Tag: Nutrition

Healthy Lunch Ideas-  6 Easy and Nutritious Recipes!

Healthy Lunch Ideas- 6 Easy and Nutritious Recipes!

Hello Everyone! Today I will be talking about some easy and healthy lunch ideas you can make this summer! Easy meals are the best way to ensure you stay on track with your fitness, weight, and beauty goals. You should make sure you are getting …

Gut Health- Why It is More Important Than You Think!

Gut Health- Why It is More Important Than You Think!

Hello Everyone! Today I will be talking about gut health and why it is super important! As you will learn today gut health goes beyond our digestive system to affect other parts of our body. Also, the gut microbiome is a growing topic of research …

Vegan Diet- The Good and the Bad!

Vegan Diet- The Good and the Bad!

Hello Everyone!

Today I will be talking about the vegan diet and whether it is just another trend or if it holds some valuable health benefits! Many influencers and celebrities have now been advocating for a vegan diet. Although this is not a new way of eating, it seems to have gained popularity in the past years. There are now many plant-based foods at restaurants and common grocery stores alike. With this new gain in popularity, the question must be asked- is the vegan diet really good for everyone? There are strong arguments and anecdotal evidence from each said but the answer remains untold. The vegan holds some obvious benefits and possibly some unnoticed drawbacks which I will be discussing in this post.

Legal Disclaimer: Audacia is a website made for informational purposes only. By voluntarily undertaking any interventions listed on Audacia, you assume the risk of any resulting injuries or harm and Audacia can not be held liable. Audacia strives to provide accurate and contemporary information but this website is not a substitution for personal research and speaking to your health care provider.

So let’s get into it!


1. Vegan Definition

Oxford Languages defines a vegan as “a person who does not eat any food derived from animals and who typically does not use other animal products” (noun) or “eating, using, or containing no food or other products derived from animals” (adjective). Some define vegan as a diet and others refer to it as a lifestyle. People may choose to eat a plant-based diet but are not as rigorous in ensuring that other aspects of their life as in line with the tenets of veganism.

As described by The Vegan Society, the other components of vegan living include vegan medicine, charity supporting, ethical entertainment, and natural beauty products, cleaning products, bathroom items, clothing, and etc. Vegas opt to use natural products and do not support the testing of animals with any of their products. Also, they choose not to support entertainment and business such as zoos, aquariums, dog racing, horse racing, and anything else of this nature.

As reported by Claire Suddath in Time, veganism was first coined in 1944 as a term referring to the avoidance of animal products. This can be traced back to the ancient Indian and eastern Mediterranean societies. In conjunction, vegetarianism is also a principle seen in Buddhism, Hinduism, and Jainism, believing that we should not inflict pain on other animals. In 1847, the very first vegetarian society was formed in England and in 1944, a British woodworker by the name of Donald Watson made the term vegan for vegetarians who did not eat dairy and eggs.

2. Benefits

There are numerous benefits to eating a strict vegan diet. Studies have shown that vegans have better heart health, less chance of becoming obese, lower cholesterol, lower blood pressure, decreased incidence of diabetes, cancer (especially GI, breast, ovarian, and uterus). Vegans also tend to have a lower BMI (body mass index) than those who eat animal-based products as veganism has also been known to promote weight loss.

Veganism also has numerous mental benefits. A vegan diet, or a healthy diet in general, has been known to improve mood and emotional stability. Animal products are said to create an inflammation cascade in the body which can cause feelings of anxiety, stress, hopelessness, and depression. Furthermore, a vegan diet is rich in vital nutrients that can promote feelings of happiness and well-being through supporting the production of important neurotransmitters.

You can eat:

  • fruits and vegetables
  • legume
  • nuts and seeds
  • bread, rice, and pasta
  • vegetable oils
  • dairy alternative
  • plant-based meats

You can’t eat:

  • beef, pork, lamb, and other red meat
  • chicken, duck, and other poultry
  • fish, shellfish, crabs, clams, mussels
  • eggs
  • cheese, butter
  • milk cream, ice cream, and other dairy products
  • mayonnaise
  • honey

WebMD

RUSH

Physicians Committee for Responsible Medicine

3. Drawbacks

Veganism also has drawbacks, mostly based on incorrectly implementing this strict lifestyle. Animal proteins can shortchange you on protein, calcium, omega-3 fatty acids, zinc, and vitamin B12. All of these except vitamin B12. can be easily added to your diet by adjusting the types of vegan options you eat. Vitamin B12 must be taken as a supplement when starting a vegetarian or vegan diet as a result of its primary source being meat. Vitamin B12 is essential in the creation of red blood cells and also DNA function. Just because you are eating vegan does not mean you are automatically getting all your vital nutrients! Make sure your diet is encompassing all the necessary carbohydrates, fats, proteins, vitamins, and minerals.

Planning meals and the inability to eat out at a lot of places can pose a barrier to many people. If you have a busy lifestyle, it may be hard to meal plan and find restaurants near you that provide vegan options. In conjunction with being time-consuming, the vegan lifestyle can also be expensive with buying vegan alternatives, supplements, and organic foods. With the correct amount of planning, it can be done inexpensively but it more or less will be time-consuming when you first get started. My post on meal planning is a great way to organize your cooking and grocery shopping!

Vegan protein sources include nuts, soy, quinoa, and beans.

Calcium sources are soy milk, fortified drinks, tofu, broccoli, kale, and almonds.

Omega-3 fatty acid sources are flaxseeds, vegetable oils, and plant-based sources.

Iron sources are tofu, soy nuts, peanut butter, and fortified cereals.

4. Plant-Based Diet

A plant-based diet refers to focusing on consuming non-animal products while not necessarily cutting them out of the diet. This is a great option for those who are not ready or willing to commit to a vegan lifestyle. Many celebrities such Beyoncé, Ariana Grande, Gisele Bündchen, Natalie Portman, Woody Harrelson, Russel Brand, Lewis Hamilton, and Arnold Schwarzenegger. For all those who think you can’t build muscle or maintain your weight with a vegan diet- if the terminator can undertake (and promote) a plant-based lifestyle, I’m sure you can handle one as well!

5. Organic and non-GMO Diet

Although not required in the vegan lifestyle, most participants try to ensure their diet is also organic and non-GMO. Organic foods ARE non-GMO as GMOs refer to genetically modified organisms that are prohibited in organic production. GMOs involve genetic technology that changes the genetic makeup or structure of a product making it unreplicable in nature. Common GMO foods include corn, papaya, and potatoes. The purpose of genetically modifying these foods is to increase the resistance to pests, disease, and environmental conditions.

GMO foods are said to be safe by some and dangerous by others. I urge you to carefully research and vet the source of information while learning about this topic.

CCOF

Kimberton Whole Foods

SPH

6. Final Thoughts

A vegan lifestyle, although may seem like a fad, is rooted in some rich history. The vegan diet has undeniable benefits but also can be time-consuming and inexpensive. Before diving into this lifestyle, I recommend you do your own research and determine what your body needs nutritionally. If you have any health conditions, be sure to consult your doctor and if possible a nutritionist to point you in the right direction. Many people prefer to transition into a plant-based lifestyle slowly to make it sustainable. Start by introducing a couple of vegan days a week and see how you feel! Don’t feel pressured to radically change your lifestyle but don’t be too scared to try!



What do you think about the vegan diet? Let me know in the comments below!

Stay updated and follow me on FacebookInstagramTwitter, and Pinterest where I will be posting content almost every day.

Check out my posts on smoothies, healthy snacks, meal planning, and exercise, or learn what Audacia is all about!

– X ♡

How to Build the Perfect Smoothie In 5 Quick Steps!

How to Build the Perfect Smoothie In 5 Quick Steps!

Hello Everyone! Today I will be talking about how to build the perfect smoothie! Smoothies are a great addition to any healthy lifestyle. They are super easy and quick to make and are full of essential vitamins and minerals. On the other hand, just because …

Meal Plan Basics – How to Make Your Life More Efficient!

Meal Plan Basics – How to Make Your Life More Efficient!

Hello Everyone! Today I will be talking about how to meal plan to help you save time, money, and improve your health! Meal planning may seem like a daunting task or a headache but it is truly simple. Pick a day where you have 1-2 …

10 Easy and Healthy Snacks To Reach Your Fitness Goals!

10 Easy and Healthy Snacks To Reach Your Fitness Goals!

Hello Everyone!

Today I will be talking about 10 healthy snacks to help you reach your fitness goals! In a time where UberEats, SkipTheDishes, GrubHub, and PostMates make eating out so accessible, it can be very challenging to want to eat at home. Meal planning is essential in helping you stay on track with eating home-cooked meals! If you have a choice between a $15 Chipotle order or cooking for 40 minutes- the choice is hard (and easy). Therefore, meal planning will take you out of this dilemma and allow you to eat delicious home-cooked meals every day without having to think about it or spend hours in the kitchen.

Meal planning is essential but what happens when you get hungry between meals? Easy and healthy snacks are great to help you avoid low-nutrition foods like chips, cookies, or sweets! It is imperative to not let chips and cookies become your “fear food”. Enjoy your treats! But, if it is your goal to adopt a healthy lifestyle, opt for eating them less often or swapping them for the healthy snack alternatives in this list.

Legal Disclaimer: Audacia is a website made for informational purposes only. By voluntarily undertaking any interventions listed on Audacia, you assume the risk of any resulting injuries or harm and Audacia can not be held liable. Audacia strives to provide accurate and contemporary information but this website is not a substitution for personal research and speaking to your health care provider.

So let’s get into it!


  1. Avocado Toast

Avocado toast might sound super boring but you can spice it up to your own liking! The biggest mistake I see with avocado toast is not seasoning the avocados. Try out different spices (salt-free) and find out what flavours you like! You can use smoked paprika and sesame oil for a deeper flavour profile or you can use black pepper and a drizzle of hot sauce for a kick! Don’t be afraid to experiment with it. Avocados have healthy fats that are great for the body- specifically the skin, hair, and nails! Another great tip is to put your avocados in the fridge once they feel a little soft. This will help prevent them from ripening so fast and avoid you opening your avocado and finding a bunch of black and brown spots.

2. Cottage Cheese with Fruits and Nuts

I know cottage cheese may be an acquired taste but if you can eat it- start eating more! I am a vegetarian and sometimes I struggle with getting enough protein in my diet (without the use of protein powder) but cottage cheese has helped me tremendously in that aspect. Cottage cheese is low-calorie and packed with protein! As we know, protein and fats keep us fuller for longer which is great if you’re a notorious snacker like myself. So chop up some of your favourite fruit and place it on top of your cottage cheese. Top it off with some healthy nuts and honey then enjoy!

Don’t be afraid to add some superfoods like chia seeds, flax seeds, goji berries, and hemp seeds as well.

3. Smoothies and Smoothie Bowls

If you’re on Instagram, you’ve definitely seen at least one too many smoothies and smoothie bowls. This is not for nothing! Smoothies and smoothie bowls are delicious, nutritious, and quite filling (could even be a meal instead of a snack). A good blender is something I would definitely invest in if you’re starting your healthy eating journey.

Pack up on some frozen fruits and some greens (kale, spinach, etc) and start blending! Smoothie bowls are also great for adding in superfoods and also protein powder, collagen powder, and other supplements!

4. Rice Cakes with Banana, Peanut Butter, and Honey

If you love eating a lot of bread, try opting for using plain rice cakes instead! Plain rice cakes are super low calories but you can dress them up any way you want. Some people even use rice cakes as their base for avocado toast! I prefer to use my rice cakes to be more sweet foods than savoury but do what you like best. My favourite healthy snacks are using rice cakes topped with peanut butter or banana and honey with a sprinkle of cinnamon. It is super delicious and filling and can be a great snack to satisfy your sweet tooth.

5. Hummus and Vegetables

If you prefer more of a savoury snack then this one is for you! Hummus is another high-protein snack because it is pretty much all chickpeas. Carrots, sweet peppers, and celery are great for eating with hummus and are very filling. If you want to take it a step further, try making your own hummus at home. All you need is a food processor or blender, chickpeas, spices to your liking, and lemon juice. Experiment with adding garlic, turmeric, and other cool ingredients and create your own perfect (and secret) recipe!

6. Air-Popped Popcorn

Popcorn as a snack maybe the easiest one on the list! It is a great alternative if you are trying to kick your chip cravings to the curb. Although you may be missing your buttery popcorn, you can add your spices (salt-free) to spice up your snack. A great additive is nutritional yeast! Nutritional yeast is especially great for vegetarians and vegans because it is a rich source of vitamin B-12. Nutritional yeast adds a cheese-like flavour to food and can be incorporated into many different dishes.

7. Yogurt with Fruit and Nuts

A parfait is an easy and healthy snack to have between meals. Try to opt for some sugar-free or Greek yogurt and dress it up with granola, fruits, nuts, and honey! It is very delicious and filling. Parfaits are also another great recipe for you to sneak in your superfoods (flax seeds, hemp seeds, chia seeds, and goji berries). Gut health is very important for our overall health so try to eat your prebiotics and probiotics! Although not a snack, other foods packed with probiotics include kombucha, sauerkraut, kimchi, tempeh, miso, and kefir.

8. Trail Mix

Trail mix is just a mix of nuts and dried fruits (sometimes chocolate). Buy some trail mix or make your own! Trail mix is very high in protein because of its nut content and therefore will keep us fuller for longer. Try to be reasonable in your portion sizes because although nuts are very healthy and essential for us, can be very calorically dense. A great trail mix could be almonds, walnuts, sunflower seeds, dark chocolate nibs, and dried fruit like raisins. If you’re not a fan of pre-made trail mixes, head to your grocery store and pick out your favourite assortment of nuts and dry fruit, and experiment! Trail mixes are healthy snacks that pack a big satiety punch.

9. Fruit Bowl

This recipe is fairly straightforward- it is just a bowl of your favourite fruits! Sometimes it can be hard to get all of recommend serving of fruits and vegetables so try snacking on them between meals. A fruit bowl is great in the morning and gives you a bunch of energy. You can add a dollop of cottage cheese or peanut butter as a dip for the protein to keep you satisfied for longer as well! Fruits are always healthy snacks- and probably the easiest.

10. Oatmeal Cookies

Although this recipe is not the quickest healthy snack, it is something you can make in larger quantities to save for later! When bananas get too ripe, oatmeal cookies are a great way to use them.

Mash up the bananas until smooth and then add oatmeal until the mixture isn’t sticky anymore (cookie dough texture). From here you can add anything to your liking! You can add your superfoods (flax seeds, hemp seeds, chia seeds), coconut flakes, peanut butter, honey, cinnamon, or dark chocolate nibs. Just try to keep the mixture in its cookie dough texture! Form your cookies or use a spoon and place them on a baking sheet with parchment paper and bake for around 15-18 minutes at 350°C. Cook more or less depending on your preference.

This is an amazing snack that can last you up to a week in the fridge. You can warm it up in the microwave and drizzle some honey on it or you can grab one and go!



What are your favourite healthy snacks to eat? Which healthy snack(s) are you going to try? Share below!

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Check out my posts on how to maximize your self-care, how to be more confident, nighttime skincare for glass skin, or learn what Audacia is all about!

 – X ♡

How to Maximize Your Self-Care- Are You a Self-Care Cliché?

How to Maximize Your Self-Care- Are You a Self-Care Cliché?

Hello Everyone! Today I will be talking about what self-care really means! Over the years, the definition of self-care has been deluded into over-spending, over-indulgence, procrastination. Self-care is formally defined as, “the practice of taking action to preserve or improve one’s own health” (Oxford Languages). …