Nurtured Plate

If you bought something but had spent £20 more than you expected would you then go and spend all of the rest of your money in your bank account?
...reasonably you wouldn’t. You’d be broke or in debt.

So why do we do it with food?

I hear it from others, and I have done it myself.

I overeat at one meal and my mindset shifts to “screw it I might as well have the lot”.

You overeat for the rest of the day thinking you blew all your efforts out the window because of going over a little before so might as well keep going until next Monday to start over right?

One little action meant ALL of your effort for the past few months was gone. That you can’t go off the plan at all, ever.

You then tell yourself that this gives you the permission to go to the extreme of just eating everything in sight.

That mindset actually puts you further back than if you had simply got back on the plan right after that one meal or day.

What actually stalls your progress is not the one meal, it’s all the others you have after that, expecting to go all in, and then back to nothing after the magical Monday comes along.

Now ask yourself has this worked for you so far?

A piece of cake, or night out, whatever it was will not make you fat and undo all your hard work. What it did is allow you to enjoy yourself and that moment.

One single moment.
Not the entire day.
Not the entire week.

Nutrition is not all or nothing.

One excess does not equal failure. It’s not a big deal in the grand scheme of your progress as long as you keep consistent.

Go out have fun, then get back to it without remorse, guilt or trying to undo the past.

If you struggle with this let me know, I can help you.

BOOK A FREE CALL: www.nurturedplate.com/bookingcall

----------------------------------------------------

Do you want to be able to lose weight but not have to feel restricted about how you can do it or what you can eat??

Last chance to register for the webinar happening tonight at 6pm!!

There will be an exclusive offer for anyone attending including access to the replay.

Sign up now!!
www.nurturedplate.com/webinar

"Because I was already vegan, I thought my diet was pretty good, but I wanted to lose weight, and it just wasn't happening when I tried on my own. I didn't want a fad diet; I wanted something I could commit to long-term. Stephanie helped me evaluate my food choices and all aspects around my eating that could impact my results. Together we found what worked for my body, my lifestyle and my future goals. She knew how to be a direct and honest coach and personalise the help I needed to my individual needs. As a result, I now better understand my patterns, choices and have been losing weight at a steady pace. Thank you, Steph!" – Danni

We all start somewhere different and my role as a coach is to meet you where you are and work with you to help you achieve the body and lifestyle goals you want.

If you want:

✅ Make your diet fit around your life and work for you
✅ Become healthier
✅ Eat the foods you love while reaching your goals
✅ Sustain your results for life
✅ never feel like your dieting ever again!

To find out how to join my 3 MONTH INTENSIVE 1:1 COACHING plan go to www.nurturedplate.com

--------------------------------------------------------------

Is the reason why you want to give up dieting because you find it too hard to follow beyond a month?

Do you feel restricted thinking you need to give up your favourite foods, the joy of events and fear holidays because your diet just doesn’t fit into it?

Join me in my free webinar if you want to make your diet work for you, around your life, events, preferences and take away all the stress and fears of ever “falling off track” ever again.

Learn how you can’t ever fail when you approach your weight loss process in a flexible way, so you can enjoy your life while attaining the body goals you want to achieve.

Register your spot now for my “ 3 secrets to creating a flexible weight loss journey!”

https://www.nurturedplate.com/webinar

Reframing your mindset about food is a key step towards successfully being able to find balance in being able to eat any foods within your diet, even during a weight loss phase.

Carbs are bad
Cake is bad
Chocolate is bad

NONE of these are the issue.

Your choices and behaviours around foods are what lead to the results your see over time.

If you ate more calories than you need just eating a salad would it be said that salads are now a bad food too!?

Understand the effect of your eating habits, and behaviours first, then assess how you can work to bring the balance within the foods you eat.

The key to a successful weight loss phase is flexibility around what brings you joy, brings you health and how to manage it to reach your goal. Then how you use that to sustain your result for life stress-free and with little effort.

Have you ever thought any of the foods you ate were "bad" for you?

Comment below 👇

Are you fed up with diets that feel restrictive and are too hard to follow long term? Is this making your weight loss process frustrating and unenjoyable? ⁠
⁠
What if I told you that weight loss doesn’t mean that you have to eat separate meals from everyone else at the table, that holidays can be enjoyed without guilt and you won’t be missing out on life ever again when trying to lose weight. ⁠
⁠
Join me in this free webinar to understand what flexibility is when it comes to your dieting approach.​⁠ Understand how you can enjoy eating with your family and at social events while still crushing your transformation goals. With these 3 secrets take action to make your fat loss process enjoyable and make the results stick long term without sacrificing your life.
⁠
Register today for the webinar taking place on
Thursday 26th August at 6pm BST⁠
⁠
https://www.nurturedplate.com/webinar

How can you improve by 1% each day?

When it comes to weight loss, eating healthier or changing your diet to be plant-based, those are BIG goals.

Change and habits accumulate from one step to another. Trying to change everything overnight usually fails because it is too much to take on.

Look at the 1%. One action. One choice. One moment.

You don't lose 40lb overnight. You do it 1lb at a time.

Eat one mouthful. Add one vegetable. Chose one meal.
Those are the defining moments that get you towards or further away from your end goal.

You may believe motivation is the key to success in your weight loss journey. However, it is the habits and actions you take, that create the changes you seek.

It's easy to fall into the trap of stating too BIG.

Before you even started you are setting yourself up for failure.

Start SMALL and create momentum. meaningful progress doesn't take GIANT steps...rather many small ones

More small actions = bigger motivation.

Want to eat healthier? Start with one mouthful of vegetables a day.

Want to stop snacking so much? Eat one less mouthful of crisps.

New habits should take less than 2 minutes to do.

Each small wins accumulate and over time stack up to create the big changes you aimed for in the first place.

Do you struggle with cravings?⁠
⁠
All cravings start with a trigger, which anticipates a response and a reward from following through with the action. ⁠
⁠
Cue -> Craving -> Response -> Reward

This is a habit loop.⁠
⁠
You find yourself repeating the same pattern, and feeling like you are bound by these constant cravings that lead you to overeat unable to overcome them. ⁠
⁠
It isn't because you don't have the willpower, or motivation that you proceed to "give in".⁠
⁠
There are many factors that can lead you to feel like are powerless when cravings start. ⁠
⁠
One of them could be that a habit loop is happening before you even realise it is.⁠
⁠
Next time you feel like you crave that chocolate or cake, look at what might have triggered that "want". ⁠
⁠
What is this craving actually fulfilling??⁠

Do you feel frustrated that you have let your good habits go, and are struggling to get them back??

I don’t know if you have heard but I created this 5-day Facebook challenge to help you successfully transform your eating habits in simple ways in order to help you regain confidence and overcome the barriers that stop you from achieving your goals.

Each day I will come on live in the Facebook group to talk to you about the day’s topic.

I will cover how habits work, how we identify areas of change, become aware of your environment, create small wins, and how to create the system to success.

Stop relying on fleeting willpower and finally make your habits work for you to save you time and stress!

There is still time to JOIN NOW: https://www.facebook.com/groups/147201287450308

The challenge starts Monday at 7pm!!

Have you heard? I am launching the "5 DAY SIMPLE HEALTHY EATING HABITS CHALLENGE!??

You might wonder why I should be interested in this challenge?!?

Habits are the foundation of our day, whether they are done consciously or not. Eating habits evolve over time sometimes for the better and sometimes for the worse. When it goes bad you can end up day after day you living with the frustration that you somehow don’t have enough willpower or motivation to keep up with the healthier diet changes you want to make in your life. The weight starts to creep up, and no matter how many times you try, you keep falling off track.

This does not have to be that way. You can break that cycle because you are not the one at fault, your system is.

Each day I will come on live in the group to talk to you about how to successfully transform your eating habits. I will cover how habits work, how we identify areas of change, become aware of your environment, create small wins, and how to create the system to success.

Do you want to transform your habits and lead a healthier life?

Join the challenge NOW!! https://www.facebook.com/groups/147201287450308

Starts on the 5th of July!!

How many times have you thought that you “lack motivation” and that’s why you keep failing at your weight loss goals, or simply eating better? Does that leave you feeling kinda crap and frustrated? 😑

What if I told you that you didn’t have to feel that way ever again?

I created the “5 Day Simple Healthy Eating Habits Challenge” over on Facebook. In this challenge, you are going to learn how to implement simple healthier eating habits, which I believe everyone could benefit from, including you!

Through 5 easy steps, take action today to implements habits that will last long term and make it easier for you to achieve your goals of living a much healthier and stress-free life. Not only will you save time and stress less, but you can finally understand how to make your habits work for you rather than against you.

To take part come join me today over on the Facebook group!😃
https://www.facebook.com/groups/147201287450308

The challenge starts on the 5th of July.

🥗 Vegan "Tuna" Salad⁠
⁠
With summer here this recipe makes for a great sandwich filler or side with barbeque veggie skewers.⁠
⁠
Ingredients:⁠
2 ½ cups (400g) chickpeas, drained⁠
2 nori sheets⁠
2 tbsp. vegan mayo (or tahini)⁠
2 tbsp. lemon juice⁠
1 cup (175g) sweetcorn, drained⁠
1 small onion, finely diced⁠
⁠
Method:⁠
Place chickpeas in a bowl and mash them with a fork, leaving some bigger parts for more texture.⁠
⁠
Blend the nori sheet in a high-speed blender until you get nori flakes. And add it to the chickpeas. Add the rest of the ingredients and stir until well combined.⁠
⁠
Serve on its own, or a filling for sandwiches and jacket potatoes. Store in the fridge for up to 4-5 days.⁠
⁠
Save this recipe for later ⁠
or check out the free recipe pack link in my bio⁠
-----------------------------------------------------⁠

Do you wish you didn't feel restricted when dieting?

The more you restrict in order to create a calorie deficit the more likely you will not be able to sustain that diet, together with putting yourself at risk of causing more stress and problems than you had before. ⁠
⁠
Instead of cutting out all the foods you love or creating rules about certain foods learn how you can implement them in a balanced way. ⁠
⁠
Freedom comes with understanding where you can create flexibility and how you can be the one in control of your choices. ⁠
⁠
Don't let unsustainable rules ruin your relationship with food and yourself.⁠ There are ways to still enjoy the foods you love and enjoy the journey to your goals.
⁠
- Steph 🌞

Learning how to manage your expectations is essential for you to not feel disappointed or give up before you even gave yourself a chance to achieve your goals.⁠
⁠
1️⃣- It won't be fast. ⁠
Weight gain did not happen overnight, nor did weight loss. The faster you try to lose weight the more unsustainable and harder it will become to keep it up.⁠
⁠
2️⃣-You will plateau. ⁠
Your weight might stay the same for a number of days or week at a time. This happens and is normal as your body is adapting to the changes going on. Patience is key. ⁠
⁠
3️⃣- You won't lose a set amount per day or week.⁠
Weight loss can fluctuate quite a bit day to day and even weeks. You want to focus on is the overall downwards trend and averages of that loss over a longer period. ⁠
⁠
4️⃣- Set outcomes outside the scale numbers.⁠
Defining your success purely on the scale number can be very misleading and could lead you to run out of motivation very quickly when they change. Focus on the WHY behind your goal to lose weight in the first place? Do you want to feel more confident, move more easily, be healthier? ⁠
⁠
5️⃣- Never compare yourself to other people⁠
Everyone circumstances, environment and journey will be different, so don't compare your results to others. What are your own personal daily wins?⁠
⁠
6️⃣ - Patience is your friend⁠
We live in a world that is fast pace with instant access, quick fixes, everything we want right here and now. However, this doesn't apply to your body. Change takes time, allow them to happen before giving up or deciding it's not working.⁠
⁠
Don't let your expectation hold you back or make you think you failed when the expectations were unattainable in the first place. You will get the result you want as long as you allow yourself the time to get there.⁠

For more tips and advice sign up for my newsletter:
www.nurturedplate.com/newsletter

No matter what you eat, you can still lose weight as long as you are in a calorie deficit.

So, if you wanted to, you could eat nothing but ice cream and still reach your goal weight. Amazing right!? 🍦

However, is that all there is to it?

Don’t get me wrong, I love ice cream, but nutritionally it misses out on essential nutrients we need for optimising our health. Even if you look leaner in the end, how do you want to feel? Are you setting yourself up for problems further on?

When you are dieting, focusing on the quality of your calories plays a significant role in sustaining a healthy lifestyle while eating in a deficit. This quality comes from eating foods from a large variety of sources and as whole foods as possible.

Balancing a healthy approach while still also enjoying your ice cream is the key to enjoying and sticking to your weight loss journey, reaching your goal weight, and becoming healthier in the process.

For more tips about implementing a plant-based diet approach to your weight loss journey, sign up to the newsletter: https://www.nurturedplate.com/newsletter

Spice up your meals with this tasty curried spiced tofu recipe.

Quick and easy to make this can be a tasty addition to salads, sandwiches or wraps.

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
7 oz. (200g) tofu, drained, crumbled
2 celery sticks, chopped
1 small onion, diced
¼ cup (30g) almonds, chopped
¼ cup (30g) raisins
3 tbsp. vegan mayonnaise
1 tsp. curry powder
1 tbsp. dill, chopped

𝗠𝗲𝘁𝗵𝗼𝗱:
Crumble the tofu into a bowl. Add in the rest of the ingredients, season with salt & pepper, and stir well to combine.
Store in the fridge for up to 4-5 days.

Make sure to save this recipe for later!
--------------------------------------------------------------------------------

Any change we try to make in our lives comes with actively implementing actions to shift our habits and behaviours.

Like a river flowing through the valley, we instinctively take the route that causes us the least amount of effort to not experience discomfort or unpleasantness.

The environment and the structure we build around us support our daily habits and choices. Whether you are aware of these structures or not, they are there.

This is why priming your environment and preparing for the next step ahead is vital to get these new actions and behaviours to work in the easiest way possible.

For example, You want to improve your food choices in the week to support your weight loss? Doing something like preparing some fruits and vegetables at the weekend, keeping them in containers so they are ready-to-eat options during the week can be an effective way to build that structure to allow the path of least resistance to new behaviour.

1- Assess where there is resistance towards your weight loss goal. What are you finding hard right now?

2 - Pick 1 behaviour/habit to change.

3 – What is the 1 smallest action you can take today to make that change/habit more effortless to action?

𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀 𝗵𝗼𝘄 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗰𝗿𝗲𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝗽𝗮𝘁𝗵 𝗼𝗳 𝗹𝗲𝗮𝘀𝘁 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲!??

Hello lovely people!

I would really appreciate 2 min of your time to help me with a quick and easy survey for some market research I am currently doing relating to creating a 90-day plant-based weight loss coaching plan. I am trying to get as much data as I can to refine the programme.

Click on the survey link: https://forms.gle/zG4pWmSiLSLtYumd7

There is a free recipe pack download available at the end of the survey too!

I am looking for as many responses as possible, so please share it around if you can 😊

Thank you!!!

Fancy some pancakes? Have a go at these yummy banana and strawberry pancakes.

Ingredients:
2 ripe bananas, mashed
1 cup (110g) whole-wheat flour
1 tsp. baking powder
½ tsp. baking soda
1 tsp. lemon juice
¾ cup (180ml) almond milk
¾ cup (150g) strawberries, sliced
1 tbsp. oil
4 tbsp. coconut yoghurt
4 tbsp. maple syrup

• Mash the banana with a fork and combine them with the flour, baking powder, baking soda, and lemon juice. Next, slowly add in almond milk until you get a thick batter.

• Finally, fold in the sliced strawberries, leaving some for garnish.

• Heat some of the oil in a non-stick pan over medium heat, not too hot as then the pancakes will burn. Spoon a little less than ¼ cup of the batter per pancake (this will make around 8 pancakes).

• Cook the pancakes for about 3 minutes on one side, then when bubbles start to appear flip and cook for another minute.

• Serve the pancakes with a tablespoon of coconut yoghurt and maple syrup, and garnish with remaining strawberries.

Nurtured Plate updated their website address.

Tip n°11 : Eating out⠀

So what happens when you eat out or ordering a takeaway?

From personal experience, I know this could lead to some anxiety over knowing if you were going to be able to eat anything or end up with just a side salad. Great news, in the last few years veganism has really made big strides where most of the UK chain restaurants and other food outlets now offer a wide range of options. Whether it is a full-blown separate vegan menu, just a couple of options, or be able to make the vegetarian dish vegan, most know what “vegan” means. Nevertheless here are a few handy tips:⠀⠀

▪︎ If you know where you will eat ahead of time check their online menu or allergen listing.⠀⠀

▪︎ If the website isn’t clear, don’t be shy to call and ask for information.⠀⠀

▪︎ When you order make sure to clearly say “the vegan…. ” if you are in a place that caters for non-vegans too, they will usually assume people order the meat-based options over the vegan one if it isn’t clearly asked for. ⠀

▪︎ When you receive your food give it a check before tucking in. Mistakes happen, wrong cheese, toppings or sauces that shouldn’t be there. ⠀

▪︎ In an independent restaurant, bear in mind that they may not offer alterations to their menu, so best to always call ahead and ask.⠀⠀

Good links to look at:⠀
▪︎www.happycow.net
▪︎https://uk.veganuary.com/eating-out/▪︎https://www.vegansociety.com/resources/lifestyle/food-and-drink/vegan-friendly-options-uk-and-us-chains⠀

Tip n°10: Read Labels

Reading labels may seem tedious, but it will be worth it to avoid mistakes and learn what is actually in your food. Here are a few tips to get through this easily:⠀⠀

𝗦𝘁𝗲𝗽 𝟭: Look for a vegan label on the packaging. Many supermarkets and brands are now clearly marking their products as being vegan.⠀

𝗦𝘁𝗲𝗽 𝟮: Look for the items marked vegetarian. If it isn’t obviously covered in cheese check the ingredients list to see if it contains any other animal-derived products. Legally food companies must make allergens very clear on the packaging such as dairy or egg.⠀⠀

𝗦𝘁𝗲𝗽 𝟯: Some food companies don’t label their items with a vegan logo but it does not necessarily mean the product is not suitable. If a product states that it "𝘮𝘢𝘺 𝘤𝘰𝘯𝘵𝘢𝘪𝘯" an ingredient, but does not list it on the label, then it is probably vegan. This is something business must state on their packaging to protect themselves from litigation should someone have an allergic reaction due to cross-contamination in the factory.⠀⠀

𝗦𝘁𝗲𝗽 𝟰: Become familiar with the list of animal foods to avoid: https://www.veganfoodandliving.com/features/food-ingredients-avoid-vegan-diet/⠀⠀

𝗦𝘁𝗲𝗽 𝟱: Beware of “Free From” / “Gluten-free” / “Dairy-free” . These may not be vegan as they are labelled according to a specific dietary requirement.

𝗦𝘁𝗲𝗽 𝟲: When in doubt, search it up on the internet if you are wondering about it, no doubt many others have too. Failing that contact the manufacturer/ company directly.

Tip n°9 : Supplementation⠀

Supplementation should only be supportive of your diet rather than a replacement. Here are a few important ones to keep in mind as they can't all be obtained from a plant-based diet alone:⠀⠀⠀⠀

▪︎ 𝗕𝟭𝟮: It’s synthesised by bacteria & animal-based foods are the only non-fortified source of B12 other than fermented products. Some vegan products are fortified but usually in very small dosage. Supplementation is therefore recommended. ⠀⠀⠀⠀
▪︎ 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃: The main source of Vitamin D is the sun, mushrooms and some fortified vegan products. To be safe supplementation could be a good idea especially in when sun levels are low in the northern hemisphere. ⠀⠀⠀⠀

▪︎ 𝗢𝗺𝗲𝗴𝗮 𝟯: Omega-3 fats, particularly EPA and DHA, are important for brain health and immune function, however, vegans tend to have a lower concentration of omega-3's vs omega-6's which is often in too high amounts. The aim is to balance both out. Plant sources do exist such as flaxseed, chia seeds and walnuts, mung beans and seaweed. Algae-based supplementation could be a good idea if you are unsure you meet the requirements by diet alone. ⠀⠀⠀

▪︎ 𝗜𝗼𝗱𝗶𝗻𝗲: it has big implications especially of the thyroid. Plant foods can contain trace amounts but it will depend on concentration in the soil. Seaweed can be an excellent source but needs to be used with caution. The recommended intake is 150ug, with no more than 1100ug. To ensure adequate amount supplementation is often preferred to food intake alone.⠀

Tip n°8 : Stock Up Your Shelves

A good way to keep on track with any new habits or changes is to create the right environment to support them. In this case, it comes with being prepared by having items which you may need for recipes on hands to not leave you in a pinch when you are hungry. ⠀⠀

- 𝐋𝐞𝐠𝐮𝐦𝐞𝐬: (tinned or dried ) Black Beans - Chickpeas - Kidney beans - Pinto beans - Haricot beans - Lentils .....⠀⠀

- 𝐆𝐫𝐚𝐢𝐧𝐬: Rice - Quinoa - Couscous - Buckwheat - Barley- Whole Wheat bread - Whole Wheat Pasta – Wholemeal Flour – Crackers – Rolled Oats – Breakfast Cereals - Noodles....⠀⠀

- 𝐋𝐨𝐧𝐠 𝐋𝐢𝐟𝐞 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐒𝐨𝐮𝐫𝐜𝐞𝐬: Long Life Plant Milk - Silken Tofu - Soy Chunks - Gram flour - Bean pasta - Protein Powders - Protein Bars.....⠀⠀

- 𝐍𝐮𝐭𝐬 𝐚𝐧𝐝 S𝐞𝐞𝐝𝐬: Almonds - Brazil Nuts - Milled Flaxseeds - Sunflower Seeds - Nut Butters - Chia Seeds.....⠀⠀

- 𝐒𝐰𝐞𝐞𝐭𝐞𝐧𝐞𝐫𝐬: Agave Syrup - Maple Syrup - Molasses - Organic Cane Sugar - Stevia ......⠀⠀

- 𝐂𝐨𝐧𝐝𝐢𝐦𝐞𝐧𝐭𝐬: Apple Sauce - Baked Beans - Canned Tomatoes - Curry Paste - Nutritional Yeast - Miso Paste - Mustard – Salsa -Vinegar (Apple Cider, Balsamic etc.) .......⠀⠀

- 𝐇𝐞𝐫𝐛𝐬 𝐚𝐧𝐝 𝐒𝐩𝐢𝐜𝐞𝐬: Oregano - Basil - Cinnamon - Paprika - Pepper....⠀⠀

- 𝐒𝐧𝐚𝐜𝐤𝐬: Bars, Dark Chocolate, Dried Fruits, Crackers....⠀⠀

Cupboard staples can also save you money as most of these can be bought cheaply, last for ages and can be bought in bulk.⠀⠀

Tip n°7 : Are you eating enough?

When swapping over to a plant-based diet your overall calorie intake will more than likely become much lower compared to what you use to eat if you ate animal-based and refined foods.

Whole foods tend to be lower in palatability, higher in nutrients, especially fibre, and generally of low-calorie density. ⠀

This in turn can lead you to undereat for your daily needs and lead you to feel low on energy, tired, feeling hungry more than usual, affect your mood and performance.

Some will find that they will benefit from the initial weight loss if that was also one of their goals, however, others may want to avoid this.⠀⠀

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐬𝐢𝐦𝐩𝐥𝐞 𝐭𝐢𝐩𝐬:⠀
▪︎ Don't just have a plate full of vegetables, add denser calorie items such as grains, pulses.
▪︎ Include some healthy fats: nuts, seeds, grains, olives, avocados and olive oil.⠀⠀
▪︎ Make it tasty: use sauces, spices, condiments.⠀⠀
▪︎ Track or estimate how many calories you may need : www.awesomesupplements.co.uk/calorie-calculator⠀
▪︎ Check out the Eatwell guide on how to balance out your plate with protein, starch and fat sources.⠀⠀
▪︎ If you are athletic, making sure you have adequate calorie and protein intake will be more important in terms of your performance, recovery and energy balance.⠀⠀
▪︎ If you don’t enjoy big meals, brake up your day with snacks, or smaller meals more frequently.
▪︎ Make it liquid. Things such as smoothies are a great way to pack in lot of calories in a smaller volume.

Tip n°6 : Whole Foods Vs. Processed

Following a vegan diet does not necessarily equate to being “healthy”. Being vegan just means to avoid all forms of exploitation of, and cruelty to, animals for the consumption of food, clothing or products. However, that could suggest you just eat Oreo's all day and not a single fruit or vegetable.

There is ample evidence to suggest that vegans are less at risk of conditions such as heart disease, type 2 diabetes, and possibly cancer. However, consider that most studies have been conducted on a basis of eating predominantly whole foods, and often conducted before this rise of plant-based/vegan highly processed food we now find on supermarket shelves and in restaurants.

"𝗪𝗵𝗼𝗹𝗲 𝗳𝗼𝗼𝗱𝘀" are described as natural foods which have not been altered and should be the basis of any healthy diet, as they are a natural source of the nutrients and minerals we need for our body to thrive.

"𝗛𝗶𝗴𝗵𝗹𝘆 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗮𝗻𝗱 𝗿𝗲𝗳𝗶𝗻𝗱𝗲 𝗳𝗼𝗼𝗱𝘀" on the other hand are made with additives, sugars, chemicals, same as all the other “non-vegan” counterparts.

Currently, it is made easier than ever to find a vegan equivalent of ready meals, cakes, pizzas, snacks, chocolate, ice creams etc… These may come with a very dense number of calories per volume and can contain high amounts of fat, salt or refined sugars.

Next time you fill out your trolley ask yourself, even if it is all vegan, does it contribute to your general health or not?