VEGANISM - IT JUST GETS BETTER AND BETTER!

when a book claims that “the science is clear. the results are unmistakable”, and that by changing my diet i can “dramatically reduce the risk of cancer, diabetes, heart disease and obesity” … how could i not invest a little time in finding out exactly how this can be done! the china study: the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health was well worth the investment and i not only feel more supported in my decision to be vegan, but inspired to share this information with others in my field of study, circle of friends and family and anyone who cares to ask what the benefits of my lifestyle are!

after hearing the name of this text pop up here and there, and subsequently reading some great reviews, i decided to hop online and excitedly place an order for this and a few other vegan reads

although the spanish mail system required considerable patience, the china study: the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health finally landed on my desk ready to educate me and reinforce my views on how great a vegan diet really is!

MY (MUCH NEEDED) VEGAN WEIGHT-LOSS MEAL PLAN

ok... so after moving to europe right after smashing through my uni exams, to start a new job far, far away from home (on the other side of the world to be exact!), going from one winter to another (very cold european) winter, and feeling stressed, cold, lonely and bored... i just so happened to inevitably gain a heap of weight - boo hoo! well at least they are my lame excuses for a lack of willpower and common sense!

the issues:

CHOCOLATE KAMUT + HAZELNUT PORRIDGE

for those kamut lovers, here is a breakfast treat to satisfy your kamut cravings! 

how? 

1/2 cup of rolled oats

1 1/2 cups of kamut (chocolate flavoured)

1 tablespoon of sugar

combine the oats, sugar and kamut in a small saucepan and bring to the boil. turn down the heat and simmer for 3-5 minutes (or until the oats have softened). serve topped with a sprinkle of whole or crushed hazelnuts. 

in case you have never heard of kamut before, which is not suprising! here is a bit of info about this non-dairy beverage: 

kamut is a brand of khorasan wheat, an ancient strain of wheat also referred to as Q-77. it has a very high protein content and also contains a high mineral concentration (especially selenium, zinc, and magnesium). it is considered a high energy grain, providing the body with more energy in the form of complex carbohydrates (the better kind). even though this strain contains gluten, it has been found to be more easily digestible by people who may have slight allergic tendencies to wheat. 

i have to say, i am not a huge fan! perhaps this is due to the high quality of soy milk available in madrid or the fact that this one was chocolate flavoured?! either way i think i will stick to the other non-dairy milk varieties available, which are considerably lower in price too! i do consider the nutritional aspects of this product to be highly beneficial - however the fact that i have added sugar to this recipe to suit my taste considerably alters the nutritional value of using it in the first place... but if you are a fan omit the sugar and reap the rewards of this complex carb beverage! 

BANANA CINNAMON SMOOTHIE

how?

1 frozen banana

250mL of cold soy milk (of non-dairy milk of choice)

1/2 teaspoon of cinnamon

extra cinnamon for dusting

combine the frozen banana, soy milk and cinnamon in a blender and blitz until smooth. pour into a large glass and dust with extra cinnamon - enjoy!

why banana and cinnamon? well... bananas are a great source of potassium, vitamin C, manganese and fiber; whilst cinnamon has been shown to lower LDL cholesterol levels (the bad kind), exert a beneficial regulatory effect on blood sugar levels, as well as inhibit the growth of medication-resistant yeast infections!

simple, vegan, super healthy and delicious!

WHITE BEAN + ARTICHOKE SALAD

not only does this salad look great but it is also super healthy - not so surprising i guess since it is a salad after all but it is one super ingredient that really offers a health kick - artichokes!

why? 

in a study of the antioxidant content of 1,000 different foods, artichokes (which contain quercertin, rutin, anthocyanins, cynarin, luteolin, and silymarin) ranked seventh

studies have also shown that artichokes can cause apoptosis (programmed cell death) and lower cell proliferation rates in a variety of cancers (including cancers of the prostate breast and luekemia)

on the subject of digestive health, artichokes are a natural diuretic, improve gallbladder function (bile production), lower LDL cholesterol (the bad kind) levels whilst raising HDL cholesterol (the good kind) levels, and aid in digestion due to their high fibre content

recommendations have been made to include an artichoke each day – diced in a salad such as this – to reap the health benefits of this super food!

"FANCY A CUPPA?"

tea contains antioxidants (or polyphenols) called flavonoids - as noted in my post on green tea - the most potent being ECGC, which has been shown to protect against free radical damage that can contribute to cancer and heart disease

black tea, having been fermented, has lower concentrations of polyphenols than say green tea; however its antioxidizing power is still significant. studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke and may reduce the risk of stroke.

drinking tea has also been found to support healthy bones – with regular tea drinkers displaying the strongest bones (irrespective of other risk factors) than non-tea drinkers.

tea also contains fluoride and tannins that may keep plaque at bay – which means a winning smile! (just go light on the sugar if you can’t live without it)

not only does it help prevent chronic disease, but tea also strengthens your immune system against infection, and since tea is calorie-free (without added sugar or ‘milk’) it’s a winner for the waist line too!

ENERGY VS WEIGHT - THE SCIENCE

although adopting a vegan diet can be a great way to initiate weight loss and improve your general health dramatically, it can also be just as unhealthy as a non-vegan diet without consideration of some basic facts! 

CALCIUM CAN DO!

"you don't drink milk?!... but... but... how do you get your calcium?" - heard this before? well don't fret... milk is not the only (or necessarily the best) source of calcium!

B12 BOOST

you may possible have heard the spiel about vegan's being unable to access the necessary vitamins and minerals blah blah blah! but this is far from the truth! an important vitamin that may be a little difficult for vegans to find is, however, vitamin b12

THE SKINNY ON VITAMIN A

remember those stories as a kid about eating carrots and developing a super-power of enhanced night vision?! well its true!