Holly Booker Holistic Health, Yoga, & Nutrition

Today is #nationalpetday!! Let’s see some pics of your furry friends. This is Felix and apparently he thinks that toilet paper is an excellent toy

5 Reasons to Eat a Plant-Based Diet 1 Eating plant-based is associated with less depression and anxiety because plant fibre feeds healthy gut bacteria that produce your happiness hormones like serotonin and dopamine 2 Plant-based foods are anti-inflammatory, which means less pain in the joints and muscles, and reduced symptoms and risk of arthritis - For me this = more hiking! ... 3 A plant-based diet can reduce and even eliminate symptoms of PMS, PCOS, menopause, endometriosis, and other hormonal imbalances 4 A plant-based lifestyle can lead to weight loss if needed and easy weight maintenance without dieting, counting calories, or measuring portions AND you never go hungry. 5 A plant-based diet reduces your impact on the environment by using less water, less fossil fuels, less land, and producing less greenhouse gases than a diet based on meat and dairy. What benefits have you experienced from eating plant-based?

Do you feel that there is a difference between the terms vegan and plant-based?Do you feel that there is a difference between the terms vegan and plant-based?

What’s your view today? I’m working in my office about to have a meeting and a cup of turmeric tea. I’ve been having a lot of pain with some old injuries lately so I’m upping my intake of anti-inflammatory spices like turmeric and ginger.

Is ground flaxseed (aka linseed) a part of your daily diet? This little seed has so many benefits great source of omega 3 fatty acids helps lower blood pressure... may reduce your risk for heart disease and cancer high in fibre helps with weight loss and weight maintenance supports liver health contains lignans, which lower the risk of breast cancer and prostate cancer reduce breast tenderness and cystic breasts reduce symptoms of PMS and menopause reduce symptoms of sensitive skin Try adding 1tbsp per day to oatmeal, grain bowls, salads, pasta, on top of sandwiches or toast, or as a substitute for eggs in baked goods. Keep ground flax in the fridge to help preserve the beneficial fatty acids.

One of the things that helps my clients, and me, the most when trying to eat more plant-based is to set yourself up for success. Make it EASY to succeed. Taking the time to prep some plant ingredients can help you save time, eat better, and reduce stress when you’re feeling too busy to eat well.... If I’m chopping up some veg for a meal I will think about what other fruit or veg I need that day, or even that week and prep it at the same time. Here I’ve got leafy greens washed and chopped cabbage washed and chopped shredded carrots celery washed and put in cold filtered water to keep it crisp in the fridge diced green onion diced bell peppers, zucchini, and green beans I used some of this for dinner that night, some for lunch, and the rest for the next couple days.

Did you know that you don't need eggs or cow milk to make delicious baked goods like banana bread? When you eat plant-based, you can have the foods you love AND support your health and the planet at the same time.

Do you know which foods that research has found to be the most satiating? The ones that make you feel full and keep you feeling that way the longest? STARCHES People are afraid of starchy carbs because of misconceptions that they lead to weight gain. This is not true at all. ... Whole food starches like potatoes, sweet potatoes, and whole grains are low in calories but packed full of nutrients and fibre. Breaking your fast in the morning with starch is one way to feel full and satiated while enjoying delicious foods that help to support your health and maintain a healthy weight. Breakfast today was a roasted sweet potato topped with frozen wild blueberries, cinnamon, vanilla, hemp seeds, and a chopped brazil nut. It was delicious, full of nutrients like fibre, vitamin A, vitamin C, iron, magnesium, and B vitamins, all for less than 300 calories. Are starches a part of your daily diet?

Mondays are for meal planning, grocery shopping , and time with my family . What are Mondays for you?

Thinking of eating more plant-based but you’re stuck in a meat, potato, and veg rut? Try swapping the meat for a plant-based option like bean balls tofu nuggets or BBQ tofu... mushrooms baked beans falafels cauliflower wings veggie burgers Meals don’t have to include a potato, a veg, and a meat but if that helps to get you thinking of ways to eat more plant-based then that’s a great place to start. Would you like help getting more plant-based meals on your menu? Send me a pm, let’s chat!

Have you heard of Veganuary? It's an awesome initiative that encourages and helps people to try to eat vegan for the month of January. A record 500,000+ people have signed up this year Whether you want to try a vegan lifestyle for the animals , the planet , or your health , NOW is a fantastic time to start. ... My husband and I embraced a vegan diet in 2013 and are still going strong with a plant-based vegan lifestyle. If you need any help or support with that, I'm here! I would love to know if you are thinking of trying it or if you already are.

Can’t believe it’s January Went for a walk in just a sweater with the sun shining I’m so grateful for the beautiful weather today. What are you grateful for today?

Have you ever thought that you could never eat plant-based because you'd feel hungry all the time? This is a really common worry but luckily it does not have to be true at all. If you build your meals around salad only, yes you will feel starving and hangry . Plant-based does not mean you only eat salads and veggies. ... Build your meals around Vegetables Fruit Whole grains and legumes (chickpeas, beans, lentils, peas) Potatoes and sweet potatoes Nuts and seeds for fats (moderate amount) These foods also happen to have the lowest amount of calories per pound of food. This means you can fill an entire plate with a combination of these and have an average of 500-600 calories (or less). (The giant plate in the pic was oil-free fried rice and veggies with a little avocado and it was 400 calories) You can eat more but maintain a healthy weight without dieting, starving, or feeling deprived. Do you want to add more plant-based foods to your life? Leave a "ME" below in the comments. Side note: I don't recommend counting calories, I just use them to show that there is nothing to fear from whole grains and potatoes for losing or maintaining a healthy weight.

Jan 1 is just a number. There is no rule that you have to change who you are on this day be a better person join the gym make this THE year... It is a great time though to reflect about the past year and look at how you can better support yourself moving forward. To look at what kind of feelings you would like to experience more of this year. Maybe.... peace love joy calm Once you know how you want to feel, you can figure out what would help you to feel that way more often. Then put it into baby steps. Rather than going full tilt in January only to fizzle out and then feel guilty about it, how can you take it slow and make changes sustainable? I'm taking it slow as we move into January, dipping my toes in the water and taking baby steps towards feeling more harmony love physically stronger grounded and content I would love to hear what you would like to feel more of this year

I'm thrilled to share this interview that I did recently with Naturally Nic, dietician extraordinaire who also specializes in plant-based nutrition In the interview we talk all about my journey to overcome PCOS and how a plant-based lifestyle is key for balancing hormones. Check it out and I would love to hear from you if you can relate.

However the holidays looked for you this year, I hope you were able to find some calm and feel a little love