Eat Healthy, Live Healthy
Eat Healthy, Live Healthy
Adopting a vegan diet is not an easy decision to make. You sacrifice plenty of food options to achieve an effective dietary habit—even forgoing meat and other animal products. But turning vegan doesn’t have to be boring. You can mix up the ingredients with any flavor you want to fit your liking! What’s more, going vegan can lead to a broader set of health benefits.
Read more vegan-related posts on our blog at Baagan. We’ll show you how good it is to eat plant-based meals that are highly nutritious for our bodies. If you want to eat healthy, visit us in San Ramon, California.
EATING PLANT-BASED COULD BE COUNTERPRODUCTIVE
EATING PLANT-BASED COULD BE COUNTERPRODUCTIVE
If you are going vegan (plant-based) because your doctor recommended it, for any health reason, animal compassion, sustainability or simply you have chosen to eat healthier and you think going vegan is the answer. Yes, It might be. But be careful what you eat. These days there are a lot of plant-based foods available which are highly processed to be like meat products which are high in carbs and calories. These products may cause other side effects as well. If you would like to have more energy or lower body weight, just going vegan may not be enough if you are not eating healthy.
That's what Baagan is all about: Healthy vegan food. Our food is organic, plant-based, non-processed and free of preservatives, additives, gmo, soy etc. We sprout beans to make burger patties. Sprouting makes beans and legumes more nutritious, fibrous and easy on digestion. The Baagan menu is high in protein, low in carbs and calories. We use organic sunflower oil to fry french fries and cauliflower tempura. We use spices to make our dishes tasty and therapeutic.
THE ACTUAL COST OF TURNING INTO A VEGAN
THE ACTUAL COST OF TURNING INTO A VEGAN
Turning into a vegan is quite a daunting endeavor. Many people who have become vegans can attest to what they had to sacrifice for effective vegan dietary patterns. A vegan will have to forgo eating certain foods even though they are their favorite. Moreover, one has to go through many things to fit into the vegan diet plan. In this article, we will look at the true cost of being a vegan. Of course, the cost does not only include the amount that you will use on foodstuff on a daily basis. Below is what you have to maneuver to become a bona fide vegan.
The Financial Aspect
Becoming a vegan is not necessarily expensive. However, one will notice a change in food expenses after starting the vegan diet plan. For instance, a household may be using about $500 on groceries. After embracing the vegan diet, the cost may escalate with about thirty percent. This implies that buying vegan groceries and other foodstuffs will need a person to dig deeper into his or her pocket. Being a vegan also needs one to buy a variety of food substitutes. Nonetheless, this should not imply that the vegan diet is entirely expensive.
Health Issues
Turning into a vegan means a change in diet patterns. For some people, the transition period before the body gets used to the new diet is unbearable. At times, the digestive system takes time to adapt to the new meals. Even though health complications due to change of dieting are rare, digestive tract issues can be devastating. For instance, some beginners of the vegan diet report that they get diarrhea issues.
Pressure from People
People who meet with friends, colleagues, and family members for eating out face a huge problem after becoming vegans. The move is often viewed as an uncalled for by many people. That makes people around a vegan beginner to pressure him or her to forgo the diet plan and enjoy what is on the table during an event. Occasionally, one may give in to this pressure and leave the vegan diet plan for good. For emotionally strong people, it is possible to subdue that pressure and continue with the diet plan regardless of what people will say. On the other hand, it becomes extremely difficult for some people to control their emotions when they are judged for their choices. That is especially when their closest friends and family members scold them.
Avoiding Eating Out
In reference to the explanation of the factor above, many vegans dread and avoid eating out with their friends, colleagues, and family members. The primary cause of such situations is the pressure one may get due to their personal dieting choices. Some people, even close friends, may not understand (leave alone respect) the choices we make. To evade any event of quarreling with close people about dieting choices, vegans just avoid eating out in the company of others. However, modern restaurants have become accommodative of vegans by offering vegan meals on the menu. In such restaurants, one can order a customized meal in line with the vegan diet plan and enjoy eating out with anyone.
FIVE REASONS WHY YOU SHOULD TEACH YOUR CHILDREN TO GRADUALLY
ADOPT THE VEGAN DIET
FIVE REASONS WHY YOU SHOULD TEACH YOUR CHILDREN TO GRADUALLY
ADOPT THE VEGAN DIET
Disliking animal products is not only a thing of adults. In fact, it happens with children! Most children experience severe allergies out of eating certain animal products. These posses a very difficult moment to parents while trying to solve the issue that at times may culminate into a medical complication. Nevertheless, a parent can help the child by teaching the child to adopt the vegan diet gradually. It is absurd to have the notion that vegan diet is unsuitable for children. Below are reasons why you help your children to adapt and get used to the vegan diet.
Health Benefits
If well planned, the vegan diet can be healthy for kids. The diet plan has been known to have uncountable health benefits for adults. Likewise, the health benefits are replicated in kids. According to research, children raised on a vegan diet do not get sick often as compared to other kids. That is because the vegan foods do not contain unhealthy elements that are rampant in junk and animal foods. In fact, vegan foods are typically low in cholesterols and saturated fats, which are termed as ‘unhealthy’ fats. The diet is rich in fiber, which is healthy for the digestive system of children. With the assurance of health benefits that comes with the vegan diet, parents (especially vegans) can raise their kids to be vegans.
Children’s high-energy needs
It is inevitably true that children require a lot of energy when they are growing. Naturally, a child has a small stomach and thus has to eat several times to satisfy the energy requirement of the body. Luckily, the vegan diet contains a mixture of energy giving foods. For instance, one can make a meal using refined and unrefined (whole grain) cereals and carbohydrates. Alternatively, one may give a child soymilk during breakfast. For the growth and development of the brain and the nervous system, one may incorporate soy and canola oil in vegan meals. The oils contain linolenic acid, which is important for brain and nervous tissue function.
Children need good nutrition
Most nutritionists around the globe advocate for a vegan diet plan for children because of the nutritional value of the diet. With the inclusion of different ingredients, a child can get as many nutrients as possible without the parent breaking a sweat. Notably, the vegan diet helps the child get enough proteins, vitamins, and minerals like iron and calcium. Moreover, they get suitable fats from non-meat sources. All these nutrients and minerals are very vital in the growth and development of a child.
Help children to understand environmental conservation
Recent research indicates that eating meat and dairy products contributes to the carbon footprint. Therefore, eliminating meat and dairy products from household meals will help everyone understand their role in conserving the environment. That ethical choice helps in contributing a better environment. One can teach children that being a vegan helps in emitting less toxic chemicals. Furthermore, children will appreciate that conserving the environment will help in securing their future.
HOW TO STICK TO THE VEGAN DIET WHILE TRAVELLING INTERNATIONALLY
HOW TO STICK TO THE VEGAN DIET WHILE TRAVELLING INTERNATIONALLY
It is true that it sometimes proves hard to follow the vegan diet while at home. With this in mind, just imagine how hard maintaining the vegan diet can turn out to be while traveling abroad. Nonetheless, it is not difficult with proper plans and zeal to keep up with the vegan diet. Even the most meat-heavy destinations in the world have some veggies to offer. When traveling, it is essential to prepare ahead of time and make it easy to stick to your vegan lifestyle.
HOW TO STICK TO THE VEGAN DIET WHILE TRAVELLING INTERNATIONALLY
HOW TO STICK TO THE VEGAN DIET WHILE TRAVELLING INTERNATIONALLY
It is true that it sometimes proves hard to follow the vegan diet while at home. With this in mind, just imagine how hard maintaining the vegan diet can turn out to be while traveling abroad. Nonetheless, it is not difficult with proper plans and zeal to keep up with the vegan diet. Even the most meat-heavy destinations in the world have some veggies to offer. When traveling, it is essential to prepare ahead of time and make it easy to stick to your vegan lifestyle.
Pack sufficient safe snacks
While traveling, you may not find vegan options. Perhaps, vegan meals may not be part of the culture you will be interacting with while abroad. It may be surprising to be in a country with veggie options but it is literally not something you will enjoy. You may find yourself in a country with a different alphabet system where language will become a huge communication barrier. Trying to tell a waiter that you want a meal prepared with certain ingredients will be difficult. An ideal solution for all this would be to pack many safe snacks before your travel. This way, you can comfortably eat the snacks if you lack vegan-based meals.
Go ethnic when eating out
It is all right if you are traveling to a city known for its vegan variety. Finding the way around such a destination in search of a vegan restaurant will be easy. In case finding a vegan restaurant proves hard, consider dining in Asian, Indian, African, or Mexican restaurants. Most of these restaurants will have at least some options that do not contain animal products. If you are in the company of people heading to a steakhouse, not all is lost. Just request a baked potato with a side salad. It can make a healthy and satisfying meal.
Get creative in hotels
It is rare to get a hotel room equipped with a kitchenette to allow you to prepare your customized meals. Even so, you can still find ways to eat fairly well by being creative. You can request room service for meals without animal products. If the hotel is not willing to provide the meals as per your demands, just get creative. Get out and look for a grocery shop. Buy fruits, nuts, and non-dairy milk. With fruits such as bananas, papaws or mangos, you will be able to make fruits juice. You can also make oats with hot water or non-dairy milk. Just get creative!
Pick vegan-friendly destinations
There are destinations that are already known to be vegan-friendly. HappyCow, an online service that lists sources of vegan, recently released its first top-10 list of vegan-friendly cities worldwide. according to their website, the online service said that they determined the destination by a number of offerings, population density. Besides, the people’s impression of the “overall vegan-friendliness” of the city was evaluated. Some of the vegan-friendly are Berlin, Los Angeles, Warsaw, Taipei, New York City, Singapore, London, Tel Aviv, and San Francisco.
The Benefits of a Plant-Based Diet: How Eating More Plants Can Improve Your Health
In recent years, the paradigm of nutrition has shifted towards emphasizing the benefits of plant-based diets. These diets, centered around whole, minimally processed plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, have gained widespread recognition for their positive impact on health and well-being.
Plant-based diets are rich in essential nutrients such as fiber, vitamins, minerals, and antioxidants, which are crucial for supporting various bodily functions. They have been associated with numerous health benefits, including reduced risk of chronic diseases such as heart disease, diabetes, hypertension, and certain cancers.
One of the primary advantages of a plant-based diet is its potential to promote heart health. Studies have consistently shown that plant-based diets can lower blood pressure, cholesterol levels, and inflammation—all risk factors for heart disease. Additionally, the abundance of dietary fiber found in plant foods helps to improve cholesterol levels and regulate blood sugar levels, further reducing the risk of heart disease.
Furthermore, plant-based diets may also support weight management and promote healthy aging. Plant foods tend to be lower in calories and saturated fats while being higher in fiber, which can help control appetite, enhance satiety, and support weight loss or weight maintenance efforts. Additionally, the antioxidants found in plant foods can help protect cells from damage caused by free radicals, potentially slowing down the aging process and reducing the risk of age-related diseases.
Transitioning to a plant-based diet doesn't have to be an all-or-nothing endeavor. Even small changes, such as incorporating more fruits and vegetables into your meals or swapping out animal products for plant-based alternatives a few times a week, can yield significant health benefits. Experimenting with new recipes, exploring different cuisines, and being open to trying new foods can make the transition to a plant-based diet enjoyable and sustainable.
It's important to note that a plant-based diet can be suitable for people of all ages and life stages, including children, pregnant or breastfeeding women, and older adults. With careful planning and attention to nutrient intake, plant-based diets can provide all the essential nutrients needed for optimal health and well-being.
In conclusion, embracing a plant-based diet can be a powerful step towards improving your health and vitality. By focusing on whole, nutrient-dense plant foods and reducing your consumption of processed and animal-derived products, you can reap the many benefits of a plant-based lifestyle and thrive at every stage of life.
Understanding Macronutrients: A Guide to Protein, Carbs, and Fats
Macronutrients—protein, carbohydrates, and fats—are the three main components of food that provide energy and essential nutrients for the body. Understanding the role of each macronutrient and how to incorporate them into a balanced diet is key to supporting overall health and well-being.
Protein is often referred to as the body's building blocks, as it is essential for the growth, repair, and maintenance of tissues and muscles. Sources of protein include both animal-based foods such as meat, poultry, fish, eggs, and dairy products, as well as plant-based options like beans, lentils, tofu, tempeh, and edamame. It's important to consume an adequate amount of protein each day to support muscle health, immune function, and hormone production.
Carbohydrates are the body's primary source of energy, providing fuel for physical activity and vital organ function. There are two main types of carbohydrates: simple carbohydrates, found in foods like fruits, vegetables, and dairy products, and complex carbohydrates, found in foods like whole grains, legumes, and starchy vegetables. While carbohydrates have been somewhat demonized in popular diets, they play a crucial role in providing energy and supporting overall health.
Fats are another essential macronutrient that often gets a bad rap. However, fats are necessary for various bodily functions, including hormone production, nutrient absorption, and cell membrane structure. Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon and mackerel, are an important part of a balanced diet. It's important to focus on consuming unsaturated fats, which have been shown to have numerous health benefits, while limiting intake of saturated and trans fats, which can increase the risk of heart disease and other health issues.
Balancing macronutrients in meals is essential for supporting overall health and well-being. Aim to include a variety of protein, carbohydrates, and fats in each meal to ensure you're getting a wide range of nutrients and energy sources. Experiment with different foods and recipes to find combinations that are satisfying and nourishing for your body.
In conclusion, understanding macronutrients and their roles in the body is essential for building a healthy, balanced diet. By incorporating a variety of protein, carbohydrates, and fats into your meals and snacks, you can support optimal health and well-being at every stage of life.
10 Superfoods to Add to Your Diet for Optimal Health
Superfoods have gained popularity in recent years for their exceptional nutritional benefits and potential to support overall health and well-being. While there is no official definition of what constitutes a superfood, these nutrient-dense foods are typically rich in vitamins, minerals, antioxidants, and other beneficial compounds that promote health and vitality.
Here are 10 superfoods to add to your diet for optimal health:
1. Berries: Berries such as blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, which help protect cells from damage caused by free radicals. They're also rich in fiber and vitamin C, making them a delicious and nutritious addition to smoothies, oatmeal, or yogurt.
2. Leafy Greens: Dark, leafy greens like spinach, kale, Swiss chard, and collard greens are nutritional powerhouses. They're loaded with vitamins A, C, and K, as well as folate, iron, and calcium. Incorporate them into salads, stir-fries, soups, or smoothies for an extra boost of nutrients.
3. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, protein, fiber, vitamins, and minerals. They're a convenient and satisfying snack option and can also be sprinkled on salads, yogurt, or oatmeal for added crunch and nutrition.
4. Salmon: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Aim to include fatty fish in your diet at least twice a week to reap the benefits of these important nutrients.
5. Avocado: Avocado is a unique fruit that's rich in heart-healthy monounsaturated fats, fiber, potassium, and vitamins E and K. It's incredibly versatile and can be enjoyed on toast, in salads, as a topping for tacos or sandwiches, or blended into smoothies for a creamy texture.
6. Quinoa: Quinoa is a gluten-free pseudo-grain that's packed with protein, fiber, vitamins, and minerals. It's a complete protein, meaning it contains all nine essential nutrients.
The Dangers of Processed Foods: How to Make Healthier Choices
In today's fast-paced world, processed foods have become ubiquitous in our diets. While they offer convenience and often appeal to our taste buds, many processed foods are laden with unhealthy ingredients that can negatively impact our health in the long term.
Processed foods typically undergo various stages of refinement and contain added sugars, unhealthy fats, sodium, and artificial additives. These ingredients can contribute to a range of health issues, including obesity, heart disease, type 2 diabetes, and even certain types of cancer.
One of the primary concerns with processed foods is their high sugar content. Excessive sugar consumption has been linked to numerous health problems, including weight gain, insulin resistance, and inflammation. Added sugars hide in many processed foods, even those that don't taste sweet, such as bread, sauces, and condiments. Reading ingredient labels can help you identify hidden sugars and make informed choices about which products to include in your diet.
Additionally, processed foods often contain unhealthy fats, such as trans fats and refined vegetable oils, which can increase LDL (bad) cholesterol levels and raise the risk of heart disease. Opting for whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can help you avoid these harmful fats and promote better heart health.
Another concern with processed foods is their high sodium content. Excessive sodium intake can lead to high blood pressure, fluid retention, and an increased risk of stroke and heart disease. Many processed foods, especially canned soups, frozen meals, and snacks, are loaded with sodium to enhance flavor and extend shelf life. Choosing low-sodium or sodium-free options and seasoning foods with herbs, spices, and citrus juices instead of salt can help you reduce your sodium intake and protect your cardiovascular health.
Making healthier choices when it comes to processed foods doesn't mean giving up convenience altogether. Instead, focus on selecting minimally processed options that contain whole, recognizable ingredients. Opt for fresh or frozen fruits and vegetables, whole grains, lean proteins, and healthy fats whenever possible. When purchasing packaged foods, read ingredient labels carefully, and choose products with shorter ingredient lists and fewer additives.
By prioritizing whole, minimally processed foods and minimizing your intake of processed foods high in added sugars, unhealthy fats, and sodium, you can protect your health and well-being in the long term. Remember that small changes add up over time, so start by making gradual adjustments to your diet and focus on nourishing your body with nutrient-rich foods that support your overall health goals.
Meal Prep 101: Tips and Tricks for Planning and Preparing Nutritious Meals Ahead of Time
Meal prep, the practice of planning and preparing meals in advance, has gained popularity in recent years as a convenient and effective way to save time, money, and stress while maintaining a healthy diet. Whether you're a busy professional, a parent juggling multiple responsibilities, or simply looking to streamline your mealtime routine, meal prep can help you stay on track with your nutrition goals and make healthier choices throughout the week.
The first step in successful meal prep is planning. Take some time at the beginning of each week to decide which meals you'll be preparing and what ingredients you'll need. Consider your schedule, dietary preferences, and any special dietary needs when planning your meals. Make a list of groceries and stick to it to avoid impulse purchases and ensure you have everything you need on hand.
When it comes to meal prep, simplicity is key. Choose recipes that are easy to prepare, can be made in large batches, and can be easily reheated or assembled throughout the week. One-pot meals, sheet pan dinners, and slow cooker recipes are all excellent options for efficient meal prep.
Invest in quality storage containers to keep your prepped meals fresh throughout the week. Glass or BPA-free plastic containers with tight-fitting lids are ideal for storing cooked food safely in the refrigerator or freezer. Divide larger dishes into individual portions for easy grab-and-go meals or to avoid overeating.