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It’s Wellness Wednesdays! We’ll talk about some reasons why you should consider eating vegan for a week. Being a vegan has long been associated with health and wellness, and its popularity is growing, especially among those who do not consider themselves to be a part of the “lifestyles of health and wellness” crowd. And while a vegan diet is often considered a diet of lean muscle and vibrant health, it is also believed to be beneficial in many other ways, including weight loss.
You know everything changes as soon as you start losing weight. What you eat, what you do, and what you think are all things that become more important than ever. Take a look at some of the most popular diets out there, and it’s easy to see why so many are more successful than others. For some people, going vegan is a life changing choice, and for others it’s a way to experience more balance in their lives. We don’t recommend every “cleanse” or “detox” you hear about, but some of those diets are more promising than others. This is a very personal decision, and one that should be considered carefully. On the other hand, there are many reasons why a vegan diet may be on your lost of “things to do to get healthy.”
Being vegan is a great way to improve your health and energy levels and aid your body to produce more energy, burn fat and balance hormones, as well as reduce your risk of developing heart disease, cancer and diabetes.
If you’re lacking energy and feeling less than healthy, it’s likely that your diet has been less than spectacular lately. One great way to slingshot your way back to feeling vital is with a healthier diet. If you can hang in there for a mere 7 days, you might decide to stick with it permanently.
In this case, we’re talking about eating vegan , which means no meat, eggs, or dairy products. That might sound challenging, but many people eat that way and swear by it.
To give yourself the best chance for success, consider the following tips:
1. If possible, get all non-conforming foods out of the house. If you live with others, you’ll need to either get everyone on board or be strong enough to say no to the foods you commonly eat.
- Try to get your favorite foods out of the house. All personal trainers know that anything in the house will eventually get eaten.
2. Be public about your intentions. Let your friends, family, and co-workers know about the week you have planned to go vegan. It’s harder to quit when you know that everyone else is watching you.
3. Take one day at a time. If you commonly turn to ice cream during stressful times, it will be challenging to stay on this diet. A change in diet is almost always challenging.
- If you’re really struggling, resolve to finish out the day and tell yourself you can quit tomorrow. Tomorrow, do the same thing all over again.
4. Embrace the experience. Eating in a new way for a week isn’t a bad thing. It’s fun. It’s an experiment. It’s a way to experience something new.
- Try to have fun with this new way of eating and notice all the emotions and tendencies that pop up along the journey.
- It’s a great chance to learn something about yourself.
5. Do some shopping and cooking beforehand. Avoid getting into a situation where you’re hungry with nothing to eat. Always have something “vegan-friendly” on hand for those times you feel hungry.
6. Keep the recipes simple if you’re not a big fan of cooking. Just like with any other type of cuisine, there are complicated recipes and there are simple recipes. If you aren’t fond of cooking, avoid torturing yourself.
7. Eat out. There’s no reason you have to stay in and slave away in the kitchen. Most restaurants have vegan options. Enjoy yourself and go out on the town.
8. Eat the vegan versions of foods you love. There are vegan versions of many popular foods. In fact, there are such things as vegan pizza and vegan burgers. They’re not exactly the same, but they’re close.
9. Spend a little time each day reminding yourself about the benefits of a vegan lifestyle. There are many websites and books available that highlight the benefits of a vegan diet.
10. Turn it into a social activity. Get your family and friends to try it with you. It makes your vegan challenge more memorable and fun. It also greatly increases the likelihood of success. There are even communities online that you can join for support and friendship.
11. Reward yourself. Changing a diet is challenging. If you able to last the entire week on the vegan diet, reward yourself with something fun.
Try a vegan diet for just a week. Then you’ll be in the position to know if you want to continue or return to your old way of eating. Either way, you’ll be feeling better after giving your body this healthful break.
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I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health, your environment, and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, reverse some chronic diseases (if you suffer from them), and can even help you with detoxification. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my MaxHealth Essentials Bundle may provide the extra boost you need.
These are my favorite Wellness and Immune-Boosting Supplements to use! This MaxHealth Essentials Bundle will ensure you have the intake of the important vitamins, minerals, and antioxidants to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency.
For best results make sure you use the supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Weight Monitoring
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical Activity
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, help you maintain a healthy weight, and is a great way to detox your body!
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance Training
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on January 28th, 2022 at 03:25 am
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