Jump-Start Guide to a Life 20 Ways to Jump Start Your Health

1. Ditch the Diet: if diets worked, we wouldn’t have obesity epidemics. Ditch the false belief in quick fixes and instead focus on gradual, long-term lifestyle improvements.

2.Embrace Plant-Based: make the shift towards eating more foods of plant origin. Avoid foods of animal origin.

3.Add, Add, Add: when making this shift, think of foods and ingredients you are adding as options to your overall intake, instead of focusing on what you are taking away.

4.80/20 or 90/10: a balance between good and good for you. Eating well 90% of the time, and giving yourself permission to eat treat foods 10% of the time allows for a healthy mindset and sustainable practice.

5. Eat In Company: when possible, eat in the company of others and not alone (if alone, avoid distractions such as TV/computer).

6. Stay hydrated: carry a small BPA free water bottle with you at all times and continually sip throughout the day. Flavour your water with fruit, drink teas, enjoy plant-milk lattes and soups, and enjoy fresh fruits as snacks or as after-meal desserts to increase your fluid intake.

7. Increase Fiber: luckily, the plant-based lifestyle already boosts fiber. It is found in vegetables, fruits, grains, beans, lentils, seeds, and nuts. Make sure to drink enough water so the fiber can help to keep you regular.

8. Whole Foods: when possible, limit eating foods that are bagged, boxed, or canned. There are exceptions to this, including bagged/boxed/ canned items that contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut oats, and canned pure tomato sauce or beans. Ditch foods that include artificial anything, including artificial sweeteners, preservatives, fillers, colours, etc.

9. Oils/Fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils; but don’t be afraid of fat. Aim for whole-food sources of fats over oils when possible, such as olives, avocados, coconut meat and canned coconut milk, nuts and nut butters (peanut butter, almond butter), seeds and seed butters (tahini = sesame seed butter).

10.Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp seeds daily for your omega. Omega supplements are generally not needed.

[1] 11.Supplements: If following a vegan lifestyle, a Vitamin B12 supplement is recommended. Living in a colder climate during fall and winter months? Vitamin D is recommended also. For exact amounts, see your doctor or dietitian, or schedule a one-on-one nutrition counselling session on the Pick Up Limes website. Otherwise, supplements are generally not needed.

12.Choose Organic: it’s true that purchasing all foods organic can get expensive. If possible, aim to purchase foods organically if they are from the Dirty Dozen list - this is a list of food that are most heavily affected by pesticide use.

13.Batch Prep: meal prep one per day week (or two days if possible). Batch cook grains for the week, chop vegetables, portion snacks, make a large enough meal to freeze extras for leftovers to enjoy later. Meal planning two meals in advance helps with this.

14.Grocery List: keep a grocery list on-hand so trips to the store are less daunting. When you notice an ingredient running low, get in the habit of adding this to your list. Running low on fresh produce is often what leads us to reach for convenience foods instead. Stick to the grocery list when at the store, but allow for one or two impulse purchases. See below for printable lists you can post on your fridge.

15.Meat Alternatives: Gradually introduce more meat alternatives to your meals and snacks. This includes beans, lentils, hummus, tofu, soy-based meat replacements, seeds and seed butters, as well as nuts and nut butters. Gradual introduction of beans and lentils helps avoid the associated bloating that may result. Start with adding a a couple spoons a day, then after a week increase to a quarter cup, and so on.

16.Dairy Alternatives: aim for at least 2 servings of dairy alternatives per day. One serving is about 1 cup (240 mL). Plant-based alternatives include milks and yogurts made from soy, almond, rice, oats, and coconuts. Check the label to make sure they are fortified with calcium (~100mg calcium per 100mL plant-based milk or 100g plant-based yogurt).

17.Limit refined sugars: as mentioned with oils, limit the refined foods when possible. Allow for it sometimes, in keeping with the 80/20 or 90/10 guideline mentioned above. Instead, sweeten with whole-food ingredients such as dates, dried fruit, and fresh fruit. Avoid artificial sweeteners entirely.

18.Befriend Frozen: frozen fruits, vegetables, and grains, such as bread, ensure ingredients are on hand for quick meal preparation. Keep ripe, peeled, and frozen bananas in the freezer at all times to make smoothies, to add to oatmeal, or to blend into a sweet banana-sorbet dessert. Freeze ripe fruit that won’t be eaten before it spoils. Store leftover soups in the freezer to enjoy later.

19.Sleep It Off: lack of sleep poorly affects decision-making and alters metabolism. Aim for no less than 6 hours a night, ideally 8 hours.

20.Sweat It Out: it's not only about the food. Regular activity is key to mental health and helps with making better choices. Starting with 5 minutes a day is better than no minutes a day. Sitting for most of the day? Sitting is the new smoking. Try to get up at least once every hour to get the blood circulating, even if for a moment. Grab some water, step outside for some fresh air, or simply stretch your arms and legs.

[2] Grocery List: Comprehensive

Fresh Vegetables Meat Alternatives Pantry Spices Asparagus Almond butter Applesauce Allspice Beetroot Beans • Type: ______Artichoke hearts Bay leaves Bell peppers Chia seeds Bouillon cubes, vegetable or mushroom Basil Bok choy Chickpeas Dried coconut, flakes or shredded Black pepper Broccoli Commercial meat analogue (mock meat) Dried fruit • Type: ______Cardamom pods Brussels sprouts Edamame Dry beans • Type: ______Cajun Cabbage • Type: ______Falafel Dry lentils • Type: ______Cayenne pepper Carrots Flax seeds, ground Kimchi Chili powder Cauliflower Garden burgers, egg- and dairy-free Nori sheets Cinnamon, ground and sticks Celery Hemp hearts Nutritional yeast Cloves Coriander/cilantro Hummus Oils (coconut, olive, sesame, vegetable) Coriander, ground and whole Corn Lentils • Type: ______Olives • Type: ______Cumin, ground and whole Cucumbers Nuts • Type: ______Pasta/marinara/tomato sauce Curry powder Eggplant Peanut butter Pizza sauce Dill Garlic Peas Pickles Fennel seeds Ginger Seeds (poppy, pumpkin, sesame, sunflower) Rice paper Fenugreek seeds Green beans Seitan Sauerkraut Garam masala Herbs, fresh • Type: ______Tahini Sun-dried tomatoes Garlic powder Jalapeño peppers Tempeh Vinegars (apple cider, balsamic, rice, white) Ginger, ground Kale Tofu • Type: ______Italian mix Leafy greens • Type: ______Mint Leeks Nutmeg, ground Mushrooms • Type: ______Canned Goods Onion powder Onions • Type: ______Dairy Alternatives Beans • Type: ______Oregano Parsley Non-dairy milk (almond, coconut, rice, soy)* Coconut milk , whole- or low-fat Paprika Potatoes • Type: ______Non-diary yogurt (almond, coconut, soy)* Corn Pumpkin pie spice Radishes Red pepper flakes Lentils • Type: ______Spinach Peas Rosemary Sprouts • Type: ______Pumpkin Sage Squash • Type: ______Grains Tomatoes, whole or diced Saffron Tomatoes Tomato paste Salt (iodized) Yams • Type: ______Barley Star anise Bread • Type: ______Zucchini Tarragon Buckwheat Couscous Turmeric, ground Thyme Crackers Baking Goods Agave syrup Quinoa Fresh Fruit Millet Baking soda Apples • Type: ______Baking powder Noodles (buckwheat, rice, soba, vermicelli) Avocados Pasta • Type: ______Chocolate, dairy-free Kitchen Supplies Bananas Popcorn kernels Cocoa powder, unsweetened Aluminum foil Berries • Type: ______Baking/parchment paper Rice • Type: ______Flour • Type: ______Figs Rice cakes Maple syrup Cling wrap Grapefruits Rolled oats Sugar (brown, cane, coconut, white) Dish cloths Grapes Steel-cut oats Vanilla extract Dish soap Kiwis Tortillas or taco shells Yeast Dish sponges/scrubbers Lemons Garbage bags

Limes Paper towels Mangoes Toothpicks Melons • Type: ______Condiments Beverages Wax paper Nectarines Coconut water Zipper bags (freezer, sandwich) Oranges BBQ sauce Chutney • Type: ______Coffee • Type: ______Papayas Hot sauce • Type: ______Juice • Type: ______Peaches Hoisin sauce Kombucha Pears Personal Care Jam/jelly/preserves Sparkling water Pineapples Tea • Type: ______Vitamin B12 Plums Ketchup Lemon/lime juice Vitamin D

Miso paste Impulse purchase #1 Mustard Impulse purchase #2 Relish Snacks Frozen Foods Salad dressing, dairy-free, egg-free Baby carrots Dairy-free ice cream/sorbets Crackers/pretzels Salsa Frozen fruits • Type: ______Soy sauce, low sodium, or tamari (if GF) Dried fruit Notes Frozen veggies • Type: ______Granola bars, dairy-free ______

Gum ______Nuts/seeds ______Popcorn * Look for calcium-fortified dairy Potato/corn chips ______Rice cakes ______alternatives (check the label)

[3] Grocery List: ESSENTIALS Fresh Vegetables Meat Alternatives Pantry Spices Bell peppers Almond butter Bouillon cubes Basil Broccoli Beans Dried fruit Black pepper Carrots Chia seeds Nutritional yeast Chili powder Corn Chickpeas Oils Cinnamon, ground Cucumbers Edamame Olives Cumin, ground Garlic Flax seeds, ground Pasta/marinara/tomato sauce Curry powder Ginger Hummus Vinegars Garam masala Leafy greens Lentils Garlic powder Mushrooms Nuts Onion powder Onions Peanut butter Oregano Potatoes Peas Paprika Tomatoes Seeds Canned Goods Rosemary Yams Tahini Beans Salt (iodized) Zucchini Tofu Coconut milk Turmeric, ground Corn Thyme Lentils Tomatoes, whole or diced Tomato paste Fresh Fruit Dairy Alternatives* Apples Non-dairy milk (almond/soy)* Kitchen Supplies Avocados Non-diary yogurt (almond/soy)* Aluminum foil Bananas Baking/parchment paper Berries Baking Goods Cling wrap Lemons or limes Agave syrup Dish cloths Oranges Baking soda Dish soap Peaches Grains Baking powder Dish sponges/scrubbers Pears Bread Chocolate, dairy-free Garbage bags Pineapples Quinoa Cocoa powder, unsweetened Zipper bags Noodles Flour Pasta Maple syrup Rice Sugar Rolled oats Vanilla extract Personal Care Frozen Foods Steel-cut oats Vitamin B12 Dairy-free ice cream/sorbets Tortillas or taco shells Vitamin D Frozen fruits Impulse purchase #1 Frozen veggies Impulse purchase #2 Beverages Tea Condiments Hot sauce Ketchup Notes ______Soy sauce Snacks ______

Baby carrots ______

Crackers ______

Dried fruit ______Granola bars, dairy-free ______* Look for calcium- Gum Nuts/seeds ______fortified dairy alternatives Rice cakes ______

______(check the label)

[4] Grocery List: Themed Dinner Nights

Burger Night Chili Night Nourish Bowl Night Pasta Night Garlic Bell peppers Avocados Asparagus Leafy greens • Type: ______Carrots Beetroot Basil, fresh Mushrooms • Type: ______Coriander/cilantro Bell peppers Bell peppers Onions • Type: ______Corn Bok choy Broccoli Parsley Garlic Brocoli Coriander/cilantro Potatoes or yams Jalapeño peppers Carrots Garlic Tomatoes Mushrooms • Type: ______Cauliflower Kale or spinach Onions • Type: ______Coriander/cilantro Mushrooms • Type: ______Garden burgers, egg- and dairy-free Sweet potatoes Corn Onions • Type: ______Beans • Type: ______Tomatoes, diced (fresh or canned) Garlic Oregano, fresh Nuts/seeds • Type: ______Green beans Parsley

Beans (black, cannellini, kidney, pinto) Kale or spinach Potatoes or yams or squash Burger buns Rice • Type: ______Limes or lemons Tomatoes Bread crumbs (if making own burgers) Mushrooms • Type: ______Zucchini

Rice (if making own burgers) Tomato sauce Onions • Type: ______

BBQ sauce Oil • Type: ______Potatoes or yams Nuts • Type: ______Sprouts • Type: ______Tofu, firm and seasoned Hot sauce Black pepper Ketchup Squash • Type: ______Chili powder Zucchini Almond milk Mustard Cumin, ground Oil • Type: ______Garlic powder Beans • Type: ______Pasta • Type: ______Relish Onion powder Hummus

Pickles Oregano, dried Lentils • Type: ______Artichoke hearts Paprika Tofu • Type: ______Balsamic vinegar Black pepper Hot sauce Cajun Red pepper flakes Seeds • Type: ______Tahini Lemon or lime juice Chili powder Nutritional yeast Cumin, ground Rice or quinoa • Type: ______Oil • Type: ______Garlic powder Olives • Type: ______Onion powder Curry Night Bouillon cubes, vegetable or mushroom Carrots Pasta/marinara/tomato sauce Paprika Hot sauce Sun-dried tomatoes Cauliflower Kimchi Coriander/cilantro Miso paste Eggplant Basil , dried Nutritional yeast Black pepper Burrito/Fajita/ Garlic Oil • Type: ______Ginger Cayenne pepper Olives • Type: ______Chili powder Mushrooms • Type: ______Quesadilla/Taco Night Sauerkraut Garlic powder Avocados Onions • Type: ______Parsley Spice #1• Type: ______Italian mix Bell peppers Onion powder Coriander/cilantro Potatoes • Type: ______Spice #2• Type: ______Spinach Spice #3• Type: ______Oregano, dried Corn Paprika Tomatoes, diced (fresh or canned) Garlic Red pepper flakes Jalapeño peppers Chickpeas Rosemary Iceberg lettuce Lentils • Type: ______Oatmeal Breakfast-dinner Tarragon Limes Peas Thyme Mushrooms • Type: ______Apples Bananas Onions • Type: ______Rice • Type: ______Berries • Type: ______Beans (black, kidney, pinto) Bouillon cubes, vegetable or mushroom Mangoes Tofu, firm, beetles ground Chutney • Type: ______Peaches Coconut milk, whole- or low-fat Pears Rice • Type: ______Oil • Type: ______

Tortilla or taco shells Tomato sauce or paste Non-dairy milk (almond, coconut, rice, soy) Hot sauce Allspice Almond butter or peanut butter Salsa Cardamom pods Chia seeds Guacamole, bought or homemade Chili powder Flax seeds, ground

Oil • Type: ______Cinnamon Nuts • Type: ______Notes Coriander, ground or whole Seeds • Type: ______Chili powder Cumin, ground Cloves, ground or whole Rolled oats ______Cumin, ground or whole Garlic powder Steel-cut oats ______Onion powder Curry powder Fenugreek seeds ______Chocolate or cocoa powder, dairy-free Garam masala Jam/jelly/preserves ______Garlic powder Maple syrup ______Ginger powder Vanilla extract Onion powder ______Cinnamon Paprika ______Turmeric Pumpkin pie spice ______

[5] Grocery List: Themed Dinner Nights Cont’d

Pizza Night Roasted Veggie Wrap Night Stuffed Veggie Night Soup & Salad Night Basil, fresh Avocados Asparagus Bell peppers Bell peppers (ex: bell pepper/potato) Apples Coriander/cilantro Cucumbers Avocados Avocados Eggplant Eggplant Bell peppers Berries Garlic Jalapeño peppers Broccoli Beetroot Mushrooms • Type: ______Leafy greens • Type: ______Coriander/cilantro Bell peppers Onions • Type: ______Mushrooms • Type: ______Corn Broccoli Oregano, fresh Onions • Type: ______Garlic Brussels sprouts Potatoes or yams or squash Potatoes or yams Kale or spinach Carrots Spinach Tomatoes Mushrooms • Type: ______Celery Tomatoes Zucchini Onions • Type: ______Corn Zucchini Potatoes/yams • Type: ______Cucumbers Beans • Type: ______Squash • Type: ______Figs Nuts/seeds • Type: ______Falafel Tomatoes Garlic

Tofu, firm and seasoned Hummus Zucchini Ginger Tortillas or pita bread Green beans Pizza crust Beans • Type: ______Leafy greens • Type: ______Tortillas or pita bread BBQ sauce Edamame Leeks Hot sauce • Type: ______Lentils • Type: ______Lemons or limes Artichoke hearts Oil • Type: ______Nuts/seeds • Type: ______Mushrooms Hot sauce Olives • Type: ______Tahini Onions • Type: ______Nutritional yeast Tofu, firm and seasoned Potatoes/yams • Type: ______Oil • Type: ______Basil Radishes Olives • Type: ______Black pepper Couscous or quinoa or millet Squash • Type: ______Pizza/tomato sauce Cajun Rice • Type: ______Tomatoes Sun-dried tomatoes Curry powder Zucchini Garlic powder Artichoke hearts Basil , dried Onion powder Hot sauce • Type: ______Beans • Type: ______Garlic powder Oregano Oil • Type: ______Lentils • Type: ______Italian mix Paprika Olives • Type: ______Nuts/seeds • Type: ______Onion powder Rosemary Sun-dried tomatoes Peas Oregano, dried Tarragon Tomato paste or sauce Paprika Barley Red pepper flakes Spice #1• Type: ______Couscous Spice #2• Type: ______Quinoa Stir-Fry Night Spice #3• Type: ______Millet

Bell peppers Wild rice Pho/ramen night Bok choy Bouillon cubes, vegetable or mushroom Basil, fresh Broccoli Sushi/Salad Roll Night Coconut milk, whole or low-fat Bok choy Cabbage • Type: ______Oil • Type: ______Asparagus Broccoli Carrots Olives • Type: ______Carrots Coriander/cilantro Avocados Salad dressing, dairy-free, egg-free Beetroot Chili peppers Garlic Sauerkraut Bell peppers Garlic Ginger Sun-dried tomatoes Ginger Green beans Carrots Vinegars • Type: ______Green onion Limes Cucumbers Limes Mushrooms • Type: ______Mangoes Bay leaves Mushrooms • Type: ______Onions • Type: ______Mushrooms Garlic powder Napa cabbage Sprouts • Type: ______Sweet potatoes or yams Onion powder Onion • Type: ______Garlic Spice • Type: ______Sprouts • Type: ______Edamame Green beans Spice • Type: ______Seitan Kale or spinach Spice • Type: ______Edamame Tempeh , seasoned/marinated Mushrooms • Type: ______

Tofu, extra firm Tofu, firm and seasoned Onions • Type: ______Potatoes or yams Ramen or rice noodles Noodles • Type: ______Bouillon cubes, vegetable or mushroom Rice • Type: ______Peanut butter (salad roll dipping sauce)

Chili sauce • Type: ______Tofu, firm and seasoned/smoked Miso paste Hot sauce • Type: ______Notes Rice or quinoa • Type: ______Oil • Type: ______Hoisin sauce ______Sesame oil Rice vinegar Ginger, pickled ______Sesame oil Soy sauce Hot sauce Oil • Type: ______Soy sauce Miso paste Nori sheets ______Chili powder Cinnamon sticks Rice paper Cloves, whole Garlic powder ______Rice vinegar Ginger, dried Ginger, ground ______Onion powder Wasabi Star anise ______

[6] Easy Recipe Substitutions: Baking Egg Replacement * Replace 1 Egg with: 1 Tbsp ground flax seeds + 3 Tbsp water (mix and let sit for 5 minutes) 1 Tbsp chia seeds + 1/3 cup water (mix and let sit for 10 minutes) 1/2 mashed ripe banana • Tip: cream with sugar 1/4 cup unsweetened applesauce, canned pumpkin or pureed prunes • Tip: add to wet ingredients 3 Tbsp peanut butter

Buttermilk Replacement * Replaces Buttermilk 1:1 With: 1 cup soy milk (or other plant-based milk) + 1 tsp lemon juice (or white vinegar, or apple cider vinegar). Whisk until bubbles form.

Butter Replacement * Replace 1 cup Butter With: 1/2 cup pure nut or seed butter (almond butter, peanut butter, tahini, etc.) + 1/2 cup vegetable oil mixed 3/4 cup full-fat coconut milk ‘cream’ • Tip: refrigerate the can overnight. The fat separates from the water, creating a cream layer on top. This ‘cream’ replaces butter. 3/4 vegetable oil 1 cup coconut oil

Oil Replacement * Replace 1 Cup Oil With: 1 cup applesauce, unsweetened 1 cup fruit puree (apricot, banana, peach, pear, prune, pumpkin, squash) • Tip: to make prune puree, blend 1 cup dried prunes + 1/4 cup water in a food processor • Tip: consider decreasing added sugar in the recipe slightly as the fruit puree itself adds natural sugars also 1 cup peeled, shredded zucchini 3/4 cup roasted, pureed beets • Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the beets • Tip: roast beets at 375F (190C) for about 1 hour, until fork tender 3/4 cup mashed, ripe avocado • Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the avocado Ice Cream Replacement * Replace Ice Cream With: Frozen banana, blended in food processor • Tip: vary the flavour by blending with fresh/frozen berries, cocoa, maple syrup, cinnamon, pure vanilla extract, etc. • Tip: to make more firm, place the blended product back in the freezer for 1 hour before serving

[7] Grain to Water Ratio

Barley 1 cup grain to 3 cups water Bulgar 1 cup grain to 2 cups water Couscous 1 cup grain to 1+1/3 cups water Quinoa 1 cup grain to 2 cups water Millet 1 cup grain to 1+1/2 cups water Oats (Old-Fashioned) 1 cup grain to 2 cups water and/or plant-based milk Oats (Steel-Cut) 1 cup grain to 3 cups water and/or plant-based milk (if not soaked in water the night before) 1 cup grain to 2 cups water and/or plant-based milk (if soaked in water the night before)

Rice (Brown) 1 cup grain to 2 cups water Rice (Long-grain) 1 cup grain to 2 cups water Rice (Short-Grain) 1 cup grain to 1+3/4 cup water

Temp Conversions Measurement Conversions Fahrenheit Celsius Measurement Half Recipe Double Recipe

500 260 1 cup = 240 mL = 8 fl oz 1/2 cup 2 cups

475 245 3/4 cup = 180 mL = 6 fl oz 1/4 cup + 2 Tbsp 1+1/2 cups

450 235 2/3 cup = 160 mL = 5 fl oz 1/3 cup 1+1/3 cups

425 220 1/2 cup = 120 mL = 4 fl oz 1/4 cup 1 cup

400 205 1/3 cup = 80 mL = 3 fl oz 2 Tbsp + 2 tsp 2/3 cup

375 190 1/4 cup = 60 mL = 2 fl oz 2 Tbsp 1/2 cup

350 180 1 Tbsp = 3 tsp = 15 mL 1.5 tsp 2 Tbsp

325 160 1 tsp = 5 mL 1/2 tsp 2 tsp

300 150 1/2 tsp = 2.5 mL 1/4 tsp 1 tsp

275 135

250 120

225 107

SADIA BADIEI Dietitian & Nutritionist Hungry for more? Visit www.pickuplimes.com

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