in – no matter your age. Over the last ten years many Americans have turned to fish oil to meet their needs.
Everyone in my family takes omega-3s daily! Research has shown that omega-3 fatty acids are beneficial for your heart’s health as they help to manage symptoms of hypertension and are useful in lowering cholesterol.
Some studies suggest they slow plaque buildup in the heart and may even reduce the risk of heart attack and stroke. Omega-3s have also been linked to brain health and weight loss.
Salmon and walnuts are two of the richest natural sources of omega-3s. But, they may not be a choice if you have a fish or nut allergy.
The American Heart Association suggests that you dig into 3.5 oz fatty fish twice a week, and supplementation with heart disease should be customized to the condition and under a the care of your doc.
As we age, our body progressively produces less CoQ10 and struggles to convert it into ubiquinol, which is the usable form of CoQ10. This leaves us with less than ideal levels of this energy-producing nutrient that naturally helps your system rock and roll.
Research has shown that ubiquinol circulating in your bod improves the health of your ticker and can alleviate many of the side effects associated with statin medications that you may take to lower your cholesterol.
Ubiquinol is found in foods you may already eat like peanuts, spinach, lean meats, and sardines. However, you would need to consume 50 cups of spinach or 120 cans of sardines to reach the recommended 100 mg of ubiquinol each day!
Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) that help fight bad bacteria found in your intestines. They also promote good digestion, which we all need!
Many people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics. It may not make sense to you to take an antibiotic and a probiotic at the same time — wouldn’t it seem they’d cancel each other out? Not the case.
Antibiotics kill good bacteria along with the bad bacteria, so supplementing with a probiotic puts those happy microorganisms back in action in your tummy.
Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Probiotics and brain health and weight loss are also being researched.
You’ll find these friendly bugs naturally in most fermented dairy foods like yogurt and kefir. Don’t be tricked by labeling: live active cultures may not be probiotics, so read the label carefully!
A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract.
As with all health supplements, remember not to be fooled by the fancy packaging at the store or pharmacy. You want a standardized supplement that comes from a reputable company.