Tagged with 'vegetarian'

Balls are often better than Cookies! For one, they’re delicious, take just minutes to make (no need for an oven), they’re packed with nutritious ingredients, and there are dairy-free and gluten-free options.

If you’re busy, have hungry kids, or fueling up for a big workout, these DIY energy bites are the perfect portable snack. For one, they’re delicious, and they take just minutes to make. Plus, you can customize them by swapping the fruits, spices, and nut butters.

Get started with the almond-apricot recipe and modify it into three fun twists.

ALMOND-APRICOT ENERGY BALLS

Makes 12

1/3 cup dried apricot halves (about 6)

1 tablespoon honey

¼ cup + 1 tablespoon almond butter, at room temperature

¼ cup ground flaxseeds

¼ teaspoon kosher salt

2/3 cup rolled oats

¼ cup freeze-dried strawberries, crushed into a powder (optional)

1. Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.

2. Scrape down the sides of the bowl, add oats, pulse 5 times, then process for 20 seconds more.

3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in strawberry powder, if desired. Refrigerate until ready to eat.

Nutrition facts per serving: 84 cals, 5 g fat (0.6 saturated fat), 9 g carbs, 3 g protein, 2 g fiber, 57 mg sodium

Change up the flavors

Twist #1: CHOCOLATE, PEANUT, PRETZEL

1/3 cup dried apricot halves (about 6)

1 tablespoon honey

¼ cup + 1 tablespoon peanut butter, at room temperature

¼ cup ground flaxseeds

¼ teaspoon kosher salt

¼ cup rolled oats

1/3 cup crushed pretzels

2 tablespoons dark chocolate chunks

Roll balls in cacao powder or crushed pretzels (optional)

1. Place apricots, honey, peanut butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.

2. Scrape down the sides of the bowl, add oats, pretzels and dark chocolate chunks. Pulse 5 times, then process for 20 seconds more.

3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in cacao powder or crushed pretzels, if desired. Refrigerate until ready to eat.

Twist #2: TROPICAL FRUIT

 1/3 cup chopped dried mango

1 ring chopped dried pineapple

1 tablespoon honey

¼ cup + 1 tablespoon almond butter, at room temperature

¼ cup ground flaxseeds

¼ teaspoon kosher salt

2/3 cup rolled oats

2 tablespoons toasted unsweetened coconut + additional for topping.

1. Place mango, pineapple, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.

2. Scrape down the sides of the bowl, add oats and coconut. Pulse 5 times, then process for 20 seconds more.

3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in additional toasted unsweetened coconut that has been crushed, if desired. Refrigerate until ready to eat.

Twist #3:  CARROT-GINGER

1/3 cup dried apricot halves (about 6)

1 tablespoon honey

¼ cup + 1 tablespoon almond butter, at room temperature

¼ cup ground flaxseeds

¼ teaspoon kosher salt

2/3 cup rolled oats

¼ cup packed finely grated carrot + additional for topping

1 teaspoon ground ginger

1/8 teaspoon turmeric

1. Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.

2. Scrape down the sides of the bowl, add oats, carrots, ginger and turmeric. Pulse 5 times then process for 20 seconds more.

3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in finely grated carrot, if desired. Refrigerate until ready to eat.

Recipe courtesy of Shape.com, September 2016

Would you pledge to go meat-free for the month of October? You might just win some cash!

October 1st is World Vegetarain Day and is the annual kickoff of Vegetarian Awareness Month. Eating vegetarian even just ONE day will make you eligible for the cash prize drawing. Vegetarian diets help people, animals and the Earth. Take the VEG PLEDGE here. 

If you've ever wondered why someone would stop eating meat, here are some reasons.

Reasons Vegetarian Diets Benefit People, Animals and the Earth:

• Reduce the risk of major killers such as heart disease, stroke and cancer while cutting exposure to foodborne pathogens.

• Provide a viable answer to feeding the world’s hungry through more efficient use of grains and other crops.

• Save animals from suffering in factory-farm conditions and from the pain and terror of slaughter.

• Conserve vital but limited freshwater, fertile topsoil and other precious resources.

• Preserve irreplaceable ecosystems such as rainforests and other wildlife habitats.

• Decrease greenhouse gases that are accelerating global warming.

• Mitigate the ever-expanding environmental pollution of animal agriculture.

If you currently follow a vegetarian diet, get the non-vegetarians in your life to tke part in the Vegetarian Awareness Month pledge. If you haven't already, explain why vegetarianism is important to you. Tell them about the benefits of meat-free diet, and tell them if they go meat free this October (no meat, fish or chicken) they could win up to $1000!

Thank you! Your efforts will help people, animals and the Earth.

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

If you still think vegans have a hard time being fit and healthy, it’s time to get with the program. Whether they’re smashing world records in endurance or weightlifting, winning bodybuilding competitions or taking home UFC titles, the verdict is in: Muscles don’t need meat.

You might even say the question has become not if you can improve muscle and performance on a vegan diet, but how. Well, the jigsaw puzzle of sports nutrition has a lot of pieces, but probably none is as important as the post-workout meal. (It’s like that really big corner piece.)

Maximize Your Recovery

A 4:1 ratio of carbs to protein has been proven to be really efficient for replenishing amino acids and repairing the muscle that has been broken down during strength training. The basic gist is during exercise, you use up your glycogen (the energy stored in your muscles). After sweating it out, carbs will help replenish this energy, and the protein enhances this process.

But protein and carbs aren’t all we need after a workout. While exercise suppresses inflammation in the long term, the act of exercise damages your muscles. That’s why it’s always a good idea to include foods that support inflammation reduction, like those rich in antioxidants and omega-3 fatty acids. But that said, you don’t want too much fat in the post-workout meal, because it’ll slow your digestion.

So a lot of carbs, a decent amount of protein (10 to 20 grams), lots of antioxidants, and some fat. If that isn’t what vegans do best, we don’t know what is. Fuel your muscles right by including these no-fail foods.

Soba Noodles

Made from buckwheat, soba noodles not only have that 4:1 ratio, they’re also a complete protein. Pair up this Japanese staple with teriyaki mushrooms for a rich, satisfying, meaty dimension, and broccolini and chilis, which have anti-inflammatory properties.

Lentils

Popular as it is, the 4:1 ratio of carbs to protein isn’t gospel. Some people prefer something closer to 2:1 or 3:1, and there are others who think you’ll recover just fine with only carbs and no protein at all. Lentils have about 2.2 grams of carbs for every gram of protein. Combine them with tomatoes, spinach, or other veggies to boost the vitamins, minerals and antioxidants, and you've created an excellent recovery meal.

Tempeh and Butternut Squash

Tempeh has about twice as much protein as carbohydrates. For a yummy post-exercise meal, pair tempeh with butternut squash as a way to crank up your carbs and the sweetness factor.

Steel Cut Oats

With a dietitian-approved 4:1 ratio, steel-cut oats are an awesome choice, despite their lengthier prep time than instant oatmeal—and that’s where the magic of the slow cooker comes in. To liven up your oats, add a combo of cacao powder, a powerful anti-inflammatory agent, and cherries, which help reduce post-workout muscle soreness.

Chickpeas

Chickpeas have a 3:1 ratio which, combined with their almost complete lack of fat, makes them a great choice for refueling post-workout. Add them to salads, dip veggies in hummus, or make a chickpea patty.

Chili

No meat doesn’t mean no chili for vegans. Toss in some black beans and sweet potatoes. Even though black beans have fewer than three grams of carbs for every gram of protein, that just means you have a license to indulge with that warm, comforting sweet potato.

Indian Masoor Dal

An indispensable staple of a nation with more than half a billion vegetarians, masoor dal, or red lentils, is rich in protein. These cook quite a bit faster than the green kind, but the nutrition profile is roughly the same. Dal is beloved as a comfort food--likely because it’s usually made with a generous amount of ghee or fat. To keep things animal-free, try using coconut milk and vegan butter.

Ezekial Bread

Ezekiel bread, made from a tasty mixture of wheat, barley, soybeans, lentils, and millet, contains all the essential amino acids with just the right balance of carbs to protein. A good, old-fashioned sandwich is an easy post-workout weapon of choice since it’s so simple to make and pack in a gym bag. Aside from your typical PB & J, consider giving your sandwich a run for its money with a colorful, flavorful, health-boosting mix of hummus, avocado, sun-dried tomatoes, sauerkraut, and arugula.

Chia Seeds

Tiny as they are, chia seeds are a complete protein, and although they might contain more fat than the ideal post-workout snack (there’s about twice as much fat as there is protein), they’re still a good choice. More than half of the fats are omega-3 fatty acids, and while humans have a harder time absorbing plant-based omega-3s than those found in animal sources, chia seeds are a terrific anti-inflammatory food.

Peas

Pea protein is fast becoming a popular supplement for vegans and non-vegans alike due to its high levels of branch chain amino acids and the fact that, given it’s free of lactose and gluten, it’s easy to digest and very allergy-friendly. In its non-powdered form, peas have a 3:1 carbs to protein ratio. Make a simple, low-fat soup and to make it overflowing with antioxidants, add asparagus, spinach, and garlic.

Smoothie

What ode to the post-workout meal is complete without a protein shake? Smoothies are a really easy way to cram a ton of foods with different health benefits into one easy-to-guzzle package. It’s tough to nail down an exact macronutrient ratio for a shake since it depends largely on the kind of protein powder you use, so it’s worth experimenting with different recipes to find your favorite go-to protein combo.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe modified from greatist.com

A vegetarian eating pattern can be a healthy option. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs. These ten tips will give you some ideas for navigating a vegetarian lifestyle.

1. Think about protein

Your protein needs can easily be met by eating a variety of plant foods. Sources of protein for vegetarians include beans and peas, nuts, nut butter, grains, vegetables, and soy products such as tofu, edamame, and tempeh. Lacto-ovo vegetarians also get protein from eggs and dairy foods. 

2. Bone up on sources of calcium

Calcium is used for building bones and teeth. Some vegetarians consume dairy products, which are excellent sources of calcium. Other sources of calcium for vegetarians include calcium-fortified milk (ie: almond, soy, hemp), tofu made with calcium sulfate, calcium-fortified breakfast cereals and orange juice, and some dark-green leafy vegetables (collard, turnip, and mustard greens, bok choy).

3. Make simple changes

Many popular main dishes are or can be vegetarian — such as bean burritos, pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir-fry, and quinoa chili. That’s just lunch or dinner. For breakfast, oatmeal, sweet potato hash, cheesy avocado English muffin, and a smoothie are all nutritious, filling vegetarian options. You may find you enjoy more vegetarian meals than you thought you would.

4. Enjoy a cookout 

For barbecues, try grilled veggie pizzas, Portobello mushrooms, veggie burgers, tofu dogs, grilled and marinated tofu, and fruit kabobs. There a ton of delicious options for grilled veggies, too! An easy side dish is always a good call too.

5. Include beans, peas, and legumes

Because of their high nutrient content, consuming beans and peas is recommended for everyone, vegetarians and non-vegetarians alike. In fact, if you're vegetarian, I recommend eating some type of beans, peas, or legumes everyday. Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus filled pita sandwich or a corn and black bean salad.

6. Try different veggie versions

A variety of vegetarian products look — and may taste — like their non-vegetarian counterparts but are usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties).

7. Make some small changes at restaurants

Most restaurants can make vegetarian modifications to menu items by substituting meatless sauces or nonmeat items, such as tofu and beans for meat, and adding vegetables or pasta in place of meat. Ask about available vegetarian options.

8. Nuts and seeds make great snacks

Choose unsalted nuts as a snack and use nuts and seeds in salads or main dishes. Add almonds, walnuts, sunflower seeds, pepitas, pistachios, or pecans instead of cheese or meat to a green salad. Nuts are a great source of magnesium, which is a mineral needed to regulate more than 325 enzyme reactions.

9. Get your vitamin B12

Vitamin B12 is needed to form and regenerate red blood cells, to maintain a healthy nervous system, and to improve concentration, memory, and balance. B12 also promotes growth in children, increases energy, and helps protect your brain from shrinking with age. It’s naturally found only in animal products, so vegetarians choose your food carefully to ensure you eat enough vitamin B12. Fortified foods such as breakfast cereals contain B12, along with some soy products and nutritional yeast. Check the Nutrition Facts label for vitamin B12 in fortified products. Taking a vitamin B12 supplement is another option if you don’t consume any animal products. 

10. Check Your Vitamin D Levels

Vegetarian or not, this is one vitamin many people are low in, especially in the winter months. Vitamin D primarily comes from animal foods, but is also found in vitamin D fortified milk, egg yolks, and mushrooms. Vitamin D deficiencies can lead to Seasonal Affective Disorder (SAD), rickets in children, and bone pain and muscle weakness in adults.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

There’s a lot of research to back the idea that vegetarians generally have a lower body weight compared to those who eat meat. However, weight changes that occur when a meat eater is prescribed a vegetarian diet has not been looked at thoroughly.

Vegetarian Diet and Weight Loss

A team of researchers from the Physicians Committee reviewed 15 studies from 6 countries—the United States, Spain, Finland, Poland, Sweden, and Norway. These studies had a total of 755 participants, and the length of each study varied between 1 month and 2 years. Though the quality of the studies varied, the overall message was clear. Vegetarian diets can improve weight loss efforts, even in the absence of exercise or calorie counting.

In fact, people lost an average of 7½ to 10 pounds when they stuck to a vegetarian or vegan diet for at least a month.

The review found people who were heavier to start with lost more weight when they chose a vegetarian diet, and great weight loss is reported among men and older participants.

Why Is This Important?

These findings are important because if you’re overweight, losing just 5 to 10% of your body weight can slash the risk of both type 2 diabetes and cardiovascular disease. As the weight comes off, you’ll start to see blood pressure, blood sugar, triglycerides, and cholesterol fall right along with the weight.

Switching to a vegetarian diet can make it easier to lose weight, which in turn can help people reduce their risk of chronic disease.

Cheers to good health!

Reference: Barnard ND et al. A Systematic Review and Meta-Analysis of Changes in Body Weight in Clinical Trials of Vegetarian Diets. J Acad Nutr Diet. Published online on 2015 Jan 17.  

Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It is required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.

There are six instances when people are at risk of zinc deficiency or inadequacy. Supplemental zinc may be appropriate in certain situations.

People with Gastrointestinal and Other Diseases

Digestive disorders such as ulcerative colitis, Crohn’s disease, and short bowel syndrome, can decrease zinc absorption. Other diseases associated with zinc deficiency include malabsorption syndrome, chronic liver disease, chronic renal disease, sickle cell disease, diabetes, malignancy, and other chronic illnesses. Chronic diarrhea also leads to excessive loss of zinc.

Vegetarians

The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit absorption.

Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians.

Pregnant and Lactating Women

Pregnant women, particularly those starting their pregnancy with borderline zinc status, are at increased risk of becoming zinc insufficient due, in part, to high fetal requirements for zinc. Lactation can also deplete maternal zinc stores. For those reasons, the RDA for zinc is higher for pregnant and lactating women than for other women.

Older Infants Who Are Exclusively Breastfed

Breastmilk provides sufficient zinc (2 mg/day) for the first 4-6 months of life but does not provide recommended amounts of zinc for infants aged 7-12 months, who need 3 mg/day. In addition to breastmilk, infants aged 7-12 months should consume age-appropriate foods or formula containing zinc. Zinc supplementation has improved the growth rate in some children who demonstrate mild-to-moderate growth failure and who have a zinc deficiency.

People with Sickle Cell Disease

Results from a large cross-sectional survey suggest 44% of children with sickle cell disease have a low plasma zinc concentration, possibly due to increased nutrient requirements and/or poor nutritional status. Zinc deficiency also affects approximately 60%-70% of adults with sickle cell disease. Zinc supplementation has been shown to improve growth in children with sickle cell disease.

Alcoholics

Approximately 30%-50% of alcoholics have low zinc status because ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion. In addition, the variety and amount of food consumed by many alcoholics is limited, leading to inadequate zinc intake.

Foods Containing Zinc

A wide variety of foods in the American diet contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc. Other good food sources include chickpeas, kidney beans, almonds, cashews, certain types of seafood, such as crab and lobster, whole grains, fortified breakfast cereals, cheese, milk, and yogurt.

Aside from eating well-balanced, nutritious foods everyday, if you feel you are at risk of zinc deficiency, talk to your health care provider. 

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference:

1. National Institutes of Health; Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals 

Imagine swimming 2.4 miles with hundreds of people in choppy, cold water. After swimming for 1 hour and 15 minutes, you finally finish; only to climb out of the water, lace up your cycling shoes, and hop on your road bike. You’re beginning a 112 mile ride. This lengthy cycling ride takes you about 6 hours and 30 minutes. As if that’s not enough, now you have to run. Not just any run, but a 26.2 mile run, aka, a full marathon. This may take around 4 hours and 45 minutes. The average triathlete exercises for about 12 hours and 35 minutes straight! Needless to say, after it’s all said and done, you need recovery food!  Lots of it and ASAP!

Is it possible for an endurance athlete to effectively train for a massive competition, successfully compete in, and then completely refuel if they eat vegan? It is safe to say, yes, a vegan diet is able to sustain an active lifestyle at all competitive levels, even Ironman triathlons. Vegans rely on fruits, vegetables, leafy greens, whole grains, nuts, seeds, beans and legumes as their staples. 

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He also follows a vegan diet. In fact, he is so passionate about eating clean and healthy, he created his own nutrition line to support his eating lifestyle and extreme activity level. Vega products are created using high quality, plant-based superfoods, with little processing. I highly recommend them. Check them out: Vega products 

Overall, a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals compared to diets that include animal products. 

However, vegans may have lower intakes of protein, vitamin B₁₂, calcium, vitamin D, iron, zinc, and omega-3 fatty acids. Let’s take a closer look at these key nutrients vegan athletes want to pay closer attention to.  

Protein

Needed to maintain and build muscle and other tissues, making it critical for any athlete. Too little protein paired with too many carbohydrates and your performance may suffer.  An athlete’s protein needs vary according to the type of activity and level of training.  Daily needs typically range from 0.5 to 0.8 grams per pound of body weight. But vegans should consume 10% more than the typical recommendations because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources.    

For example, a 140-pound runner requires 70 to 112 grams of protein per day. If the athlete is vegan, a more appropriate protein recommendation is 77 to 123 grams per day, or an extra 2 Tablespoons of nut butter and a vegan bar. For a 220-pound football player, protein needs are 132 to 176 grams per day. If the player is vegan, the recommendations jumps to 145 to 193 grams of protein, or an additional ½ cup to 1 cup of peanuts daily.

Calories

Vegan athletes often have to consume more food than non-vegans to meet caloric needs, maintain body weight, and optimize training. Many vegan diets are nutrient-dense but may not be calorie-dense, so athletes need to make sure they are meeting their calorie needs. Vegan athletes should plan ahead to have food with them as much as possible and snack on high-calorie options like nuts, nut butters, seeds, and dried fruit. Vegan sports bars also come in handy when you need a quick snack.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is required for the production of red blood cells and in tissue repair and maintenance, including the central nervous system. Severe B₁₂ deficiency may result in megaloblastic anemia, which results in tired and weak bodies, and will reduce endurance performance. Adding a B₁₂ multivitamin or consuming ample vitamin B₁₂-fortified foods such as whole grains, soy milk, meat alternatives, or bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Athletes may be prone to stress fractures and muscle cramps. Calcium plays a key role in optimizing bone strength and is an essential component for proper muscle contraction. Since a vegan diet doesn’t include dairy products, a main calcium source, vegans tend to fall below the daily recommendations of 1,000-1,300 mg/day.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks.

Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

Even marginal iron deficiency can hurt athletic performance. Iron carries oxygen from the lungs to the working muscles. When your iron is low, you are likely to feel fatigued, have a drop in your performance, and a weakened immune system. Athletes who are at the highest risk of suffering from iron-deficiency anemia include the following:

• Vegetarians/Vegans who don’t eat red meat (the best dietary source of iron) or iron-enriched breakfast cereals.
• Marathon runners, who may damage red blood cells by pounding their feet on the ground during training.
• Female athletes who lose iron through menstrual blood.
• Endurance athletes, who may lose iron through heavy sweat losses. Iron requirements for endurance athletes, especially distance runners, are increased by approximately 70%.
• Teenage athletes, particularly girls, who are growing quickly and may consume inadequate iron to meet expanded requirements.

One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater. For example, an adult female should consume 32 mg of iron daily versus 18 mg for a non-vegetarian, and an adult male vegan requires 14 mg per day rather than 8 mg.

A multivitamin containing iron is generally added to a vegan diet. 

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin many people are low in. Athletes who train primarily indoors throughout the year, such as gymnasts, wrestlers, and figure skaters, are at risk for poor vitamin D status. Vitamin D is critical for bone health and increases calcium absorption. It’s also involved in immune system function. Having inadequate levels of Vitamin D can increase your risk of developing stress fractures and other bone-related problems, plus a suppressed immune system makes you vulnerable to getting sick more often. To meet your needs, consider a combination of vitamin D fortified foods, exposure to sunlight, and vitamin D supplementation.

Omega-3 Fatty Acids

Following a vegan diet makes it difficult to obtain the recommended 1.1 to 1.6 grams per day of omega-3 fatty acids, which are found in fatty fish and fish oils. Omega-3s are critical for overall cardiovascular health, brain health, disease prevention, and they have the potential to decrease inflammation. However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

Refueling

For the endurance athletes out there, don’t forget to eat a well-balanced diet within 30 minutes of completing your workout—high in carbohydrates with some protein. The extra carbohydrates, along with a little protein, will replenish your depleted glycogen muscle stores. This makes for a better workout the next day and will reduce your risk of “hitting the wall.”

Bottom Line: Take careful consideration when choosing your food in order to get the recommended amounts of all the nutrients your body needs to reach its peak performance. Consider taking supplements for the nutrients you have a hard time getting from your food.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. The Academy of Nutrition and Dietetics Position Paper: Vegetarianism.

2. The Academy of Nutrition and Dietetics Position Paper: Nutrition and Athletic Performance.

3. Kundrat, Susan, MS, RD, CSSD.  Veggies Galore.  Training-Conditioning: Oct. 2013.

Vegans often get a bad rap for eating like rabbits.  Even though they love their veggies, a vegan diet is capable of supplying a wide variety of substantial and delicious food choices.  Adequately fueling your body is obviously important and a vegan diet can feed an active lifestyle.  Here are twelve “Go-To” foods a vegan can rely on to provide the energy needed on a daily basis.

12 Vegan "Go-To" Foods

1. Whole grains such as oatmeal and quinoa

2. Almond Milk*

3. Coconut Everything – coconut oil, coconut butter, coconut yogurt, raw coconut chips

4. Nuts, seeds, and nut butters

5. Beans and Legumes – kidney, navy, pinto, garbanzo, etc. (hummus)

6. Lentils and split peas

7. All fruits, fresh and dried (avocado is a high calorie, healthy fat option)

8. All vegetables, especially leafy greens (kale, chard, spinach, parsley, etc.)

9. Sweet Potatoes

10. Tofu (emphasis on purchasing Organic to ensure non-GMO soy)

11. Vegan bars – Graw, Skout, Green Superfood, Vega

12. Soups

Bonus:  Dark chocolate

*If you’re looking for other dairy options, here are dairy alternatives:  Rice milk, Hazelnut milk, Coconut milk, Hemp Milk, Oat Milk

What are your favorite vegan foods?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

What happens when you take meat, eggs, and dairy out of a person’s diet? Getting the nutrition you need from a vegan diet is possible, but certainly takes a clear understanding of the hurdles involved when eliminating food groups.

Traditional Vegan Diet

The traditional vegan diet is plant-based and excludes all animal products, including meat, dairy, and eggs. Food items derived from animal sources are usually also removed from the diet, such as gelatin and honey. 

It's well researched that a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals than diets that include animal products. 

Preventing Deficiencies

On the other hand, vegans may have lower intakes of protein, vitamin B₁₂, calcium, iron, vitamin D, and long-chain omega-3 fatty acids. Let’s take a closer look at the nutrients vegans will want to pay closer attention to.

Protein

Needed for maintaining and building muscle and other tissues. Vegans typically need 10% more protein than non-vegans because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources. It is possible for a poorly designed vegan diet to fall short in protein, so be sure not to neglect this important part of the diet.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is essential for the maintenance of optimal nerve function, healthy cells, and prevention of megaloblastic anemia, which results in tired and weak bodies. Adding a B₁₂ multivitamin or consuming ample vitamin B12-fortified foods such as soy milk, meat alternatives, or bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Calcium plays a key role in optimizing bone strength and is essential for muscle contraction. Plant-based diets typically don’t include dairy products, a main calcium source, so vegans tend to fall below the daily recommendations of 1,000-1,300 mg per day.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks.

Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

This mineral is a vital component of proteins and enzymes that maintain health. Iron also carries oxygen in the blood and helps facilitate the delivery of oxygen to cells. When iron is low, fatigue, decreased performance (for exercisers), and lowered immunity can result. One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater. For example, an adult female should consume 32 mg of iron daily versus 18 mg for a non-vegetarian, and an adult male vegan requires 14 mg per day rather than 8 mg.

A multivitamin containing iron is generally added to a vegan diet. 

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin so many people are low in. It plays a key role in bone health and immune system function. Having inadequate levels of Vitamin D can increase your risk of developing stress fractures and other bone-related problems, plus a suppressed immune system makes you vulnerable to getting sick more often. Consider a combination of vitamin D fortified foods, such as orange juice, exposure to sunlight, and vitamin D supplementation to meet your needs.

Omega-3 Fatty Acids

Following a vegan diet makes it difficult to obtain the recommended 1.1 to 1.6 grams per day of omega-3 fatty acids, which are found in fatty fish and fish oils. Omega-3s are critical for overall cardiovascular health, brain health, disease prevention, and they have the potential to decrease inflammation. However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

Making the Switch

If you’re considering a vegan diet, one suggestion is to make “food switches” rather than simply removing foods from your diet. Find comparable substitutes for foods to replace potentially missing nutrients. For example, if you want to eliminate all meat products, find foods to swap that are nutritionally similar in terms of total calories and key nutrients provided. Sometimes a combo of foods can do the trick. Common switches include beans and brown rice for meat or poultry, nuts and seeds for fish, soy milk for cow’s milk, and “veggie” jerky for meat jerky.

Bottom Line:

With some education and planning, implementing a vegan diet can support a person’s nutritional needs.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1.  Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.

2.  The Academy of Nutrition and Dietetics Position Paper: Vegetarianism.

3.  Davis, Brenda, RD & Melina, Vesanto, MS, RD.  Becoming Vegan:  The Complete Guide to Adopting a Healthy Plant-based Diet. Summertown, TN:  Book Publishing Company. 2000.

4.  Kundrat, Susan, MS, RD, CSSD.  Veggies Galore.  Training-Conditioning: Oct. 2013.

Most people know that meat, poultry, and fish are excellent sources of protein. If you’re considering no longer eating meat and possibly dairy products, you might worry that you won’t get enough protein in a typical vegetarian meal.

But there’s no need to be concerned, explains Andrea N. Giancoli, MPH, RD, a nutritionist in Los Angeles and a spokesperson for the American Dietetic Association. “Luckily for vegetarians,” Giancoli says, “protein is very easy to obtain with a balanced diet and good food choices.”

Proteins are made up of compounds known as amino acids, Giancoli explains. Nine of these amino acids are considered essential. Animal foods contain all nine, which is why they are called complete proteins and are the traditional — and easy to get — protein source. Most plant foods are lacking in one or more of the essential amino acids, which is why they’re called incomplete proteins, she says.

Some dairy foods are complete proteins — eggs, milk, yogurt, and cheese. However, vegans and some vegetarians won’t eat dairy products because they come from animals. If you don’t eat dairy, you’ll need to get your protein from plant sources. “In the plant world, soy is considered a complete protein,” says Giancoli. “That’s why you hear about vegetarians eating a lot of soy products — tofu, edamame, soy milk, and others.”

If you’re allergic to soy or just don’t like the taste, you still have other options for making a healthy vegetarian meal. Most plant foods, including grains, nuts, and legumes (beans), contain some amount of essential amino acids. But because they are not complete, you should pair certain foods together to cover your bases and get all of the essential amino acids you need in one vegetarian dish.

“For example, grains such as rice typically lack the essential amino acids isoleucine and lysine, but contain methionine and tryptophan,” Giancoli says. “Beans contain isoleucine and lysine, but lack methionine and tryptophan. Therefore, together, they make a complete protein. This is also referred to as complementary proteins. Even better, they don’t have to be eaten at the same time.”

Classic vegetarian meal pairings that do add up to complete proteins are red beans and rice, corn tortillas and pinto beans, couscous and lentils, and hummus and whole wheat pita, recommends Giancoli.

Other plant foods that are high in protein and considered nearly complete proteins are hemp and the grain quinoa. Nuts and nut butters, such as from peanuts or almonds, are also excellent sources of protein.

Here’s how much protein you can get from other sources compared to meat:

• 3 ounces of meat (about the size of a regular deck of cards): approximately 21 to 26 grams protein
• 1 egg: 6 to 7 grams protein
• 1 cup milk: 7 to 8 grams
• 1 cup soy milk: 7 grams
• 1 cup firm tofu: 20 grams
• 1 cup brown rice: 4.5 grams
• 1 cup quinoa: 8 grams
• 1 cup kidney beans: 15 grams
• 1 ounce roasted almonds: 6 grams

Most vegetables and whole grains contain at least 1 gram of protein per serving.

Article courtesy of EverydayLiving.com, found here.