[1] 1. Ditch the Diet: if diets worked, we wouldn’t have obesity epidemics. Ditch the false belief in quick fixes and instead focus on gradual, long-term lifestyle improvements. 2. Embrace Plant-Based: make the shift towards eating more foods of plant origin. Avoid foods of animal origin. 3. Add, Add, Add: when making this shift, think of foods and ingredients you are adding as options to your overall intake, instead of focusing on what you are taking away. 4. 80/20 or 90/10: a balance between good and good for you. Eating well 90% of the time, and giving yourself permission to eat treat foods 10% of the time allows for a healthy mindset and sustainable practice. 5. Eat In Company: when possible, eat in the company of others and not alone (if alone, avoid distractions such as TV/computer). 6. Stay hydrated: carry a small BPA free water bottle with you at all times and continually sip throughout the day. Flavour your water with fruit, drink teas, enjoy plant-milk lattes and soups, and enjoy fresh fruits as snacks or as after-meal desserts to increase your fluid intake. 7. Increase Fibre: luckily, the plant-based lifestyle already boosts fibre. It is found in vegetables, fruits, grains, beans, lentils, seeds, and nuts. Make sure to drink enough water so the fibre can help to keep you regular. 8. Whole Foods: when possible, limit eating foods that are bagged, boxed, or canned. There are exceptions to this, including bagged/boxed/ canned items that contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut oats, and canned pure tomato sauce or beans. Ditch foods that include artificial anything, including artificial sweeteners, preservatives, fillers, colours, etc. 9. Oils/Fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils; but don’t be afraid of fat. Aim for whole-food sources of fats over oils when possible, such as olives, avocados, coconut meat and canned coconut milk, nuts and nut butters (peanut butter, almond butter), seeds and seed butters (tahini = sesame seed butter). 10. Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp seeds daily for your omega. Omega supplements are generally not needed. To learn more, read this PUL article. Jump-Start Guide to a Life Full of Zest 20 Ways to Jump Start Your Health
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20 Ways to Jump Start Your Health...To learn more, read this PUL article. Jump-Start Guide to a Life Full of Zest 20 Ways to Jump Start Your Health 11.Supplements: If following a vegan
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1. Ditch the Diet: if diets worked, we wouldn’t have obesity epidemics. Ditch the false belief in quick fixes and instead focus on gradual, long-term lifestyle improvements.
2.Embrace Plant-Based: make the shift towards eating more foods of plant origin. Avoid foods of animal origin.
3.Add, Add, Add: when making this shift, think of foods and ingredients you are adding as options to your overall intake, instead of focusing on what you are taking away.
4.80/20 or 90/10: a balance between good and good for you. Eating well 90% of the time, and giving yourself permission to eat
treat foods 10% of the time allows for a healthy mindset and sustainable practice.
5. Eat In Company: when possible, eat in the company of others and not alone (if alone, avoid distractions such as TV/computer).
6. Stay hydrated: carry a small BPA free water bottle with you at all times and continually sip throughout the day. Flavour your water with fruit, drink teas, enjoy plant-milk lattes and soups, and enjoy fresh fruits as snacks or as after-meal desserts to increase your fluid intake.
7. Increase Fibre: luckily, the plant-based lifestyle already boosts fibre. It is found in vegetables, fruits, grains, beans, lentils, seeds, and nuts. Make sure to drink enough water so the fibre can help to keep you regular.
8. Whole Foods: when possible, limit eating foods that are bagged, boxed, or canned. There are exceptions to this, including bagged/boxed/canned items that contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut oats, and canned pure tomato sauce or beans. Ditch foods that include artificial anything, including artificial sweeteners, preservatives, fillers, colours, etc.
9. Oils/Fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils; but don’t be afraid of fat. Aim for whole-food sources of fats over oils when possible, such as olives, avocados, coconut meat and canned coconut milk, nuts and nut butters (peanut butter, almond butter), seeds and seed butters (tahini = sesame seed butter).
10.Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp seeds daily for your omega. Omega supplements are generally not needed. To learn more, read this PUL article.
11.Supplements: If following a vegan lifestyle, a Vitamin B12 supplement is recommended. Living in a colder climate during fall and winter months? Then a Vitamin D supplement is recommended as well. Otherwise, supplements are generally not needed. For more information, see your doctor or dietitian.
12.Choose Organic: it’s true that purchasing all foods organic can get expensive. If possible, aim to purchase foods organically if they are from the Dirty Dozen list - this is a list of food that are most heavily affected by pesticide use.
13.Batch Prep: meal prep one day per week (or two days if possible). Batch cook grains for the week, chop vegetables, portion snacks, make a large enough meal to freeze extras for leftovers to enjoy later. Meal planning two meals in advance helps with this.
14.Grocery List: keep a grocery list on-hand so trips to the store are less daunting. When you notice an ingredient running low, get in the habit of adding this to your list. Running low on fresh produce is often what leads us to reach for convenience foods instead. Stick to the grocery list when at the store, but allow for one or two impulse purchases. See below for printable lists you can
post on your fridge.
15.Meat Alternatives: Gradually introduce more meat alternatives to your meals and snacks. This includes beans, lentils, hummus, tofu, soy-based meat replacements, seeds and seed butters, as well as nuts and nut butters. Gradual introduction of beans and lentils helps avoid the associated bloating that may result. Start with adding a a couple spoons a day, then after a week increase to a quarter cup, and so on. For more information on plate-based protein sources, read this PUL article.
16.Dairy Alternatives: aim for at least 2 servings of dairy alternatives per day. One serving is about 1 cup (240 mL). Plant-based alternatives include milks and yogurts made from soy, almond, rice, oats, and coconuts. Check the label to make sure they are fortified with calcium (~100mg calcium per 100mL plant-based milk or 100g plant-based yogurt).
17.Limit refined sugars: as mentioned with oils, limit the refined foods when possible. Allow for it sometimes, in keeping with the 80/20 or 90/10 guideline mentioned above. Instead, sweeten with whole-food ingredients such as dates, dried fruit, and fresh fruit. Avoid artificial sweeteners entirely.
18.Befriend Frozen: frozen fruits, vegetables, and grains, such as bread, ensure ingredients are on hand for quick meal preparation. Keep ripe, peeled, and frozen bananas in the freezer at all times to make smoothies, to add to oatmeal, or to blend into a sweet banana-sorbet dessert. Freeze ripe fruit that won’t be eaten before it spoils. Store leftover soups in the freezer to enjoy later.
19.Sleep It Off: lack of sleep poorly affects decision-making and alters metabolism. Aim for no less than 6 hours a night, ideally 8 hours.
20.Sweat It Out: it's not only about the food. Regular activity is key to mental health and helps with making better choices. Starting with 5 minutes a day is better than no minutes a day. Sitting for most of the day? Sitting is the new smoking. Try to get up at least once every hour to get the blood circulating, even if for a moment. Grab some water, step outside for some fresh air, or simply stretch your arms and legs.
Pasta Night Asparagus Basil, fresh Bell peppers Broccoli Coriander/cilantro Garlic Kale or spinach Mushrooms • Type: _____________ Onions • Type: _______________ Oregano, fresh Parsley Potatoes or yams or squash Tomatoes Zucchini
Nuts • Type: _______________ Tofu, firm and seasoned Almond milk
Pasta • Type: _______________ Artichoke hearts Balsamic vinegar Hot sauce Lemon or lime juice Nutritional yeast Oil • Type: _______________ Olives • Type: _______________ Pasta/marinara/tomato sauce Sun-dried tomatoes
Basil , dried Black pepper Cayenne pepper Chili powder Garlic powder Italian mix Onion powder Oregano, dried Paprika Red pepper flakes Rosemary Tarragon Thyme
Sushi/Salad Roll Night Asparagus Avocados Beetroot Bell peppers Carrots Cucumbers Mangoes Mushrooms Sweet potatoes or yams Garlic Green beans Kale or spinach Mushrooms • Type: _______________ Onions • Type: _______________ Potatoes or yams
Peanut butter (salad roll dipping sauce) Tofu, firm and seasoned/smoked Rice or quinoa • Type: _____________ Ginger, pickled Hot sauce Miso paste Nori sheets Rice paper Rice vinegar Wasabi
1 Tbsp ground flax seeds + 3 Tbsp water (mix and let sit for 5 minutes) 1 Tbsp chia seeds + 1/3 cup water (mix and let sit for 10 minutes) 1/2 mashed ripe banana
• Tip: cream with sugar 1/4 cup unsweetened applesauce, canned pumpkin or pureed prunes
• Tip: add to wet ingredients 3 Tbsp peanut butter
1 cup soy milk (or other plant-based milk) + 1 tsp lemon juice (or white vinegar, or apple cider vinegar). Whisk until bubbles form.
Butter Replacement * Replace 1 cup Butter With:
1/2 cup pure nut or seed butter (almond butter, peanut butter, tahini, etc.) + 1/2 cup vegetable oil mixed 3/4 cup full-fat coconut milk ‘cream’
• Tip: refrigerate the can overnight. The fat separates from the water, creating a cream layer on top. This ‘cream’ replaces butter. 3/4 vegetable oil 1 cup coconut oil
Oil Replacement * Replace 1 Cup Oil With:
1 cup applesauce, unsweetened 1 cup fruit puree (apricot, banana, peach, pear, prune, pumpkin, squash)
• Tip: to make prune puree, blend 1 cup dried prunes + 1/4 cup water in a food processor • Tip: consider decreasing added sugar in the recipe slightly as the fruit puree itself adds natural sugars also
1 cup peeled, shredded zucchini 3/4 cup roasted, pureed beets
• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the beets • Tip: roast beets at 375F (190C) for about 1 hour, until fork tender
3/4 cup mashed, ripe avocado • Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the avocado
Ice Cream Replacement * Replace Ice Cream With:
Frozen banana, blended in food processor • Tip: vary the flavour by blending with fresh/frozen berries, cocoa, maple syrup, cinnamon, pure vanilla extract, etc. • Tip: to make more firm, place the blended product back in the freezer for 1 hour before serving
3/4 cup = 180 mL = 6 fl oz 1/4 cup + 2 Tbsp 1+1/2 cups
2/3 cup = 160 mL = 5 fl oz 1/3 cup 1+1/3 cups
1/2 cup = 120 mL = 4 fl oz 1/4 cup 1 cup
1/3 cup = 80 mL = 3 fl oz 2 Tbsp + 2 tsp 2/3 cup
1/4 cup = 60 mL = 2 fl oz 2 Tbsp 1/2 cup
1 Tbsp = 3 tsp = 15 mL 1.5 tsp 2 Tbsp
1 tsp = 5 mL 1/2 tsp 2 tsp
1/2 tsp = 2.5 mL 1/4 tsp 1 tsp
Fahrenheit Celsius 500 260
475 245
450 235
425 220
400 205
375 190
350 180
325 160
300 150
275 135
250 120
225 107
Barley 1 cup grain to 3 cups water
Bulgar 1 cup grain to 2 cups water
Couscous 1 cup grain to 1+1/3 cups water
Quinoa 1 cup grain to 2 cups water
Millet 1 cup grain to 1+1/2 cups water
Oats (Old-Fashioned) 1 cup grain to 2 cups water and/or plant-based milk
Oats (Steel-Cut) 1 cup grain to 3 cups water and/or plant-based milk (if not soaked in water the night before) 1 cup grain to 2 cups water and/or plant-based milk (if soaked in water the night before)
Rice (Brown) 1 cup grain to 2 cups water
Rice (Long-grain) 1 cup grain to 2 cups water
Rice (Short-Grain) 1 cup grain to 1+3/4 cup water
Grain to Water Ratio
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