22 Days Nutrition

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,...

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, w...

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...

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 uncompl...

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, ...

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 c...

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...

In active and health-focused Western countries, like the United States, protein intake is on a pedestal almost as high as regular exercise and activity. Workout addicts and health nuts are not the only people worried about eating enough protein. Parents are making sure their kids are eating it, food bloggers include it in most meals, and even restaurant servers ask if customers want to “add protein” to vegetarian or vegan food selections. In animal-product enthusiast cultures, protein is most likely associated with chicken, tuna, and eggs to achieve perceived “essential protein” every day. Those who choose to eat plant-based diets are continually asked, “But where do you get your protein?” Vegans and vegetarians who choose to boost their already sufficient protein intake can use plant-based protein powder. The best vegan protein powder supplements plant-based diets without removing the delicious taste or texture, while still helping achieve daily amounts of protein. This foc...

More and more, people are waking up to the immense benefits that a vegan meal plan and products like plant protein powder can offer. This includes not only animal-rights activists and average consumers but also an increasingly diverse range of professional athletes, including: Nick and Nate Diaz (MMA Fighters) : The Diaz brothers have been vocal about their experiences with veganism and how it has contributed to their success in the ring. According to Nate, “I hear a lot of criticism from people saying you need meat to be strong and for recovery and it’s a bunch of (expletive deleted) because I train harder than everybody. It’s so easy to argue with these people. I’m like, ‘Dude, have you done a tenth of what I’ve done?’” David Carter (Former NFL Lineman) : David Carter—better known as “The 300 Pound Vegan”—was one of the first professional football players to openly publicize the advantages of a vegan diet after he realized how personal eating habits were negative...

Everyone loves food, trying new meals and new cuisines. As obesity rates prove, however, many Americans love food too much or love the wrong foods. Our obsession with food is causing skyrocketing increases in heart disease, strokes, type-2 diabetes and certain types of cancer. When the decision is made to eliminate unhealthy processed and animal-based foods from diets and begin living a healthier and more active lifestyle, a search for the best weight loss programs commences. As anyone who has tried to stop a habit “cold turkey” will report, however, cutting out everything at once is very difficult as the body often cannot manage sudden psychological or physical changes. Eliminating one minor component or changing one habit at a time and incrementally evolving is vital as the body can slowly adapt to these and upcoming changes. After meat and other animal-based products are dropped from a new vegan’s diet, it is important to replace that source of protein with a new one. Adap...

To most, the vegan lifestyle is a recent phenomenon—one only recently championed by world-class athletes, entertainers, health expert, scientists, animal-rights and environmental activists and average Americans. However, anthropological research has uncovered evidence of people consciously avoiding animal products as far back as 2,500 years ago. Pythagoras, a Greek mathematician and philosopher in the 5 th century BC, followed a vegetarian diet and promoted “benevolence among the species.” Then, in 1806, Dr. SilliamLambe and Percy Bysshe Shelley set forth the earliest concepts of veganism after publicly objecting to the use of eggs and dairy products because of ethical concerns.   Today, there are millions of vegan-American and the figure continues to increase dramatically. While there are many reasons for adopting the lifestyle, health concerns are most often cited as prompting a change. A plant-based diet can benefit the human body in innumerable ways, including: ...

There is simply no way around it—in order for people to get in shape, stay in shape and lead healthy, productive lives, they need to get enough protein in their diets. High-quality food products containing plant protein can help people do exactly that. Why is Protein Important? Protein is important for a variety of reasons. They are made up of amino acids, which the human body needs in order to create a variety of extremely important molecules. These include: •   Hormones for controlling body fat and other critical functions •  Antibodies •  Neurotransmitters •   Enzymes If people do not get enough protein in their diets, their bodies will lack the amino acids necessary to work properly. In general, it is recommended that healthy adults consume 0.36g per pound (or 0.8g per kilogram) of body mass. However, just how much protein a particular person needs will vary according to how active they are. For example, a person who weighs 180 lbs. and has a light or mode...