You are what you eat and what you eat is what you are
Welcome to move with Connie, where the journey to a healthier, more vibrant life begins with the power of whole food plant-based nutrition. As someone who has experienced transformative benefits, not only in overall health but specifically in managing two “Chronic Diseases” – Endometriosis & Prolactinoma, I'm excited to share some insights into the importance of nutrition.
I’m not here to tell you that you shouldn’t eat animal products because, while I think the whole could benefit from giving it a go, I know that’s not the world’s current reality so I’m all for a “you do you” approach, provided you don’t eat like crap and then complain about the way you feel. I’m here to suggest that you could aim to incorporate lots of fresh and colourful fruits and vegetables into your diet and see for yourself how it improves your life.
In this blog post, we'll touch on the impact of inflammation, and my experience with switching to a whole-food, mostly organic plant-based lifestyle and the benefits of steering clear of ultra-processed foods.
Disclaimer, this is not medical advice, and obviously I am not a doctor. This is a recount of my own personal experience.
The Foundation of Whole Food Plant-Based Nutrition
At the core of my being, is a commitment to whole food plant-based living. This lifestyle is more than just a diet; it's a way of living, a philosophy centred around consuming minimally processed, organic, nutrient-dense foods derived from plants. From colourful fruits and vegetables to hearty nuts, grains and legumes, the choices we make at the grocery store can significantly impact our overall well-being (AND the well-being of the animals we share this land with).
One of the driving forces behind adopting a plant-based lifestyle was its remarkable effect on helping me to manage chronic symptoms I had been experiencing. In 2019 I was diagnosed with a prolactinoma (a tumour in the pituitary gland at the base of the brain) which was causing me all sorts of unwanted symptoms, among those symptoms was a huge inability to control my blood sugar levels, which were always dangerously low, especially after eating. Removing animal products and saturated fats from my diet played a huge role in me gaining more control over the ups and downs of this exceptionally annoying symptom. Having super low blood sugar makes you want to do nothing except sleep, and while I love sleep more than the next person, life is meant for living.
The abundance of antioxidants, vitamins, and minerals found in plant-based foods played a crucial role in reducing inflammation and enhancing my body's resilience.
A Quick Note On Inflammation
Inflammation, often dubbed the silent culprit behind various chronic conditions, is a key focus in the world of nutrition. Plant-based diets have been shown to possess anti-inflammatory properties, creating an internal environment that promotes healing rather than harm.
By incorporating a rainbow of fruits and vegetables into our daily meals, we equip our bodies with potent antioxidants that combat inflammation at its roots. It's not just about what we avoid, but about the vibrant, healing foods we invite onto our plates.
The Sweet Menace – Touching On Sugar's Impact
Sugar, a ubiquitous yet often underestimated component of our diets, can wreak havoc on our health. From contributing to inflammation to playing a role in hormonal imbalances, the effects of excessive sugar consumption are profound.
As a whole food plant-based enthusiast, I've witnessed firsthand the benefits of replacing refined sugars with natural sweeteners found in fruits and whole foods. This shift not only satisfies sweet cravings but also supports a stable and energized body. Reaching for a handful of berries or a juicy mango instead of a packet of biscuits will not only fill that sweet craving but it will also provide your body with nourishment, fruit is jam packed with not just the natural flavours and sweeteners, but it also provides the fibre that your body needs to process the natural sugars and keep your bowel functioning well.
Navigating the Pitfalls of Ultra-Processed Foods
In the modern world, convenience often comes at a cost, particularly in the realm of ultra-processed foods. Laden with preservatives, additives, and empty calories, these culinary culprits can contribute to inflammation and disrupt the delicate balance within our bodies.
Embracing a whole food lifestyle means saying goodbye to the hidden dangers of ultra-processed foods. Instead, we welcome the vitality of unprocessed, nutrient-rich options that fuel our bodies with the goodness they crave.
Choosing Organic: Nourishing Your Body and the Planet
In a world where food choices flourish, the decision to opt for organic goes beyond personal preference—it's a conscious commitment to both personal well-being and the health of our planet. Organic foods, cultivated without the use of synthetic pesticides, herbicides, or genetically modified organisms (GMOs), offer a multitude of benefits that resonate far beyond the dinner plate.
Organic farming practices prioritize the use of natural fertilizers and employ crop rotation strategies, contributing to soil fertility and biodiversity. By choosing organic, you not only reduce your exposure to potentially harmful chemicals but also enhance the nutrient profile of the foods you consume. Research suggests that organically grown produce contains higher levels of certain vitamins, minerals, and antioxidants, fostering optimal health and vitality.
Day On A Plate
Here's an example of a day's worth of meals focused on fresh, whole plant-based foods.
**Breakfast: Chocolate Smoothie with hidden greens**
Ingredients:
- 1 cup Baby Spinach
- 1 serving chocolate plant-based protein powder
- 5g Creatine
- 1 tablespoon ground flaxseeds
- 1 teaspoon macca powder
- 1 tablespoon chia seeds
- 1 cup coconut water
Instructions:
Blend all the ingredients until smooth. Pour into a glass and enjoy this nutrient-packed smoothie to kickstart your day.
**Mid-Morning Snack: Fresh Fruit Medley**
Ingredients:
- 1 cup mixed organic berries (strawberries, blueberries, raspberries)
- 1 kiwifruit, peeled and sliced
- 1 small handful of almonds or walnuts
Instructions:
Combine the fresh berries and kiwi in a bowl. Sprinkle with nuts for a satisfying and antioxidant-rich mid-morning snack.
**Lunch: konjac noodle & tofu bowl**
Ingredients:
- 1 serving konjac noodles
- 1/2 block tofu
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup avocado, diced
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
In a bowl, mix together cherry tomatoes, cucumber, red onion, and cilantro. Add lime juice, salt, and pepper. Top with diced avocado for a delicious and nutrient-dense lunch.
**Afternoon Snack: Hummus and Veggie Sticks**
Ingredients:
- 1/2 cup homemade or store-bought hummus
- Carrot sticks, cucumber slices, and capsicum strips for dipping
Instructions:
Enjoy a satisfying and protein-rich snack by dipping fresh veggie sticks into hummus.
**Dinner: Lentil and Vegetable Stir-Fry**
Ingredients:
- 1 cup cooked green lentils
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 zucchini, sliced
- 2 cloves garlic, minced
- 1 tablespoon tamari or soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
Instructions:
Stir-fry garlic and ginger in sesame oil. Add vegetables and cooked lentils. Pour in tamari or soy sauce, and sauté until vegetables are tender. Serve over brown rice or quinoa.
**Evening Snack: Fresh Fruit and Nut Bowl**
Ingredients:
- 1 cup diced watermelon
- 1 orange, segmented
- 1/4 cup raw cashews or almonds
Instructions:
Combine the diced watermelon, orange segments, and nuts in a bowl for a refreshing and nutrient-rich evening snack.
Remember to adapt portion sizes based on individual needs and consult with a healthcare professional or nutritionist for personalized advice. This day on a plate provides a variety of nutrients, fibre, protein and antioxidants from fresh, whole plant-based foods to support overall health and well-being.
Wrapping It Up
As we embark on this journey together, I want to celebrate the profound impact of whole food plant-based living on our health and well-being. From managing chronic conditions like Endometriosis to fostering overall vitality, the choices we make in the kitchen truly shape the narrative of our lives. Let’s continue to explore the transformative power of nutrition and movement and unlock the path to a healthier, more vibrant you.
