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fortheloveofnutrition · 1 month

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I like to re post this every now and again because it's good advice I frequently forget.

Also I post it in part because I'm laying in bed with Covid (for the first time) at the moment and eating as much fruit as I can to expedite recovery. I grabbed a banana and orange, ate the banana and asked myself if this was a good combo or not. Glad I checked, because it was not. The last thing I need is indigestion.

But because it's me, my main focus has been doubling down on nutrition and observing my own results. I was eating plant based before, but sometimes I went a little too hard on the peanut butter trail mix, breads, or other sweet treats.

My doctor said rest and hydrate, but I took it a step further and since testing positive have cut out wheat, sugar, and any kind of dairy or processed foods. I figure nothing that could make inflammation worse. I've been consuming tons of herbs like cinnamon, ginger, echinacea, and turmeric while eating fresh citrus fruits like lemon, orange, strawberry, and pineapple daily.

Now I did a bit of tooling about the internet to see if any studies had been done over the last four years regarding a plant based diet and it's effects on Covid. The results were hopeful.

I found one study that said,

"Merino et al revealed that healthy plant-based foods could decrease the risk and severity of COVID-19.21 In this large survey, it was shown that as the quality of the diet rises, the risk of disease COVID-19 (HR 0.91) and severe COVID-19 (HR 0.59) diminishes.

Which gave me hope so I kept digging.

Another one stated, "Compared with an omnivorous Western diet, plant-based diets containing mostly fruits, vegetables, grains, legumes, nuts and seeds, with restricted amounts of foods of animal origin, are associated with reduced risk and severity of COVID-19. "

And I can tell you that has been my experience thus far. I developed a fever that went away after 24 hours and didn't go over 100.4. My only other symptom has been a stuffy nose with sinus pressure. Im definitely tired and need to limit activity but I can still taste and smell, breathe through my nose a decent amount of the time, and I'm not coughing. I'm lucky in that I have time off from work and for that I am grateful, as rest is another key component.

And why would a plant based diet be so beneficial for mitigating Covid symptoms? Because, "plant-based dietary patterns are rich in antioxidants, phytosterols and polyphenols which positively affect several cell types implicated in immune function and exhibit direct antiviral properties."

The full study can be found if you pop this into Google::

Acosta-Navarro JC, Dias, LF, de Gouveia LAG et al. Vegetarian and plant based diets associated with lower incidence of COVID-19. BMJ Nutr Prev Health 2024:e000629. doi:10.1136/bmjnph-2023-000629

I was really scared at first and this information helped me feel more empowered in my health and recovery. It's not a substitute for any medical attention or prevention like vaccines, hand washing, and mask wearing- all things I was doing regularly prior to getting sick which may have also been variables in keeping my symptoms down. A little help goes a long way.

Has any other plant based person had a similar experience? Let me know.

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fortheloveofnutrition · 3 months

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Hello friends.

This is one of my favorite recipes to come back to every winter. In addition to consuming copious amounts of fresh pineapple for the bromelain, this is a wonderful home remedy for when you're feeling under the weather that is cost-effective. obviously if you're extremely sick, you should probably visit your doctor and none of this is ever meant to take the place of medical advice; but for your every day coughs and colds this is a great way to help support your immune system. You can even take it as a preventative before you get sick.

I personally like to add to the onion uses by cutting up onions (especially bits I won't be cooking) and leave them in a small dish of some kind in the house so they can soak up any extra nasty business in the air.

I've also seen people put a bag of onions in their bathroom to help absorb any smells .....just don't ever eat that bag of onions.

#food #vegan #foodie #healthy #health #vegetarian #fitness #diet #nutrition #plant based #onion #cold remedy #food is medicine #recipe #tiktok #video #healthy food #fitblr

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fortheloveofnutrition · 5 months

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Hello nutrition focused friends.

I wanted to take time to post an update since I've been absent from this platform for far too long. I let life discourage me from what I love but I want to spend the next few weeks getting back into the nutritional swing of things; especially as holiday time approaches.

I'd love your feedback, but I think I'm going to continue diving into plant based holiday themed meals as well as grab and go foods. It has been my ultimate frustration in life trying to grab a quick bite from a grocery store (or anywhere really) only to find a sad peanut butter and jelly sandwich or an overpriced veggie sandwich as my options if I'm lucky. Seriously friends, have you seen the veggie sandwich offered at Whole Foods? It's $6.99 for a few thin slices of cucumber, tomato, lettuce and some sort of spread of on floppy wheat bread. Don't even get me started on their big salads. $16.99 for a big bowl of lettuce with a few sad toppings. In a world full of revolutionary plant based products, I feel like the grab and go crowd should have a few more options. Even Costco brings the disappointment as their grab and go prepped foods are almost entirely meat and dairy based. Sure, Costco had a quinoa salad for a while, but that's not a very exciting entree for a plant based person now is it? I will say, They do have a Mediterranean salad that's pretty decent though in size and price. Though I wish stores would figure out we can't live on salad alone. I would really love to see more ready to eat meals that aren't just over priced frozen entrees. Many of us spend all day running from responsibility to responsibility, it'd be nice to have some satisfying, nutritionally dense, options.

What frustrates you when trying to find grab and go foods for your busy plant based life? Are you dreading the holidays because your dietary choices aren't always respected or accommodated? Or maybe you just need some inspiration on what to make this year. Let's explore our options this season.

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fortheloveofnutrition · 5 months

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Vegan Seitan Ham with Marmalade Glaze

#vegan #vegetarian #food #recipe #thanksgiving #christmas #cooking #what vegans eat #foodie #healthy #diet #plant based diet #recipe ideas #holiday vegan #vegan holiday food #holiday meals #thanksgiving meal #vegan meat #vegan ham

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fortheloveofnutrition · 10 months

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I knew people use cayenne pepper to season food and drank the "master cleanse" with the herb in it, but I often forget that cayenne pepper helps with circulation and apparently it can help stop bleeding! Who knew! I only knew of raw honey being safe to put on cuts but now we've got another one!

Ah, the healing power of herbs.

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fortheloveofnutrition · 11 months

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Harnessing the Power of Calcium: Exploring Its Benefits and Plant-Based Sources

Calcium is an essential mineral that plays a vital role in maintaining overall health and well-being. While many associate calcium with dairy products, there are numerous plant-based sources that provide this crucial nutrient. In this blog post, we will delve into the benefits of calcium for the human body and explore some of the best plant-based sources to incorporate into your diet.

The Importance of Calcium:

Calcium is widely recognized for its role in building and maintaining strong bones and teeth. However, its benefits extend far beyond skeletal health. Calcium is also involved in muscle contractions, nerve function, blood clotting, and the regulation of enzyme activity. It is particularly crucial during childhood and adolescence when bones are growing, as well as during pregnancy and breastfeeding.

Additionally, adequate calcium intake throughout life may reduce the risk of developing osteoporosis, a condition characterized by weak and brittle bones. Furthermore, research suggests that calcium may play a role in managing blood pressure and reducing the risk of colorectal cancer.

Plant-Based Sources of Calcium:

For individuals who follow a plant-based or dairy-free diet, it's important to be aware of alternative sources of calcium. Here are some of the best plant-based sources to consider:

1. Leafy Greens:

Dark, leafy greens such as kale, collard greens, turnip greens, and spinach are excellent sources of calcium. These nutrient-packed vegetables not only offer calcium but also provide other essential vitamins and minerals.

2. Almonds:

Almonds are a versatile and nutritious snack that contains a considerable amount of calcium. Additionally, they offer healthy fats, protein, and fiber, making them a valuable addition to your diet.

3. Sesame Seeds:

Sesame seeds, commonly used in various cuisines, are a rich source of calcium. They can be sprinkled on salads, added to baked goods, or used in homemade granola for an extra calcium boost.

4. Tofu and Tempeh:

Tofu and tempeh, both derived from soybeans, are excellent plant-based sources of calcium. These versatile protein sources are widely used in vegetarian and vegan cooking and can be incorporated into a variety of dishes.

5. Fortified Plant-Based Milk Alternatives:

Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium to provide a comparable amount to dairy milk. Be sure to check the labels to ensure adequate calcium content.

6. Chia Seeds:

Chia seeds not only provide calcium but are also rich in omega-3 fatty acids, fiber, and antioxidants. They can be added to smoothies, oatmeal, or used as a topping for yogurt or salads.

7. Beans and Lentils:

Beans and lentils, including chickpeas, black beans, and lentils, are not only excellent sources of protein and fiber but also contain notable amounts of calcium. They can be incorporated into soups, stews, salads, or even used as a base for veggie burgers.

Calcium is an essential mineral that contributes to numerous functions within the human body. While dairy products are often associated with calcium, there are plenty of plant-based sources that can provide this vital nutrient. By incorporating leafy greens, almonds, sesame seeds, tofu, fortified plant-based milk alternatives, chia seeds, beans, and lentils into your diet, you can ensure an adequate calcium intake while enjoying a diverse and nutritious plant-based lifestyle. Remember to consult with a healthcare professional or registered dietitian for personalized guidance on meeting your calcium needs and maintaining optimal health.

For more detailed and comprehensive information, I recommend referring to reputable sources such as:

National Institutes of Health (NIH) - Office of Dietary Supplements:

Website: https://ods.od.nih.gov/factsheets/Calcium-Consumer/

Mayo Clinic:

Website: https://www.mayoclinic.org/drugs-supplements-calcium/art-20363792

Harvard T.H. Chan School of Public Health:

Nutrition Source - Calcium: https://www.hsph.harvard.edu/nutritionsource/calcium/

Vegetarian Resource Group:

Calcium in the Vegan Diet: https://www.vrg.org/nutrition/calcium.php

These sources provide evidence-based information on calcium, its importance in the human body, and plant-based sources of calcium.

Remember, it's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and health concerns.

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fortheloveofnutrition · 11 months

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I adore pineapple. It's one of my absolute favorite fruits. Fresh, frozen, grilled, in smoothies or savory dishes; it never disappoints.

Remember pineapples contains an enzyme called bromelain. "Bromelain is promoted as a dietary supplement for reducing pain and swelling, especially of the nose and sinuses, gums, and other body parts after surgery or injury. It is also promoted for osteoarthritis, cancer, digestive problems, and muscle soreness." It also has been shown to help alleviate a cough and loosen mucus.

Summer is so close and so is pineapple season. Get ready for recipes to follow.

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fortheloveofnutrition · 1 year

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Hello friends and welcome to my adventures in growing Micro Greens!

I've heard a lot of buzz about the nutritional benefits of micro greens as well as the ease with which a person can grow them so I figured I would give it a shot. I bought the supplies from local stores. I got the sprouting seeds from the grocery store, got the trays from a local gardening center and all in all, spent less than $100 to put together the whole operation.

What you see here are a tray of just plain broccoli sprouting seeds, and a five part salad mix that contains organic alfalfa, radish, mung, bean lentil, and broccoli .

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fortheloveofnutrition · 1 year

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I know you all are big fans of my Herb related posts so I am super excited to share this book I found at my local library with you. It's called "Herbarium" by Thames & Hudson and it contains information about 100 different types of herbs. Some of these I've heard of and used, others I'm learning about for the first time. Each page gives an overview of each herb and a brief break down of how to grow it, eat it, and ways in which the herb offers healing benefits.

Lets dive into the first herb listed, Achillea Ageratum aka English Mace aka Sweet Yarrow aka Sweet Nancy. Which is fitting because English Mace is considered a cousin of yarrow. By the way, there are 140 different species of Achillea and this is just one of them. And this is what it looks like ::

According to the text," English mace was discovered in Switzerland in 1798 and is now cultivated in many temperate northern areas. Its bright green foliage is suited to windier positions, given that the stems are strong and tall. Each one carries many daisy-like flowers, which are long-lived and bloom well into autumn.

It is remarkable that this dainty delight has associations with powerful Achilles, the Greek hero of the Trojan War. The genus is thought to be named after him because he discovered its medicinal properties - properties that are deemed obsolete now, although a cup of English mace tea is said to help cure a cold.

The frilly, hairy, aromatic leaves can be used when young to flavour soups, stews, potato salad, rice, pasta and chicken dishes, although they should be added sparingly lest they overpower the other ingredients. In summer, pick bunches of the stems and hang them upside down to dry before using them in dried-flower arrangements."

As far as healing goes, the book states, "a tisane of English mace may alleviate the symptoms of the common cold." It was also used during the Middle Ages to repel insects and act as an air freshener.

If you'd like to read more about how the Achillea species benefits skin health please read this article titled "Achillea Species as Sources of Active phytochemicals for dermatological and cosmetic applications." (for some reason I can't get the link to copy and paste so feel free to Google search that article title)

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fortheloveofnutrition · 1 year

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We absolutely have to talk about Magnesium and it's role in healthy digestion.

I often talk about Ginger or Mint when it comes to supporting a healthy digestive system, but I've stumbled upon the role of Magnesium in that very system. We usually talk about magnesium's role in the cardiovascular system but today we talk tummy. Did you know? "Magnesium deficiency is frequently observed in conditions causing steatorrhoea or severe chronic diarrhoea such as Crohn's disease, ulcerative colitis, coeliac disease, Whipple's disease and short bowel syndrome." Magnesium also helps to increase the amount of water in the intestines, which can help with bowel movements.

Story time.

If you're on nutritional TikTok you may have heard a lot of chatter regarding the widespread Magnesium deficiency in the general human population, especially in the United States. Fast forward to this last week when I've been experiencing chronic indigestion. I tried changing my eating habits, cutting out coffee and orange juice, drinking activated charcoal & ginger tea, making sure I don't lay down right after eating; but no matter what I did the weird stomach discomfort persisted. Fast forward to me at Natural Grocer's where they happen to have more vitamins and supplements than you can shake a stick at and I discovered a ton of Magnesium options. Now when it comes to supplements, bioavailability is an important factor to consider and it can be overwhelming to pick from over a dozen oral options. However, I had also heard that a Magnesium topical cream would absorb best, so I walked over to the bath and body section and found NFuse Magnesium lotion and bought it. So what's this got to do with digestion? I got home and decided to slather my torso in my new Magnesium lotion. It couldn't hurt, right? I would try anything at this point. Within a few minutes it was like someone had kick started my stomach. I've continued applying the lotion consistently for the last two days and I haven't had that weird indigestion sensation return. I feel like between that and increasing the amount of fruit I've eaten lately, it's been smooth sailing when it comes to the digestive process. I've noticed my insides are much more active since I started doing daily slathers of Magnesium lotion, whereas in the last week it felt sluggish. I've included a photo of what I've been using below. This doesn't replace proper medical treatment or advice but if you're worried about your magnesium intake, this might be a great option.

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fortheloveofnutrition · 1 year

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Inspired by my last post- I said I was going to make soup in my InstantPot and here we are. It's not a professional photo but it is Authentic. This could be you!

I stumbled upon This recipe from a website called 365 days of Crock pot; it's basically all the InstantPot and crockpot recipes you could want. It just so happened that I had all of the ingredients for this "Clean Me Out Soup" on hand so I thought, why not, it's winter after all. Plus, I prefer my recipes as simple as possible for minimal effort and this one was beyond easy! I followed the instructions but made a bunch of easy substitutions.

in the InstantPot I sautéed oil and a generous sprinkle of Nom Nom Powder since I didnt have onions. Switch over to the soup function and add the ingredients. I added a bag of California blend frozen veggies because that's the only carrots I had, chopped a few fresh mushrooms from the fridge, used garlic salt because that's the garlic I had, tossed in a heaping handful of frozen kale, half a fresh squeezed lemon and then all the spices the recipe called for plus a bay leaf. I even used better than bouillon to make broth in a separate pot on the stove and then poured it on in when the broth step said add broth.

It was done so quickly and all the veggies were tender and cooked through having lent their flavor into the broth. I ate the entirety of what I made and felt so good about every single bite. It was delicious. While the soup didn't exactly "clean me out" I sure did get a lot of vitamins and nutrients from all those tasty vegetables. 10/10 highly recommended.

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fortheloveofnutrition · 1 year

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Nothing beats a hearty bowl of warm, satisfying soup on a chilly winters night.

Plus, if you happen to have an InstantPot or a Croc Pot, soups are the easiest thing to throw together with little effort. Toss everything together in the morning before work and come home to a house filled with the inviting aromas of herbs and spices and a hot, ready to eat meal.

Soup season 🥣

Sweet vegan butternut squash soup

Classic lentil soup

Cream of mushroom soup

Cream of broccoli soup

Classic potato soup

Beer cheese soup

Broccoli cheddar soup

Creamy tomato bisque

Potato leek soup

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fortheloveofnutrition · 1 year

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Healing Teas is a complete, easy-to-follow and informative guide, blending together proper methods of preparing teas with the latest scientific research into their homeopathic qualities. https://amzn.to/3dIFoK4

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fortheloveofnutrition · 1 year

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Simple Health Booster Tea

I may be a tad hungover today. So it seemed like a good opportunity to give my body and immune system a li’l boost! No spell this time, just ingredients chosen for their healing properties/correspondences.

Elderflower: flu prevention, antibacterial, antiseptic

Red Clover: immune support, wound healing, source of vitamin C

Juniper Berries: protection against illness, purifying, cleansing

Nettle: protects from danger, cleansing, protects health

Honey (optional): naturally antibacterial (also makes the flavour of the tea more pleasant)

Mix all of the tea ingredients together and steep in hot water. I like to leave the tea bag in the water, and go for a second infusion after I’ve finished the first cup. Add honey if desired. Sip and feel soothed!

#tea #tea magic #potion #health boost #immune boost #herbs #flowers #kitchen witch #green witch #honey #herbaltea #herbalmedicine #herbal remedy #plants make you strong #plants and herbs #plantstrong #for the love of nutrition

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fortheloveofnutrition · 1 year

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I discovered a new product hiding on the Whole Foods sweetener shelves; Meet Fiji Ginger Syrup by The Ginger People. I figured since it's winter time when colds and flus are at their peak season, what better way to keep warm and keep colds at bay than with a ginger based hot beverage?

The ingredients are extremely simple with Organic Cane Sugar and Organic Ginger. The best part? It does not require refrigeration. I like how simple it is to use. You just open and pour for all the quality goodness of ginger with a touch of sweetness. No need to peel and chop an actual root that can shrivel up if you don't get around to using it in time.

They recommend pouring this over pancakes, waffles, ice creams, as well as adding it to cocktails and fruit.

Not only that but the little ginger character on the front has a name and it's Flapjack Knobs. No, really, that's his name.

If you may recall, the ginger we consume in juices and recipes is a wonderfully warming rhizome widely used for its medicinal properties like aiding in digestion or reducing inflammation. It has even been studied for its effectiveness in treating cancer.

I poured some of this in my morning mug of tea and it was a gentle flavor shot of warm, sweet gingery goodness. I started small and gradually increased the amount I added to my mug as I realized the flavor wasn't intense at all. I mean, the product is pretty much just ginger dissolved in sugar; it's perfect for tea!

Oh, you know what I'm going to try next? I'm going to caramelize some fruit by grilling it- maybe some pineapple, it grills well. And then I'm going to give this gorgeous syrup a drizzle over it and see how that tastes. Now if that isn't a cold busting remedy that is also delicious, I don't know what is. It's a combination that will certainly help give your immune system a kick in the pants, that's for sure.

This would've been good over the grilled peaches I posted a while back too. I'll post each incarnation of recipe I can think of to utilize this simple syrup.

Stay warm, friends.

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fortheloveofnutrition · 1 year

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A post shared by Strange Planet (@nathanwpylestrangeplanet)

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The burning is real.

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fortheloveofnutrition · 2 years

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Hello friends, today I wanted to talk about electrolytes. We hear a lot about them when it comes to sports drinks and sweating, maybe even after a night of partying, but what the heck are they and why are they so important that we need to be replenishing them with specialized beverages?

Let's start with the most important question- what even are electrolytes?

According to the Cleveland clinic,"Electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water. An adult's body is about 60% water, which means nearly every fluid and cell in your body contains electrolytes. They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more."

We may be familiar with some of these electrically charged minerals like::

Bicarbonate -your body uses this to keep your blood pH levels normal.

Calcium- used to control your muscles, transmit signals in your nerves, manage your heart rhythm and more.

Chloride- a key part of how your cells maintain their internal and external balance of fluid. It also plays a role in maintaining the body’s natural pH balance.

Magnesium- Magnesium helps your cells as they turn nutrients into energy. Your brain and muscles rely heavily on magnesium to do their job

Phosphate- a key part of transporting chemical compounds and molecules outside your cells. It helps your cells metabolize nutrients

Potassium- especially critical to your heart function

Sodium- Sodium plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to help cells absorb nutrients. It’s the most abundant electrolyte ion found in the body.

As we have examined previously, many of these nutrients can be found in a wide assortment of foods. However, If you lose a significant amount of these minerals when you're sick, either through vomiting or diarrhea, or intense sweating, you will likely need to make a special effort to replenish electrolytes. Ok, but why? When the body is lacking electrolytes it can result in fatigue, headache, nausea, muscle cramps, and an overall feeling of low energy.

People who have POTS (Postural Orthostatic Tachycardia Syndrome) often have a hard time with hydration and maintaining fluids. As a result, folks often have to make a concerted effort to consume sodium and electrolytes regularly to avoid unpleasant symptoms like headaches, nausea, poor sleep, weakness and fatigue, poor concentration and memory, and shaking/sweating.

Alright, good to know. So how does my body use these magical electrolytes? Your cells use electrolytes to conduct electrical charges, which is how your muscles contract. Those same electrical charges also help with chemical reactions, especially when it comes to hydration and the balance of fluids inside and outside of cells. The key principle that electrolytes rely on is that certain chemical elements can naturally hold a positive or a negative electrical charge. When those elements are dissolved in a liquid, that liquid can then conduct electricity.

Fantastic! So does that mean I should be buying every electrolyte product marketed to me? Not necessarily, as many sports drinks contain high levels of sugar and artificial dyes. Companies like Liquid IV and Skratch Labs have created drink mixes aimed at replenishing hydration and electrolytes while being more conscious of their nutritional profile. I've personally tried them both and I like them both. They do the job of hydrating the body well without the artificial dyes and excess sugars. I can't drink anything with red 40 because I have an allergic reaction every time, so these are a great alternative to conventional sports drinks. Not to mention both brands make great flavors which actually taste good. I use them whenever I feel dehydrated or under the weather in any way.

Stay hydrated my friends!

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