SUMMARY

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

A lot of people treat diet choices as all-or-nothing.

Do you eat refined sugar or cut it out completely? Are you low-carb or carb-loading? Are you a vegan or a meat-eater?

But, often, there are middle-grounds between these extremes that can work really well for some people. The best example is the “flexitarian” diet, which is like a “semi-vegetarian” diet that embraces the middle-ground and eschews the all-or-nothing attitude.

But is it really worth switching to a flexitarian diet? Does it accomplish much for the environment? Will it make you healthier or help you lose weight?

If you’re worrying that the only way to improve your diet’s impact on your body or the environment is to make a more drastic change to what you eat, these seven benefits of a flexitarian diet should set your mind at ease.

What is the Flexitarian Diet?

Before getting into the specific benefits of a flexitarian diet, it’s important to be clear on what it actually is.

The flexitarian diet was devised by a dietitian called Dawn Jackson Blatner, and the name is a combination of the words “flexible vegetarian.” This tells you the key fact about the diet: it’s similar to being a vegetarian but much less strict. You limit your consumption of meat but not entirely.

There are really no hard rules to follow or anything like that; it’s a more general approach that keeps some key principles in mind.

1. Mainly eat fruits, vegetables, whole grains and legumes.
2. Get most of your protein from plants rather than animals.
3. Eat meat from time to time.
4. Stick to the most natural form of foods, avoiding overly processed foods.
5. Try to keep any added sugar to a minimum.

This is really the core of the diet, but what it boils down to is that you’re essentially a vegetarian but you eat meat when it takes your fancy. In theory, this should offer many of the benefits of a vegetarian diet while being much easier to stick to in the long-term.

The Benefits of a Flexitarian Diet

Since flexitarian diets are relatively new, there isn’t too much evidence addressing it specifically, but it is expected to offer many of the same benefits as a vegetarian diet. A review published in early 2017 looked at the evidence on flexitarian diets specifically and results from this will be referenced where relevant.

1 – Reduced Risk of Type 2 Diabetes

Research has found that vegetarian diets are better for reducing the risk of type 2 diabetes than “diabetes-friendly” diets. This is expected to carry over to flexitarian diets to some extent, and indeed the review article mentioned above confirmed that there is a reduction in the risk for type 2 diabetes for flexitarians.

Since the classification of “flexitarian” is relatively new, there hasn’t been too much research on it specifically, but the results so far are strongly suggestive of a benefit.

2 – Better for the Environment

Livestock is a huge source of greenhouse gas emissions, and going vegetarian or vegan is one of the best things you can do to reduce your carbon footprint. While this would undoubtedly be better, switching to a flexitarian diet still provides some of the same benefits to the environment, depending on how much you reduce your meat consumption.

When you do eat meat, avoiding beef and lamb is a particularly good idea because farming these animals contributes the most to greenhouse gas emissions.

3 – More Affordable

Although there is a lot of variation in how much people spend on food shopping, flexitarian diets don’t rely on special, hard-to-find ingredients or anything more expensive than what you’ll ordinarily buy. If you currently eat meat, it’s likely that you’ll actually save a bit of money by switching to a flexitarian diet, because you’ll be replacing the most expensive part of most meals with something more affordable.

Research has backed this assumption up, too, with vegetarians saving up to $750 per year on food. Of course, as a flexitarian, your savings won’t be quite this big but you will still save money.

4 – Benefits for Weight Loss

Losing weight can be very challenging to achieve, and this difficulty has spawned a whole industry of fad diets and “one simple trick” type claims to help you get the body you want.

A flexitarian diet is the ideal solution in a lot of ways, though. The basic reason for this is that plant-based foods tend to be lower in calories, so incorporating more into your diet helps you feel full but still keeps your calorie-count low.

Studies have confirmed this too, although the focus is ordinarily on vegetarians and vegans. For example, one review of existing research found that people who cut out meat lost 4.5 pounds/2 kg more than people who didn’t, over an 18 week period. Another review found that people with plant-based diets weigh about 15 percent less than meat-eaters on average.

The review article on flexitarian diets mentioned earlier also covers weight loss, and finds suggestive evidence of benefits for weight loss. As expected, vegetarian and vegan diets were associated with lower weights and more weight loss, but flexitarian diets were better than ordinary omnivorous diets.

5 – Potentially Reduces Risk of Heart Disease

As with many of the entries on this list, there isn’t much evidence on the benefits of a flexitarian diet for your heart, but there is a lot more research on vegetarian diets. The studies looking at vegetarians tend to find a reduced risk of heart disease.

For instance, one study followed 45,000 adults for 11 years, and found that vegetarians had almost a third lower risk of heart disease than non-vegetarians. Other studies have shown that vegetarians have lower blood pressure than meat-eaters, too. Again, the results addressing vegetarians don’t completely carry over to flexitarians, but the same benefits would be expected to a lesser degree.

One study presented at a conference addressed flexitarian diets specifically, finding that people whose diet was at least 70 percent plant-based reduced their risk of dying from heart disease by 20 percent, compared to people who ate less plant-based foods. This would need to be published properly before scientists can really evaluate the findings, though.

The review article on flexitarian diets does mention improvements in blood pressure for people following a flexitarian diet, but this is based on one study and doesn’t necessarily mean that heart disease risk will be lower too.

6 – It’s Nutrient Dense

One of the biggest benefits of a flexitarian diet is that you’ll consume more nutrient-dense foods if you follow one. Nutrient-dense foods are ones that pack in a lot of nutrients for a relatively small amount of calories. In short, these are foods that give you a lot of what your body needs but don’t contribute much at all to weight gain.

Research has confirmed that vegetarian diets contain more nutrient-dense food than non-vegetarian diets. Again, this isn’t specifically addressing flexitarian diets, but it stands to reason that incorporating more plant-based food into your diet will lead to you consuming more nutrient-dense food too.

Of course, the more plant-based food you incorporate; the more nutrient-dense food you’ll consume too. There are specific foods you can choose if you want the most nutrient-dense options possible.

7 – It’s Easier to Follow than Vegetarian or Vegan Diets

The best thing about flexitarian diets, and really their defining characteristic, is that it’s a lot easier to stick to a flexitarian diet than a vegetarian or vegan one. The beauty of the flexitarian diet is that you can make it work for you rather than sticking to a bunch of hard-and-fast rules.

You might be happy eating plant-based meals at home, for instance, but really miss meat when you’re out at a restaurant. The benefit of being a flexitarian is that you can eat meat in those situations without “breaking” your diet. If your meat-eating friend is visiting, you can cook him or her something with meat and enjoy it together.

There are so many situations when the flexibility takes the sting out of being strictly vegetarian or vegan.

Making A Flexitarian Diet Work for You

First Steps

If you’re interested in switching to a flexitarian diet, the most important thing to remember is that there are no rules that are set in stone. However, there are some general tips that can be helpful in getting you into a healthy flexitarian diet.

• Cut down your meat portion sizes. Although you’ll be eating less meat anyway, one good tip is to reduce the size of your meat portions for meals where you do have it. Try to make 25 percent of your plate meat or poultry, 25 percent whole grains and the remaining half as fruits and vegetables.
• Replace meat in your favorite recipes. Many dishes you usually cook with meat can be easily turned into a vegetarian alternative by swapping out the meat for beans, lentils, chickpeas or a meat alternative.
• Learn new vegetarian recipes. Trying out new recipes helps you keep your diet feeling fresh and exciting, and makes it less likely you’ll miss having meat in every meal. If you enjoy cooking, the experimentation is enjoyable in its own right, but even if you don’t, you’ll be happy with the results.

Flexitarian Diet: Foods to Avoid

Loading up your plate with plant-based proteins, vegetables, whole grains and healthy fats is what makes the flexitarian diet work, but the easiest thing to get to grips with is the sort of things you should really avoid, or at least only have very rarely. These include:

• Processed meat: Sausages, bacon, salami, ham, hot dogs
• Fast food: Burgers, fries, milkshakes, fried chicken, pizza
• Refined carbs: White bread, white rice, pasta, pastries, instant oatmeal
• Added sugar: Candy, donuts, cookies, soda, cakes

Animal Products You Should Eat

When you do eat animal products, prioritizing certain options helps you get the best results from your flexitarian diet. Of course, you can eat whatever you like (and this is one of the beautiful things about the diet) but if you want to get the most out of the diet and do as much as you can to protect the environment, it’s best to prioritize:

• Poultry
• Eggs
• Fish (wild caught)
• Dairy

From free range, pasture-raised or grass fed animals where possible. When you eat meat, choosing grass fed or pasture-raised animals is the best approach too, and pork is preferable to beef or lamb when it comes to environmental impact.

Conclusion

Flexitarian diets are easy-to-follow, nutritious, great for losing weight, better for the environment and better for you all-round. They may present a slight challenge if you’re busy and finding the time to cook fresh food every day isn’t easy, but there are many potential solutions, including meal delivery programs that cater to alternative diets. However you accomplish it, though, flexitarian diets are a great way to eat healthier, expand your culinary horizons and look after the planet.

The post 7 Benefits of a Flexitarian Diet appeared first on Fresh n' Lean.

SUMMARY

Thanks to a bold new partnership with Beyond Meat (BYND), #1 vegan prepared meal delivery service Fresh n’ Lean has expanded its menu. Doing the right thing for your body and your planet has never been more convenient.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Fresh n’ Lean’s New Meatless Offerings Are Supercharged for High Performance

People choose plant-based deliciousness for a wide variety of reasons.

There’s the busy parent looking to lose weight. There’s the elite athlete trying to gain that competitive edge. There’s the accidental vegan who’s trying #meatlessmondays and doin’ it for the ‘gram (we salute you!).

No matter your reason for eating plant-based food, we’ve created tasty meal options that your mouth will crave and your body will love.

We’re proud to announce that Fresh n’ Lean has teamed up with the innovative company that’s building “The Future of Protein®” — Beyond Meat.

Starting this summer, Fresh n’ Lean is adding Beyond Meat to its tasty A La Carte selections. For your convenience, you’ll have the opportunity to order Beyond Meat patties in bulk (4 patties/container), or you can order the special plant-based performance meal.

Fresh n’ Lean was founded on the idea that healthy eating is about more than just nutrition facts. You deserve to eat food that powers your body to reach its full potential. We feel strongly that your food should be fresh, tasty and appealing.

Our new Beyond Meat offerings are athlete-tested and athlete-approved. Why? We think that even if your typical day doesn’t require the physical demands of elite athletics, you deserve the best-available nutrition to keep your body firing on all cylinders.

Don’t Sacrifice Taste! Our New Plant-Based Meals are Made for Meat Lovers, Too

“Meatless” shouldn’t be a dirty word.

For over a decade, Fresh n’ Lean has been producing high-quality meals that are always made from scratch using gluten-free, dairy-free and always organic ingredients.

Healthiness is important, of course. But if your meal doesn’t appeal, we know you won’t be eating it. And you certainly won’t stick with it in the long run!

That’s the thinking at the center of our partnership with Beyond Meat.

Just like Fresh n’ Lean, Beyond takes a “flavor first” approach to food. It’s why their meat-free meals taste so delicious. Making smart choices doesn’t have to be about compromise. Beyond Meat offers a “savory solution” to the environmental strain associated with animal-based diets.

Making meat isn’t easy, cheap or particularly good for our planet. Beyond is committed to helping solve four growing issues attributed to livestock production: human health, climate change, constraints on natural resources and animal welfare.

Fresh n’ Lean is committed to embracing sustainable production to do our part in reducing greenhouse gas emission and other contributors to climate change.

Talk about a match made in eco-friendly heaven.

Partnership Between Fresh n’ Lean and Beyond Meat Offers a Unique Opportunity to Get Tasty Plant-Based Food Delivered Right to Your Door

Since 2009, Fresh n’ Lean’s chef-inspired dishes made with all-organic ingredients have helped thousands of consumers improve their health, lose weight and eat better.

Convenience is the key to making sustainable lifestyle changes. Fresh n’ Lean delivers hundreds of thousands of delicious, nutrient-dense, easy-to-eat meals weekly.

With Fresh n’ Lean, doing the right thing for your body has never been easier or more natural.

Thanks to the new partnership with Beyond Meat, you can enjoy clean-label, plant-based food that meets Fresh n’ Lean’s strict standards for taste, quality and sustainability. And there’s zero hassle or guesswork — delivery right to your door is free.

This is an unprecedented level of convenience that will help ensure access to food that’s good for you, for the planet and for our future.

What could taste better than doing the right thing?

The post The Future of Food: Fresh n’ Lean Teams Up With Beyond Meat to Offer Plant-Based Menu, Delivered to Your Door appeared first on Fresh n' Lean.

SUMMARY

A vegan diet boasts a long list of benefits, but there’s one key micronutrient you may be missing out on: B12. Here’s the lowdown on vegan B-12 sources, along with tips on how to make sure you’re getting enough.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Vitamin B12: It’s arguably one of the most important micronutrients on the face of the planet, involved in the metabolism of every single cell in your body.

The scary truth?

If we don’t actively stay on top of our B12 consumption, it turns out a deficiency is a very real threat (and the consequences can be pretty dire). This is especially the case if you’re doing your bit for the planet and consuming a plant-based diet, with studies showing that up to 92% of vegans may be deficient…

But fear not:

You don’t have to swap your chickpeas for chicken just yet. There’s still plenty of things you can do to stay on top of your vegan B12 and remain a healthy herbivore. Today we’re going to explore how to get B12 as a vegan, and some of the best natural sources.

Let’s take a look!

Vitamin B12: The Quick Facts

What is Vitamin B12?

Fun fact time:

• Vitamin B12 is one of eight B-vitamins.
• It’s water soluble and is structurally the largest vitamin we know of.
• We absorb B12 in the gut with the assistance of a protein called Intrinsic Factor.

Where Does B12 Come From?

The most common dietary sources of B12 consumed around the world are animal products such as meat, dairy, seafood, and eggs. But B12 isn’t necessarily produced by the animals per se… Many people don’t realize that B12 is actually synthesized by certain bacteria and archaea.

We humans actually produce our own B12 from bacteria in the colon, but in a cruel twist of fate, it’s too far down in thfre digestive tract for us to absorb any!

How Much B12 Do We Actually Need?

It’s a super common question – how much vitamin B12 per day do we actually need? The current recommendations from the National Institute of Health are as follows:

The values above are based in the USDA daily guidelines. However, in 2015, the European Food Safety Authority established a new ‘adequate intake’ of 4μg (microgram) per day for the general population.

If you’re concerned that your B12 levels may be less than ideal, there are various ways to measure B12 levels for vegans. We could go down a rabbit hole with B12 testing, but instead, the guys at Vegan Health put together a great summary:

“It is prudent for people to routinely have their homocysteine levels tested every 5 years after age 45. But unless you suspect a B12 absorption or metabolic problem, there is no reason to get MMA (Methylmalonic Acid) or B12 levels tested if you follow the recommendations (hitting the daily intakes above).”

In short – make sure you’re getting enough B12 through your diet or supplements, and be sure to go to a doctor and get tested if you suspect you may be running low.

What Does B12 Do? Why Do Vegans Need B12?

Vitamin B12 is involved with a long list of important chemical and metabolic processes in the body – red blood cell production, DNA synthesis, nervous system function, and energy metabolism just to name a few.

Maintaining adequate B12 levels also helps to prevent anemia (a lack of healthy red blood cells) and various neurological issues – both of which can have serious health implications.

As we touched on above, vegans need to pay particular attention to their B12 levels because the micronutrient is mainly found in animal foods.

Vegan B12 Deficiency and Symptoms:

If you follow a plant-based diet, it makes sense to be a little concerned about getting enough B12. After all, B12 is one of the most common vegan vitamin deficiencies. But it’s not just herbivores who should be mindful of their intake:

According to The National Institute of Health, older people, those with atrophic gastritis (thinning of the stomach lining), pernicious anemia, and other gut issues like Crohn’s and Celiac disease may also be at an increased risk.

Some of the key signs and symptoms of a B12 deficiency to look out for may include:

• Strange sensations, numbness, or tingling in the hands, legs, or feet
• Difficulty walking (staggering, balance problems)
• Anemia
• A swollen, inflamed tongue
• Difficulty thinking and reasoning (cognitive difficulties), or memory loss
• Weakness and fatigue

Source: Harvard Health

Vegan & Vegetarian Sources of Vitamin B12

So if you’re looking to maintain healthy B12 status when on a plant-based diet, what are your best options? Let’s take a look.

Keep in mind:

The percentage of DV listed is based on the European Food Safety Authority adequate intake’ of 4μg. Your actual values may need to be adjusted based on your age and various other factors.

Vegetarian B12 Sources

Typically it’s a fairly simple process to source vitamin B12 foods for vegetarians, as the diet allows for the consumption of some animal products.

This explains why a vegetarian B12 deficiency is less common than a vegan deficiency. That being said, it’s still important to make sure you’re covering your bases:

1. Shellfish

19.5mcg / 485% DV per 100g

Shellfish are some of the most dense natural sources of B12 on the planet, as well as being rich in other important micronutrients like omega-3s, zinc, and iron.

Although they’re not strictly plant-based, some vegetarians choose to consume them as they have no central nervous system (the shellfish, not the people).

2. Eggs

1.3mcg / 32.5% DV per 100g

As well as being a super source of B12, eggs are rich in protein and vitamin D. There is however some controversy over whether eggs should form a regular part of a healthy diet, with potential links to certain cancers and cardiovascular disease.

3. Whole Milk

0.4mcg / 10% DV per 100g

Along with B12, milk contains high concentrations of calcium, important for maintaining healthy bones. Many people are allergic or intolerant to lactose, the milk protein found in dairy, and may benefit more from goats milk or plant-based alternatives.

4. Swiss Cheese

3.3mcg / 82.5% DV per 100g

The B12 levels in cheese vary depending on the type – with higher concentrations found in Swiss Cheese and Gjetost, and lower values in Cheddar and Romano.

Reliable Vegan B12 Sources

In terms of fully vegan B12 sources, B12 fortified foods are widely regarded as being the most reliable.

Interestingly, a study in 2000 found that vitamin B12 from fortified foods was actually linked with a better B12 status than B12 intake from animal products.

Researchers hypothesized that the B12 in meat and dairy might actually be damaged during cooking, whereas the form used in fortified foods tends to be more stable with heat.

With that in mind, some of the best include:

1. Nutritional Yeast

48.7mcg / 1217.5% DV per 100g

Nutritional yeast is a vegan’s secret weapon, great for sprinkling over salads or crafting vegan cheese alternatives. One thing to note:

Although fortified yeast is a super dense B12 source, it may be wise to diversify your B12 sources (as opposed to just relying on this one). B12 is light sensitive, so if you get your nutritional yeast from clear plastic containers like those found in Wholefoods, the micronutrient may degrade and the actual values may be lower than usual.

2. Marmite + Yeast Spreads

0.5mcg / 12.5% DV per 100g

You either love or hate it. Regardless, it may be worth experimenting with marmite or other yeast spreads from time to time if you’re looking to keep your B12 levels in check. They don’t provide a whole load of bang for their buck, but every little helps!

3. Fortified Soy + Almond Milk

0.9mcg / 22.5% DV per 100g in fortified soy milk

Fortified milk substitutes are a super convenient way to keep on top of your B12 levels. Some of the best sources include:

• Hemp milk
• Almond milk
• Oat milk
• Soy milk

Whenever possible, go organic and double check the label to confirm it is actually fortified with B12!

4. Plant-Based Meats

Up to 100% DV in one Moving Mountains B12 Burger

Many plant-based meats are a great source of B12 – including the B12 Burger made by British brand Moving Mountains. Again, not all plant-based meat alternatives are fortified, so remember to check the nutrient labels!

5. Fortified Cereals

You can stay on top of your B12 from the get-go by adding fortified cereals to your breakfast meal prep. Some of the richest sources on supermarket shelves include:

• Kellogs All Bran – 24.0mcg / 600% DV per 100g
• Nature’s Path Optimum – 10.9mcg / 272.5% DV per 100g
• Kellogs Low Fat Granola – 10.0mcg / 250% DV per 100g

Natural Vegan B12 Sources

When it comes to vegan sources of vitamin B12, it’s widely agreed upon by medical and nutritional professionals that the most reliable are B12 fortified foods and supplements.

While there are some natural plant sources of B12 (and some with relatively high concentrations), unfortunately the evidence is not yet strong enough for you to rely on them solely.

So it’s important to take the following vitamin B12 vegan foods with a pinch of salt, and avoid relying on them as your sole source.

1. Tempeh

Up to 14.8mcg / 370% DV per 100g

Fermented foods are becoming increasingly popular because of the potential benefits when it comes to digestive health and the gut biome. On top of that, they may also be a source of vegan B12 – particularly tempeh, or fermented soy beans.

Interestingly, the soy beans themselves do not contain B12, but it’s actually generated during the fermenting process.

Lactobacillus bacteria is a bacteria commonly found fermented foods which has been shown to produce some B12, but there’s yet to be enough hard evidence to suggest it is a reliable source.

This is also the case with Kimchi – a Korean dish of fermented cabbage. One study calculated 0.18-0.24mcg of B12 per 100g, but this is not necessarily representative of all store-bought varieties.

2. Chlorella

80-100mcg / 2000-2500% per 100g

Algae like chlorella and spirulina are often brought up when it comes to natural sources of B12.

While there is some good evidence to suggest chlorella can contain some B12 precursors and may be a viable option, most of the evidence shows that spirulina is NOT a reliable source (and may even negatively impact B12 levels).

3. Nori Seaweed

11-42mcg / 275-1050% DV per 100g

Nori is a great source of iodine, another micronutrient that vegans and vegetarians sometimes need to be aware of.

When it comes to B12, evidence suggests that raw nori could be a viable source. Interestingly, when nori is cooked or dried, it seems the B12 levels deteriorate. Like spirulina, we start to see high amounts of ‘pseudo-vitamin B12’, which may actually negatively impact B12 levels.

4. Cremini Mushrooms

Up to 3-4% DV per 100g

There is some evidence to suggest that certain types of mushrooms may contain active B12. One such ‘shroom is the Cremini.

Some sources suggest that 100 grams of mushrooms can contain up to 26 micrograms of vitamin B12, but experts warn that they should not be relied upon as a primary source. The guys at World’s Healthiest Foods conclude:

“Vitamin B12 is not always detected in mushrooms, including crimini mushrooms. When vitamin B12 is detected in mushrooms, it is usually found on the outermost portions of the mushrooms, suggesting that bacteria on the mushroom surface may have produced the vitamin B12 rather than the mushrooms themselves.”

Is Organic Food a Source of Vegan B12?

Some proponents of a plant-based diet argue that organic, unwashed fresh produce is a natural source of B12. Is there any merit to this?

While bacteria in the soil can produce B12, and opting for organic food is in many ways better than non-organic, the evidence that we can get all the B12 we need from dirty vegetables isn’t all that convincing.

So by all means buy organic food when possible or opt for an organic vegan meal delivery service, but keep on top of your fortified foods and/or supplements as well.

Vitamin B12 Supplements

Many people debate over what vitamins should vegans take. Iodine, Omega-3s and Vitamin D are all hotly contested. However, one that’s pretty much universally agreed upon is our old friend B12.

All vitamin B12 supplements are based around the same structure – a cobalt ion surrounded by a corrin ring. But there are variations around this theme, each with their own set of unique properties and potential benefits.

So what are the most popular vegan B12 supplements, and which one is right for you?

3 Types of B12 Supplements:

1. Cyanocobalamin

Cyanocobalamin is a synthetic form of B12, but it’s also the most studied, most stable and cheapest. Here the cobalt ion is attached to a cyanide molecule, which breaks off during absorption.

Is this an issue?

Most experts agree that it’s not, as your body is exposed to similar concentrations of cyanide in various whole foods.

2. Methylcobalamin + Adenosylcobalamin

Methylcobalamin and adenosylcobalamin are the more natural forms of B12 found in foods. The body has to convert cyanocobalamin into these two forms to actually put your B12 to work.

One study showed that cyanocobalamin may be easier for the body to absorb than methyl (49% vs 44% absorption), whereas slightly more recent research has shown that cyanocobalamin may actually be harder for the body to retain than the natural form of B12.

3. Hydroxocobalamin

This is the form of B12 often found in food or used in B12 injections. Hydroxy is often retained better than cyanocobalamin after injections, but getting a shot is less convenient and more expensive than taking a daily supplement.

The Lowdown on B12 Supplements:

• Is B12 vegan? In almost all cases B12 supplements are vegan as the B12 is derived from bacteria, not animal sources.
• Which is the best form? When it comes to the best B12 for vegans, cyano, methyl + adenosylcobalamin are all decent options. If you go the natural route however, you may need to take both methyl and adeno, as cyano typically converts to both (but methyl does not necessarily convert to adeno, and vice versa).
• Spray or pill? When it comes to sublingual sprays vs normal pills, there does not seem to be a significant difference when it comes to absorption, so either would be fine.
• How much should I take? Absorption rates in B12 supplements are typically lower than in fortified foods, so it’s recommended that you get 25–100 mcg per day (as opposed to 4mcg from foods)

In Summary: Take Your B12 Seriously!

If you’re looking to stay on top of your B12 levels, hopefully now you’re armed with everything you need to stay safe.

To summarize the daily recommendations, let’s turn to vegan health expert Dr. Jack Norris, who states there are three options for people age 14–65 who aren’t pregnant or breastfeeding:

• Fortified foods of 2.0-3.5 mcg per serving, twice a day.
• Daily supplement of 25–100 mcg per day.
• Supplement of 1,000 mcg, twice per week.

With the above recommendations, you should be able to keep your B12 levels in a healthy range, but if you do suspect you may be falling short, consult a medical professional for testing.

The post Vegan Sources of B12 appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Pea protein powder is popularly used by people who live an active lifestyle, are health conscious, and are on a plant-based diet.

The popularity of pea protein is mainly due to the fact that it is gluten and dairy free, but it also has other health benefits.

If you are wondering what the pea protein craze is about, you have come to the right place.

We are going to discuss what pea protein is, its nutritional value, and the health benefits of incorporating pea protein into your diet.

What is pea protein?

Pea protein is protein extracted from peas.

To put it simply, pea protein is made by grinding up dried yellow split-peas into a fine powder and isolating the protein from most of the fiber and starch. This is why it is often called pea protein isolate.

This veggie protein is one of the most hypoallergenic protein powders because it contains no dairy, nuts, eggs, or soy.

Pea protein is easy to digest and doesn’t cause bloating like other protein powders commonly do.

What nutritional value does pea protein powder have?

The following nutritional values are based on 20 grams of organic pea protein powder.

• Calories: 80
• Fat: 1.5 g
• Carbohydrates: 1 g
• Protein: 28 g
• Fiber: 1 g
• Calcium: 58 mg
• Iron: 5 mg
• Potassium: 21 mg

Note: Nutrition composition may vary per brand, so make sure to always check the nutrition facts.

By the numbers above you can see that pea protein is a great source of protein, calcium, and potassium.

Calcium is an essential mineral that helps build up your teeth and bones. Your heart and muscles need calcium to function too.

Potassium is another essential mineral that is found in the foods we eat such as bananas. Our bodies need potassium because it assists with the following body functions: blood pressure, digestion, pH balance, nerve impulses, and muscle contractions.

What are the health benefits of pea protein?

Pea protein provides five key health benefits:

1. Promotes Heart Health

We all want to have a healthy heart and pea protein has the power to help with that.

Pea protein promotes heart health by reducing cholesterol levels and lowering blood pressure.

A study published by the American Journal of Epidemiology supports the idea that consuming plant-based protein over animal-based protein may reduce the risk of coronary heart disease.

2. Increases Muscle Mass

You may have heard the myth that plant-based protein doesn’t have the same effect as animal-based protein to increase muscle mass or aid in muscle recovery after working out. This is not true at all.

A study published in 2015 by the Journal of the International Society of Sports Nutrition supports the fact that pea protein is able to increase muscle thickness as well as animal-based protein.

The high concentration of Arginine, an amino acid, helps increase muscle mass.

3. Reduces the Risk of Kidney Disease

Pea protein may also benefit your kidney health, according to a Canadian study at the University of Manitoba.

The study found that consuming pea protein may reduce blood pressure, which can delay or prevent the onset of chronic kidney disease. Many deaths caused by chronic kidney disease is because of high blood pressure.

4. Aids in Weight Loss

If you want to lose weight, pea protein can help with that too!

Pea protein can help you lose those extra pounds because it can help you feel fuller longer, boost your metabolism, and reduce your appetite.

English research has shown that pea protein may help control a hormone called Ghrelin, which is responsible for increasing your appetite.

5. Regulates Blood Sugar

We all know that foods can fluctuate our blood sugar levels.

Pea protein has a low carbohydrate concentration and ranks low on the glycemic index, meaning that it won’t cause spikes in blood sugar.

A study done by the University of Toronto researchers supports this claim by discovering that blood glucose levels in young men were lower after consuming a meal with pea protein compared to without.

Now that you know the health benefits of pea protein and its nutritional value – don’t forget to add some protein powder to your smoothie. Your body will thank you.

The post Pea Protein: The New Plant-Based Superfood appeared first on Fresh n' Lean.

SUMMARY

Are you a vegan who is nervous about what to order when on a night out with friends? Here are a few tips to follow that can help ease the restaurant ordering process while sticking to your vegan diet.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s Friday night, and after a long day of being locked away at the office, it’s time to retreat.

As the only vegan going out amongst your pescatarian or carnivorous friends, times can get tough. You may face harsh judgment or the side eye of your girls, but they’re understanding regardless. As the waiter comes with the menu, they know that when it comes to your deciding, it’s going to take more than a few extra minutes.

Does this dilemma sounds familiar?! As a vegan, you should wear that label loud and proud.

Today, we’re sharing 5 tips on how to order at a restaurant as a vegan. This ought to help make the ordering process flow more seamlessly.

Don’t be afraid to micro-manage the waiter or chef.

This may come off as obnoxious, but it’s really not because it’s all in your delivery. As a restaurant in business, they almost expect to receive customers with different dietary needs and restrictions. Next time you’re out, you can kindly ask your waiter for the vegan-friendly substitute, instead. This may entail adding a side note when placing your order, like cooking your veggies plain instead of soaked in butter.

These days, plenty of restaurants have labels for the vegan entrees on their menus, so keep an eye out for those!

Ask the hard-hitting questions.

You may think that you come off as a snob as you ask a dozen questions about the menu with your resting B-face, but when it comes to your dieting needs, it’s okay to be shameless! When it comes to ordering food, now’s not the time to be passive. If you don’t want a boring or flavorless salad, try making modifications. Take an extra moment to ask questions like, “Is there fish in the sauce?” or “Can I substitute tofu instead of chicken or steak?” You’re not being extra by any means.

Try asking if dairy, egg, or fish sauce can be removed from your meal to make it vegan-appropriate.

Unleash your inner OCD-self and plan ahead.

That’s right. We’re giving you permission to be your natural OCD/perfectionist/au naturale self. There’s absolutely no shame in calling ahead to ask the restaurant if there are any vegan-friendly options or scour the menu beforehand so that you can plan accordingly. In fact, you can cut your time spent being indecisive at the restaurant in front of your judgmental friends if you walked in already knowing what you wanted to get. In addition, they may be impressed by your confidence, and hop on the vegan train, also!

Try downloading apps onto your phone like Happy Cow or Vegan Xpress that show restaurants that are friendly for vegans.

Smuggle your own ingredients inside your handbag.

Are you still #withher?! Maybe it’s time to channel your inner Hillary Clinton and start carrying your favorite items in your bag. In case you don’t get this reference, Clinton is known to carry her own hot sauce in her purse. If anything, this is legendary and a sign of preparedness.

Bring your own vegan pita bread, nuts, sunflower seeds, or whatever you need to have a good meal.

As a bonus, here are some life-saving examples of vegan dishes that you can ask for at restaurants specializing in international cuisine.

Indian

Vegetable curry, samosas, pakoras, dhal and papadums

Specify no butter or ghee (traditional Indian clarified butter)

Thai

Pad Thai without egg and shrimp, coconut curry, rice wraps, and sticky rice with mango

Specify no fish or oyster sauce

Chinese

Stir-fried vegetables, noodle dishes, fried tofu, and vegetable soups

Specify no meat or fish in the sauces and stock

Italian

Pasta with tomato sauce or pizza without cheese

Specify no egg in the pasta

Mexican

Bean burritos, fajitas, and corn chips & salsa

Specify no cheese, beans cooked with meat, guacamole made with sour cream, or tortillas made with animal products

Almost Any Restaurant

Salad without meat or cheese, sandwich with vegetables, soup with vegetable stock, and vegetables and rice (not cooked with meat stock)

What are the best tips you have up your sleeve when it comes to eating out as a vegan? Share them below in the comments!

The post How to Order at a Restaurant as a Vegan appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Maybe you’ve eavesdropped on a couple of housewives nearby raving about all of their latest happenings over brunch.

While sipping on some cocktails, they’re discussing the “V” word, and no, we’re not throwing it back to high school, where conversation material entailed discussing your V-card.

Somehow, the new neighborhood gossip has turned into discussing your new favorite diet.

The vegan diet has been forever a trend, but not everyone has hopped onboard just yet. If you’re on the edge and wondering if you should make the jump, there’s no better time than right now.

You don’t have to wait until the New Year to initiate a “new year, new me” pact. With now being the time that being “health-conscious” is more “in” than ever, here are the top 3 reasons that you should consider going vegan.

Cancel out the processed meats, chemicals, animal testing, etc.

You might remember the documentary, “What the Health” that released last year on Netflix and sent everyone into a frenzy. While you could be worrying about where your meats have been, you can avoid the drama entirely by jumping on a vegan diet.

It’s nice to see a delicious red steak plopped down in front of you at the dinner table. The presentation couldn’t be more appealing, but the reality is, depending on where your meat comes from, some may have originated from farms with animal testing or where chemicals are injected to make sure your food looks the way it looks. Sadly, not all that glitters is gold.

Even previous research has found that a vegan diet has been linked to lowering risks of certain kinds of cancers.

Before you make a decision, make sure to be in the know, or as your tween daughters would say, woke.

Feeling like you’re not ready to give up your carnivorous life? Try Trader Joe’s beefless ground beef that’ll have you tricking your friends into thinking it’s the real thing!

Not to be cheesy, but pave the way for future generations…

Going vegan may mean skipping the wine and cheese pairings after work over Happy Hour, so don’t mind it when Negative Nancy over there starts giving you weird looks or even the “side eye.” She just might not be in the loop with all of the latest in dieting or jealous that you’re flashing your new in-season Gucci handbag.

By choosing vegan, you’re not only choosing to take steps towards a healthier future but paving the way for your children to take the same route.

Kids take after you whether you’d like to admit it or not. They pick up on your language, your mannerisms, and yes, even the snarky remarks you may occasionally make at your husband.

Choosing vegan for yourself and your family will set the standard early that a health-conscious and high-quality diet is imperative for an overall healthier and happy lifestyle.

If getting your kids onboard with going vegan proves to be a hassle, try making fun recipes in the kitchen that they can’t say “no” to like these vegan gluten-free donuts.

You’ll start looking better than ever…

You’re a busy woman that’s constantly on-the-go, migrating from location to location, whether it be the office, the Pressed Juicery where everyone seems to know your name, the school for PTA meetings, or your home base. While the temptation may be high for a “healthy” takeout, especially when there’s a place at almost every block, you don’t have to give in.

Eating vegan can actually be more simple and easy than your former already-healthy diet. You don’t have to spend excessive amounts of time waiting for things to bake, roast, and grill. You can be out the door in about half the amount of time, and can help yourself start looking better than ever!

Previous research has shown that a vegan diet, in particular, has contributed to weight loss over time. This goes to show that you don’t have you don’t have to chow down on meal-replacement bars every hour or skip out on meals when you can maintain a regular and healthy routine with a vegan diet.

Still don’t believe us? Try this healthy vegan pad thai recipe that can be made in as little as 30 minutes.

If, by the end of all of this, you’re still not convinced — either because it’s too time-consuming or too much work hunting down vegan products at the grocery store, Fresh n’ Lean offers a low-carb and low-calorie plant-based meal prep option to ensure that you’ll have vegan meal options every single day of the week!

It’s not considered expenses when it’s an investment. Bon appetit!

How Small Habits Can Help You Go Vegan (The Fogg Method)

Somehow, along the way, you’ve been brainwashed into thinking that going vegan was equivalent to that of giving up life in civilization, eating plants for survival, and never having your taste buds fulfilled ever again. Dramatic much? Although the initial breakthrough can be tough, going vegan doesn’t have to be as painful as you made it out to be in your head!

Perhaps you’ve already decided that going vegan is worth a shot. You’ve tried recruiting the help of your significant other or best friend in order to get through the journey alive but to no avail.

Luckily, there are small habits that can help make this lifestyle transition a lot easier.

Today, we’re unlocking the secrets on how small habits can help you go vegan. Pretty soon, you’ll have nailed this whole thing on the head, and will have become the poster face for the vegan diet. Breezy and effortless!

Let’s dive into it.

Once upon a time, a Stanford psychologist, B.J. Fogg, studied behavioral change and how certain habits can lead to lasting change.

Insert The Fogg Method. It’s an easy 3-step system to help you create new behaviors, and essentially, change over time. That’s right. We have no room for backsliders here. In short, think of it as a mind-eff system to help you achieve your goals when it comes to the vegan diet.

This could literally be applied to anything you could possibly think of…like the little things you dread doing but would punish yourself if you ever let yourself slip: flossing, sticking to a budget, massaging your face, etc. The same goes for adopting a vegan diet.

To make your life easier, here’s a breakdown of The Fogg Method to help you achieve your diet goals.

Step 1: Don’t jump into the conversion right away. Start small.

Let’s be real here. If you’re making a drastic lifestyle change such as your diet, it’s best to not jump ship right away. We don’t want a  major culture shock if you will. Try breaking things down into the tiniest behavioral unit. This isn’t meant to be a discouragement, but a kind reminder to be realistic. If you are currently the biggest carnivorous eater you know, switching to a plant-based diet isn’t going to be happening overnight. Instead, start by eating more veggies on an everyday basis. Slow steps lead to progress.

Step 2: Do what you can to make this easy.

Another note to remember is that if you over-complicate things too much, you’re going to pretty soon resent it! Essentially, you’re going to have negative associations to whatever it is that you’re trying to achieve.

Don’t try throwing together complex vegan recipes 3-meals a day. That’s just a recipe for wrinkles on your skin and gray hair. Instead, aim for simplicity when it comes to creating a new habit.

If you decide to add a green smoothie, go easy on yourself. Keep the veggies and fruits simple. To start, save yourself time, and buy bottled green smoothies from Whole Foods for drinking every day. You can pour them into your favorite pink tumbler to trick people into thinking that you’re whipping up your own fancy smoothies on an everyday basis, and earning yourself a “Mom of the Year” award over here.

Step 3: Attempt to integrate seamlessly.

One of Fogg’s recommendations was associating any new habit to an already-existing behavior. For example, you already enjoy brewing a pot of coffee while Real Housewives served as background noise each morning. Try adding one additional step into your routine that’ll go towards helping you achieve your vegan lifestyle goals. As you wait for your coffee to brew, make a green smoothie.

Create a flow when it comes to your daily habits to help you get used to your new routine.

Last but not least, don’t be afraid to brag about yourself.

In case you have a weak moment and want salami on your charcuterie board with a glass of wine, give yourself the grace to be.

As you’re creating habits for a vegan diet, remember the progress you’ve made along the way. No step is too trivial, so we’re giving you the permission to celebrate yourself here and now.

Building solid habits will not only amp up your confidence but help you to achieve your goals (beyond health and fitness!) that lead to success.

Bonus tips:

• To ease in slowly, make Meatless Mondays a thing in your household. If the kids start complaining, use Trader Joe’s Veggie Burgers with Black Beans and Roasted Corn for meatless burgers.
• Request to substitute tofu instead of chicken or beef on your dish when eating out at restaurants.
• Make meal planning easy for your vegan diet by ordering Fresh n’ Lean low carb and low-calorie plant-based meals from the comfort of your own home. Check out the menu here.

Have you ever tried going on a vegan diet? What tips do you have to make the adjustment easier?

The post Why Go Vegan? appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

A vegan diet can be one of the healthiest ways to live and it is simple – contrary to what most people think.

Your health can benefit from a vegan lifestyle because it can help lower cholesterol levels, reduce the risk of heart disease, diabetes, and even cancer, according to The Vegan Society.

A vegan diet is generally a high alkaline diet which can help protect your body from hosting other illnesses and help fight against chronic diseases too.

Veganism is also great for the environment because it can reduce the world’s water requirements and water pollution.

When converting to a vegan diet, it is important for you to eat plenty of fresh fruits and vegetables, whole grains, beans, legumes, nuts, and seeds.

You need to create a diet for yourself that is rich in protein, iron, calcium, other essential vitamins and minerals to keep your body healthy and strong.

Most people are concerned about the following when they are considering a vegan diet:

1. How am I going to get enough protein?
2. Will I get enough calcium and iron?
3. And will I get enough Vitamin D?

This is what we are going to talk about today – along with our top tips to begin a plant-based diet, so let’s get to it.

How am I going to get enough protein?

Something that people are concerned about when starting a vegan diet is if they are going to get enough protein.

First things first, an idea that society has planted in our minds is that we NEED animal protein at every meal and we simply don’t.

Protein needs vary from person to person. However, according to Healthline, women need about 46g of protein and men need about 56g per day.

Your body needs protein to build and repair tissues, and it helps your body create all the necessary enzymes, body chemicals, and hormones.

If your body doesn’t get enough protein you can have skin, nail and hair issues and suffer from a fatty liver.

Most people think they won’t get enough protein, however, there are plenty of healthy plant-based protein options available.

Here are some plant-based protein sources that you can include in your meals to help you reach your recommended daily allowance (RDA):

Beans & Legumes

• Tempeh: 24g
• Lentils: 18g
• Edamame: 17g
• Adzuki beans: 17
• Chickpeas, Lima, Navy, Kidney Beans: 15g

Nuts & Seeds

• Cashews: 10g
• Pumpkin Seeds: 10g
• Almonds: 8g
• Sunflower Seeds: 7g
• Brazil Nuts: 4g
• Hemp Seeds: 3g
• Chia, Flax, Sesame Seeds: 2g

Grains

• Seitan: 24g
• Buckwheat: 11g
• Amaranth: 9g
• Quinoa: 9g
• Wild Rice: 7g
• Brown Rice: 5g
• Oats: 4g

Vegetables

• Spinach: 5g
• Collard Greens: 5g
• Broccoli: 4g
• Portobello Mushrooms: 4g
• Brussels Sprouts: 4g
• Kale: 3g
• Artichoke: 3g
• Potato: 3g
• Swiss Chard: 3g

Will I get enough calcium and iron?

Another concern that people have is if they will get enough calcium and iron from a vegan diet – and the answer is yes. You have to know how much you need on a daily basis and where you can get them from.

The Vegan Society recommends about 700 mg of calcium a day if you are an adult.

Your body needs calcium so your blood can clot, helps your muscles contract and keeps your heart pumping. Also, 99% of your teeth and bones are made of calcium.

And one important thing to make note of is that your body can’t produce calcium according to the National Osteoporosis Foundation. Therefore, it is very important for you to consume calcium to help keep your bones and teeth strong.

You can get calcium from broccoli, collard greens, almonds, mustard greens, sesame tahini, soybeans, and kale. They are high in calcium.

Always check fortified foods/juices for calcium too!

As for iron, The Vegan Society recommends for you to get about 8.7 mgs a day. And if you are a menstruating – you should increase your iron intake to 14.8 mg a day.

Our bodies need iron because it helps our red blood cells carry oxygen to our lungs and throughout our bodies.

According to WebMD, if you don’t get enough iron in your diet you can become anemic.

You can get iron from lentils, raisins, tofu, kale, chia seeds, spinach, swiss chard, kidney beans, garbanzo beans, and lima beans.

Always check your food items for iron too!

And will I get enough Vitamin D?

And lastly, another concern that people have is if they will get enough vitamin D from a vegan diet – and the answer is yes. Just like protein, calcium, and iron – you have to know much you need on daily basis and where you can get them from.

The Institute of Food and Agriculture recommends this daily amount for Vitamin D for each life stage.

Vitamin D helps your body absorb calcium and helps maintain healthy bones and teeth – according to Healthline. It is found in most dairy and meat products. You can also get Vitamin D from sun exposure.

However, for a vegan lifestyle, you can find it in fortified dairy or juice products. Check your vegan dairy and juice products for Vitamin D.

Healthline also states that if you don’t get enough from Vitamin D from sun exposure and eating foods rich in Vitamin D.

Also, you can get additional Vitamin D from dietary supplements to reach the daily recommended intake needed.

It is important for you to get enough Vitamin D in your diet so you don’t become Vitamin D deficient or increase your chances of osteoporosis (brittle bones) or osteomalacia (weakening of bones).

Tips for Starting A Vegan Diet

Want to adopt a plant-based diet but don’t know where to begin? Here are some great tips to start.

• Get rid of all animal products in your household. This means you should get rid of all meat, dairy, eggs, and oils. Instead of throwing all of this food away, donate them to your local food bank.
• Research the benefits of veganism for yourself. Research how much you should be eating in one day to get all your necessary vitamins and minerals. Search vegan blogs and recipe databases for vegan recipes that appeal to you. Start creating a collection of vegan recipes in an organized binder to keep track of your favorite vegan recipes.
• Create a meal plan to help you with your grocery list. For the first 30 days of your new vegan lifestyle be sure to include breakfast, lunch, dinner, and snacks.

You can start your vegan diet gradually or you can go cold turkey with all your animal products. It is ultimately up to you.

Try new food items and food combinations so you can figure out what you like and don’t like.

Be sure that you get enough protein, iron, calcium and Vitamin D in your vegan diet, so you are getting all the nutrients that your body needs.

Adopting a plant-based diet can help improve your overall health.

A plant-based diet is a natural way to reduce high blood pressure, type 2 diabetes prevention, lose weight, and improve your digestion.

Here are five simple steps to help you start a plant-based diet for healthy living.

1. Replace Meat with Plant-Based Proteins

Animal-based proteins are considered to be inflammatory because after a few hours of consumption it causes inflammation in the body. This happens because of bacterial toxins that are known as endotoxins. All of this inflammation can increase one’s risk of diabetes, heart disease, and even some cancers according to Michael Greger M.D. FACLM.

Begin replacing your animal-based proteins with plant-based proteins such as lentils (8.84g per ½ cup), tempeh (15g per ½ cup), organic firm tofu (10g per ½ cup), and edamame (8.5g per ½ cup) according to Medical News Today. These plant-based protein alternatives are rich in protein and have more fiber than animal meat.

2. Watch What You Are Snacking On

Plant-based friendly snacking is healthier than processed snacks. Processed snacks are low in nutritional value, low fiber, high in refined carbs, and high in sugar.

Replaced your snacks with fresh fruit and vegetables, fruit smoothies, and green juices.

You can always enjoy some nuts (almonds, cashews, pecans, pistachios, and walnuts) and seeds (pumpkin). They are great snack options because they are packed with healthy fats, fiber, and protein to keep you feeling fuller for longer.

There are plant-based processed snacks that are healthier than processed snacks, but it is best to eat foods in their natural organic state.

3. Be Sure To Eat Enough

Don’t deprive yourself of the proper nutrients and minerals that your body needs.

It is important for you to keep a healthy weight.

In order for you to keep a healthy weight make sure that you are consuming enough calories for your lifestyle.

The T. Colin Center for Nutrition Studies suggests for you calculate how many daily calories you need. Visualize the proper portions and know how many calories you are consuming.

Once you know your caloric intake and how big the right portions are for you – it’s important for you to hit that number on a daily basis. This will help prevent you from losing too much weight and keep you properly nourished. Also, it will help you plan your meals and snacks.

Be sure to eat throughout the day to help you keep your metabolism up.

4. Incorporate Whole Grains Into Your Meals

Don’t forget to add whole foods to your diet.

Add whole grains to your meals such as spelt, wheat, oats, brown rice, millet, amaranth, buckwheat, and quinoa to your meals.

Whole grains are a great way to help you feel full in between meals.

The Whole Grain Council shares that whole grains have B vitamins, vitamin E, magnesium, fiber, and iron. They also make note that if you eat whole grains it can reduce your risk of heart disease, stroke, cancer, diabetes, and obesity.

5. Eat Plenty of Fresh Fruits And Vegetables

Now that you are eliminating your intake of animal products incorporate more fruits and vegetables into your daily diet.

Fruits and vegetables are very diverse in flavors so you can add them into any meal with some herbs and spices. You can have a creative and colorful dish in a few minutes.

The USDA states that fruits and vegetables are naturally low in sodium, fat, and calories.

Fruit and vegetables are rich in potassium, fiber, vitamin C, vitamin A, and folic acid.

Eat fruit alone, make them in smoothies, or fruit salad.

As for vegetables, eat them alone, make juices, or have them in a salad.

Health Benefits of a Plant-Based Diet

Benefits of a vegan diet extend far beyond weight-loss. Adopting a plant-based diet can help increase energy levels, increase consumption of fiber and vitamin C, and reduce the risk of heart disease, diabetes, high cholesterol, and cancer.

People who adopt a gluten-free plant-based diet have reported increased energy levels, improved digestion and skin health, and improvement in overall wellness.

A plant-based diet is shown to improve cardiovascular health, reduce the risk for heart disease, and type 2 diabetes.

The USDA states that a diet rich in fruits and vegetables can help protect the body from chronic illnesses.

Additional health benefits of a plant-based diet can help reduce blood pressure and the development of kidney stones and decrease bone loss because of all the potassium.

What Nutrients to Look Out For?

Some vegans may become deficient in certain nutrients that are commonly found in animal products. Keep these nutrients in mind when choosing what to eat:

Iron

Iron is a mineral that is involved in carrying oxygen to all our body parts. It is also needed for hormone and tissue production. Plant-based sources of iron include:

• Iron-fortified foods, such as cereal and bread
• White beans, lentils, spinach, kidney beans, and peas (see pea protein benefits)
• Nuts and raisins

Calcium

Calcium is a mineral stored in our bones and teeth, making them strong and hard. It is also used for nerve function, muscle movement, hormone and enzyme release, and blow flow. Plant-based sources of calcium include:

• Kale, broccoli, and collard greens
• Calcium-fortified goods, such as cereals, juices, tofu, and plant-based beverages.
• Chia seeds and sesame seeds

Zinc

Zinc is important for maintaining a strong immune system by attacking bacteria and viruses. It is also used to make DNA and protein and helps heal wounds. Plant-based sources of zinc include:

• Zinc-fortified foods such as cereals
• Beans, nuts, lentils, and whole grains
• Hemp seeds and squash seeds

Vitamin B12

Vitamin B12 is a nutrient that helps make DNA and keeps nerve and blood cells healthy. It is also involved in preventing a certain type of anemia that causes weakness.

• Plant foods don’t have vitamin B12 so it is important to get them through fortified goods such as cereals and nutritional yeasts. They can be found in supplement form; most multivitamins contain vitamin B12.

Riboflavin

Riboflavin is a vitamin that helps convert food into energy and is used in the growth, development, and function of our bodies’ cells. Plant-based sources of riboflavin include:

• Many green vegetables, such as asparagus, broccoli, and spinach
• Fortified goods, such as cereals and bread

Omega-3 fatty acids

Omega-3 fatty acids are a type of fat that we need to get from food. They are an important part of cell membranes and heart, blood, and immune function. Plant-based sources of Omega-3’s include:

• Walnuts, chia seeds, and hemp seeds
• Plant oils such as flaxseed, soybean, and canola oils

Vegan diet benefits range from each individual, but all it takes is one decision to start. If you are looking to reap the benefits of a plant-based diet – look no further.

Closing Remarks

You can see that a plant-based diet offers many health benefits for healthy living.

Find new plant-based recipes so you can discover new dishes to try or make your favorite dishes plant-based. If you’re new to vegan cooking and don’t have the time to get busy in the kitchen, using a plant-based meal delivery service will take out the hassle of meal prepping and meal planning, making it easier to adopt a vegan diet.

Be sure to eat enough so you can get all the nutrients that you need to have a strong and healthy body.

Eat plenty of fruits and vegetables and incorporate whole grains into your diet.

And don’t forget to drink plenty of water too.

The post A Vegan Diet for Beginners appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

For those of you who still have doubts about whether one can train as a “serious” athlete while following a vegan diet plan, we’d like to introduce calisthenics expert, fitness trainer and athlete Frank Medrano.

Frank is one of the many bodybuilders and super athletes that have busted the vegan athlete myth wide open.

Frank eats a low-fat diet rich in plant-based protein and fiber and steers clear of all meat and dairy. He says his meals are enriched with an abundance of superfoods and some of his favorite foods are vegetables.

We wholeheartedly agree that the variety of colors, shapes, flavors and textures as well as their health benefits should put veggies at the top of any vegan’s favorite foods list.

“Stay humble, be positive, support anyone who decides to put in their best effort to better themselves. We ALL started at the bottom…I’m impressed with ANYONE who decides to challenge themselves to be a better person at ANY level.”

Frank fell in love with calisthenics training at a time in his life when his body was in poor shape and he even felt embarrassed to take off his shirt. He felt constantly tired, slow and weak and that he knew his diet was only making things worse.

Since starting his training, Frank has inspired thousands of others around the world to follow their dreams by taking control of their minds, bodies and lives. His videos and interviews have appeared in five large media companies online including Right This Minute, Fitness Freaks, 9GAG, Free From Harm, and Collective Evolution.

Frank performs a plethora of insane muscle-building exercises every day using the resistance of his own body weight, and often his favorite pull-up bars, a brick wall, or simply a chair.

He says the beauty of calisthenics is in the simplicity—that all you really need is your own body. Unlike a gym, “your body never closes!”

Calisthenics can be done anytime, anywhere. “The point is, whenever you want an effective workout, you can have one…no matter where you are, you have an effective physical training method at your disposal.” He trains six days a week, up to 2 hours a day and loves how the practicality of the muscle strength he builds carries over into his everyday life.

Frank says the change in his diet did wonders to improving his lifestyle and advises that what you eat is one of the most important parts of getting in shape and becoming stronger—as an athlete as well as a human being. Frank says that living the way he does puts him in control of his mind and body, and the feeling he gets from that motivates him every day to challenge himself to continue to improve.

“My biggest accomplishment has been motivating and inspiring millions of people onto fitness and helping them making healthy changes in their lifestyle.”

Hearing their success stories and seeing their photos/videos on how I’ve helped them make that happen is priceless. Not only helping and motivating them to improve their health but also to improve their quality of life. That to me is my motivation to push harder.

Frank Medrano sets small and realistic goals for himself and pushes himself more every day. He says, “Being consistent is a necessity for progression and without it, motivation dies. I want to be in the best shape possible and my dedication and progression keep me motivated.”

Frank’s favorite fellow athlete and inspiration is vegan fitness competitor and model Nathane Jackson, “an inspiration to all that you can be super healthy, strong and build muscle on a healthy vegan diet.”

We’re proud of athletes like Frank Medrano and Nathane Jackson who have chosen to break the mold of mainstream fitness and choose a healthier, plant-based path.

It takes true strength of character to think outside a box so tightly built. But the proof is in the puddin’.

Today, hundreds of athletes and fitness freaks are building a better body and lifestyle for themselves entirely around a 100% plant-based diet. It’s possible all right. And it’s a wiser choice in the long run for anyone.

Find out how Fresh n’ Lean can help you take the first (or fiftieth) step down your journey to weight loss, fitness, or simply a healthier, better-feeling you. Our vegan meal delivery and vegetarian meal delivery service is an easy way to get more plant-based whole foods into your diet and improve your wellbeing. Not only will your body feel better, your mind will rest easy knowing you are investing in your short and long-term health. Plus, our freshly prepared meals are always completely vegan, gluten-free and taste amazing!

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Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Bloating is a condition when our stomach feels extremely tight and full. This often happens due to gas or water retention.

We feel bloated when we are constipated, which can contribute pain in our abdominal area, according to John Hopkins Medicine.

Eating and drinking certain foods can lead to bloating, especially if they have a lot of sodium. Too much sodium might cause our bodies to hold extra water.

However, there are other foods you can eat that can reduce bloating and gas.

Here are a few of the plant-based foods that can help relieve or prevent that puffy feeling.

1. Lemon

Lemons are a natural diuretic and a gentle laxative. Lemon helps keep food moving through your digestive tract and flush out excess water.

2. Rosemary

Did you know that the herb is also used to treat indigestion and bloating?

Rosemary can calm the stomach and help reduce over digestive activity. Plus it has anti-inflammatory properties that can help eliminate the bloat, according to Be Well Buzz.

Steep some rosemary in your next cup of tea or combine it with some celery to make a broth.

3. Ginger

Although ginger is known for aiding when you have a cold, a sore throat or achy muscles, it can help fight the bloat too.

Ginger is a natural anti-inflammatory and aids with healthy digestion. It can soothe the digestive system and relax the muscles of the digestive tract according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

Also, in a recent study, participants who consumed a small amount of ginger powder before a meal saw a 50% increase in the emptying of their stomach.

Ginger has a strong spicy taste, so feel free to add it to your main dishes and salads for some extra flavor.

4. Banana

Keep an eye out on your overall potassium-sodium level. It appears that high potassium levels can reduce water retention in two ways, by decreasing sodium levels and increasing urine production.

Bananas have a high potassium level so they can aid with reducing your bloating symptoms.

Did you know that one medium banana has 422 milligrams of potassium? Just one banana alone can help fight the bloat.

If you need an extra boost of potassium, add sliced banana to your oatmeal, fruit salads, or smoothies.

5. Papaya

Inside of this tropical Mexican fruit is a white, milky substance called papain, a proteolytic enzyme, that help promotes a healthy and regular digestion and prevents constipation, according to Medical News Today.

Papaya also contains choline. Choline aids in reducing chronic inflammation and aids in fat absorption.

According to Medical News Today, not only can papaya can help with the bloating, but it can also help reduce heart disease, keep your hair feeling moisturized with it’s Vitamin A, and lower blood sugar levels in type 1 diabetics.

Papaya may not be the most popular fruit because of its taste and smell, nor is it easy to find in your standard grocery store, but it is still worth giving a try.

Add papaya to your fruit salads, smoothies, and other dishes.

6. Cucumber

Cucumbers are a great way to deflate a puffy tummy because they have quercetin, a flavonoid antioxidant that helps reduce swelling/bloating, according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

The high water density (96%) and fiber content (2g) can increased your frequency to the bathroom, which can help you feel less full and help release your excess water and toxins.

Slice up some cucumber and add it to your water and salads.

7. Celery

Celery has flavonols and flavone antioxidants which are known to help decrease fluid retention. Their seeds are a natural diuretic, according to the University of Maryland Medical Center and that’s why celery is commonly used as a digestive aid to regulate bowel movements and control intestinal gas.

People like to talk bad about celery because it doesn’t have a lot of nutritional value, but they do. Live Science says that celery contains vitamin C (2%), vitamin A (4%), and potassium (3%).

Add celery to your salads, main dishes, and your vegetable juices.

Last Remarks on Bloating

Keep in mind that when you’re bloated, it’s best to lean toward cooked veggies over raw. The fiber structure is broken down when vegetables are cooked which makes them easier to digest.

Eat as much as you can of these foods listed on a daily basis to help you reduce your chances of bloating.

Remember that bloating is a temporary state and not a reflection of the actual size and shape of your normal body.

Once you have eliminated the bloated feeling, you will feel like your normal self again and give you mental relief. Even if you might suffer through a few more days of physical discomfort.

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Many of us grew up believing that milk was a necessary part of a healthy diet. We were told that milk and dairy products, in general, give us strong bones and keeps us healthy. Yet, a trend is growing in America of completely avoiding dairy.

What is this trend about? Is it healthy? Do doctors recommend it? What are the reasons to go dairy-free?

We don’t need dairy

As it turns out, it is completely healthy to go dairy-free.

Though dairy has some benefits, we don’t necessarily need it in our diets, even though it is often listed as a major food group.

Many of the health benefits found in dairy can be found in other foods.

This may take a bit of mind-stretching to change the way we think about what we eat, but here we’ll present facts and let you decide whether dairy is right for you.

Americans are drinking less milk

Looking at major food trends, the US Department of Agriculture finds that Americans drank 6% less milk in April 2017 than in April 2016, and this trend has been going for several years.

That’s about 78.8 million fewer pounds of milk in a single month.

The USDA also reported that the number of Americans drinking milk “decreased significantly” in 2010 compared to the 1970’s. Meanwhile, dairy substitutes like almond milk and soy products are growing. Plus, with the growth of veganism and diets like the Paleo diet, the trend of going dairy-free is only growing.

But before digging into the facts on dairy, let’s look at the dairy-free lifestyle and what it means.

What is Dairy-Free?

Dairy consists of all milk and its derived products.

This means cutting out not only milk, but cream, half-and-half, ice cream, yogurt, cheese, sour cream, butter, and kefir. Don’t forget about goat or sheep milk.

Many baked goods contain butter or cream, so it is important to check the ingredients when going dairy-free. Also, ask about the ingredients at restaurants if you are dairy-free. Many dips and sauces also contain dairy.

For some reason, many believe that eggs fall under dairy, probably since the idea of dairy products makes us think of farms. Eggs are not dairy, however, those many avoid eating eggs for their own reasons.

Dairy provides important nutrients, such as calcium, so avoiding it may require you to supplement your diet with other non-dairy high-calcium foods. Eat a lot of dark green leafy vegetables like collard greens and kale. Also eat sea vegetables, sardines, and salmon with the bone.

If you love dairy but want to go dairy-free, you may be worrying that you’ll miss some of your favorite dairy products. There are plenty of alternatives. You can use olive oil instead of butter, oat milk instead of regular milk, avocado instead of sour cream, or sorbet and banana ice cream instead of dairy ice cream.

Tofu is a great substitute for cheese, and mushrooms could take the place of the cheese on your pizza. Try using almond or soy milk as a substitute for animal milk, such as in smoothies.

The Truth About Dairy

For a long time, we have been told that dairy is good for you–even that it’s an essential part of your diet. Much of what we’ve heard about dairy has been so ingrained into us that it’s hard to separate fact from fiction. So let’s sort out the myths and find out what is true about dairy.

The USDA food pyramid is way outdated

Whatever your stance is on dairy, the food pyramid set forth by the USDA is not scientifically sound. Though it was embraced for years, many have called into question whether we really need three glasses of milk a day.

Dr. Walter Willett, M.D., Ph.D., head of nutrition at the Harvard School of Public Health and the second-most-cited scientist in all of clinical science, is a huge critic of the USDA food pyramid. He even goes so far as to call it “utterly ridiculous.”

The fact is, many of the “experts” who put together the food pyramid actually worked in the dairy industry. Thus they had their industries, rather than the public interest, in mind.

If you’re looking for some guidance, check out MyPlate instead- It is basically an updated version of the pyramid, but provides a more practical and accurate representation of what we should eat.

Dairy is not the magical answer to strong bones

Though the idea remains a popular belief, drinking milk will not guarantee the disappearance of the risk of you breaking your bones! In fact, the Nurses’ Health Study did a 12-year study on over 77,000 women setting out to prove whether drinking 2 or more glasses of milk, instead of 1 glass, helps reduce bone fractures. They found the opposite was true. Those who drank more milk were 50% more likely to get bone fractures.

Although components of dairy, such as calcium, are believed to gives us strong bones, many parts of the world where dairy is consumed much less–like Asia and Africa–have the lowest incidence of osteoporosis.

Benefits of Going Dairy-Free

Now that we’ve uncovered some facts about dairy, we’re left wondering what are the health benefits of going dairy-free. So let’s take some time to delve into the dairy-free diet and see how it can improve one’s health.

Cutting dairy could lead to weight loss

A lot of foods fall under dairy. Ice cream and milk chocolate all the way to fat-free cottage cheese are dairy. So will cutting it entirely cause weight loss? The answer is yes.

Though many of us enjoy a filling slice of cheese, it’s little secret that cutting dairy will lead to weight loss. Especially cutting treats like whole-milk products and replacing them with nut milk will greatly increase your chances of burning fat and losing weight.

If you absolutely must have some dairy in your diet, make sure to avoid full-fat milk. We talked about saturated fat last week, something to limit and avoid if you can. Saturated fat leads to unhealthy cholesterol. Whole milk contains lots of saturated fat, so we recommend going for skim or fat-free milk.

Going dairy-free may clear your skin

Many studies show that increased dairy consumption can actually lead to more acne in the skin, especially in teens. A lot of people report that their skin clears up after they cut dairy from their diet. Why would dairy affect the presence of acne? Some believe it’s the presence of growth hormones in milk, while others point to the spikes in sugar and insulin upon consuming lactose.

Most people are lactose intolerant

Chances are, if you’re reading this, you’re lactose intolerant. According to the NIH, 65% of the world’s population has a reduced ability to digest lactose after infancy. If you are one of them, consuming dairy could cause you to have gas, bloating, cramps, or diarrhea. But what is lactose intolerance, exactly?

Lactase is an enzyme in your body that helps you digest lactose, the primary sugar found in dairy. Lactose intolerance is a result of having enough of the enzyme lactase to digest dairy correctly. So if you are lactose intolerant, it’s worth avoiding dairy altogether.

Consuming less dairy may help your digestion

Many suffer from lactose intolerance, so it’s understandable they would want to avoid dairy. But even for those without lactose intolerance, lactose can have a huge impact on irritable bowel syndrome. Not fun. Many report stomach bloating and cramps drop significantly when cutting dairy.

If you can’t live without dairy, many products are much lower in lactose than others, such as aged cheese. Some dairy products are even infused with the enzyme lactase to make it easier to digest.

We should also point out that dairy is very low in fiber. Ever heard the story of the person who ate way too much cheese and was constipated for a week? There is some truth to the urban legend. It turns out that fiber greatly helps your body digest. So when you consume large amounts of dairy and less of fiber-full foods, you’ll likely find it hard to digest.

Milk can be full of growth hormones and antibiotics

Often, the farmer gives cows growth hormones so that they will produce more milk. They also use antibiotics on the cows. This seeps into the milk they produce, which we then consume. Unfortunately, this could lead to antibiotic-resistant diseases in the long run. Not to mention increasing the number of unwanted chemicals in our food.

If you do drink milk, go for organic. It’s free of antibiotics (to keep the milk clean) and growth hormones (to treat the cows humanely). Organic farms take a stand for healthy food and against unfair treatment of animals, so we’re fans.

Veganism calls for a dairy-free diet

We give a round of applause to the vegan lifestyle. Veganism is avoiding the use of all animal products in order to promote the humane treatment of animals and help the environment. This means not consuming any meat, eggs, and of course, dairy.

Going dairy-free is easier than you think

Did we mention that 75% of the world has a natural, adverse reaction to dairy? That means if you want to go dairy-free, there are already 5.7 billion people who are already lactose intolerant. Much of the world has stayed away from dairy already. It’s not too hard!

There are so many non-dairy substitutes out there, as we’ve already mentioned. We think that if you choose to go dairy-free, you’ll be surprised at how easily it left your life.

In Conclusion

The benefits of the dairy-free lifestyle are immense. In addition to losing weight and clearing your skin, you could be helping the environment and saving animals.

We believe it’s a possible journey for you, should you wish to take it. If you can stomach dairy and choose to keep it in your diet, go for raw, organic products. These are healthier for you and the environment. We always recommend checking the ingredients. A lot of yogurts, especially, have added sugar.

Whatever decision you make, we hope you always choose to eat fresh ingredients and keep yourself healthy.

Hopefully, you learned a lot about dairy and are now equipped to make the best choice for yourself and your diet.

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