Plant Fuelled Nutrition

🌱What's Your Favourite Iron Source?🌱

Looking For Affordable Plant-Based Iron Sources?🌾

Then look no further, these are some of the cheapest iron sources we can find on this planet, of course, these are only 9, compared to the thousands there are in the world.🥔

When consuming plant-based iron we need to be making sure we are creating the best environment we can for maximum absorption so we should be looking at.

🌱Eating more iron rich foods with each meal
🌶️Eat foods containing vitamin C throughout the day or with your iron rich meal (Vitamin C aids absorption)
🍛Eat Smaller doses throughout the day (the body absorbs more in smaller doses, higher doses equals less absorption)
☕Avoid caffeine before or during meal time. (Tannins found in tea, coffee etc, block iron from being absorbed)

🏃Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?
🌱Just help with transitioning onto a plant-based diet?

Then why not book in a FREE consultation to see how I can help you thrive.

🎙️WE ARE BACK WITH ANOTHER EPISODE OF THE PLANT-FUELLED PODCAST🎙️

In this this episode, I speak with Kayleigh Goodman, co-founder of the Floop app

What is Floop? it's basically the myfitnesspal for tracking your food's carbon footprint and seeing the sustainability of your meals.

We delve into how food affects the world around us, how we can approach a more sustainable way of eating, the environment, land use, and if its efficient to keep growing so many crops for so little in return when it comes to animal products, climate change and so much more.

This is definitely an app you are going to want to download, especially if you are looking to be more climate-friendly with the way you are leading your life

The app is packed full of information surrounding food and how you can improve your meals to make them more planet-friendly,

allowing you to see what the impact of food is with little fact such as this certain food creates the same environmental impact as driving 10 miles in your car,

and other little unique details that will definitely get you thinking if this is going to be the right choice for me when choosing your next mouth-watering dish

LINK IN BIO FOR BOTH SPOTIFY AND APPLE PODCASTS

🥑How Do You Like Your Avocado?🥑

Avocados are definitely a hit or miss with some people, me personally! I love them!

But what are the benefits of eating avocado, are there any?
There sure are, they are jam-packed with an abundance of micronutrients to keep your body thriving.
🌱They help to regulate blood sugar.
🌱They help to maintain a healthy body weight
🌱They are anti-inflammatory
🌱They are beneficial for gut health
🌱They reduce the risk of heart disease.

Along with a hell of a lot of other benefits to come along for the ride.

🏃Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?
🌱Just help with transitioning onto a plant-based diet?

🥛What's your favourite plant milk? 🥛
Over the last few years, there has been a rise in plant-based milk from sources such as oats, h**p, pea, cashew and many more 🌾
Now I know some people will argue that these milk's are not milk due to the fact they didn’t come from a sentient being such as an animal or a human. Whether you want to call it juice or milk there is no question that they are taking the world by storm (fun facts: almond milk dates back to before the Tudor times)🥛
Now with 65% of the global population having lactose intolerance to dairy milk, it would seem that it's very clear that it's not made for our bodies to consume, that’s without the health implications from years of artificial engineering, hormone injections and many other processes which over time spills into milk sources creating a recipe for health risks.
Now I get asked a lot which one of the milk is healthier, now there isn’t a clear answer on this, nor can I list every different type of obscure milk source such as tiger nut milk or spelt milk, instead created the top 9 in which are readily available in most supermarkets.
It's really down to personal preference, each has its own array of macro and micronutrients to list.
Some may be higher in vitamins and minerals than others, some healthier fat content in milks such as the nut milks, but what they all do have in common per 100ml is a good calcium level, a low-calorie intake and a difference in protein, while many are fortified with B12.
With Flax and pea milk coming in the top with protein, soy as a close second, Almond coming in top in calcium ratio and cashew milk being lowest in calories.
Which ones are your favourite?

🫀It’s time to look after our heart health. 🫀

Follow .life for daily evidence-based plant-based nutrition, advice, hacks and recipes.🌱

We like to focus on our health, whether It be physical and mental health, brain health, eye health and so on, but a lot of the time we forget about and neglect the one organ that’s keeping us alive and that is the health of the heart.💚

What we have to realise is that our lifestyle choices can affect how our bodies function, thrive and impact certain other inner functions that connect to the heart.⚛️

Foods such as whole grains, berries, avocado, walnuts, beans and so on are known to lower and reduce levels of LDL cholesterol. High LDL levels create build up in the arteries which in turn can lead to heart attacks or strokes.

Beans and walnuts for instance are linked to the reduction of blood pressure and inflammation which are risk factors when it comes to heart disease.🫀

Avocados are rich in the nutrients potassium which is essential for a healthy heart. Potassium helps send cells the right electrical signals for our heart pumps correctly. Potassium is crucial for muscles and with the heart being one big muscle we need to keep it in great condition.🍌

These aren’t the only foods that can help with the heart, in fact there are thousands upon thousands. Remember you only have one heart, so look after it.💚🌱

Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?
🌱Just help with transitioning onto a plant-based diet

Then why not book a FREE consultation to see how I can help you thrive.

◻️Which Ones Are Your Favourite?◻️
Tofu Vs Tempeh
I know most people have heard of tofu, but tempeh though? what's that?
Well imagine tofu had another brother who is a complete gym addict, he's solid, lean and muscular! that would be tempeh, I think that's the only way I can describe it apart from being another dense soybean product.🏋️‍♀️
These two products are per 200g as shown above.

Calories - tofu has 207 calories compared to tempeh at 320, now this may look like a huge difference with just over 100kcal difference, but with this calorie density comes so many other benefits.
With more calories comes more protein with tempeh at 40g compared to tofu at 24, that's 16g difference when it comes to protein content, and of course, these are “complete proteins”
Both come with an abundance of potassium, magnesium and calcium, holding up high amounts of your recommended daily allowance.

Of course, they contain your other macros with low complex carbs and an array of healthy fats.

RDI of iron is 16g per day, these both are giving you more than a 1/4 of that in one serving, with 5.4mg and 6.4mg, add these with a few other foods and you will be smashing that iron in no time!
🏃Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?
🌱Just help with transitioning onto a plant-based diet?

Peace and plants 🌱

🌱Which Ones Your Favourite?🌱

Or do you have one that's not on the list?

These are 9 of my favourite go-to plant-based breakfasts in no particular order 🌱
Sound off in the comments your favourites!🙌🏼
🏃Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?
🌱Just help with transitioning onto a plant-based diet?

Peace and plants 🌱

🍚Are you looking to switch it up?🍚
Many people want to make the switch from white rice to something a bit more nutritious but don't know where to start, of course, we could opt into more fibrous and nutritious rice like brown or wild rice.🍘
But let's try something different, there are thousands of grains out there to be explored we don't just have to settle with rice.🌱
Here are some lesser-known grain products that contain so much more nutrients to the body than white rice.

Amaranth - still very unknown to many, but is a gluten-free grain, packed with fibre, protein and an array of micronutrients.🌾

Quinoa - Quinoa has high amounts of iron, manganese, magnesium, zinc, calcium, potassium, selenium and phosphorus, in fact around 4 times as many nutrients as brown rice 🌾

Barley - much like quinoa is rich in fibre, protein, B vitamins, magnesium, potassium, folate and iron🌾

Freekeh - Freekeh is an ancient grain packed full of nutrients such as iron, calcium and zinc, it contains 3 times the amount of protein and fibre than white rice.🌱

Cous Cous- packed full of vitamins and minerals, couscous is a great substitute for rice while being on the same ratio per 100g of calories to white rice

Brown Rice - brown rice is white rice just with the fibrous wheat germ outer shell still attached. the same properties are there from white rice but with added fibre, vitamins and minerals due to the nutritious shell.

🌮WE should ALL KNOW about CALORIE DENSITY and FOOD LABELS.🌮

It’s easy to pick up a product, look at the label, see the words high in protein and assume it’s an accurate representation of the nutrients you might be gaining from this food.💪🏼

But this is where food labels like to trick people, they like to make people think they are getting what is said on the packet when truthfully, it isn’t always that way at all.🍫

First of all, let’s break down calories per nutrient, each and every nutrient has the same calories per gram as mentioned above 1g of carbs and protein = 4 calories. Fat = 9 calories per 1g. 👀

It really is that simple, and not too much to think about.😁

Food labels, on the other hand, spent a lot of time deceiving the public, its important to remember the calorie density when you glance over the packaging.🍫

For instance you might pick up a 150g protein bar with 10g of protein, 8g of fat and 9.5g of carbs, you can quickly work out that.🍪

Protein (10x4) 40 calories
Fat (8x9) 72 calories
Carbs (9.5x4) 38 calories

You would be getting the majority of your calories from fat, with a near on even spread across carbs and protein, essentially you have been sold a fat bar, not a protein bar, just cleverly marketed to consumers who are clueless🙃

👊 Let's fight those free radicals!👊

Many people have no idea what a free radical is, what it does or the effect it can have on the body.🏃

Free radicals are unstable atoms that enter the body in various different ways such as inhaling or consuming.😐

Free radicals can come in various different forms and could enter your system through consumption of nutrient-poor foods, refined carbs and sugars, red meats and processed meats such as bacon, pastrami etc also inhaling smoke from ci******es other toxic residues.🍖

When a free radical enters the body, it can alter and damage the cellular structure allowing illnesses to be formed due to the weakened immune system. Diseases such as heart diseases, type 2 diabetes and Cancers can be formed due to high free radical intake and can also speed up ageing.👴

But can these free radicals be stopped? Yes, a great supply of antioxidant-rich foods helps the bodies natural defences to fight and destroy incoming free radicals, antioxidants are found in many plant foods such as vegetables, fruits, grains, beans and other whole foods. foods also high in vitamin C & E are also known to help fight against free radicals.🍎

I would love to say that if you eat an abundance of antioxidant foods you will be free from illness and other symptoms that high free radical foods bring, but this is not the case, although the body will work hard to help the inner workings of the body fight against them and lower them, high consumption of foods as mentioned and lack of antioxidant-rich foods will allow free radicals to damage your cells, with a small supply of antioxidant foods fighting against a large number of free radicals, they are not bound to win.😞

As pictured above these foods are some of the highest antioxidant foods we have, there are thousands more of course, but these are a good start to improve your antioxidant levels.🎉

If you would like to know more, those DMs are always open.

What’s your favourite antioxidant-rich food?

🎙New Episode Alert 🎙

Unleashing Athletic Performance On Plants With Tui Van Renterghem

https://open.spotify.com/episode/2sBXZmG3KOqh1vnRNoCs22?si=nLgSrGxZR5O4irSCZKpoUA&utm_source=copy-link

https://podcasts.apple.com/gb/podcast/episode-7-unleashing-athletic-performance-on-plants/id1601491525?i=1000551234775

Welcome back friends and new listeners to another episode of the Plant Fuelled Podcast with me your host and plant-based nutritionist Callum Weir

On this weeks episode we speak to Tui Van Renterghem, better know as online. We delve into Tui's past from childhood to the turning point in which lead her down the road of veganism.

we converse about her time in bodybuilding and the transition into crossfit, how she thought that going vegan was going "deplete" her muscle and how it was so far from the truth.

This episode is a must listen to for anyone looking to get into fitness as a plant-based athlete, Tui gives the hows, whys and the knowledge which is compiled into the episode to allow you to get fitter, stronger and recover faster.

Tui is such a positive and inspirational person who's energy really brings this episode to life, is this down to her morning routine? It could be, we share our morning routines that get us ready and set up for the day, plus what a day looks like in food for an athlete.

So please sit back and enjoy this weeks episode of

The Plant Fuelled Podcast

Peace and plants 🌱

Callum Weir

🎙Another Episode Is Here🎙

Optimising Your Nutrition To Your Genetics With Ellie Busby 🧬

https://open.spotify.com/episode/55zfXe0DVjRTNc6I6LlPvc?si=D8GONZ5pRSSIbNN3mWfWlQ

https://podcasts.apple.com/gb/podcast/plant-fuelled-podcast/id1601491525?i=1000550504813

Welcome back friends to the Plant Fuelled Podcast 🌱

I am as always your host and plant-based nutritionist Callum Weir, Today we discuss genetics with Ellie Busby.

Ellie is a genetics nutritionist, the founder of Vojo health, vegan runner and a whirlwind of knowledge.

As we converse we delve right into our genes and how our bodies deal with certain nutrients, why its harder for some of us to absorb the essentials such as Omega-3 and Iron, how genetic predispositions don't necessarily have to be our destiny and how we should learn to work with our genes and not against them, tailoring our diets to suit them for optimal function. ✨

We both as vegans discuss the foods we consume to get the most out of our athletic performance and find out why some foods work for us compared to other sources.🏃‍♀️

Of course, if you would like to learn about your genetics, Vojo health will be happy to help give you an in-depth breakdown of how your body optimises nutrients to give you a complete health and genetics analysis run down in which you can tailor your genetic needs to your nutrition.🧬

With a swab to the mouth, it has never been so easy to extract your DNA and get insights into how your genetics work.

Peace and plant 🌱

Callum

Follow Ellie at


Or follow Vojo at

On Instagram
On Facebook Vojohealth
Webpage https://vojo.health

🍚Whats in your cupboard? 🍚
I get asked on the regular what I have in my cupboards as a plant-based nutritionist and the answer is ALOT, If I were to name everything we would be here ages.🌯

However here are some of the foods that I had never tried before going plant-based and some that I just hadn’t heard of.🌱

Tofu
Tempeh
Nutritional Yeast
Spirulina
Lentils
Black Beans
Chickpeas
Flax Seeds
Chia Seeds
H**p Seeds
Jackfruit
Banana Blossom
Amaranth
Quinoa
Wild Rice

All of these nutritious plant-based foods hold an array of different nutrients that hit different protein requirements, carbs, fats, omegas, all vitamins and all minerals, there is nothing here that isn’t a viable source of nutrition.💚

This mixed with an array of other vegetables, fruits, nuts, grains, leafy greens helps to build up my daily nutritional intake.

🌱⛔Dont Forget About Iodine!⛔🌱

Swipe right for more information!

Dont forget to follow .life for more evidence based plant-based nutrition facts, hacks and recipes.

🏃Do you have a goal you’re trying to achieve on a plant-based diet?

🏃Boosting athletic performance?
🏋️‍♀️Body building?
⚖️Weight-loss?

🌱Just help with transitioning onto a plant-based diet?

Then why not book in a FREE consultation to see how I can help you thrive.

🌱A plant-based diet doesn’t have to be expensive.🌱
You heard that right, a plant-based diet does not need to be expensive, it just depends on what you are eating.🤯
If you are consuming alternatives to meat, dairy and countless other options then it can be quite pricey, but in regards to its meat equivalent, there isn’t much difference in price 💰

If you go down the whole plant-based food options, then it’s not expensive in the slightest, you go into any supermarket and have a look around, its never the fruit, the veg, beans or pulses that are very pricey, they are the cheapest things in store🥒

The staples to a whole food plant-based diet are your leafy greens, vegetables, legumes, nuts, seeds, grains, potatoes and many others are so cheap, if we look at a 500g bag of lentils, you will see its not normally over £1 and you can make an incredible bolognese with them🍝

When you look at the plant alternatives and other processed vegan foods, this is when it gets slightly more pricey, beyond burgers, plant-based sausages, gyozas, cheeses are all great, and they can really start to up the price of that weekly shop🍔

Some other whole foods can be a bit more expensive, but these are normally in the realm of exotic fruits and vegetables, some nut butter and some nuts, but if you buy in bulk, its normally a lot cheaper🙌

You can make some of the most incredible and tastiest dishes with whole plant foods, the more you cook, the more you learn, the more you learn the cheaper it gets.

In no time that weekly shop will become lower in price.
Don’t be put off going plant-based because people assume it’s expensive, if anything, it’s a complete myth when it comes to whole foods.

If you ever need help, slide into those DMs, I’m open and ready to answer any questions and give advice that you may need.

Whats your favourite food?

🎙️New Episode Alert!🎙️

💤Sleep Hygiene That Will Have You Sleeping Soundly💤

We are back with another episode of the Plant-Fuelled Podcast.🎙️

https://open.spotify.com/episode/1zsb1MO33MUGjCihumCaLI?si=-6oUzX1yTbS2MbmPRX57xQ&utm_source=copy-link 🎧

https://podcasts.apple.com/gb/podcast/plant-fuelled-podcast/id1601491525 🍏

Welcome listeners of old and new ✌️

On episode 4 ,We have Samantha Adlington🌱

In todays episode we take a deep dive into our covers and learn the science surrounding sleep. 😴

Samantha, a sleep coach and I, take a journey into the sleeping world to discuss what the benefits of sleep is too our bodies, the cycles of sleep, the information surrounding how and when we sleep, the truths and misconceptions with an all round sleep myth-busting session.🚩

We focus on why we shouldn't rely on rituals, how we need to set up a good sleep environment and how practice good sleep for for sending us off for some well deserved zzzzz's. 😴

This episode is definitely an eye opener on how we should look at and prioritise our sleep.🛌

Samatha is a sleep nutrition coach who is on here mission to help as many people as possible to take control of their sleep and feel better because everyone deserves to experience a good sleep.💤

I do hope you enjoy, learn and takeaway alot from this episode as much as I know I did.👏

You can find out more about Sam and her business down below ✌️

Instagram
Facebook SleepSoundlyBySamantha
Email [email protected]

💪🏼💥Need some PREWORKOUT ENERGY?💥💪🏼

Now some people use pre-workout shakes and other supplements and thats fine but some people don’t want to use them for various reasons.🧉

So we have some natural yet very cheap pre-workout foods, in-fact a mixture between some slow releasing carbohydrates, and some fast releasing carbs to really improve and give you the energy for the workout you desire whether that be weight lighting all the way to running.🏃

The starchy carbs such as the potato, plantain, sweet potato and yam should be eaten an an hour to two hours or so before any workout is started, they provide slow releasing energy which provides more energy for a longer period of time.💥

These calorie dense foods can be beneficial for longer lasting fuels and workouts💪🏼

Where as the faster acting carbs such as fruit burn quicker when consumed by the body, they should be eaten 10-30 minutes before the workout allowing that quick release of energy allowing you too smash a quick workout in the gym that doesn’t last longer than an hour.💥

Of course be creative when we eating these foods, you don’t have to eat them on their own, you can combine them with other foods in the form of a meal.🍠

And of course these are only 9 of the foods we can consume for energy, but thousands upon thousands of more, there’s no need to restrict yourself to these 9.🌮

How do you fuel your workout?