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Monthly Archives: May 2017

Become Healthy Vegan

Becoming a healthy vegan is easy, because the diet itself is so healthful. Don’t be swayed by those who are shocked by your decision or try to convince you that becoming vegan is an extreme lifestyle. You’ll find that within a few months of becoming vegan you will feel better and even lose weight plus have more energy. A healthy vegan diet rich in whole grains, fruits, vegetables, and nuts make you feel full faster while needing to eat less. With veganism, there is a much more efficient use of calories and it shows in your looks, health and energy.

Meat and other animal by-products are not necessary for the human diet. Most cultures in the world eat largely vegetarian diets, and their average life spans are generally much longer than American ones (See ‘The China Study’ for more statistics). Nature provides solutions for getting protein in the form of nuts and legumes. Modern technology has also made convenient substitutes for animal products like hamburgers, eggs, milk, and cheese that are healthier and don’t involve the harming of any animal.

Though most of the changes involved in becoming vegan are about what you eat, you have to remember that many animal products are involved in the clothes we wear. Leather is one animal by-product that is often used in shoes and jackets, but thankfully much more vegan-friendly substitutes are being used each day.

Becoming vegan is about more than just eating a specific diet. It is the environmentally, compassionate, healthy choice. It isn’t hard to make the switch to veganism. Getting rich diversity of nuts, whole grains, vegetables, and fruits in your diet are more than enough to make you a very healthy vegan.

Build Muscle on Vegan Diet

A Goal That Is Realizable

Therefore, the idea of building muscle on a vegan diet is realizable if you know the nutrient information for various kinds of vegan foods. Therefore, the idea that vegetarians and vegans exhibit scrawny, weakly physiques could not be further from the truth, especially when those physiques have been sculpted through weight-training activities.

Just a year ago, a vegan strongman proved that vegans could be exceptionally strong as he hoisted an impressive, record-breaking 1,212.54 pounds over an area of almost three yards (32.8 feet to be exact).

Because protein is the key ingredient needed for gaining and maintaining muscular strength, bodybuilders and weight trainers require regular intake of protein to feed muscle the nutrition it needs to grow strong and get bigger. Therefore, you can follow a vegan diet and meal plan that features protein-rich foods as a part of your weight training and bodybuilding regimen.

Break Up Meals

It is best to break up meal times into several small meals during the day. Include macronutrients, such as fats and carbs, to maintain the energy needed for intense workouts and activities.

In order to achieve bodybuilding goals, experts recommend that weight-training enthusiasts consume a ratio of 30/30/40 of protein/fat/carbohydrates.

Vegan Protein Rich Foods

Some of the vegan, protein-rich foods that bodybuilders can use to build muscle or weight trainers can eat to build strength include these healthy choices.

Nuts and Nut Butters

When it comes to building muscle, you can’t go wrong with nuts as ½-cup supplies as much as 15 grams of protein and healthy fats for heart health and energy during grueling workouts.

All nuts are protein rich, and the lower fat varieties include peanuts, walnuts, and almonds. You can select from so many kinds of nuts to eat that they become an unavoidable food source for building muscle.

Of course, some weight trainers are allergic to nuts. However, for anyone who is immune from the allergens, nuts are an ideal accompaniment to a muscle builder’s diet.

Gluten Free Vegan Diet

If you’ve been diagnosed with or suspect celiac disease or a wheat allergy, the severity of your symptoms will determine how much you change your diet. For celiacs, ingestion of proteins (glutens) found in cereal grains damage the small intestines and can result in abdominal cramping, anemia, low bone density and body weight, lupus, fatigue, depression, and a host of other ills. The only known treatment for celiac disease is a lifelong avoidance of all glutens. On the other hand, people who suffer wheat or gluten sensitivity usually feel better on a gluten-free diet, but they may grow to tolerate some forms of “forbidden grains.” For example, eating durum or semolina pasta gives me an excruciating migraine headache, yet I have no problem eating sprouted Ezekiel bread.

Glutens can affect our health in surprising ways. Particularly if you have unsuccessfully “tried everything” to treat a health issue, you might want to try a gluten-elimination diet. When you reintroduce glutens, observe your reactions. Acne, Chronic Fatigue Syndrome, fibromyalgia, headaches, constipation, and asthma are some of the many problems occasionally relieved by avoiding gluten.

Unfortunately, wheat and its gluten-containing cousins appear in more foods than you might expect. Reading labels only helps if you can recognize the ingredients. Some hidden forms of gluten include:

modified food starch

textured vegetable protein

hydrolyzed plant protein

extenders and binders

hydrolyzed vegetable protein

malt

Most restaurant and canned soups contain flour, pasta or barley, and commercial enchilada sauces and “Spanish rice” mixes usually contain some form of wheat. At this point, all packaged veggie burgers and sausages contain wheat; however, a gluten-free veggie burger will supposedly be released by mid-2004. Always check the ingredient list, even on products like Rice Chex, which uses malt as a sweetener. Kashi cereal, which contains kashi, or buckwheat (a non-gluten grain), also contains wheat.

Start A Vegan Diet

1. Start with Cutting out Red Meat

The first step needs to be fairly easy. And for many people that starts with cutting red meat (we’re not as attached to it as we are to our cheese it seems).

Start by cutting out all pork, beef, lamb, and other red meat from your diet. Still allow yourself white meat like fish, chicken, and seafood.

You can also start trying meat-free versions of bacon and other meats that you can find in your local grocery or health food store, just to see which versions you like. When you begin feeling comfortable from not eating red meat, you can move to the next stage.

2. Chop the Chicken

Cut out the chicken – but still include seafood and fish like tuna, salmon, shrimp etc.

You can also start to try preparing some vegan meal recipes (you can find a lot online – and many times they are also reviewed by other vegans – so you can find the ones that REALLY taste good).

3. Cut out Seafood and Fish

By now, you’re pretty much at the vegetarian stage – congratulations! Now it’s time to cut the seafood and fish – but keep testing out other meat-alternatives like soy-based patties etc.

Your protein will also be coming from legumes such as lentils, chickpeas and black beans. There’s also whole grains, vegetarian mince, vegetarian patties, some other meat-free products like the vegan bacon.

4. Bid Farewell to Cheese

OK, this might be the more painful part for many of us. We love our cheese. But there are cheese alternatives like rice cheese and soy cheese. You’ll have to experiment here to find which kind of cheese works for you.

For example, I can’t stand soy cheese – but there’s a rice-based cheese I can buy at my grocery store that is fantastic – it even melts like real cheese!