Living a Green Lifestyle? Ride a Bike!

We compare a lot of life skills to riding a bike – once you’ve learned you never forget, right? One of the best childhood milestones for many of us is the day we learned to ride a bike without training wheels. Few things in adulthood can compare to the freeing feeling of riding a bike around the streets of our hometown with our friends. Why is it that when we get our licenses and get busy, we forget how wonderful and simple the very act of riding a bike can be? 

May 8, 2019, is National Bike to School Day, and to highlight it we’re going to tell you all the healthy, eco-friendly reasons why should unearth your biking skills, assuming you’ve let them go that is.

6 Health Benefits of Riding a Bike

Cycling is Great for Your Heart

Studies have proven that taking your bike to work is an incredibly smart and healthy habit. Cycling to work, or wherever you need to go, can extend your lifespan, lower your risk of heart disease, and decrease your odds of a cancer diagnosis.

Bikes are Easy on the Joints

If you struggle with joint issues, especially in your knees, biking may become your best cardio option, as it’s easier on the joints than walking or running. If you struggle with arthritis or other joint pain, cycling allows you to get the full range of motion you need to stay active without the joint compression of other exercises.

It’s Safer Than Taking Your Car

When compared to automobile fatalities, bikes were proven to be a safer mode of transportation. Despite the sometimes terrible news stories, taking a bike is still safer than taking a car. You’re more likely to get into a car crash than an automobile accident. However, if you’re still worried about traffic or other safety issues, opt for a less busy route to your destination. It’s also a smart idea to invest in a quality helmet, and wear it anytime you’re on cycling on the road.

Cycling Can Cut Your Commute Time

If you live in a busy downtown area, you can actually get to work quicker on your bike than in your car. Cycling eliminates your risk of traffic jams and other commuter issues, ensuring you have more control over your commute. As an added bonus you’ll get a healthy dose of sunny vitamin D and lots of fresh air as well.

Helps You Meet Your Weight Loss Goals

Biking can be a great way to lose weight! Anytime you up your physical activity, you increase calorie burn and energy production, both of which are key factors in weight loss. Time and intensity matter more than distance when it comes to cycling for weight loss, so be sure to log your mileage and consider wearing a fitness tracker to measure heart rate.

Improves Focus and Mental Clarity

Being physically active, especially first thing in the morning, is statistically proven to improve your mental wellbeing. The time it takes you to cycle to your destination can free your mind to process worries, thoughts, routines, and reach conclusions you may not have reached behind the wheel of a car.

As an added bonus, cycling cuts down on pollution so not only do you get healthier, you reduce your carbon footprint in the process! Do you ride a bike as you move through your weekly routine? Tell us about it in the comments section below!

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3 Best Plant-Based Multivitamins

No matter how bright the rainbow of fruits and veggies you blend into your diet, most of us are low in certain key vitamins and nutrients. One of the best ways to fill in these nutritional gaps is by taking a quality multivitamin each day. Many of the multivitamins available on the market today are synthetic, meaning that the nutrients contained within the pill or capsule are made artificially, or industrially. On the other hand, some individuals prefer to take only natural, or plant-based multivitamins which are made from whole-food, plant-based sources.

If you prefer natural, plant-based multivitamins, keep reading to learn more about some of the best options on the market!

Plant-Based & Synthetic: What’s the Difference?

Debate is ongoing as to whether it’s better to take plant-based or synthetic supplements and multivitamins. On one side of this argument there are those that believe that the body has an easier time using and absorbing nutrients that are derived from all-natural sources. The other side argues that synthetic multivitamins are able to deliver targeted nutrition not found in nature.

At the end of the day it all comes down to bioavailability, whatever supplement you take must be easy for your body to use and absorb. To ensure your supplement is doing its job, read the labels of your supplements and multivitamins to ensure that they are helping you meet your nutritional goals.

3 Best Plant-Based Multivitamins

When it comes to multivitamins and supplements, quality counts. Whether you take a natural or synthetic product, look for a company that has clear labeling, transparent sourcing, and is highly reviewed. Here are 3 of our favorite plant-based multivitamins.

Super-Earth Iron-Free by BlueBonnet

Super Earth Multinutrient Formula (Iron-Free) from Bluebonnet is a gluten-free, whole-food based multivitamin and multimineral. This supplement is enriched with super whole food concentrates, and plant source nutrients, as well as herbs, vitamins, minerals, antioxidants, and enzymes. This unique, kosher-certified, whole food based multivitamin provides health-supporting phytonutrients from green foods like spirulina, chlorella and chlorophyll, fruits like pomegranate, citrus, papaya and pineapple, vegetables like tomatoes as well as popular herbs like astragalus, ginseng, ginger, garlic and ginkgo.

Raw Vitamins For Her & Him by Sunwarrior

Sunwarrior is a small, growing health food company committed to harnessing powerful plant-based nutrition to boost health and vitality. Their Raw Vitamins for Her and Raw Vitamins for Him line delivers targeted, vegan nutrition designed meet the unique needs of both the male and female body. The nutrients in Raw Vitamins are entirely made from organic plant sources which deliver the vitamins, minerals, nutrients and enzymes you need to live your best life.

Alive! Max by Nature’s Way

Alive! Max Multivitamin by Nature’s Way is a powerful nutritional energy source containing a diverse array of essential nutrients, whole food concentrates, phytonutrients and antioxidants designed to nourish, protect and invigorate your body. These multivitamins are the whole food energizer, made with daily essentials, botanical energizers and system defenders. Each supplement contains 25 vitamins and minerals, 10 amino acids, 12 digestive enzymes, 14 green foods, 12 organically grown mushrooms, and more than 40 antioxidants. Alive! multivitamins are designed to support bone health, daily energy, eye health, digestive health and more.

Do you rely on a plant-based multivitamin to fill in the nutritional gaps in your diet? Tell us about your favorite supplement in the comments section below!

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Plant Proteins for Vegetarians

One of the most common concerns expressed about a vegan or vegetarian lifestyle is a lack of protein. Although omnivores get the bulk of their protein from meat and dairy sources, the vegetarian or vegan diet require alternate sources of protein. Although this is a hurdle, it’s certainly not a reason to discount a plant-based diet. Nature provides a wealth of plant proteins to support a healthy and active lifestyle; keep reading to learn more!

6 Common Types of Plant Proteins

Beans & Legumes

Some of the most affordable, easiest to find plant proteins are beans and legumes. High in fiber, iron, and folate, beans provide roughly 15 grams of protein per cup. Beans typically come in either canned or dried form and there are many options to choose from including pinto beans, black beans, kidney beans, great northern beans, and chickpeas.

Tofu & Edamame

Tofu, edamame, and tempeh are all soy-based plant proteins which deliver the added benefit of essential amino acids, iron, and calcium. A cup of tofu contains 20 grams of protein per cup and can be added to almost any dish in place of meat. Edamame beans are whole, immature tofu and are a delicious snack which can be quickly prepared by boiling salt water.

Seitan

Seitan is a popular, vegan substitute for meat, and contains a whopping 21 grams of protein per serving. This meat-substitute is also called vital wheat gluten and is made by removing the starch from wheat flour, leaving only the sticky protein. As the name “vital wheat gluten” suggests, seitan is not for those who suffer from celiac disease or other gluten sensitivities.

Quinoa

This gluten-free ancient grain is delicious, versatile and easy to work with. Quinoa is great with a veggie stir fry, as a side dish, or in a cold salad.  A cup of quinoa contains 9 grams of protein along with magnesium, B vitamins, potassium, vitamin E, and antioxidants.

Lentils

Lentils are a versatile and delicious plant protein which can be easily added to soups or salads. A cup of lentils will provide you 18 grams of protein as well as nearly half your daily fiber intake.

Nuts & Seeds

Nuts are perhaps one of the easiest plant proteins to snack on, although it’s best to be sure your coworkers or classmates don’t have a nut allergy before opening the bag. Peanuts (technically a legume) have the highest protein content with 7.3 grams per serving, followed closely by almonds at 6 grams per serving. While nuts are pack less protein per serving than beans or soy, they come with a side of antioxidants, vitamins, and healthy fats.

Plant Proteins in Supplement Form

Although plant proteins are relatively easy to come by, nutritional supplements can fill in the gaps, especially if you often eat on the go.

Vegan Protein

Vegan Protein from Davinci Labs contains 19 grams of protein per serving derived from pea, flax, and hemp sources as well as 1 billion CFU of helpful probiotics.

Raw Organic Protein

Garden of Life offers their Raw Organic Protein in a variety of flavors. Each serving provides 22 grams of plant proteins as well as essential vitamins and amino acids.

VegaLite Plant-Based Performance Protein

VegaLite Plant-based Performance Protein by Thorne Research provides 20 grams of protein per serving derived from a proprietary pea and rice blend in a low-sugar, great tasting mix-in powder.

How do you pack your diet with healthy plant-proteins? Share your stories and favorite recipes with us in the comments section below.

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