Balance January 2020 - 45

FOOD
VEGAN
LIVING

MEET THE EXPERTS
KATE SHILLAND,
MSc, ANutr
Kate is a sports
nutritionist who
provides no-nonsense,
healthy and sustainable
eating plans that
aid her clients in
optimising their
sports performance.
@kateshilland

1. BE PATIENT WITH
YOUR BODY
BEAT THE
BLOAT
Don't fret if you
experience issues
with bloating
and digestion
when you first
go vegan.
Kate says: "An
increase in fibre simultaneously increases the
fermentable carbohydrates, which can initially
cause wind and bloating. Be sure to up your
intake gradually while your digestive system
gets used to the changes, and your diversity
of gut bacteria increases to deal with the
additional fibre."

FEND OFF
FATIGUE
With meat
containing
so much iron,
suddenly cutting
it out can make
way for fatigue.
Vitamin C-rich
foods such as
leafy greens, nuts and seeds are a great source
of iron, and are prime for snacking on if you
find low energy levels are leaving you helplessly
craving meat.
Selene says: "Try snacking on dried fruits such
as apricots, dates and figs - all high in iron - as
well as Brazil nuts, almonds, pumpkin seeds and
sesame seeds."

TJ WATERFALL
MSc, ANutr
A nutritionist with a
passion for fitness, TJ
is the founder of Meat
Free Fitness - a hub of
delicious and healthy
vegan recipes, nutrition
guides, and fitness tips.
meatfreefitness.co.uk
@tj__waterfall

SELENE NELSON
Selene is a vegan
activist, journalist,
and author - her
call-to-action book, Yes
Ve-gan!, was published
on 26 December 2019.
Yes Ve-gan! (Gaia
Manifestos, £20)

2. DON'T PANIC ABOUT PROTEIN
THE AVERAGE JOE
Don't sweat about the
health implications of
sacrificing that steak
- contrary to popular
belief, there's actually a
large amount of protein in
most plant-based foods.
TJ says: "You certainly
don't need meat, fish or
animal products to get
enough protein. Pulses
[beans, chickpeas and
lentils] contain around
15-20g of protein per cup,
and other high protein
foods such as tofu, tempeh and seitan typically contain around 20-25g
per serving - making them ideal swaps for vegans."

THE ATHLETIC
JIMMY
Whether you're a regular
gym-goer or semiprofessional athlete,
a vegan lifestyle won't
detract from your ability
to up your game. Just
ask the likes of Jermain
Defoe or David Haye.
TJ says: "In terms of
performance benefits,
whole-food vegan diets
have been shown to reduce
inflammation, speed up
recovery times, and
improve arterial function, leading to better blood flow to muscles and organs."

45


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Balance January 2020

Table of Contents for the Digital Edition of Balance January 2020

Balance January 2020 - 1
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