Tips for the Plant-Eating Traveler

Tips for the Plant-Eating Traveler

Traveling while maintaining a plant-based diet requires a little organisation, a touch of research, and a desire to be a bit adventurous…with the best local produce always serving as your reward.

Without fail, my parents frequent their local farmers’ market every week. Rain or shine, Saturday mornings are spent in the town square, inspecting seasonal produce from organic local farmers who they know on a first-name basis. Jean, for example, sells olives he’s carefully selected from France and parts of Spain. His ‘secret mix’ is one of almonds, green olives and whole cloves of garlic, as well as a mysterious blend of spices. He enjoys a good laugh and will make you sample the contents of his entire stall upon each visit.

Their love and pursuit of whole foods was easily passed onto me, who has embraced an omnivorous diet for years. And after over a year of practicing vegetarianism, I decided to take it a step further and go vegan. There is a certain art to applying this diet to an on-the-go lifestyle…but I believe I’ve become quite good at acquiring great produce no matter where I find myself.

Prior to my trip, I always conduct a little research to find out where the local markets are, on what days they’re open, where the local health food shops are, and what supermarkets are in the area. That way, when I arrive, I can pick up a few essentials straight away.

Markets are a wonderful way to meet the locals, experience the region, and buy fresh (and sometimes unique) seasonal fruits and vegetables. My trick is to walk once around the market to eye up the best deals and best-looking produce, then decide from which stalls to buy. This saves considerable disappointment when you discover that two stalls down the old man with his beret is selling the ripest juiciest peaches for half the price you just bought yours (I learned the hard way!)

With a basket filled with golden apricots, a couple of warm baguettes, lettuces, fresh basil (for pesto!), the ripest tomatoes you’ll ever find, and a whole tray of nectarines, I declared myself happy and sat down in the dappled light under a big leafy tree for a well-earned espresso at the local café, watching the locals go by with their own overflowing baskets.

When in France, always pick up a bunch of purple garlic, and ask around for the best bakery in town. Bread is a religion around here — never settle for a baguette that makes you feel less than the happiest person in the world. Also, a little trick I’ve learned this year — if you ask for a ‘croissant patissier’ or a ‘croissant ordinaire‘ you’ll be served a vegan croissant made with margarine instead of butter! You’re more than welcome.

* Research before you leave. Locate markets, health food shops, supermarkets and restaurants with vegan options (the HappyCow app is a great tool!)

* Pack an easy-to-transport meal and snacks for your travel day. Remember — no liquids if you’re flying! Hummus and carrots, granola bars, dried fruit and nuts, grain salads or simple sandwiches are my go-to picks. Nothing worse than being hangry and stuck on a plane.

* Be adventurous. Go out of your way to find new places to eat, wake up early to go to the market, chat to locals, try new ingredients. You will experience your destination in a whole new way, I promise!

 

Photos and words by Tania Gault.

Free People Blog

FP How We: Eat Pretty

FP How We: Eat Pretty

Our monthly home office wellness series turns within, as we talk all things Eat Pretty with Jolene Hart …

This post comes to you from Certified Health and Wellness Coach, Jolene Hart.

As a health coach and author, I help my readers and clients look and feel their best via the beautifying powers of food and self-care. Together we look beyond the surface of the skin, into the various ways we nourish our beauty — beginning with our meals and extending to mindset, movement, energy, sleep, and all of the unique needs of our individual bodies in each season. Beauty, as you’ve heard before, is so much more than skin deep, and I love watching my clients build a dynamic and very personal lifestyle of beauty that reflects that, supporting their lifelong beauty and wellbeing in the process.

I shared my approach to beauty with the Free People Home Office this month, amidst vases of wildflowers, linens hand-dyed to match the covers of my Eat Pretty book series, and an abundance of fresh lemons (one of my absolute favorite skin foods) for beauty food inspiration. A sunlit space, the glow of a summer afternoon, and a room filled with the magical creative energy of FP employees made this event so special!

Whenever I share my work, I also tell my personal story, almost a decade’s worth of skin issues, and my exhaustive search for a product, prescription, or treatment that would heal them. Not only did I make it my job to figure out why chronic eczema and cystic acne were taking over my skin, it actually was my job to give beauty advice, as I was working as a magazine beauty editor at the time. After several years spent seeking and testing promising skin treatments and services, my skin was unchanged. Desperate, I left my magazine post and used my journalist role to search for answers — delving into various fields of study including Ayurveda, Chinese medicine, genomics, aesthetics, dermatology, and integrative nutrition to learn more about our bodies and our skin. My own frustrating experience inspired my second career as a coach and my beauty nutrition-focused coaching practice Beauty Is Wellness, and that personal journey has kept me passionate about eating for beauty every day of my own life.

During my visit, I challenged the Free People staff to rethink their own approach to beauty, beginning with their meals and extending to the sources of energy in their lives that influence their own mindset, stress, and emotions. We named some of the qualities that describe a universally ‘beautiful’ person — vibrant, energetic, fresh, glowing — and I asked the group to use those qualities as a guide when choosing their own meals. The foods we eat break down to become our bodies on a molecular level, so choosing foods naturally high in energy, vibrancy, and freshness strongly adds to the visible beauty of our bodies, even as it supports optimal physical function.

I shared other qualities that are essential to keep in mind when choosing foods for beauty — qualities like seasonality, anti-inflammatory value, and color — and explained the vital role that blood sugar balance plays in achieving radiant, youthful skin, balanced hormones, good moods and your healthiest weight. One simple strategy that I believe all women should know to support their blood sugar balance is to eat a meal that satiates the body and provides slow-digesting energy. To achieve this, it’s ideal to include a combination of protein, healthy fats, and abundant vegetables on your plate every time you sit down to a meal. This illustration of an Eat Pretty plate, taken from my book Eat Pretty, Live Well, helps visualize what those foods might look like together.

 

 

Above all, I encouraged the FP team to listen closely to their bodies, by watching their skin as well as their energy, digestion, hormone balance, and stress levels, to find the foods and the habits that best support their beauty and body. We’re all uniquely made, so it’s important to recognize our own needs by seeing and feeling those telling manifestations in our bodies. I’ve found, as have so many of my readers and clients, that building a lifestyle that supports your beauty from the inside out not only helps you look and feel your best, it teaches you so much about your body in the process.

So many thanks to the amazing FP staff for inviting me to share this message, and for providing so much creative inspiration as always!

+ Want to learn more from Jolene Hart? Check out these articles here and start your journey to healthy living today! 

Photo by Magdalena Fountoukidis.

Free People Blog

Gluten

Do we all need to be quite as militant in our avoidance of gluten as we are?

The first time I ever heard of gluten — and how it might negatively affect our bodies — was way back in 2005. I was in Ireland visiting extended family and my aunt was ecstatic after finding a grocery store with an entire section devoted to gluten free foods. “What’s the big deal?” you might ask, “every grocery store has a gluten free section.” Well, not in 2005. Think back to over a decade ago: the localized food movement was barely getting started, whole wheat bread was the gold standard, and low-fat/sugar-free was still king when it came to “healthy eating”. Unless you had celiac disease like my dear aunt — and even still, the disease was just beginning to gain recognition as a real thing  — gluten was nothing to worry about. A naturally-occurring substance that simply bound our bread and grains, as much a fact of life as vitamin C. But fast-forward to today and things have changed a little. After that initial encounter learning what gluten and celiac disease are and how both affected my aunt, the two dipped off my radar for a few years… before popping back up in a major, major way. Suddenly it was 2013 and gluten had gained a new place in the collective conscious, this time among several health perpetrators on the bad list for their abilities to cause inflammation and other unpleasant side effects, and the phrase ‘gluten free’ was suddenly showing up in some very unexpected — and at times unnecessary — places (potato chips? Chocolate?…Wine?). In the few years that have transpired since gluten’s initial outing as a potential health threat, we’ve all gained at least a somewhat broader view of what this substance is and what it could potentially mean for our health. But do we all need to be quite as militant in our avoidance of it as we are? Today I’m diving into what gluten is, why we might want to steer clear, and how to find out if gluten could be messing with your system.

What is gluten?

Gluten is a general term that describes the proteins found in grains such as wheat, rye and barley, which act as a sort of glue to bind gluten-containing foods together. Gluten is what gives bread its pleasant bounce, crunch and chew, and what gives pasties, pie crusts, cookies and pastas their hallmark textures. While gluten originates from these particular wheat-containing grains, it’s often found in some unexpected places thanks to cross-contamination in the food industry. While oats processed in a facility that also processes gluten-containing foods may not naturally contain gluten, people suffering from celiac disease could experience a negative reaction simply from those oats being in the proximity of the gluten-containing foods processed at the same plant. So while it’s probably unnecessary for a bottle of water to boast a gluten free label, for someone with celiac disease a GF label on a canister of oats could be the difference between painful side-effects and living a normal life. But even if one isn’t afflicted by celiac, gluten can still wreak on the system if you happen to have a sensitivity.

What foods contain gluten?

Sadly, most processed foods contain gluten:

  • Beer and other malt beverages
  • Pasta
  • Breads
  • Pastries
  • Cereals
  • Crackers
  • Cookies
  • Many sauces
  • Many forms of granola
  • Breading
  • Flour tortillas
  • Crusts
  • Foods processed in facilities that also process wheat

Celiac vs. sensitive

So… what exactly is celiac disease? Approximately 3 million Americans — roughly 1% of the population — suffers from this autoimmune disorder, which damages the small intestine, causing pain, mood swings, and other challenging symptoms. When a person suffering from celiac disease eats gluten-containing foods, their body triggers an immune response similar to what would happen if a virus entered the body. In this case, the immune system attacks the small intestine, damaging the interior lining and preventing the absorption of nutrients. This lack of important nutrients can cause a host of issues and deficiencies, so if you’re suspicious that you could be suffering from celiac disease, the best thing to do is see your doctor. But while only about 1% of the population suffers from actual celiac disease, far more people suffer from a sensitivity to gluten, which can cause similar symptoms and a host of issues. Similar to those with celiac, a gluten sensitivity can cause bloating in the stomach, stomach cramps, brain fog and intestinal permeability, which is when the lining of the small intestine becomes compromised, allowing food particles and toxins to breach the intestinal lining and make their way into the bloodstream. Not pretty. So yes, only a small population suffers from celiac disease itself, many more of us could be experiencing the effects of gluten without fully realizing it.

How do I know if I need to avoid gluten?

Even though gluten sensitivity is far more common than celiac disease, it’s important to bear in mind that there’s a whole host of other foods than can cause similar symptoms. Alcohol, sugar, dairy, other grains, and even legumes (yes, beans too) can all cause intestinal permeability, brain fog, systemic inflammation and joint pain. The best way to find out whether these foods negatively affect you? Eliminating them from your diet completely for a set period of time and then intentionally adding them back in and recording the results. You can do this on your own through a Whole 30 or similar program, but if you suspect you may have an honest to goodness allergy or be suffering from celiac disease, it’s best to consult a doctor.

Gluten has earned itself an unnecessarily bad rap over the past several years. While it can wreak havoc on a small percentage of the population, the foods that contain it also boast a variety of benefits, including dietary fibre, vitamins, minerals and micronutrients, and it’s important to remember that other foods, even the ones we deem the best of the best (coconut oil, anyone?) can cause issues for those unlucky enough to be allergic to them. As for me, I believe strongly in moderation. Through several Whole 30’s I’ve learned that I can tolerate gluten without pain, but it does have a tendency to leave me feeling bloated and tired. I won’t be cutting it out completely, but it’s now reserved for only the most incredible foods and the occasional baking endeavor. What about you? Do you eat gluten? Have you found that you’re sensitive or even afflicted by celiac? Please share!

Follow Julie on Instagram + check out her blog.

This information is not intended to treat, diagnose or prevent any disease or issue. 
Please seek your doctor’s advice for any questions regarding a specific condition and before beginning any exercise, diet or health-related regimen.

Planning for Winter: Phase One

A time for you to replicate and floor into one’s middle, growing the fruits of the vegetables grown earlier within the yr…

For component one within the sequence: Planning for Wintertime, Danny Kahn, from herbalist specialist.

As evenings develop longer in the equinox, we make our thoughts of what’s been creating throughout summertime and spring for that assimilation. It’s a period to replicate and floor into one’s middle, growing the fruits of the vegetables grown earlier within the year and gathering the items in to the spontaneous brain, that’ll arrive at function as newly wholesome dirt that to develop more and more wholesome and plentiful development. Hence winter’s main emphasis would be to produce a basis to construct from. In finding your way through the wintertime weeks the initial step would be to notice that brain and your body are not separable. They’re a set that is integrated, which replicate one another as you single whole the claims. It uses to express that to be able to preserve a brain that is constant, a constant body must be maintained by us. This becomes difficult while shifting to winter because our anatomies and chilly develops be much more prone to external criminals.  But the first stage starts with handling&nbsp, and also we are able to move easily in to the winter months;several crucial facets of diet.

Improve your diet plan.
first of all, there’s no alternative to a varied and nutrient-rich diet. Consider specific treatment to make sure sufficient levels of all of your minerals and vitamins (and a lot of water!), and observe the ones that possess an unique appreciation for that immune protection system: zinc, Vitamin – A, Vitamin-C, E Vitamin, selenium, omega-3 essential fatty acids and vitamin – D. It’s likewise really advantageous to consume prepared food in the place of uncooked, because it assists the body to remain seated, and requires less power to consume, as well as your brain to remain focused.

Nurture your immunity system.
Astragalus is just a driver of defense energy. It’s basically food for the bone marrow, that will be the primary of one’s system that is immune. It really escalates the quantity of stem tissues within the marrow, and offers nutrition to! Use astragalus to build the surfaces up and earnestly avoid assault from criminals. Another energetic avoidance measure is medical weeds such as for example dhaga, dordyceps, reishi, shiitake, and poultry butt. All of these have their very own use-cases that are particular; nevertheless, their beta glucan information acts as excessively effective partners within the immunity system.

mushroom-1-of-1

Sustain temperature flow that is constant.
Diaphoretic herbs are those that distribute warmth through the body. This could occur by rays positively rousing or by calming pressure that’s interfering using the flow. Consuming a tea having a stability of calming and rousing herbs is a superb method to guarantee every nook. A tea with cinnamon and nutmeg is particularly rousing, while incorporating a little of elderflower may place the perfect quantity of moderate rest to unwind the pipes and enhance that excitement created from the warming spices.

Maintain your time.
should you’re the kind that gets particularly low-energy throughout the winter, contemplate creating a beverage with cacao. The large levels of theobromine may trigger your body and brain, allowing you to stab through the frequently heavyweight that’s associated using the winter season. Furthermore, cocoa can also be an excellent supply of magnesium which are very important for sustaining a , tension that is constant – body and free mind.

The physical preparation all has to occur simultaneously with psychological balance. Permit winter to become your research indicate achieve back to your feeling of calm. Discovering this stillness may behave as a place of representation entering the year just like audio could be nothing with no distinction of stop, and also the fresh vegetables you grow springtime come may achieve sustained levels. For component two of the sequence, I’ll address the following stage in planning the mind and body. Stay tuned in in a few days…

Direct picture by Dane Bourdo.

Planning for Winter: Phase One

A time for you to replicate and floor into one’s middle, growing the fruits of the vegetables grown earlier within the yr…

For component one within the sequence: Planning for Wintertime, from herbalist and wellness specialist, Danny Kahn.

As evenings develop longer in the equinox, we make our thoughts of what’s been creating throughout summertime and spring for that assimilation. It’s a period to replicate and floor into one’s middle, growing the fruits of the vegetables grown earlier within the year and gathering the items in to the spontaneous brain, that’ll arrive at function as newly wholesome dirt that to develop more and more wholesome and plentiful development. Hence winter’s main emphasis would be to produce a basis to construct from. In finding your way through the wintertime weeks the initial step would be to notice that brain and your body are not separable. They’re a set that is integrated, which replicate one another as you single whole the claims. It uses to express that to be able to preserve a brain that is constant, a constant body must be maintained by us. This becomes difficult while shifting to winter because our anatomies and chilly develops be much more prone to external criminals.  But the first stage starts with handling&nbsp, and also we are able to move easily in to the winter months;several crucial facets of diet.

Improve your diet plan.
first of all, there’s no alternative to a varied and nutrient-rich diet. Consider specific treatment to make sure sufficient levels of all of your minerals and vitamins (and a lot of water!), and observe the ones that possess an unique appreciation for that immune protection system: zinc, Vitamin – A, Vitamin-C, E Vitamin, selenium, omega-3 essential fatty acids and vitamin – D. It’s likewise really advantageous to consume prepared food in the place of uncooked, because it assists the body to remain seated, and requires less power to consume, as well as your brain to remain focused.

Nurture your immunity system.
Astragalus is just a driver of defense energy. It’s basically food for the bone marrow, that will be the primary of one’s system that is immune. It really escalates the quantity of stem tissues within the marrow, and offers nutrition to! Use astragalus to build the surfaces up and earnestly avoid assault from criminals. Another energetic avoidance measure is medical weeds such as for example chaga, cordyceps, reishi, shiitake, and poultry butt. All of these have their very own use-cases that are particular; nevertheless, their beta glucan information acts as excessively effective partners within the immunity system.

mushroom-1-of-1

Sustain temperature flow that is constant.
Diaphoretic herbs are those that distribute warmth through the body. This could occur by rays positively rousing or by calming pressure that’s interfering using the flow. Consuming a tea having a stability of calming and rousing herbs is a superb method to guarantee every nook. A tea with cinnamon and nutmeg is particularly rousing, while incorporating a little of elderflower may place the perfect quantity of moderate rest to unwind the pipes and enhance that excitement created from the warming spices.

Maintain your time.
should you’re the kind that gets particularly low-energy throughout the winter, contemplate creating a beverage with cacao. The large levels of theobromine may trigger your body and brain, allowing you to stab through the frequently heavyweight that’s associated using the winter season. Furthermore, cocoa can also be an excellent supply of magnesium which are very important for sustaining a , tension that is constant – body and free mind.

The physical preparation all has to occur simultaneously with psychological balance. Permit winter to become your research indicate achieve back to your feeling of calm. Discovering this stillness may behave as a place of representation entering the year just like audio could be nothing with no distinction of stop, and also the fresh vegetables you grow springtime come may achieve sustained levels. For component two of the sequence, I’ll address the following stage in planning the mind and body. Stay tuned in in a few days…

Direct picture by Dane Bourdo.

4 Items That Might Be Preventing The Journey to Wellness

For all those annoying causes that may be influencing your wellbeing…

This article involves us from wellness specialist, Tara Curran

You’ve transformed your diet plan, you’re consuming more house-prepared foods… you’re basically producing period for self-treatment, however you’re nevertheless realizing annoying small encounter and body outbreaks, skin rashes and/or low-energy.

Listed here are 4 issues you might (or might not) not recognize may be influencing your general wellness:

Toothpaste. Several conventional toothpastes are created with elements for example fluoride and sodium lauryl sulfate, which have now been associated with skin conditions and also the decrease of great germs within the mouth… Some reports additionally claim that these same elements might be related to melanoma. Your toothpaste must be the first togo should you& rsquo actually experienced outbreaks around your mouth. Search for an all natural toothpaste created using coconut-oil, cooking soda, great or additional organic oils.

Food Allergies. Contemplate that some might be causing a  negative response within you despite the fact that the food options may be wholesome. To recognize any allergies that are possible, start maintaining a food diary. Create & nbsp you experience once you eat it, in addition to notice of every-thing that you digest. Would you get an angry belly? Have you been swollen? Discover a rash or experience flushed that is additional and hot within the encounter? These all may be indicators that anything isn’t currently working out for you.

Water. not totally all water is done identical! Some might include additional contaminants that are nbsp;harming to the wellness, like chlorine which could and metals   can throw-off organic PH and subscribe to low-energy amounts. Look for a filtration that is correct for the drain as well as your shower-heads to greatly help eliminate these contaminants.

Article-gym sweating. Indeed, I’m responsible of operating right house in the gymnasium sans bath, which occasionally outcomes in undesirable body outbreaks. Perspiration is basically the launch of toxins from beneath the skin, therefore it is sensible that people must  home that is clear following nbsp & an exercise;. If you are able to’t perform a wash that is fast, maintain an all natural wash useful. Provide yourself a fast swipe of hands and the facial skin, neck before proceeding home to bath.

postgraphic

Food For The: Bar on Imperfections

Within the nature of Records in the Seat, but providing you with fresh existence through the miracle that’s meals…

This week, Jolene Hart provides out her 3 preferred meals for battling imperfections:

blemish2

Pumpkin turmeric and seeds. For why is each one of these essential for your diet plan &mdash notice under; the skin is likely to be much happier.

blemish3

Seeds.

By improving& nbsp function over irritation pumpkin seeds crucial ingredient zinc  helps you to combat outbreaks&nbsp.

blemish4

Kimchi.

A conventional Japanese meal made from fermented veggies, kimchi, does. The probiotics produced within the fermentation procedure assistance eradication and optimum vitamin assimilation, that’ll result in everything that was better!

blemish5

Turmeric.

Perhaps an advantageous and very powerful plant, turmeric and its own primary substance curcumin is crucial to decreasing irritation and offers excellent antioxidant defense against potential harm to the skin. turmeric may also depart spots that are powerful, therefore be not unmindful of wherever you thank your clean origin. 😉

Watch out for in a few days’s Food For The _____, below and LIVELY on Instagram

 

” Fullness ” Is Just A Factor That Prevails, Also It Can Help You Lose Fat

This was originally posted on http://www.allure.com/beauty-trends/blogs/daily-beauty-reporter/2016/07/milkshake-study-phantom-fullness.html along with the image used.

black-tap-milkshake.jpg

You might have read some statements lately referring to anything named “the milkshake diet,” a phrase produced following a current research on bare calories was launched towards the interweb. And you will have believed: Excellent! I slim down and can drink milkshakes! Well, not too quickly. Per normal, there is a ton as it pertains to these results to see between your outlines.

Having trouble with losing hair or thinning hair?  Our blog takes the best around from the internet about hair care and beauty.  Reverse female hair loss with us today!

We Adore Mindy Kaling On Her “Slow as Kilometer

This was originally posted on http://www.allure.com/beauty-trends/blogs/daily-beauty-reporter/2016/06/mindy-kaling-running.html along with the image used.

mindy-kaling-met-gala.jpg
Mindy Kaling is the woman as it pertains to obtaining actual and informing it-like it’s. Which week our love partnership was completely grabbed by her with overcoming our exercise objectives. On the comic, Thursday, writer, tv celebrity and older sibling we usually wished-for tweeted, ” I went a 9.5 minute-mile Nowadays. That will be not fast as-hell but I Have been attempting to get it done for 8 decades! Hooray plus a number of article!” for me personally -work selfies.

Having trouble with losing hair or thinning hair?  Our blog takes the best around from the internet about hair care and beauty.  Reverse female hair loss with us today!

The Meals For The Skin

This was originally posted on http://www.allure.com/beauty-trends/blogs/daily-beauty-reporter/2016/06/worst-foods-for-skin.html along with the image used.

margarita-salt.jpg

Popcorn, cappucinos, canned water—a few of the many tasty (or many dull) meals could be hardon the skin in the event that you overdo it.

Having trouble with losing hair or thinning hair?  Our blog takes the best around from the internet about hair care and beauty.  Reverse female hair loss with us today!