Vegan Weight Loss Meal ♥ Ranch Buddha Bowl

Savanna Stanhope — Fri, 08 Nov 2019 18:10:58 +0000

Today I am going show you how to make this delicious vegan ranch bowl following the MicroVore Meal Formula. This is a little graphic I created to help people make meals rich in nutrients and balanced in carbs, fat, and protein. With this formula we are trying to meet 3 goals:

1) choose very nutritious foods that have a lot of vitamins and minerals

2) get a balance of carbs fat and protein in meal to make it both energizing and satisfying

3) make it taste really good, because we all want that!!

Feel welcome to subscribe to my YouTube channel for more healthy vegan recipes!

VEGAN RANCH DRESSING

1/4 cup hemp seeds

2 tbsp lemon juice

1/4 tsp garlic powder

1/4 tsp dill weed

1/4 tsp mustard powder

1/8 tsp sea salt

Splash of water

Blend until smooth.

VEGAN "CHICKEN" NUGGETS

These chicken-flavored tofu nuggets are a healthy high protein add-on for salads, sandwiches, wraps, pasta, soups -- the possibilities are limitless!

INGREDIENTS

1/4 cup nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

2 tablespoons soy sauce

2 tablespoons lemon juice

1 block (350 grams) extra-firm tofu, drained

Pinch of black pepper (optional)

INSTRUCTIONS

1. Preheat your oven to 375F (190C). Line a baking sheet with parchment paper.

2. In a large bowl, mix together the nutritional yeast, onion powder, garlic powder, black pepper, soy sauce and lemon juice.

3. Break the block of tofu into small bite sized chunks and add them to the bowl.

4. Toss the tofu well to evenly coat in the flavor mixture.

5. Spread the tofu evenly across the baking sheet and bake for 40-45 minutes, stirring halfway through, until lightly golden.

6. Serve immediately, store in an air-tight container in the fridge, or freeze to use later.

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> Vegan Parmesan Cheese Savanna Stanhope http://themicrovorediet.ca/single-post/2019/11/01/Vegan-Parmesan-Cheese http://themicrovorediet.ca/single-post/2019/11/01/Vegan-Parmesan-Cheese Fri, 01 Nov 2019 15:56:06 +0000

This vegan parmesan cheese is packed with healthy fats, protein, and B vitamins. Enjoy as a cheesy topping for pizza, pasta, veggies, salads, popcorn and more!

INGREDIENTS

1 cup hemp seeds

1/4 cup nutritional yeast

1 teaspoon sea salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

INSTRUCTIONS

1. Add all ingredients to a food processor or blender and pulse until the mixture is nicely crumbled. If you don’t have a processor or blender, you can place all ingredients bowl and stir to combine.

2. Place vegan parmesan in a sealed container and store in the fridge.

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> Vegan "Chicken" Nuggets Savanna Stanhope http://themicrovorediet.ca/single-post/2019/10/31/Chicken-Flavored-Tofu-Nuggets http://themicrovorediet.ca/single-post/2019/10/31/Chicken-Flavored-Tofu-Nuggets Thu, 31 Oct 2019 19:30:08 +0000

These chicken-flavored tofu nuggets are a healthy high protein add-on for salads, sandwiches, wraps, pasta, soups -- the possibilities are limitless!

Feel welcome to subscribe to my YouTube channel for more healthy vegan recipes!

INGREDIENTS

1/4 cup nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

2 tablespoons soy sauce

2 tablespoons lemon juice

1 block (350 grams) extra-firm tofu, drained

Pinch of black pepper (optional)

INSTRUCTIONS

1. Preheat your oven to 375F (190C). Line a baking sheet with parchment paper.

2. In a large bowl, mix together the nutritional yeast, onion powder, garlic powder, black pepper, soy sauce and lemon juice.

3. Break the block of tofu into small bite sized chunks and add them to the bowl.

4. Toss the tofu well to evenly coat in the flavor mixture.

5. Spread the tofu evenly across the baking sheet and bake for 40-45 minutes, stirring halfway through, until lightly golden.

6. Serve immediately, store in an air-tight container in the fridge, or freeze to use later.

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> Vegan Halloween Pumpkin Treats Savanna Stanhope http://themicrovorediet.ca/single-post/2019/10/30/Vegan-Halloween-Pumpkin-Treats http://themicrovorediet.ca/single-post/2019/10/30/Vegan-Halloween-Pumpkin-Treats Wed, 30 Oct 2019 21:55:57 +0000

These cute little vegan rice krispie pumpkins are a healthy option to make with your kids or a clever treat to bring to a Halloween party!

INGREDIENTS

6 cups Rice Krispie cereal (or another brand of puffed rice) 3 tbs vegan butter (ie. Earth Balance) 10 oz vegan marshmallows (ie.

Dandies All Natural Vegan Marshmallows)

1/3 cup canned pumpkin puree 1/8 teaspoon turmeric

1/2 teaspoon cinnamon

1/8 teaspoon nutmeg

Sliced pecans (or break whole ones yourself)

Small oregano leaves

INSTRUCTIONS

1. Melt your butter in a large sauce pan over low heat. 2. Add marshmallows and stir continually until melted 3. Remove from heat and add the pumpkin puree, turmeric, cinnamon, and nutmeg. 4. Mix in the Rice Krispies. 5. Form small balls into the shape of a pumpkin (Tip: grease hands lightly with olive or coconut oil to prevent batter sticking to fingers) 6. Stick a piece of pecan on top of each ball for the "stem."

7. Attach an oregano leaf (or similarly sized herb) beside the stem.

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> 2 Ingredient Flax Tortillas Savanna Stanhope http://themicrovorediet.ca/single-post/2019/10/27/2-Ingredient-Flax-Tortillas http://themicrovorediet.ca/single-post/2019/10/27/2-Ingredient-Flax-Tortillas Sun, 27 Oct 2019 19:16:38 +0000

These flax seed wraps are a healthy grain-free alternative for your favorite wrap and burrito recipes! It's amazing how delicious and satisfying these wraps are using just 2 simple ingredients. Below is a video demonstration and the recipe. Bon appetit!

Feel welcome to subscribe to my YouTube channel for more healthy vegan recipes!

INGREDIENTS

1 cup ground flax seeds (or 2/3 - 3/4 cup whole flax seeds)

1 cup boiling water

1/2 teaspoon salt (optional)

Herbs and spices of your choice (optional)

INSTRUCTIONS

1. Place the ground or whole flax seeds in a high-speed blender and pulse until they reach a fine consistency. We’re wanting to make a “flour” out of the seeds so even if you’re using ground flax meal you’ll still want to do this step.

2. Add the flax flour to a bowl and add boiling water, salt, and whatever spices you desire.

3. Mix the ingredients together until the flax seeds absorb all the water and form a ball. If the dough is too sticky for whatever reason, you can add more flax flour to the mixture.

4. Remove the dough from the pan and separate the dough into 4 equal parts.

5. Place each dough ball between two pieces of parchment paper and roll them out with a rolling pin. Aim for about 1/16 “ thick.

6. For a perfectly circular tortilla, place a plate or a pot on the spread out tortilla and cut around the edge with a knife. Keep the extra dough to make another one. Repeat the process with each dough ball and leave them on their pieces of parchment paper.

7. Preheat a cast iron or any other non-stick pan over medium heat. Cook one tortilla at a time for 60-90 seconds, depending on your pan and heat. Flip and cook for 30-60 more seconds. Be careful not to over cook the tortillas or they will become too crispy and won’t bend.

8. Place the cooked tortillas on a cooling rack or plate. Enjoy with your favorite ingredients such as hummus, sprouts, and veggies as shown in my video!

STORAGE

Leftover tortillas should last 4-5 days in the fridge and can also be frozen in an airtight container with a piece of parchment paper separating each tortilla for up to 1 month.

This recipe was inspired by NutritionRefined’s video on YouTube. I encourage you to check her out as she makes some incredible recipes!

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> 2 Ingredient Quinoa Bread ~ Vegan & GF Savy Menke http://themicrovorediet.ca/single-post/2016/05/07/2-Ingredient-Quinoa-Bread-Microvore-Recipes http://themicrovorediet.ca/single-post/2016/05/07/2-Ingredient-Quinoa-Bread-Microvore-Recipes Wed, 15 May 2019 16:00:00 +0000

At last, at last, the Two Ingredient Quinoa Bread has been posted! Everytime I post a meal containing this golden brown seduction it steals aaalll the attention! I love this bread for hummus sandwiches, to accompany soups and stews, and hello…PIZZA. It makes the most perfectly chewy yet soft pizza crust ever!

Here's a video I made of the process! You can subscribe to my YouTube here if you want!

Ingredients

1 cup of quinoa (this is my favorite brand!)

1 cup of water

Herbs, spices, and salt if desired

(I like adding a small amount Italian seasoning, salt, and stevia but the bread still tastes very yummy without anything added)

Instructions

NOTE: if you want to increase nutrient availability, you can soak the quinoa overnight and make the bread the next day. But if you want to enjoy the bread right away, skip overnight soaking and proceed with the instructions below!

1. Preheat oven to 425 F.

2. Blend quinoa and water mixture together in a blender or food processor until a pancake batter consistency is achieved.

3. Pour batter onto a parchment paper covered circular pan and spread the mixture evenly with a spatula

4. Sprinkle on your favorite herbs/spices if desired.

5. Bake for 15 minutes.

6. Remove from the oven and flip over, bake for another 5-10 minutes until both sides are golden brown.

7. Let cool, cut into slices, and top with your favourite spread!

This bread also makes a delicious

pizza crust! Simply add the tomato sauce and toppings after the bread is fully baked and bake until toppings are soft (~10 minutes). Here's another video I made showing how:

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> Should You Try A Ketogenic Vegan Diet? Savanna Stanhope http://themicrovorediet.ca/single-post/2018/11/16/Should-You-Try-A-Ketogenic-Vegan-Diet http://themicrovorediet.ca/single-post/2018/11/16/Should-You-Try-A-Ketogenic-Vegan-Diet Wed, 15 May 2019 15:22:00 +0000

Ketogenic diets have been around for a long time, emerging first as a way to manage epilepsy and more recently as method for weight loss.

Most people know keto diets to glorify meat, dairy, eggs, and animal fat. But many vegans are also finding huge success in testing out a low-carb spin on plant-based eating!

While there are many healthy ways to eat on a plant-based diet, you should consider trying a ketogenic vegan diet if…

You Are Struggling To Lose Weight Despite Being In A Caloric Deficit

For some people, weight loss is a straight forward matter. Cut out the junk food, drink plenty of water, and aim for a small caloric deficit that will lead to weight loss over time. For others, this advice may not work so easily.

It all depends on an individual’s metabolism and state of health. For sensitive people, carbohydrates can cause blood sugar imbalances, ramped up hunger hormones, and fat storage even in moderate amounts.

They may find by that drastically reducing carbs and instead focusing on fat and protein they feel more satiated, more energized, and are able to lose weight faster than on a macro-balanced approach.

You Have Food Intolerances To Many Carbohydrate-Rich Foods

Because carbohydrates influence digestion, blood glucose, and hormones so greatly, it’s possible you may have sensitivies to some carbohydrate rich foods.

If you notice you experience bloating, diarrhea, constipation, mental fog, fatigue, and even acne breakouts after eating specific grains, legumes, starchy vegetables and fruit, a low carbohydrate diet can be a good way to narrow down food intolerances to certain carbohydrate rich foods.

Some people simply “run” better on fat and ketones. Many experience a calmer mood, clear mind, deeper sleep, glowing skin, and improved digestion on a vegan keto diet.

You Want To Experiment And Discover What Style Of Vegan Eating Suits Your Body!

Experiments can be fun! Especially if you’ve been feeling stuck in your health and weight loss goals.

To start a vegan ketogenic diet, you simply need to ensure you’re tracking your carbohydrate consumption and eating below 30 grams of net carbs per day.

Net carbs are the total amount of carbohydrates in a food, MINUS the grams of fiber.

Some low carbohydrate vegetables include...

Alfalfa sprouts, Artichokes, Bamboo shoots, Bean sprouts, Bell peppers, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Celery, Chives, Cucumber, Eggplant, Green beans, Kale, Lettuce, Leeks, Mushrooms, Onions, Parsley, Pumpkin, Radishes, Squash, Snow peas, Sauerkraut, Spinach, Tomatoes, Turnips, Zucchini

Tofu, tempeh, seitan, and low-carb protein powders are all fair game to provide protein.

Nuts, seeds, avocados, and coconut are great sources of dietary fat.

Some low-carb fruits can be enjoyed in small amount like blackberries, raspberries, strawberries, blueberries, etc.

When it comes to meals-- salads, soups, stir-fries and Buddha bowls are all on the table!

And if you’d like some more interesting dishes to keep you enjoying the diet and on track then my meal plan KIND KETO contains over 30 delicious recipes including low carb vegan pizzas, burgers, buns, bread, sweets, fat bombs, and more!

Learn more about KIND KETO here!

Plant-based eating can be so versatile and suitable for many different people with different needs! Whether or not this way of eating is right for you, the fact that we can use health protocols like a ketogenic diet in an ethical vegan way is simply…awesome!

]]> Vegan Cheese That Melts! Savy Menke http://themicrovorediet.ca/single-post/2017/09/26/Vegan-Cheese-That-Melts http://themicrovorediet.ca/single-post/2017/09/26/Vegan-Cheese-That-Melts Mon, 13 May 2019 19:24:00 +0000

Ooey gooey stretchy vegan cheese that melts!? Let me at it!! Enjoy on pasta and vegan pizza!

Here is a YouTube video tutorial I made for this recipe! You can subscribe to my channel here if you want!

Ingredients

½ cup hemp seeds (my favorite brand!)

1 cup water

1/2 cup of carrots, chopped and steamed

3 tablespoons + 2 teaspoons tapioca starch (also known as tapioca flour)

2 tablespoon nutritional yeast

1 teaspoon apple cider vinegar

1/4 teaspoon salt

¼ teaspoon garlic powder

Instructions

1. Steam carrots in a pot on the stove or in a microwave.

2. Add all ingredients to a blender or food processor and blend until completely smooth.

3. Pour into a small sauce pan over medium-high heat, and continually stir as it cooks. After about 5 minutes of stirring it will become a cheesy gooey mass.

4. Continue to cook and stir for an additional minute to make sure it has firmed up completely.

5. Store in an airtight container in the fridge for up to a week.

Here's a gallery of several recipes I've made using this cheese!

This stretchy delicious cheese is a feature ingredient in our Grilled Cheese Sandwich, Vegan Mac N' Cheese, and 2 Ingredient Pizza Crust recipes!

Want to try this recipe? Snap a picture and tag me on Instagram @savannastanhope if you do, I love to see your creations!

]]> Vegan Cream Cheese Savy Menke http://themicrovorediet.ca/single-post/2017/09/01/Easy-Vegan-Cream-Cheese-Lean-Healthy-Vegan http://themicrovorediet.ca/single-post/2017/09/01/Easy-Vegan-Cream-Cheese-Lean-Healthy-Vegan Sun, 12 May 2019 20:31:00 +0000

Here’s a simple cream cheese recipe you can spread on toast, stir it into pasta, or use as a veggie dip!

Ingredients

1 cup cashews (my favorite brand)

2 tbsp nutritional yeast

Juice 1 lemon

1 tbsp water

1/4 tsp sea salt

Instructions

1. Place the cashews in a large bowl with hot boiled water for 30 minutes to soften. You can also soak in cool water for at least 4 hours if you prefer.

2. Drain and rinse the cashews then add them to a food processor or blender with the nutritional yeast, lemon juice, salt and water. Blend until very smooth. You may need to scrape the sides as you go.

3. Transfer the cashew cheese to a dish or bowl and cover the bowl and refrigerate for 1 hr to firm up a little. The cheese will keep in the fridge for up to 3-4 days.

Feel welcome to share this recipe on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Top 9 Best Vegan Foods For Weight Loss Savy Menke http://themicrovorediet.ca/single-post/2017/12/08/Top-9-Best-Vegan-Foods-For-Weight-Loss http://themicrovorediet.ca/single-post/2017/12/08/Top-9-Best-Vegan-Foods-For-Weight-Loss Sun, 12 May 2019 14:48:00 +0000

Hey health nuts! If you’re new to this blog, my name is Savy Menke. I’m the creator of The Microvore Diet and Fruit. Fat. Forage. These are both vegan health & weight loss programs!

In this article I want to share the Top 9 Best Vegan Foods For Weight Loss. This list will explore food groups and specific foods within them that stand out as being rich in micronutrients and good for weight loss! Any diet can be subject to nutrient deficiencies that stall weight loss, even vegan ones! Here are 9 food groups you should aim to select from on a daily basis to shed excess body fat and feel AMAZING!

Green Leafy Vegetables

Yes, the ones that look like your house plants! Foods like kale, spinach, romaine, collard greens, and beet greens are fantastically rich in minerals, vitamins A, C, K, and many energy boosting B vitamins! Stuff them in your blender for smoothies, make fresh salads, and add leafy greens to soups, stir-fries and steamed dishes to boost nutrition in your diet at a very low caloric impact.

Colorful Vegetables

Create a feast for your eyes with bell peppers, carrots, broccoli, celery, purple onion, beets, and more. Get a wide array of nutrients that beautifully compliment the colors of a rainbow! Orange and yellow veggies are usually stellar for vitamin A. Go for green and get rich amounts of magnesium and vitamins A & C! Purple veggies like beets and eggplant are rich in antioxidants and bioflavinoids!

Mushrooms

Earthy and spongy, mushrooms are rich in minerals and B vitamins and make a fantastic addition to a vegan weight loss plan! Add them to soups and stir-fries, eat them raw in salads, and make homemade vegan twists on classics like creamy mushroom soup.

Fruit

Fresh juicy and naturally energizing fruit is a super great food for weight loss! The abundance of B vitamins make fat burning reactions more efficient. The sugars in fruit are split between glucose and fructose. Fructose has minimal impact on insulin which affects fat storage and fat burning in the body. Fruit is energizing but still allows weight loss to occur! Enjoy fruit salads, smoothies, and have fruit as dessert. I love fruit so much I made it a central part of my raw food cleanse, Fruit. Fat. Forage. Learn more here

Legumes

Beans beans the musical fruit, the more you eat, the LESS you’ll toot! If you slowly increase legume intake over time, you won’t have gas nearly as much, I promise! ;) Beans and lentils are packed full of protein and fiber (to keep you full), vitamins, minerals, and blood sugar stabilizing complex carbohydrates. Beans are a great way to make meals more filling and reduce unnecessary snacking.

Starchy Vegetables

Red potatoes, sweet potatoes, yams, squashes, yummm! These and others are great sources of satisfying complex carbs and micronutrients. These are great foods to mash up, add to soups, and make tasty oven-baked fries.

Grains

One of the staple foods of all major civilizations! Seek out whole unrefined grains like brown rice, quinoa, buckwheat, amaranth, etc. for an abundance of micronutrients, protein, and complex carbohydrates. The most popular recipe here on our blog is our 2 Ingredient Quinoa Bread that is a delicious way to get some more grains in your diet!

Nuts & Seeds

Nature’s shell protected bundles of goodness! Nuts and seeds will provide you with the essential fatty acids you need for brain and heart health, as well as proper hormone production which is critical for weight loss. Some of my favorites are walnuts, chia seeds, and flaxseeds for their rich amounts of anti-inflammatory Omega 3 fats, and Brazil nuts rich in selenium for thyroid health.

Herbs & Spices

Make your vegan meals explode with flavor with natural herbs and spices. Keep your diet interesting by switching up and using flavor ingredients that you don’t normally use. This can motivate you to stick to healthy eating and enjoy it all the more!

Top 24 Healthiest Plant Foods

When it comes to losing weight on a plant-based diet, choosing foods rich in nutrients will allow you to feel good, be active, and burn body fat for energy. If you’d like another great tool to prioritize micro-rich foods, check out the Top 24 Healthiest Plant Foods in our Free Starter Guide (at the top of this page.) This is a handy list that you can download on your phone or print out and stick to your fridge!

What’s The Best Macro-Ratio For Weight Loss?

Another extremely important aspect of weight loss is getting the right balance of carbs, fat, and protein. In my signature program, The MicroVore Diet, I provide this formula to make macro-balanced meals that are filling and energizing for 3-5 hours after eating. This is really good for people who want to lose weight because it helps to space meals out and prevent unnecessary snacking/binging. If you want some delicious ideas, check out the MicroVore Diet Recipe Book with over 55 weight loss recipes that follow this formula!

Feel welcome to share this article on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Vegan Foods That Cause Weight Gain Savy Menke http://themicrovorediet.ca/single-post/2018/07/12/Vegan-Foods-That-Cause-Weight-Gain http://themicrovorediet.ca/single-post/2018/07/12/Vegan-Foods-That-Cause-Weight-Gain Sat, 11 May 2019 19:12:00 +0000

Although they may be vegan, these following foods are often responsible for unwanted weight gain on a plant-based diet. Find out what foods to avoid and what foods to eat for health and weight loss!

Here is a video I made for this topic if you prefer learning with a video format! You can subscribe to my YouTube channel here if you want!

Refined Carbohydrates (Sugar & Flour)

Refined sugar and flour products spike blood sugar and cause fats in your diet, even healthy ones, to be stored as body fat.

A diet high in refined carbohydrates also prevents body fat from being burned for energy because these simple carbs are plentiful in calories.

Refined carbohydrate foods that spike blood sugar, and prevent weight loss include:

-Sugar

-Fruit juices

-Soda

-Bread

-Pastries

-Crackers

-Cookies

-Pasta

-Vegan icecream

Refined Oils

Refined oils come from plants that have been stripped of their natural fiber, carbohydrates, protein, and nutrients.

This leaves behind a product that is not satiating, high in calories, and can disrupt hormones, all of which can lead to weight gain.

Be careful eating out at restaurants frequently as meals often contain oils. When you’re cooking at home, try out recipes that are oil-free. Be sure to check packaged food ingredients and try get your sources of fat from whole plant foods (avocados, nuts, seeds, plant milks, coconut, etc.)

Some common oils to avoid are:

-Olive oil

-Vegetable oil (canola oil)

-Coconut oil

-Sesame oil

-Peanut oil

-Corn oil

Vegan Cheeses & Mock Meats

We all love a good veggie burger, a grilled cheese sandwich, cream cheese pasta… and thanks to forward-thinking food companies, we vegans can enjoy these foods in an ethical way.

However many of these meat and dairy substitutes contain refined oils, additives, and sodium which can cause weight gain.

Always look at the label and try to find products that use mostly whole food ingredients, and are not ridiculously high in oil and salt. While these products can be enjoyed as occasional treats, there are so many healthier homemade recipes that you can eat on a regular basis and stay lean.

Popular recipes on this blog include:

Vegan Cheese That Melts

Vegan Grilled Cheese Sandwich

Vegan Mac N’ Cheese

...and more!

High Fat & High Carb Whole Food Combos

If you reduce refined sugar, oil, mock meat and cheese in your diet, you are on the right track to preventing weight gain and promoting healthy weight loss.

However, it is not impossible to gain weight on a whole foods plant based diet. Frequent consumption of high carbohydrate and high fat foods together may result in weight gain.

Examples include: dried fruit and nuts, potatoes and guacamole, rice and coconut milk curry, oatmeal and peanut butter, hummus with tahini.

Now, please understand that ALL these combos mentioned are healthy when consumed in moderation. It is only when you are eating them in large quantities all the time that you may gain weight. Luckily, whole foods have a helpful way of telling you “That’s enough, you’re full”, so just be sure to listen for that signal so you won’t overeat.

Alcohol

Many forms of alcohol are vegan but they all have the potential to cause weight gain if overindulged in.

One way is by spiking blood sugar, creating inflammation, and upsetting hormones. Another is the munchies during a night of drinking or the hang-over the next day that may cause you to eat foods that are unhealthy.

Alcohol consumption could explain unwanted weight gain and reducing drinking can help improve your health.

Caffeine

Lastly, coffee and other caffeinated beverages can cause weight gain by increasing cortisol, a stress hormone.

Cortisol has been shown to increase the likelihood of fat being stored in the stomach area.

Caffeine can temporarily suppress appetite. However when this effect wears off, hunger can strike back with vengeance and a person may be more likely to eat binge eat or simply make unhealthy food choices.

If this sounds like your relationship with coffee, consider switching to decaf or tea to see if this helps.

Mindfully Eat Whole Plant Foods and Prosper!

A plant-based diet based around whole foods, and low in alcohol and caffeine is a great way to lose weight and to stay healthy long term.

For more advice on losing weight on a plant-based diet, check out my articles:

5 Tips For Fast Weight Loss On A Vegan Diet

6 Tips To Stop Binge Eating On A Vegan Diet

9 Best Foods For Vegan Health & Weight Loss

]]> 3-Ingredient Pancakes ~ Vegan & GF Savy Menke http://themicrovorediet.ca/single-post/2017/02/18/3-Ingredient-Pancakes-Vegan-Gluten-Free http://themicrovorediet.ca/single-post/2017/02/18/3-Ingredient-Pancakes-Vegan-Gluten-Free Fri, 10 May 2019 19:31:00 +0000

Here is a delicious and simple gluten-free and vegan pancake recipe that is nutrient-rich and great for health and weight loss! This recipe features oats rich in fiber, biotin, phosphorus, manganese, chromium, and molybdenum!

Yields 5-6 medium sized pancakes!

Here is a video tutorial of this recipe:

INGREDIENTS

1 1/2 cups rolled oats (this is my favorite gluten-free brand)

1 cup almond milk, water, or another non-dairy milk

1 banana

Oil to coat pan or a non-stick pan

INSTRUCTIONS

1. Heat a pan on medium heat. Add a small amount of coconut oil or other vegetable cooking oil to the pan.

2. Add ingredients to a blender or food processor and blend until a smooth batter forms

3. Using 1/4 cup measuring cup add pancake batter to your pan and cook 2-3 minutes before flipping. Cook additional 2 minutes on other side.

4. Serve with fresh fruit or other toppings such as coconut, cinnamon, dried fruit, nuts, nut butter etc.

Feel welcome to share this recipe on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 3 Supplements Every Vegan Should Take Savy Menke http://themicrovorediet.ca/single-post/2018/07/20/3-Supplements-Every-Vegan-Should-Take http://themicrovorediet.ca/single-post/2018/07/20/3-Supplements-Every-Vegan-Should-Take Thu, 09 May 2019 18:51:00 +0000

Here are three main supplements that every vegan should have in their kitchen cabinet to ensure they are meeting their nutrient needs on a plant-based diet!

Animal ingredients can hide under seemingly innocent names like gelatin, magnesium stearate, lanolin, carmine and others.

We've linked lists of vegan-friendly brands so you can rest assured you are meeting your nutrient needs without the use of any animal by-products!

Vitamin B12

Nicknamed the “energy vitamin”, B12 is needed for a variety of body functions, including energy production, the creation of red blood cells (which transport oxygen), DNA synthesis, and the creation of myelin, the protective coating on nerves that keeps them safe and allows them to send messages all throughout your body!

Because few plant-based foods provide enough of this vitamin, those who don’t supplement B12 are at risk of unpleasant side effects like fatigue, anemia, digestive inflammation, tingling and numbness of the extremities, memory problems, behavioral changes, and other serious risks like blindness and brain degeneration.

These Sublingual B12 Dropsby Salt Lake Supplements are an easy way to get in your daily dose of B12!

Here's our other top picks for the best vegan-friendly B12 supplements

Vitamin D

Vitamin D is produced by the skin when exposed to the ultraviolet light of the sun. It circulates as a hormone in the blood, regulating the concentration of calcium and phosphate in the bloodstream and the remodeling of bone.

Depending on your location in the world and the season, it may be necessary to supplement with Vitamin D to ensure your levels are where they need to be.

In locations above 42 degrees north latitude, vitamin D production does not occur from late October through early March, so you may want to consider taking a daily supplement providing at least 600 IU.

Our favorite brand is Nordic Naturals Vitamin D3 Gummies.

Here is a full list of other vegan vitamin D supplements that will help you meet your nutritional needs!

Omega 3 Fatty Acids (DHA/EPA)

Omega-3 fats are a crucial part of any diet, vegan or otherwise! They help regulate blood clotting, blood pressure, immune function, and many other body processes!

There are three types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

ALA can be found in a variety of plant foods, such as walnuts, chia, and flax seeds. However, EPA and DHA come mostly from non-vegan sources like eggs and fatty fish.

The human body can convert some ALA into EPA and DHA, however this process is not efficient. Human conversion of ALA into EPA ranges from 8% to 20%.

Conversion of ALA to DHA ranges from 1% to 9%. For this reason, you may want to supplement omega-3 to ensure you’re getting enough of this essential nutrient.

We have created a simple guide for buying the perfect vegan supplement for your needs here!

Our go-to brand on this list is Ovega-3 Vegetarian Softgels.

Other Vegan Supplements

Other helpful, although not critical, supplements that you can take to improve your health can be found in our articles:

Best Vegan Probiotic Supplements

Best Vegan Digestive Enzymes

Best Vegan Protein Powders

Best Vegan Green Powders

Best Vegan Medicinal Mushroom Supplements

Feel welcome to share this article on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 5 Tips For Fast Vegan Weight Loss Savy Menke http://themicrovorediet.ca/single-post/2017/05/11/5-Tips-For-Fast-Vegan-Weight-Loss http://themicrovorediet.ca/single-post/2017/05/11/5-Tips-For-Fast-Vegan-Weight-Loss Wed, 08 May 2019 16:22:00 +0000

When it comes to weight loss, many people are confused as to what it takes to make it happen, and keep happening over a period of time without the body becoming stressed, prone to binging, run down, and unable to keep up with one’s weight loss plan. I’ve definitely experienced this over the years when I’ve attempted to lose body fat, so I know it’s super important to have a plan that works in the long run. Otherwise it’s going be your typical yo-yo scenario and any results you experience could just as quickly disappear!

In this article I want to share some aspects of a plant-based weight loss plan that will steadily chip away at your fat stores, increase your energy levels, and have a lot of other health benefits as well!

Micronutrient Sufficiency

Micronutrients are the vitamins and minerals in your food that are needed in all reactions including those important for weight loss. For example, without enough iodine your thyroid gland's ability to regulate your metabolism is compromised. Lacking in iron, your red blood cells cannot properly transport oxygen to your tissues that need it to break the bonds of fat molecules for energy. B vitamins including thiamine, riboflavin, folic acid, b12 and others are critical for transforming fat into useable energy and handling it’s breakdown products. Anti-oxidants like selenium, zinc, and vitamin C ensure the free radicals produced by activity don’t wreak havoc on your tissues and your immune system and make you inflamed and sick. Even looking into the micro-components of proteins and fats, we see that individual amino and fatty acids play specific and essential roles in our health and ability to recompose our fat to muscle ratio. Micros matter, and deficiency can be the greatest limiting factor in your weight loss pursuits. The best way of ensuring you are getting the micros you need is by choosing nutrient-rich foods and taking supplements for the nutrients that are not present in plant-based foods (Vitamins B12 & D and Omega 3 DHA/EPA). Our list, Top 24 Healthiest Foods, can serve as a starting point--we’ll send it to your email when you sign up for our Microvore Starter Guide above. Our program,

The Microvore Diet,

is also a valuable guide to nutrient-rich eating. For information on choosing supplements you are welcome to read these articles:

Best Vegan B12 Supplements

Best Vegan Vitamin D Supplements

Best Vegan Omega 3 Supplements

Controlled Carbohydrates

Blood sugar is another aspect that becomes important to manipulate if we want to lose fat quickly and sustainably. Excessive and/or frequent intake of carbohydrates will make it so that insulin is ever-present in your bloodstream. Insulin is a storage hormone, it causes fats in the blood to be stored in fat cells, and prevents muscle cells from using fat for energy. This isn’t to say that you need to cut carbs or go on a low carb diet. You need carbohydrates to fuel your nervous system and keep your mood in balance. During physical activity, you’re not going to be able to put in your fullest effort if you’re low on carbs and using exclusively body fat for energy. Controlling carbohydrate intake is a way to feel energized during activity while also burning body fat. There are a few ways to control carbohydrate intake in a way that favors fat loss. The first and most obvious way is to eliminate the junk carbs in your diet. Refined sugar, flour, and most alcohols are all sources of simple carbohydrates that will spike insulin, cause fat gain, and prevent fat loss. Now from here there are a few ways we can tinker with carbs to make weight loss easier. One is by making meals with a balance of complex carbs, simple carbs, protein, and fat. This will create a meal that is both energizing and satiating, does not spike blood sugar, and will allow you to space your meals further apart which is beneficial for weight loss. If you’re wondering how to achieve a good macro-balance, you can use the Microvore Meal Formula here.

In our guidebook we also suggest periodically lowering the amount of complex carbohydrates to the minimum value or leaving them out of the meal completely. This trick will speed up weight loss and can be practiced if you’re still finding it difficult to lose weight. The limitation or avoidance of complex carbohydrates is a big part of our other plant-based program, Fruit. Fat. Forage (FFF). FFF is our raw food detox program that calls for the temporary avoidance of complex carbohydrates and consumption of fruit for energy instead. Since the sugars in fruits come from both glucose and fructose, and fructose does not have an impact on insulin, a fruit-based diet is energizing but still permits fat burning throughout the day. FFF is effective for very quick weight loss, but if you are looking for a longer term and potentially more sustainable method for weight loss, keep reading.

Intermittent Fasting

So if you are eating a variety of nutrient-rich foods, cutting out the junk carbs, and making macro-balanced meals, you’re on the right track to sustainable plant-based weight loss. Taking it a step further, if you have not yet tried cyclic or intermittent fasting, I highly suggest it. Fasting is the voluntary abstinence from food for a period of time. We are in a fasted state approximately 12 hours after the last time we eat. Many of us wake up from sleep in a semi-fasted state as much of this time has elapsed while we slept during the night. It is in this fasted state that a high amount of body fat is burned for energy until the first food of the day is eaten. Not only is intermittent fasting great for weight loss, but it has many other health benefits as well. Autophagy is turned on when fasting. It is a process in which your cells “clean house” by removing debris, toxins, and recycling damaged cell parts into new ones. Autophagy stops cancerous growths, dampens inflammation, slows down the aging process, and optimizes the entire body. For beginners, the easiest way to include periods of fasting is by pushing your breakfast back a little later in the day. Many people find success in “breaking their fast” at lunchtime and eating two meals a day rather than three. Thirst is easily mistook for hunger, so staying well hydrated in the morning is key to pushing your “break fast” to later in the day and getting the health and weight loss benefits of intermittent fasting. More info on fasting can be found in both the Microvore Diet and Fruit. Fat. Forage.

Low Intensity Activity

If you are practicing the tips so far mentioned, most forms of activity and planned exercise will be burning some body fat for energy. The metabolic effects during and after physical activity are all good for health and weight loss so it’s my belief that one should engage in whatever activities they enjoy and are most convenient for them. It doesn’t have to be intense, and it doesn’t have to be overwhelming. While it’s true that intense activities can quickly deplete carbohydrate stores and potentially cause greater post workout fat burn, if this sort of exercise exhausts you and makes you tired and hungry the rest of the day, it’s not going to be sustainable for long. It’s also my belief that low intensity activity that can be performed all throughout the day, day after day, may be the least stressful and most enjoyable way to lose weight. The easiest things that almost everyone can do are walking and standing. Seriously. Any opportunities you see to just walk or stand more, take them. It’ll all add up and make a difference in your weight loss while not exhausting or stressing you out. A few days a week, some sort of resistance training can also be beneficial. Simple body weight exercises, lifting weights at a gym, yoga! A good mixture of low intensity aerobics and muscle resistance training will result in weight loss while improving other aspects of fitness.

Adequate Relaxation & Sleep

Finally, although losing body fat for most people will make them healthier in the long run, the body doesn’t always react to weight loss so positively. It’s a big internal change in a system that is always striving for balance, for things to remain as constant as possible. Weight loss can cause stress and lead to resistance and weight gain if not properly counter-acted by good amounts of relaxation and sleep. Be sure to follow up a day’s worth of healthy eating and movement with relaxing activities before bed, otherwise you may find yourself prone to unhealthy eating, binges, or have trouble getting to sleep. Meditation videos and audio tracks can be found all over the internet and on iTunes, try looking for those focusing on stress management and whatever other areas you think you could benefit from! Remember that success is dependent on consistency. It’s not going to be of any use going hard at this and exhausting yourself because the pendulum will eventually swing back and you’ll lose the progress you’ve made. Balance between work and rest is essential!

Closing Words

Weight loss on a plant-based diet doesn’t need be difficult or confusing. Bringing to life all of these essential tips will ensure your efforts will be well rewarded by the changes you are seeking! It can be hard getting away from the common and commercial understanding of weight loss and realize that it represents complicated and important changes inside you. While media tends to focus on these outside results, it’s important to understand the significance of what’s happening inside, so you can be kind to your body and make these changes as stress-free and successful as possible.

Feel welcome to share this article on Facebook & Pinterest!

Want help getting healthy and losing weight on your plant-based diet?Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> How To Make Vegan Weight Loss Meals Savy Menke http://themicrovorediet.ca/single-post/2017/10/18/4-Tips-To-Make-Vegan-Weight-Loss-Meals http://themicrovorediet.ca/single-post/2017/10/18/4-Tips-To-Make-Vegan-Weight-Loss-Meals Tue, 07 May 2019 18:49:00 +0000

Many people experience positive changes to their bodyweight when switching over to a plant-based diet. With their old animal-based junk food favorites off the table and often a more mindful approach to eating in its place, plant-based diets have allowed many people to shed excess body fat and improve their health while doing so!

But perhaps you’ve been on this path for a while and have noticed stalls in weight loss.

Or are new to veganism and can’t help but feel confused about what approach will get you the physical results you want.

I wanted to share this formula from my vegan meal plan, The MicroVore Diet, to give you an idea of what a balanced meal that's good for weight loss can look like.

You definitely don't have to follow this formula strictly to lose weight healthily on a vegan diet. But if you want some direction in making meals that are very nutritious, energizing, and satisfying, this formula can be a good starting point!

What Can This Look Like?

This formula can be used as a guideline for creating some very delicious and healthy meals for you and your family!

In the above example a curry is made with tomatoes, peas, and carrots. Choosing 2-3 different colorful and non-starchy vegetables is a great way of getting in a lot of vitamins and minerals while not contributing too many calories.

The chickpeas and brown rice provide complex carbohydrates which are broken down slowly for energy, and protein which will help keep you full.

Sliced avocado provides healthy fats that increase the absorption of fat soluble vitamins, keep you full, and balance your hormones.

A piece of fruit can accompany this meal for a naturally sweet dessert!

In the end we have a meal that is full of vitamins and minerals, contains enough energy to fuel daily life and physical activity, and is grounding and satiating so you won't feel like snacking on unhealthy foods!

I hope this formula helps you make nutrient-rich and macro-balanced recipes for yourself so you can look and feel your best on a plant-based diet!

If you’re interested in more helpful advice and recipes, you can learn more about my vegan meal plan and recipe books below!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Vegan Chocolate Chip Cookies http://themicrovorediet.ca/single-post/2019/01/23/Vegan-Chocolate-Chip-Cookies http://themicrovorediet.ca/single-post/2019/01/23/Vegan-Chocolate-Chip-Cookies Wed, 23 Jan 2019 21:41:56 +0000

A gluten-free and vegan chocolate chip cookie recipe you'll return to time and time again!

Ingredients

1 cup of oat flour (or 1 and 1/4 cups of rolled oats ground into flour)

2 teaspoons baking powder

2 tablespoons maple syrup

1 tablespoon flax meal

Pinch of salt

1 mashed banana

2 tablespoons water

1/4-1/2 cup of vegan chocolate chips (my fave brand here)

Instructions

1. Preheat oven to 350 F.

2. Combine all dry ingredients in a medium sized mixing bowl.

3. Add mashed banana, water, and chocolate chips and stir well.

4. Scoop batter onto a parchment paper covered (or greased) pan into your desired number of cookies (I usually make around 14).

5. Bake for 15 minutes, remove from oven, let cool, and enjoy!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Coconut Flour Banana Muffins ~ Vegan Paleo Gluten-Free http://themicrovorediet.ca/single-post/2019/01/18/Coconut-Flour-Banana-Muffins-Vegan-Paleo-Gluten-Free http://themicrovorediet.ca/single-post/2019/01/18/Coconut-Flour-Banana-Muffins-Vegan-Paleo-Gluten-Free Fri, 18 Jan 2019 16:01:35 +0000

These delicious muffins are gluten-free, vegan, and paleo-friendly!

Ingredients

1/2 cup coconut flour

1/4 teaspoon salt

1/2 teaspoon baking soda

1/4 cup ground flax seed

3/4 cup water

1/4 cup melted coconut oil or olive oil

1/4 cup maple syrup

2 medium sized ripe bananas, mashed (about 1 cup)

1 teaspoon vanilla extract

Instructions

1. Preheat oven to 350 degrees F and grease a 12 cup muffin tin.

2. In a mixing bowl, whisk together the coconut flour, salt, ground flax and baking soda.

3. In a smaller bowl, mix together the water, coconut oil, maple syrup, mashed bananas, and vanilla.

4. Add the wet ingredients to the dry ingredients and mix thoroughly.

5. Spoon batter evenly into 12 muffin cups and decorate with slices of bananas if desired.

6. Bake at 350 degrees for 20 minutes or until a toothpick inserted in the center comes out clean.

7. Let the muffins cool in the pan for about 10 minutes, then transfer to a wire rack to cool completely.

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 8 Tips To Bounce Back After Holiday Indulgence Savanna Stanhope http://themicrovorediet.ca/single-post/2019/01/01/8-Tips-To-Bounce-Back-After-Holiday-Indulgence http://themicrovorediet.ca/single-post/2019/01/01/8-Tips-To-Bounce-Back-After-Holiday-Indulgence Tue, 01 Jan 2019 18:27:45 +0000

Hey, it happens! The holidays have been so much fun but now you may be wanting to get back on track and have a healthy 2019! Here are some simple ways to get started!

Hands Off The Sugar, Sugar!

Cookies, sweets, fudge, and chocolates…we love you, but all those calories without vitamins and minerals are hard for our bodies to metabolize, and actually deplete nutrient reserves. Time to swap out the sugar for something naturally sweet…

Fruit It Up!

Yes! Get in that natural sugar that doesn’t spike your blood glucose levels and comes with tons of nutrients and antioxidants! Acidic fruits like pineapple, orange, lime, lemon, and grapefruit are also awesome for breaking down mucus and gunk in your digestive system. You’ll feel cleaner and lighter after a good ol’ fruit smoothie or fruit salad! Do it!

Leafy Greens Please

Let’s pump up our minerals with dark leafy greens! They’ll help you feel grounded, energized, and take the edge off that junk food crash you may be having right now. Spinach, romaine, kale, mustard greens…if it’s green and looks like your house plant, eat it!

Pump Up Your Protein

Indulging in refined foods can take your appetite for a thrill ride. Protein rich foods and powders can help you feel satiated and reduce the urge to keep eating those foods. Make a protein smoothie! Include tofu, beans, tempeh, and quinoa in your next meal. Snack on a protein bar instead of those leftover sweets! You’ll feel better, I promise!

Take It Easy, Breathe.

Okay now. It is only the first day of the New Year. Don’t feel like you have to change everything at once. Focus on one or a few changes and just say to yourself “just for TODAY I’m going to pass on the sweets…” “just for today I’m not going to have any soda” or “for this meal, I’m gonna get in lots of veggies and have a glass of water after”. No need to dedicate yourself to huge goals. Start simple and build momentum!

Get Active, and Have Fun!

Take your mind off food entirely by getting out for a nice walk, on your own or with your family and friends! Go to the gym if you can handle the flood of “new years new members” and just move and stretch and have fun doing it!

Go To Bed Early Tonight

Tuck in as early as you can tonight and don’t spend your moments before bed in front of a screen. Read a book, do some stretching, take a bath, listen to music. Calm your mind so sleep comes quickly and deeply so you can rest and restore!

Look Back On The Holidays With Gratitude, Not Shame!

It’s been another great year hasn't it :) It’s okay to enjoy some unhealthy foods and drinks sometimes. You got to spend time with the people you love and who love you and there’s nothing at all to feel guilty about.

As fun and satisfying as the holidays are, a new healthy start can be too! I hope these tips help you with getting back on track and having a wonderful and healthy 2019!

Feel welcome to share this article on Pinterest and Facebook.

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> How To Prevent Hair Loss On A Vegan Diet http://themicrovorediet.ca/single-post/2018/12/19/Tips-to-Heal-Prevent-Hair-Loss-On-A-Vegan-Diet http://themicrovorediet.ca/single-post/2018/12/19/Tips-to-Heal-Prevent-Hair-Loss-On-A-Vegan-Diet Wed, 19 Dec 2018 16:05:11 +0000

Many vegans experience hair loss either during the initial transition period, or after following the diet for some time. The good news is that hair loss is often preventable and some simple dietary changes can make a big difference in the health of your hair!

Eat Zinc Rich Foods

Zinc tends to be underconsumed on a vegan diet, and deficiency can cause hair loss, as well as a dull and dry appearance. Daily needs for zinc are 11 milligrams per day for men, and 8 milligrams per day for women. Rich sources of zinc include oysters, beef, pork and chicken -- foods not included on a vegan diet. But luckily beans, wheat bran, seeds, nuts, fortified cereals are reliable plant based sources.

Get Enough Protein, Especially Lysine

Low-protein consumption on a vegan diet could lead to hair loss. Nuts, seeds, legumes, beans, soy products and plant based protein powders can help you get enough essential amino acids. A deficiency in the amino acid L-lysine in particular can mean trouble for hair health. L-lysine is readily available in animal products, but the primary plant-based source is legumes. If your vegan diet doesn't include a lot of legumes, you may find yourself deficient.

Correct Iron Deficiency

Iron deficiency can result in hair loss as well as fatigue and weakness. It’s important to understand that the iron in plant foods is less available for use by your body than iron derived from animal sources. The recommended daily allowance for iron is 8 milligrams for adult men and 18 milligrams for adult women. If you're vegan, you need 1.8 times this amount, explains the National Institutes of Health, because of the lower bioavailability. Consume plenty of green vegetables, lentils, chia seeds, whole grains, and fortified foods.

Take A B12 Supplement

Vitamin B-12 is only available in meats, fish, poultry and other foods that come from animals, as well as in fortified nutritional yeast, plant milks, cereals and grains. Inadequate amounts can lead to a scaly scalp and hair loss. It can be hard to get enough of this essential vitamin through food sources alone and a supplement should be taken to ensure you’re getting enough. Check out my article “Best Vegan Approved B12 Supplements” for recommendations.

Take A Biotin Supplement

Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. When biotin intake is deficient, symptoms can include dry scalp, thinning hair and the loss of hair color. 30 micrograms per day is needed by both adult men and women. Food sources include peanuts, tomatoes, almonds, onions, carrots, romaine lettuce, cauliflower, sweet potatoes, oats, and walnuts. A supplement can also be added if desired.

Consider Not Taking a Multivitamin

While specific nutrient supplements like B12 and biotin can be helpful in preventing hair loss, you may want to consider avoiding multivitamins with high amounts of numerous nutrients. In a multivitamin, if the level of zinc is equal to the level of iron, then iron uptake is significantly decreased because these nutrients compete for absorption. Since both iron and zinc are vital for healthy hair, you may want to consider not taking a multivitamin and instead prioritizing good nutrition and a few select supplements. Other nutrients such as excessive vitamin E or folate supplementation can also adversely affect hair growth.

Support Thyroid Health

Outside of nutritional reasons for hair loss, an overactive or underactive thyroid gland can cause hair thinning. Soy can affect the thyroid, especially when iodine levels are not adequate or someone is predisposed to thyroid problems. Limiting soy foods and making sure you get enough iodine, by taking 75 to 150 µg per day from a supplement or seaweed, should prevent any hair loss problems that could be due to iodine or soy.

Hair loss is a common but often avoidable health issue if proper nutritional measures are taken. If you would like help eating a well-planned and nutritious vegan diet, I encourage you to look into my meal plan, The MicroVore Diet.

It spotlights the most nutrient-rich foods in the “plant food kingdom” to prevent and correct nutrient deficiencies that sadly cause many people to abandon a vegan diet. These guidelines and delicious recipes can be a major help in nourishing your body to ensure long-term success on a plant-based lifestyle.

For more information and a 10% discount on any of my vegan meals, you can sign up for the Free Starter Guide at the top of this article.

Feel welcome to share this article on Pinterest and Facebook.

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Low Carb Buns ~ Keto Vegan Gluten-Free http://themicrovorediet.ca/single-post/2018/12/12/Low-Carb-Buns-Keto-Vegan-Gluten-Free http://themicrovorediet.ca/single-post/2018/12/12/Low-Carb-Buns-Keto-Vegan-Gluten-Free Wed, 12 Dec 2018 21:15:20 +0000

These low-carb buns can be used for vegan burgers, sandwiches, as a side to soup and so much more! This recipe comes from my new ketogenic vegan recipe book and meal plan, KIND KETO! To learn more about ketogenic vegan eating, click here!

Ingredients

1 cup almond flour

1 teaspoon baking powder

1/2 teaspoon salt

3 tablespoons psyllium husk powder

2/3 cup boiling water

1 teaspoon apple cider vinegar

Instructions

1. Preheat oven to 350 F. Boil water.

2. Mix the dry ingredients in a bowl.

3. Pour apple cider vinegar and the boiling water over dry ingredients and stir well.

4. Let the dough sit for a few minutes, to allow the psyllium husk to expand.

5. Separate the dough into 6 pieces.

6. Form bun shapes with your hands and place on a greased baking sheet.

7. Sprinkle your buns with sesame seeds and poppy seeds if desired.

8. Baking for 60 minutes, let cool, and enjoy with the TVP burgers!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 3 Ingredient Quinoa Muffins ~ Vegan & Gluten-Free http://themicrovorediet.ca/single-post/2018/12/10/3-Ingredient-Quinoa-Muffins-Vegan-Gluten-Free http://themicrovorediet.ca/single-post/2018/12/10/3-Ingredient-Quinoa-Muffins-Vegan-Gluten-Free Mon, 10 Dec 2018 22:18:27 +0000

Searching for a simple gluten-free and vegan muffin recipe? Look no further! This muffin is naturally sweet and packed with plant-based protein!

Subscribe to my YouTube channel for more healthy vegan and gluten-free recipes!

Ingredients

1 cup cooked quinoa

1 cup mashed ripe bananas

½ cup rolled oats

Optional: ground cinnamon

Instructions

1. Preheat oven to 375 F.2. Mash approximately 3 bananas to make 1 cup of banana puree.

3. Add in rolled oats, ground cinnamon (if desired), and cooked quinoa. Mix well.

4. Grease a muffin tin or use muffin papers or silicone molds.

5. Add several tablespoons of batter to form 6 muffins.

6. Bake for 25 minutes, and let cool for 5 minutes before removing from the tin.

Let me know if you try this recipe by tagging me on Instagram @ savannastanhope

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> How To Make Enough Cholesterol On A Vegan Diet http://themicrovorediet.ca/single-post/2018/11/12/How-To-Make-Enough-Cholesterol-On-A-Vegan-Diet http://themicrovorediet.ca/single-post/2018/11/12/How-To-Make-Enough-Cholesterol-On-A-Vegan-Diet Mon, 12 Nov 2018 21:12:09 +0000

Is your body is struggling to make enough cholesterol on a vegan diet? Common symptoms include: dry skin, low libido, poor digestion, depression and more. Here are some simple tips that will help your body synthesize cholesterol in the right amount.

If you are somewhat well versed in the nutritional side of veganism, you’ve probably have heard that it isn’t necessary to consume cholesterol from animal foods, because our liver and own body cells produce it.

This is true and they do this because cholesterol is an extremely essential molecule.

It’s needed to produce sex hormones, vitamin D, and bile, and maintain the structure of every single cell in the body.

On a vegan diet, although we’re not consuming cholesterol from animal foods, there are still ways cholesterol balance can be thrown off.

Maybe your body is struggling to make enough, and you’re experiencing symptoms like:

-dry skin

-low libido

-poor digestion

-depression

…and other signs that something is compromising your ability to produce enough cholesterol.

On the flip side, it’s possible to have high cholesterol levels even on a vegan diet and this of course can be a risk factor for heart disease and stroke.

I don’t think this topic is covered enough in the vegan health community. You find out “Oh, the body produces all the cholesterol it needs? Okay cool, I don’t have to worry about it.”

But my opinion is, because there are so many different ways to eat on a vegan diet, if your goal is to stay healthy long term, then you need to pay attention to nutrition. Everything we eat and everything we don’t eat has impact on our health.

So here are some simple tips that will help your body synthesize cholesterol in the right amount.

Tip #1: Don't Burden Your Liver With Junk Food & Alcohol

The liver is responsible for synthesizing cholesterol, but it has many other jobs in the body. It acts as a gatekeeper that receives molecules from our food, sends them off to different parts of the body or stores them, and it also metabolizes toxins.

PLEASE do not constantly eat food that contains refined carbs and oils, because your liver will not be happy with a huge workload of calories that doesn’t come with any useful nutrients at all.

Refined carbs and oils can also cause inflammation and damage to the walls of blood vessels. One of the jobs of cholesterol is to come in and patch up injuries. If your favorite vegan junk foods are causing chronic inflammation this cholesterol band-aid can build up and build up to the point of causing an obstruction, leading to heart attack or stroke.

Eat natural whole plant foods so your liver won’t be overworked and your blood vessels won’t become damaged. Same goes for alcohol, it’s a toxin, and it damages every cell and tissue it comes into contact with.

Tip #2 Consume Enough Dietary Fat

Because cholesterol is so important, the body can use a variety of different fats, carbs, and proteins to synthesize it. But dietary fat in particular seems to have the most impact when it comes to cholesterol levels.

Plant foods rich in mono and poly-unsaturated fats lower blood cholesterol, whereas foods higher in saturated fats tend to raise cholesterol levels.

There aren't very many plant based sources of concentrated saturated fats, but all nuts and seeds contain small amounts. Therefore by including these in your diet, you can benefit from small amounts of saturated fat that will make it easier for your liver to produce the right amount of cholesterol.

A concentrated source of saturated fat is coconut meat. You can also include this in your diet, however don't go overboard with refined coconut oil as this can raise cholesterol too much.

Tips #3 Ensure You’re Meeting Micronutrient Needs

Vitamins and minerals are needed at every step of every chemical reaction and being deficient in any micro will compromise your health.

Cholesterol isn’t easy to construct—there’s more than 30 chemical steps required to build one molecule of cholesterol.

So eat whole plant foods, and eat the most nutrient-rich of them on a daily basis. That’s what my main diet, the MicroVore Diet, is all about and the recipes you’ll find in that meal plan and here on my blog are extremely high in nutrients.

There are also nutrients that are difficult to get from plant-foods so I’ve linked a recommended supplement list as well.

Tip #4 Get Enough Sleep

Yep. Pretty standard advice! Rest your body so all organs and systems can do their job to keep you healthy and producing adequate levels of cholesterol.

Take Home Points

-Stay away from vegan junk food

-Limit alcohol

-Consume enough dietary fat

-Eat nutrient-rich plant foods

-Take the recommended supplements (3 Essential Supplements On A Vegan Diet)

-Get enough sleep

These tips are useful for any health goal! From clearing up acne to improving digestion, and of course, ensuring a good cholesterol balance in your body!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 1 Minute Vegan Protein Brownie | Low-Carb | Gluten-Free Savanna Stanhope http://themicrovorediet.ca/single-post/2018/09/24/1-Minute-Vegan-Protein-Brownie-Low-Carb-Gluten-Free http://themicrovorediet.ca/single-post/2018/09/24/1-Minute-Vegan-Protein-Brownie-Low-Carb-Gluten-Free Mon, 24 Sep 2018 18:12:05 +0000

This high protein vegan brownie can be made in the microwave in just 1 minute!

Subscribe to my YouTube channel here!

INGREDIENTS

1 scoop protein powder

1 tbsp coconut flour

1/2 tsp baking powder

1 tbsp cocoa powder

1 flax egg (1 tbsp ground flaxseed + 3 tbsp water)

1/4 cup dairy free milk of choice

INSTRUCTIONS

1. Prepare the flax "egg" by combing ground flaxseeds and water in a small dish. Stir well and set aside.

2.In a bowl, combine the protein powder, coconut flour, baking powder, and cocoa powder and mix well.

3. Add the flax egg and non-dairy milk to the dry ingredients and mix well.

4. Grease a coffee mug with olive or coconut oil (optional).

5. Pour brownie batter into the mug and microwave for 1 minute.

6. Remove from microwave and enjoy!

If you make this recipe, snap a photo and tag me on Instagram @savannastanhope!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 6 Tips For Glowing Skin On A Vegan Diet Savy Menke http://themicrovorediet.ca/single-post/2018/07/11/8-Tips-For-Glowing-Skin-On-A-Vegan-Diet http://themicrovorediet.ca/single-post/2018/07/11/8-Tips-For-Glowing-Skin-On-A-Vegan-Diet Wed, 11 Jul 2018 20:48:06 +0000

Struggling with acne, redness, or dark spots even after switching to a plant-based diet? This article outlines common causes, and simple tips to achieve glowing healthy skin!

#1 Avoid Refined Oil, Sugar, and Flour

Refined foods can cause inflammation in the body and disrupt hormones and normal sebum production.

Bacteria feed on sebum and irritate the skin, causing pimples. Inflammation can drain your antioxidant forces which normally would regenerate healthy skin cells.

While eliminating dairy solves many people’s acne issues, these foods are other likely culprits.

Reduce or avoid the following foods:

-Oils

-Vegan cheeses and mock meats high in oils

-Sugar

-Fruit juices

-Soda

-Refined flour products (bread, pastries, crackers, cookies, pasta, vegan desserts)

-Sweetened caffeinated beverages

#2 Eat Nutrient-Rich Foods

You are what you eat, and your skin is made up of the molecules found in your food.

Protein and fat are the bricks that form the foundation of your skin, while vitamins and minerals are the builders and maintenance team.

To ensure your skin has the nutrients it needs to regenerate and have a healthy glow, it’s important to eat foods that are high in nutrition such as:

-Sweet Potatoes

-Lentils

-Chia Seeds

-Hemp Seeds

-Sunflower Seeds

-Sesame Seeds/Tahini

-Mango

-Oranges

-Spinach

-Broccoli

To read about more healthy vegan foods check out our article Top 9 Best Foods For Vegan Health & Weight Loss.

For ideas on how to use these foods in meals; my eBook, The MicroVore Diet, contains over 55 nutrient-rich recipes that are wonderful for skin health!

For vitamins B12 and D which cannot be found in a plant-based diet, check out our articles Best Vegan B12 Supplements and Best Vegan Vitamin D Supplements.

#3 Stay Hydrated

Water plumps and softens the skin, while allowing chemicals that protect skin cells and ward off bacteria to pass through the many layers.

Dehydration will cause dry and dull skin that is more prone to acne, wrinkling, and dark spots.

To stay hydrated be sure to include water-rich raw fruits and vegetables, and drink plenty of plain or infused water between meals.

A good way to start a habit of drinking more water is to drink one typical-sized water bottle (500-700ml) between the time you wake up in the morning and lunch, one between lunch and dinner, and another between dinner and bedtime.

#4 Cut Down On Coffee

Caffeine increases cortisol, a stress hormone, and this can trigger imbalances in other hormones affecting sebum production and inflammation.

Caffeine is also dehydrating, removing the precious water your skin needs to stay fresh and clear.

Consider switching to decaf or tea to see if this helps with acne, dark spots, and redness. If you’re not ready to completely give coffee up, then consider using a non-caloric sweetener (stevia, monk fruit, ethritol) and unsweetened plant-milk to at least remove sugar from the equation.

#5 Exfoliate and Moisturize

Most of these tips have been food related, but there are two important topical practices that you can do once or twice a day for glowing healthy skin.

Find a good and preferably natural exfoliator to remove dead skin cells that can plug pores and cause bacterial overgrowth. Some vegan-friendly and more natural products include:

Peter Lamas Naturals Exfoliating Pumpkin Facial Scrub

MyChelle Dermaceuticals Fruit Enzyme Scrub

Sibu Sea Buckthorn Exfoliating Scrub

After exfoliating, you can add beneficial oils to your skin to lock in moisture and give your skin a beautiful glow. Some of my favorites include are:

These are all non-comedogenic (they will not clog your pores) and feel so good to rub into your skin!

#6 Wash Your Pillowcase

This is a big one. Pillows are up against your face for 8-10 hours every night. Over time the fabric collects oils and bacteria from your skin, and a fair amount of dirt from your hair (even if you shower everyday!).

Although you may be eating healthy and properly cleaning your skin, you could be reintroducing bacteria and pore clogging substances when you’re sleeping.

You should change and wash your pillow cases every week at least, and preferably every few days to ensure they are clean and not causing you acne.

Be Patient...

Skin cells are completely regenerated within 27 days. A combination of healthy eating and hygienic practices will help you achieve glowing beautiful skin and improve your health in many other ways. Stick to these tips and you will notice big changes looking back at you in the mirror!

Feel welcome to share this article on Pinterest & Facebook

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 6 Tips To Stop Binge Eating On A Vegan Diet Savy Menke http://themicrovorediet.ca/single-post/2018/07/10/6-Tips-To-Stop-Binge-Eating-On-A-Vegan-Diet http://themicrovorediet.ca/single-post/2018/07/10/6-Tips-To-Stop-Binge-Eating-On-A-Vegan-Diet Tue, 10 Jul 2018 21:28:32 +0000

Many people, vegans included, struggle with eating large amounts of food to the point of feeling ill and suffering poor digestion and weight gain. This article provides some simple tips to stop binge eating for good and form a healthy relationship with food.

Reduce Refined Foods

Refined foods such as sugar, flour products, and oil can spike blood sugar and disrupt hormones that would usually tell your body it’s full.

This makes it more likely that you will overeat on these foods and experience weight gain, acne, and poor digestion.

Foods that don’t trigger the “I’m full, stop eating” response and that you should try to limit include:

-Oils

-Sugar

-Fruit juices

-Soda

-Refined flour products (bread, pastries, crackers, cookies, pasta, vegan desserts)

-Sweetened caffeinated beverages

Choose Nutrient-Rich Foods

Hunger is a sensation that compels you to seek out food for nutrition and energy to keep your body alive and well.

The cause of your binge eating may be a nutritional deficiency which can be resolved by choosing foods rich in nutrition.

Try to choose plenty of foods from these food groups:

-Green leafy vegetables (kale, spinach, romaine, iceburg)

-Legumes (beans, lentils)

-Roots (eg. potatoes, sweet potatoes, carrots, beets)

-Grains (eg. quinoa, brown rice, amaranth, millet)

-Seeds (eg. chia, flax, sunflower, sesame, hemp)

-Fruits (eg. mangoes, bananas, apples, grapes)

-Colourful vegetables (eg. peppers, celery, tomatoes)

Super Nutritious Foods Within These Groups:

-Sweet Potatoes

-Lentils

-Chia Seeds

-Hemp Seeds

-Sunflower Seeds

-Sesame Seeds/Tahini

-Mango

-Spinach

-Broccoli

For ideas on how to use these foods in recipes, check out my eBook, The MicroVore Diet, with over 50 nutrient-rich recipes and a 14 day meal plan for vegan health and weight loss!

Increase Your Protein Intake

Protein is a strong promoter of a hormone called leptin which is responsible for satiety, the feeling that says “I’m full, stop eating” that can help prevent binge eating.

While vegans may be tired of answering the question “where do you get your protein?” from friends and family, it actually may be a good idea to start including higher protein vegan foods if you struggle with frequent hunger and cravings.

Some high protein vegan foods include:

-Beans

-Hemp seeds

-Chia seeds

-Nutritional yeast

-Quinoa

-Tofu

-Tempeh

-Soy milk

-Vegan protein powders (see our article Best Vegan Protein Powders for recommendations)

Stay Hydrated

Thirst can often be mistaken for hunger, so if you are experiencing a feeling of dissatisfaction after eating, your body may be asking for water.

If you mistake this signal and continue eating more food in an already dehydrated state, this will only drain you of more water your body needs to maintain proper functioning and produce energy.

To stay hydrated be sure to include water-rich raw fruits and vegetables, and drink plenty of plain or infused water between meals. A good way to start a habit of drinking more water is to drink one typical-sized water bottle (500-700ml) between the time you wake up in the morning and lunch, one between lunch and dinner, and another between dinner and bedtime.

Take Your Vegan Supplements

Vitamins B12 and D are nutrients that are not found in plant-based foods and therefore need to be supplemented.

As mentioned before, nutrient deficiencies can cause binge eating because the body is trying to get what it needs and does this by giving strong hunger signals.

You can read through our articles Best Vegan Vitamin B12 Supplements and Best Vegan Vitamin D Supplements for affordable options, and we also recommend Best Vegan Omega 3 Supplements because plant based Omega 3 fats may not be efficiently converted to the active EPA and DHA forms.

Relax and Focus On Something Else

If binge eating has been a long-term struggle for you, it may take time to break patterns of stress or entertainment-based eating even if you are feeling physically full.

Changing your mental and emotional circuitry around food will require effort, but it can definitely be done!

Bring new hobbies into your life, meet up with friends more often, help out family members, relax and take in each moment, be creative. Let your food nourish and fuel the things that bring happiness and growth to your life!

When you nourish and hydrate your body on a daily basis, you will feel ready to reach out and find satisfaction and pleasure in life that food alone cannot bring.

Feel welcome to share this article on Facebook & Pinterest

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Vegan Weight Loss Chocolate Milkshake Savy Menke http://themicrovorediet.ca/single-post/2018/07/09/Vegan-Weight-Loss-Chocolate-Milkshake http://themicrovorediet.ca/single-post/2018/07/09/Vegan-Weight-Loss-Chocolate-Milkshake Mon, 09 Jul 2018 14:11:15 +0000

Most people love a cold refreshing milkshake, but can many say that it's a part of their weight loss plan? This high protein vegan milkshake is hydrating, nutrient-rich, and satiating, all of which can aid in weight loss, and improve digestion and skin health!

Ingredients

1 cup of frozen mango, or 1 frozen banana

1 scoop of vegan protein powder (my favorite brand is Orgain Plant-Based Vanilla)

1 tablespoon chia seeds

1 tablespoon of cocoa powder

1 cup of unsweetened plant-milk (I love soy milk because it has 7-8 grams of protein)

1 cup of water

Instructions

1. Combine all ingredients in a blender or food processor and blend until smooth.

1. Pour into a glass or water bottle and enjoy!

MANGO In A Chocolate Smoothie??

You may think it's strange to use mango in a chocolate flavored recipe but trust me, it becomes indistinguishable! I prefer using mango over bananas because they contain higher amounts of folate and vitamins A, C, and E. They also digest better for me than bananas do.

Possible Modifications

Feel free to play around with these quantities. You could omit the water and have the milkshake become a very thick cold pudding! You could add 2 cups of soy milk rather than one, and 2 scoops of vegan protein powder for more protein and satiation for even longer.

When To Drink

I like having this milkshake for breakfast and it keeps me full until mid-afternoon. You can have this milkshake as a meal replacement, snack, or dessert! It's truly delicious and I hope you enjoy it!

Feel welcome to share this recipe on Facebook & Pinterest!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Why Do Vegans Feel Better Eating Animal Foods? http://themicrovorediet.ca/single-post/2019/02/08/Why-Do-Vegans-Feel-Better-Eating-Animal-Foods http://themicrovorediet.ca/single-post/2019/02/08/Why-Do-Vegans-Feel-Better-Eating-Animal-Foods Fri, 15 Jun 2018 17:00:00 +0000

Today I'm responding to viewer's question about why some people, who have been eating a plant-based diet, feel better when they start to include animal products back into their diet.

I’m going to go through some of my ideas of why this is and some general advice on what you can do if you find yourself not feeling so good, and you’re wondering if there is a way to solve these issues on a vegan diet, or if you should maybe experiment with adding some animal products back in.

Here is a YouTube video I made on this topic if you would prefer to watch instead of read. The video is split into two parts:

Part 1

Part 2

There seem to be 2 main issues that I’ve noticed people speak about in their stories. One being symptoms to do with nutrient deficiencies and two being digestive issues. These are the common ones that many people seem to experience.

NUTRIENT DEFICIENCIES

Starting with nutrient deficiencies, this can happen on basically any diet because most people don’t know a lot about nutrients, and how much they need, and what foods they can get it from. Not only that but are these nutrients absorbable? Do you have genetic limitations in the way your body converts plant-based nutrients into active forms?

I just put out a video on Vitamin A recently and something pretty interesting I learned is that 45% of people lack the ability to convert Provitamin A from plants into the retinoids our body can use.

And if this is the case for you, if you have these genetic limitation, you can become deficient in Vitamin A even if you’re consuming a lot of provitamin A from plants. And this goes for a lot of different nutrients.

There are some key differences in plant based and animal based iron, folic acid, vitamin K, omega 3 fatty acids, and many more. So although it may seem like you’re meeting needs, maybe you’re not getting enough of the absorbable and bioactive forms.

This can present itself as skin issues, getting sick with colds and flus all the time, having brain fog and trouble thinking, feeling extremely cold and tired, being constipated, your hair could be falling out, you could be dealing with a lot anxiety or depression. It’s not like these issues are caused by a vegan diet, they’re caused by nutrient deficiencies.

So when these people are struggling with health issues, and they decide to try some animal products and they start to feel better, sometimes immediately, like within minutes of eating of eggs or steak or fish for example, this is telling me that they probably have not been getting enough nutrition in the right form for their body and when they do finally get those nutrients a lot of their issues start to clear up.

I definitely think it’s possible for many people correct nutrient deficiencies on a vegan diet with proper nutrition and supplements, but I do think now that it’s not gonna work for everyone, because of these genetic differences.

If you’ve been eating nutrient rich plant foods and taking the right supplements and those things aren’t working after months and months, you maybe want to consider bringing in some animal based foods. Despite your best intentions, you could be working against body and what’s it trying to do to keep you healthy.

Sometimes our body has it’s own plan of what it wants and your responsibility first and foremost is taking note of how you feel and responding. Don’t keep doing something that’s not working for you.

DIGESTIVE ISSUES

Moving onto digestive issues, sometimes people don’t thrive on plant foods because their digestive systems are sensitive to different chemicals in the plants.

These can be natural chemicals like phytic acid, lectins, gluten, salicylates, oxalates, and even certain fibers, as well as unnatural chemicals like pesticides that are sprayed on plants to keep bugs away.

These things can irritate the gut lining and cause leaky gut, heart burn and ulcers, they can agitate the nervous system and cause spasms and diarrhea and constipation.

You have to remember, plants don’t want to be eaten, and because they’re immobile --- they can’t run from predators and they can’t physically fight back -- their way of defending themselves is chemical.

Many of us are able to neutralize these chemicals and antinutrients, but some of us are not. Like I said before, it comes down to genetic differences and also what our bodies have been through in the past.

Antibiotics can weaken our digestion, diseases like Celiac, Crohns, Lyme disease and hypothyroidism can all affect digestion.

Regardless of why your digestion may be damaged, limiting the amount of plant foods can help some people narrow down food sensitivities and provide relief from their symptoms.

While you’re taking a break from the foods that could be causing issues, it’s important to get enough fat and protein to rebuild the gut lining and heal the damage down there.

This is where a lot of people find benefits from animal foods because they’re rich in fat, protein, collagen, glycine, and nutrients but don’t have these plant chemicals and fiber that can damage the gut.

You could also try a combination of plant foods like fermented soy, coconut, well-cooked vegetables, some blander kinds of fruits and starches to get adequate protein, fat, and nutrients to rebuild the gut. But I would stay away from grains, beans, nuts, seeds, commercial dairy and any produce that has been sprayed with pesticides as these can often cause gut issues.

So those are my thoughts on why some people feel better when they include some animal foods back into their diet. It’s a pretty interesting topic and one that I’ve been quietly following for a few months watching people share their experiences on YouTube.

It’s definitely changed my mind in terms thinking…maybe a plant-based diet won’t work for everyone and it’s gotten me digging a little deeper into the nutritional science to learn what actually may be happening to these people.

I think if there’s more information about this that we can share, it’ll makes our reactions and opinions more compassionate and understanding of the different ways that we all can achieve better health.

I hope you’ve enjoyed this post and video!

If you’re interested in nutrient-rich eating you can explore my website, blog, meal plans, and free starter guide!

Thank you for stopping by, I hope you have a great day!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

]]> Best Vegan Probiotic Supplements Savy Menke http://themicrovorediet.ca/single-post/2018/06/19/Best-Vegan-Probiotic-Supplements http://themicrovorediet.ca/single-post/2018/06/19/Best-Vegan-Probiotic-Supplements Fri, 15 Jun 2018 15:06:00 +0000

The word probiotic means “for life.” Probiotics are supplements containing beneficial bacteria that can help improve your health in many ways. Supplementation has been shown to...

-boost immunity to help fight off colds and flus

-improve digestion by breaking down fiber and reducing gas and bloating

-regulate blood sugar which can reduce food cravings and aid in weight loss

-maintain healthy skin by lowering inflammation in the body and balancing hormones

What Vegans Should Avoid When Looking for a Probiotic Supplement

Vegans wanting to introduce probiotics into their diet in an ethical way should be aware of how the common strains are manufactured.

One of the most common probiotics is lactobacillus. While there is no dairy in the bacteria itself, the culture is usually grown on dairy products as it requires milk-derived nutrients.

Therefore most brands of lactobacillus are not vegan unless they are special kind that do not rely on dairy foods for culturing. You’ll want to ensure that your product is specifically labeled “vegan”, not just “non-dairy”.

To make your choice easier to make, we’ve compiled this list of certified vegan probiotic supplements!

OUR TOP PICK:

Origin Essentials Probiotic

Origin Essentials Probiotic is a powerful supplement containing 200% more CFUs per serving than other probiotic supplements, helping to promote good digestive health, relief from gas, bloating, constipation, and diarrhea.

Additionally, it may help with chronic fatigue syndrome, gut illnesses caused by stress, irritable bowel syndrome, and inflammatory bowel disease. This probiotic supplement is 100% dairy free, vegan, and gluten-free.

See lowest price on Amazon

NOW Foods Probiotics

NOW Foods Probiotics have a high potency and balanced spectrum of 10 strains of beneficial bacteria to help support healthy digestive systems.

Each capsule delivers 25 billion stomach acid-resistant organisms. The capsules are dairy, wheat, soy, and gluten-free and they don’t need to be refrigerated, so you can leave them out wherever you are most likely to remember to take them!

See lowest price on Amazon

BioGanix BioPro-50 Probiotic

BioPro-50 Probiotics include 50 billion live beneficial bacteria cultures and 11 probiotic strains into each easy-to-swallow gluten-free vegan capsule. The bottle can be left out at room temperature and you will still always ingesting the live cultures when you take the supplement. Users note that this probiotic helps a lot with bloating, regularity, and gas issues.

See lowest price on Amazon

Royal Organica Essential Probiotic

Royal Organica Probiotic Capsules contain vegan-friendly prebiotics to help the bacteria grow, and 12 clinically proven bacteria strains to heal both the stomach and large intestine.

These capsules also include one full gram of the essential amino acid L-Glutamine, which can help to repair and maintain healthy intestinal tissue. The vegetarian capsules also have a thicker coating than traditional capsules, meaning a higher percentage of live probiotics will survive your stomach acid and reach your intestines. Reviewers note that they have less gas and don’t get sick as often when taking these probiotics.

See lowest price on Amazon

Deva Nutrition Vegan Probiotic Capsules

Deva has a excellent quality product line for vegans, and their probiotics are no exception.

Deva Vegan Probiotic uses a strain called Bacillus coagulans, which is not grown on dairy. Bacillus coagulans are also shelf stable and has a high survival rate in stomach acid, meaning more live probiotics make it to your intestines.

The Deva probiotics contain prebiotics, a food source for probiotics which will help them grow when they reach your intestines. This supplement is free of yeast, soy, wheat, gluten, starch, sugar, salt, dairy, egg, fish, and artificial colors, making them safe for nearly anyone to use.

See lowest price on Amazon

Feel welcome to share this article on Facebook and Pinterest!

Want help improving your health and losing weight on a plant-based diet? Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Best B12 Supplements for Vegans Savy Menke http://themicrovorediet.ca/single-post/2017/05/04/Best-B12-Supplements-for-Vegans http://themicrovorediet.ca/single-post/2017/05/04/Best-B12-Supplements-for-Vegans Wed, 13 Jun 2018 15:36:00 +0000

Luckily, vegans and vegetarians can still thrive while consuming an animal-free, plant-based diet - it just takes a little know-how and a good supplement to keep your levels where they should be! Here's our list of the Best Vegan-Friendly B12 Supplements!

Here is a YouTube video I made for this topic as well!

How Much B12 Do You Need?

Healthy adults only need a few micrograms of B12 per day - usually somewhere between 2-4 mcg. However, because your body absorbs only a small amount of B12 at a time - a pill with roughly 100 mcg is advised to ensure you’re getting enough to keep your body functioning well.

What Kind of Supplement Should You Take?

Vegan forms of B12 can exist as both methylcobalamin and cyanocobalamin. B12 supplementation for vegans isn’t a new thing, so you shouldn’t have any trouble finding a brand that directly states their product is vegan.

Now as far as administration goes, research has shown that sublingual supplements are the most efficiently absorbed form of B12. Usually, in lozenges or liquid drops, sublingual supplements are meant to be applied to the area under the tongue, where the substance is then absorbed through the membrane that lines your mouth.

Vitamin B12 Liquid Drops

See lowest price on Amazon

Jarrows Formulas B12 Lozenges

See lowest price on Amazon

Nano Rush B12 Spray

See lowest price on Amazon

Tablets and pills are also an option, but they are less effective than sublingual forms. On its own, vitamin B12 cannot survive our stomach acid. To be absorbed into the bloodstream, it needs the help of intrinsic factor, a protein produced by the stomach and salivary glands that allow the nutrient to pass safely through the stomach and into the small intestine. Once it makes it there, B12 binds to another protein to transition into the blood, where it perform it’s important jobs. So you see, it is possible for B12 tablets to survive our stomach but this relies on intrinsic factor and proteins to transport B12.

Nature Made B12 Tablets

See lowest price on Amazon

B12 injections or intravenous B12 are also options but usually have to be done by a health professional and are reserved for people who are already deficient or have limitations in their ability to absorb B12 through the other methods.

Feel welcome to share this article on Facebook & Pinterest!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Best Vegan Protein Powders Savy Menke http://themicrovorediet.ca/single-post/Best-Vegan-Protein-Powders http://themicrovorediet.ca/single-post/Best-Vegan-Protein-Powders Tue, 12 Jun 2018 18:21:00 +0000

Protein powder can provide a healthy boost of protein and other nutrients in your diet!

Whey protein is the most common protein powder you’ll find in stores and online. Unfortunately for vegans and for the cows, whey protein is derived from milk, which makes it incompatible with a plant-based diet.

In comparison, plant-based proteins like rice, pea, hemp, and soy are easily digested by the body. Because they are dairy-free, they are also less likely to cause gas, bloating, and flatulence that can come from milk-based proteins.

We’ve organized this guide to vegan protein powders to help you choose the best one for your needs.

Our Suggested Brands

Vega Sport - Performance Protein

Vega Sport is protein powder for the vegan athlete. Developed by Ironman triathlete and ultramarathoner Brendan Brazier, Vega Sport provides a protein boost as well as ingredients like turmeric, tart cherry, and probiotics to promote quick recovery from tough workouts.

Each two-scoop serving contains 30 grams of plant-based protein, 2 grams of fiber, 2 grams of net effective carbs, and 150 calories.

Vega Sport is formulated from a blend of pea, pumpkin, alfalfa, and sunflower seed proteins, and contains BCAAs and glutamine for athletic performance. Vega Sport is also gluten-free, vegan, non-GMO, and does not contain additives, preservatives, or sweeteners.

The protein powder is available in four flavors: vanilla, berry, chocolate, and mocha.

See lowest price on Amazon

Garden of Life Raw Organic Protein

Protein powder still has a place in a raw vegan diet, thanks to Garden of Life’s Raw Organic Protein. The official protein powder of USA Track and Field, this supplement uses a blend of thirteen different organic protein sources, including ingredients like pea, brown rice, amaranth, buckwheat, millet, quinoa, chia seed, lentil, and adzuki bean proteins, as well as a full profile of essential amino acids, probiotics, and digestive enzymes!

This protein comes in four flavors: chocolate cacao, vanilla, and vanilla spiced chai, as well as an original flavor, which is a stevia-free unsweetened, unflavored powder.

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Sunwarrior - Warrior Blend Plant-Based Protein

Sunwarrior’s Warrior Blend is a real-food protein powder that uses a blend of pea, cranberry, and hemp seed proteins to provide 18 grams of protein in each serving. The formula contains medium-chain triglycerides from coconut, and many Amazon reviewers note they feel fuller longer with this protein powder as opposed to others. The formula is USDA Organic, gluten free, soy free, non-GMO, and contains no added sugar. Each one-scoop serving provides 18 grams of protein, 1 gram of fiber, 3 grams of net carbohydrates, and 100 calories.

Warrior Blend is available in chocolate, vanilla, berry, mocha, and unsweetened, unflavored natural.

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Orgain - Organic Plant Based Protein Powder

Orgain is a naturally sweetened plant protein that is a perfect addition to smoothies, oatmeal, and baked goods.The protein content comes from a blend of brown rice protein, chia seed, hemp protein, and pea protein for a balanced nutritional profile, and the formula is gluten free, kosher, vegan, non-GMO, soy free, and USDA organic.

Each two-scoop serving of Orgain contains 21 grams of protein, 5 grams of fiber, 3 grams of effective carbohydrates, balanced chain amino acids, and 150 calories.

Touted as one of the best-tasting protein powders on the market, both the vanilla bean and chocolate fudge flavors satisfy that need for a treat while still delivering clean nutrients.

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Jarrow Formulas - Iso-Rich Soy

Jarrow’s Iso-Rich Soy Protein is made from water-extracted, non-GMO soy protein isolate. Each serving contains 56 mg of naturally occurring soy isoflavones, and supports cell development and immunity, bone and cardiovascular health, and maintains women's estrogen balance within the body.

In addition to these helpful and healthful isoflavones, each 2-tablespoon serving contains 25 grams of protein, 0 grams of fiber and carbohydrates, less than one gram of fat, and 110 calories, making it a superb protein supplement as well as an excellent addition to low-calorie, low-fat, and low-carb diets.

The powder is available in 14- or 32-ounce tubs and comes in a lightly flavored, unsweetened vanilla. The Jarrow Iso-Rich formula is also one of the most budget-friendly protein powders available on Amazon.

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Aria - Women’s Wellness Protein

For women looking for a flavored and sweetened protein powder option, Aria’s chocolate and vanilla protein powders fit the bill.

Along with a blend of pea and rice proteins, this powder supplies biotin and vitamin C for healthy skin, hair, and nails, calcium, phosphorous, and vitamin D for strong bones, prebiotic fiber for digestive health, and folate for cell and tissue growth.The nutrition label is also perfect for women who are looking for a protein supplement and watching calories - two level scoops provides 15 grams of protein in just 95 calories, making it one of the lower calorie options in our list.

The protein powder is free of soy, artificial ingredients, GMOs, gluten, sugar, and additional fat. It is also certified kosher, vegan, and made in the USA.

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Garden of Life Raw Protein and Greens

This Garden of Life Raw Protein supplement combines the power of protein with green veggies to create the perfect raw vegan supplement. The blend contains a variety of plant proteins like sprouted brown rice and pea, and six nutrient-rich organic veggies, as well as 1.5 billion live probiotics and 13 non-GMO enzymes for digestive and immune health, as well as overall wellness.

Each scoop delivers 20 grams of plant-based protein, 3 grams of fiber, 7 grams of effective net carbs, and 130 calories.

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Sun Pyramid - Raw Vegan Super Food

This raw vegan super food is made with high quality ingredients, and is certified by manufacturing and safety institutions, and advertises itself as being “as good as whey”, while being in line with a compassionate raw vegan lifestyle.

Made with brown rice protein, each scoop of this powder contains 15 grams of protein, 2 grams of fiber, 1 gram of net effective carbohydrates, 74 calories, and a healthy dose of vitamin B12 and superfoods like spirulina.

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Viva Labs - Organic Hemp Protein

Made from a modern-day superfood, Viva Labs’ Organic Hemp Protein is cold-milled and highly concentrated to ensure maximum absorption, and can boost athletic performance thanks to the complete amino acids in the formula.

Each four-tablespoon serving of this protein powder contains 15 grams of protein, a whopping 7 grams of dietary fiber, 1 gram of effective net carbohydrates, 4 grams of healthy fats, and 110 calories, in addition to essential nutrients like omega fatty acids, iron, and magnesium.

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Anthony's Goods - Pea Protein Powder

This Anthony’s Goods protein powder comes from non-GMO German yellow peas and contains 84% protein content.

The powder is unflavored and unsweetened, which makes it suitable for both sweet and savory applications, as well as making your own protein blends at home.

Because it contains only pea protein, without flavorings and sweeteners, and in basic packaging, the bulk of your cash goes toward the protein itself, and not toward all the other fancy stuff that can come with more processed powders.

Each 25 gram serving of this pea protein contains 21 grams of protein, 0 grams of fiber and carbohydrates, all for about 110 calories.

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Closing Thoughts

Whether you’re looking for a protein that will help you stick to your diet, compete stronger, recover faster, or you’re just looking for a quick and tasty breakfast for your busy mornings, there’s a perfect plant protein powder out there for you!

Feel welcome to share this article on Pinterest and Facebook!

Want help improving your health and lose weight on a plant-based diet?Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Thanks for living vegan and have a healthy day!

]]> Best Vegan Omega 3 Supplements Savy Menke http://themicrovorediet.ca/single-post/2017/04/28/Best-Vegan-Omega-3-Supplements http://themicrovorediet.ca/single-post/2017/04/28/Best-Vegan-Omega-3-Supplements Mon, 11 Jun 2018 15:59:00 +0000

Omega-3 fats are a crucial part of any diet, vegan or otherwise! They are used to make hormone-like molecules called eicosanoids. Eicosanoids help regulate blood clotting, blood pressure, immune function, and many other body processes!

There are three types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

ALA can be found in a variety of plant foods, such as walnuts, chia, and flax seeds. However, EPA and DHA come mostly from non-vegan sources like eggs and fatty fish.

The human body can convert some ALA into EPA and DHA, however this process is not efficient. Human conversion of ALA into EPA ranges from 8% to 20%. Conversion of ALA to DHA ranges from 1% to 9%. For this reason, you may want to supplement omega-3 to ensure you’re getting enough of this essential nutrient.

We have created a simple guide for buying the perfect vegan supplement for your needs!

List of Vegan-Friendly Omega-3 Supplements

Whether you want to take your omega-3 in a capsule or liquid form, there are plenty of options that will help you reach your daily requirement for EPA and DHA!

The products below are available online, pack a punch of omega-3, and are made entirely from plant-based ingredients, so you can feel good about your purchase!

TOP PICKOvega-3 Vegetarian Softgels

Unlike some vegan supplements which only contain DHA, Ovega’s Vegetarian Softgels contain both DHA and EPA!

Each soft gel provides 320 mg of DHA and at least 130 mg of EPA, all of which are free of ocean-borne pollutants potentially found in fish, and are sustainable and will not deplete the ocean’s supply of fish.

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Amala Vegan - Omega 3 DHA + EPA

Amala Vegan’s supplements contain both DHA and EPA, so vegan buyers can be sure they are getting an adequate amount of both types of omega-3. Like the Ovega brand, Amala is in a capsule form allowing for optimal absorption without unpleasant aftertaste burps.

The size and shape of these capsules are quite small to help those who have trouble swallowing capsules able to meet nutrient requirements with ease.

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DEVA - Vegan Omega 3 DHA

Deva is a household name when it comes to vegan supplements, reliable as a 100% animal-friendly brand for a variety of vitamins and supplements.

These vegan DHA supplements are derived from algae and packaged in non-animal soft gels made from carrageenan and starch. The pills are also free of GMOs, yeast, wheat, gluten, hexanes, dairy, eggs, salt, sugar, and preservatives.

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ALA Rich Food Sources

While it is a good idea to find a supplement with sufficient amounts of EPA and DHA, this does not mean there isn’t value in consuming foods rich in ALA. All forms of Omega 3 have benefits for your health! Here are some foods rich in ALA and our favorite online brands!

Closing Words

The products recommended in this article are just some of the many vegan fish oil substitutes out there! With a little knowledge of what to look for, and what to avoid, you can make sure you’re getting the right amount of omega-3 fats, free of environmental contaminants, in an ethical and sustainable way!

Feel welcome to share this article on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Best Vegan Vitamin D Supplements Savy Menke http://themicrovorediet.ca/single-post/2017/05/11/Best-Vegan-Vitamin-D-Supplements http://themicrovorediet.ca/single-post/2017/05/11/Best-Vegan-Vitamin-D-Supplements Mon, 11 Jun 2018 14:23:00 +0000

Depending on your location in the world and the season, it may be necessary to supplement with Vitamin D to ensure your levels are where they need to be. In locations above 42 degrees north latitude, vitamin D production does not occur from late October through early March, so you may want to consider taking a daily supplement providing at least 600 IU.

Animal ingredients can hide under seemingly innocent names like gelatin, magnesium stearate, lanolin, carmine and others. We’ve created this list of the best vegan vitamin D supplements so you can feel reassured you are meeting your nutritional needs in an ethical vegan way!

TOP PICKNordic Naturals Vitamin D3 Gummies

Even adults love gummy vitamins! The Nordic Naturals Vitamin D3 Gummies contains 250% of the recommended daily intake of the vitamin, so it’s a good option for daily use.

The supplement is made from organic ingredients and is free from gluten, artificial flavors and colors, and preservatives. Because of their berry flavor and the fact that they’re chewable, this is a perfect option for vegan children. There are 120 one-gummy servings per bottle.

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DailyD Vegan Vitamin D3 Formula with Vitashine

Available in a year’s supply bottle with 365 capsules, DailyD capsules contain Vitashine, a plant-derived Vitamin D3 from lichen extract.

In addition to being effective and coming in a convenient year’s supply bottle, the company also donates one bottle of vitamins for every purchase. So in this case, a year’s supply of Vitamin D3 supplement for you also provides a child in need with a year’s supply of the vitamin.

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Country Life Vegan D3 Capsules

Certified vegan by the AVA, Country Life's powerful softgels contain 5,000 UI of Vitamin D3 per serving. The easy-to-take softgels are made from vegetable glycerin, and are tiny, which makes them good for those who have trouble swallowing large pills - they’re no larger than a baby aspirin.

This supplement uses Vitashine, a plant-based Vitamin D3 derived from lichen. Many reviewers note a discernable change in energy, mood, and mental clarity after taking these supplements.

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Doctor’s Best Vegan Vitamin D3

Registered with the UK Vegan Society, Doctor’s Best vegan Vitamin D3 supplements contain 2,500 UI of Vitamin D3 per veggie capsule.

The company uses modified cellulose to create a vegetarian-friendly capsule for vegan diets and easy consumption. Additionally, these supplements are the most affordable of the bunch, so it’s a good option for those on tight budgets who still want to get all the necessary nutrients from a vegan diet. It is free of carrageenan and made entirely from plant-based ingredients.

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MRM Vegan Vitamin D3

This supplement contains over 1,000% of the recommended daily amount of Vitamin D3 and is free of sugar, wheat, eggs, dairy, gluten, peanuts, and other food allergens. Each bottle comes with 60 capsules containing 5,000 UI of Vitamin D3 each. The capsules are GMO-free and non-GMO project registered.

Reviewers find this supplement to be easy to swallow, due to the small size of each tablet, and easy on the stomach, with no trace of queasiness or nausea despite the high amount of the vitamin. It’s also extremely effective - many people who suffered from low levels of the vitamin have had to cut back over time because their levels of D3 are now too high.

See lowest price on Amazon

Adding a vegan-friendly supplement to your diet is a smart way to make sure you’re getting enough of this vital nutrient to keep your body it’s healthiest!

No matter your budget, preferences, or consumption needs, we hope that the vegan-friendly Vitamin D supplements shared in this article will work perfectly with your lifestyle, without the need to include any meat, dairy, or egg products!

Feel welcome to share this article on Pinterest and Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Easy Healthy Vegan Burger Savy Menke http://themicrovorediet.ca/single-post/2017/02/25/Easy-Vegan-Burger-Lean-Healthy-Vegan http://themicrovorediet.ca/single-post/2017/02/25/Easy-Vegan-Burger-Lean-Healthy-Vegan Mon, 11 Jun 2018 01:20:00 +0000

This is a super healthy recipe that feels like you're eating junk food! This vegan patty is super tasty, simple, nutrient-rich and great for vegan health and weight loss!

Here is a video tutorial I made for this recipe! You can subscribe to my channel here if you like!

Ingredients

1 can of black beans, drained and rinsed (this is my favorite organic brand)

1/3 cup rolled oats

2 tablespoons ketchup

1 tablespoon mustard

1/2 teaspoon onion powder

1/2 teaspoon garlic power

Instructions 1. Preheat oven to 400 F.

2. Combine all ingredients in a large mixing bowl. You can use a potato masher or fork to mash the beans a little.

3. Stir well, form into patties, and lay them out on a parchment paper covered pan.

4. Bake for 7 minutes, remove from oven, flip over, and bake for another 7 minutes until edges are browned and crispy.

5. Dress up a bun or bread with your favorite toppings and condiments and enjoy!

Enjoy between some slices of our popular 2 Ingredient Quinoa Bread!

Feel welcome to share this recipe on Pinterest and Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Best Vegan Digestive Enzymes Savy Menke http://themicrovorediet.ca/single-post/2017/06/12/Best-Vegan-Digestive-Enzymes http://themicrovorediet.ca/single-post/2017/06/12/Best-Vegan-Digestive-Enzymes Sat, 09 Jun 2018 20:27:00 +0000

Digestive enzymes play a huge role in breaking down the food we eat into nutrients that can be absorbed in the body. If your body isn’t absorbing nutrients efficiently, you could eat a varied diet rich in fruits, vegetables, legumes, nuts, and whole grains, and still not be “healthy,” because your body isn’t properly absorbing what you’re eating. Supplementing with digestive enzymes can be helpful for people that struggle with digestive issues or have trouble digesting gas-causing foods.

Who Can Benefit From Digestive Enzymes?

1. New Vegans and Vegetarians

New vegans and vegetarians can benefit from digestive enzymes, especially if they are eating much more vegetables than they did before adopting a plant-based lifestyle. While the inclusion of more veggies has great benefits for your health, one of the more common complaints from new vegans and vegetarians is the uncomfortable gas and bloating that can come from the increase in fiber consumption.

2. Exocrine Pancreatic Insufficiency

People with exocrine pancreatic insufficiency have a pancreas that produces less than normal amounts of digestive enzymes, which leads to poor digestion of nutrients.

People with EPI and other pancreatic issues can benefit from digestive enzyme supplements to help break foods down into nutrients for better and more efficient absorption.

3. Leaky Gut Sufferers

Some people with leaky gut tout the benefits of digestive enzyme supplements in handling their condition. Leaky gut syndrome occurs when the intestinal “doors” of your intestines malfunction, and allow toxins, microbes, and undigested food particles to enter the bloodstream, which causes inflammation and many other health issues.

Digestive enzymes can help with the utilization and absorption of nutrients, repair gut lining, and contribute to reducing and stopping leaky gut.

List of Vegan Digestive Enzyme Brands

TOP PICKEnzymedica - Digest Gold with ATPro

What's Good

Enzymedica’s enzyme formula uses multiple strains of lipase, amylase, cellulase, and protease to ensure these vegan enzymes are activated at multiple pH levels and have a better chance of working within your digestive system.

The enzymes in this blend are three times more potent and work six times as quickly as the leading digestive enzyme supplement.

With thousands of reviews on Amazon, Enzymedica has received consistently excellent ratings. Reviewers note their stomach pain, gas, and discomfort after meals have been greatly reduced since taking these potent capsules, and some reviewers even saw improvements in conditions like eczema and weight gain.

One vegan reviewer noted that these are a miracle for helping digest cooked beans, which can cause stomach discomfort, especially if not soaked before cooking.

See lowest price on Amazon

Zenwise Labs - Digestive Enzymes with Prebiotics & Probiotics

Zenwise Labs digestive enzyme supplement combines plant-based enzymes with a variety of multi-strain probiotics to support a healthy gut.

The supplement assists in the digestion of fats, proteins, carbohydrates, plant fiber, and even gluten, which can cause bloating and digestive discomfort. The inclusion of ginger and apple pectin can alleviate gas, bloating, and other symptoms of a variety of digestive disorders like Irritable Bowel Syndrome, and the capsules decrease body fatigue since your digestive system spends less energy digesting and processing your food.

In the thousands of user reviews on Amazon, people have high praise for the pre- and probiotics included in these capsules. Users report feeling a difference in less than 24 hours, seeing huge differences in bloating and indigestion. Users with diverticulitis and Parkinson’s disease have described this supplement as “life-changing,” seeing differences not only in symptoms after eating, but also in the return of their appetites, which had disappeared due to slow, inefficient digestion.

See lowest price on Amazon

Source Naturals - Daily Essential Enzymes

One of the best remedies for indigestion, Source Naturals Daily Essential Enzymes contain 500 mg of a broad spectrum of digestive enzymes for vegans - free of yeast, dairy, egg, gluten, soy, wheat, sugar, salt, and preservatives. Vegans will want to make sure to purchase only the “240 Vegetarian Capsules” option on Amazon, as the other size options contain gelatin. The pills are easy to swallow, and should be taken with a meal.

Reviewers note their IBS flares happen less frequently, and they are able to stop taking medication for acid reflux. Some reviewers even noticed tremendous improvements in their skin, clearing up even painful cystic acne and smoothing out overall skin tone.

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Naturenetics - DigestWise Powerful Digestive Enzymes

Naturenetics DigestWise supplement includes 10 specially formulated plant-based vegan enzymes that help your body digest proteins, fats, carbohydrates, sugar, and fiber. The company offers a money back guarantee if you try the supplement and don’t feel a difference.

This vegan enzyme has helped users on a wide spectrum of severity, from those who suffer from a little gas and bloating to people with Parkinsons and autoimmune disease related digestive problems. Reviewers seem to notice a difference in symptoms within about three days of use, and they note that this has reduced bloating, gas, and discomfort after eating. These supplements are super effective, but also don’t include HCL, which can cause unpleasant side effects like heartburn.

See lowest price on Amazon

Rainbow Light - Advanced Enzyme System Plant-Source Vcaps

A well-known brand for plant-based supplements, Rainbow Light’s digestive enzymes are made from a rapid-release formula containing enzymes and botanicals to support the digestive system and help absorb energy without indigestion, gas, and bloating. The capsules include gentle herbs like peppermint and ginger to soothe upset stomachs.

Reviewers on Amazon with everything from IBS and Crohn’s to MS love that these supplements are a completely natural blend of herbs and enzymes, and contain easy-to-pronounce ingredients. Users write about being able to finally enjoy food again after years of dealing with uncomfortable and embarrassing bloating, gas, and poor digestion after starting to take these supplements regularly.

See lowest price on Amazon

Conclusion

While the ultimate goal should be for your body to eventually regulate and become strong and self-sufficient, there’s no denying that certain groups, vegans, and vegetarians included, can benefit from digestive enzyme supplements.

By choosing one of the supplements included in our list, you can rest assured that you are purchasing a product that is 100% animal-friendly and has helped countless people with digestive issues, gas, and bloating.

Feel welcome to share this article on Facebook and Pinterest!

Want help improving your health and losing weight on a plant-based diet?Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Vegan Mock Smoked "Salmon" Savy Menke http://themicrovorediet.ca/single-post/2017/09/01/Vegan-Smoked-Salmon-Lean-Healthy-Vegan http://themicrovorediet.ca/single-post/2017/09/01/Vegan-Smoked-Salmon-Lean-Healthy-Vegan Fri, 08 Jun 2018 20:11:00 +0000

This clever recipe is a tasty substitute for smoked salmon! Enjoy this carrot-based "salmon" on crackers, bread, or bagels with our yummy Vegan Cream Cheese Spread!

Here's a YouTube video tutorial I made for this recipe! You can subscribe to my channel here if you want!

Ingredients

2 carrots 1 tablespoons of

liquid smoke or 1 teaspoon of smoked paprika

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 tablespoon soy sauce or coconut aminos 1 sheet nori paper, ripped into small shreds

1 cup water

Instructions

1. Using the wide slot on a grater or a vegetable peeler, peel raw carrots until long strips.

2. Lightly steam carrots in a pot on the stovetop, or in a microwave safe dish with a small amount of water. You can totally skip cooking as well if you'd like a raw vegan version!

3. Whisk soy sauce, smoked paprika, garlic powder, onion powder, water and nori sheet pieces together and place in an airtight container with carrot strips.

4. Place in the fridge and leave to marinate for at least 3 hours but ideally overnight for the most flavor.

5. Serve on crackers, breads, or bagels with chives and dill!

Feel welcome to share this recipe on Pinterest & Faceook!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage.is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Best Vegan Green Powders Savy Menke http://themicrovorediet.ca/single-post/2017/06/07/Best-Vegan-Green-Powders http://themicrovorediet.ca/single-post/2017/06/07/Best-Vegan-Green-Powders Thu, 07 Jun 2018 15:48:00 +0000

Green powders are a great way to boost nutrition and get in a variety of fruits and vegetables in a single glass! While eating whole plant-foods is an ensured path to good health, vegans can still greatly benefit from green and superfood powders. These formulas can potentially prevent nutrient deficiencies, control food cravings, and aid in weight loss! Green superfood powders provide concentrated forms of disease-fighting fruits, vegetables, microalgae, probiotics and sea vegetables!

Taste vs. Nutritional Density

General speaking, the better a superfood product tastes, the lower the nutritional density. Why is this? It is because the most nutritionally dense superfoods -- such as chlorella, spirulina, broccoli sprouts-- often have very strong tastes that seem unusual to people used to drinking sugary beverages like sodas or processed fruit juices.

Over time, any person can become accustomed to even the most nutritionally dense superfoods. The sharp taste of broccoli may seem very strange at first, but after a few days of drinking broccoli juice or extracts, the tongue will become desensitized to the taste. What once seemed offensive can come to taste rather mild or even pleasant in a relatively short period of time!

This article will list the best-tasting to the most potent-tasting green formulas. All of these powders can simply be mixed with plain water or sweetened with stevia, agave nectar, or other natural sweeteners. You can also try adding them to fruit smoothies to disguise the taste.

Miracle Reds and Macro Greens

Miracle Reds is really delicious, especially when blended with a banana, apple or other sweet fruit. The company that makes Miracle Reds (Macro Life Naturals) also makes "Macro Greens," but most people think the "Reds" taste better because there are more fruits.

The nutrient density provides really strong nutritional benefits, including heart disease prevention, nervous system protection, cancer prevention and much more. Definitely a solid product loaded with highly nutritious ingredients!

See lowest prices on Amazon

Amazing Grass

The chocolate flavour of this superfood product is great for both kids and adults. If you're trying to get your child to drink superfoods, this is a great product to start with!

Amazing Grass is sweetened with cane sugar, which can spike insulin and cause inflammation in the body. Paired with the superfood ingredients in this formula, the sugar should not pose much of a health issue, both for those paying close attention to their sugar intake for weight loss or health goals, you may want to choose a sugar-free formula instead.

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Emerald Balance and X Balance

In terms of overall taste vs. overall nutritional density, the Emerald Balance and X Balance products earn our highest recommendation. These products taste remarkably great, even to folks who are new to superfoods. If you're brand new to superfoods, go for the chocolate-flavored X Balance product first. You'll love it! The Emerald Balance product, in contrast, has a bit of a minty flavor to it, which mixes really well with frozen bananas and almond milk.

What really impressive about the Emerald Balance and X Balance products is how they manage to taste so incredibly good even when they have such high nutritional density. The Emerald Balance products are sold in larger containers than many other products, so although the total expenditure may be higher, the price per ounce is a very good value.

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BOKU Superfood

With BOKU Superfood, we're getting into a higher class of nutritional potency. In all the products that follow, taste is not the primary selling feature. None of these products taste as good as Emerald Balance or Miracle Reds. BOKU Superfood is absolutely loaded with anti-cancer nutrients, anti-heart disease nutrients, anti-diabetes, anti-obesity, etc. It contains natural medicines that scientific literature has clearly shown to prevent Alzheimer's disease, colon cancer, depression, osteoporosis, and so much more. This is the product to choose if you're looking for hard-core nutrition for preventing serious disease. Definitely do not try BOKU Superfood as your entry-level product if you're new to superfoods. Start with something a little less potent.

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Vitamineral Green

The Vitamineral Green product from HealthForce Nutritionals is legendary in the raw foods community. Formulated by raw foods pioneer Dr. Jameth Sheridan. The taste is intense. It's strong, even for people who drink a lot of fresh vegetables juices.

This is one of the most nutritionally dense superfood products on the market today. If you're seriously looking to combat cancer, heart disease, diabetes, depression or other chronic conditions, and you want support from a genuine superfood product, we strongly recommend you check out Vitamineral Green. Be warned though, beginners may be turned off by the intense flavor of this product!

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Pure Synergy

Pure Synergy tastes pretty wicked to those who are new to superfoods. It's similar to Vitamineral Green and the taste can tolerated by hard-core health nuts. Pure Synergy is packed with disease-fighting nutrients. There are literally thousands of phytonutrients (natural, plant-based medicines) in this product. This is one the best medicines in the world for preventing disease and enhancing health.

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Closing Words

If you’re wanting to boost nutrition, prevent deficiencies, and control cravings, green powders are a great way to get in a variety of nutrients and phytochemicals! While eating whole plant-foods should also be prioritized, supplementing with a green and superfood powder can provide some extra insurance that you’re getting what you need to look and feel your best!

Feel welcome to help us share this article on Facebook and Pinterest!

Want help improving your health and losing weight on a plant-based diet?Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 2 Ingredient Quinoa Pizza Crust Savy Menke http://themicrovorediet.ca/single-post/2017/02/19/2-Ingredient-Quinoa-Pizza-Crust-Lean-Healthy-Vegan http://themicrovorediet.ca/single-post/2017/02/19/2-Ingredient-Quinoa-Pizza-Crust-Lean-Healthy-Vegan Wed, 06 Jun 2018 13:53:00 +0000

This pizza crust will blow your mind! It is super simple, vegan, nutrient-rich, and gluten-free!

Quinoa is a super-star of this recipe! It is rich in thiamine, riboflavin, pyridoxine, folate, copper, iron, magnesium, manganese, phosphorus, zinc, fiber, and protein!

Here is a YouTube video tutorial I made for this recipe! You can subscribe to my channel here if you'd like!

Ingredients

1 cup of uncooked quinoa (my favorite brand here!)

1 cup of water

Herbs, salt, and spices if desired

Instructions

1. Preheat oven to 425 F.

2. Blend the listed ingredients in a blender or food processor until a smooth pancake batter consistency is achieved

3. Line a circular pizza pan with parchment paper (NOT wax paper) and pour the batter onto the paper-lined pan

4. Spread out the batter with a spatula

5. Bake in the oven for 15 minutes

6. Remove from the oven, flip the crust over, and bake for another 10 minutes

7. Remove from the oven and throw on your sauce and favourite pizza toppings. We suggest: spinach, mushrooms, bell pepper, and onion!

8. Bake for another 10-15 minutes until topping are cooked

9. Slice and enjoy!

Feel welcome to share this recipe on Pinterest & Facebook!

Want help improving your health and losing weight on a plant-based diet?Explore our programs!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> An Introduction to Medicinal Mushrooms Charles Thomas Stanhope http://themicrovorediet.ca/single-post/2018/06/19/An-Introduction-to-Medicinal-Mushrooms http://themicrovorediet.ca/single-post/2018/06/19/An-Introduction-to-Medicinal-Mushrooms Sun, 03 Jun 2018 13:58:00 +0000

Medicinal Mushrooms are fungi which produce medically significant metabolites or can be induced to produce such metabolites using biotechnology.

The range of medically active compounds that have been identified include antibiotics, anti-cancer drugs, cholesterol inhibitors, psychotropic drugs, immuno-suppressants and fungicides, to name a few.

Although initial discoveries centered on simple molds of the type that cause spoilage of food, later work identified useful compounds across a wide range of fungi.

Mushrooms have been used for their medicinal properties all of the world throughout history, and over recent years, medicinal mushrooms have been gaining popularity in the United States and deserve to be part of every vegan herbalist’s routine.

For their excellence in quality and use of vegan, non-GMO and organic ingredients, the products recommended in this article are made by Host Defense, a company founded by Paul Stamets, a leading expert in the field of mycology.

Reishi

Reishi mushrooms have been found to boost the immun

e system; treat viral infections such as the flu (influenza), swine flu, and avian flu; lung conditions including asthma and bronchitis; heart disease and contributing conditions such as high blood pressure and high cholesterol; kidney disease; and liver disease.

We recommend Reishi Capsules, Mushroom Support for Heart Health by Host Defense.

Chaga

Chaga mushrooms contain anti-inflammatory, anti-viral, and antibacterial properties; they are huge immune boosters and modulators (but it will also lower an overactive immune system as well); they improve skin repair and DNA protection; they are high in superoxide dismutase (SOD), an important enzyme that functions as a powerful antioxidant. All together Chaga gives your body seven different antioxidants; it is a free radical scavenger in your body; and more!

We recommend Chaga Mushroom Capsules, Antioxidant and DNA Support for Protection Against Free Radical Damage by Host Defense

Turkey Tail

Turkey tail mushrooms target chronic illnesses. Studies have even shown that turkey tail can regenerate damaged bone marrow. Strongly antioxidant, turkey tail strengthens the immune system, increases energy, and delivers pain relief with no ill side effects. It also reduces phlegm, combats respiratory ailments, poor digestion, urinary infections, inflammation, liver ailments, and hepatitis B.

We recommend Turkey Tails Mushroom Capsules, Naturally Supports Immune Response, Healthy Digestion, and Hormone Balance by Host Defense.

Lions Mane

Lions mane mushrooms provide enhanced memory and brain function; beneficial effects on digestion; provide neuroprotective effects; repair myelin sheaths; act as a natural antidepressant; improve cognitive function; help treat peptic ulcers; enhance the immune system; and more.

We recommend Lion's Mane Capsules, Memory & Nerve Support by Host Defense.

The medicinal mushrooms field is immense and the research is just starting. We know of about 850 medicinal mushroom species, but just a small fraction have ever been tested. Even the total number of fungal species is unknown; it is estimated there are about 5 million. Most are still undiscovered.

Scientists estimate that by the current rate of research into the medicinal properties of mushrooms it might take us about 4,000 years until we arrive at a thorough understanding.

Many thanks to Charles Thomas Stanhope for this excellent guest post! For more information on medicinal mushrooms, visit Charles' website Medicinal Mushies for articles and products!

]]> Skin Fortifying Mood Boosting Hemp Milk Savy Menke http://themicrovorediet.ca/single-post/2018/05/30/Skin-Fortifying-Mood-Boosting-Hemp-Milk http://themicrovorediet.ca/single-post/2018/05/30/Skin-Fortifying-Mood-Boosting-Hemp-Milk Wed, 30 May 2018 22:09:33 +0000

Here is a recipe for hemp milk that I've been absolutely loving lately! When I drink a glass of this freshly made hemp milk I notice an immediate calming yet energizing effect, and drinking this milk regularly has made my skin very soft and smooth.

Hemp seeds are loaded with MAGNESIUM. Just 3 tablespoons of hemp seeds contain over 80% of our daily need for magnesium. That's crazy good!! Magnesium is a cofactor that helps over 300 enzymes do their thang in the body. Energy production. Fluid balance. Nerve transmission. DNA synthesis.

Guys!!! I drink coffee and it's SO draining of so many nutrients especially magnesium so when I drink this stuff the effects are noticeable within MINUTES. It's super calming. Great for mood and menstrual cramps I'm noticing.

Hemp seeds are also rich in OMEGA 3 FATS & VITAMIN A. Both will lower inflammation and nourish the skin. I have been noticing much less redness in my skin and it's so soft and smooth!

In addition to those nutrients and these effects that I've noticed the most, hemp seeds are also rich in calcium, copper, iron, manganese, phosphorous, zinc, and protein.

Savy's Favorite Hemp Milk 3 tablespoons hemp seeds (

I recommend these ones

) 1 tablespoon sweetener (

I loveagave nectar because it is low glycemic)

A pinch of salt 1 cup and a half water

Optional: a couple of ice cubes to make extra cold

Some flavor ingredients you could also add: cinnamon, vanilla, cocoa powder, carob, turmeric

Instructions 1. Add ingredients to a blender or food processor and blend until very smooth.

2. You can choose to strain with a strainer or a nut milk bag (but its not that gritty without straining so that's up you!)

3. Pour into a glass and enjoy or store in a container to add to smoothies or cereals.

This milk will last 3-4 days in the fridge. I hope you enjoy it as much as I do!!

Want help losing weight and improving your health on a plant-based diet? Explore our meal plans!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

]]> Vitamin A + Top Food Sources Savanna Stanhope http://themicrovorediet.ca/single-post/2019/02/04/Vitamin-A-Top-Food-Sources http://themicrovorediet.ca/single-post/2019/02/04/Vitamin-A-Top-Food-Sources Thu, 24 May 2018 18:43:00 +0000

Today's post is about Vitamin A, it's importance for our health, and some food sources that contain rich amount of it!

Here is a YouTube video I made on this topic if you would prefer to watch instead of read.

There are three active forms of active Vitamin A, that is to say, the kinds that actually do stuff in the body. There’s retinol, retinal, and retinoic acid.

Retinol circulates in the blood basically waiting for cells to do something with it. Retinal is important for vision. Retinoic acid affects gene expression.

So first off let’s talk about vision. In your eye, retinal combines with a protein called opsin. Together they form the visual pigment rhodopsin.

Now something really cool happens when light passes into the eye and strikes rhodopsin. The light actually changes the retinal in rhodopsin from a curved molecule to a straight one and this sends a nerve signal to our brain and our brain gets an image of whatever we’re looking at.

A beautiful painting, the face of our friend, a nice sunset, we can see these things because of Vitamin A!

This is why when we’re deficient in Vitamin A, people can have trouble seeing things, especially in dim light, which can turn into full blown blindness if we’re not careful. So Vitamin A is very important for eye health.

Moving onto retinoic acid, this is the form that’s needed for gene expression. This kind of Vitamin A enters the nucleus of cells, and changes the amount of specific proteins that are made. It basically allows cells to become a specific shape so they can perform a specific job.

When it comes to Vitamin A, it’s telling our DNA to make epithelial cells which make up our skin, and line internal cavities like our intestines, lungs, reproductive organs etc.

So when we’re deficient in Vitamin A, this gene expression will not happen in the way it should.

Cells that normally create mucus don’t properly differentiate and instead become cells that produce a protein called keratin. This is a hard dry protein, like what our nails are made up of.

And this is obviously is a big problem because epithelial cells need mucus to stay lubricated! If they’re being replaced by keratin producing cells, superficially we’re talking about extremely dry skin and crustiness in the eyes. And internally this is extremely bad for your lungs, intestines, and immune system as a whole.

So let’s not become deficient in Vitamin A! Daily requirements for men are 900 mcg per day and 700 mcg for women.

Animal food sources include: Beef Liver, Cod Liver Oil, King Mackerel, Salmon, Bluefin Tuna, Goat Cheese, Butter, and Eggs

Many people are able to produce Vitamin A from provitamin A forms in plants. These include beta-carotene and alpha-carotene.

However, about 45% of people carry a genetic mutation that reduces their ability to convert the plant forms into active Vitamin A.

Depending on your genetics, vegetables might provide enough Vitamin A but if you consume these on a regular basis and you’re experiencing very dry skin and poor immunity, this could be a warning sign that you’re an insufficient plant Vitamin A converter.

If this is this case you may want to consider including some of the animal foods I mentioned, or taking a Vitamin A supplement.

But if you can convert normally then sweet potatoes, carrots, spinach, kale, basically all green vegetables, orange squash, cantaloupe, bell peppers, and mango are some great sources.

I hope you’ve enjoyed this little lesson on Vitamin A!

If you’re interested in nutrient-rich eating you can visit my website and browse through my blog, meal plans, and free starter guide!

Thank you for visiting my blog, I hope you have a healthy and happy day ahead!

Want help improving your health and losing weight on a plant-based diet? Explore my eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Read testimonies here.

]]> 4 Reasons Why You've Gained Weight On A Vegan Diet Savy Menke http://themicrovorediet.ca/single-post/2017/10/24/Top-4-Reasons-Why-Vegans-Struggle-To-Lose-Weight http://themicrovorediet.ca/single-post/2017/10/24/Top-4-Reasons-Why-Vegans-Struggle-To-Lose-Weight Thu, 10 May 2018 19:06:00 +0000

Many people experience weight loss when cutting out meat, dairy, and eggs and starting a plant-based diet. But not everyone is able to keep losing weight over time and can even gain weight following some styles of vegan eating.

This article will guide you through some questions that you can ask yourself to determine if what you’re currently eating is making you gain weight, and if there’s anything you can start doing to boost weight loss and improve your health!

Here's a video I made for this topic if you prefer to listen/watch. You can subscribe to my YouTube channel here if you like!

Question #1: Are you eating a lot of refined sugars or oils?

These are high calorie food ingredients that don’t satisfy hunger, can throw your hormones out of whack, cause weight gain and prevent weight loss.

When you frequently eat refined carbohydrates like sugar and “white,” grain and starch flours, this brings on an insulin response that sabotages weight loss. Insulin is a storage hormone, it causes fats in the blood to be stored in fat cells, and prevents muscle cells from burning fat for energy.

You don’t need to cut carbs completely and go on a low carb diet. Carbs from whole plant sources like fruit, grains, and starches fuel our nervous system and keep our mood in balance. But refined carbohydrates are not doing you any favours, so consider minimizing the amount of sugar, fruit juices, vegan desserts, and processed foods like bread, crackers, cookies, pasta, that you may be eating.

A good rule of thumb is aiming for mostly whole plant foods that have not been heavily processed or refined.

This goes for plant oils too! Just like sugar, they’ve been stripped of many essential nutrients to produce a high caloric food that doesn’t make you feel full and can cause inflammation and hormonal imbalance leading to weight gain.

Some plant oils like olive and coconut oil can be used in moderation, but if weight loss is a goal I strongly suggest you avoid refined sugars and oils!

Question #2: Are you meeting your micro-nutrient needs?

One of my vegan weight loss eBooks and the name of this website is the Micro-Vore Diet, because its all about getting enough of the vitamins and minerals that are often overlooked in most diets, including vegan ones. Micronutrients are needed in all body processes especially those important for weight loss.

For example, without enough of iodine your thyroid gland can’t regulate your metabolism. Your red blood cells need iron transport oxygen needed to burn fat for energy. B vitamins like thiamine, riboflavin, folic acid, b12 and others are critical for transforming fat into energy and preventing fatigue.

Micros matter, and deficiency can be the greatest limiting factor in weight loss.

The best way of ensuring you are getting the micros you need is by choosing nutrient-rich foods, foods that have a lot of vitamins and minerals. In our Free Starter Guide on our website we have a list called the Top 24 Healthiest Plant Foods that features foods you likely already know are very healthy—like kale, spinach, and legumes—but also very common foods that are secretly extremely healthy!

When you start eating more these foods you’re going to notice your body feel more alive and have tons of more energy.

Question #3 is: Are your meals balanced in macros?

Macronutrients are the calorie-containing nutrients in food including carbs, fat, and protein.

I strongly believe that a balance between macros is the best strategy for weight loss because avoiding certain macronutrients often just leads to cravings, binging, and health issues down the road.

Say you start practising a low carb diet you might feel good for a while and then start to have sugar cravings and binge out on those refined carbs that are really bad for you.

If you follow a low fat, high carb diet you might find you have a lot of energy but maybe aren’t as satisfied after meals and have to eat more frequently. And then after a few months many people notice their skin drying up and they’re putting on weight even if they’re eating a whole foods diet.

It’s really not a good idea to deny yourself any macronutrient, because just like vitamins and minerals, they each play an important role in the body.

Having a balance between macros in meals makes them both energizing and satiating, they won’t spike your blood sugar, and when you start eating meals that satisfy for hours, you don’t feel like snacking and you don’t have cravings. In our guidebook we have a formula (above) that shows you what foods have what macronutrients, and how you can combine them in meals to achieve macro-balance.

Question #4: Are you moving enough?

Nutrition plays a huge role in weight loss but how we lose fat, is by burning it for energy. And the cells that are biggest consumers of energy are muscle cells.

When we engage in physical activity, and when our diet is set up properly, those muscle cells will be burning fat for energy which is what you want. You don’t want to be burning through your glucose, glycogen, or protein for energy, the kind of weight loss we want is fat loss.

So if you follow the tips that we’ve gone through so far, any form of exercise is going to be more effective for fat loss. Depending on your current body weight and health status, some forms of activity are going to be more appropriate for you.

Walking is a low intensity activity that most people can do every single day and it’s really great for weight loss so try to walk as much as possible.

Now if you can also incorporate some form of resistance training this is really good become it increases the amount of muscle that you have, and as we know are muscle cells are big consumers of energy. So lifting weights can be really helpful.

High intensity aerobic like sprints on a bike or when running can trigger fat cells to release stored fat, and boost your metabolism overall. But if you are not able to do that it’s completely fine to stick with walking, swimming, biking, and lifting light weights. Just start when you’re at because if you’re consistent you’re going to become fitter, and be able do more down the road.

Closing Words

So those are some of the most important questions you can ask yourself if you’re having trouble losing weight on a plant-based diet.

There are definitely other factors that can interfere with weight loss, like medical conditions, a hormonal imbalances, so if you are practising the tips we talked about and are still struggling, feeling really tired all the time, and putting on weight, please let your doctor know and get a blood test done. There could be an underlying issue that can’t be easily fixed with diet and exercise, and so it’s always a good idea just to know if anything’s off

For most people though, simple changes can make a huge difference in how you feel on a vegan diet and make it a lot easier to lose weight.

Feel welcome to share this article on Facebook & Pinterest!

Want help improving your health and losing weight on a plant-based diet?Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

]]> What I Eat ~ Micro-Rich Vegan ~ Intermittent Fasting Savy Menke http://themicrovorediet.ca/single-post/2018/03/06/What-I-Eat-Micro-Rich-Vegan-Intermittent-Fasting http://themicrovorediet.ca/single-post/2018/03/06/What-I-Eat-Micro-Rich-Vegan-Intermittent-Fasting Thu, 03 May 2018 18:15:00 +0000

Here's what I eat on a typical day as a vegan who eats a whole foods, micronutrient-rich, plant-based diet!

You can subscribe to my YouTube channel here if you want!

Recipes Shown In Video

Berry Smoothie

1 cup of berries

2 tablespoon chia seeds (my go-to brand)

2 tablespoon hemp seeds

1 cup spinach

2 tablespoons

"Vegan Pure" protein powder

1/3 cup rolled oats

Water

Sunflower Dressing

2 tablespoons sunflower seeds (raw and unsalted)

1 tablespoon hemp seeds

1 tablespoon white vinegar

1 tablespoon lemon juice

1 tablespoon water

1 teaspoon dulse flakes

1 tablespoon

nutritional yeast

1 teaspoon dill

1/4 teaspoon garlic powder

Salt if desired

Feel welcome to share this post on Facebook & Pinterest!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> BBQ Tofu Sandwich on 2 Ingredient Quinoa Bread Savy Menke http://themicrovorediet.ca/single-post/2018/04/19/BBQ-Tofu-Sandwich-on-2-Ingredient-Quinoa-Bread http://themicrovorediet.ca/single-post/2018/04/19/BBQ-Tofu-Sandwich-on-2-Ingredient-Quinoa-Bread Thu, 19 Apr 2018 18:46:18 +0000

This BBQ Tofu sandwich is a tasty high protein lunch or dinner and features our popular 2 Ingredient Quinoa Bread, a homemade barbecue sauce, and extra firm tofu!

This recipe comes from the MicroVore Diet Recipe Book & 14 Day Meal Plan!

Here is a YouTube video tutorial I made for this recipe. You can subscribe to my channel here if you want!

Ingredients

For the Bread

1 cup of quinoa (I recommend this brand)

1 cup of water

Optional: 1 tbsp sweetener, pinch of salt, herbs & spices

For the BBQ Tofu Sauce

12 ounce can of tomato paste

3 dates

1 tablespoon molasses

2 tablespoons apple cider vinegar

2 to 3 tablespoons of soy sauce or tamari

1 teaspoon of dulse flakes

1 teaspoon of smoked paprika

1 teaspoon of chili powder

1 teaspoon dried oregano

1 package of extra firm tofu

Handful of sliced onions (optional)

Instructions

For the Bread

1. Preheat oven to 425 F.

2. Blend quinoa and water mixture together in a blender or food processor until a pancake batter consistency is achieved.

3. Pour batter onto a parchment paper covered circular pan and spread the mixture evenly with a spatula.

4. Sprinkle on additional herbs/spices if desired.

5. Bake for 15 minutes.

6. Remove from the oven and flip over, bake for another 5-10 minutes until both sides are golden brown.

7. Let cool, cut into slices, and top with BBQ Tofu sauce.

For the BBQ Tofu Sauce

1. Combine all BBQ sauce ingredients in a blender or food processor and blend until smooth.

2. Slice extra firm tofu into bite sized pieces and cook on medium heat until chewy. You can also cook some onions with the tofu for added flavor!

3. Add the sauce to the tofu and stir well. Add the BBQ Tofu to the quinoa bread and enjoy with a fresh salad or raw/steamed veggies!

Want help losing weight and improving your health on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> High Protein Spicy Vegan Chili Savy Menke http://themicrovorediet.ca/single-post/2018/04/13/High-Protein-Spicy-Vegan-Chili http://themicrovorediet.ca/single-post/2018/04/13/High-Protein-Spicy-Vegan-Chili Fri, 13 Apr 2018 20:13:55 +0000

This vegan chili is a great meal to have for dinner and leftovers throughout the week! It is super tasty and the kale and mushrooms work together to mimic a "ground beef" texture using whole plant foods!

Here is a YouTube video tutorial I made for this recipe! You can subscribe to my channel here if you want!

Ingredients

1 red onion

2 stalks of celery

1 yellow bell pepper

1 cup of corn

1 cup of chopped mushrooms

2 cups of chopped kale

1 can of diced tomatoes

1 12 oz can of tomato paste

1 can of mixed beans

1 can of chickpeas

1 teaspoon of each: garlic powder, cumin, chili powder, salt, onion powder

Instructions

1. Wash and chop onions, celery, and bell pepper and add to a crock pot with 1/4 cup of water and steam for 5 minutes.

2. While steaming, cut mushrooms and kale roughly into small pieces and add to the pot. Let steam for another 5 minutes.

3. Add in the beans, diced tomatoes, tomato paste and spices.

4. Stir well, cover with a lid, and leave to cook on low for 20 minutes.

5. Serve into a bowl and enjoy with a fresh salad or some of our 2 Ingredient Quinoa Bread!

This recipe comes from the MicroVore Diet Recipe Book.

Feel welcome to share this recipe on Pinterest & Facebook!

Want help improving your health and losing weight loss on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Hummus Sandwich on 2 Ingredient Quinoa Bread Savy Menke http://themicrovorediet.ca/single-post/Hummus-Sandwich http://themicrovorediet.ca/single-post/Hummus-Sandwich Thu, 05 Apr 2018 19:08:34 +0000

This sandwich is made using completely whole food ingredients! It features our famous 2 Ingredient Quinoa Bread recipe and one of my favorite ways to make hummus! This sandwich is packed with micronutrients and balanced in macronutrients, making it filling, energizing, and super duper healthy!

Here is a YouTube video tutorial I made for this sandwich! You can subscribe to my channel here if you want!

2 Ingredient Quinoa Bread Recipe

Ingredients

1 cup of quinoa (this is my favorite brand)

1 cup of water

Herbs, spices, and salt if desired (I like adding 1/2 tablespoon of Italian seasoning, 1/4 teaspoon of salt, and a packet of stevia)

Instructions

1. Soak 1 cup of raw quinoa in 1 cup of water overnight.

2. (the next day...) Preheat oven to 425 F.

3. Blend quinoa and water mixture together in a blender or food processor until a pancake batter consistency is achieved.

4. Pour batter onto a parchment paper covered circular pan and spread the mixture evenly with a spatula.

5. Sprinkle on additional herbs/spices if desired.

6. Bake for 15 minutes.

7. Remove from the oven and flip over, bake for another 5-10 minutes until both sides are golden brown.

8. Let cool, cut into slices, and top with Lemon Garlic Hummus!

Lemon Garlic Hummus Recipe

from the MicroVore Diet Recipe Book

Ingredients

1 can of chickpeas

2 tablespoons of sunflower seeds

2 tablespoons of lemon juice

1 tablespoon of soy sauce

1 teaspoon of Dill Weed

1 teaspoon of dulse flakes (the vegan certified brand I buy)

1/4 teaspoon of Garlic Powder

2 tablespoon of Water

Instructions

1. Combine all ingredients in a blender or food processor and blend until smooth.

2. Spread onto quinoa sandwich bread and top with your favorite veggies and condiments!

Feel welcome to share this recipe on Pinterest & Facebook!

Want help losing weight and improving your health on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> 5 Reasons To Try A Raw Vegan Diet Savy Menke http://themicrovorediet.ca/single-post/2017/06/09/5-Ways-A-Raw-Food-Detox-Can-Boost-Weight-Loss http://themicrovorediet.ca/single-post/2017/06/09/5-Ways-A-Raw-Food-Detox-Can-Boost-Weight-Loss Sun, 01 Apr 2018 15:25:00 +0000

A raw food cleanse can be a super effective way to promote detoxification, healing, and fast weight loss.

Fruit. Fat. Forage.

is our raw vegan detox program that can be practiced on a periodic basis for fast health results.

This article will explore why raw foods are great for reducing body fat while supporting overall health, as well as how eating mindfully can lead to many positive life changes!

Less Glucose = Faster Weight Loss

Insulin is a hormone that is released by the pancreas in response to glucose, a carbohydrate molecule. Insulin’s job is to unlock the door to cells and allow glucose to enter to be burned for energy.

Another effect of insulin is unlocking the door to fat cells to allow fat inside to be stored, while also preventing fat from being burned.

Long story short, insulin is a major factor in causing fat gain and preventing fat loss. This does not mean that we need to avoid carbohydrates in our diet in order to lose weight. But one of the reasons why a raw food cleanse is so effective for fat loss is that the major food sources: fruit, nuts, seeds, avocados, and vegetables have a minimal effect on blood sugar.

Fruit contains two sugars: glucose and fructose, and fructose does not require insulin. Fruit has less of an impact on blood sugar and thereby the amount of insulin hanging around in the blood. The sugars in fruit still give you plenty of energy without interfering with fat loss and detox.

In our program, sources of Fat and Forage including nuts, seeds, avocados, coconut, vegetables and mushrooms likewise are low in glucose. They will fill you up and nourish you without disrupting detox and weight loss.

Less Complexity = More Energy

On Fruit. Fat. Forage. we recommend avoiding or reducing complex carbohydrate and protein-rich foods on this cleanse.

There is nothing wrong with long term raw vegans eating soaked raw legumes, grains, and other sources of high protein and high complex carb foods.

However with the intent of ultimate ease of digestion and absorption, sticking with easy to digest fruits, fats, and veggies are prioritized on this cleanse.

The reason for this is that complex carbohydrates and protein require energy and water to split the bonds of the molecules to be absorbed into the body. This can be dehydrating and energy draining.

On this cleanse, we want nutrients and energy molecules to be easily assimilated to induce and support natural detoxification and fat loss.

Simple sugars from fruit and fatty acids from fats are easily absorbed and can go directly to healing your body instead of exhausting your body’s resources by having to digest complex food.

With all the energy that is saved by eating more simply, you are likely to notice a positive shift in your energy, mood, and motivation to move around and engage in physical activities that will break down and burn your body fat.

Less Mucus = More Absorption

Mucus is wonderful and necessary substance in our body. In our digestive tract it helps coat the lining of our intestines so they are not damaged by acidic stomach acid and enzymes that could literally eat you alive if not for mucus!

However, due to our society’s long standing love affair with processed, high protein, and low fiber foods, most of us have more mucus than necessary, and are suffering from nutrient absorption issues because of it.

While having the right amount of mucus is protective, having too much makes it harder for nutrients to pass from the intestinal lumen into your bloodstream or lymphatic system.

Nutrients are not technically inside your body until they have been absorbed. The nutrients that you eat may not be making it inside you to help you heal and detoxify.

By periodically avoiding complex carbohydrate and high protein foods (which can cause excess mucus), and instead opting for fresh raw fruit, fats, and vegetables, you can “clean the pipes” of your digestion system of excess mucus that has built up over time.

Raw fibrous vegetables and citrus fruits (lime, lemon, oranges, grapefruit) are particularly effective at this. Regulating the amount of mucus in the GI tract will help you absorb nutrients better and facilitate detox and weight loss.

Better Sleep = Lower Stress

Ever wake up the morning feeling just as tired as when you went to sleep? Do you ever have a hard time falling and staying asleep at night? If this sounds like you, you’ll know it’s very hard to feel motivated to be active and make healthy habits when your sleep cycle is out of whack and you’re running on fumes.

A wonderful benefit of eating fresh raw foods is that, for most people, their sleep improves drastically. Like we discussed before, the less complex your meals are to digest, the more energy that is left over to fuel other body processes.

Applying this to sleep, when your body is not being forced to lend it’s energy to digest your food at night, it can actually do what sleep is intended to do. Heal and repair the body. Rebuild tissues and bones, create new brain cells, regulate your hormones and billions of other reactions that will allow you to wake up in the morning with a full charge, just like your cellphone!

In Fruit. Fat. Forage. we suggest having an evening meal that focuses on fat rich foods paired with vegetables (such as salads with avocados/nuts/seeds) so that you’ll be getting a variety of easily absorbed nutrients that your body can use during the night to heal. This meal will be very satiating so you can stay full all evening and avoid eating directly before bed.

You’ll be amazed at how your health will transform with better quality sleep!

New Experiences = More Enjoyment

Finally, experiments can be so much fun! Switching up your diet and trying new foods and recipes is a great opportunity to expand your eating experience.

We all need to eat, food is life! And by choosing different foods, you can change your life itself.

Yes, it’s nice to slim down and that may be why you’re considering doing a raw food cleanse, but from my own experience, weight loss is just one of the many benefits that can come with more mindful eating.

What’s most important is connecting with yourself, and firmly believing that you deserve the best of care and love in all forms. When you start manifesting this belief in what you choose to lovingly put into your body, you will become more receptive to opportunities and ideas that are blocked by negative beliefs and actions.

The world opens up when you do!

Fruit. Fat. Forage.

A raw food cleanse can be an effective way to promote detoxification, healing, and fast weight loss. If you would like simple and effective plan, check out our 5 day cleanse,Fruit. Fat. Forage. A Raw Food Guide To Rapid Detox & Weight Loss. This program provides detailed but simple guidelines, a meal plan, over 55 recipes, and other strategies for detoxification. It’s simple, it’s delicious, and it can be practiced on a periodic basis to boost health and weight loss!

Feel welcome to share this article on Facebook and Pinterest!

Thanks for living vegan and have a healthy day!

]]> What I Eat ~ Raw Vegan ~ 5 Day Cleanse Savy Menke http://themicrovorediet.ca/single-post/2018/03/26/What-I-Eat-Raw-Vegan-5-Day-Cleanse http://themicrovorediet.ca/single-post/2018/03/26/What-I-Eat-Raw-Vegan-5-Day-Cleanse Mon, 26 Mar 2018 22:59:20 +0000

Here's what I eat when I'm taking a break from heavy foods and enjoying fresh raw fruits and vegetables!

As many of you know, I am the creator of two plant-based health programs, one is called the MicroVore Diet and is all about micronutrient-rich plant-based eating, and the other is Fruit. Fat. Forage. which is a 5 day raw food cleanse!

In this video I show what I like to eat when I do this cleanse, which usually is whenever I’m starting to feel sluggish or run down (often at the end of winter/beginning of spring!)

You can subscribe to my YouTube channel here if you want!

Feel welcome to share this post on Facebook & Pinterest!

Want help improving your health and losing weight on your plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> Probiotic Quinoa Hemp Milk Savy Menke http://themicrovorediet.ca/single-post/2018/03/13/Probiotic-Quinoa-Hemp-Milk http://themicrovorediet.ca/single-post/2018/03/13/Probiotic-Quinoa-Hemp-Milk Tue, 13 Mar 2018 21:50:12 +0000

This is a sweet yogurty vegan milk that will add beneficial bacteria to your gut to improve your digestion, clear acne and boost immunity!

Here is a YouTube video tutorial I made for this recipe! You can subscribe to my channel here if you want!

Ingredients

1 cup of cooked quinoa (here's my fave brand!)

3 tablespoons of

hemp seeds

1-2 tablespoons of sweetener (agave used in video)

3 cups of water

Pinch of cinnamon

Contents of a probiotic capsule or probiotic powder

Instructions

1. Cook quinoa according to your package's instructions.

2. Add all ingredients to a blender or food processor and blend until smooth.

3. Strain through a metal strainer or use a nut milk bag or cheesecloth.

4. Enjoy this milk right away or follow culturing instructions:

5. Add contents of a probiotic capsule and stir well.

6. Pour milk into a mason jar or other container and let sit in a warm area overnight.

7. Enjoy your probiotic plant-based milk in oatmeal, smoothies, or on it's own!

It should stay fresh in the fridge for 5-7 days!

Feel welcome to share this post on Facebook & Pinterest!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

is a 5 day raw food cleanse designed for detoxification and rapid weight loss!

is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss!

Thanks for living vegan and have a healthy day!

]]> 2 Ingredient Buckwheat Bread ~ Gluten-Free & Vegan Savy Menke http://themicrovorediet.ca/single-post/2018/02/27/2-Ingredient-Buckwheat-Bread-Gluten-Free-Vegan http://themicrovorediet.ca/single-post/2018/02/27/2-Ingredient-Buckwheat-Bread-Gluten-Free-Vegan Tue, 27 Feb 2018 20:15:49 +0000

If you were a fan of our famous 2 Ingredient Quinoa Bread recipe you will love this variation using buckwheat! Rich in protein and nutrients, this gluten-free bread is perfect for sandwiches, snacks, pizza crust, and a side to any meal!

Here is a video tutorial I made for this bread! You can subscribe to my YouTube channel here if you want!

Ingredients

1 cup of buckwheat groats (my favorite brand)

1 cup of water

Herbs, spices, and salt if desired (1 tbsp nutritional yeast, 1/4 tsp salt and 1 tablespoon agave nectar used in video)

Instructions

1. Preheat oven to 425 F if skipping the soaking method.

2. Rinse buckwheat and add to a blender or food processor with 1 cup of water (optional: soak overnight to increase nutrient availability.)

3. Add your favorite herbs and spices, salt, and sweetener if desired.

4. Blend until a pancake batter consistency is reached.

5. Pour batter onto a parchment paper covered circular pan and spread the mixture evenly with a spatula.

6. Bake for 15 minutes.

7. Remove from the oven and flip over, bake for another 5-10 minutes until both sides are golden brown.

8. Let cool, cut into slices, and top with your favourite spread!

NOTE: if using as a pizza crust, add toppings after fully baked, reduce temperature to 350 F and bake until toppings are soft (~10 minutes).

Feel welcome to share this recipe on Pinterest and Facebook!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

]]> High Protein Vegan Iced Cappuccino Savy Menke http://themicrovorediet.ca/single-post/2018/02/23/High-Protein-Vegan-Iced-Cappuccino http://themicrovorediet.ca/single-post/2018/02/23/High-Protein-Vegan-Iced-Cappuccino Fri, 23 Feb 2018 18:54:02 +0000

This refreshing vegan iced cappuccino is a healthy and high protein alternative to the sugary coffee shop favorite!

Here is a video tutorial I made for this recipe! You can subscribe to my YouTube channel here if you like!

Ingredients

1 cup of plant-based milk (almond milk used in video)

1 teaspoon vanilla extract

1 tablespoon (or more) vegan protein powder (I love Vegan Pure Vanilla)

1 tablespoon cocoa powder

1 teaspoon instant coffee powder

1 cup of ice

Sweetener if desired

Instructions

1. Blend all ingredients together in a blender or food processor, pour into a glass and enjoy!

Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!

Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.

The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.

Thanks for living vegan and have a healthy day!

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