Tag: Nutrition

Getting Started, Healthy Habits, Lifestyle

Lifestyle Choices for Better Health: A Practical Guide

Corie Muldoon

Here’s a balanced approach to nutrition and lifestyle that focuses on scientifically-supported health benefits:

Dietary Recommendations

1. Increase nutrient-dense whole foods

Emphasize fruits (like berries, apples, and avocados), vegetables (such as broccoli, spinach, carrots, and leafy greens), and plant-based proteins like lentils and chickpeas. These foods provide essential vitamins, minerals, fiber, antioxidants, and other beneficial compounds.

2. Reduce processed foods

Limit highly processed foods and added sugars, which are associated with various health issues including inflammation, weight gain, and increased risk of chronic diseases.

3. Stay hydrated

Drink plenty of water throughout the day to support cellular function, kidney health, and overall well-being.

4. Moderate approach to coffee and alcohol

While coffee is acidic, this doesn’t affect your body’s pH. Coffee can be part of a healthy diet and provides antioxidants. Moderate consumption is fine for most people unless you experience negative effects like sleep disruption or stomach upset.

Similarly, moderate alcohol consumption may be acceptable, but excessive intake has well-documented health risks.

Lifestyle Factors for Health

1. Exercise regularly

Engage in moderate physical activity like dancing, running, or swimming to improve cardiovascular health, support immune function, enhance mood, and promote better circulation and lymphatic drainage.

2. Practice stress reduction

Incorporate restorative practices such as meditation, journaling, or gentle yoga. Chronic stress is linked to numerous health problems including cardiovascular disease, weakened immune function, and mental health issues.

3. Prioritize quality sleep

Adequate sleep (7-9 hours for most adults) and consistent sleep schedules support immune function, mental health, hormone regulation, and overall recovery.

4. Practice good breathing

Deep diaphragmatic breathing can help reduce stress, improve oxygen delivery, and activate the parasympathetic nervous system, promoting relaxation and better health outcomes.

To sum it up…

Focus on eating a variety of whole foods, staying active, managing stress, and getting adequate sleep.

These evidence-based approaches support genuine health benefits through well-understood biological mechanisms.

Helping us feel happy, healthy, and fit.

Share your thoughts below!

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!

Challenges, Nutrition

30-day Alcohol Detox: Reset Your Energy

Corie Muldoon

Here’s a game-changer for busy people: taking a 30-day break from alcohol can supercharge your energy, immune system, and mental clarity in ways you never expected

I just completed my own 30-day alcohol detox, and the results blew me away! Zero sluggish mornings, bouncing back from a cold in 24 hours instead of a week, and energy that stays all day long

Here’s why it works: alcohol disrupts your sleep cycles, taxes your liver, and creates inflammation throughout your body. Remove it temporarily, and your system gets a chance to truly recover

Your 30-day action plan:

  • Replace your usual drink with sparkling water and lime
  • Plan alcohol-free social activities (coffee dates, hiking, fitness classes)
  • Track your energy and sleep quality
  • Have a non-alcoholic backup ready for social situations

The benefits compound quickly: better sleep leads to more energy, which leads to better workouts, stronger immunity, and clearer thinking. It’s like hitting reset on your entire system

Try this today:

Commit to just one week alcohol-free and notice how you feel by day 7

Share your thoughts below!

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!