Previous Lesson Review:
Our introductory lesson kicked off Thrive in 30 by outlining some of the myths associated with a plant-based diet and presented some of the benefits small dietary changes can bring to your life.

Welcome back! Thanks for joining me for your first full lesson on the Thrive in 30 adventure.

As a vegan, it’s important for me to educate people not just about the value of consuming a plant-based diet, but also to provide a very thorough overview of nutrition as a whole, because the foods you eat play a huge part in determining your level of health. On top of your nutritional needs, however, many other factors affect your ability to achieve optimal fitness.

Stress and Diet

Stress is an inescapable part of the human condition, and we all experience stress to varying degrees. Some stress is actually productive—and then there’s the rest of it! While there are types of stress beyond your control, you can reduce your stress levels by changing some small things in your life. Diet is one of the things you have the power to change.

Dietary stress is responsible for a large portion of the stress we face. This lesson you’ll learn how to reduce your stress level, simply by eating the right foods.

There are two types of stress: complementary stress and uncomplementary stress; each of these affects your body differently. Complementary stress is stress that can have positive benefits—exercise or studying for a test are good examples of complementary stress. Uncomplementary stress is stress that has no positive benefits and is mostly detrimental, like psychological stress and environmental stress.

60% of all the stress you experience is uncomplementary—and 70% of this uncomplementary stress is nutritional stress (stress created by food because of its unhealthy properties or stress that comes from not eating enough healthy foods).

Since nutritional stress is such a big component of the uncomplementary stress in your life, it’s pretty easy to see where you could start to take control of your stress levels. It may not be possible to completely remove all the uncomplementary stress in life, but the simple act of adding nutritious food—and removing unhealthy food—can go a long way in reducing the uncomplementary stress in your life.

Add The Right Food, Remove The Stress

Some of the best stress-busting foods out there are whole, plant-based foods. This type of food is full of vitamins and nutrients. Whole foods are close to their natural state, so do not cause unnecessary stress to the body—instead, they nourish the body, reduce signs of aging and support whole-body health.

On the opposite end of the food spectrum, overly-processed, denatured “convenience” food has little nutritional value and your body has to work far harder to assimilate what nutrients it contains. This type of food is also difficult to digest and generally includes common allergens, adding even more stress to the body.

By simply incorporating certain plant-based superfoods into your regimen—like adding a daily healthy salad full of green, leafy vegetables and sprouts, or drinking a healthy shake—you can begin to reduce some of your daily dietary stress. The beauty of a good diet is that the right foods will not only help you overcome nutritional stress, but also other uncomplementary stresses, like pollution and environmental toxins. Plus, you’ll be able to better perform under complementary stresses like exercise and learning!

Take-away Concepts

In the next few weeks I’ll be exploring the following ideas more in depth with you; for now, here are the basic, guiding concepts you’ll want to take with you on your quest for ultimate stress reduction:

• Choose plant-based, whole foods that promote optimal health and reduce dietary stress
• Focus on nutrient density instead of calorie content
• Eat foods that will give you energy, not drain it
• Eat for nourishment, not stimulation
• Avoid common allergens (wheat, gluten, dairy, soy and corn)
• Prevent disease by eating raw, alkalizing foods

Use these guidelines as you approach your diet and you will not only reduce stress but begin to grow a stronger, younger body—one that recovers quickly and supports the life you want for yourself. It is possible to grow a younger body!

Take Action:

• Increase the raw vegetables and fruits you eat every day by 15 percent this week.Here are some ideas to get you started:

1. Remember the five habits in our introductory lesson’s action points? Build on them and up your veggie quotient at the same time:

• Eat a big salad of leafy greens and sprouts every day for lunch

• Take your fruit and veggies to go by incorporating them into a quick, delicious smoothie (try the recipe below!)

1. Tour your produce section: pick one or two of your favorite vegetables which you usually eat cooked and try them raw

• Reduce the number of processed, convenience foods you eat this week and replace them with raw vegetables and fruits. Here are some easy-to-carry snacking alternatives you can reach for instead:

1. A handful of almonds, macadamia nuts or walnuts
2. A serving of organic carrots, celery or zucchini sticks
3. An organic apple, pear or orange
4. A raw food energy bar

• Reduce the number of stimulating foods and beverages you choose this week:

1. Gradually cut your caffeine intake—switch to decaf coffee or herbal tea for at least part of your daily caffeine habit
2. If you sweeten your food or drinks regularly with sugar, use half the sugar you usually would, or try an unrefined, low glycemic sweetener like agave nectar

Mango Cashew Smoothie

• ½ cup powdered hemp protein (or 2 scoops of Vega One All-In-One Nutritional Shake)
• 1 cup mango (fresh, frozen or pulp)
• ½ cup soaked raw cashews
• ½ tsp vanilla extract
• 1 tbsp maple syrup (or agave nectar)
• 1 ½ cups water
• ½ cup ice

Add all ingredients to your blender and puree until smooth.

Next Lesson Preview:
Nutrition explained—you’ll learn to recognize nutrient-dense, whole foods that fuel your body, eliminate cravings and prevent disease.

Wishing you health!

Brendan