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write a blog entry in which you ...
- give reasons as to why you chose this blog in the first place
- describe 1 intersting aspect you came across (don't copy-paste!)
- recommend that blog to your readers

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Eating Bird Food -- Healthy Recipes and Workouts from a Health Coach

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Eating Bird Food features simple, healthy recipes and workouts from health coach and personal trainer Brittany Mullins. Vegetarian, paleo and other options!

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These Almond Butter Brownies are Vegan, Grain Free, Oil Free, and Sweetened only with Fruit! They're fudgy and decadent, but also nutritious - made with only 8 ingredients!
Do you associate any memories with Brownies? For me, I remember making them with my Grandma when I visited her in the summer. We just followed the recipe off of the back of a Baker's Chocolate Box, but somehow the brownies we made together always tasted better.

Well, I'm happy to say that these brownies (1) taste just as amazing (2) are VEGAN, and (3) are pretty dang good for ya, too.

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These Almond Butter Brownies are Vegan, Grain Free, Oil Free, and Sweetened only with Fruit! They're fudgy and decadent, but also nutritious - made with only 8 ingredients! Do you associate any memories with Brownies? For me, I remember making them with my Grandma when I visited her in the summer.

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Vom Einfachsten das Beste herausholen, die Jahreszeiten in vollen Zügen genießen, die Natur in all ihrer Vielfalt erleben, die Produkte der Region wertschätzen, ein respektvoller Umgang miteinander - darum geht es hier auf meinem Blog. Ich liebe es, wenn die Dinge einfach sind und funktionieren, wenn Gerichte authentisch sind, sich Familie, Job und Freizeit vereinen lassen und am Ende ein gutes Gefühl bleibt.

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My New Roots - Delicious vegetarian recipes - How to make healthy choices every day

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Delicious vegetarian recipes - How to make healthy choices every day

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Kelly Eats Kale - Lets stop shaming each other for our food choices ...

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Lets stop shaming each other for our food choices I think one of the things that turns people off to the vegan community is this all or nothing mentality, like if you’re not 100% vegan then you’re not doing your part.

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The Real Life RD|NYC Dietitian Nutritionist

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helping you find peace with food and your natural body size

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Eating healthy can help you prevent disease.

A nutritious, well-balanced diet - along with physical activity and refraining from smoking - is the foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. Eating in this manner helps you maintain your body's everyday functions, promotes optimal body weight and can assist in disease prevention.

Overall Health

The nutrients in the foods you eat support the activities of day-to-day living, protect your cells from environmental damage and repair any cellular damage that might occur. Protein rebuilds injured tissue and promotes a healthy immune system. Both carbohydrates and fats fuel your body, while vitamins and minerals function throughout your body in support of your body's processes. Vitamins A, C and E, for example, act as antioxidants to protect your cells against toxins, and B vitamins help you extract energy from the foods you eat. Calcium and phosphorus keep your bones strong, while sodium and potassium help to transmit nerve signals. Without a healthy diet, you might compromise any of these essential functions.

Weight Control

In addition to the quality of the foods you consume, the quantity matters when considering good eating habits. Taking in the same number of calories as you burn ensures your weight remains steady over time. Consuming more than you burn, on the other hand, results in weight gain as your body converts extra calories to fat tissue. When you accumulate fat tissue, you increase your risk of developing one or more health problems, including heart disease, hypertension, respiratory issues, diabetes and cancer. A healthy meal plan without excess calories helps you not only feel better but can prolong your life.

Disease Prevention

Obesity is not the only nutrition-related cause of disease onset and progression. Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can predispose you to developing osteoporosis, or weakening of your bones, while too much saturated fat can cause cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems.

Considerations

If you are not used to eating a healthy diet that promotes your well-being, making gradual changes can help you improve the way you eat in the long run. You can substitute water for high-calorie, sugary drinks, for example, and switch from full-fat to low-fat dairy products. Selecting lean meats instead of fatty cuts and whole-wheat grains instead of refined grains can lower your intake of unhealthy fats and increase your dietary fiber intake. Fresh fruits and vegetables contain less sodium than canned, and snacking on fresh, crunchy produce like carrots, apples and cucumber slices is healthier than the fats and salt in chips.

About the Author

A writer since 1985, Jan Annigan is published in "Plant Physiology," "Proceedings of the National Academy of Sciences," "Journal of Biological Chemistry" and on various websites. She holds a sports medicine and human performance certificate from the University of Washington, as well as a Bachelor of Science in animal sciences from Purdue University.

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A nutritious, well-balanced diet - along with physical activity and refraining from smoking - is the foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol.

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Over the years, I've gotten a lot of questions about Plantar Fasciitis because it's such a common issue for runners. Having never dealt with it myself, I didn't have the insights to provide like I did with It Band Syndrome or Runner's Knee.Luckily, Jessica Nicolosi Slaven, MPT came to the rescue with some great information that will answer some [...]

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Over the years, I've gotten a lot of questions about Plantar Fasciitis because it's such a common issue for runners. Having never dealt with it myself, I didn't have the insights to provide like I did with It Band Syndrome or Runner's Knee.Luckily, Jessica Nicolosi Slaven, MPT came to the rescue with some great information that will answer some [...]

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Editor's blog Archives - Jamie Oliver | Features

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Tracii Hanes

Based in Las Vegas, Tracii Hanes is a freelance writer specializing in health and psychology with over seven years of professional experience. She got her start as a news reporter and has since focused exclusively on freelance writing, contributing to websites like Wellsphere, Education Portal and more. She holds a Bachelor of Arts in communication arts from Southwestern Oklahoma State University.

A healthy diet is the basis for a well-functioning body. Food is the source of energy for all of our bodily functions and directly affects how our bodies and minds function in every stage of life. There are a variety of reasons why a healthy diet is important, including disease prevention, maintenance of a healthy weight and quality of life.

Video of the Day

Calories are the unit of measure for stored energy in food. The energy provided by food calories is needed for every function of the body, including thought, physical activity, growth and healing. According to Medline Plus, foods containing an equal amount of calories and nutrients are ideal for a balanced diet.

Proteins, carbohydrates and fats are the building blocks of energy. After ingestion, carbohydrates are broken down into glucose, which provides raw energy that is either used immediately or stored in the muscles for later use. Complex carbohydrates like whole grains, vegetables and fruits provide a balance of calories and nutrients, whereas simple carbs such as sugar and white flour are high in calories and low in nutrients, making them a poor choice for energy production.

A healthy diet helps maintain an ideal body weight and prevent obesity. When eaten frequently, foods high in saturated fat, trans fat and sugar can lead to excess weight gain and obesity.

While calories are needed for energy, empty calories-those derived from foods with little nutritional value-can lead to weight gain. Eating foods with a balance of calories and nutrients can help provide the body with the fuel it needs to function while avoiding weight gain.

A poor diet has been directly linked with diseases such as diabetes, heart disease and certain types of cancer. Trans and saturated fats are known to cause atherosclerosis, which is a major risk factor for heart attack and stroke. Foods high in cholesterol can raise levels of LDL ("bad") cholesterol in the blood, which also contributes to the arterial damage seen in atherosclerosis.

According to the American Cancer Society, processed meats, fried meats and alcohol are associated with an increased risk for certain types of cancer, such as cancer of the colon or liver. Foods that contribute to obesity are also indirectly linked to cancer, since obesity increases the overall risk for developing cancer.

A healthy diet can lead to better overall performance of the mind and body. According to the U.S. Department of Agriculture, foods high in antioxidants can help promote generation of neurons into old age while improving the ability of existing brain cells to communicate with each other, resulting in improved cognitive functioning.

What's more, diet may play an important role in mood and mental health. According to the American Journal of Psychiatry, a healthy diet is associated with a lower incidence of depression, anxiety disorders and dysthymia than a typical "Western" diet high in sugar, processed foods and alcohol.

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Reasons Why It Is Important to Eat Healthy Foods to Stay Healthy

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A healthy diet is the basis for a well-functioning body. Food is the source of energy for all of our bodily functions and directly affects how our bodies and minds function in every stage of life. There are a variety of reasons why a healthy diet is important, including disease prevention, maintenance of a healthy weight and quality of life.

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Homemade lemon vinaigrette is one of the most versatile salad dressings! Today, I'm sharing my go-to lemon dressing recipe for all of your salad needs. It's light and lively, and goes with nearly any salad.

Lemon juice shines in this simple recipe using basic, high quality ingredients. No store-bought salad dressing can compete with these vibrant, freshly-squeezed flavors.

To make this lovely dressing, you'll need just five basic ingredients. Fresh lemons and garlic are key-please no pre-squeezed juice or pre-minced garlic here. You'll also need extra-virgin olive oil, Dijon mustard, and honey or maple syrup. The Dijon mustard rounds out the flavor and helps emulsify the ingredients so they stay blended together.

This dressing yields enough for six generous side salads and keeps in the refrigerator for up to ten days. I've enjoyed this dressing for years and know you will, too!

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If there were ever a creamy potato dish worth making, it is this one. It's similar to scalloped potatoes, but better, in my opinion. It comes together simply and beautifully, with no roux required.

This potatoes au gratin recipe is actually known as gratin dauphinois in France. Gratin dauphinois hails from the Dauphiné region in southeastern France, which is nestled next to Italy.

Gratin dauphinois features thinly sliced rounds of potatoes cooked in cream, sometimes with cheese but often without. This potato gratin includes a generous amount of Gruyère cheese, and I wouldn't want it any other way! The recipe is lightly seasoned with garlic, pepper and nutmeg, and the end result is just... magic.

If you would love a moment of happy silence at your bustling holiday meal, serve this recipe. I have literally watched people go quiet upon their first bite. That's when I know a recipe is just right!

You can also can prepare this recipe in advance, which is a big plus for a full-course meal. This dish would be welcome at Thanksgiving, Christmas, Easter, or any special occasion in between.

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Can we talk about how beautiful those rainbow carrots are?! You are looking good today, carrots. This stunning roasted carrot dish features warm whole grains, protein-rich chickpeas, spiced pepitas and a light herbed crème fraîche sauce.

Don't be intimidated by its gourmet looks- this recipe is simple to make once you get going. It has several different components, but none are complicated, and they come together beautifully.

This recipe is an absolutely lovely vegetarian option for your holiday table. Call it a main dish for the vegetarians and a side dish for everyone else. It's also a well-balanced weeknight or special occasion dinner.

If this recipe looks familiar, it's because it's one of my all-time favorites. It even made it into my cookbook with a tahini sauce variation. Today, I'm sharing it again with updated photos and a video so you can watch how it all comes together.

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Somehow, November is here and it already feels like winter outside. Grace went trick or treating for the first time yesterday in her Minnie Mouse costume. We dressed as Minnie and Mickey to match!

Below, you'll find plenty of seasonal recipes that will sustain you between now and your Thanksgiving feast. This collection highlights healthy everyday recipes. Check out my Thanksgiving roundup if you're planning your holiday menus. Stay tuned for new recipes coming your way shortly.

Apples
Gluten free and vegan (see notes)
"We made the apple oatmeal on this cool morning here in Kansas...and it was perfect. Topped it with some almond butter and a swirl of maple syrup. My 3 year old ate most of my portion along with his. So, kid friendly, as well! Another recipe well done!" - Jamie
More apple recipes "
Show me more recipes "

Have you tried a ranch water cocktail? If not, let me introduce you! Essentially a tall tequila soda with extra lime, the ranch water is more than the sum of its parts. If you use a great tequila and Topo Chico, it tastes quite special.

The ranch water is like a bubbly, light and totally unsweetened margarita. If even "skinny" margaritas are sometimes too sweet for you, try a ranch water instead. It's super refreshing and perfect on a hot day. When I'm at a bar without an exciting wine list, the ranch water is my go-to drink order regardless of the season.

Ranch waters hail from Texas, with Ranch 616 in Austin claiming to be "home to the original ranch water." I honestly can't recall when I first tried a ranch water-maybe it was during my month in Austin in 2015, or sometime in between. My brother lives in West Texas and I was delighted to discover ranch waters at his wedding reception a few years ago.

Pre-made ranch water cocktails in cans are becoming more popular, but you can't beat a homemade ranch water made with good tequila, bubbly Topo Chico and fresh lime. They're so easy to make. Find my recipe below!

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Make this spinach salad recipe to serve with your favorite main dishes! This fresh spinach salad features seasonal fruit, creamy goat cheese, toasted pecans, just enough red onion, and the perfect amount of vinaigrette. It's finished with a drizzle of thick balsamic vinegar or balsamic glaze.

This spinach salad is beautiful, absolutely delicious, and holiday worthy. It's also easily adjusted to the changing seasons, and simple enough to make on a weeknight. Hooray!

You'll see raspberries in these photos, which are wonderful. You're not limited to raspberries, though-this spinach salad would be equally great with apples, pears, strawberries and more. You'll find a full list of options below.

I've created quite a few green salad recipes over the years, but not a lot of spinach salad recipes. Arugula, kale, romaine and spring greens are usually my fresh greens of choice. The other day, I tried a spinach salad at a local French restaurant that inspired me to give fresh spinach in salads another chance. Let me tell you, this spinach salad is worth making! I love it and hope you do, too.

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Cookie and Kate is a healthy food blog that celebrates whole foods with fresh vegetarian recipes.

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When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It's so simple, in fact, that we know you can eat better by focusing on these eight things.
1. FOCUS ON REAL FOOD
We mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans. Natural sweeteners, coffee, chocolate and wine count, too - just in moderation. Avoid food that is mass-produced, emulsified (where water and oil don't separate) or shelf-stable. Eating real food leads to eating more nutrient-rich food without much effort. See What Real Food Looks Like for more information.
2. OPT FOR COMPLEX CARBS
When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain breads and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages. Check out our Essential Guide to Carbs .
3. ENJOY LEAN PROTEIN
It's perfectly OK to indulge in breakfast sausage and cheeseburgers on occasion. But on an everyday basis, there are plenty of great lean proteins to choose from. Some good meat-free options include beans, peas, quinoa, lentils, tofu, low-fat yogurt and 1% milk. Fish is another great source of protein that can also be rich in healthy omega-3's. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast. Learn more with our Essential Guide to Protein .
4. CONSUME HEALTHY FATS
Add avocados, nuts and nut butters, seeds and fatty fish like salmon into your weekly menu. Cook with healthy oils like olive or grapeseed instead of butter or lard. Make salad dressings with flaxseed oil for a healthy dose of omega-3's. Find out more with our Essential Guide to Fats .
5. EAT LOTS OF COLORS
Incorporate colorful foods into every meal - some people call it eating a rainbow. From dark greens to red berries, orange bell peppers and white onions, the colors in fruits, vegetables and even proteins are associated with important vitamins and minerals. Eating a rainbow of colorful foods, especially fruits and vegetables, is a great way to get a variety of micronutrients in your diet. Take a deep dive with our Guide to Vitamins & Minerals and check out these Rainbow-Inspired Smoothies .
6. BALANCE YOUR PORTIONS
Eat a balance of carbohydrates, proteins and fats at each meal and choose foods rich in fiber, vitamins and minerals. A good way to do this is to fill your plate with 3-4 food groups at each meal. Eat a combination of protein-rich foods, whole grains, dairy, fruits and vegetables, and incorporate the groups you miss into other meals and snacks throughout the day. Stick to healthy portions - see our Essential Guide to Portion Sizes for tips.
7. MINIMIZE THE SUGAR
In its natural state, sugar is a relatively harmless - even necessary - carbohydrate our bodies need to function. It's found in fruits, vegetables and dairy as the compound fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture or color. Eating too many of these empty calories has many health effects, the most obvious being major weight gain. Added drives your insulin levels up, messes with your metabolism and causes those calories to turn right into belly fat. Sugar goes by many . Learn more about the surprising benefits of cutting back on sugar .
8. CHOOSE SMART SNACKS
Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible. See What 200-Calorie Snacks Look Like or dive in with these classics:

Healthful eating isn't about eating perfectly. It's about making more nutritious choices most of the time, nourishing our bodies with real food and enjoying the occasional treat along the way.

Here we've gathered more resources for people looking to eat better.
5 Reasons Why You Should Allow Yourself to Eat All Foods
Labeling your food as "good" or "bad" is passé and counterproductive to your well-being. Before you embark on the newest juice cleanse, learn why allowing yourself room to eat all foods can be beneficial to your waistline.
3 Reasons to Give up Fad Diets
Don't fall for gimmicks: cayenne pepper this and cabbage soup that. This year, ditch your yo-yo diet for good. Healthy eating is a lifestyle change, not a novelty. Here's the rationale behind the long-term benefits.
5 Ways to Make Your Kitchen as Oasis of Healthy Eating
Set yourself up for healthy eating success by stocking up on healthy options and then putting them front and center.
6 Habits That Are Undermining Your Healthy Eating Plan
From not keeping healthy foods you enjoy on-hand to over-exercising, these six habits can keep you from achieving your nutrition goals.
The Ultimate Guide to Cutting Back on Calories when Eating Out
Between bottomless margaritas and 12-ounce prime ribs, it's a challenge to stay on track when you eat out. It's easy to load up on extra calories, fat, sugar and sodium if you're not paying attention. Check out our guide for easy tips to trim the excess.
Essential Guide to Meal Planning
Meal planning is a secret weapon - not just for weight loss and healthy eating but for simplifying your family's routine and doing it all on a budget. Here's our step-by-step guide for it all, from making a shopping list to the recipes you need to be successful.
Ask the Dietitian: Is a Calorie a Calorie?
Calories are the magic numbers for maintaining your weight. But are all calories created equal? Our expert explains the difference between calories from carbs, protein and fat.
20 Ways to Get Your Family to Enjoy Healthy Eating
It takes a village for anyone in a household to eat well. These tips will help you get the whole family involved with a healthy eating plan.
READ MORE ESSENTIAL GUIDES

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Essential Guide to Healthy Eating | MyFitnessPal

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When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It's so simple, in fact, that we know you can eat better by focusing on these eight things.

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Setting a New Year's resolution for eating healthy is the easy part, sticking to your goals is the challenge. To help make 2018 your year for healthy, homemade meals, we asked several of our food experts for the tips they use to keep their kitchens and dinner tables full of fresh foods!

Tips from our Food Experts:

"The healthiest thing you can do is eat a diet abundant in fresh, seasonal produce. All our meals are planned around veggies. It starts with our Green BEAN order. I see what produce is available, and then think about what recipes I want to make that week that utilizes those veggies."

"The New Year is a time where the word "detox" will likely be filling up your inbox. While January is as great a time as ever to load up on fresh fruits and veggies, remember to respect your body and eat what makes YOU feel best. If that's not kale salads and green juice, it's quite all right. Know that over-stressing about healthy eating can be even more unhealthy than that donut you may be craving!"

-Alexis Joseph (Hummusaspien.com, The Alchemy Juice Bar + Cafe)

"Purge Your Pantry! Grab a couple of boxes and begin separating your foods into three categories. What you'll keep, what you'll donate, and what you'll compost/toss. Doing this on a regular basis keeps your pantry organized and makes meal planning much easier!"

-James N. (Green Bean Delivery Marketing Manager)

"Do not skip meals. This practice tends to amp up the appetite and, therefore, you may eat more food in the long run."

Keep lots of healthy pre-portioned snack options on hand for when hunger strikes. Pre-bag apple slices with lime juice, grapes, carrots and celery. These pre-portioned snack options will help you curb your hunger with a nutritious snack. They are also perfect for on-the-go snacking!

"I love making healthy soups with loads of veggies, but I don't love the time it can take to make them. So, as a shortcut, I'll steam the veggies on my stovetop before adding them to the mix. This trick works especially well for carrots and celery."

-Julie C. (Green Bean Delivery Graphic Designer)

"One of the best ways to stick to your healthy eating goals is to have healthy snacks on hand for when you get hungry. Grab a handful of mixed nuts, spoon of coconut butter or some vegetable sticks. It will help curbs your cravings and keeps you aligned with your healthy eating goals."

"We like to substitute vegetables in recipes for grains and pastas. You can bump up your intake of veggies by making cauliflower rice, cauliflower crust pizza, spaghetti squash and zucchini as noodles instead of using grains and pasta."

"Drink LOTS of water. Your hair and complexion will thank you plus it will help relieve your hunger pangs. I drink a ton of hot tea (ALL year round) and consider it part of my "water" intake."

"Make food prep a habit! Spending even an hour in the kitchen on Sunday to prep some food can make a huge difference in how likely you are to make healthy food choices during the week ahead!"

"Nuts and seeds are a great source of fat, protein, and important vitamins and minerals. I buy raw, organic nuts and seeds in bulk and dry roast them in the oven. Place on a baking sheet and roast on 300 degrees, 15 minutes for seeds and 20-30 minutes for nuts. Store in glass containers with lids, and you have an easy, healthy grab and go snack!"

"My favorite way to boost the nutrients in my diet is to substitute Greek yogurt in place of sour cream and other dairy products. Greek yogurt is packed with protein, is calcium rich, provides probiotics for our bellies and vitamins for our bodies. Plus it is naturally low in sodium. I will use Greek yogurt in dips, add it to my homemade Alfredo sauces to keep it lean and even mix it into my cakes and cookies."

"Want to focus on healthy eating this winter? Try a handful of new soup recipes! Soups are a simple and delicious way to load nutrients into your diet."

-Sonja Overhiser, Author and Podcast Host at A Couple Cooks

Here's to eating healthy in 2018!

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13 Tips to Eating Healthy in 2018 - Green Bean Blog

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Setting a New Year's resolution for eating healthy is the easy part, sticking to your goals is the challenge. To help make 2018 your year for healthy, homemade meals, we asked several of our food experts for the tips they use to keep their kitchens and dinner tables full of fresh foods!

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A big part of my job - and a lot of what I strive to put out there as my message - revolves around fitness and the right diet. Two things that I believe are inseparable. Yet, a lot of people ask me what that actually means to me - „the right diet". Ist there such a thing as right or wrong when it comes to food? Is „healthy" the only criteria for a „good diet"? What do I look out for when it comes to food and what do I think is important?

I've been interested in healthy eating for a while now. Not long after I started lifting weights regularly I realized that I would have to adapt my eating habits in order to see results. For me, changing to a healthy diet wasn't too big of a adjustment - I've been eating relatively healthy for as long as I can remember (thaaaanks mom & dad). But I still had to accept that eating a piece of marble cake with my bowl of musli every morning (and yes, I mean every morning) wasn't going to get me the results I was hoping for. Also, I might have to add, I used to be one of those people that could eat whatever they like without gaining weight - a so called „ectomorph". I've always been relatively skinny - however, that's one of the main reasons I had to adjust my diet to my new lifestyle: to make sure I was eating enough calories from the right foods in order to gain muscle and not lose weight.

Today, a few years from when I started out, I still eat a lot - firstly, because I just love food and I love fueling my body. Secondly, because I'm still training a lot and trying to reach my physical goals. That requires me to eat a certain amount of calories every day. However I feel like my metabolism changed a bit and I don't eat aaaas much as back then. And that also doesn't mean I eat everything in sight, no matter how healthy or unhealthy. I still try to maintain a healthy and balanced diet most of the time. Therefore I don't really care for diets, like the whole „low carb" or „no fat" thing. Instead, I try to fuel my body with what it needs and not deprive it of anything - including a good amount of carbohydrates, healthy fats and a sufficient amount of protein.

However, when it comes to the foods I consume there are other aspects I pay attention to besides their nutritional value. One of those aspects is sustainability. The more I was dealing with nutrition, the more I realized something very important: „the right diet" isn't just about me and my body. Sure, a major part of how and what we eat is to fulfill our individual needs and to keep our bodies working. But there's another aspect we should consider: the choices we make everyday, especially when it comes to what we consume, impact our environment, and ultimately this planet, in ways most of us can't even imagine. That's why for me, „eating right" is just as much about making choices that are sustainable and that do as little harm to our planet as possible. So if you have the resources and the capacities to adjust your diet to your own needs and preferences, you should absolutely be able to make choices that are sustainable as well.

I am certainly not perfect in that regard: for example, there is so much science out there that proves that meat consumption in industrialized countries is directly related to climate change. Personally, I still eat meat - but I do try to keep the major part of my diet plant-based. And I can see it in my surroundings, too: a lot of people are trying to make their diets more sustainable by consuming less and less meat products. Take my brother for example: just like me he's neither a vegetarian, nor a vegan. He has, however, recently stopped consuming beef. Why? Studies that prove the impact of animal agriculture on our planet have shown that beef is actually the most problematic. The reason for that is simply that out of all other animals, cows require the most livestock feed, produce the most methane and are therefore responsible for extremely high carbon dioxide emissions. Of course by now most people are aware that meat consumption in general is hurting our climate and our planet. Animal agriculture is responsible for 80 to 90 percent of water consumption, it's the leading cause for rainforest destruction and it is directly responsible for the destruction of ecosystems and natural resources.

Even though I'm not a vegetarian myself, I am aware of the fatal consequences of frequent meat consumption. In my opinion this is where everybody's personal responsibility starts. Of course everyone is free to chose how they want to live their life and/or what they want to eat. However, it is not at all difficult to take little steps towards a sustainable lifestyle - even if that means having one or two meatless days per week, or making more conscious choices when buying meat products (like buying organic meat only). Just because you're not implementing something a hundred percent, doesn't mean you shouldn't be doing small things to create an impact. We can all contribute in some way, with a little effort and a few changes here and there :)

For me, another one of these small efforts is making sure I buy food that is made sustainably. When I shop for food, one of the things that are most important to me is knowing where my food comes from and how it was made. I try to buy organic and seasonal foods whenever I can. If I have the luxury, I prefer buying my fruits and vegetables, and especially meat products, at our local Saturday- market or at the nearest organic store. Again, this is not about being perfect and being one hundred percent consistent - sometimes I'll buy raspberries in November and I regularly eat bananas (which, as most of us will know, don't grow in Germany). It's not the twenty percent of time where you don't implement something that are crucial - it's the other eighty percent where you try your best to live your daily life as consciously and sustainably as possible.

Even though organic foods aren't necessarily healthier than regular foods, there are a few reasons why I prefer buying them: a lot of the time organic foods are less contaminated with pesticides and their growing is done much more sustainably, as is the animal agriculture. Of course it's important to know that organic doesn't automatically mean organic (confusing, I know). There is a variety of different organic-seals. Not every organic seal on a product speaks for a higher quality of the product. However, there are certain organic seals where you can be sure that the products have to withhold high standards. In Germany, some of the reliable organic food associations include „Bioland", „Demeter" and „Naturland". They require higher standards than foods that are produced under the regular european organic seal, where the products only have to withhold basic standards to carry the seal. Let me stress this point again, it's really not about being perfect! I'm also aware that organic products are often a lot more expensive than regular ones. But still you can take little steps in the right direction and try to support organic brands. Especially if you do have the resources and maybe some financial wiggle room. Even if you can't afford shopping at organic stores only: many of the big supermarket chains have their own organic lines that are really reasonably priced. In that case, check how reliable the organic seal of that supermarket is and whether their organic products are actually produced under higher standards than regular products - which is not always true. But it can be worth it to do a little research and to spend your money on products and foods that have been produced sustainably and eco-friendly.

For me personally, „eating right" doesn't just mean eating healthy foods that nourish my body (even though that is certainly a major part of it). Eating right also means doing as little harm to the environment and our planet as possible and creating a positive impact with small things, such as our food choices. I've said it many times and I'll say it again: I'm not trying to be perfect here and I don't think anyone has to be - this is not an „all or nothing" kind of thing. I'm convinced that little things you do in your daily life will have the biggest impact in the long run - such as more awareness when it comes to how we buy and consume foods. Especially if more and more people start thinking about what changes they can make in their lives to live just a tiny little bit more sustainably. Doesn't matter if that is reducing your meat consumption, buying more seasonal & organic food, riding your bike to work instead of taking the car or tell others about what you've learned. I believe that most people have the option to create a positive impact - in whatever way that may be.

xx Pam

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Pamela Reif, Dan Bender, Lukas Ingelheim, code & co., c&.

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A big part of my job - and a lot of what I strive to put out there as my message - revolves around fitness and the right diet. Two things that I believe are inseparable. Yet, a lot of people ask me what that actually means to me - „the right diet".

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Clean Eating Rezepte, Ernährung und Fitness

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About Michelle

Hello! My name is Michelle Tam, and I love to eat. I think about food so much that it borders on obsession. I've always loved the sights and smells of the kitchen; my mother was (and is) an excellent cook, and as a kid, I was her little shadow as she prepared supper each night. From her, I gained a deep, abiding love for magically transforming pantry items into mouth-watering family meals!

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Nom Nom Paleo - Award-Winning Paleo Recipes by Michelle Tam

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Paleo, gluten-free, grain-free, dairy-free, and Whole30-friendly recipes from New York Times bestselling author Michelle Tam, creator of Nom Nom Paleo!

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I have been doing a lot of reflection lately about my eating disorder journey, and what it was exactly that made me come to my senses and recognize that I needed to start recovering before it got as bad as it could have gotten. I read a lot of books, blogs and emails written by others who have suffered and in many ways dealt with their illness for much longer than I did, and it has caused me to stop and think - what was it that made me come to my senses after two years of intense restriction? What caused that shift? I have been trying to figure that out in order to express it and help others, and this article will be my best (and first!) attempt at doing that.

To give you a bit of history about my journey, I have suffered from undiagnosed stomach problems since I was a baby. A lot of different foods have always made me feel nauseous, bloated, sick to my stomach and uncomfortable, so I learned early on to avoid certain food groups all together. In my teenage years I dabbled with all sorts of dietary labels from vegetarian, to vegan, to gluten-free, to dairy-free, to sugar-free, to low acid, to low glycemic and everything in between - as well as everything all at once. At the time they all helped here and there, but none of them ever really stuck.

It wasn't until my senior year of college that I took the leap into full on plant-based veganism. I had been somewhat of a pescetarian (vegetarian + fish) for many years, so cutting out the rest of the animal products that I still ate like dairy, eggs, and fish didn't seem like too huge of a leap at first. I did a 5-day plant-cased cleanse with my mom to ring in the New Year that consisted of 5 days of fruits, veggies and nuts along with two juices and a smoothie each day.

I felt so incredible eating that way and cutting out all the processed foods and animal products from my diet during the cleanse that I decided to remain plant-based vegan and never look back. I have an extreme personality, so choosing to go all in wasn't something new for me. I am either all in or all out... And all in just felt right to me. Especially when it came to my health, and at the time I felt healthier than ever.

I fell hard and fast for the plant-based vegan lifestyle. I made it my entire life by starting to learn all sorts of yummy vegan recipes, researching vegan restaurants and talking to everyone I knew about what I was doing and how great I felt. Simultaneously, I dropped about 20 pounds in a short period of time. I wasn't just eating a plant-based diet but I was also restricting my food intake at the same time, because I was addicted to that "light" feeling that eating just vegetables and fruits gave me. I distinctly remember wondering how I ever enjoyed legitimate fullness or satiation in the past because that light feeling was so euphoric in the beginning of my restrictive period.

Not much time passed before I started my blog, The Blonde Vegan. I started posting photos of my plant-based creations and musings on social media and the Internet, used a lot of hashtags and racked up a following pretty quickly. I loved connecting with readers who were interested in my seemingly super-healthy lifestyle and wanted to share the passion with me by reading my blog and engaging. I started to feel a responsibility as a growing face in the vegan community to write about the lifestyle from all angles, share recipes and lifestyle tips, and live up to The Blonde Vegan persona I had begun to create for myself.

The first several months in vegan blog-land felt like a blissful whilrwind, but after a bit more time passed I knew that my personal health was starting to slip. I had been highly restrictive and was starting to feel the effects of it on my body and in my energy levles. In many ways, a plant-based diet can be healthy and full of abundance... But I wasn't living that abundant lifestyle, and I wasn't giving my body what it needed. Over the next year, I started to show signs of malnutrition through hair thinning, low energy/lethargy, anxiety and isolation, orange skin (too much beta-carotene!) and an overall obsession with shopping for, preparing, and photographing my plant-based foods.

A year and a half in, I knew the lifestyle had become too much for me. I was too all in... And I didn't feel healthy anymore. As someone who is passionate about wellness and sharing my active, healthy lifestyle with my readers and friends, I felt like I wasn't being true to who I was nor was I portraying an authentic version of myself on my blog. That inner self-awareness and intense, subconscious passion for being authentic to myself is what I believe I have to thank for coming to my senses when I did.

With a little bit of research, I realized that I had orthorexia. Orthorexia isn't officially recognized as eating disorder, but it's classified by an obsession with healthy, pure, clean foods from the earth and a subsequent fear and avoidance of any foods that you deem "off limits" because they aren't healthy enough. I knew that was exactly me. I had elements of anorexia and restriction going on, which even lead to binging at times (on super healthy foods), and I was caught up in a cycle of extremes with food no matter where I turned.

I started sharing my newfound discovery of orthorexia with my friends, family and nutritionist, and everyone swiftly agreed that I needed to get help by beginning to detach myself from the labels I had created for my diet and stuck to so rigidly for nearly two years. Beginning to let go of those labels was incredibly freeing and also terrifying, especially because my online persona and now business completely depended upon the foundations of being "The Blonde Vegan."

Even though it was scary to come clean to my blog audience about what I was going through, I wanted to do it because recovery was worth it to me. I wanted my life back. I wanted my vibrant personality, my active lifestyle, the fun times with my friends, my less anxious self, my creativity, my flexibility with plans and eating times... I wanted it all back.

Slowly but surely I started taking steps to recovery and breaking down the rules that I had so strictly abided by for so long. For me, that meant letting go of the vegan label and allowing myself to relearn how to listen to my body. It meant being incredibly open with those around me about what I was going through, because for so long I kept the pain of my obsessions to myself. It also meant shifting the way I viewed life - mainly by letting go of the extreme and "perfect" version of everything I did, and starting to just live in the middle. To live a balanced life wherever possible instead of striving for an unattainable means of perfection.

Recovery, for me, was an awesome experience, despite the many challenges and ups and downs. It was a journey of intense self-reflection, radical honesty, and utmost acceptance. It was about learning that who I am on the inside is a girl who has SO MUCH to offer, and that a few pounds on the scale have absolutely nothing to do with that. It was about relearning true happiness, how to achieve that, and how to be me again. I ended up changing my blog name to The Balanced Blonde, not just because I strive for balance every day but because that's what I want to promote to my readers and to anyone else struggling. There is hope, and there is so much beauty in balance and moderation. I hope that my story can be an inspiration to anyone who is still struggling - that there is light at the end of the tunnel, and you deserve to be exactly who you are and nothing short of that.

About the Author:

Jordan Younger, AKA The Balanced Blonde, is yoga junkie, passionate writer, fitness freak, dream chaser, cleanse creator, founder of TBV Apparel, author of Breaking Vegan: One Woman's Journey from Veganism, Extreme Dieting, and Orthorexia to a More Balanced Life & striver of balance.

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I have been doing a lot of reflection lately about my eating disorder journey, and what it was exactly that made me come to my senses and recognize that I needed to start recovering before it got as bad as it could have gotten.

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How did I turn out to be a vegetarian? It all started about five years ago. I don't even remember the exact date when the change took place, but I do remember all the important events that made me take this decision. It was a sudden change. One day I woke up and said: "From this moment on I'll stop eating meat.". And so I did.

It's time to stop worrying about what you're going to eat! I created the meal planner app to help you! Get your personalized meal plan with delicious, healthy, and budget-friendly recipes! GET YOUR MEAL PLAN!

"I'll never give up meat... ever!"

Let's start with the beginning. A while ago, before I made the transition to a vegetarian diet, my cousin told me she had decided to give up meat and become a vegetarian. I, an avid meat eater [I was eating meat every day, at almost every meal!], told her she's crazy! I started telling her she will harm her body and all kinds of stupid things like that, and the grand finale was "I'll never give up meat, ever! I could never be a vegetarian!". I'm still a bit embarrassed when I remember that I even asked her idiotic questions like the already famous "Where will you get your proteins from?" ...

My Vegetarian Story: The Spiritual Change

My transition to a vegetarian diet was also influenced by a spiritual change. About five years ago, I went through a not-so-happy part of my life. I felt lost. I felt like I had no stability, no certainty for a better future. I was depressed. Nobody knew that of course. I'm actually pretty good at hiding my emotions. I was feeling like the path I took was not the right one for me. It was like I was offered a life I did not want, a life others have organized for me, without my consent. I felt like an outsider.

In those critical times, I started watching lots of documentaries. It was like I had found a refuge in them. The more I was learning, the better I felt. I think I watched almost all existing nutrition documentaries available then. I also watched some documentaries about religion, spirituality and personal development. The documentaries I've seen had a huge impact on my way of thinking. It was like a thick veil was taken off my eyes and I could finally see clearly! I started developing as a person and slowly, I began to make my own path in life.

The nutrition documentaries I saw, made me realize how badly was I eating. I wasn't into fast food or other junk foods, but still, I was eating a lot of meat. The documentary that made me say "From now on I'll stop eating meat." was Earthlings. Up until today, I didn't finish watching the whole movie. 10 minutes were more than enough for me. The next day I decided I'll become a vegetarian, and so I did. I just couldn't live with myself knowing that my diet was not only causing me harm, but also all those poor animals.

Therefore, for me, the diet change also had ethical grounds. Right after I became a vegetarian, I also started blogging.

My Vegetarian Story: List of Must-Watch Documentaries

Nutrition documentaries:

Other interesting documentaries:

My Vegetarian Story: List of recommended nutrition books:

My Vegetarian Story: The perfect diet?

I can't say my diet is perfect. If I want to eat chocolate, I'll eat chocolate! Moderation is key! But, overall I eat better. I know some people would say that the vegetarian diet is not entirely healthy and that a vegan or even a raw vegan diet is better. Well, we're not the same! We are all different and have different needs. I think we should all test these diets on ourselves and decide which one is the best for us. My advice is to read a lot and watch many documentaries, then decide what is best for you.

Also, if you're new to my blog you should know that almost all my new recipes are vegan. I am not. I hate labels. I have a vegetarian diet, which means I eat mostly plant-based, but I do eat eggs, dairy, and honey from time to time (once a week or even 2-3 times a month). I do prefer a mostly vegan diet but for me, this is the diet I choose and works best.

On my blog, you'll find many popular meat-based recipes made vegan. I love "veganizing" meat-based recipes and making them cruelty-free and healthy. So if you're one of those vegan extremists who blame other vegans or vegetarians for naming soy milk - "milk", vegan cheese - "cheese" and for eating vegan foods that mimic meat-based recipes...well...CLOSE THE PAGE NOW and never come back.

No matter what your reason was for adopting a vegetarian/vegan diet or even for eating less meat, be it ethical or health-based, congratulations! Every small step towards a healthier, cruelty-free and environmental-friendly diet counts. Hope the recipes on my blog will inspire you to cook more and more plant-based meals. 🙂

Here are some useful articles I wrote a while ago:
Macrobiotic Diet 101 | Everything you need to know about macrobiotics! Healthy Sugar Alternatives How to Choose Healthy Whole Grain Bread Do you really know what you eat?.
My Vegetarian Story: Wake up people!

Let's leave the ethical part aside and talk about real health facts.

Meat isn't what it used to be. It's one thing to have your own pig in the backyard and feed him with high quality, non-GMO forages, and it's another thing to buy processed meat from the supermarkets. ALL meat you find in supermarkets is filled with antibiotics, GMOs, hormones and other bad stuff that cause cancer and auto-immune diseases. I'm not even going to talk about highly processed meat products like sausages, ham etc. You have to be suicidal to eat that!

Eggs. I try to buy eggs only from safe sources, mostly from the farmers market. Learn more about eggs here: All about eggs in our diet. Are they good or bad?

Dairy products. After the age of 2-3 years old, we can no longer properly digest dairy products. There is a great number of lactose intolerant people in the world. Doesn't that bring up some questions? I eat dairy products, but not that often. I advise you to read this article Why milk and dairy products are bad for your health, to find out more about this. Also, you should read The China Study: The Most Comprehensive Study of Nutrition Ever Conducted. It's a great book!

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We live in a world where we are constantly getting sick by the food we choose to eat. We're in such a bad situation that it's even difficult to find healthy fruits and vegetables because even they are filled with pesticides and growth hormones and are irradiated for the sake of beauty and increased production. Let's change the world we live in by changing ourselves. The change comes from us! Any small change you make, matters and has a greater impact on the world that you might think! Start by giving up all processed foods and eat real, whole foods instead. You'll see how good you'll start to feel.

And a final piece of advice, never stop learning! You don't have to listen to me, or others, find your own answers to your questions! Learn, evolve, become a better person!

I'm looking forward to reading your comments. I'm really curious to find out your stories too. Leave a comment and don't hesitate to contact me if you have any questions. I will gladly help! Hugs!

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My Vegetarian Story: From meat eater to happy vegetarian

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How did I turn out to be a vegetarian? It all started about five years ago. I don't even remember the exact date when the change took place, but I do remember all the important events that made me take this decision. It was a sudden change.