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Why choose dairy when you can have kale?

In this article I want to share why I believe that kale (and other plant-based calcium sources) is a better option than dairy when it comes to calcium. This argument is actually the reason why I always choose plant-based options instead of animal products as the source of my nutrients. But first, let me paint a picture for you. 

You get an offer to choose between two jobs. They pay the same and you’ll do the same. But there are differences in the work environment:

Job 1:

  • Paid break-time.
  • Paid overtime.
  • Exercise during work hours.
  • Great healthcare plan.
  • Social events after work.
  • Buttom up management (You get influence on how to solve your work assignments. It doesn’t matter how they get done, it matters that you get it done)
  • You get to come and go when it fits into your life. The most important thing is that you get your job done, and not when you do it.

 

Job 2:

  • No paid breaks.
  • No paid overtime (But you are expected to do it).
  • Bad chairs and tables. Your head hurts every time you leave work.
  • No social events after work.
  • No health care plan.
  • Top down management (The bosses are telling you how to do your job, even though you have know how to make your work assignment easier.
  • You have to work everyday between 8 am and 4 pm. Your free time has to be planned around your working hours.

To me this is an easy choice. I would thrive better with job no. 1.

This is how I encourage you to choose your sources of nutrition. It doesn’t matter if dairy and kale both cointain calcium. Let’s look at the whole package.

Dairy

  • Contains pus.
  • Contains antibiotics.
  • Increase your bodies production of IGF-1, which is known to be cancer promoting.
  • Has no dietary fiber.
  • Has no health promoting plant chemicals to fight cancer of.

 

 

Kale

  • Doesn’t contain pus.
  • Doesn’t contain antibiotics.
  • Doesn’t contain pesticides if it’s organic.
  • Has dietary fiber.
  • Has plenty of health promoting plant chemicals that fights cancer of.

 

 

Whether or not milk is healthy, or even suitable for humans is debatable. Whether or not it matters that you drink a small amount of pus and antibiotics when you drink dairy is also debatable, and we all have our own truths to this subject.

It’s not debatable whether or not dietary fibers and plant chemicals are health promoting for us. The more you eat, the better. The more plants you eat instead of animal products, the more dietary fibers and plant chemicals you get.

The way I see it, milk is AT BEST neutral to your health. It provides nutrients, but it isn’t health promoting, since it doesn’t contain any health promoting components. In this western world where we are highly exposed to different carcinogens, bad food choices and only a little time to exercise, we NEED health promoting food. The western world have huge issues with lifestyle related diseases and chronic illnesses, even though they are very preventable. Some are even reversible.

Animal products have micro- and macro nutrients (Vitamins, minerals, proteins, fat and carbohydrates) which helps us survive. Unfortunately animal products also contain saturated fat. Plants have micro- and macro nutrients AND dietary fibers and plant chemicals. Not only do we survive on plants. We thrive.

I think this is an important consideration to make when you choose where your nutrition should come from.

Just like good benefits at work, they are not necessary for our surviving here and now. But they benefit our overall health long-term, and they make us thrive better than a bad work environment.

The choice is obvoius to me. I don’t just want to survive. I want to thrive. I choose plants.

How about you?

Love,

Katrine.

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

3 simple but amazing smoothies to kickstart your healthy morning!

Smoothies are a great way to start the morning. It’s feels amazing to finish a large smoothie. They can be very filling, they are easy to make and easy to bring with you.

Greenie with mango and spinach

This is the one to pick if you want to sneak some extra greens into your diet. You get a beautiful color, a sweet taste and extra nutrition because of the spinach. Although the smoothie is sweet and delicious, it’s not nearly as sweet as a pure fruit smoothies because the greens balance it out. This smoothie is perfect if you prefer a less sweet taste.

Ingredients:

3 ripe bananas

100g frozen mango

1 handful of spinach

0,8 cup / 2 dl water (You can adjust the amount of water if you like it thinner or thicker than the recipe suggests)

How it’s done:

Blend all the ingredients in a blender until it’s completely smooth. Eat it right away or bring it with you.

Banana strawberry

This is a very classic combination, but still very delicious.

Ingredients:

3 ripe bananas

100g strawberries

0,8 cup / 2 dl water (You can adjust the amount of water if you like it thinner or thicker than the recipe suggests)

How it’s done:

Blend all the ingredients until you have a smooth consistency.

Yellow Exotic

Exotic fruit isn’t cheap all over the world, but luckily you can find them frozen almost anywhere. The combination of frozen and fresh fruit makes the temperature and consistency of the smoothie delicious.

Ingredients:

3 ripe bananas

100g frozen mango

The juice of 1 orange

0,6 cup / 1,5 dl coconut milk light

How it’s done:

Put the bananas and the mango in a blender. Add the orange juice and coconut milk. Blend it until it’s completely smooth.

I hope you enjoy these recipes.

Love,

Katrine.

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

 

Peanutbutter / banana nice cream with chocolate and almond topping

This nice cream, like any other nice cream, is suitable for both breakfast and dessert. What’s not to love? Bananas are a great source of potassium which is important for muscle and nerve function.

The bananas have to be frozen before use. It’s a good idea to peel the ripe bananas and break them into smaller pieces and keep them in your freezer in whatever container you have at home. Then they are ready to use for nice cream whenever you are.

Ingredients:

3 frozen bananas

½ tsp. peanut butter

1,5 oz / ½ dl almond milk or water.

Topping:

1 sqaure (approximately 10g) of dark chocolate (70% cacao) (or cacao nibs if you prefer to keep it completely whole food plant-based)

Almonds

How it’s done:

Put the nice cream ingredients in a food processor and blend until it has a nice creamy ice cream consistency. Put the nice cream in a bowl. Chop the almonds and the chocolate and sprinkle it on top of the nice cream.

Love,

Katrine

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

5 ways gratitude will make your lifestyle change easier

Shifting my mindset from restriction to abundance in every aspect of my life that I can think of, has increased my gratitude towards life and my physical and mental health. Gratitude is scientifically proven to increase your health, and in this article I want to share 5 benefits you can experience by changing your mindset towards more gratitude.

Better and healthier relationships: Saying “thank you” to people makes them more likely to want to pursue a long-term positive relationship with you. I’m not just talking about romantic relationships, but also long-term friendships. When your grateful you are more likely to get relationships with people who share your interest about your lifestyle. Personally, I have gotten to know a lot of people who share my passion for a lifestyle with plant-based foods and self-love and self-awareness just by becoming more positive and grateful for the people I meet who inspire me to evolve. Studies show that when you are surrounded by like-minded people you are more likely to succeed in reaching your health goals.

If you want to join a community of people supporting each other transforming to a healthy lifestyle with an abundance of plant-based food, please follow this link:

https://www.facebook.com/groups/607193929695804/?source_id=286436915254513 

Fewer physical aches: It’s proven that grateful people experience fewer aches. It’s probably because they are more likely to take care of their health through diet and exercise. It’s my experience that gratefulness induced more positivity in my life which released more motivation to eat healthy and work out.

Reduce negative emotions: Research have shown that there is a link between gratitude and general well-being. Grateful people are less likely to be stressed and depressed. There is a link between depression and overweight. Becoming grateful is a good place to begin your health journey.

Increase personal strength: Gratitude helps you overcome past traumas that cause you to eat your emotions. This is a very common phenomenon, but most people aren’t aware that they use food to numb negative feelings of sadness, fear, feeling bored etc. Studies have shown that veterans who feel grateful are less likely to have post-traumatic stress. Becoming grateful of every aspect of your past that led you to present, will decrease your need to numb your feelings with unhealthy food. Because when your feeling positive, you don’t need to eat your emotions.

Increase self-esteem: Studies have shown that gratitude decreases social comparison. Being grateful will allow you to feel comfortable with other people’s progress and success with their health and in their life in general. When your comfortable with that, your more likely to focus on your own progress and be grateful for the steps you have already made by yourself. Social comparison is the key to failure, because it makes you feel inadequate, even though you aren’t. You’re just on your own journey.

Love,

Katrine

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

Sources:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

http://www.apa.org/topics/obesity/support.aspx

https://www.ncbi.nlm.nih.gov/pubmed/20194822

Greenie with mango and spinach

Green smoothies are a great way to incorporate more greens into your diet. When they are mixed with sweet fruit you hardly notice them at all. This even works with children.

Ingredients:

3 bananas

100g frozen mango

1 large handful of spinach

1 cup / 2,5 dl water

How it’s done: 

Blend all the ingredients. Feel free to use more or less water if you prefer it thicker or thinner.

Enjoy.

Love,

Katrine.

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds