Warning: These Sneaky Foods Could Scupper Your Vegan Diet

If you are trying to follow a vegan diet for the first time, you will find yourself with a difficult juggling act, trying to ensure that you get adequate nutrition and maintain your wellness and wellbeing, without compromising your new principles.

 

One of the hardest things to do will be to avoid old habits (which really do die hard). When you are starting out as a vegan, you will eat some foods simply out of habit, without thinking about the fact that they are no longer allowed. Other things, you may think of as a good choice when in actual fact there are sneaky non-vegan elements. For example, you may go into your favourite takeaway or coffee shop and simply order your usual without even thinking about the fact that your usual order is no longer permitted!

 

Be careful, for example, when it comes to condiments – mayonnaise is a big no no, as it is made mostly from eggs (which are in no way vegan!) Think twice, too, when it comes to salad dressings as many of them can contain eggs or milk, and some can even contain fish products such as anchovies. Worcestershire sauce, for example, contains anchovies, and Caesar salad dressings also contain anchovies as well as some dairy products.

 

Watch out for granola, too. It’s often billed as a health food but in actual fact it’s full of sugar and over processed. That means that it’s not great for your health, but a closer look at the ingredients also reveals that it’s not very good for your vegan diet: many varieties contain powdered milk.

 

Sweets/candy should also be approached with caution. Anything that is chewy or that has been dyed red is likely to contain a red dye known as carmine – which is made from an insect. Chewy sweets are often made from gelatine, which is an animal by-product.

Categories: actual fact, anchovies, diet, fact, foods, nbsp, salad dressings, vegan, Vegan Diet

How to Ensure That You Have a Healthy, Balanced Vegan Diet

If you are on a vegan diet, finding adequate nutrition in your food to maintain your wellness and wellbeing can be a bit of a challenge. You do have to work a little bit harder to get all of your nutrients – but of course this is true of any diet that you go on.

 

Eating a balanced diet is important for everyone, no matter what age they are or what kind of diet they follow. Being a vegan does not have to overly complicate your life though – there are lots of ways to keep your vegan diet simple but enjoyable at the same time.

 

Raw food is a good way to go when you are a vegan – and raw food is extremely good for you. Raw food is especially appealing in summer, as it is easier to keep cool if you are not having to cook or eat hot food. Make sure that you keep a wide variety of veggies, legumes, fruits and nuts in the house. Mix and match these each day, making sure that you get enough nutrients – such as protein from the nuts and beans alongside carbs and vitamins from a salad.

 

Colour coding is something that you can do when you are a vegan too. Generally, ever colour of vegetable represents a different nutrient, and so when your plate looks like a rainbow, you know that you are getting a varied diet. This can be especially easy to do with salads, where you can add salad vegetables in a variety of colours.

 

Soup is also a staple for vegans. A bean base can be used to add protein to the diet and then you can add any number of colourful veggies. It keeps really well, too, and you can refrigerate leftovers and eat it for days.

Categories: balanced, diet, Food, nbsp, nutrition, nuts, raw food, vegan, Vegan Diet

What Everyone Ought to Know about what Vegetarians Eat

Did you know that not all non-meat eaters are the same? There are a variety of different ways to go about a vegetarian lifestyle.

One of the interesting things about humans as a species is the vast diet that they can survive no, when compared to virtually any other animal in the animal kingdom. This has allowed humans to maintain their wellness regardless of whereabouts on the earth they inhabit. Many different types of food types contain the vitamins, minerals and supplements that are needed in order to maintain the wellbeing of the human body. Some people, for example, can survive on diets of whale meat and blubber, or seafood and herbs. Others can survive on a vegetarian diet, and there is a great variety of types of vegetarian diet, too.

Depending on the type of vegetarian, some may choose to eat a diet that has a lower impact on the world, has a lower carbon footprint, or has not been brought about by animal suffering. Others choose diets that do not involve farming of any kind.

One thing that all health experts are certain of – and this applies whether you are a vegetarian or carnivore – and that is that processed foods such as ready meals, cereals, crisps and sweet drinks should be consumed in moderation, if at all.

Studies have also shown that the closer you follow to a vegetarian diet, the longer you are likely to live. Processed meats are pretty much the worst type of food that you can choose and there is strong evidence linking them to early death.

Vegetarians generally don’t eat meat, fish or seafood but they have the most variable and flexible diet in the non-meat category. A lacto-ovo vegetarian is someone who also does not eat eggs or consume dairy products. Vegans, on the other hand, don’t eat any animal products at all (including honey) and they don’t wear any products made from animals.

Categories: diet, vegan, Vegetarian

Can What You Eat Actually Affect How Well Your Brain Ages?

According to Vegetarian activist Dr. Neal Barnard, a clinical researcher and adjunct professor at the George Washington University School of Medicine, the chance of Alzheimer’s disease affecting your wellness comes down to your diet, rather than your genes. In his new book Power Foods for the Brain, Dr Barnard advocates for a complete avoidance of animal products, and few nutritionists would argue.

Dr Barnard’s beef with beef is that animal products contain saturated fat, which ‘has been pretty strongly linked to Alzheimer’s risk,’ he says. ‘There’s no good reason to eat it.’ He explains that saturated fat raises artery-damaging cholesterol, which contributes to the formation of beta amyloid plaques. These gunk-up your brain and are associated with Alzheimer’s disease. So, that’s what you should avoid; but what should you include in your diet to prevent your brain from declining?

Firstly, make sure you have a power plate at every meal. Your power plate should be broken down into four quarters, each containing a vital food group. You should have a quarter of the plate taken up with fruits, one quarter with grains, one quarter with legumes, and one quarter with vegetables. However, it’s not just the quantity, but the colour of the foods that’s important. Make colourful combinations of foods; combine sweet potatoes with kale or oranges with apples. This will ensure that you get a variety of vitamins and other plant chemicals that you need to promote good brain health.

When it comes to the legume quarter of your plate, get creative! This is a vegan’s main source of protein, but that doesn’t mean it has to taste dull and same-y. You’ve got a range of legume options, so pick from hummus, tofu, tempeh, beans, lentils, peas and more! Also, don’t forget the nuts and seeds. These can be easily sprinkled on your salads, grains, and morning oatmeal and will give you a brain-benefiting boost of omega-3 fats and vitamin E. Finally, skip the most of the supplements, but do take a supplement of vitamin B12. This vitamin is mainly found in animal products such as beef, turkey, and pork, but as your brain needs B12 to function properly, the book recommends taking a daily supplement of the vitamin.

Categories: brain function, vegan, vitamin B12

Can Vegan Athletes Get the Nutrition They Need to Succeed?

Fiona Oakes has been a vegan since she was six years old, and has just won the women’s title in the North Pole Marathon. This is an event in which runners compete in conditions as low as -30C, and a medical team is on standby for frostbite and marshals keep an eye out for polar bears. Fiona explains, ‘The consequences of running in these temperatures are a very technical and logistically finely balanced thing. There are nutritional problems – when do you eat, what do you eat – it needs to be a military operation.’ But how does a vegan get the nutrition they need to take care of their wellness when running?

According to sports nutritionist Jo Scott-Dalgleish, different disciplines can mean different dietary requirements. She comments, ‘I work with endurance athletes and they need carbs, it’s extremely important. It’s about getting a good balance of carbs, protein and fats. You need all three to support energy use, and carbs provide energy, and proteins and fats enable your muscles to recover afterwards, and you need a good selection of micronutrients and vitamins.’

However, Adharanand Finn, journalist, runner and author of Running with the Kenyans, argues that ‘diet is still an evolving science when it comes to sports nutrition.’ He notes, ‘the traditional view is that carbohydrates are key for endurance athletes and I certainly eat a fairly high carbohydrate diet,’ but there is also a misconception that vegetarian and vegan athletes may not get enough protein without eating meat, or meat and dairy products.

Finn says, ‘I’m actually vegetarian and so omit meat and fish from my diet. This has never caused me any problems and there are lots of examples of successful vegetarian sportspeople.’ He remarks that he spent months living with world-class distance runners in training camps in Kenya, and ‘In all that time they only served meat once. The diet in a Kenyan training camp is very simple.’

Finn details, ‘Most days breakfast is just tea and a slice of bread. Lunch is rice, and beans with potatoes, carrots etc. Occasionally they’ll have an avocado with it, too. Then supper is ugali (basically maize flour and water) and stewed kale. That’s it. The same virtually every day. The athletes like to stick to their traditional diet – it has done them so well up to now, why change it?’

Can Vegan Athletes Get the Nutrition They Need to Succeed?

Categories: athletes, Protein, vegan

Could You Boost Your Running Performance with Snack Bars?

There are so many products out there that aim to boost your vitamin and mineral intake, with everything from weight loss supplements to general wellbeing-enhancing multivitamins. However, a real burgeoning submarket of this is in sporting snacks, with bars, drinks and gels designed to take your athletic performance to the next level. So, which one’s the best?

Frank snack bars were created by former Everton footballer (and vegan) Neil Robinson, and you can buy a multipack of 20 for £17. The snacks contain oats, dates and other dried fruit and a small amount of chocolate, but at 119 calories they are fairly light. The texture is quite dense and cakey, even fudgey, but what about the nutritional value? Each 35g bar contains roughly 4g of protein – and plenty of carbs, of course. Yourwellness Magazine recommends Frank snack bars as a mid-afternoon snack if you’re going running in the evening.

You can buy a multipack of 18 Nakd bars for £13.99, but you probably already knew that as these bars seem to pop up everywhere now, in supermarkets and corner stores. In terms of vitamins and minerals, this bar is very good on nutritional value – packed with raw fruits and nuts. Nakd bars are vegan and gluten-free, but contain slightly more calories than Frank bars (135) and a little less protein (3g). These bars, being fruit-based, are high in natural sugars, but are a decent snack – especially for small children who crave chocolate.

Trek protein bars are more of a substantial snack, even being marketed as a possible breakfast on the go. You can purchase 12 for £13.99 and will be particularly pleased with the taste if you’re a peanut butter fan. The bars contain around 11-12g of protein in a 68g bar and are certainly filling, which is why it’s not advisable to eat one directly before a run. The bars are substantial enough to give you a pretty hefty stitch, but may be a good refuelling snack after a long run or gym session. Again, these bars are vegan and gluten-free, and, although they contain a relatively high 239 calories, they’re recommended for people who are not fans of protein drinks or shakes.

Could You Boost Your Running Performance with Snack Bars?

Categories: Running, Snack Bars, vegan

Mediterranean VS Vegan: Which Diet Beats Heart Disease?

The Mediterranean diet can keep your wellbeing in top shape for years, and even reverse health problems caused by decades of poor eating habits. This is according to a new study, published in the New England Journal of Medicine, which found that a diet that still contains fat from olive oil, fish, and nuts, and a moderate amount of wine, led to 30% fewer heart disease deaths, strokes, and heart attacks than a low-fat diet in people over age 55 whose wellness hadn’t yet been affected by heart disease.

However, before you crack out the olive oil and the vino, consider the following questions. Firstly, how much do you resemble the people who were studied? The study participants were a group of nearly 7,500 Spaniards who didn’t have heart disease but were at increased risk. This means that they were overweight and had type 2 diabetes or at least three other heart disease risk factors such as smoking, high cholesterol, and high blood pressure.

Therefore, these subjects were adequately motivated to stick with a healthy diet plan, but they hadn’t actually developed heart disease. According to Dean Ornish, founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, California, who created a diet and lifestyle programme which reduced artery plaque and heart attacks in those with established heart disease, ‘An ounce of prevention equals a pound of cure. If you’re just trying to prevent disease, the Mediterranean diet is fine, but if you’re trying to reverse it, you have to go further.’

Also, ask yourself what you hope to accomplish from your eating plan. Ornish’s plan, based on a low-fat, vegan diet, may be better for reversing the disease if you’ve already been diagnosed, and such an extreme overhaul leads to a significant amount of weight loss. Michael Rubino, who lost about 40 pounds on the Ornish plan, commented, ‘I’m not going back, and I really don’t miss the meat, chicken, or sweets.’

Katherine Tucker, a professor of nutritional epidemiology at Northeastern University in Boston, added, ‘People who have had heart attacks might have a genetic predisposition to having more damaging effects on their arteries from higher fat diets,’ and so a vegan diet may be more beneficial. However, Tucker still recommended the Mediterranean diet to prevent heart disease, as you’re more likely to stick with this easier plan.

Mediterranean VS Vegan: Which Diet Beats Heart Disease?

Categories: heart disease, Mediterranean, vegan