Tag: food

Getting Started, Lifestyle, Nutrition

WFPB Daily & Weekly Eating Routine for Longevity

Corie Muldoon

This week I looked into what a practical plant-based eating routine designed for longevity would look like! Here are my notes:

Daily Structure

Fun Drinks:

  • Start your day with electrolytes! Water with lemon or LMNT
  • Harmless Harvest coconut water, Synergy kombucha, Liquid Death sparkling water, organic black coffee, herbal teas and broth

Breakfast:

  • Piece of fruit, smoothie, or smoothie bowl with nuts, seeds, coconut flakes
  • Oatmeal with berries, nuts, seeds, pure maple syrup, cinnamon. Add ground flaxseed or chia seeds for omega-3s

Lunch:

  • Mixed greens salad with raw vegetables, legumes (beans, lentils, chickpeas), avocado, tahini dressing
  • Rice bowl with steamed or sauteed vegetables, protein source (tempeh/tofu/legumes) garlic, onion, nuts, seeds

Dinner:

  • Half plate of vegetables, more protein, complex carbohydrates like sweet potatoes, whole grain pasta, or brown rice, olive oil, nuts, seeds

Snacks:

  • Fresh fruit, raw vegetables with hummus, handful of nuts, popcorn

Weekly Planning

Aim for variety across the week:

  • Different colored vegetables and fruits daily (aim for a rainbow)
  • Rotate between various legumes (black beans, lentils, chickpeas, kidney beans)
  • Mix different whole grains (quinoa, brown rice, oats, barley)
  • Include different nuts and seeds throughout the week

Key longevity foods to emphasize:

  • Leafy greens daily (spinach, kale, arugula)
  • Berries several times per week
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Beans and lentils daily
  • Nuts and seeds daily
  • Turmeric and other anti-inflammatory spices

Hydration:

  • Water throughout the day, herbal teas, and limit processed beverages

Notes:

The Mediterranean and Blue Zone eating patterns, adapted for plant-based diets, consistently show the strongest associations with longevity in research. Focus on whole foods, minimize processed items, and ensure you’re getting B12, vitamin D, and omega-3 supplements as needed.​​​​​​​​​​​​​​​​

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Getting Started, Nutrition

Processed Foods Guide: What to Avoid and What to Add

Corie Muldoon

Table of Contents

Quick Rule of Thumb

Animal Products to Avoid

Vegan Products to Avoid

Animal Products to Limit

Plant-Based Whole Foods to Add

Quick Rule of Thumb

Read ingredient lists! If it has more than 5 ingredients or ingredients you can’t pronounce, it’s probably highly processed/not good for you! Choose foods that look like they do in nature or have minimal, recognizable ingredients.

Animal Products to Avoid

Highly-Processed Meats:

  • Bacon, ham, sausages, hot dogs
  • Deli meats and cold cuts (turkey, roast beef, etc)
  • Pepperoni, salami, chorizo
  • Jerky with added preservatives/sugar
  • Canned meats (spam, potted meat)
  • Chicken nuggets, fish sticks, burgers (breaded/pre-made)

Highly-Processed Dairy:

  • American cheese, cheese spreads, cheese whiz
  • Flavored yogurts with high sugar content
  • Ice cream with artificial ingredients
  • Non-dairy creamers with artificial ingredients
  • Highly processed protein powders with many additives

Other Highly-Processed Animal Products:

  • Imitation crab
  • Fish with heavy breading or sauces
  • Pre-marinated meats with preservatives

Vegan Products to Avoid

Highly-Processed Vegan Products:

  • Vegan meat substitutes (impossible burgers, veggie patties, etc)
  • Vegan cheese with many additives
  • Plant-based nuggets, burgers with long ingredient lists
  • Packaged vegan desserts and sweets
  • Instant flavored oatmeal packets
  • Sugary plant-based milks with additives
  • Refined white bread, pastries, crackers
  • Chips, cookies, candy (even if vegan)
  • Soda and sweetened beverages
  • Boxed cereals with added sugars
  • Instant noodles and packaged meals

Refined/Highly-Processed Grains:

  • White rice, white pasta, white bread
  • Most breakfast cereals
  • Crackers and pretzels
  • Granola bars with added sugars

Animal Products to Limit

Fresh Meats & Fish:

  • Fresh cuts of beef, pork, lamb
  • Whole chicken, turkey (not pre-seasoned)
  • Fresh fish and shellfish
  • Max 3 servings per week if you eat meat

Quality Dairy:

  • Plain Greek yogurt
  • Natural cheeses (cheddar, mozzarella, etc)
  • Milk without additives
  • Max 2 servings daily if you consume dairy

Quality Eggs:

  • Fresh whole eggs
  • 3-4 eggs per week, max 7 per week

Plant-Based Whole Foods to Add

Vegetables:

  • All fresh vegetables
  • Frozen vegetables without sauces
  • Aim for: 3-5 servings daily

Fruits:

  • All fresh fruits
  • Frozen fruits without added sugar
  • Aim for: 2-4 servings daily

Legumes & Minimally Processed Proteins:

  • Dried or canned beans/lentils
  • Plain tofu, tempeh
  • Aim for: 1-2 servings daily

Whole Grains:

  • Brown rice, quinoa, oats
  • Whole grain pasta and bread (unrefined, minimal ingredients)
  • Aim for: 2-4 servings daily

Nuts & Seeds:

  • Raw or dry roasted nuts
  • Seeds (chia, flax, hemp, pumpkin)
  • Aim for: 1 ounce (small handful) daily

Healthy Fats:

  • Avocados
  • Olive oil, Coconut oil
  • Aim for: 1-2 servings daily

Happy Eating!

Nutrition

Superfoods: Fruit and Vegetable List

Corie Muldoon

Superfoods are nutrient-dense foods. They boost energy, support immunity, promote healthy digestion, and reduce inflammation.

Unlock the Power of Superfoods

Superfoods are nutrient-dense foods that offer exceptional health benefits when consumed as part of a balanced diet.

These foods are rich in vitamins, minerals, antioxidants, and other beneficial compounds that can help:

  • Boost energy and vitality
  • Support immune health
  • Enhance cognitive ability
  • Promote healthy weight management
  • Support overall well-being

Superfoods can be found in various forms, including fruits, vegetables, whole grains, proteins, and healthy fats.

By incorporating these nutrient-rich foods into your diet, you can experience the incredible benefits of superfoods for yourself.

Citrus Fruits

1. Oranges

  • Vitamin C, flavonoids, and fiber
  • Supports immune function, heart health, and digestion

2. Lemons

  • Vitamin C, potassium, and antioxidants
  • Aids in digestion, immunity, and skin health

3. Limes

  • Vitamin C, flavonoids, and potassium
  • Supports immune function, heart health, and digestion

4. Grapefruits

  • Vitamin C, potassium, and antioxidants
  • Aids in weight management, digestion, and heart health

Berries

1. Blueberries

  • Antioxidants, Vitamin C, and manganese
  • Supports cognitive function, heart health, and anti-aging

2. Strawberries

  • Vitamin C, potassium, and antioxidants
  • Aids in heart health, digestion, and immune function

3. Raspberries

  • Antioxidants, Vitamin C, and manganese
  • Supports heart health, anti-aging, and digestive health

4. Cranberries

  • Vitamin C, potassium, and antioxidants
  • Aids in urinary tract health, immune function, and heart health

Melons

1. Watermelon

  • Vitamin C, lycopene, and potassium
  • Supports heart health, hydration, and anti-aging

2. Cantaloupe

  • Vitamin C, potassium, and antioxidants
  • Aids in heart health, digestion, and immune function

3. Honeydew

  • Vitamin C, potassium, and antioxidants
  • Supports heart health, digestion, and immune function

Leafy Greens

1. Spinach

  • Vitamin A, iron, and antioxidants
  • Supports eye health, immune function, and anti-aging

2. Kale

  • Vitamin A, calcium, and antioxidants
  • Supports bone health, immune function, and anti-aging

3. Collard Greens

  • Vitamin A, calcium, and antioxidants
  • Supports bone health, immune function, and anti-aging

Cruciferous Vegetables

1. Broccoli

  • Vitamin C, vitamin K, and antioxidants
  • Supports immune function, heart health, and anti-aging

2. Cauliflower

  • Vitamin C, vitamin K, and antioxidants
  • Supports immune function, heart health, and anti-aging

3. Brussels Sprouts

  • Vitamin C, vitamin K, and antioxidants
  • Supports immune function, heart health, and anti-aging

Other Superfoods

1. Sweet Potatoes

  • Vitamin A, fiber, and antioxidants
  • Supports eye health, immune function, and anti-aging

2. Avocados

  • Healthy Fats, fiber, and antioxidants
  • Supports heart health, digestion, and anti-aging

3. Nuts and Seeds (Almonds, Chia Seeds, etc.)

  • Healthy Fats, protein, and antioxidants
  • Supports heart health, digestion, and anti-aging

4. Beans

  • Protein, iron, magnesium, potassium, antioxidants
  • Aids in immune function, heart health, and digestion
  • Plant-based diet staple

5. Tomatoes

Antioxidants, vitamin c, potassium, folate, fiber

Supports heart health, immune function, and digestion

Share your thoughts below!

Nutrition

Rainbow Rule for Fruits and Veggies

Corie Muldoon

It’s recommended to eat at least five servings of fruits and vegetables daily.

This can be achieved by aiming for two servings of fruit and three servings of vegetables. One portion of fruit or vegetables is generally equivalent to 80g. 

Examples of servings:

Fruits: One medium-sized fruit (like an apple, banana, or orange), two small fruits (like plums or satsumas), or a fat slice of melon

Vegetables: 1 cup of raw or cooked vegetables, 1/2 cup of legumes, or 3 cups of leafy greens

Rainbow Rule: eat at least 3 colors daily

red: apples, strawberries, cherries, red peppers

orange: clems, carrots

yellow: lemon, banana, squash

green: leafy greens, green grapes, asparagus

blue: blueberries, blackberries, elderberries

purple: berries, grapes, cabbage, carrots, and eggplant

pink: watermelon, grapefruit, beets, pomegranates

Tips for meeting the recommendation:

  • Add fruits and vegetables to every meal: Include them in your breakfast, lunch, dinner, and snacks
  • Keep fresh, frozen, and canned options on hand: This makes it easier to add them to your meals
  • Consider the “5 A Day” campaign: This public health campaign encourages people to eat at least five servings of fruits and vegetables daily

Share your thoughts below!

Nutrition

Sea Salt or Himalayan Pink Salt?

Corie Muldoon

Both Himalayan and sea salt are generally healthier than refined table salt due to higher mineral content and less processing.

They are similar in terms of sodium content, however the way they’re processed are drastically different.

Ultimately, the “better” choice depends on individual preferences and priorities, such as flavor, texture, and specific health goals. 

Here’s a more detailed comparison:

Himalayan Pink Salt:

Source: Mined from ancient sea salt deposits in the Himalayan mountains of Pakistan

Appearance: Pink color due to the presence of iron oxide

Minerals: Contains trace amounts of minerals like calcium, potassium, magnesium, and iron

Processing: Minimally processed, preserving its natural composition

Considerations: May be more expensive than sea salt

Sea Salt:

Source: Dried from evaporated seawater

Appearance: Varies in color and texture depending on the source

Minerals: Contains trace minerals, but the exact composition varies

Processing: Generally less processed than table salt, but can be subject to more environmental contamination like microplastics

Potential Benefits: Can be a source of minerals and offer a more complex flavor profile compared to table salt

Considerations: May contain microplastics, though the amount varies

Key Takeaways:

  • Sodium Content: Both Himalayan and sea salt have similar sodium content (lower than refined table salt but still significant)
  • Mineral Content: Both offer more minerals than refined table salt, but the amounts are generally small
  • Health Benefits: Neither Himalayan nor sea salt are considered a significant source of daily nutrients, and the claimed health benefits are often minimal
  • Flavor and Texture: Sea salt tends to have a more complex flavor and coarser texture than refined table salt
  • Environmental Impact: Sea salt harvesting can have an environmental impact, and some varieties may contain microplastics

Share your thoughts below!

Nutrition, Wild Life Awareness

Eating Like the Wild: Plant-Based Nutrition Inspired by Herbivore Wisdom

Corie Muldoon

Estimated read time: 2 minutes

Watch a rabbit in your garden and you’ll notice something remarkable… it doesn’t stress about meal planning, count calories, or feel guilty about food choices.

Wild herbivores have mastered intuitive eating, offering us profound lessons about nourishment and satisfaction.

Nature’s Nutritional Wisdom

Wild herbivores follow three key principles that revolutionize how we think about eating:

Seasonal Variety: Deer don’t eat the same plants year-round. They naturally rotate their diet based on what’s available, ensuring diverse nutrition and preventing digestive boredom.

Mindful Consumption: Notice how slowly herbivores chew. This thorough processing aids digestion and triggers natural satiety signals—something we often miss when eating quickly.

Fresh Focus: Wild animals instinctively choose the freshest, most vital plants available. They can sense nutritional quality in ways we’ve forgotten.

Your Herbivore-Inspired Eating Plan

Morning Grazing: Like rabbits who eat most actively at dawn… front-load your day with fresh fruits and vegetables when your digestive fire is strongest.

Seasonal Rotation: Change your staple vegetables every few weeks, mimicking how wild animals naturally vary their diet with the seasons.

Mindful Chewing: Count 20 chews per bite for one meal daily. This simple practice improves digestion and helps you recognize true hunger and fullness.

Fresh First: When grocery shopping, choose the freshest produce available. Trust your senses like wild animals do—avoid anything that doesn’t look, smell, or feel vibrant.

The Wildlife Connection

Every plant-based meal you enjoy supports the ecosystems that wild herbivores depend on. Industrial animal agriculture destroys more wildlife habitat than any other human activity. In contrast, plant-based eating helps preserve wild spaces our animal neighbors need to thrive.

This Week’s Challenge

Visit a local farmers market or pick one new seasonal vegetable to try. Eat slowly and mindfully, imagining the wild animals who enjoy similar plants in nature!