Archives For How to be a healthy vegan

The question of whether people who eat a vegan diet need supplements is a complex one that often stops being just a question of nutrition, biology and chemistry. Depending on the people involved in the debate, this often becomes a question of whether the vegan diet is a natural one or whether it is the only one that is natural. The truth is that we need to stop thinking about this matter in this way as it may lead to controversy that will have very little to do with actual nutrition.

how to be a healthy vegan
In reality, the vast majority of people today (vegan or not) should use supplements to add to their diet, mostly because of the fact that the food today is dramatically less nutrient-rich than it has been in the past and the reality is, unfortunately, that vegan people will experience this change in a more detrimental way. This is why we believe that most vegan individuals might benefit from certain supplements to their diet.
1. B12 Vitamin
The issue of B12 Vitamin supplementation is one of the most debated one in the vegan community, but it is a fact that this vitamin is usually not ingested in sufficient amounts in the vegan diet. There is talk about unwashed produce containing enough of the vitamin needed, but this is just not true. The fact is that for most vegan, supplementation of B12 Vitamin is needed, especially those over the age of 50. In fact, most medical authorities say that everyone over the age of 50 should start taking B12 supplements, vegan or not. It is important to take your B12 supplement regularly and in recommended doses.
2. Vitamin D
Humans get Vitamin D from various foods (many of which not suitable for vegan use) and from exposure to sunlight. This is why many vegans think that they do not need to take Vitamin D supplements because they can get enough from being exposed to the sun. The truth is that there are only a few places in the world where you can get enough sun during the course of the year without the need for supplementation. For those of us with limited access to that much sun, it is more than a good idea to start taking some high-quality, vegan-friendly Vitamin D supplements that support bone health, immune system and elevated mood.
3. Iodine
Omnivore people get the majority of their daily intake of iodine from dairy products, which is a side-effect of cow and equipment-cleaning products that are used on dairy farms. For vegans, the primary source of iodine is from sea vegetables. Unfortunately, this may not be enough as the content of iodine varies a lot in these products and there is often need for iodine supplementation. Another way to go is with added iodized salt.
4. Calcium and iron
Calcium and iron are nutrients that are often supplemented in the diet and not just in the vegan community. The truth is that there are a lot of foods that are calcium-fortified simply because most people do not get enough of this mineral in their diet, whether they are vegan or not. In premenopausal women, iron deficiency is also very common, once again, not specific to women on a vegan diet. This also means, however, that vegan people also should seriously consider taking calcium and iron supplements.
5. DHA
DHA stands for docosahexaenoic acid and it is an omega-3 fatty acid that can either be synthesized from alpha-linolenic acid or ingested directly via maternal milk and fish oil. This particular fatty acid has been studied extensively in the medical community and it has been shown that it does have certain beneficial effects on the body as well as the milk produced by mothers. Whether the supplementation is necessary and effective has not yet been undoubtedly proven so we will leave this to you. We will add, however, that many vegan people take DHA supplements to be on the safe side.

 

 

Nourish your body to a higher quality level. For more information about high quality supplements visit Nutrimi

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Unfortunately there are quite a few reasons a lot of people return to eating fish and  making cheese sandwiches.We do still live in a non vegan world, so sometimes we need a bit of support in order to keep going.

I respect everyone’s choice, but at the same time I want to help anyone who is struggling to stay vegan or is still “flirting” with the vegan lifestyle. I have been vegan for almost 3 years now and in this short list I simply want to share with you what has worked for me in a hope, that this will help you, too.

In my mind and heart living vegan is a step towards less suffering and more abundance and as a bonus I get to feel well. Regardless of what you eat my goal is to help you enjoy vegan food daily and I want to support you every step of the way. 

1.Eat Variety of fruits and vegetables You have all read the expression, that eating chips and drinking Diet Coke is vegan. To me this example is quite extreme, but no matter on what stage of your journey you are,  remember, that variety is the spice of life. Eat lots of fresh leafy greens, which are full with minerals, vitamins and essential amino acids. Combine them with Vitamin C from fresh lemon juice, tomatoes or red peppers to absorb the iron. Eat sesame seeds for calcium, flax seeds for Omega 3. Eat a rainbow. Do your best to expand your shopping list and try fruits and vegetables that you haven’t had before. Try different cooking techniques. Keep it real and use convenient food when needed. There are plenty of ready made vegan chesses and burgers, that will satisfy you.Eating textures and flavours, that you love will give you a sense of comfort as well. 

 

2.Choose a  vegan B12 supplement. There are endless discussion on Vitamin B12 and if you are unsure your best action is to get yourself tested. Remember Vitamin B12 comes from bacteria, not from plants or animal foods. It is simply a bacteria , that is present in the soil, but most people are deficient in it because most animals are artificially fed and get no fresh food at all. As for vegans, according to the research by Dr.Jack Noris and other respected vegan dietitians Vitamin B12 supplement must be taken by vegans and also by anyone over the age of 50.It only takes a few clicks to find a discount or a coupon code online. If you buy your Vitamin B12 online you can get it from iHerb.com and use a discount coupon code BNM714 With this coupon you will get $10 off your first order. 

 

 

3.Eat legumes. When it comes to protein and long lasting energy beans and lentils are superheroes. Protein is made by amino acids, which are the building blocks of any kind of protein. Your body needs amino acids and all the legumes are packed with them It is extremely easy to meet your protein needs on a vegan diet.The most amazing thing about legumes is that they are so versatile and also very cheap to buy. You can use them in salads, curries, stews, make lovely dips with them or roast them with some nice spices and enjoy them that way. 

 

4.Get enough fat. You can very easily eat less than the recommnded essential omega 3 fat if you eliminate all nuts and seeds from your diet. Eating nuts and seeds daily is an essential part of staying healthy when you are vegan. The winners in this list are flax seeds and walnuts. Just a simple handful of nuts a day will give you the satisfaction that you might require. Omega-3 fat s also called called alpha-linolenic acid or ALA which is an essential nutrient. This means it is absolutely necessary in your diet.You can also enjoy a ripe avocado a few times a week and also some raw coconut butter as well.There are also other nut butters like almond or hazelnut and they also make a great treat in any diet.. 

5. Adjust your expectations. By no means vegan diet is a cure for all formula. By removing certain foods you will most certainly experience great benefits like lots  more energy, clear gut, easy recovery and possibly clear mind. Nevertheless to live vegan is not so much about the vegans, it’s about the animals who suffer and the people who has to starve in order to feed those animals with grains and so on.Yes it makes sense to live vegan in every vegan I know is doing their best. Veganism works by removing your participation in some of the worst cruelty against animals and any health benefits a great bonus. 

 

Thank you for your support, Please feel free to ask me any questions regarding vegan living and how can I support you. 

Love, 

Ivelina

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Best Health Tips for a Longer, Fruitful Life

Good health is one of the assets that one can never put a value on. Being able to enjoy a healthy lifestyle throughout your life is not only an enviable fate but it is the one thing even the wealthiest in the world can rarely afford when it goes sideways. The unique thing about fitness and health is that it is not a single day or a one off investment. It is a day to day investment that should begin when you’re young and the benefits are fully enjoyed in the later years of life. While the earlier you start good health and fitness practices the better it is. Here are some of the tips that you can practice for better health.

Exercise frequently

There is nothing that gives you a better chance at great health than working out once in a while. There are lot of advantages that come with this aside from allowing you to starve off diseases that are related to not being active which can include heart attacks. Working out helps the body to rid itself of toxins which can pose a threat when in sufficient amounts. A good work out is also a good way to get your mind off things.

Positive outlook

How you dress and look is a great extension of how you feel. It is vital to make sure that you have an outlook that promotes great feelings and allows you to have a positive vibe. This is most cases does not refer to you dressing how others do but in a way that you allows you to feel free and comfortable. It is commonly said that your inside feels as good as your outside looks which is why it is vital to maintain a pleasurable look.

Keep away from toxins

One of the things that greatly affect the state of your health are the foods you’re consuming. Garbage in, is Garbage out. This should be a principle that everyone should follow. Stay away from cigarettes and other toxic chemical as the repercussions of these are dangerous and painfully devastating. They are one of the fastest ways to destroy your health as they can cause a variety of cancers and have a huge negative impact on the lungs and other organs. They also reduce the body’s ability to take in oxygen. The easiest way to improve your health is to follow the guidelines above. The sooner you start making the right decisions that promote your health, the better off you’ll be.

 
 Sean Prentice is located in southern California.He is a Pasadena personal trainer that focuses on working with clients that want to lose weight or tone up. For the last 8 years he has been certified with the National Academy of Sports Medicine and first began in the fitness industry as a personal trainer at one of the largest corporate gyms in the United States. 

Take a look at a couple of the testimonials his clients have left by clicking on this video below. Also, if you have any questions that he might be able to help you with, please don’t hesitate to send him a message or call him directly at (626) 757-0486