Tag Archives: environment

Veganism and Vegetarianism: Ditching Ribs for Radishes

How to Follow a Healthy Vegan Diet | AIPT
Bowl of chickpea salad. Courtesy of: https://www.aipt.edu.au/articles/2019/09/how-follow-healthy-vegan-diet

Is a Vegan or Vegetarian diet plan too complicated to follow? Too expensive? 

Veganism and Vegetarianism have been on the rise for the past 10 years, and are currently the biggest trends in food and nutrition.
So why are people giving up their chicken and eggs? And more importantly, where can Vegans and Vegetarians get the right nutrients to ensure that not only they’re healthy, but their wallet is healthy too. We’ve done some digging, and we’re gonna spill the kidney beans on all the details you need to know…

Veganism is a bit different from being a Vegetarian.
Vegetarians = don’t eat fish, meat, or anything that contains it e.g. gelatine or animal fat.
Vegans = don’t eat any products that come from animals, including eggs, dairy, and honey.

Some make the decision to switch for animal welfare, or for the environment, but some choose to ditch the drumsticks, sling the steak and cut the chicken for their own personal health, not to mention some of the cost benefits.

Whatever your reason, we’ve included loads of helpful tips, tricks and titillating meal ideas to help keep you full of energy no matter your personal goals at the gym.

Gaining Muscle

How to Gain Muscle Mass Naturally - 5 Key Variables for a ...
Woman using Pulldown Machine. Courtesy of: https://www.theultimatealphaproject.com/gain-muscle-mass-naturally/

Gaining muscle requires resilience, determination, and of course, protein. So if you’re looking to get as hench as John Cena, you’re in luck! You can definitely still do that on a Vegan and Vegetarian diet.

Extra Tip: Check out this dumbbell set– helping you build muscle even whilst stuck at home for lockdown #3

Foods High in Protein: 

Seitan:

Easy Homemade Seitan Recipe. Make Protein Packed "Wheat Meat!"
Seitan. Courtesy of: http://coachdebbieruns.com/easy-homemade-seitan-recipe/
Memphis-Style Vegan Pulled "Pork" | Food Adventure Club
Memphis-Style Vegan Pulled “Pork”. Courtesy of: https://foodadventureclub.blogspot.com/2011/05/memphis-style-vegan-pulled-pork.html

Seitan is a meat-textured substance made of wheat, originating from Ancient China. It is easy to find in most supermarkets, but also comes in a lot of pre-made vegetarian and vegan meat-substitutes, so if making it from scratch isn’t your style, it won’t be a problem. It takes in flavour really well, which means you can easily personalise it to your favourite hoisin duck recipe, or maybe your favourite pulled pork bbq sauce. And the best thing – it’s PACKED full of protein! A really easy way to enjoy a tasty meal whilst getting all the protein you need to bulk up.

Chickpeas and Beans:

A Roasted Chickpeas Recipe that Actually Makes Them Crisp ...
Roasted chickpeas. Courtesy of: https://www.theawesomegreen.com/a-roasted-chickpeas-recipe-that-actually-makes-them-crisp/

Chickpeas and beans are a super-easy way to get protein into your diet, whatever meal you’re cooking. Kidney beans, black beans, pinto beans and chickpeas are all really easy to find in the supermarket, and really cheap too! They can be popped into a curry, chilli or soup for some extra flavour and texture or even mashed into a patty and cooked however you like to make a protein-packed delicious burger. Chickpeas can be roasted by themselves with paprika and garlic for a tasty snack you can take on-the-go, at Tesco, you can pick up a tin of chickpeas for just 55p. Why not give some of these ideas a try!?

Extra Tip: Here’s a great recipe for roasted chickpea wraps that have 4 of your 5 a day! I’m munching on one right now and can confirm – delicious!

Peas:

Delicious Foods That Are Good for You: Green Peas | Food ...
Peas in a decorative bowl. Courtesy of: https://foodtolive.com/healthy-blog/delicious-foods-green-peas/

Ah, the unassuming pea. Something your Mum or Dad always had to force you to eat, but now a great way to get pea-tein in your diet in an incredibly healthy way. Peas are bursting with protein to help you gain muscle, but are also known to boost weight-loss and aid digestion, so a great addition to your dinner regardless!

You can get peas into your diet in really creative ways, seeing as you can cook them however you like,  or even eat them raw! Have them on their own, as an addition to your Sunday roast, in a curry, rice dish or soup, even mashed with your cheat-day chip shop takeaway. They’re cheap, easy to grab at any supermarket, and really versatile.

Extra Tip: Check out some of these reci-peas on BBC Goodfood to see all the creative ways you can get peas into your diet!

Weight Loss

25 Weight Loss Tips for Men – How Men Can Lose Weight
Person weighing themselves. Courtesy of: https://www.menshealth.com/weight-loss/a19536817/weight-loss-tips-1/

Losing weight is different for everyone, depending on your activity, metabolism and routine; but generally, cutting your calories, eating healthier, and exercising more will help aid in losing extra weight.
If you’re counting calories and worried about how becoming Vegetarian or Vegan might affect you, we’re here to help.

Extra Tip: If you’re looking for some at-home cardio help, check out this indoor trampoline for the most fun you’ll ever have working out!

Carbs: the Good, the Bad, and the Ugly:

VineelaSiva: How to cook Pasta(Basic)
Bowl of plain white pasta. Courtesy of: http://vineelasiva.blogspot.com/2012/11/how-to-cook-pastabasic.html
Irish Soda Bread Recipe (Traditional Brown Bread)
Brown bread loaf, partially sliced. Courtesy of: https://www.happyfoodstube.com/irish-brown-soda-bread-blenerville-ireland/

Refined carbohydrates (‘bad carbs’) are mostly known as bread, pizza, pasta, tasty and convenient, but aren’t too great if you’re looking to shed some pounds. They tend to not have much fibre and don’t make you feel as full as complex carbohydrates (‘good carbs’). Chickpeas, beans, soya, and whole-grain foods such as brown pasta and brown bread are all complex carbs that will help make you feel full without having a negative effect on your diet.

So if your meals contain a lot of white bread and pasta, try switching them out for whole-grain substitutes, and try adding more chickpeas and beans to your meals to make you feel more full, reducing your portion size and curbing extra snacks.

Extra Tip: Here’s some great recipes that include whole grains!

Highly Processed Foods:

Ultra-processed food could raise cancer risk – 5 of the ...
Examples of processed foods. Courtesy of: http://home.bt.com/lifestyle/health/healthy-eating/ultra-processed-food-could-raise-cancer-risk-5-of-the-worst-to-avoid-11364250651590

As with any diet, it’s really easy to reach for frozen foods that are easy to sling in the oven after a long day of work. If you’re not already veggie or vegan, meat is a common example of processed food to avoid when dieting, as its high in salt and fat, so might be worth dropping.

If you’re already vegan or vegetarian, foods like frozen veggie burgers, microwave meals, and cheese, are all going to make losing weight harder. A better alternative would be preparing meals ahead of time so you can reheat them throughout the week when you don’t have time to cook, for example, soup, curry or bolognese that can be packed full of your favourite vegetables.

31 Meal Prep Recipes Perfect For Quick Easy Meals To Lose ...
Meal prep boxes. Courtesy of: https://www.trimmedandtoned.com/31-meal-prep-recipes-perfect-for-quick-easy-meals-to-lose-fat-fast/

Extra Tip: Check out this exercise bike that will make you feel like you’ve cycled for miles even with Boris telling us to stay inside.

So if you think that going vegan or vegetarian is right for you, know that it won’t get in the way of whatever your goals are at the gym, and that going meat-free won’t cost you an arm or a leg to do!

If you liked this article, you might enjoy:

The Truth about Frozen Foods

Eco-Friendly Yoga Guide

Just Get Out: A Guide to Eco-Friendly Exercise

Just Get Out: A Guide to Eco-Friendly Exercise

Forest to show the environment

Exercising and caring for the environment are two things that are becoming more entwined in our society with more people looking to be environmentally friendly in their lifestyles. Lots of people often struggle with the idea of eco-friendly exercise and we’re here to say…just get outdoors!

By now, we all know we need to reduce our carbon footprint by making changes to our lifestyles; we know it’s better to walk to work than drive and we know we should stop silently cursing restaurants for their paper straws. We also know we need to stop drinking so many plastic bottles of water at the gym and stop replenishing our gym equipment so often. We’re here to help and give you all the tips you need for eco-friendly exercise.

Walking

walking outdoors
Walking

Walking is perhaps the simplest form of exercise with little to no impact on the environment and can take you to some beautiful places! Whether you’re looking to escape into the tranquillity of the countryside or wander through the streets of your hometown, walking can be fabulously interesting and calming. It can help you build your fitness and gives you a stress-free break from your day.

 

Top Tip – Use a route planner to discover new adventures and find the public bridleways meandering the countryside

 

If you’re looking for eco-friendly walking shoes, these Vivo Bare Foot shoes come highly recommended by us. They’re even used by some of the countries’ best explorers, including Ed Stafford, who became the first man to walk the Amazon

If you want  to push yourself on your walks, try adding ankle weights. Incorporating weights into even a gentle walk can really help tone muscles throughout the full body, and help you burn more calories if you’re looking to lose weight. These Davina Ankle Weights are a great investment – made of neoprene, they’re not as environmentally friendly as others, but are extremely durable and won’t need replacing so often. If you’re looking to lessen your environmental impact, buying durable products is a good place to start.

Running

running outdoors
Running

Running is a great way to improve your cardiovascular health and lose weight, and is accessible to all fitness levels. It has been shown to largely improve mental wellbeing and reduce stress, and can be brilliant for anxiety and depression. Why not get out for a jog and see how you feel afterwards

It’s important to stay hydrated whilst running – eco-friendly water bottles are the way forward; using stainless steel, these Gaiam Water Bottles keep your water cooler for longer and have a mouth wide enough for ice cubes to tackle the cold-water cravings.

Yoga 

outdoor yoga mountain pose
Yoga

Yoga is a wonderful way to connect your mind and body with the earth. It’s easy for everyone to have a go at – you don’t have to be as bendy as you think! Be sure to incorporate a little yoga flow into your day to calm the mind, stretch the body and gently lift your carbon footprint from the earth with this natural occurring, sustainable cork yoga mat.

Whatever exercise you love to do, take it outdoors and use the environment to refresh your mind.

 

Top Tip – If you’re lucky enough to live near a local farmers market, check out their eco-friendly goods for your post-workout greens!