Healthy Eating Articles

Thess healthy eating articles are here to help you get on track with a balanced healthy eating plan, and showing you how to have fun while maintaining it.

Tryptophan Rich Foods For Getting To Sleep

Tryptophan Rich Foods For Getting To Sleep

Tryptophan rich foods can be helpful as a bedtime snack if you're having trouble getting to sleep because it triggers the neurotransmitters that help your brain's sleep cycle.

Tryptophan is a precursor to serotonin, which in turn is a precursor to melatonin.

Serotonin helps regulate mood and sleep.

It seems to be helpful for people who have mild trouble sleeping (http://www.ncbi.nlm.nih.gov/pubmed/6764927), although not for people with no trouble sleeping or more severe insomnia.

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Benefit Of Flaxseed

Benefit Of Flaxseed And Online Meal Plan Discount

The benefit of flaxseed comes mostly from its high omega-3 and fiber content, which are both things that are underrepresented in a standard diet.

Flax also has lots of minerals, like phosphorus and magnesium, and vitamins, especially folic acid thiamin.

Not only does flaxseed have a lot of nutrition, it works fantastically as a binder so I use it a lot in baking and veggie burgers to replace eggs.

One of my favorite things is to blend flax with cocoa powder, banana and water or almond milk to make a chocolate pudding.

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Heather's Peruvian Fruit-A-Thon

Heather's Peruvian Fruit-A-Thon

I love all the wonderful fruit they have in South America. So many varieties, and it's all so fresh and ripe. I think I may have been born on the wrong continent...

My favorite fruit is mango, and I ate lots while we were in Peru, but I also got to try lots of new ones and wanted to share the experience with you.

So this video is a compilation of clips from the three months we spent in various parts of southern Peru.

I had many happy days heading to the markets to visit my fruit ladies and pick out the best mangoes, and see what other goodness they had to show me.

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Being Honest With Myself - And Sharing With You

Being Honest With Myself - And Sharing With You

Well, today I have some serious news to share. It’s difficult for me to talk about, and difficult for me to share, but because you've all become such a big part of my life I want to try to explain.

You've all heard me talk about my husband Phil a lot, and he has his own site about organic gardening. We've had a wonderful 10 years together, but it’s time for us to go our separate ways.

It’s been a really difficult decision, and one that neither of us took lightly. It can be hard to be honest with yourself when you don't really want to admit something. In the end we've managed to both feel good about it and confident that it’s the right path.

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Meal Planning - FREE Webinar This Saturday!

Meal Planning - Free Webinar This Saturday

This Saturday, April 13th at 2pm ET I'll be doing a FREE LIVE webinar going through what you need to know to plan healthy balanced meals, and answering your questions!

In an ideal world, meal planning would be easy and intuitive. We do tend to make a bigger deal of planning meals than we need to sometimes.

Sometimes I get caught up in thinking more about what I should eat rather than what I want to eat. You don't want to force yourself to eat a big meal if you just don't want it, even if it's healthy.

Although for some people, it can be dangerous to only think about what you want to eat because cravings can cause misleading messages.

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Cooking Without Oil - And Knowing When It's Useful

Cooking Without Oil - And Knowing When It's Useful

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When I was getting into healthy eating, I started reducing the amount of oil I used in cooking as I realized that I really didn't need as much as what most recipes called for.

Then when Phil and I were traveling in Europe a couple of years ago, we spent 3 months moving from place to place every week and I started cooking without oil because I didn't want to carry a jar around with me.

I started to experiment with oil-free cooking techniques like water sauteeing, and learned that I should dry-toast spices before using them when there was no oil because the bitterness made my tongue go numb.

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Benefits Of Raw Food - And Why I Don't Eat All Raw

Benefits Of Raw Food - And Why I Don't Eat All Raw

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The benefits of raw food are pretty hard to dispute - they have tons of vitamins, minerals, antioxidants and enzymes, and probably a lot of other things we don't know about yet.

I get asked a lot why I don't eat 100% raw, since I have on my about page that Phil and I tried eating all raw for a month once but don't anymore. We still eat lots of fresh produce, but also cooked veggies, beans and whole grains.

There are a few reasons that I don't eat all raw, which I'll get into, but I do like to focus on always getting something raw or at least minimally cooked in every meal. It's good for the nutrients, and also just nice to have a little crunch in there.

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Vegan Protein Options And Challenges While Traveling

Vegan Protein Options

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Vegan protein options are normally easy to come by - beans and legumes, whole grains, nuts, seeds and even vegetables and fruit have all the protein you need to be healthy.

It's important to get a variety of different sources of protein, though, because they all have different levels of the essential amino acids. They also give you more variety in all the other nutrients you need.

You don't need to combine them in a single meal (your body will be able to put together amino acids from different foods as long as you eat them within 48 hours), but you do need to get those different foods.

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Lunchtime At Mandala Vegetarian Restaurant - Arequipa, Peru

Mandala Vegetarian Restaurant

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Although Peruvian cuisine seems a bit meat-centric at fist glance, there are so many amazing options for vegetarian dishes, and we've found lots of fantastic restaurants in every city we've been to.

The one trick is that you definitely have to specify if you don't eat dairy (and specifically say no milk, cheese, yogurt, etc) or eggs because many vegetarian dishes involve one or more of those foods.

In Arequipa, my favorite spot has been Manadala Vegetarian Restaurant. We've tried a few, and the food is good in all of them, but the staff at Mandala are so sweet that they make it special.

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What Do Vegans Eat? Just A Big Bowl Of Kale?

What Do Vegans Eat? Just A Big Bowl Of Kale?

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When you tell someone you're vegan, and that you don't eat any animal flesh or animal products (like milk, eggs or honey), do you get a funny look and then the question, 'well, what do vegans eat? Just salad?'

I get that a fair bit, and especially here in Peru. Everyone understands 'vegetariano', but when I tell them I also don't eat milk, cheese or eggs, they get a bit flustered.

I understand, especially when those foods are so much a part of cultural dishes. But at the same time, I find it funny that people often don't realize how much of what they eat are plant foods.

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"Honestly, it's only been a week of transitioning and I feel so fantastic." Bridget

About Heather

As a Holistic Nutritionist, I want to share how amazing you can feel on a whole foods plant-based diet, and to how to make simple, fast, incredibly delicious, nutritionally-balanced meals that leave you and your family satisfied and full of energy.

My goal is to empower you to make healthy meals, have success with your healthy weight loss plan, find balance in your body and your life. I hope to inspire you to see healthy eating as an exciting and abundant way of life.

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