Rss Feed
Tweeter button
Facebook button
Webonews button

3 Tips to Stay Healthy on a Vegan Diet

If you get sick on a vegan diet you’re doing it wrong.

Vegans, like ex-smokers, can be annoying. I’m both. When I first quit my pack-a-day habit I’d cross the road to avoid inhaling secondhand smoke. While not quite as militant as a new vegan, my silence was every bit as self-righteous.

Thankfully, I’ve stopped being so judgey. Along with being rude and unnecessary, it also smacks of double standards. (I was an extremely enthusiastic carnivore prior to becoming a plant-based advocate.)

I Went Vegan, and Now I’m Sick.

3 Tips to Stay Healthy on a Vegan Diet

I’m very much live and let live nowadays. What you eat is none of my business. However, I do get annoyed when I hear people say a vegan diet will kill you or make you sick and unhappy. (As if you can’t be nutrient deficient when you eat animal products.)

I’ve been living a plant-based lifestyle for six years and I’m fitter and stronger than ever. I’m lean, I have a ton of energy and I don’t suffer from any of the lifestyle diseases that plague so many people today.

Did I win the genetic lottery? I’d argue no. Besides, genes only play a small part in determining longevity. Our lifestyle and environment are what really matter.

Why then, do some people get sick after they transition to a plant-based diet? Isn’t upping your intake of fresh produce supposed to make you healthy? In theory, yes, but there’s more to a vegan diet than than eating your greens.

People who hate vegetables but still want to be vegan for ethical reasons will have a tougher time staying healthy. With their staple fare of meat, dairy and eggs off the table (literally), what’s left when you can’t stomach Brussels sprouts?

(Um, bread and pasta, that’s what.)

How to Stay Healthy on a Vegan Diet

You can’t just stop eating animals products. You need to nourish your body. Food activists like Michael Pollan suggest we stop worrying so much about the nutrients and simply focus on eating ‘real food.’

That’s useful advice up to a point, but as The Vegan RD points out, “The idea that the nutrients will ‘sort themselves out’ doesn’t always hold up for vegans.”

Initially, figuring out how to get the nutrients you need on a vegan diet can seem daunting. But like anything new, it doesn’t take long for the learning curve to level out.

Planning out your daily menu ahead of time is a great way to ensure you tick all the nutrient boxes. This also eliminates the need to make decisions when you’re hungry, which, as we know, is not the time to be deciding stuff.

1. Supplement when Necessary.

3 Tips to Stay Healthy on a Vegan Diet

With the exception of vitamin B12, a plant-based diet can provide all the nutrients you need to thrive. That said, you’ll may need to supplement your vegan diet with vitamin D, iodine, iron, calcium and possibly omega-3 fatty acids.

Meeting your nutrient needs on a plant-based diet does take a bit more effort, but knowing your food choices aren’t causing suffering  makes it worthwhile. Plus, you’ll be healthier, too.

If you’re concerned, you can always get a vegan nutritional test done. It’ll highlight any deficiencies you may have, enabling you to rectify matters before you get sick. (It’s also an excellent way to stop loved ones from nagging you to ‘just eat a little chicken.’)

Don’t be put off by the need to supplement, either. Omnivores can benefit from certain supplements, too. And given the amount of pesticides on fresh produce and hormones in animal products, every diet has its pitfalls.

2. Go Easy on Yourself.

3 Tips to Stay Healthy on a Vegan Diet

Oftentimes, the stress of trying to be perfect can negate the positive health benefits of a vegan lifestyle. Aim to do your best. Be mindful of what you eat —especially when you’re out— but don’t be hard on yourself.

I still slip up occasionally and buy or order something without properly scrutinizing the ingredients. Sometimes, I’ll be specific, and the restaurant will make a mistake.

Obviously, it depends on what the slip up entails. If it’s dairy or eggs for example, I’ll have to send it back as I’m now allergic and will get sick if I eat those things.

However, if my oats arrive drizzled in honey, I’ll eat them. My thinking is that the food will otherwise go to waste and in a way, that’s worse. I’ve found it’s better to keep trying than to beat myself for my mistakes.

(Sorry Yoda, sometimes trying is an option.)

3. Make Friends with Your Kitchen.

3 Tips to Stay Healthy on a Vegan Diet

Eating plant-based is more mainstream than ever. More and more, we’re seeing vegan restaurants and even vegan grocery stores popping up. But that doesn’t mean it’s always easy to find nutritious food on the go.

You don’t need to be the next Nigella or Jamie Oliver, but if you want to make a success of your new vegan lifestyle, you must at least know where the kitchen is. (Or be rich enough to hire a personal chef.)

Other than getting sick, the main reason people give up is because they’re bored with their options. Having the necessary kitchen smarts to prepare your own food will help you stick with your new lifestyle.

As much as I love vegetables, I often crave something ‘meaty’ to sink my teeth into. Something that’s healthy, but not salad, if you know what I mean.

Because I know my way around the kitchen, this isn’t a problem for me. I can easily whip up a couple of sweet potato black bean burgers for dinner or a batch of banana pancakes for breakfast.

I wasn’t always like this. I used to spend more time at McDonald’s than I did at home. But I soon realized I’d need to up my game if I wanted to be a happy, healthy vegan.

Initially it was hard work, but the better I got at preparing food, the easier and more enjoyable it became.

Vegan Nutrition Resources You Can Trust

Information overwhelm is real, so probably the best thing you can do when you’re just starting out on your vegan journey is to find a handful of reputable resources and ignore the rest.

For nutrition advice my go-to websites are The Vegan RD and Vegan Health. Between them, they offer a wealth of information on everything from daily nutrition needs and vegan meal plans to sports nutrition and tips for new vegans.

They even cover how to avoid becoming an ex-vegan.

For culinary inspiration, I swing between Minimalist Baker and The Blue Zones. They’re both focused on easy-to-prepare and tasty food, however the Blue Zones does have some recipes that aren’t 100 percent vegan.

A Little Inspiration to Keep You on Track

It’s easy for me to say being vegan is healthy, but don’t just take my word for it. Take a look at these vegan transformation stories to see for yourself why eating plants is good for you.

Want more? These people changed their life on a vegan diet and this woman was overweight and chronically ill until she became vegan and all that changed.

Finally, be sure to check out this plant-powered ultra-athlete’s transformation.

Photo Credits: Thinkstock

Article source:

HEALTHY LIVING: 5 things to know about rock climbing at Prime Climb in Wallingford – Meriden Record

WALLINGFORD – A full-body workout is the end result of climbing more than 30-foot walls at Prime Climb rock climbing gym.

Here are 5 things to know about the activity from Prime Climb owner Brien Roscetti and manager Kristina Godfrey.

Health benefits

The major benefit of rock climbing is it’s a full body workout, according to Godfrey. She said climbing can strengthen muscles and increase flexibility, and every muscle can be stretched and used while climbing.

Roscetti said climbing also requires focus and concentration, which can help clear your mind.

Those with disabilities can also participate. Prime Climb runs an adapted climb program for people in wheelchairs.


Climbing shoes, a harness, belay device and a carabiner are the primary gear needed.

Proper footwear is also essential. Unlike regular street shoes, climbing shoes hug the foot closer for a tighter fit in order to prevent the foot from moving inside the shoe. The bottoms of the shoes provide friction to stick to the rocks. 

A harness consists of a waist belt that sits over the hips and leg loops for a secure fit. The harness can be adjusted to fit snug and still be comfortable.

A belay device is used to control the rope and prevent falls.

Carabiners are metal rings that connect to the climbing rope and are used with the belay device.

Chalk can improve grip and prevent slipping.

Types of climbing

There are different types of climbing that can suit a variety of climbers.

Bouldering requires no harness, rope, belay or carabiner and is usually a steeper climb that reaches a height comfortable enough to jump down from.

Top rope climbing involves being securely attached to a rope and climbing to the top of where the rope begins.

Lead climbing is when a climber brings the rope up with them and clips into anchors at different spots on the wall or rock as the climb progresses. Falls can be further and faster during this style of climbing.

Aid climbing involves getting to the top of the climb by any means possible. This could include anchor points like wedges and hooks in the rock to aid the climber.

Beginner tips

Godfrey said some basics of climbing include keeping the arms straight and making sure the body hangs off the skeleton as well as keeping the belly button close to the wall. Being spread out as much as possible on the wall is also useful for new climbers.

New climbers are also taught how to properly knot the rope in a figure eight style so that it is secure and safe to use.

Prime Climb, located at 340 Quinnipiac St., also owns Mountain Fun next door, which provides easier climbing opportunities for kids and families.

Places to climb outdoors

Ragged Mountain in Southington is a popular place to climb, according to Roscetti. Chatfield Hollow in Killingworth and Pinnacle Rock in Plainville are also climbing destinations, as well as Sleeping Giant in Hamden.
Twitter: @KusReporter

Article source:

Healthy Living: DIY Curb Appeal

When it comes to selling a house, first impressions matter.

To get a buyer through the door you need to impress them with what’s outside that front door, but doing so doesn’t have to be costly.

In Healthy Living, we share some little things you can do that will add so much to your curb appeal. 

Real estate experts say not keeping up with the maintenance of the outside of your home, such as cleaning gutters, replacing cracked windows and resealing asphalt can bring your house value down by at least ten percent.

HGTV says exterior improvements, when done right, have a return on investment of more than 75 percent!



Article source:

A New Way Selfies Make You Hate Yourself

Have you ever used a filter on a Snapchat or Instagram selfie? You know, the ones that make you look like a cute little puppy, a flower-crowned princess, or a gorgeous, clear-skinned bombshell? Have you ever thought to yourself, “If only I could look this way in real life…” and let out a long, heavy sigh? You might be surprised to hear that this kind of thinking is becoming more and more common. In fact, it’s even leading people to seek out plastic surgery. Our selfies are making us increasingly unhappy with the way we look.

It’s called Snapchat Dysmorphia, and it’s no joke.

There has been a huge increase in the number of people requesting surgical intervention in order to look more like they do when they use a Snapchat filter. The rise of these ‘flawless’ social media filters, is warping our standards of beauty. We are striving to achieve a look that is utterly unrealistic in day-to-day life, and it’s making us sick.

According to recent statistics from the American Academy of Facial Plastic and Reconstructive Surgery, 55 percent of facial plastic surgeons reported seeing patients who wanted to improve how they looked in selfies in 2017, which is a 13 percent increase from 2016.

And it is only getting worse.

The more we are confronted with our own image, thanks to dating apps, social media, and technology in general, the more we are going to obsess about how we look.

How to Take Back Your Selfie Control

It’s really not worth going under the knife and getting your face altered to look better—especially if it’s just for a selfie. If you find yourself nitpicking certain elements of your face, skin, or complexion, try these more wholesome tactics instead.

Sincere smile.

Stop taking selfies all the time.

It’s just not healthy to see yourself that much. At no time in human history have we ever been bombarded with our own reflection as much as we are right now, and it is hurting our mental wellness. Plus, studies have shown that constantly taking selfies takes you out of the moment and actually changes how you remember precious memories.

We’re actually more likely to remember them from a third-person perspective, rather than first-person. According to Vox, “77 percent of Americans now own smartphones, and many rely on them for memory support.”

Memory requires a span of attention, which smartphones notoriously soak up. The selfie begins to function as the external memory, but your brain gets disoriented when it sees a picture of yourself inside a memory that it has stored.

Seek out help.

According to research on social media selfies published in JAMA, body dysmorphia is on the spectrum of obsessive compulsive disorders. If your perceived flaws are constantly nagging at you and fostering insecurity, you should absolutely seek out the support of a therapist before even considering plastic surgery.

Body dysmorphic disorders can lead to serious depression and the development of potentially life-threatening eating disorders. And, at the very least, they can make every photograph and every stroll past a reflective surface a moment of living hell.

Find some support to get relief from the self-loathing and self-deprecation and learn to be nicer to yourself. You deserve it.

Know that you are beautiful.

Seriously. YOU ARE BEAUTIFUL exactly as you are. You are real. You are authentic. You are natural. Embrace your awesome self.

Beauty is 95 percent confidence, so stop being afraid to be you and just allow yourself to live within your own skin. You’ll be astounded at what a difference it makes in your self-perception and the perception of others, no plastic surgery required.

And above all else, remember that selfie filters are DISTORTIONS of reality. Even if you don’t use filters, you’re looking at a mirror image of yourself, which is unrealistic and a little off-looking to begin with.

Related on Care2

Article source:

Healthy Living: Giving Meaningful Service

Keep it Clean. Please avoid obscene, vulgar, lewd,
racist or sexually-oriented language.
Don’t Threaten. Threats of harming another
person will not be tolerated.
Be Truthful. Don’t knowingly lie about anyone
or anything.
Be Nice. No racism, sexism or any sort of -ism
that is degrading to another person.
Be Proactive. Use the ‘Report’ link on
each comment to let us know of abusive posts.
Share with Us. We’d love to hear eyewitness
accounts, the history behind an article.

Article source:

VIDEO: Quality of life measures take healthy living ‘beyond HbA1c’

BALTIMORE — In this video exclusive, Endocrine Today Diabetes in Real Life columnist Susan Weiner, MS, RDN, CDE, FAADE, talks with Paul Madden, MEd, managing director of diabetes, science and medicine for the American Diabetes Association, about measures of success for diabetes interventions “beyond HbA1c.”

“Everybody knows there’s so much more to a life with diabetes than your average blood sugar over 2 to 3 months,” Madden told Endocrine Today. Instead, quality of life issues, such as mental health and productivity measures, must be considered when assessing a healthy life with diabetes, he said. The American Diabetes Association is partnering with mental health and social worker organizations to ensure those professionals have an understanding of diabetes.

Watch the video for more.

Article source:

Healthy living will kill us

I had already salted it, so I ended up eating the equivalent of rice and brine. I am sitting here miserably waiting for the heartburn from hell that will arise from this terrible miscalculation. But this is not only a problem in my humble home. Everywhere you go, people are shunning salt the way lepers were in ancient times. You cannot even add salt to your food when you go visiting, lest you be looked at like a deranged criminal. It’s a vicious cycle, brethren. Food is cooked with insufficient salt because salt is the devil that causes hypertension. Okay, but now the undersalted food forces the person eating it to add salt, thus raising chances of the hypertension we were all trying to avoid in the first place. Goodness!
Healthy lifestyles are not without risk, you know. Take the latest craze of drinking water. We all know that we are supposed to drink one litre and more of water a day. I have a colleague who keeps a mini-tankard of water on her desk and sips it throughout the day. But did you know how this is affecting the environment?

Article source:

12 Cholesterol-Lowering Recipes

High cholesterol can increase your risk of heart disease and other lifestyle diseases. Before you reach for the meds, talk to your doctor about trying to alter your diet instead. These cholesterol-lowering recipes can help!

How I Lowered My Cholesterol with Diet Alone

When I was 25, I went in for a routine physical and learned that my cholesterol was shockingly high: in the upper-200s. This actually wasn’t the first time a doctor had flagged my cholesterol levels. High cholesterol runs in my family, and it’s something that I have dealt with on and off since childhood.

At this appointment, though, the doctor suggested putting me on statins. For the rest of my life. Did I mention that I was 25?

That suggestion seemed wild to me, so I pushed back, asking if I could have some time to address the issue with diet, rather than pills. I was pescatarian back then and decided to cut out eggs and dairy and cut back on eating fried foods. I eventually eliminated fish, as well, going 100 percent vegan.

At my three-month followup, my cholesterol was in the normal range, and 14 years later, it remains that way.

Of course, my success is only one case. While there is evidence that changing your diet can help get cholesterol under control, you should definitely be working with your doctor, getting regular cholesterol tests to make sure that things are improving.

12 Cholesterol-Lowering Recipes

If you want to try to control your cholesterol with diet, it can seem daunting, especially if you eat the Standard American Diet or tend to center your plate on meat in general. These cholesterol-lowering recipes are meant to jumpstart your journey to heart-healthy eating.

Cholesterol-Lowering Recipes

A plant-based diet was my key to lower cholesterol, and it turns out there are specific plant-based foods that are cholesterol-lowering powerhouses. These recipes incorporate those foods deliciously!

Instant Pot Baba Ghanoush

1. Pressure Cooker Baba Ghanoush

This flavorful eggplant dip is great for snacking with your favorite veggies. It’s a healthy spread to use in sandwiches and wraps. Eggplant is a great source of cholesterol-lowering soluble fiber. You may be worried about the teaspoon of salt in this recipe, but don’t panic! The salt helps “sweat” the eggplant, removing its bitterness. Once that process is done, you rinse the salt away. Be as thorough as you can, so you’ll end up with a low-salt dip.

2. Pumpkin Spice Overnight Oatmeal

Oats are also packed with soluble fiber, so this is a great way to sneak in some fiber goodness first thing in the morning. Instead of refined sugar, this recipe gets its sweetness from bananas, which bring even more fiber to the table.

3. Roasted Eggplant and Barley Salad

Packed with veggies, fiber-rich whole grains and heart-healthy olive oil, this cholesterol-lowering recipe works great as a side dish or an entree. Just omit the feta cheese or use homemade vegan feta. This salad also delicious the next day, so bring those leftovers for lunch!

4. Kidney Bean Curry

Beans are also packed with soluble fiber, making them excellent at keeping cholesterol in check. Serve this flavorful curry over your favorite whole grain for even more cholesterol-lowering power.

Whole Roasted Okra is simple to prepare and requires very little active cooking time. Roasting turns okra into a tender, tasty side dish without the stringiness that you associate with boiled okra.

5. Whole Roasted Okra

Unlike boiled okra, roasted okra isn’t slimy. But it is rich in soluble fiber, making it excellent at lowering cholesterol. Serve this up as a side dish with your favorite plant-based proteins. It would be lovely alongside the kidney bean curry listed above.

6. Oil-Free Sage and Walnut Pesto

Not only have nuts been proven to lower cholesterol by about five percent (if you eat two ounces per day), but they are also delicious. This oil-free, plant-based pesto is perfect tossed with whole grain pasta or as a spread on sandwiches and wraps.

7. Black Bean Soup

Black bean soup is one of my favorite cold-weather dishes. It can be a meal on its own, or you can serve it with your favorite whole grain and a side of veggies. Like kidney beans, black beans are rich in soluble fiber.

Fermented Almond Farmers Cheese

8. Fermented Almond Farmers 

Think that cutting dairy means no cheese? No way! Vegan cheese has come a long way, baby, and this almond-based cheese is living proof. What a delicious way to get that two-ounce serving of nuts into your diet!

9. Cashew Queso

I told you that cheese wasn’t off the table! This cashew-based queso is kid- and omnivore-approved and a great source of cholesterol-lowering nuts, olive oil and even some sneaky veggies. Serve it up as a dip with baked tortilla chips and veggies, use it as a spread for sandwiches or dollop it onto your next taco or burrito bowl.

10. Cinnamon-Apple Steel Cut Oats

Your pressure cooker makes fiber-packed steel cut oats in record time. On top of the oats, this recipe is sweetened with apples, which are an excellent source of cholesterol-lowering pectin. If you don’t have a pressure cooker, you can use this guide to translate the directions to the stovetop.

Packed lunches are easy with a container of homemade Chickpea Salad in the fridge. This recipe makes enough for three chickpea salad sandwiches - that's a lot of lunches sorted!

11. Chickpea Salad Sandwich

This recipe combines beans with the pectin-packed power of grapes! If you aren’t wild about buying vegan mayo, you can try this tofu-based vegan mayo instead. Tofu and other whole soy foods also have cholesterol-lowering benefits.

12. Sesame-Coated Tofu with Spicy Broccoli

Like I mentioned above, soy has also been shown to lower cholesterol, and this healthy tofu recipe is a great way to get more soy into your day. Worried that soy is bad for your health? Don’t! Dr. Holly Wilson does a great job busting the soy myths that the meat and dairy industries have been feeding us for decades.

Article source:

Talanoa session spreads healthy living message

More than fifty villagers from Safata District, turned up at the Alcohol and Cancer Free Talanoa Session, held at the Lotofaga, Safata Congregational Christian Church Parish. 

Coordinated by the Classmates Class of ’81, the initiative aimed to inform and educate people in the rural areas on the causes of non-communicable diseases like diabetes, hypertension, high blood pressure and the various types of cancers, and more importantly, ways to avoid them through healthy living.

Dr. Evangeline Reyes, who is currently one of the resident physicians at the Leulumoega Tuai District Hospital, conducted a presentation and through illustrations explained why the various health problems occur. 

Translating was Registered Nurse Patosina Tugaga who was assisted by the Lotofaga, Safata C.C.C.S. pastor’s wife, Lisa Perelini who used to be a Registered Nurse.

Rev. Feata Perelini said the participants were from various Christian denominations in the five villages of Safata District – Nuusuatia, Lotofaga, Vaie’e, Sa’anapu and Sataoa. 

Also present was C.C.C.S. Sa’anapu-uta pastor, Rev. Denny Epati, and retired C.C.C.S. pastor Rev. Alafau Amani.

During the Talanoa Session, Rev. Alafau Amani shared his journey to recovery after being bedridden because of excruciating pain in his legs and chest.

He recalled that the doctor he saw at the hospital advised him to consult Matuaileoo Environment Trust Inc. (M.E.T.I.), a non-governmental organisation which focuses on the environment, health, farming and education.


  • Participants at the Alcohol and Cancer Free Talanoa Session at Lotofaga, Safata Congregational Christian Church Parish.
  • Participants at the Alcohol and Cancer Free Talanoa Session at Lotofaga, Safata Congregational Christian Church Parish.


<!– Participants at the Alcohol and Cancer Free Talanoa Session at Lotofaga, Safata Congregational Christian Church Parish. –>

Participants at the Alcohol and Cancer Free Talanoa Session at Lotofaga, Safata Congregational Christian Church Parish.

Participants at the Alcohol and Cancer Free Talanoa Session at Lotofaga, Safata Congregational Christian Church Parish.

At M.E.T.I., he was introduced to a meat-free diet which also prohibited fish, milk and eggs.

“It was hard but I really wanted to be healthy, so I stuck with it,” he recalled.

Two weeks later, his weight dropped from 130 kilos to 112kilos!

“It was very encouraging and I kept at it,” he said, “and now I am walking and working in my plantation!” 

Several participants commented that after Dr. Reyes’ presentation on the various diseases caused by excessive eating of unhealthy food, they will watch what they eat.

“This has been a very enlightening programme and the message is quite clear to me,” said Egele Andrews. 

“We are what we eat. So if we eat healthy food, we will be healthy! So it’s entirely up to us if we want to be healthy! It’s like the program’s motto, ‘Healthy Self, Heal Thyself.’”

Article source:

Eat Well Play Hard focuses on healthy living

A family looks at the animal exhibits by the Great Swamp Conservancy at Eat Well Play Hard at the Oneida Rec Center on Friday, Aug. 17, 2018.

A family looks at the animal exhibits by the Great Swamp Conservancy at Eat Well Play Hard at the Oneida Rec Center on Friday, Aug. 17, 2018.
Leah McDonald – Oneida Daily Dispatch

Oneida, N.Y. Despite the rainy weather forcing a location change, healthy living took center stage Friday at the fourth annual Eat Well Play Hard in Oneida.

Several community organizations set up booths at the Oneida Rec Center, handing out an assortment of healthy snacks, fresh produce, and even bike helmets to encourage healthy lifestyles for Oneida area families.

“It’s all about healthy living and physical activity,” said Terri Welcher, Eat Well Play Hard coordinator for Oneida Healthcare. Originally sponsored by the Madison County Department of Health through a grant, Oneida Healthcare took over the operation after Welcher approached Oneida Healthcare CEO Gene Morreale to keep the event going once the grant money ran out.

Welcher said the community seems to “really enjoy” Eat Well Play Hard, in part because it gives children a chance to play games while parents can learn tips to keep their families healthy. “It’s a great day to come out and just enjoy a bunch of things,” she said.

Jerome Cooper, originally from Syracuse but who lives in Oneida, brought his daughter Aszaria, 12, and their friend Keith, 6, on Friday. He used to bring Aszaria when she was younger, and was taking the opportunity to bring Keith, since he was often bedridden.

“It gives the kids something to do and gets the parents out,” he said. “Our community needs more activities to get parents out with their kids.”

Kathy Mariano, from Oneida, has been bringing her children for years. “They have a lot of fun every year,” she said, as 5-year-old son Noah fished for prizes and 1-year-old Lily explored the Rec Center.

She said one of the best parts of the event was that everything was free, including a bag lunch and bike helmets. “There’s a lot of people who can’t afford things in Oneida,” so having an event like Friday’s helped the community, she said.

Article source: