NUTRITION
Your one stop shop for nutritional advice!
Protein and vitamin rich foods are highly encouraged.
Do not skip meals or crash diet.
Plant-based, whole foods decrease inflammation.
Brown rice, quinoa, nuts are better than flour, processed carbohydrates, and sugar.
Blender Recipes
We are huge fans of smoothies, which are very effective ways of consuming large amounts of highly nutritious foods in an easily palatable manner. The following links describe good recipes. Remember that additional protein powders and supplements can be added to any of these recipes.
https://www.prevention.com/food/20-super-healthy-smoothie-recipes
https://greatist.com/health/healthy-smoothie-recipes
Protein powders
Protein powders generally fall into two categories: Whey based, and plant based. Some people prefer one type over another (some report less flatus with plant based supplements); but it is important to do comparative research on the various products on the market (for example, plant-based protein powders should contain protein from multiple different plant sources to be effective). Expensive doesn’t necessarily mean good, and some formulations are tastier than others.
Website
For advice on how to transition to the life-saving, whole-food, plant based diet, including articles, recipes, meal plans and more…check out: https://www.forksoverknives.com/
FEATURED SMOOTHIE RECIPES
GET YOUR GREENS SMOOTHIE https://www.wholefoodsmarket.com/recipe/get-your-greens-smoothie
Who knew it could be so easy and delicious to incorporate greens into your morning routine? Try it with baby kale or collards in place of the spinach, if you're feeling adventurous. (Serves 2)
Ingredients:
· 1 1/2 cup unsweetened plain almond milk, soymilk, rice milk or hemp milk
· 1 1/2 cup packed baby spinach
· 1 1/2 cup frozen cherries or berries
Method:
Combine all ingredients in a blender and purée until smooth. Pour into glasses and serve.
MANGO-MINT GREEN SMOOTHIE
https://www.wholefoodsmarket.com/recipe/mango-mint-green-smoothie
Mint and fresh lime juice are the surprise ingredients in this incredibly refreshing morning smoothie, made with mango and spinach. (Serves 2)
Ingredients:
· 2 cups baby spinach or roughly chopped spinach leaves
· 1 1/2 cup ice cubes
· 1 cup unsweetened plain almond milk
· 1/2 cup lightly packed fresh mint leaves
· 1/4 cup lime juice
· 1 large or 2 small ripe, juicy mangoes, roughly chopped
· 1 small banana (optional)
Method:
In a blender, purée spinach, ice, almond milk, mint, lime juice and mangoes until smooth. Taste and add banana for extra sweetness, if desired. Serve immediately.