Vegan Diet

WHAT IS A VEGAN DIET?

The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.

People decide to adopt veganism for different reasons, such as ethical concerns, health reasons or religious principles.

Others may decide to become vegan to improve the environment as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources noting that the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported.

For those who decide to follow a vegan diet for health reasons, as veganism is associated with a multitude of benefits and may help prevent certain chronic diseases. Vegan diets have been shown to improve heart health, increase weight loss, and support blood sugar control.

 

DIFFERENT TYPES OF VEGAN DIETS

There are different varieties of vegan diets. The most common include:

  • WHOLE-FOOD VEGAN DIET: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
  • RAW-FOOD VEGAN DIET: A vegan diet based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C).
  • 80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft
    greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.
  • THE STARCH SOLUTION: A low-fat, high-carb vegan diet like the 80/10/10 but that focuses on cooked starches like potatoes, rice, and corn instead of fruit.
  • RAW TILL 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
  • THE THRIVE DIET: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
  • JUNK-FOOD VEGAN DIET: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
    Although several variations of the vegan diet exist, most scientific research rarely differentiates between these different types of vegan diets.

 

HEALTH BENEFITS OF VEGANISM

VEGAN DIETS CAN HELP YOU LOSE WEIGHT

Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. This might explain why an increasing number of people turn to vegan diets to lose excess weight. Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviours.

 

VEGAN DIETS, BLOOD SUGAR AND TYPE 2 DIABETES

Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.
Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans. Part of the advantage could be explained by the higher fibre intake, which may blunt the blood sugar response. A vegan diet’s weight loss effects may further contribute to its ability to lower blood sugar levels.

 

A VEGAN DIET MAY HELP KEEP YOUR HEART HEALTHY

Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease. These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46%.

 

OTHER HEALTH BENEFITS OF VEGAN DIETS

Vegan diets are linked to an array of other health benefits, including:

  • CANCER RISK: Vegans may benefit from a 15% lower risk of developing or dying from cancer.
  • ARTHRITIS: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness.
  • KIDNEY FUNCTION: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.
  • ALZHEIMER’S DISEASE: Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease.

 

A VEGAN SHOPPING LIST

A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables.
Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day.

Meanwhile, avocado oil, coconut oil, and olive oil are nutritious, vegan-friendly choices for healthy fats.
Here is a sample vegan shopping list to help get you started:

 

FRESH PRODUCE

  • VEGETABLES: asparagus, bell peppers, broccoli, cabbage, carrots, cauliflower, garlic, kale, onions, potatoes, spinach, tomatoes, zucchini, etc.
  • FRUITS: apples, bananas, blueberries, grapes, grapefruit, lemons, limes, kiwis, oranges, peaches, pears, pomegranates, strawberries, etc.

 

FROZEN PRODUCE

  • VEGETABLES: broccoli, Brussels sprouts, butternut squash, carrots, cauliflower, corn, green beans, peas, vegetable medley, etc.
  • FRUITS: blackberries, blueberries, cherries, mangoes, pineapples, raspberries, strawberries, etc.

 

WHOLE GRAINS

Barley, brown rice, buckwheat, bulgur, farro, oats, quinoa, sorghum, teff.

 

BREADS AND PASTAS

Brown rice and pasta, Whole-wheat pasta, sprouted bread such as Ezekiel bread, brown rice wraps.

 

PROTEIN SOURCES

  • NUTS: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios, walnuts, etc.
  • SEEDS: chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, etc.
  • LEGUMES: black beans, chickpeas, kidney beans, lentils, navy beans, pinto beans, etc.
  • SOY PRODUCTS: tempeh, tofu, etc.
  • PROTEIN POWDERS: pea protein powder, brown rice protein, hemp protein, etc.

 

DAIRY ALTERNATIVES

  • MILK SUBSTITUTES: almond, cashew, coconut, flax, oat, rice, and soy milks, etc.
  • YOGURT SUBSTITUTES: almond, cashew, coconut, flax, and soy yogurts, etc.
  • VEGAN CHEESE: vegan parmesan cheese, shredded and sliced varieties, etc.

 

EGG ALTERNATIVES

Aquafaba, arrowroot powder, chia seeds, corn-starch, flax meal, pre-packaged vegan egg substitute, silken tofu.

 

HEALTHY FATS

Avocados, avocado oil, coconut oil, flax oil, olive oil, unsweetened coconut, tahini.

 

SNACKS

  • Edamame
  • Dark chocolate
  • Dried fruit
  • Fruit leather
  • Hummus
  • Nut butter
  • Pita chips
  • Popcorn
  • Roasted chickpeas
  • Seaweed crisps
  • Trail mix

 

SWEETENER

  • Coconut sugar
  • Dates
  • Maple syrup
  • Molasses
  • Monk fruit
  • Stevia

 

SPICES AND CONDIMENTS

  • Cayenne pepper
  • Chili powder
  • Cinnamon
  • Cumin
  • Garlic powder
  • Ground ginger
  • Nutritional yeast
  • Paprika
  • Pepper
  • Rosemary
  • Thyme
  • Turmeric

 

Note that many processed vegan products found at the store — such as vegan meat substitutes — are often loaded with sodium, fillers, additives, and other ingredients that may harm your health.

Try to stick to mostly whole, unprocessed foods — and steer clear of mock meats and other highly processed vegan ingredients and premade meals.

 

SAMPLE MEAL PLAN

Here is a sample one-week meal plan that features a few of the nutritious foods that can be enjoyed on a vegan diet:

 

MONDAY

BREAKFAST: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula.

LUNCH: whole-grain pasta with lentil “meatballs” and a side salad.

DINNER: cauliflower and chickpea tacos with guacamole and Pico de Gallo.

SNACKS: air-popped popcorn, kale chips, and trail mix.

 

TUESDAY

BREAKFAST: coconut yogurt with berries, walnuts, and chia seeds.

LUNCH: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous.

DINNER: mushroom lentil loaf with garlic cauliflower and Italian green beans.

SNACKS: bell peppers with guacamole, fruit leather, and seaweed crisps.

 

WEDNESDAY

BREAKFAST: sweet potato toast topped with peanut butter and banana.

LUNCH: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro.

DINNER: oat risotto with Swiss chard, mushrooms, and butternut squash.

SNACKS: mixed berries, vegan protein shake, and walnuts.

 

THURSDAY

BREAKFAST: eggless quiche with silken tofu, broccoli, tomatoes, and spinach.

LUNCH: chickpea and spinach curry with brown rice.

DINNER: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley.

SNACKS: roasted edamame, sliced pear, and energy balls made from oats, chia seeds, nut butter, and dried fruit.

 

FRIDAY

BREAKFAST: overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter.

LUNCH: black bean veggie burger with steamed broccoli and sweet potato wedges.

DINNER: mac and “cheese” with nutritional yeast and collard greens.

SNACKS: pistachios, homemade granola, and coconut chia pudding.

 

SATURDAY

BREAKFAST: breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini.

LUNCH: garlic-ginger tofu with stir-fried veggies and quinoa.

DINNER: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions.

SNACKS: roasted pumpkin seeds, frozen grapes, and celery with almond butter.

 

SUNDAY

BREAKFAST: whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake.

LUNCH: lentil chili with grilled asparagus and baked potato.

DINNER: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas.

SNACKS: almonds, fruit salad, and carrots with hummus.

 

POTENTIAL DOWNSIDES AND PRECAUTIONS

Although a well-rounded vegan diet can be healthy and nutritious, a vegan diet that is not properly planned can harm your health.

 

NUTRITIONAL DEFICIENCIES

Vegan diets may be associated with an increased risk of several nutritional deficiencies. This is because meat, fish, and poultry are rich in several important nutrients that are mostly lacking in plant-based foods, including protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids.

Animal products like eggs and dairy are also high in protein and micronutrients like calcium, potassium, phosphorus, iodine, iron, and magnesium. Completely cutting these foods out of your diet can increase your risk of nutritional deficiencies.

Vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein.

This can lead to an increased risk of issues like anaemia, weakened bones, and impaired immunity.

Low levels of vitamin B12 can be especially concerning during pregnancy, as a deficiency could potentially increase the risk of neural tube defects and impair your baby’s brain and nervous system.

Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure you’re meeting your nutritional needs. Vitamin B12 and vitamin D can be found in fortified foods, such as plant-based milks, cereals, and nutritional yeast.

Meanwhile, protein, zinc, and iron are found in legumes, soy products, nuts, and seeds. Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine.

 

SUPPLEMENTS

It can be challenging to meet your nutritional needs while following a vegan diet. Certain nutrients like vitamin B12, vitamin D, and iodine, are found primarily in animal products and certain fortified foods. Plus, while non-heme iron occurs in a variety of plant foods, it may not be as well absorbed as the heme iron found in animal products.

 

SUPPLEMENTS TO CONSIDER

Some vegans may find it difficult to eat enough of the nutrient-rich or fortified foods above to meet their daily requirements. In this case, the following supplements can be particularly beneficial:

  • VITAMIN B12: Vitamin B12 in cyanocobalamin form is the most studied and seems to work well for most people
  • VITAMIN D: Opt for D2 or vegan D3 forms
  • EPA AND DHA: Sourced from algae oil
  • IRON: Should only be supplemented in the case of a documented deficiency. Ingesting too much iron from supplements can cause health complications and prevent the absorption of other nutrients
  • IODINE: Take a supplement or add 1/2 teaspoon of iodized salt to your diet daily
  • CALCIUM: Calcium is best absorbed when taken in doses of 500mg or less at a time. Taking calcium at the same time as iron or zinc supplements may reduce their absorption
  • ZINC: Taken in zinc gluconate or zinc citrate forms. Not to be taken at the same time as calcium supplements

 

THE BOTTOM LINE

Balanced vegan diets are healthy, nutritious, and associated with a variety of health benefits, including improved heart health, blood sugar, and body mass. Following a vegan meal plan can help you incorporate many nutrient-rich, whole foods into your diet to provide your body with the nutrients it needs. Keep in mind that supplements and proper planning are essential to avoid deficiencies in several critical nutrients.

A Vegetarian diet

The vegetarian diet has gained popularity in recent years with estimates that vegetarians now account for 18% of the global population. Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss and improve the quality of your diet.

WHAT IS A VEGETARIAN DIET?

The vegetarian diet involves abstaining from eating meat, fish, and poultry. There are several forms of vegetarianism, each of which differs in their restrictions.

The most common types include:

  • LACTO-OVO-VEGETARIAN DIET: Eliminates meat, fish and poultry but allows eggs and dairy products.
  • LACTO-VEGETARIAN DIET: Eliminates meat, fish, poultry, and eggs but allows dairy products.
  • OVO-VEGETARIAN DIET: Eliminates meat, fish, poultry, and dairy products but allows eggs.
  • PESCATARIAN DIET: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
  • VEGAN DIET: Eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.
  • FLEXITARIAN DIET:A mostly vegetarian diet that incorporates occasional meat, fish, or poultry.

THE BOTTOM LINE

Most vegetarians avoid meat, poultry, and fish, though some also restrict eggs, dairy, and other animal products. A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats, and plant-based protein may offer several health benefits, but it may increase your risk of nutritional deficiencies if poorly planned. Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. That way, you’ll enjoy the benefits of vegetarianism while minimizing the side effects.

 

Anti-Inflammatory foods you can eat

Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods, and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation.

13 foods which may help to fight inflammation:

  1. Berries
  2. Fatty fish
  3. Broccoli
  4. Avocados
  5. Green tea
  6. Peppers
  7. Mushrooms
  8. Grapes
  9. Turmeric
  10. Extra virgin olive oil
  11. Dark chocolate and cocoa
  12. Tomatoes
  13. Cherries

Strength Training: 7s/21s

This is an advanced method of training that the working muscle group in three different ranges of motion within a single set. Its name from the total number of reps per set you form with this training technique in each set, you do a total of 21 repetitions but as three separate sets of 7 reps.

21s are a popular method used by bodybuilders to shock their muscles into new growth by targeting specific ranges of motion (ROM) for a given movement. It’s a mix of partial and full reps within the same set to fully pump your muscles up.

WHAT ARE THE BENEFITS?

  • Muscle recruitment is being used maximally throughout the session
  • Increase your strength and endurance
  • Adds variety to your training
  • Can help to burn fat
  • Places enough microtears in the fast-twitch muscle fibres to ensure continued growth which may have faltered after repetitive training
  • It will kick-start muscle growth and hit your body from a new angle
  • It will burn more calories to strip body fat from your muscles, giving you better definition

Low Intensity Steady State Training

Low-intensity steady-state, or LISS, is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period.

“LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. You may also know it as:

  • Low-intensity exercise
  • Steady-state training (SST)
  • Continuous cardiovascular exercise
  • Long slow distance (LSD) training

WHAT ARE THE BENEFITS?

  • It aids in fat burning and fat loss. Steady-state training improves your body’s ability to use fat as fuel instead of using glycogen stored in your muscles
  • It’s appropriate for all levels. Since LISS is easier to do and gentler on the body, it’s appropriate for beginners. Intermediate to advanced fitness levels often use it as part of an endurance training program
  • It allows for easier recovery. Because you’re putting less stress on your heart and body, you may find you recover more quickly and easily from LISS
  • It’s an effective way to train for endurance events. Exercising at a lower intensity for a long period of time puts less stress on your heart and lungs than a more-intense workout
  • It’s also great for recovery after a difficult workout. You can use LISS as a recovery session the day after a high-intensity workout

Glutes

The muscles in the group are:

Gluteus Maximus

Primary function is upper leg (thigh) extension. (i.e., moving the upper leg backwards as in rising from a squat position). The same with bent-leg deadlifting, the rear leg drive when sprinting and any hip extension exercise where the thigh is extended backwards.

Gluteus Medius and Minimus

Perform similar functions depending on the position of the knee and hip joints. With the knee extended, they abduct the thigh (out to the side away from the opposite leg). When running, they stabilize the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.

Gamellus Inferior and Superior

Both assist to laterally rotate the extended thigh.

Quadratus Femoris

A deep muscle in your gluteal region and is generally concerned with lateral rotation and stabilisation of the femur at the hip joint and is a strong external rotator and adductor of the thigh.

Obturator Externus

Primary action is to externally rotate the femur when the hip was in neutral position and flexed at 90°. Its secondary function is as an adductor when the hip was in flexion.

Piriformis

Helps rotate the hip and works with rotators such as the obturator externus and the gemellus inferior. It will rotate the thigh while extended and will abduct, or pull inward, the thigh when flexed.

Facts about Alcohol

There are many mixed messages out there about alcohol. On the one hand, moderate amounts have been linked to health benefits. On the other, it is addictive and highly toxic — especially when you drink too much.

The truth is that the health effects of alcohol vary between individuals and depend on the amount and type of alcohol consumed.

WHAT IS ALCOHOL?

The main psychoactive ingredient in alcoholic beverages is ethanol. Generally referred to as “alcohol,” ethanol is the substance that makes you drunk.

It’s produced by yeasts that digest sugar in certain carb-rich foods, such as:

  • Grapes— used to make wine.
  • Grains— used to make beer.

Alcohol is one of the most popular psychoactive substances in the world. It can have powerful effects on your mood and mental state. By reducing self-consciousness and shyness, alcohol may encourage people to act without inhibition. At the same time, it impairs judgment and promotes behaviour people may end up regretting. Some people drink small amounts at a time, while others tend to binge drink. Binge drinking involves drinking large amounts at a time to get drunk.

DANGERS OF ADDICTION

Some people become addicted to the effects of alcohol, a condition known as alcohol dependence or alcoholism.

An estimated 10% of the UK are believed to have been dependent on alcohol at some point in their life. Alcohol dependence is one of the main causes of alcohol abuse and disability in the UK and a strong risk factor for various diseases.

WHICH TYPE OF ALCOHOLIC BEVERAGE IS BEST?

What you drink matters less than how much you drink.

However, some alcoholic drinks are better than others.

Red wine appears to be particularly beneficial because it is very high in healthy antioxidants. In fact, red wine is linked to more health benefits than any other alcoholic beverage. That said, consuming high amounts does not provide greater health benefits. Heavy drinking causes health problems — regardless of the type of beverage.

What is a balanced diet?

A balanced diet gives your body all the nutrients it needs to function correctly.

A balanced diet is a diet that contains a variety of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins, and alternative nutrients is adequate, noting a small provision of nutrients is held in reserve for those occasions when we go hungry!

A healthy diet is a diet that helps maintain or improve your overall health. A healthy diet provides the body with essential nutrition, fluid, macronutrients, micronutrients, and adequate food energy.

WHY A BALANCED DIET IS IMPORTANT?

A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.

Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections. They can also develop unhealthy eating habits that may persist into adulthood.

Without exercise, children also have a higher risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure.

PUTTING IT ALL TOGETHER

A healthy diet will combine all the nutrients and foods groups mentioned above, but you need to balance them, too. A handy way to remember how much of each food group to eat is the plate method. The “Choose My Plate” initiative recommends:

  • Filling half your plate with fruits and vegetables
  • Filling just over one quarter with grains
  • Filling just under one quarter with protein foods
  • Adding dairy on the side (or a non-dairy replacement).

Keep in mind this is generic and individual needs will vary. Always consult a nutritionist / GP if you are unsure.

Benefits of HIIT Training

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits like twice as much moderate-intensity exercise.

WHAT ARE THE BENEFITS?

  • It improves your stamina
  • It increases your strength
  • You’ll burns lots of fat
  • Your body will burn fat after your workout
  • It keeps your heart healthy
  • It keeps you younger
  • It’s fast and therefore relieves stress
  • It can help to strengthen your bones
  • It can help regulate your blood sugar levels
  • Eases muscle stiffness

Benefits of HIT 100s Training

If you want to get a serious pump in a short period of time, this is a great way to add high volume into your workout.

Take a compound exercise, add weight to about 50% of your 10RM and we are going to aim for 100 reps straight off (you will not manage this).

1 rep = 1 second rest. For example, you get to 40 reps, you have 60 reps left so you rest for 60 seconds. Keep going until you get to 100. Once you get to 100, add weight to get to your 10RM and go for 3 sets to failure. Once complete, perform 2-3 isolation exercises between 12-15 reps of the same muscle group.

WHAT ARE THE BENEFITS?

  • Stimulate new growth in your body
  • Improves capillarisation within the muscle
  • Plateau buster
  • Promote mental toughness
  • Provides a monster pump (for 20 mins)
  • Good for motivation
  • Increases the glycogen reserves within your target muscle