Weight Loss

Winter is here and holiday treats are on their way in abundance. During this time, it is not uncommon to worry about the numbers on the bathroom scale gradually increasing. So, this season do not let your weakness for Christmas cookies and pumpkin pie get the better of you by following a few suggestions to help you stay healthy

• A vegetarian diet is the best place to start. By sticking to a vegetarian diet, you will avoid a lot of saturated fat and cholesterol.
  • Use vegetable broth instead of chicken or beef broth in your gravies and soups. Instead of turkey or ham, try a main dish of grilled seasoned tofu or a hearty vegetable stew. There are also turkey alternatives such as Tofurky and Un-Turkey. Our recipe section on the website has some great holiday recipes.
• Make a variety of vegetable side dishes. Think beyond steamed green beans and mashed potatoes and experiment with apple-beet salad, baked basil-eggplant, curried vegetables or sautéed butternut squash with shitake mushrooms.
• Be sure to include a raw salad. It will help fill your plate as well as your stomach and will aid in digestion. Make it festive by using a variety of greens and adding walnuts, cranberries and apples.
• Avoid white-flour rolls loaded with butter. Instead, make your own whole wheat rolls and top them with cranberry-orange relish.
• When dessert comes around, the important thing is portion control. Take less than your eyes want and eat slowly. Resist that second piece of Pecan Pie ala mode. It is okay to indulge a little so long as you do not go overboard. For dessert, try a lighter version of the classics – see our recipe page for ideas including No-Bake Pumpkin Pie, Tofu Cheesecake, and Apple-Apricot cobbler.
• Be sure to stay properly hydrated. Carbonated drinks, alcohol, and coffee all lead to dehydration so it is important to drink plenty of water or herbal tea to make up for the loss.
• Finally, do not forget about exercise. When you have a little free time, grab your water bottle and take a long walk, a bike ride or do some yoga.

It is up to you to maintain your health over the Christmas season. It is natural to gain a couple of pounds over the winter because your body is trying to preserve itself for the cooler temperatures ahead. Just as things in nature are hibernating, closing and going inside, your body does the same. But do not be a victim of holiday excess – stay active and check out Down To Earth’s website for great recipe ideas.

Many people are concerned about their intake of saturated fats from vegetarian foods such as nuts and seeds, coconuts, and avocados. While it is true that a high intake of saturated fat is linked to increased risk of heart disease and arteriosclerosis, it is important to understand that there is a difference between saturated fats from animal sources versus saturated fats from vegetable sources.

Vegetable fats are always a better choice than animal fats because they usually also contain poly and mono-unsaturated fats which help lower LDL (bad cholesterol). Fatty acid-rich vegetables also contain fiber and phytonutrients (nutrients only found in plants). Nuts and seeds are rich in protein as well as vitamins and minerals such as iron, magnesium, copper, zinc, selenium, phosphorous and potassium. They are also a good source of anti-oxidants. In general, including some fat in a meal helps a person to feel satiated and thereby avoid overeating. Best of all, because cholesterol is only found in animal products, plant-based foods contain absolutely no cholesterol.

Tropical oils such as Coconut and Palm oil have been used in natural medicine for healthy immune system, the thyroid, and the heart. Coconut oil also has been used to stabilize blood sugar levels and help prevent symptoms of hypoglycemia.

Avoiding excess amounts of any saturated fat is a good practice, but remember that some saturated fat is critical for maintaining health. Saturated fats from plant sources are a key component to a healthy lifestyle.

There are many diets on the market that turn people away from all fats because they are considered bad. But good fat is a necessary part of a healthy diet. Your body needs fat to maintain its vibrancy. Fat protects your body, keeps your cells properly functioning, and is critical for the absorption of many essential vitamins and minerals. The goal is to incorporate beneficial fats into your diet and eliminate the harmful fats. A low-fat vegetarian diet, rich in whole grains, fresh fruits and vegetables, is the perfect option for health and wellness.

Healthy fats come in the form of mono and poly-unsaturated fatty acids and can be found in a variety of organic, cold-pressed vegetable oils, and in foods like avocados, olives, and a variety of nuts and seeds. Harmful fats are found in most processed food, fried food, meat and eggs. By eliminating the sources of detrimental fats and instead using healthy fats, you are on your way to a healthier lifestyle.

There is little shock in the fact that America has become a “fast food culture.” The abundance of fast food restaurants across the nation is leading many people to clogged arteries and added pounds. So, while fast food restaurants can not be blamed for the whole obese epidemic in the United States today, they certainly can take responsibility for being a big part of the problem.

The cheap price and convenience of fast food makes it difficult to avoid, and their “kid-friendly” advertising insures that youngsters become devoted customers at an early age. According to an article by Jeffrey Zurlinden, about 96 percent of American school-aged children recognize Ronald McDonald, second only to Santa Claus. Equally alarming is the fact that almost every American child eats at a McDonald's® at least once a month.

It is easy to say, “Stop eating fast food,” but to those who have gotten into the habit of eating fast food regularly, it is easier to say than do. Below are a few suggestions for making the transition easier:

The key to success is to PLAN AHEAD. If you know you are going to be out for the day, bring snacks like fresh or dried fruits, carrots and celery, nuts, and whole grain crackers to hold you over until you can get home for a real meal. If you need more than a snack, pack a sandwich of lettuce, tomato, sprouts, avocado, cucumber and cream cheese on sprouted bread. Play around with different combinations of the above, add tofu for some extra protein, and sprinkle with olive oil and vinegar if cream cheese is too heavy. For an even easier sandwich, make a peanut butter n’ jelly with quality peanut butter (the ingredients should be nothing more than peanuts and salt) and naturally sweetened jelly (NO refined sugar) on whole wheat or sprouted wheat bread. Everything should of course be organic whenever possible. Bring your own water bottle and drink lots of water throughout the day.

Of course, there are times when eating out is unavoidable. In such cases, there is still no excuse to order the super sized cheeseburger, fries, and coke meal. Nearly all fast food places have salad and/or fruit bowl options. Order a green salad with either light dressing or no dressing (lemon juice, salt and pepper, or oil and vinegar make great alternatives to fat laden dressings). It you are in a metropolitan area, there is likely to be a Subway sandwich shop where you can get a tasty veggie sandwich on wheat bread for under $4. Also look for a Jamba Juice or other smoothie store where you can get a healthy smoothie and a snack or sandwich for lunch. Always be on the lookout for vegetarian and health food cafes, like Down to Earth, as these usually offer nutritious and delicious options. If you are eating breakfast out, steer clear of fast food. Even if it is the last thing on earth, NEVER eat one of those excessively processed French toast, egg and ham and cheese muffins or, heaven forbid, the “low-carb bowl.” Bagel and smoothie shops offer great breakfast options on the go. An even better option is to stop into a grocery store and get a banana and plain cultured yogurt.

If Americans are going to reverse the growing problem of obesity, fast food consumption must be reduced. Once the habit is broken, it is really quite easy to avoid eating fast food. You will find that your body feels better and that you lose the desire for fatty greasy food. It is also easier on the pocketbook when money is spent on fruits, vegetables, and healthy breads that can make many meals, rather than on a single meal that your body is not going to appreciate. Be good to your body as well as your finances by remembering that fruits go a longer way than French fries.

According to a 2004 report by the Institute of Medicine, the past three decades have seen the childhood obesity rate more than double for preschool children aged 2-5 years and adolescents aged 12-19 years, and more than triple for children aged 6-11 years. Currently, approximately nine million children over 6 years of age are considered obese.

Statistics like this can be scary to nutrition-savvy parents who are concerned with their children’s health. When children are at home, parents generally have control over what goes into their mouths, but what about when they go to school or day care? It can be a big challenge to ensure that a child maintains healthy eating habits even when away from home.

Most school lunches are loaded with refined sugars, saturated fats, sodium and artificial additives. Packing a lunch for your child (or helping them pack it) is the best way to avoid these negative nutritional influences. The trick is to prepare a nutritious meal that is also fun and tasty so your child won’t be tempted by the lunch line junk foods. Following are some tips to get your ideas flowing:

• In addition to a main course, pack a variety of snacks that are tasty, colorful and low-calorie.
• Luxuriate in vegetables, include a fruit, and avoid too many refined carbohydrates.
• Many healthy items, such as carrots, celery, nuts and fruit, now come in convenient single-serve packages.
• If your child won’t eat plain vegetables, try including a dip or topping such as nut butter or natural cheese.
• Pack baked chips or soy crisps instead of greasy potato chips.
• Focus on whole grains in sandwich bread and crackers.
• A whole wheat veggie wrap is a great main dish that your child can help stuff with their favorite ingredients. Top it with a light sauce of omega-rich vegetable oil like olive oil or flax oil mixed with a bit of soy sauce and nutritional yeast.
• A burrito is another convenient and healthy meal. Fill a whole wheat tortilla with whole beans and grilled vegetables.
• See below for a delicious Mock-Tuna sandwich spread recipe.
• Grill some tofu the night before to make a sandwich or eat with crackers.
• Pack a bottle of water for during the day and organic milk or 100% juice for lunch. Don’t overdo the juice however, as even 100% juice contains a lot of sugar.
• For dessert, pack something naturally sweet like all-natural fruit leather, whole wheat graham crackers, or a fruit & nut bar.
• Finally, maintain a healthy relationship with your child by including a nice note telling them you love them and wishing them a fun day!

Down to Earth is your source for delicious, all natural and convenient lunch foods. We have kid-friendly snacks free of chemical preservatives, refined sugars, and trans-fats. Everything you need, always at affordable, down to earth prices.

A low-fat vegetarian diet abundant in whole foods, combined with regular exercise, is the basis for achieving and maintaining a healthy weight. Below are ten tips to keep in mind while trying to achieve your optimal weight:

1. Replace animal products such as meat, chicken, fish, eggs, and whole fat dairy with whole grains, vegetables, and legumes.
2. Eliminate the refined carbohydrates from your diet such as white flour, white sugar, corn syrup and white rice. Replace these with whole grains such as brown rice, oats, wheat berries, quinoa, barley, and sprouted whole wheat breads.
   • Refined carbohydrates are about four times higher in calories than in whole foods; therefore more calories are consumed when eating refined food. Carbohydrates in their pure (refined) form are about four calories per gram. But carbohydrates in the whole form such as brown rice are about one calorie per gram.
3. Consume foods in their whole form such as whole grains and whole vegetables, rather than in a processed form. Plant foods in their whole food form contain the fiber, enzymes, vitamins, and minerals that processed food normally lacks. The result is better digestion, absorption and utilization of the food eaten.
4. Replace calorie-dense beverages such as soft drinks, fruit juice, beer, etc. with water. Sugar-free beverages such as Diet soda should also be avoided as these have been linked to higher obesity rates and weight gain.¹
5. Eat whole fruits in moderation. Limit intake of tropical fruits such as mangoes, bananas, and pineapples as they are higher in simple sugars and are higher in calories. Better choices of fruit include berries, citrus fruits, apples, grapes, etc.
6. Limit intake of processed foods such as baked goods, canned meats and packaged food. These foods tend to be laden with sugar, fat, and refined flour.
7. Reduce your intake of fat in general, including vegetable oils, to about 10% of your daily calories. This means cooking with less or no oil, having less oil in your salad dressing, etc. Vegetable oils are also high in calories and can easily be consumed in high amounts.
8. Eat a fresh green salad everyday. Leafy greens are high in calcium and fiber.
9. Exercise at least 30 minutes a day, 2 -3 times a week. Exercise will increase your metabolism (the fire in your body that burns calories) so you can even burn calories while you sleep.
10. Understand that this is a lifestyle change as opposed to a fad diet. In order to lose excess weight and keep it off, you must gradually change your eating habits; this is not an overnight process. You can go at your own pace. The closer you are to following these standards, the easier it will be to lose excess weight.