November is World Vegan Month. Many celebrities including Liam Hemsworth, J Lo, Brad Pitt and even Beyoncé credit their weight loss and healthy complexions to a vegan diet. In the UK, half a million people stick to a vegan diet and almost half of them are aged between 15 and 34, the study also showed that 77 per cent of people would not give up meat for their partner. There are many benefits, both inside and out, that you’ll feel from a vegan diet, so why not give it a try this November for World Vegan Month?
[Instagram: @thrivingonplants Pitaya bowl with fruit, nut and seed topping.]
Here are our top eight tips to keep you healthy and happy during World Vegan Month:
SOCIAL MEDIA MOTIVATION
Keep your motivation up during the month by following social media accounts that will encourage you to keep at your vegan diet. Who knows you might even inspire you to get in the kitchen and try some new recipes? Some of our favourites are Oh She Glows, Brussels Vegan and Fettle Vegan.
PROTEIN POWER
Nutritionist Shona Wilkinson, at Superfooduk.com ,explains that there are many more nutritious protein packed alternatives: “Don’t rely on ‘fake meat’ soy- and gluten-based products; keep them for an occasional treat. Consume pulses every day! These include lentils, peas and all kinds of beans. These are packed with protein and complex carbohydrates”.
If you are worried about getting enough protein you can always add a vegan protein powder to your morning shake. Nutritionist at Nature’s Plus, Martina Della Vedova adds: “Sunflower protein is a complete protein because it provides all of the essential amino acids. It’s well known for it’s ability to support health muscle growth and strength. It’s ideal for those looking for a versatile and vegan plant protein that is as natural as possible.”
[Instagram: Rebbl dark chocolate vegan protein.]
TOP UP ON VITAMIN D
Cutting out protein can mean that you are missing out key nutrients that are vital for your general health and wellbeing. Dr Marilyn Glenville, the UK’s leading nutritionist and author of ‘Natural Alternatives to Sugar’ says: “Natural food sources of vitamin D are few. It is found in oily fish and eggs, and other sources would include fortified foods such as margarines and breakfast cereals. The advice now from the Scientific Advisory Committee on Nutrition recommends that adults and children take vitamin D every day especially over the winter. When selecting a supplement containing vitamin D, choose one where the form of vitamin D is D3. I would suggest trying NHP’s Vitamin D3 Support in a convenient, spray from www.naturalhealthpractice.com.”
CULTURED CUISINE
Going vegan can be the change you need to try out some new foods around the world. Thai and Middle Eastern restaurants will have plenty of vegan options to keep you satisfied.
DON’T OVERLOAD ON CARBS
Going vegan is not an excuse to eat loads of bowls of pasta! Make sure you fill out your meals with some healthy carbs, nutritionist Shona Wilkinson says: “Don’t eat lots of refined carbohydrates. Focus on varied wholefoods like quinoa, millet, rye, basmati rice, oats, and buckwheat.”
[Instagram: @thrivingonplants falafels, couscous, saurkraut & vegan cashew cheese.]
GET YOUR OMEGAS
Cutting out meat and fish means you are also cutting out a great source of omegas, as Shona explains, you can get them from vegan friendly foods: “Our skin needs fat. It’s an essential element in retaining both the moisture and barrier function of the skin. Certain fats such as omega 3, 6 and 9 are of particular importance. Omega 6 (linoleic acid) fats are readily available in most nuts and seeds such as flax, hemp and evening primrose, while omega 9 (oleic acid) is best found in olive oil, avocados and almonds. Omega 3 (alpha-linolenic acid) can be found in flaxseed, chia and avocado.”
STOCK UP ON VITAMINS
Many people who stick to a plant-based diet are lacking in Vitamin B, in particular B12, which is great for keeping your energy up! Shona says: “In general, if you eat dark green leafy vegetables, nuts and seeds, lentils and brown rice you will be getting B vitamins but the following foods are good sources for the individual B vitamins. It is usually best to take B vitamins in a complex. This is because the B vitamins work in synergy with each other. If you take too much of one particular B vitamin it may put the others out of balance.”
Lily Soutter, nutritionist and weight loss expert at www.lilysoutternutrition.com, adds: “With a zero meat policy, vegans and vegetarians are at risk of iron deficiency. Our richest and most bioavailable source of iron come from meat and fish. Whilst plant sources such as beans and green leafy veg do contain iron, the abundance and bioavailability is much lower. However if vegans and vegetarians supplement with vitamin C at each meal, this can help with absorption rate of iron from their food.”
CHECK YOUR CUPBOARDS
If you decide to make your new found veganism more of a lifestyle rather than just a diet, make sure you check you bathroom cupboards! Choose beauty products that don’t test on animals and use all natural products. Using completely organic products might even improve your skin, as Sonja Dymalovski, skincare expert at What Skin Needs explains: “Hydration is the key to young looking skin, and adding a serum to your night time routine is a great way to wake up with youthful glow. I would go for a serum with natural oils that have anti-inflammatory and soothing properties like Jojoba oil and Plantolin.”
[Instagram: Rebbl pumpkin banana bread topped with peanut butter and hemp seed.]
