Tag Archives: vegetable

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: 


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!


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

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How did I lose weight-3 steps

The epidemic is under effective control, and the summer is coming, many people may now start to lose weight, weight control, want to put on beautiful clothes, skirts when the weather is hot, go out to play. But Fat loss is not simply about eating or planning, but about a long-term, sustained lifestyle that includes daily eating habits and exercise habits. I lost 25kg in 2019 and I sorted out the 3 steps about losing weight, so that we can lose weight scientifically.

As for me, I went to the UK in 2019 to start my study journey. Because I don’t know how to cook, I eat takeaway food every day, mostly burgers, French fries and other fast food. Within a few months, my weight rose to nearly 130KG. I felt uncomfortable in my body, so I made up my mind to lose weight, at least to keep healthy.

In half a year, I lost 20KG, learned to cook, went to the gym with a trainer to learn fitness, and began to develop good living habits, including diet plan and exercise plan. Later weight did not change, the loss is very slow, but has reached my idea.

Until now, I still keep it. Now my weight is still under 100KG. I am very satisfied with it and my body indicators are also normal.

Let me give you a brief introduction to the next few points about lose weight.

body fat percentage

First, we need to determine whether we are obese or not. The most commonly used measurement index is body mass index (BMI), which can be obtained by dividing weight (kg) by height squared (meter) . Or you can use a Bady – Fat calculator.

For men, the circumference of the neck and abdomen, height and weight were measured.

Women were measured at the circumference of the neck, hips, waist, height, and weight.

Attention should be paid to the fact that body fat rate is a dynamic indicator, and the basic value of each person is different, and the physical conditions and needs are also different. Therefore, it is recommended to choose an appropriate target under the guidance of professionals, such as doctors, nutritionists and body fat managers. For middle-aged and elderly people, the index should be appropriately relaxed due to the slow metabolism itself.

It’s not hard to see that a body fat percentage of around 20% is suitable for almost all ages. So what does a body fat percentage of 20% look like?

At this time can not see so much muscle lines, can not see 6 abdominal muscles, but the overall body is more beautiful, belong to the ordinary bodybuilding figure.

Want this kind of body? Let’s lose  weight.

1.Cut down on carbs

Research shows that low-carb diets are part of an effective weight-loss strategy.
The diet limits carbohydrate intake — including sugar and starches like bread and pasta, is high in carbohydrates, while nutrition is lacking in many other things. — and replaces it with protein, healthy fats and vegetables.
Low-carb diets can reduce one’s appetite, cause people to eat fewer calories, and help people lose weight more easily than other diets, as long as they keep the diet.
The benefits of a low-carb diet go beyond weight loss; it can help lower blood sugar, blood pressure, and triglycerides.
It can also help raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.

2. Eat more protein, fat and vegetables

Under normal circumstances, men consume an average of 56-91 grams per day ,women 46-75 grams per day.Healthy sources of protein include eggs, beef, chicken, lamb, fish and seafood, and legumes.

Eating the recommended amount of protein is important to maintain health and muscle mass while losing weight.There is evidence that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.

Eat more green leafy vegetables, I recommend Broccoli, cauliflower, Olive, Tomatoes, Kale, Brussels Sprouts, Cabbage, Swiss chard, cucumber. They are high in nutrients and low in calories and carbohydrates.

About fat, don’t be afraid of it. Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. such as: butter, margarine, shortening, beef or pork fat.

We should choose monounsaturated fat and polyunsaturated fat.

Monounsaturated fats are found in many foods and fats.

Studies have consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol levels and reduce your risk of cardiovascular disease.

These foods include: nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter, and avocado.

Polyunsaturated fats are called “essential fats” because the body can’t make them and needs to get them from food.Plant foods and fats are the main sources of this fat.

Some type of this fat, called omega-3 fatty acids, has been shown to be particularly good for your heart.

The following types of foods contain omega-3 fatty acids: salmon, herring, sardines, walnuts, flaxseed, and canola oil.


3. Moderate Exercise

Whether you’re in school or at work, doing some moderate cardio and resistance training is a great way to lose weight.

Try going to the gym three or four times a week for resistance training and strength training. If you’re new to the gym, ask the trainer for some advice. Make sure your doctor is also aware of any new exercise plans.

Or do some cardio workouts, such as walking, running, rowing machines, cycling or swimming, which is great for weight loss and overall health.

I usually do resistance training 4 times a week and cardio training 2 times a week. With a healthy diet, gradually you will find yourself changing. You will become sunny, feel good every day, your body will become light, and you will have a good figure.

I hope my advice will help you lose weight successfully.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.