Interest in veganism is growing around the globe. Around 2% of American adults follow a vegan lifestyle and 5% of young adults in the UK eat a vegan diet. This is particularly impressive when you consider how entrenched animal consumption is in these two nations. And even if certain people don’t fully commit to the lifestyle, many more are becoming curious. In Google searches for veganism alone, there has been an increase in people around the globe seeking out vegan recipes or the details of a vegan lifestyle. 

As a vegan blogger, you can take advantage of this interest by sharing your love of veganism through blogging. A blog is a perfect place to post your insights, share your favorite meals, and build a community centered around animal activism. With more and more people curious about the lifestyle, your blog will only stand to grow from here.

Creating a Vegan Blog

The idea of running a blog is alluring. However, if you’ve never started a website of your own, you may feel intimidated by the prospect of buying domain names and creating themes. 

Fortunately, you aren’t the first vegan blogger on the block. You can find inspiration online and learn from other plant-based content writers. So, before you sign up for a WordPress or SquareSpace site, take a look through the hottest vegan blogs today. Consider drawing inspiration from vegan blogs like: 

• Plant Based on a Budget
• Rainbow Plant Life
• Pick Up Limes

These sites host high-quality vegan content and have a varied approach to plant-based living. Use their content to refine your ideas and take note of how they structure their web presence. 

Once you’ve completed some market research, you’ll need to choose a website builder that works for you. Pick a builder that aligns with your aesthetic and gives you the options you need for customization. At the moment, the biggest web hosting sites include: 

• WordPress
• Weebly
• Squarespace

You’ll also need to buy a domain name. Visit a site like Google Domains or GoDaddy to find a domain name that aligns with your vegan-oriented content and helps you promote your page.  

Promoting Your Page

Once you’ve built your page, you need to promote it. Your plant-based blog may be filled with high-quality vegan content, but you’ll never gain followers without promotion and a clear marketing strategy. 

Your marketing strategy should align with your broader goals for your blog. For example, if you focus specifically on the sustainability benefits of veganism, you need to run an eco-friendly marketing campaign, too. Focus on running digital ads with a low carbon footprint and use recyclable materials when running contests or giveaways. 

In every campaign, lean on social media, as it has the highest potential to increase your return on investment (ROI). In particular,  you have a higher chance of going viral among plant-based blogging and beyond with social media marketing. You can also guide this virality onto your website, and other social media platforms. 

Monetizing Your Website

You don’t have to monetize your website. However, monetizing your site is the easiest way to make money from your vegan blog. Once you’ve built your site and started to post high-quality content, you can run a series of ads through Google AdSense and Media.net. These sites will post relevant advertisements on your site and will reward you for increasing your traffic. 

Bear in mind that many vegan blogs do not run in-site ads. Instead, high-profile vegan bloggers usually make their money through affiliate marketing and brand partnerships. Through this method, you’ll be able to retain more control over your site. If affiliate marketing sounds interesting to you, partner with a vegan-oriented business and create a media kit that shows off your profile and blogging portfolio.  

Content Ideas

As a vegan blogger, you may struggle to generate fresh content ideas to keep your blog up-to-date. 

Keep your content fresh by building a site-wide strategy that helps you plan your content in the long term. In general, your vegan-blog content should fall into one of the following categories: 

• Vegan News
• Recipes
• Fashion
• Vegan Gardening
• Facts and Informative Content
• Vegan Fitness

Keep up to date with current news and trends by utilizing sites like Google Trends and Exploding Topics. These sites give you an insider’s-view of current trends online and can help you identify current events and news items that are worth covering. 

Remember to write some evergreen content, too. Evergreen content like fitness and nutrition tips will draw users to your site for years to come. Your traffic will be more consistent and you’ll bolster long-term growth of your site with this kind of content. Most evergreen articles are highly-shareable, too, meaning your post about vegan self-care strategies will be shared on social sites hundreds of times over the next decade. 

Conclusion 

You can support your vegan lifestyle by building an online community via a blog. A blog is a perfect place to record your thoughts and share important facts about veganism. Just be sure to choose a web hosting site that suits your style and research other blogs before you start posting content online. 

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

You May Also Like:

The post Sharing Your Love for Veganism Through Blogging appeared first on FitNish.com.

A well-planned vegan diet is typically rich in whole grains, fruits, vegetables, legumes, nuts, and seeds – high in natural fiber, antioxidants, and other nutrients that promote heart health, while low in saturated fats and cholesterol.  

The rise in popularity of the vegan lifestyle has led many to question the potential health benefits and risks behind it. The vegan diet is touted as good for weight management and digestion. However, one small concern that can be raised, is whether vegans are more predisposed to canker sores.  

This blog post will look into the vegan diet, the causes of canker sores, and whether vegans face a greater risk of developing them. Read on. 

What Are Canker Sores? 

Small, shallow, inflamed, and painful lesions that develop inside the mouth are called canker sores or aphthous ulcers. These lesions are usually round with a white interior and pink or reddish border.  

They can appear on the soft tissues, such as the tongue, inside the cheeks, lips, and on the base of the gums. They’re called tongue cankers when found on the tongue, usually on the underside. This condition can be excruciatingly painful because the tongue is used for eating, talking, and moving numerous times daily. 

Canker sores aren’t contagious and are different from cold cores caused by the herpes simplex virus. It’s believed that about 10% of the population is affected and may get it three to six times yearly with no serious sequelae. Yet if the sore takes a long time to heal, it should be differentiated from precancerous lesions of the mouth, which are highly curable when discovered early. 

Though the exact cause is unknown, several factors are believed to contribute to their development:  

• Genetic predisposition:

  Some individuals may have a genetic tendency to develop canker sores.  

• Nutritional deficiencies:

  Deficiencies in specific nutrients, such as iron, zinc, vitamin B12, and folic acid, have been linked to canker sores.  

• Stress and hormonal fluctuations:

  Emotional stress and hormonal changes, such as during menstruation, may trigger canker sores.  

• Food sensitivities:

  Some people may develop canker sores in response to specific foods, such as citrus, acidic or spicy foods, coffee, or chocolate.  

• Trauma to the mouth:

  Accidentally biting the inside of the cheek or brushing too hard can cause canker sores.  

• Oral hygiene products:

  Certain toothpaste or mouthwashes containing sodium lauryl sulfate (SLS) can trigger canker sores in some individuals. 

Understanding The Vegan Diet  

A vegan diet is a plant-based way of eating that excludes all animal-derived products, including meat, dairy, eggs, and honey. Vegans often choose this lifestyle for ethical, environmental, or health reasons.  

Vegan diets can provide all of the much-needed nutrients for good health, such as protein, vitamins, and minerals. Nevertheless, vegans may need to supplement their diet with certain nutrients, like vitamin B12, to ensure optimal health.  

Are Vegans Predisposed To Canker Sores?  

No extensive scientific evidence proves that vegans are more prone to canker sores than non-vegans. 

Yet a limited study revealed that the oral mucosa of vegans showed signs of thinning, possibly due to decreased amounts of iron and vitamins. This implies that some vegans may risk developing nutritional deficiencies if they do not carefully plan their diets – which could lead to canker sores.

For example, vitamin B12 is naturally found only in animal-derived products, so vegans must consume fortified foods or supplements to meet their needs. Similarly, vegans should ensure they consume adequate amounts of iron, zinc, and folic acid from plant-based sources to reduce the risk of canker sores associated with nutritional deficiencies.  

Vegans with sensitivity to citrus or whose diet often includes strawberries, nuts, seeds, tomatoes, and food that’s acidic or high in natural sugar, all staples of a vegan diet, may not be aware that these could lead to frequent episodes of canker sores. 

Vegans must plan their diets to avoid nutritional deficiencies carefully. By consuming a balanced and varied plant-based diet supplemented with vitamin B12, vegans can maintain their overall oral health and minimize the risk of canker sores.  

If you’re a vegan experiencing frequent canker sores, large ones, persistent sores lasting over two weeks, high fever, or experiencing pain that interferes with eating or drinking, consider consulting a healthcare professional or registered dietitian to help identify the underlying cause and recommend appropriate dietary adjustments.  

Takeaways 

A vegan diet has many advantages, but if you have frequent episodes of canker sores, you may need to plan your diet to prevent sensitivities and deficiencies carefully. It’s vital to ensure adequate intake of essential nutrients, such as vitamin B12, iron, and other nutrients, to avoid thinning and an unhealthy state of mouth mucosal cells.

You May Also Like:

The post Can Vegans Get Canker Sores? appeared first on FitNish.com.

Thankfully, that isn’t necessarily the case. There are too many misconceptions about bodybuilding and plant-based foods. For years, people in the industry have been stereotyped as heavy meat-eaters, suggesting that’s the only way to reach your gain goals. But, you don’t need to chow down on chicken breast and fish every day to get the protein you need. 

Whether you’re following a vegan lifestyle or just trying to cut back on your meat consumption, there are plenty of plant-based foods that will not only give you the protein needed to reach your goals but can also improve your overall nutrition and health. 

Not sure where to get started? Let’s dive into how you can make a plant-based diet work for you and how you can fuel your body properly through every bodybuilding workout as you start to see the results you want.

Do Your Research on Plant Protein

The average bodybuilder needs protein in the amount of anywhere from 0.63 to 0.77 grams of protein per pound of body weight each day, and that’s without attempting to gain muscle mass. While it’s easy to throw back vegan protein shakes, those can get old very quickly. It’s usually better to get your nutritional needs from real, whole foods anyway. Thankfully, there are plenty of high-protein plant-based options to choose from, including:

• Beans;
• Legumes;
• Nut butters;
• Quinoa;
• Peas;
• Soy products.

Nowadays, because so many people are following a vegan diet, meat alternatives are more popular than ever. If you’re craving the taste of real meat, consider options like Impossible ground beef. These substitutes allow you to make your favorite dishes and enjoy some familiar flavors without giving up on your plant-based diet. The Impossible burger contains 19 grams of protein — the same amount you would find in a patty of 80/20 ground beef. It’s also loaded with vitamins and minerals like iron, calcium, phosphorus, and B12, which can improve your overall health as you work toward your goals. Sometimes many meat alternatives can also include ‘unhealthy’ ingredients, so be sure to check the ingredient list and try not to consume them too often. There are other fabulous products like Just Egg made from mung beans, which are are rich in potassium, magnesium and dietary fiber.

Focus on Whole-body Nutrition

Speaking of improving your health, it should be your top priority as you work toward your fitness goals. There are plenty of unhealthy ways to achieve big gains, but you’re not going to be doing your body any long-term favors. Instead, focus on changing or adapting your diet to fit your overall health needs. 

That starts with fueling yourself properly before and after workouts. On a plant-based diet for workouts, you should focus on consuming whole grains, dark leafy greens, and high-carb fruits before a workout, and recover with some hummus and raw vegetables or a smoothie filled with greens. Getting the right vitamins and minerals will help to boost your immune system and keep you healthy from the inside out. 

It’s also important to cut out or limit certain foods, not just when you’re trying to cut weight, but for your general well-being. Alcohol, for example, can make it harder to reach your bodybuilding goals. Alcohol negatively affects your body by impeding your metabolism, which can make it harder to cut. It also breaks down protein faster than your body can make it. While having a drink now and then isn’t the end of the world, consider cutting back if you’ve hit a plateau or you’re not feeling as great as you know you could be.

Keep Up Your Energy

You might think it would be difficult to keep up your energy levels on a plant-based diet, but it doesn’t have to be. Again, focusing on whole-body nutrition is the key, but there are a few “extra” things you can do if you’re feeling sluggish during your workouts or on your recovery days. Some of the best ways to keep up your energy include: 

• Managing your stress levels.
• Staying hydrated.
• Avoiding too much caffeine.
• Taking supplements.
• Spending time outside.

By making these things part of your daily routine, you won’t just have an easier time reaching your goals, you’ll feel better throughout the day. As a bodybuilder, it’s far too easy to get into “funks” or hit ruts in your routine. That can lead to a lack of motivation, which can slow down your progress.

Keeping up your energy levels and striking a healthy balance between life and your time in the gym will make a big difference in how you feel and how motivated you are to reach your goals. 

The bottom line? Don’t believe the myths or give in to the stereotypes. There’s no reason you can’t be a vegetarian or vegan bodybuilder and achieve just as much success as your meat-eating competitors. By focusing on getting the right amount of plant protein and maintaining a healthy diet and routine, you can reach your goals (and beyond) and feel good about the lifestyle choices you’re making for yourself every day.

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

You May Also Like:

The post Achieving Your Bodybuilding Goals While Eating Plant-based Foods appeared first on FitNish.com.

Name: Duane Van Staden
Age: 28
Height: 185 cm 
Current weight: 114 kg 
Current city: Johannesburg South Africa 
Occupation: Gym owner & Coach 

What made you get started with training and living a more healthy and fit lifestyle?

I was looking for a sport that I could participate in as an individual. This way, I could recognise my hard work as my own. I wanted a healthy and fit lifestyle because this is what self-care entails. This also allows me to enjoy life and feel more fulfilled because I feel great and most importantly, confident. I feel a sense of pride through my accomplishments because I’m my biggest critic.

Who has been your biggest influence/support in your life and how have they affected you?

Celebrity influencers include Ronnie Coleman because he is the strongest bodybuilder I know. He looks amazing, lifts super-heavy and has an undeniable work ethic. 

Dorian Yates and Eddie Hall inspire me.  They are all about pushing their hardest to achieve goals which are impossible for most people.

Is your training more focused on bodybuilding or powerlifting?

My training has always been split across powerlifting and bodybuilding. I focus about 40% on powerlifting and the rest is bodybuilding. 

How was it throughout the lockdown keeping to your training?

Luckily for me, I have my own powerlifting/strongman gym which meant I didn’t feel the impact of lockdown. I remained consistent and worked towards my goals.

What are your future plans?

I want to continue working on gaining strength and gaining quality muscle. The key priority is remaining healthy.

Take us through an average day of yours:

• Wake up at 5:30am, meal 1
• 6am to 10am: Training my clients, one-on-one in my gym
• 9am: meal 2
• 10am: meal 3
• 10am to 12pm: Training online clients
• 12pm to 3pm: I complete my own training 
• 3pm: meal 4
• 3:30pm to 5pm: Training online clients 
• 5pm to 9pm: Training clients one-on-one at my gym
• 6pm: meal 5
• 9pm: meal 6
• 10pm: Bed

How long have you been vegan for and what made you change?

I have been vegan for about 2 and a half years but was Vegetarian for 5 years. Social media opened my eyes to animal cruelty and suffering. I am vegan for the animals.

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe? 

We need less protein than we are made to believe. But as a vegan, we need to ensure that we have a variety of food sources that provide adequate nutrition. A balanced diet is key, for any kind of diet. 

Is it difficult to gain muscle or strength as a vegan?

Not at all. I was actually at my biggest and strongest as a vegan, than when I was eating meat. I consume more calories which are easier to digest.

Give us a brief description of your philosophy on your diet

I would typically have 5 to 6 different vegetables and 2 to 3 protein sources in one meal. It’s important to have a balanced range of carbs, fibre, fats and protein in each meal.

Protein sources include black beans, kidney beans, lentils, chick peas, tofu,  broccoli,  green beans, some faux meat options, soya milk and vegan protein shakes.

What is your go to high protein vegan snack?

About 3 times a day I have 250ml soya milk, 25g of vegan protein, one teaspoon of chia seeds and 1 tablespoon of flax seed powder in a shake.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I agree that you need to be strict with your eating and diet.

Your training can be great, but you will not lose fat without changing your diet. Results are only seen with a calorie deficit and consistently clean eating.

Have you seen any common mistakes that guys may make when starting out in the gym?

Guys tend to look for quick results and don’t realise that training goals take time to be achieved.  They don’t maintain consistency. When they don’t see results quickly, they tend to give-up on their goals.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

Training split is a 8 day split. This means my training repeats every 8 days. I have two rest days in each cycle. 

• Session 1: Front deltoids and triceps
• Session 2: Biceps, side deltoids , traps
• Session 3: Legs – squats and quads, calves 

Off

• Session 4: Chest
• Session 5: Upper back, rear deltoids 
• Session 6: Deadlifts, hamstrings, glutes, Calves 

OFF

• Each training session includes cardio, core and abs
• Leg sessions are 4 to 5 hours long
• All other sessions are 2 ½ to 3 hours long
• Rest period between sets is typically 2 minutes

Do you advise using supplements, and do you use any yourself?

Yes. Pre-workout and vegan protein shake.

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

Yes I do. They don’t cause bloating, and are softer on the stomach.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

What are your 3 favourite exercises?

• Deadlifts and squats. These provide whole body strength.
• Bench Press. It is a great accessory to improve pressing movements. Also a very enjoyable and challenging exercise.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Progressive overload and push yourself at every session. Leave the gym knowing you did your best on every set and you cannot continue.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Schedule cardio in the beginning of each workout, as a warmup.  And then, at the end of each session as a cool down.

Favorite male fitness/bodybuilding/powerlifting icon(s): 

• Ronnie Coleman
• Louis Simmons 

Favorite Quote:

“Don’t tell people your dreams show them.”

What is the most common question you get asked?

People always ask: How long did it take for me to look like this.

Where can people get hold of you?

• Facebook: Superbeastgym private gym and personal training
• Instagram: superbeastgym
• Tiktok: superbeastcoach
• Email: Superbeasttrainer[at]gmail.com

You May Also Like:

The post One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden  appeared first on FitNish.com.

Ever since, the trend has blown up massively with more and more followers adding every day. It has become more relevant than ever now because of the awareness spread amongst people with regard to the exploitation of animals and their basic rights as well as the environmental factors and concerns at play.

Though, it is utterly important to keep in mind that Veganism isn’t just a trend related to your eating habits but constitutes an entire lifestyle where you are inclined to condemn any type of product that might not be cruelty free. Day by day, multiple companies are switching to automated manufacturing and production methods which do not touch base with anything that might be jeopardizing animals’ lives.

Thus, the ethical and moral preferences have become the prime reason for the widespread trend of veganism amongst masses. Vegans abstain from eating and using products derived from and tested on animals due to any degree of suffering inflicted upon them. Impregnated cows are held hostage by people to obtain milk for the market; denying the calves from their birth-right, this results in malnutrition and even the death of their new-borns.

herbivores or carnivores?

Along with these debates, veganism has been proven to affect the anatomy of one’s body well enough, whereas the consumption of meat and animal-driven food might be hazardous if consumed in the longer term. This could be because of the low cholesterol food items itself which is evidently a major factor in reducing the risk of widespread diseases such as Obesity, Cancer, Osteoporosis and so on. The true nature of human beings is supposedly of a herbivore, which means that the entire digestive system starting with the teeth itself has no resemblance to that of the carnivores. Even cow milk could allegedly be one of the greatest reasons for widespread osteoporosis amongst women, since their bodies aren’t physiologically equipped with methods that can consume or digest milk in the healthiest ways possible.

Perceptibly, vegans trust natural methods of obtaining things as opposed to using preservatives, and forced methods to ensure a well-functioning mind and body. Even the contamination of water with sewer, industrial wastes, or the enhancement of fluorides is detested, and as people are starting to be more and more aware—they are buying organic foods which aren’t influenced by harmful chemicals found in pesticides.

Ways to veganism

There are a number of roadways to veganism and everyone starts off their journey a little differently, however what the one perception that everyone has had in common is to reject and banish exploitation of harmless animals. Many people have started considering more vegan options to boost or reclaim their health and wellness; others are extra interested in the economic aspect which is of excellent importance to everyone. Few non-vegetarians value the reality that because a lot more vegan food can be produced on the same amount of land in a given period of time rather than the slaughterhouses or animal husbandries. Naturally there are difficulties for the people who have just started to walk on the path of Veganism, but it is not that veganism is impossibly tough– it is simplicity itself– but whilst the society (and also most of the world) is geared to animal exploitation, many global MNCs are built upon the lack of awareness amongst people who have inadvertently accepted the concept that using animals as mere resources to human beings are is possibly the best way to put them to use, instead of considering them as beings with rights.

It is important to address that many people, while trying to adopt a vegetarian diet regimen, boost their usage of dairy products and also eggs which indicates that any type of alleviation of endurance for the animals exists a lot more in theory rather than in practice. It is unexpectedly shocking to learn the number of vegetarians who are completely unaware of the fact that the rennet used to curdle many cheeses is obtained from the stomach of a freshly-killed, extremely young calf. Such cheeses are not vegan at all; and we really feel that these inconsistencies should be much more widely publicized. Companies use these convenient loopholes to stamp a green dot on their packages and greenwash people instead of rectifying their mistakes.

Exploitation in various industries

Again, repeated emphasis should be laid on the fact that veganism is not just concerned with your dietary habits, but to deplore the massacre or exploitation of any creature for any reason at all. The fashion industry has also had much involvement in exploiting animals, along with the makeup industry. Though, awareness is spreading and people are becoming more and more aware of these problems and perils of non-vegan industries. A gigantic good news came as the leading fashion brand Dolce and Gabbana announced that they will stop the use of leather and any sort of products which aren’t entirely cruelty free—striding a huge step towards the recognition of veganism as a lifestyle, a choice rather than something completely out of hands and utterly impossible.

Apart from the food and fashion industries, there are more cruelty driven products in one’s household than they realize. The toiletries, including shampoos and soaps with induced aromatic smells are generally derived from animals. The household products like rugs/carpets/blankets/polishes and even feather pillows have somehow inflicted an animal one way or the other. The pharmaceutical industry has been the most notorious for using and testing on animals since time immemorial as well, which is still prevalent with vaccines and serums being made/distributed on a day-to-day basis.

This shows how humans, on a fantastic level, have actually expanded to depend on animal-based substances and also the wholesale exploitation of every poor creature to extract a profit one way or the other.

So, the question of whether Veganism can truly be considered a part of mankind’s future still stands, but with people being more aware and making the right choices—the chance of an impactful change is becoming more and more probable every day.

Author bio

I am Stuti Shree, I’ve been working as an Content Head at Be Zen. As a published poet and writer, my work has also been published in several publications online and in-paper, encompassing multiple countries such as The U.S, The U.K., Canada, India and many more.

You May Also Like:

The post Veganism In 2022: Path To An Implausible Future Or An Inevitable Resort? appeared first on FitNish.com.

“Yokos is an innovative dairy and non-dairy yoghurt brand that defies the traditional limits of yoghurt.
Through experimentation with natural ingredients, Yokos develops authentic double-cream yoghurt and innovative plant-based yoghurt alternatives that allow more people to live purely.”

I tried the banana flavoured cultured coconut yoghurt, and the plain cultured Oat yoghurts.  

Taste and texture:

• The texture of the yoghurts is quite nice, they are not as thick as the plain dairy full cream yoghurts, but still a good conisstency and thickness for a yoghurt. 
• The flavouring is not very sweet, and in essence is having a ‘hint‘ of the flavouring. I liked this as I am not such a fan of the very sweet stuff like many of the popular flavoured dairy yoghurts on the shelves, so it depends on your preference. When its too sweet is usually means theres a whole lot of extra sugar, or a a lot of artificial stuff that probably shouldn’t be in there anyway.
• You can slightly taste the ‘oat taste‘ in the cultured oat yoghurt, but it still tastes good in my opinion.   

“Yokos values health and well-being, but understands that everyone approaches it differently.”

“Dairy lovers should have access to the ultimate unsweetened double-cream yoghurt, made with rich, nutrient-brimming milk, so Yokos has packaged a delicious full-cream, Greek-style dairy yoghurt to satisfy their cravings. Yokos also wants lactose-intolerant and vegan taste-seekers not to have to forfeit yoghurt’s gut-friendly health benefits, so it has developed a scrumptious, nutritious, flavour-loaded range of dairy-free, vegan-friendly yoghurt made from plant-based ingredients.”

“Yokos is against animal abuse and holds a strong respect for nature. Its personal relationships with suppliers and producers mean it knows where all its ingredients come from and how they are made. It is Yokos’s social and environmental responsibility to be good to people and kind to the planet.”

https://www.instagram.com/p/B9MBwrAl7fe/

“Two years later, due to the demand for lactose-free products and a shift into conscious ways of consuming food – less dairy and more dairy-free – Eric was inspired to develop the business into one that was ethically and consciously attuned to the planet and all its beings. He produced an innovative plant-based yoghurt that held a better footprint on the environment – bringing people closer to ultimate well-being without causing harm to animals. The yoghurt would focus on dairy alternatives that were environmentally friendly, using plant-based ingredients sourced with care.”

“That’s how non-dairy coconut yoghurt found its way onto the Yokos menu, and into vegan-loving hearts. It turned Yokos into the first dairy and non-dairy fresh yoghurt concept bar of its kind in South Africa.”

https://www.instagram.com/p/B8o9UjKJmLi/

In 2018 and 2019, due to an overwhelmingly positive response and high demand for Yokos vegan yoghurt, Eric further developed Yokos’s unique recipes, adding almond and cashew-milk vegan yoghurt to its range. Few brands around the world boast such a multitude in non-dairy yoghurt alternatives.

https://www.instagram.com/p/B5sHhnxJXYC/

https://www.instagram.com/p/B32Z1QlplSS/

Besides its two yoghurt concept bars (at V&A Waterfront in Cape Town and Somerset Mall in Somerset West), Yokos retails its non-dairy yoghurts through various South African stockists, including Pick n Pay, Checkers, Spar, Dischem and Wellness Warehouse.

Hi res Photos used can be found here:

• Unsplash

You May Also Like:

The post A Look At Yokos’ Vegan Cultured Coconut And Oat Yoghurts In Cape Town! appeared first on FitNish.com.

Melissa Kannigan is a vegan athlete who has competed in multiple ifbb competitions. She and I managed to put together a short video of some of her training that she did on the Umhlanga promenade in Durban.

For me, it was just really fun recording the video and putting it all together (I hope her having to train in the wind was just as fun :p ). We only managed to get a few small clips, as the wind on the day was quite strong and because of that we did not spend as much time as we would have wanted to, and get other shots that we had planned to. 

Check out the video below, oh and there may be a bit too much slo-motion in it, but I think it’s cool :p 

The video was shot entirely on the Xiaomi Mi8 smartphone #shoybymi 

https://www.instagram.com/p/B2B7Mw7AyWc/

https://www.instagram.com/p/B2E07ujhJ_D/

https://www.instagram.com/p/B2PH-z9B3Np/

We also took a few cool shots on the beach just near the iconic pier in Umhlanga, Durban. Check out the FitNish Unsplash account for all the pictures!

https://www.instagram.com/p/B2XD-WAhq4W/

You May Also Like:

The post Training Video With Beyond The Bikini, On The Umhlanga Promenade | Shot Entirely On The Xiaomi Mi8 Smartphone appeared first on FitNish.com.

The low-down:

Soya (or soy in the US because they like to be different) is widely known as a meat and dairy alternative.

It comes in various forms:

1. They can be eaten as whole foods; as soybeans, as well as soya milk and tofu. These are the least processed types of soya you can find.
2. Fermented soya such as soya sauce, tempeh and miso paste. Yay ramen noodles.
3. Soya-based processed foods such as meat substitutes (burgers/ sausages), yoghurts and cheese. Kind of synonymous with Fry’s if you’re from South Africa.
4. Soya protein is found in protein powders, protein bars and shakes. This is the most processed derivative of soya made by grinding the soya beans, and extracting their oil.

Before I jump into the benefits and adverse effects, it should first be stated that these effects depend largely on the type of soya one is consuming with most benefit being derived from whole soya and fermented soya. Many, many studies have been performed on soya but there is still controversy surrounding it as many of the studies have been based on the Asian population – who eat whole soya and therefore cannot be generalized to include the Western population as the soya form consumed by each population differs, and genetics and environmental factors may play a role in the findings.

Benefits:

High protein content

Soya is widely recognized as a great source of plant based protein, almost equal to animal products. Although the processed soya loses much of its nutrients in the process, the protein content is maintained. Due to its protein content, it helps build muscle but is not the best protein choice; a review study showed that in terms of muscle building, whey protein is superior to soya protein, and casein powder is inferior to both forms of protein.

Insoluble fibre

Insoluble fiber is present more in whole soya, which is a great benefit over animal products. This facilitates digestion and is therefore good for people with chronic constipation. The fiber also helps people with high cholesterol and Type II diabetes.

Vitamins and minerals

Vitamins and minerals are present such as Vitamin C, folate, calcium, iron, magnesium, phosphorus and potassium, although these are mainly found in whole soya foods.

Cholesterol lowering

Whole soya contains no cholesterol (but watch out because the processed foods seem to see some cholesterol content creeping back in), but rather contains phytosterols. This compound, according to studies, lowers the LDL (bad) cholesterol levels as well as total cholesterol levels in the body. This benefit is most significant in people diagnosed with hypercholesterolaemia.

However, soya supplements did not carry this same benefit due to the stripping process.

https://www.instagram.com/p/Bzz-dg6pCQ-/

Phytoestrogens

Right, so we could all see the ‘oestrogen’ hidden in that word. Soya contains the type isoflavones in particular, and you guessed it, they are weak oestrogens. Cue the breast cancer studies. A lot of them.

Interestingly enough, the studies have shown that higher intake of whole soya reduced breast cancer in pre- and post-menpausal women. This may be slightly confusing but the theory is that although they mimic the action of oestrogen; they do so to a much milder degree so that when they bind to oestrogen receptors and block access to stronger oestrogens, they have a much milder effect. (These studies were focused on Asian females who eat more whole soya foods, so can’t be generalized to have the same benefit in Western populations where more processed food is eaten.)

As stated before, Isoflavanes are a weak oestrogen in the body; therefore they can reduce symptoms of menopause such as hot flushes which are caused by declining oestrogen levels.

Negatives:

Allergens

Soya is known to be one of the more common allergens in people.

GMO

Most soya is genetically modified. GMOs and the pro’s and con’s thereof is a separate debate entirely (but basically, nobody knows – there is not enough long-term studies), so if this is a concern for you, rather opt for organic soya.

Processed soya products

Although not inherently bad for you, soya being marketed as a health food carries the same risks as all processed food. If the ingredients read ‘soya protein’, it means that the soya is the highly processed form, carrying few of the nutrients and benefits of whole soya.

Also, the soya protein is just one of the ingredients used in the production. Therefore, pay attention to the other ingredients on the packaging, it is likely to have added sugar, salts, unhealthy fats and preservatives.

Other Concerns:

There are a few other concerns around soya that have been raised and researched and not found to be particularly problematic. I’ve seen multiple articles quote these reasons as reasons to avoid it, quoting research that was mostly based on theory, trials not done on humans, and often ignoring the better quality evidence proving the opposite. Therefore, worthwhile to mention so the truth can be known.

Breast cancer

This one is being repeated because of the amount of false information out there with no research ever having shown increased risk with either whole soya or processed soya, but rather proving the opposite.

Thyroid functions

Thyroid functions were thought to be affected due to goitrogens in soya, however no studies have shown significant impact.

Testosterone

Because of the phytoestrogens, concerns with regard to male sex hormones were brought up. But multiple studies showed that free testosterone or total testosterone levels were not affected.
Bottom-line.

Take aways:

• Soya is not bad for you (if you are not allergic to it of course). There is no evidence to cut it out of your diet.
• However, processed soya contains the same negatives as other processed food. Although it is easy to become dependent on processed soya since it’s affordable and convenient, some argue that it tastes pretty decent, it serves as an alternative to animal products and contains a fair amount of protein, whole soya forms are much better and more likely to provide the health benefits listed above. As with everything, including the whole food soya, moderation, balance and a baseline healthy diet is important.
• It is not a super-food. If you don’t enjoy the taste don’t try to force it into your diet. Many other foods in your diet could probably cover the nutrients that it would provide you. Unless you’re real picky and don’t eat many basic things.

You May Also Like:

The post The Low Down On Soya – The Good, The Bad, Its Link To Cancer And More appeared first on FitNish.com.

The biggest question vegans or vegetarians get is, “Where do you get your protein from?”. Well now imagine being a bodybuilder and being vegan, that question must come around so much more!

Thank goodness for the internet though, as answers to these sorts of questions and ‘myths’ have been made so much more accessible to people. If you still are not convinced, then check out Nimai Delgado, a bodybuilder who has never eaten meat! He was previously vegetarian and later turned vegan and is doing just fine with the ‘gains!’

https://www.instagram.com/p/ByGC9EPhaFT/

https://www.instagram.com/p/ByDcM5IBQdR/

https://www.instagram.com/p/Bx2u3Z8Bm4C/

https://www.instagram.com/p/Bxk5ARSBbpM/

https://www.instagram.com/p/Bw7nkiyBm6U/

https://www.instagram.com/p/BxIVzOfB-zc/

https://www.instagram.com/p/BxLNT0ABsJh/

https://www.instagram.com/p/BxFlyzqB9PV/

https://www.instagram.com/p/BwzeWzzh7Ao/

https://www.instagram.com/p/Bwxe_eyhHfI/

https://www.instagram.com/p/BwPvMJ5h8mY/

https://www.instagram.com/p/BwSSDvmB-Ph/

https://www.instagram.com/p/BwC6O2WBmjx/

https://www.instagram.com/p/BvFYf4ghHaw/

https://www.instagram.com/p/BvhIDQChiFp/

You May Also Like:

The post Vegan Bodybuilder Nimai Delgado Motivation And Chest Workout! appeared first on FitNish.com.

“It is a highly versatile protein source, being easily digested and gentle on the stomach, and is thus a great alternative to animal derived proteins. It is an ideal option for vegans, as well as those with various food allergies & intolerances, who are wanting to increase protein intake. Organic Life Rice Protein Isolate is low in fat, virtually carbohydrate free, has 24 g of protein per serving, and can be easily mixed into your favourite beverage or baked snack to boost protein intake.

 

This product is intended to be used alongside an active lifestyle and a balanced diet.”

Flavors and Sizes

The protein powder is available in 400 grams and is unflavoured.

Mixes

The protein powder is quite fine, and mixes well with no lumps or bubbles at all. It mixed well with both water and Almond milk, and mixes very well in a blender when added to a smoothie.

Taste

In terms of the taste, I quite like it as there is very little actual taste :p Meaning that there is no after taste, or for example, with some pea protein powders, I could still sense a ‘pea’ taste even when the powders were flavoured.

It is great to add to smoothies as you can flavour it as you wish. I personally like to add some cocoa powder to mine along with some fruit to make a super smoothie!

Protein content

This is the part that I was most concerned with, the PROTEIN and nutritional values.

It has a relatively good nutritional profile, carrying about 80 grams of protein per 100 grams of powder.
Per serving (2 heaped tablespoons = 30 grams) it comes down to 24 grams of protein, which is great and is quite sufficient for one serving.

Extra Nutritional values

The extra nutritional values are just as important as the protein content.

The carbohydrate content is just about 2.5 grams per 100 grams while the fat content is at 3 grams per 100 grams.

It has no added ingredients or preservatives or artificial sweeteners.

Affordability

The 400 gram tub costs ZAR 120 (in Dischem) giving you 13 servings per tub, that’s just over ZAR 9 per shake!

Final Thoughts

I really do like this powder powder. It ticks a lot of boxes for me, in terms of the following:

• Taste (no after taste and I can flavour it how I want).
• Easy to mix.
• More environmentally friendly, being plant based and by using compostable packing.

If you enjoy making smoothies and adding your own natural flavours, be sure to give this protein powder a try!

You May Also Like:

The post Organic Life Nutrition RICE Protein Powder Review appeared first on FitNish.com.