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Why Is Plant-Based Diet Good & How A Wellness Center Helps to Choose
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Why Is a Plant-Based Diet Good for You and How It Works Best to Support Your Health

If you have visited a wellness center recently, you’ve probably had an introduction to the enormous benefits of a plant-based diet. Actually, plant-based eating habits center foods primarily derived from plants.

You may immediately think of fruits and vegetables, but nuts, seeds, oils, whole grains, legumes, and beans are also a primary food source in well-balanced plant-based diets. Avoiding meat and dairy products is a fundamental part of a heart-healthy diet.

The Mediterranean and Plant-Based Eating

There is substantial evidence that plant-based eating habits are healthy. Nutrition researchers have examined health benefits from plant-based diets such as the Mediterranean diet and strict vegetarian diet.

A mediterranean platter with sliced fruits, sausages, brown sauce, and chips

The Mediterranean diet includes a foundation of plant-based foods, but also focuses on avoiding unhealthy fats and sugars.

Increasing plant-based nutrition while reducing fats and sugars has been known to reduce the risk of cancer, metabolic syndrome, diabetes, depression and Alzheimer’s. The diet is also associated with improving mental and physical function later in life.

Vegetarian diets have also been known to support heart and overall health. Avoiding meat and dairy and focusing on plant-based foods lowers the risk of developing coronary heart disease and high blood pressure. Also, plant-based diets deliver the necessary protein, fats, carbohydrates, vitamins, and minerals to our bodies to ensure optimal health. You can visit a nutrition bootcamp at the nearest wellness center to make the right dietary choices.

“A Mediterranean diet has a foundation of plant-based foods, and it focuses on avoiding unhealthy fats and sugars.”

Variety in Vegetarian Diets

Deciding to adopt a vegetarian diet does not mean that you will suffer from a lack of variety. Once you enter and explore the world of plant-based foods, you will be amazed by the tastes and flavors you never knew existed.

  • Vegetarian diets mostly include plant-based nutrition, but also eggs and dairy foods. Meats, poultry, fish, and seafood are not part of a strict vegetarian diet.
  • Vegan diets exclude all animal products from your menu. In fact, a vegan diet is a strictly plant-based diet.
  • Raw diets are also strictly plant-based and prohibit heating at temperatures above 115 degrees F.

Actionable Ways to Jump Start a Plant-Based Diet

If you are ready to start a detox bootcamp, follow these tips to get started:

Eat Plenty of Vegetables

At least half of your plate should contain vegetables in every meal to insure that you are getting the proper nutrients. Vegetables make for great snack when paired with hummus dip or mango salsa.

Adjust Your Meat Mindset

Society has programmed us to think that meat is the centerpiece of every meal. We do not need meat to feed our bodies a well rounded, nutritious diet. In fact, quite the opposite.

Eat Healthy Fats

The fats found in olive oil, olives, nuts, seeds, and avocados contain heart-healthy nutrition. Therefore, these foods are great choices for a balanced, plant-based diet.

“Include healthy fats in a balanced, plant-based diet.”

Get Your Greens

colorful vegetables on a wooden table

Include a variety of green leafy vegetables with each meal. Kale, collards, Swiss chard, spinach, and a variety of other greens are a great source of protein and other important nutrients.

Also, eat greens raw, steamed, grilled, braised, or sauteed to enhance their flavor.

Salad is the Staple

Start with an overflowing bowl of greens such as romaine, spinach, and red leafy greens. The best wellness center will approve adding other vegetables, fresh herbs, beans, peas, seeds, or tempeh. Salad is the staple and proteins are added on. Finish with an avocado vinaigrette.

Sweet Fruits are Great Desserts

When a sugar craving strikes, grab a ripe, juicy orange, a refreshing piece of watermelon, or a crisp green apple. Blend up fruits with a spoonful of honey and ice for a delicious smoothie. Rely on natural sugars to curb cravings.

Simple Plant-Based Recipes

The best way to avoid eventual reliance on prescription medications is to focus on a healthy Food RX. Over time, preparing and eating plant-based meals will become routine for you. In the meanwhile, here are some simple recipes to get you started.

“When a sugar craving strikes, grab a ripe and fresh fruit for dessert.”

Breakfast:

Minty Morning Green Smoothie

Avocado smoothie in a glass dressed with mint leaves

Ingredients

  • ½ avocado
  • One cup of baby spinach
  • 1 tbsp of mint
  • A banana
  • ½ zucchini
  • ½ lemon juice
  • 1 tbsp of agave nectar

Blend all of them until they’re smooth.

Orange Twist

Ingredients:

  • 2 bananas ripe
  • One tangerine small
  • 1 and ½ inch of ginger
  • 1 tsp of Tumeric
  • ½ zucchini
  • 1 cup of frozen ice
  • 1 tbsp of agave nectar

Process:

Blend all the ingredients until smooth.

Heart- Beet Smoothie

Ingredient:

  • One cup raw beet, chopped
  • 1 cup whole strawberries
  • An orange, peeled and deseeded
  • A banana, peeled
  • 3 cups fresh baby spinach
  • 8 ounces of water

Process:

Blend until smooth

Lunch

“Look After Yourself” Kale Wraps

Ingredients:

  • 1 or 2 really large kale leaves
  • ½ large ripe avocado
  • 1 large handful of parsley
  • 1 large garlic clove
  • ½ lemon (juiced)
  • Half a bell pepper
  • 4 cherry tomatoes
  • 1 small raw beetroot

Process:

Scoop out the avocado flesh and blend in a thin jug with the lemon juice, garlic & parsley – using a hand blender. Then, scrub and grate your beetroot. Slice bell pepper and tomatoes. Stretch out your kale leaves and fill with the avocado mix, beetroot, and tomatoes, wrapping tightly before eating just like a burrito wrap in the lunch.

Dinner

Kale salad with a wooden spatula

Weekend Glow Kale Salad

Yield: 4 servings

Ingredients:

•1/2 large head of kale (about 4-6 cups)

•1 cup finely chopped red onion

•1/2 red bell pepper

•1/2-3/4 cup chopped carrot (2 small carrots)

•1 English cucumber (2 cups chopped halves)

•1 avocado, chopped

•1 & 1/4 cup chopped grape tomatoes (or other variety)

•1/2 cup mixed raisins

•1/4 cup hemp seed

•1/3 cup chopped

• Your desired fresh or dried herbs

Process:

1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top.

2. Tear the leaves off of the kale and rip into bite-sized pieces. Now, wash and dry kale leaves.

3. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined.

4. Place in the fridge to ‘marinate’ for 10-15 minutes. Serves

5. Keeps in fridge in a sealed container for 1 day.

Other quick and easy dinner ideas are:

  • Vegetable kabobs with grilled tofu and a spinach/quinoa salad.
  • Vegetarian chili served with a spinach-orzo salad.

Dessert:

Blueberry Lemon Coconut Protein Balls

Ingredients:

  • 1 tablespoon flaxseed
  • 1/2 cup unsweetened shredded coconut flakes, plus extra for coating
  • 1/2 cup blueberries
  • 4 Medjool dates, pitted
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest, plus extra for coating
  • 1 vanilla bean
  • A pinch of sea salt

Process:

Blend in a food processor. Then, roll into bite-sized balls and chill for 4-6 hours.

Plant-based diets are the most recommend eating plans in response to health complaints. So, choose these recipes to make your food healthier.

Visit Cardiologist Houston, Dr. Montgomery at Our Wellness Center to Discuss the Benefits of a Plant-Based Diet

Montgomery Heart & Wellness helps to maintain a plant-based diet. We offer nutritional boot camps, food support programs, and superior nutrition to help you stay in perfect health.

So, call us at 713-599-1144 to schedule an appointment at our wellness center. Our doctors and nutritionists will be happy to help you in the right direction.

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Why Is a Plant-Based Diet Good for You and How It Works Best to Support Your Health/ Montgomery Heart & Wellness – Houston, TX

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Montgomery Heart & Wellness Website Refund Policy

If you desire a refund for a product from Montgomery Heart & Wellness, you can return the unused and unopened product and receive credit for the amount you were charged for that product. You can use this credit for any product or service we offer. We do not give monetary refunds.

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