If your goal for the new year is to change the way you eat and add more whole and plant-based foods to your diet but don’t know where to start, you’re in luck! The Plant-Based Dietitian and Veria Living Network’s What Would Julieanna Do? host, Julieanna Hever joined me recently to discuss everything from how to start and end your day, what foods you should be consuming on a daily basis, how to juice effectively, proper hydration, and much more!
Sneak peek of Julieanna’s new talk show What Would Julieanna Do? on Veria Living:
Candace Rose: With the New Year upon us, many of us are looking to change the way we eat. How do you suggest we start our day?
Julieanna Hever: “I recommend jump-starting your day with a nutrient-rich breakfast that is easy to digest, and that will energize and satisfy you throughout the morning. Some of my favorite examples include:
- Blueberry banana pancakes (made with whole grain flour and plant-based milk)
- Bowl of oatmeal with fresh berries and chopped walnuts
- Chocolate mint, spicy tropical, or chocolate almond butter green smoothie
- Green juice
- Fruit salad sprinkled with oat bran and hemp seeds
Candace Rose: Why is it so important to start your day with water?
Julieanna Hever: “It’s a great idea to drink water first thing in the morning for a couple of reasons. First, you are breaking your overnight fast, where you have not hydrated in several hours. Secondly, it is a great way to ensure you will take in adequate water in a day when you kick it off first thing in the morning.”
Candace Rose: How should we end our day?
Julieanna Hever: “I recommend closing the kitchen down at least 3-4 hours before bedtime. Ceasing food consumption earlier in the evening enables your body to complete digestion and absorption before you hit the sheets, thereby promoting plenty of time for your body to focus on recovery, repair, and rejuvenation while you sleep…uninterrupted.”
Candace Rose: Are there any foods we should avoid before bed?
Julieanna Hever: “It’s ideal to not eat anything before bed, when possible. However, if you are hungry, making it difficult to fall asleep, opt for something light like a serving of fruit or some plant-based milk just to tide you over until morning.”
Candace Rose: What are some of the health benefits of adding lemon to your water?
Julieanna Hever: Lemon is an excellent source of the powerful antioxidant vitamin C and other flavanones that have antiallergenic, anticancer, anti-inflammatory, and antimicrobial properties to protect you against several illnesses. Also, it enhances the water’s flavor, helping you meet your daily quota.
Candace Rose: You suggest progressing to a fresh-pressed juice. What are some of the must have ingredients we should include when juicing?
Julieanna Hever: “I am a green lover! I recommend your juice is filled with chlorophyll! My favorite green juice recipe includes cucumber as the base, along with kale, spinach, lemon, ginger, and a splash of fruit like pineapple, apple, or melon.”
Candace Rose: Many of us will be making resolutions to eat healthy whole foods. What advice do you have for someone looking to change the way they eat once and for all?
Julieanna Hever: “First and foremost, make it a positive, fun challenge. Instead of being hard on yourself and insisting you are perfect, make small changes that you can easily adapt to, and progress to more and more changes. Start from an attitude of inclusion, instead of exclusion. Don’t tell yourself, “I can’t have this or that.” Instead say, “I am going to try this new ingredient/recipe/menu option.” It should always remain optimistic and adventurous.”
Candace Rose: What are some of your must have foods for 2013?
Julieanna Hever: “As I mentioned, I love my greens and that’s because they pack the biggest nutritional punch of any food available to us. This year, look for mini leafies. Now, there are gorgeous varieties of baby lettuces, baby kale, baby purple kale, microgreens. They keep the salads and other dishes creative and fun. Also, try out unique whole grains like amaranth, barley, red quinoa, and black forbidden rice.”
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