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In this episode of the Vegans Fitness and Nutrition Podcast, we unpack the intricacies of dietary fats, comparing their caloric density to proteins and carbohydrates and stressing the importance of mindful consumption to manage your calorie intake effectively. We dive deep into the necessity of accurate portion measurements for high-fat foods like peanut butter and the critical role of essential fatty acids.We also break down the various types of fats, identifying polyunsaturated fats as the champions for health.

Switching gears, we share our most recent culinary escapades in Chicago, including a quirky chat about the outrageously entertaining shark movie "Under Paris." Imagine mutant sharks wreaking havoc at a triathlon event! We also spotlight a surprising vegan hit from the Republican National Convention: vegan jackfruit brisket. Despite our personal struggles with jackfruit, we can't ignore its BBQ potential. From Voodoo Donuts to Chicago Diner, we highlight our favorite vegan eateries in downtown Chicago. We even have a special shoutout to Pie Pie My Darling for their exceptional vegan bakery delights. And for those planning their next vegan food adventure, stay tuned as we prepare to explore Milwaukee's vegan scene, with an open call for your recommendations!

Chapters
00:00 Introduction and Episode Overview
00:11 Understanding Dietary Fats
00:27 Caloric Density of Fats
01:55 Essential vs. Non-Essential Fatty Acids
02:34 Omega-3 and Omega-6 Fatty Acids
04:47 Types of Fats: Mono, Poly, Saturated, and Trans
06:56 Saturated Fats and Health Implications
09:15 Trans Fats: The Hidden Danger
10:09 Do Fats Make You Fat?
11:00 Benefits of Dietary Fats
11:51 Conclusion on Dietary Fats
12:11 Vegan Athletes in the Olympics
12:30 Sustainability Efforts at the Olympics
13:56 Vegan Jackfruit Brisket at the RNC
15:11 Exploring Vegan Food in Chicago
18:52 Upcoming Vegan Adventures
19:08 Closing Remarks

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In episode 13 of the VeGAINS Fitness and Nutrition Podcast, we dive deep into the role of carbohydrates in the diet. We discuss the difference between simple and complex carbohydrates and the body's ability to generate glucose The episode also covers glycogen storage and its importance for athletes, recommendations for carbohydrate intake, and tips for replenishing glycogen during intense workouts. We end the episode with vegan news items including Walmart's new vegan line, lab-grown meat for pets in Britain, and highlight a few interesting recipes they've tried.

Chapters
00:00 Introduction and Episode Overview
00:13 Deep Dive into Carbohydrates
02:24 Types of Carbohydrates
03:40 Glucose and Glycogen Explained
06:04 Carbohydrates for Athletes
09:09 Intra-Workout Nutrition
11:10 Carb Loading and Super Compensation
12:30 Vegan News and Updates
17:53 Product Reviews and Recipes
21:48 Conclusion and Farewell

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In this episode of the VeGAINS Fitness and Nutrition Podcast, the hosts delve into the topic of fiber, discussing its role in overall health and its classification as a carbohydrate that does not count towards calorie intake. They examine the health benefits of fiber, including its impact on reducing all-cause mortality and lowering the risk of colon cancer, as supported by meta-analyses and studies. The hosts also highlight different types of fiber—soluble and insoluble—and their respective health benefits, such as lowering LDL cholesterol and aiding digestion. The episode concludes with recommendations for daily fiber intake, practical tips for incorporating fiber into a vegan diet, and mentions of other vegan-related topics and resources.

00:00 Introduction and Episode Overview
00:10 What is Fiber?
01:28 Health Benefits of Fiber
09:16 Types of Fiber
12:28 Fiber in Your Diet
14:44 Upcoming Recipes and Projects
17:42 Spotlight on Vegan Brands
20:11 Book Recommendations and Final Thoughts

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What if you could completely transform your vegan fitness and nutrition game with easy, high-protein recipes? Join us in this episode as we unveil our newly split websites, ProteinDeficientVegan.com and MuscleDeficientVegan.com, designed to cater to all your vegan protein and fitness needs. We'll redefine what it means for food to be "high protein" by emphasizing the importance of scrutinizing nutritional labels and avoiding misleading marketing tactics. Learn to evaluate recipes effectively, ensuring they meet a sufficient protein content without solely relying on MyFitnessPal. Our commitment to transparency in labeling will empower you to make informed choices, and you'll walk away with practical tips and inspiring ideas to hit your protein goals.

Referenced in show:
Blog article discussing protein targets
TVP Recipes
Edamame Puff Recipes
Silken Tofu Recipes
Nutritional Yeast Recipes
Tofu Recipes
Soy Flour Recipes
Soy Milk Recipes
Vital Wheat Gluten Recipes
Red Lentil Recipes



Chapters
00:00 Introduction and Podcast Updates
00:56 Understanding High Protein Foods
02:06 Misleading High Protein Labels
02:53 Evaluating Recipes for Protein Content
06:55 Protein Powders and Shakes
09:29 Alternative High Protein Ingredients
14:06 Silken Tofu: The Secret Ingredient
15:09 High Protein Cheese and Sour Cream Alternatives
15:30 Silken Tofu: The Versatile Protein Source
16:24 Nutritional Yeast: The Cheesy Protein Booster
17:50 Tofu: The Quintessential Vegan Protein
19:46 Soy Flour: The Baking Protein Hack
20:47 Soy Milk: The Creamy Protein Alternative
21:49 Vital Wheat Gluten: The Seitan Revolution
24:04 Red Lentils: The Pasta Protein Hack
25:08 Wrapping Up: Protein Without Protein Powder

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Ever wondered if vegans really just live on a diet of "rabbit food"? This week, we're plucking apart the misconceptions surrounding veganism. We'll also squash the protein deficiency scare, reassuring you that with a dash of insight and a sprinkle of planning, building muscle on a plant-based diet isn't just possible, it's been done by many vegan athletes.

Hold onto your aprons as we stir the pot on the quality of plant-based proteins, proving they're anything but incomplete. We serve up facts on how to create a well-rounded amino acid profile with mouthwatering vegan foods, and when essential amino acid supplements might come in handy.

Referenced in episode
Great Vegan Athletes
High Protein Chocolate Strawberry Cheesecake

Chapters
00:00 Introduction to the Podcast
00:10 Debunking Vegan Myths
00:42 The 'Rabbit Food' Misconception
02:58 The Protein Deficiency Myth
04:33 Addressing Nutrient Deficiency Concerns
06:07 Replacing the Taste of Meat and Dairy
08:17 The 'Weak and Frail' Vegan Stereotype
09:41 Understanding Plant Protein
11:48 Understanding Complete Proteins in a Vegan Diet
13:34 The Challenges of Being Vegan
15:53 Is Veganism Expensive?
17:35 Debunking Myths: 'I've Never Eaten Vegan Food'
19:38 Delicious Vegan Recipes to Try
22:15 Wrapping Up and Contact Information

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Unlock the secrets to thriving on a plant-based diet as we traverse the landscape of micronutrients essential for vegans. We'll explore the mighty kale's calcium offerings and dive into the ocean of algae oil for that omega-3 goodness. Come along for an inspiring journey into the world of vegan nutrition, where knowledge meets flavor and every bite is a step toward a healthier you.

Referenced in episode
Wholier Multi-vitamin

Chapters
00:00 Introduction
00:09 Understanding Micronutrients
00:55 Importance of Iron in Diet
04:24 Vitamin B12: The Essential Nutrient
07:02 Vitamin D: The Sunlight Vitamin
09:29 Zinc: The Immunity Booster
09:52 Iodine: The Thyroid Function Regulator
10:54 Calcium: For Strong Bones
11:47 Omega 3s: The Good Fats
13:04 Multivitamin for Plant-Based People
14:11 Sneak Peek into Upcoming Recipes
16:23 Conclusion

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In this episode, we discuss the concept of 'Veganuary', where people try a plant-based diet for the month of January. We give advice on how to transition to being vegan. We suggest various tips and tricks. We also suggest plant-based alternatives for condiments, meats, and cheeses. Additionally, we recommend vegan-friendly snacks. We explain how to increase protein intake through vegan sources. We highlight some of the hidden non-vegan ingredients in goods. We also suggest some vegan-friendly restaurants. Lastly, we provide mechanisms to handle social situations. Finally, we introduce our new free Veganuary e-book. It contains a meal plan based on the discussed high-protein vegan recipes and a teaser for the next episode about micronutrients.

Check out our free e-book: Veganuary High Protein Survival Guide

Our mentioned articles:
Guide to Tofu
Guide to TVP

Chapters
00:00 Introduction to the Podcast
00:09 Understanding Veganuary
00:35 Tips and Tricks for Going Plant-Based
00:53 Favorite Swaps for Condiments, Meat, and Cheese
01:14 Exploring Meat Alternatives
03:30 Discovering Cheese Substitutions
07:17 Snack Options for Vegans
09:37 Vegan Protein Bars
10:28 Finding Vegan Options at Restaurants
11:23 Navigating Social Settings as a Vegan
11:45 The Importance of Cooking Your Own Vegan Food
12:24 The Reality of Vegan Options in Restaurants
12:50 Understanding Protein Sources in a Vegan Diet
13:54 The Difference Between Plant-Based and Vegan
14:46 Hidden Non-Vegan Ingredients to Watch Out For
15:03 Veganism Beyond Food: Clothing, Accessories, and More
17:10 Free Ebook and Meal Plan for Vegans
18:21 High-Protein Vegan Recipes
23:00 Closing Remarks and Preview of Next Episode

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Unlock the secrets of macronutrients with us and the superb protein-deficient vegan on this latest VeGAINS Fitness and Nutrition Podcast! We're getting down to the nitty-gritty of your diet’s building blocks - protein, carbs, and fats - and how they fuel everything from your morning jog to your weightlifting session. Say goodbye to cookie-cutter nutrition advice as we tailor protein intake recommendations to fit your lifestyle, whether you're a gym warrior or a desk jockey.

Referenced in episode:
Peaceful Rebel Cheese

Chapters
0:00 Intro
0:23 Macronutrients
0:25 Protein
2:10 Carbohydrates
3:40 Fat
4:50 How to use macros in your plan
5:02 How to use protein
10:42 How to use fat
12:02 How to use carbohydrates
14:20 Recipe Roundup for the holiday and Veganuary
21:29 Outro

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