How to make sure you eat enough protein on a vegan diet



Staying healthy on a vegan diet isn’t always as easy as you might think, especially when it comes to protein. With the recommended daily allowance around .36 grams of protein per every pound, you weigh, making sure that you’re getting enough can seem a little daunting. Don’t worry though there are ways that you can make sure that you are eating enough protein without giving up your vegan lifestyle. Here are some of the ways I am making sure that I eat a healthy and balanced diet each day.



  1. Hemp: I love telling people to eat more hemp, mainly due to the look on their faces. No, I’m not telling them to “get high”, hemp does not contain any THC. What it does contain is protein, and 30 grams of the powder added to a smoothie will give you up to 11 grams of protein. Pretty impressive from a plant that is classified as a weed.


  1. Greens: There is a reason your parents were always telling you to eat your veggies, and they are packed full of protein and other nutrients. This is especially true for the leafy greens. One cup of spinach comes with 7 grams of protein, while French beans boast about 13 grams. Like peas? One cup will give you 9 grams of protein. Simply by eating plenty of vegetables, you can get all of the protein you need without having to touch a piece of meat.


  1. Quinoa: Will this tiny grain has been around for thousands of years it has just recently become a trendy food. Not only can you now find quinoa in every grocery store, but it also packs 9 grams of protein into one cup. Best of all it is naturally gluten free, so it is safe for almost anyone to eat.


  1. Tofu: I have yet to meet a vegan that hasn’t tried tofu at least once, and to be honest it’s not my favorite. It probably has something to do with my friend’s mother shaping it into a turkey for Thanksgiving one year, but it might also be due to the taste. If you do like tofu, then you’re in luck since four ounces contains 9 grams of protein. It is also hard to beat the incredibly low price.


  1. Lentils : One cup of lentils comes with 18 grams of protein, and you can use this versatile food in a variety of dishes. Veggie burgers, casseroles, soups and even rice dishes can all come with lentils. Like tofu, lentils are also extremely budget friendly. Simply by including some of these or other foods in your diet, you can get all the protein you need and still stay true to your vegan lifestyle. As always I look forward to reading any of your comments and suggestions.


Why You Should Quit Eating Meat or Eat Less



I am personally on a quest of switching to a complete vegetarian diet, and in this quest, I discovered soon enough that I needed the right motivation to do so, despite the things I already knew. I want to share with you my list of great reasons why giving up on meat is all worth the trouble.

Meat is the number one reason why we get inflammation in our bodies on a regular basis. Normally, inflammation occurs after an injury with the purpose of speeding up the healing process and it is a natural body reaction. However, when you eat meat and other products that are animal based, you are sending your body into a state of inflammation that can become chronic if you are eating meat every day. Vegetables, on the other hand, are anti-inflammatory and they play a great role in reducing cholesterol, reducing the occurrence of atherosclerosis, diabetes, and obesity. So, if you want to be healthier and combat all these terrible diseases, you will find that a diet that is less rich in meat is more beneficial for you.

The human body is an amazing thing that works like a complicated machinery, in which even the tiniest part plays an important role. After I have read plenty of works on the subject, wanting to learn more about how a vegan lifestyle would influence my health, I discovered something that I personally find pretty amazing. When you are eating a diet rich in antioxidants, which means more vegetables and less meat, you are giving your body the right fuel to combat damaged DNA! Yes, that’s right, what happens in our body that affects our genes, because of pollution and other toxic substances that surround us in the modern world we live in, can be reversed, but only if you eat less meat and you go for more vegetables and fruits.

Eating too much meat, especially red meat, has been associated for a while with the development of type 2 diabetes. According to some studies, almost 40% of Americans have a condition known as prediabetes, which basically increases the chances of developing type 2 diabetes. These people have plenty of meat in their diet, which is why their chances of getting this kind of disease later in life are greatly increased. Scientists all agree that by eating less meat, you will be able to dramatically reduce the possibility to develop diabetes.

In case I haven’t yet managed to convince you that it is a good idea to consume less meat, here is another reason you may be interested in. By eating less meat, you contribute less to animal agriculture, which is the number one producer of gas emissions which are bad for the environment.

Veganism is a choice for life



I wrote in an earlier blog entry that I was concentrating on making healthier choices in life, and this includes my eating habits. One of these choices was to start eating more vegan foods. While I haven’t been able to give up all meat and dairy products I am certainly eating a lot less of them, and discovering that vegan alternatives really do taste great.


When this is combined with regular exercise ( with my new gadget, yeah) it is easier to see why many people consider veganism to be a healthy choice. I certainly feel better, have more energy, and I’ve even lost a couple of pounds. Here are a few reasons why veganism is often considered a choice for life.


  1. The main reason many people initially choose a vegan lifestyle is to prevent the exploitation of animals. This is also why many people are able to stick with the meal plan. The thought of hurting an animal is simply too much to justify enjoying a steak or a glass of cold milk.


  1. A vegan diet is actually considered healthier than one that includes animal products. A carefully planned diet of plants will ensure you get all of the nutrients that you need to stay active and healthy. Since plant based diets are naturally low in saturated fat and cholesterol, you can significantly lower your risk for obesity, heart disease, some cancers and even diabetes. Some vegans also claim that they see an improvement in the health and appearance of their hair, skin and nails, and this is always a positive benefit.


  1. It is common knowledge that leaving a smaller carbon footprint is good for the environment. What many people don’t know is that they can do this by choosing a vegan lifestyle. There is less waste with plants, and most of it is biodegradable, and even beneficial for the environment. Plants also releases a lot less greenhouse gases than animals, and this is always good news for the environment.


If you care about the environment and the care of animals then you might want to consider choosing a vegan lifestyle. It is not as difficult as you might think, and it is actually pretty easy once you get started. Thanks to the growing popularity of vegetarianism there are plenty of vegan products for you to choose from. If you aren’t ready to give up cheese, milk and even some types of chocolate that’s okay. You don’t have to make a complete lifestyle change all at once.


Simply starting out by giving up red meat is a positive step, and before you know it you will be enjoy a completely plant based diet.


Photo credits:

The Best Fitness Gadget I Use on a Daily Basis




In this day and age, it can be rather difficult to keep track of everything happening in your life on a daily basis. Hiring a personal assistant is hardly the appropriate choice for most people, like myself, so I started to look for a solution to keep track of my physical activity every day. In this post, I would like to tell you everything about the gadget I use to always be well informed on how much physical activity I get on a daily basis.

After much deliberation, and comparing all kinds of fitness gadgets on the market, I settled for the Fitbit Force. I must admit it, I first liked its sleek appearance, since I am not that much into bulky accessories, but only after I read all about what it can do, I decided to spend money on one of these. Practically, Fitbit Force does everything I want it to. It tracks how many steps I walk each day, it keeps me informed on the calories I eat, and plenty of other things that I am going to talk about right away.

More basic gadgets can tell you the number of steps you walk every day, but when it comes to calorie consumption, things are not as straightforward as counting steps. This is where the Fitbit Force sits on top of the game. Of course, it is a matter of guessing work from one point forward, but the Fitbit Force calculates the approximate number of calories consumed in relation to your age, sex, height and current weight. Even when it comes to steps walked, it can tell the difference between steps taken while running, and steps taken while climbing stairs. All these contribute to giving the user a more accurate image of the level of physical activity they are involved in.

Another reason why I like this gadget so much is because I can use it to judge the duration and quality of my sleep. When you use this feature, you must hold down the button for a few seconds, to kickstart its built in timer. When you wake up, press it again, and you will receive information on your sleep stats, to see how you are faring. You can even program the gadget as an alarm clock, to wake you up.

And this is not all. Its companion app helps you with a so called Food Plan, where you can insert the foods you have eaten so you can easily calculate the calorie intake. A special companion for the Fitbit Force is the Aria Wi-Fi scale that calculates not only your weight, but your BMI and fat percentage, too. Personally, I love the combination and I use it to keep track of my fitness levels.

Mobile Apps that Have Helped Me with Keeping Track of My Eating Habits



We all live today in a fast paced world, where we need to keep track of everything, which can become rather challenging with each passing day. One of the biggest challenges is, for sure, the ability to track your daily diet and eating habits. You come home, tired from work, and the last thing you want to do is to start cooking. Or maybe you are during your lunch break and you are too busy thinking about your tasks ahead that you just grab the first thing that is eatable and happens your way. Since I am determined to eat healthier, and switch to as many vegan foods as I can, I decided to enlist some help. What kind of help? You may ask. I found some great mobile apps to help me keep track of my eating habits and this is what I am about to share with you.


my Diet Journal is the first app I used for replacing meals with healthier alternatives and especially for including more vegan foods in my daily diet. I know that experts would say that a pen and paper are just as good, but we live in a world where we go nowhere without our smartphones, so for me, it is great to have an app where I document all my meals and I can monitor closely what I eat.

7 Day Food Journal Challenge is another app I use for getting ideas for healthy eating. They are especially great with their smoothie recipes, and I have tried plenty of their combinations, with great results. I found it really easy to use, so this one is also a winner in my book.

Pact is a mobile app in a league of its own. It uses a very good motivator for you to keep track of healthy eating habits and that is money! Of course, you should not think that you might get rich using this app, since that is not the idea behind it. The creators of this app just found an innovative idea for keeping you to your word. When you are trying to eat healthier or lose weight, you need to commit, and this app just makes it simpler for you to attain your goals.

Diet Hero comes next on my list, because, in a way, it is my hero when it comes to changing eating habits. You basically feed the app with information on what foods you like and have in your home, and it will tell you right away how much you should eat. I mostly like it for its ability to replace foods with healthier alternatives, so I get great suggestions all the time. It can also be used as a weight loss app, since it keeps track of your goals.