For non-athletes or “normal” people I recommend less protein, more around 10% ✅ I’m sure a lot of you think even 15% is little protein but it is more than enough 🙌🏼 It is much more important to eat a variety of healthy whole plant foods which consist mostly of complex carbohydrates and provide us with everything that is essential like vitamins, minerals, fiber, and yes protein too. All plant foods contain protein 🙌🏼
Some might say 20% of fat is too high and for some people that is true. Experiment with what works best for you. I feel great with a little bit more healthy fats and I believe that is also true for most people. 20% is also still fairly low fat.
⚠️Important: Don’t see foods as simply macronutrients because every whole food contains all macronutrients (carbohydrate, protein and fat) but rather focus on eating healthy plant foods and that automatically gives you a ratio of mostly carbs, moderate protein and fat👌🏼 So don’t focus on numbers too much but rather WHAT YOU EAT. Eat out of these food groups every day: fruits, vegetables, legumes, whole grains, nuts & seeds.
⚠️Important: Don’t be too strict. It doesn’t really matter if you hit one day 9% protein and on the next day 20% protein. Just focus on a healthy weekly/monthly balance. As long as your main calories come from a variety of whole plant foods you are all good and don’t need to make it extra complicated 💚 If you want more advice on this in much greater details I highly recommend you my ebook: The Vegains Nutrition Guide vegains.org 💪🏼
I give you more information about macros in my next ASK ME MONDAYS which comes tomorrow YouTube/Vegains ✅
💡Vegan Nutrition & Training Ebook: vegains.org
📱Vegan Meal Plan App: vegains.org (link in bio @vegainstrength)
📹YouTube: Vegains & Vegains DE
🥣Food Channel: @vegainsfood
You don’t have to take white beans, it also works with black beans and other beans.
Probably the healthiest cookie dough ever because legumes like white beans are a nutritional powerhouse, packed with protein and nutrients 💥 - Just soak them overnight and cook them for about 1 h. Don’t use canned ones because they mostly contain salt and then it tastes salty 😝 (unless you can find canned beans salt-free). I cook them in bulk so I'm set with beans for the next days/week ✅ Measurements: - 50g date sugar/dates or any sweetener you like 50g nut butter Splash of plant milk 400g cooked white beans 1-row dark chocolate (optional) cinnamon vanilla extract - Put it all in a food processor besides the dark chocolate because we want chunks 😋 Blend and then mix in the chocolate at the end. Enjoy 😋 Healthy desserts are the best because the more you eat, the healthier you get 😊💚
💡Vegan Nutrition & Training Ebook: vegains.org
📱Vegan Meal Plan App: vegains.org (link in bio @vegainsfood)
📹YouTube: Vegains & Vegains DE
😎Lifestyle Channel: @vegainstrength
3167555 hours ago
Crow is an amazing way to build finger tip strength and smartness (for handstand balance) as well as work the core, shoulders, and active compression! Full instructions below 👇👇It was also the most requested tutorial! Comment with what you want to see next and I’ll make it for you 🙏🏻❤️🌊 Make sure you spread the healing benefits of yoga and share this with someone that it can benefit (and if that person is you save this so you remeber to do it) 😍
How to Crow
1) make sure you warm-up your wrists and shoulders! I have tutorials on that if you scroll through my page 🙏🏻❤️🌊
2) Knees to elbows - on your back, arms up, bring your knees to touch elbows. This will work your core and compression, making you feel lighter! 5-20x
3) Protracted Crunches - keep the knees touching the arms, and reach the hands up to the sky (protract and crunch). This should burn. This will also teach you the proper position for crow without having to worry about strength or balance but still keeping the element of compression 🔑 5-20x
4) Hold and squeeze - this should feel like you are pulling your entire life back together. Or maybe you will just feel a burn. Either way, hold it for 10-60 sec 🔥 .
5) Boat Pose - either knees bent or straight. Keep the back straight and your thoughts positive as you hold this (fun 😅) pose for 15-30 sec
6) Feet elevated lifts - time to get used to the position with the added elements of strength and balance! Arms slightly bent, weight in the fingers, knees on triceps, gaze slightly forward, and feet elevated on a yoga block, bolster, pile of books, or sleeping loved-one. Keep most of the weight in the hands as you bring one foot at a time to your butt and squeeze. 3-10x each side. .
7) Feet lifts - same but now feet come off the ground for 3-6x each side
8) if 7) feels good, shift slightly forward as you lift 2nd leg up. Think strong fingers and positive affirmations (I CAN do this - I am so strong - I am the universe in particulate form)
9) Celebrate 🎉!! Your victories (and just attempting this is a victory) should not be taken lightly. It is hard. You are a badass. 👊❤️🔥🙏🏻
Wearing my fave @aloyoga short
1549694 hours ago
Like & Save this list to be conscious of the possible symptoms, nutrient deficiency can cause 🌱 Be Aware, Be Safe 💙
2459527 hours ago
🍦Vegan Ice Cream by @davidclearyveganpt .
🍧6 popular dairyfree and vegan ice creams and their macros per 100g. Some options are obviously better than others with better ingredients, so pick the one that's works best for you.
🍨Let me know your favourites below ⬇️⬇️⬇️⬇️
“Vegan food is bland.” WHAT YOU TACO BOUT⁉️🌮
Today I had these raw vegan tacos, probably the best raw ones I’ve ever had. They had a dehydrated hard shell, instead of the more common lettuce shells, so it most resembled the traditional taco. Tasted like heaven!
Anything of your favorite foods can be made vegan, and honestly taste even better plus cruelty-free. Remember the taste you enjoy is coming from the plants. Plain meat is bland af. And the thing is almost all your favorite vegan meals can be made raw too with a little bit of creativity! All you got to do is use google.
7865022 hours ago
Happy Sunday, hope you are having a great weekend and catching up on rest if needed. It’s taking me a few days to recover from my trip to Thailand (56 hours of travel is no joke), but I am starting to feel some amount of homeostasis again and sync up w my circadian rhythm. Very much looking forward to my classes this week @theyogadojo, getting my training schedule refocused, and then hosting @nicolastanding Handbalance workshops this weekend :) If you are interested in attending, the sign up link is in my bio. .
📸: @meg_lodon .
What happens when you wake up at 3 AM and can’t fall back asleep? You take a mini road trip to Columbus for a Cube of Truth!
I’ve been wanting to attend a Cube at each of Ohio’s 6 chapters for some time now and today was a great day to start. Next up, Canton December 6!
1538 minutes ago
Crispy tofu balls with creamy mushroom sauce by @vegaliciously 💜
for the tofuballs:
400 g firm tofu
1 onion (minced)
1 garlic clove (minced)
1 carrot (minced)
3 tbsp nutritional yeast
150 g bread crumbs
salt and pepper
for the sauce:
1 tbsp olive oil
1 onion minced
200 g portobello mushrooms (sliced)
1/2 cup red wine
1 tbsp mustard
1 tbsp soy sauce
2.5 dl soy/oat cream
place all the ingredients for the tofuballs into a food processor and process until combined.
Shape the mixture into small balls and coat them with more nutritional yeast.
heat a sauce pan, add 4 tbsp of olive oil and fry over medium heat until golden. Set aside.
For the sauce, heat a saucepan over medium heat, add in oil and brown the onion for 5 minutes. Then add the mushrooms and sauté for 10 minutes. Add in wine, mustard, soy sauce and simmer until the wine has completely evaporated.
Pour in cream, simmer other 5 minutes and serve with the tofuballs.
3829 minutes ago
Spicy tofu w/wholewheat noodles, mushrooms, rocket and bell pepper
Well I did my part on #surrogatessunday - I got on the treadmill frustrated toward the end of halftime and said I’d stop when the Steelers got their act together and took a lead. Took until the end of the game but I got in 8.13 #surrogatesfit miles and burned enough calories for an epic #plantstrong victory dinner! #veganathlete
5013 minutes ago
מבצע עד גמר המלאי 99 שח בלבד 💙 בא לכם להתפנק בקערה עם מסר של חמלה ואהבה כמו הדוגמנית הטבעונית המהממת @iamjackiealmeida ? Go Vegan קערת פירות וירקות שתעשה לכם חשק לנשנש פירות וירקות כל היום 😋 חייגו: 0506544017
*לא כולל משלוח
10114 minutes ago
Give up meat . . Easy work
Give up dairy . . Easy work
Give up alcohol . . Easy work
Give up takeaways . . Easy work
Give up coffee . . . Not a chance😂😂 #TrueCoffeeAddict
PR DAY!!! I officially PRed by over nine minutes this morning at the @philly_marathon, capping off a truly incredible 2018 racing season. Although I slowed down on the second half, I refused to give up. I knew I could phone it in, still get a PR, and maybe end a little bit less out of breath, but what’s the fun in that? I surged and gave my all as I raced for the finish line. I left it all out there today. I had nothing left to give. Not a square to spare. I couldn’t be prouder of myself, more thankful for my amazing body which allowed me to achieve my goals today, and I couldn’t be more thankful for the countless friends and family who supported me today. Thanks to everyone who sent me a text, cheered today, cheered me on as they ran, and supported me throughout the training cycle. Without you, none of this would be possible.
Ok lo ammetto, la foto è un po' studiata, ma ora che ho la vostra attenzione continuate a leggere.
Sta mattina ho saputo che quest'anno il tetto del mondo del bb circuito pro natural @wnbfofficial lo occupano @max_veganfit (Massimo Brunaccioni) e @e_veganfit (Eleonora Ambroggi) 🎊
Chiunque mi conosca sa che sono una graaaande fan di questi campioni. Non solo hanno saputo affermarsi nel circuito pro in Italia, ma ora hanno brillato ai mondiali di Los Angeles. Questa non è solo una medaglia donata al nostro paese, ma anche la prova che vegan si può, anche in un ambiente non sempre #veganfriendly come quello del bodybuilding. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eccessivo scrivere un post per tutto questo? Io non credo. I loro fisici mozzafiato (specialmente quello di Eleonora, che per me, aspirante bikini, è un modello a cui aspirare) sono fonte di motivazione per noi atleti vegan e spero che saranno il punto di svolta per qualche onnivoro scettico là fuori. Che dire. Complimenti! 🥇🥈
Perfect addition to a Thanksgiving Dinner - a green goddess salad with raw cashew mayonnaise 👩🏻🍳👩🌾
261an hour ago
Perfect conditions at the @philly_marathon this morning! Sickness prevented me from taking advantage of the temps and lack of wind. I found it difficult to breathe smoothly early in the race and battled with myself, instead of the course, the entire way. Finished in 2:25, only a little over a minute off my PR. However, I did have the chance to be with my parents, go up the Rocky steps, see his statue, and eat a vegan cookie so it was a great day still 😬 Onto the next one!
Thank you @salomonrunning@salomon@drymaxsocks@humagel for all the support! I couldn’t do it without you ❤️
465an hour ago
One of the best pumps I’ve had in forever! Definitely helped my mood after Alanna going home yesterday. My gym playlist started with some heavy, groove metal instrumental jams. Bu as always, I turned to a combo of Britney and Gaga to get me through to the end. 👑 Topped out with 245 x 3 on bench today. Not going for PRs every week like an idiot. When I get 245 for 5 reps comfortably, I’ll attempt to jump up again 💪🏽
251an hour ago
Who doesn’t like eating at Restaurants? It’s safe to assume that the majority of us do. 🤤
Many people assume that the only foods to eat at Vegan restaurants are salads and fruits... Despite the fact that I love fruits and salads, this couldn’t be further from the truth.
There’s a vegan version of literally every meal you can think of, whether you like Pizza, “sea food”, and even “chicken”. 🌱
Here’s what a Vegan brunch looks like: “Egg” Benedict with a side of marinated tofu and spices, hash-browns with garlic sauce, avocado toast, and a delicious Omelette With a side of greens. All plant based, because it’s 2018, and also because it’s delicious.
Whether you’re Vegan or not, Simple acts such as choosing to go to a plant-based restaurant, can have a positive impacts.
So what’s your favourite “plant-based” dish?
Beautiful day. I spent 4 years of life here. May great memories here. I have not been able to run for years due to knee injuries. Over the last few months I have been dropping wight and strengthin my legs. First mile just under 8 min a great start. When I was in the army I was able to run under 6 min miles. Going to build back to that. #running#montevistamonarchs#vegan#govegan#veganmuscle#veganathlete
100an hour ago
We love a scary sister spiral😂😂😂 anyways though, you can use my code MADDI15 at check out to save $15 on your own Flowsuit!! Go to @colorflowskating ‘s bio to visit the website to order!! ((Idk why I look so creepy in this just don’t pay attention to that😬😅😂)) comment your favorite spiral below!!!
31516an hour ago
Ultra maratón 77k Guatemala FINISHER
Atravesando tres arduos volcanes y en medio de esto una maratón. / Like climbing up and down the Empire state building 16 times and the run a marathon.
Nunca en mi vida había competido en una maratón, media maratón y menos una ultramaratón y mucho menos una ultramaratón de montaña. Pero bueno, ¿porqué no empezar con los más dificil? Esta ardua carrera la decidí competir no tanto por mí, sino por mí estilo de vida Vegano. Para demostrar que no es necesario el sufrimiento animal para ser una persona saludable o más aun colocarse como atleta de alto rendimiento y formar parte de ese 1% de atletas. Quiero empezar hacer conciencia en que los alimentos que vienen de los animales no son necesarios y solo alimentan nuestro deseo. Los comen (pues yo los comí muchos años) por placer y no por necesidad.
Bueno los dejo con unas fotos de esta carrera que duró 22 horas y que me hizo sentir lo que es dolor y me entrego una batalla psicológica como ninguna otra.
Gracias a Ultramaratón Guatemala y todos sus voluntarios por entregar tan increíble reto. #somosfuego2018#veganathlete#ultramarathon#ultratrail#guatemala#vegano#vegan#plantpowered#plantbased#plantbasedathlete#finisher#veganforanimals#veganfortheplanet#veganlifestyle
572an hour ago
What is life without fancy seasonal superfood lattes & friends like these to enjoy them with?
Discovered this super cute and artsy coffee shop on the opposite side of the harbor, in Fed Hill, where these delightful pumpkin spice turmeric lattes were delightfully enjoyed, each with different plant milks bc we about that plentiful vegan options life: soy milk, oat milk & macadamia nut milk (with a couple cinnamon sprankles for good measure).
Happy Sunday, beautiful beings!
483an hour ago
Od pondelka som mala týždeň pauzu od tréningov a čakal ma až včerajší bežecký pretek Cross polmaratón Devínsky Ríbezlák. Zúčastnila som sa ho prvýkrát, počasie bolo prenádherné, trasa tiež, bežalo sa mi veľmi dobre. Mala som pocit, že to rýchlo uplynulo, hoci to boli 2 hod. a 46 minút (21,21km 830m+ 800m-). Čo je pre mňa dôležité? S výnimkou dvoch 150m kráčaní 🚶♀️🚶♀️ (až na 10,76km a na 16,40km) som celú trasu ubehla - zbehla - vybehla 🏃♀️🏃♀️ Pri výbehoch - tiahlych stúpaniach som si myslela, že sa nachádzam na bežiacom páse, keď trénujeme stúpanie. Cítila som sa pri tom ľahko zdolateľne. Od začiatku štartu sa moje telo na beh veľmi tešilo, každá bunka dýchala a priam pišťala nech ju riadne prevetrám. Nohy som vôbec nemala ťažké. Kto poznáte tento beh, viete, že finiš je stúpanie "čerešnička na torte" - to som si, úprimne, priala byť už v cieli. Pocit na nezaplatenie, tak ako po každom behu 😊 @martinurbanik a @martinhorniak , Ďakujem za tréningy 🏋️♀️🏃♀️ , od zajtra opäť naplno 💪💪 A ešte jeden postreh ☝️Počas celotýždňového trénovania jem, podľa mňa, úmerne k výdaju (žiada sa mi jesť viac, aj jem viac; v poslednej dobe najmä cestoviny - strukovinové a pritom cestoviny celkovo som jedla veľmi sporadicky). Kalorické tabuľky zatiaľ nenahadzujem, keďže minimálne polovica môjho jedálného lístka v nich nie je 😁 V týždni, čo som teraz netrénovala, som jedla menej. Hoci som sa spočiatku obávala, že jesť budem viac (ja jedlo proste milujem, zdravé dobré jedlo), pohyb žiadny, tak aj priberiem. Na moje počudovanie sa mi viac jesť nežiadalo, a dnes ráno som mala o 1 kg dokonca menej ako pred týždňom. Jediný pohyb, ktorý som mala, bola cesta do práce MHD, z práce do mesta na zmrzlinu a domov. Ako už písala @tana.surova@martindetvaj , že pozorujú na svojom tele pozitívne zmeny, u mňa je tomu tiež tak. V sobotu sa budem -e fotiť (aj Blažka) a porovnám foto spred dvoch mesiacov (zatiaľ pošlem iba súkromne trénerovi 😂 ). Aj som zvedavá, či zmena bude už viditeľná 💃💃 Za foto ďakujem Michal Kostka a Slavomír Hodul 😊
Still dreaming about this delicious fall kale salad by @minimalistbaker !🍠🥦 It was warming, delicious, and totally got me in the fall vibes! On another not, I am SOO excited for Thanksgiving! What are your plans? I am spending it with My grandparents, Uncle and Aunt, and of course my sister mom and dad!😍 #thanksgiving#holidays#food
1 week out until the marathon, meaning carb-loading begins now 😈🍞 Time to get those glycogen stores nice and high for race day 🏁 I’ll be fuelling up on oats in the morning, rice, veggies & potatoes for lunch and fruit and bread as snacks 👊🏽 #carbloading#marathonprep
Natural highs. ✌🏾Kill workouts not animals. 🌱 #poleart Pole dancing makes me, me. 🕉
2421 hours ago
Hopefully not the last run in the mountains this year
3411 hours ago
Something that myself and many others have struggled with at times🤦🏿♂️
With any success you gain, dedication will be part of the equation almost every time📈
ANY target you set for yourself will be more achievable with as little as 5 minutes daily work🎯
I hope anyone reading this applies this to their daily life, it’s so beneficial✅
Let’s achieve our goals together everyone, no matter what they are! Don’t feel shy to talk to me directly about it too, I got you, no matter who you are💯
⬇️⬇️ Put #Dedication if you on this⬇️⬇️
53141 hours ago
A bit more from playing in Lisbon before heading back home.
You can see our suitcases on my left 😂
#handstand - what a great thing to do to when you want the time to pass quickly.
Now back to work towards our premiere night at @basculatlv next Sunday!! Can’t wait!
Also, I’m teaching a weekend of handstand and movement together with my friend @shirayaziv in Israel at the end of the month! PM me for details or through the link on my bio
5832 hours ago
Walking into the studio with @notetoselfdance last week was a soulsaver.
A space to share
A space to Learn
A place to come every week and shake shit up.
For letting this happen.
Photo by @jezzah59
2523 hours ago
im leistungssport ist vor allem an der spitze ein hohes ernährungsbewusstsein vorhanden | immer mehr spitzensportler ziehen ihre nährstoffe überwiegend oder ausschließlich aus pflanzlichen quellen | dadurch wird die leistungsfähigkeit auf hohem niveau gehalten und die regeneration unterstützt | jan frodeno, peter sagan, laura philipp, andre greipel, lewis hamilton, lionel sanders, patrick lange, .... quer durch die sportarten
in competitive sports, there is a high nutritional awareness, especially at the top level | more and more top athletes draw their nutrients mainly or exclusively from plant sources | this keeps performance at a high level and supports regeneration | jan frodeno, peter sagan, laura philipp, andre greipel, lewis hamilton, lionel sanders, patrick lange, .... across the disciplines
11846:21 AM Nov 11, 2018
GaV wird in einem mehrstufigen prozess manufakturiert:
2. schonendes dehydrieren
5. schonendes dehydrieren.
GaV is manufactured in a multi-stage process:
2. gentle dehydrating
5. gently dehydrating
💚 | november 2018
16257:35 AM Nov 10, 2018
der herbst 🍂 bietet eine vielfalt an obst und gemüse | probier mal eine smoothie-bowl auf birnen/minze-basis | 1 🍌 , 1-2 🍐, frische minze, gemixt mit pflanzenjoghurt und/oder pflanzenmilch | um deine nährstoffversorgung für einen aktiven lebensstil kümmern sich „TAGWACHE“ und „Granola auf Vienerisch“
the autumn 🍂 offers a variety of fruits and vegetables | try a smoothie bowl on pear / mint base | 1 🍌, 1-2 🍐, fresh mint, mixed with almond-yoghurt and/or vegetable milk | "TAGWACHE" and "Granola auf Vienerisch" will take care for your nutrients in an active lifestyle
10357:20 AM Nov 10, 2018
rein ins wochenende mit einem besonderen frühstück | derzeit ganz oben auf der hitliste: spinat/ananas smoothiebasis | „Granola auf Vienerisch“ und „TAGWACHE“ obendrauf | leinsamen und kokosraspel | gefrorene sommerfüchte
into the weekend with a special breakfast | on top of the hitlist: spinach / pineapple smoothie base | "Granola auf Vienerisch" and "TAGWACHE" on top | flaxseed and coconut | frozen summer fruits