ipcoachz's Blog

A journey to health, wellness and gratitude


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Monday Morning Motivator – Nutrition News

Motivational Moment: “If hunger is not the problem, then eating is not the solution.” ~Unknown. Ask yourself, am I really hungry or am I thirsty, fatigued, bored or upset?

Good Morning Monday. Hello again and welcome to another week. Our focus this week is nutrition. How many of you read food labels? How many of you even know how to read food labels? I mean, what does all of that stuff really mean and why does it matter? Well first of all, what does matter is that food labels show you the portion size of the food they are referring to along with the nutrition and ingredients in the food. Many of us get up in the morning, put cereal in a bowl, add milk and eat. We don’t measure or weigh the cereal we just pour it from the box into the bowl. Chances are, we are eating way more than we realize when we are doing this. For example, many cereals show 1/2 cup to be 1 serving so the nutrition label is based on that. I don’t know about you but when I just pour it into a bowl, I usually end up with between 1 1/2 to 2 cups of cereal.  This means that we are consuming way more than we think we are in calories and carbohydrates. Check out the following article for more information on reading nutrition labels and how that will help you now and in the stabilization and maintenance phases of the Ideal Protein Protocol.

https://www.eatrightontario.ca/en/Articles/Nutrition-Labelling/Decoding-the-Nutrition-Label.aspx

Recipes

How many of you find you are missing your “bread”?  Well here is a recipe that might make you feel like you are having your “bread” and eating it too.

Ideal Protein Herb and Garlic Potato Rolls

Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 1
Ingredients
  • 1 pack of Ideal Protein Potato Puree
  • 6 tbsp 100% Egg Beater Egg Whites or 2 egg whites
  • ½ tsp baking powder
  • ⅛ tsp baking soda
  • ¼ tsp fresh or dash of dried rosemary
  • ¼ tsp garlic
  • Olive oil spray
Instructions
  1. Preheat oven to 350 degrees.
  2. Whip egg whites until bubbly – not stiff.
  3. Mix all other ingredients in with the whipped egg whites.
  4. Spray 5 muffin tin slots with olive oil spray and pour mixture about ½ of the way full.
  5. Bake in the oven for 8-10 minutes.
Missing your desserts?  Want something yummy and decadent?  How about trying this:

 

Chocolate Mug Cake
1 pkg Chocolate Drink (or any IP drink – do not use pudding)
1 egg white
1 teaspoon baking powder
1 tablespoon olive oil
1 teaspoon splenda
Splash of vanilla

Put the drink mix in a big mug and add enough water to bring it to a slightly watery pudding consistency, just enough to be able to mix easily. Add the other ingredients (egg white, baking powder, olive oil, splenda, vanilla). Mix it like crazy with a big fork till it’s silky smooth the put it in the microwave for 3 minutes ON TOP OF A BIG PLATE – Watch as it expands like crazy and let cool and then ENJOY!

Zenovia’s variation: top the mug cake with Ideal Protein Maple Syrup and Walden Farms marshmallow cream for an extra special dessert…yummy

CONTEST FUN TIME: We are continuing our contest for all IP Dieters.  Please submit your favorite recipes that are Phase 1 friendly.  We will select and feature one recipe each week.  If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you.  Send your recipes to me at zenoviamoroz@yahoo.ca.

HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information on nutrition.

http://www.newswise.com/articles/bite-into-a-healthy-lifestyle-with-informed-food-choices-during-national-nutrition-month-and-beyond-says-academy-of-nutrition-and-dietetics

Another roadblock in our journey to health and nutritious eating, is sugar.  Check out this article that shows us the many faces of sugar, how to spot it and how to reduce or eliminate it.

http://www.health.harvard.edu/staying-healthy/how-to-spot-and-avoid-added-sugar

FUN TIME! A chuckle for your week….


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Famous Last Words

If I had a nickel for every time I heard “I got this, thanks for your help.  I won’t put the weight back on because I worked too hard to get here…No thank you, I don’t need to keep coming for maintenance, I have learned so much….” and the dieter rides happily off into the sunset, only to return.  Sometimes they come to see me, other times they go somewhere else because the “diet” didn’t work or they are embarrassed and they have regained all their weight and then some.

Sigh, it is not about the “diet” and whether or not it works.  It is one thing to lose weight, but that is only a beginning.  The hardest part of reducing weight and being healthy, is the required changes needed to be made in order to keep the weight off.  If we don’t make the changes to our lifestyle, it really and truly does not matter what diet or methodology we use, the weight will return.  I am willing to give a 100
% written guarantee of that fact.  Haven’t we all heard the saying “If you always do what you always did, you will always get what you always got!”. If you lose the weight and do nothing to change your lifestyle regarding food choices, food planning and exercise, then your probable, almost certain future, is that you will regain every pound you lost and then some more for good measure.

This was really brought home to me this week.  Study after study has shown that people who track their food intake have an 80% increase in successful weight loss and subsequent maintenance, than those that do not track their food.  I hear it all the time, and I can hear you moaning right now….”but I don’t have time to track my food, I have a busy life and really, I know what I am eating“. Well I am here to tell you that changing your “busy” life to ensure that you have time for your health and for the 5 minutes of every day that it takes to track your food, is one of the parts of changing your lifestyle going forward from your active weight loss routine.

I had gotten away from tracking my food for the last few weeks, so I pulled out my smartphone and dusted off the “My Fitness Pal” app and started tracking my food and activity levels for the last few days.  Imagine my surprise to find that I was eating approximately 200-300 calories more a day than I intended and was getting way too many grams of carbohydrate for my specifically input goals.  What an eye opener.  Without doing this, at some point I would have seen and felt the effects.  So the next steps were obvious.  Start tracking everything, and I mean everything, including any breath mints mindlessly tossed into my mouth.  It is harder than I realized but within days I found myself getting into a routine.  I even used the app to set up reminders….like the one I got today telling me that I didn’t input anything for lunch.  Fixed that right away.

Check out this article with 10 tips to successfully take off and keep weight off

http://www.sparkpeople.com/resource/wellness_articles.asp?id=1651

Other things that seem to slip the minute our “diets” are over are:

1. Drinking water.  I know, we have all heard it….I don’t like water, I don’t want to drink 8 glasses of water a day!  It is the water that our bodies need.  In fact, studies have shown that people confuse thirst, with hunger, and will sometimes reach for calories they don’t need when all their bodies want from them is good old H2O.  We also live a lifestyle where we claim we need our coffee and/or our energy drinks.  Really, all we are doing is leading to more fatigue.  For every cup of coffee or every energy drink or caffeine laden cola (although we shouldn’t touch cola period due to the sugars) we consume, we should be consuming the same amount of water.  See the picture?  Now don’t get me wrong, I love my cup of coffee in the morning, I just don’t have as much as I used to, and I really savor and enjoy the coffee I have now.

When changing our lifestyle we also need to remember the following:

1. Keep learning and don’t fall for the health food gimmicks that are meant to part you from your hard earned money.  Examples of this are Agave Nector.  This is worse than any of the other sugars out there but is marketed as “natural and healthy”. It is even worse than high fructose corn syrup as far as glycemic index is concerned.  Another health food gimmick, coconut water and/or vitamin water.  Just sugary water with additives.  Steer clear and save yourself some money.  In fact the best way to eat healthy is eat food that has not been prepared, packaged, created, modified or added to until you bring it home and make it yourself.  It is easier than you think and takes the same amount of time as ordering pizza.

2. Stay away from drive thru food.  It’s nice to eat out occasionally but this should not be a way of life for a busy family.  Celebrate something at a good restaurant once in a while rather than eating burgers, pizza or chicken nuggets  3 to 4 times a week. I hear from so many people “my kids want it and so I was tempted to have it”. If it’s not good for you, remember, it’s not good for your kids and it’s not a treat if it’s harmful, fatty and not nutritious.  I really like the saying I found recently that said “Do not reward yourself with food, you are not a dog“.  How true is that!

3. Get rid of ALL of your fat clothes except maybe the first pair of pants so you can look at them and remember your accomplishments.  As long as you have something to slip into, you will be able to ignore that tight, uncomfortable muffin top over your new “skinny” jeans

4. Exercise.  Okay, so maybe you don’t have time for a full gym routine, but you can make a point of moving daily, and it takes so little time out of a day to do some light weights and reps while you are watching tv.  So instead of snacking on junk food, tone your muscles while watching that favorite sit com you love.  Even better, take a nice walk with a loved one and have some one on one chat time (I like to call it in person face time).

There are so many more things that can be done to keep weight off once it is shed.  These suggestions and the article are just a start. Remember it is all about making time for what matters, and it matters more to be healthy and fit then to be doing things that won’t matter when you are older.  I something recently that I will paraphrase here… People lose their health to make money, and spend their money to regain their health, they live as if they will never die, and die having never lived…  I share this with you because I am 150 + lbs down and loving life.  If I can do this, so can you.


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What’s Missing in Your Life?

I recently shared and read the following article

https://www.yahoo.com/health/nearly-30-of-americans-who-have-diabetes-dont-know-it-103061080597.html

It really struck a chord with me.  So many of us are walking around not realizing how sick we may really be.  I was one of those people.  I chalked up all my health issues to “getting older”.  Sleep Apnea caused by obesity?  No way, not me.  I snored since I was a kid.  It just got worse as I aged.  Sore hips, knees and joints?  Doesn’t everyone get Arthritis when they age? Debilitating fatigue, well, didn’t all people sleep more as they age and talk about having no energy?  Depression?  Nah, it was because I was stressed and had lots going on.  High Blood Sugar?  Again, it was stress and everyone seemed to get this as they aged. None of these things had anything to do with my obesity.  How wrong I was.  We now know that obesity is the underlying factor in so many different diseases yet when we go to the doctor, we don’t get help for being obese, we get criticized and then we are given medication to take care of our “symptoms” such as high blood pressure, diabetes, arthritis.

I have also come to realize, while coaching people to their weight loss goals, that knowing everything they need to know about their health, their metabolic process and what it takes to take the weight off and keep it off, is not enough.  It is not even enough to have had bariatric surgery, despite claims to the contrary.  It comes down to not being able to fill what is missing in our lives.  When our lives are happy, full and complete, we no longer need to eat to fill a void.  We no longer desire things that make us feel terrible.  We no longer want to eat until we feel painfully “stuffed”. When we love ourselves and enjoy our lives, we take good care of ourselves.  When that void is yawning though, it calls for comfort, and we have used food to comfort ourselves since we have been babes at our mothers breast, so to speak.

So how do we find what’s missing?  What is it that is missing, the presence of which would make a profound difference in the way we interact with food and with ourselves?  In order to get to where we are no longer filling an empty void, we have to discover what lights us up and then go after it like there is nothing else that matters, because nothing else does matter. What we are doing and who we are being around what we are doing, determines what we have.  For example.  If we are dieting, and complaining and moaning about our deprivation, we will have weight loss with set backs and finally, the weight will return.  If we are eating healthy and being excited and loving about embracing a new lifestyle, we will have health and weight maintenance.  However, knowing this makes no difference.  It is still easier said than done.

I was lucky and am discovering what is and was missing in my life.  What was missing for me was self love.  I spent many years feeling lonely and unloved and I filled that emptiness with food.  I was not enough, so I sat alone, watching TV and eating.  I still struggle occasionally with self confidence and worthiness.  That nagging little voice will always be there.  The difference now, is I tell it to shut up and then I walk away from it. In time, it gets quieter and less frequent.  It may always be there but I get to choose whether or not I listen to it and let it run my life.

Some of us need to change our relationship with food in such a way that we cannot do it alone.  We need to get professional help.  This is not failure, this is not weakness.  This is triumph to take whatever steps we need to succeed at what our goals are.  The only failure we have is a failure to take any type of action. If one action doesn’t work, then find another.  The important thing is to keep moving.

The following link has some good information about emotional eating.  The information is good and if it sets you on the path to getting help, then it will be worth the read.

http://aweighout.com/about-emotional-binge-eating/emotional-compulsive-overeating/

I welcome any comments you may have or message me if I can help in any way,  Sometimes by sharing our journeys, we can support and help each other.  It meant a lot to me to know I was not alone and that my way of coping was something others had done.


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150 lbs Down…Why am I still feeling like a Fat Girl?

Here is me...150 lbs down

Here is me…150 lbs down

I want to share my success. I haven’t posted in a while and it is so exciting to be able to update everyone. I am officially 150 lbs down. It has been quite the experience and sometimes, the mind is still catching up with the body.

The other day I went into a store to buy some more clothing, as everything I own is, of course, too big. I picked out a sweater, (the one you see in the photo posted with this article) and I picked out a large and extra-large. The sales clerk told me “you don’t need a large or extra large dear. Here, try on this medium” I laughed and said okay but it will be too small. Low and behold, I tried it on and couldn’t believe it fit. I kept asking her if she thought it looked “to tight or too small”. When I shop, I still gravitate to the large sizes. I can’t seem to quite wrap my head around medium and small.

In the same way, I was talking to a friend who also lost a large amount of weight (over 100 lbs) and has kept it off for over 3 years. She shared with me that reading my posts had her jealous about my weight loss and thinking she needed to lose more. Then she saw the picture and the jacket I was wearing in the picture. That jacket was given to me by her and it fit her, just was uncomfortable in the shoulders because she works out and has developed good muscle definition. Looking at the photo and her former blazer, reminded her that she was fine the way she was and made her proud of her success.
So why does our mind take so long to get used to the fact that we are no longer “overweight”? I wonder if this is part of what causes us to not stick to maintaining a weight loss because we still see ourselves as “fat” and “less accomplished” than we truly are?

There is an interesting article about “Phantom Weight” and I post the link here

http://www.nbcnews.com/id/31489881/ns/health-womens_health/t/phantom-fat-can-linger-after-weight-loss/#.VMKLL_7F9nI

It touches on how weight loss and maintenance is more than just losing the weight.

In order to maintain weight loss, and to be healthy, we need to remember that the second and hardest part of our accomplishment begins when our weight loss ends. Therein lies the real work.  Losing weight is easy in comparison.  Now I don’t say that to discourage anyone, I say that to be realistic. If you think you can lose and then do what you were doing before…just remember the phrase “if you always do what you have always done, you will always get what you always had”.  Going back to being the same person with the same exercise and eating habits is a 100% guarantee that the weight will find you again.  No diet or surgery is definitive as there is no vaccine against weight gain.  No matter how you choose to rid yourself of weight and become healthy, dis-ease and weight will return as soon as you return to the same old habits and lifestyle you had.

It is more than important, it is absolutely essential and vital that to keep weight off we must focus on changing lifestyle, changing our relationship with food, changing the food we put in our bodies, taking on exercise in a way we never did before, and most importantly, retraining our brain to see the slim, healthy, beautiful people we are every time we look in the mirror. We are worth all the effort. We are worth feeling good. We are worth being well and energetic. Does this mean that we can never enjoy some of the treats we did?  No, it just means that we only enjoy once a week in moderation and remember that for our bodies to stay healthy, we must give them the healthy and nutritious fuel they need for cells to regenerate and live.

My new morning mantra….”Good morning Gorgeous. You are awesome and today I love you enough to feed you properly and get you some exercise”.


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Mindful Eating Basics

Have you ever wondered what all the fuss is about lately?  Mindfulness, you hear about it everywhere. It seems to be the new buzz word.  Yet how many of us can claim to be “mindful” of anything?  We rush around, getting through our daily routines, hurrying through our workdays so we can come home and hurry through supper, to hurry to some activity, to hurry to get to bed, so we can wake up and do it all over again.  In this lifestyle, one of the first things that we lose is mindfulness.  I mean, do we really know what being mindful is?

The dictionary defines Mindful as:

mind·ful
ˈmīn(d)fəl/
adjective
 conscious or aware of something.
  1. “we can be more mindful of the energy we use to heat our homes”
    synonyms: aware, conscious, sensible, alive, alert, acquainted, heedful, wary, chary;More

When we are being mindful in all aspects of our lives, things stop being so stressful. We start to gain focus on the important things and slow down a little bit.

One of the first places we lose  mindfulness is in our eating habits.  How many of you have grabbed a couple of cookies, a handful of cheesies, or driven through the fast food drive thru just to grab food, not being mindful of what it is or what it is doing for our bodies.  All we are trying to do is make the hunger pang disappear so we can continue our busy day with a minimum of interruption.  Well I am going to focus on Mindful eating for this blog.

Using the BASICS of Mindfulness is helpful for both shedding unwanted pounds and keeping them off in the future.  Lynn Rossy, a health Psychologist at the University of Missouri, has come up with these six basics for mindful eating (that form the acronym BASICS)

Breathe (or Belly):

 

Check for hunger and satiety before you eat. Check to make sure you aren’t hungry for something else, like non-food stimulation. Guiding rule: Eat when you’re hungry; don’t eat when you’re not hungry.

 

Assess your food:

 

Notice your food, what it smells and looks like, to be sure it’s what you really need.

 

Slow down:

This can help you enjoy your food more and notice when you’re full.

 

Investigate your hunger and satiety throughout the meal:

 

Since you’ll be distracted during meals, bring your attention back to eating and tasting, being alert to your hunger or satiety throughout the meal.

 

Chew your food thoroughly:

This helps you slow down and allows better digestion of the food’s nutrients. Chewing thoroughly also helps you to realize when you have eaten enough.

 

Savour your food:

 

Honour your taste buds and body. Don’t grab the nearest food at hand. “If you can’t savour it, why eat it?” she writes on her blog.  She is also quoted in the following Globe and Mail report on Eating to combat stress.

http://www.theglobeandmail.com/report-on-business/careers/eating-to-combat-stress-just-think-about-it/article19820715/

It takes time to develop mindfulness.  I would encourage everyone to start with one small thing and keep going.  Start with the BASICS and then see where it takes you.


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Does Love Cause Weight Loss?

We have all been there, that early stage of falling in love. That giddy feeling of contentment. We feel high, unbalanced, happy. The world looks brighter, we smile at everyone. We can’t stop talking about our love interest. We don’t sleep, and surprisingly, we don’t feel like eating either. As songs have said “you swoon you sigh can’t deny it”.

So what’s with the not eating part? I remember years ago before my marriage and divorce, I could guarantee almost a 10 lb weight loss at the beginning of every relationship. I couldn’t explain it, I didn’t diet, but it happened. Having been an emotional eater my whole life, I have now found the explanation for this and it is called oxytocin. It is the feel good love hormone the brain produces when it is in love and happy.

Now for those of you who are like me, “mature men and women” (I prefer that to the “wow Mom you are sooooo old” line that my children say to me) we sit back and think to ourselves…”that is great to know but we are not about to go chasing a new love interest just to reach our diet goals”. We also can’t walk into our neighborhood pharmacy and order oxytocin with a side of giddiness thrown in for good measure and make it to go please.

So what can we do? First off, we can resolve to do something that makes us happy every day.  In short, we can “fall in love” with ourselves.

You can start by getting up in the morning and no matter what you are doing, make an effort to look your best. This doesn’t mean that we need to get all overboard on getting ready in the morning and load up with makeup and hairgel. What it does mean though is that we make an effort to look attractive for ourselves every day. Knowing we look our best helps us to feel good about ourselves.

Set aside a bit of time each day to do something that we enjoy…fall in love with ourselves and explore who we are and what we enjoy. Have you been living your daily routine for so long that you don’t even know what makes you glow anymore? Spend 15 minutes a day discovering what you love and what lights you up. You can do this by meditating, journaling, being creative and brainstorming things that interest you.

Listen to your favorite music on the way to work, school or errands, leave the dreary and depressing news station off. I know that when I rock it driving to work, I arrive pumped, full of energy and surprisingly, giddiness.

Treat yourself like you would treat your best friend. Daily I hear people talk about why they put themselves last, in relationships, at work, with their families…they tell me that they can’t (or won’t) change this. I have heard them tell me it’s selfish to think of themselves. Yet really, if you cannot love and treat yourself with the same desire and respect that would give to someone else, are you really living a full and authentic life? Yes the voice in your head will initially scream at you, but if you tell it to hush, eventually your inner voice will become very quiet and will begin to shut up when you tell it to. We honestly treat ourselves worse than we would treat strangers we meet. We say mean things to ourselves that we would never say to someone else. We place expectations on ourselves that we would never place on another person. So Stop It. Make a plan for what to do, get help if necessary and stop it.

I have been on an incredible personal journey for the last four years. I am unrecognizable from who I was and I still have an exciting road ahead of me. Difference is, I am loving myself. In loving myself, I have attracted love and abundance into my life. I greet each morning with enthusiasm and joy. Of course, there is the matter of a sincere thank you to “D” for helping the process. Finally, I didn’t do it alone. I sought out personal development courses such as Landmark Education, Leadership and coach training, had people coach, guide and mentor me, and most recently am learning and being coached in Emotional Management by the auther of “Put Your Potatoes on Your Desktop”. I have decided to love myself enough to take the steps I need to succeed. I am not special or extraordinary. I am just like you and if I can do this, I know you can. Message me if you want any information. I would love to share my growth with you.

For more ideas and information, see the link below.

happy

http://www.psychologytoday.com/blog/prefrontal-nudity/201402/6-ways-the-love-hormone-helps-you-lose-weight


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Week 5 is Fantastic

I am so excited as I dropped another 3 lbs. Once you get over the sugar cravings, it just gets easier and easier for me to stick with the program, so to speak. I am now a total of 23 lbs down and, if you look at where I originally started on this journey, I am now 140 lbs down and still counting. The really exciting part is that it truly has been easier than I ever anticipated.

That being said, there are many things that impact our journey and for me right now, I need to make sure that I am eating enough. Being in Ketosis for me makes it too easy not to feel hungry because I have so much energy and feel awesome. This means that in order to take care of myself, I need to set reminders for my meals and snacks. Never really thought I’d see the day when I would not be interested in eating.  Now, I am still human and boy do the wings call out to me in a pub.  But I have such a short time left on this journey that I don’t want to mess it up. Like I tell others, it is short-term pain for long-term gain.  It also is important to know that even though we who have struggled our whole lives have heard this, I have really gotten to the point where nothing tastes as good as I feel and if there is too much sugar in it, I will feel horrible after eating it.

One of the other things that I have learned on this journey is that we need to be sure to not let the people around us sabotage our efforts.  I have gotten a lot of amazing support from my close friends and family and I love and thank each and every one of them for contributing to my success and being my “cheering” squad. What has been a surprise however, has been the comments by other people who are not that close to me.  Things like “haven’t you finished losing yet?  You are wasting away!”  “You need to stop losing weight or you are going to make yourself sick.” “You know, people like a woman with a little meat on her bones, you won’t meet anyone if you get too thin”.  “Oh, Honey, you look so tired and drawn out.  Really you need to stop this and start eating”.

I have to admit, these comments at first bothered me.  They bothered me a lot.  Then I started looking at where they were coming from.  My close friends were supportive.  My family was happy.  Yet this tiny group of people…with their comments and their ‘knowledge’ of how what I was doing was going to make me permanently sick.  You have all heard the “I know a friend who….” stories about something terrible. Some of these same people, surprisingly, are people who were telling me years ago that I needed to lose weight when I was 30 lbs lighter than I am now. Go figure.

These people are diet saboteurs and they are usually telling you these things not because they truly care about your health, but because they are uncomfortable with the fact that you are doing something that they desire, yet do not yet have the commitment to achieve. Below are some tips for eliciting support.

http://www.webmd.com/diet/features/weight-loss-7-ways-to-get-your-familys-support?

Right now, I have another few percentage points in body fat to remove before I hit the “optimum healthy zone”. That’s what matters to me.  I don’t care about the number on the scale as it is not a reflection of my body composition.  I am already thrilled with my clothing size so that doesn’t make me excited anymore.  Right now, my goal is to reach that optimum state of a healthy body fat percentage and lean mass.  Once that is achieved, I am complete.

Losing body fat is not like losing weight.  This is because it is like a mortgage.  When you first start making mortgage payments, it looks like you are having zero impact on your actual mortgage balance it goes down so slowly.  As you continue to make the payments, eventually, more and more of the principle is taken away.  Body fat is just like that.  The closer I get to what I want, the faster the percentage disappears.

I am almost there.  I am hoping that I am only 1 month away from transitioning off.  When I am done, I will have lost 150 lbs which will equal almost half my starting body weight.  I am healthy, my test results show it. I will also, as a coach, never let a dieter lose too much weight.  I know the science and I can make decisions that are in the best interests of my health.  If you are upset about what I am doing, why don’t you join me and see if you can achieve what you desire instead of knocking someone else down.  Live and Let Live and be happy.

 

Healthy-vegetarian-diet