Thursday, April 25, 2019

Health

morning-jogging

Stick to the Plan and Exercise Every Morning with Our Top Tips

If you are only starting out an exercise plan and you are like many other people, you probably have a difficult time showing up fo...

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Recipes

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3 Simple Mid-Week Dinner Recipes

vegie-meal

5 Dishes You Can Prepare for Just About Every Kind of Eater

4 Failsafe Vegetarian Desserts Perfect for Any Occasion

5 Scrumptious Vegetarian Dishes You Have to Try Today

3 Best Vegetarian Canape Recipes for Entertaining at a Party

Recent Posts

3 Simple Mid-Week Dinner Recipes

cooking-vegies

Getting dinner ready in the week can become a bit of a schlep. Plus, you’ve just spent half the day working and now you have to spend more time preparing a meal. Most of us look forward to getting home and just relaxing.

With these easy recipes, you won’t compromise on taste or on your time for yourself. Are you ready to transform your mid-week dinners?

1. Vegetarian Gnocchi with Kale and Dolcelatte

Vegetarian-Gnocchi-with-Kale-and-Dolcelatte
Image source: olivemagazine.com

Anyone for some creamy gnocchi? This recipe will only take 20 minutes of your time, very little effort and the result is one tasty dish!

Ingredients

  • Green salad
  • Half-fat crèmefraîche
  • Kale
  • Dolcelatte
  • Gnocchi

Directions

First off you need to prepare the gnocchi. Simply follow the cooking instructions and scoop out with a slotted spoon once its cooked. Using the same water, cook the kale for about five minutes and drain. In the same pan, mix the kale, cheese and crème fraiche.

Mix everything with the cooked gnocchi, place it in an oven dish and grill it until it is golden brown. Serve with some salad greens and enjoy!

2. Potato and Spring Onion Soup

Potato-and-Spring-Onion-Soup
Image source: olivemagazine.com

Perfect for a light dinner and those colder days when you need something warm and wholesome! This recipe is easy to make and won’t take longer than 30 minutes of your time.

Ingredients

  • Double cream
  • Butter
  • Spring onions
  • Potatoes
  • Vegetable stock

Directions

Melt the butter in a pan and add most of the chopped spring onions. You’ll need some green pieces for garnishing once the soup is done. Next, add the potatoes and season with salt and pepper to taste. Add the vegetable stock and bring to a boil.

Turn down the heat and let the soup simmer for about 15-20 minutes. Once everything is cooked and the potatoes are soft, use a stick blender or food processor to blend it until it is smooth. Add the cream, garnish and enjoy!

3. Spicy Black Bean and Squash Quesadillas

Spicy-Black-Bean-and-Squash-Quesadillas
Image source: olivemagazine.com

This delicious spicy black bean and squash quesadilla recipe is perfect for a lighter dinner and won’t take more than 30 minutes to make.

Ingredients

  • Tortillas
  • Onions
  • Chipotle chili
  • Jalapeno chili
  • Coriander
  • Lime
  • Garlic
  • Tomatoes
  • Black beans
  • Butternut squash
  • Cheddar

Directions

Fry the tomato, garlic and onion in a frying pan over high heat until it is well-cooked. Place the charred veg in a food processor with the chipotle chili and blend until smooth. Cook the butternut in the microwave for ten minutes or until cooked. Once it is soft, mash it up, add the black beans and mash again.

Add the cheddar, jalapeno, lime and coriander to the butternut blend and mix well. Spoon onto tortillas and fold them over. Grill over high heat in a frying pan until the tortillas are brown and crispy and the cheese is melted. Serve with the chipotle salsa.

There are loads of quick and easy vegetarian recipes out there, waiting for you to give them a try! Let us know if you’ve enjoyed any of the ones we’ve shared with you here!

4 Easy Tips to Ease You into Becoming a Vegetarian

eating-vegie-food

So, you have decided to become a vegetarian. Congratulations are in order! You can now look forward to a healthy lifestyle. It’s not easy though, and you have to take things one step at a time. But don’t you worry about a thing. Most of us has made that journey already, and we are here to help you on your way!

There are plenty of benefits you can look forward to as a vegetarian. In fact, you can learn more about how you will benefit in our post about the top six benefits of being vegetarian. But, you’ve probably already done your homework and want some tips on how to make the process a bit easier, right? Let’s jump right in.

#1 Identify Your Goals

This is the first step and is crucial, because without goals you don’t have anything to keep your eyes on the prize. Things to keep in mind is what you envision the transition to bring about, what you want to achieve, and what you envision to include in your diet.

Depending on your goals and needs, you’ll be able to decide whether you want to cut out meat and still eat dairy and eggs (lacto-ovo), eggs but no dairy (lacto-vegetarian) or vegan (no animal products).

#2 Take Some Time

Yes, it is a big transition and a major lifestyle change. It is going to take time to ease into this new way of life. The best advice is to systematically scale down your regular meals to ensure your body gets used to the change. You can start by eating two vegetarian dishes a week.

Slowly start incorporating more and more vegetarian meals until your body is used to the fact that it’s getting less meat. Don’t be in a rush, it’s not going to happen overnight!

#3 Replace the Right Foods

Just because your diet is changing doesn’t mean you are going to leave out certain nutrients completely. In fact, you should replace the foods you wean yourself off with something else that has the same nutritional value.

For instance, you will need to include a lot of legumes and beans, fruits and vegetables as well as grains. The nutrition you get should still be the same, otherwise you’ll end up feeling hungry.

#4 Don’t Starve Yourself

It goes without saying. You will probably lose some weight, but don’t assume you have to eat less or food that’s drab and tasteless. Your diet will most definitely not consist of salads and steamed vegetables alone!

You’ll be able to experiment and have fun with new foods and recipes. Keep at it and follow a healthy meal plan. Don’t end up starving yourself.

If you follow these simple tips you should be fine! Don’t be too hard on yourself and expect that the transition is going to take place overnight. Be proud of your decision and keep at it, you’ll soon experience the value of becoming a vegetarian.

6 Simple Vegetarian Food Hacks You Should Know About

vegetarian-snack

So, it’s dinner time and you are standing with your hands in your hair. What to make? Cooking and preparing meals day after day can soon become drab if you stick to the same boring menu. We’ve got some good news though.

We’ve compiled our list of the top six food hacks you can start trying out today! In this post we discuss six ways you can easily make meal times less drab and more fab.

1. Make Veggie Noodles

Pasta, pasta, pasta! Who doesn’t love a big bowl of warm pasta? Instead of eating all those carbs, try to spiralize your vegetables and make a nutritional veggie noodle. The best veggies to do this with? Try some fresh courgettes or carrots.

Imagine all the nutritional goodness in a bowl of veggie noodles. You no longer have to worry about the carbs or calories. Did we mention that it tastes great?

2. Include a Wider Variety of Oils

Why stick to olive oil when you have a world of oils to use? That’s right, using infused oils will add even more flavor to the most boring dish you’ve ever made. Mix things up a bit and start using sesame, coconut or chili for a zippier or flavorful meal.

No matter what you are making, just adding a little bit of oil can make a huge difference to the taste. Simply add it over some roast veg. Yum!

3. Buy Marinated Tofu

Don’t limit yourself and waste time prepping tofu! Buy pre-marinated tofu. Not only will this save you a whole lot of time, but it will also add loads of flavor to any tofu dish you prepare. You have the option to choose between olive, garlic or basil.

Gone are the days when you dreaded cooking another tasteless tofu dish. Using pre-marinated tofu ensures your meal is flavorful and delicious.

4. Experiment with World Cuisines

Whether you love Italian or Indian, you can experiment with any world cuisine as a vegetarian. Be daring and play around! Think scrumptious Mediterranean salads, delicious African veg or even spicy Indian curry.

There’s a globe’s worth of cooking you can play around with. You don’t have to stick to the mundane or boring at all!

5. Make Cauliflower Rice

For a healthier option than rice, you can also make cauliflower rice. It’s simple and much healthier than the same old starch you’ve had since you were a kid. Simply put a raw cauliflower in a food processer and blend it until it consists of smaller pieces resembling rice.

Next, you simply steam it and enjoy! Simple, right? And you won’t have to worry about those awful carbs anymore!

6. Opt for More Aubergine

If you have a serious meat craving, aubergine is the way to go! Not only does it resemble the taste but also the texture. Simply poke a couple of holes in the aubergine and hold it over an open flame turning it so that it cooks evenly.

Once it is blackened, put it in a sealable bag to steam further. What you’ll have is something that resembles meat, but that is way healthier! Here’s some of our favorite aubergine recipes to get you started.

Do you have any food hacks of your own? We would love to hear them! Remember, cooking should be fun and you should still be able to enjoy your meal, no matter what! Enjoy your culinary adventures.

food-vegan-animal-ingredients-Infographic
Image source: healthline.com

The 5 Best Vegetarian Life Hacks You Can’t Live Without

salad-choices

Whether you’ve just converted to this new exciting lifestyle or have been a vegetarian for years, there’s always a tip or two that goes a long way. Making the transition at first will however be a bit difficult and these tips and life hacks should come in very handy. On the other hand, those of you who’ve been vegetarians for a while, you may find some of these hacks helpful too!

1. Follow Influencers

Whether it’s a big influential organization or a mentor with loads of clout, follow them! This is where you’ll be able to get the latest news and trends as well as information on events. Whatever your reason for being vegetarian, these sources will guide and inspire you along the way.

On most of these sites you’ll also have access to great recipes, lifestyle news and everything related to the world of vegetarianism. Our post on the top ten vegetarian blogs is a great place to start!

2. Check Product Labels

This is a hack for the noobs out there. You need to get into the habit of checking every label of every product that you buy. This does include not only food, but also clothing and cosmetics. Learn to be aware of all the ingredients as well as dead-giveaways on labels indicating that the product is vegetarian-friendly.

If you are a vegan and are strongly against the use of animal testing, check for the leaping bunny on cosmetic products.

3. Plan Your Dining Out Experience

Nothing is more disappointing than going out for dinner and not being able to find a place where you can have a vegetarian meal. If you know you want to dine out, hit the net beforehand and find all the vegetarian-friendly spots close to you.

This will save you a lot of frustration and perhaps an argument or two. A bit of planning goes a long way and ensures you get what your lifestyle calls for.

4. Start Experimenting with Recipes

This is the fun part! Now that you have started embracing your new lifestyle, you can start experimenting and playing around with new recipes. If you want to, you can even look for vegetarian versions of old time favorite recipes.

Whether you want to try something new or try a vegetarian spin on a non-vegetarian dish, the kitchen is the best place to be!

5. Find Great Restaurants on the Net

Especially when you are traveling. If you ever find yourself abroad with your hands in your hair about where to get a great vegetarian or even vegetarian-friendly restaurant, hit the net! There’s this handy site called happycow.net.

Here you will find a comprehensive list of all the vegan and vegetarian restaurants in the world, as well as information on grocers and more.

You’re welcome! Now that you have some handy tips, we’re sure you are amped to try them out. If you are struggling with your transition, think back and remember your reasons for becoming a vegetarian. Keep up the good work, and your health will thank you for it!

5 Dishes You Can Prepare for Just About Every Kind of Eater

vegie-meal

Compromising when it comes to food is a pain. But don’t you worry! We’ve found some of the tastiest vegetarian and vegan dishes that will have anyone you know drooling over. These dishes are all completely safe for vegetarians and vegans, while meat lovers will find them just as tasty and satisfying.

We take a look at some top breakfast picks, light meals and finish it off with something for those with a sweet tooth.

#1 Scrambled Tofu

Scrambled-Tofu
Image source: isachandra.com

And you don’t have to stick to breakfast even. Whichever way you prefer eating or serving your scrambled tofu, you’ll be able to. Now, you may think that scrambled tofu is just about as boring as it comes. We’d like to disagree!

The secret is in the combination of flavors in this specific recipe. Cumin, garlic, turmeric and thyme makes for a delicious scrambled tofu that’s good to go on just about anything with just about everything!

#2 Banana Chocolate Pancakes

Banana-Chocolate-Pancakes
Image source: thespruceeats.com

In this recipe the milk is replaced with soy or almond milk. It does however include baking powder which adds some fluffy goodness to these delicious breakfast wonders! What we love most about this recipe is the fact that the banana and chocolate is baked in the batter, making it extra yum!

Want to add some crunch? Go ahead! You can add some nuts to the batter for some more yummy goodness. This recipe is a hit with the kids, non-vegans and just about anyone who loves a good pancake.

#3 Spicy Bean Chili

Spicy-Bean-Chili
Image source: mnn.com

A delicious spicy chili that only takes about 40 minutes to make? No way! Yes, that’s correct, this delicious chili will only take 40 minutes to prep and cook. This three-bean chili has quite a bite thanks to the chipotle chilies it calls for.

But, the level of spice and heat is completely up to you of course! If you love spicy food, you’ll fall in love with this wonderfully easy to make chili. It’s chockful of protein and just the right amount of zip to almost convert even those meat eaters you know.

#4 Macaroni and Cheese

Macaroni-and-Cheese
Image source: detoxinista.com

Wait, a delicious mac and cheese that does not contain any dairy or flour? Yes, that’s correct. This simple mac and cheese is probably the best we have tried. And it’s safe for vegans. Meat eaters will also find it pretty hard to resist.

What makes this mac and cheese recipe remarkable is the fact that it is made with a cashew-based sauce. Thanks to the deactivated yeast, the sauce has a delectable cheesy taste and consistency. Did we mention that it’s pretty quick and easy to make?

#5 Strawberry Cheesecake

Strawberry-Cheesecake
Image source: amygreen.me

If you want to impress your meat-eating friend, you have to give this yummy strawberry cheesecake a go. It’s pink, pretty and tastes amazing. It’s also completely gluten and dairy-free. That’s right, instead of cheese it calls for coconut milk and cashews.

But where does the color and the flavor come from? Strawberries of course! The cheesecake calls for one cup of strawberries and maple syrup, adding to its sweet flavor. Whether you want to indulge a bit yourself or impress some of your friends, this cheesecake is bound to become a favorite.

You see, it is easy to cook for anyone! And those who eat meat will more than likely thank you for introducing meal alternatives. Just don’t shove it down their throats, they won’t respond well to that tactic!

5 Top Tips to Be a Gracious Vegetarian Guest

eating-with-friends

Have you ever been in a situation where you are invited to a dinner party and the majority of guests, hosts included, eat meat? At one point in time all of us has been through this type of exercise. Now, it can go one of two ways. You end up not eating anything because everything contains meat, insulting your host, or it can go very well.

In this post we look at ways you can make the dinner very enjoyable for you and your host. A little bit of courtesy and understanding can go a long way! Let’s take a look how you can ensure a great dinner party, every time.

1. Tell Your Host About Your Dietary Needs Beforehand

Once the host contacts or invites you, you should discuss your lifestyle and dietary needs. This is not something that you should leave until the event or one day beforehand. In a very polite manner, simply mention that you are a vegetarian. If you are afraid that it might come across as blunt or rude, simply ask the host whether it would be a problem for their planning.

2. Be Courteous and Offer Help

You can always suggest that you help out with preparation and planning. When you get the invite from the host, ask whether you can help in any way with planning or buying of specific ingredients or produce. This is also a great starting point if you still have to mention that you are a vegetarian and saves you and your host a lot of trouble.

3. Suggest to Bring a Dish

If your host does not want you to help out, you can also suggest that you make one dish, whether it is an entre or the main course. There is of course a chance that the host declines your offer. If this is the case, and the host is willing to, you can always send one of your recipes. Keep in mind that it should be easy to follow and doesn’t need any expensive or extraordinary ingredients.

4. Don’t Try to Convert Guests

You may very well during the evening come across someone asking you about your lifestyle or perhaps even ridiculing it. If someone is genuinely curious, ask them if they would like to have a chat after dinner. Don’t try to convince them to change their lifestyles, simply let them know what it’s about. If someone is rude about you being a vegetarian, leave it be.

5. Give Thanks

And this is just a general tip that a lot of people follow, but it always a good idea to send a thank you note after the event. We’re not saying you should send it straight away, you can send it a couple of days afterwards. A quick thank you note will be well received by your host. You can even thank them for catering for your needs too.

And that’s it. Nowadays it’s a lot more common to have at least two dinner guests who are vegetarian than a couple of years ago. You should never feel bad or like a burden because of your lifestyle. There are ways of ensuring everyone has a good time, no matter what they eat! Here are some more tips on how to be a gracious vegetarian at every meal.

4 Failsafe Vegetarian Desserts Perfect for Any Occasion

small-deserts

Whether you are hosting a dinner party or want to treat the family with something sweet, having a couple of failsafe dessert recipes are always handy. You’ll love the simplicity of the recipes we’ve found, they require little prepping and doesn’t require a whole string of ingredients.

1. Buffet Style Donuts

This recipe gets a double yum from us, that’s for sure! It is simple to make and takes no less than six minutes! Chinese buffet style donuts are an absolute must try!

What you will need

  • Oil to deep fry your donuts in
  • One can refrigerated biscuits
  • Some sugar for coating your donuts

How to prepare them

Using a pan or deep fryer, heat some oil. Remember that the amount of oil should be enough to cover the biscuits. Once the oil is ready (about 350 degrees), place a couple of the biscuits in the foil to start frying. Check whether the submerged side of the biscuit is brown and turn it over to fry the other side.

Place the fried biscuits in a bowl lined with paper towel to drain off the excess oil. Once the whole tin of biscuits is fried, pour the sugar in a small bowl and dip each biscuit in the sugar to cover them in sugar. Serve and enjoy!

2. Fudge Cake

This amazing one pan fudge cake recipe is a dream to bake. You don’t have to be a whizz at baking to serve this moist, indulgent cake to guests or the family.

What you will need

  • Sugar
  • Cocoa
  • Flour
  • Vinegar
  • Baking soda
  • Salt
  • Vanilla
  • Oil
  • Water

How to prepare it

First you need to preheat your oven to 350 degrees. Next, you’ll sift all your dry ingredients in an ungreased pan of 9×13 inches. The key here is to remember that the pan does not have to be greased! Next, you mix all the liquids with the dry ingredients in the pan. Stir the mixture until it is just about blended.

That’s about it. Pop the pan into the preheated oven and let it bake for about 25 minutes or until done. Frosting this fudge cake is completely optional. Keep in mind that it might be difficult to spread frosting due to the texture. Eat and enjoy!

3. Strawberry Shortcake

This strawberry shortcake only takes 20 minutes to make. A great tasting no-mess, no-fuss recipe that’s perfect for taking to a get-together.

What you will need

  • Strawberries
  • One store-bought angel food cake cut in cubes
  • Powdered sugar
  • Sugar
  • Cream cheese
  • Frozen whipped topping

How to prepare it

First, get the strawberries cut in half, toss them in the sugar and mix. Place it in the refrigerator to chill while you prepare the cake. Next, you pour the powdered sugar and cream cheese in a bowl and mix it until smooth. Add the cake and whipped topping and mix well.

Place the mixture in a 13×9 inch ungreased pan and place in the refrigerator for two hours. Once it’s been chilled, remove and decorate with strawberries. Yum!

4. Reeses Squares

These squares are perfect for snacking in between meals or serving as a small sweet treat to guests with a cup of coffee. They only take 15 minutes to make and you’ll only need five ingredients!

What you will need

  • Peanut butter
  • Graham cracker crumbs
  • Confectioner’s sugar
  • Milk chocolate chips
  • Melted butter

How to prepare it

In a bowl, add the Graham cracker crumbs, sugar and peanut butter and mix it well. Add the melted butter to the bowl and stir until blended well. Scoop and press the mixture down in a 13×9 inch greased pan.

Next, you need to make the chocolate topping. Melt the chocolate chips and spread the chocolate spread over the peanut butter mixture. Place the pan in the refrigerator until the mixture is set!

And that’s a wrap! These recipes take very little effort and time and are among our favorite vegetarian dessert recipes out there. Have you tried any of them out? Which is your favorite?

Stick to the Plan and Exercise Every Morning with Our Top Tips

morning-jogging

If you are only starting out an exercise plan and you are like many other people, you probably have a difficult time showing up for the workout. Yes, getting up earlier is a big jump especially if you are used to pushing that snooze button until you have less than 5 minutes to get ready for work.

Even for those who are dedicated to their fitness routines will agree that getting up at 5am instead of 7am is difficult. But, some tips and tricks can help you get up and out of bed. We’ve found our top pick of tips that will ensure you jump up and get to your gym no matter what!

There are of course no one-size-fits-all solution, and it can take some time to get into the routine. These tips are however a pretty good starting point!

#1 More Than One Alarm

alarm-clock-bed

Nothing is more annoying than an alarm that goes off, and another going off a bit later or at the same time. If you struggle to get up in the mornings, set your alarms the night before. Set multiple alarms using different tones – the noisier the better!

Some people set two alarms to give their minds enough time to wake up. Do whatever you need to do to ease you into the day and be ready for that workout!

#2 Go to Bed Earlier

female-sleeping

No more late nights if you want to get up bright and bushy tailed at 5am or 6:30 for that matter. Adults need about 7-8 hours of sleep and can get away with as little as six hours of sleep. If you struggle to get up in the mornings, be sure to get to bed by 10pm.

Getting to bed earlier will ensure that you get a good night’s rest and that you won’t feel too tired when that first alarm goes off.

#3 Pack the Night Before

ironing-clothes

That’s right, a little preparation goes a long way. Packing the night before means you won’t have to run around looking for your trainers or gym gear. Not only does this save some time but also means you can sleep a little longer.

Whatever type of exercise you do, whether you jog, run, or frequent the gym, be sure you know what the following day’s routine is going to entail and get your things ready before you get to bed.

#4 Place Alarms Somewhere Other than the Nightstand

alarm-clock-desk

This is probably one of the most common traps people fall into. If your alarm is next to the bed, and it’s easy to switch it off, chances are your not going to get up very easily. That darn snooze button is the mother of all procrastinators.

Instead, be sure to place your alarm(s) somewhere else. This means you will have to get up and out of bed to switch it off. Getting up for your workout has never been easier.

#5 Get into the Swing of it

woman-waking-up

There are plenty of things you can do to ensure you stick to your early morning workout sessions. But the most important thing is to stick to it and form the habit of getting up and working out. Once you’ve formed the good habit and have some routine, it should be easier.

If you need more motivation, you can include other smaller habits in your morning routine. Drink a cup of coffee, have some breakfast, and think about how great you’ll feel afterwards.

These are but a few of some of the great tips out there. Other’s have said that they switch on a light once the alarm goes off as this force them to wake up. Some even splash some water on their face before heading out the door. Either way, we trust these tips will be able to help you achieve your fitness goals.

Dare to Include Dairy: 4 Reasons Why You Should Include Milk in Your Diet

pitcher-of-milk

From the top of your head, what is the main nutrients you miss out on as a vegetarian? Or rather, which ones should you focus on getting in through either supplements or other substitutes? Protein and calcium are probably the two most important nutrients that vegetarians need to fill up on.

Nutritionists and dieticians all agree that going meatless is a healthy option and that those who follow a vegetarian diet have a decreased risk of suffering from colorectal cancer. If you are a vegetarian who is currently not including milk or dairy in their diet, perhaps now is a good time to start doing so.

Milk, dairy and particularly eggs are a great source of protein, making it easier for you to get all your essential nutrients in. In this article we’ll highlight four reasons why you should consider including dairy in your diet. Let’s get started.

1. An Affordable Option for Optimal Nutrition

Ditch that soda and start drinking milk! Not only is milk an affordable beverage, but it is fully loaded with all the essential nutrients you need. Instead of buying some expensive soda or whatever beverage you prefer, buy milk. Did you know that one glass of milk contains nine essential nutrients?

This includes calcium and Vitamin D which is essential for strong and healthy bones, vitamin A that aids a healthy immune system, B vitamins that provides energy and last but not least protein.

2. Great Source of Calcium

But you can get calcium from other sources too, right? Of course, you can. Keep in mind though that it might not necessarily be that easy to get the correct amount of calcium in. For example, to reach the daily recommendation you would have to consume 21 cups of raw broccoli.

Broccoli is good for you, but we’re pretty sure keeping track of your calcium amount can be drab. By drinking three glasses of milk per day you will easily reach the daily recommendation.

3. The Ultimate Source of Protein

Yes, you do get plenty of plant-based foods that is a source of protein. These are however not complete protein and you will have to supplement your source of protein somewhere. Protein is essential for your entire body, including your teeth, bones, hair and muscles.

Milk is a complete protein, meaning you won’t have to look around and consume loads of other sources of incomplete proteins. Real dairy milk will provide you with all the essential amino acids you need.

4. Get All the Nutrients You Need

As far as food goes, getting all the nutrients you need can become a bit of a juggle as a vegetarian. Including milk in your diet means you will fill up on multiple essential nutrients, all at once! That’s right, you can now get rid of that bottle of multi-vitamins.

Milk is an excellent source of all the key nutrients such as Vitamin D, magnesium, calcium, Vitamin A, potassium, phosphorus and Vitamin B12.

So, there you have it, by drinking as little as three glasses of milk a day, you won’t have to worry about skipping or losing out on some essential nutrients. Ultimately including milk in your vegetarian diet means improved health!

Bodybuilding on the Veg: Our Top Tips for Best Results

couple-push-up

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

groceries

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

soy

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

woman-workout

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

kinds-of-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

peanut-butter

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

veg-small-meal

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.

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