The post Is a Vegan Diet Always Healthy? appeared first on Cooking 4 All.
]]>The Facts
Certainly, adopting a vegan lifestyle can lead to positive health outcomes. Research indicates that plant-based diets are associated with lower risks of heart disease, certain cancers, and type 2 diabetes. Additionally, vegans typically consume higher amounts of fiber, antioxidants, and essential nutrients found abundantly in fruits, vegetables, legumes, and nuts.
However, the mere absence of animal products does not guarantee a healthy diet. Vegan options in today’s market range from nutrient-rich whole foods to highly processed, calorie-laden alternatives. Pre-packaged vegan snacks, vegan desserts loaded with refined sugars, and heavily processed meat substitutes may lack essential nutrients and contribute to an imbalanced diet.
Vegan and Healthy: Doing it Right
To ensure optimal health on a vegan diet, individuals should focus on nutrient density and variety. Incorporating a wide range of colorful fruits, vegetables, whole grains, legumes, nuts, and seeds is essential to meet nutrient requirements. Key nutrients often lacking in vegan diets include vitamin B12, vitamin D, calcium, iron, omega-3 fatty acids, and protein. Supplementing or consuming fortified foods can help address potential deficiencies.
Furthermore, mindful eating practices, such as portion control and limiting processed foods, are crucial for maintaining any balanced diet—vegan or not. Cooking at home, reading labels attentively, and prioritizing whole, unprocessed foods can contribute to overall health and well-being.
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]]>Breakfast Is Important
There has been a lot of debate about the first meal of the day, with some arguing it’s a great one to skip if you’re looking to lose weight, whilst others maintain that it’s the most important meal of the day. Experts now agree that individuals react differently to missing out on breakfast, with some people feeling fine until lunchtime, whilst others will make up for the lack of breakfast by snacking on energy-dense foods come mid morning. A good rule of thumb is to start the day off with some hydration (lemon water is a great choice) and some gentle movement, such as a short walk or some yoga. Half an hour to an hour after this, if you’re feeling hungry then that’s a great sign to get stuck into some healthy porridge, wholemeal toast or eggs.
(@veganiina)Load Up At Lunch
Too many of us skip lunch or place little important on it while we’re at work, but emerging evidence suggests that eating a decent amount in the middle of the day is a great way to stay fuelled and stave off afternoon snacking. Try some vegetable soup with wholemeal bread, a high protein option like a chicken salad or eggs, or enjoy a luxury sandwich with some greens. Eating four to five hours after you’ve eaten breakfast should mean that you feel hungry and ready to eat lunch, without your blood sugars dipping too low.
Enjoy An Early Dinner
There’s now plenty of evidence to suggest that eating too late at night (depending on your bedtime, this would be around 7 – 8pm) can have a negative impact on our sleep, metabolism and digestion. Enjoy an earlier, lighter dinner with a focus on plenty of vegetables and wholegrains to keep you sated until the morning. Don’t forget to add some healthy proteins, such as tofu, beans, fish or white meat.
Considering the times at which you eat, as well as the content of your meals, can help you hit your dietary goals, whatever it is you’re working towards.
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]]>The post Healthiest Bread Options For Health-Conscious Eaters appeared first on Cooking 4 All.
]]>Whole Grain Bread
High in fiber and nutrients, this is typically the go-to bread recommended by nutritionists. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” nutrition expert Katie Dodd explained.
Rye Bread
Not only is rye a grain of its own, but rye bread contains no wheat flour. Because of its low wheat content, rye bread often has a significantly lower impact on blood sugars than other breads.
Sourdough Bread
What’s particularly great about sourdough bread is that it undergoes a natural fermentation process, meaning that it is made in an organic way, unlike some other bread.
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]]>The post 3 Health Benefits of Olive Oil appeared first on Cooking 4 All.
]]>Reduces Inflammation
Extra-virgin olive oil is high in antioxidants, which improve the body’s immune system, as well as preventing chronic inflammation that is often linked to diseases such as heart disease, Alzheimer’s, and arthritis.
Provides Key Nutrients
Besides the high levels of antioxidants, olive oil is also high in other key nutrients. It’s high in fatty acids as well, which help you grow stronger, and contains vitamins E and K.
High in Monosaturated Fats
Most of the fat in olive oil is oleic acid. This has been linked to reduced inflammation, and may even have an effect on reducing the risk of inherited cancer. It is also resistant to high heat, which means that extra-virgin olive oil is a healthy oil to cook with, as the healthy fats are still operational.
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]]>The post 3 Healthy Eating Instagram Accounts to Follow appeared first on Cooking 4 All.
]]>Real Life Nutritionist
Miranda Galati is a dietitian friend you never had and she’s here to help you set up for a healthier life. She covers hot topics like detox diets, carbs, and gluten while being inclusive of all the foods. You can also see what she eats in a week and get inspiration from her own menu—it’s absolutely real and achievable.
Compston Kitchen
Husband and wife Stephen and Elise Compston run Compston kitchen, the account where they share recipes and tips on healthier eating every day. Thanks to their hashtag #upgradedeverydayeats, you can implement small changes that have a big impact over time.
Fit Men Cook
Most of the cooking accounts are run by women but Kevin Curry is here to prove there are some excellent exceptions. His Instagram page Fit Men Cook shows how some common foods can be turned into healthy and delicious recipes anyone can make.
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]]>The post 6 Tips for Eating in Restaurants When You Are on a Diet appeared first on Cooking 4 All.
]]>Eat Something Before Going Out
Going to a restaurant hungry is a recipe for disaster when you are on a diet. Not only are you more prone to ordering something unhealthy, but you are also more likely to overfill. This is why you should always have a healthy snack at home before dining out. Hunger won’t distract you when ordering food while this will also help you eat in moderation
Do Your Homework on the Restaurant
If it’s the first time you are going to a particular restaurant, then you should do some research before. Check out the menu if it’s available online and see which healthy options they are offering. Also, dive into the reviews to see if people already recommended dishes that won’t interfere with your diet.
Be the First One to Order
Now that you know the offerings of the restaurant don’t waste your time doubting yourself. When the waiter comes, be the first one to place your order. This practice will help you not to be distracted and tempted by the things that others order.
Double Down on Veggies
The easiest way to ensure a healthy meal is to double down on veggies. So order a salad and make it your main meal. Or ask the waiter to bring you veggies as a side dish instead of an unhealthy option like French fries. A bonus tip related to ordering a salad is to skip the dressing. Depending on what’s in them, the dressings can be quite caloric. Alternatively, ask the waiter to put the dressing on the side.
Drink a Lot of Water
The best drink to pair with your meal will always be water. Drinking water before and during meals will not only help you avoid sweetened drinks, but it will also make you feel full.
Skip the Dessert
All the hard work you’ve put into maintaining your healthy eating habits can be ruined by the dessert. So, instead of going for a chocolate cake, think about skipping dessert entirely and go for a coffee. Or at least go for something like yogurt or fruit salad (without the whipped cream).
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]]>The post This Brand Marries Together Wellness and Superfoods appeared first on Cooking 4 All.
]]>One wellness company that should be on your radar is Golde. The brainchild of Trinity Mouzon Wofford and her partner, Issey Kobori, what began as a side hustle from a 1-bedroom apartment in Brooklyn, has turned over the past year into a full-blown business.
With an emphasis on natural, healthy ingredients meant at boosting your immune system, the company began with a single product, the Original Turmeric Latte Blend.
For Mouzon Wofford, the benefits of turmeric shouldn’t be overlooked. “It makes such a difference in my skin and immunity,” she shared in an interview with Golubka Kitchen. She adds that because it’s anti-inflammatory, she’s also found it to be really helpful in clearing up redness or breakouts.
Over the past couple of years Golde evolved in terms of products, and now has a line of superfood essentials that include morning smoothies and even skincare, with essentials like Matcha and Shroom Duo, Pure Greens Kit, and Superfood Masks. Designed with Y2K aesthetics in mind, you can expect a lot of pinks and greens, that make for a more pleasant purchasing experience.
“I really think doing away with rules (re: food, etc.) has been the most important change I’ve made,” says Mouzon Wofford. “There’s absolutely nothing wrong with avoiding gluten or dairy because it upsets your stomach or causes breakouts, but don’t complicate your life with structure that does not serve you.”
Head to the brand’s online shop, and follow them on Instagram for more.
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]]>The post Which Foods are Best For Reducing Stress? appeared first on Cooking 4 All.
]]>Artichokes
Artichokes are a great stress reliever. Not only are they are packed full of fiber, minerals, and vitamins, but they also are an excellent source of probiotics. Probiotics are efficient at combatting stress and anxiety.
Shellfish
Shellfish such as clams, mussels, and oysters have been proven time and again to have mood-boosting properties. In addition to the many vitamins and minerals, shellfish promotes dopamine production, which is the chemical that makes you feel good.
Oily Fish
Oily fish such as salmon, mackerel, herring, and sardines are high in omega-3 and vitamin D. These are two nutrients that help improve mood and brain function.
Sweet Potatoes
Eating more sweet potatoes will actually lower the levels of cortisol in the blood, which is the hormone that makes you feel stressed.
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]]>The post Best Foods to Eat Before a Workout appeared first on Cooking 4 All.
]]>Omelette
Not only are omelettes delicious, but they give you what you need to enjoy a good workout. They’re packed full of protein and healthy fats, which support your muscles and metabolism.
Wholegrain Sandwhich
Whole grains are full of plant-based protein and slow-burning carbs. These give you long-lasting energy and help prevent muscle damage. Eat with ham, cheese, chicken, or fresh salad.
Chicken Salad
Lean protein is excellent for fueling your body for a workout. Try frying some lean chicken breasts in a parsley sauce, and season with salt and pepper, along with a fresh salad.
Protein Shake
They can sometimes catch a bad rap, but a simple protein shake can go a long way to give your body what it needs for a workout.
Oats
Simple and not too filling, oats are a classic for pre-workout nutrition. They give slow-release carbs and keep you fired up throughout the day.
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]]>Fabulous Skin
There’s no need to spend tons of money on expensive skincare products, because eating veggies on a regular basis can help you improve skin health. Carrots, leafy greens, tomatoes, and berries are just some fruits and veggies that can hydrate your body and help you get fabulous skin.
Weight Control
Vegetables are an excellent source of fiber, and eating fiber-rich meals can help you feel full faster. This means that eating a salad with lunch is a great way to control your portions and maintain a healthy weight.
Improve Health
The most obvious benefit of eating a salad every single day is improved health. Eating nutritious foods such as veggies is an easy way to boost the immune system, improve your heart and eye health and reduce the risk of diseases.
It’s Easy
Last but not least making a nutritious salad is extremely easy and literally anyone can prepare a colorful and delicious salad in less than five minutes.
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