*If you want to work with us to lose weight using our holistic approach join our program here. We offer weekly email coaching (check-ins, livestream for questions), a free 15 min teleconference consult with Dr. David (metabolism expert) and a range of fasting, fitness and nutrition tools. The membership is for life - so anything we develop for the program in the future you will have access to. Hope to see you there soon,

 

 

 

Consuming a plant-based diet does not have to be difficult. Our family has been doing it for over 10 years and we are really in the groove. Today on the show we decided to share some of our tools for making eating more plants as easy as possible.

 

Our method is simple We have a framework set up where we don't even need to think about adding more plants to our meals because the main feature of our meals is the plants.

 

On the show we break down our meals into four categories. These include grains and starches, vegetables and fruits, plant based proteins and fats.

 

1) Grains and starches - Our favourite greens and starches include rice, pasta, bread, potatoes and oats.

 

2) Vegetables – we consume many different types of vegetables but our favourites include zucchini, celery, peppers, broccoli, cauliflower, peas and green beans. Leafy greens are a part of most dinners in our house. For fruits really we really like apples and blueberries. But we often have bananas, mangos, kiwi's, oranges and other fruits available for snacks for anyone who needs them.

 

3) Plant Based Proteins - Our favourite plant-based protein options include edamame, tofu, black beans, kidney beans, lentils, chickpeas, hemp seeds and quinoa. We try to have at least one of these in each meal. Sometimes we resort to pumpkin seed protein powder when we really feel like we need extra protein.

 

4) Fats – the most common fats we consume are nuts and seeds, oils and avocados. Our favourite oils are coconut oil and olive oil.

 

For our meals we think of these four categories as the four corners of the plate. We start with the vegetables making sure that they are abundant and varied. Then we add the grains and starches. Since we have two young ones these are often the feature of the meal for them. Finally we add in our protein and fat. We keep it very simple and we have a series of sauces and spices that we really love.

 

 

 

Vitamin D3 is the only vitamin our federal health authority in Canada recommends those over 50 take daily as a supplement. This is because deficiencies in our region of the world as so common and low levels are associated with a range of conditions. 

 

Vitamin D3 is easy to take and it comes in both liquid and tablet form. At Noble our vitamin D3 comes in and MCT oil liquid. This is a very clean carrier for this very important vitamin.

 

The interesting thing about vitamin D is that it seems as if we all absorb and store it differently. Some are able to only do a few minutes per day in the sun and maintain adequate levels some can spend entire days in the sun for long periods of time and never achieve the levels they're hoping for. This makes dosing this vitamin very difficult.

 

A common question we are often asked is - can you take too much? The answer is yes you can and that it is difficult to determine how much is too much and for whom. If you are going to take above the recommended dosage it is advised that you have lab testing to ensure that your levels do not go too high. High levels can disrupt the calcium homeostasis in your body. It is rare but it can happen so getting checked is wise.

 

 

Vitamin D plays many roles in the physiology of our bodies. It is most known for being immune supportive. Its role in the immune system is in activating cells with the intention of protecting us. 

 

When people post their levels of vitamin D from low to high they often will notice mood benefits. This correlate well with the low mood experienced by some in the winter.

 

Finally, vitamin D helps to support strong bones. Its role in calcium absorption and utilization is significant. Maintaining healthy levels of vitamin D is likely beneficial in the prevention of bone loss.

 

For more details on the our liquid vitamin D3 go here.

 

We hope you have a great weekend and enjoy listening to our podcast. 

 

Amy & David