Is Being a Vegan Really a Healthy Option?

Is Being a Vegan Really a Healthy Option?

I am so excited to see such a huge interest in Vegan diet in the past few years! It seems like every celebrity looking for healthy choices and supports the causes to avoid the consumption of all animal products ranging from dairy, eggs, meats, and gelatin.  People choose to adopt a healthy vegan lifestyle for ethical, environmental, and health reasons.

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Is a vegan life a guarantee for improved health?

Vegan life is borne out of individual convictions. Vegans believe that their choices make them live longer and in a better environment. There are health benefits of adopting this lifestyle such as:

• Reduced blood pressure
• Optimum body weight
• Reduced cholesterol levels
• Reduced intake of saturated fats
• Increased vitamin nutrition
• Decreased risk of certain cancers, cardiovascular diseases, and type 2 diabetes

Your body requires certain nutrients that are absolutely crucial for optimal health, including certain minerals and vitamins.

Here are some of the nutrients you should pay attention to if you choose to adopt a vegan lifestyle:

Iron is essential in the production and optimum functioning of blood cells, which carry oxygen through your body. Foods rich in iron for vegans include broccoli, tofu, wheat, and beans. You should consume oranges and other food rich in Vitamin C to help your body absorb iron from the above sources.

Calcium is fundamental in building bone strength, regulating the nervous system,  and preventing diseases such as osteoporosis. There are many healthy foods rich in calcium for vegans include broccoli, kale, soybeans, chia seeds, and almonds.

Protein is a body-building food and is vital for almost all bodily functions. Milk and meats are the primary source of proteins for non-vegans. For vegans, consumption of soy milk and tofu supplements proteins in the diet. No non-animal based source of protein has all the essential amino acids. It is advisable that you consume a mixture of foods to get complete protein in your diets such as corn and beans or rice and beans.

Vegan life is not solely about a healthy diet. It is about adopting a healthy lifestyle. Ensure that you exercise and avoid junk foods. You should also lookout for signs of lack of certain nutrients such as weight loss and changes to your hair, skin, and nails.

 

It’s essential to incorporate a variety of different nutrients in your diet, look for recipes online to help you with your meal prep. If you just starting out your transition to a vegan lifestyle, educate yourself and talk to your doctor or dietitian.

Wish you a healthy and happy life!

Irina Kirilyuk 

 

The Benefits of Natural Skincare Products

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We all want beautiful skin,  but finding skincare that is not full of harsh ingredients can be challenging nowadays. Commercial products are full of synthetic ingredients, and harsh chemicals can irritate and clog your skin. The chemicals from your creams, lotions, and other products penetrate deep into your skin and then enter your bloodstream.

If commercial products are used continuously for several years, the build-up of chemicals can cause serious health problems. Parabens are linked to tumors, and they may have a role in mimicking hormones. Benzyl alcohol can cause skin allergies. Besides human health issues, commercial products are tested on animals. If you have sensitive skin, plant-derived skincare products are a great option and they are not tested on animals.

applying natural skincare products

DIY Natural Skincare Products at Home

Most likely your kitchen has everything you need to make some natural skincare products. You can get amazing skin benefit from fresh fruit masks as well as sugar and coffee scrubs. Natural ingredients are inexpensive, and easy to find at any store. You will need to keep your freshly made products refrigerated to keep them from spoiling.  Here you can find 7 DIY Homemade Vegan Face Masks for All Skin Types.

If you don’t have time in your schedule to prepare a fresh mask every week, you may want to purchase all-natural products from reputable companies.  Vegan skincare products from  100% Pure company have an amazing Vegan selection.

 


Choosing Natural Skincare Products

Hypoallergenic is an unregulated claim, and a lot of beauty products might not be as natural skin products as they claim to be. Many companies use legal loopholes when they are listing ingredients on skincare product labels. Organic lotions might contain synthetic ingredients. Your skin should never be a chemistry experiment. Avoid ingredients that you cannot pronounce. Beware of some natural ingredients, like Cocamidopropyl betaine, it is derived from coconut oil, this ingredient is an irritant to the skin.

Choose your natural skin care products with care!

 

Irina Kirilyuk

 

Learn more about 100% Pure Here…

 


Healthy Plant-Based Meal Planning for Beginners 

healthy vegan meal prep

Once you have made the commitment to live a healthy lifestyle, it is time to create a simple and easy meal plan. Planning every meal in advance is the key to creating lasting habits that will lead to a healthier life. Starting meal prep for beginners is the first step towards reaching your goals and setting each day up for success.

Look for Inspiring Plant-Based Recipes

It is important to set some time aside to search for good recipes. The plan should be customized to include favorite foods and fresh ingredients. When searching for the right recipe it is helpful to consider preparation time, cooking time, servings sizes, and the type of kitchen appliances that will be needed to properly prepare and cook the meal.  Plants – Based  Recipes made it so simple and easy to find quick and healthy options.

 

plant-based recipe cookbook

Organize Your Vegan Meal Planning 

Organize each meal is one of the biggest benefits of planning breakfast, lunch, dinner, and snacks in advance. One person might focus on a vegan meal plan and others might enjoy easy plant-based meal prepping. The entire process should be customized to align with specific goals and a healthier diet.

You can even use an app to keep your meal planning organized in one place.

Plan out Quick Healthy Lunch Meals 

Planning out healthy vegan lunches in advance will ensure that the best choices are made during busy days. If a healthy lunch option is available it will make it easier to make better decisions about what to eat. Focus on easy plant-based meal prepping or vegan meal prep ideas for the entire week to help build healthier eating habits and avoid last-minute temptations for junk food.

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Food Journal – Keep Track of Your Progress 

Creating a food journal is an excellent way to stay motivated on a  journey towards a healthier lifestyle. Take some extra time to write notes about favorite recipes and plan out goals for the future. Keeping a food log will make it easier to continue meal prepping in the future because it is an opportunity to look back on what worked best and cross out foods that did not turn out well. Adding a calendar will also help make meal planning more efficient.

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A little meal prep goes a long way to simplify the plant-based diet. 

 

Vegan Meal Prep makes sure that you always have healthy, portion-controlled meals and snacks ready-to-go with fool-proof meal preps.

70 recipes that include Tofu-Spinach Scramble, Quinoa and Kale Bowl, Miso Spaghetti Squash, Pesto Pearled Barley, Kale Chips, and more!

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Vegan Meal Prep Made Easy

 

Let me know if you have any meal plan tricks that worked for you on your healthy journey. I would love to hear your story… Leave your comments below.

Love,

Irina Kirilyuk

What Are The Benefits of Plant-Based Diet?

vegan lifestyle

Choosing to consume a plant-based diet is an ideal choice for your body and your wallet. Even though there is a lot of miss conception of eating plant-based is very expensive. It’s not true at all, please don’t buy into this false information. When eating plant-based, you’ll be eating lower on the food chain, ingesting fewer chemicals and being exposed to fewer antibiotics. In this article, you will find some of the top health benefits of a plant-based lifestyle. 

Healthy Digestion 

Plants are not only a great source of nutrients, but they’ll also provide you with plenty of fiber for healthy digestion. Higher consumption of fiber in your diet will regulate your bowel movements and will help you with proper waste elimination. In addition, a diet high in vegetables and fruits will make it easier to control your weight.

Eliminate Weight Problems

While it’s always possible to overeat and gain weight, it’s much harder to consume too much fat participating in a plant-based lifestyle. If you’re considering starting a plant-based diet, you may actually notice that you will lose weight as you reduce your exposure to animal products. If weight loss is a goal, you may notice a reduction in sleeping challenges such as sleep apnea.

Sleeping Better

Your diet can have a large impact on your ability to rest deeply. If your diet is loaded with heavy food, you may suffer from nighttime problems such as acid reflux or heartburn. If these conditions are making it hard for you to sleep through the night, you may find that starting plant-based diet routines can reduce this hyperacidity.

Apples, in particular, are a great daily choice to reduce an over-acidic stomach. Once you’re getting better quality sleep by changing successfully to a plant-based diet, you may find you experience many exciting side benefits!

Energy Levels Up

energy increase - vegan diet

As previously noted, the plant-based lifestyle may well provide you with regular access to food that is rich both in nutrients and fiber. As you absorb more nutrients and enjoy better rest, the benefits will just keep coming.

Poor health factors such as being overweight, being under-nourished and getting poor quality rest will ultimately show up on your face. Before you worry about makeup or skincare products, consider the benefits of a plant-based lifestyle.

Youthful Skin

If you’re concerned about dull skin or signs of premature aging, starting plant-based diet practices may help you to face the day with a brighter, healthier complexion. All of the benefits of a healthier diet, including sleep quality and better nutrition, can reduce the signs of premature aging. In addition, some people find that a diet heavy in meats can lead to inflammation and redness on their face.

Even better, sleeping better can improve your outlook on life. Once you switch to a plant-based diet or at least turn away from daily meat consumption, you may find that inflammatory skin patches across your nose and cheeks will subside.

Final Thoughts

Sometimes the decision to feel better must be done one bite at the time. One healthy choice after another.  It is possible to break away from a meat-based diet. You can do this slowly by having one day a week meat-free. Once this is established, add another day. For example, if you cut out meat on Tuesday, next remove Saturday and think about Sunday. Your body will thank you!

Your health is in your hands, you are the one who can make the choice to feed and nourish the body with nutrient-rich and clean fuel. I encourage you to start today, make a choice. I know the older I get the more I understand how important my health is. Nobody wants to be sick and tired when they grow old. Age-related issues are not really age-related at all, they can be prevented by making healthy choices every day.

Please share your thoughts with me, I would love to hear your transformation stories!

Love,

Irina Kirilyuk

Common Questions About Juicing: For a Healthy Lifestyle

juicing common questions

 

The numerous juice bars popping up around the country are evidence that juicing is the latest trend in the health sector. Freshly pressed raw juices are buzzwords in convincing people to adopt a healthy lifestyle. Dieters seeking to lose weight are convinced that juicing is part of the process, especially since it helps with the “cleanse”. But is juicing what it is hyped up to be?

Here are some common questions concerning the healing properties of juicing:

Does juicing help you absorb more nutrients?

 

Juicing helps you take in more nutrients since it removes the need for digesting the pulp from the squeezed fruit. It also helps you consume more vegetables than you normally would by removing the fiber, which although important to your body, is tedious for digestion.

To counter the bitter taste of many vegetable juices, you can add lemon, which has a low fructose level and excellently masks the undesirable taste.

Does juicing cleanse your body?

 

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Your reliance on fast foods due to a lack of time to prepare a healthier meal at home packs your body with toxins. To flush out these toxins and cleanse your body, you should try going on a juice fast. Juice fasting entails consuming the juice of vegetables and fruits without the pulp to rest your digestive system.

If you never tried juicing and want to give it a try, consider 3 Day Cleanse by Raw Fountain. Freshly pressed raw juice delivered to your door.  

 

Does juicing help in the fight against cancer?

 

Consuming juices instead of whole fruits and vegetables helps your body take in more nutrients. Individuals undergoing chemotherapy as a cancer treatment require more energy and nutrients, which they can get quickly from juices rather than struggling with swallowing and digesting whole foods containing pulp and fiber.

 

Is there a difference between fresh-pressed and bottled juice?

 

There are few differences between freshly pressed raw juice and bottled juices, primarily due to the method of production and preservation.  Some studies indicate that pasteurization and preservation of juices degrade their nutritional content, specific products such as tomato juice, orange juice, Concord grape juice, and cloudy apple juice benefit from preservation since the levels of lycopene in tomatoes and antioxidants in apples, oranges, and grapes increase.

Fresh vegetables and fruits are invaluable for a healthy lifestyle. You should consider juicing as a way of obtaining more nutrients from your diet.

Have you tried juicing before? Please share in the comments below.

 

Irina Kirilyuk

Plant-based Diet 101: What you should know

plant-based diet 101

 

Every year, millions of Americans die of cancer and heart disease. Most of these deaths are related to diet and lifestyle. It’s now clear that following a plant-based diet and leading a healthy lifestyle can reduce your chances of developing these deadly diseases.

A study at Harvard University showed that people who consume red meat have higher chances of dying younger, and changing just one serving of meat for nuts could reduce that risk by about 19%. But do you really have to avoid all meat products?

What is a plant-based diet? 

A plant-based diet is any diet that focuses mainly on foods obtained from plants. It can include fruit, grains, legumes, nuts, meat substitutes like soy products, and vegetables.

There are various types of plant-based diets, including:

• Vegan: Have no animal products like dairy, eggs or meat products.

• Lacto-vegetarian: Have zero eggs or meat products, but dairy products are included.

• Lacto-ovo-vegetarian: Have no meat, but include dairy and egg products.

Benefits of a plant-based diet 

 

Lowers blood pressure 

Most fruits, grains, legumes, nuts, seeds, and vegetables have high quantities of potassium and vitamin B6. These nutrients are known to reduce blood pressure that leads often leads to anxiety and stress. Meat products, on the other hand, contain little potassium and tend to increase cholesterol and blood pressure.

Reduces cholesterol 

You must control your fat intake to avoid foods with high amounts of cholesterol that can cause heart disease, and a plant-based diet is the best option. For example, an egg contains more cholesterol than poultry, fish and most red meat. So plant foods can actually reduce the chances of heart disease by lowering the amount of cholesterol.

Improves the absorption of blood sugar 

Health experts recommend eating more fiber to combat high blood sugar. Fiber is known to slow down the rate of sugar absorption in the blood, reduces your chances of feeling hungry and balances your cortisol levels. Plant-based diets have more fiber than animal-based products and are, therefore, a better option.

Helps in weight loss 

Eating whole foods, especially plant-based diets increase your chances of reducing weight significantly. This is because weight loss occurs naturally when you eat more fiber, minerals, and vitamins than animal fats and proteins.

How to get started?

Switching to a plant-based diet can be challenging. To help you get started, here are a few tips to follow:

• Eat more vegetables
• Change your perception about meat
• Choose good fats
• Prepare a vegetarian meal at least once per week
• Incorporate all grains in your breakfast
• Eat fruits for dessert
• Try various green vegetables
• Create meals around salads

A plant-based diet is definitely more beneficial. But it is advisable to start slowly if you plan to significantly change your diet. This allows the body to adjust to new foods.

Educating yourself about the benefits of a healthy plant-based diet is very important in order to have success with your new lifestyle.

 

Sources

https://www.cdc.gov/cancer/dcpc/research/articles/cancer_2020.htm

https://www.cardiosmart.org/Heart-Basics/CVD-Stats

https://www.consumerreports.org/diet-plans/plant-based-diet/

https://www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health

 

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Irina Kirilyuk

4 TIPS HOW TO DRINK MORE WATER

Drinking enough water is essential for optimal skin health as well as for overall physical and mental wellbeing. Many people do not drink enough water, and they may be dehydrated often without feeling thirsty. Water and healthy skin go hand in hand, and consuming insufficient amounts of water could cause and exacerbate skin problems. To determine how much water is needed by each individual, it is best to divide total body weight in pounds by 2.2. These four tips on how to drink more water can help combat the onset of dehydration.

 

 


drinking water for beautiful complexion

1. Keep Water Next to Bed

A glass or bottle of water that is kept on a nightstand, dresser or table next to a bed can encourage more water consumption. Drinking the water immediately after waking up can help keep the body better hydrated. The water will also be there to drink in case thirst sets in during the middle of the night. Since water and healthy skin coincide with one another, having water available to drink throughout the night can also help prevent nighttime skin breakouts.

 

2. Carry a Bottle of Water While on the Go

 

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One of the best ways to promote healthy skin naturally is to carry a bottle of water while running errands or tending to other daily tasks and drinking from it regularly throughout the course of the day. It can be easy to forget to drink enough water while tending to important tasks and having a water bottle handy can serve as a good reminder.

 

3. Add Flavor to Your Water

 

lemon water for healthy complexion

Some people find the taste of water to be bland and refrain from drinking much of it. Fortunately, there are flavors that can be added to make the water taste better and solve the problem of how to drink more water. You can find water flavorings are sold in some stores, but my favorite flavoring is just adding a slice of lemon or lime to a glass of water to enhance the taste.

4. Finish Drinking Two Hours Before Bed

To avoid having to get up in the middle of the night to use the bathroom, it is advisable to finish drinking water for the day two hours before bedtime. Setting this cutoff time is also a great way to assess how much water was consumed throughout the day and determine if any improvements need to be made to drink more water.

Sufficient water intake is possible if conscious efforts are made to drink plenty of it throughout the course of each day. Drinking more water also provides an easy way to achieve healthy skin naturally.

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Drink to good health! Cheers!

XX,

 

Irina Kirilyuk

 

What are the differences between a vegan and a plant-based diet?

What are the differences between a vegan and a plant-based diet?

There is a common misconception among many people that a vegan diet and a plant-based diet are the same things. Sure, both diets consist of healthy foods that heal your body, but vegans, as opposed to those on a plant-based diet, do not eat any animal-based products (which includes meat, eggs, milk, or any animal-derived ingredients).


Vegan diet vs. plant-based diet explained

Vegans live a very healthy lifestyle that excludes indulging in foods derived from any form of animal exploitation. Unlike people that are on a plant-based diet, those on a vegan diet pride themselves on being more environmentally-friendly. On the other hand, those on a plant-based diet generally do not exclude foods from their diet that are derived from animals, rather, they will focus on a diet that is plant-based and does not include meat.

For vegans, their healthy lifestyle choices usually extend beyond their diet into their everyday life. For example, vegans will avoid wearing anything made from animal products such as shoes and clothes that are made from fur, silk, wool, leather or any other animal-derived fabrics. The healthy lifestyle choices made by both vegetarians and people on a plant-based diet are generally viewed in a positive manner when compared to omnivorous humans, but vegans recognize a diet and way-of-life that is considered more environmentally-friendly and less destructive to animals than those on a plant-based diet.

vegan diet vs plant based diet

How to choose which diet is right for you

Both diets are very healthy and have many benefits to living a healthy life. In the end, determining which diet is best for you depends on your motive and health plans. For example, if your primary motive is to get in shape and eliminate meat from your diet, then a plant-based diet might work best for you. However, if you are more concerned about the ethical treatment of animals over anything else, then a vegan diet might work best for you.

There are many people that actually don’t identify as being on either diet and switch between both a vegan and a plant-based diet depending on what foods they are interested in at the time.

So regardless of whether you lean towards a vegan diet or a plant-based diet, just remember, both have many health benefits and you have made a great decision to live a healthy life.

Irina Kirilyuk

 

 

 

Juicing For Healthy Skin

juicing for healthy skin

Sluggishness, inflammation, and skin conditions can all result from a buildup of toxins in your body. Luckily, there is a simple solution that can quickly have you living your best healthy life.

Research has uncovered numerous health benefits of the vitamins, minerals, and nutrients in plantsJuicing is a quick and easy way to add those nutrients from whole food sources into your everyday diet. If it sounds too good to be true, read on to learn about the benefits of juicing and adopting a plant-based lifestyle.

What is a Plant-Based Lifestyle? 

vegan lifestyle
Plant-based meal

I am not asking you to completely remove meat and dairy from your diet completely. If you are new to this lifestyle, rather, focus on receiving the majority of your nutrients from plant sources. This is not just fruits and vegetables. Some other common and readily available plant-based foods include:

• Beans and other legumes
• Nuts and seeds
• Whole grains
• Oils (like olive, avocado, coconut, and sunflower)

The Mediterranean diet is a popular plant-based diet that you may have heard about.

 

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Making your own juice at home not only will get you more nutrients in your juice and save you more money… But the satisfaction you will get from pressing your own juice is just so amazing! 🙂 I love This Juicer! 

This Omega juicer designed and engineered for health-conscious individuals who want a greater variety in their daily juicing routine, the VSJ843RS  has the ability to juice everything from wheatgrass, leafy greens, fruits, and vegetables. 

 

Juicing, live your best healthy life
Juicing for health and beauty

Why Juicing?

We all know that fruits and vegetables are good for us. But, have you ever tried to eat 10 servings of vegetables in a meal? It just isn’t realistic for most people. This is where juicing can help.
Juicing is the process of extracting the juice from fruits and vegetables. Most of the nutrients are extracted along with the juice, without the bulky fiber – or the discomfort it can cause later. Some of the great nutrients you can get from fruits and vegetables include:

  • Protein  – Yes, you read that right. Fruits, vegetables, and other plant-based foods have naturally occurring protein. Green leafy vegetables offer an excellent opportunity to add protein to your plant-based lifestyle. 

 

  • Enzymes  – Enzymes are workhorses that help your body start biological processes. They help your body with digestion and extracting other nutrients from the foods you eat.

 

  • Phytonutrients – Choose fruits and vegetables with a wide range of colors to maximize these and their benefits.

 

  • Antioxidants  – Along with phytonutrients, these are the powerhouses of the superfoods you have heard about. Antioxidants help fight free radicals, which damage the cells and tissues of your body.

 

  • Minerals – There are twenty-one minerals that your body must have to function properly. Luckily for you, you can get all of them from juicing and a plant-based diet.

 

  • Vitamins – You can find all thirteen vitamins needed by your body in a plant-based diet. Adding fresh fruits and veggies will make sure you get all the vitamins you need to start living your best healthy life.

 

The glow from Within:  Try Juicing for Healthy Skin

 

I believe consuming home-pressed juice is one of the quick and easy ways to get your daily micronutrients into your cells. Your overall energy levels will go up and your skin will improve almost immediately.

Stay tuned.. my favorites juices for a beautiful complexion coming soon …

Please share your favorite juice recipes in the comments below.

Irina