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Monthly Archives: April 2017

Easy Vegan Lunch

Sandwich, Wrap or Bread roll
Purchase your vegan bread from the supermarket or your local health shop and freeze it to ensure an easy vegan lunch. Make your sandwich with avocado, bean sprouts, and any salad ingredient you fancy. For protein, enjoy tinned legumes such as lentils, four-bean mix or chickpeas. Otherwise you can add to your sandwich some cooked vegan bacon, scrambled “eggs” (tofu), grated vegan cheese, hummus spread or you could fry a vegan patty and put it on your sandwich or bread roll. You have many options for a delicious and nutritious vegan sandwich, wrap or bread roll. Don’t make the same sandwich every day – it’s important to have variety in your diet.

Salads
Salads can either be low-calorie or very sustaining, whichever you fancy or fulfills your current needs. Salads are actually one of the most popular vegan lunches because they are healthy, versatile, and often very quick and easy to make. Make your own garden salad with tomatoes, olives, lettuce, onions, cucumber, balsamic dressing and chickpeas. Or for a high-protein salad, mix together in a bowl four-been mix or chickpeas, cubed capsicum, red onion, chopped cucumber, parsley, and balsamic dressing. Add some cubed avocado to make your salad more sustaining if you wish. If you are tired of eating the same salads, you should search online or download a vegan recipe e-book for hundreds of vegan lunch recipes and salad ideas to make your food more fun and delicious.

For your salad dressings, you can just use olive oil and lemon juice or vinegar, or otherwise follow a simple vegan salad dressing recipe and store it in the fridge for up to one week. It is important to add a tasty salad dressing to your salads, as this not only makes the salad taste heavenly, but it also provides you with essential fats (olive oil) and salts that you need in your daily diet for optimal nutrition. Make a balsamic dressing, a hummus dressing, a vegan “mayo” and herb dressing, a curry dressing, a mustard dressing… the list of tasty dressings is endless! So begin your hunt today for some tasty salad dressing recipes to boost your salads taste and nutrition to the next level!

Smoothies
Some folk actually prefer their meal in a cup, whether it be for weight loss reasons or simply personal preference! Make your smoothie at home in the morning and put it in a large, leak-free smoothie bottle, preferably keeping it cool with an ice-brick. Create your smoothie from almond milk, rice milk, soy milk, soy yogurt, coconut-milk yogurt, agave nectar, maple syrup, cinnamon, spices, walnuts, slithered almonds, brazil nuts, water, coconut oil, flax seeds, chia seeds, linseeds, berries, bananas, avocado (try it out), spinach (that’s right), mango, pineapple, raisins, dates… the list of vegan smoothie ingredients is endless. A smoothie is an easy option for a vegan lunch. If you are not the best at creating your own recipe concoction, look for recipes on the internet or in vegan recipe e-books. Sometimes following a recipe or just getting some ideas about what ingredients go together will make your smoothie experience so much tastier!

Nutrition of Vegan Athletes

Athletic Benefits of Vegan Diets

In his paper, Dr. Fuhrman contends that high level athletes compromise their immune systems through hard training, leaving them more susceptible to upper respiratory infections. These infections disrupt their training programs. He believes that following a nutrient rich vegan diet bolsters the athletes’ immune systems, reducing their viral infections and loss of training time. Furthermore, Dr. Fuhrman asserts that consuming high-antioxidant plant foods may abate the effects of oxidative stress that occurs from exercising.

Nutrient Supplementation

He then addresses whether specific micronutrients can be adequately acquired in a vegan diet. Regarding calcium and iron, he suggests that sufficient amounts of these nutrients can be found in a thoughtful plant-based diet. Other nutrients may require supplementation, however. These include zinc, iodine, vitamin B12 and omega-3 fatty acids, which tend to run low in vegans and vegetarians. Vitamin D levels are often deficient, even in the general population. Finally, taurine supplements appear to boost athletic performance and also tend to be lacking in vegans.

Protein Requirements

Athletes require an increased amount of protein to synthesize intramuscular protein and reduce muscle damage from exercise. Yet the actual amount of protein needed daily remains controversial. Dr. Fuhrman’s literature review in his article generally cites protein requirements as ranging from about 1.4 to 2 grams protein per kilogram of body weight. Thus, a 150-pound athlete would require from 95 to 136 grams of protein daily.

However, he prefers to cite protein needs in terms of kcals (calories) and protein grams. He offers an example of a 150-pound endurance athlete needing 3600 calories and 120 grams of protein daily. These amounts are based on the person training four hours per day. The vast majority of competitors certainly do not train anywhere near that level. A 150-pound sedentary individual needs only about 55 grams of protein. Extrapolating to a casual recreational athlete, somewhere in the range of 70-100 may be appropriate.

Must know about Vegetarian with Vegan

So a vegetarian path would be a good one to live out the results of this study in pursuit of better health and longevity. It might include yogurt, cheese, eggs and other dairy products. Some consider themselves vegetarian who also eat fish and sometimes chicken. Others say they don’t eat anything with “legs.” One must follow one’s own conscience and beliefs to create an individualized expression of vegetarianism. If animal products are consumed they ought best be organic, void of added hormones, free range vegetarian; if you have any doubt about how important it is to pay the little extra for organic dairy products, rent the movie “The Corporation.” It will cure you forever of eating non-organic dairy products.

Ah yes, the gentle vegans. This is the path of St. Francis of Assisi – a true vegan eats nothing of animal origin, wears nothing of animal origin. So does this mean they wear petroleum made shoes? Many vegans are proponents of hemp – an excellent resource for making everything from clothes to shoes; and the hemp seed is an excellent source of protein and essential fatty acids greatly enjoyed by many vegans.

As we journey on the path of conscious eating, becoming vegan or vegetarian is often a key to exploring greater awareness and presence. When one eats more lightly, one lives more gently on the Earth. Upwards of 40% of our greenhouse gasses are caused by feedlot factory animal farming and chopping down rainforests to grow more beef.

Maintain Healthy Vegan Diet

1. Eat unprocessed foods. Make sure you mix in some raw with cooked food.

2. Cut down on oil and vegetable fat during cooking or on salads. Steam your vegetables instead of frying.

3. Eat smaller portions as overeating will put on the pounds and make you unhealthy in the long run. You will gradually get used to eating smaller portions and actually take time to savour the taste. It is alright to indulge in your favourite dessert but take smaller mouthfuls.

4. Do not overcook your food as minerals and vitamins will be lost. Choose foods rich in iron, vitamins and minerals to substitute for meat products.

5. Cut out sugar especially refined. If you have to use sugar, go for raw. Replace sugar with maple syrup or agave nectar in some recipes.