Did you know that about 1% of the world’s population is vegan, and that the number is expected to grow to about 10% by 2032*? Even as the popularity of a plant-based diet grows, there are still many myths regarding that abound. Regardless of where you are in your vegan journey, you’ve probably heard some of these. Here’s the truth behind some of these most popular myths.
Vegans don’t get enough protein. This is one of the most common myths regarding a vegan lifestyle, and stems from the belief that plant-based proteins do not contain every essential amino acid that makes up a ‘complete protein’, unlike protein from animal sources. However the argument doesn’t hold up as a diversified plant protein-based diet will give you all the amino acids that your body needs. In fact, you would do well to include tempeh, lentils, chickpeas, almonds and quinoa in your diet.
A vegan diet is expensive. This myth has us laughing all the way to the bank, but the misconception probably stems from the prices at popular vegan restaurants and from buying canned foods at the supermarkets. In truth, the most pocket-friendly vegan foods are staples such as rice, lentils, beans, oats, fruits, veggies, and tofu.
You can’t build muscle without meat. Top athletes such as Novak Djokovic, Venus Williams, Nick Kygrios, Lewis Hamilton, and Alex Morgan would beg to differ. The fundamentals of building muscle are calorie surplus, adequate protein intake, and recovery. So long as you’re consistent and mindful about these three things, you should not have a problem building muscle, regardless of the source of your proteins.
Veganism leads to malnutrition
Contrary to this idea, a balanced vegan diet offers a myriad of health benefits. It is commonly believed that a vegan diet lacks calcium, iron, and Vitamin B12. However this simply isn’t true. Many plant-based foods contain a high concentration of calcium and iron, while cereals and plant-based milk are fortified with B12 supplements. In other words, a vegan diet can boost the immune system, enable better heart function, promote healthier skin, and generally help you feel more energized.
Being vegan guarantees good health Unfortunately, as contradictory as this sounds, this too is a myth. Cutting out meat and dairy does offer several health benefits such as a lowered risk of heart disease, diabetes, obesity and certain cancer.
6. However, this depends on you eating wholefoods, fruits and veggies, legumes and grains rather than fried and sugary foods.
There are many myths about being vegan, and like everything else in life, there will be detractors to discourage you. When this happens, consider the reasons why you’ve chosen to embrace this journey and go back to the facts. This Origin Nutritition blog offers a number of informative articles, while our recipes section offers easy and tasty dishes that you can try. Of course, our vegan protein powder is available in a selection of flavors and makes a great addition to your meals.
Let us paint a couple of scenarios for you. It’s around 11:30 in the morning, 4 hours after breakfast. You’re working from home and are already on your third call for the day. Your colleague is waxing poetic about the latest trend in the industry – a new tool to write content, let’s say, but you can’t concentrate. Because your stomach is rumbling, loudly. Or perhaps it is closer to 5 in the evening. Your day is about done – you just have to get through this last task. Unfortunately, your concentration has scattered to the four winds as your stomach creates a new tune with its rumbling.
We’ve all experienced these between-meal pangs that have us reaching for the snack box. However, the type of snack that you choose determines how the rest of your day (or night) goes and if you’ll make it to the next meal without needing another snack. It’s easy to reach for a candy bar or a bag of chips or cookies, but these aren’t ideal, and will often leave you feeling tired and hungry sooner rather than later. What you actually need is a wholesome, healthy snack that packs a protein punch. That’s because your body takes longer to break protein down – resulting in a longer, steadier release of energy that also stabilizes your sugar levels.
Here’s a round up of our favorite protein-rich, vegan snacks that you should keep handy to stave off the mid-morning or mid-afternoon cravings between your meals.
Trail mix – A great trail mix has dried fruit, nuts, and seeds, perhaps with a little bit of chocolate as well. To up the protein content in your mix, use almonds or pistachios that are slightly higher in protein than other types of nuts (like cashews or walnuts).
Apple with peanut butter – Apples with peanut butter are a favored snack of many people, including this writer. They taste great together and make for a high- protein, fiber-rich snack.
Protein bites, balls, or bars – Regardless of the shape you choose, these are a great option that you can make ahead of time and keep handy for when those hunger pangs hit. We also love them as they can be made from simple ingredients at home, such as oats, dates, nuts, nut butter, seeds and protein powder. Here’s a recipe for Peanut Butter Protein Balls.
Hummus and veggies – A simple, nutrient-dense, healthy snack, hummus and veggies deliver a fiber (from the veggies) and protein (thank you, chickpeas) punch that is great for you. Most of us don’t meet our veggie quota for the day and this snack is a great way to do that. Here’s our favorite hummus recipe.
Homemade granola bars – made from rolled oats, nuts, dried fruit, and a sweetener like honey, gently baked to perfection, granola is a rather protein and calorie-rich snack that can be quite filling. Store bought granola tends to be pretty high in sugar – we recommend making your own.
Chia pudding – this protein-rich snack is easy to whip up. All you have to do is add the milk of your choice to the seeds, give it a stir and let time do the rest. Then top up with your favorite fruits (we recommend apples, bananas, strawberries, blueberries), maybe some granola and eat! Here’s a recipe that you can try.
Roasted or air-fried chickpeas – The humble chickpea, a staple in many of our homes, is an excellent source of protein and fiber and therefore makes for an excellent snack. Not in the mood to make hummus? Simply roast them or air fry them with your favorite seasoning (salt, chilli, pepper) and take them with you to work or play.
A protein shake – There’s nothing like getting your protein (and snack on) from the real thing, but more often than not, who has the time? A protein shake is a great option to sneak protein and other nutrients into your day, and satiate your
cravings. We of course recommend our vegan Origin Nutrition protein powder that’s made from plant protein and comes in a range of flavors to keep your day interesting.
Feeling hungry between meals is pretty common, and you shouldn’t starve yourself. Instead of reaching for store-bought sugar- and carb-heavy snacks, switch to a high protein one that will keep you full and satisfied longer. Your body will thank you for it.
Veganism is a highly personalized lifestyle and diet that is opted for many reasons. This can also mean choosing foods and recipes that reflect an individual’s cultural and personal preferences.
From a health perspective, a well-planned vegan diet can be nutritionally adequate and provide all the necessary nutrients the body needs.
However, vegans need to be mindful of certain nutrients that may be lacking in their diets, including vitamin B12, vitamin D, calcium, omega-3 fatty acids, and iron
Understanding the Role of Veganism in Weight Loss
Veganism involves a plant-based diet that is rich in fiber, folate, vitamins, and minerals making it a perfect fit for weight loss. Cutting out meat and dairy products reduces calorie intake and helps in weight loss.
Studies reveal that vegans have lower body mass indexes compared to their counterparts following a non-vegan diet. Switching to a vegan diet also reduces the risk of heart disease, cancer, and diabetes.
Breaking Down the Vegan Diet: What to Eat and What to Avoid
If you’re new to the world of veganism, understanding what you should and shouldn’t eat can be overwhelming.
Here’s a breakdown of what you should focus on:
What to Eat:
● Plenty of fresh fruits
● Vegetables
● Whole grains
● Nuts
● Legumes
● Seeds
These are all excellent sources of fiber, vitamins, and minerals that can help you maintain a healthy weight.
What to Avoid:
● Processed foods: these often contain high levels of calories, saturated fats, and added sugars, making them not conducive to weight loss.
The Importance of Macronutrients in a Vegan Diet for Weight Loss
While the vegan diet is generally considered healthy, it is important to ensure that you are getting all the necessary macronutrients to support weight loss.
Macronutrients include carbohydrates, proteins, and fats, and a balanced intake of these nutrients is crucial to maintaining a healthy weight.
Carbohydrates Carbohydrates are an essential source of energy for the body, but not all carbs are created equal. Complex, whole-grain carbs like quinoa, brown rice, and oatmeal are more filling and nutritious than simple carbohydrates found in processed foods.
Fruits and vegetables are also great sources of carbs, but be careful not to overdo it with high-carb fruits like bananas and mangoes.
Proteins are important for building and repairing tissues, and for maintaining healthy muscles. Plant-based proteins like lentils, beans, and tofu are great alternatives to animal products, as they contain less saturated fat and cholesterol.
Nuts, seeds, and nut butter are also good sources of protein, but keep in mind that they are high in fat and calories, so consume them in moderation.
Fats are necessary for the absorption of certain vitamins and minerals, and for maintaining healthy skin and hair. To ensure you are getting enough healthy fats, incorporate a variety of nuts, seeds, and healthy oils like olive oil and coconut oil into your diet.
Remember, a balanced intake of carbohydrates, proteins, and fats can help you achieve your weight loss goals while maintaining optimal health on a vegan diet.
Staying on Track: Tips for Sustaining a Vegan Diet and Weight Loss
A vegan diet can be a sustainable choice for weight loss, but it requires dedication and consistency. Here are some tips to help you stay on track:
● Be consistent with meal planning, prep, and cooking to avoid giving in to cravings for non-vegan foods.
● Stay hydrated and ensure that you’re eating enough to meet your daily nutrient requirements.
● Veganism is a lifestyle, not just a short-term diet, so focus on long-term goals and make adjustments as needed.
● Find support groups like vegan meetups and online forums to help in staying motivated and accountable
Remember, losing weight on a vegan diet is about creating a sustainable and healthy lifestyle that works for you. Be patient and consistent with your diet and exercise habits, and you will see results over time.
Going vegan is a lifestyle change that requires commitment, dedication, and a lot of education. However, it can be even more challenging when your partner still eats meat. It’s important to remember that everyone’s journey is different, and what works for one person might not work for another.
But with a few tips and tricks, you can successfully go vegan while your partner continues to eat meat.
Start Slowly
One of the biggest mistakes people make when transitioning to a vegan lifestyle is trying to do everything at once. It’s overwhelming and often leads to burnout. Instead, start by making small changes. Maybe try one plant-based meal a day or start swapping out dairy products for vegan alternatives. This way, you can gradually get used to the changes and build up your confidence in the kitchen.
Communicate
Communication is key in any relationship, but it’s especially important when it comes to your diet. Make sure you’re upfront with your partner about your decision to go vegan and explain why it’s important to you. You can also discuss any concerns they might have, like the cost of vegan products or the fear of missing out on certain foods. By working together and having open communication, you can make the transition much easier for both of you.
Find Common Ground
Just because you’re eating different meals doesn’t mean you can’t enjoy them together. Find common ground by incorporating plant-based foods into your meals that your partner will enjoy. For example, you could make a vegan lasagna that’s loaded with veggies, or you could try making a vegan burger that’s just as tasty as the real thing. This way, you can both enjoy the same meal without sacrificing taste or nutrition.
Get Creative in the Kitchen
Going vegan can be daunting if you’re used to cooking with meat and dairy products. However, it’s also an opportunity to get creative in the kitchen and try new things. There are endless possibilities when it comes to vegan cooking, from meatless tacos to cashew cheese. Experiment with different ingredients and recipes until you find what works for you. Who knows, you might even discover some new favorite meals that your partner will love too.
Support Each Other
Whether you’re vegan or not, it’s important to support each other’s choices. This means being open to trying new things, offering encouragement
Don’t Judge
Finally, it’s important to remember that everyone’s journey is different. Just because your partner hasn’t decided to go vegan yet doesn’t mean they won’t in the future. It’s important not to judge or shame them for their choices. Instead, lead by example and show them how delicious and fulfilling a plant-based diet can be. In conclusion, going vegan when your partner still eats meat can be challenging, but it’s definitely possible.
By starting slowly, communicating, finding common ground, getting creative in the kitchen, and not judging, you can successfully make the transition to a plant-based lifestyle while still maintaining a healthy and happy relationship with your partner.
We’ve all felt bloated at one time or the other. Bloating happens when gas gets trapped in the gastrointestinal tract causing the abdomen to feel tight, look larger and can also sometimes feel painful.
Some of the common causes of bloating are overeating, eating too fast and eating rich, fatty food that is harder to digest. Constipation can also be the cause of bloating. Besides these, bloating can be caused by conditions like IBS, SIBO (small intestinal bacterial overgrowth), and some gynaecological conditions.
Preventing Bloating One of the main causes of bloating is typically your food and diet. Take a look at the foods that could be causing you to bloat. Typically this is dairy, gluten, certain sugars or alcohol. When you aren’t able to process these foods, they get fermented by bacteria and produce gas in your intestine. Start by eliminating these foods, one by one, from your diet to identify if they’re causing you discomfort. If bloating is accompanied by mild constipation, opt for a fibre-rich diet and increase water intake. Bloating can also be caused by hormonal changes like from periods and water retention.
For immediate relief from discomfort and pain, you can try the following:
Go for a walk or mild physical activity
Yoga poses like happy baby, child’s pose and squats can relieve trapped gas.
Peppermint capsules or gas relief medication from your local pharmacy can help with indigestion and gas
Abdominal massages can help with bowel movement. Movement in the direction of your large intestine helps. Place your hands above the right hip bone, moving in a circular motion upwards to the right side of the ribcage, straight across the upper belly towards the left rib cage and down towards the left hip bone. If this causes any pain, discontinue immediately.
A warm, relaxing bath can reduce stress levels and help with bloating
Changes in lifestyle and habit can help as well:
Increase fibre intake gradually. Fibre helps prevent bloating and constipation. The recommended daily intake of fibre is 25 grams (g) for females and 38 g for males.
Avoid sodas, carbonated drinks, sugars, artificial sweeteners and chewing gum. These all contribute to building up gas in the stomach and cause bloating.
Add exercise and eating at regular intervals into your lifestyle. Exercise helps introduce movement into the body and release sodium and water retention. Drink plenty of water to keep hydrated, dehydration makes bloating worse. Eating smaller meals at regular intervals allows for better digestion, remember to chew properly and eat slowly to avoid swallowing air. Cutting down on salt also helps with water retention which can make you feel bloated.
Introduce good bacteria to your stomach with probiotics
Opt for dairy-free supplements, for instance with protein powders, choose vegan, gut-friendly options like Origin Nutrition that is 100% natural with no added sugar, no dairy, no nut, no soy, no gluten and is non-GMO.
If the bloating, pain and discomfort persists or if it is accompanied by other symptoms like lack of appetite, vomiting and diarrhoea, it’s important to consult a doctor to rule out any medical conditions like IBS, Chron’s, PCOS, amongst others.
Practicing veganism can seem like a daunting and lonely choice – and who couldn’t use a little help from friends. Or maybe you’re just craving some new ideas but don’t want to add to your screen time. Whatever the case may be, we’ve got you covered. Here are our top 5 vegan podcasts that you should be listening to along with us.
The Korean Vegan (Available on Spotify)
This one is a cookbook and a podcast by the same name. Joanne Molinaro, a best-selling author and amazing storyteller, more popularly known as the Korean vegan, serves up weekly ‘bites’ of wisdom on food, love, life and everything in between, with the intention of helping her listeners lead an empowered and more meaningful life.
The Ordinary Vegan (Available on Spotify)
We are what we eat. This is a well known fact and also the theme of Nancy Montuori’s ‘The Ordinary Vegan’. The podcast’s creator demystifies some of the myths surrounding food, diets, and their impact on the body, as well as her favourite vegan foods, recipes and more.
Mastering Veganism (Available on Spotify)
Are you a newbie to the vegan lifestyle? If your answer is yes, then this one’s for you.
Mastering Veganism covers key topics related to embracing the lifestyle, the challenges it entails, what to eat and how to stay healthy, and how you can relate to the world at large.
Vegan 101 (Available on Spotify)
This one is also for newbies and those considering switching to the vegan side of the street. Vegan 101 is a great resource to get you started and keep you going, and offers helpful tips and advice, motivation and inspiration.
How to Vegan (Available on Spotify)
Created by Kristen Pound, How to Vegan covers all things related to a vegan lifestyle: from the implications of making the switch to veganism, to the health, ethical and environmental impact of being vegan. The episodes cover comebacks to classic arguments against being vegan, vegan swaps, nutrition and much more.
The World Vegan Travel Podcast (Bonus! – Available on Spotify)
Calling all our vegan wanderers! The world vegan travel podcast is a great source of information and inspiration for vegans who love to travel. Every episode is peppered with helpful insights and riveting stories from its creators and guests, guaranteed to entertain and inspire you to get out of your comfort zone and explore. As always, we hope that you’re doing well and getting your nutrition in as you navigate your vegan journey. And if you’re looking for an easy way to add protein to your diet, a great hack is to add a scoop or two of Origin Nutrition powder to your favourite dish, salad, or shake. Happy listening, bon appetit and have a wonderful day.
Ring out the old, ring in the new. It’s been quite the year for all of us – and as we collectively complete another trip around the sun, it’s only natural to want to celebrate the start of the new year with family and friends. Of course, doing this as a vegan has its challenges – but don’t worry, we’ve got you covered!
Start with what you know. Whether you’re a newbie to the vegan and plant-based life or an old- hand, it’s always a great idea to make a list – mental or written – of your favourite meals and dishes as this gives you a great starting point to get things started.
Plan the meal well in advance. Is two weeks enough time? Just about. Some things to consider: how many courses do you want to serve? Is the vibe formal, semi-formal or casual? How many people are you catering for? Remember, procrastination is a recipe for disaster.
Create your menu. No, this doesn’t have to mean endless lists and excel sheets. Yes, it does mean maybe doing a bit of research so that you’re able to dish out a truly memorable meal. While it may be tempting to let the salads and finger foods do the heavy lifting, there are a number of hearty, easy-to-cook mains that will have your guests coming back for more.
Veganize your favourite dishes. Yep, you read that right. Got a favourite pasta sauce, curry or cake? See how you can veganizeit by swapping out the non-vegan ingredients with plant-based substitutes. It’s easier than you think – and there are tons of resources online to help you do this.
Go DIY! Put together a DIY station where your guests can perhaps assemble their own pizzas, tacos, wraps or even burgers. All you’d need to do is have the bases and a selection of toppings on hand.
Amuse their bouche! A great way to get the party started is with an interesting aperitif or pre-meal snack. Think crackers with interesting dips, chocolate-dipped fruits and nuts, mini vegan pancakes with compote and yogurt, bite- sized bits of toast with fun toppings – you get the general idea.
Take a few moments to focus on aesthetics. The devil may very be in the details – and even the smallest touches can make a difference. Think a pretty centerpiece, little arrangements around the table, or a hero dish that is served up artfully, cute place cards to identify the dishes. Also give some thought to your dinnerware – do you have a theme?
Think libations. It ain’t a NY party without something to toast the new year with. But not all wines are created equal. Take some time to consider what apertifs and beverages you want to serve with your meal, and maybe even research or create a signature drink for the day.
Have fun. If you’re a relaxed host, your guests will be relaxed too. A few party games and the right music are sure to break the ice and get your guests in the right mood to have fun. A few other handy tips that we’ve gleaned from friends and family: – Seasonal ingredients are your friends as they are readily available and can pack in a ton of flavour to enhance your dishes, without a ton of effort. – A little planning goes a long way – so make a timeline for the dishes in your menu. This way, you can start your prep even a day or two in advance and won’t be rushing around on the day. – Create a theme. This gives you something to work with aesthetically as well as in your choice of dishes. – Be smart about your choices. One-pot dishes and tray bakes are great for larger groups – think tarts, stews, roasted veggies and curries.
So there you have it – our tips for hosting a great vegan-themed New Year party. Our recipe section has some great dishes that you can try, so be sure to check them out when you’re thinking about your menu. And as always, if you want to pack in an extra protein punch with all the flavours you’re dishing out, you can add a scoop or two of your favourite protein powder to your dish.
The Pros & Cons of a Vegan Diet
Veganism is more than just a fad diet. It is a way of life and an alternative way of life. Some people follow a vegan diet for ethical reasons or to avoid cruelty to animals. Some people practice this lifestyle just for its health benefits. You’ve probably heard that eating more vegetables and less meat is good for your health. Veganism is becoming more popular for a variety of reasons. This article attempts to provide the benefits and drawbacks of veganism so that you can decide whether it is right for you.
Pros:
Improves Heart health:
Vegan diets can help your heart in a variety of ways. Adults who consume more plant-based foods rather than animal foods have a lower risk of heart attack and death. Animal products, such as meat, butter and cheese are high in saturated fats. Consumption of these fats increases cholesterol levels. High cholesterol levels increase the risk of stroke and cardiovascular disease. Plant foods contain a lot of fiber, which has been associated with better heart health. Plant-based vegetables and grains have the most fiber, while animal products have little to none.
Helps in weight management:
Vegans lose weight and keep it off more quickly than non-vegans. Vegan foods have a low-calorie count and a high fiber content—this aids in the reduction of excess body fat that accumulates in the body. Plant-based foods contain a lot of complex carbs, which make you feel fuller for longer periods, reducing the desire to snack frequently, and also trigger the thermogenic effect, burning more calories during digestion. Most vegan foods are low in saturated fat, and veganism discourages the consumption of processed foods, which keeps you from adding unnecessary calories to your body.
Mitigates the risk of type 2 diabetes:
Vegans have lower blood sugar levels and greater insulin sensitivity, lowering their risk of developing type 2 diabetes. A plant-based diet helps to maintain blood pressure, alleviates systemic inflammation and builds a robust immune system. Vegan items are high in magnesium which aids in lowering the risk of diabetes.
Rejuvenate your mood:
A plant-based diet will also help you improve your mood. You will gain a clear conscience and become more compassionate in life if you consume food without harming animals regularly. Vegan foods also boost feel-good hormones while decreasing cortisol levels in the blood, which is linked to stress. This aids in the reduction of daily stress and anxiety, as well as the risk of depression.
Cons:
Unsustainable:
Veganism forbids the consumption of animal products, and it is not suitable for all social and cultural groups. Eliminating multiple food groups may interfere with your medications. So, if you have any health concerns, seek approval from your doctor before trying it out. Similarly, it is not advised for pregnant or lactating women, as well as toddlers and children.
Could lead to nutrition deficiency:
Following a vegan diet and avoiding animal foods can result in nutrient deficiencies such as iron, calcium, zinc, and Vitamin D3. To follow a strict vegan diet, you must combine food items so that a lack of nutrients does not negatively impact your health. Also, seek the advice and proper consultation of a qualified dietician to meet all of your nutrient requirements and supplement anything that is lacking.
Limited choices of food:
The vegan diet is frequently referred to as the most restrictive plant-based diet. If you follow this eating plan and currently eat a standard American diet, you can expect to eliminate the majority of foods from your typical weekly menu. That level of restriction is too severe for some people. To get a better sense of the scope of the limitation, keep in mind that not only are animal products prohibited, but also any food or product containing an animal by-product. Many traditional home recipes, grocery store items, and restaurant dishes contain at least one animal by-product.
Conclusion:
Not everyone can follow a vegan diet, and you must do so for the right reasons, not just to lose weight. Examine the benefits and drawbacks of veganism before deciding if it is the right lifestyle for you. Finding the right amount of protein from vegan sources may prove difficult. It can, however, be reduced by using Origin Nutrition’s vegan protein powder.
Vegan for Beginners
Introduction
When you’re starting out as a vegan, the world can seem like a pretty scary place. There’s so much to learn, and so many new things to try! And while some people will tell you that going vegan is easy, they’re not telling the whole story—it’s true that it’s easier than ever before to find plant-based versions of all your favourite foods, but it can still be tricky to navigate the grocery store and cook for yourself without eggs or dairy products. So how do you go about making this transition? Here are my top tips for helping you make sure everything goes smoothly:
Find a buddy.
Find a buddy. Find someone who’s also interested in going vegan, or who has already made the transition. If you’re both new to plant-based protein foods, it’ll be easier for both of you to stay motivated if you have someone else to do it with (or at least with whom you can commiserate). You can share tips and recipes, offer each other support when things get tough, and even go shopping together.
If one of your friends wants to try out veganism but doesn’t know where to start, offer them some going vegan guide recommendations on how they might go about making it happen! Let them know which restaurants have great vegan options that won’t break the bank—and help them out if they’re struggling with finding vegan options when eating out at restaurants or fast food joints.
Start slowly.
It’s easy to be scared of changing your diet, especially when it involves such a big lifestyle shift. So here’s one thing we can promise: you don’t have to go vegan all at once. It’s best to take it slowly, maybe starting with one meal a day or even just a couple of days per week. That way, your taste buds will have time to adjust and you won’t risk feeling overwhelmed or failing by trying too much too soon.
If you’re worried about missing out on the staples of non-vegan eating (meat! cheese!), there are plenty of alternatives that taste just as good — but remember that some foods may not be healthy for you if eaten in excess. For example, some plant-based meats contain lots of sodium and other preservatives that aren’t good for your health over time; so if those are part of what makes up most meals in your house now, think about how much more often those meals will need replacing with something healthier like tofu scramble instead (or find another option).
Make sure you have the right utensils at home.
A non-stick pan is a must. This is because you’ll be cooking in oil, which can leave residue in your pans if they’re not properly seasoned.
Use a spatula or turner when you’re sautéing vegetables and other items on the stovetop, as well as when flipping food in the air fryer.
A blender can help you make vegan smoothies or sauces quickly and easily—just remember to drain any liquid from the blender before processing hot foods!
If you’re making something like hummus or granola bars, having a food processor at home will save time on chopping up ingredients beforehand.
You can use your microwave for reheating leftovers like protein soups or stews; just make sure that it’s clean before heating up food!
If you’re making something like hummus or granola bars, having a food processor at home will save time on chopping up ingredients beforehand. You can use your microwave for reheating leftovers like soups or stews; just make sure that it’s clean before heating up food!
Watch for hidden non-vegan ingredients.
There are a few ingredients that you need to watch out for when you’re trying to avoid animal products.
Hidden dairy: milk, butter, cheese, ice cream and yoghurt are all obvious ones. But there are many other foods that contain milk or milk derivatives, such as whey protein isolate and casein (a milk protein) in some baking mixes and chocolate bars. Look for these on ingredient lists or the packaging of food items before buying them at the store; if you’re unsure whether something contains hidden dairy ingredients, check with someone knowledgeable at the store where they work (they’ll be more than happy to help).
Honey: honey is often added as a sweetener in baked goods and other processed foods like granola bars—so make sure it’s not listed among the ingredients! This also goes for maple syrup as well—you’ll want to double-check if it’s vegan before buying containers of either one from your local grocery store shelf.
Don’t wait until you’re starving to figure out what you’ll eat.
Planning meals in advance is the best way to avoid getting stuck hungry. If you don’t know what you’ll be eating, it’s easy to give up and grab whatever fast food is closest. And if the whole party is vegan, this isn’t going to work for anyone!
You should have all the utensils needed for cooking at home with you—a good knife and cutting board are great, but even a paring knife will do if that’s all you have. Having enough pots and pans on hand makes cooking easier too (you can get by without them if necessary).
You should also stock up on recipe books before starting a vegan diet so that when hunger hits, there are plenty of options available right away! Vegan cookbooks offer inspiration when planning meals too—some common ingredients include tofu (an alternative source of protein), lentils (another source), beans and legumes. You may want some soy milk as well since it can replace cow milk in many recipes as a substitute; almond milk might also be helpful because it has fewer calories than soy milk does per serving size.”
Don’t try to do it all at once.
Veganism is a lifestyle and not a diet, so don’t try to do it all at once. If you’re really just starting out, take it one step at a time:
Start by cutting out dairy. This is the easiest change you can make that will have an immediate impact on your health and planet-friendliness.
Move on to meat when you’re ready for more challenges (and maybe even some taste buds). The point is to go as fast or slow as feels right for you—there’s no rush! If something sounds scary or overwhelming, take some time before committing yourself to change. In fact…
I would recommend that you don’t even try to make big changes right away. Instead, start by making small changes and see how they feel. It’s better to succeed at small things than fail at big ones!
The best way to go vegan is slowly and steadily, while still enjoying yourself.
The best way to go vegan is slowly and steadily, while still enjoying yourself. You don’t want to make yourself miserable by trying to do it all at once—you’ll probably fail, and then you’ll feel worse than before. Instead, make sure you have the right utensils at home (if you don’t already), get a buddy who’s willing to help you along every step of the way, start gradually with just one meal per day (or even week) that adheres strictly to your new diet requirements and don’t wait until you’re starving before figuring out what else will fill your stomach!
Ensure you get the right Nutrition’s.
Both micronutrients and macronutrients are essential for proper bodily functions. Some of the nutrients like Vitamin B12, creatine, carnosine, Vitamin D3, DHA, Heme Iron and Taurine are either found extensively in non-vegan products or available in good amounts there. In such cases you need to look for alternatives or go for supplements. Also, when it comes to macros, especially protein, though you can get the daily required amount of protein from normal vegan whole foods like soy, legumes, nuts, oats and others, the choice for lean protein sources is very limited. While it could be easy for you to bulk with whole vegan foods, things can get difficult during your cutting period due to lack of lean sources of vegan protein. Many vegan athletes go with plant based protein powder and one of the best vegan protein powder is that of Origin Nutrition’s. They can be the perfect alternative for whey protein.
Conclusion
We hope this article has helped you understand the process of going vegan and made it a little easier for you. Going vegan is about doing what’s right for the environment and your body, but it doesn’t mean sacrificing your taste buds or convenience in any way. Veganism is here to stay, because more people than ever before are realising the benefits of eating healthy foods that don’t harm animals or the environment.
How to Become a Vegan Bodybuilder? – A Step by Step process
Introduction
There are many people who want to know how to do bodybuilding using vegan nutritions. This article will answer all your questions about being a vegan and still wanting to build muscle. We will talk about how to get the right amount of protein, fats, carbohydrates, and calories needed for your body to grow bigger muscles.
Do your research
As you begin your research, it’s helpful to know what others are doing. Look at vegan bodybuilders and athletes, as well as those who have been successful at maintaining a healthy lifestyle while following a vegan diet. Check out their websites, social media accounts and blogs. Use these sources as inspiration for your own diet plan and use whatever information is available as a starting point.
Looking at recipes that might be similar to foods you already eat can also be helpful in developing an understanding of how best to implement a plant-based diet into your current routine. If there aren’t any recipes that seem like something you would want to eat or if you don’t feel like cooking for yourself after work or school every night then consider ordering some meals from stores.
To build muscle on a vegan diet you need to eat enough nutrients and calories.
To build muscle on a vegan diet, you need to eat enough nutrients and calories. There are 3 macronutrients available and they are:
Carbohydrates:
Carbohydrates are the body’s main source of fuel. In fact, they’re the macronutrient that provides the most energy to your muscles—which is why it’s important to consume enough carbs if you want to build muscle and strength as a vegan athlete.
Carbohydrates are found in fruits, vegetables and grains. Complex carbohydrates take more time to digest than simple carbs (like sugar), which means they’ll keep you full longer. The recommended amount of complex carbs per day depends on your activity level (more active people need more): 40-70% for sedentary people; 45-65% for moderately active folks; 50-75% for highly active people.
The best kind of carbohydrate sources include whole grains (which contain B vitamins and minerals), legumes (beans) and other starchy vegetables like sweet potatoes or beets—these foods contain fibre which helps you feel full longer!
Proteins:
The word “protein” is derived from the Greek word “proteios”, which means “of prime importance”. Protein is a macronutrient that your body needs in large amounts for growth and development. It’s also essential for many other bodily functions including muscle growth and repair, cell renewal, immune function and digestion.
Proteins consist of amino acids linked together through peptide bonds (amino acid chains). They can be broken down into smaller units called peptides or further digested into individual amino acids (e.g., leucine). There are 20 known amino acids but humans can only produce 9 of them so they must obtain them from food sources.
Fats:
Fat is an important nutrient for the body. Good fats are essential for the body, but it’s not always easy to get enough fat in your diet when you’re following a vegan lifestyle. However, there are plenty of ways to ensure that you get enough good fats while following a vegan diet and exercising regularly. If you want to increase your intake of healthy fats, here are some tips:
Choose avocados over other fruits or vegetables as snacks or side dishes if possible.
Eat nuts and seeds (such as walnuts) as snacks between meals when possible instead of cookies, candy bars, etc., which are not very healthy foods anyway!
The first step to building muscle is eating enough protein, fat and carbohydrates. Protein is the most important nutrient for building muscle. The second thing that needs to be considered when trying to gain weight is calorie intake because there are two types of calories: those from protein (which help you build muscle) and those from carbohydrates or fat (which can be stored as body fat). If you’re consuming too many calories, especially if they come from carbohydrates or fat instead of protein, then it’s more likely that your body will store these excess nutrients as body fat rather than use them for energy purposes like building muscle mass.
Focus on daily protein intake and macro distribution
To build muscle and lose fat, you need a high protein diet. The typical vegan bodybuilding diet should be about 1 gram of protein per pound of your current body weight per day. Protein is the building block for muscle growth and repair, so it’s very important that you get enough vegan proteins on your vegan bodybuilding diet.
Macronutrient distribution refers to how much of your daily calories come from carbohydrates, fats, or proteins. Focus on getting 45-65% of your daily calories from carbs and 20-40% from fats while keeping protein at 10-35% of total calories. This will help you maintain muscle mass while losing fat while following the vegan bodybuilding diet plan I laid out above!.
Work around your exercise routines with mindful strength training
Pay attention to your body’s signals. Take breaks when needed. Eat a balanced diet, and avoid overtraining. Chalk out a workout routine after consulting your trainer. Ensure you give sufficient time for muscle recovery.
Keep track of your progress and make changes in your plan when needed
Everybody is different and some people need more or less food to feel their best, so be sure to record how you feel after eating something. You can also track your workouts, weight and measurements in a food journal. Reviewing this data regularly will help you determine whether or not you need an adjustment in your caloric intake or macronutrient ratios. Eating too little or too much can make you feel sluggish and tired, so if this happens, it’s time to adjust your plan.
Consume enough calories to support muscle growth and fuel your workouts.
You need to eat the right amount of calories to support muscle growth and fuel your workouts. This can be a challenge if you’re getting fewer calories than you need to maintain your weight, or if you’re eating more than you actually need to build muscle.
To determine how many calories should be in your diet, it’s important to know:
Your current weight
Your gender (men require more calories than women)
Your activity level (the more active you are, the more calories will be required)
Eat plant-based whole foods when possible.
While there are many reasons to adopt a whole foods diet, the most important is that whole foods tend to be more nutritious and filling than processed food. Processed foods typically contain added sugar, preservatives, sodium and other additives that may provide little nutritional value while contributing to weight gain. Whole foods are more likely to include fiber and vitamins/minerals which aid in healthy digestion and overall health. Processed foods are often high in sugar, fat, sodium and preservatives. While these ingredients may make certain foods taste better or last longer, they can lead to weight gain and other health issues. Processed foods may also lack fiber and vitamins/minerals which aid in healthy digestion and overall health.
Include at least two plant-based protein sources at every meal.
When you’re looking to build muscle, protein is essential. Protein provides the amino acids your body needs to create new tissue and repair old cells. It also helps regulate blood sugar levels and keep you feeling full longer between meals. To ensure that you’re getting enough protein throughout the day, include at least two plant-based protein sources at every meal.
With all this talk about how important it is for vegans to eat enough protein, some people might be concerned about consuming too much animal-based meat or dairy products—but there’s no need for worry! Even if you’re eating vegan fare with minimal calorie density (like vegetables), you can easily meet your daily quota with just one serving of meatless protein per meal:
Eat more starchy carbs than non-starchy vegetables at most meals.
Starchy carbohydrates are good for you. They can help you build muscle. You should eat them at most meals.
To be clear, this doesn’t mean that you should only eat starchy carbs and no other food groups (that would be dangerous). It simply means that if you want to gain muscle mass, a starchy carb like pasta or potatoes is more important than a non-starchy vegetable like kale or spinach in your meal plan.
This is because your body uses starchy carbs to create glucose, which fuels your muscles. So if you’re trying to build muscle mass, it’s important that the majority of your diet is made up of starchy carbohydrates.
Consider vegan supplements like B12, creatine, iron, vitamin D3 and zinc.
While there are many supplements that can help fill in the gaps in your diet, they aren’t a substitute for a healthy diet. Make sure you are getting all of your nutrients from whole food sources before resorting to supplements.
Here are some examples:
Vegan B12: Vitamin B12 is only found naturally in animal products and certain fermented foods, so vegans need to supplement with this vitamin to avoid deficiency. If you decide not to take supplements, you should eat foods fortified with Vitamin B12 (like nutritional yeast) or regularly eat sea vegetables like dulse or kelp seaweed at least once per week.
Creatine: Creatine helps the body produce energy by increasing its ability to store phosphocreatine quickly during short bursts of activity. It also helps muscles recover after exercise better than just resting alone does. Although creatine can be made from various meats such as chicken livers or duck hearts, it isn’t technically vegan since it comes from animal products even though no animals were harmed during production! Therefore some vegans choose not use creatine due their ethical beliefs—but there may still be times when using this supplement might be beneficial for muscle growth goals like bulking up or gaining strength before competitions occur later down this process path schedule where we talk about prepping for competition days/times set aside beforehand (e).
Creatine is also one of the most researched supplements in the world, with hundreds of studies showing its benefits for bodybuilders and athletes. There are no known side effects, so it’s a great choice for anyone who wants to get more out of their workouts.
Add fortified foods to your diet.
Fortified foods are a good source of minerals and vitamins
They’re a good source of nutrients and help you meet your daily nutritional requirements.
You can find them in the supermarket, but they may be labelled differently depending on the country where you live.
Oats, soymilk, breads, and fruit juices are some of the fortified vegan foods.
Try protein shakes.
Protein shakes are an easy way to get extra protein in your diet. You can drink them as a meal replacement for breakfast, lunch, or dinner if you’re short on time or don’t want to cook. It’s also a great snack to have after your workout when you’re in need of repairing muscle tissue and building new muscle.
The best time to drink a vegan based plant protein shake is within 30 minutes of finishing your workout because that’s when the body needs it most. If you don’t have the time or energy to make one yourself but still need extra protein, there are plenty of vegan-friendly ready-made options available online!
If drinking a shake right after working out isn’t feasible for whatever reason (you’re too tired after work), then make sure you drink one before bed every night so it’ll be waiting for your body as soon as it wakes up in the morning ready for action!. Origin Nutrition’s vegan protein powder can be a great choice if you are looking for something based on pea protein. It comes in a wide range of flavours with a scoop of protein giving 24 grams of protein.
Takeaway:
You can build muscle on a vegan diet. However, you need to make sure you are eating enough calories and nutrients. You can get plenty of protein from plant sources, but it’s still important to eat a variety of foods to get all the nutrients you need.
You also need to eat enough calories to fuel your workouts, so remember that vegan bodybuilding isn’t just about what you put in your mouth—it’s also about how many calories you burn during training!
Conclusion
Follow these steps and you will be able to go vegan and build muscle. Vegan bodybuilding is not just a possibility but a great way to maintain your health while achieving your goals as an athlete.
A Complete Guide on How to Begin Eating Healthy as a New Vegan
Introduction
The vegan diet is a great option for anyone who wants to try eating healthier. However, it can be difficult to get started if you’re not sure what and how much food you need to eat. Here are some tips for getting started with eating healthy as a vegan:
Don’t try and jump into a vegan diet all at once.
Jumping into a vegan diet all at once may seem like an appealing idea, but your body will not thank you for it down the line.
Don’t try to go vegan all at once because you think it will impress other people. The most important person to impress is yourself, not anyone else!
Don’t try to go vegan all at once because you think it will be easy or u201csave the worldu201d or any other noble cause. Sure, going vegan can help save lives (and animals!), but in order to make a real difference on that level, it takes time and commitmentnot just going through the motions of eating differently one day a week before reverting back to old habits again by Friday night!
Don’t try and go cold turkey either; gradually introduce new foods into your diet until they become staple rather than intimidating foreign objects that are making life difficultit might take longer but this approach has proven successful when done correctly over time!
Don’t get overwhelmed by the cravings for meat.
The first few weeks of being vegan can be a challenge, but it will get easier as time goes on. If you’re craving meat, try to remember why you made the decision to become vegan in the first placeto improve your health and save animals’ lives. Remember that it’s okay if you sometimes eat non-vegan food; there’s no need to beat yourself up over it!
Letting go of your old eating habits is difficult; don’t worry if your cravings take some time to subside. In the meantime, try finding vegan substitutes for the things you miss most about your former diet. There are plenty of delicious foods out there that won’t harm animals or contribute to climate changeand finding them will make sticking with this new way of life much more enjoyable!
If you’re having trouble staying motivated, try joining a vegan group or taking a class on plant-based nutrition. You can also find support from other people who are going through the same thing as youjust search for “vegan support groups” in your area!
Being vegan is amazing, but it’s not always easy!
There are many benefits in being a vegan, including improved health, a smaller carbon footprint and decreased dependence on factory farming. However, it’s not always easy. Here are some tips on how to begin eating healthy as a new vegan:
Think about your lifestyle and make small changes. You don’t have to go all-in right awayyou can start by cutting out the most obvious animal products or by making other small adjustments. For example, you could try replacing cow’s milk with almond or soy milk in your morning cereal or oatmeal instead of having eggs every morning for breakfast. This is also a great way to see if eating this way works for you before committing completely!
Try vegan versions of old favourites (and experiment with new favourites). There are tons of plant-based food alternatives available these days that taste just as good as the original item! It may take some experimenting before finding what works best for you because everyone has different tastes… but it’s worth it!
Keep processed food to a minimum.
A lot of processed foods are high in fat, sugar, salt and calories. They are also low in fibre and protein. On the other hand, they have a lot of vitamins and minerals that your body needs to function properly.
The reason why you should keep processed food to a minimum is because it makes your body work harder than it normally would when digesting real food. You see, your body doesn’t know what’s good or bad for you when it comes down to processing a whole bunch of different types of nutrients at once; therefore overworking itself with all the different things going on inside its insides!
This means that when you eat processed foods (like burgers), try not eating them more than once per week unless otherwise specified by your doctor(s).
You may be wondering why you should eat mostly whole foods instead of processed ones, but there are a few reasons. First, they contain more nutrients than processed foods do. This means that your body has to work less hard at digesting them, which means your organs don’t have to work nearly as much as if you were eating something like a burger or fries. Second, whole foods are easier for your body to process because they aren’t all mixed together in one big glob of chemicals (like sugar and salt).
Now that you have a good idea of some foods to eat, you might be wondering what to make your meals with. The best way to start is by trying new recipes and not being afraid to try new ingredients. Try using different spices and herbs than what’s used in your favourite dishes now, like cumin or mustard seeds. Experimenting with different plant-based protein sources can help ensure that you’re getting enough protein in your vegan diet.
If you’re a vegetarian, there are plenty of protein-rich foods that you can eat. Yoghourt, cheese and eggs all provide plenty of protein. You can also try eating beans and tofu for breakfast or lunch to get the nutrients your body needs.
There are plenty of vegan recipes online and you can even get a cookbook for inspiration. Try looking at some popular plant-based cookbooks. At Origin Nutrition, we have crafted a special section for vegan recipes. Here’s the list:
Snacks are a great way to get in all the nutrients your body needs while keeping yourself fueled throughout the day. There are many vegan based snacks options available at most stores, so there’s no need to worry about being hungry when you’re on-the-go!
To help make sure that every snack is healthy and nutritious, try incorporating one of these six criteria into your choices:
First, look for snacks that are vegan or vegetarian. This will ensure that no animals were harmed during the production process and if they were, then this also means it wasn’t something you wanted anyway.
Second, look for snacks with minimal ingredients because too many ingredients mean more chemicals which can cause health problems down the road (and sometimes even right away). Try sticking with things like crackers or granola bars without any funky additives such as caramel colorings or high fructose corn syrup; these items should be easy enough to find at almost any store nowadayseven Walmart!
Make sure to have a balanced diet.
In order to maintain a healthy body, you should make sure that your diet is balanced. A balanced diet is one that meets the daily recommended allowances for all essential nutrients including protein, iron and calcium.
To ensure that you are getting enough protein:
Eat beans and lentils at least once a day (beans such as black eyed peas or chickpeas)
Eat soy products such as tofu at least twice a week (a quarter cup of tofu contains 7 grams of protein)
Eat quinoa at least twice per week (one cup cooked contains 8 grams of protein).
Make sure to eat foods such as lentils and tofu at least twice per week, as these are good sources of protein. If you are not able to meet your protein goal with whole foods, you can try out Origin Nutrition's vegan protein powder.
The key is to plan ahead and make sure you’re eating a balanced diet that’s high in vegetables, and low in sugar and processed foods.
The key is to plan ahead and make sure you’re eating a balanced diet that’s high in vegetables, and low in sugar and processed foods. If your goal is weight loss, then it’s important to keep track of the amount of calories you consume each day. A good rule of thumb is to aim for a calorie deficit of 500 per day.
If you need help getting started with meal planning, here are some tips for incorporating plant-based foods into your diet:
Choose at least three servings from four different food groups every day: grains; fruits; vegetables; legumes (beans), nuts/seeds or dairy products (if tolerated); try not to eat too much junk food like sweets which contain lots of added sugars that aren’t very good for our health!
Make sure that each serving has a different nutrient profile so it doesn’t fall short on any one type of nutrient like protein sources like nuts / seeds etc…
In addition, make sure your diet contains enough calories to meet your needs. Look for foods that are high in protein and low in fat or take vegan protein supplements to keep the protein high; this will help you feel full longer without eating too many calories.
Conclusion
Remember, there are a lot of benefits to being a vegan, but it’s not always easy. The best thing to do is plan ahead and make sure you’re eating a balanced diet that’s high in vegetables, and low in sugar and processed foods. By doing this, you’ll feel great about yourself!
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How much protein do I need?
Protein is an important part of every cell in our body. You need
protein in your diet to help build and repair tissues.
