Being vegan helps in a lot of ways –gives you a healthy body, disease protection, and an overall healthy lifestyle. Vegans choose to eat plant-based products and eliminate animal-based products, dairy products like milk, honey, meat, fish, eggs from their diet. The reason can be to stay healthy, religious beliefs or Ethical values. A vegan diet is nutritionally balanced and is highly beneficial for the healthy lifestyle. Some of its advantages are –
A large number of population opt for this diet to do excessive weight loss. The reason behind this is there is less intake of fats which come from animal-based products and high intake of fiber. Vegan Diet includes consumption of healthy food products like fruits, vegetables, nut and other plant-based products which maintain nutritional balance in your body.
Reduces Diabetes and Hypertension
People following Vegan Diet are often able to reduce their blood pressure and sugar level than compared to Non – vegans. Intake of plant-based products helps in reducing the need of insulin for the diabetic patients. As mentioned in various researchs, meat and fish eaters tend to have high blood pressure which is eliminated in the vegan diet.
Avoids Heart and Kidney Diseases
Vegan Diet helps reducing cholesterol in your body. Healthy food intake avoids risky heart diseases and helps in proper functioning of the heart. Plant proteins reduce the risk of the poor kidney function than meat proteins.
Helps to Maintain Healthy Bones
The diet is rich in potassium, magnesium and vitamin K which contributes to the bone health significantly. Calcium Fortified plant milk and yogurts can help in achieving recommended calcium dietary intake which keeps the bones healthy and prevents various bone and dental diseases.
Overall healthy lifestyle
It keeps your mind and body relaxed and stress-free. Prevents you from common body ailments like a frequent headache, body pain etc. Eating healthy food like fruits, vegetables and less intake of fats makes you feel active and energized whole day. It makes you feel good and confident about your body.
Although Vegan Diet has proved to be beneficial to many it has some nutritional shortfalls as well. Vegans often tend to have various nutrient deficiencies like –
Vitamin B12: Deficiency of Vitamin B12 occurs due to the elimination of dairy products and meat from the diet, for vegans, it can be prevented by taking B12 supplements or B12 fortified foods.
Calcium: Vegan should eat more tofu, tahini, and green leafy vegetables to intake the required amount of calcium in the body.
Iron: Iron is essential to transport oxygen to the blood cells. Eat dried beans and use a cast-iron skillet to prepare the meal to have an iron-rich diet.
Omega 3 Fatty Acids: It is important for cardiovascular health, eyes and brain function. Eating walnuts, soy products, and flaxseed can prevent the deficiency.
Although, It is hard to be a vegan in India as Indians love to eat dairy and poultry products.The most indulgent foods in India consists of milk, cheese, fish, eggs, and meat. But when it comes to healthy living, veganism is one of the best options you can opt for and every non-vegan food in your diet can be replaced by a vegan food.
-prepared by Pragya Mittal of NewsGram | Twitter @PragyaMittal05
NOvember 1,2017: Veganism as a concept comes from a sense of responsibility towards animals and animal products and towards the need for a healthier lifestyle. In a world where people are looking to turn to healthier foods and lifestyles, veganism could just be the need of the hour.
While many have considered turning vegan at some point, the most predominant reason people do not go through with it is the struggle to maintain a vegan diet. However, being conscious and keeping these few things in mind can help achieve success in your effort to become a vegan:
1. Don’t forget to include protein in your diet: Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrient. While plant-based foods can provide you the required amount, remember to include adequate amounts in your daily diet.
For example: almonds are a source of 15 nutrients, including essential ones such as protein. In fact, these nuts are a richer source of protein when compared with other nuts. Hence, snacking smart with almonds is a great way to start leading a healthy lifestyle.
2. Don’t limit your food choices, find alternatives: You may assume becoming vegan would mean fewer food options. This, however, is a myth. There are alternatives for almost everything. For instance, milk can be replaced with soya or almond milk. Eggs and cottage cheese (paneer) can be swapped with tofu, and meats can be replaced with soya chunks or nuggets. While it does take a little getting used to, but once you do, you may not even miss what you have left behind.
3. Reduce dependency on processed snacks: It is easy to fall prey to the processed food available off the shelves, when hungry, in between your meals. However, processed food is usually high in sodium or sugars which make them unhealthy.
Hence, reduce the intake of processed foods by carrying your snack with you. Vegan foods like sunflower/flax seeds and almonds are fuss free, convenient snacks that can be eaten anywhere and at any time of the day. Whether at home, work or on the go, snacking of these alternatives instead of unwholesome snacks, can make a healthy difference to your life.
4. Drinking water is not passe: While veganism does increase your consumption of fruits, including those with a high water content, you must still strive to consume at least two litres of water every day. If you get bored or tired of drinking plain water, you can mix it up by adding slices of citrus fruits like lemon, sweet lime and/or orange or add mashed fruits like strawberries, cranberries, or even just fresh mint leaves with slices of cucumber.
5. Start small and stay positive: Going vegan suddenly can be a big adjustment for your body and may end up making you uncomfortable. Try starting your transition by being a part-time vegan — keep one meal/snack time in a day in which you will consume moderate servings of non-vegan food items that you have been used to like chicken, fish or eggs.
Gradually decrease your cheat days from once a day to once a week and so on till your body has transitioned successfully into the vegan diet. Eating fresh, healthy food and exercising regularly can help bring positivity and stay calm.
This World Vegan Day, let us celebrate the compassion that vegans feel towards animals and their own bodies and let us also make a conscious effort to make our lives healthier and fulfilled.(IANS)
(Madhuri Ruia is a nutritionist. The views expressed are personal. She can be contacted at firstname.lastname@example.org <mailto:email@example.com>)
New Delhi, November 1, 2017 : Who doesn’t crave coffee first thing in the morning? After all, you need something to wake up your mind and body and recharge you for the long day ahead. But what if we told you, your everyday coffee can be creamier, tastier and healthier? That your coffee cuppa in the morning can replace your usually bland breakfast options and still provide you with all necessary ingredients and keep you energized for longer? That it can prove as a healthy beverage to make your mornings better and even help you lose weight?
So many benefits in one coffee-drink? You must be thinking we are kidding. But here’s the catch; we are not!
Bulletproof coffee is your ‘hack’ to regular coffee; it is healthier than everyday breakfast, and even has more nutrient benefits.
What Is Bulletproof Coffee?
While it may look like one, the bulletproof coffee isn’t like a creamy, everyday latte.
It is a high-performance beverage packed with nutrients of black coffee and more, that takes care of the body’s antioxidants’ needs, cognitive functions and provides long lasting energy.
Ketoproof coffee is essentially the same as bulletproof coffee : it makes use of butter and MCT oil. However, bulletproof coffee is a refined version of ketoproof coffee, the recipe for which is credited to credited to Dave Asprey, owner of Bulletproof executive, who combines various trademark products like Brain Octane Oil and Bulletproof Diet to make the experience healthier and better for a individual;
The procedure to make this beverage is similar to that of other coffees. However, what sets it apart are the different ingredients that are exclusive to this beverage, which include butter and oils.
Not only does it taste good, bulletproof coffee is a full package, combined with essential nutrients like bioflavonoid which make the brain sharper, antioxidants which reduce risk of degenerative diseases, vitamins, potassium and manganese, among other things.
Why Add Grass –fed Butter To Coffee?
Grass-fed butter is rich in fat-soluble vitamins A, D, E and K, omega 3 fatty acids, and antioxidants. It provides an individual with the good fats that a body requires for hormone and brain health. Coffee is rich in antioxidants called catechins, which are reduced in quantity by the addition of milk. By eliminating milk and adding grass-fed butter in its place, an individual can avail 3.4 times more antioxidants
Grass-fed butter creates tiny suspended droplets of fats in the coffee called micelles which make fats more digestible. This makes for easier absorption, digestion and utilization of healthy fats in the body.
Why Choose Bulletproof Coffee Over Breakfast?
Breakfast is the most important meal of the day as your body finally receives some nutrients after a fast of 7-8 hours. Additionally, all that energy is required to not only wake the body and help it function effectively till the next meal, but to wake up and recharge your mind and uplift your mood.
Have you been having cereals, fruits, toast or oatmeal in your breakfast? Consuming a carb-heavy breakfast immediately elevates the body’s blood sugar levels, giving it a burst of energy. However, this energy is often short lived and after a few hours, the body begins to feel tired and hungry. These factors together lead to a bad mood and inability to focus.
Bulletproof coffee is known to provide long lasting energy to the body, is low in calories and rich in healthy fats that have more benefits than other products normally consumed during breakfast.
The benefits of bulletproof coffee are believed to be far reaching and more effective, which is why it is believed that you should choose bulletproof coffee over breakfast.
Benefits of Bulletproof Coffee
Bulletproof coffee has high quantities of fats but the idea is to utilize these fats as an energy source for the day. Consuming it instead of breakfast keeps an individual full and helps diminish cravings. Bulletproof coffee also helps avoid overeating, or consuming unhealthy food.
When combined with bulletproof diet, the bulletproof coffee can be useful in weight loss.
Helps Fight Against Diseases
Bulletproof coffee is really just that, coffee. Like black coffee, it helps prevent several diseases like Parkinson’s, Alzheimer’s and diabetes. It also helps fight depression, protect liver and lower risk of cardiac arrests.
Helps Boost Energy
Overconsumption of caffeine can make individuals jittery, cause anxiety or insomnia. The saturated fat in grass-fed butter slows down absorption process of caffeine, which gives long lasting energy and instead of sudden spike.
Calorie count in the beverage is also very low. Additionally, the fat in bulletproof coffee is healthy fat which aids in healthy and efficient functioning of the body.
Provides Healthy Fats To The Body
Bulletproof coffee is rich in omega-3 fatty acids and omega-6 fatty acids as they contain grass-fed butter and the different types of oils.
Omega 3 fatty acids relieve symptoms of asthma, ADHD, and also helps fight depression. They are of particular importance to pregnant and nursing women to help with development of the child’s brain and eyes.
Omega 6 fatty acids also aid in preventing cardiovascular diseases and diabetes.
Helps Keep Brain Healthy
Since the beverage is essentially just coffee mixed with butter, it has all the benefits that promote good mental health; like it helps fight age related cognitive illnesses like dementia, Alzheimer’s, etc.
When consumed in controlled quantities, it can also help reduce anxiety, and elevate mood.
The bulletproof coffee recipe is credited to Dave Asprey.
Dave, the founder of the Bulletproof Diet, lost one hundred and fifty pounds before he introduced the bulletproof coffee recipe to the world.
Here is how to make Bulletproof Coffee,
Bulletproof coffee combines together black coffee with unsalted grass-fed butter and medium-chain triglycerides (MCT) oil which is called Brain Octane Oil by Asprey. The MCT oil is rich in antiviral, anti-inflammatory and antibacterial qualities and is extremely healthy.
Combine the three ingredients in a blender until a smooth flowy consistency is achieved. The coffee should resemble the consistency of a latte.
If not completely blended together, the ingredients can give an unpleasant consistency.
Bulletproof Coffee Recipe
You can further experiment with your bulletproof coffee with the following variations,
Pumpkin Spice Bulletproof
In addition to the ingredients of a bulletproof coffee, combine unsweetened coconut milk, organic pumpkin puree, cinnamon and nutmeg to taste and a pinch of salt.
Combine all ingredients together and blend.
Ensure that you remove any solid particles from the coconut milk before blending.
Gingerbread Bulletproof Coffee
Sprinkle the cinnamon spice over coffee grounds before you brew and blend them.
In addition to the ingredients of a bulletproof coffee, add 1 tsp gingerbread spice per 2 tbsp of coffee grounds.
Combine all ingredients together in a blender and mix.
According to a recent study published in the journal Neuropsychologia, researchers haverevealed that people who went through more frequent daydreaming scored higher level of intellectual and creative skills.
They showed efficient and productive brain systems as measured in the MRI machine as a part of the study.
Daydreaming could be an indication of higher efficiency and capability of the brain to think, and this would be useful to boost your brain and do wonders when performing tasks.
The following are the foods to be included in your healthy diet to maintain and boost your brain. These will help you increase the capability of your extra efficient brain even while you daydream.
1. Vitamin C and B
Vitamin C help to treat mental agility while Vitamin B help to protect against age-related brain illness. Load up your diet with these healthy food to boost your brain: blackcurrants, citrus fruits, fish, green leafy vegetables, mushrooms, peanuts, sesame seeds and eggs.
2. Nuts and Seeds
A pocketful of nuts and seeds will help in increasing your brainpower productively and boost your brain with required nutrients. Seeds are rich in zinc that help in sharpening the memory. Pumpkin seeds and Walnuts are an enriched source of omega-3 beneficial for your brain system.
Blueberries help in combatting against the short term memory loss. Berries like strawberries should be consumed with your regular diet to help you fight age-related memory decline. Strawberries also help in treating diabetes.
Tomatoes are a good source of lycopene that stimulate act against brain cells degeneration and help in the reproduction of new brain cells that will boost your brain.
Regarded as the energy resourcer, wholegrains help to maintain your focus and concentration in a better way. It boost the brain by releasing sugar in the body assisting in effective functioning of the brain.
-Prepared by Bhavana Rathi of NewsGram. Twitter @tweet_bhavana