Category Archives: Uncategorized

Improving Quality of Life for Seniors

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The following article has been submitted by Jason Lewis. Jason is a personal trainer and he’s the primary caretaker for his mother. Jason works to create programs that are considerate to the special health needs of those over the age of 65. 

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Improving Quality of Life for Seniors

When seniors reach their older years, they want to continue to maintain a high quality of life. Staying physically healthy is important, but that’s not all there is to life. We need to ensure their mental and emotional state is in good shape as well. Here are a few ways to improve seniors’ everyday quality of life and give them a positive outlook, which can ease stress and help cognitive function.

Monitor Depression

The Centers for Disease Control (CDC) says depression affects up to 5 percent of the elderly population. That number jumps to 13.5 percent for seniors who require home health care. Get acquainted with the signs of depression in the elderly and be on the lookout for them in the seniors you know and love, especially after major health incidents or events like the loss of a spouse. If necessary, take them to the doctor to get the help, counseling, and/or medication they might need.

Stay Physically Active

Regular physical activity does wonders for both the mind and body. Exercise can keep the blood flowing, relieve stress and anxiety, sharpen the mind, boost the immune system, encourage better sleep, build stamina, and even create fun. This doesn’t have to a huge workout for seniors. Even something as simple as walking or swimming can give them the benefits they need. They don’t even have to leave their home. There are many at-home exercises that seniors can do inside using exercise videos or fitness apps. Staying active is the key.

Another excellent exercise for seniors is playing golf. There’s nothing like spending time with friends at a golf course while breathing in fresh air and enjoying the sunshine. Golf is also a great low-impact workout; seniors can burn calories by walking and swinging their clubs.

Stay Mentally Active

Mental activity is important as well. Find something the senior in your life enjoys and help them stay mentally engaged. This can take the form of reading, games, and puzzles, such as crossword puzzles or Sudoku, or even learning a new instrument if they’re feeling adventurous. Some seniors may even want to go back to school for a class on a topic they’re interested in.

Keeping the brain sharp isn’t all about puzzles. A plant-based diet can help improve memory and cognitive function, slow the aging process, increase energy levels, and even help seniors get better sleep. Next time you go to the store, encourage seniors to try new fruits and vegetables or visit the farmer’s market together. If you help with food prep, put veggies front and center. You might even consider starting a garden together to pair low impact exercise with healthy eating.

Fight Substance Abuse 

Sadly, dependency and addiction are issues with seniors that you may have to face as you maintain their quality of life. While Americans over the age of 65 comprise about 13 percent of the population, they take about 33 percent of all prescription drugs. Even when they take medicine for legitimate reasons, it can lead to abuse, addiction, and dependency, especially with opioids. Statistics also show that up to 17 percent of adults over the age of 65 struggle with alcohol abuse. 

If you see any signs of dependency or addiction, talk to them about it. Research treatment options and get them into a program if necessary. Let them know you’re there for them and you’re not going to leave them, even when things get tough. 

Overall Happiness

You can do several little things to give seniors a brighter outlook on life as well. Create beauty in their lives with fresh flowers, their favorite music, and sunshine. Make sure they’re eating well. Get them out of the house for community events or even just a country drive or walk in the park. Arrange their medications and any treatments they’re undergoing so they don’t have to spend so much time and energy managing details. Share details of your life with them and include them in family events; they love to be part of what’s going on with their loved ones.

Although seniors face challenges in their later years, they can still live a fulfilling life if you follow a few simple guidelines. Giving seniors a high quality of life is the least we can do after all they have done for us.

Thank you so much, Jason! I really appreciate your contribution and the work that you do! Happy Spring, everyone! 

Is Lack of Self-Care Ruining Your Mental Health?

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Hello Everyone,

The following article has been generously submitted by Brad Krause, who left the corporate world to help promote the simple notion of self-care. He is the writer and owner behind SelfCaring. A link to his site can be found at the end of this article.

Enjoy!

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When you don’t take care of yourself, your mind and body are left vulnerable. The good news is that you don’t have to drastically change your life in order to reap the benefits of self-care.

A gut feeling

You already know that eating the right foods can make you feel good. The reasons for this are many, including fueling your body well. But one lesser-considered benefit of paying attention to what’s on your plate is gut health. Your intestinal system doesn’t really belong to you. It belongs to the billions and billions of tiny bacteria that live inside your stomach, bacteria like lactobacillus, bifidobacterium, and akkermansia. These and other microorganisms need a healthy diet, too. Once you understand all the things that affect your gastrointestinal system, you can add – or take away — foods that help or hinder your health.

The US National Library of Medicine posted a study in 2017 on the gut-brain connection. It’s a long and interesting read, which can be found here. The write-up offers lots of great information, including study results, charts, diagrams, and in-depth explanations, on how the stomach affects the brain. If you don’t have time to read it, a good summary is this: gut dysbiosis, an imbalance of good bacteria, along with systemic inflammation, is linked to severe mental illness.

While there is no simple fix to achieving internal harmony, it starts with the food you eat. For the good bacteria to thrive, it has to have a food source. This comes in the form of prebiotics. Reader’s Digest contributor Charlotte Hilton Andersen explains that foods such as cold potatoes, green bananas, and garlic have gut-boosting properties. These foods and many others should be added to your diet if they’re not already stable menu items.

Sleep away stress 

Even if you get your eating habits under control, there’s still work to be done when it comes to your overall self-care plan. Sleep is another area that tends to get pushed under the rug and neglected due to work, family, and social obligations. But sleep – and especially a lack of it – has significant effects on your mental health, and can cause or worsen anxiety disorders and stress.

Getting enough sleep is one simple and free way to reduce stress and wear and tear on the brain and body. This is crucial for your well-being as well as for your relationships with yourself, friends, and family. Stress is one of the largest contributors to more significant mental health problems in the US, and is undeniably linked to drug and alcohol addiction. Most experts agree that healthy adults should strive for seven hours of sleep every night.

Know your limits

Another important facet of your health is the load you put upon yourself. If you’re a caregiver, you will put everyone else’s needs before your own. You must learn to redirect your energy to places where it matters most, and that starts with you. The simplest way to do this is to get up close and personal with the word “no.” These two letters can empower youto take control of your time so that you can best focus on your health.

Wave goodbye

Finding time to relax is an essential part of your self-care strategy, but you have to relax the rightway to reap the benefits. When you’re on vacation, for example, don’t try to squeeze in every little attraction, but domake a point to sleep in when you can. It doesn’t matter what kind of vacation you take. However, the most relaxing places in the US are usually located near beaches and mountains. Take your vacation time from work. Even if you can only get away for a few long weekends each year, the mental and physical break you receive will offer an opportunity to refresh and recharge so that you can be more efficient upon your return.

The point is that self-care isn’t an indulgence. It’s little actions you take each day – eating well, sleeping, and prioritizing yourself – so that you can achieve and maintain physical and mental wellness.

Thank you so much, Brad! Self-care is so extremely important. It reminds me of being on an airplane and how the flight attendant always reminds the passenger to administer the oxygen mask to oneself first before anyone else. Besides, without adequate sleep, exercise and healthy foods I simply don’t feel and work as well. Thank you again for sharing this excellent article with my readers! 

Here’s a link to Brad’s website: http://selfcaring.info

The Controversial And Confusing Vegan Beauty Industry

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Hello Vegalicious friends!

The following post is by Jess Walter who so generously wrote another wonderful piece. Thank you again, Jess! {Photo by Raphael Lovaski}

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Going vegan is about more than just food, but the struggle to find great vegan cosmetics can be a mission that puts many people off making the change in this part of their life. The Federal Food, Drug and Cosmetics Act does not require cosmetics to be tested on animals in the US, so why isn’t the industry cruelty free? It is getting easier for shoppers to source ethical beauty products, and reading books like ‘Skinny Bitch – Home, Beauty and Style’ are a great place to start.

Vegan Versus Cruelty Free Labeling

‘Vegan’ and ‘cruelty free’ mean different things when it comes to labeling beauty products, which can be very misleading, especially for new vegans. ‘Cruelty free’ means that the ingredients and the final product have not been tested on animals, but be on the lookout for animal ingredients, like beeswax or carmine. ‘Vegan’ means there are no animal ingredients. It’s likely vegan products are also cruelty free, but it is possible for the final product to have been tested on animals, so it’s not a guarantee. You need your cosmetics to be labeled both cruelty free and vegan to be certain.

The Ugly Parent Companies In The Beauty Industry

The vegan beauty market was estimated to be worth $12.9 billion in 2017, according to Grand View Research, and is expected to keep growing. It’s no surprise that non-vegan companies are jumping on the bandwagon and bringing out their own vegan products. Garnier has recently done this causing outrage in the vegan community who claim that their products are not vegan. Well, technically, they’re not lying, the products are vegan. This comes back to the vegan vs. cruelty free debate. Garnier are owned by L’Oréal who sell their products in China, where the law is that cosmetics have to be tested on animals, so they are not a cruelty free company. Many vegans boycotted The Body Shop, who pride themselves on being against animal testing, but were owned by L’Oréal. L’Oréal sold The Body Shop in 2017 to an ethical parent company.

The Safety Of Vegan Cosmetics

Vegan products often contain less chemicals and use more natural ingredients, making them great for a clearer complexion. However, there are some common, vegan-friendly ingredients that have been flagged as potentially dangerous and there is still chemicals present in vegan products that you should be aware of. Sodium lauryl sulfate (SLS) is a common ingredient in beauty products, like soaps, mascara and acne treatments. Many vegans opt for more natural ingredients and avoid SLS as it has received a lot of bad press for being a skin irritant and has also been linked to cancer. Many ethical cosmetic companies, including LUSH who are over 80% vegan and 100% cruelty-free, use SLS as they believe it’s suitable for sensitive skin and no research can prove the link to cancer claims. It’s up to you to decide whether you ditch the SLS.

If you’re making the switch to vegan and cruelty free beauty products it can be overwhelming to begin with, but don’t let it deter you. If you buy something and realize later that it’s not vegan, learn from the mistake, and either use the product so it doesn’t go to waste or pass it onto a friend and replace it. Make sure to research company’s stance on animal testing and ingredients and ask them questions if you’re still not sure. It will become easier as you find products you like and as the industry grows to make the world a more vegan friendly place.

 

My Fruit Thing: An Interview

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This year I’ve been so inspired by my fruitarian friends on Facebook that I’ve decided to give it try at least for two meals per day… I’m not up to an all day on fruits yet, but I would like to give it a shot for more than just part of the day, so I decided to interview one of the people who has inspired me. Meet my friend Joanne.

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1. What made you decide to become a fruitarian?   Who inspired you?

I made the decision to go become a fruitarian in October of 2018. A few years ago I had a thyroid ultrasound due to some very low TSH ( Thyroid Stimulating Hormone) levels that I had for a while now, but all of my other levels checked out normal. I agreed to an ultrasound just to check on my thyroids physical condition. I already felt like there was something because of the enlargement I was experiencing on the right side. The ultrasound showed three nodules, two on the left and a big one on the right. This was concerning, but apparently not enough to decide to change my diet, and lifestyle. I also had been suffering with chronic candida, and bacterial issues in the urinary tract. Also unfortunately extreme sadness and depression, which made doing something about my health very difficult. Digestive issues, acid re-flux, gas and bloating was also something that I have always had to deal with pretty much my whole life. After that first ultrasound I agreed to a biopsy of the big nodule. The biopsy showed no evidence of cancer cells, thankfully.

Some time past, and I was working as much as I knew how on some of these health issues, but not changing my diet much. In September of 2018 I went to the doctor who ordered another ultrasound, that showed that the big nodule was actually bigger! She wanted to do another biopsy, but I declined. I didn’t feel it was necessary because after this I was determined to get rid of it naturally. I also felt that the biopsy may have contributed to the new growth of the nodule. I have always dabbled in the study of holistic health, but not to the extent that I would have liked. I do believe that anything is curable, and that anything is possible. After this I was a little more worried since there had been growth and change with the nodule. I went online and started researching ways to heal of the nodules naturally. This of course led me to You Tube and eventually to a man called Dr. Robert Morse. I liked what he was saying and it seemed pretty common sense to me. It also complimented a lot of what I already knew about holistic health. I began watching his videos and jumped right in on his recommendations of a raw vegan fruitarian diet for detoxification and the regeneration of cells. I also bought his book so that I could further my studies in holistic health. I started cutting out everything, but fruits, berries and melons from my diet. I also starting working with herbs to support my body systems. As far as someone who inspired me I would have to say Robert Morse because I had never heard anyone teach what he does. Then I began watching Texas Fruitarian and she is also very inspiring. 

Indeed, she is! I love Rebecca’s story as well and will add some links at the end of this for my readers. Here’s a photo of my own “Harvest” that I brought home one day from the store…

My Fruit Purchase

2. How long have you been eating this way and what results have you seen? 

It has been about nine months since I started this diet plan. The first thing I noticed was my stomach issues starting to clear up. As long as I stayed on fruits there was no acid, and the gas and bloating got so much better. Before doing this my abdomen was hard, and protruded out, I looked pregnant all the time! As my digestion improved on fruits so did the acid, gas and bloating. I also lost about 30 lbs in my first six months of staring this. Currently I am 40 lbs down, and this was much needed. I do feel a lot better, lighter and positive about going further. As for the nodules it’s going to take some time because this will require much more work on my lymphatic system and thyroid supporting herbs. 

Wow! That’s fantastic results, Joanne! So inspiring!

3. What does your family and friends think about this? Have you inspired anyone to join you?

My family has always been pretty supportive of everything that I have done even when they disagreed with it. They do see this as extreme and tend to worry about my health. But I try to ensure them that I am learning a lot and do know what I am doing. They of course, as most people do, have a hard time with it because it is so contrary to everything we have been told in schools regarding diet. They also tend to look at it on a superficial level, like this is an extreme way to lose weight. I feel that most people have a hard time understanding how changing our diet, and lifestyle can cause the elimination of illness. On several occasions people have commented on my weight loss and say, “please don’t lose more weight!” I usually tell them that I am not doing this to necessarily lose weight but to heal my body and obtain optimal health. They usually get confused and stop talking about it at that point. lol! I have also had people tell me that I will die if I do this long term, and that it’s basically a form of anorexia. But, I eat more food per pound now than I ever have in my life. The difference is the quality has changed. My personal friends, however, are very supportive, and want to know more. They are more open to change. I like to think I am inspiring everyone to eat more fresh raw fruits, and vegetables at the very least. I think that I am 🙂 I have been trying to help through consulting anyone who is willing to get started. When I get my certification in detoxification, and regeneration then I will look to take on more clients. I do want to inspire people to take their health into their own hands, and obtain freedom from illness. 

4. What recommendations do you have for someone who’s thinking of going fruitarian?

I always recommend that you start slowly at first. Begin by eliminating animal products from the diet, and including more fresh raw fruits, and vegetables. The more fruits, berries and melons you consume in a day the faster your detox is going to be. After that begin to eliminate the cooked foods from your diet, limiting grains, beans and legumes. Raw almonds or sunflower seeds are good for beginners, and will help with some of those cravings. But, eventually you will want to be eating primarily fruits, berries, and melons. The more the better for the elimination of your illness. Never stop learning and educating yourself. Also, bananas are a staple food. And bananas are great for beginners because they are usually affordable and found in any store. This is a low fat, low protein, high carbohydrate diet. So, it is contrary to anything your doctor may tell you is good for you. I always recommend that people watch Robert Morse for more information. People can also find me online, and on social media for more information. Remember that what you are currently doing isn’t working or you would be getting healthier not sicker. 

That is excellent advice, Joanne! Yes, if we keep doing what we’ve always done, we’ll never get any new results. One last question before you go:

5. What do you typically eat in a day? 

I primarily eat fruit all day long, from fresh whole sources. I do eat seasonally to ensure the best quality, and nutrient rich product possible. Especially if it’s locally grown! I tend to have one mason jar full of smoothie a day if I have enough fruit on hand. But, I prefer not to mix my fruits and will go for mono meals of one kind of fruit at a time. These days being mid summer in California, I am eating mostly watermelon grown right here in state. But, in the winter is was mostly citrus fruits, plus bananas, mango, and what was affordable at the time. We also have many established fruit trees at my house thanks to my dad, and I get to eat lots of fresh picked seasonal fruits too. 

Joanne's

“This is a mason jar smoothie meal, made with frozen mixed berries bananas, peach and orange juice.”

Thank you so much for sharing your story and all of this helpful information, Joanne! I appreciate it so much! I am sure my readers will too. Below are some links to further inspire you. Joanne’s link is the first one:

http://www.myfruitthing.com

Fruitarian for over 50 years! Hear what she has to say about it. https://youtu.be/FCwGlT9uY0M

Check out Texas Fruitarian, our friend Rebecca Rosenberg, on YouTube!

 

Salt Lake Vegan Trip

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The Rose

Happy Summer Everyone,

I realize it has been a while since I’ve written. As a friend said to me a year ago,
“It’s probably because you haven’t felt you’ve had anything to say.” Not exactly true, but that is part of it. Life also takes over. Doesn’t it for everyone? This is from a recent trip I took to Salt Lake City to visit my aunt & uncle, plus see some dear friends. One of my favorite go-to places is The Rose Establishment. Not only do they have yummy vegan things, like cinnamon rolls and muffins on certain days, but they always have this toasted bread with avocado. It is SO Amazing that I ended up ordering this just about every day I was there…I could literally move to Salt Lake just to order this along with their awesome tea that they serve. They also make great coffee! One day I came back twice to read in the afternoon, I had this amazing tea infused with lavender… It just happened to match my Kindle with the not so correct time setting.

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On another day I had to go back to Sage’s Cafe…

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It says “Vegetarian”, but it is all vegan! It’s another “go-to” place because the food never disappoints, neither does the service!

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If you’ve read my blog before, you know that I love their Jackfruit tacos. YUM! That day I felt like a beer. I seldom drink, but that day it was hot and it went perfectly with this meal.

One of the days I was there, my sweet friend made a few adjustments to my hair…

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Afterwards, I took him to lunch at a new place that I’d heard about called Boltcutter. I was pretty excited about trying this place out…

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…And the menu nor the food disappointed. The prices were also very reasonable.

 

We both ordered the Chorizo Potato dish in wraps…and we had a glass of wine. The food was great, but the wine less so. We talked to the manager, or the guy who looked like he was the manager. My friend asked if it had been sitting for a while. He didn’t offer to bring us any new wine. Just looked and walked sourly around. My friend and I are very polite to people in the service industry. We also leave generous tips, but this guy seemed to not care about anything. As much as I hate to say anything negative about any vegan place, especially since the food was delicious…However, the service could be greatly improved! After this meal, we were stuffed, but then we saw this place next door called “Monkey Wrench” and guess what? It’s ALL Vegan NICE Cream! YESSSS! So after Mr. Sourpuss  that’s where we headed…

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This place seriously did not disappoint and we wanted to chill…

 

I have a thing for Earl Grey Tea, so I tried out this one, plus another scoop of something equally delicious. It was a bit much after lunch, but we did it. Check out the sign above – notice the “ANTI DAIRY” in the top right corner? That had me at “Hello”! Seriously, if you stop in Salt Lake City, just stop there first! Forget the food…LOL! (I’ll put the addresses below to all four places.)

All in all it was a great trip. I got to spend some quality time with my sweet auntie and uncle. They’re from Denmark, so we spoke a mixture of Danish and English (Danglish) while I was there. I also saw a few friends, went on a couple of hikes…had to work some of these calories off that I was eating.

My next post will be about what I’m eating this summer. I’m on a much stricter diet and workout routine since I’m off for a month and a half. How about you? Any great trips? Places to recommend in the country or world?

Recommendations:
The Rose Establishment: 235 S. 400 W. Salt Lake City, UT 84101. M-F: 7am – 6pm | S-S: 8am-?
Sage’s Cafe: 368 E 100 S, Salt Lake City, UT 84111. (801) 322-3790
Boltcutter: 57 E Gallivan Ave, Salt Lake City, UT 84111
Monkey Wrench: 53 E Gallivan Ave, Salt Lake City, UT 84111 

 

 

 

 

 

Soy Candles: The Ethical Alternative To Toxic Paraffin Candles

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Hello! Hello! Happy International Women’s Day, Ladies! Here’s another wonderful and informative article from Jess Walter. What woman doesn’t love candles? I certainly do and I’ve been buying soy candles for the past couple of years.

Learn why here!

Soy Candle

 

Nothing can beat the soothing and contemplative feeling of being in candlelight. The gentle warmth, entrancing flame, and calming scents really do help us unwind after a long day of over-stimulation and artificial surroundings. It brings us back to basics by setting a mood for meditation and relaxation, which our mind, body, and soul respond to. However, you may not know that the most common type of candle, paraffin, is actually toxic. But the main alternative, beeswax candle, isn’t much better as the obvious animal-derivative makes it definitely not vegan. That’s why we need to make the change to soybean candles – the only non-toxic, natural and ethical alternative available.

The health benefits of switching to soy wax

We don’t want to be putting unnecessary and damaging toxins into our body but, every time we burn a paraffin candle indoors, that’s exactly what we’re doing. It has conclusively been found by the American Chemical Society that paraffin candles emit toxic chemicals such as toluene and benzene which actually pollute the air we breathe; whilst soybean candles do not. That means you may have been unknowingly polluting your indoor air for years. However, the switch to soybean-based wax couldn’t be easier. Soy wax has only positive health benefits; the air remains entirely clean when it is burned, as it is completely non-toxic.

Soy candles aren’t as expensive as you think

Many soy candles are slightly more expensive as they are often hand-crafted and ethically made. Paraffin candles can be produced at rock-bottom prices because the petroleum base is full of cheap toxins and filler. When we pay the slightly higher price for soy candles, we’re actually paying for the quality, the organic and natural ingredients, and of course for the health benefits. And, in actuality, the cost works out the same – or cheaper – as soy wax burns much, much slower and even releases stronger scents because of its high-quality natural oils.

Why soy candles are the eco-friendly and vegan choice

With the number of people living a vegan lifestyle on the rise in the US, the word should be spread that soybean candles are the best vegan option out there. To live a conscious existence, we need to care about the by-damages of any products we fund by purchasing them. Unlike paraffin, vegetable-based soy candles are made from renewable materials and support the American Soybean Association and its farmers – making its production wholly ethical. And of course, as vegans, it’s important to stay conscious about what harmful pollutants we’re exposing living creatures or plants to. That’s why the non-toxic emissions of soy candles make it the only true eco-friendly choice. But the positives don’t stop there. These types of candles are also completely biodegradable due to their plant base, so we don’t need to worry about contributing to growing landfill issues.

Making the ethical switch to soy candles isn’t difficult; the choice is made even easier when we consider all the horrendous toxins and pollutants that the common paraffin candle puts out. Changing to the all-natural, all-ethical and all-round worth it alternative of soy candles is such a simple lifestyle change to make, with massive impacts on the environment, animals and the people around us. So go vegan and non-toxic with your candles, and your mind can be at peace knowing you’ve made the air safer for every living thing around you.

Jess, Thanks again for this wonderful and informative piece! ~Nina 

How To Live A More Organic Lifestyle

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Hello Dear Readers,

Here’s a new wonderful piece written by Jess Walter. Enjoy! 

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Veganism becomes more popular every year, and now around 26% of Americans consider a vegan diet to be a very healthy lifestyle option – but more and more vegans are taking steps to live an organic lifestyle as well. From growing your own vegetables to shopping at the farmer’s market, there are lots of ways to go organic, and doing so will reduce the amount of harmful chemicals that you consume.

If you’re a vegan who is ready to take the next step, we can help. Here are three ways to embrace organic living. 

Buy Organic Self Care Products

Lots of cosmetic products contain harmful chemicals, including your shampoo and body wash, so it can be beneficial for your health to switch to organic cosmetic products. You can even replace your hair dye products with organic hair color treatments, as these products don’t contain ammonia or bleach. A good organic hair color treatment will even give your hair an extra nutrient boost, helping to make sure that your hair always looks shiny and healthy.

Read The Labels

Lots of prepackaged foods contain products that aren’t organic, so if you are doing your weekly grocery shop and you’re not sure what the food contains, take the time to read the label. Check out the nutrition panel and the ingredients, and if you see any products that you don’t recognize, then put the food back – or take a picture of the ingredients so that you can find out more about them online. This can vastly help to reduce your chemical intake.

Consider Getting Your Vegetables From A New Source

You can buy organic fruit and vegetables in most store, but local producers and farmers markets are more likely to stock a wide range of organic products at affordable prices. This means that it will be easier for you to buy more organic products, or you could even go a step further by growing your own fruit and vegetables at home. This means that you know everything that you are eating is organic, and this also helps to promote a more sustainable form of living.

These three simple tips are easy to include, and mean that you will be living a much more organic lifestyle! It doesn’t have to be a difficult task to be healthier; a few small changes is all it takes.

Thank you so much, Jess! I greatly appreciate you!!!

Feel free to leave us a like or a comment below if you have any other suggestions or ideas or simply found this helpful too!