How To Get Started On A Plant Based Diet

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Mediterranean and vegetarian diets

What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.

Vegetarian diet variety

Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.

• Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.

• Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.

• Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.

• Vegan includes no animal foods.

8 ways to get started with a plant-based diet

Here are some tips to help you get started on a plant-based diet.

1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.

2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.

3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.

4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.

5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.

6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.

7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Inspiration for plant-based eating throughout the day.

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast:

• Rolled oats with walnuts, banana, and a sprinkle of cinnamon.

• Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.

• Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.

Lunch:

• Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.

• Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.

• Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.

Dinner:

• Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad.

• Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.

• Vegetarian chili with a spinach-orzo salad.

Healthy Morning Habits

Developing healthy habits is on everyone’s agenda but following through with our good intentions is harder than it seems, especially when you’re busy. The good news is that the less time intensive and complicated a habit is, the more likely we are to stick to it. Research shows that people maintain healthy habits when these are small and manageable changes to one’s lifestyle.

1. Stretch

Our feline friends do it naturally after waking up from slumber but the practice isn’t common enough in humans, which is a shame! A simple stretch in the morning can  improve  your posture,  reduce chronic back pain, increase blood flow to your brain for better focus, and energize you all at once. Plus, stretching right after you roll out of bed gives you time to reconnect to yourself and wake up gently.

Experts from the American College of Sports Medicine suggest focusing on hamstrings, hip flexors, calves and chest muscles as these are the most commonly tight and stiff muscles. Hold each stretch 15 to 30 seconds and repeat 3 to 5 times on each side of your body. As a rule of thumb, you should feel a slight pull, being careful not to stretch to a painful point.

If starting a stretching routine sounds intimidating, don’t fret! The key is to do what feels right to you. Less than five minutes is more than enough to start reaping benefits from working on your flexibility every day.

2. Have a Cup of Tea

Whether you enjoy green tea, a classic English Breakfast tea, or the trendy chai, forming the habit of having a cup every morning is a good idea. Packed with antioxidants named Epigallocatechin-3-gallate (EGCG) or catechins, tea leaves hold healing power. They fight free-radicals in our bodies to relieve inflammation, prevent diseases such as cancer, heart disease, and neurological decline.

Drinking tea as part of your morning rituals is also a good way to wake up gently as it promotes mental alertness without giving you a headache later on. Tea helps with digestive issues as well, and will get things moving so you can start your day feeling light and energized.

3. Get Some Sunshine

Getting a good dose of sunshine right when you wake up — whether by going outside for a short walk or having breakfast in a room with an east-facing window — is one of the easiest and most rewarding morning habits to get into.

Natural light is beneficial to regulate our circadian rhythms especially in the morning hours. It promotes wakefulness by stimulating the neurotransmitters involved with arousal in our brain. Exposure to light is also important to the production of melatonin an hormone essential to proper and restful sleep. How well you sleep at night can be determined as soon as you wake up!

4. Get Creative

Using our imagination and taking the time for creative pursuits is not something most of us are eager to do when we’re fighting with the snooze button but research says that early mornings are actually the best time to give our brains a bit of a workout.

Think of it this way: the demands put upon us during our day require us to make choices, use our willpower, and exercise our focus, all of which are tiring and weaken our ability to be creative. Getting our creative juices flowing not long after we wake up is a good way to seize upon those brain sources before our energies are depleted.

It also turns out this time of day is when our prefrontal cortex is most active. This brain area is closely related to artistic creativity and divergent thinking, or finding new ideas to solve problems.

Instead of scrolling through social media in the morning, why not try stream-of-consciousness journaling or mindlessly doodling for a few minutes while eating breakfast?

5. Eat a Piece of Fruit

Want to have a strong immune system, fight inflammation, get restful sleep, be full of energy, and have good skin?  Consuming fruit on a daily basis can help with all of that!

As the most important meal of the day, breakfast is the perfect time to incorporate at least one of our ‘5 a day’, especially as research shows that our ability to make healthy food choices weakens as the day goes on. Eating a good breakfast with the inclusion of at least one piece of fruit is an easy way to make sure that you get the necessary nutrients and antioxidants your body needs to thrive.

6. Add Chia Seeds to Your Breakfast

These seeds may be tiny, but their health benefits are not. Packed with omega-3s, fiber, a ton of micronutrients (potassium, calcium, iron, phosphorus and manganese), and antioxidants, chia seeds are good for digestion, regulating blood glucose, and preventing major diseases.

7. Take Your Vitamin B12

Whether you eat a plant-based diet or not, supplementing with vitamin B12 is a good idea. Far from being a vegan issue, it is estimated that up to 30% of the population is deficient in this vitamin.

Essential for maintaining the insulation of our nerve cells to protect our neurological and cognitive functions, vitamin B12 is also responsible for breaking down amino acids and fatty acids to supply our bodies with energy.

While You Are Sleeping

Sleep is essential for good health. In fact, we need sleep to survive — just like we need food and water. So, it’s no wonder that we spend about one-third of our lives sleeping.

Many biological processes happen during sleep:

- The brain stores new information and gets rid of toxic waste.

- Nerve cells communicate and reorganize, which supports healthy brain function.

- The body repairs cells, restores energy, and releases molecules like hormones and proteins.

These processes are critical for overall health. Without them, your body can’t function correctly.

Let’s take a closer look at why you sleep, along with what happens if you don’t get enough.

Why do you need to sleep?

A lot is still unknown about the purpose of sleep. However, it’s widely accepted that there isn’t just one explanation for why we need to sleep. It’s likely necessary for many biological reasons.

To date, scientists have found that sleep helps the body in several ways. The most prominent theories and reasons are outlined below.

Energy conservation

According to the energy conservation theory, we need sleep to save energy. This concept is backed by the way our metabolic rate drops during sleep.

It’s also said this happens because the body needs less energy at night, when it’s inconvenient to find food.

Cellular restoration

Another theory, called the restorative theory, says the body needs sleep to restore itself.

The idea is that sleep allows cells to repair and regrow. This is supported by many important processes that happen during sleep, including:

- muscle repair

- protein synthesis

- tissue growth

- hormone release

Brain function

The brain plasticity theory, says sleep is required for brain function. Specifically, it allows your neurons, or nerve cells, to reorganize.

When you sleep, your brain’s glymphatic (waste clearance) system clears out waste from the central nervous system. It removes toxic byproducts from your brain, which build up throughout the day. This allows your brain to work well when you wake up.

Sleep affects many aspects of brain function, including:

- learning

- memory

- problem solving skills

- creativity

- decision-making

- focus

-       concentration

Emotional well-being

Similarly, sleep is necessary for emotional health. During sleep, brain activity increases in areas that regulate emotions, including the:

- striatum

- amygdala

- hyppocampus

- insula

- medial prefrontal cortex

This change in activity supports proper brain function and emotional stability.

For example, the amygdala is in charge of the fear response. It’s what controls your reaction when you face a perceived threat, like a stressful situation.

When you get enough sleep, the amygdala can respond in a more adaptive way. But if you’re sleep deprived, the amygdala is more likely to overreact.

Weight maintenance

Sleep affects your weight by controlling hunger hormoes. This includes ghrelin, which increases appetite, and leptin, which increases satiety.

During sleep, ghrelin decreases because you’re using less energy than when you’re awake.

Lack of sleep, however, elevates ghrelin and suppresses leptin. This imbalance makes you hungrier, which may increase the risk of weight gain.

Proper insulin function

Insulin is a hormone that helps your cells use glucose for energy. But in insulin reistance, your cells don’t respond properly to insulin. This can lead to high blood glucose levels and, eventually, type 2 diabetes.

Sleep may protect against insulin resistance. It keeps your cells healthy so they can easily take up glucose.

The brain also uses less glucose during sleep, which helps the body regulate overall blood glucose.

Immunity

A healthy and strong immune system depends on sleep.

When you sleep, your body makes cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells. Together, these molecules prevent sickness by destroying harmful germs.

That’s why sleep is so important when you’re sick or stressed. During these times, the body needs even more immune cells and proteins.

Heart health

While the exact causes aren’t clear, scientists think sleep supports heart health. This stems from the link between heart disease and poor sleep.

Lack of sleep is associated with risk factors for heart disease, including:

- increased sympathetic nervous system activity

- high blood pressure

- increased inflammation

- elevated cortisol levels 

- weight gain

- insulin resistance

What happens when you sleep?

Your body cycles through four stages of sleep. The pattern typically repeats every 90 minutes. This means the stages will repeat about 4 to 6 times during a 7- to 9- hour sleep period.

The pattern includes three phases of non-rapid eye movement (NREM) sleep and one phase of REM sleep.

The NREM sleep stages used to be divided into stages 1, 2, 3, and 4, followed by REM sleep. The National Sleep Foundation now classifies them as follows:

N1 non-REM sleep (formerly stage 1)

Stage 1 occurs when you first fall asleep. As your body enters light sleep, your brain waves, heart rate, and eye movements slow down.

This phase lasts for about 7 minutes.

N2 non-REM sleep (formerly stage 2)

This stage involves the light sleep just before deep sleep.

Your body temperature decreases, your eye movements stop, and your heart rate and muscles continue to relax. Your brain waves briefly spike then slow down.

During a night of sleep, you spend the most time in stage 2.

N3 non-REM sleep (formerly stages 3 and 4)

In stages 3 and 4, deep sleep begins. Your eyes and muscles don’t move, and your brain waves slow down even further.

Deep sleep is restorative. Your body replenishes its energy and repairs cells, tissues, and muscles. You need this phase to feel awake and refreshed the next day.

REM sleep

This stage first happens about 90 minutes after you fall asleep. It can last for about an hour.

In REM sleep, your brain waves and eye movements increase. Your heart rate and breathing also speed up.

Dreaming often happens during REM sleep. Your brain also processes information during this stage, making it important for learning and memory.

How much sleep do you need?

The recommended amount of sleep depends on your age. It also varies from person to person, but the National Sleep Foundation suggests the following durations:

- Birth to 3 months: 14 to 17 hours

- 4 to 11 months: 12 to 15 hours

- 1 to 2 years: 11 to 14 hours

- 3 to 5 years: 10 to 13 hours

- 6 to 13 years: 9 to 11 hours

- 14 to 17 years: 8 to 10 hours

- 18 to 64 years: 7 to 9 hours

- 65 years and older: 7 to 8 hours

What happens if you don’t get enough sleep?

Without enough sleep, your body has a hard time functioning properly.

Possible consequences of sleep deprivation include:

- mood swings

- anxiety

- depression

- poor memory

- poor focus and concentration

- poor motor function

- fatigue

- weakened immune system 

- weight gain

- high blood pressure

- insulin resistance

- chronic diseases (like diabetes and heart disease)

- early mortality

The bottom line

Sleep keeps us healthy and functioning well. It lets your body and brain repair, restore, and reenergize.

If you don’t get enough sleep, you might experience side effects like poor memory and focus, weakened immunity, and mood swings.

Most adults need 7 to 9 hours of sleep each night. If you’re having trouble sleeping, talk to a doctor or sleep specialist. They can determine the underlying cause and help improve the quality of your sleep.

Stand up paddle boarding
Average Hourly Calorie Burn: 350 

Stand up paddle boarding (aka ‘SUP’) might look intimidating, but the way the board is designed makes it easy for anyone to do.  SUP is done on a large surfboard, which provides a wider area to stand on and balance. And while this activity can be almost meditative, you’ll still be strengthening your upper back, legs, glutes and abs while developing balance and coordination, too. 

To help maximize your workout—and minimize your chances of falling off, stand with feet hip width apart on the board, maintaining good posture and starting your paddle strokes on your dominant side (right if you're right handed) to help to find your rhythm, balance and strengthen your connection to both the board and the water. Once you're steady, start alternating sides after every third stroke. 

Hiking
Average Hourly Calorie Burn: 375 

Not only does hiking offer a physical challenge, it gets you out into nature, which can boost your mood. And the beautiful scenery and changing terrain shifts your focus to your movement and surroundings, taking your mind off exercising (unlike the boring repetition of a treadmill). Hiking is one workout you can't help but fall in love with. 

Hiking is a great cardio workout that challenges all of your muscles as the terrain shifts, going uphill and stepping over rocks.  The pace of your hike will influence the intensity of your workout and how many calories you burn, so pick a trail that meets both your fitness level and goals. 

Never go hiking alone—if you get lost or stuck you need a buddy -- and plan out a route in advance. 

Biking
Average Hourly Calorie Burn: 400 

It may have been years since you last rode your bike, but it’s never too late to get back in the saddle! Riding a bike outdoors offers even more benefits than a stationary bike since you’ll have to balance, steer your bike and respond to changing terrain as you pedal. Cycling works your glutes, thighs and hamstrings as well as your core.  

She recommends trying a pedal stroke interval to amp up your calorie burn and improve your cardiovascular fitness: Pedal as fast as you can for 60 seconds, then slow down and recover for 20, repeat five times in total. Make it a cardio and mental game knowing you're getting stronger with each pedal stroke. Wear clothing that is easy to pedal in (such as bike shorts) and stiff-soled or bike shoes. 

Swimming
Average Hourly Calorie Burn: 425 

Want a total body workout that’s easy on your joints but still a great calorie burner? Try swimming! Swimming challenges your muscles because of the density of the water. Your own body weight is your resistance and you are working much harder than you will feel in the moment.  Swimming develops strong, lean muscles as well as strengthening your core and low back to help protect your spine and improve posture, she notes. 

Focus on your form and breathing with each stroke -- if you are new to swimming, just get comfortable with moving in the water. The faster your pace and the shorter your rest time in between laps, the more intense your workout (and calorie burn) will be. 

Beach volleyball
Average Hourly Calorie Burn: 500

Turn exercising into a fun game with volleyball—you'll get both a strength-training and cardio session. Volleyball is a fabulous total body workout; it’s interval training at its best. You work hard, using the legs and butt to get under the ball, core to maintain your balance, and upper body to power through, followed by a period of rest, but you never know how long.  Playing in the soft, uneven terrain of sand on the beach means you’ll be working even harder (translation: burning up extra calories) than on a flat, indoor court every time you go to spike that ball. If you're not near a beach start a game of pool volleyball – it's just as challenging (and fun). 

Yoga in the park
Average Hourly Calorie Burn: 175 

Summer’s warmer weather makes it the perfect time of year to try an outdoor yoga, which is often offered in local parks as a sunrise or sunset group class. Most outdoor yoga classes are for all levels (check with your instructor first to be sure), making it easy for beginners to join in without any prior experience. Depending on the type of yoga, you might experience the benefits of flexibility, strength and/or cardiovascular training. Plus, you’ll have the most amazing backdrop, as you see the sun rise or set around you.

Come prepared for class in an outfit that you’ll feel comfortable wearing in both standing and floor postures. Most classes are BYM (bring your own mat) and toting a towel can be helpful if sweat and dirt start to show up on your mat. 

Gardening
Average Hourly Calorie Burn: 250 

If you've never planted a garden, you may not think of gardening as exercise, but it's a great full body workout! If you are doing some serious gardening, such as digging holes, planting and weeding, you will exert a significant workload, which can sometimes work the body harder than most typical exercise. From raking, lifting, pushing, pulling and shoveling, gardening is a complete body workout for the butt, legs, back, chest, arms and abs.

Take breaks every hour from that forward, hunched over position by standing up and walking around. Try a few standing back extensions to help relieve any stiffness. Get inspired to dig into the dirt with these amazing garden designs for spaces and landscapes of all shapes and sizes.