Plant forward diet linked to lower Covid-19 risk

A study recently published in the journal, Gut, found that individuals who consumed a predominantly whole foods, plant-based diet had lower odds of getting Covid-19, and if they did get Covid-19, it was generally less severe compared to people who consumed the least healthful diets.

You would think this makes sense, but so many people don't realize the importance food plays in overall health.

But food isn't the end-all, be-all. 

Good health needs several factors for a solid foundation:

  • Food
  • Fitness
  • Friends/family
  • Sleep
  • Sunshine

 We're going to break this down and keep it super simple, because what we really need to do is take our lifestyle back-to-basics. 


Here are some simple items to remember when grocery shopping:

  • if you can't pronounce an ingredient in a food, it probably isn't good for you
  • if the "food" never expires or it has a long expiration date on it, it probably isn't healthful for you
  • if you have to ask if it's healthy, it probably isn't. We can't remember the last time a client sent us a picture of broccoli or an apple and asked us if they were healthy.
  • the perimeter of the grocery store is typically where the healthier foods are located (specifically the produce section)
  • eat real food -> health follows
  • eat processed, refined, pre-packaged foods -> disease happens


What is the best exercise to do? The exercise that will keep you interested and that you like. Don't like exercise? You've got to take that first step and do something. A body at rest stays at rest; a body in motion, stays in motion. Once you get going, you will notice exercise isn't that bad, and you will eventually start enjoying it.

It is important to stress your joints (do strength training or go for a walk) because this is good for bone density. If you're new to working out, you really should check out our LIIT (low impact interval training) program because it does have all components of physical fitness: strength, cardiovascular, flexibility, and agility. And all of the workouts are planned out, so you don't have to try and figure out what workout you should do.


Finding your Tribe - those people who support you eating more plants, getting daily exercise, getting enough sleep - is essential to health and happiness. 

How does going out for a hike and eating a nourishing and healing meal after sound? If this sounds abnormal, we encourage you to try this. Ask your friends and/or family if they would like to do something like this together.

Or, since it's National Yoga Month maybe you could do some yoga and then go for a green juice (or smoothie) after. Lettuce know if you try that!!


Sleep is the single most important factor for overall health. It is recommended that you get 7 - 9 hours of sleep per night. If you're not getting enough, what can you do to improve?

Maybe you can put your cell phone or tablet down earlier, and read a physical book instead of watching TV before going to bed?

Sleep improves in colder environments. How about taking a cold shower before going to bed and then turning down the A/C? 

Do you have blackout shades? We also sleep better when it's complete darkness and there is no ambient light.

You may also want to try a yoga nidra meditation to help you sleep.


The sun is our very best source of Vitamin D, and healthy Vitamin D levels are good for our immune system.

Getting our body exposed to the first morning sun is a great way to wake up our body naturally. Getting natural sunlight has an anti-anxiety effect too.

Try taking some sun breaks during the day and walking in the fresh air 5 minutes at the top of every hour.

Have questions for us? Have anything else you want to add to building your solid health foundation? Lettuce hear from you and comment below!

If you would like to support the Plant Chics, you can contribute by buying us a smoothie which helps us create amazing  content for you.


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