22 Days Nutrition

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...

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 ...

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: • Veganism can help people treat or avoid health problems like high blood pressure, cardiovascular disease and strokes. • Veganism helps people make their fitness and weight loss goals. • Going vegan can increase a person’s energy levels and help improve their mood. • Plant-based diets have much less of an environmental impact than animal-based diets do. • Plant-based diets do not involve killing or injuring animals. 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 a...

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...

When choosing to follow a plant-based protein diet, people often struggle to figure out what to eat to maintain proper amounts of protein on a daily basis. Contrary to popular belief, it is easy for a plant-based diet to be rich in protein. Nearly all vegetables, beans, grains, and nuts provide significant protein in average quantities. According to a recent study by the Academy of Nutrition and Dietetics, those who follow a plant-based diet consume nearly 70% more protein than the recommended amount every day. Non-vegetarians had the lowest intake of fiber and plant proteins, but the highest intake of saturated and trans fats. Instead of being wary of a lack of protein or necessary fats in a plant-based diet, those considering choosing it can rest assured that they are still maintaining if not exceeding nutritional essentials. Plant-based protein is more beneficial than animal-based protein because it is less processed and carries fewer undesirable elements, especially when bu...