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Vegan vs Low Carb

Diets for Weight Loss: Vegan vs Low Carb

Dietary choices have been quite the topic of conversation as of late. Eating is something we do day in and day out, a necessary means for survival. We’ve all heard the saying if you look better, you feel better, right? Now more than ever people are paying close attention to what they are consuming, and how it is affecting their bodies.Lets discuss Vegan vs Low Carb

With all of the processed food that is available, it is easy to get caught up in the grab n’ go lifestyle when it comes to food. However, over time it has come to fruition that mindless eating can lead to various dietary issues and of course, weight gain. One can practice conscious eating in many ways, whether it be avoiding overly processed foods, avoiding foods that contain animal products (veganism) or monitoring carbohydrate intake. So with all of the diets out there today, which is the best for keeping the number on the scale from going up?

What is veganism?(Vegan vs Low Carb)

Veganism is the practice of excluding all animal meat and byproducts from the diet altogether. Veganism has become quite popular in the 21st century. Extensive research has been published which reveals that increased meat consumption is a significant cause of cardiovascular disease, which is the leading cause of premature death in the United States. Dietary research has also linked dairy consumption to increased inflammatory responses in the body, which can become detrimental over time.

Why has veganism become so popular?

Veganism has become increasingly popular in society today as people are becoming more food conscious in efforts to maintain a longer, healthier life. As long-term nutrition studies come to fruition, foodborne illness no longer ends at salmonella and food poisoning. People are looking for ways to help themselves feel better on a day to day basis, and many vegans attest to the fact that removing animal products from their diet and instead maintaining a plant-based diet has helped them do just that.

Does veganism help you lose weight?

Just like any diet, veganism is not a quick fix for someone looking to lose weight. Of course removing products high in fat and cholesterol such as cheese and red meat is good for your overall health, however, simply removing these products without replacing them with healthier alternatives won’t provide the weight loss results you may desire.

One of the most common mistakes people make when switching to veganism is failing to plan how they are going to change their diet. Veganism is a lot more than just having a veggie burger instead of a real cheeseburger, and people often fail at getting the correct nutrients they need to lose weight.

Plant-based diets can lead to weight loss if the correct dietary choices are implemented. It is important to supplement the diet with plenty of whole foods such as fruits, vegetables, legumes, and greens to ensure one is getting a sufficient amount of vitamins, nutrients, and proteins they need. Plant-based foods are often nutrient dense, which is the main reason a vegan diet coupled with exercise can lead to weight loss.

Will ditching carbs help me ditch some pounds?

As humans, we definitely need to include carbohydrates in our diet to merely survive. Carbohydrates are our bodies source of quick energy, as they can be quickly broken down and converted to our bodies form of energy (ATP). Did you ever get a burst of energy after eating a nice starchy meal, but then feel a “crash” not long after? That is because you’re body can quickly use the carbs as energy, but the body depletes this energy source very quick as well.

Carbohydrates that are consumed and then not used for energy are stored as fat, which is why most people associate cutting carbs with shedding fat. I’ll spare you the science lesson, but cutting carbohydrates entirely out of the diet can be extremely dangerous. If you are focused on losing weight, it is best to avoid the overconsumption of carbohydrates rather than expelling them altogether.

Also, the source of the carbohydrate intake is imperative to weight loss. Bleached carbs such as white pasta and white bread are often referred to as “empty carbs” because they are stripped of their nutrient-dense grains. This is why you may hear people switching to whole grain or whole wheat bread over white bread. Whole grain carbohydrate sources are rich in vitamins and nutrients, as they are not stripped during the bleaching process, which helps you feel fuller longer.

What is a good carbohydrate intake for weight loss?

When it comes to food intake, there is no one size fits all diet to guarantee weight loss. In terms of carbohydrate intake, the sweet spot lands right in the middle of the spectrum. Underconsumption of carbs in the diet can lead to a decline in cognitive function, as the brain feeds off of healthy fats that are stored in the body by carbohydrates. Overconsumption of carbs can lead to weight gain and fatigue.

A meta-analysis published by the Lancet Journal of Public Health showed that in over 400,000 participants, those who maintained low-carb and high-carb diets had an increased risk of weight gain and mortality than those who maintained a moderate carbohydrate intake.

If I am going to decrease my carb intake, what should I eat instead?

The same meta-analysis showed that participants who supplemented their diet with plant-based fats and proteins rather than fats and protein sources derived from animal products had a decreased risk of mortality and weight gain. Focusing on the consumption of whole foods which are dense in nutrients will definitely put you on the right path for weight loss.

Any other benefits of veganism?

Today, the increased amount and increased quality of vegan alternatives that are available make it even easier to ditch animal byproducts. Tofu and soy products that mimic the taste and texture of meat are making their way into more grocery stores. Non-dairy alternatives are making their claim to fame as well, such as coconut and almond milk, and nutritional yeast which has a cheese-like flavor.

Not only can veganism help you consume more nutrient-dense foods, but it also seems to help out the environment as well. In 2012, livestock that was bred for beef consumed 65 trillion gallons of water, and that is only beef. The meat and dairy industry also contributes about 65% of gas emissions that are harmful to the ozone, which contributes greatly to climate change

source https://biogreen.life/vegan-vs-low-carb/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/vegan-vs-low-carb.html

[marthaalayne3]

Vegan Work Boots

A Buyer’s Guide to Animal-Friendly Vegan Work Boots

You’ve set out to find the perfect pair of  vegan work boots, but you have no idea where to start. Mainly because it’s almost impossible to find boots or any other type of clothing in this day and age and be 100% sure they weren’t made from animal sources.

You need to know how to find the pair of boots that meet all your needs. Comfort, style, practicality, and of course that they weren’t manufactured through the killing of a living being. You simply can’t accept such an idea!

In this guide, we’ll cover every aspect of the boot buying process: what to consider, what to look for and where to find it. We’ll also look at a few other factors that are worth keeping in mind such as comfort, style, and functionality. Being vegan doesn’t mean you should be uncomfortable in your kicks.

Ethical Considerations On Vegan Work Boots

You don’t have to be reminded that taking the life of a living being for the sole purpose of creating a consumer product is nothing if not unethical. It’s worth reminding ourselves why we put so much effort into being conscientious of the products we buy and especially the ones we wear.

After all, the materials we clothe our bodies with are statements about who we are. Not just what we like in style but what kind of a person we are. Taking a life to make a fancy pair of pants, a coat, or even a shoe probably makes your stomach turn. The motivation that makes such action acceptable in the fashion industry or anywhere for that matter is deplorable. It’s nothing other than killing for capitalism!

Let the Search Begin

The search for the perfect cruelty-free vegan work boot starts with being well informed. Let’s look at several factors to consider when you’re shopping for the perfect boot whether you’re a hard-working lady or a guy who just likes that work boot style. Or vice versa of course!

What to Look for When Shopping for Steel Toe Work Boots

What Makes a Boot Vegan?

As a vegan consumer what you look for are items that aren’t manufactured using animal products or any type of animal byproduct. As we begin to discuss the different components of a vegan boot keep in mind that it doesn’t necessarily have to be made of leather or any type of animal skin to be from an animal source.

 The rubber and other parts that might look completely synthetic may be chemically manufactured using animal byproducts.

Material Identification – Tags

Where to Find the Tag

The first place to look when your shopping is the product tag on the work boot itself. This tag provides information like the size, washing & cleaning instructions, where it was made, and what materials were used. This may be located in a few different places.

Tongue – In most shoes, especially shoes with a tongue behind the laces, the tag will be inside the tongue near the top. It’s usually a small square or rectangular tag.

Insole – It could also be inside the bottom of the boot on the insole where your heel would rest.

Inside Upper – Sometimes you’ll even find it on the inside of the upper part of the boot called the shaft. Often in this location, it will be printed rather than sewn in on a patch.

Bottom Sole – In some cases this information will be on the bottom of the rubber sole of the boot. If you only see the size of the boot here the rest of the critical information is somewhere inside the boot!

Next, let’s examine exactly what information we want to find on the tag.

Symbols that give you Material Information

The key to the tag, once you find it, is to identify what materials were used to make the boot. There are four standard symbols to look for.

Leather and Leather Coated Symbols – The “Leather” symbol resembles a rawhide animal skin and the “Leather Coated” symbol is just like the Leather symbol but has a diamond in the center. These two are without a doubt made with animal skin.

Non-Animal Symbols – The two basic non-animal sourced symbols are “Textile” which looks like a woven fabric pattern and “Other” that is just a simple diamond. These are most likely made from all synthetic or fabric sources like cotton.

Animal Sources

As you look into a particular boot from any retailer, you have to ask the question, “What is the synthetic sole really synthesized from?”

Some of the most common animal sources of boot and shoe leather according to PETA are “cows, pigs, goats, and sheep; exotic animals such as alligators, ostriches, and kangaroos; and even dogs and cats, who are slaughtered for their meat and skin in China, which exports their skins around the world.” You may also encounter wool and down as well.

And synthetic shoe soles might be partially manufactured from animal byproducts. The “rubber” may contain stearic acid or byproducts from the animal hide that when mixed with synthetic ingredients create a rubber-like material that’s used for shoe and boot soles.

Non-Animals Sources

Non-animal sources for shoe materials come from a variety of different sources. A short list would contain cotton and other textiles, synthetics like plastics, foam, and rubber. All of these are materials you want to keep your eye out for when you’re avoiding animal-based products. Just as an aside, the synthetics and rubber composites are made mainly out of petrochemical sources that originate from fossil fuels.

Men and Women’s Work Boots and What’s Important

Safety and Practicality

There was a time when men’s boots were all made for practicality and women’s shoes, in general, were engineered for aesthetics…not comfort! Luckily today consumers and shoe manufacturers alike have come to grips with what’s important!

When you look for a good work boot, the first thing on your mind should be safety. After all, you plan on “getting the job done.” Hopefully, the job ends with a pat on the back and not a trip to the ER to have a toe reattached!

Steel toe boots are as common as sneakers these days. That’s in large part due to government regulations meant to ensure that boot manufacturers are producing boots that will actually protect your feet from injury.

Standard features on work boots today include the traditional steel toe, metatarsal guards, non-puncture and non-slip soles. You can be assured that any manufacturer selling a boot today will comply with government regulations. Most likely if a company is selling vegan targeted boots or shoes, they are at the top of the list from a safety perspective.

Style

If you take just a general survey of the vegan clothing and shoe industry, you’ll see that style is paramount. There are countless retailers, especially online, that offer fantastic quality boots that are safety compliant and attractive at the same time! The days when women had to settle for men’s work boots are over. Today there are complete steel toe boot lines just for women!

 There are options in every traditional color, style, and application just as you’d find in a regular boot company. You’ll be surprised that there are some much nicer options for boots in some of the smaller online retailers. There’s an artful and stylish edge that a smaller company can provide that you just won’t find in a big retailer.

Resources to Help Find Vegan-Friendly Shoes and Other Products

Online – Ecommerce

There are more online retailers than you can count today. A simple google search will provide several, from more prominent general retailers to smaller upstart niche shoe companies and specialty stores. There’s literally a boot for every age, style, job, and flavor in the market in the age of digital commerce. To try and list them here would be an injustice!

Offline – Brick and Mortar Boot Stores

Your other option is to look for a local retail shop. You can find everything in your geographic area by doing a local google search or consulting a print business directory. The upside to a local business is that you’ll be able to try on the shoes and know that they’re both comfortable and agreeable with your sensibilities.

Things to look for on websites

Something to look for when you’re visiting an online or physical store location is whether or not they are vocal about their veganism and their support for it. Some bigger retailers offer vegan boots in addition to all the usual selection but opting for a totally vegan store would be preferable. Try to support stores that offer 100% vegan products.

Also, be on the lookout for certifications that let you know the store is selling products that are certified vegan. There are a few different organizations that offer certifications for vegan products and services. However, remember a certification is not a government-sanctioned guarantee.

If you’re still not entirely convinced that a boot company or retailer is genuinely vegan, you can reach out to them and ask questions about their manufacturing process and where materials are sourced. Any sincere vegan will be glad to engage in a conversation to reassure you that their footwear is vegan.

With these considerations in mind, you should be on the right track to purchasing a new pair of vegan work boots. Your happiness won’t be so much about the boots you decide to buy, it’ll be about the satisfaction of knowing you didn’t contribute in any way to the harm or death of another living being. That’s worth any price tag!

source https://biogreen.life/vegan-work-boots/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/vegan-work-boots.html

[marthaalayne3]

What a 1200 Calorie a Day Plant Based Diet Looks Like

When you think of diet the first words that most likely come to mind are restriction, calorie counting, and bland foods.

This can most likely be attributed to the fact that one of the most popular approaches to weight loss is caloric restriction often taking the form of What a 1200 Calorie a Day Plant Based Diet Looks Like

This diet plan has become somewhat infamous within the weight loss community and for a good reason.

Although calorie restriction has been shown to be an effective approach to weight loss, it’s extremely important to always focus on the quality of the food over quantity and never consume any less than 1200 calories per day for safety and health reasons.

Still committed to attempting a 1200 calorie per day diet but hesitant about the restrictive nature of this sort of meal plan?  What if I told you that your new diet plan doesn’t have to be boring and restrictive to be effective?

One of the major criticisms of 1200 calorie diet plans is that when you significantly decrease your intake of calories, you risk decreasing essential nutrients.

This is a fair criticism as the less food you are able to consume the less opportunity you will have to meet your daily nutrient requirements.

For this reason, it is important to use your daily allowance of calories wisely and choose highly nutritious foods to fill up your daily meal plans.

This is where the vegan aspect comes into play. The vegan diet consists of plant-based products that often offer a much higher nutrient to calorie ratio making it an ideal candidate for those looking to limit their calories in order to lose weight.

While there are many delicious plant-based alternatives to traditional animal products, such as vegan mac n cheese, vegan sausage, vegan chicken nuggets, you name it, these products are often highly processed and contain higher calorie counts than plant-based whole foods.

It is often best to shy away from vegan junk food as it doesn’t contain as many nutrients and will rack up your calorie count very quickly.

By simply switching out heavily processed vegan alternatives for plant-based whole food alternatives, you’ll see not only that your intake of major nutrients will increase, but your portion sizes will increase as well.

Now enough with the small talk, let’s get to the meat and potatoes, or in this case, the fruits and veggies.

Here is an example of what a day in the life of a vegan, 1200 calorie based, diet looks like.

What a 1200 Calorie a Day Plant Based Diet Looks Like In Breakfast

Smoothie bowls provide a great alternative to traditional cereal meals because they can pack in a ton of micronutrients into a quick meal to get your day started off right.

Let’s start off by highlighting the nutritional benefits that are contained in this first meal.

The strawberries will provide you with a ton of vitamin C as well as fiber. In addition to making your smoothie bowl extra creamy and delicious, the banana will also contribute to your daily needs of fiber and potassium.

Blending the spirulina powder into this concoction is an easy way to contribute to your daily iron requirements as well.

Vitamin B12 is a major concern that I hear time and time again when the topic of vegan diets come up in conversation. Luckily, adding unsweetened coconut milk that is fortified with vitamin B12 is enough to cover your daily requirements of B12.  

When you top off this breakfast bowl off with chia seeds, you are reaping the benefits of vitamin K as well as your omega-3s! Don’t care for the consistency of chia seeds? Try flax seeds instead. The possibilities are endless!

There is plenty of room for creativity in the preparation of your own smoothie bowls so don’t feel obligated to stick to the fruits that are listed below. This is an extremely flexible recipe, and any sort of combination of fruit will be delicious!

To prepare this simple smoothie bowl just blend one frozen banana, one frozen cup of strawberries, and one teaspoon of spirulina powder, with one cup of unsweetened fortified coconut milk.

Pour into a bowl and add half a cup of fresh blueberries or raspberries, and a dash of unsweetened coconut flakes. Top  it off with a spoon full of chia seeds and enjoy the most important meal of the day!

What a 1200 Calorie a Day Plant Based Diet Looks Like At Lunch

When your midday lunch break finally comes around, you’ll be glad that you packed a meal that is not only low calorie but delicious and filling as well!

Open-faced sandwiches are a great way to enjoy the satisfaction of a yummy sandwich.

A simple calorie hack is to skip the second piece of bread and eat the sandwich open faced. Skipping the second piece of bread allows for extra calories where it counts. Um did someone say avocado?

Coat 2 teaspoons of hummus on to each of the two toasted (if preferred) pieces of Dave’s Killer whole grains bread.

I prefer Dave’s Bread because it contains almost half of your daily requirement of fiber which makes you feel full and satisfied.  Any whole wheat bread of your choosing will suffice, however.

Thinly slice ¼ of an avocado and spread evenly between the two slices of bread. Add three slices of tomato to each piece of toast.

Top it off with a little salt, pepper, and even a little hot sauce if you’re feeling extra spicy!

If the sounds of these tasty sandwiches haven’t got you sold yet, a breakdown of the nutrients included in this meal should assure you that you are getting the most bang out of your caloric buck.

The two slices of bread as noted before will provide you with a substantial portion of your daily fiber needs, but will also provide you with iron, manganese, and vitamin B1.

The hummus will provide you with some protein, fiber and iron, which will help you feel full without weighing you down. No one likes having to push through that tired, heavy feeling for the rest of the workday.

The avocado contains a variety of B vitamins, as well as folate and the tomato slices contain vitamins A and C. With all these nutrients, who could resist a guilt-free sandwich like this?

Dinner: Spinach Quinoa Salad

Arguably, the best way to sum up your day is to reward yourself with a big beautiful salad. This meal is light yet filling and is a perfect way to prepare your body for an overnight fast while you sleep.

This is a super easy spinach toss salad that will be a simple meal to throw together after a long day at work. Don’t care for some of the veggies in this salad? Let your creativity take charge and add your favorites!

Just simply throw 4 cups of raw spinach into a bowl, add half a cup of cooked quinoa, five slices of cucumber, ¼ of a cup of cooked edamame beans, ¼ of a cup of black beans, ¼ of a cup of chopped broccoli, and three teaspoons of chopped walnuts.

Mix it all up in a bowl sprinkle with lemon juice and balsamic vinaigrette to taste, and you’ve got dinner!

I’ll sum up this final meal by highlighting the nutritional benefits of this tasty salad. For starters, your body will thank you for the generous amount of vitamin A, folate, and vitamin C from the spinach.

The protein and folate in the edamame beans are an added bonus. The levels of vitamin C and vitamin A in the broccoli are great, and it adds a nice texture to the salad.

Meanwhile, the walnuts add not only a little crunch to the salad but also that pesky omega-3s which can be tricky at times to squeeze into the typical American diet.

All in all, this salad is a great way to end the night on good terms, with a full belly and a healthy body.

With such a huge variety of food, you wouldn’t think that this meal plan consists of only around 1200 calories at first glance.

With just a little bit of effort, creativity, and adjustment, you can succeed in your diet and achieve your weight goals. This can be done without sacrificing the necessary nutrients that your body needs.

You don’t need to deprive yourself of exciting and delicious food in order to reach your weight goals.

While 1200 calories per day tend to be the buzz number in the weight loss community, it is important to keep in mind that prioritizing whole foods is much more important than any number.

Food should be something that you enjoy. Always listen to your body and do what feels right.

source https://biogreen.life/what-a-1200-calorie-a-day-plant-based-diet-looks-like/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/what-1200-calorie-day-plant-based-diet.html

[marthaalayne3]

What Food Group do Beans Belong to?

If you’re a foodie, you might know about the ongoing debate about beans and where exactly they belong in the food pyramid. You may have your own personal opinion on where you categorize beans in your diet, based on the type of diet you have chosen for yourself.So we need to know what food group do beans belong to? If this debacle is one you have previously not heard of, the following article will lay out all of the facts regarding why many people cannot decide how to accurately categorize beans. Are they a legume, fruit, vegetable, source of protein? Aren’t legumes technically fruits? What is the definition of a vegetable?

What Food Group do Beans Belong to? Let’s debunk

In order to decide where beans fall in the realm of the food groups, let us first define each of them so that we can most accurately decide where beans belong. We often associate vegetables with savory, and fruits with sweet, but what exactly are legumes? Most of us know beans, peas, and nuts are often referred to as legumes, but where does this category come from?

What Food Group do Beans Belong to? (Legumes)

The name legume refers to the species of plant in which beans (as well as nuts, peas, etc.) come from.  The Leguminosae family is a family of flowering plants, whose seeds are produced inside of a pod. These seeds are actually the beans, peas, nuts, etc. that humans have incorporated into their diet. Legumes are the seeds of the plants of the Leguminosae family.

Legumes can be uniquely identified due to their structure. Have you ever heard the saying “two peas in a pod?” Have you ever tried to use an old-fashioned nutcracker at an Aunt’s house before, only to throw away the walnut inside? Those are prime examples of legumes existing in their pods. Legumes are also considered to be “nutritionally unique.” They are often categorized as a vegetable, but why? And is this claim legitimate?

Vegetables

Before we decide if beans can double as legumes and vegetables, we need to debunk what makes a vegetable a vegetable. Meriam-Webster defines the vegetable as a plant that is grown for its edible parts which is usually eaten as part of a meal. The edible portion of a vegetable is usually a root, stem, or leaf of a plant as opposed to its ovary. Now that we know the definition and specification of what makes a legume a legume, it seems as though it would be acceptable to also categorize a bean as a vegetable as well as a legume. A bean stalk is a plant that may be grown for its edible parts, along with pea and nut plants as well.

Legumes vs vegetables vs.. fruits?

Although the most common topic of discussion is whether beans belong to the vegetable group or not, there is also speculation regarding if beans can be considered fruits.

The definition of a fruit is similar to that of a vegetable. Like vegetables, fruit is also the edible part of a plant, however it must contains seeds as the edible part of the plant must also be the reproductive body of the plant. This technical definition gets pushed aside in our minds as we tend to categorize vegetables as savory items used in lunch or dinner meals and fruits as sweeter treats that can be enjoyed on their own or found in a dessert or smoothie.

When we think of food this way, there’s no way we could consider a bean a fruit. I wouldn’t want to have bean pie or bean shortcake for dessert, would you?! However when we think back to the true definition of a legume, the debate makes sense. A legume is the seed of a plant of the Leguminosae family. So now we are left to decide, if fruits are the edible part of a plant that contains seeds, could a bean itself be considered a fruit if it is the seed?

It seems as though the argument to place beans in the vegetable category is a legitimate one. If we think of vegetables as an overarching category and legumes are a sub-category, this makes sense. It seems as though classifying beans as a fruit may be a bit of stretch, as they themselves do not contain the reproductive seed of the flowering plant but rather are the reproductive seed. The answer to this debacle seems to come down to technical definitions, and others may find that based on other evidence, they do believe beans can be classified as fruits.

The definition of fruits, vegetables, legumes, and other different types of food just merely scratches the surface of how chefs, nutritionists, and botanists categorize food in their own unique way. Chefs and nutritionists tend to distinguish what foods go into the major food groups based on what nutritional value they have.

How do we categorize our food?

The major food groups in which we categorize our foods in America are loosely based on the three major macronutrient groups which are proteins, carbohydrates, and fats (lipids). For example, animal-based products (meats) are considered good sources of protein, while vegetables are known to contain starchy carbohydrates.

Our bodies need all of the macronutrients to survive. The goal of many is to determine what diet allows their body functions at an optimal level correct. This comes down to incorporating the right proportions of the macronutrients one needs into their everyday diet. In order to put together a sustainable and healthy diet, it is essential to know what foods are sources of what macronutrients, and what sources are healthier than others.

There are tons of misconceptions out there about how to maintain a healthy lifestyle through our dietary choices. If someone who was trying to lose weight, and did not do their research, if they’ve heard that vegetables are high in carbs their instinct may be to avoid them. However, vegetables are a source of healthy carbs which contribute to our cognitive function. Someone else may have the impression that meat is the only substantial source for protein in the diet, which many vegetarians and vegans will tell you is not the case.

Are beans a good source of protein?

With plant-based diets becoming increasingly popular in society today, legumes have been gaining the recognition they deserve for how much protein they contain in such a small serving. Beans, in particular, are noted to be one of the best plant-based protein alternatives, as they provide a good amount of protein and are also low in fat content.

The NIH claims that the average adult should maintain a diet in which 10-35% of their calorie intake is from a source of protein. For somebody who is vegan or vegetarian, or even just trying to reduce their animal product intake, getting enough protein in a day should always be in the back of the mind.

Incorporating animal products the diet is the most common way people obtain their daily protein intake. One ounce of red meat, skinless poultry, or fish typically contains about 6-7 grams of protein. To put this into perspective, the bean equivalent of this protein concentration is about a fourth of a cup. One ounce of these animal products is also just about equivalent in protein concentration to 1 egg, a one-half cup of nuts, or 2 tablespoons of hummus. Other than the egg, these all come from legumes!

Beans and other legumes are one of the most popular plant-based alternatives for a protein source. The typical serving size for legumes is a one-half cup, and soybeans come in first (by far) in terms of the amount of protein per serving. Soybeans, such as edamame, contain about 34 grams of protein per serving. Other beans such as lentils and cannellini beans offer around 10 grams of protein per serving, which is still high for such a small serving size.

References

https://www.choosemyplate.gov/vegetables-beans-and-peas 

https://www.quora.com/Are-beans-considered-a-fruit-or-a-vegetable 

https://www.livestrong.com/article/461669-do-beans-count-as-a-vegetable-serving/ 

https://www.healthline.com/nutrition/are-beans-vegetables 

https://isthisthatfood.com/are-beans-fruit/

source https://biogreen.life/what-food-group-do-beans-belong-to/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/what-food-group-do-beans-belong-to.html

[marthaalayne3]

What Vegans Need To Know About Calcium Supplements

Likely, the second most common question vegans are asked (after “Where do you get your protein?”) Is “Well, where do you get your calcium??”

This question isn’t without merit. Calcium is a vital mineral that all humans need to grow and remain healthy. Most of us have grown up with dairy ads touting the mighty role of calcium supplements in dairy products and how important this is to grow up big and strong.

In fact, it is the most abundant mineral found in the human body. The problem is, when we do not intake enough calcium, the body takes what it’s lacking from our bones.

Over an extended period, this can lead to osteopenia and osteoporosis.

In fact, despite their high dairy consumption, an estimated 44 million people over 50 are at risk for osteoporosis and low bone mass in the United States.

Dairy consumption comes with the risk factors of contributing to high protein intake, which plays a role in contributing to obesity, as well as consuming the effects of antibiotics often given to the farm animals from which they came.

The good news is that there are many plant based foods that contain calcium.

Some of the best options for vegans include bok choy, tofu, broccoli, and almonds. Many other foods, like juices and plant based milk, are fortified with calcium.

Unfortunately, the calcium found in plant foods isn’t often as bioavailable, which means it is harder for the body to absorb.

If you are already incorporating tofu, fortified almond milk, and bok choy into your diet, but still find yourself falling short of the RDA for calcium, you may want to consider taking calcium supplements.

Life StageRecommended AmountBirth to 6 months200 mgInfants 7–12 months260 mgChildren 1–3 years700 mgChildren 4–8 years1,000 mgChildren 9–13 years1,300 mgTeens 14–18 years1,300 mgAdults 19–50 years1,000 mgAdult men 51–70 years1,000 mgAdult women 51–70 years1,200 mgAdults 71 years and older1,200 mgPregnant and breastfeeding teens1,300 mgPregnant and breastfeeding adults1,000 mg

(Source: https://ods.od.nih.gov/factsheets/Calcium-Consumer/)

As always, consult with a doctor or nutritionist before taking a supplement. Taking too much of a vitamin or supplement can be just as harmful as not having enough.

Calcium Supplement

Amount of Calcium

Calcium levels build up in the body. Unlike some water-soluble vitamins where the excess will simply exit the body as waste, any excess you take in through supplements stays in the body.

Taking too much calcium can lead to unpleasant, and sometimes even dangerous, side effects.

When considering which supplement to buy, think about how much calcium you’re getting from food sources. If you’re drinking lots of almond milk and eating fortified foods like cereals and bread, you probably don’t need a supplement that provides 100% of your calcium requirement for the day. 

If this is the case, you can either look for a product that has less calcium per pill or cut your pills into pieces, so you’re not consuming an excessive amount of the mineral.

However, if you get little calcium from food sources, or you have a health concern that inhibits absorption, a supplement that provides 1,000-1,200mg per serving could be a wise choice that helps you cover all your nutritional bases.

Vitamin D

You’ll notice that there are relatively few supplements that contain only calcium without additional vitamins or minerals. Most commonly, calcium supplements also contain a dose of vitamin D.

This is because vitamin D is necessary to allow your body to absorb calcium. By having both nutrients in a single product, you don’t have to worry about being unable to absorb the calcium from your supplement because you aren’t getting enough vitamin D from your diet.

While you can get vitamin D through food and from sunlight, having both together in one tablet is convenient, worry-free, and a good choice for darker, cloudier months. Adults should aim for about 600 IUs of vitamin D per day, taking care not to exceed 4,000 UIs.

If you choose a calcium supplement with vitamin D that is not included in this list, you’ll want to be extra careful about the source of vitamin D. Vitamin D2 is vegan, but if the product contains vitamin D3, there’s a good chance that it’s not vegan-friendly, as most d3 is derived from sheep’s wool.  

Recommended Calcium Supplements

Below is a list our top picks for Calcium supplements:

Organic Plant Calcium by Garden of Life

These are a fan favorite because they are made out of whole plant foods, which is the most highly recommended way to get vitamins and minerals.

With calcium from organic algae and vitamin D3 from lichen, these supplements also come in small, easy-to-digest, and easy-to-swallow tablets. All of the ingredients are certified non-GMO, too.

This formula is vegan because it uses Vitamin D3 that is derived from lichen, which is vegan.

Most Vitamin D3 is made from lanolin (sheep) and labeled cholecalciferol, meaning that it is not vegan. Luckily you don’t have to worry about that with this one!

​Cal-Mag Plus by DEVA

Another great option, these vitamins by Deva Vegan are Certified Vegan by the Vegan Society (Founded by Donald Watson).

This supplement contains Vitamin D2 which is the type of Vitamin D that is derived from plants. It contains large amounts of Vitamin C, Vitamin K, magnesium, and zinc as well.

To increase the bioavailability of the calcium in this supplement, meaning your body absorbs it more efficiently, the supplement also contains horsetail herb silica extract, inulin, and L-lysine.

The supplement is non-GMO and is certified by the Vegan Society and tends to be easier on the stomach than many calcium supplements.

Rainbow Light Food-Based Calcium

A whole-food-based formula, Rainbow Light’s calcium supplement supplies 500mg of calcium, 250mg of magnesium, and 500 IUs of vitamin D into each one-tablet serving.

To further support bone density and health, this blend includes mineral rich stinging nettle, horsetail, and organic spirulina, which support bones, digestion, and nutrient absorption.

The tablets are free of gluten, wheat, milk, dairy, nuts, soy, eggs, fish, shellfish, yeast, and sugar, and they are gentle on the stomach.

The magnesium in this pill also appears to be potent, as many reviewers note they see a marked difference in getting to and staying asleep. Additionally, it is an excellent choice for those that suffer from joint pain.

source https://biogreen.life/what-vegans-need-to-know-about-calcium-supplements/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/what-vegans-need-to-know-about-calcium.html

[marthaalayne3]

Jalapenos Fruit or Vegetable

Mom always told you to eat your fruits and vegetables, but unless your mom happens to be a botanist, she probably never bothered to explain which was which. It’s not one of those things that have to be explained. It’s just something you pick up as you go along, like “water is wet,” “rocks are heavy” and “Keith Richards is immortal.” If something comes from a plant and it’s sweet, it’s a fruit. If it comes from a plant and it’s not sweet, it’s a vegetable. A jalapeno pepper grows on a plant, and it’s most certainly not sweet. So, Jalapenos Fruit or Vegetable

Is Jalapenos Fruit or Vegetable – The Scientific Take

If you ask a scientist, they’ll tell you that not only are jalapenos fruits, so are all peppers. The reason for this is that botanists don’t study plants in your kitchen. They study them in nature, where they live. The scientific definition of “fruit” or “vegetable” has nothing to do with how you eat them, and everything to do with what part of the plant they are. Vegetables are any non-seed bearing, edible parts of a plant. They serve the purpose of keeping the plant alive but don’t aid in its reproduction. This category includes leaves like lettuce, kale, and spinach, roots like carrots, turnips, and potatoes, and stems like broccoli and cauliflower. Fruits are seed-bearing structures that develop from a flower. These parts of the plant aren’t necessary for the plant to live (you can pick an apple without killing the tree), but they’re essential for reproduction. This category includes familiar fruits like apples or oranges, as well as many foods we would commonly consider vegetables. Cucumbers and tomatoes are fruits by this definition, and so are jalapenos.

Jalapenos Fruit or Vegetable– The Culinary Take

On the other hand, a chef will tell you that a jalapeno is a vegetable. This is because the culinary definition of fruits and vegetables has nothing to do with science, and everything to do with how you’re using a particular food in the kitchen. In this terminology, a fruit is sweet, and a vegetable is savory, bitter or spicy. Peppers, cucumbers, tomatoes, and eggplants are all examples of culinary vegetables that are also scientifically considered fruits.

Interestingly, the US Government agrees with this definition. It might not be wise to hire a high-priced lawyer to sue a grocery chain for stocking tomatoes in the fruit aisle, but there is a precedent. Way back in 1893, the United States Supreme Court ruled in a case, Nix. v. Hedden that tomatoes could be taxed as a vegetable because this was the usual, everyday meaning of the term.

Jalapenos – Fruit or Vegetable?

Are jalapenos a fruit or a vegetable? It depends who you’re talking to. If you’re talking to a scientist, they’re fruits. If you’re talking to a chef or a lawyer, they’re vegetables. If you’re still waiting for a consensus, they’re both. So next time you talk to your mom, tell her you ate a jalapeno; it’s a fruit and a vegetable.

source https://biogreen.life/jalapenos-fruit-or-vegetable/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/jalapenos-fruit-or-vegetable.html

[marthaalayne3]

Why Going Vegan Is Your Best Way to Weight Loss

Every other day it seems someone’s going vegan. Often it’s a size two celebrity with a personal chef on the payroll and a thigh gap the size of Texas. Or that neo-hippie friend of a friend on Facebook. You know, the one who ferments their own kombucha and wears hemp underpants. Not exactly relatable.We need to know Why Going Vegan Is Your Best Way to Weight Loss  

That’s the myth anyway. The reality, thank goodness, is far different. A vegan or plant-based way of eating is one that works for any budget, with no flower-power attitude required. What’s more, it’s a fantastic solution for shedding unwanted pounds and inches. All it takes is a little know-how and the desire to lose weight and keep it off—safely and deliciously—for the rest of your life. Intrigued?

First Things First Why Going Vegan Is Your Best Way to Weight Loss

But let’s not get ahead of ourselves. Before diving into the details of plant-based weight loss, there’s a little matter of verbiage to attend to. Are “vegan” and “plant-based” the same thing? And how does “vegetarian” fit into the picture?

What’s in a Name?Why Going Vegan Is Your Best Way to Weight Loss

It helps to step back and look at eating patterns in context. Currently, most people belong in the “omnivore” category. Omnivores eat whatever—meat, poultry, fish, dairy, eggs, you name it—without concern for what food group it falls into.

“Vegetarians” make a point of not consuming the flesh of animals, meaning they won’t eat a steak or a chicken cutlet. But vegetarians will eat products derived from animals, such as eggs and dairy foods like cheese, butter, and milk.

Another group you may have heard of are “flexitarians” (aka “semi-vegetarians”). These are people who follow a vegetarian diet most of the time but stay flexible about it. Flexitarians don’t eat meat three times a day like a lot of omnivores do, but they will partake of an occasional serving of meat now and then.

Finally, there are “vegans” and “plant-based” eaters. These terms are commonly used interchangeably which makes a lot of sense. Vegans eat a 100% animal-free diet, avoiding animal flesh as well as eggs and dairy, which is precisely what plant-based eaters do. So why the two separate terms?

The Same but Different

It has to do with intention. Vegans eat only plants because it’s part of an overall philosophy that opposes animal exploitation in all forms, whether for food, clothing, entertainment, or anything else. That’s why vegans often say, “It’s not a diet.” And why you’re unlikely to see vegans do things like visiting a zoo, take a horse-carriage ride, or wear leather shoes, silk blouses, or wool sweaters.  

A plant-based diet (PBD, for short) is a neutral term that simply describes what a person eats without implying anything about their reason for doing so. Medical professionals prefer the term “plant-based” rather than “vegan” because they care about what you’re eating and not so much about what fabric your clothes are made from. Think of PBD as a way to describe a vegan diet without all the baggage associated with veganism.

For our purposes, we’ll use both “vegan” and “plant-based,” with the understanding that our focus here is diet and weight loss, not ethics.

Regardless of the label, the cool thing is that vegan diets work. Like, really work. In fact, when it comes to getting control of your weight without sacrificing your health, a plant-powered approach out-performs every other diet by a mile.

Low-Carb Fail

What makes a vegan diet so effective? Interestingly enough, a huge part of the PBD appeal is what it doesn’t do.

Unlike the low-carb fad diets that are getting so much attention these days—Paleo and Keto, naming two—a vegan diet doesn’t make you sick in order to get you skinny.

But I know lots of people are eating that way, you may be thinking, and they’re doing great!

Are they? If you could look inside their bodies, what you’d see wouldn’t be a pretty picture. Instead, you’d find the same internal damage that has accompanied these sorts of diets for decades.

Same as It Ever Was

Despite the massive overhype, Keto and Paleo are really nothing new. They’re simply old, discredited diets that have been tweaked and rebranded with new names. Ever hear of the South Beach diet from the early 2000s? Or the Atkins diet from decades before that? Same schlock, different day.

Here’s the problem. No matter what they’re called, what all these diets share is a low-carbohydrate, high-protein (or in the case of Keto, high-fat) approach. They designate carbs as “evil.” While they tout meat in all its forms—whether from cows, chickens, and fish or from “exotics�� like bison and alligator—as a wonder food that will slim you and trim you and make all your fitness dreams come true.  

The trouble is, it’s all baloney. Literally.

Sick Science

Low-carb diets look like they work, in the short term especially, because increasing protein to unhealthy levels forces the body into a “flushing” mode.

Every time a person eats protein, particularly from meat and dairy, blood levels of uric acid and urea—the toxic by-products of protein metabolism—go through the roof. To eliminate these toxins, the body flushes them out through the kidneys. And voila! You’ve lost water weight. But it’s really just urine — no reason to get too excited.  

To be fair, it’s not all about pee. Carbs are stored in the muscle cells as glycogen, and glycogen molecules hold onto water. When you stop eating carbs, you deplete your muscles of glycogen and therefore of water too. This also results in water weight loss. But it’s at the expense of dehydrating your muscles.

The detrimental side effects of all this fluid-flushing can’t be overstated. Along with all that water your body’s getting rid of, you’re also losing essential minerals, including calcium. Medical evidence shows that high intake of animal protein leaches calcium from the bones, which leads to osteoporosis. That’s a condition where the bones in your body become weak and brittle. In addition, all that calcium and other leached minerals tend to end up in your kidneys, where they can form painful kidney stones.

Carb Cutters Meet the Grim Reaper

But that’s not the worst part. Can someone “succeed” in losing significant weight on a high-protein, animal-based diet? Yes, but the price they pay may be their untimely death.

A new study of almost 25,000 American adults found that people with the lowest carb intake had a 51% increased risk of dying from coronary heart disease and a 35% increased risk of dying from cancer, compared to those who ate the most carbs. Whoa! If numbers like that don’t show what how important carbohydrates are, what does?

It’s not a just one study either. In fact, what makes this US finding so significant is how perfectly it aligns with other data. An earlier monumental study of more than 440,000 people around the globe garnered the exact same results. Carb eaters were shown to live longer lives than carb reducers. So don’t let anyone convince you that carbs are the enemy. The data just doesn’t bear it out.

Luckily, you don’t have to choose between a shorter life and a slimmer body. There’s one eating plan that promotes both health and weight loss. It’s affordable, easy, and it all revolves around the most abundant food group in the world: plants.

Plant Magic

From a health perspective, plants are a wonder food. Now we’re not talking about a certain root vegetable that’s often thinly sliced, fried in oil, and sold in a bag. Or plants that have been processed and refined beyond all recognition. (We’re looking at you, white bread).  

Though we might wish it were otherwise, plants best work their magic when they’re consumed “whole,” meaning in or close to their natural state. When this happens—when plants are allowed to be the star of every meal and not merely a sidekick— amazing changes result. In fact, it’s not an overstatement to say that, for optimum health and weight loss, nothing is more effective than a whole-food, plant-based diet.

The evidence for this, despite the meat and dairy industries’ constant propaganda, is overwhelming. Here is just a sampling of what a plant-powered diet has been proven to achieve:

Lower blood pressure,

Reduced risk of heart disease,

Reduced risk of stroke,

Reduced risk of cancer,

Lower cholesterol,

Reversal of Type 2 diabetes,

Lower blood sugar levels,

Prevention of eye diseases,  

Improved digestion

Reduced constipation,

Increased energy,

Better sleep,

Improved body weight and BMI.

Even if health is not your bag and your only concern is looking smoking hot in a swimsuit, plants are still your best solution.

The Skinny on Plants

Numbers don’t lie. Plant-based eaters have, by far, the lowest rate of obesity (just 1.9% in men and 1.8% in women) compared to any other group. These figures are even more impressive when compared to the rest of the population. According to the latest statistics from the CDC, a whopping 39.8% or about 93.3 million of US adults are obese. And those numbers are projected to increase 5% every year.  

It doesn’t have to be that way. Study after study bears out the connection between plant-based diets and weight loss. Recently, a randomized control trial, which is the gold standard of scientific evidence, allocated overweight and obese adults to five different diets, from omnivore (eating the most animal foods) to vegan (eating no animal foods). The result? According to the authors, only the “vegan diets were associated with significantly higher levels of weight loss by the end of the study.”

You don’t have to have a PhD to understand that plants possess the power to make our bodies lean and healthy. The only question is how to harness that power: How does one start and stick to a plant-based diet? The answer is easier than you think.

But What Will I Eat?

If you’re accustomed to the Standard American Diet (aptly known as SAD), the prospect of going vegan is likely to induce fear. Troubling questions may plague your mind. Questions such as: Can I actually do this? Will I starve? And even the dreaded: Do I have to start liking green smoothies?

The answer is yes, no, and only if you want to.

It All Adds Up

Contrary to popular belief, a vegan diet is less about the handful of nasty foods you’re removing from your diet and more about the oodles of fantastic foods you’re adding.

Mindset is really important here. Think “restriction”, and you’ll feel restricted. Think “expansion”, and you’ll feel like every meal is a journey of excitement and discovery.

This is not to say change isn’t scary. It is.

Almost any change causes at least a little bit of stress, and drastic changes can trigger huge anxieties. But you are the lead explorer on this journey. You are in control of how much, and how quickly, you want the transition to plant-based eating to go. The pace you take needs to match the person you are.

Be Yourself

Some of us are daredevils. We dive into the deep end and never look back. If this is your personality and you’re already an adventurous eater, go for it! Head to a well-stocked grocery store and fill your basket with as many unfamiliar vegetables, fruits, grains, mock meats, and other plant-based provisions you can find. Then buy a few top-rated vegan cookbooks (or get them from the library) and have at it!

On the other hand, if you’re a basic meat-and-potatoes person whose taste buds are pretty much in a state of virgin purity, you’ll want to take things slow. No forays into the deep end for you, at least not without your water wings. And for newbie vegans, that means learning the art of the swap.

Swap Away

In the plant-based world, “swap” means substituting a non-vegan food item with its vegan equivalent. Essentially, these swaps are your water wings. They support you while you’re learning a new skill, which in this case is converting to a PBD.

In ages past, swaps (like water wings) didn’t exist. A fledgling vegan would have to go from bacon to bean curd in one fell swoop. Not surprisingly, many didn’t make it.

Fortunately these days, there’s a vegan equivalent for just about any animal-based food out there. Condiments are a great place to start because they’re easy and unthreatening. Most condiments like ketchup, mustard, sriracha, and salsa are already vegan anyway. And for the ones that aren’t, like mayonnaise and salad dressing, vegan alternatives are readily available.

Ready for Something New

Here’s how to start. The next time you run out of mayo, simply purchase a vegan version instead of your old standby. It will probably taste similar, if not better. There’s no need to go to a specialty store to get it either. Mainstream brands, like Hellman’s, now make a vegan option, and Hampton Creek’s scrumptious Just Mayo is on the shelf in every Walmart nationwide.

Other easy-peasy swaps include veggie burgers for beef burgers, vegan cheese for dairy cheese, and plant milk for cow’s milk. In fact, there are so many choices when it comes to nondairy milk; you can have fun trying them all and seeing which you like best. Soy or almond? Rice or cashew?  Oat or pea or flax?

For die-hard carnivores, meat-oriented swaps abound thanks to brands like Gardein, LightLife, Field Roast, Yves, Tofurky, and many others. These companies offer vegan versions of chicken tenders, frankfurters, meatballs, bacon, cold cuts, and even fish filets and crab cakes! And they’re conveniently found in the freezer and produce sections of almost every supermarket. (Be sure to shop around though, as prices tend to vary widely).

Now, are these swaps the über-healthy whole foods that will promote the quickest weight loss? No. But that doesn’t mean they’re bad. Any more than water wings are bad. Of course, you don’t want to get stuck wearing water wings forever, and neither do you want to rely on packaged, processed vegan foods for the rest of your life. But both serve a purpose, so there’s no reason not to take advantage of them when it’s useful.

There’s no reason to feel guilty eating them either.

While they’re not the superstars of plant-based cuisine, all these vegan swaps are almost certainly much healthier than the animal-derived foods they’re based on. Because they’re made from plants rather than animals, processed vegan foods will tend to have much less fat and cholesterol (which you don’t want) and much more fiber (which you do want). Plus they’ll have fewer calories than their meat counterparts. Pretty sweet, huh?

A Tale of Three Nuggets

For a case in point, let’s look at one of America’s favorite foods: the chicken nugget. Just four Tyson Chicken Nuggets gives you with a walloping 270 calories, 17 grams fat (4 saturated), 40 mg cholesterol, 0 fiber, and 14 grams protein. Can anyone say, Ugh?

McDonald’s chicken nuggets are only slightly better, with 180 calories, 11 grams fat (2 saturated), 30 mg cholesterol, a measly 1 gram of fiber, and 10 grams protein per four-piece serving.

But how about the vegan swap? An equivalent amount of Boca Chik’n Veggie Nuggets contains just 160 calories, 5 grams of fat (0 saturated), 0 mg cholesterol, 3 grams fiber, and 14 grams protein. In every case, you’re getting less of the bad stuff and the same or more of the good stuff. It’s win-win all around.

Making vegan swaps for your favorite omnivore foods keeps you from feeling deprived and gets your taste buds transitioning to more plant-centric fare. And because the faux meats are lower in fat and calories, you’re likely to see weight loss with this simple step alone.

That last bit is worth repeating. Even if all you do is substitute vegan versions for the foods you’re already eating, your calorie intake will drop and so will your weight. Of course, if you’re consuming boatloads of processed foods, this won’t be enough to make you a skinny Minnie, but it’s a helluva result with minimal effort.

The Next Steps

Since processed chow, whether plant- or animal-based, is nobody’s idea of healthy eating, at some point you’re going to need to expand into whole foods. Again, take your time. There’s no such thing as one-size-fits-all clothing, and there’s no single “right” way to transition to a vegan diet. You do you.

Start Where You Are

Who “you” are will provide you with helpful clues. Start with what you know and like. If the one green vegetable you enjoy is peas, then find as many ways to eat peas as possible. There’s pea soup, as everyone knows. But what about pea-and-potato curry? And did you know there’s a super-tasty spread whose main ingredient is puréed peas?

Or let’s say you hate anything green, but you’ll tolerate carrots. Start including them more often with your meals and vary the way they’re prepared. Whole roasted carrots, simply seasoned with salt and pepper, are elegant and delicious. Carrots with ginger make a yummy side dish.  And for main courses, there’s “pulled carrot” barbecue and even savory carrot “hot dogs” that some vegans swear by.

The trick is to pick what you already like, plant-wise, and expand upon it. In terms of mindset, focus on eating more, not less. That’s how weight loss on a plant-based diet works. When you fill yourself up on a garden of goodness (in the form of vegetables, beans, whole grains, and fruits), you have less room on your plate and in your belly for the foods that lead to weight gain.

Easing Out of Your Comfort Zone

Once you’ve fully explored the foods you already know and enjoy, you’re ready to venture into more exotic territory. If you’re lucky enough to live in an area with vegan-friendly restaurants or delis, eating out can be super helpful at this stage. Have your server explain dishes in detail, so you’ll understand what they’re supposed to taste like, and then order something you’ve never tried before. This way you’ll develop your palate and be inspired to go beyond your old, familiar choices.

Grocery stores can be helpful too. Many “fancier” supermarkets, such as Whole Foods, have extensive vegan-friendly hot bars and counters with an array of prepared foods you can sample before you buy. When you find a dish you like, try to recreate it in your kitchen. In time you’ll have a batch of go-to vegan recipes you can whip up to satisfy whatever you’re craving.

For a sneak peek into what a healthy, weight-reducing plant-based diet looks like, here’s a sample of dishes that are easy to prepare, delicious, and appropriate for those considering making the leap to vegan eating:

Breakfast

Oatmeal with Tons of Fresh Berries

Whole Grain Toast with Fruit-Sweetened Jam

Vegan Whole Grain Cereal with Plant-based Milk

Savory Breakfast Sandwich (with Vegan Sausage Patty)

Bagel with a Schmear of Vegan Cream Cheese

Lunch

Smashed Chickpea Salad Sandwich

Rice, Beans, and Spinach Pita with Lemon Tahini Dressing

Roasted Red Pepper and Tomato Soup

Cobb Salad Wrap with Vegan “Turkey” Slices

Couscous Bowl with Diced Apples and Veggies

Dinner

White Veggie Lasagna with Cashew Alfredo

Butternut, Potato, and Chickpea Curry over Rice

Whole Wheat Pesto Pasta with Roasted Eggplant

Stuffed Baked Potatoes or Sweet Potatoes

Spicy Black Bean Tacos with Shredded Vegan Cheese

Strength in Numbers

Your plant-based journey is yours. But it doesn’t mean you have to experience it by yourself. If you have friends, who are already vegan, lucky you! Use them. They’re probably falling all over themselves to advise and encourage you.

Don’t know any vegans? That’s okay too. You’re not doomed to struggle all alone. There are scores of online support groups for plant-based eaters ready to answer your questions, and probably local groups too. Unless you live hundreds of miles from any city, it’s a safe bet that there’s a vegan organization in your area. Such groups hold regular gatherings like vegan potlucks and other fun get-togethers. (You haven’t lived until you’ve been to a vegan game night). Groups like this are open to everyone, and they’re a wonderful resource for vegan newbies and pros alike.

No Need to Overdo It

Of course, it’s a balancing act. In your excitement, it’s easy to try to do everything at once. The next thing you know your Pinterest board is overflowing with vegan recipes, your bookshelf is sagging with The China Study and Veganomicon, and your movie queue is backed up with Forks Over Knives, What the Health, and Earthlings.

You don’t want to access so much information that it overwhelms you. Or hear from so many different points of use that it makes you question what you’re doing. Trust your own body and how it reacts to the changes you’re making. Many people, when they first go vegan, report feeling lighter, fresher, and mentally clearer. If this turns out to be your experience, be happy for yourself! If not, don’t be discouraged. Everybody—and every body—is different.

No matter how they started, though, the majority of plant-based eaters agree on one thing: They wish they’d gone vegan sooner. Whether your path is direct or indirect, whether your pace is speedy or slow, never forget that a plant-based diet is, without a doubt, the best way to lose and control your weight.

Ready to give it a go? If so, you are about to bestow an amazing gift to yourself, your health, and your overall well-being. Enjoy!

source https://biogreen.life/why-going-vegan-is-your-best-way-to-weight-loss/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/why-going-vegan-is-your-best-way-to.html

[marthaalayne3]

How To Tell When a Banana is Ripe

It may seem like a simple task to decipher whether a banana is ripe or not, but it is more complicated than meets the eye. At the different stages of the banana’s lifespan, it will have different health benefits and nutrient concentration, so it’s a good thing to know.

People prefer a banana in different forms. There are many scales showing bananas in different stages of ripeness and the opinions on which banana is best differ strongly and almost evenly.

The means in which people use bananas vary as well. Some only use it for cooking while others may eat an entire banana along with their cereal or toast at breakfast.

No matter the stage you are consuming the banana, there are always plentiful nutrients you receive.

When is a Banana Ripe OR How To Tell When a Banana is Ripe

The best stage to consume a banana may depend on what you would like to get from it, but the matter of when it is ripe is concrete. This ripeness occurs when a banana begins to show signs of dark discoloration. Yes, when the brown spots start to coat it, and most households throw it in the trash.

Appearance

The appearance of a banana is the best method of telling its ripeness. When the outside of the banana begins to blacken it is showing signs of ripening. Even when a banana is all encased in a dark skin it is over-ripened but edible.

When bananas are young, they start as a green color that lightens to yellow. There are some that prefer a green banana, but others who argue it has very bitter and raw properties.

Taste

Banana’s have a great taste for the entirety of their shelf life. If a consumer prefers a light banana taste, an unripe young banana will be a proper selection. It is stiffer and has more bitter of a taste the younger it is.

As a banana ages it becomes sweeter, and most prefer this banana taste. The banana can easily become a mushy consistency if left to over-ripen.

Health Benefits and points on How To Tell When A Banana Is Ripe

Everyone knows bananas are a healthy snack, but why? Bananas are chock full of nutrients such as fiber, potassium, Vitamin C and B6. Throughout the ripening process, the concentration of these nutrients remains constant. However, as the banana ripens, there is a chemical change happening.

Over time the starches are transformed into sugar compounds like glucose and fructose. Therefore, the taste of the banana is sweetened over the ripening process. When a banana is left to ripen, it can actually become easier for the average person to digest because your body does less work.

That does not mean a banana with less time to ripen is healthier because your own body will transform the starches to sugars on their own, so the calorie count remains the same. The only added benefit of a green banana is that it still might contain a more resistant starch compound which is favorable for bacteria in your stomach that are beneficial to your digestive process.

Health Disadvantages

When it comes to ripe bananas, one may assume they are the better of the two to consume. That can depend on the one digesting the fruit. When bananas are very ripe, they become denser in sugar concentration. This could be an unfavorable situation for a diabetic or someone closely watching their sugar intake.

Just because you must watch your sugar amount for the day does not mean you cannot enjoy a ripe banana, it just must be in moderation or be simple moderately ripe. For those who can’t have too much sugar, the relatively low sugar content makes it a great occasional healthy sweet treat.

Cooking Differences

When cooking with bananas, a ripe banana is usually preferred. This is because when a banana begins to ripen it becomes sweeter, and the starches are broken down into sugar. This mushy texture is also easier to deal with. Some very fun things to make with bananas are:

Banana Pudding: This is a basic dish that involves a plain pudding and the addition to bananas. You can even make it very simple, and purchase banana pudding then add sliced bananas. If using slices, you want to use a banana that is about to be ripe so it will not have squishy consistency.

Baked Banana Snacks: One of the most popular foods for children are bananas as well, and these can make a fun healthy dish.

Quick History of the Banana

There are different types of bananas all over the world, and they all have different tastes, sizes, and even colors. The United States was first gifted with the banana as an imported product in the 1870s.

Though they are commonplace now, they were originally marketed as a rare and exotic fruit at the Philadelphia Centennial Exhibition. The fruit nearly fell off at first but Chiquita used their exotic origin to allow bananas to maintain enough popularity until Americans of the age learned how to peel and eat them correctly.

Almost unsurprisingly, there were protests of the banana at first which involved shaming women for publicly eating the phallic fruit. Fliers were disturbed throughout fruit markets to convince consumers that proper ladies only eat bananas with a knife and fork to maintain an appropriate etiquette.

Many do not know that the modern Cavendish Banana is not the same banana originally introduced to the US in the late 19th century. At that time the popular banana was a Gros Michel which was nearly wiped out by a fungus, referred to as Panama Disease, which the Cavendish Banana is resistant to. Everyone is familiar with the classic slipping on a banana peel gag, but most are unaware that this comes from actual events.

The Gros Michel banana actually had a more slippery peel than today’s Cavendish, and when it grew in popularity as a street food, many consumers simply threw the peel on the ground. The city of Chicago actually had to make it illegal to throw banana peels on the ground in an attempt to prevent growing instances of slips and broken bones.

The Bottom Line

Bananas are a healthy choice no matter what stage you consume them. It is never a bad decision to eat one or add it as a healthy snack to your diet. It may depend upon the person when the best time for them to eat it is, but the concept of it ripening does not mean it increases in nutritional value.

If you want to catch a banana at its sweetest is it best to wait for it to discolor or in other words-ripen.

source https://biogreen.life/how-to-tell-when-a-banana-is-ripe/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/how-to-tell-when-banana-is-ripe.html

[marthaalayne3]

Is Ghee Vegan?

The latest cooking craze in America is here – ghee, a zero-carb cooking fat with a rich, nutty flavor. If you follow food-related topics on social media, you’ve probably seen a lot of people using it.Is Ghee Vegan for real. Ghee has been particularly popular with people on ketogenic diets. It’s also been popular in the paleo community, since it’s similar to butter but is lactose-free. Some have even claimed it’s vegan, but there’s a lot of misinformation out there that needs to be cleared up. Here’s the skinny on everyone’s new favorite fat.

What is Ghee?Is Ghee Vegan

Ghee has been around since about 5,000 years ago when Hindu priests started using it in religious ceremonies. From there, it spread to Egypt and Ethiopia, which have their own regional variations. With the growth of global trade, it’s become a staple in kitchens around the world.

Traditional ghee is made by boiling milk, then adding some yogurt and letting the mixture sit overnight to ferment. The next day, the mixture is boiled again until all the water and milk solids are gone. This process of fermenting, then boiling the mixture is what gives ghee its distinct, nutty flavor. Modern, mass-produced ghee (the kind you’re likely to find in the grocery store) skips the fermentation process, instead of changing the boiling temperature at different stages to roast the ghee, mimicking the nuttiness of traditional ghee while cutting down production time.

What Nutrients Are Found in Ghee?(Is Ghee Vegan Or Not)

According to nutritionix.com, ghee has 115 fat calories, and zero calories from carbs or protein. It’s also a good source of Vitamin A. Like butter, ghee is high in artery-clogging saturated fat, so it should be eaten sparingly.

So, is it Vegan?

No, ghee is not vegan. Vegans do not eat any animals or anything that comes from an animal. A common source of confusion is that all the milk is boiled out of ghee, but the remaining fat is still milk fat – derived from a cow.

A good vegan substitute will depend on cooking temperature. If you’re making something like a frosting or other spread that requires low cooking temperature or no cooking at all, your best bet is to choose a non-dairy butter like Earth Balance or Miyoko’s. These kinds of butter contain no animal products and are therefore okay to eat on a vegan diet. If you’re cooking at higher temperatures, olive oil is an excellent choice for more savory dishes, and coconut oil is optimal for baking.

Why Eat Ghee?

Besides the fact that it’s delicious, ghee is a good butter substitute for people who are either lactose intolerant or abstain from lactose, like people on a paleo diet. Since it has zero carbs, it’s also perfect for people on a ketogenic diet. You can put it in your bulletproof coffee, and it will add a note of flavor while eliminating the handful of carbs found in regular butter. As for our vegan readers, we don’t have any good news about ghee but stick with the substitutes mentioned above, and your recipe will come out just fine.

source https://biogreen.life/is-ghee-vegan/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/is-ghee-vegan.html

[marthaalayne3]

Is Chili Soup

Chili Soup is one of those foods that seems to come in a million varieties. It can be thick or runny, meaty or vegetarian. It can be full of beans – or have none at all. You can top it off with cheese or sour cream – or not. And of course, there’s the perennial debate: is chili a soup or a stew?

What is Chili Soup, Exactly?

Before we go any further, let’s see if we can find a definition of chili everyone agrees on. For this, we turned to the International Chili Society’s official chili contest rules (you can find them here if you’d like to read them in full). The ICS recognizes four different categories of chili:

Traditional Red Chili consists of any combination of meat cooked with red chili peppers or red chili powder and any mix of vegetables with the exception of beans.

Homestyle Chili is similar but can be cooked with any color chili pepper or powder and must also contain beans.

Chili Verde is similar to Traditional Red Chili but is to be cooked with green chili peppers or powder instead of red.

Veggie Chili is any combination of vegetables cooked with any kind of chili peppers or powder and may or may not contain beans or pasta.

If we’re going to define chili soup in a way that encompasses all these categories, our definition would be something like this: Chili is any combination of meat, beans or vegetables cooked with chili peppers or powder.

Is Chili Soup– The Argument

Webster’s defines soup as “a liquid food especially with a meat, fish, or vegetable stock as a base and often containing pieces of solid food.” We can expand on this with a few more common sense additions: soup contains a blend of ingredients, is served in a bowl, and is often served either as a side or with bread. Soup is also eaten with a spoon, and you can drink it from a cup.

By this definition, chili and soup share many things in common. They both contain a blend of various ingredients. They’re both generally served in a bowl. Both of them can be either a main dish or a side and are often served with bread to absorb the juices.

One thing they don’t have in common is a meat or vegetable stock base. And while you can certainly eat chili with a spoon, we don’t recommend drinking it from a cup unless you have a burning desire to change your shirt.

Chili is a Stew – The Counter-Argument

On the other hand, Webster’s defines stew as “fish or meat usually with vegetables prepared by stewing.” While chili comes closer to the mark here, this definition requires fish or meat, which would leave veggie chili out in the cold.

Is Chili a Soup or a Stew? – The Final Take

Chili has some aspects of both soup and stew. If we had to choose one or the other, chili is closer to a stew than it is to soup, but thankfully, life is not so black and white. Chili may not fit any pre-defined category, but it’s delicious just the way it is.

source https://biogreen.life/is-chili-soup/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/is-chili-soup.html

[marthaalayne3]

How To Cook Without Oil

For optimal health, individuals who consume plant-based diets recommend using very little oil and if possible, no oil at all. This is an assertion that I agree with and totally support. As such, I also reckon that you need to develop cooking oil-free meals.

Oil-Free Baking and How To Cook Without Oil

This means even doing away with the olive oil that has been hailed as a healthy oil. The reality is, it does have calories – 119 calories for every tablespoon. It also contains saturated fats, which is not healthy for you.

And besides, there are plenty of alternative sources of fats, including avocados and nuts. You should not worry about getting sufficient fats for a healthy diet.

With the above in mind, when transitioning to cooking and baking vegan foods without oil, or cutting back on oil consumption, having an intricate understanding of alternative is essential. Moreover, you need to ensure that your kitchen is stocked with the proper equipment and appliances for your new style of cooking.

Herein are some of the ingredients and techniques as well as the best kitchen appliances and tools that you can use to transition to an oil-free lifestyle.

Olive Oil

How To Cook Without Oil on stove top

Stir-Frying And Sautéing – This is a straightforward cooking method. You can perform stir-frying and How To Cook Without Oil with water only. For the best results, when sautéing you should start by using a 1 or 2 tablespoons of water. After that, add a tablespoon every time it gets dry until you are done. Always watch to ensure that the water used does not evaporate completely. If you need more flavor, you can elect to use wine or water.

Caramelizing And Browning – Typically, it is not absolutely necessary to use oil when caramelizing and browning veggies. You can achieve both of these cooking effects without the use of oil with some extra time.

For instance, you can sauté vegetables without using water in a hot non-stick pan. In doing this, you will allow the vegetable to release their own water and begin to brown. Be patient and with time they will start to brown. For a caramelized effect, keep turning them in the pan until you achieve the desired caramel effect. The brown bits left in the pan are a good source of flavor. As such, you can deglaze the pan by adding some water and stirring until they float and brown the water.

Steaming – Steaming is a very effective way of cooking vegetables without using oil. Depending on the veggies you are cooking, you can steam your food in as little as 3 minutes. When you steam rather than boil your veggies, you allow the veggies to retain a lot more of their nutrients.

For seasoning, ideally, you should wait until the veggies are steamed before you season with any spices, sauces, and herbs.

Stovetop Kitchenware Suggestions

Nonstick Pans And Pots – When transitioning oil-free cooking, have a set or two of nonstick cookware is a must. The type you choose, whether porcelain enamel, ceramic titanium, or anodized aluminum is up to you. However, do stay away from Teflon.

To help you choose nonstick cookware, you can check out this article by Good Housekeeping which explores 27 different sets. However, if I were to decide for you, I would pick the Scan Pan line of pans. Although pricier, they do have a lifetime guarantee.

Cast Iron is another excellent choice for a set of oil-free cookware to buy. Preferably, you should choose cast-iron pans that are enamel-coated. They will be heavier than almost all of your cookware but they will also impart your food with some iron, which is good if you do not eat meat.

One drawback is that they need to be seasoned with some oil. As such, if you are going totally oil-free, this is not a good cookware option for you. With regards to prices, there are some expensive options on the market.

You should also consider adding a wok to your cookware. The wok will help you stir-fry completely oil-free, especially when you are eating a plant-based diet.

Steamer –  For steaming purposes, you can try a collapsible basket.

Oven Cooking Without Oil

Roasting: When roasting, the best appliance is nonstick baking sheets. Baking sheets are perfect for roasting as they provides you with a large space to spread your veggies. You will also need a parchment paper or a silicone baking mat.

Season your veggies to your desired level and spread the veggies out on baking sheet covered with parchment paper.

As for the cooking settings, you can either cook at a lower heat (225° to 250°) and for longer. Alternately, you can use a higher temperature setting such as the 400°, and cook for a much shorter time while still getting the crisping and browning effect.

You can also use veggie chips by thinly slicing veggies and, after that pressing them between layers of paper towel or towel to draw out some of the moisture. Get more oil-free chips recipes and tortillas here.

Deep Frying

If you are craving deep-fried foods, you can bread and then bake them. For instance,, if you need an eggless slurry, bake using a non-stick parchment-lined, or silicone-lined baking sheet for a much more crispy outer crust. For some extra crispiness, finish the baking process with a couple of minutes on broil. While this cooking method will not yield the same exact results as deep frying, it is close enough but much healthier.

Substituting Oil In Baking

Although it might not seem like it, you do have a lot of options when it comes to cooking without oil or butter. Herein are some of the best oil-free baking suggestions.

Unsweetened And Unflavored Applesauce – Use an equal amount of butter you need or ¾ of the amount of oil required for a dense baked result.

Mashed Bananas – Use an equal amount of butter or oil needed for a flavorsome and well-baked result.

Avocado Puree – Use equal to the amount of oil or butter needed for a mild flavor that does not interfere with the desired taste and end-result.

Ground Chia or Ground Flax Seeds – Use 3 tablespoons in 1 tablespoon of water for every tsp of oil or butter needed. Mix this mixture and let it sit for 10 minutes before you add your remaining ingredients. Chia imparts little to no flavor while flax does give a heartier flavor.

Squash, Prune, Or Pumpkin Puree – Use a third cup for every one butter stick needed. These are good substitutes for denser and heavily flavored baked goods. They are perfect when baking chocolate things and spice cakes.

While these are good substitutes to butter and oil, they are not effective at imparting the liquid quality that butter and oil do. As such, it is a good idea to slightly increase the amount of wet ingredients in your recipe.

Furthermore, for more effective and proper baking, you might want to use 25° less and use about 5 to 10 minutes less than it is specified in the recipe. As you might appreciate, you will need to do a lot of trial and error to perfect the use of these substitutes in your baking.

Oven Kitchenware Suggestions

When considering the bakeware to use in your oil-free baking endeavor, you should consider purchasing silicone and or nonstick ovenware.

 Ceramic Bakeware – This is a great option as it has non-stick qualities but also lasts quite long. Silverstone offers a variety of high-quality and colorful choices at very reasonable prices. You can check them here.

Silicon Bakeware – The number one consideration to have in mind when purchasing silicon bakeware is that it is 100% silicone and, therefore, does not contain any filler. Fillers tend to be hazardous. As such, ensure that the silicone bakeware, you are purchasing is FDA approved and made of 100% food-grade silicone.

Parchment Paper – If you do not want to invest in new bakeware, you can just line the standard bakeware that you already have with parchment paper. This is an effective solution if you do not bake very often. Lining your pie plates, cake pans, muffin tins, and cookie pans will achieve the desired cooking surface for your oil-free items; your goods will not stick.

Oil-Free Salad Dressing

A good trick when it comes to oil-free salad dressing is to substitute processed oils with mashed avocados and soaked cashews. Soaked cashews have high oil content and are appropriate for everyone. For a truly fat-free alternative, you can use Cannellini beans.

Another great trick is to thicken water with 1 tbs of arrowroot or cornstarch by heating the mixture and allowing it to cool. Use this mixture as an oil substitute in your salad dressing.

Summary

These suggestions, though not many, will set you on the right path to oil-free baking and cooking. Head to the comment section if you have additional ideas or if there is an item that you cannot live without and it not discussed above. Thanks for reading through the article and happy cooking!

source https://biogreen.life/how-to-cook-without-oil/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/how-to-cook-without-oil.html

[marthaalayne3]

How to Sweeten Oatmeal

Everyone loves a hot bowl of sweeten oatmeal. It’s nutritious, it’s high in fiber, and it’s one of the most calorie dense foods available, so it really sticks to your ribs. It also goes well with just about any fruit or sweetener. A glance at your grocer’s shelf will reveal dozens of flavor combinations, but if you’re a health-conscious consumer, you’re probably concerned about all the processed sugars in grocery store oatmeal packets.

Never fear. Here’s two scoops of advice on how to make nutritious, homemade oatmeal that tastes better than anything you’ll find in the grocery store.

How to Sweeten Oatmeal using Healthiest Oats

If you’re concerned about eating natural, whole foods, the first thing you’ll need to be aware of is that most commercially-available oats are highly processed. Quick oats and rolled oats are steamed before packaging, which makes them cook a bit faster, but also robs them of nutrients and causes some of the proteins to break down before the oats are even packaged. Your best bet is to use organic, steel-cut oats. These oats are unprocessed (except for being cut), so you get the benefit of every last gram of protein.

How to Sweeten Oatmeal Naturally

When it comes to sweeteners, there are many alternatives to processed sugar. Perhaps the healthiest way to sweeten your oatmeal is nature’s way: fruit! Raisins are a popular choice but can be extremely high in sugar and low in fiber compared to other fruits. A quarter cup of raisins contains 32 grams of carbohydrates and 2 grams of dietary fiber. By comparison, a medium-sized apple provides 25 grams of carbs and 4 grams of fiber. Strawberries, bananas, apples, blueberries, raspberries and even kiwis are not only delicious but rich in vitamins and minerals.

If you’re dedicated to eating whole foods, but less concerned about calories, honey, and agave nectar are fairly straightforward sugar substitutes. Of course, if you’re going to go that route, you may find it easier to just use an unprocessed cane sugar like Sugar in the Raw. Organic maple syrup is also just as sweet as honey or raw sugar and will give your oatmeal that extra kick of maple flavor.

How to Sweeten Oatmeal Without Using Sugar

If you’re diabetic or pre-diabetic, you’ll need to be extra careful. Fruit, honey and maple syrup may be healthier than processed granulated sugar, but at the end of the day, they’re still high in sugar. If you’re trying to avoid all sugars, stevia is an excellent alternative. Stevia is derived from the leaves of Stevia rebaudiana, a plant native to Brazil and Paraguay, where local people have been using it as a sweetener for centuries. Granulated stevia is as sweet as sugar, contains zero calories, and has a glycemic load of zero. This makes it perfect for people who need to keep an eye on their blood sugar.

Another great option is cinnamon. While cinnamon isn’t a sweetener in and of itself, it adds flavor and can be even tastier when combined with a natural sweetener like stevia. It’s also a whole, plant-based food so health-conscious folks of all stripes can enjoy it guilt-free.

source https://biogreen.life/how-to-sweeten-oatmeal/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/how-to-sweeten-oatmeal.html

[marthaalayne3]

Follicle Color and the Prediction of Hair Loss

There are many times throughout life where we may begin to wonder if we are experiencing “telogen effluvium”, otherwise known to most of us as pattern baldness. Balding is a natural part of aging, but it certainly isn’t one we look forward to, and predicting or identifying baldness sooner rather than later can help you effectively treat and slow down its progression.

The good news is that there are a few tell-tale signs you can watch for if you are wondering if hair loss is in your future. One sign to watch for occurs on your hair follicles (more on that later).

Baldness and hair loss is a condition does not discriminate based on age, and though men typically experience the worst of it, females are also highly susceptible to hair loss and thinning.

If you notice a hair follicle with a bulb of white, know that the information in this guide will help you.

But First, What is a Hair Follicle Color and the Prediction of Hair Loss?

Strands of hair grow from cell-lined sacs known as follicles. Sebaceous glands are oil glands that secrete sebum to oil the skin and hair. If these follicles do not receive proper nutrients, they will fall off, resulting in permanent hair loss.

By looking at your scalp, you can determine if your follicles are still alive by looking for even the slightest, fuzziest hair. Live follicles produce hair that contain bulbs at their end.

What is a Hair Follicle Color and the Prediction of Hair Loss – Hair Bulb?

The bulb at the end of a strand of hair is the part of the hair closest to the root. When you see a white bulb at the end of the hair, it is not necessarily predictive of hair loss, but it can potentially be a sign.

Hair bulbs are mostly noticed when the hair falls out at the root or is pulled free. If there is no bulb, then it is known as breakage. Breakage will be discussed later in this guide.

What is the Hair Cycle?

Hair grows in cycles that occur over the period of a few years.

Each cycle contains four different periods:

Anagen – For two to six years, the hair actively grows. The bulb forms in the lower part of the follicle due to active cell development.

Catagen – This transitional stage can last for a few days or a few weeks. The hair is no longer actively growing, but the follicle is pushed out from the papilla: a large structure at the base of the follicle made of connective tissue and a capillary loop.

Telogen – A new anagen hair is being formed beneath the surface while the present follicles are at rest. Soon, the new hair will push out the old hair.

Exogen – The anagen hair pushes out the telogen hair. Anywhere from 50 to 100 hairs are lost each day during this part of the cycle.

Not all hair is in the same part of the cycle at the same time. This is why we experience continuous hair loss throughout the year. The issue occurs when your hair cycle gets off schedule, resulting in an extending resting stage.

Normal Hair Breakage

Hair can be broken without coming out at the bulb.

A few factors may cause this, such as:

Vitamin deficiency

Protein deficiency

Mineral deficiency

Stretching from tight hairstyles or styling when wet

Dyes and Perms

Heat Styling

Overexposure to the sun

This premature breakage can be avoided by strengthening the hair or addressing problem areas. As you can see, maintaining a proper diet goes a long way to ensure your hair stays healthy, along with the rest of you. In fact, this is a key step if you begin to encounter this hair loss condition.

Other Signs of Hair Loss

Along with a large presence of white-bulb hairs, there are other signs that will signal if you are experiencing hair loss, such as:

Thin, wispy hair – usually on the top of the scalp.

Excess shedding of hair – especially for six months or more.

Flaky and itchy scalp – this can be noted in many conditions, so check for this symptom to align with others.

Receding hairline – this can be a sign of the stoppage of hair growth.

Genetic hair loss – genetics play a large role in how our body behaves. Ask family members if they have ever been diagnosed.

These indicators, combined with the presence of white bulbs, can be indicative of telogen effluvium. White bulbs on hair follicles by themselves are not necessarily an indicator, so it is important to look for these other signs. As always, consult your doctor if you notice this occurring.

What is Telogen Effluvium?

Do not be confused by fancy sounding words! Effluvium merely means “outflow”, and, as we know, telogen is a part of the hair cycle. This is defined as an “outflow of telogen”. Basically, the hair enters an extended period of rest.

Telogen effluvium occurs when too many hairs prematurely entire the telogen phase and stop growing. Stress, nutritional deficiencies, changes in hormones, and shock are all known causes of this condition, but there are many causes that are not yet known.

This thinning of the hair may not occur evenly. The top of the scalp usually experiences more hair loss than the sides or the back.

If you notice these symptoms, do not despair! Telogen effluvium is not a death sentence for your scalp. There are ways to stop excessive hair loss in its tracks and this particular condition is largely reversible when handled correctly.

Facts Concerning Telogen Effluvium

Now that we have defined telogen effluvium as a hair loss condition, let’s look at a few facts surrounding it:

Telogen Effluvium more often affects women than it does men.

Chronic telogen effluvium is characterized by periodic shedding that lasts more than six months at a time.

Sudden weight loss can cause this condition, relating back to maintaining a healthy diet.

Pregnancy can cause hormone shifts that result in this condition, but as noted, the condition is reversible.

There are tests your doctor can perform to distinguish between this and other hair conditions, such as a wash test, a blood test, or a hair pull test.

It is also important to understand the causes of telogen effluvium, so you know when it is necessary to find out if you may be suffering from this condition.

Causes of Telogen Effluvium

There are many different causes of telogen effluvium. Some of the main ones include:

Menopause

Certain medications

Metal toxicity

Surgery

Extremely traumatic events

Major stress

Poor diet

Underlying health issues, such as thyroid problems

As you can see, some items are under personal control, while others are things you cannot control. The bottom line is to seek help if you suspect having this condition. There is no reason to suffer from something completely reversible with the proper care.

Types of Treatment

Telogen effluvium can be addressed in a variety of ways. Non-surgical hair replacement is one option. You can also seek counseling for the stressors in your life. When it comes to diet, take advantage of foods rich in protein, iron, and vitamins. Supplements are also an option.

Steps to Save Your Hair

If you notice excessive hair loss, try one of these solutions to reduce or eliminate hair loss issues:

Start using all-natural hair products. Hormones in these products, such as DHT blockers, can help to strengthen hair. Essential oils such as melaleuca, evening primrose, and pumpkin seed can also be useful when diluted in a carrier oil such as coconut oil.

Change your diet. Without proper nutrition, your hair lacks vitamins and minerals necessary for healthy growth. Probiotics, fiber, and low-glycemic foods can help with this. Consult a dietician to see what changes may be necessary.

Reduce stress with controlled breathing. Stress is a major cause of excessive hair loss, and controlled breathing exercises or meditation can help reduce stress.

Do Not Let Stress Control Your Hair

Regardless of the original cause of your hair loss, stressing out will not help the situation. Take a deep breath, re-read this guide, and plan a course of action for your hair. Telogen effluvium is a completely reversible condition, and you can find the solution that is right for you.

In a few months, your hair will begin to recover from the steps you took to protect it. You may continue to notice white bulbs on hair roots, but this can be a natural occurrence, so do not fret over it. With a proper care regimen, your black hair follicles will flourish.

Find Ways to Stay Physically and Mentally Healthy

We can’t control everything that happens to us, but we can control how we react to what happens to us. If your telogen effluvium is the result of dietary issues, use this opportunity to regain control of your health. If you need to find healthier ways to deal with stress in your life, seek the help you deserve.

Most of all, if this is the chronic telogen effluvium, realize that your hair does not define you, and resolve to live life anyway. There are many people with various types of hair conditions, or no hair at all, that still enjoy going out in public. By embracing who you are, you encourage others to embrace you as well.

source https://biogreen.life/follicle-color-and-the-prediction-of-hair-loss/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/follicle-color-and-prediction-of-hair.html

[marthaalayne3]

Are Apple Jacks Vegan?

Apple Jacks: the multicolored, fruit-flavored twin sister of Cheerios. They debuted in 1965 when they were called “Apple O’s,” and they’ve been around ever since. They’re grain-based, the flavoring is all-natural, and they’re sweetened with sugar, not honey. At first glance, you might assume they’re vegan. But let’s say you’re a more discerning consumer, and you look at the ingredients.

Ingredients to Figure Out Are Apple Jacks Vegan?

For this answer, we can take a look at the side of the box:

Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, modified food starch, oat fiber, soluble corn fiber, contains 2% or less of vegetable oil (hydrogenated coconut, soybean and/or cottonseed, partially hydrogenated soybean and/or cottonseed), salt, milled corn, dried apples, apple juice concentrate, cornstarch, cinnamon, modified corn starch, natural flavor, yellow 6, baking soda, turmeric extract color, blue 1, red 40, BHT for freshness, vitamins and minerals: vitamin c (sodium ascorbate and ascorbic acid), niacinamide, reduced iron, zinc oxide, vitamin b6 (pyridoxine hydrochloride), vitamin b2 (riboflavin), vitamin a palmitate, vitamin b1 (thiamin hydrochloride), folic acid, vitamin b12, vitamin d3.

No milk products. No honey. Obviously, there’s no meat, so you’d think you were good to go, right? Well, not quite.

What is Lanolin? – Unpacking Vitamin D3 and Does it make Are Apple Jacks Vegan?

The issue here is the very last ingredient, Vitamin D3. While Vitamin D is found naturally in many foods, the refined grains used in breakfast cereals are more or less devoid of any nutritional value. To compensate for this, food companies like Kellogg’s (the makers of Apple Jacks) fortify their cereals with vitamins to make them healthier to eat. While this has many positive effects, the downside is that certain vitamins, including Vitamin D, are hard to extract from plants.

Vitamin D comes in two forms, D2 and D3. While Vitamin D2 is found in many plants and is a part of any healthy vegan diet, it’s harder to artificially extract. To save money, many food producers opt to use Vitamin D3, which is easier to obtain. Unfortunately, Vitamin D3 is derived from lanolin, a waxy substance produced by wool-bearing animals, usually sheep. When the sheep are sheared, their wool is washed in hot water, and the lanolin rises to the surface. It’s less complicated than plant-derived extraction methods, but unfortunately, it involves the use of animals.

So, are they Vegan?

While Vitamin D2 is vegan, Vitamin D3 is not. A vegan diet, as opposed to a vegetarian diet, means abstaining from all foods that come from animals. Since Vitamin D3 is animal-derived, and since Apple Jacks are fortified with Vitamin D3, Apple Jacks are not vegan.

Vegan Substitutes

Fortunately, the vegan lifestyle has been growing in popularity, and the market has responded. As a result, there are now alternatives to Apple Jacks that not only taste delicious in a bowl of almond milk but are also vegan. Cascadian Farms, Barbara’s, and Kashi Organic all make fruit-flavored, multigrain cereals that are nutritionally sound and completely animal-free. If you can’t find these brands in your local supermarket, all of them are available on Amazon.

source https://biogreen.life/are-apple-jacks-vegan/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/are-apple-jacks-vegan.html

[marthaalayne3]

Wisdom Tooth Removal

The hardest part of any surgery is recovery, and wisdom tooth removal is no exception. Sure, there’s the whole “someone cutting open your jaw” part of the procedure, but you get to sleep through that. Afterward, you have to care for your wounds, avoid infections, and not do anything to tear your stitches open. This can be difficult enough if the stitches are on, for example, your stomach. It’s even harder when the stitches are in your mouth. Follow these simple tips, and you’ll be back to eating your favorite foods in no time.

What Can I Eat Immediately After Wisdom Tooth Removal?

The first three days will the most challenging part of your recovery. The wounds will still be swollen and have blood clots on them. You’ll need to avoid disturbing the wounds in any way, which means you’ll want to eat foods that don’t require any chewing.

Soup (not the chunky kind) is a good choice, although you’ll want to drink it cold or at room temperature since warm foods can increase inflammation and irritate your wounds. Other good room-temperature foods include broth, mashed potatoes, hummus, cottage cheese, and applesauce. Cold smoothies and ice cream can be very soothing as well. Make sure you’re following your dentist’s instructions and using an antiseptic mouthwash after meals to prevent infections.

What Can I Eat 4 Days After Wisdom Tooth Removal?

In about four days, the swelling will have subsided enough that you can eat soft foods that require minimal chewing. You can also start eating warm foods again, so take advantage! Eggs, fish, and oatmeal are all delicious and high in protein, which will speed up healing.

From four days after wisdom tooth removal up to about a week afterward, you’ll want to slowly introduce foods like toast, fruit, and meat. Do this slowly, and cut meat into small pieces at first. As before, you’ll want to continue using mouthwash after every meal, and follow any other instructions from your dentist

What Foods Should I Avoid After Wisdom Tooth Removal?

There are a few things you’ll definitely want to avoid after your surgery. Tough or chewy foods like jerky and nuts are obviously out, but you should also avoid acidic or spicy foods like orange juice or spicy soups. Grains are also a bad idea because they can get stuck in your wounds and lead to infection. This includes not only rice and quinoa but also multi-grain bread with whole pieces of grain.

One common mistake people make is drinking through a straw. You’d think this would be a good idea since you barely have to move your jaw to use a straw. However, sucking on a straw can cause blood clots to pull off your gum before they’re ready. This can lead to infection, or just a long and painful recovery.

Smoking should also be avoided, so why not take the opportunity to quit? And alcoholic beverages should be avoided for at least the first few days. The alcohol can thin your blood, increase inflammation, and slow down healing. Also, alcohol can interact with your pain medication.

Avoid these things, eat plenty of soft, healthy foods, and you’ll soon be smiling again.

source https://biogreen.life/wisdom-tooth-removal/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/wisdom-tooth-removal.html

[marthaalayne3]

5 Foods That Kill Testosterone and Cause Belly Fat

Introduction

There are many men in the world today who are looking for ways to enhance their testosterone levels. This can be a frustrating, demoralizing time, but do not fret. Some forget that what they consume plays a big part in the issues they have. On the regular, a lot of men eat foods that unknowingly hinder them. Primarily, older men are the ones that see this most prevalently, but young men can be susceptible to this problem, too. Ultimately, not all foods on this list need to be avoided completely, but the hope is that you will be able to steer clear and only eat them from time to time. There are a ton of other options to enjoy throughout your lifetime. This way, you will be able to be at your very best, throughout the day, no matter what comes your way.

You may have already noticed common warning signs of low testosterone levels. This can include things like a lack of energy, a loss of muscle strength, a lowered sex drive, trouble sleeping, and many other harmful things that can happen to the body. Most people see these kind of symptoms after they turn 30 years of age, and the problem can become worse and worse over time.

Besides changing your diet, other things can have positive effects on the body. Exercising, for 30 minutes a day / 5 days a week, can positively impact the human body immensely. Try swimming, running, hiking, jogging, and play some basketball to name a few things. Also, taking supplements and working on better sleep habits can make all the difference in the world.

However, food still is the biggest piece of the pie when it comes to dieting. For example, when dieting, many medical professionals universally believe that exercise is only 10% of the diet battle. The other 90% involves what you eat. So, check out the foods below that hinder your testosterone levels and add extra, unwanted belly fat.

List of Foods that kill Testosterone and Cause Belly Fat

1 – Processed Foods: Everyone loves a tasty, quick snack. Unfortunately, a lot of these processed items  include things like cakes, doughnuts, candies, fried fast foods, and so much more. Steer clear of fast food restaurants and stay away from gas station foods. Not only will not eating these foods be good for your testosterone level, but also your overall health. Many of the items mentioned above use hydrogenated vegetable oil, which has been connected with heart attacks, diabetes, and fertility issues. Studies like the one from Human Reproduction, a peer-reviewed journal, concluded that these type of Trans fats have a negative effect on total sperm count.

2 – Shrimp: People may be surprised to find out that this type of seafood is on the list. It is not as helpful as people would like to believe. A recent study from the United States Department of Agriculture (USDA) found that most people come in contact with anywhere from 10-13 pesticides during each day. Unfortunately, many of these types of pesticides mess with hormones in the human body. This disrupts male development in general

In most shrimp, these pesticides are used in shrimp to help them keep looking fresh. Without it, companies would lose millions of dollars because people would want their “fresh” shrimp back. This is why organic shrimp should be purchased, and then this problem can be fixed.

On the other hand, stay away from this type of seafood and look for some other healthy options like tilapia.

3 – Cheese: Men are probably cringing by seeing this next item on the list. Cheese is excellent with or on almost anything. Isn’t a quesadilla yummy or some delicious nachos? They may be great tasting, but the taste shouldn’t outweigh the cons, like your lowered testosterone levels or your stomach fat. Because a lot of cheese is taken from the milk of a cow, some unwanted hormones can enter into the human body. These synthetic hormones can include estrogen, which will definitely mess with a man’s testosterone levels. Instead, look for local cheese where farmers do not use unwanted hormones with their livestock.

4 – Deli Meats: Most men like a good piece of meat; however, not all meat is treated equally. Deli meat is one of the worst meat options to choose from because it affects the body negatively. Now, it is not just the meat the does the damage, but the wrap that is used to store the meat when it is purchased. The wrap is called polyvinyl chloride, or PVC for short. This material actually can get in the meat, adding to more hormonal concerns.

In its place, try some of these other options. Purchase meat at local farmer’s markets, go to a local farmer or get your butchered meat put in brown paper to get the goods that you want. This way, you can still enjoy the meat you love without the negative side effects.

5 – Strawberries: One of the best types of fruit is strawberries. Year-around, it seems that you can purchase this delicious fruit, but there are some drawbacks. Because strawberries, besides the green leaves, are consumed, this can impact humans with the pesticides that are on the fruit. These estrogen-based pesticides cause havoc on a male’s system. Do not take the risk. Estrogen just does not mix well with testosterone at all. Organic strawberries are the best way to go, keeping you healthy.

Finishing-Up about Foods That Kill Testosterone and Cause Belly Fat

By revamping your diet, you can regain your healthy testosterone levels and lose the belly fat in the process. You will look and feel better than you have felt in years. Still, remember that it is also important to take supplements, get quality sleep, and find ways to exercise. By doing all of these things, you will be back to your usual self, exhibiting strength, stamina, and self-confidence in everything you put your mind to on a daily basis.

source https://biogreen.life/5-foods-that-kill-testosterone-and-cause-belly-fat/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/5-foods-that-kill-testosterone-and.html

[marthaalayne3]

Magnesium For Keto

Why Everyone on the Keto Diet Should Consider Magnesium Supplementation

You just started a keto diet, and you’re feeling a way that can only be described as somewhere between “a tad under the weather” and “circling the drain into darkness,” – anyone who has forced their body into a state of ketosis knows the feelings, the “keto flu,” heart arrhythmias, low blood pressure, dizziness, mood swings, cramps, and a general feeling of “malaise” – discomfort or uneasiness.  What most people doing keto don’t know is what they’re really suffering from isn’t some arcane and untreatable “carb addiction,” and that they shouldn’t assume the effects fade as they “detox,” but what these symptoms really are a simple magnesium deficiency, and can be treated easily with a magnesium supplement.

What does Magnesium For Keto do and why do I need it?

Magnesium’s exact role in the body is myriad, from energy production and DNA and RNA synthesis to transporting calcium and potassium ions across cell membranes, helping our nerves to transmit their impulses. More efficient impulses mean better muscle contraction and relaxation and a more regular pulse rhythm. The daily recommended intake for magnesium is 300-400 milligrams a day, but factors affecting it include gender, activity level, and weight, with heavier men needing slightly more.

Magnesium supplementation is ideal for folks on the ketogenic diet because an easy source of the mineral is found in starchy carbohydrates, like beans, whole grains, and bananas, all of which are off the table for those on the diet.

How to Choose the Right Magnesium For Keto Supplement

Here is where things get a little more interesting and a bit more personal, down to your needs as an individual. The tricky thing about magnesium is that it never comes unbound, it needs to be hooked on to another molecule to stabilize it for supplementation, unfortunately swallowing whole chunks of raw magnesium ore is not a possibility in this reality, though it would admittedly simplify things a fair bit. This is where the matter of supplementation gets tricky – you can pick up any $3 bottle from your local Megamart, but depending on what it is bound to, you may not be getting everything you’re paying for. When the compound it’s bound to is less bioavailable than other types of supplements, you’re not getting the nutrition your body needs.

What Type of Supplement Do I Pick?

This all depends on which flavor of the keto flu you have.

If you’re suffering from excessive muscle pain, try magnesium glycinate, which is one of the most bioavailable forms, or a topically applied solution, such as a spray or cream onto the irritated tissue, or magnesium-infused Epsom salt bath.

If you’re experiencing digestive issues, such as constipation or low acid production, magnesium chloride, and magnesium citrate may be right for you. The “chloride” part of magnesium chloride can be repurposed into stomach acid. Citrate is known to be a mild laxative, as well as much cheaper than other forms.

For other symptoms, such as fatigue, arrhythmia, and brain fog, magnesium malate or taurate would be ideal. Malate is an acid that can be used in the Krebs cycle, and if any of us remember biochemistry, that is an important part of supplying energy to your body. Magnesium taurate packs a double punch, helping ease cognition and aid in cardiovascular health.

  source https://biogreen.life/magnesium-for-keto/ from BioGreen Life https://biogreenlife1.blogspot.com/2018/11/magnesium-for-keto.html