Buying organic fruit and vegetables may cost a little more, but what we get in return is more nutritionally rich foods that are lower in heavy metals, but much higher in flavonoids and antioxidants. Eating organic helps to reduce the toxic burden on our bodies, while providing us with more of what we need to thrive. As well as the health benefits you will also be supporting the farmers who grow and maintain their crops responsibly.
There are many ways to buy organic produce, you can join a local food co-op, or get together with other groups of local people in your community to buy bulk from organic wholesalers, or direct with farmers. The best solution is to be able to grow your own produce whether on your own land or use a community garden. There are lots of options to avoid the big prices that the large supermarkets add on. But please remember that if you just cannot get enough organic produce it is still better to buy non organic produce rather than overly processed packaged foods.
1. Keep It Simple
There are so many conflicting messages out there about nutrition and people can easily get confused on how to eat. Keep it really simple, eat a wide array of fresh vegetables and fruits, with some nuts and seeds. But start with small baby steps, by adding green smoothies for some meals, and slowly eliminate some of the old foods you eat. Make gradual shifts (like eliminating some processed food and adding more greens to every meal) and enjoy the process. It IS going to take some work, but it's worth it. We promise :)
2. Keep Your Health In Mind
There are likely many different reasons you’ve decided to eliminate animal products from your diet. And hopefully one of them is to create a healthier version of yourself for the world and the ones you love. But if your idea of a plant-based food pyramid is French fries, mock bacon, onion rings, and marshmallows, you may want to reconsider your approach.
3. Consider Doing A Juice Cleanse
Preparing your body with a nourishing detoxification plan could be a real game-changer when it comes to transitioning. Not only will it make the shift smoother, but it will also enable your body to rid itself of old stagnant parasites and toxins and will improve overall digestion and assimilation by resetting your microbiome. A Juice Feast is a great way to do this.
4. Get Your Greens In!
Whether you steam, sauté or blend them into a green Smoothie, don't hold back - get as many leafy greens in as you can!, Not only are leafy greens such as kale, spinach, and rocket bursting with vitamins and minerals, but they also help detoxify the body, reduce inflammation, and fight disease.
High in Vitamins E, K, C and A, leafy greens pack more nutritional punch than any multivitamin. These vitamins are essential for healthy immune function, cellular repair, heart health, bone health, iron absorption, healthy skin and so much more!, Leafy greens are also packed with minerals such as calcium, magnesium, potassium and manganese, in addition to providing a big serve of dietary fibre.
5. Lower Lectins
Lectins are a kind of protein that can bind to sugar. They are found in both plant-based and animal-derived foods and can play an important role in immune function and cell function when eaten in minimal quantities. Lectins are sometimes referred to as ‘anti-nutrients,' as they can reduce our ability to absorb nutrients, and a diet high in lectins can lead to gut wall damage, systemic inflammation, and even an autoimmune response.
Beans, peas, unfermented soybeans and soy products, lentils, and other legumes such as peanuts and cashew, all have a very high lectin content. As tasty as it is, we may as well called peanut butter ‘lectin butter'… but fortunately, there are many delicious alternatives, such as almond butter and tahini. Grains such as quinoa, and nightshade vegetables such as tomatoes, eggplants and potatoes are also high in lectins.
While it's true that these foods can also be very nutritious stables of a plant-based diet, it's important that we are mindful of our lectin intake, and do what we can to lower it. For example, we can dramatically reduce the lectin content of beans and legumes by pressure-cooking them, while potatoes, tomatoes and other nightshades are better without their skins and seeds. We can also try to eat more of the lower-lectin vegetables, such as beets, carrots, sweet potatoes, Brussels sprouts, cauliflower and broccoli.
6. Get an annual blood test
Everyone should get their blood nutrient levels tested annually, not just vegans and vegetarians! This is probably the best way to check whether you're on the right track with your diet, or need to make some adjustments. In addition to our blood nutrient levels, a blood test can also reveal the state of our hormonal health. Our hormones are greatly influenced by our diet and lifestyle and are another good indicator of whether or not we're managing stress, sleeping well, and eating right. A small hormonal imbalance can have a significant impact on our wellbeing, but fortunately, a plant-based lifestyle gives our endocrine system a much better chance to function at its best.
7. Listen to your body
Tweaking your plant-based diet to help you look, feel and perform at your best is a matter of listening to the signs your own body is giving you. No two people have the same gut microbiome, the same health history, or the same metabolic makeup - everyone is different. You may discover that your body doesn't respond well to wheat-based products, gluten or soy, for example. In this case, you should look for alternatives without worrying about what anyone else thinks!
Listening to our bodies can also let us know whether we're eating too much or too little. It's so important to eat in a way that supports our training, lifestyle and goals. If you don’t feel good after eating a certain food that is a signal that your body doesn’t respond to it well.
8. Don’t beat yourself up.
You will make mistakes and you will eat foods you’ll probably feel bad about. If you buy the wrong product by error or want to indulge in a blue cheese platter, don’t scourge yourself. It doesn’t make you a bad person and it doesn’t make you a failure. Remember the big picture, observe how you feel, and get back on track when you’re ready.
9. it’s Not a diet.
Diets are about calorie counting, scales, deprivation, and two to three weeks of suffering before you can go back to your cookie jar. This is a lifestyle. It's a gradual, permanent shift toward a new way of nourishing yourself and improving your overall health and wellbeing.
10. Forget about Motivation / willpower.
No matter how much you want something, if you’re not sure why you’re making the change in the first place, you’ll likely fall off the wagon in a matter of weeks if not days. You need to have the intention to follow this lifestyle and know they “why” behind your reasons to do this.
When you feel strongly about your “Why”, whether it be for the animals, environment or your own health, this will make you resist the temptation to eat less healthy food options.
