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Showing posts with label Recommended. Show all posts
Showing posts with label Recommended. Show all posts
Wednesday, 17 June 2020
Sunday, 7 June 2020
Wednesday, 20 May 2020
Monday, 18 May 2020
Vegetarian Food Pyramid - The Building Bricks To A Healthy Vegetarian and Vegan Diet
By Ebony Johnson
All food pyramids are not created equal. The beloved "USDA Food Pyramid" that we all grew up with and were reminded of every single day in school, does not quite satisfy the nutritional needs and desires of vegetarians and vegans. Two reasons why many people fall off the "vegetarian wagon" are; people do not "feel full" or people say they become sick on a vegetarian diet. The main causes of these two ill symptoms of vegetarianism are rooted in one issue; the lack of nutritional foods and supplements to support the body. Often times, vegetarians don't know how to eat properly, thus, leading them to feel sick or not feeling full and satisfied from the foods they are consuming. This leads to vegetarians loading up on veggie burgers, pre-packaged foods, pizza, cheese sandwiches and junk food, just to try to satisfy their hunger, all the while sacrificing their health.
To prevent vegetarians from failing at their lifestyle and diet; to prevent vegetarians and vegans from eating too much of the wrong types of foods (i.e. veggie burgers, soy-based meat alternatives, and carbohydrates) and to prevent vegetarians from getting sick, here is a vegetarian food pyramid to empower vegetarians and vegans with the foods that they should focus on eating everyday to support their bodies and their appetites.
- Vegetables and Fruits - The foundation of your vegetarian diet should be fresh vegetables; hence the word "vegetarian." Vegetarians should eat at least 6 servings per day of vegetables and fruits. This is really important because the plant kingdom provides many nutrients, vitamins and trace minerals that vegetarians and vegans need to provide their bodies with energy and vitamins to support cell growth and development. Avoid canned fruits and vegetables as these types of products do not add much value to the body. Instead, opt to eat fresh or lightly steamed vegetables to maximize the healthy benefits that the plant kingdom has to offer. Vegetables and fruits are also packed with fiber and are a great way to naturally cleanse the body. Vegetarians will be surprised at how much more energized they can feel just by eating fresh vegetables and fruit.
- Pasta, Rice, Whole Grains, Cereals, and Bread - Remember a couple of years ago, everyone was "anti-carbohydrates?" During that time, carbohydrates caught a bad rap. The trick is eating complex carbohydrates in moderation. As a vegetarian, grains and pastas are a staple of this meatless diet. Vegetarians and vegans should not eliminate this important fuel from their diets. Just make sure to eat at least 4 servings per day to support the functioning of the brain and provide your body amino acids.
- Legumes (beans), Seeds, Nuts - Beans and nuts are great sources of healthy fats, fiber and proteins for the vegetarian diet. 3 servings is the ideal amount that vegetarians and vegans should consume to balance their meatless diet. Try to avoid canned beans because these beans are loaded with preservatives and salt. To really receive the most nutritional value from beans, use dried beans cooked slowly in a crock-pot.
- Meat Alternatives - Meat alternatives such as veggie burgers, textured vegetable protein (TVP), tempeh, tofu, and seitan should be limited to about 2 servings per day. It is better to eat tofu, seitan, and tempeh then it is to eat the processed "faux meat" products on the market. The less processed the foods, the more nutrients vegetarians and vegans will receive from meat alternatives.
- Fats, Oils, Sweets - Incorporate fats, sweets, and oils in to your vegetarian or vegan diet sparingly. When selecting fats and oils to eat or cook with, try to select the healthier fats such as oils from avocado and olive oil. You can apply the same principal for sweets. Try using agave or applesauce as sweeteners instead of sugar. If sugar is all you have access to, try cooking or baking with raw sugar cane.
If you are a vegetarian that consumes dairy and eggs or a lacto-ovo vegetarian, then you want to make sure that you are consuming no more than 3 servings per day of dairy products such as cheese and milk. If you eat eggs then you should eat eggs sparingly; only 2 to 3 times per week.
As a vegetarian, your primary goal is to have a healthy and diverse diet that includes a range of different meatless foods. Eat a variety of the foods in the vegetarian and vegan pyramid to ensure that a strong dietary foundation has been established to support the commitment to a meatless lifestyle and the commitment to a healthy life. Article Source: http://EzineArticles.com/4968168
Saturday, 16 May 2020
Why Vegan Weight Loss Is The Way To Go - Vegan Weight Loss Advice
By Loren Antonios
There are so many diets out in the world today that it is easy to get frustrated and confused regarding which one is suitable for your needs. If it is sustainable and easy weight loss that you are after, and you don't want to eat low-calorie diet food that leaves you feeling deprived (and often tastes shocking!), then the vegan diet is perfect for you. Let's explore this diet to find out (1) why weight loss will occur, and (2) how you can speed-up your success on this diet.
Why Weight Loss Will Occur On The Vegan Diet:
Non-Addictive
Vegan foods do not have the "addictive" tendency like most foods today. Many people are hooked on fast food with its fatty meats and sugary, flavoured dairy products. Vegan foods are a lot more natural than the addictive man-made meals today, and consist primarily of vegetables, fruits, nuts, legumes and whole-grains. After a person eats a meal consisting of these foods, they feel satisfied and 'at peace' afterwards, rather than 'voracious' and 'wanting more.' Therefore, since vegan foods create a calm-eating effect, it is easy to lose weight on the vegan diet without going crazy!
Full Of Fiber
Many of the meals today are stripped of their fiber (and all other goodness). This is why so many people experience a "hunger feeling" only an hour or so after their meal. On the vegan diet however, nutrients are kept in their optimal quantities, including fibre. In fact, fruits, vegetables, nuts, seeds, legumes and whole-grains are all super high in fibre - so feeling hungry after a normal-sized vegan meal is unheard of! This is why the vegan diet is so great - you will be able to experience weight loss without having to go through the daily "hunger pains" that most folk experience on any other diet.
More Food. Less Calories!
Natural foods from mother-nature are low in calories, which means that you can enjoy your fruits and vegetables, legumes and whole-grains in larger portions if you desire. Of course, you need to be sensible when it comes to the quantity of oil which you use for cooking, since oil is fat, and fat is high in calories. But go ahead and feast on a huge platter of fresh fruits and vegetables. Your energy will sky-rocket and your waistline will still be happy!
How to Speed Up Your Weight Loss On the Vegan Diet
Some people unknowingly sabotage their weight loss on the vegan diet. Although most folk have no trouble at all shedding unwanted body fat on this diet - some folk do have trouble. The following pointers will help to ensure that your body's ability to lose weight on the vegan diet is at is optimal state!
(1) Measure out your olive oil when cooking and never pour it into your meal in a "free-spirited" manner!
(2) Eat no more than ½ an avocado per day
(3) Eat no more than 1 or 2 serves of nuts per day
(4) Steer away from vegan junk food. Instead, get into the habit of cooking your own vegan baking recipes. This way, you can ensure that your snacks are healthy and you can monitor the amount of fat that you put into your food. Eating too much vegan junk food is the most common reason why folk do not lose weight on the vegan diet. Whether it be chips, cookies, vegan bars, vegan chocolate bars, supermarket dips, crackers, soft drinks, and the like - you should only be eating these foods as a treat twice a week - maximum! You need to get into the habit of finding your own low-calorie vegan baking recipes and freezing them for a quick, healthy on-the-go snack.
(5) Try juicing or making your own smoothies for a healthy, nutritious and very-satisfying breakfast or snack.
(6) Walk everywhere and exercise as much as you can! You should try to get your body moving as much as you can - regardless of which diet you are on!
It is not difficult to lose weight on the vegan diet. So many folk you go on the vegan diet inadvertently lose weight - without planning or expecting to do so! So as long as you make obvious sensible decisions such as avoiding vegan junk food, and monitoring the amount of oil, nuts and avocado that you consume - weight loss will naturally occur. Certainly, weight loss on the vegan diet is the way to go! Article Source: http://EzineArticles.com/8177246
Sunday, 10 May 2020
Saturday, 9 May 2020
Friday, 8 May 2020
Thursday, 7 May 2020
Easy Vegan Breakfast Ideas - Healthy and Easy-To-Prepare Vegan Breakfast Foods and Recipes
By Loren Antonios
The vegan breakfast can be delicious, nutritious and quick and easy to prepare! That's right, you don't have to feel unhappy and deprived when you eat your vegan breakfast - there are so many tasty options that you can choose from! Below are some healthy and easy recipe and food ideas that you can make for your own vegan breakfasts in the mornings!
Vegan Breakfast Juices
Why not for starters squeeze a couple of oranges or lemons into a glass to make your own fresh juice? Or, if you have a juicer, you can juice a really healthy concoction to get you feeling energized for the day! Try the following juice recipe: 3 apples, 2 carrots, knob of ginger, 1 beetroot and 4 celery stalks. If you have a really good juicer, you should be able to make your juice in under 10 or 15 minutes. Add more apple for a sweeter juice or more ginger for a zestier juice. If you simply want fruit in your juice, you can omit the vegetables and juice your favorite selection of fruits such as apples, pineapple, papaya and berries. Once again, adding a little knob of ginger will make your fruit juice deliciously zesty!
Coffee/Tea
Most people around the world enjoy a cup of coffee or tea to accompany their breakfast. Vegans are no exception! Have your coffee or tea black, or with some soy milk or rice milk. If you like it a little sweet, use stevia, brown sugar, molasses, maple syrup or agave nectar. Be wary though of normal refined sugars, as these can be filtered with bone char, a non-vegan substance.
Vegan Non-Cooked Breakfasts!
If you aren't in the mood for cooking breakfast, there are many other super easy vegan breakfast options that you can choose from. Accompany your coffee and tea with some toast (vegan supermarket or health shop bread) with jam, vegan chocolate spread (from your health shop), or simply vegan "butter" (soy spread). Otherwise, simply have a bowl of vegan cereal (there are many choices and brands available nowadays) with soy milk, rice milk, or coconut milk. Or just have some freshly chopped in-season fruit, perhaps topped with some soy or coconut-milk yoghurt and a handful of walnuts or almonds.
Vegan Cooked Breakfasts
You can easily make some vegan pancakes for your breakfast - if you have a little time to spare. And don't worry, your pancakes will taste delicious, even without eggs and dairy milk! For an easy vegan pancake recipe, your ingredients will be: 1 cup flour, 1 Tbsp sugar, 2 Tbsp baking powder, pinch of salt, 1 Cup soy/rice milk, and 2 Tbsp oil. Stir your dry ingredients together in a bowl, then add your wet ingredients and mix all together until smooth. Spoon your pancake mixture in large spoonful's into a hot, oiled frying pan, and flip your pancakes when bubbles appear. They normal take approximately 2 minutes to cook per side. And voila! Serve your pancakes with agave nectar, maple syrup or molasses, and top with fresh fruit! Delicious!
You can also hunt for some delicious healthy vegan cake recipes, muffin recipes, or vegan slice recipes - which you can eat for breakfast if you fancy! You can find so many recipes online nowadays, so you should have no trouble finding some really delicious vegan cake and muffin recipes. There's nothing better than enjoying a nice slab of cake and a cup of coffee for breakfast - not every day of course, but just sometimes. It really makes life so good.
You can also cook for yourself the vegan 'bacon and eggs' breakfast, which is actually quite fast and easy to cook. Purchase some mock bacon from your local supermarket and cook it as per packet directions. Also purchase some tofu mix to make "scrambled eggs" - add some onion and garlic to boost the taste. Fry some tomatoes, and put some bread in the toaster. Now you can indulge in your bacon and eggs, toast and gourmet fried tomatoes! Hey, whoever said that being vegan was boring was so wrong!
So you see, there are plenty of healthy and easy vegan breakfast recipes and foods that you can prepare for yourself, hassle-free! Just get to know your options a little more, and you will be able to enjoy your vegan breakfasts and other meals during the day at lot more! Vary your diet regularly to make it fun and to ensure that your meals do not get boring. Article Source: http://EzineArticles.com/8186156
For More Recipe Ideas ==>CLICK HERE<==
For More Recipe Ideas ==>CLICK HERE<==
Wednesday, 6 May 2020
The How Not To Die Cookbook
From Michael Greger, M.D., FACLM, the physician behind the trusted and wildly popular website Nutritionfacts.org, and author of the New York Times bestselling book How Not to Die, comes a beautifully-designed, comprehensive cookbook complete with more than 120 recipes for delicious, life-saving, plant-based meals, snacks, and beverages.
Dr. Michael Greger’s first traditionally published book, How Not to Die, presented the scientific evidence behind the only diet that can prevent and reverse many of the causes of premature death and disability. Now, The How Not to Die Cookbook puts that science into action. From Superfood Breakfast Bites to Spaghetti Squash Puttanesca to Two-Berry Pie with Pecan-Sunflower Crust, every recipe in The How Not to Die Cookbook offers a delectable, easy-to-prepare, plant-based dish to help anyone eat their way to better health.
Rooted in the latest nutrition science, these easy-to-follow, stunningly photographed recipes will appeal to anyone looking to live a longer, healthier life. Featuring Dr. Greger’s Daily Dozen―the best ingredients to add years to your life―The How Not to Die Cookbook is destined to become an essential tool in healthy kitchens everywhere.
Tuesday, 5 May 2020
Go for Vegan Recipes and Be Healthy
By Earnest Billot
Introduction
Vegan Recipes have amazing nutritional value and can have marvelous and incredible results on the body providing essential nutrients to your body. They boost your energy and you can experience some life-changing benefits such as weight loss, clearer and vibrant skin, free of some common heart diseases, no blood pressure etc.
Become a vegetarian and enjoy the various benefits!
• Vegetarian recipes such as oat yogurt, green salads, tomato salad, raw whole grain muesli, vegetables soup provide essential proteins, carbohydrates, vitamins, fiber, and minerals.
• They have no preservatives, no additives and also no oil.
• Generally they are broiled or boiled which is very good for health as then the food becomes oil free containing all the necessary nutrients.
• They taste delicious and at the same time provide nutrition and are useful in reducing cholesterol and other health alarming diseases.
• They help in reducing extra calories and you can stay fit and healthy while having these recipes.
• Vegan baking is another option, if you want to make your food oil free.
They have become extremely popular as they possess various advantages and they help in assisting various people suffering from alarming diseases in staying fit and absolutely fine.
You can also have fun and can enjoy having vegan recipes by going to healthy vacations. There are many benefits of adopting a vegetarian diet as it gives the energy and all the necessary nutrients also. It is available in different varieties giving you ample of choices to choose one according your taste.
They can be made easily and you should keep various things in mind while making a vegetarian recipe. It should be made using the things which contain low fat content, use less sugar and whole foods should be used more.
Fatty things should be avoided and you should always try to replace the things containing fat with raw, healthy and oil free things.
Sugar can be replaced by various substitutes of sugar or sweeteners like sucanat or maple syrup; as they break down and get absorbed into the blood stream much slower than the normal white sugar. Various fruits can also be used as they contain natural sweetness which is not harmful to health and body. Thus we can maintain the blood sugar balance in our body in easier manner.
Whole foods should be included in the recipes in their natural state, so that they do not loose their essential components. Whole wheat flour instead of white; sucanat, brown rice syrup or maple syrup instead of white sugar, and coconut oil instead of butter or margarine should be used in making healthier and yummy recipes.
Conclusion
Gain amazing energy, bounce on the walls all day long by eating vegetarian recipes and remain fit and fine! Article Source: http://EzineArticles.com/5905863
For More Recipe Ideas ==>CLICK HERE<==
For More Recipe Ideas ==>CLICK HERE<==
Monday, 4 May 2020
Vegans and Vitamin B12
By Robert Walden
One of the most common issues faced by vegans is vitamin B12 deficiency. Although humans only need trace levels of vitamin B12 to maintain a proper supply in the body, it can be difficult to come by. Not getting enough of this essential vitamin can have serious consequences, causing irreversible damage in some cases. Not to worry, though. With minimal effort, vegans and vegetarians can get their daily fix, making you feel more energized and ensuring good health.
What does Vitamin B12 do?
The most important function of this vitamin is to assist red blood cells with division and formation. It is also crucial in the formation of DNA synthesis and regulation. It assists in creating myelin sheaths around nerve tissue, which is essential for the nervous system to function properly.
The most important function of this vitamin is to assist red blood cells with division and formation. It is also crucial in the formation of DNA synthesis and regulation. It assists in creating myelin sheaths around nerve tissue, which is essential for the nervous system to function properly.
Vitamin B12 Deficiency Symptoms and Effects
Lacking sufficient levels of vitamin B12 in the blood results in lower red blood cell count, otherwise known as anemia. Symptoms can be as minor as feeling weak and tired, having difficulty concentrating, or poor memory retention. Other symptoms are numbness in the hands and legs, difficulty balancing, depression, irritability, and irregular moods. The worst cases can result in permanent vision problems and even psychosis. Since the symptoms are wide-ranging and highly varied, it can be difficult to know if you are, indeed, deficient in vitamin B12.
Lacking sufficient levels of vitamin B12 in the blood results in lower red blood cell count, otherwise known as anemia. Symptoms can be as minor as feeling weak and tired, having difficulty concentrating, or poor memory retention. Other symptoms are numbness in the hands and legs, difficulty balancing, depression, irritability, and irregular moods. The worst cases can result in permanent vision problems and even psychosis. Since the symptoms are wide-ranging and highly varied, it can be difficult to know if you are, indeed, deficient in vitamin B12.
Sources of Vitamin B12 For Vegans
Vitamin B12 is actually a bacteria, so it is nearly impossible to get from plants. Animal meat contains vitamin B12 because animals eat plants in nature that are contaminated with B12. This is stored in their bodies and is carried over into humans when consumed. The daily recommended intake is 2.4 micrograms.
Vitamin B12 is actually a bacteria, so it is nearly impossible to get from plants. Animal meat contains vitamin B12 because animals eat plants in nature that are contaminated with B12. This is stored in their bodies and is carried over into humans when consumed. The daily recommended intake is 2.4 micrograms.
Lacto-ovo vegetarians (those who eat eggs and dairy) shouldn't have a problem getting their daily dosage of vitamin B12, as it is present in these animal products. Swiss cheese, eggs, and whole milk, in particular, have relatively high levels of B12 in them.
For vegans it can be a little more difficult to maintain proper intake of this vitamin. One brand of nutritional yeast, Red Star Vegetarian Support Formula, contains active B12 bacteria and can be absorbed properly by the body. Nutritional yeast has all sorts of other great nutrients in it, and has a cheesy, savory flavor and texture that can be added to a wide variety of dishes.
Vitamin B12 can also be found in foods that are fortified with it. Cereals are most commonly found fortified with B12, Nature's Path Optimum Power cereal being one of the more popular ones. A half-cup of this will take care of your daily DV of this essential vitamin. Some other fortified products include soymilk and fake meats. Just check the package and nutrition facts to see if this is the case. And, when in doubt, try taking a daily multivitamin. Also check the label to make sure B12 is present. It's debatable whether the body can actually absorb the B12 from a pill, but it's generally acknowledged that at least some will be absorbed.
With a little snooping around, you should have no problem getting the B12 you need to feel healthy and maintain their lifestyle. Make sure to get your correct dosage - your body will thank you! Article Source: http://EzineArticles.com/5993724
Sunday, 3 May 2020
Saturday, 2 May 2020
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