You’re vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is — the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption and this tired but well-meaning interview process begins. Cue the eye-roll. Typically, the question is followed up with a reasonable response in the form of assurance such as Lots of beans. or Soy. Seeds, nuts, quinoa, and a variety of protein powders such as hemp, rice, and pea, are all other ideal options which vegans reach for to supplement their protein intake. Which certainly answers the question, “What do you eat for protein?”. However, it doesn’t answer the question, “How do you know if you are getting enough protein?” Looking for an easy way to dial in your diet; click here to use the IIFYM macro calculator to find out your individual macros. Crunching NumbersThere is only one way to know if you are getting enough protein (or carbs or fats, for that matter) and the answer is actually consistent for everyone, not just for vegans. The only way to know if you are getting enough protein is: 1. To know how much you need. and 2. To track it. Let’s start with number two. Tracking is pretty easy to figure out. Especially for those vegans who primarily get their protein source out of a package. Turn the package around, scan the nutritional data and voilà, the amount of protein per serving is right there in black and white. Go low-tech and jot it down on a piece of paper or go high-tech and punch it into an app. Done. But number one, on the other hand, could be a bit more of a complicated question to answer. Remove the complication, let us help you build your Macro Blueprint. The short answer is it depends on many factors. The long answer is: It depends on… – Gender
(“Anyone? Anyone? Bueller?”) What’s more, the answers to these questions change over time as new circumstances arise. This only further complicates an already complicated conundrum. If right about now you’re wishing that someone has come up with a nifty calculator in the same vein as those mortgage-rate number cruncher things, you’re down to two wishes. There is such a thing, and the best part is- it’s free. As a bonus, you’ll find out your carb and fat requirements as well. Which brings up another point. Vegans tend to get too many carbs and too much fat to meet their optimal fuel requirements. This is where IIFYM coaches can step in and guide you through the process. Zeroing in on the BasicsIronically, when viewing things from a sheer macronutrient perspective, the vegan diet plan closely resembles the stats on the Standard American Diet program, (you know, pizza, burgers, nuggets, lattes, etc.), which accounts for far too much carb and fat intake and not nearly enough protein. The quality of food may be on the opposite ends of the spectrum, but when comparing apples to apples, or in this case macronutrient to macronutrient, they are essentially the same. So organic, non-GMO, animal cruelty-free, high-fiber, additive-free, chemical-free, all-natural, local, homegrown, leafy-green, fresh, high in micronutrients like vitamins and minerals, etc… these are all concepts which point to the utmost standards in the human consumption of food and which are typically valued by followers of the vegan diet lifestyle. Which is a good thing…No, it’s a great thing. However, all of these considerations more often than not, overlook the most fundamental consideration which our bodies require. They miss the mark in determining the correct amount of macronutrients (which refers to the basic nutrients: proteins, fats, and carbs) required for an individual person. Each person needs a particular amount of these macronutrients in order to function properly. Vroom-VroomConsider this: a standard gas-powered vehicle needs fuel to drive. While there are several different levels of quality of gasoline to choose from at the fill-up station, there is no getting around it, the device needs fuel. And, it also needs oil. And water. It may not need as much oil or water as it does, compared to fuel, but it just won’t function without all three being available. Further, let’s say the fuel, oil and water are provided, just in the wrong amounts. Well, it may certainly roll on down the road, but it isn’t functioning properly and certainly not optimally. The damage is likely being done to the vehicle. Same with us. We need all three macros in certain amounts. Vegans Diet Plan and IIFYMThe vegan diet plan and If It Fits Your Macros [IIFYM] not only complement each other, it is actually critical for vegans to work IIF YM into their routine if they are looking to achieve peak performance. “Am I going to have to track stuff?”, you ask. Well, yes. There is some effort involved. You’ll have to pay attention and be aware. But for vegans, this should really be a non-issue. As a rule, vegans tend to have the admirable quality of going through life with their eyes open. Here are some points to consider:-Each person has a specific target of macronutrients (protein, carbs, and fats) to meet in order to achieve optimal health. [1]
Combining the vegan lifestyle together with the IIFYM tracking method serves as a convenient solution for vegans to meet the challenge of fulfilling their daily macronutrient needs. Are you ready to get started? Click here to use the IIFYM calculator and to find out your individual macronutrient requirements. Bonus TracksEnjoy the following recipes that were developed for vegans who are looking to increase their protein consumption on a regular basis. The Real Deal Hummus12 servings
For garnish:
How to Instructions:1. Gather together all of the ingredients (mise en place). 2. In a high-powered blender (like a Vita-Mix or Blend-Tec), or a food processor, combine all the ingredients in the order listed, except for the garnish ingredients. 3. Pulse three to five times to combine initially. 4. Then blend at the lowest setting for about thirty seconds. 5. Gradually bring the speed up to the highest setting and blend for about thirty seconds. 6. Add some extra water, a little at a time to improve consistency. 7. If it happens to get too runny, it could be thickened with a small amount of glucomannan or tapioca starch. Just be careful not to overdo it or it will get slimy. 8. Serve in an interesting dish for a house party appetizer or it could be separated into individual servings to store in the fridge or freezer for grab and go meals. 9. Garnish with the crumbled almond feta cheese, the chopped sun-dried tomatoes and the kalamata olives on top. 10.Finish by artfully placing thick lemon zest strips on top of the olives and by sprinkling with crushed red pepper flakes, if you enjoy a little heat. 11. Add any vegetable of your choice 12. Enjoy. Note: This hummus will stay fresh in the fridge for at least a week. In the freezer, it would last at least two months. Estimated Stats: Estimated Cost: Savory Meatless Protein Bites12 servings (Ingredients)Dried Flavor Blend:
Meal Flavor Blend:
Moist Flavor Blend:
Other:
How to Instructions1. Gather all Ingredients (mise en place). 2. Set the oven to 450. 3. Pulse the Dried Flavor Blend ingredients in a food processor two to three times until coarse (not to a fine powder). 4. In a large mixing bowl toss together Meal Flavor Blend and the coarsely chopped Dried Flavor Blend ingredients until well combined. 5. Mix the Moist Flavor Blend ingredients in a food processor one to two times until coarsely chopped. 6. Fold the Moist Flavor Blend ingredients into the dry ingredients until well combined. 7. Add reserved mushroom liquid a little at a time and add water if necessary to achieve a cookie dough consistency. 8. Using a cookie scoop or a tablespoon, scoop out a one-ounce portion (which is around two tablespoons) and roll into a ball. 9. Arrange the protein bites on a cookie sheet that has been set on a wire rack. Make sure the bites do not touch. 10. Spritz the protein bites with avocado oil. 11. Bake for 10 minutes. 12. Remove the cookie sheet from the oven and flip the protein bites over to the opposite side. 13. Spritz with avocado oil and return to the oven for an additional 10 minutes. Recipe stats: 18.4g Carbs Estimated cost per serving: $1.39 Notes: To freeze, place the cookie sheet in the freezer, leaving the pieces arranged. Once they are frozen solid, toss in a plastic freezer bag or vacuum seal and return to freezer. These bites should last in the refrigerator for at least a week and in the freezer for at least two months. Originally posted 2019-01-29 02:49:48. via Blogger Vegans Diet – Here’s How To Include More Protein In Your Diet Plan
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You’re vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is — the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption and this tired but well-meaning interview process begins. Cue the eye-roll. Typically, the question is followed up with a reasonable response in the form of assurance such as Lots of beans. or Soy. Seeds, nuts, quinoa, and a variety of protein powders such as hemp, rice, and pea, are all other ideal options which vegans reach for to supplement their protein intake. Which certainly answers the question, “What do you eat for protein?”. However, it doesn’t answer the question, “How do you know if you are getting enough protein?” Looking for an easy way to dial in your diet; click here to use the IIFYM macro calculator to find out your individual macros. Crunching NumbersThere is only one way to know if you are getting enough protein (or carbs or fats, for that matter) and the answer is actually consistent for everyone, not just for vegans. The only way to know if you are getting enough protein is: 1. To know how much you need. and 2. To track it. Let’s start with number two. Tracking is pretty easy to figure out. Especially for those vegans who primarily get their protein source out of a package. Turn the package around, scan the nutritional data and voilà, the amount of protein per serving is right there in black and white. Go low-tech and jot it down on a piece of paper or go high-tech and punch it into an app. Done. But number one, on the other hand, could be a bit more of a complicated question to answer. Remove the complication, let us help you build your Macro Blueprint. The short answer is it depends on many factors. The long answer is: It depends on… – Gender
(“Anyone? Anyone? Bueller?”) What’s more, the answers to these questions change over time as new circumstances arise. This only further complicates an already complicated conundrum. If right about now you’re wishing that someone has come up with a nifty calculator in the same vein as those mortgage-rate number cruncher things, you’re down to two wishes. There is such a thing, and the best part is- it’s free. As a bonus, you’ll find out your carb and fat requirements as well. Which brings up another point. Vegans tend to get too many carbs and too much fat to meet their optimal fuel requirements. This is where IIFYM coaches can step in and guide you through the process. Zeroing in on the BasicsIronically, when viewing things from a sheer macronutrient perspective, the vegan diet plan closely resembles the stats on the Standard American Diet program, (you know, pizza, burgers, nuggets, lattes, etc.), which accounts for far too much carb and fat intake and not nearly enough protein. The quality of food may be on the opposite ends of the spectrum, but when comparing apples to apples, or in this case macronutrient to macronutrient, they are essentially the same. So organic, non-GMO, animal cruelty-free, high-fiber, additive-free, chemical-free, all-natural, local, homegrown, leafy-green, fresh, high in micronutrients like vitamins and minerals, etc… these are all concepts which point to the utmost standards in the human consumption of food and which are typically valued by followers of the vegan diet lifestyle. Which is a good thing…No, it’s a great thing. However, all of these considerations more often than not, overlook the most fundamental consideration which our bodies require. They miss the mark in determining the correct amount of macronutrients (which refers to the basic nutrients: proteins, fats, and carbs) required for an individual person. Each person needs a particular amount of these macronutrients in order to function properly. Vroom-VroomConsider this: a standard gas-powered vehicle needs fuel to drive. While there are several different levels of quality of gasoline to choose from at the fill-up station, there is no getting around it, the device needs fuel. And, it also needs oil. And water. It may not need as much oil or water as it does, compared to fuel, but it just won’t function without all three being available. Further, let’s say the fuel, oil and water are provided, just in the wrong amounts. Well, it may certainly roll on down the road, but it isn’t functioning properly and certainly not optimally. The damage is likely being done to the vehicle. Same with us. We need all three macros in certain amounts. Vegans Diet Plan and IIFYMThe vegan diet plan and If It Fits Your Macros [IIFYM] not only complement each other, it is actually critical for vegans to work IIF YM into their routine if they are looking to achieve peak performance. “Am I going to have to track stuff?”, you ask. Well, yes. There is some effort involved. You’ll have to pay attention and be aware. But for vegans, this should really be a non-issue. As a rule, vegans tend to have the admirable quality of going through life with their eyes open. Here are some points to consider:-Each person has a specific target of macronutrients (protein, carbs, and fats) to meet in order to achieve optimal health. [1]
Combining the vegan lifestyle together with the IIFYM tracking method serves as a convenient solution for vegans to meet the challenge of fulfilling their daily macronutrient needs. Are you ready to get started? Click here to use the IIFYM calculator and to find out your individual macronutrient requirements. Bonus TracksEnjoy the following recipes that were developed for vegans who are looking to increase their protein consumption on a regular basis. The Real Deal Hummus12 servings
For garnish:
How to Instructions:1. Gather together all of the ingredients (mise en place). 2. In a high-powered blender (like a Vita-Mix or Blend-Tec), or a food processor, combine all the ingredients in the order listed, except for the garnish ingredients. 3. Pulse three to five times to combine initially. 4. Then blend at the lowest setting for about thirty seconds. 5. Gradually bring the speed up to the highest setting and blend for about thirty seconds. 6. Add some extra water, a little at a time to improve consistency. 7. If it happens to get too runny, it could be thickened with a small amount of glucomannan or tapioca starch. Just be careful not to overdo it or it will get slimy. 8. Serve in an interesting dish for a house party appetizer or it could be separated into individual servings to store in the fridge or freezer for grab and go meals. 9. Garnish with the crumbled almond feta cheese, the chopped sun-dried tomatoes and the kalamata olives on top. 10.Finish by artfully placing thick lemon zest strips on top of the olives and by sprinkling with crushed red pepper flakes, if you enjoy a little heat. 11. Add any vegetable of your choice 12. Enjoy. Note: This hummus will stay fresh in the fridge for at least a week. In the freezer, it would last at least two months. Estimated Stats: Estimated Cost: Savory Meatless Protein Bites12 servings (Ingredients)Dried Flavor Blend:
Meal Flavor Blend:
Moist Flavor Blend:
Other:
How to Instructions1. Gather all Ingredients (mise en place). 2. Set the oven to 450. 3. Pulse the Dried Flavor Blend ingredients in a food processor two to three times until coarse (not to a fine powder). 4. In a large mixing bowl toss together Meal Flavor Blend and the coarsely chopped Dried Flavor Blend ingredients until well combined. 5. Mix the Moist Flavor Blend ingredients in a food processor one to two times until coarsely chopped. 6. Fold the Moist Flavor Blend ingredients into the dry ingredients until well combined. 7. Add reserved mushroom liquid a little at a time and add water if necessary to achieve a cookie dough consistency. 8. Using a cookie scoop or a tablespoon, scoop out a one-ounce portion (which is around two tablespoons) and roll into a ball. 9. Arrange the protein bites on a cookie sheet that has been set on a wire rack. Make sure the bites do not touch. 10. Spritz the protein bites with avocado oil. 11. Bake for 10 minutes. 12. Remove the cookie sheet from the oven and flip the protein bites over to the opposite side. 13. Spritz with avocado oil and return to the oven for an additional 10 minutes. Recipe stats: 18.4g Carbs Estimated cost per serving: $1.39 Notes: To freeze, place the cookie sheet in the freezer, leaving the pieces arranged. Once they are frozen solid, toss in a plastic freezer bag or vacuum seal and return to freezer. These bites should last in the refrigerator for at least a week and in the freezer for at least two months. Originally posted 2019-01-29 02:49:48. via Tumblr Vegans Diet – Here’s How To Include More Protein In Your Diet Plan Winding Your Way To The TruthHas anyone ever told you that you need to get more sleep? Well, they’re onto something. In order to wake up feeling refreshed as well as allowing your broken-down muscle fibers to rebuild and get stronger, you need a minimum of seven (7) hours of sleep each and every night. And no, you can’t “go to bed early” one night to “make up for lost sleep.” It doesn’t work that way. But, taking things one step further – there is a direct correlation between sleep and weight loss. Not Achieving Your Weight Loss Goals?Your diet obviously plays a huge roll in weight loss. For that reason, IIFYM.com has a bunch of IIFYM programs available for you to take advantage of. Additionally, IIFYM.com has calculators to help you better understand your energy requirements, BMR, BMI, and how to split up your macros. But, know that several factors go into how successful you are. When it comes to sleep and weight loss, there’s a lot you need to understand and implement. Research has found that individuals who aren’t getting proper rest tend to consume more sugar on a daily basis. Also, it shouldn’t come as a surprise, but if you aren’t getting enough sleep at night, you’ll probably be looking for a cup of coffee at some point to boost your energy levels. What do most people put in their coffee? A lot of sugar and creamers and those calories add up quickly if you aren’t tracking them. Hormone ImbalancesWhen it comes to sleep and weight loss, not getting enough shut-eye can throw off your hunger hormones. Hunger hormones? What the heck are those? Your body has two hunger hormones – leptin and ghrelin. These hormones have the ability to initiate the feeling of hunger as well as turning it off. Leptin is made by fat cells and its main job is to decrease your appetite. On the opposite side of the spectrum is ghrelin. The main job of ghrelin is to increase your appetite. As you can tell, these hormones (leptin and ghrelin) work to balance each other out. When you aren’t getting enough sleep, your body isn’t getting enough leptin to tell you that you are full. This causes the sensation of hunger due to there being an increased amount of ghrelin, even when your body isn’t looking for fuel and food. When you are sleep deprived, you will feel as if you’re constantly starving and will have you raiding the pantry and refrigerator for food. You can obviously see what this would lead to – overeating and could send your total caloric intake for the day through the roof. Cortisol Affects Sleep and Weight LossCortisol is a stress-related hormone. When the body becomes stressed, cortisol levels increase which produces energy. For instance, in the morning when we wake up, cortisol levels are elevated and give us the energy to move forward with our day and be productive. However, when the body is stressed and we don’t have a way to decrease the levels of cortisol in the body (like through relaxation or mediation), it doesn’t allow for proper sleep and weight loss. As our day progresses, cortisol production should be slowing down and reduce our energy levels (which is ideal to allow you to sleep soundly at night). Therefore, it’s imperative that you understand how to properly deal with stressors and stressful situations in your life to allow your mind and body to relax when it’s time to settle down and go to bed. Your Workouts WILL SufferIf you are not properly rested, it’s going to be extremely difficult to perform at a high level to help you achieve your health and fitness goals. Not only will your appetite be thrown off, but you won’t have enough energy to get after it in the gym. On top of that, if you aren’t getting enough sleep, your muscles aren’t going to be able to recover properly which can stall your progress. Achieving quality sleep and weight loss results will only happen when you focus on your rest and nutrition. If you feel as if your meals are stagnant and boring, consider trying some of the delicious IIFYM recipes found on the website. Implement these into your diet to keep things fresh and healthy. How to Achieve Quality Sleep and Weight LossThere are a few methods you can implement in order to improve the chances of getting a good night’s sleep. 1. Create complete darkness To help promote sleep and weight loss, you’re going to want your bedroom to be completely dark. This means, zero amount of light penetrating the room from outside. If this is something plaguing your sleep, look to invest in thicker shades or “black-out” shades that properly fit your window to seal off any light from making its way into your bedroom. 2. Block out noise Depending on where you live (heavy-traffic city or apartment with noisy neighbors), you might need to consider either a comfortable pair of earplugs or a sound machine. Sounds of traffic, people talking, banging, construction, etc. can stimulate your senses and keep you wide awake at night. Earplugs will drown out the noise and a sound machine can help create an ambiance or white-noise that can filter out surrounding noise to help improve your sleep and weight loss progression. 3. Decrease the temperature in your bedroom By decreasing your body temperature, you have the ability to improve your quality of sleep. This can be done several different ways. You can remove or change articles of clothing, turn on a fan, open a window, or turn down the temperature in the room/house. This helps your body relax and can help not only get to sleep but stay asleep. 4. Turn off your devices We all live on our smartphones and tablets, but at night you need to pull yourself away to help improve your sleep and weight loss progress. It might be hard to do, but I ensure you, there’s nothing exciting or life-changing going on at 3 am on social media that you need to stay up and be glued to your devices. Turn them off, put them on silent, or store them in a separate room so you aren’t tempted to check them or be woken up by notifications. via Blogger Weight Loss, Cortisol, Hormones & Sleep – How Does It All Fit? Winding Your Way To The TruthHas anyone ever told you that you need to get more sleep? Well, they’re onto something. In order to wake up feeling refreshed as well as allowing your broken-down muscle fibers to rebuild and get stronger, you need a minimum of seven (7) hours of sleep each and every night. And no, you can’t “go to bed early” one night to “make up for lost sleep.” It doesn’t work that way. But, taking things one step further – there is a direct correlation between sleep and weight loss. Not Achieving Your Weight Loss Goals?Your diet obviously plays a huge roll in weight loss. For that reason, IIFYM.com has a bunch of IIFYM programs available for you to take advantage of. Additionally, IIFYM.com has calculators to help you better understand your energy requirements, BMR, BMI, and how to split up your macros. But, know that several factors go into how successful you are. When it comes to sleep and weight loss, there’s a lot you need to understand and implement. Research has found that individuals who aren’t getting proper rest tend to consume more sugar on a daily basis. Also, it shouldn’t come as a surprise, but if you aren’t getting enough sleep at night, you’ll probably be looking for a cup of coffee at some point to boost your energy levels. What do most people put in their coffee? A lot of sugar and creamers and those calories add up quickly if you aren’t tracking them. Hormone ImbalancesWhen it comes to sleep and weight loss, not getting enough shut-eye can throw off your hunger hormones. Hunger hormones? What the heck are those? Your body has two hunger hormones – leptin and ghrelin. These hormones have the ability to initiate the feeling of hunger as well as turning it off. Leptin is made by fat cells and its main job is to decrease your appetite. On the opposite side of the spectrum is ghrelin. The main job of ghrelin is to increase your appetite. As you can tell, these hormones (leptin and ghrelin) work to balance each other out. When you aren’t getting enough sleep, your body isn’t getting enough leptin to tell you that you are full. This causes the sensation of hunger due to there being an increased amount of ghrelin, even when your body isn’t looking for fuel and food. When you are sleep deprived, you will feel as if you’re constantly starving and will have you raiding the pantry and refrigerator for food. You can obviously see what this would lead to – overeating and could send your total caloric intake for the day through the roof. Cortisol Affects Sleep and Weight LossCortisol is a stress-related hormone. When the body becomes stressed, cortisol levels increase which produces energy. For instance, in the morning when we wake up, cortisol levels are elevated and give us the energy to move forward with our day and be productive. However, when the body is stressed and we don’t have a way to decrease the levels of cortisol in the body (like through relaxation or mediation), it doesn’t allow for proper sleep and weight loss. As our day progresses, cortisol production should be slowing down and reduce our energy levels (which is ideal to allow you to sleep soundly at night). Therefore, it’s imperative that you understand how to properly deal with stressors and stressful situations in your life to allow your mind and body to relax when it’s time to settle down and go to bed. Your Workouts WILL SufferIf you are not properly rested, it’s going to be extremely difficult to perform at a high level to help you achieve your health and fitness goals. Not only will your appetite be thrown off, but you won’t have enough energy to get after it in the gym. On top of that, if you aren’t getting enough sleep, your muscles aren’t going to be able to recover properly which can stall your progress. Achieving quality sleep and weight loss results will only happen when you focus on your rest and nutrition. If you feel as if your meals are stagnant and boring, consider trying some of the delicious IIFYM recipes found on the website. Implement these into your diet to keep things fresh and healthy. How to Achieve Quality Sleep and Weight LossThere are a few methods you can implement in order to improve the chances of getting a good night’s sleep. 1. Create complete darkness To help promote sleep and weight loss, you’re going to want your bedroom to be completely dark. This means, zero amount of light penetrating the room from outside. If this is something plaguing your sleep, look to invest in thicker shades or “black-out” shades that properly fit your window to seal off any light from making its way into your bedroom. 2. Block out noise Depending on where you live (heavy-traffic city or apartment with noisy neighbors), you might need to consider either a comfortable pair of earplugs or a sound machine. Sounds of traffic, people talking, banging, construction, etc. can stimulate your senses and keep you wide awake at night. Earplugs will drown out the noise and a sound machine can help create an ambiance or white-noise that can filter out surrounding noise to help improve your sleep and weight loss progression. 3. Decrease the temperature in your bedroom By decreasing your body temperature, you have the ability to improve your quality of sleep. This can be done several different ways. You can remove or change articles of clothing, turn on a fan, open a window, or turn down the temperature in the room/house. This helps your body relax and can help not only get to sleep but stay asleep. 4. Turn off your devices We all live on our smartphones and tablets, but at night you need to pull yourself away to help improve your sleep and weight loss progress. It might be hard to do, but I ensure you, there’s nothing exciting or life-changing going on at 3 am on social media that you need to stay up and be glued to your devices. Turn them off, put them on silent, or store them in a separate room so you aren’t tempted to check them or be woken up by notifications. via Tumblr Weight Loss, Cortisol, Hormones & Sleep – How Does It All Fit? |
ABOUT USWith so much hype and confusion created around dieting, I wanted to launch a website that promoted a nutrition plan that is not only easy to comprehend, but easy to implement at well. Archives
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