Yancy Wellness Coaching

🍎 HOW TO EAT FOR HEALTH⁣ ~

⚡Nutrient Density⚡

⁣⁣This analysis of nutrient density is taken from Dr Fuhrman's book EAT TO LIVE - the calculations are based on nutrient:calorie ratio.⁣

The food industry (especially animal ag) are opposed to nutrient:calorie analysis.⁣⁣

They prefer to run with nutrient-per-weight sorting because it hides how deficient animal foods are in nutrients.⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an example - if you analyzed a 1400 calorie animal fat keto diet (even if it was heavy in leafy greens and berries), it would be severely nutrient deficient because most of your calories would be coming via the calorie dense animal fats - which are not nutrient dense.⁣⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now compare that to 1400 calories of plant based vegetation - vegetables, fresh fruits, beans and grains - these foods are not very calorie dense but they are the most nutrient dense foods available to humans.

So you're eating more food and 10x the nutrients for the same calories.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The difference is night and day.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over 90% of the calories consumed by American's now come from refined foods or animal products.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With such a small percentage of the western world's diet consisting of unrefined plant foods - how could we not become nutrient deficient?⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a diet designed for disease.⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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EAT MORE PLANTS 💚 Bec✌️x⁣⁣⁣⁣⁣⁣

Now go pump some iron! 🏋️‍♀️💪🏼

Resistance training is an incredible way to not only diminish long-term joint stress and “resist” age-related physiological deterioration, but improve health outcomes through its ability to increase muscle strength and mass, balance the distribution of forces within a joint, increase basal metabolic rate and bone density, reduce body fat and cardiac risk factors, enhance endothelial function, and most importantly, promote cognitive function and psychological well-being. This study investigated how weightlifting benefits older adults' brain health, looking at both those with normal brain function and those experiencing some memory or thinking issues. Researchers reviewed studies up until August 2020, focusing on people aged 60 and older, and included 18 studies in their analysis. They found that weightlifting improved cognitive function for all older adults studied. In short, weightlifting is good for older adults' brain health. This suggests that adding weightlifting to the daily routine could be a great way for seniors to keep their minds sharp and improve their quality of life. Let's make it normal for our elders, especially female elders, to lift weights and become physically stronger and cognitively more resilient!
PMID: 33325273

In navigating the realm of nutrition and brain health information on social media, it's crucial to cut through the noise and focus on what matters most: your daily dietary patterns. Embracing a balanced diet rich in vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats is your key to maintaining brain health. Let's move away from the fear-mongering and the exaggerated claims about 'superfoods' that often overshadow the simple truth. These foods, while beneficial, are not the magic bullet they're often made out to be. It's the synergistic effect of a consistently healthy dietary pattern that offers the greatest benefits, not the occasional indulgence or the isolated consumption of touted superfoods. And remember, don't be swayed by sensational claims—oatmeal, for instance, is a nutritious staple, not a food to be vilified. Let's focus on building a sustainable, balanced eating pattern that supports our brain health without succumbing to the discouragement often peddled by diet trends.

The Biggest Mistake We Make In Life Is Thinking We Have Time
Time is free but it is priceless. You can’t own it but you can use it. You can’t keep it, but you can spend it. And once its lost you can never get it back. Life and time are the best two teachers. Life teaches us to make good use of time and time teaches us the value of life. Time is very slow for those who want, very fast for those who are scared, very long for those who are sad and very short for those who celebrate but for those who love, time is eternal. ...
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T. Colin Campbell Center for Nutrition Studies The T. Colin Campbell Center for Nutrition Studies is a 501(c)3 nonprofit organization founded by T.

Plant-Based Mexican 7-Layer Dip - Center for Nutrition Studies This homemade Mexican 7-Layer Dip is perfect when you don’t want to cook anything too intense. It’s always a favorite at parties and usually the first dish to disappear.

Non-GMO vs USDA Organic.
Know the difference

Poor diet might be the reason for high cholesterol. Too busy to cook? Eating on the run or processed foods? Too many sweets or sugars? Get your cholesterol checked. Is it high? A treatment strategy might be a simple change in your diet. The key is you have to get it checked.

🌸 AMAZING:

The human microbiome, or gut environment, is a community of different bacteria that has co-evolved with humans to be beneficial to both a person and the bacteria.⁣

What we eat, especially foods that contain chemical additives and ultra-processed foods, affects our gut environment and increases our risk of diseases.⁣

When we consider the connection between the brain and the gut, it’s important to know that 90% of serotonin receptors are located in the gut.

Eating a healthy, balanced diet such as a plant based diet and avoiding inflammation-producing foods may be protective against depression.

🔰Suggestions for a healthier gut and improved mood⁣

✅ Eat whole foods and avoid packaged or processed foods, which are high in unwanted food additives and preservatives that disrupt the healthy bacteria in the

✅ Instead of vegetable or fruit juice, consider increasing your intake of fresh fruits and vegetables. Frozen fruits without added sugars/additives are a good choice too.⁣

✅ Eat enough fiber and include whole grains and legumes in your diet.⁣

✅ Reduce sugar intake at breakfast, oats are a great way to start a day⁣

✅ Adding fermented foods such as kefir (unsweetened), kombucha, sauerkraut, or kimchi can be helpful to maintain a healthy gut.

✅ Add a range of colorful fresh fruits and vegetables to your diet, and consider choosing certain organic produce.

You are what you eat 💚

Bec x⁣

CARBS By Mother Nature 🌎🌱⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅The healthiest sources of carbohydrates are made by nature.

Unprocessed or minimally processed whole grains, vegetables, fruits and beans - promote good health (and gains) by delivering vitamins, minerals, fiber, and a host of important phytonutrients.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🚫Unhealthier sources of carbohydrates

include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.⁣⁣⁣⁣⁣⁣

WAY BACK in September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet.

The following statements are based on information given in the report:⁣⁣

"To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.⁣⁣⁣⁣"

👉🏼There is only one way to get fiber - eat plant foods.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Studies show an increased risk for heart disease with low-fiber diets.

There is also lots of evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Carbs are LIFE⚡️- just pick the real ones - not the fake, factory packaged, chemical and fat laden s**t ones.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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KEEP IT REAL💚 with love - Bec x

💥💥💥 FREE HIGH CARB RECIPES >>>> https://meals.jackedonplants.com/bundle⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In the spirit of embracing simplicity and skipping complex resolutions, let's walk regularly. Walking a few times a week can significantly enhance brain health. Research shows that regular walkers, regardless of age, enjoy improved cognitive health (PMID: 36403067). A September 2022 JAMA Neurology study revealed that walking a minimum of 3,800 steps daily lowers dementia risk. This study, involving around 78,000 participants, indicated a 25% risk reduction at 3,800 steps, with benefits peaking at 9,800 steps. Higher intensity walking further amplifies these benefits. While not definitive proof, these findings highlight the substantial health advantages of regular walking (PMID: 36066874). Let's keep it simple and step towards better health. 🚶‍♀️🚶‍♂️

LET’S GET REAL. Starting a new year can be overwhelming, but a new year doesn’t require a new you. Take the pressure off and just start simple. Tiny habits trump big resolutions every time. Remember, progress not perfection. You’ve got this!

🍏 Based on evidence (and I would add logic and basic INTUITION that fruit is just about as healthy as it gets), it appears that there is no upper limit on the amount of fruit you can eat on a daily basis, and that any argument suggesting that fruit contains “too much sugar” is misinterpreting the scientific evidence.⁣⁣​​​​​​​​
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🥭🍇🍉🍌🍒🥝 Even though fruits have been relentlessly marketed as simple sugars, they are in fact complex nutritional packets containing an exceptionally high density of micronutrients, including vitamins, minerals, fiber, water, antioxidants, and phytochemicals.

Micronutrients are some of the most powerful components of whole foods, and when you minimize your fruit intake, you limit the opportunity for all the tissues in your body to absorb valuable anti-inflammatory compounds required for optimal physiological function and with tissue longevity. ⁣⁣​​​​​​​​

🌈 Fruit is some of the healthiest food to be consumed on the planet.

Anybody out there restricting fruit intake has been badly misinformed by someone trying to sell them on a fad diet - it's as simple as that.⁣⁣⁣

Stop worrying about weight loss and start worrying about eating real healthful, nutrient rich food that your body craves.

To your healthful gains - Bec (Fruit Bat) Frith xoxox⁣⁣

**NOBODY ON THE PLANET** is eating way over calories because of whole food plant consumption. ⁣
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It's the processed food that is almost always man-made with sneaky oils and refined sugars that dramatically increase calorie consumption while increasing cravings and leaving you unsatiated - deadly combo!
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Truth is if you're eating ONLY whole foods, zero processed foods and not using oils - you wouldn't need to track a single morsel of food EVER - it would be almost impossible to eat in a calorie surplus due to the sheer amount of food that would take! ⁣
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Keep it real ~ 🌱Bec x

Therefore comfort each other and edify one another, just as you also are doing. 1 Thessalonians 5:11