Healthy Village

Becoming healthy is not usually a priority during the holiday season. But many of our friends and loved ones can use a little help getting motivated to take care of themselves.

Show how much you care by nudging their nutritious eating or exercise plans.

Here are 10 healthy gift ideas:

1. Yoga mat and DVD

Love yoga? Spread the word about this great beginners' exercise plan.

2. Healthy cookbook

Nutritious eating is easy and fun with the right cookbook. Encourage the chef in your life to cook healthy delicious meals.

3. Itunes Giftcard

For the Ipod lover who needs a boost to exercise, get them an Itunes gift card so they can load their Ipod with upbeat songs for longer workouts.

4. Hot Workout Outfit

Know someone who's been working out? Show them you've noticed and encourage them with new exercise clothes.

5. Environmentally Friendly Water Bottle

Plastic water bottles are so passe. Get the exercise enthusiast in your life a new BPH free water bottle. Some cool designs at mysigg.com/.

6. Massage Gift Certificate

Massage is a healthy reward and can help detox sore muscles. Who wouldn't love a little pampering?

7. Pedometer

Walking is the best beginner's exercise plan. Provide a little incentive by making it easier to track those walking workouts.

8. Vegetable Steamer

Steamed vegetables are healthier and retain more vitamins and minerals than any other cooking method.

9. Gourmet Teas

There are teas for everything from boosting metabolism to inducing sleep. Compile a sample of anti-oxidant rich teas in a festive basket for a lovely thoughtful gift.

10. Your Time

Is your exerciser wanna be pressed for time? If he or she has small children, why not draw up some cute certificates for babysitting that he or she can cash in? Offering to take care of the kids for an hour or two can mean the difference between fitting in exercise and going without.

It has been about 2 years since I adopted a plant based diet. Here are some of the benefits and why I'm thankful.

1. I lost 30 pounds and kept it off.

2. I have more energy.

3. My skin is clearer and more radiant.

4. I decreased dramatically the prescription medication I take for rheumatoid arthritis.

5. I discovered delicious and simple vegan recipes like these www.lose-weight-for-life.com/easy-vegan-recipes.html.

6. I feel better about helping the earth with my food choices. Here's why www.lose-weight-for-life.com/healthy-planet-diet.html.

7. I fit in my skinny jeans.

8. I get colds and flu almost never.

9. I don't have to count calories or obsess about how much I eat.

10. I love animals and now I can say my food choices do not contribute to animal suffering.

Have you adopted a plant based diet? Or at least made an effort to consume less meat? What are you thankful for?

Nature's way of steering us toward nutritious eating is all about color. Follow her palette and you will lose weight for life. Becoming healthy isn't about complicated diets...just listen to your instincts and eat as many colors as you can every day.

Here are some examples of healthy diet foods and the colors to guide you:

Red

Delicious red tomatoes, flavorful beets, sweet rasberries, and crunchy apples are just a few examples of vibrant red foods.

Green

Probably the easiest example is green. Some of the most nutritious vegetables are green: broccoli, romaine lettuce, chard, spinach, avocados, and brussel sprouts.

Pink

Starting your day with half of a pink grapefruit is a proven lose weight strategy. The vitamin C and antioxidants help prevent cancer too.

Purple

"Red" cabbage is really a deep purple vegetable packed with flavanoids and other anti-cancer properties.  And we've heard a lot about the health benefits of blueberries and purple grapes - perfect low calorie vegan snacks.

Orange

Favorite healthy orange foods include carrots, sweet potatoes, yams, and of course oranges. Eat at least one of those every day and you'll be reaping the benefits of nutritious eating.

Yellow

The most nutritious yellow foods include bananas, squash, yellow peppers, and pineapple. Looking for a healthy drink? Make your own lemonade sweetened with Stevia.

White

Yup even white nutritious foods exist. How about cauliflower, jicama, white mushrooms, and onions.

You get the idea. Eat a variety of colorful fruits and vegetables every day and you'll be well on your way to becoming healthy and slim.

Want to learn more about how a plant based diet means permanent weight loss? Visit www.lose-weight-for-life.com/diet-to-lose-weight.html.

Permanent weight loss means eating plenty of the most nutritious foods. Healthy diet foods will curb your hunger and give you energy for exercise and other pursuits.

Here are 5 foods to make a regular part of your nutritious eating plan:

1. Nuts

Nuts have a bad reputation in many diets to lose weight because they are relatively high in fat and high in calories. But the truth is a handful of nuts goes a long way toward banishing hunger and the healthy fats they contain are too beneficial to pass up. Choose walnuts for Omega 3s or almonds for vitamin E.

2. Whole wheat pasta

Pasta was vilified in the Atkins Diet and other popular low carb eating plans as a low quality carb that spikes blood sugar and exacerbates cravings. For traditional white pasta, those claims are true. But pasta made from whole grains can be a healthy vegan source of protein and fiber.

Whole wheat pasta has a nutty taste and stands up well to vegetable dishes. This easy vegan recipe for Pasta with Vegetables will convince you it's delicious: www.lose-weight-for-life.com/easy-organic-pasta.html.

3. Grapefruit

There's something about grapefruit that speeds weight loss. I'm not advocating eating only grapefruit or anything radical, but starting your morning with half a grapefruit has its pluses.

A 2007 study by the University of California at San Diego found conclusive proof that participants who consumed half a grapefruit twice a day before meals lost significantly more weight than the control group who did not eat grapefruit.

4. Melon

Cataloupe, honeydew, watermelon - all are great weight loss foods because they are very low in calories and satisfy our cravings for something sweet. Becoming healthy is all about discovering foods that provide energy and nutrients. 

Melon has a high water content so it fills you up for very few calories. Now that most grocery stores sell cut up melon, there are no excuses to avoid this healthy vegan snack.

5. Hummus

Hummus is a mid-eastern food made from chickpeas or garbonzo beans, spices, and tahini. It's available in prepackaged form in the deli section of most grocery stores, or it's easy to make yourself. Read labels carefully to find hummus with natural ingredients.

Hummus is an excellent vegan source of protein and fiber. Dip raw vegetables or spread it on healthy crackers or whole grain flatbread for a tasty snack.

What are your favorite healthy diet foods? Share them in the comments below.

Vegan benefits are too numerous for one blog post, but here are the top 10 reasons to adopt a vegan diet.

1. Live longer

A recent study by Loma Linda University concluded that vegans live an average of 15 years longer than meat-eaters.

2. Lose weight for life

Vegans lose weight more easily and keep the weight off longer. A plant based diet is naturally low in calories, high in fiber, and nutritionallly dense. A vegan diet is best for permanent weight loss because it fills you up with more voluminous food that is low calorie.

3. Stay healthier

With all the worries about H1N1 flu and other nasty diseases, it's no wonder more doctors are recommending a healthy vegan diet based on plenty of the most nutritious vegetables and fruits.

There is no substitute for eating the most nutritious foods to supercharge your immune system. Supplements cannot duplicate nature's unique combination of micro nutrients found in fresh fruits and vegetables.

4. Save your heart

Heart disease is still the number one killer in the United States. The typical American diet that includes meat, dairy, and eggs is largely to blame.

How about this for sobering statistics: the average American male eating a meat-based diet has a 50 percent chance of dying from heart disease. His risk drops to 15 percent if he cuts out meat; it goes to 4 percent if he cuts out meat, dairy and eggs.

5. Improve your odds of avoiding cancer

According to The National Cancer Institute, women who eat meat every day are nearly four times more likely to get breast cancer than those who don't.

Scientists are convinced that people who follow a vegan diet have immune systems that are more effective in killing off tumor cells than meat eaters'. Studies have also found a plant-based diet helps protect against prostate, colon and skin cancers.

6. Detox naturally

Vegan sources of food provide more fiber and other phytonutrients that naturally purify our bodies of toxins and chemicals that we come in contact with every day. Meat, dairy, and eggs contain hormones and additives that can build up and wreak havoc on our cells as we age.

7. Avoid animal suffering

A vegan diet means no animal suffering. Wouldn't it be gratifying to finish every meal and know that you did not contribute to the inhumane treatment of farm animals?

8. Your meals will be delicious and colorful

There is a huge variety of nutritious plant based foods and ways to cook them. For some simple vegan recipes check out this link: www.lose-weight-for-life.com/easy-vegan-recipes.html. And instead of the brown and grey hues of meat, fill your plate with the vibrant colors of fresh vegetables and fruit.

9. Save your bones

The most common question I get about a vegan diet is how I get my protein. While protein is important, the truth is the average meat-eating American gets too much protein and that is a major cause of bone loss.

The average bone loss for a vegan woman at age 65 is 12 percent; for non-vegetarian women, it's 36 percent. The reason? Excess protein. The average meat-eating American woman eats 144 percent over the recommended daily allowance; the average man eats 175 percent of the RDA.

10. Save the earth

Did you know you could do more to avoid pollution by giving up meat than by giving up your car? Raising animals for food is one of the major causes of greenhouse gas emissions, loss of rainforests, water contamination, and overuse of toxic pesticides and chemicals.

Adopt a healthy vegan diet and keep the earth green for our kids!

I could go on, but you get the idea. Learn to love the most nutritious foods - plants.

Are you ready to adopt a vegan diet but don't know where to start? Do you wish there was a step by step plan? Well there is!

Check out this 7 day Ecourse. Delivered to your email box over 7 days, it will teach you what to buy (including a grocery list), how to prepare it, what to snack on, and even how to eat out. www.lose-weight-for-life.com/vegan-diet-ecourse.html.

Can you name the most nutritious vegetables that begin with the letter "C"? Do you know why they should be part of your nutritious eating plan to lose pounds for life?

Check out these delicious "C" vegetables and make them a regular part of your vegan lifestyle.

Here are links to the first two parts of our series on the most nutritious "A" blog.lose-weight-for-life.com/blog/healthy-village/0/0/most-nutritious-vegetables-that-begin-with-a and "B" vegetables, blog.lose-weight-for-life.com/blog/healthy-village/0/0/most-nutritious-vegetables-that-begin-with-b.

Collards

Collards, also called collard greens, are among the most nutritious vegetables. They have received an undeserved bad reputation because of the traditional way of cooking them in bacon grease. Obviously if you are on the quest to lose weight for life, you don't have bacon grease or any animal fats in your house.

Collards are grouped with the most nutritious foods because they contain high levels of beta-carotene, vitamin C, calcium, and fiber.

To cook them, sautee in a little olive oil and garlic. You won't miss the bacon grease!

Cauliflower

Cauliflower is one of the cruciferous vegetables. It lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli and kale because the leaves of the plant shield the florets from the sun as they grow.

Like the other cruciferous vegetables, cauliflower contains a phytochemical, called indoles, which may stimulate enzymes that block cancer growth. Cauliflower also has a unique combination of vitamins like A, B complex, and C that make it a detox agent for the blood and liver.  So purify your body, supercharge your immune system, and lose weight with cauliflower.

Carrots

We've all heard that carrots are beneficial for eyesight. The same form of Vitamin A and beta-carotene is also a powerful anti-oxidant that fights cancer. Carrots have lots of fiber.

Carrots also contain another anti-oxident called alpha-carotene. One study concluded that men who consume high amounts of alpha carotene have a lower incidence lung cancer.

Raw carrots are a portable, healthy snack. But cooking carrots actually increases the nutritional benefits by making the beta-carotene easier for our bodies to assimilate. Try lightly steaming the carrots with a little orange juice and brown sugar for a healthy treat.

Becoming healthy and losing weight permanently is all about exploring the most nutritious foods. A good place to start is to make these "C" vegetables a regular part of your nutritious eating plan.

Losing weight permanently to improve your health is serious business. But that doesn't mean we can't have a little fun every now and then. Some "healthy diet foods" and "healthy food tips" are so ludicrous they make us laugh. Here are 5 of my favorites:

1. Celery has negative calories

While fresh raw vegetables are among the most nutritious foods you can eat, no food will burn more calories eating it than not eating it.

2. Anything you eat after 10pm turns to fat

Late night snacking has a deservedly bad reputation because usually what we're eating isn't contributing to our health or weight loss goals. Let's face it - how many times do you eat salad or steamed vegetables while watching "Survivor"?

Eating late at night can interfere with restful sleep, so try not to make it a habit. Eat a healthy dinner, brush your teeth, and resist the ice cream and chips later on.

3. All carbs are bad

Sure you should minimize sugar in all its forms and processed white flour. But DO eat lots of fresh fruits, vegetables, and whole grains if you want to lose weight for life.

Have you read The China Study by Dr. T. Colin Campbell? His groundbreaking work provides the most comprehensive study ever that a plant based diet plan is best for health and permanent weight loss - and of course plants have lots of carbs!

4. Desserts with fruit are healthy

How many times have you justified apple pie or peach cobler or strawberry cake as healthy because they contain fruit? Sorry - the fat and sugar will more than cancel out any benefit from the fruit.

Want some healthy vegan dessert ideas? Check out this page www.lose-weight-for-life.com/vegan-dessert-recipes.html.

5. You can eat whatever you want after a hard workout

My gym happens to be a couple of doors down from a Starbucks. It's amazing how many people I see indulging in lattes with whipped cream or muffins after their workouts. A recent survey confirmed that many people think they can justify "rewarding" themselves with sugary or fatty foods after a tough workout.

What are your favorite diet myths?

I am a big believer in healthy vegan snacks. Feeling a little lazy today, I thought I would share a few nibbles that are a staple of my vegan lifestyle. The best way for me to manage diet diasasters is to never get too hungry - which means I snack often.

I'd also like to hear from you about your favorite vegan snacks, and even easy vegan recipes that keep you on track for nutritious eating.

Here are my favorite vegan snacks:

1. Clif Bars - These are more of a mini meal replacement than a snack since they are filling and so chewy they take a long time to eat. They have protein, but are a little high in sugar, so don't have too many. But if I'm playing golf or out for a long hike, Clif Bars are the best. They don't melt or freeze, so you can even keep them in car or purse for emergencies.

2. Hummus - Dipping celery and carrot sticks or healthy whole grain crackers into some hummus is how I satisfy my cravings for something crunchy.

3. Cereal and light soy milk - I love Barbara's Bakery Oat Squares and Kashi Nuggets with a little light soy milk and even some berries if I'm not feeling too lazy. Better than cookies when the sweet tooth fairy strikes.

4. Green tea - OK so green tea is not a food per se, but often a cup of decaf green tea with some Stevia and light soy milk is all I need to keep me going until dinner.

5. A handful of nuts - My favorite is the mixed nuts that come from Costco, but any healthy nuts like walnuts or almonds will do. Just a handful is enough to really banish hunger. And nuts have healthy fats like Omega 3s that are great for your heart!

6. An apple - I never used to like apples, but now I am a convert. They are crunchy and sweet, and I can't help but feel apples help with becoming healthy. I guess it's that old saying about an apple a day...

So now it's your turn. What are your favorite healthy vegan snacks? Got easy vegan snack recipes? Share them in the comments below.

Did you know there are vegan sources of Omega 3 fatty acids? If you have chosen to lose weight for life with a plant based diet, be sure to consume adequate plant sources of beneficial fats for optimum health.

Studies have confirmed that nutritious eating should include adequate omega 3s to protect against heart disease, cancer, and strokes.

Most of the studies on the health benefits of Omega 3s have focused on fish and fish oil. However, fish can also have high levels of mercury, so more and more people are turning to plant sources.

Here are the top 5 vegan sources of Omega 3s:

1. Flaxseeds

Flax is the best plant source of omega 3 fatty acids because it contains large amounts of omega 3 fatty acids along with fiber and phytochemicals called lignans. Lignans are thought to have additional cancer-fighting properties, especially against breast cancer, ovarian cancer, and prostate cancer.

2. Canola Oil

Canola oil is another excellent source of Omega 3s and it's better for cooking than flax oil because flax oil breaks down at high temperatures.

3. Walnuts

In addition to Omega 3s, walnuts are an excellent plant source of protein, vitamin E, fiber, B vitamins, and magnesium. Nuts in general are high in calories, so moderation is the key.

4. Soy Oil

Soy oil also is a good vegan source of Omega 3s. Many people are allergic to soy, however, so add it to your diet slowly until you know if you can tolerate it.

5. Pumpkin Seeds

Pumpkin seeds are one of the most nutritious and flavorful seeds. They have a delicately sweet and chewy texture. Pumpkin seeds are a very good source of beta carotene, Omega 3s, vitamin K, minerals magnesium and manganese, zinc and copper.

Becoming vegan doesn't have to mean giving up the health benefits of Omega 3s.

Vegan snacks should be a regular part of your healthy weight loss plan. One of the benefits of a vegan lifestyle is the variety of low calorie vegan recipes, and that includes snacks.

Here are 5 of my favorites:

1. Nuts

Nuts have healthy fats and protein that you need to lose pounds for life. A handful of walnuts, almonds, or brazil nuts conquers hunger.

2. Vegan Black Bean Dip

This is the perfect healthy vegan snack recipe you can customize for any occasion. Great for parties, or just to curb those afternoon munchies with a high fiber snack. www.lose-weight-for-life.com/vegan-black-bean-dip.html.

3. Sweet Potato Chips

Healthy crunchy chips? What could be better? These are so easy to make even the kids can "help".  www.lose-weight-for-life.com/sweet-potato-chips.html.

4. Stuffed Celery with Bean Dip

This recipe for stuffed celery with chick pea and white kidney bean dip is a healthy and spicy vegan snack that is great for parties. www.lose-weight-for-life.com/stuffed-celery.html.

5. Vegan Lettuce Wraps

Vegan lettuce wraps are fun to eat and are a nutritious food that even kids will dig into. Who says becoming healthy has to be boring? www.lose-weight-for-life.com/vegan-lettuce-wraps.html.

Heatlhy diet foods and a vegan lifestyle go hand in hand - these vegan snacks are just the start!

Permanent weight loss is about abundance  not deprivation. To lose weight for life without hunger eat generous amounts of the most nutritious foods every day. Becoming healthy means making nutritious eating the goal.

You will lose pounds for life when you fill your body with the nutrient dense foods it craves. Here are 10 healthy diet foods that you might not think of:

1. Nuts

Walnuts, almonds, macadamia nuts - all have healthy fats you need to lose weight and help prevent heart disease. Eat small handfulls as snacks to curb afternoon hunger, or add to salads and stir-fries. 

2. Cinnamon

Who knew spices were more than just tasty condiments? This antioxidant-rich seasoning  prevents blood sugar spikes and crashes. Studies show that a half-teaspoon a day lowers blood sugar and cholesterol in people with type 2 diabetes. Add to your morning oatmeal or sprinkle in coffee for a no-calorie flavor boost.

3. Berries

Strawberries, blueberries, cranberries, every type of berry has its own unique combination of healthy anti-oxidants, vitamins, and minerals. Berries are a low calorie dessert that satisfies your sweet tooth with fiber and your eyes with vibrant color.

4. Broccoli

OK you're tired of hearing how healthy broccoli is. Broccoli is one of the original superfoods - loaded with cancer-preventing phytonutrients and fiber. If you are convinced you don't like broccoli, try this simple vegan recipe for Creamed Lemony Broccoli www.lose-weight-for-life.com/creamed-lemony-broccoli.html.

5. Olive Oil

We've been hearing a lot about Omega-3 fatty acids and the Mediterranean Diet and how beneficial they are for your heart. One of the keys is thought to be olive oil used in salads and cooking. Ditch the butter and other vegetable oils in favor of high quality extra virgen olive oil for healthy weight loss and vibrant health.

6. Grapefruit

A study by the University of California at San Diego found that people who consumed half a grapefruit twice a day lost a pound a week without changing anything else about their diet or exercise habits as compared to a control group. Grapefruit is of course high in vitamin C and other immune-boosting compounds. Start your day with half a grapefruit and you will lose pounds for life.

7. Quinoa

Quinoa (pronounced KEEN-WA) has the highest nutritional profile of all grains. It contains high levels of dietary fiber and B Vitamins and has all 8 essential amino acids. Quinoa is clearly one of the "good carbs" that will burn slow and provide lasting energy, keeping hunger at bay. It's also high in zinc, potassium, calcium and Vitamin E and has been shown to strengthen the kidney and heart.

8. Sweet Potatoes

Potatoes get a bad rap by dieters, but the truth is sweet potatoes have complex carbohydrates and are so high in nutrients that they deserve a place at every table.  They have generous levels of vitamin A, fiber, vitamin C, and special blend of anti-oxidants. Plus they are sweet!

9. Green Tea

The health benefits of green tea are not yet proven by rigorous scientifc studies, but there is no doubt it contains unique healthy anti-oxidants that my hold the key to preventing a variety of diseases. While it's unlikely loading up on green tea will result in quick weight loss, there is some evidence that it can help. There are so many reasons to drink green tea that it's worth making it part of your daily routine.

10. Romaine Lettuce

Romaine lettuce is truly one of the diet superfoods. It has very few calories but is high in fiber, vitamins K, A, and C. Salads made with romain lettuce should be a staple for everyone trying to lose pounds for life. The phytonutrients and fiber will keep you young and slim.

What are your favorite nutritious foods?

Can you name the most nutritious vegetables that begin with the letter "B"? Do you know why they should be part of your nutritious eating plan to lose weight for life?

Check out these delicious "B" vegetables and make them a regular part of your vegan lifestyle.

Broccoli

You're probably aware that broccoli is one of the most nutritious vegetables out there.  According to the USDA's nutrient database, broccoli has more vitamin C than an orange and as much calcium as a glass of milk.

One medium spear has three times more fiber than a slice of wheat bran bread. Broccoli is also one of the richest sources of vitamin A in the produce section.

But perhaps the most unique benefit of broccoli is its potent cancer-fighting components. Studies have shown that broccoli prevents cancer, but also that it can slow and even shrink tumors in participants who already have cancer.

If you are looking for a different healthy preparation for broccoli, check out this recipe for Creamed Lemony Broccoli www.lose-weight-for-life.com/creamed-lemony-broccoli.html.

Beets

Maybe you remember grimacing about beets as a child, but it's time to take a second taste of this most nutritious vegetable. Beets have no fat, are high in fiber, and contain lots of vitamins A, C, and niacin.

Beets contain folic acid which is necessary for the production and maintenance of new cells and has been associated with a healthy heart. The cell benefits are especially important for pregnant woman or anyone undergoing physical healing.

Studies have also shown that beets help in preventing cancer, particularly colon cancer. Beets contain a compound known as betaine that has been shown to reduce inflammation in joints, bones, the throat and blood vessels by 20 percent. This helps those suffering from things such as arthritis and asthma.

Brussels Sprouts

Unlike most vegetables, brussels sprouts have significant levels of protein. Although the protein is incomplete -- it doesn't provide the full spectrum of essential amino acids -- it can be made complete by consuming whole grains. So brussels sprouts are a smart part of a healthy vegan lifestyle.

Brussels sprouts are loaded with vitamin A, calcium, folic acid, and, potassium. They are member of the cabbage family, which also makes them high in fiber. They contain a unique combination of anti-oxidants and vitamin C that have been shown to fight many types of cancer.

Brussels sprouts are easy to prepare. Just soak them in warm water. Remove and cut an "X" in the base so the core will cook evenly. Boil and/or steam until tender.

Nutritious eating and permanent weight loss is all about abundance not deprivation. Load up on these healthy "B" vegetables to lose pounds for life.

Some of the most nutritious vegetables for healthy weight loss begin with the letter "A".

Here are a few that you should make part of your nutritious eating plan. After all, to lose pounds for life you need variety and plenty of vegan sources of vitamins and minerals.

Artichokes

Artichokes are high fiber and an excellent source of magnesium and the trace mineral chromium. They also contain decent levels of vitamin C, folic acid, biotin, and the trace mineral manganese.

Studies indicate artichokes can help lower "bad" cholesterol due to a naturally occurring plant chemical in the leaves called cynarin.  One study found a decrease in LDL cholesterol of 18.5% for the group that received the cynarin extract.

Another trial demonstrated relief of symptoms of irritable bowel syndrome for the group of patients eating artichokes as compared to a control group.

To prepare an artichoke, cut off the thorny tips, slice about a half inch off the stem, cut in half, and steam. Peel off the leaves one at a time and dip into a little olive oil and balsamic vinegar.

Asparagus

Asparagus is a member of the lily family along with leeks, garlic, and onion. Asparagus has no fat, does not contain cholesterol and is low in sodium. Asparagus is packed with nutrients like folic acid, potassium, fiber, and vitamins B6, A, and C.

A few of the more unique health benefits of asparagus include helping reducing arthritis symptoms due to its anti-inflammatory properties, cleansing the blood of waste material because it contains an amino acid called asparagine, and preventing cancer as a result of an an anti-oxidant glutathione.

Asparagus is very easy to prepare and eat. Just slice off the tough bottoms and lightly steam. Serve with a little sea salt for a tasty side dish. Asparagus can also be grilled. Just brush with a little olive oil and garlic.

Avocados

OK so avocados are technically a fruit. They are one of the most nutritious foods you can eat. Avocados contain oleic acid, one of the "good fats" that has been found to lower cholesterol, prevent breast cancer, and prevent prostate cancer.

Avocados are also good for your heart because they contain generous levels of potassium and folate. Several studies have demonstrated that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease and stroke.

Avocados are a staple of a vegan lifestyle. They are incredibly versatile, and add "creaminess" to all kinds of dishes. As an example, check out this recipe for Avocado Breakfast Burritos www.lose-weight-for-life.com/avocado-breakfast-burritos.html.

Here's a link to 5 scrumptious sandwiches featuring avocados vegetarian-recipes.suite101.com/article.cfm/top_5_vegetarian_sandwiches.

Becoming healthy and losing weight permanently is all about exploring the most nutritious foods. Start by making these "A" vegetables are regular part of your nutritious eating plan.

Are you tired of fad diets that result in low energy and boredom? Consider adopting a plant based, whole food diet. You'll eat a huge variety of the most nutritious foods and lose pounds for life.

Here are the Top 5 reasons becoming vegan leads to losing weight permanently:

1. No Hunger

Nutritious eating is all about abundance not deprivation. A diet that leaves you hungry is not sustainable. A healthy vegan diet is so low calorie that you can eat lots of food and still lose weight for life.

2. High Energy

Studies show that consuming the most nutritious fruits and vegetables every day results in high energy. Fruits and vegetables contain the highest concentrations of vitamins and minerals.  By giving your body more of what it craves. you'll be amazed how much energy you have for exercise and daily living.

3. Low Calorie Diet

Salads, stir-fries, soups, and brown rice bowls loaded with the most nutritious vegetables are staples of a healthy vegan diet. These dishes are naturally filling and low in calories.

Check out this website for low calorie vegan recipes www.lose-weight-for-life.com/easy-vegan-recipes.html. You'll see that simple vegan recipes are delicious!

4. High Fiber Diet

Nothing speeds weight loss like a high fiber diet. Fruits, vegetables, whole grains, brown rice, and beans are plant based diet staples that are all high fiber. Learn more about why a high fiber diet plan is best for permanent healthy weight loss here www.lose-weight-for-life.com/high-fiber-diet-plan.html.

5. Huge Variety

No one can stick to a diet plan for very long that doesn't allow for a variety of dishes, flavors, and colors. What is more colorful than the most nutritious fruits and vegetables?

Becoming vegan doesn't mean less food, and it doesn't mean only salads. If you are unsure what you would eat, check out these sample meal plans www.lose-weight-for-life.com/meal-plans.html.

In addition to permanent weight loss, a vegan lifestyle also includes helping the environment and making a personal stand against the inhumane treatment of farm animals. But those are topics for another blog post...

Becoming healthy and losing weight permanently mean eating a variety of fruits and vegetables. Often the most nutritious foods are the ones in season. Freshness means maximizing vitamins and minerals since the time from field to table is shorter.

So what are some of the most nutritious fruits available now? Here are my top 5:

1. Apples

The vast variety of apples is astounding. A medium apple is packed with 3 grams of fiber and has only 80 calories.

This portable fruit is an ideal crunchy snack to satisfy any sweet tooth. The high fiber content will keep you satisfied, and apples have unique cancer-fighting flavenoids.

2. Grapefruit

I start every morning with half a grapefruit. A study at the University of California San Diego found that participants who ate half a grapefruit before their meals 2 to 3 times per day lost an average of 1 to 2 pounds more per week without doing anything else.

Lose weight for life by eating grapefruit every day. Don’t skip grapefruit just because it’s too tart. Sprinkle on a little Stevia to take away the bite.

Even without the weight loss benefits, grapefruit is one of the most nutritious foods out there. It has vitamin C, vitamin A, and other healthy anti-oxidants .  Grapefruit’s high water and fiber content make it practically calorie neutral.

3. Apricots

Apricots have a unique combination of minerals that have been linked to the prevention and treatment of diseases like anemia, asthma, and bronchitis.

As you might suspect from their orangey color, apricots are high in vitamin A and beta-carotene. These anti-oxidants combined with the lycopene apricots contain help  prevent heart disease.

Dried apricots contain even higher concentrations of minerals. A few dried apricots can be a high energy snack to chase away those mid-afternoon doldrums. Just don't eat too many since they are high in calories. 

4. Oranges

Everyone knows oranges are loaded with vitamin C, but did you know it's the combination of flavenoids and fiber that make oranges a healthy diet food.

Other health benefits of oranges include reduction of inflammation in diseases like arthritis, and mitigation of cardiovascular disease.

5. Pomegranates

Pomegranates are one of the few plant sources of iron. Pomegranates and pomegranate juice have more healthy anti-oxidants than blueberries, green tea, and cranberry juice.

Why not try something a little unique - add some pomegranate seeds to salads for a tangy, colorful accent.

Enjoy the most nutritious fruits of the harvest season and reap the benefits of becoming healthy.

Our last blog post on how to lose pounds for life by giving up dairy was no doubt eye-opening to many. Here it is in case you missed it: blog.lose-weight-for-life.com/blog/healthy-village/0/0/lose-pounds-for-life-3-reasons-to-give-up-dairy.

I promised to help those of you willing to give up dairy or at least cut down on dairy with healthy food tips and even vegan dessert recipes. As a reminder, vegan sources of calcium include fortified grains, soy products, and even green leafy vegetables.

We've all heard that breakfast is the most important meal of the day. Nutritious eating begins with breakfast. So if you are accustomed to eating a healthy whole grain cereal, what do you put on it without dairy?

Three choices, each with their own unique flavor are grea substitutes: soy milk, rice milk, and almond milk. All are readily available in even mainstream grocery stores as more and more people are becoming vegan. Stay away from the formulas with added sugar, and you've got the perfect start to your day.

Are you finding it difficult to give up cheese? Experiment with tofu recipes that use a food processor or blender to create the same creamy sensation as cheese. Tofu is one of the most nutritious foods you can eat (as long as you don't have an allergy to soy of course).

Check out this vegan recipe for Tofu Eggplant "Parmigian": www.lose-weight-for-life.com/tofu-eggplant-parmigian.html. You'll be amazed how good it is without the cheese! Or how about Tofu Spinach Lasagna? www.lose-weight-for-life.com/tofu-spinach-lasagna.html.

So what about dessert? Do you have a difficult time visionalizing how a vegan dessert recipe with no eggs or dairy can possibly be tasty? Here are a few easy vegan dessert recipes to convince you: www.lose-weight-for-life.com/vegan-dessert-recipes.html. Many more are available at websites like vegweb.com and vegancoach.com, and savvyvegetarian.com.

A vegan lifestyle diet doesn't have to mean foregoing delicious food. Healthy vegan diet foods are easy to make.

Becoming healthy is one of the benefits of a vegan lifestyle. I get a lot of pushback when I explain that nutritious eating means giving up dairy.

Americans have been brainwashed for years by the American Dairy Association and other food lobbies into believing dairy is beneficial at any age.

Here are 3 reasons to consider ditching milk, cheese, and (horrors!) ice cream to lose weight for life and achieve vibrant health.

1. Solve Digestion Issues

It's a scientific fact that no other species drinks milk past infancy, and no other species drinks the milk of another species. Cows milk is formulated to nourish calves, who have 4 stomachs and gain hundreds of pounds in a few months. Is it surprising that many people immediately lose weight when they remove dairy from their diets?

According to the American Gastroenterological Association, cow’s milk is the number one cause of food allergies among infants and children.

Most people begin to produce less lactase, the enzyme that helps with the digestion of milk, when they are as young as 2 years old. This reduction can lead to lactose intolerance. Millions of Americans are lactose intolerant, a condition, which causes bloating, gas, cramps, vomiting, headaches, rashes, and asthma.

2. Improve Calcium Absorption

That's right - despite the bombardment of advertising to convince us "milk does a body good", overconsumption of protein from animal products including milk actually causes our bodies to excrete calcium and damages our bones.

Several studies support the harmful link between milk and osteoporosis. Although American women consume tremendous amounts of calcium, their rates of osteoporosis are among the highest in the world. Conversely, Chinese people consume half as much calcium (most of it from plant sources) and have very low incidence of the bone disease.

So how DO you get calcium? There are numerous plant sources of calcium like green vegetables, fortified whole grains, and soy foods. Check out this article and scroll down to the chart for a comprehensive list of plant-based calcium sources. www.vrg.org/journal/vj2005issue2/vj2005issue2bones.htm

3. Prevent Breast Cancer

October being breast cancer awareness month, study after study proves the link between consumption of dairy products and a high incidence of breast cancer.

The American Dietetic Association reports that breast cancer is most prevalent in countries where women consume high fat, animal based diets. In Asia, where milk consumption is extremely rare, breast cancer is almost unheard of.

But don't take my word for it. Here is an article from the Physicians Committee for Responsible Medicine web site that discusses even more health concerns about dairy products:

www.pcrm.org/health/veginfo/dairy.html

So what should you eat instead of dairy products? Come back tomorrow for a discussion of delicious substitutes for every dairy product imaginable. Yes there are even yummy vegan desserts!

Becoming healthy means enjoying what you've worked so hard to achieve. You've heard that lifestyle changes like regular exercise and eating the most nutritious foods will keep you healthy. But somehow life gets in the way, and you're too busy.

What good is all the money in the world if you are too sick to travel, spend quality time with your grandchildren, or enjoy your favorite hobbies? Maybe you are too occupied taking care of your family to take care of yourself....but do you want to burden them your ill health later on?

Here's your 5 Step Plan to Vibrant Health:

1. Eat More Fruits and Vegetables

You will lose pounds for life and have a better chance of avoiding chronic and killer diseases if you eat an abundance of the most nutritious fruits and vegetables. A high fiber diet will occur without effort if you strive to eat mostly plant based foods.

2. Exercise Every Day

Exercise doesn't have to be painful, you don't have to be athletic, and even 30 minutes a day will help. Just get moving. Find something you love, whether it's walking, yoga, or tennis and do it regularly. Better yet, do a variety of activities and you'll keep your muscles challenged.

Don't know how to start? Check out this post on the best beginners exercise plan: blog.lose-weight-for-life.com/blog/beginners-exercise-plan/0/0/the-best-beginners-exercise-plan.

3. Get Enough Sleep

Sleep is underappreciated and often ridiculed as laziness in our society. This is unfortunate and harmful. Studies have shown that people who consistently get inadequate sleep are 40% more likely to be obese. It sounds counterintuitive, but sleep is important to purify your body. You'll have more energy and make better healthy food choices if you are well rested.

4. Drink Plenty of Water

You've heard this one before too. Staying hydrated is critical for the proper functioning of every organ in your body. Often we are really thirsty when we think we're hungry. Get in the habit of carrying around an environmentally correct water bottle. You'll look cool and who knows you may have fewer mindless snacks if you're constantly sipping water instead.

5. Take Deep Breaths

Seriously. Unless you regularly practice yoga or meditation, you probably don't realize you're not breathing adequately. Deep, cleansing breaths, the kind where your lungs fully expand and contract, are amazing. There are even studies that show deep breathing leads to permanent weight loss.

Develop triggers to remind you to take deep breaths. Every time you hang up the phone, every time you're at a stop light, and definitely before you go to sleep at night are good examples.

Becoming healthy is all about lifestyle change. These 5 steps will help you achieve vibrant health.

What are the best healthy snacks to lose pounds for life?

Now that October has arrived, football games and Halloween parties are in full swing. You may be tempted to reach for the nachos, potato chips, and M&Ms.

Here are some healthy vegan snacks instead:

Sweet Potato Chips

Sweet potatoes are rich in betacarotene and vitamin C, both powerful anti-oxidants that work even better together to prevent cancer, regulate blood sugar levels, and boost immunity.

This is one of those low calorie vegan recipes that you'll turn to again and again - it's so easy, even your kids can "help" you.

www.lose-weight-for-life.com/sweet-potato-chips.html

Pumpkin Seeds

Who doesn't love toasted pumpkin seeds? Pumpkin seeds are one of the most nutritious foods you can eat since they are an excellent plant based source of Omega 3s.

Just mix 1 and 1/2 cups of pumpkin seeds with 2 tablespoons of olive oil or vegetable oil. Spread on a cookie sheet and bake in a 300 degree oven for about 30 minutes. Season with sea salt, or add your own signature by experimenting with seasonings like cayenne pepper, garlic salt, or cajun seasoning.

Apples

Crisp apples are at their best in fall. There are countless healthy vegan dessert recipes that feature apples. Apples are rich in vitamins, fiber, and phytonutrients that work together to make apples a potent weapon in the fight against disease.

I love this recipe for Apple Crisp that is egg and dairy-free: dairyfreecooking.about.com/od/dessertsbeverages/r/applecrisp.htm

Popcorn

Don't buy the prepackaged microwave popcorn...make your own! Becoming healthy means finding ways to makeover our old favorites into the best healthy snacks.

Just put some high quality popcorn kernels in a paper bag. Fold over the end and place it in the microwave. Cook on high about 3 minutes. Top with a little melted soy margarine and sea salt. You can even use less fat by spraying the popcorn lightly with water so the salt sticks. Add your creative seasonings like cayenne pepper, cinnamon, or garlic salt for a unique healthy snack.

What are your favorite healthy snacks for fall? Tell us about your favorites in the comments below.

Is permanent weight loss your goal? I hope you are striving to lose pounds for life, becoming healthy in the process. Quick weight loss plans just lead to weight regain and discouragement.

I try to provide helpful tips about losing weight permanently. (blog.lose-weight-for-life.com/blog/healthy-village/0/0/lose-weight-permanently-5-tips-to-lose-weight-for-life). I've explained how a plant based diet helped me drop pounds easily without hunger.

I've blogged about how to stop emotional eating, often the route cause of weight problems (blog.lose-weight-for-life.com/blog/emotional-eating/0/0/conquer-emotional-eating-10-strategies).

I've written about the benefits of regular exercise, and just this week discussed a Beginners Exercise Plan that almost anyone can do (blog.lose-weight-for-life.com/blog/healthy-village/0/0/the-best-beginners-exercise-plan).

But maybe you're one of those "keep it simple" people who needs to focus on one action item at a time. Maybe you get overwhelmed about lifestyle change and just need a one step plan to follow.

If I had to pick one priority for you it's this: eat the most nutritious foods you can all the time. Make smart choices every meal, every snack. Choose fresh fruits and vegetables, organic if possible. Whole grains. Healthy fats like those from nuts and seeds, avocados, and olive oil.

Feed your body the most nutritious fruits and the most nutritious vegetables and it will pay you back with abundant energy and permanent weight loss.

Sure you're trying to lose weight to look good. But ultimately it's about becoming healthy. Avoiding disease, controlling diabetes, high blood pressure, and cholesterol, and taking pressure off your joints.

A  natural healthy diet will enable you to enjoy vibrant health into advanced age. Eating the most nutriitious foods is more beneficial than than losing weight quickly with fad diets, supplements, or pills.

So instead of focusing on what you have to give up when you "go on a diet", think instead about eating healthy food.  Think abundance, not deprivation. The weight will drip off, and you will feel incredible.