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Vegan Diet Helps Protect Against Aging

Since the dawn of time, humans have been looking for the Fountain of Youth which will allow them to enjoy health and a youthful appearance for eternity. The aging process inevitably has its share of problems. No one likes to age and see their health decline. Cholesterol, osteoarthritis, cardiovascular disease, and diabetes are all diseases that lie in wait for us as we age. What to do to protect yourself? Adopting the vegan lifestyle is a step in the right direction!

What are the health benefits of a vegan diet?

Anti-aging, good for the heart and anti-cancer

A vegan diet is unquestionably low in fat, and rich in nutrients, as there are so many vitamins and minerals found in plants, which are not found in meat. According to a study published in the journal Critical Reviews in Food Science and Nutrition, 108 different studies combined have shown that people who follow a vegetarian or vegan diet have a lower BMI (body mass index), a lower blood sugar level, and had lower cholesterol than people who eat meat. They would also live longer.

Having a lower body mass index, along with regular physical activity, greatly eliminates the risk of cardiovascular disease, diabetes, hypertension, rheumatoid arthritis, and even cancer. It has been shown that men with early stage of prostate cancer can reverse or slow the progression of their cancer if they go on a vegan diet and eliminate all meat and dairy products from their diet. People who eliminate meat and dairy products from their diet, and replace them with plant-based, bean, whole-grain, and soy foods, greatly reduce the risk of contracting a serious illness.

Although genetics also play a role in the onset of these diseases, adopting a vegetarian or vegan lifestyle would give nature a big boost.

Beauty effect guaranteed!

A vegan diet helps to have more beautiful skin. Many vegans have found that their skin is brighter, free from conditions like acne or psoriasis. The skin looks younger and smoother. Several stars who have adopted a vegan lifestyle are simply breathtaking! We only must think of Anne Hathaway, Michelle Pfeiffer, Alicia Silverstone, Portia de Rossi or Natalie Portman. They all look younger than their age and have beautiful skin. They seem in splendid shape!

People who adopt a vegan lifestyle often do so for their health, so they are also more likely to get regular physical activity. This undoubtedly results in a healthy mind in a healthy body. The vegan diet contributes greatly to body beauty, but also to inner beauty.

Adopting a vegan lifestyle, ideally organic and eco-responsible, seems like an innocuous little gesture. We do it first for ourselves and for our health. But it is also a great gesture for the planet and the environment!

Quick Recipes for Busy Vegans!

By Laindha

With the hectic pace of modern life, most people cannot devote a great deal of time to preparing meals.

Between picking up kids from daycare, grocery shopping, homework, bath time, and anything else that occupies our days, preparing meals becomes a boring and repetitive task for parents.

Never mind, we have come up with some great quick and simple recipes for designing your breakfasts, lunch and dinner. Vegan way of course!

” Breakfast ” ideas:

Vegan pancakes

Mix in a bowl:

1 cup of flour

1 tablespoon of sugar

2 tablespoons of baking soda, and a pinch of salt

Add 1 cup of soy milk, rice, or coconut, as well as 2 tablespoons of your favorite organic oil.

Mix the ingredients together until the dough is smooth. In a well-oiled pan, pour in a mixture of pancakes and spread. Turn aside when bubbles begin to appear (about 2 minutes per side).

Add more oil to the pan if needed if you see that sticks.

You can serve these delicious pancakes with maple syrup, agave nectar, molasses, soy yogurt, fruits, berries, or any other filling of your choice. Salty toppings can also make a tasty lunch or dinner (with a marinated tofu salad for example).

Fruit smoothie

Meal smoothies can be a complete and nutritious breakfast. They concoct quickly if you have a food processor or blender. If the mixture contains protein, it will support you all morning.

Choose your favorite ingredients and mix them:

– Soy milk, rice, or coconut milk, as desired

– Vegan yogurt (eg soy)

– Fruits: coconut, berries, bananas, dates, grapes, citrus, apples, pineapple

– Maple syrup, molasses, agave nectar, cocoa powder, shredded vegan chocolate

– Oatmeal

– Broken almonds, crushed Brazil nuts, flax seeds, chia seeds

– You can dare and mix a vegetable or legumes with your smoothie: carrots, spinach leaves, chickpea puree.

Serve in a tall glass, or in a container that you can bring to the office, and that is it! You will have an excellent breakfast, good for health, and prepared in no time! To save even more time, you can even mix your ingredients the day before.

Ideas ” Lunch ”:

Sauteed tofu and vegetables

Cook tofu nuggets in a well-oiled skillet over high heat for 3 minutes or until golden and cooked through.

Remove from the pan. Next, sauté sliced carrots, corns, snow peas, broccoli, or any other vegetable of your choice on high for about 1 minute.

Then add some large tablespoons of vegetable broth to the pot (up to ¼ cup). Continue mixing the vegetables and cook for 3-4 minutes.

Return the tofu to the pan and continue sautéing for another minute.

Add salt and pepper, plus 1-2 tablespoons of sesame oil to taste. Eat alone or with rice or noodles.

Cracker biscuits with fillings

If you are a very busy vegan, you can not design an easier lunch than salty crackers. But rest assured, eating crackers at breakfast is far from boring!

First, find at your supermarket or health food store crackers and vegan and organic bread patties. Buy a good assortment. Then find a garnish that you might like.

Here are some suggestions:

Avocado, salt, and pepper
Soy spread, tomato, salt, pepper
Tomato, vegan cheese, salt, pepper
Peanut butter, almond paste
Tahini, maple syrup
Vegan dip with hummus, beetroot, or dried tomato (found in a health food store, supermarket, or even home-made)
Soy spread, salad
Soy spread, sun-dried tomatoes, olives

Ideas ” Dinner ”:

Pasta with white sauce

Cook your pasta and vegetables to your taste. To make a tasty white sauce, heat 1 tablespoon of olive oil or soy in a frying pan, plus 1 tablespoon of flour or corn flour. Stir over high heat for 1 minute.

Then add salt, pepper, and dried herbs to taste. Add soymilk or rice to the mixture, little by little, stirring constantly. Once the desired consistency is reached, turn off the heat. Adjust the seasonings as needed. Serve over pasta and vegetables. If desired, garnish with grated vegan cheese.

Grandiose garden salad

A salad dish may seem bland for some. But what if you made a gourmet salad? To prepare the grandiose garden salad, mix the following ingredients in a large bowl:

– 1 large packet of spinach and arugula leaves

– Ripe tomatoes or chopped cherry tomatoes

– A few spoonsful of sun-dried tomatoes finely chopped

– Pitted olives

– 2 minced avocados

– 1 large, sliced cucumber

– 1 corn cob grains (cooked or raw, as desired)

– ½ red onion, very finely chopped

– Canned red beet and ½ cup walnuts

– To make the vinaigrette, mix 2 tablespoons olive oil, 1-2 tablespoons lemon juice or balsamic vinegar, salt, and pepper.

Gently stir in the salad vinaigrette. You can taste the salad alone or with grilled leavened bread.

There are a lot of simple and fast vegan recipes! Eating vegan is no more complicated than eating traditional with a diet featuring animal products. The choice of vegan products on the market is so interesting that your meals have no reason to be boring!

Nutritional Yeast : a Super Food for Vegans!

By Laindha

Passer à un mode de vie complètement végétalien implique une conscience des besoins nutritionnels du corps humain. Les nutriments fournis par la viande et les produits animaux doivent pouvoir être remplacés par leurs équivalents végétaux. Il serait dommage qu’une bonne action envers la planète ne résulte en une carence en vitamines et minéraux !

Il existe des aliments que l’on peut qualifier de ’’super aliments’’, qui aident à garder une bonne santé grâce aux grandes quantités de nutriments et vitamines qu’ils contiennent. Parmi ceux-ci figure la levure nutritionnelle, appelée aussi parfois levure alimentaire. Le goût de la levure nutritionnelle ressemble un peu à un mélange de fromage et de noisettes. Ce produit est généralement vendu sous forme de petits flocons ou en poudre. La levure nutritionnelle provient d’un champignon. Elle est cultivée à partir de la de mélasse de canne à sucre, et de betteraves. On ajoute de la vitamine B afin de favoriser la croissance de la levure, ce qui explique son apport nutritionnel important. Après la récolte, la levure est chauffée afin de la désactiver. Ainsi, contrairement à la levure active, la levure nutritionnelle ne fera pas gonfler la pâte à pain ni faire mousser les liquides lorsqu’elle sera battue.

Dans la cuisine végétalienne, on se sert souvent de la levure nutritionnelle pour imiter le goût du fromage, par exemple dans le macaroni au fromage, le risotto, les sauces béchamel, les pizzas. Ajoutée dans votre salade, cette levure peut avantageusement remplacer le parmesan. Vous n’avez qu’à la mélanger avec des noix ou des graines (sésame, amandes blanchies), et à passer le tout au robot culinaire avec un peu de sel et de la poudre d’ail. Vous pouvez préparer d’avance ce mélange, car il se conserve facilement au frigo dans un contenant hermétique.

La levure nutritionnelle contient de la vitamine B12, une vitamine que l’on retrouve surtout dans la viande, les produits laitiers et les œufs. Les végétaliens, qui ne consomment pas de produits animaux, doivent absolument retrouver ailleurs cette vitamine essentielle. Les carences en vitamine B12 peuvent être dangereuses pour la santé. L’apport recommandé de vitamine B12 est de 6 microgrammes (µg) par jour. La plupart des marques de levure nutritionnelle contiennent plus que l’apport quotidien recommandé. Bien que cela ne soit pas très courant, certaines marques de levure nutritionnelle peuvent contenir du lactosérum, un produit laitier. Veuillez donc lire attentivement l’étiquette des ingrédients avant de choisir votre produit.

En plus d’être une excellente source de vitamine B12, la levure nutritionnelle constitue un concentré impressionnant d’autres vitamines B, de protéines et de fibres. Une portion de levure nutritionnelle contient 8 grammes de protéines, 4 grammes de fibres et une abondance de vitamines B1, B2, B3 et B6.

La levure alimentaire, ou nutritionnelle, possède donc toutes les vertus pour se faire aimer. Elle gagne à être connue ! Elle renferme des vitamines rares et essentielles, en plus d’être versatile. Essayez-là, pour des recettes végétaliennes délicieuses et nutritives !

Discover the Best Sources of Vegan Protein

By Laindha

Proteins are essential for the proper functioning of the human body, as they contribute to its growth and maintenance. Proteins strengthen muscles, repair cells, play an essential role in processes such as metabolism and digestion, and transport vitamins and minerals throughout the body.

Vegans must therefore find sources of protein in their diet that will replace meat. On the other hand, it should not be consumed too much. Diets that are too high in protein, especially meat, can lead to a drop-in calcium level. As a result, you can be prone to osteoporosis and more generally to poor bone health. A diet too high in protein can also cause kidney stress. People with kidney failure therefore need to limit their protein intake to reduce stress on the kidneys.

Some government health organizations, such as the United States government, recommend that we consume a minimum of 0.8 grams of protein per kilogram of body weight per day. This equates to about 0.36 grams of protein per pound of body weight. For easier calculation, calculate around one gram of protein per kilogram of body weight per day, the 0.8 grams being a minimum. It is about 15% of a normal person’s daily calorie intake. Using a gram instead of 0.8 grams is therefore a safe estimate for most people.

Pregnant or breastfeeding women, as well as athletes, have higher protein requirements. It is therefore recommended, if this is your case, to see a qualified nutritionist, who can help you properly calibrate your diet according to your needs. In general, vegetable protein sources contain fewer calories than protein from meat.

So, here’s a list of great sources of vegan protein:

Beans

Beans are part of legumes, which are edible seeds. These are the seeds of Fabaceae plants that are harvested when they are in pods. There are many varieties of beans on the market, and these are equivalent in protein value, about 6 grams per half cup. Lentils, which are also part of legumes, contain 9 grams of protein per half-cup serving.

Nuts and peanuts

The nut family offers an excellent concentration of protein. One ounce serving of nuts has a protein content ranging from 2.25 grams (macadamias) to 6.7 grams (peanuts, which are classified as legumes). Most nuts provide between four and six grams of protein per one ounce serving. They also have a high fat content. But these are good fats because they help lower cholesterol. But as they are very caloric, you should not abuse them! The nuts can be eaten whole and raw, roasted, or in the form of nut or peanuts butters. Avoid salted nuts and peanuts, as they are less healthy due to their high sodium content.

Seeds

Pumpkin seeds contain 8.5 grams of protein per one ounce serving. Flax seeds, which are a good source of omega-3 fatty acids, contain 1.9 grams of protein per one tablespoon serving. It is recommended to grind the flax seeds, because the absorption of nutrients by the digestive system is then easier. It is possible to buy pre-ground flax seeds. One tablespoon of sesame seeds contains 1.6 grams of protein, and one ounce of sunflower seeds provides 5.5 grams of protein. Choosing a bread that contains these grains is therefore an excellent healthy choice. You can also sprinkle your vegan yogurt with these grains or incorporate them into your recipes.

Tofu

Tofu is made from soybeans. It is found on the market in several aspects. Solid tofu can be cut into cubes, marinated, and used in casseroles. Silky tofu can be mixed with dips or smoothies. Both the solid and the silky can be incorporated into countless recipes. A half-cup serving of tofu contains 11 grams of protein, for just 100 calories. Tofu is often used to imitate meat. Prepared with certain spices, the sans ’minced meat’ ’can be easily used in a delicious spaghetti sauce. There is soy yogurt, tofu hot dog sausages, dumplings, and even desserts made with tofu. All these products are an excellent source of protein.

Soy, almond, rice, and oat milk

Soy and almond milk contain a lot of protein, vitamins, and calcium because, like cow’s milk, they are fortified. One cup of soy milk contains 7 grams of protein. Average almond milk contains about 8 grams of protein per one-cup serving. Rice milk provides a more modest amount of protein, and oat milk offers slightly more protein than rice milk. As the choosing a vegan milk is often a matter of taste, read the product labels to find out their nutritional value. Vegan milks can easily be incorporated into your smoothies to improve taste and nutritional value.

Tempeh

Tempeh (pronounced TEM-pay) is made by combining fermented soybeans with a grain, such as barley or rice. It is much firmer than tofu and has a slightly acidic flavor due to fermentation. We use it in recipes, steaming it for 20 minutes. Tempeh can be used in stir-fries and many other dishes. It contains 17 grams of protein for a four-ounce serving.

Seitan

Seitan (pronounced SAY-tan) is also called wheat gluten, or sometimes wheat meat. It is made from wheat protein. It is a thick, fluffy product, making it an excellent meat substitute. A four-ounce serving of seitan contains 26 grams of protein and 160 calories. Seitan can be purchased ready to use, but you can also make your own seitan at home.

Quinoa

An older, recently “rediscovered” grain, quinoa (pronounced keeno-WAH) offers 8 grams of protein in a 1-cup serving (cooked).

Other whole grains

Many grains also offer excellent protein content. Of these (per pre-cooked half cup):

Amaranth: 7 grams of protein

Barley and buckwheat: 5.7 grams

Milet: 5.7 grams

Oats: 6.5 grams

Wild rice: 6 grams

Brown rice: 3.7 grams

Two slices of whole wheat bread provide 5 grams of protein.

Vegetables

Even though they are not generally considered to be great sources of protein, vegetables contain enough to make a significant contribution to our diet. One cup of cooked broccoli contains 4 grams of protein; a medium potato contains 4, and a cup of cooked peas contains 9 grams of protein. Several other vegetables have a relatively high protein content, such as mushrooms, cauliflower, spinach, and corn. Even cucumbers and carrots contain a little protein.

For a vegan person, it is advisable to combine a good variety of foods in a day and during the week to obtain the proteins, nutrients, and amino acids essential for the maintenance of good health.

It is relatively easy for the average person with normal nutritional needs to get all the protein they need from vegan food sources. Favoring vegan proteins is to favor a cruelty-free diet, but also healthier!

Article Source: http://EzineArticles.com/?expert=Valerie_Toizer_Bloom

These Celebrities are Vegan!

By Laindha

Many people embrace the vegan lifestyle. And celebrities are no exception to this trend! The reasons that lead them to stop consuming animal products can be very varied. If the actors and actresses, singers you admire, have sparkling eyes, a slender body, perfect skin, and sublime beauty, the secret may be in their diet! Who are these famous vegans? Here is a brief list of them. Maybe it will inspire you to try the vegan experience?

Singers: presenting shows around the world is very demanding for the human body. Make a show that lasting several hours requires excellent physical shape, and can lead to the loss of an impressive number of calories. Sleep hours are disrupted due to jet lag, and the temptation to eat bad foods may be there. To deliver performance, several singers adopted the vegan lifestyle to get more energy, better sleep, and better health. The following singers all adopted an essentially vegan diet: Alanis Morissette, Bryan Adams, Moby, Pink, Natalie Imbruglia, Joan Barez, Tina Turner, Shania Twain, Michael Stipe (singer of REM), Zack De La Rocha (singer of Rage Against The Machine), Ariana Grande, Jason Mraz, Brian May, Joan Jett, Avril Lavigne, Paul Mccartney. The list of these performers who discover the benefits of a healthy and eco-responsible lifestyle is growing regularly.

The actors: there are also many reasons to become vegan for the actors. Long hours of shooting in sometimes difficult conditions, need to perform while being in top form, need to lose weight for a role. But many actors become vegan by conviction. Famous actors and actresses who have adopted the vegan lifestyle include: Joaquin Phoenix, Jared Leto (actor and singer), Natalie Portman, Peter Dinklage, Emily Deschannel, Russel Brand, Leonardo DiCaprio, Johnny Depp, Forest Whitaker, Samuel L. Jackson, David Duchovny, Penelope Cruz, James Cameron (director), Pamela Anderson, Tobey Maguire, Anne Hathaway, Kate Winslet, Michelle Pfeiffer, Brad Pitt.

Famous people: besides the singers, actors and actresses, a crowd of famous people are, or have been during their lifetime, vegans, or vegetarians. Among them: Steve Jobs, Paul Watson (founder of Sea Shepherd), Al Gore (former Vice-President of the United States), Bill Clinton (former President of the United States), Mahatmas Gandhi, Léonard De Vinci (artist and scientist), Phytagore (the famous philosopher), Albert Einstein, Carl Lewis (athlete), Ellen Degeneres (actress and host), Mike Tyson (boxer), Georges Laraque (professional hockey player).

The fear of running out of energy and nutrients is one of the main reasons that people are afraid of becoming exclusively vegetarians or vegans. But it is a false perception. Carl Lewis, a famous athletic runner, attributes his exceptional performance to his vegan lifestyle. He is convinced that vegan food improves his physical condition and his performance on the track. If people as successful as Carl Lewis, Mike Tyson and Georges Laraque succeed as well by not eating any animal product, there is no reason that everyone should feel a lack of energy when they stop eating food. meat.

Achieving a healthy weight, increased energy, better mental focus, flawless skin without acne, anti-aging benefits, and even a reduction in allergies are some of the positive side effects and benefits of veganism.

These famous vegans are a great source of inspiration and motivation. They prove that everyone can do it, for the well-being of the planet, the animals, and above all for oneself!