Tag Archives: vegan

A Day on My Plate: What I Ate from Breakfast to Dessert

Since I talked about breakfast yesterday morning, let’s talk about the rest of the day in food, too.

Did you get hungry before lunch? I did. I made myself a smoothie with a blend of fruits, spinach, flax seeds, water and a little protein powder.

You should be hungry for a good lunch about 4 hours after breakfast. As a runner, I need lots of carbs and try to get them in earlier in the day so that I’m not going to sleep with a belly full of pasta. For lunch, I had whole wheat pasta with sauteed veggies, topped with a little olive oil and spices, including the must-taste, very good for you nutritional yeast.

Afternoon snack comes right before or after my afternoon workout and is always a Clif Bar.

Dinner for me comes after a good workout, so I refuel with more protein. I try to avoid frozen, processed “fake meats” so usually this means beans or high-protein veggies like broccoli. Yesterday I made tofu scramble for dinner, crumbling and sauteing tofu with peppers, spinach, tomatoes, onions, garlic, and some other spices.

I needed a little more before going to bed so I had peanut butter, banana, dark chocolate chips and a little almond milk. Usually I’d blend these ingredients with ice for dessert, but since it was so cold, I ate them like cereal.

Eat up! Remember that eating too little can be just as bad as eating too much, and it’s all about quality over quantity. When you fill up on vegetables and fruits, you can eat more than if you waste calories on pastries and cheese.

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Filed under Nutrition, Veganism

Is a Vegan Diet Healthy?

“Is a vegan diet healthy?” is a common question, particularly amongst people contemplating a change. Here are answers from three popular, non-vegan, Q&A Web sites, columns, and health resources.

CNN diet and fitness expert Dr. Melina Jampolis says:
“Overall, vegan diets (diets containing no animal products) can be very healthy. They are generally much lower in saturated fat and cholesterol than animal-based diets, which include meat, eggs and dairy. Research suggests that replacing a percentage of the saturated fat in your diet with plant-based proteins such as beans, tofu, and nuts can significantly reduce a number of heart disease risk factors including high blood pressure and high cholesterol. In addition, several studies have found that very low meat consumption is associated with a significantly lower risk of death. …”

The Mayo Clinic says:
“A well-planned vegetarian diet is a healthy way to meet your nutritional needs. … Adopting a healthy vegetarian diet isn’t as simple as scraping meat off your plate and eating what’s left. You need to take extra steps to ensure you’re meeting your daily nutritional needs. …”

Healthline says:
“… A well-planned vegan diet can be nutritionally adequate, even for children and pregnant and lactating women. However, it is important that wise food selections are made. …”

For the most part these sum up my thoughts. Simply following vegan guidelines of leaving out animal products will not constitute a healthy, nutritious diet. There are plenty of junk foods that are vegan. But, a healthy vegan diet has been proven to have more health benefits and less related problems than a healthy meat-based one.

To help grasp what constitutes a “healthy” vegan diet, here is a vegan food pyramid from the Vegan Coach.

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Vegan Athletes Abound

Veganism amongst professional athletes is a very popular topic. Every vegan bodybuilder, boxer, runner, and more is coming out to speak about they keep fit on a healthy, animal-free diet and lifestyle. The news coverage on these sporty men and women has been phenomenal! Here are some good ones to peruse for inspiration:

* ESPN’s Page 2 highlights Milwaukee Brewers’ Prince Fielder, Hall of Fame footballer Tony Gonzalez, fighter Mac Danzig, Minnesota Twins’ Pat Neshek, and marathon runner Scott Jurek in “Who says you have to eat meat to be a successful athlete?”

* We Like It Raw (as in a raw vegan diet) talks about Tim “the raw runner” VanOrden and his upcoming speaking events.

* The Vegan Soapbox has a good article about being a vegan athlete in general titled “We Are All Guillermo Vargas.”

* For even more, check out Buzz Feed’s feature on vegan bodybuilding that includes links to six of the best articles and sites on the topic.

* Click on the picture here to see a more complete list of vegan athletes with links to even more info about being one.

Now, aren’t you inspired to eat a fantastic vegan diet and exercise to your max potential?

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Filed under Athletes, Veganism