NUTRITION – Healthy Eating Plate & Vegan Eating Plate

Healthy Eating Plate

The new Healthy Eating Plate was created by Harvard Health Publications and nutrition experts at the Harvard School of Public Health. It offers more specific and more accurate recommendations for following a healthy diet than MyPlate, developed by the U.S. Department of Agriculture and the Department of Health and Human Service.

In addition, the Healthy Eating Plate is based on the most up-to-date nutrition research, and it is not influenced by the food industry or agriculture policy.

For more information on healthy eating

Healthy Eating: A guide to the new nutrition

Scientific evidence has shown that what you eat can reduce your risk for developing heart disease and diabetes, and ward off some forms of cancer, hypertension and osteoporosis. The special health report provides the latest thinking on the food-health connection and expert guidance on the best foods to incorporate into your diet for optimal health. Learn more.

Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating

The book features eye-opening new research on the healthiest carbohydrates, fats, and proteins; an explanation of why weight control is still the single most important factor for long-term health; and menu plans and brand-new recipes that make it even easier to reinvent your diet. Learn more.

Learn more about the Healthy Eating Plate

Questions and Answers about the Healthy Eating Plate

Comparison of the Healthy Eating Plate and the USDA’s MyPlate

Download a high-resolution PDF of the Healthy Eating Plate

Read the Healthy Eating Plate press release

Source: http://www.health.harvard.edu/plate/healthy-eating-plate

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VEGAN FOOD PLATE

Awesome why, information, photos, recipes and simplicity at
http://www.chooseveg.com/

 

“Let food be thy medicine and medicine be thy food.”
Hippocrates

Improve your health with smoothies, juicing, raw foods, vegan, vegetarian food choices.
Protein is not a food group. It is contained in many foods.

Best Protein Sources:

That which is used develops. That which is not used wastes away.”
Hippocrates

Learn something new every day! Use your brain!
– Richard Taylor

 

57 Health Benefits of Going Vegan

Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America.

Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients.

Nutrition

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

  1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.
  2. Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.
  3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.
  4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.
  5. Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.
  6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.
  7. Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer.
  8. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.
  9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.
  10. Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.
  11. Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.

Disease Prevention

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.

  1. Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.
  2. Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that.
  3. Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure.
  4. Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also “easier to follow than the standard diet recommended by the American Diabetic Association.” Read more about it here.
  5. Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.
  6. Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.
  7. Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products.
  8. Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration.
  9. Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.
  10. Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.
  11. Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.

Physical Benefits

In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic.

  1. Body Mass Index. Several population studies show that a diet without meat leads to lower BMIs–usually an indicator of a healthy weight and lack of fat on the body.
  2. Weight loss. A healthy weight loss is a typical result of a smart vegan diet. Eating vegan eliminates most of the unhealthy foods that tend to cause weight issues. Read more about weight loss and a vegan diet here.
  3. Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-end Tony Gonzalez started eating vegan and gained energy–while playing football.
  4. Healthy skin. The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well.
  5. Longer life. Several studies indicate that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not.
  6. Body odor. Eliminating dairy and red meat from the diet significantly reduces body odor. Going vegan means smelling better.
  7. Bad breath. Vegans frequently experience a reduction in bad breath. Imagine waking up in the morning and not having morning breath.
  8. Hair. Many who follow vegan diets report that their hair becomes stronger, has more body, and looks healthier.
  9. Nails. Healthy vegan diets are also responsible for much stronger, healthier nails. Nail health is said to be an indicator of overall health.
  10. PMS. When switching to a vegan diet, many women tell how PMS symptoms become much less intense or disappear altogether. The elimination of dairy is thought to help with those suffering with PMS.
  11. Migraines. Migraine suffers who go on vegan diets frequently discover relief from their migraines. Read more about the food-migraine connection in this article.
  12. Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of allergy symptoms. Many vegans report much fewer runny noses and congestion problems.

Too Much in the American Diet

The typical American diet not only consists of too much food, it also relies on too much of unnecessary food products or toxins. The following list explains how a vegan diet can eliminate these problems.

  1. Animal proteins. The average American eats twice as much protein as necessary for a healthy diet and much of that is from red meat. Getting protein from beans and grains is much healthier and reduces the risk for osteoporosis (see above).
  2. Cow’s milk dairy. The human body is not designed to digest cow milk and cow milk dairy products, yet the idea of milk being healthy is pushed through advertising. As many as 75% of people in the world may be lactose intolerant and many people suffer from undiagnosed milk allergies or sensitivities. By eliminating cow’s milk from your diet, you are improving your overall health.
  3. Eggs. Many nutritionists believe that the number of eggs in the American diet is too high. While sometimes disputed, it has been shown that eggs can raise cholesterol levels.
  4. Mercury. Most of the fish and shellfish consumed has mercury in it. While some fish have less than others, it is almost impossible not to be putting mercury in your body when you eat fish.
  5. Sugar. Most people have heard that Americans consume way too much sugar. Relying on other sweeteners that are not synthetic, processed, or derived from animal products is a healthier way to eat. Many vegans do not eat processed sugar due to the fact that most of the cane sugar is refined through activated charcoal, most of which comes from animal bones.

Other Benefits

In addition to the health benefits above, following a vegan lifestyle and diet also provides these benefits as well. From helping the environment to avoiding serious bacterial infections, learn other benefits to eating the vegan way below.

  1. Animals. Many people begin a vegan diet out of concern for animals. Whether opposed to the conditions of animals intended for food or eating animals in general, going vegan will help your conscience rest easily.
  2. Environment. Growing plants takes much fewer resources than growing animals. By eating vegan, you can help reduce the toll on the environment.
  3. E. coli. E. coli comes from eating contaminated red meat and is the leading cause of bloody diarrhea. Young children, those with compromised immune systems, and elderly people can become extremely ill or die from E. coli. Eating vegan means completely avoiding the risk of E. coli infection.
  4. Salmonella. Another gastrointestinal illness from animal products, salmonella food poisoning is closely related to E. coli. The most frequent way people contract salmonella food poisoning is through contact with raw eggs or raw chicken meat from chickens infected with salmonella. Again, going vegan means eliminating this risk altogether.
  5. Mad cow disease. It’s safe to say that most people would want to avoid contracting a fatal, non-treatable disease. One way to ensure you don’t get Creutzfeldt-Jakob disease is by not eating animals infected with mad cow disease. While the incidence of mad cow disease is not reportedly so high in North America, it does exist.
  6. Global food supply. Feeding grain to animals meant as food sources reduces the amount of food that is available to underdeveloped nations. Many people will go hungry while that same food they could be eating is given to animals raised for slaughter. Eating vegan ensures that you have removed yourself from the participation of this imbalance.
  7. Hormone consumption. Eating animals that have been given hormones to speed growth (a common practice in the meat industry) means those hormones go into your body. Not only can this disrupt the natural balance of your hormones, but some of the hormones given to animals have shown to cause tumor growth in humans.
  8. Antibiotics. Antibiotics are frequently given to feed animals, which can lead to bacterial resistance. Many of the antibiotics used to treat human infections are also used in feed animals.

Healthy Eating

A vegan diet can be a much healthier way to eat. Find out how to combine the vegan diet with other ways of eating for an even more healthy way to go or discover ways to keep your vegan diet healthy but more convenient with the resources below.

  1. Raw. A raw diet lends itself to veganism by the very nature of its design. Find out how to combine live and vegan diets with Raw Inspirations.
  2. Organic. Eating organic and vegan is super easy to do. Use some of the recipes from this blog for help with meal ideas. The posts have slowed, but you can always search the archives for some great ideas on how to live and eat organic and vegan.
  3. Fat-free. Vegan eating is typically pretty low in fats anyway, but the FatFree Vegan Kitchen shows you how to make some delicious vegan food that is always fat free.
  4. Gluten-free. Due to allergies, Celiac’s Disease, or whatever your reason you avoid gluten, find out how to combine the best of gluten-free with vegan cooking in the Gluten-Free Vegan blog.
  5. Eating out. Eating out isn’t usually associated with eating healthy, but a vegan diet ensures there will be a lot less of the bad things in the food you choose. Find eating out options around the world for vegans here.
  6. Lunch. Maintaining a vegan diet means you are likely to take your lunch more often than most people. Vegan Lunch Box offers recipes, tools, and ideas for carrying great vegan lunches every day.
  7. Dinner. Coming up with new dinner ideas is challenging for everyone–regardless of what type of diet you follow. Check out this amazing selection of vegan dinner recipes accompanied with mouth-watering photos of each preparation on Dinner with Dilip.
  8. Dessert. While not all the recipes on My Sweet Vegan are for dessert, you will find a large selection of sweet vegan recipes with the most delicious-looking photos.
  9. Wine. Pairing vegan food with wine may be challenging for those who rely on the old standard of “white with fish and red with meat.” Read this article for ways to compliment your healthy vegan diet with a tasty glass of wine or this blog entry for specific pairings of wine and vegan food.
  10. Fun. These ladies know how to kick it with vegan cooking. Post Punk Kitchen offers some great recipes with a ton of fun infused in them. Be sure to go through the archives for more yummy food ideas.

Source: http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/

CONTACT:

Stress Management & Nutrition

Director Richard Taylor BS, CAMF
Certified Anger Management Facilitator
Diplomate American Association Anger Management Providers

Atlanta Anger Management
5555 Glenridge Connector
Suite 200 (2nd Floor)
Atlanta, Georgia 30342 USA

Office Phone: 678-576-1913
Fax: 1-866-551-1253
Web: www.atlantaangermanagement.com
E-mail: richardtaylor5555@gmail.com

Linked in: http://www.linkedin.com/in/richardtayloraam

#1 Certified Anderson and Anderson™ Anger Management Provider
The Best Of The Best In Anger Management & Emotional Intelligence

Stress Affects Your Health, Mind and Body

Stress Affects Your Health, Mind and Body

Stress can be highly personal, with one person’s unpleasant experience and another person’s who is unaffected by the experience. About 70 percent of doctor visits and 80 percent of serious illnesses may be exacerbated or linked to stress.

Stress Management long term fixes:

  • Exercise – 30″ Day / 5 Days
  • Yoga
  • Meditation – Daily
  • Conscious Breathing – Daily
  • Mindfulness
  • Progressive Relaxation – Daily
  • Journaling – Daily
  • Guided Meditation- Daily
  • Visualization
  • Biofeedback
  • Tai Chi
  • Qiqong
  • Tae Bo
  • Boxing
  • Short Term Fixes
  • More…

 

Stress Can Affect Your Health and Body in 23 Ways:

 

1. Fight or flight 50-60 times a day. The adrenals output hormones, such as cortisol & adrenaline that raises blood pressure and blood sugar. Not needed in most cases today. Over time it can be harmful to health.

2. Cravings Studies have linked cortisol to cravings for sugar and fat. Eat healthy meals/snacks when an attack of emotional eating occurs.

3. Fat storage “You can clearly correlate stress to weight gain,” says Philip Hagen, MD, an assistant professor of medicine at the Mayo Clinic in Rochester, Minn. The stress hormone cortisol may increase the amount of fat tissue your body hangs onto and enlarge the size of fat cells. Higher levels of cortisol have been linked to more abdominal belly fat.

4. Heart A recent study of 200,000 employees in Europe found that people who have stressful jobs and little decision-making power at work are 23% more likely to have a first heart attack than people with less job-related stress. Lead a heart-healthy lifestyle and focus on reducing stress in your life.

5. Insomnia Stress can cause hyper-arousal, a biological state in which people just don’t feel sleepy. See our Insomnia Blogs.

6. Headaches “Fight or flight” chemicals like adrenaline (epinephrine) and cortisol can cause tension headaches or migraines, either during the stress or in the “let-down” period afterwards. Stress also makes your muscles tense, which can make the pain of a migraine worse.

7. Memory Too much of the stress hormone cortisol can interfere with the brain’s ability to form new memories. During acute stress, the hormone also interferes with neurotransmitters, the chemicals that brain cells use to communicate with each other. That can make it hard to think straight or retrieve memories. A meditation practice should be implemented.

8. Hair Severe stress may even harm your hair. While the research is mixed, stress is thought to play a role in triggering hair loss in the autoimmune condition called alopecia areata. Stress and anxiety can also contribute to a disorder medically known as trichotillomania, in which people have a hard-to-resist urge to pull out the hair from their own scalp.

9. Pregnancy – Remain Calm. Stress may affect the ability to get pregnant. One study found that women with the highest levels of a stress-related substance called alpha-amylase were about 12% less likely to get pregnant each cycle than those with the lowest concentrations. During pregnancy severe stress, like losing a job or going through a divorce, can increase the chances of premature labor. There’s even some research suggesting that very high levels of stress can affect the developing fetal brain. Prenatal yoga and other stress-reduction techniques can help, so talk to your doctor if you’re severely stressed and pregnant.

10. Blood sugar Stress is known to raise blood sugar, and if you already have type 2 diabetes you may find that your blood sugar is higher when you are under stress.

One study of obese black women without diabetes found that those who produced more stress-related epinephrine when asked to recall stressful life events had higher fasting glucose and bigger blood sugar spikes than those with lower epinephrine, suggesting it might raise your risk for getting diabetes too. High swings in blood sugar equals early death.

11. Digestion Heartburn, stomach cramping, and diarrhea can all be caused by or worsened by stress. Irritable bowel syndrome, or IBS, which is characterized by pain and bouts of constipation and diarrhea is thought to be fueled in part by stress.

12. Blood pressure A stressful situation can raise your blood pressure temporarily. Chronic stress can cause more permanent changes in your blood pressure.

13. Brain tissue Brain-imaging research shows that major stresses can reduce the amount of tissue in regions of the brain that regulate emotions and self-control. This damage may make dealing with future stresses even harder. Reverse with effective stress-management techniques and neuroplasticity  practices.

14. Skin Stress can give you zits. Research suggests that students with acne are more prone to outbreaks during exams compared to less stressful time periods. An increase of male hormones known as androgens could be a culprit, particularly in women. Stress can also trigger psoriasis to appear for the first time or make an existing case more severe. Stress Management such as biofeedback and meditation can help.

15. Back pain Stress can set off an acute attack of back pain as well as contribute to ongoing chronic pain, due to the “fight or flight” response tensing your muscles. One European study found that people who are prone to anxiety and negative thinking are more likely to develop back pain, while a U.S. study tied anger and mental distress to ongoing back pain.

16. Sex appeal One study found that women were less attracted to men with high levels of the stress hormone cortisol compared to men with lower levels. Low levels of stress suggest strength, health and control which are desirable traits to be passed on to offspring.

17. Stroke A study of 20,000 people who had never had a stroke or heart disease found that stress was linked to an increased risk of stroke. In another recent study, healthy adults who had experienced a stressful life event within the past year were four times as likely to suffer a stroke than their less-stressed counterparts. Narrowing of the arteries (known as atherosclerosis) due to stress-related high blood pressure and diet.

18. Premature aging Traumatic events and chronic stress can both shorten telomeres, the protective caps on the ends of cell chromosomes, causing your cells to age faster.

19. Colds  Researchers believe stressed people’s immune cells may be less sensitive to a hormone that turns off inflammation reducing the immune system fight against the common colds and bronchitis.

20. Asthma Stress seems to exacerbate asthma in people who have the lung condition. In one study, children who experienced severe stress such as the death of a loved one had a nearly two-fold increase in the risk of an asthma attack over the following two weeks compared to those not under stress. Stress may amplify the immune response to asthma triggers such as pollen, animal dander, or dust.

21. Job performance Studies of employees ranging from military personnel to bankers show that stress reduces productivity and satisfaction at work, and is linked to depression too.

One solution is to ask your employer to offer stress-management training, which can address company-wide stressors like weak communication channels as well as focusing on stress busters for individuals. “Stress clearly has an effect on productivity, and the costs of that for employers can be very high,” Dr. Hagen points out.

22. Seizures Johns Hopkins Hospital Doctors have found that some people who are especially sensitive to stress can experience seizure-like symptoms, such as far-off staring and convulsions. Up to one-third of people treated for seizures at the hospital didn’t respond to standard anti-seizure medication and doctors concluded that they had stress-induced symptoms. Known as conversion disorder, some people can subconsciously express emotional trauma as physical symptoms, they say.

23. Sex drive Stressed out people have less sex and enjoy it less when they do get it as compared to people who aren’t under stress. Reducing and managing stress can often turn things around. If not, sexual dysfunction can have medical causes so it’s important to talk to a doctor.

–By Kate Fodor, Health.com – Edited by Richard Taylor

See Whole Article:
Courtesy of Health.com
http://t.healthyliving.msn.com/health-wellness/stress/23-surprising-ways-stress-affects-your-health#image=1
Copyright © 2013 Health Media Ventures, Inc. All rights reserved.

 

See our Stress Management Blogs for ways to reduce stress
or contact Richard Taylor, Principle Director of Atlanta Anger Management
to chat about your stress management needs and questions.

He offers One on One Private Sessions
as well as Stress Management Business On-site Seminars.

CONTACT

Director Richard Taylor BS, CAMF
Certified Anger Management Facilitator
Diplomate AAAMP

Atlanta Anger Management 
5555 Glenridge Connector
Suite 200 (2nd Floor)
Atlanta, Georgia 30342 USA

Office Phone: 678-576-1913
Fax: 1-866-551-1253
Web: www.atlantaangermanagement.com
E-mail: richardtaylor5555@gmail.com

Linked in: http://www.linkedin.com/in/richardtayloraam

About.Me about.me/richardtaylorAAM
Atlanta’s #1 Oldest Certified Anderson and Anderson™ Anger Management Provider
The Best Of The Best In Anger Management & Emotional Intelligence