Whether you’re simply doubling down on your efforts to stay plant-strong into the new year or totally new to the plant-based world, we’re here to help you ace all your healthy eating objectives, and beyond. Here are seven tips to reach those goals, from nutritionists who know.

How to Achieve Your New Year’s Resolutions

1. Set Realistic Goals

Taking on too much from the outset is going to set you up for failure, and between all those awesome Zoom yoga classes you’ve signed up for and those green smoothies you’ve been whipping up each morning, ain’t nobody got time to flop.

“To get started think of your overall goal (i.e., lose 10 pounds) and start with small steps that directly impact that goal such as drinking less soft drinks or doing more physical activity,” says Geiger, who stresses narrowing down on as realistic a goal as possible – that is, something that’s a bit of a challenge, but still within reach.

2. Identify What You Need to Succeed

“This seems simple but is a step that is often overlooked by many of the clients that I’ve worked with,” comments Sheri Vettel, RD, at the Institute for Integrative Nutrition based in New York City. (FYI: Vettel follows a primarily plant-forward diet, only consuming the occasional fatty fish for the omega 3-fatty acids.)

“For instance, if you’d like to begin eating more plant-based, reflect on what skills and tools you’ll need to ensure your success. This might include taking a [plant-based] cooking class, listening to plant-forward podcasts, or investing in a few new cookbooks or a new kitchen appliance.”

Better yet, check out The Beet’s Beginner’s Guide to a Plant-Based Diet and team up with us on the journey to better health today.

3. Hold Yourself Accountable

“For accountability, find a way you like to keep track of your progress. Use a journal, app, a friend, or join a Facebook group,” offers Geiger. “In whichever way you find motivation use that to your advantage this year.”

If you’re doing Veganuary, try putting a “V” with a circle around it on a wall calendar for every day you successfully stick to your plant-based eating plan. You’d be amazed at how much of a positive jolt seeing all those “V”s lined up will give you. So much so, you may very well decide to keep the party going into February.

4. Don’t Abandon Your Goal

Caved and ordered late-night pizza when you vowed to nix dairy? Skipped a day in your 30-day yoga challenge? Forgot to meditate yesterday? Don’t sweat it.

“Remember that not every day will be perfect and it’s about making positive changes overall,” offers Geiger. “If you feel you are losing motivation or lost track of your goal, reframe and focus and pick it back up where you left off. Don’t wait until tomorrow.” Just because you had that ‘za doesn’t mean tomorrow isn’t a new day to recommit to your resolution.

5. Center Your Goal Around Variety

If you’re looking to make the most of your New Year’s dreams, honing in on an objective that involves some variety may prove a welcome strategy. For Vettel, this ethos applies to the realm of meal planning: “Set a goal around variety to keep meals interesting! Place a comprehensive list of fruits and vegetables on your fridge or wherever it’s convenient for you,” Vettel suggests.

“Keep a tally next to each type of produce when you buy it and use this as a guide to purchase and prepare a variety of fruits and veggies each week.” We love that idea, and this concept of variety works beyond your plate, too. If you’re setting out to read more books, curling up with tomes in a host of different genres might help you make that goal stick.

If you’d like to exercise more (read: at all), mixing things up between yoga, pilates, weight lifting, cycling, jogging, and more, is likely to be more appealing and attainable than doing the same workout routine every day (at least when you’re new to exercise and looking to find the types that you like best).

6. Be Kind to Yourself

Especially during these turbulent and uncertain times, beating yourself up is a recipe for falling off the course.

“When we set a resolution, we are telling ourselves that we will or will not do something. This creates space for self-judgment when we feel that we’ve ‘fallen off the wagon.’ If there’s anything that the current pandemic has taught many of us, it’s that there is extreme importance in being gentle with and taking care of ourselves,” advises Vettel. “This extends well beyond the ideas of physical nourishment. If we find it emotionally difficult to maintain our resolutions around the foods we wish to put in our body, this takes away from the health benefits that we were trying to achieve in the first place.”

Another thing to keep in mind, says Vettel, is how your New Year’s resolution will affect your health holistically: “Be honest with yourself about what your resolution will mean for your health overall,” says Vettel. “If your resolution to avoid all processed foods or to workout daily will stress you out on days when you’re too busy to do so, consider re-working your resolution and finding something that will support your physical and emotional health instead.”

7. Journal

There’s a good reason there’s so much psychological research on the benefits of journaling, whether it’s on raising your self-esteem or helping with anxiety It’s also mighty effective when it comes to staying committed to your New Year’s resolutions. “I’ve found journaling to be extremely helpful whenever I set new goals for myself, as it becomes an honest reflection of my progress,” states Vettel.

“Whether it’s experimenting with a meditation practice, finding more space for the movement that I enjoy, or working on hydration, reflecting on what’s working and what isn’t has moved me toward success.”

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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On the flip side, when we don’t take any action on the goals we have set or ideas we have had to change, we can be left feeling pretty down. We might even engage in more negative thoughts that are unmotivating altogether thus negatively affecting our neurochemistry.

Typical resolutions have more to do with how our body looks than how we feel emotionally. In fact, most people have this just a little bit backward and think if they lost weight they would feel better. While this can be true in some cases, we don’t always go about it in the most healthy ways.

Alternatively, think about improving the health of your brain as a way to naturally increase your feel-good chemicals so you can feel more alert, do more things, and naturally want to exercise and eat better. Because 2021 has been emotionally fatiguing, how about focusing on the health of your brain as a resolution for 2022.”

How to Reach Your New Years Resolutions

1. Nourish Brain and Body

This year think of food as fuel. Your neurotransmitters (think serotonin and dopamine) need protein as fuel. Additionally, nutrient cofactors (vitamins and minerals) are necessary for the neurotransmitter pathway to biochemically convert.

Opt for nutrient-dense foods and high-quality protein sources. You can supplement with amino acids, vitamins, and minerals (check with a qualified health professional) to help you fuel up. This will improve our mood, drive, and focus on all things we need in 2022.

2. Get More Sleep

Getting more sleep starts with changing some habits around sleep. Instead of a sugary snack (or alcohol) before bed, opt for a light protein snack. One of my favorite snacks is a calming tea with some collagen protein. This will stabilize your blood sugar before bed which means less waking up in the middle of the night with racing thoughts. Also, set the stage in your bedroom by eliminating the use of electronics bedside.

Scrolling through social media might seem relaxing, but really it’s stimulating. Instead, opt for reading a book, or listening to binaural beats. Be sure your room temperature is cool and your bedding and bed are super comfortable.

You can also use the power of smell by diffusing essential oils in your bedroom such as lavender. Research has found that lavender can positively affect sleep. Additionally, your brain will begin to associate the smell of lavender (or whatever scent you choose) with sleep. Learn more about foods that can help improve your quality of sleep here.

3. Move Intentionally

Exercise doesn’t have to be at the gym. In fact, we need to change the way we think about exercise. Instead, just think of it as moving your body more. Thirty minutes of movement a day is all it takes to improve your mood, reduce your stress, and more! Find something that you enjoy and make an appointment with yourself at the same time every day so it is non-negotiable. For instance, if you are working from home before you move from your work chair to the couch, the transition from work to home by going for a walk first.

4. Meditate Daily

Research tells us that meditation is a great way to improve physical and mental health.  Meditation is a wonderful way to improve sleep and reduce your stress load.  Don’t be afraid that you ‘don’t know how to meditate’. There are plenty of apps or videos out there that will get you going.  The most important part is to just start. Find a time in your day, maybe before you get out of bed, that you can be still and just breathe. Start with five intentional minutes and work your way up.

Dr. Teralyn Sell is a Psychotherapist and Brain Health Expert with a Ph.D. in Psychology. She is the author of Kick Off Your Damn Heels! and host of the podcast series by the same name.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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“Older adults who participated in weight lifting exercise had significantly lower mortality before and after factoring in aerobic exercise participation, and importantly, those who did both types of exercise had the lowest risk,” writes the recent study’s lead author Jessica Gorzelitz, PhD, a researcher in the division of cancer epidemiology and genetics at the National Cancer Institute, and assistant professor of health promotion at the University of Iowa in Iowa City.

Tony Horton Wants You to Workout Like Your Life Depends On It

When you talk to Tony Horton, the trainer and fitness guru who invented P90X, you can’t help but feel the urgency of his message and want to show up at his house for one of his famous gut-busting boot camp-style, creative, fun yet punishing strength sessions. In other words, he makes you want to work out – as if your life depends on it. It just may, he tells us.

Horton has trained famous people and regular folk alike, from President Obama and Michele, who famously would do his workouts in the White House gym early in the morning when they lived at 1600 Pennsylvania Avenue, as well as millions of other people who have bought P90X and followed Horton on small screens as he motivated them to give it their all, every day.

Tony Horton has never sold a diet plan, but if he did it would go something like this: Eat plant foods and plant-based protein, and stay away from garbage foods that won’t pay you back. He has now fully recovered from a debilitating heart attack and disease that nearly robbed him or his health and ability to get out of a chair.

Tony Horton wants you to show up for fitness like it’s your job. That means making time to work out (aerobic, strength, or both) five days a week, by appointment. “What would happen if you only showed up to work three days a week, or you only slept three days a week, or ate three days a week,” he asks rhetorically. His point being: It wouldn’t work out too well.

Most people fail to make a daily fitness appointment, and that’s one of the keys to being consistent, Horton adds. “I make a plan to work out seven days a week and if I miss one or two I still end up doing it five times,” he says. If you only plan to fit in fitness every other day you may not even get in three workouts, he tells The Beet. Horton loves to make big, splashy statements about the importance of fitness in his life and yours, like:

If you don’t work out “You might as well throw yourself down a flight of stairs –since you’re inviting aches, pains, and ultimately tempting fate”

. His approach: Use it or lose it. If you really want to know what Horton said about fitness; You either work out or you die.

Tony Horton’s Illness Motivated Him to Get Fitter and Healthier

Horton should know a thing or two about brushes with the mortal beyond. Horton survived a debilitating bout with Ramsay Hunt Syndrome, which left him weak, 25 pounds down on a lean frame to begin with, and unable to get out of his chair to attack his usual daily workout routines.

Horton, for anyone who missed the P90X craze that swept the nation, was the creator of the planet’s most popular boot camp style workout, the one people made appointments for, including Michelle Obama, who was known to invite staffers to join in at the White House Gym. Horton also spent two decades as a Beachbody coach and ambassador, and ultimately became one of the leading lights for fitness in the US.

Now he is fitter than ever, at 63, and building his own brand of workouts, supplements, and content streams under the brand Power Life by Tony Horton. He went vegan two months ago to recover from his “wrecked” body and continues to put on lean body mass, which he attributes to a strict diet and supplements (his own of course). But more than anything else, Horton wants to help people reach their personal best, without excuses for age, life stage, or other potential reasons to give up trying.

Horton Shares His Daily Routine

Horton rebuilt his strength and body, through a vegan diet of healthy whole foods that included sugar-free, corn-free, wheat-free, soy,-free and of course no dairy or meat. He paired this plant-based anti-inflammatory diet with workouts and a daily work ethic that would leave most people half his age feeling tired. He balances all this working out with a recovery routine of Epsom salt baths, foam rolling, and his Theragun.

On the mental and emotional side of the equation, he “lets the pendulum swing back” to a calm state, with the help of a mental health practice that now prioritizes the “other” important discipline: Appreciating life, wife, and spending time together. “You gotta let the pendulum swing back the other way,” from the intensity and a “go-go-go,” mentality that he now believes may have contributed to his body shutting down and getting sick.

Now Horton has a new company, Power Life, and is not exactly taking it slow, but doing things his way. Along with his daily Ninja-course workouts in his backyard with friends and associates, he spends time promoting his latest creation, a pre-biotic, probiotic formula to “fill in the gaps” in nutrition, called Foundation Four. It delivers organic greens, fiber, and magnesium and helps him with digestive issues that sprung up from his illness, including the indelicately named condition known as leaky gut.

“Your intestines are not just a long hose but it has a spongy barrier that is supposed to absorb nutrients all the way along and allow them to make their way into the body. But in the case of leaky gut, it’s like the poop gets out and that causes all sorts of problems, including inflammation,” he tells us. Now, by drinking this probiotic, prebiotic powder twice a day, he’s solved his digestive problems.

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At 63, Horton now says he is in the best shape of his life and his recent Instagram feed appears to confirm it. “Maybe I’m no longer the fastest runner, but I’m certainly stronger and leaner,” he says, as he proudly shares posts of a body built of plant-based proteins and healthy greens, grains, nuts, seeds, and legumes, and no dairy or meat at all for the past two years.

“I’m proud of the fact that I am fitter now, considering what it took to come back and build my muscle back up after losing 25 pounds that I didn’t need or intend to lose.” He said he recently gained a little more weight, all muscle mass, by staying consistent and working out to feel better, and eating to be healthy, not to impress anyone else (which is a trap, according to the Horton school of motivation). Here are his tips for staying consistent in your life, getting back in shape after the world shut down, and making a fitness habit stick.

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Tony’s 5 tips to make fitness a habit and get in the best shape of your life

There are five elements to my daily routine that allows me to be consistent for decades. You look at a lot of people and it’s hit or miss or a fad, dealing with covid weight.

During the pandemic people fell into one of five categories, Horton says: 

“A friend told me that during the pandemic, there are Hunks, Drunks, Chunks, Monks, and Punks,” Horton tells us. What that means:

• Hunks were people who saw nothing change. They were even more diligent and worked harder. They took this time to be productive and get into even better shape.
• Drunks decided to anesthetize themselves with alcohol.
• Chunks did the same thing but with food.
• Monks decided to not go anywhere, were seriously quarantined full-on, followed all instructions, and didn’t go anywhere.
• Punks didn’t listen to what the scientists said and were COVID deniers.

Whichever you were, he said, it’s high time to get back into action and commit to a healthy habit.

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Tony’s five tips to make fitness a habit and get in the best shape of your life

1. Have a Purpose.

if you’re getting back in the game, know what are you doing it for. So if you want to look good in a dress or so friends say nice things about you, then you’ll probably get fit for a while, but likely end up right back where you were six months ago. “The average person is exercising for all the wrong reasons. Aesthetic reasons, egos, comparison to the past or your younger self,  and other people’s compliments… all that usually ends up not working in the long run.

My purpose is to feel better today. I move today so I feel better today. If I meditate today, then I feel better today. The past is history and the future is a mystery. I want to be present today, improve my life, and show up. My purpose is to live a healthy lifestyle.  I tell people: Train today to make today better. Then: Repeat. When you exercise, your brain produces dopamine and norepinephrine. That’s what helps you feel better and focus, be present.

I do it to be happy and to be able to physically do things I wouldn’t be able to do if I didn’t take care of myself. Exercise is your body and brain’s ability to do more and achieve more and expand your world. I want to go biking in France, or heliskiing, and without exercise, your world gets smaller and smaller and that becomes a chronic, curmudgeonly disorder.

It’s kind of a bummer that around 65 you get to retire, but you can’t still do all the things you could do in your 30s and 40s or even your 50s if you aren’t fit. So you sit around and play backgammon and then sit and watch the news and get in a bad mood. But I have met hundreds of people who have started exercising later in life and ended up doing so much more as they get older. They don’t sit around. And getting in the best shape of their life.

2. Make a Plan.

Tell yourself: Monday I’ll go for my walk, Tues I’m doing my shoulders and arms workout, Wednesday, it’s cardio, Thursday, I’ll go ride my bike. Friday, legs and lower body. Then longer sessions on the weekend. Your plan has to be at least 22 days a month, if you want to look good, be strong, and work on improving your mental and emotional state. If that’s the goal, you have to do it five times a week, period.

You know what time you’re going to get up, and what time you’re going to bed and what time you are going to eat dinner, and go to work–so you should know what time you’re going to exercise! When you plan it, it’s part of your routine and daily cycle. You don’t schedule other things on top of it. You arrange your plans around it! I schedule my workouts seven days a week and if I don’t get in every single one I still get in five. If I scheduled five then more likely I’m going to get in three, and that’s not enough. 

If you are not doing it at least four times a week, then you might as well not do it. Throw yourself down a flight of stairs. The idea here is that we want to thrive. Not just survive. Try showing up at work just three times a week or sleeping just three times a week or eating three times a week. How would that go?

3. Be Accountable.

I am not that self-motivated. I invite five people to do my Ninja workout several times a week. As I plan, I know what I am going to do, and I invite other people to my backyard where we have two Ninja courses, and that keeps me accountable. If you live in Minnesota and in the middle of winter you can go to your basement and it’s 45 degrees and dark down there, and you can do your yoga and then they get the kids to school, anyone who can do that all by themselves, day after day? Those people deserve a silver star. I need other people to get motivated to do it.

When you know when you are going to do it with someone then that makes you accountable to them, and then you’ll do it for the rest of your life. You’ll show up for others, so show up for yourself.

If you still just don’t want to do it? Then go be overweight and die young. That’s the decision you’re making. Yes, this is tough love, but you need tough love involved here. Because the honest truth is it matters. There is a great song by the Godfathers that goes: Birth, School, Work, Death… I may sound curmudgeonly but I am between the work part and the death part. At my age of 63, I don’t think I have been fitter. Because I workout.

4. Food Matters.

I eat really carefully. And I recommend supplementation. Ask yourself: What are you putting in your mouth and what kind of supplements are you taking? I started Power Life because I couldn’t find stuff that worked for me. I need superfoods with ingredients that didn’t cause a rash. I take my supplement every day.

I tried ashwagandha and grape seed extract, maca root, and a lot of things out there, but I couldn’t find something with the right combination for me. I had Ramsay Hunt Syndrome four years ago and got wrecked and lost 25 pounds.

The protein powder has HMB [β-Hydroxy-β-Methylbutyrate] which works with amino acids and helps build muscle mass and growth along with strength training. A lot of it is work ethic. I use this, along with exercise, and then recover, by either foam rolling and going into the cold plunge or using a Theragun. If not getting enough sleep or stress, your cortisol is going to go through the roof, so it all has to work together: Food, exercise, recovery, and lowering stress.

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Ask yourself: What if I got off the alcohol and refined sugar? And what if I got more fiber, and ate a whole-food, plant-based diet? I don’t know anyone who is an athlete, either college or pro who isn’t taking something to help them gill the gaps in their diet. I don’t care if you are keto or paleo or vegan… you need something. I am not pious about the diet thing. I just think people should eat single-ingredient foods.

I’ve been all-vegan for the past two and a half months and now it’s working. Between the vegan diet and supplements, I’ve gained five pounds and experienced no inflammation. Before, I had should inflammation and back pain and was sore in my ankles. But is the vegan diet helping bring down all those inflamed joints? Yes! But I also take Epsom Salt baths and get into my infrared sauna and do all those basic recovery things.

My diet now is: No wheat, no corn, no soy, no dairy, and I’m all vegan. You can be vegan and have none of those things. Most people would not put this much effort into their diet, but I want to feel good and have more energy. Jack LaLanne [who ate mostly vegetarian other than fish] lived to be 96 when both his parents had died young.

Look at your health profile, It’s either genetic, environmental, or behavioral. A lot of science tells us now: that I can control the outcome if I change the environment and my behavior. My parents didn’t live as long as their parents. I think that has to do with behavioral choices. I am going to try to live to be 109. I think it’s fun to get out there and compete with people half my age. 2 Ninja courses on my property and I love to get out and do all that which is fun.

I don’t drink. I have had no alcohol in about 30 years. I didn’t like drinking. I felt like crap. I am very sensitive to alcohol and weed and medications in general. My body responds aggressively to all that stuff. I didn’t like it and was not a good drinker. I drink Pellegrino water and tea.

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5. Adopt a Mindfulness Mindset. 

Mindfulness is part of a category, or mindset, but not the same thing. Mindfulness can be anything from walking your dog or meditating with a candlelit. It’s doing something to let the pendulum swing the other way for a moment. You may say I am going off alcohol and going vegan, but you don’t have a shot at being completely healthy unless you practice mindfulness.

Doctors said I would never get better when I was sick. Mindfulness was the only is the only way to deal with the pain. Sometimes it’s five minutes or longer, or sometimes you can do it while you’re in the car. It’s up to you but you need to find a way to calm your brain.

I recommend James Nestor’s book Breath. Or Jon Kabat-Zinn’s book Full Catosrophic Living. You read these books and realize this is something I wasn’t doing at all. Most people’s mindfulness is a poor night of sleep. Mindfulness and mindset. How do you talk to yourself? What is your way of talking to yourself? Are you being too passive or not advocating for yourself? Ask for what you need. If you are not practicing this mindset, then you are not taking care of yourself.

The Buddhists have been doing this for four thousand years. Then, if you get burnt out you will get sick. I was eating alright, and exercising, and I still got sick. So now I let myself have that mindfulness and let the pendulum swing back the other way.

Ask: What do you need now? To move toward a solution. You may need to start to go in the direction of what you want. With relationships, with kids, and everything. You need to ask what you need. Sit down with your spouse. Face each other and say: What do you need now? I do it all the time. It’s called interviewing your spouse. Try it! Interview them. Even after 25 years of being married, you will learn something.

What’s my job? I ask my wife. She says: To make my life awesome … And I say Damn straight, woman! I get more out of helping her than a new pair of shoes. She does it too. That’s the key to it.

Tony Horton’s latest lesson to his followers, four years after his illness, may not be how to get flatter abs or lose weight. It’s: Be present. You’re only here once.

Bottom Line: To Be Your Strongest and Healthiest, Workout Daily Says Tony Horton

A new study tells us that daily strength and aerobic workouts help you live longer. Tony Horton, the founder of P90X, is living proof of the power of daily fitness and a plant-based diet. He survived a life-threatening illness and now wants to help others be their strongest and healthiest too.

For more great expert advice about how to eat and work out to achieve your goals, check out The Beet’s Fitness & Wellbeing articles.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

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Athletes tend to be great at planning and are often ritualistic about their training regimens, so actually, they do well on a plant-based or vegan diet. Any athlete, whether a marathoner, a yoga devotee, or an exercise-class junkie, knows that an important component of reaching one’s physical goals is sticking to a clean, nutrient-dense diet plan. So, we put together this handy diet and exercise plan for vegan athletes.

If you’ve been thinking about your nutritional needs with respect to your training for the next several months and you want to bring your fitness and health to the next level, you could be ready to take the leap to a vegan diet. It just takes some strategic planning. Plant-based diets are known to help with recovery time, prevent injury (through nutrient-dense food that helps repair body tissue and boost healthy cell generation), and even promote weight loss if that’s a goal.

Fitness Plan for Vegan Athletes

So many athletes have watched The Game Changers, the documentary about pro and elite athletes who are plant-based, from Novak Djokovic to Olympians, Strongman Champions, and Venus Williams, all of whom attest to the fact that plant-based eating helps them recover faster and play at the top of their game.

Sports dietitian Torey Armul, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, has counseled pro athletes, weekend warriors, and marathoners on how to reach their goals with the help of sound sports nutrition. “I’ve always been very interested in the performance side of nutrition, as an athlete in college and later as a marathoner,” she says. She has found that plant-based eating and training effectively go hand in hand.

“I think people who are vegetarian or vegan tend to be somewhat more health-conscious and they’ve done some research — so they often have a leg up on understanding nutrition,” Armul says. “For vegan athletes, [training hard and eating healthfuly] can certainly be accomplished but the program and diet have to be done well, to optimize performance and keep that person healthy as an athlete and an individual.”

It’s less about skipping animal protein and more about choosing the healthies whole foods that are part of a performance plant-based diet: Vegetables, legumes, grains, nuts, seeds, and fruit. Here are the so-called challenges that vegan athletes face, and the tools to overcome them

Making a Vegan Diet and Exercise Plan is Important

Being a vegan athlete can feel challenging at first since it requires some rethinking and planning as you get used to eating this new way. Armul recommends working with a registered dietician, especially at the beginning of your program, just to get yourself set up properly.

“You’ll have to focus on your diet as an important part of the training,” she says. But once you get the hang of it, eating legumes, grains, vegetables and nuts and seeds and getting your protein from tofu, tempeh, soybeans, and other plant-based sources, becomes as natural as lacing up your sneakers in the morning. It’s helpful to plan your meals in advance, shop for proteins, and build meals around your training schedule.

In addition to training meals, you’ll need to plan out your pre-race nutrition and post-race meals, especially during events that offer fuel you have never tried before. (Once events are back on the schedule since most events are on hold for the foreseeable future.) Now is the time to try out vegan protein powders, refuel options, and training gels or blocks.

You won’t want to just grab any old electrolyte gel or sports beans mid-run to replace your electrolytes and energy. The Beet has found several great sources of race energy that are vegan. Check the labels to make sure they’re vegan and don’t contain gelatin or honey (which vegans avoid).

Read More: Vegan Marathon Training: How to Fuel Up on a Plant-Based Diet

“When you’re exercising, you want a simple carb because that’s what your muscles are utilizing,” says Armul. Make sure you have that readily available throughout your training. Stick with your own plant-based snacks like fruit, pretzels, crackers, and even almond butter, and carry your own fuel the race so you can eat what you’re familiar with throughout the event.

Choose Plant Protein

A vegetarian athlete can take in dairy products and eggs as sources of protein to fuel their workouts. Vegans need to pick plant-based sources like beans, legumes and nut butter. “Look to grains,” says Armul. “People are surprised that rice, grains, and flour have protein.” You can also rely on nuts, peas, amaranth, quinoa, seeds, and soy products for protein. And while you can supplement with plant-based protein powders, which contain vitamins and minerals, keep in mind when it comes to food versus supplementation, food is always better, says Armul. Don’t let supplementation be your crutch when you don’t feel like making healthy vegan meals.

Consider a B12 Supplement

This important vitamin is often found in meat and animal products and is also added to many foods that we may not be eating, so it’s one supplement that vegan athletes need to consider adding to their diet. Vitamin B12 is vital in making red blood cells, which transport oxygen throughout the body, as well as DNA synthesis and helping with neurological functions.

“It’s very important for runners especially, (who are more likely to have borderline anemia) to have enough vitamin B12 in their system in order to help replenish their cellular health,” says Armul. You can find vitamin B12 supplements in foods like soymilk, grains, and some cereals. “If you’re not seeing supplementation in your foods, then I’d recommend a vitamin B12 supplement to help reach the recommended daily allowance of 2.4mcg,” Armul says.

As always, consult your primary care doctor before adding a supplement to your routine.

Consider a Vitamin D Supplement

You’ve probably heard of vitamin D referred to as the sunshine vitamin, as we synthesize vitamin D after exposure to sunlight. But vitamin D is also found in animal products and fortified foods. It’s an important vitamin for calcium absorption in the body and bone health.

Research published in the Journal of the International Society of Sports Nutrition found that vitamin D combined with vitamin K may help exercisers with recovery. Vegans can find vitamin D in fortified cereals and orange juice. If you’re concerned that you’re not getting enough D in your diet, consult your doctor about adding a daily supplement. It’s recommended adults get 600 IU of vitamin D daily.

Read More: Guide to Supplements to Consider When Starting a Plan-Based Diet. 

If You Want to Build Muscle, Consider Creatine

Creatine is an amino acid found in foods such as meat, fish, and poultry. Your body converts this amino acid into something called phosphocreatine, which is stored in the muscles and used for energy, Amul explains.

“It’s clear in research that people who eat vegan and vegetarian diets tend to be low in creatine,” says Armul. “We also know that creatine has performance-enhancing benefits. It can help with short-term, high-intensity exercise, with strength, and it helps with muscle rebuilding and repair.” So if you have performance goals as a vegan athlete, it may make sense to look into creatine supplementation.

“If you’re a serious athlete, you’re working hard, and you’re an otherwise healthy vegan, it doesn’t hurt to add a supplement to make sure you have that safety net available since creatine is so important for exercise,” says Armul. Creatine supplements can be taken as pills or powders, just read the label carefully to make sure it’s a vegan creatine source.

When it comes to fueling up before, during, and after their training, vegan athletes can never just assume it’ll work out with respect to finding quality food options. Just as you would never train without planning, Armul says, you need to think about your diet. “Being a vegan athlete requires preparation and planning ahead, but it is totally doable.” And, we’d add, worth it.

For more on plant-based fitness, visit The Beet’s Wellbeing and Fitness articles. 

The post How to Workout and Train Effectively on a Plant-Based Diet appeared first on The Beet.

You don’t need science to tell you that losing weight or gaining muscle on a plant-based diet is possible. Just watch The Game Changers, a revolutionary documentary highlighting the many plant-based professional athletes who are excelling at their sports.

So, what’s the key to leaning down or bulking up while eating vegan or plant-based? It’s all about the numbers, namely calories. “If you want to increase muscle, you have to be in a calorie surplus, consuming more calories than you expend in a day’s time while slimming down is the opposite,” says Adam Stansbury, a fitness trainer in London who’s known as the “Plant-Powered PT.”

And while either bulking up or slimming down can be done on a plant-based diet, there’s one important difference: “Whole, plant-based foods are nutrient-dense but not calorie-dense,” says Karina Inkster, vegan fitness and nutrition coach in Powell River, British Columbia. “Comparing a vegan diet to eating lots of calorie-dense processed foods, it can be slightly more challenging to bulk up [on a vegan diet] and slightly less challenging to slim down,” Inkster explains. But you can definitely choose how your body responds to your diet by choosing the types of foods you eat. Here’s how to get it right.

Bulking Up on a Vegan or Plant-Based Diet

If you want to gain muscle, two main nutritional strategies should dominate your game plan: Being in a calorie surplus and getting the right amount of protein. “You have to stimulate the body to grow muscle,” Stansbury explains. “It’s an energy-intensive process and generally not something the body wants to do.”

Most nutrition professionals recommend that vegans get slightly more protein than their non-vegan counterparts if they want to build muscle. “This is just to ensure that you’re getting a wide variety of amino acids and enough of the essential amino acids, which your body can’t produce,” Inkster says.

How much more protein you need when building muscle depends on your size and activity level, as well as your body goals. Stansbury recommends at least 1.5 grams per kilogram of body weight, up to 2 grams of protein per kilogram of body weight, if you’re a bodybuilder, Inkster recommends anywhere from 1.8 to 2.5 grams of protein per kilogram of body weight, depending on your type of training and your intensity.

Vegan Foods to Help You Build Muscle

Just make sure you’re eating a variety of protein sources, such as beans, legumes, tofu, tempeh, seitan, and textured vegetable protein. Add in nuts, seeds, nut butter, and a scoop of plant-based protein powder in a smoothie in the morning. One word about protein powder? “It’s not absolutely necessary, but it boosts your protein without also boosting your carbs and fats,” Inkster says. So if you’re trying to bulk up, it can help your worked muscles repair faster.

Your rate of muscle gain will largely depend on your strength training experience and regimen, Inkster says. Men who are beginners can expect to gain 1.5 to 2.5 pounds of muscle per month while women who are beginners can expect to gain .65 to a pound of muscle per month. Men on the more advanced scale will gain up to .6 pounds of muscle per month while advanced female trainees will gain, at most, .25 pounds of muscle per month.

How to Lose Weight on a Plant-Based or Vegan Diet

Losing fat and getting lean on a vegan diet is exactly the same as losing fat on a non-vegan diet. “You have to make sure you’re in a calorie deficit,” Inkster says. 

Leaning down is not complicated. Your body will respond quickly to the whole foods you eat consistently. Accomplishing it is easy if you follow the philosophy of eating the rainbow and foods you could grow (if you owned a farm). “Focus on eating a variety of different colored plant foods, especially fruits and vegetables,” Stansbury says.

Also, make sure you’re eating foods that give you lots of calorie bang for your buck like big salads that fill you up for relatively few calories, Inskter says. And of course, protein is still important to help ensure you’re losing fat, not muscle. Focus on including protein-rich foods like tofu, tempeh, alternative pastas made from beans or edamame, hemp hearts, chia seeds, nutritional yeast and textured vegetable protein.

How much fat you lose will vary, but remember that it’s about losing it permanently, not necessarily quickly. “Research by Precision Nutrition shows that a reasonable rate of fat loss is one to two pounds a week for men and .8 to 1.6 pounds for women,” Inkster says.

Bottom Line: It is possible to build muscle or lose weight on a plant-based or vegan diet.

Remember that the body takes time and resists change, Stansbury says, no matter your goal. Be patient and stay consistent with your efforts to follow a plant-based diet, either to bulk up or to lean down. Your body will undoubtedly respond.

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post How to Bulk Up or Lean Down on a Plant-Based Diet appeared first on The Beet.

What is CBD?

CBD, or cannabidiol, is a phytocannabinoid present in cannabis plants. While it doesn’t contain any psychoactive effects like THC, or tetrahydrocannabinol, the phytocannabinoid that makes people feel “high,” it does boast other benefits: Research has shown that taking CBD is linked to better sleep and less anxiety.

While research on the impact of CBD on sleep and anxiety is still in its infancy, studies suggest its effectiveness as a sleep aid. There is also plenty of anecdotal evidence; perhaps you’ve heard from a friend or family member directly that swears by it. And, there’s a reason that CBD is being medically prescribed for sleep.

CBD Shown to Help Stress and Sleep

A recent study showed that sleep improved in 66 percent of participants taking CBD, and the same study concluded that cannabidiol may hold benefits for anxiety-related disorders. Clinical professor and neurosurgeon at the University of Pittsburgh Medical Center, Joseph Maroon, M.D., has also researched the effect of cannabis on the brain and says that CBD has properties that could help some people sleep better. Most importantly, CBD appears to ease anxiety and pain, both of which can make it challenging to fall or stay asleep.

The Best Vegan CBD Products

Nowadays, it seems like CBD comes in every form you can think of, even CBD tampons. (Yes, that is a thing.) But don’t buy just any CBD product online – Look for reputable brands at your local dispensary or online that source hemp or cannabis from trusted farms. And, look for companies that third-party tests (so you can be confident you are getting what’s promised). We’ve made your job easier by rounding up reputable brands that meet all of the above criteria and are also vegan and cruelty-free.

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1. Sleepy CBD Gummies, Winged Wellness, $35

Winged Wellness makes products targeted toward women that use high-quality, organic hemp infused with relaxation-promoting ingredients. They make a number of products including Relaxation CBD Gummies, and Sleep CBD Gummies that people swear by. Their packaging is also beautiful, so if you are looking to send a sister, mom, or friend a gift, this is the brand you’ll want to give. Sleepy CBD Gummies are a perfect way to wind down the evening and help you doze off in peace.

Purchase Winged Wellness CBD products online here. 

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2. Remedy Tincture, CBD, Mary’s Medicinals, $50

This appropriately named product is one of the go-to’s for people who want a more restful night’s sleep. Note that this brand makes CBD and THC products, so read the label before you buy. Mary’s is best known for its dropper infused with its secret weapon ingredient, CBD, as a strong sleep-inducing tincture.

Find them at your local recreational or medical dispensary (since some products include THC) or buy them online here.

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3. Mixed Berry Hemp Gummies, Wana Wellness, $44.99

Wana Wellness is a line of handcrafted gummies made from Colorado-grown hemp. With plant-derived flavors and colors, their ingredient mix makes for a great-tasting gummy. While you might feel relaxing effects after taking them, they are not marketed or intended to put you to sleep, so these are an excellent option to take in the morning, or throughout the day for a little slice of calm.

Find Wana Wellness products online here.

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4. CBD Sleep Gummies, Greater Goods, $22

Greater Goods makes innovative, creative – and damn good tasting – CBD-infused products. Greater Goods says they are “on a mission to rescue the world from the mundane and free everyone from the conventional expectations of CBD.” That they do. Every product is crafted by hand in small batches in Portland, Oregon, and made from organically cultivated hemp oil. Try the vegan Chocolate Bar which is completely vegan and free of gelatin for a nighttime treat.

Purchase Greater Goods’ CBD products online here. 

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5. Rosemary Lavender Roll-On, Make & Mary, $42

Many of Make & Mary’s CBD products are also infused with essential oils known for their anti-inflammatory and antioxidant properties. They say the combo helps to relieve arthritic tension, headaches, and muscle soreness while having a soothing and calming effect on the body and its CBD extract also aids in reducing inflammation. They have a wide range of beauty and home products as well all made with hemp grown in Oregon.

Purchase Make & Mary’s Rosemary Roll-On in the brand’s online shop. 

The post Try These 5 CBD Products for Better Sleep and Reduced Anxiety appeared first on The Beet.

Of course, if like most dads, he also never wants you to pay a lot for stuff that ultimately hits his bottom line (if like most of us you still get a little help from the top), we found the best gifts at the most reasonable prices that show you care a lot even if you didn’t spend a lot.

Here are 15 Father’s Day gifts that help you celebrate your favorite dad, or the father figure in your life. He’s the guy who made you get up and dust yourself off when you fell off your bike, or taught you how to skate, ski, or snowboard. He is also the guy who had your back when you needed it most (and reminded you that the betches in high school never amounted to a hill of beans). Dad is the guy who, ultimately, helped make you who you are. Let him know you really, really appreciate him.

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1. Hourglass Water Bottle

For the dad who shirks apps and tech innovations, here’s a product he can get behind: A 32-ounce glass water bottle that helps you track your water intake between 9 a.m. to 5 p.m. to ensure you get your two liters worth (so he’ll use the Hourglass twice to hit the daily goal of eight glasses of water a day). It’s as easy as keeping the water level lined up with the current time on the….Grandfather clock.

Treat dad to the Hourglass Water Bottle, for $29.

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 2. HyperVolt Body Massage Gun 

Everyone wanted these for the holidays and though they were on the list, at that time the $500 price tag just seemed too steep. Now there are really great ones at lower prices and no question, this will be a hit with the Dad who carried you on his shoulders and now has more aches and pains. The HyperVolt works great boasts a silent multi-speed massager and comes with interchangeable heads to get into every sore muscle, neck, or joint that needs a little extra TLC. and a rechargeable lithium battery.

Click here to learn more about the HyperVolt Body Massage Gun, for $159.

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3. ClassPass Gift Card, gift cards in any amount

We know, we know, your dear pop is waiting with bated breath for that amazing moment when he can return to his yoga studio or spin maestros. Until then, let him choose from 50,000+ virtual classes a week—including boxing, HIIT, yoga, and more—that he can enjoy from the safety at home, or if he’s lucky, on a yoga mat in the backyard.

Check out ClassPass Gift Cards, and pick your favorite for dad. 

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4. Rich Roll’s Finding Ultra book, Revised and Updated Edition

This book is the perfect gift for the dad who needs inspiration, and it may just change his life. Rich Roll is an ironman and plant-based advocate with a podcast and a following among macho athletes and weekend warriors alike. It wasn’t always the case. On the night before he turned forty, Roll was fifty pounds overweight and unable to climb the stairs without stopping.

He changed his diet to a plant-based one and began daily training, and morphed in just months from couch potato to endurance athlete. Finding Ultra recounts his journey to the start of the most elite Ultra Man competition, where athletes cover 320 miles of swimming, biking, and running. He then did the EPIC5—five Ironman-distance triathlons in less than a week, each on a different Hawaiian island. Tell Dad you just want him to run a 5K with you.

Rich Roll’s Finding Ultra, Revised and Updated Edition, in paperback $13.95.

5. Partake Brewing 5-Pack,  $18

Just because dad doesn’t drink or is trying to be more health-conscious doesn’t mean he can’t enjoy a cold brew. Treat him to Partake’s award-winning craft non-alcoholic beer. Between the IPA, Pale Ale, Blonde Ale, Red Ale, and Stout he’ll have as hard a time picking favorites as he does between children. Made with all-natural, anti-inflammatory ingredients, sit back, relax, clink cans, and catch up with your old man over a drink you can feel good about.

Check out the Partake Brewing 5-Pack, for $18. Cheers to that!

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6. Aventon Electric Level Commuter Bike 

With gas prices already through the roof, Dad may want to consider bike commuting. Or at least doing some of his errands on two wheels. And while just about every type of e-bike exists (mountain, road, commuting and hauling kids or other stuff) this bike was named by Bicycling Magazine as the best all around e-bike for any possible use case, and it’s a growing field of competitors, so that should tell you something.

This relatively quiet bike comes with a built in rack, so Dad can carry everything he needs for his midtown meeting or Saturday pickle ball match. It’s not an inexpensive gift, rounding up to 18 Benjamins, but hey, Dad’s worth it!

Aventon Electric Level Commuter Bike, $1,799.

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7. SmartBox Vegan Box

Sometimes, a man just wants to watch last season’s baseball game, crack open a cold one, and snack. Either buy this tasty collection of bites as a one-time gift or a recurring subscription for a time frame of your choice. Either choose the pre-set vegan box with popcorn, fruit crisps, cookies, and more or curate your own plant-based selection based on dad’s palate.

Check out the SmartBox Vegan Box for $39.99, or sign up dad for a subscription.  

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8. Cubii Pro

For the fella that loves squeezing a workout in whenever he can (hello, dad who’s addicted to his exercise bike desk!), the first smart compact elliptical machine lets dad sneak some cardio activity in while at the kitchen table, sitting on the couch, or at his desk. Using the Cubii mobile app he can also track his workout progress (strides, steps, calories, distance, and time logged) as well as compete with other users on the app. Family elliptical challenge, anyone?

Learn more about the Cubii Pro, for $349.

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9. Flex Disc

Jazz up dear pater’s workout routine with these easy-to-use, versatile tools that help with balance and activate many muscle groups in the body. He’ll be thanking you big time as he sees his strength, flexibility, and balance improve.

Check out the Flex Disc; $79 for one Flex Disc, $99 for set of two mini Flex Discs

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10. Headspace

Give your favorite fella the joy of meditation with the motivation his Fitbit provides him with—stats, gentle nudges, and a never-ending quest to beat his best. With categories from stress to relationships, sleep to SOS, there’s no shortage of tracks to cue up on this comprehensive meditation app that also includes “sleep casts,” animations, kids programming, and more. Heck, he can even kill two birds with one stone and do any of several walking meditations on Headspace and log steps while he tunes into his surroundings and inner experience.

Check out Headspace; $69.99/year (first two weeks free).

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11. Bed of Nails Acupressure Mat

Help your dad alleviate stress and muscle tension with this acupressure mat, available for purchase in a variety of colors. Ideal for those grappling with anxiety or can’t calm down before bed, acupressure mats have also been proven effective in muscle pain relief and management. Resting on the nails is said to release pain blockers, such as oxytocin and endorphins, so it’s helpful for chronic back and arthritic pain, along with general tension. Another great option? The Bed of Nails Acupressure Pillow, (currently $60.23) a man’s best mate in the Battle Against Neck Pain, besides Yoga with Adriene for neck and shoulder relief

Check out the Bed of Nails Acupressure Mat for $79.95.

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12. Mosaic Foods. Meal Delivery Service.

Want to help dad eat healthier? He’s going to love it when he finds out you signed him up for a subscription to Mosaic Foods. You can choose vegan or vegetarian meal plans, from a vast menu of delicious tasting entrees and now smoothies! Mosaic is the closest thing to having a private chef, with fresh-tasting meals ready in minutes. Just unwrap it and stick it into the microwave. Founded by two guys named Matt and Sam who wanted to offer farm-to-table fresh food to busy professionals, Mosaic is like having your own small-batch food delivery at the ready. Now national, Mosaic still delivers that small-batch taste.

Check out all the options for fresh meal delivery service at Mosaic’s website.

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13. Hydrow Interactive Rowing Machine

The latest at home workout machine is a new, improved rowing experience called Hydrow. The smooth, sleek machine is just the start of the fun, since Hydrow offers 1:1 coaching, live streamed classes with a screen that makes the rower feel like they are sculling along their favorite river, and a library of thousands of workouts to choose from.  Your lucky dad (and anyone else in the house who wants to try rowing as a sport) will think this is way cooler than a Peloton.

Rowing, or sculling involves a full body motion. You are poised on a sliding seat that requires you to push your legs down and away from anchored foot positions, while your upper body engages to pull the handle into your stomach. The proper stroke involves your legs, butt, abs, back, shoulders, arms and hands – and uses about 86 percent of the body’s major muscle groups in any given workout.

Shop Hydrow’s website here. A Hydrow machine costs $2,495.

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14. 1-800-Flowers Pilea Peperomioides Plant, $59.99

He may long be off the hook from changing your diapers, but that doesn’t mean your father doesn’t have the urge to nurture something of his own. This handsome plant is easy-to-care-for and purifies the air and will be a welcome addition to any table or countertop. Want to gift this Pilea Peperomioides houseplant (also known as the UFO plant because of its saucer-shaped leaves) a companion plant? Try the Snake Plant (Sansevieria) for  $49.99.

Check out 1-800-Flowers Pilea Peperomioides Plant starting at $59.99.

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15. Fluid Stance Balance Board for his Standing Desk

Make every Zoom call into a core workout by adding this balance board to his home office. He can pretend he’s snowboarding or surfing while keeping his balance and not get that backache and chair fatigue from hours of rolling calls and returning emails. This board makes work a little more fun.

Then use it as a game and time yourself to see who can stay upright longer without tipping down to one side. It actually energizes you as you stand, and builds core and length strength as you get better at balancing.  The $249 Level is a great option for the price.

Check out the Fluid Stance Balance Board for his Standing Desk for $249.

The post 15 Father’s Day Gifts for the Fitness and Wellness-Loving Dad appeared first on The Beet.

Now, more than ever, athletes are switching to plant-based to raise their strength, fitness, and overall performance levels. However, there still seems to be a huge misconception of plant-based lifestyles, especially in regards to if they are adequate enough to fuel athletic performance. We spoke to Tara DellaIacono Thies, RD, a registered dietitian at Summit Nutrition Strategy and a member of Gainful’s science advisory board, who regularly counsels athletes on how to incorporate healthy foods and nutritional habits for optimal health. Here’s what she had to say about vegan diets for athletes.

Athletes and Plant-Based Diets

“Athletes can thrive on a plant-based diet. In fact, many athletes make the elite ranks without eating meat and animal-based foods,” Thies says. A review published in Nutrients found that athletes who follow plant-based diets could see improvements in their heart health, performance, and recovery. Vegan diets have been studied to help reverse plaque, improve high blood cholesterol, and reduce high blood pressure, excess weight, and diabetes risk.

Eat Like a “Game Changer”

It’s been a couple of years since The Game Changers was released and became one of the most-watched documentaries, showing that some of the world’s strongest and most accomplished athletes don’t need meat or dairy to succeed. Athletes are now swapping out dairy and animal protein for plant-based protein sources, like chickpeas and lentils. Here, Thies breaks down how athletes can eat like a “Game Changer” to optimize their performance and improve recovery.

“Plant-based athletes should pay close attention to calcium, iron, vitamin B12, choline, vitamin D, and zinc,” she says.

• “Iron-rich foods: Legumes, soy products, nuts, seeds, whole & enriched grains, certain dark-green leafy vegetables, and dried fruits.
• Calcium-rich foods: Dark-green leafy vegetables, calcium-fortified foods such as tofu, soymilk, almond milk, rice milk, and orange juice; legumes, nuts, and seeds.
• Vitamin B12 foods: These are few and far between but it is sometimes fortified in foods like soymilk, cereal, meat substitutes.
• Zinc-rich foods: legumes, soy products, nuts, seeds, and whole grains.”

Many plant-based athletes also take supplements for nutrients such as choline, vitamin D, and vitamin B12, as they are not found in many plant foods, Thies says. Athletes should consult their physician about the best supplement to take to suit their nutritional needs. There are plenty of plant-based options available on the market, including ones packed with fruits and vegetables.

From tennis and soccer to figure skating and weight lifting, there are a number of plant-based athletes who credit switching to a vegan or plant-based diet with improving their fitness and results – with greater energy levels, faster recovery time between workouts, and improved mental clarity. Here are seven world-renowned Olympic gold medalists who are powered by plants.

1. Meagan Duhamel

Trained figure skater and Olympic gold medalist Meagan Duhamel has lived a plant-based lifestyle since 2008. She even has a wellness blog called Lutz of Greens, where she dives into her journey as a vegan athlete.

“I am able to recover and train with more intensity than most of my training mates. I also managed to stay completely injury-free while competing at the highest level into my 30s, which is extremely rare (if not unheard of) in figure skating. I credit so much of my health and sports success to my plant-based lifestyle,” she told MindBodyGreen in an interview.

2. Hannah Teter

Professional snowboarder and Olympic gold medalist Hannah Teter also adopted a plant-based diet in 2008. She switched to a plant-based diet and started advocating for animal cruelty after watching the documentary, Earthlings, which sheds light on the harsh treatment of animals for meat production.

She credits turning plant-based for making her a better athlete: “I started that [a plant-based diet] last year and feel stronger mentally and physically, and springier,” she told People in an interview.

3. Serena Williams

Professional tennis player and four-time Olympic gold medalist Serena Williams has been vegan since 2012.

Serena told Bon Appetit that she cleaned up her diet and started eating vegan when her sister Venus was diagnosed with Sjogren. She said that together, they learned to eat lots of raw foods and smoothies. While they do eat mostly plant-based foods, they both say they do cheat once in a while, calling themselves “chegans” recognizing they are not perfect and it’s ok to allow some room to be imperfect. “I try to make the majority of my meals raw and vegan, but I’m only human and am known to cheat a little bit,” says Serena.

4. Venus Williams 

Tennis champion and four-time Olympic gold medalist Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and reduce symptoms of Sjögren’s syndrome, an autoimmune disorder.

Now 39, Williams says that being mostly plant-based helps her dial back the symptoms of debilitating joint pain and fatigue. “I started eating raw and vegan for health reasons,” Venus told Women’s Health in an interview. “I needed to fuel my body in the best way possible.”

5. Alex Morgan

Soccer star and Olympic gold medalist Alex Morgan adopted a vegan lifestyle in 2017 and has not looked back since.

“​​As I started to go more plant-based, first giving up meat and then giving up dairy, I realized the health benefits. I would get reports from my doctor, and my cholesterol dropped in half, which is crazy. All of my blood work, which I do every few months, was better. And my recovery was much better, I wasn’t fatiguing as much. So it benefited me all around. I was fearful it would affect soccer in a detrimental way but it was the opposite. It made me feel better,” says Alex in an exclusive interview with The Beet when asked about her vegan lifestyle.

6. Carl Lewis

Carl Lewis is one of only four athletes to have won nine Olympic gold medals during his career as a runner. He’s been fueled by a plant-based diet for over 25 years now.

“I changed my diet to a vegan diet and I set all of my personal bests at thirty years old,” said Carl during an interview with Oprah Winfrey. “I basically shop at the health food store,” Lewis shared in an interview posted by YouTube channel Food for Athletes. “I eat tons of lentils. Love beans … I did the things I need to do to replace the things you would get with the tremendous amounts of meat most people eat.”

7. David Verburg

Track and field athlete David Verburg is a three-time Olympic gold medalist. He started his journey into veganism in 2018, which was inspired by his advocacy and love for animals.

“Once I tried [a vegan diet], I noticed an increase in my energy, and it’s been great so far. [In quarantine,] I’ve been taking recipes I used to do before I was vegan and making them vegan,” he said in an interview with Runner’s World.

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

The post These 7 Olympic Gold Medalists Are Powered by Plant-Based Diets appeared first on The Beet.

What are the best vegan post-workout snacks? If your goal is to build muscle, help speed recovery, and get leaner, refueling requires a combination of complex carbohydrates, lean protein, and electrolytes, as well as hydration. You don’t need a protein powder to get everything you need for recovery and to repair damaged muscles, since you can get it from whole foods.

To prevent you from guessing what foods are best, we compiled a list of the top 8 foods you’ll want available in your fridge and pantry after every workout. Here we found the healthy post-workout foods that do all that and have beneficial vitamins and minerals to avoid a drop in your performance and help your muscles repair.

Best vegan food for muscle recovery

Tofu for protein, to help muscles repair and rebuild

One of the key nutrients post-exercise is protein, which plays a large role in repairing muscles. According to a 2013 article, eating protein after exercise assists the skeletal muscle to adapt and change according to the specific workout which helps with muscle reconditioning.

Tofu made the top 9 foods because of the boost of protein in every serving (about 9 grams per 3 ounces). Plus tofu is one of the few plant-based proteins that contain all 9 of the essential amino acids your body needs to rebuild damaged muscle tissue. A 2015 review states that soy proteins can offer cardiometabolic advantages all while supporting lean body mass gains and promoting fat loss.

Flaxseed for muscles repair and to fight soreness

The addition of flaxseed to smoothies, salads, or yogurt can give great texture but also a heaping amount of omega-3 fatty acids (1.8 grams per tablespoon, to be exact). These fats can help combat inflammation, which could prevent muscle soreness after a solid workout.

According to a 2021 study, healthy males that received 3 grams per day of omega-3 supplementation had improved aspects of exercise-induced muscle damage, which included muscle inflammation, strength loss, and muscle soreness.

Quinoa for clean protein to build muscle

If you’re not a fan of tofu, quinoa is another plant-based grain that contains high amounts of protein which contains all of the essential amino acids that you need. According to a 2015 article, it also contains higher amounts of lysine and methionine (two amino acids) compared to other plant-based proteins.

Lysine is an important amino acid to add to your diet since we are unable to make it ourselves. Our skeletal muscle contains high amounts of lysine, and if it gets too low it could affect protein synthesis (the rebuilding of muscle after a workout).

Leafy greens help boost muscle function

Stock up on your leafy greens and whip up a salad post-exercise because a diet full of nitrate-rich greens has been shown to boost muscle function. According to the 2021 study, participants who consumed high amounts of nitrates (which are found in leafy greens like spinach, kale, and lettuce) had an 11 percent stronger lower limb strength.

When nitrates are consumed, our body converts them into nitric oxide. This helps to open up our blood vessels which allows better blow flood and improved exercise performance.

Watermelon for hydration

Hydration post-exercise is very important to avoid becoming dehydrated, and what better way to replace those fluids than munching on some watermelon. Eating 1 cup of watermelon is comparable to drinking one-half cup of water, plus it comes with potassium and magnesium (important electrolytes that get lost with sweat).

Watermelon also contains the amino acid, l-citrulline, which has been shown to relieve post-workout muscle soreness, reduce blood pressure, and improve cardiometabolic health according to a 2013 study.

Vegan post-workout carbs and healthy fats

Avocados improve recovery and add healthy fat for cardiovascular performance

This creamy fruit contains loads of heart-healthy monounsaturated fats, but also a surprising amount of fiber. A 2013 study found that swapping out monounsaturated fatty in place of saturated fatty acids may actually keep you motivated to continue to exercise, plus it was shown to boost resting energy expenditure (the number of calories you burn at rest) by 3 percent.

Eating avocado may also benefit you pre-workout, with a 2020 study finding that participants receiving avocado before running on a treadmill at submaximal levels (about 85 percent of maximum heart rate) had improved cardiovascular recovery, including heart rate and blood pressure.

Sweet potatoes to add fiber, potassium, and healthy carbs

Although protein gets a lot of attention post-workout, carbohydrates are another macronutrient that is important to replenish. Our body uses stored carbs in the form of glycogen to supply our muscles fuel when we exercise. Refueling on carbs is important to ensure they are available for our next physical activity.

One large sweet potato (about 180 grams) can contain upwards of 37 grams of carbohydrates, plus other beneficial nutrients such as potassium and beta carotene. According to a 2019 study, consuming potatoes was as comparable to carbohydrate gels in replenishing and sustaining carbohydrate availability for exercise performance.

Rice cakes for fiber and complex carbs

Rice cakes contain ample amounts of carbohydrates, but compared to other grains, they don’t have as much fiber. Although fiber is an important part of a healthy diet, it slows the release of glucose into the blood that provides energy.

According to a 2018 report, high-glycemic carbs that pass through the digestive system quickly, such as rice cakes, can help to replace the glycogen that gets lost after an intense workout. It states that eating around 0.5 to 0.6 grams per kilogram of rapidly digesting carbs every 30 minutes for 2 to 4 hours post-exercise can increase glycogen synthesis.

Bottom Line: You can get all the nutrients and protein you need to refuel after a tough workout from whole foods. If you want to add more protein to your diet, you can do so with vegan protein powders.

Look for more ways to improve your workouts without breaking the vegan diet streak? Check out our plant-based diet and exercise tips!

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Morgan is 7,254 miles from home and missing her 14-month old daughter, Charlie. Now in the Olympic Village, she is trying to stay healthy and relaxed as she goes into what might be the biggest challenge of her career. As a 33-year-old player, who has won 2 consecutive FIFA World Cups (in 2015 and 2019) and an Olympic gold medal in London, in 2012 (when she was still in her early 20s), and as the odds-on favorite to help the USA win gold again.

“It’s challenging being away from her but I am not the only Mom in this boat. And it makes me know I can do hard things,” Morgan says.

Morgan could rack enough points to be among the winningest players in history. With over 9 million Instagram followers, she knows that the worlds’ eyes are on her, and so Alex is telling herself to “live in the now,” and “just breathe.” In an exclusive interview with The Beet, she shares her motivational secret weapon, her diet, including what she eats in a day, and how she manages to fuel up and get plenty of protein on a vegan diet, and how motherhood has left her in the best shape of her life.

Alex Morgan shares her secret weapon in her bid to help Team USA win gold

“I have so many intense moments coming up,” Morgan tells The Beet in a Zoom call from Tokyo last night (which, at 10 pm ET is 11 am the next day, her morning). “I tell myself to take a breath and to enjoy the journey I am going on now. It’s overwhelming to think about what’s ahead, so I try to live in the now, and  remember to breathe.”

Morgan’s Instagram posts are full of her pictures with the adorable big-eyed Charlie, walking, snuggling, and bonding in advance of her Olympic trip. As any mother of a young child can attest, being away for a long stretch is hard, but for Morgan, it reminds her of the stakes. She knows she and her teammates have a job to do and she is there to focus and get it done.

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The 2016 Olympics didn’t turn out the way she had envisioned when Team USA lost in the quarter-finals to Sweden, it was a heartbreak. But now she is stronger mentally, and fitter physically than ever in her expansive career, she says, and as a vegan athlete, having given up meat and dairy back in 2017, Morgan feels that her diet of plant-based foods has helped make her healthier. She is able to recover faster from intense training sessions, not feel the fatigue as acutely, and become leaner and fitter than ever. Here she shares her advice to anyone, athlete or not, who might be considering switching to a plant-based diet. Morgan also shares her motivational drivers and what keeps her feeling that she can live her life to its fullest, even when she is far from home.

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The Beet: What made you go vegan, and how has your thinking changed?

Alex Morgan: Initially, in 2017, it’s been 4 years now, I did it for ethical reasons because of factory farming we do in the US.  I felt disgusted with myself since I didn’t feel good eating this meat that was part of that. I didn’t want to support that. It’s so unnatural, the way animals live and die. And as I started to go more plant-based, first giving up meat and then giving up dairy, I realized the health benefits. I would get reports from my doctor, and my cholesterol dropped in half, which is crazy. All of my blood work which i do every few months was better.

And my recovery was much better, I wasn’t fatiguing as much. So it benefited me all around. I was fearful it would affect soccer in a detrimental way but it was the opposite. It made me feel better.

I feel fitter now as a mom than I ever did before. I am in the gym and doing as much training as before, but there is something about being a mom or going through pregnancy, and being a mom there is like an energy reserve, I definitely feel fitter now. I feel like my body changed and I am embracing it. I am fitter than I’ve ever been,

The Beet: What do you eat on a typical day?

Alex: Breakfast is oatmeal with banana, blueberries, cinnamon, and a little bit of maple syrup to sweeten it.

Lunch is a big salad with pecans, walnuts, beets, or I’ll have tofu with rice and veggies. That’s a typical lunch.

Dinner I love Mexican food so it will either be a burrito bowl or tacos, with black beans and rice. I love Fajita veggies, with salsa, and avocado. Charlie loves all these things so it’s easy to make for the whole family. She isn’t strictly vegan, because I eat this way, I would say she is naturally eating a lot of things that I eat.

Snack: I love an energy ball, so that’s nut butter, oats, some chocolate chips and coconut flakes. All rolled into a ball so it’s a lot of healthy energy.

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The Beet: What’s your secret weapon, to stay motivated on or off the field?

Alex Morgan:  In terms of on the field? Off the field? My secret weapon is my family. I get confidence, encouragement, and support from my family. They are just everything. I feel like I can live my life to the fullest and do what I want to do and be who I want to be, because of my f family.

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The Beet: There’s so much at stake. How do you stay calm? Do you have a mantra?

You wrote in a recent IG post: “I’m going to miss my baby girl so much this month. Charlie girl, I’ll make it worth it!” Bringing home the gold for her, your team, your country, and your sponsors, like VW, Nike, GrubHub, and Molecule sleep.

Alex Morgan: I tell myself, “Live in the now.”

Going through these big moments, the World Cup, and the Olympics, and I try to live in the now. I will have so many intense moments coming up in these next two weeks, I try to remember to take a breath and tell myself to just “Live in the now.” I have found over the past ten years on the national team, I know that there is more to it than just the journey. Live in the now and remembering to breathe. And enjoy the moment.

So that’s my mantra: I tell myself: “Take a breath and enjoy the journey I’m going on now.” It’s overwhelming to think about going somewhere in the future, so I am living in the now and remembering to breathe.

The Beet: What advice would you give to someone who wants to consider switching to a vegan diet?

Alex Morgan: I can only attest to how I went vegan. I made a slow transition. First I cut out meat, before eggs and dairy. That helped me get a sense of what my meals would look like, before going cold turkey.

But the other advice I would say is, Give yourself grace. There are times when I may find myself eating something that has eggs in it or dairy. Sometimes that slips into my diet and I am trying to eat healthy and plant-based but when that happens I tell myself to give myself some grace. So if you are trying to live healthily and vegan, you can forgive yourself. That’s what I mean by giving yourself grace.

My husband is not vegan and neither is my family. My dad actually went vegetarian to be supportive and encourage me. So when you spend time with family, especially around the holidays, there is not always going to be a full well-balanced meal that is vegan, so sometimes it does not work out for me to eat every single meal totally vegan and as an athlete, I have to be okay with that.

The Beet: Good luck! I want to tell you that we are all rooting for you. I hope you feel it!

Alex Morgan: We do. We are going to do what we set out to do and we definitely feel all the support from everyone back home. We appreciate it!

Alex Morgan makes a surprise appearance on Zoom, from Tokyo

At the very end of our call, Alex surprised me by popping up on the screen. She had postponed the call briefly to fit in a massage, apologized for having to do that, and I explained that as an athlete this was part of her needing to take care of her muscles, her body and instrument of success. In other words, understood. Still, I was pleased when she smilingly joined the video. Wait for it. And watch the entire interview here.

Sponsors get behind Alex Morgan and USA Soccer’s bid to win gold in Tokyo

Morgan has so many supporters, from VW to Nike, and Skimms to Molecule Sleep, as well as Grub Hub and others. Here are a few of her sponsors. She writes on her IG: The better I sleep, the better I recover, the better I play. It’s basic science.

The athletes are all living in sparse dorms in the Olympic Village with minimal furnishings and a bed made of heavy-duty cardboard with a mattress on top. “Living in the now” for these elite athletes also means pushing all thoughts of future endorsement deals or television or book contracts out of their heads, since it hinges in some part on what happens in the next two weeks. It’s great to see companies getting behind women athletes and female soccer stars like Morgan and the rest of Team USA.

A few sponsors that support her, who you may want to support back:

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The post Alex Morgan’s Secret Weapon and Becoming the Fittest She’s Ever Been appeared first on The Beet.