Both longtime vegans and newcomers have probably heard this question—or variations of it—more than a few times: “How do you get enough protein?”
This might be the biggest misconception that people with animal-based diets have: That eating meat is the only way to get enough protein into your diet. More specifically, people believe that meat is the best way to get the nine amino acids that our bodies need from protein to build muscle and perform other important functions. It is true that meat does have all nine of the essential amino acids. However, it does not mean that vegans must deprive themselves or struggle to get the nutrients they need. Indeed, products like non dairy protein bars and plant-based protein powders make it easier than ever. But even leaving products like those aside, there are plenty of protein-rich vegetables and other vegan-friendly foods. Here are some of them: Lentils Lentils are a fantastic source of protein—a single cup contains 18g, which is about a third of the average recommended daily protein intake. Not only that, that same cup would have about 50% of the recommended daily fiber intake. Lentils also have good levels of iron, manganese and folate. Chickpeas and Other Beans Chickpeas (or garbanzo beans) and most types of beans are loaded with protein and nutrients too. They have 15g of protein per cup as well as high levels of fiber, folate, iron, phosphorous, potassium and manganese. Studies have shown that including a lot of beans in your diet can help lower blood pressure and cholesterol. Green Peas Did you mother ever tell you to eat all of your peas when you were a kid? If she did, she was right. Those little round, green veggies are packed full of good stuff. A cup of them has 9g of protein and high levels of fiber and vitamins A, C and K. Peas are also an excellent source of iron, thiamin, manganese and magnesium. Because peas have so many nutrients, they can make a good addition to a vegan protein shake. Quinoa If someone argues that vegan protein sources do not have all the essential amino acids, tell them about quinoa. This seed has all the amino acids that people need as well as several important minerals and antioxidants. Sacha Inchi Also called the mountain peanut and the Inca peanut, sacha inchi is a fantastic, vegan-friendly protein source. An ounce of this seed has 8g of protein, which is more than an ounce of almonds (which are still a good protein and nutrient source, by the way). On top of that, sacha inchi is rich in omega 3 fatty acids, which lowers inflammation and helps improve bone health, vision, hair health and skin health. 22 Days Nutrition is dedicated to helping people discover the immense benefits of the vegan diet. The company offers products like first-rate vegan protein powders, which include protein from organic peas and sacha inchi. About 22 Days Nutrition 22 Days Nutrition offers great-tasting, nutritious, plant-based snacks and meals. The company’s chocolate plant based protein powder and other products enable people to improve their health and embrace a vegan lifestyle. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/jccLn1
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Lots of people have become alarmed at the recent news of heavy metals turning up in organic vegan protein powder. Here is some information about this controversy.
About the Clean Label Project Study For readers who may not know what all the fuss is about, here is a quick overview of the study that started it all. The Clean Label Project, a nonprofit based in Denver, CO, purchased both plant-based and animal-based protein powders and had them tested. 53 of the 134 products tested had “substantially elevated” levels of these toxic substances: • Mercury • Arsenic • Lead • Cadmium • BPA And here is the real rub: The study found that plant-based powders had higher levels of these substances than animal-based powders did. How Do Heavy Metals Get Into Vegan Powder? People could reasonably ask how exactly do heavy metals get into vegan protein powders. It may have to do with the plants and vegetables from which the powders are made. Or rather, with the soil in which those plants and vegetables grow. In February 2018, Food Safety News published a story on the CLP study. It quotes a scientist named Sean Callan, who conducted the test on the protein powders. He believes that the presence of heavy metals “could be due to the locations where the protein powder manufacturer’s plant ingredients are sourced having contaminated soil. This is especially true in the United States where there may be a higher incidence of heavy metals in the soil of some regions.” Clearing Heavy Metals Out Now, does all of this mean that we are doomed if we eat vegetables or consume pea protein powder? Not at all. In fact, having a plant-based diet can go a long way towards clearing out metals and other toxic substances from our bodies. A 2006 study published by Slovak Medical University in Czech Republic found that a group of healthy people on a plant-based diet had higher levels of cadmium in their bloodstream than a group that ate animal products. However, the study’s authors also found that because vegetarians consumed more antioxidants, their diets would most likely offset any negative effects. Here are some of the antioxidants that can help protect vegetarians and vegans: • Vitamin A (found in carrots, sweet potato, red peppers) • Vitamin C (found in citrus fruits, red peppers, broccoli) • Vitamin E (found in almonds, sunflower seeds, avocado) • Zinc (found in quinoa, lentils, garbanzo beans) Of course, it pays to avoid eating harmful ingredients in the first place. 22 Days Nutrition makes some of the cleanest, safest and healthiest vegan protein powders available anywhere. The company’s products taste great and are made from natural, responsibly sourced ingredients. About 22 Days Nutrition 22 Days Nutrition is a leading source of great-tasting, plant-based powders, snacks and meals. The company’s clean pea protein isolate powders and other products allow people to lead healthier, more productive lives. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/QCprng In the forty-four days leading up to her stunning performance at Coachella, Beyoncé put herself on 22 Days Nutrition’s vegan meal plan. She also linked to her meal planner on her Instagram bio so her followers could see what she was eating.
How exactly did the queen of pop come to embrace protein vegan sources and a plant-based diet? Read below to find out. How Beyoncé Discovered Veganism In her foreword to Marco Borges’ 2015 book The 22-Day Revolution, Beyoncé described the path that she took to embracing veganism. It started with the birth of her daughter, Blue Ivy Carter. “After having my daughter, I made a conscious effort to regain control of my health and my body,” she wrote. “But I didn’t want to do a crash diet. I was a mom now. I needed to change my ways and set an example for my child.” Bey turned to Borges, who had been her trainer and nutritionist for years. He had told her about the benefits of a plant-based diet, but she did not think she could let go of her burgers, fajita tacos and ribs. However, she and her husband Jay-Z finally decided to take the plunge in the Fall of 2013. Looking back, Beyoncé saw this as the start of a journey “that helped me get into the best shape of my life.” As she went through 22 Days’ vegan meal plan, she found that she had more energy, better focus, better digestion and “an incredibly positive feeling for my actions and the effects it would have on those around me and the environment.” Beyoncé and Coachella The world got to see the results of Beyoncé’s diet and training regimen when she performed at Coachella on April 14, 2018. The internet has been flooded with raves over her headlining set. Pitchfork called it “a career-defining performance” while Rolling Stone likened it to such artistic and cultural milestones as Woodstock and Monterey Pop. A Nutrition Revolution? Queen Bey’s decision to take her meal planner public has been making waves as well. On April 24, Forbes published an article titled “Beyoncé Is Using Artificial Intelligence To Help You Eat Vegan.” It details how, in contributor Michael Pellman Rowland’s words, “Beyoncé may have just delivered the future of personalized nutrition.” In the article, Rowland describes how platforms like the one 22 Days uses can personalize a user’s meal recommendations thanks to AI. As the platform grows to understand an individual’s preferences, it can make better recommendations. Once a user has selected a meal on 22 Days’ planner, they can have it delivered right to their door. In Rowland’s view, solutions like these represent “[an] important step forward for the role that technology can play in guiding consumers to eat and shop for food.” 22 Days Nutrition is proud to help people lead healthier, happier lives through its vegan meal planner. The company also offers a collection of nutritious, delicious vegan protein bars and pea protein isolate powders. About 22 Days Nutrition 22 Days Nutrition offers delicious, USDA certified organic, plant-based powders, meals and bars. The company’s pea protein powder and other products help people achieve their health and fitness goals. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/Xem3q7 When planning quick summer trips to the beach or traveling for a family reunion hours away, delicious snacks are important for staying happy and energized on the road. It can be difficult to keep up healthy habits when traveling, but with some planning ahead, vegan snacks are yummy alternatives to last-minute stops for unsatisfying junk food. Whether on the road or in the air, here are five healthy and yummy vegan snacks for summer travels.
Fresh Fruit and Vegetables Nature’s sweetest treat, fresh fruit is easily portable for travel and always ready on-the-go. Fruits like apples, bananas, grapes, and peaches are all great options for travel snacks. Unsweetened dried fruits are also convenient alternatives to traditional road trip fuel. Vegetables like carrots, carrots, and bell peppers are also delicious travel snack options. Stored in a cooler or at room temperature, these are great solo or with a hummus dip. These vegan-happy snacks are kid-friendly and have uncomplicated clean-up. Vegan Protein Bars A healthier alternative to traditional sugar-laden energy bars,vegan protein bars are packed with serious energy and healthy nutrients. Rice and nuts have plant protein that is cleanly nutritious and also gluten-free. Excellent for road trips and flights, vegan protein bars are delicious energy sources for a low-activity day. Look for 100% USDA Certified Organic bars made with real ingredients to stay cleanly healthy. Homemade Trail Mix Stay energized and satisfy the munchies with a homemade trail mix. Most store-bought trail mixes have unwanted added sugar. Instead, make your own mix at home with pantry ingredients. Personalize your trail mix with almonds, peanuts, sunflower seeds, dried fruit, and chopped dates or raisins. For extra natural sweetness, add shredded coconut or dairy-free chocolate chips. Protein Powder Starting an early morning of a long trip without food fuel can result in low-energy the rest of the day. The best plant based protein powder will stave off cravings and is packed with nutritious ingredients. Mix with a shake or smoothie at home and take it on the road. If traveling by plane, take protein powder with you and add it to a smoothie or shake before boarding a lengthy flight. This pro-vegan fuel is a delicious way to stay energized and focused while traveling without a sluggish crash later in the day. Ants on a Log Not just for kids, Ants on a Log is a fantastic snack during summer travels. Stick with the original recipe or add your favorite dried berries and raisins. Hazelnut butter is a delicious alternative to classic peanut butter. This snack is easy to store and travels well on a road trip or flight. For convenient plant-based protein, plan and pack Ants on a Log for a yummy vegan snack. Staying vegan while traveling does not have to be boring or difficult. Packing some protein into a travel diet results in wholesome energy without a dreaded sugar crash later in the day. 22 Days Nutrition has plant-based protein bars and one of the best tasting vegan protein powders available. Their delicious and nutrient dense products make it easy to stay vegan on-the-go. Stock up on vegan snacks to take on any summer trip to stay happy and healthy away from home. About 22 Days Nutrition 22 Days Nutrition is a top-rated online source for delicious and nutritious plant-based snacks, bars, and meals. It offers the plant-based protein products to help promote healthy, environmentally-responsible living. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/6JDccj Once a relatively rare lifestyle, veganism has become more mainstream and prevalent in popular culture today. Following a vegan diet means focusing on eating plant-based foods and cutting out animal products. Whether considering following a vegan diet for ethical, health, or environment reasons, eating a wholesome plant-based diet takes some intentionality.
For those trying to lose weight, choosing a vegan diet can be a favorable approach. Many people who choose to start the plant-based lifestyle without a vegan diet plan struggle to fulfill daily nutritional goals. While Oreos and French fries both technically count as vegan food choices, they are obviously not the healthiest options. Being mindful of what foods are replacing traditional diet choices can make or break weight loss. The vegetarian diet is often also chosen for weight loss purposes, but many people replace daily protein from meat with increasing dairy intake. While dairy has important protein values, it also has processed fats and sugars that are not always conducive to weight loss. Eating processed foods that are nutrient poor despite being technically aligned with vegetarian or vegan diets can do the opposite intended effect and cause unwanted weight gain. The vegan approach avoids this by cutting out any and all animal products. Replacing meat proteins with leafy greens and pulses - beans, lentils, peas, chickpeas - also have higher amounts of fiber, which keep you satiated longer. Protein powders are ideal for on-the-go dense nutrition and help sustain consistent and powerful energy during the day. Planning ahead makes following a vegan lifestyle easier to follow consistently, which is a central factor in losing weight. Finding a vegan meal plan that supports regular exercise and packed with dense nutrients can make weight loss uncomplicated and straightforward. Fast and easy recipes support a busy lifestyle without sacrificing wholesome meals. Along with a vegan-style plan, staying hydrated keeps the body regularly cleansed and improves wellness. This is incredibly important for regular exercise, too. Even the best weight loss programs struggle to stay away from restrictive diets. Instead of removing specific food groups and limiting intake, a plant-based diet replaces necessary nutrients and proteins that support active and busy lifestyles. Keeping energy levels steady throughout the day can make it easier to exercise regularly and achieve weight loss goals faster. A good nutritional structure is the foundation for consistent and successful weight loss on all fronts. A vegan diet does not have to be boring or repetitive either. 22 Days Nutrition harnesses the natural versatility of greens, vegetables, fruit, and whole grains in meal plans and delivery for a plant-based diet. Making weight loss easier, their organic meals are prepared fresh daily and delivered to your doorstep. Choose a plant-based diet with rich nutrition and clean proteins that meet your personal needs and works for your goals. About 22 Days Nutrition 22 Days Nutrition is a top-rated online source for delicious and nutritious plant-based snacks, bars, and meals. It offers the plant-based protein products to help promote healthy, environmentally-responsible living. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/Xbpqus Deciding to live a vegan diet has generally always been difficult, especially in the last few decades. From dining out to cooking at home, finding meals that fit the vegan standard is challenging, let alone delicious and hunger-satisfying. While living a vegan diet can be life-changing for health and wellness reasons, it can result in stressful circumstances or time-consuming attempts that are dissatisfying.
Simultaneously, the Millennial Generation is less likely to cook at home than baby boomers or Generation Y. Common reasons include inconvenience, lack of skills, or antipathy towards cooking. In this study, only 10% of consumers professed an active love of cooking. In a fast-paced and convenience-driven culture, cooking at home has become a novelty. Past grocery store customers are now more likely to order personalized diet food delivery boxes that include a weekly list of recipes and ingredients or pick-up groceries ordered online. Traditional grocery stores have countered this with ready-made meals and frozen ingredients. Vegan and plant-based diets can be difficult to shop for at grocery stores that focus on ready-made meals. For younger generations that feel less confident in the kitchen for lack of skills or knowledge, vegan meal delivery makes healthy living quick and easy. Instead of having to search for recipes and ingredients, receiving a box of organic plant-based ingredients designed for a week of meals is the ultimate solution. The majority of households in the United States spend almost 50% on eating out annually. The average millennial spends less than 20 minutes on food preparation daily, choosing to eat out at restaurants and pick up prepared meals instead. However, these often lack nutritional value due to preservatives and added GMOs. Why not save while eating healthier and more delicious meals at home without time-consuming planning or grocery buying? Modern technology has made vegan diets uncomplicated without losing the purpose behind it. Better than picking up food at the grocery store, plant-based diet meal delivery plans ship straight to your front door. With prepared meals and recipes to guide customers through cooking, vegan meal delivery makes cooking a norm instead of a novelty. Fresh, not frozen, ingredients delivered straight to your home designed for a week of cohesive meals. Living a vegan lifestyle in 2018 is more convenient and delicious than ever before. Technology has transformed meal delivery for the better, and vegans and plant-based dieters no longer have to settle for boring or non-organic ingredients. 22 Days Nutrition pioneered vegan meal planning and delivery with nutrition-packed, satisfying, USDA organic certified ingredients. Depending on need, they have 5, 7, or 22-day meal plans personalized for any palette or dietary needs. Live a vegan lifestyle to the fullest with perfected nutrition for optimum wellness. About 22 Days Nutrition 22 Days Nutrition is a top-rated online source for delicious and nutritious plant-based snacks, bars, and meals. It offers the plant-based protein products to help promote healthy, environmentally-responsible living. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/1CXJZE Deciding to live a plant-based diet is a huge decision, and rarely taken lightly. When first going vegan, most try out a variety of plant-based meals and snacks to figure out what they think is delicious and fulfilling. Meeting recommended daily nutritional values and making meals often come later, once a style and taste are established. If replacing nutrients normally derived from an animal-based diet sounds intimidating, there are uncomplicated and simple ways to get those vital nutrients from a plant-based diet. The vegan food pyramid can help new vegans better understand a general eating guide and inspire ideas for meal planning.
Grains, vegetables, and legumes make up the base for most vegan meals. The best vegan protein derives from grains and legumes, such as cooked green peas and seitan. Fruits, nuts, and seeds are popular snacks amongst plant-based foodies, with many recipes and vegan products easily found at conscientious stores and online. Active and athletic plant-based eaters do not have to give up work-out protein shakes, with organic vegan protein powder easily available through companies like 22 Days Nutrition. New vegans may be unsure of how they can confidently integrate a plant-based diet into a busy lifestyle. Meal planning and meal delivery can be a time saver and delicious alternative to difficult grocery shopping and hard-to-follow recipes. Vegan meal plans are tailored to the taste and palate of the eater, instead of having to eat foods solely for nutritional reasons. Foods that are recommended to emphasize are calcium-fortified soy products, dark leafy greens, cruciferous veggies, berries, and omega-3 rich foods like flax, chia seeds, and other nuts. While the mistaken belief that vegans do not consume carbohydrates or enough calories is still popular, plant-based diet followers certainly get the recommended amount of daily nutrients through healthy rich foods like grains, greens, and nuts. Salads, berries, and fruits are nutritionally dense but do not provide enough calories or carbs for energy throughout the day. By using plant based protein powder, vegans can confidently reach daily recommended amounts of protein and other nutrients without sacrificing sustainability or clean eating. About 22 Days Nutrition 22 Days Nutrition is a top-rated online source for delicious and nutritious plant-based snacks, bars, and meals. It offers the best plant based protein powders to help promote healthy, environmentally-responsible living. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/ytMBPq With so many athletes, musicians and other prominent figures going vegan in recent years, average consumers have become more interested in plant-based meals and products like vegan or paleo protein bars.
But what good do vegan food products actually do? Can they help with health conditions like type 2 diabetes and heart disease? According to recent studies, the answer is yes. Vegan Diets and Heart Disease The World Health Organization cites cardiovascular disease (CVD) as the leading cause of death worldwide. In 2015 alone, nearly 18 million people died because of heart disease. That grim figure constituted 31% of all reported deaths all over the world in that year. According to the American College of Cardiology, heart disease or CVD still accounts for 31% of global deaths. By 2030, CVD-related expenses are expected to reach $1,044 billion. Happily, it is not too difficult to bring those figures down. Even eating just one vegan meal a day can reduce someone’s risk of CVD. If someone goes all the way and adopts a vegan diet plan, their risk can go down even further. In 2017, Dr. John Sievenpiper from Toronto’s St. Michael’s Hospital led a review of over 100 published medical trials. The study found that people could reduce their risk of heart disease by 5% simply by switching out 1-2 meat or dairy servings with a plant-based protein source each day. A clinical scientist from St. Michael’s told the Daily Mail that “there is a real opportunity here to make some small changes to our diets and realize the health benefits.” Vegan Diets and Diabetes Medical research also indicates that vegan diets can be very effective in managing and preventing type 2 diabetes. A study published in the Journal of Geriatric Cardiology in May 2017 found that “the case for using a plant-based diet to reduce the burden of diabetes and improve overall health has never been stronger.” It states that adopting a vegan diet reduces such risk factors of diabetes as: • Obesity • Inflammation • Hypertension The study also notes that a plant-based diet reduces the risk of cancer as well. 22 Days Nutrition offers products like chocolate plant based protein powder and vegan protein bars that taste great and are loaded with organic ingredients. The company also offers a top-notch vegan meal delivery program for five, seven or 22 days. The program is available nationwide and helps consumers lead healthier, happier lives. About 22 Days Nutrition 22 Days Nutrition is a leading source of great-tasting, organic, plant-based powders, snacks and meals. The company’s vegan protein bars and other products help people reach their health and fitness goals. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/cQd5tc Why are more and more people thinking about adopting a vegan diet? And how could someone go about becoming a vegan? Here are a few answers to these questions:
Why Switch to Veganism? There are a wide range of good reasons why someone might switch to vegan meals and products like pea protein powder. Here are a few of them:
Go Over Your Current Diet To get where you want to go, you need to know where you are starting from. People who want to go vegan should begin by looking at the diet they have now. Take stock of the things that will need to go (steak, hamburgers and so on). Do not worry about chucking everything out immediately, though (see below). Smart Small and Build As the saying goes, “Rome was not built in a day.” It takes people a long time to develop their eating habits; changing them will take some time too. A person toying with the idea of going vegan could start by drinking a pea protein shake after working out. They could also have a vegan lunch or dinner for starters and gradually shift to only vegan meals. On the other hand, people who are eager to start experiencing the benefits of a 100% vegan diet can find a carefully thought-out meal program. Some vegan meal plans are designed to transform a person’s eating habits within a month. Have Fun Going Vegan Veganism should not be a chore—it is an invitation to live a healthier, more energetic life. Treat going vegan as an opportunity to try out new things. Seek out unusual fruits and vegetables. Try out new recipes. Replace meat or animal-based products in old recipes with vegan ones. Of course, people can have trouble finding interesting vegan recipes at first. They might also be unsure of getting enough protein and nutrients in their meals. If you end up in this situation, you can sign up for a vegan food delivery service. The best vegan meal services give subscribers access to an astonishing range of mouth-watering, nutritionally balanced dishes. 22 Days Nutrition’s vegan meals, snacks and powders make it easier for people to go vegan. Founded by respected exercise physiologist Marco Borges, the company strives to give both current and aspiring vegans more diverse—and more enjoyable—eating options. About 22 Days Nutrition 22 Days Nutrition is a top online source for nutritious, plant-based powders, snacks and meals that taste good. The company’s pea protein isolate powders and other products allow people to lead healthier, more productive lives. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/MNwvAh Vegan protein is essential for a variety of metabolic processes. However, it is especially important for people who exercise. After lifting weights or doing some other strenuous workout, eating protein ensures that someone’s exercise regimen produces the results that they want. The amino acids in protein help restore energy and repair tearing of muscle fibers.
Here are some great things for vegans to eat after exercising: Spinach One cup of spinach contains about 4g of protein. It could make a great addition to a post-workout salad along with some of the other foods listed below. You could also add spinach to a smoothie. Chia Seeds Just one ounce of chia seeds contains 4g of protein. Not only that, it has more than 10g of fiber and is loaded with omega-3 fatty acids as well as nutrients like calcium, boron, magnesium and zinc. They make a great addition to a vegan protein shake, a salad and other foods. Pumpkin Seeds Pumpkin seeds have high levels of protein, fiber, omega-3 and antioxidants as well. Studies suggest that they can help reduce cholesterol levels and high blood pressure. They can be eaten plain or roasted and could go nicely with fruit or in a salad. Nuts Nuts like almonds, walnuts and cashews are excellent sources of protein after a workout too. They can be eaten alone, of course, or added to salads. People can also buy or make butters with them. If you do buy almond or cashew butter, be sure to get the organic kind. Black Beans Black beans are a fantastic protein source as well. A simple one-cup serving delivers 15g of both protein and fiber. Black beans are also excellent sources of nutrients like magnesium, folate, iron and vitamin B1 Thiamine. They can be added to a wide range of dishes. Vegan Protein Shakes High-quality protein vegan shakes are another excellent option after workouts. The best vegan protein powders use pea protein, flax seed, cacao and other organic ingredients to deliver both great flavor and nutrition. 22 Days Nutrition offers fitness-conscious people a selection of vegan protein powders that taste good while allowing them to slim down and build muscle. Customers can also sign up for a top-quality vegan meal delivery service. About 22 Days Nutrition 22 Days Nutrition is a leading online source for great-tasting and nutritious plant-based powders, snacks and meals. It offers excellent vegan protein shake powders and other products to promote healthy, eco-conscious living. For additional information, visit 22daysnutrition.com Original Source: https://goo.gl/eA5zKx |