A diet consisting mostly of fruits and vegetables has always been known to be good for our health and the environment.  But 2019 was a year full of climate change advocacy, documentaries like Game Changers, and meat alternatives like Beyond Meat and Impossible Burger have been added to grocery shelves and restaurant menus worldwide. 
 
Plant based eating is not the same as being vegan.  Plant based diets consist mostly of food from plants such as; vegetables, legumes, fruits, nuts, seeds and whole grains with little to no animal products i.e. dairy, meat and seafood.  Eating a vegan diet means consuming absolutely NO animal products. 
 
Plant based eating focuses on getting the benefits of eating more plants without having to completely change your diet or give up other foods.  Don’t think of this type of eating as a diet, eat what works for you without putting a label on it.  The next time you go food shopping or prepare a meal, try to fill up on plant-based foods that you would like to eat.  There are plenty of whole food options but if you are short on time grab a meat alternative from your groceries freezer or refrigerator to substitute for the meat in your meal. 
 
Some benefits of a plant-based diet include:

• Lower risk of heart disease-studies have shown those who eat mostly plant-based diets were, on average, 25% less likely to die of heart disease.
• May reduce the risk of certain cancers- studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than non vegetarians do.
• Type 2 diabetes- research suggest that a predominantly plant-based diet can reduce the risk of type 2 diabetes. (Harvard Health)
• Increased blood flow-animal based meals can damage our arteries, preventing them from fully opening to allow increased blood flow.
• Reduced inflammation-plants have several more antioxidants and polyphenols than animal foods.  The anti-inflammatory properties of plants help decrease muscle soreness and joint pain, reduce muscle damage and speed up recovery and healing from injuries. 

 
Some potential risks of eating plant-based diets include deficiencies in protein, b12, zinc and Omega-3 fatty acids.  Deficiencies occur because the food does not contain the vitamin or nutrient or because the food itself prevents or reduces the absorption.  These deficiencies can be avoided by carefully choosing foods that contain essential vitamins and nutrients orhigh-quality supplements.
*Prior to making any changes in your diet please discuss with your physician. 
 
Easy ways to get started living a plant-based lifestyle:

• Choose one meal a day that will be entirely plant foods OR Choose one full day per week to eat all plant food meals.
• Substitute your normal portion of meat, seafood or dairy for a plant-based food.  For example; substitute a beef patty with a veggie burger or use mushrooms and peppers as a substitute for meat in your fajitas.
• Breakfast is an easy meal to eat plant-based foods.  Smoothies are a great way to get plenty of servings of vegetables, fruits, nuts, seeds and grains.  In the previous blog post I discussed using a smoothie delivery service.  These companies will mail you all the ingredients you need in one pack, just add plant-based milk or water and blend.  The best smoothie service I have found is SmoothieBox.  I have partnered with them to offer you $20.20 off your first box for the New Year.  Click Here  You can also make your own smoothies using your favorite plant-based protein such as hemp or pea protein, milk, nuts, fruits and other ingredients.
• Use herbs and spices to add flavor to your food.  Additional flavors can help you feel more satisfied and makes everything tastier.  I like using cumin, curry powder and cayenne pepper just to name a few.  
• Be creative with your cooking styles.  Smokers, grills and slow cookers are your friends! These methods are not just for meat anymore.  They can help you cook up hearty and savory plant-based dishes.  Check out this site for 30 best vegan slow cooker recipes.

 
Follow me on social media IG: @DrSuzHeals for more on plant based living.   Cheers to your health!

​

#20
Smoothie Delivery Subscriptions

Save your mornings by adding a smoothie delivery subscription.  Healthy eating is important but your time is also valuable.  Save time and money by ordering your smoothies through SmoothieBox. SmoothieBox is a smoothie delivery subscription that is delivered directly to you.  The already made smoothie packs come frozen and you store them in your freezer.  No more fiddling with millions of ingredients, cutting up fruits and veggies or waiting in line to buy an overpriced smoothie!  Enjoy a delicious and healthy smoothie right at home. 

How it works:
1.  Choose your plan and smoothie flavors.  The standard box contains 20 smoothies.  Choose the variety pack with all four flavors or choose the flavors of your choice.  The berry flavor is completely vegan and my favorite! 
2.  Choose to add collagen and or a mug.
3.  Select a one time only order or a Subscription.  I recommend a Subscription because you will receive $20.20 off your first box for the new year!  Shipping is FREE on all orders.
Click Here to Order Now and Receive $20.20 OFF Your First Box

​Once you receive your box put all the super smoothie packs in your freezer.  When you are ready to have a smoothie remove a pack from the freezer and place the contents in a blender, add 8-12 ounces of your favorite milk or water and blend for 60 seconds or until smooth.  Each pack serves one.  Feel free to customize your smoothies by adding any additional ingredients.  

4 Benefits of SmoothieBox
Fuel your body with whole, leafy greens, organic fruits and veggies and you start craving them more and more. 

• 1.  More Energy: The 100% real food goodness will arm you with lasting energy and the confidence to
  tackle your day.
• 2.  Keeps you regular: Get up to 9g of healthy fiber to ensure digestion and bowel regularity.
• 3.  Glowing Skin: Optional Grass-fed
  collagen peptides in the smoothies give you an extra boost in achieving radiant skin you can feel confident in.
• 4.  Natural Weight Loss: The nutrient-dense smoothies actually keep you full. Say goodbye to
  excessive snacking!

The website will give you all the ingredients in each flavor.  There are no added sugars, dairy-free and gluten free ingredients.  Some of the ingredients include; strawberries, wild blueberries, raw hemp seeds, sweet potato, organic coconut, banana and cauliflower.  Not to mention the packs are low in calories.  There are 90-130 calories in each smoothie.  All of this in one perfect frozen pack!  Ready in 60 seconds.  

Start your New Year off right.  Try a SmoothieBox today.  Lock in lifetime free shipping today. 


Here is a healthy recipe you can make using your SmoothieBox pack:

Peanut Butter and Jelly Berry Smoothie Bowl Recipe
Ingredients
1 packet SmoothieBox Berry mix
8 ounces nut milk  (cashew or almond preferred)
2 tablespoons nut butter
Crushed almonds, peanuts, or cashews
Fresh berries, washed and chopped (strawberries, blueberries, raspberries) Granola
1 tablespoon nut butter (almond, peanut, cashew)
Instructions:

Mix your smoothie pouch, nut milk, and 2 tablespoons nut butter.
For a smoothie bowl, you'll want the consistency of your smoothie a little bit thicker.
Once blended, pour into a fun bowl.
Top your smoothie bowl with fresh berries, crushed nuts, fresh berries, and granola.
Drizzle with 1 tablespoon of nut butter (you may need to warm for 10 seconds in the microwave to get a good drizzle).
Enjoy.

SEE BELOW FOR THE NEW YEAR NEW YOU FREE CHALLENGE.  RECEIVE FREE PRIZES

Next Post #19 and #18

Memorial Day is fast approaching. Many people want to kick off summer by spending more time outdoors. So it is a great time to get in shape to look fit for the beach! 
Many of us who to try to keep in shape usually do a number of things to stay healthy including exercise and eating right. But, what happens when those things aren't enough?  I personally have reached stages in my life where keeping my weight off was a struggle, even when I thought I was doing everything right. There is hope however! So before you fall off the edge of your seat, let’s discuss some natural and safe holistic ways you can stay slim. There are a number of holistic herbs and medicinal foods one can incorporate in their life to help keep your weight in check. This is especially true if you feel you’ve hit a plateau or your metabolism is sluggish. So let's check them out!

​1. DETOX YOUR BODY
One of the more commonly overlooked reasons someone is not losing weight is liver toxicity (also referred to as toxic burden of the liver). The liver is the main organ in our body that helps to process toxins in food, water, and blood. Even people who eat the most "healthy" diets, tend to end up with a sluggish liver at some point.  This can be especially true for those of us who consume a larger number of vitamins and supplements- remember the liver processes everything! When our diets are full of hidden toxins, our liver becomes sluggish causing it to be fatty and not work optimally.   So what can we do to help detoxify your liver?  Some great herbs that help to detoxify the liver include dandelion, burdock root, and milk thistle. Drinking a daily detox tea is a simple solution. I suggest starting with one week on and take a week off to let your body recuperate and then repeat.

2. STAY HYDRATED- it will help cleanse the body! It sounds cliché, but it’s crucial when you are detoxing. You want to make sure you are flushing everything out properly and the best way to do that is by drinking clean purified water and make sure you are staying hydrated! The first thing you should reach for in the morning which helps kick start your metabolism is room temperature water with lemon.  This also helps cleanse the body and keep it alkaline.  Staying hydrated and drinking half your weight in water every day is ideal.  For instance if you weigh 150 lbs, multiply that by .5 = 75 ounces per day.  Included in this can be fresh juices such as celery, kale, cucumber, beet, and watermelon which also help to cleanse the colon and hydrate the body. Organic and pesticide free is best.  
​
3. HAVE YOUR HORMONES AND THYROID CHECKED
Another reason you may not be losing weight are your thyroid hormones, cortisol, and/or sex hormones may be out of balance. These are the big players that help control our metabolism and weight loss.   Our thyroid gland is like the human control panel for our entire body's endocrine system. Some culprits of thyroid and hormone dysfunction are toxins such as pesticides and heavy metals, as well as foods that may be causing inflammation in the body. Gluten sensitivities and other food intolerances can cause an inflammatory response in the body which can alter our microbiome and weaken our immune response. It can also cause antibodies to start to attack your thyroid gland.  If you suspect that your hormones could be the cause of unwanted weight gain, ask your doctor to run a complete thyroid panel of blood work. This includes checking for not only for T3 and T4 (their free and total form), TSH, Reverse T3, and Thyroglobulin Antibody (ATA) and Thyroid Peroxidase Antibody (TPO). 

Next, be sure to have your sex hormones checked. This includes estrogen and progesterone for women and Testosterone for men.  PCOS and low T cause estrogen dominance in men and women which can lead to weight gain. High cortisol levels spike blood glucose and can cause our entire endocrine system to be out of sync. To help lower cortisol, stress reduction is of upmost importance. It is also critical to minimize eating unrefined carbohydrates like cookies, crackers, alcohol and pasta.  It is also important to incorporate meditation, breathing exercises and a good sleep pattern. Any other activity that gives you some relaxation each day should not be overlooked.  Both men and women can have high estrogen and women can have higher than normal testosterone too.  Symptoms can include fatigue, moodiness, low sex drive and more.  Be sure to focus on eating unprocessed foods that are high in fiber to help keep excess toxins down. 

Now that we discussed some contributing factors and root causes to stubborn weight loss, let’s get into some of my go to herbs and foods that can get you past your weight loss plateau and assist to bring some of those hormones back in balance.

4. KELP- kelp is a seaweed found deep in the ocean that is high in iodine and magnesium.  Kelp has a high iodine content that helps keep the thyroid healthy especially when it is sluggish.  Kelp can be especially important to those with hypothyroidism.  Kelp also contains a fiber called alginate, which blocks the absorption of fat in the gut. You can incorporate dried kelp into your diet by sprinkling it over food during meals.

5. ADAPTOGENIC HERBS-  Adaptogenic herbs are known for their ability to help our bodies adapt to stress.  This includes conditions such as adrenal fatigue and high cortisol levels. This occurs when we are under chronic stress. When our bodies are under constant states of stress our glucose levels spike, blocking our ability to use insulin. This causes excess weight gain. Herbs such as Ashwagandha (Withania somnifera) ,Panax (ginseng), Cordyceps Mushrooms, Rhodiola rosea, and licorice root can all help stabilize our response to stress in the body. This in turn will help balance cortisol, glucose, as well as boost stamina and energy.  Ashwagandha is literally referred to and nicknamed “the strength of ten horses” in Ayurveda. This is because it is known for its ability to help boost stamina and endurance. Some ways you can include these herbs are in the form of powders, capsules, tinctures, or dried herbal teas.  Tinctures are always more concentrated and easier forms to consume than teas.  They will also be absorbed easier and faster than a capsule will in the digestive tract. Look for high quality organic supplements from a reputable source. As always, please check with your alternative medicine practitioner or physician before incorporating any new forms of herbs or supplements.  Especially if you are on medications since they can cause potential reactions. 
​
6. CAPSAICIN-  Also known as cayenne pepper, capsaicin is a warming food and it helps suppress appetite and boost metabolism. However, sprinkling cayenne pepper over food will most likely not lead to the results you are looking for.  In order to get a therapeutic dose of capsaicin, you would need to consume a capsule form. 

7. GREEN COFFEE BEAN EXTRACT- Some small studies suggest that incorporating green coffee bean extract may accelerate weight loss. It contains a compound called chlorogenic acid. This helps block the absorption of glucose, thereby aiding weight loss.
​
8. GRAPEFRUIT- Last but not least on my list is grapefruit. Grapefruit contains an enzyme called AMPK- activated protein kinase. When it gets activated by the grapefruits naturally occurring chemical compounds, it helps boost metabolism.  Again, please check with your physician because grapefruit can interfere with some medications.

Now that we have discussed the major root causes of stubborn weight gain or inability to lose
weight, you can review some of these with your integrative medicine doctor or holistic medicine practitioner. Though symptoms can show long before blood work is off, don’t overlook getting lab work done. If you suspect that you feel off, your gut is usually right. Start following and incorporating some of these tips in your routine now, they can only help in the long run to better your health. Wishing everyone a healthy and blessed summer!

by Adriana Schneider


​About the Guest Author:
Adriana Schneider is a Holistic Registered Nurse, International Board Certified
Lactation Consultant, Certified Herbalist, and Board Certified Holistic Health Practitioner. She is a member of the American Holistic Nurses Association, American Cannabis Nurses Association,
and most recently formed her own Natural Health and Skincare Product line called The Herb
Nurse. Adriana formulated over 90% of the products for her product line, The Herb Nurse. She
has been an active member in the holistic health community for over a decade and has
volunteered for several health advocacy networks and groups. Adriana also offers one on one
Holistic Health Consulting.
To learn more about Adriana Schneider and her product line, please visit
www.TheHerbNurse.com

​One of the secrets to high performance is getting enough sleep.  The amount of hours of sleep needed per day differs for each individual.  However, what is necessary for everyone is the QUALITY of sleep.  Sometimes we need a few extra minutes of quality sleep during the day in order to refresh our minds and bodies.  

I have a trick to help you get the most from a mid-day nap.  For many of you, it may be difficult to take a nap during the day.  If you are able to close the door to your office or find a quiet space for 20-25 minutes, that would be ideal.  

Dr. Suz Heals Nitro Power Nap

My nitro power nap definitely packs a punch! As with any of my recommendations, please discuss with your doctor prior to trying.

Step 1
Drink a cup of coffee or a shot of espresso quickly before heading to nap.  I like a shot or two of espresso on ice or a small cup of strong iced coffee. I add a little unsweetened nut milk and I usually gulp it down fast.  Set your alarm for 25 minutes

Step 2
Lay down or lay back and put on some noise cancelling headphones, ear plugs or stay in a quiet space.  If you cannot turn the lights down or don't have black out shades, use an eye mask.  If it helps, play some relaxing music.  Make the temperature as comfortable as possible, lose some layers or add a blanket if needed.  Whatever makes the environment the most comfortable for you.  I like using a weighted blanket like the one from BlanQuil. Weighted blankets help me relax very quickly.  Start falling asleep, this should take you about 5 minutes.  At first, it may take you longer to fall asleep.  Keep practicing and it will get easier to fall asleep more quickly.

Step 3
Sleep for 20-25 minutes only.  When you wake up the coffee will have kicked in.  You should feel refreshed with an extra jolt of energy.    Nitro Power Nap!!




​

I am a huge proponent of healthy and safer skin care.  What you put on your skin is extremely important.  The right skin care products can help keep your skin healthy, smooth and hydrated.​ 

Over the last three years, Pellu has tested and researched their non-toxic skin care products on women of all ages with different skin types, beauty concerns, and environments. The owners listened and reformulated, ensuring Pellu provides a luxurious experience for all women.  They are even convinced that you’ll love Pellu skin care products.  So much so, that if for any reason you are not fully satisfied, let them know within 60 days and they'll send you your money back. 

INSTANTLY RECEIVE 50% OFF ON PELLU'S 3 STEP SKIN CARE SYSTEM CLICK HERE! 

I am one of the women that tested their non-toxic skin care products.  I have been using their products for about two years now and I can personally say that their latest line of products are the best yet!  Some examples of the skin loving remedies in their products are; New Zealand manuka honey, kanuka, totara, oat, cucumber & linden flower.  These ingredients help hydrate the skin and keep you looking young and healthy.  

Pellu has several facial products and has recently added a body lotion.  What initially caught my attention was their 3 step skin care system.  They formulate three products; a cleanser, toner and moisturizer specifically for your individual skin type.  I recommend starting with this 3 step skin care system.  You can get your own skin care system at 50% Off and a FREE gift by clicking HERE.  All other products use coupon code: DRSUZHEALS for 20% off at Pellu.com.  

Pellu's three step beauty system makes your routine quick and easy. The system for normal skin is designed to give a youth-enhancing GLOW to dull, tired, stressed out skin.  The best benefit is revitalized skin that resists the signs of aging, smooths fine lines and transforms dullness into a vital glow.  Any fragrances are 100% natural. 

I truly believe that all women should know the exact ingredients they are putting on their face and body every day.  I have honestly never used a brand of products that are this effective with such healthy ingredients.  The very minimal amount of preservative is there to make the product last but since it is so minimal the products only have a shelf life of 3 months.  Which is a good thing!  A truly natural non-toxic product shouldn't have a shelf life of a year! 

Pellu’s Normal Skin 3 Step Beauty System delivers moisture and energy.  The best part is step #3 Moisturize!  With white tea, green coffee and Australian finger limes to reduce the free radical damage associated with aging. Anti-sag formula includes vitamin E, copper, zinc and hyaluronic acid to support your dermal matrix. The products are never tested on animals, made with eco-friendly packaging, are gmo-free, contain no parabens and are dermatologist tested.  

Here is a detailed description of the ingredients in the 3 Step Skin Care System from Pellu for Normal Skin:

​1. Gel Cleanser: ​Water, Glycerine (humectant, holds water), Coco Glucoside (gentle cleanser derived from coconut fruit sugar), Lauryl Glucoside (cleanser from coconut), Sclerotium Gum (thickening gel derived from fermented sugar), Coco Caprylate (emollient derived from coconut oil), Magnesium Aspartate (mineral), Melissa officinalis (Lemon Balm) Leaf Extract, Hamamelis virginiana (Witch Hazel) Extract, Aesculus hippocastanum (Horse Chestnut) Seed Extract, Pyrus malus (Apple) Fruit Extract, Zinc Gluconate (mineral), Copper Gluconate (mineral), Natural Parfum (fragrance made from essential oils), Gluconolactone (humectant, holds water), Sodium Benzoate (preservative).
2. Serene Liquid Toner: Water, Glycerine (humectant, holds water), Avena sativa (Oat) Kernel Extract, Coco Caprylate (emollient derived from coconut oil), Manuka Honey (New Zealand honey with antibacterial properties), Aloe barbadensis (Aloe Vera) Extract, Metrosideros excelsa (Pohutakawa) Extract, Phormium tenax (Harakeke) Extract, Macropiper excelsum (Kawa Kawa) Extract, Hamamelis viriginiana (Witch Hazel) Extract, Aesculus hippocastanum (Horse Chestnut) Seed Extract, Natural Parfum (fragrance made from essential oils), Sclerotium Gum (thickening gel derived from fermented sugar), Magnesium Aspartate (mineral), Zinc Gluconate (mineral), Copper Gluconate (mineral), Gluconolactone (humectant, holds water), Sodium Benzoate (preservative), Potassium sorbate (preservative).
3.  Passionate Beauty Moisturizer: Water, Prunus persica (Peach) Kernel Oil, Camellia oleifera (Camellia) Seed Oil, Glycerine (humectant, holds water), Limnanthes alba (Meadow Foam) Oil, Cetearyl Alcohol (moisturizing fatty alcohol, a natural emulsifier), Cetearyl Glucoside (natural emulsifier), Simmondsia chinensis (Jojoba) Oil, Hyaluronic Acid (humectant, holds water), Actinidia chinensis(Kiwi) Seed Oil, Hydrolyzed Sesame Protein PG-Propyl Methylsilanediol (skin conditioner derived from sesame proteins), Soluble Collagen (skin conditioner derived from marine sources), Coffea arabica (Green Coffee) Extract, Camellia sinensis(White Tea) Extract, Mixed Tocopherols (Vitamin E), VP / Polycarbamyl Polyglycol Ester (tightening agent), Sodium Acrylate / Sodium Acryloyldimethyl Taurate Copolymer (emulsifier and thickener), Isohexadecane (emulsifier and thickener), Polysorbate 80 (emulsifier), Natural Parfum (fragrance made from essential oils), Magnesium Aspartate (mineral), Zinc Gluconate (mineral), Copper Gluconate (mineral), Ascorbyl Palmitate (stable form of Vitamin C), Retinyl Palmitate (Vitamin A), Alcohol Denatured, Tasmannia lanceolata (Pepper Berry) Fruit Extract, Syzygium luehmannii (Riberry) Fruit Extract, Kunzea pomifera (Muntries) Fruit Extract, Gluconolactone (humectant, holds water), Sodium Benzoate (preservative).​

Some tips for healthy skin care from the inside out:

1.  Sleep Better
2.  Stay Hydrated by Drinking Plenty of Water
3.  Eliminate Toxins like Alcohol and Endocrine Disruptors 
4.  Eat Your Veggies
5.  Heal Your Gut and Digestive Tract