5 Non-Negotiable Vegan Foods to Eat Every Day (if You Want to Live a Long, Healthy Life)


Everybody loves to talk about the latest and greatest disease-preventing superfood — but how many have you actually made a part of your daily diet?

As a cardiovascular nurse and nutrition consultant, I spend much of my time wading in the muck of preventable chronic diseases, and I’ve dedicated my life to understanding nutrition science and lifestyle medicine.

And more importantly for you, how those two disciplines can be used to prevent and treat disease.

What I’ve found is that certain health foods — normal foods, not hard-to-find superfoods — have a remarkable capacity to protect you from disease, increase athletic performance, and give you a fighting chance of living a long, healthy life.

Below I’ve compiled a list of five food types that meet this criteria. Foods that I recommend my clients eat every single day — without exception.

Here they are.

1. Legumes

Let’s focus for a minute on the longest living populations on earth today that enjoy the best health and least amount of chronic disease.

They nearly all have one important thing in common from a nutritional perspective:


Get past the flatulence jokes, and it turns out that beans are a nutritional powerhouse and should be taken seriously.

Legume intake has been shown to significantly reduce the risk of heart disease, cancer and diabetes, among other effects. And for good reason …

Beans contain a number of important macro and micro nutrients like protein, iron, zinc, folate, fiber and potassium. Some of the phytochemicals present in beans can even be associated with producing an anti-oxidant and anti-inflammatory effect and help us regulate our blood sugar and blood pressure as well as promote the growth of beneficial gut bacteria.

Almost sounds too good to be true, but it isn’t.

In 2007, the most comprehensive analysis of diet and cancer ever conducted was published by the American Institute for Cancer Research (AICR).

Nine independent research teams from around the globe with some of the brightest minds in cancer prevention combed through nearly half a million studies to create a scientific consensus on the best ways to reduce the risk of developing this disease. In their final report, they concluded that people should be eating beans with every meal. 

Here are three quick ways to easily incorporate more beans into your diet:

2. Fruit

Who doesn’t love biting into a ripe mango on a hot summer day, or eating a bucket full of freshly picked blueberries?

As it turns out, Americans fall woefully short of the recommended daily intake of fruits and this is not without consequence.

The 2010 Global Burden of Disease Study, funded by the Bill & Melinda Gates Foundation, was conducted by nearly 500 researchers from more than 300 institutions in 50 countries and took years to finish.

The study concluded that in the United States, the leading cause of death and disability was the American diet and that the worst part of our nutritional habits was not eating enough fruit.

Not vegetables or whole grains, but fruit.

Berries, in particular, seem to be the MVP of the fruit world and offer serious protection against cancer, boost immune cell activity, and protect the liver and the brain. A study of nearly 100,000 men and women, conducted by the American Cancer Society, found that those who ate the most berries were significantly less likely to die of cardiovascular disease.

I happen to love fruit as a source of fuel during long races and training sessions so for you athletes out there, consider that application as a great way to boost your daily intake.

Here are three more ways to incorporate more fruit into your daily routine:

  • Make a frozen, mixed berry sorbet using a masticating juicer or high-powered blender
  • Eat an entire meal of just fruit including mangoes, bananas, berries, watermelon, etc.
  • Throw assorted fruits into a smoothie

3. Greens

Dark-green, leafy vegetables may be the healthiest foods on the planet.

They offer the most nutrition per calorie and the greatest array of disease-fighting, performance-enhancing nutrients. And yet, today only about 1 in 25 Americans consume even a dozen servings per month when you should be shooting for at least a dozen servings per week.

Eating greens, especially of the cruciferous variety, is likely to be one the most powerful steps you can take to prolong your life.

Here are three easy ways to get more greens into your diet:

  • Add kale and/or spinach to a smoothie
  • Make a large spinach salad with your favorite toppings
  • Use Romaine lettuce to make hummus and veggie wraps

4. Whole Grains

I mentioned earlier that daily bean consumption was recommended for preventing cancer by the AICR.

That same analysis determined that whole grains were just as effective as beans and should be consumed with every meal.

A 2015 analysis of Harvard’s famous Nurses Health Study and the Health Professionals Follow-Up Study — which have accumulated more than three million person-years of data — found that people who eat the most whole grains often live significantly longer independent of other lifestyle factors like smoking or obesity, etc.

If that doesn’t convince you, I don’t know what will.

This is in no way surprising, considering the evidence that whole grains appear to mitigate the risk of heart disease, diabetes, obesity and stroke and are quite adept at reducing inflammation, despite some of the nonsense you read circulating through the blogosphere about grains being pro-inflammatory.

*Clears throat*

I absolutely love barley, brown rice, buckwheat, quinoa, and rye, or simply adding whole wheat pasta or wild rice to a dish. Try experimenting with these if you aren’t already accustomed to eating them.

And if you have Celiac disease or a legitimate gluten sensitivity, you can still enjoy many of the benefits of these foods, you just have to choose the gluten-free varieties.

Here are three ways to get more whole grains in your body:

  • Make pasta using 100% whole wheat varieties
  • Use quinoa as a base for a veggie stir fry
  • Make a sandwich using sprouted, whole wheat toast

5. Nuts

The Global Burden of Disease Study, which I mentioned earlier, determined that inadequate nut and seed intake was the third-leading dietary risk factor for death and disability in the world and thought to lead to the death of millions of people every year. Yikes.

But that doesn’t mean you should be scarfing down mounds of nuts.

Just one handful (1/4 cup) of nuts, five or more days a week, is associated with an increase in lifespan by two years. This seems hard to believe but it turns out that nuts are extraordinary plant foods with remarkable disease fighting properties.

And if I had to choose just one?


Walnuts have the highest antioxidant and omega-3 content and appear particularly adept at killing cancer cells.

Here are three ways to eat more nuts:

  • Make your own trail mix for work using assorted raw nuts
  • Use nut butters like almond or cashew butter for spreads or dips
  • Throw some walnuts in a salad or smoothie

The Meal That Brings it all Together

So are you wondering what the best way to combine all of these healthy everyday foods into one quick and convenient meal is? Try this:

Every day eat a large spinach and mixed greens salad with black beans, blueberries, walnuts and other veggies on a bed of quinoa or brown rice. Top that off with a cashew-based salad dressing and you’re done.

So easy. So delicious.

When it comes to living a long, healthy and productive life, this approach will keep science on your side and disease at bay.


Read Related Article → The 5 Foods Vegans Should Eat Every Day

Read Full Article → 5 Non-Negotiable Vegan Foods to Eat Every Day (if You Want to Live a Long, Healthy Life)


10 Mood Boosting Healthy Foods to Perk You Up

No matter how much you earn or how good you look, nothing can make you happier than a beautiful meal. While the effect food has on our physical health is undeniable, research is connecting food to our emotional health as well. Here is a list of 10 mood boosting healthy foods to cheer you up!

1.Black beans and Kidney beans


Black beans and kidney beans are packed with nutrients that improve mood, such as folate, calcium, copper, magnesium, iron, and zinc. The folate in beans protects against a memory-destroying compound called homocysteine.



Chocolate is one of the richest sources of magnesium on the planet! Magnesium helps to calm anxiety and improve mood, which is one reason chocolate is craved during times of stress. Though high in fats, pure chocolate is cholesterol-free



Coconut’s fats are possibly the best you can give your brain. They’re rich in lauric acid and medium-chain-triglycerides that have been directly linked to happiness, clarity, and lower anxiety.

4.Fruits and vegetables


Another reason to eat healthy, whole foods! Those who eat a diet rich in whole are less likely to be depressed than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products. Fruits and vegetables are associated with lower risk of depression.



Eat more and more fish. Omega-3 fatty acids help ease depressive symptoms. Eating fish twice a week is associated with lower risk of depression and suicide.

6.Greek Yoghurt


Nothing can raise levels of mood-boosting neurotransmitters like dopamine and norepinephrine in your brain. With twice as much protein as traditional yogurt, dipping your spoon into deliciously thick Greek yogurt can help take the edge off and make you feel like a million bucks.



Lentils may be small in size but they pack quite a nutritional punch, and you’ll be benefiting yourself in multiple ways when you eat them. The folate in lentils does the heavy lifting for helping your brain function at its best and feel good.



Saffron is used to treat depression and is also used as a nerve-calming medicinal incense in Tibetan healing practices.



It may have been the abundance of iron in this leafy green that made Popeye strong. But, trust us, it was mostly the folate that kept him happy. Spinach is loaded with all sorts of mood-boosting nutrients, from depression-fighting folates to anxiety-easing magnesium. Spinach also contains plenty of zinc. The less zinc you have in your body, the more likely you are to be depressed.



Green tea is an incredibly rich source of antioxidants. Its depression-fighting properties can be traced to an amino acid known as theanine.


Read Related Article → 11 things to eat when you’re in a terrible mood

Read Full Article → 10 Mood Boosting Healthy Foods to Perk You Up

5 Best Foods to Prevent Hormonal Imbalance in Women (and 5 Foods to Avoid)!

Every body needs the right amount of nutrition to work at its top performance so the body functions off of food. The women can benefit from consuming particular hormone balancing foods, especially the young women, they can control their menstrual cycles and their hormones.

Less active and middle aged women may be looking for a burst of energy. These foods can be extremely beneficial in dealing with hormones for pre-menopausal women. These hormone balancing nutrients are excellent for older women and for those who are going through and those who have passed menopause in order to look younger because these foods prevent in the formation of wrinkles.

The bodies are not getting the foundation that they need so we can not maintain a balance of hormones or produce hormones without the foods that are rich in nutrients out bodies need. Today we will present you 5 foods best to be avoided and 5 essential foods for women:


1. Yogurt

Since ancient times the yogurt has been known for its rich health benefits it provides. The yogurt is actually fermented dairy product, it contains high dose of calcium which is a great news for your bones and most importantly probiotics are present that help to increase healthy bacteria in the gut. Vitamin D is also an important part of balancing hormones and aging gracefully.

2. Fatty Fish

One of the most important role in the women’s cellular health are the Omega-3 fatty acids. They help prevent diseases and conditions such as including heart disease, hypertension, inflammatory disease, and depression.

3. Vegetables Rich in Antioxidants

If you are looking for the perfect antioxidants foods you might consider trying dark leafy greens. Kale, collard greens, spinach, and cilantro, this types of food are consider to be essential for proper hormonal balance.

4. Healing Spices

Herbs and spices should not be ignored, as a number of them are great for keeping youthful, radiant skin. Cinnamon, ginger, and garlic all assistance females to stabilize their moods, stabilize their hormones, and remain looking young longer.
5. Avocado

Avocados are abundant in healthy fat, which assists females’s bodies absorb and use key nutrients. Avocados are also abundant in fiber, magnesium, potassium, vitamin E, folic acid, and B-vitamins, which are all necessary for stabilizing hormonal agents.


1. Sugar

It’’s very often considered to be the number one enemy. It’’s the main reason of obesity and diabetes. It may cause hormonal imbalance in women and It is also very bad for the pancreas, the liver and the digestive system generally. Consuming sugar also compromises the nervous system for up to 50%.

However, you should keep in mind that not every sugar is the same. Natural sugars found in fruits or honey, as long as they are consumed in moderate amounts, are beneficial.

2. Alcohol

Like caffeine, alcohol may spark hot flashes. Alcohol is dehydrating the body and making the organs work overtime. Although you can probably drink one glass of wine or beer with your whole-foods dinner in place of dessert each night, just say no to alcohol if you’’re having hot flashes.

3. Caffeine

For women going through menopause, caffeine can trigger hot flashes. For younger women, it can promote anxiety and nervousness. Cutting down on caffeine will help to balance the body without adding a jolt to your system.

4. High-Glycemic Foods

The blood sugar is an essential role in the hormone levels, the High glycemic foods can disrupt the balance. These foods can be white bread, sugar fruit juice which increase insulin levels alter the way estrogen is metabolized.

5. Soy

Soy is a phytoestrogen that mimics the body’s naturally occurring hormone functions. The thyroid gland, which is responsible for the production and storage of hormones that control all of the body’s systems, can be disrupted by phytoestrogens. Thyroid hormones regulate heart rate, balance blood pressure, maintain body temperature and maintain the appropriate metabolic rate for converting food to energy. Because soy mimics some hormones, it may interfere with certain thyroid medications. Heavy soy consumption has several negative health impacts such as weight gain, infertility, muscle loss, and mood swings.

Eating the right foods will make your life easier and you will feel great. With consistent effort applied to improving diet and digestive health, stress management, improved sleep and consistent physical activity, true holistic health is attainable.


Read Related Article → 9 Tips to Help Balance Hormones Naturally

Read Full Article → 5 Best Foods to Prevent Hormonal Imbalance in Women (and 5 Foods to Avoid)!

6 For Cinco: Deliciously Healthy Mexican Recipes

Gin's Authentic Mexican Salsa Recipe

Cinco de Mayo food should be fun and laid-back, easy to make with friends around and cerveza in hand. Here are my all-time favorite Mexican recipes, ready to party!

Gin's Authentic Mexican Salsa Recipe

Gin's Authentic Mexican Salsa Recipe

Gin’s Authentic Mexican Salsa Recipe (vegan, gluten free, paleo)

Just like I had when I lived in Arizona, and one of my all-time favorite recipes. The balance of cilantro, jalapeno garlic and lime make it irresistible. This and some chips is really all you need to get your Cinco de Mayo on.

"Cheezy" Chilaquiles

Cheezy Chilaquiles (vegan, gluten free)

Chilaquiles are Mexican comfort food. They’re corn tortillas torn up and sauteed with picante sauce and traditionally, cheese. I use tofu instead and it’s amazing how cheesy it tastes! You can use store bought picante sauce or make your own in about 10 minutes (see the next recipe) for real Mexican flavor.

10 Minute Cilantro Picante Sauce

10 Minute Cilantro Picante Sauce (vegan, gluten free, paleo)

I love this picante sauce because it’s got lots of kick and that freshness you can only get from cilantro. I use it to make chilaquiles, or serve it with chips for a different texture to chunky salsas.

Easy Mango Black Bean Salsa

Easy Mango Black Bean Salsa (vegan, gluten free, paleo)

This recipe goes far into the interior of Mexico, to places so tropical mango’s going to sneak into the salsa. One bite and I was hooked. Make sure to use a purple onion to get those amazing colors playing off each other.

Mexican Fried Rice | #vegan #cleaneating #glutenfree #MeatlessMonday | a fiesta in a bowl

Mexican Fried Rice (vegan, gluten free, paleo)

This is all my favorite Mexican flavors tossed into a hearty, lightly fried rice. Garlic, cilantro, lime, corn, black beans, tomatoes, lots of seasoning and spice, brown rice to hold it all together. I love all the colors! This is a great side dish but I usually have it as a main, sometimes in tortillas as a kind of soft taco.

Easy Pineapple Ice Cream | #vegan #cleaneating #glutenfree

Easy Pineapple Ice Cream  (vegan, gluten free, paleo, hclf)

Pineapple is a classic Mexican flavor, and this pineapple ice cream makes an amazing Cinco de Mayo dessert. It’s creamy, sweet, pure pineapple flavor. Totally refreshing. All you need to make it is frozen pineapple, a dash of salt and a little maple syrup or agave. Throw all that in your food processor and a minute or two later you have creamy, scoopable ice cream!

Chipotle and Lime Oven Baked Tortilla Chips

Do you know why we celebrate Cinco de Mayo other than Mexico is RAD? It’s about  Mexico’s sweet underdog victory over France at the Battle of Pueblo! Look what I Wiki’d up for you:


Ferociously proud Mexicans whooping invader ass? I will drink to that, homes.

Pin this Cinco de Madness:

My favorite Cinco de Mayo recipes! Vegan, paleo, gf, clean.

What are your favorite Mexican foods? Do you always celebrate Cinco, or is this your first time? I hope you all have a fun Cinco! Show me what’s up on Instagram, #eathealthyeathappy.


Read Related Article → Natural Remedies: Master Tonic Recipe

Read Full Article → 6 For Cinco: Deliciously Healthy Mexican Recipes

Looking for a healthy food ? Just add these 6 easy-to-grow herbs in your diet

Want a healthy family ? Add these 6 herbs in your diet.


1. Curry Leaves

Curry Leaves contain various antioxidant properties and have the ability to control diarrhoea, gastrointestinal problems such as indigestion, excessive acid secretion, peptic ulcers, dysentery, diabetes and an unhealthy cholesterol balance.

They are also believed to have cancer fighting properties and are known to help protect the liver.

2. Ajwain

Ajwain leaves are used for treating colds, coughs, and fevers in infants and small children.

It can be used as an antiseptic. They are ideal to relieve colic symptoms in babies. The leaves are believed to improve digestion and stimulate appetite in children.

Ajwain leaf is used in selective Indian dishes.

3. Catnip

Catnip is one of our favorite herbs. It can help soothe a nervous child — it’s a mild sedative. It can also treat stomach upset, and may be helpful with coughs.

It’s recently been shown to be an excellent insect repellent. One can use it to help teething babies with great success, and it’s also great for general insomnia.

4. Lemongrass

Lemongrass, a popular ingredient in Asian cuisine (think lemongrass and citrus poached salmon), is also an antimicrobial and antidepressant.

5. Parsley

Parsley contains apigenine, a natural oil that has been shown to prevent angiogenesis – the growth of blood vessels that supply cancerous tumors with nutrients. The apigenine from parsley cuts off the blood supply to a tumor, acting similarly to the prescription drug Avastin.

6. Peppermint

Peppermints are known to be tummy-soothers. They can also help with headaches, and peppermint may soothe sore throats (peppermint has a high menthol content that can cool the throat

Read Related Article → 10 Foods That Make You Look Younger

Read Full Article → Looking for a healthy food ? Just add these 6 easy-to-grow herbs in your diet

Dryer Sheets Cause Hormone Imbalance, Neurotoxicity, Respiratory Problems, And Even Cancer

Apparently, most commercial dryer sheets are high in various toxic compounds such as Benzyl Alcohol, Benzyl Acetate, Linalool, and Chloroform.

All of these ingredients are highly toxic and lead to various skin issues, but at the same time, their fumes are toxic and harmful as well. These toxins go directly to the most sensitive neurological centers of the brain and cause destruction.


Namely, the use of dryer sheets coats the clothes with artificial chemical fragrances, which are extremely toxic, as they are known carcinogens which lead to cancer and liver damage in mammals.

UW professor Dr. Anne Steinemann has conducted a study in order to examine the effect of these perfumes found in laundry products (both detergent and dryer sheets) and found that dryer vents emitted over 25 VOCs, with highest concentrations of acetone, ethanol, and acetaldehyde, (two of these are carcinogenic).

Moreover, one of these carcinogenic VOC’s, acetaldehyde, had emissions that made up 3% of total acetaldehyde emissions from automobiles in the study area, which is an extremely high emission of these harmful toxins.

The U.S. Environmental Protection Agency (EPA) and industry-generated Material Safety Data Sheets (MSDS) from the 1990s, the list below provides the chemicals which are found in the fabric softeners, most in untested combinations.

—  Benzyl acetate–This chemical has been related to pancreatic cancer

—  Pentane–This chemical leads to fatigue, depression, headaches, drowsiness, nausea, and dizziness

—  Benzyl alcohol–It is an irritant of the upper respiratory tract and leads to disorders of the central nervous system (CNS), vomiting, nausea, dramatic drops in blood pressure, dizziness, and headache.

—  Ethanol– This chemical is related to CNS disorders and is included in the EPA’s Hazardous Waste list.

—  Linalool– According to studies, Linalool leads to depression, brain disorders, disorders of the nervous system, and loss of muscle coordination

—  Chloroform–This is an anesthetic, neurotoxic, and carcinogenic chemical, extremely toxic to the brain. Inhaling its vapors may result in headaches, drowsiness, vomiting, loss of consciousness, nausea, dizziness.

—  Ethyl Acetate–It leads to headaches and is also listed on the EPA Hazardous Waste list

—  Alpha-Terpineol–It causes depression, headaches, loss of muscle control, disorders of the brain and nervous system

Undoubtedly, this information on toxic dryer sheets is shocking. Therefore, it is wise to use other alternatives, like wool balls, which are completely natural, lead to soft clothes and eliminate wrinkles and static cling.


Read Related Article → 7 Toxic Reasons to Ditch Dryer Sheets

Read Full Article → Dryer Sheets Cause Hormone Imbalance, Neurotoxicity, Respiratory Problems, And Even Cancer

Eat Your Vegetables! Getting Young Children to Eat Healthy

You can compare a child’s body to a building under construction. A lot of different materials are needed to build it and to keep it in good repair. But a human being is also a kind of machine that’s running. It requires fuel for energy, and other substances to make it work properly, just as an automobile needs gasoline, oil, grease and water.

Eat Your Vegetables! Getting Young Children To Eat Healthy

To do this, keep a balanced attitude. You don’t judge foods on calories alone, or on vitamins alone, or on minerals alone. Everybody in the long run needs a balance of low and high-calorie foods as well as a balance in other respects in the diet. Fortunately, there are a number of good books available and many of which include a variety of recipes. As important as consulting a book, however, is encouraging your child to eat a variety of vegetables at an early age.

During your baby’s first year, you will want to provide him or her with most of the following cooked vegetables: spinach, peas, onions, carrots, asparagus, chard, squash, tomatoes, beets, celery and potatoes.
Before a year, the change should be made gradually from pureed to a coarser, lumpy consistency. (Naturally, some pureed and finely mashed vegetables can still be served.) Peas should be mashed slightly to avoid their being swallowed whole. Steamed vegetables, such as carrots, potatoes, and green beans, cut into pieces make good first finger foods.

Sweet potatoes or yams can be used at times instead of white potatoes. If you have been sticking to the easily digested vegetables up to the ages of a year, you can try gradually the less popular and sometimes less digestible ones, such as lima beans (mashed), broccoli, cabbage, cauliflower, turnips and parsnips. Much of their strong taste can be removed by changing the cooking water twice, though the problem with this is that it also destroys some of the vitamins. Some children like them and digest them well, but many won’t touch them. Have patience and don’t worry. Wait until two years to serve kernels of corn. Young children don’t chew it so it comes through unchanged. Use only tender corn. And when cutting it off the cob, don’t cut too close. That way each kernel will be cut open. At age three or four, when you start corn on the cob, slice down the center of each row of kernels, so that they are all open.

The more easily digested raw vegetables are usually started between one and two years for the child with a good digestion. The best are peeled tomatoes, lettuce, sliced string beans, shredded carrots, and scraped chopped celery. Even if they say “organic,” they should be well washed. Go slowly at first and see how they are digested. Orange juice or sweetened lemon juice can be used for dressing.

Raw vegetable juices can be started at the same time. Raw vegetables and vegetable juices are a healthy option for the child who digests them well.

If your child temporarily turns against plain vegetables, remember vegetable soups: pea, tomato, celery, onion, spinach, beet, corn, and the soups that contain a good variety of mixed vegetables.

Natural Sweeteners For Kids

  • Carrots
  • Sweet Potato
  • Squash
  • Corn
  • Fruits

If you use commercially prepared vegetable soups, you will need to read the label carefully. Some are very high in sodium.

Sometimes a child may refuse vegetables in any form for weeks. What will you do? Will their nutrition suffer? Vegetables are particularly valuable for various minerals and vitamins, and also for roughage. But in a pinch, a variety of fruits will supply many of the minerals and vitamins, and the same amount of fiber. In other words, if your child dislikes all vegetables but likes fruits, don’t fuss. Serve fruit two or three times a day and forget about vegetables for a few weeks or even months.* If you don’t make an issue of them, chances are very good that your child’s appetite will swing around to them again in time.


Read Related Article → 5 Ways to Get Your Kids to Eat Everything

Read Full Article → Eat Your Vegetables! Getting Young Children to Eat Healthy