There is a stigma around the relationship between protein consumption and bodybuilding and that the one cannot exist without the other. In this post we aim to bust that myth by providing you with some handy tips on how you can still build muscle while following your regular vegetarian diet.
#1 Stack up on Fruit and Veg
And we don’t mean you should eat fruit and veggies more often. You’ll have to increase your intake of all fruits and veg! Fruit and vegetables are the best source of quality nutrients and antioxidants – the best way to boost your vitals and immune system!
#2 Stick to Soy Protein or Egg White Powders
As a vegetarian bodybuilder, you are going to have to increase your protein intake too! You’ll be happy to know that there are plant-based and animal by-product options out there. If you don’t eat animal by-products, stick to soy protein powder for a smashing shake. If you do, go with the egg white protein powder.
#3 Higher Intensity Workouts
That’s right! Higher intensity yet shorter workouts are essential for bodybuilding vegetarians. Sticking to shorter yet higher intensity workouts will prevent muscle mass loss and your body won’t need as much protein to get through the workout.
#4 Eat Some Nuts
The perfect power snack, nuts are a great source of fats and energy, something you’ll need while bodybuilding. One handful of nuts a day is sufficient to provide you with enough calories to build muscle while you work out.
#5 Incorporate Peanut Butter Where You Can
As with nuts, peanut butter is a great source for calories and fats. It’s easy to add to your snacks, shakes or smoothies. Smear some peanut butter on your fruit and veg or add it to your breakfast. The calorie intake will ensure you build muscle.
#6 Smaller Portions More Often
Make sure you eat throughout the day. You don’t have to have a massive meal every time, but be sure to eat more frequently and smaller portions. Eating more frequently will ensure that you get all the amino acids you need to complete the workout and build muscle.
Just because you are a vegetarian does not mean you cannot CrossFit or do bodybuilding. You have to wise-up on all the nutrients, protein and crucial vitamins you need to consume. Never allow any setback to put a damper on your progress. Never lose sight of your goal and stay positive.
By keeping at it and following our tips here, you should soon find that bodybuilding while following a vegetarian diet is a breeze.
They say that following a vegetarian diet can be very positive for your overall health. Now, we all know that this is in fact true. But how do you ensure that you get all the good stuff your body needs to function optimally?
We’ve found some very handy tips you can follow to ensure you get all the nutrients you need as a vegetarian. Some of these might seem a bit obvious, but we’ve included him here just as a reminder. Let’s dig in!
1. Get Some Iodine
Iodine is an important cornerstone of any healthy diet. Now, you may think that salt is not good for you, but keep in mind you shouldn’t overdo it. Foods like seaweed are also high in iodine, think about delicious vegetarian sushi!
You can also add some salt to your food, be sure to check that it is iodized and that you don’t use too much. If you’d rather skip the salt and the sushi, get the right amount of iodine by taking a supplement!
2. Skip the Multi-Vitamins
A lot of people make the mistake of assuming that by taking a multi-vitamin they are getting all the nutrients they need. As a vegetarian, you’ll get all the nutrients you need if you make good meal choices and ensure you eat fresh fruit and veg.
Instead of falling into the trap of taking a multi-vitamin, rather buy one supplement per nutrient of vitamin that you are 100% sure you need to stock up on. The best tactic? Ensure your diet includes all the nutrients you need.
3. Boost on Raw Food
Raw is sometimes the best way to go. Make sure you balance things out nicely and include a fresh and zesty salad in your meal plan regularly. Snack on fresh fruits during the day or have them for breakfast. It’s not a necessity to eat a cooked meal every day.
In fact, raw foods are easier for our bodies to absorb, making it perfect for a substitute meal now and then. Think crunchy salads, fresh fruits, coleslaw, carrots. There are loads of raw food recipes that’s waiting to be discovered by you!
4. Vinegar = Salad Dressing
As you probably know, store-bought salad dressings are often filled with additives and things you don’t necessarily want to have in your diet. Why not make your own with vinegar? Not only is this a healthier option, but it also leaves the taste completely up to you.
Instead of using oil, choose your favorite flavor of vinegar, mix it with some lemon juice and herbs and there you go! We don’t have to have a fancy salad dressing, in fact something that can enhance the taste of the salad instead of killing it altogether is better don’t you find?
5. One Cup of Beans Per Day
Beans and legumes, yum! You might think we include this due to the protein content of legumes and beans. Think again. Beans and legumes are very high in fiber, something that’s crucial in any healthy diet. Be sure to get at least one cup of beans in your meal plan per day.
Think lentils, split peas, black beans whatever tickles your fancy! Beans and legumes also contain other crucial nutrients that’s guaranteed to improve health. Whether you include it as a snack or use them in your meals, one cup a day will keep the doctor away!
6. Drink Water
And finally, an obvious tip that a lot of us know about yet refrain from following. Staying hydrated is essential for your body’s health. Make sure you drink sufficient water throughout the day. The average recommended amount is about eight glasses of water per day.
And if you can’t commit to drinking that much water, try mixing it up with herbal teas and flavored water. Keep in mind that soda water is not a substitute for water at all.
There you have it! If you follow these tips you should be able to maintain a healthy lifestyle. Combine a healthy diet with exercise and you should be safe from catching any nasty bugs that’s doing the rounds.
We all need some more inspiration from time to time. We always keep a finger on the pulse of the veggie blogging world to stay updated on all the latest trends and yummy recipes. In this post we take a look at our top ten picks for delicious vegetarian recipes.
#1 Isa Chundra
Isa Chundra keeps us engaged and entertained with her fun approach to vegan cooking. If you arelooking for a new delicious dessert recipe, chances are Isa’s blog will have it for you!
#2 My New Roots
Sarah Brittain is a holistic nutritionist based in Copenhagen. Her blog offers fresh and simple recipes that’s easy to follow and drool worthy.
#3 Veggie Runners
This blog is run by a mother and daughter team who are passionate about running and vegetarian food. Follow their blog for fitness tips and loads of nutritional vegetarian recipes.
#4 Delicious from Scratch
Nancy is a professional chef, recipe developer and food photographer. On her blog you’ll find a wealth of scrumptious and healthy vegetarian recipes to die for.
#5 The Veg Space
Vegetarian living awarded this blog best veggie blog. Kate Ford has been a vegetarian for just over 20 years. On her award-winning blog you’ll find plenty of delicious vegan comfort food recipes.
#6 Naturally Ella
For some amazing vegetarian Mexican dishes, there’s no better blog to follow than Naturally Ella! The blog holds some true gems and very handy tips and information on cooking, ingredients and more.
#7 Sprouted Kitchen
Power couple Hugh and Sara Forte run this blog. We love the style of the site, photography but most importantly, the delicious vegetarian recipes. One worth bookmarking!
#8 The First Mess
This blog features a whole string of amazing recipes you can start trying out today. Blogger Laura Wright will take you through each step starting with fresh produce and ending with a delectable vegetarian meal.
#9 101 Cookbooks
One of our personal favorites, Heidi Swanson’s 101 Cookbooks is a must for every vegetarian out there! Swanson started the blog back in 2003 when she decided to work her way through all her vegetarian cookbooks.
#10 Tinned Tomatoes
For access to more than 600 delicious vegan and vegetarian recipes, bookmark Tinned Tomatoes. Jaqueline is a Scottish vegetarian who is a recipe developer and food writer. For a great veggie vindaloo curry, head on over to her blog!
And that concludes our roundup of our favorite vegetarian blogs today. We’ve bookmarked them all, have you? The list features a wide variety of content from vegetarians and chefs from all walks of life. Just dig in and start exploring the yummy recipes and soon you’ll find one that’s perfect for you and your family!
With the SVI and Volders two teams are still at zero points after three laps. But also for others the engine starts to stutter.
Innsbruck – Every week the marmot in Volders greets you: In spite of good performances, the promoted rider has always ended up empty-handed. And the SVI also pays tribute to the difficult opening programme.
“It’s bitter, of course, if you’re still standing there with zero points after three games,” SVI coach Markus Seelaus doesn’t talk around the bush for long. Above all, the defensive behaviour at standards has so far prevented a countable success: “We are behaving too childishly, too undecidedly. A similarly difficult autumn as last year is to be avoided at all costs: “We must keep calm and see that we finally reward ourselves once again”.
Michael Streiter also gets the same horn: “I can’t blame the team for anything, except that we don’t have the peace and quiet in front of the opposing goal.” The derby against Wattens (1:3) could have turned out differently: “We had a huge chance to score 2:0 shortly before the equalizer. It was more difficult to pass than to shoot the goal. But in return, we got the equalizer.”
Nevertheless, Streititer sees himself and his Volderer in the right lane: “We won’t let ourselves be put off. We know that we’re on the right track.” In Zinger Bingo players can make use of the offer once every day for an entire month after they place the first deposit and avail attractive bonuses.
Martin Rinker, on the other hand, was able to rejoice and win the first game of the season: “The worst game we’ve played so far, but this time we finally scored full points.” Rinker is not satisfied with the score yet, but: “The performances in the first games were quite appealing”.
While the Union could celebrate its first victory against Kundl (Lener: “We finally appeared as a team“), the opponent still stands at only one point. “I would have imagined the season start naturally differently , mourns coach Roger Kühmaier the good preparation after: It is only three rounds played, but now it applies fastest to find our form.”
Even the local rival Kirchbichl hasn’t been able to make it: “That was a scary movie,” coach Paul Schneeberger commented on the first half against Kematen. “That was inferior, I haven’t seen such a thing often before”. The increase after the break is encouraging, but: “It’s a mystery to me that you lose the thread like we do within a short time. That’s how football is.” Schneeberger also speaks for his colleagues in the table cellar when he says: “It’s no use moaning”.
Third defeat in the fourth game: FC Wacker Innsbruck was defeated 0:2 by SKN St. Pölten on Saturday.
Innsbruck – For FC Wacker Innsbruck, the second home game of the still young Bundesliga season did not go according to plan. The Tyroleans had to admit defeat to SKN St. Pölten 0:2 on Saturday in Tivoli in front of 4200 spectators despite a clear increase in chances. Rene Gartler already scored the lead in the 11th minute, Daniel Schütz set the final point in the 94th minute.
The Lower Austrians, who had surprisingly travelled to Innsbruck as second in the table, took command from the beginning. With a good order in the defensive and pinpricks in the offensive of Gartler, Ouedraogo and Co. the eleven of coach Didi Kühbauer made life difficult for the hosts and went deservedly with a 1-0 lead into the break.
Cheikhou Dieng Honours
- 1. divisjon (1): 2014
- SKN St. Pölten
- Austrian Football First League (1): 2015–16
Yellow instead of penalty kick
It was only after the change of sides that the black-green team took off and were unlucky after 57 minutes. A clear foul by Drescher on starting eleven debutant Cheikhou Dieng was considered a swallow by referee Alexander Harkam. Instead of a penalty kick, the Wacker wing player received a yellow ball.
Ilkay Durmus only hit the underside of the crossbar with a remarkable volley shot (70th). In two attempts by Albert Vallci (63.,78.) only centimetres were missing to the goal luck. But somehow it didn’t work out that evening – not even in the seven-minute injury time. On the contrary: former Wacker kicker Daniel Schütz scored the final score in the 94th.
And so the players of coach Karl Daxbacher conceded their third defeat in the fourth game. For the first time in the history of the Bundesliga, the first two home games of the season were lost. Meanwhile, St. Pölten continued its successful run and is still second behind champions Salzburg (2-0 against Hartberg).
“The fast goal was optimal for St. Pölten. We have tried everything – run, fought, played. There’s little to complain about, except that we didn’t put the ball in the goal”, Daxbacher was satisfied with the game of his team. “It was good in terms of performance, but not in terms of the result, of course.
“I am very happy that we won in Tirol. But the way I play doesn’t make me happy,” his opponent Kühbauer said after the match. “After the break we have played with the fire, sometime it will begin to burn. At the moment we have the necessary luck, but we shouldn’t overstrain that.” EuroGrand has become known for offering a full betting selection including traditional casino games, a mobile platform, and Live Dealer games.
Nobody knows how many hours of training Sprint superstar Usain Bolt has already completed. Now, however, he sweated for the first time at the Mariners, a professional football club in Australia. And that on a very special day.
Sydney – More than a hundred reporters and cameramen were waiting, some TV stations broadcast live from the edge of the pitch. Usain Bolt, wearing black gloves and a tracksuit with long trousers, entered the field of the Australian first division football team Central Coast Mariners on Tuesday. On his 32nd birthday, the eight-time Olympic sprint champion raised both his thumbs to greet the crowd, with a big grin on his face as he used to on his career.
As a birthday present and welcome greeting for the fastest man in the world, the club had its emblem painted on the lawn of the 20,000 spectator stadium in Gosford – a town of 160,000 inhabitants about 75 kilometres north of Sydney – its distinctive mark: Bolts Blitz. The world record holder over 100 and 200 metres did a few laps with his team mates, played a few balls – but he was also repeatedly bounced by one or two of them.
“I completely left my comfort zone.”
“The first day of training is always the hardest. It’s like in athletics,” said Bolt after his premiere. On his PR-prone tour around the world, the Jamaican has now landed in Australia after stops at Borussia Dortmund, Norway and South Africa. Will his career on the grass really be a success after his career on the track? In a good mood, the 32-year-old reported on offers from underclass leagues in France and Spain. But he doesn’t want to learn a new language either. To read Coin Falls Casino’s review, check them out!
“I have completely left my comfort zone. But that’s why I’m here,” said Bolt. “The first hurdle is now to get a contract. The Australian A-League season with its ten clubs starts in October. The first time Bolt could be used in a test match on 31 August. According to the official language regulations, the test phase will initially run “indefinitely”.
Nick Montgomery Honours
Central Coast Mariners
- A-League Championship: 2012–13
- Sheffield United F.C. Player of the Year: 2009–10
“He has a lot to lose”
Opinions about Bolt’s footballing ambitions and abilities also differ in Australia. With his “will and determination”, Bolt could surprise many, said former Mariners captain and assistant coach Nick Montgomery. “For me, that’s more important than the talent that talented players bring. I’ve seen it many times.”
Bolt has the best of both worlds: a world-class athlete with the hunger of a teenager who wants to become a football professional. “That’s certainly not a joke for him. He has a lot to lose. Time will tell what’s really inside him,” Montgomery said.
The Mariners are one of the smaller clubs in the A-League, were champions in the 2012/13 season. Last season, however, they finished last in the standings. They won only four of the 27 most recent games. But there is no relegation in the A-League.
Some experts think the Super Sprinter’s trip to the football pitches is just a marketing idea. It can be seen on videos that his skills on the ball are clearly lagging behind his speed. However, the Jamaican claims to want to make his “lifelong dream of professional football” come true.
In addition, the club and the Australian Football Association (FFA) have some hopes for the prominent guest star. Player advisor Tony Rallis said: “Bolt will give the A-League a profile that no money in the world can buy. This guy is an ambitious athlete. The A-League needed a hero and we got Superman.” The only question now is whether Superman can handle the ball well enough.
If you are looking for a great place to grab a bite to eat in Parkersburg, we’ve got you covered. We’ve dined out here a couple of times and have found the very best restaurants for vegetarians out there. Sometimes finding a great restaurant can be difficult to find, and what you expect is not always what you get!
Avoid disappointment and stick to our recommended list of the five best vegetarian restaurants in Parkersburg and enjoy a great meal, guaranteed.
For an unforgettable dining experience, you can’t go wrong when going to Cham’s! This Lebanese restaurant is sure to amaze with a fantastic atmosphere, scrumptious vegetarian meals and the best service in town!
We love the fact that the service is very personalized and of course the string of fabulous Lebanese dishes you get to try out. We’d recommend Cham’s for a fantastic night out, or even for lunch.
2. Spats at The Blennerhassett Hotel
For a ritzy experience, you have to visit Spats at The Blennerhassett Hotel. Now, the prices are up there, but it is worth it. The food is perfectly prepared, and the menu has loads to offer. We have to mention that it is not a vegetarian restaurant but the menu features vegetarian friendly food.
Going to Spats at The Blennerhassett Hotel is a definite must. But perhaps best kept for an intimate evening or a special event. Nevertheless, expect a masterpiece of cuisine.
3. Rubi’s Pizza and Grill
In the mood for some carbs? Get the best! Rubi’s Pizza and Grill offers the best Italian food in Parkersburg, you won’t get any better than this. Whatever you are in the mood for, expect authentic Italian dishes made to perfection.
The atmosphere and service are also great, nothing disappointed us at this spot. Fancy a salad instead? You’ll be able to dig in to some fantastic salads at Rubi’s Pizza and Grill.
4. Philippines Best Restaurant and Carry Out
Now we’re off to the Philippines right here in Parkersburg! This restaurant prepares the very best authentic Philippine cuisine you’ll ever taste – we promise. The also do takeaways, if you’d rather indulge at home. The atmosphere is not fantastic, but the food makes it worth it.
You’ll get delicious Philippine food at great value for money when going to Philippines Best Restaurant and Carry Out, that’s for sure.
5. CJ’s Italian Kitchen
You’ve got it – we’re suckers for Italian cuisine. But we had to add CJ’s Italian Kitchen to our list because they are one of our favorite spots. For great pizza, drool-worthy pastas and loads of gluten-free options, you’ll have your hands full selecting a dish!
The atmosphere and service are right up there with the quality of the food – fantastic. We’d highly recommend giving CJ’s Italian Kitchen a go if you are in Parkersburg.
And that concludes our countdown of our favorite restaurants in Parkersburg. Did you see a place you’ve already been? We hope you’ll visit any of our top picks one of these days. You won’t be disappointed!
Cooking can become a drag if you have to do it every day. It is however an activity that calls for creativity and besides, who doesn’t enjoy eating something delicious? Breathe some new life to your old dishes with our list of five delicious vegetarian recipes!
Whether you are looking for a failsafe recipe to make for a dinner party, or just looking for some new cooking inspiration, this list will hit the spot.
1. Roasted Asparagus and Tomato Penne with Goat Cheese Salad
This tasty salad is so easy to make, you’ll fall in love with it immediately. The combination of the roasted cherry tomatoes and asparagus paired with goat cheese is enough to get anyone salivating. The salad is perfect for dining at home or entertaining guests.
2. Polenta with Sautéed Mushrooms
Another dish that is quick and easy to make (it only takes 20 minutes), this one will have everyone at the dinner table asking for more. It calls for fontal cheese, which makes it a rather rich meal. The mushrooms and polenta tone the richness down a bit and gives it a wholesome, earthy taste.
3. Vegetarian Chili
You don’t have to miss out on all the spicy goodness that is good old chili! This three-bean vegetarian chili is simple to prepare and just as delicious too. It packs a protein punch with pinto beans, black beans and cannellini beans, and did we mention that it’s nice and hot? Perfect for colder days.
4. Vegetable Curry
Sticking with the hot stuff, here’s a curry you won’t be able to resist. With sweet potato, tomato and cauliflower. And, you’ll only need madras curry spice! It’s enough to keep you nice and warm when it’s cold out. If you like hot stuff, you can always add some chili or red pepper.
5. Couscous with Broccoli and Feta
The food so nice, the named it twice! Save some time and hassle by whipping up this delicious meal that’s ready in less than 20 minutes. Crunchy carrots and broccoli with feta and raisins and ginger and curry powder brings the couscous to life.
Any of these dishes are perfect for dining at home or entertaining guests. We’ve tried them all and found them to be delicious! Keep in mind that you can always change the ingredients up a bit if you don’t have what the recipe calls for.
Which recipe do you think you’re going to start with?
Switching over to a vegetarian lifestyle is not as simple as turning a switch. It does take some research and educating yourself on the matter. A lot of ‘new’ vegetarians out there fall into a trap and make avoidable dietary mistakes when they start out.
In this piece we discuss these dietary faux pas and shed some serious light on them. And even if you have been a vegetarian for a couple of years already, you may find some of these insights helpful to. Let’s get started, shall we?
#1 Protein Overdose
Everyone knows the importance of including sufficient protein in their diets. But, if you are not eating any meat anymore, it can be difficult to substitute it. A lot of newbies go for overkill and consume way too much protein than is necessary.
Instead of eating meat, supplement your diet with legumes, peas, quinoa and beans. You don’t have to eat loads of it, only 0.8 grams of your body weight per day.
#2 Anytime is Snack Time
Now when you’ve made the switch you may find that you are constantly hungry because your body is not getting all the nutrients it did in the past. A lot of newbies make the mistake of stuffing their faces with chips and cookies, which in turn has no nutritional value.
Instead, fetch a carrot or celery, some hummus or almonds, the list goes on. Ensure your snacks are bringing something to the table and adding value.
#3 Sticking to the Same Menu Day in and Day Out
There is a reason why people change things up in their diets. And it is a pretty good one too. Our bodies need a whole string of nutrients, vitamins and minerals to function optimally from day-to-day. If your unsure about menus and what you can eat, there are loads of inspirational sites and recipes out there.
If you are new to being a vegetarian, be sure to stock up on a couple of vegetarian recipe books. Sign up on educational blogs or start out with this easy 10-day diet.
#4 You Believe Everything You Read
There are of course hundreds of reliable sources out there, but you’ll need to sift through a couple to get to them. For example, if your role model is a vegetarian and a super model, you might want to look for another source. Not following a balanced diet can be detrimental to your health.
Follow our blog and speak to your local dietician for reliable information on changing your diet dramatically.
Being informed is the most important tip of all. A healthcare professional should always be your first point of call before changing your diet. There are of course a lot of benefits to following a vegetarian diet too. We do however urge you to get the facts straight before just sticking to carrots and celery!
Ditch the meat and switch to veg! Now, you may already have done so but you’re not sure about all the benefits you and your body are enjoying since you’ve become a vegetarian. For those of you who are not sure whether being vegetarian is a healthy option, you’ll soon think otherwise.
In this article we discuss all the key benefits you can enjoy as a vegetarian. So, whether you want to pat yourself on the back or need convincing, hold on tight for the countdown!
1. Improves Psoriasis Symptoms
Psoriasis is a disease that causes skin irritation and redness and can be devastating to those who suffer from it. Recent studies have found that following a vegetarian diet can in fact decrease the symptoms of psoriasis.
2. Decreases Risk of Heart Disease
Studies have proven that a vegetarian diet can improve your heart’s health. This is because vegetarian diets consist of loads of antioxidant rich foods. These antioxidants are responsible for decreasing damage due to stress.
3. Lower Cholesterol
The main source of cholesterol is the consumption of fatty foods and more importantly, animal fats such as chicken skin and the like. Vegetarians have lower cholesterol levels because they do not consume any animal meats or fats.
4. Improves Your Emotional Wellbeing
Dietary animal sources are rich in arachidonic acid, a substance that has recently been linked to mood disturbances. Researchers have found this link to be true and that vegetarians have a more balanced emotional state when compared to those who eat meat and dietary animal sources.
5. Decreases Risk of Cataract Development
Another study has provided proof that there is a direct link to eye health and diet. They found that vegetarians are in general less susceptible to develop cataracts whereas those who eat meat were more susceptible to get cataracts.
6. Decreased Risk of Strokes, Diabetes and Obesity
Researchers found that vegetarians have a more deliberate way of planning and choosing their meals. As opposed to some meat eaters who would eat anything without giving it a second thought. Eating recklessly can cause eating disorders and serious illnesses alike.
So, you see, it is a great thing to be vegetarian, no matter which way you look at it! If you are still not sure whether or not becoming a vegetarian is worth it, the evidence speaks for itself. Enjoy a healthier, happier life when you make the switch and join us!
Always keep in mind that there are certain nutrients you cannot function without. Read our article on essential nutrients here and be sure you get them all in!