Good Lifestyle

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If you want to live a longer, healthier and happier life, we have a suggestion for the resolution of your new year. Yes, we said the resolution - no resolutions, because you may make a powerful change that can improve your health and well-being on all fronts:eat more plants.

It's as simple as that. You have nothing to give up. You do not have to modify radical changes to your routine. All you have to do is get out of your grocery list and add fruits, vegetables, legumes, whole grains and vegetable proteins as part of your usual diet. (And then eat them, of course.)

Eating more plant-based foods every day can change your life more than you might think. It can respond to one of the most common new year's resolutions - to lose weight - but it can also have an impact on your mental health, reduce your risk of chronic diseases, support a more sustainable food system and take advantage of the environment.

There are very few resolutions that have a greater impact than add more plants to your plate, and even less can do it with such a small disruption of your daily life.

Why should you eat more plants?

The reason this resolution can make an important impact on your health is because of the current state of our regimes.

At the moment, only 1 out of 10 adult meets the federal recommendations for fruits or vegetables, according to theCDC. And these recommendations are not as out of reach as you might think: adults should eat between 1 and a half to 2 cups of fruit and 2 to 3 cups of vegetables a day.

Eating a daily diet rich in fruits and vegetables ensures you sufficient vitamins, minerals and essential fibers that these entire foods provide. And "essential"It's not an exaggeration. There are a lot of nutrients that our bodies can not produce themselves, such as vitamins A and C, macronutrients such as fibers and minerals such as magnesium, required for growth, good health and disease prevention. Plants are the only source of some of these essential nutrients, such asFood fiber, vitamin C and flavonoids.

Whatis A plant-based plan, exactly?

There are many misconceptions surrounding plant-based food consumption. Some people think that means you can only eat cabbage salads or you have to avoid meat, but that's not the case.

Plant-based foods adopting a diet that gives priority to plant-based foods; This does not mean that you have to eliminate a food group or nutrient.

On the contrary, it's about eatingFollowing Food groups. A herbal diet should focus on the consumption of vegetables, fruits, whole grains, nuts, seeds and legumes, while meat and dairy play a supportive role.

You can also think about it as a "plan-proof" diet. Instead of replacing the meat, simply reduce the size of your meat portion and put more plants on your plate. You can also experiment with new herbal proteins to reduce animal animals.

This will feel more feasible when you make small easy swaps that do not sacrifice the flavor. For example, you can exchange your morning eggs with a plant-based option likeJust an egg. Made from munic bean proteins, an egg has a familiar taste and a texture you know, but without cholesterol. As for easy? Pourible Just Egg comes in a convenient bottle so that everything you have to do is catch it refrigerator, heat a saucepan, cook and enjoy!

10 benefits of eating more entire plants

Factory-based eating is more than just a change in sustainable diet; It also has enormous benefits of health and the environment. Let's take a closer look at anything that can happen to your body and the ground by only making one change to your diet: first put the plants first.

Eating herbal proteins instead of animal protein reduces the risk of early death, according to a recent study published inJAMA internal medicine. The researchers compared the consumption of protein and mortality rates of more than 400,000 participants over the age of 16. Those who have the greatest use of vegetable protein reduce their overall risk of death by 10% compared to those who have eaten a plant-based protein and a more animal protein.

There are many sources of animal protein, red meat with poultry, but you can be surprised to learn thatThe greatest reduction in the risks of early death (a 20% amazing) came from the replacement of eggs with vegetable proteins, according to the study. This has even turned off the beef replacement, which was associated with a 13% death risk.

If you want to go to the next step in a factory-based plan and start exchanging some animal protein with vegetable proteins, you will make your body a good world. The results showed that, replacing only 3% of the animal protein with a plant-based protein reduced the risk of death of heart disease up to 12%.

Need a new breakfast idea? Our herbal egg isJust an egg. Fully made from plants, it is sufficient for an egg of 5 to 7 grams of clean and durable proteins from mingrel beans - around the same amount of protein as a classic egg. While it's blurring and tastes like eggs, an egg different from traditional chicken eggs in that it has zero cholesterol and that the vegetable protein. It's great like a fog or use it to make the most fluffy French bread and the most decadent.

Herbal diets are not only good for your body; They can also provide advantages to the environment. In fact, a team of 37 world-renowned scientists recently published areport that determined a plant-based plan is the healthiest for both peopleand the planet.

The more planted foods you eat, the emissions of your greenhouse gas (GHGs) are lower because animal feed requiresmuch more water and energy to produce. For example, vegetarians and vegetarians generate 30% less GHG emissions than meat, according to a study ofLoma Linda University Researchers.

Find more ways to add plant foods to your diet andPlant-based proteins, in particular - can help reduce your environmental footprint. For example, start your day with a plant-based egg omelet with spinach, peppers and mushrooms. When you chooseJust an egg, you feed your body with ingredients that use 98% less water, 86% less land and a carbon footprint of 93% lower than that of traditional animal products. Who knew you could help save the world before lunch?

Whether you're looking to stay healthy or losing weight, plants will help you get there. When overweight men and women have been invited to eat five portions of fruits and vegetables a day, they lost nearly 7 pounds over 16 weeks, according to aBritish Nutrition Journal to study. After a year, these eaters fruits and vegetables did not understand as much weight as participants were not educated to increase their consumption of products. Otherstudies found similar results.

In addition, regularly eating staples with a herbal diet, such as legumes, can also help lose weight. In a study ofThe American Journal of Clinical NutritionThe researchers have found eating legumes like chickpeas, white beans and daily lentils can result in a weight loss near a book in about six weeks.

Forget skin creams - Catch the fruit! The beauty industry states money on the promises of serum capabilities and lotions to reduce fine lines, wrinkles and make you look younger. The good news is that all these things are possible - and the news even better are that you can achieve these results at a fraction of the cost by eating whole foods. Thanks to a study published inThe clinic and aesthetic newspaperDermatologyWe know that a fully powered diet, rich in antioxidant vitamins - like a, c and e-can help eliminate harmful carcinogens and toxins in the blood. It has also been shown that telomeres prolong, preventing cell damage and slows up the aging of the skin.

Plant-based diets contain a lot ofHigh fiber foods, which can reduce the risk of heart disease by helping to reduceThe absorption of cholesterol in your blood. In fact, a 2017 study of theAmerican Heart Association have found that those who ate a diet basically based on the plant had a decrease of 42% of the risk of developing heart failure compared to those who did not do it.

A plant-based plan that integrates a variety of fiber-rich plants will make for a more diverse and healthy gut microbiome. The intestinal microbiome - where the beneficial probiotic bacteria live-are incredibly important for your overall health and are at its strongest when its probiotic community has a varied population of microbial species. The best way to achieve this is with a diverse diet and herbal. AStudy of 11,300 people I found that the most closely attached factor to a healthy gut microbiome was the diversity of plants in your diet. So, get your greens, oranges, red and yellows every day!

HypertensionThe main risk factor for heart attack, stroke and other cardiovascular disease is therefore so that the reduction in long-term health benefits can have significant long-term health benefits. One way to do it is by following a plant-based diet that always includes meat and dairy. A meta-analysis published inThe journal of hypertension Discovered that plant-based plans, even with limited animal products, are linked to a 14% reduction in stroke, a 9% reduction in the heart attack and a 7% reduction in overall mortality. to a normalized control regime.

"This is an important finding because it stresses that the complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure", the author of the main study Joshua Gibbs, a student at the Life Life Sciences of Warwick, said in aPress release. "Essentially, any changes to a herbal diet is a good."

Eat well, feel good. In a study published in theAmerican Journal of Health HealthThe researchers found that the participants who began a factory-based plan showed an improvement in their symptoms of depression and anxiety, which sensitizes them happier and more at ease.

Studies Show plant-based diets tend to be rich in several important nutrients, including vitamins, minerals, fibers and phytochemicals. Data from the National Health and Nutrition Examination Survey indicate that plant-based diets are higher in micronutrients compared to a standard omnivorous power supply, but the difference is not related to The consumption of fruits and vegetables. Instead, it is more closely linked to other plant-based foods (whole grains, legumes, nuts and soy products), further emphasizing the importance of diversity in your diet for all whole plant foods.

We all want what we can not have, right? This is one of the reasons why losing weight andkeep it can be so hard. Most plans require you to eliminate large food groups or make other long-term non-durable compromises. This is where plant consumption based on herbal differs. A plant-based plan is inclusive, as well as more than one ethics than a "diet". This does not require you to focus on foods you can not eat or worry about what you need to "give up". It only remembers what you should eat, so there are no shouting.

For this to be even easier to incorporate plants to your meals, start by buying prepared vegetables (like baby carrots), easy-to-eat fruit (such as bananas) and practical sources of vegetable protein. We are big fans of food likeJust a folded egg: A plant-based egg that is already pre-cooked, folded and frozen. All you have to do is make it appear on one side of the toaster, throw a slice of bread in the other location, to halve a lawyer, grab an apple and-boom - you just received Fruits, vegetables and whole grains in an easy and practical meal!