My Favorite High Protein Vegan Products

Woman-Flexing-Arm-Muscle

There are so many high protein vegan products on the shelves it can be hard to choose which ones to try first, so today I’m sharing my favorites to give you all a place to start! 

When I first became vegan my weight fluctuated a lot because I was eating too many processed foods. If it was vegan, I ate it, regardless of the amount of sugar, white flour, chemicals or bad fats in it. I soon realized that simple, clean and unprocessed was the way to go and these days I mainly stick to a diet of fruits, vegetables, legumes and seeds. But there are some amazing high protein vegan products out there that I use to supplement my diet. These are my favorites!

Field Roast:

Field Roast High Protein Vegan Product

Until I discovered Field Roast I had never found a veggie dog or sausage that I liked. These I love! The Smoked Apple Sage is my favorite but they also come in Italian and Mexican Chipotle. Each sausage is 240 calories and has 11 g of carbs and 26 g of protein. They come fully cooked and I often chop one up and toss it in a salad to get an extra protein and flavor boost. Field Roast also makes a host of other great products which you can check out at www.fieldroast.com. Apparently their Vegan Chao Cheese is amazing (unfortunately not yet available in Canada).

Simply Protein Chips:

Simply Protein Chips: High Protein Vegan Product

 

Finally a high protein, vegan, savory snack! With 15 grams of protein and just 140 calories you can’t go wrong with these.  Available in BBQ Tomato (my fav), Spicy Chili, Herb, and Sea Salt and Cracked Pepper.

Gardein Turk’y Cutlet:

Gardein Turk'y Cutlet: High Protein Vegan Product

Gardein really is the gold standard when it comes to vegan meat substitutes. I honestly don’t know how they do it, but this cutlet tastes like a turkey cutlet…but better!  Kids love it and I am sure you could fool a few meat eaters with it too. I actually served this as my protein last Christmas dinner and it was a huge hit. Two cutlets are 260 calories with 19 grams of carbs and 22 grams of protein.

Special K Protein Cereal:

Special K Protein Cereal: High Protein Vegan Product

Ok, I’m not proud of this, but I have basically had a bowl of cereal every night before I go to bed for the last 20 years of my life.  Not while this is NOT a habit I would recommend, if you have a cereal weakness like me, I think Special K protein is your best bet. A 1 C serving has 190 calories, 33 grams of carbs and 10 grams of protein. I find it very satisfying so I usually have a smaller portion than that. It has a very slightly sweet vanilla flavor that is good on it’s own or with added fruit.

These are my favorites…what are yours?  I would love to hear about what products you sexy fit vegans love!

Kirsten 🙂

Cover photograph courtesy of espnW

 

Vegan Diet Plan: The What, Why, Who, When & How

Cutting veggies for vegan diet plan

Unlike some other so-called “diets,” a vegan diet plan is somewhat of a journey to be explored and continually fine-tuned based on your experiences.

Let’s briefly cover the most basic questions:

“What?”

What is a vegan diet plan? The definition is both clear and broad. “Eating vegan” means eating only plant-based foods and nothing that is an animal, comes from an animal, or is processed using animal. That being said, as much as this may seem restrictive if you are used to eating animal products as part of your every day routine, it’s actually incredibly expansive! There are countless different vegetables, fruits, legumes, nuts, seeds, and whole grains to incorporate into your meals. Discovering plant foods you’ve never even tried is part of the excitement of going vegan. 

“Why?”

Why is a vegan diet plan beneficial? The reasons are numerous and powerful. First, going vegan means doing your part to help put an end to animal suffering. Today’s factory farming of animals is horrendously cruel, and by eating and wearing animals and their bi-products you support the industries responsible for the suffering. Second, going vegan means improving your health by preventing, treating, and even curing many diseases. Heart disease, cancer, stroke, diabetes, obesity, and other top killers are often caused by an unhealthy diet containing animal products, preservatives, processed, and/or artificial ingredients. You have the power to take your health into your own hands with a vegan diet plan! Third, you can feel and look younger, more energized, and sexier by going vegan. A balanced plant-based diet improves your skin’s condition, gives you energy, drops body fat, increases circulation, improves digestion, just to name a few benefits. Last, by going vegan, you are reducing your environmental footprint and playing a role in saving our planet. If you haven’t seen it yet, watch Cowspiracy, an amazing, interesting, entertaining, and unbiased look into how animal agriculture impacts the world and our resources. The statistics are staggering. Leaving future generations a healthy earth is simply the right thing to do. 

“Who?”

Who should be on a vegan diet plan? This one is simple. Everyone! Everybody will benefit from eating a whole foods plant-based diet. 

“When?”

When should you go on a vegan diet plan? Start your transition NOW! It may not work for you to make the complete switch over to a plant-based diet tomorrow, but there’s no better time than now to get your vegan diet plan put together and begin. In the “How To Go Vegan Beginner’s Guide” you learn how to make a realistic, do-able plan of action, week by week. 

Vegan Diet Plan Beginners Guide“How”

How do you transition to a vegan diet plan? By utilizing the growing quality resources that are available to you! There are tons of awesome websites, books, blogs, forums, and documentaries waiting for you to check out! Here’s a list of the top in each category:

Websites: SexyFitVegan.com, NutritionFacts.org, PCRM.org

Books: How To Go Vegan: A Beginner’s Guide, How To Make Your Own Superfood Shake, Six Weeks to Sexy Abs Meal Plan, Eating Animals, 22 Days Revolution, Forks Over Knives,  

Blogs: Sexy Fit Vegan, Plant-Based Strong

Forums: Sexy Fit Vegan

Documentaries: Forks Over Knives, Cowspiracy, Fed Up, Hungry For Change, Fat Sick and Nearly Dead

 

 

 

 

Vegan Meal Plan for Fourth of July

Fourth-of-July-Vegan-Diet-Plan

The Fourth of July is the perfect opportunity to try out some awesome easy summer recipes and products as part of your vegan diet plan!

If you know me, you know I’m all about easy vegan recipes and having fun. Independence Day is certainly no exception! Barbecues may seem a bit intimidating if you’re newly vegan or working on transitioning to a vegan diet plan, but don’t worry, I have you covered! Check out these simple recipes and vegan dish ideas to get you started planning your vegan menu for the fourth of July. Play around with them to make them you’re own. They are all easily modified to give you the ultimate satisfaction based on your individual tastes. Enjoy!!! 

Beast Burger Beast Burger Beyond Meat

Beyond Meat brand makes an amazing new burger endorsed by myself and Brendan Brazier. Grill the veggie burger and slap it on a whole grain bun or lettuce wrap and add all your favorite fixings like tomato, pickles, grilled mushrooms, onion, ketchup, mustard, and vegan mayo. Done. Yum!

Lemon Potato and Edamame Salad

Kirsten Mitchell makes a great, unique vegan potato salad everyone is sure to love!

Ingredients:

  • 8 Yukon Gold potatoes diced and boiled until tender
  • 3 C cooked edamame
  • 1/2 C fresh basil julienned

      Dressing:

  • 2 1/2 Tbsp olive oil
  • 3 Tbsp lemon juice
  • Rind of 1/2 a lemon
  • 2 Tbsp hemp seeds
  • 1/2 tsp salt
  • 1/4 tsp pepper

Whisk together the dressing ingredients and set aside. Combine the potato, edamame and basil in a large bowl. Toss in the dressing and serve.

Summer Spinach Salad

This one if from the How To Go Vegan Beginner’s Guide  and a perfect light and healthy addition to your summer vegan diet plan!

  • 8 C spinach
  • 1/4 cup sunflower Seeds
  • 1/4 cup pumpkin Seeds
  • 1 cup Cup sunflower sprouts
  • 10 strawberries, sliced
  • 1/4 cup raspberry vinaigrette 

Toss all the ingredients together and serve.

Grilled Tofu Skewers with Siracha Sauce

Skewers are a great way to grill both vegetables and tofu… easy with a great presentation and of course delicious. This recipe is from Motsbella on AllRecipes.com.

  • 3 (8 ounce) containers extra firm tofu, drained and sliced into large chunks
  • 3 zucchini, cut into large chunks
  • 3 red bell pepper, cut into large chunks
  • 30 large mushrooms
  • 1/4 cup and 2 Tbsp siracha chili garlic sauce
  • 3/4 cup soy sauce
  • 1/4 cup and 2 Tbsp sesame oil
  • 3/4 cup diced onion
  • 3 jalapeno pepper, dicedtofu veggie skewers
  • ground black pepper to taste

Instructions:

  1. Place tofu, zucchini, red bell pepper, and mushrooms in a bowl. Mix sriracha sauce, soy sauce, sesame oil, onion, jalapeno, and pepper in a small bowl, and pour over tofu and vegetables. Toss lightly to coat. Cover, and allow to marinate at least 1 hour in the refrigerator.
  2. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
  3. Thread tofu and vegetables on to skewers. Grill each skewer 10 minutes, or to desired doneness. Use any remaining marinade as a dipping sauce.

Two-Layer Raw Chocolate Brownies

This recipe comes directly from the awesome OhSheGlows.com. It’s not only vegan, but also gluten-free, grain-free, no bake/raw, refined sugar-free, and soy-free! Go Angela!

Ingredients:

     For the brownies:
  • 1 cup raw walnut pieces
  • 1/2 cup hulled hemp seeds
  • 1.5 cups pitted Medjool dates* (approx. 275g)
  • 1/2 cup raw cacao powder or dutch-processed cocoa powder
  • 1 1/2 teaspoons pure vanilla extract
  • 1/4 teaspoon pink Himalayan salt or fine grain sea salt
  • heaping 2 tablespoons raw cacao nibs
  • heaping 1/4 cup raw walnut pieces
     For the chocolate topping:
  • 1/2 cup virgin coconut oil
  • 1/2 cup raw cacao powder or dutch-processed cocoa powder
  • 1/4 cup pure maple syrup (or agave nectar for a raw sweetener)
  • small pinch pink Himalayan sea salt (or fine grain sea salt)
  • 1/4 teaspoon pure vanilla extract

Directions:

  1. For the brownie: Line an 8-inch square pan with parchment paper, one piece going each way to make it easy to lift out the brownies later on.
  2. In a food processor, process the walnuts into a fine crumb.
  3. Add the hemp seeds and the pitted dates and process until finely chopped and sticky. It should look like a Larabar in texture and appearance.
  4. Add the cacao powder, vanilla, and pink salt and process until thoroughly combined.
  5. Stir or pulse in the nibs and chopped walnuts until just combined.
  6. Evenly press the mixture into prepared square pan until smooth. You can roll it out with a pastry roller until smooth. Place in the freezer for about 10 minutes.
  7. For the chocolate topping: Melt the coconut oil over low heat in a medium pot. Remove from heat and whisk in the cacao powder, syrup, salt, and vanilla until combined and smooth.
  8. Remove the brownies from the freezer and pour on the chocolate topping. Spread out evenly. Carefully transfer the pan to the freezer on a flat, even surface. Chill for 20 + minutes or until the topping is firm enough to slice
  9. Run hot water over a knife for a minute or so, wipe quickly with towel, and carefully slide the knife into the brownies to slice (warming up the knife helps it slice more evenly without much cracking).
  10. Store leftovers in the freezer for a chocolate treat anytime.

Tips: You’ll want to use soft, fresh Medjool dates for this recipe to make it easier on the processor. If your dates are firm, try soaking them in water for 30-60 minutes (and then draining well) before use.

Instead of the raw chocolate topping, you can melt 3/4 cup non-dairy chocolate chips in lieu of the homemade chocolate.

Happy Birthday America!!!

Five Easy Steps to go Vegan in 2015!

5-Steps-for-Going-Vegan
scottandrobert

At the 2014 Naturally Fit Games with one of my vegan inspirations, and Plantbuilt Teammate, Robert Cheeke!

Learning how to take small, easy steps to go vegan, looking at it as a day-by-day transition, is the way to making the transition a success.

Since switching to a vegan diet plan I’d have to say that aside from the obvious “where do you get your protein from” question, what I hear the most are objections to why other people just can’t do it. Usually it’s too expensive, too hard, too restrictive; when in actuality it is none of these!
Keep in mind, I never tell people what they should or shouldn’t do. I am not one of the “on my soapbox” preachy vegans. Unfortunately there tends to be some negativity around the “v-word” which is one of the reasons I try to avoid it at all cost when talking with people who don’t follow a similar lifestyle. As soon as you say, “vegan”, many people immediately become defensive even though I never push my opinion on anyone.
Now, on the flipside of that, when people start arguments with me about why we need animal protein, how you can’t get strong or build muscle without it, and other caveman or apex predator nonsense, or try to convince me that there is such a thing as “humane slaughter” I will not hesitate in calling them on their B.S. and voicing my opinion. Particularly when the people that tell me they love animals are plowing through burgers in the same breath.
It took me some time to come around to the idea of adopting a vegan diet plan and actually make the change. In hindsight it really isn’t that hard. Not at all.
That being said, here are 5 simple steps to successfully adopting a plant-based diet. If you apply one step per day, you will be 100% plant-based in less than a week. If you apply one step per week, you will be 100% plant-based in just over a month. If you require the requisite 21 days to form a habit, then simply apply one step per month and you will be 100% plant-based in just under half a year.
The take-home point here is to focus on progress and not perfection. If you follow this approach you will be looking back and agreeing with me that the whole process is really very easy.
One important point to remember is calorie intake. You will have a very hard time trying to substitute a spinach salad for a 16 oz. steak or a plate of bacon and eggs. Be sure to swap animal-based dishes with plant-based dishes of similar caloric density.
Step 1 – Cut out all red meat.
Step 2 – Cut out all white meat.
Step 3 – Cut out fish.
Step 4 – Cut out eggs and dairy.
Step 5 – Start being aware of the hidden ingredients in foods, particularly baked goods that use butter, milk, and eggs; as well as the clothes you wear, products you use, etc.
Bonus! Step 6 – Volunteer your time with an animal rescue, shelter, or rehabilitation facility and give back to those living beings who are treated as commodities. Remember, they don’t have their own voice, if you truly love animals be the voice for them and support people and organizations who dedicate their lives to animal welfare.
Now that we’ve talked about what not to eat, check out what you can eat.

  • Fruits. Spare me the “fruits are sugar and will make you fat” crap. It’s like my friend John “The Badass Vegan” Lewis says, “Fruit doesn’t make you fat. It’s that gluten-free brownie that makes you fat.”
  • Vegetables.
  • Greens.
  • Oats, rice, and other healthy sprouted or whole grains.
  • Nuts & seeds.
  • Beans & legumes.

In spite of what many people would try to have you believe, it is 100% possible to not only survive, but to totally thrive and be healthy while following a 100% plant-based diet. You can excel as an athlete as well. There are far too many real world examples of this to believe anyone who tries to tell you otherwise.
You want strength and power? Look at strongman Patrik Baboumian and NFL defensive tackle David Carter.
You want physique? Look at professional bodybuilding champion Torre “Tha Vegan Dread” Washington and IFBB professional bodybuilder Jehina Malik. A side note – Torre has been vegetarian since birth and vegan for the last 16 years and Jehina has been vegan since birth!!!
You want endurance? Look at ultra runner Scott Jurek and ultraman triathlete Rich Roll.
You want a multi-sport athlete? How about ultra runner, bodybuilder, and long distance rower Austin Barbisch.
You want verification from plant-based Registered Dietitians? Look at Matt Ruscigno and Julieanna Hever.
If you want even more examples, look at my 40+ teammates on the Plantbuilt Vegan Muscle Team at plantbuilt.com and browse the numerous profiles at veganbodybuilding.com – the website started by the original vegan bodybuilder, Robert Cheeke!
Going vegan is easy. Much easier than you would think or that it’s made out to be. Make sure you are getting a lot of fresh, raw, plant-based foods in your diet, focusing on variety. This will ensure that you are getting the entire spectrum of vitamins, minerals, and enzymes that are abundant in plant foods. Throw in other steamed and cooked vegetables, healthy unprocessed grains, beans, legumes, nuts and seeds and you’ll be good to go! You will have all the macro- and micro-nutrients you need to be healthy and strong with your vegan diet plan.
Good luck and if you have any questions don’t hesitate to ask, I’m more than happy to help in any way I can!
-Scott

Top 5 Simple Vegan Breakfast Ideas

vegan-breakfast ideas

For most of us, getting going in the morning is a challenge, so getting your day started off right with a simple vegan breakfast is important to include in your vegan diet plan.

I’ve come up with the top 5 easy and quick ideas to help fuel your body and kick start your metabolism in the morning:

  1. Easy Vegan Breakfast IdeasCantaloupe: Yes, simple as that! Cut the melon in half, scoop our the seeds, and using a spoon, dig in! Cantaloupe is packed with vitamins A and C (100% of the requirement for the day) among other nutrients. It’s also refreshing, hydrating, low in calories, and will give you energy immediately! 
  2. Qunioa: Quinoa is packed with complete protein and slow-release carbs to fill your belly and fuel you for hours. It’s a great food to cook a bunch of at the start of the week and reheat to make all sorts of delicious dishes throughout the week. As a breakfast cereal, you can add nut milk, cinnamon, stevia, maple syrup, cinnamon, berries, nuts and/or seeds to make a variety of different flavored breakfast bowls. Yum!
  3. Apple and Nut Butter: Slice an apple and spread almond butter, peanut butter, sunflower seed butter, or any nut/seed butter of your choice and you have a powerhouse of a breakfast on your plate. The phytonutrients in apples help regulate blood sugar and the nut/seed butter contains protein and heart-healthy fats and omega fatty acids. The combination is delicious and satisfying!
  4. Fruit Smoothie: Blend up fresh or frozen fruit with a base liquid of your choice such as coconut water or nut milk for an easy, nutrient-filled breakfast. It takes just a couple minutes to make and you can easily pour it in a to-go cup and take it with you out the door. Adding spinach is a great way to get in valuable leafy greens and the cool part is you won’t even notice a taste difference (just a change in the color of your smoothie). You can also add hemp and/or flax seeds to give it some protein and omega 3 fatty acids.
  5. Protein Shake: Looking to gain lean muscle? How about a vegan protein shake for breakfast?! Use a quality, clean, vegan protein powder such as BalanceDiet 07 Lean Protein, nut milk of choice, and optionally add banana or other fruit, dates, seeds, maca powder, cinnamon, etc. to flavor it to your liking. Drink it at home or take it with you. A perfect muscle-building vegan power breakfast!

For more vegan breakfast ideas and recipes, check out the “How To Go Vegan: A Beginner’s Guide” and to learn more about making your own smoothies check out the ” How To Make Your Own Superfood Shakes.”

Experiment. Have fun with it. Enjoy!

Veggie Education Happy Hour

vegan-happy-hour menu

vegan happy hourHelp people get educated and inspired about going vegan with a Veggie Education Happy Hour!

On Saturday, June 27th, Sexy Fit Vegan is putting on a special and unique event: a “Veggie Education Happy Hour”. The purpose is to bring people together to learn about making conscious choices for a healthier, more compassionate lifestyle, while breaking the common stereotypes about vegans (like you can’t have fun or drink a cocktail if you’re vegan)! I’m writing this blog post not only to tell you about this particular event, but also to encourage you to plan you’re own event where you live. After we’ve educated ourselves, and changed our own lives for the better, the next step is spreading the word and encouraging others to make the transition to a plant-based diet as well. What better way to do this then throwing a party! 

Check out the press release I wrote for event details and to get ideas for hosting your own event:

Sexy Fit Vegan® Ella Magers Presents Happy Hour Veggie Education Workshop

Celebrity Fitness Trainer & Vegan Diet Expert Gives People Information & Inspiration

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­Miami Beach, FL

June 3, 2015

Guru of living Ella Magers shares her passion for helping people transform their lives with this unique event coming to Miami Beach on June 27th, 2015.

An 18-year vegan veteran, Ella has been a certified fitness and wellness expert for over 10 years. Her devotion to the health of people, combined with her passion for animals, her concern for the environment, and her fighter spirit lay the foundation for her brand, Sexy Fit Vegan® which she founded in 2013.

The Veggie Education Happy Hour was created in response to the growing number of people interested in learning about the benefits of a vegan diet plan and how to eat plant-based in a healthful, practical way.

“The great part about the Veggie Education Happy Hour is that it shows people how to create a smooth transition plan for people wanting to move in the direction of a plant based diet, but feel confused and overwhelmed when it comes to getting started,” says Ella.

Participants of the workshop will also enjoy fresh vegan food samples and sip on Sexy Fit Vegan’s own signature cocktails made with Casamigos tequila and Veev acai-infused vodka. They will also receive a parting goodie bags with samples from vegan-friendly, wellness-related companies such as Sisley of Paris.

Ella mentions that, “a Sexy Fit Vegan lifestyle is not about perfection, it’s about balance. Having cocktails socially for most of us in Miami is part of enjoying life, so I’m here to show people how to make those cocktails as healthy as possible by foregoing the sugar and artificial ingredients.”

Sponsors include Veev acai-infused vodka, Sushi Samba, Sobekick Gym, Plant Theory Botanical Café & Gourmet Market, Casamigos tequila, and Thrive Market.

The Veggie Education Happy Hour will be held at Sobekick Gym in South Beach (1860 West Ave. 2nd floor Miami Beach 33139) on June 27th at 2:30pm. Tickets can be purchased at www.sexyfitvegan.com/product/veggie-education-workshop

For media inquiries please contact us at [email protected]

About Ella Magers:

Ella Magers began participating in sports at the age of five and, as an avid animal lover, stopped eating meat at the age of seven. The Miami Beach resident launched SexyFitVegan.com in 2013 to support a broader population of people in their transformation to a plant-based diet and active lifestyle. The 17-year vegan-veteran is a NASM Certified Personal Trainer and Wellness Coach. She has a Masters in Social Work and is working on a Doctorate in Holistic Sports Nutrition. An authority on health and fitness, Magers was most named Personal Trainer of the Month on BodyBuilding.com in 2013. In 2014 she was named among the Top 50 Hottest Trainers in America by Shape Magazine. She has given workshops all over the world, most recently for the Sheraton in Macao China. Her passion for helping people transform their lives, combined with her compassion for animals, and her fighter spirit lays the foundation for her Sexy Fit Vegan philosophy of understanding the body from the inside out. On her website, Magers gives people the tools they will need on their journey in the form of newsletters, books, sample meal plans, product reviews, recipes, tips, and more. For more information visit https://www.sexyfitvegan.com.

Also, check out the special vegan food menu prepared by Sushi Samba for the event!


Samba-Menu-for-web

If you live in South Florida I hope to see you at this event, and if not, I hope you plan your own and keep us posted on how it goes!!!

 

Mung Bean Fettuccine with Roasted Tomatoes and Red Peppers

Vegan Protein Pasta: mung bean fettuccine

An addition to your vegan diet plan that seems almost too good to be true!

Aside from being super high in calories and carbs I generally find pasta to be boring and bloating.  Needless to say, I rarely eat it! About the only time I have it is when it is the only vegan option at a restaurant.  So I was intrigued when I saw Ella’s Instagram post about mung bean pasta….was this a noodle I could get on board with?

Mung bean pasta is high in fiber, low in carbs, is gluten free, and has approximately 24 grams of protein per serving… AND I like it!  The flavour is very mild, the texture is firm and best of of all it didn’t give me that heavy, bloated feeling that I get from traditional noodles (and most substitutes). This recipe is quick and easy, and the great thing about roasting tomatoes is that even if they weren’t that flavourful to begin with, they will be after roasting.
IMG_2536-2

  • 2 pints cherry tomatoes halved
  • 2 red peppers sliced
  • 3 Tbsp olive oil
  • 2 Tbsp garlic cloves minced
  • 1/2 tsp red pepper flakes
  • 2 tsp fresh thyme
  • 1/2 tsp salt
  • 2 Tbsp balsamic vinegar
  • Gluten free mung bean pasta
  • Fresh basil chopped

Preheat oven to 350F (325F convection).  Drizzle a little olive oil on two baking sheets and spread.  Mix 3 Tbsp of olive oil, garlic, red pepper flakes, thyme and salt  together in a small bowl.  Add 1 Tbsp of balsamic to each baking sheet and spread.  Add peppers and tomatoes (cut side up) to baking sheets and spoon olive oil dressing over top.  Roast for 30 minutes and toss with cooked pasta (you may want to add a little more olive oil, salt and pepper). Top with chopped basil.

For more easy, high-protein, easy vegan recipes make sure to follow me on Instagram!

Adapted from www.almostvegancookingschool.com

 

 

 

 

Should we take probiotics?

Probiotics

Probiotics always seem to be a topic of interest among health-conscious individuals.

Most of us have at least heard of probiotics, and maybe we have even tried a few products containing them when we have gotten some type of cold or other sickness (because that’s what your neighbor told you to do, or your friend’s friend has suggested it, or because you googled probiotic and the first website you read claimed probiotics are the ‘real-deal’). But I often wonder if we really understand what a probiotic is. What’s the difference between prebiotics and probiotics? And should we really trust either one? I’ve learned about these two forms of bacteria in some of my classes, I’ve done some information gathering, and I hope to clear some things up.

First things first. Let’s talk bacteria. Our gastrointestinal tract is made up of hundreds of different species of “good” bacteria, also known as our body’s microflora. This bacteria helps our body metabolize nutrients, vitamins, drugs, hormones, and carcinogens; fight against intruders; prevents pathogens from colonizing; protects us against allergies and immune disorders; and regulates our immune system (1,2). These functions of the gut flora help our body’s to function properly and prevent disease-causing bacteria (AKA the “bad” bacteria) from taking hold. Our diet and lifestyle affects the types of bacteria that live in our gut. A healthy, nutrient-dense diet helps promote the growth of the good bacteria; an unhealthy diet consisting of refined sugar and animal fat, low fiber, and antibiotic use promotes the bad bacteria. This is where probiotics and prebiotics come into play. People frequently believe their diet can be “fixed” with supplementation, including probiotics.

I find that the definition of probiotics is often confusing, but Dr. Joel Fuhrman explains it best:

“The term probiotics is used both for the beneficial bacteria that are native to our intestinal tract and for supplemental live bacterial organisms that are thought to be beneficial when ingested. However, the (limited) bacteria in supplemental probiotics and fermented foods are not the same as the indigenous bacterial flora that live in the gut. Supplemental probiotics serve a beneficial role–but mostly when the normal native bacteria have been harmed or removed with antibiotic use or perverted with a diet of sweets and processed foods (1).”

He goes on to explain that it can take months to reestablish the good microflora and that a healthy diet needs to be maintained in order to do so. Probiotic bacteria that come from supplements drop within days when supplementation stops. This begins to explain why a healthy diet is the most important factor in promoting the right type of bacteria in our gut–not occasional probiotic supplementation.

There are many studies that have been done regarding probiotics, but the evidence is mixed when it comes to its effectiveness (1). For this reason more research needs to be done before we can proclaim that probiotics are the real deal. That being said, there are a few conditions that have been shown to benefit most from probiotics, including antibiotic associated diarrhea and irritable bowel syndrome (2). For more information regarding probiotics, check out Dr. Fuhrman’s article: What are probiotics?).

So, why is a healthy diet the most important factor in promoting the good bacteria? The good bacteria (and even probiotics themselves), feed off of non-digestible carbohydrate sources, resistant starch and fibers coming from vegetables, fruit, and legumes. These types of food act as prebiotics, which support the growth and activity of the good bacteria. They are found in foods like onions, garlic, asparagus, leeks, artichokes, oats, and bananas (2,3). It is not necessary to eat fermented foods such as yogurt and kefir to have beneficial bacteria in the digestive tract (1). A whole-food diet rich in fruits, vegetables, and legumes (AKA a high fiber, resistant starch and carbohydrate diet consisting of natural prebiotics) will provide enough of the favorable bacteria in our gut to keep us healthy and functioning at our best.

Probiotics may be helpful for some people under certain conditions, but I hope more research is completed in the future so we can determine their safety and effectiveness. As of right now, the evidence regarding the benefits of prebiotics from whole, plant-based foods like fruits and vegetables is our best bet when we want to keep our good bacteria in check. When you’re feeling sick, think about how your diet has been over the last few months or even the last few weeks. Are you fueling your microflora with healthy foods (prebiotics), or are you encouraging the growth of the “bad” bacteria?

This photo comes from PCRM.org:

healthy-gut-bacteria

This is a really good video video from nutritionfacts.org regarding probiotics and prebiotics.

  1. Furhman, Joel. Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free. Harper One. 2012. pp. 89; 151-153. Print.
  2. “Fiber and Prebiotics: Mechanisms and Health Benefits.” MDPI. Web.: https://www.pcrm.org/media/online/sept2014/seven-foods-to-supercharge-your-gut-bacteria
  3. “Fiber and Prebiotics: Mechanisms and Health Benefits.” MDPI. Web.: https://www.drfuhrman.com/library/probiotics.aspx#_ENREF_1
  4. “Fiber and Prebiotics: Mechanisms and Health Benefits.” MDPI. Web.

A Vegan Protein Powder That Has It All!

Ella Magers recommends BalanceDiet Lean Vegan Protein

I’m excited to share with you one of the newest and best vegan protein powders on the market today, Lean Protein 07 from BalanceDiet.

I recommend adding this product to your vegan diet plan, especially for your post-workout snack. Let me tell you why:

  • It blends well. One of the most challenging obstacles I run into when finding a protein powder I like is the texture. Many are either gritty or chalky, even when I blend them using my Vitamix, much less trying to use a shaker bottle. This is not with case with Lean Protein 07. In fact, it blends better than any other I’ve tried.
  • It had a great, natural flavor. I’m super picky when it comes to flavor. Most protein powders don’t “do it for me.” They often leave an unpleasant taste in my mouth. Lean Protein 07 on the other hand, tastes light & pleasant. 
  • It has added nutrients such as vitamins B, A, and C, folic acid, calcium,and manganese.
  • It has added fiber that make it easily digestible (no bloating here).
  • It is 100% organic and is made with high quality ingredients. In fact, it’s manufactured in a NSA Certified (pharmaceutical grade) facility.

I like this protein powder so much I now have an affiliation that allows my readers to get 10% off using the code “SexyFitVegan”. Give it a try and let me know what you think!

Ellas-Favorite-Protein-Powder-BalanceDiet 07

 

My Vegan Journey Part 1: Regaining My Health

vegan-fitness-Tai-Chi

I don’t plan to write about myself much here on Sexy Fit Vegan, but for my first couple of blogs I’d like to share my personal journey of regaining my health and strength as I transitioned to a vegan diet and lifestyle.

I want to show you that it is possible to not only be healthy but to perform at a high level while eating plants! If there are any specific topics you’d like me to cover in future blog posts, or questions you would like answered, please leave them in the comments below.

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In April of 2010 I decided to stop eating meat for ethical reasons. As a supporter of animal welfare I felt eating meat was very hypocritical. Even though I’d felt this way for a while, I was struggling with the myth that is still popular in the fitness industry, that a diet high in animal-based protein sources is necessary for strength and muscle gains.

I started by cutting out meat then eventually fish, eggs, and dairy and transitioned to a fully plant-based diet on December 31, 2012.

I stopped competing in powerlifting and kettlebell sport by 2009 and as I began changing my ideas about nutrition my training focus began to change as well. I stopped lifting as heavy as when I was competing and I began practicing meditation and studying qigong and the internal martial art of Taijiquan as well. I’ve come to believe that there should be no separation between strength and health and that training needs to be holistic in order to accomplish this. This concept I’ve come to refer to as “Abundant Health”.

As I transitioned to a vegetarian, and eventually vegan, diet I placed a big emphasis on raw plant-based foods. Raw fruits and vegetables make up at least 50% of my diet and sometimes 75% or more. The rest of what I eat consists of cooked plant-based food, mostly rice, beans, lentils, potatoes/sweet potatoes, and cooked vegetables. I usually only drink water, coffee, tea and non-dairy milks. I am not one to shy away from dessert or other treats though!

The results of eating this way were amazing. Here is a snapshot of my before and after blood work results, the after physical was done after only about 4 months of following my “high raw plant-based diet”.

Physical “Before”

  • Bodyweight: 230 lbs.
  • Blood Pressure: 125/85 – 135/90
  • Total Cholesterol: 220 mg/dL
  • HDL: 41 mg/dL
  • LDL: 130 mg/dL
  • Triglycerides: 135-300 mg/dL

Physical “After”

  • Bodyweight: 178 lbs.
  • Blood Pressure: 102/67 – 112/72
  • Total Cholesterol: 151 mg/dL
  • HDL: 43 mg/dL
  • LDL: 95 mg/dL
  • Triglycerides: 65 mg/dL

Now that I had dramatically improved my health, body composition and quality of life I started to wonder if I could possibly regain the strength I had lost while maintaining a lighter body-weight and most importantly my health. I will get into that in my next blog!

Until next time, stay strong AND healthy!
Scott