Vegan – Page 38 – Create That Body

How Are Diabetes And being Overweight Connected?

January 20, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

How are diabetes and being overweight connected?

Type 2 diabetes can be weight gain-related. A lot of diabetics are obese or overweight because of their lifestyle choices which have lead to weight gain.

A lot of people who have weight problems also have diabetes because they cannot control their lifestyle habits which include bad eating habits and little exercise.

When you eat high amounts of food with poor nutritional value your body is less able to fight off diseases including diabetes.

The reason why weight loss works in the fight to control diabetes is that it reduces the extra stress on your body that obesity causes by giving you more energy while reducing the chance of getting other diseases. It can also lower the risk factors associated with heart disease and other chronic illnesses.

Diet can affect your weight, your weight can affect your diabetes, and diabetes can affect other parts of your body.

So what can we do about it?

One of the most important things to do is to eat a low good fat diet which can help to control weight gain.

Also, cut out the processed food. There is so much bad sugar, salt, and bad fat in proceeded food, no wonder you feel addicted to it.

Weight loss reduces excess stress on the heart by giving it more ability to pump blood throughout the body which means less chance for heart injury.

Heart disease, diabetes, and obesity normally go hand in hand if not sorted out early on.

If weight loss is done improperly through too much exercise, starvation, or fad diets then it could lead to malnutrition or even worse health problems that are equally bad or worse than obesity itself.

Faddy weight loss programs

Two of the worst weight loss programs for long-term good health are the Keto diet and the Leptin diet.

Leptin resistance is a weight loss strategy where insulin levels are lowered so people feel full after they eat less food but this can cause hypogonadism in men leading them towards infertility, impotence, and loss of muscle weight.

The end weight loss is a lifestyle disease that can be cured with a plant-based diet, consuming whole foods such as grains, pulses, vegetables, and fruit.

Eating a plant-based diet will not only help you to reduce or reverse your lifestyle illnesses but it will help you to drastically lose weight fast. And, what’s more, you’ll feel full of energy and on top of the world.

How are you dealing with your diabetes?

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Go Vegan Or Go Home

January 19, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

Go vegan or go home!

I see this a lot on the internet and social media. Now, whenever I hear this phrase, I imagine all of my friends going vegan together… All eating meat-free meals together while standing in the kitchen making jokes about lentils. But this isn’t the case.

A lot of people either aren’t ready to change, don’t take their health seriously, or just don’t know where to start.

We all have to start somewhere and not everyone starts at the same point. In fact, most people I come across start off hating having to eat plants but by the time I’ve shown them plants can taste just as nice, be way more interesting, and have 10 x as much nutritional value than your average meat/dairy/processed meals they change their minds.

All of us plant-eaters have a different story to tell about how we came to choose a plant-based diet.

Some people have been plant-based since birth, some people are plant-based for religious or philosophical and ethical reasons, and others just wanted to try something new for health reasons.

Are you plant-curious?

Plant-based food can be very yummy! It isn’t just tofu and salad you know… Plant-based food is pizza, chili cheese fries, curry, burritos, quesadillas, brownies – you name it and we’ve got it.

The key though is in keeping it healthy. Not all plant-based food is healthy. Some of the meat substitutes can be loaded with sugar, fat, and additives just like meat products.

So the best thing to do is to eat home-cooked food from whole foods and try to avoid processed food or food that is covered or cooked in oil.

Here are some plant-based food ideas to get you started:

Breakfast

A plant-based breakfast can be easy.

Some plant-based breakfast staples are whole grain cereals, oatmeal with fruit, plant milk on cereal or in smoothies, toast with plant milk or plant butter, plant yogurt parfaits with fruit, plant yogurt, and granola. oh my goodness the list goes on.

For an added plant-based protein power boost you could add protein powder to your smoothie – just pop the powder into the blender with the fruit, then blend!

If you find that you are craving eggs try tofu scramble or porridge. For porridge just boil water and pour over rolled oats then add plant milk and plant butter or jam.

Lunch

A plant-based lunch can be very interesting and less bland than normal lunches. Some plant-based lunch staples to consider are sandwiches on whole-grain bread, soups, salads with plant cheese or plant yogurt, wraps with hummus or plant cream cheese, and vegetables. Again, there is a large list of plant-based lunch options available.

If you are one of those people that still needs a ham sandwich at lunchtime, no problem. There are plant-based hams that have the same texture and taste as the real thing.

Your favourite is tuna mayo? No problem!

You can make tuna mayo from crushed chickpeas, vegan mayo, salt, pepper, mustard and garlic powder, and some chopped red onion. To be honest, this tastes better than the real thing.

For an added plant-based protein power boost add some crushed nuts to your salad – just pop them into the blender with your oil and vinegar dressing then ligh! y blend.

If you find that you are craving meat try vegetable stew or lentils with a serving of homemade potato fries.

Dinner

Plant-based dinners can be tastier than normal.

However, plant-based diets which are mainly processed often don’t include enough nutrients such as zinc and iron, which can lead to anemia. This can be remedied by adding more green vegetables, nutritional yeast, whole grains, and plant milk to your diet to ensure that you get all the nutrients you need from plant sources!

You should also eat foods high in natural calcium so try adding beans, bok choy, spinach, and kale to your diet daily because these are all great sources of natural calcium.

What was the last tasty meal that you ate?

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Where Do You Get Your Omega-3s From?

January 18, 2022

by Isabella Hawke with No Comment All Posts Dieting Health Plant based food Vegan Wellbeing

Where Do You Get Your Omega-3s From?

Vegans and vegetarians often struggle to get enough omega 3 in their diets.

Omega-3s are essential fatty acids that can be obtained from fish, but vegans and vegetarians do not eat fish so we look for other sources such as flaxseeds.

Everyone, vegan or not need omega-3s for optimal health. However, there aren’t many plant sources of these healthy fats.

Flaxseeds contain a type of omega-3 called alpha-linolenic acid (ALA), which the body then has to convert into EPA and DHA – two forms of omega-3 that we know to reduce inflammation and improve heart health!

The problem is that only about 17% of ALA gets converted into DHA or EPA by our bodies.

Research shows that women may not convert as much ALA as men do! This means it’s very difficult for vegans to get an adequate amount of long-chain omega-3 fatty acids like DHA & EPA from flaxseed alone. But don’t worry – there IS an answer…

Spirulina!!!

Spirulina is a good source of vegan omega 3s which you can easily add to your diet in supplement form. It also contains other nutrients like iron and calcium, so it’s great for vegans who need more iron in their diets too!

Spirulina comes in powder form, so all you have to do is mix it into water or juice and drink up!

I personally use organic spirulina in capsule form which is by Purium/Platinum Health Products because their spirulina products are organic, natural, and not isolates. What you get is actual spirulina not packing and preservatives.

Obviously, organic spirulina in powder form can be incorporated into meals and sauces. Why not try Broccoli and spirulina crackers, just don’t go too OTT with the spirulina as it’s very fishy tasting.

Where do you get your omega-3s from?

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7 Steps To Change Your Life Right Now

January 18, 2022

by Isabella Hawke with No Comment All Posts Dieting Fitness Health Plant based food Vegan Wellbeing

7 steps to change your life right now

We all have talents and skills, but self-improvement requires you to constantly learn and spend time honing your abilities. And let’s face it: Not everyone is born with the “hustle” gene (hence why we call them self-starters.) This self-motivation is what separates those who make a difference in this world from those who don’t go anywhere in life.

Are you self-taught? Do you constantly look for ways to improve upon your daily tasks? Is self-improvement something that keeps you up at night? If hustling is not part of your vocabulary just yet, then consider these steps below as a way to help get you started.

Step 1: Set goals. Know what you want out of life.

Step 2: Take baby steps. There’s no need to rush your success when you can blaze the trail at a pace that works for you.

Step 3: Remain positive. A negative attitude will not get you anywhere in life . Negative self-talk is self-sabotage in its purest form, so practice self-affirmations to counter self-doubt and self-limitations.

Step 4: Be prepared for setbacks (it comes with the territory). It’s important to persevere through failures and use them as an opportunity to learn instead of dwelling on them until they become roadblocks on your path towards success. So if something doesn’t work out accordingly, simply make adjustments accordingly; or put that plan on hold and wait for a better opportunity to present itself.

Step 5: Do what you love as often as possible. Passion is contagious, so don’t waste the energy finding things you dislike. Start practicing self-care by putting yourself first from time to time . After all, self-reflection will give you self-awareness , which will give you self-confidence when your positive self-talk becomes more natural than self-doubt.

Step 6: Recognise that everyone wants to hustle in some form or fashion. Those who are successful are constantly looking for opportunities that can help them grow once they’ve exhausted their resources. They’re constantly hustling in their respective fields in order to make sure they stay relevant in a rapidly changing world.

Step 7: And if self-improvement is still a struggle for you, remember that self-growth should always come before self-advancement. So don’t be afraid to ask other people for help or advice along the way. You have nothing to lose and everything to gain by doing so, because self-awareness will give you self-confidence once your self-esteem problems gradually fade away over time. Remember: The hustle doesn’t stop when you get a degree or land that dream job; it only increases in difficulty after you fall into a routine and stop looking outside of yourself for answers. In fact, self-motivation can become an addiction once you get good at it, which is why self-starters never stop self-improving.

You are perfect just the way you are!

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The Most Common Mindsets About The Plant-Based Diet

January 17, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

The most common mindsets about the plant-based diet

All too often we are too reluctant to welcome a new idea into our lives especially without knowing the truth about it. There are so many fears and myths attached to the whole foods plant-based diet and they are mostly false.

We believe it to be certain is not always reality. This is what we call perception or mindset that has been developed either by our way of living, society or by what we read or see in general.

There are so many different mindsets associated with plant-based diet too. And it seems nearly impossible to follow a plant-based diet due to the myths attached to it. Today I am talking about the most the most common attitudes that are linked with plant-based diet that are not in fact true at all.

1 Plant based diet is unhealthy

It is often believed that plant-based foods are not healthy enough to provide sufficient nutrition. Well, the truth is that whole food plant-based food is super healthy and a lot of athletes and bodybuilders now follow this diet due to the amazing health benefits and optimal results. Here is what some of them have to say about it.

Robert Cheeke says “as a vegan bodybuilder I want to show others that is possible to gain significant muscle and strength on a vegan diet and I want to inspire others to follow this lifestyle”

Rich Roll athlete says, “I always say that eating a plant based diet is the secret weapon of enhanced athletic performance” www.plantbasedcooking.com

2 The protein fear

Most people worry that by following a plant-based diet they might not get enough protein. Animal-based diets are high in protein and athletes normally stick to a animal-based diet but as more and more research shows a diet rich in animal products causes lifestyle diseases more athletes are starting to move away from this type of diet, especially when they can get the same results on a plant-based diet, if not better.

The truth

In fact, protein is made of amino acids and plant based food consist of all the essential amino acids that we need to keep ourselves healthy. There is such a variety of whole foods that contain enough protein if consumed in the right way. Soya, beans, nuts and legumes are great source of protein. In fact, all vegetables contain protein, look it up on google if you don’t believe me. The quality of protein that you get from a whole foods plant-based diet is better than that of an animal products diet and it comes with a guilt free conscience.

3 Fear of diet being boring

I would like to call a plant-based diet boring but it’s not if you eat the Rainbow. A diet colorful in nature is naturally healthy and has lots of variety and lots of different flavours too. But the general assumption is that it will be boring because it’s mainly lettuce. Most people are afraid to adopt it just because they believe eating veggies can be bland or because they are scared of peer pressure.

The truth

It is the most versatile diet plan in the world, I would say. You can choose to cook it or eat it raw. There are so many ways you can make a whole foods plant-based diet interesting. There are so many varieties of vegetables, pulses, grains, legumes, herbs and spices it’s impossible to get bored if you love cooking. How Not to Die Cookbook by Dr. Greger is full of tasty recipes you can cook from home and if you don’t cook, your local supermarket has lots of readymade plant-based meals, but check the packaging for fructose corn syrup, palm oil, added sugars, fats additives and colouring because processed ready meals can look and taste amazing, but they are mainly unhealthy like any other processed food.

You may also want to take a look at The Prevent and Reverse Heart Disease Cookbook by Dr. Esselstyn. This book also has lots of easy to cook, tasty recipes in it.

Both books are available on Amazon.om – always purchase safely.

You may also like my blog on . . . (add title and link please)

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How To Reverse Heart Disease With A Plant-Based Diet

January 17, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

HOW TO REVERSE HEART DISEASE WITH A PLANT-BASED DIET

People who follow a plant-based diet every day including fruits and vegetables, reduce the risk of having heart diseases. On the other hand, those who eat animal products increase their chances of developing heart disease or dying from it.

Don’t worry! I am not going to give you a boring lecture on why people should go vegan and start spending all their time with green leafy veggies. I want to make it fun and interesting for you so that you can get started on a plant-based diet with ease.

If you are one of the million Americans suffering from heart disease right now, then you need not worry either. A plant-based vegan diet is going to help fight your condition and even reverse some conditions like high blood pressure and others.

Grains

So go ahead and get started with this diet, it’s only going to be beneficial for you! Just make sure that your diet is whole foods plant-based and not animal-based or processed food based and of course, moderation is the key. Have a lot of fruits and vegetables, grains like amaranth, millets, oats, etc. whole grains and not refined ones like white rice. Also make sure you include nuts and beans in your diet, as they are healthy sources of protein too (including soy).

Calcium and Greens

Don’t worry about getting enough calcium if you follow a plant-based vegan diet. There are several vegetables that have high amounts of calcium, so just include those in your daily diet. Mainly green vegetables including Spinach, Kale, Broccoli, Kohlrabi, Chili peppers, Boc Choi, Cauliflower, Watercress, Brussel sprouts. The list goes on but if it’s green you can bet it has Vitamin C in it. All the green and boring ones I’m afraid, and if you’re interested in getting these nutrients in to your body without the fuss you could always go for Arbonne’s BeWell Super green Foods. They taste much better than normal green supplements and one scoop of this vegan superfood powder delivers a blend of 36 fruits and vegetables in each serving for a boost of greens. It also includes fibre and phytonutrients along with Blue/Green Algae. This vegan food supplement provides you with the benefits of eating the full colour spectrum of fruits and vegetables from one glass.

Fat Intake

You also must watch out for your fat intake, as all vegetable oils have a high amount of saturated fat. Just switch it with the healthier oils like olive oil or coconut oil whenever you can, or just don’t use them.

Half an avocado and a couple of nuts each day is enough good fat for anyone.

Though a plant-based vegan diet is going to help you live a better and healthier life, there are several things that have to be noted down.

Plant-based diet low in Cholesterol

A plant-based vegan diet is very low in cholesterol which is good for your heart. But it sure needs to include all the essential minerals like magnesium, phosphorus, potassium iodine, etc… However, supplementation may be required.

Include as many whole grains into your diet as you can. Whole grain pasta, whole grain bread, etc… is going to give a lot of fibre and reduce the risk of heart disease.

Start following a plant-based vegan diet and combine it with exercise to reduce the effects of heart disease.

B12 supplement

You will need to supplement for B12. Your health is important so please make sure you take a good supplement not a poor quality one that is packed with fillers and additives.

Vitamin Boosts

If you’re still thinking this is a little bit crazy and you don’t think you’ll be able to get all the vitamins you need from a plant-based diet this couldn’t be further from the truth. A whole foods plant-based vegan diet is where you get the real nutrients from. But if you are worried then you may benefit from Arbonne’s SuperBoost vitamin and mineral shots.

A tip I learnt for the reversal of heart disease from talking to Dr. Esselstyn

I learnt a tip or two from Dr. Esselstyn to help reverse heart disease.

Increasing your intake of green leafy vegetables, beans, soy products also increase fibre which can help reduce heart disease.

The Recipe

Eat a portion of steamed kale or spinach with a few drops of balsamic vinegar 6 times daily for best results. You don’t have to cook it six times as you can make up a large batch and store it in containers. Make sure the vegetable is still green and not brown and overcooked.

Top Greens to eat for heart disease (with a few drops of balsamic vinegar)

Kale
Boc Choi
Beat Greens
Swiss Chard
Spinach
Dark green cabbage

Get the book by Dr. Esselstyn – Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure.

If you are in fact suffering from heart disease don’t worry, it’s not too late. You can also buy Dr. Esselstyn’s book called Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. You can buy the book safely from amazon at the links below. This book is amazing, and it identifies small things you can do to improve your heart. |Don’t worry, it’s backed by years of scientific research and it’s not just a tory.

Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure from amazon.co.uk

Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure from amazon.com

Heart disease is a major problem around the world, and it happens to be one of the most preventable. So, if you want to reduce your risk of suffering from this disease then go ahead and switch to a plant-based diet today! You don’t have anything to lose but heart disease.

Main Take Aways

Diet and exerisice are the main two contributing factors for heart disease. If you change your diet and consume what your body needs for growth and repair and exercise for at least 35 minutes daily, you will see significant results in your overall health.

Still need convincing, I’ve added a video below of Michelle and her story. I think you’ll be very interested to see how Michelle a fad dieter and meat and dairy eater reversed her illnesses.

https://youtu.be/O_AASL4tfEY

hopefully you found the video very interesting and you can now put the advice above into context and start to change your health and lifestyle for the better.

Connect with me

This is a brief guide and If you need some extra support with health and dietary coaching you can contact me at the link below.

Email Isabella

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What Is The Best Way To Lose Tummy Fat?

January 17, 2022

by Isabella Hawke with No Comment Dieting Fitness Health Plant based food Vegan Wellbeing

What is the best way to lose tummy fat, especially lower tummy fat?

There are so many diets out there, but most of them don’t work long term or even help you to lose fat from those stubborn areas such as the bingo wings, belly, bum, and thighs.

This is why you should focus on eliminating processed foods and animal products from your diet rather than trying to spot reduce fat. Spot reducing does not work as you lose fat from everywhere. It just takes longer to go from those stubborn areas because there’s more of it in those places.

The best way to lose tummy fat is by eating whole plant-based foods that contain fiber and nutrients. You will never get rid of belly fat if you don’t eliminate the wrong food groups from your diet.

The top 5 things to give up to remove belly fat are:

Processed foods
White rice and white potatoes (you can eat white potatoes in moderation)
Animal products including meat, dairy, fish, chicken, etc
Eggs
Alcohol

Dr. Greger in his book called “How not to die” explains how to eat for optimal health and weight loss on plants alone.

I recommend reading this book because it’s based on science and provides you with healthy plant-based recipes to ensure you get the right nutrition to keep you healthy, slim, and disease-free.

If you base your diet around plants only and not meat replacement products you will lose weight and it will be fat weight, not muscle weight that you lose.

Tummy fat disappears when you provide your body with the right nutrients and not processed foods.

Your food doesn’t have to be boring just because you’re eating plants. Look at this chickpea, sweet potato, and avocado salad for instance.

What’s your favorite plant-based meal?

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The Best Choices For Fat Loss Are Calories From Plants Only

January 16, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

The Best Choices For Fat Loss Are Calories From Plants Only

You are tired of all the fad diets, pills, and potions. You just want to lose weight in a safe way that is sustainable for life.

The problem is most diets just don’t work long term. You may lose 10 pounds this week but gain it back next week because you can’t maintain your new fad diet long-term, it’s just not sustainable.

There’s only one diet that has been proven by science to be effective over the long term without being too restrictive or difficult to follow. That diet is the plant-based diet. It’s just plants, no substitutes for meat, fish, or dairy, just plants.

Health institutes in America including Harvard Medical School and Johns Hopkins University Medical Center have spent decades researching this topic and have published dozens of studies on human subjects proving its effectiveness over time while also roving it can reduce risk factors for many diseases such as cancer, heart disease, diabetes & Alzheimers.

Let me give you an example. If I want to eat 2000 calories of carrots for instance I’m going to be chewing constantly for 2 hours to consume those calories. The same goes for most vegetables.

If I eat a big Mac and Chips (which would never happen by the way) it will take me about 15 – 20 minutes, not even long enough for my stomach to send a signal to my brain to tell it I’m full.

It’s complicated to explain here but it’s really as simple as saying when you eat a certain volume of food (not calories) stretch receptors in the stomach are activated as it gets filled up then the stretch receptors send a signal to the brain through the vagus nerve to say stop eating, I’m full.

So when it comes down to food choices, the best choices for fat loss are calories from plants only.

So if you are tired of the fad diets, potions, pills, and gimmicks, pop what you’ve tried below, and let’s see how many varieties we get.

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Lifestyle Diseases Are Increasing Rapidly

January 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

Lifestyle diseases are increasing rapidly in the USA and around the world.

The reason for this increase is that people are eating too much meat, dairy products, eggs, processed foods, and sugar.

Most of us think we eat healthily, but the truth is for most of us, 70% of our diet consists of processed foods and animal products.

These types of food fill you up quickly and give you an immediate energy boost, but they also cause various diseases such as obesity, diabetes, heart disease, and cancer.

The plant-based vegan diet is the best diet to keep lifestyle diseases away because it’s full of fiber-rich whole grains, vegetables, and fruits which will make you feel full longer while giving your body the nutrients it needs for optimal health.

The added bonus is, the more vegetables you eat, the more weight you lose.

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How To Maintain Or Lose Weight On A Plant-Based Diet

January 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

How to maintain or lose weight on a plant-based diet

Are you struggling with maintaining your body weight? Is your body too quick to respond to the food you eat? Do you gain weight more quickly and shed pounds hardly? Have you tried different weight loss plans? And yet none of them seems to work. Here in this article, I will share one more way of losing weight that Is healthy and safe to try. The plan is called a plant-based diet. It’ that simple.

If you wonder what a plant-based diet is, here is the answer. It is a diet based on food that is derived from plants. It includes vegetable fruits, nuts, seeds, and whole grains.

Foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also higher in nutrient density. Says Jeff Novick, MS, RD.www.forksoverknives.com

To start with, you should opt for a plan that contains three to four days of a whole food plant-based diet so that your body and mind get used to it steadily. Once you get used to it go for a whole week plan and remove the processed food, meat, and dairy from your diet completely.

Let your body give a chance to accept the change instead of forcing it into the process so that the desired results can be achieved. If you want to continue it for the long term a slow transition is the key.

While opting for a plant-based diet with a goal to maintain or lose weight you should try a plan that includes a variety of plant-based food that can provide all the essential nutrients. Zinc, iron, calcium, and omega -3 can be found in plants. For protein intake you can choose lentils, beans, chickpeas, or nuts. Your goal should not only be to lose or maintain weight but also to stay properly nourished as well.

While looking to lose weight try eating as many green vegetables as possible to ensure you eat enough fiber. Food that is rich in fiber will keep you fuller for longer and help you with your toilet troubles. Plants are a great source of fiber.

Go for carbs. Yes, that is right. While most of the diet plans suggest higher intake of protein and cutting of carbs. Plant based diet encourages eating carbs. Since carbs from plant-based food are high in fiber and keep you fuller for a longer period. Eat carbs in form of whole grains and beans as they are a great source of energy. Brown rice, barely, quinoa, bulgur wheat and beans are a good source of protein and carb and will help you to digest and absorb the right nutrients from your diet.

Lastly the best part about a plant-based diet is you can actually snack. You can enjoy a piece of fruit or handful of nuts and seeds or some amazing protein bars from Arbonne. The iced lemon bars are my favourite and I eat them after my gym sessions. They are far from being junk, are very tasty and keep the cravings down.

If you find the information helpful do give it a try and see amazing results.

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