WHAT DO YOU THINK OF VEGANS?

Vegans do not consume any animal food and often do not, either, use animal products.
For some, it is just a matter of eating, on the other side for most vegans it is about how we interpret our world overall. Vegans want to contribute to a sustainable life on our planet, leaving as little carbon footprint as possible and not engaging at all in any cruel treatment of animals.
It is always a good practice to double check any lifestyle that we adopt (or intend) to adopt. So what is missing here?
Two vitamins are missing in a vegan diet.
  1. vitamin B12: Its only source is just from animal food. If you have heard that it is also produced by bacteria in our intestines, a point for you, but those bacteria produce it for your own use. The vegan solution is via dietary supplements.
  2. vitamin D: the source is via animal foods and sunlight. In our winters, it is necessary to replenish via tablets or drops.
Vegans may have also a shortage of some microelements. Appropriate food combinations will eliminate this risk:
  • Iron, of course, is found in plant sources, which, however, only have a significantly lower absorption capacity. About 5% against 22% of animal sources. That is why it is necessary to use all means that can increase the absorption to a sufficient level;
  • vitamin C (for vegans) and omitting coffee and tea. Herbal sources of iron are (dried) fruits, green leafy vegetables, nuts, seeds, and legumes.
  • Zinc: vegans have fewer options but can get it from legumes or cereal sprouts.
  • Calcium: as with iron, it is not so much about resources but absorption. We will increase it with sufficient intake of vitamin D (which in contrast may be lacking in vegans), movement and diet without sugar. Vegetable sources are broccoli, cabbage, kale, poppy, and almonds.
  • Selenium: may be in short supply wherever arable land is poor on selenium. Brazil nuts are, for example, a good source.
People who do not know veganism will most often argue that vegans lack protein.
Proteins:

Proteins are not a problem, it’s up to their building blocks, amino acids. Achieving a sufficient amount of all essential amino acids in a vegan diet requires always combining whole grain cereals with legumes and/or nuts. The problem lies in the mechanism of limited amino acids. We will use all the amino acids only to the least represented level. While all are well represented in meat, there is always one amino acid too little in plant sources. A suitable combination will increase the limit amino acid and consequently the usability of all amino acids.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

ARE FRESH JUICES AS HEALTHY AS THEY SEEM?

All of us have repetitive family interactions that can break into short sequences in which everyone participating (and only they are) is pretending to know what is going on. One of our family interactions looks like this.

My kid Alex makes puppy’s eyes to his grandfather at the juice bar. My dad pulls out his wallet and says to me “I know – I know.” What he really means is that he does not want to hear my speech again, just how healthy the juices pretend to be.

But hey you just started the article on juices, so I hope you still want to read it.

I’ll start with the positive: Juices have lots of minerals, vitamins and water. If you hesitate between lemonade and juice, the choice is clear.

However, juice is just water and natural sugar. There are three things:

  • Less fiber: while we eat much less fiber already than our own intestines, we are also taking away fibers that we need from our natural foods
  • Energy on a swing: Sugar and water can quickly provide energy, but that energy that will quickly fall. Easy come, easy go.
  • We do not feel satisfied : firstly because there is no fiber, and secondly because when we drink liquids to satisfy our thirst we never change the perception of hunger.

So soon after we have drunk juice, if we are not hungry, we are without energy and we have not delivered the body whatever is needed. What happens next? We eat immediately or have the next meal bigger than usual. That would not be so bad, but we were at the same time drinking lots of calories in our juice. In those big fresh (400 ml) there are 3-4 pieces of fruit. We rarely eat fresh fruit in big portions, but it is not problem to drink it in fresh juice.

So what about drinks, which can replace snacks with proper calories, but does not fill our body and nourish us like a snack? Just it is good to know that the juices are not as healthy as they look. Keep them as a delicacy, not a part of a balanced daily diet.

So now you can say while at the juice stand: “I know.”

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

A HEALTHY MIND IN A HEALTHY BODY: HOW FOOD CAN HELP US TO AVOID DEPRESSION AND NEGATIVITY

Psychologists have been more intensively engaged with people’s mental well-being (people’s happiness) in the past twenty years. Martin Seligman has named five key areas that make up our mental well-being. These are positive emotions, positive relationships, flow, meaningfulness and successful performance. From this point of view, a toast sausage or sipping at a campfire clearly increases our mental well-being.

Let’s, however, look at how it looks on a plate. There are foods that will contribute to our sense of happiness and then are foods that are better avoided.

When we lose our mental happiness it is very important to pay attention to our diet especially when we feel longer exhaustion, irritation, and nervousness. We focus poorly, we are drowning in negative emotions, and we often have a melancholic mood. We are experiencing anxiety, depression and we cannot sleep.

The cause may be in the lack of vitamins B1, B3 and magnesium. These microelements keep our muscles and nerves system in good condition, participate in metabolic processes, and in the case of magnesium act directly as anti-stress. We need to accept them in the diet, the body does not create them. Be careful! Frequent consumption of sugar and alcohol exhaust their stocks two to three times faster.

Fortunately, there is a lot of food to supplement.

The following foods are Rich in vitamins B1, B3 and magnesium:

  • Nuts (especially almonds)
  • legumes
  • legumes and cereal sprouts
  • Flax seeds and linseed oil
  • oatmeal
  • fresh vegetables and fruits
  • Meat, liver and intestines
  • eggs
  • Mineral water Magnesium(source of magnesium)

Our mental well-being consists of many different parts. I do not give up whiskey and beer at my campfire. Sitting with friends eating any type of food is, of course, valuable. Equally valuable is eating a varied fresh diet. Prepare a warm oatmeal in winter mixedwith linseed and fruit, make a large pot of chilli con carne, some desserts, omit and reduce alcohol. The comfort foodmust be full of vitamins B1, B3 and magnesium, and we must it over and over again.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.

10 foods that give you the most energy and with which you will not put on any weight!

Healthy foods can give you plenty of energy. Which are they? What do you imagine when you read: “foods that give you healthy energy?”

In general, we optimize our body when we eat fresh seasonal ingredients and minimize all intakes of gluten. It is very important to listen to your body, it often tells you what it needs and what it lacks.

Try some of the following tasty, yet healthy sources of energy

1. Eggs

Eggs are a great source of protein, after exercise, they help you to restore your stressed muscles and the next day you feel fresh. Continue reading 10 foods that give you the most energy and with which you will not put on any weight!