Veganuary: A Jumpstart to Healthier Eating and Living

Every January, millions of people challenge themselves to eat a vegan diet for an entire month, which has become known as Veganuary. And there are many reasons why people do it - to raise awareness about animal welfare but also to highlight the potential health and environmental benefits of plant-based eating. So, if you’ve ever considered giving a vegan lifestyle a try (or if you’re simply curious about eating more plants) Veganuary is a great place to start.

And to help you, we'll go through some major pros and cons from a healthy living perspective, and talk about one of the biggest concerns when going plant-based: how to keep your protein intake high enough, including vegan protein shakes mixed in an electric shaker bottle for maximum convenience and nutrition.

One of the biggest draws to a plant-based diet is the potential for better health outcomes. Research suggests that vegan diets can be associated with a lower risk of heart disease, high blood pressure, and some types of cancer. What's more, eating a variety of whole, plant-based foods often means consuming more fiber, antioxidants, vitamins, and minerals - all of which can contribute to improved overall health.

Many people notice weight changes during Veganuary, largely because plant-based meals, when focused on whole foods, can be lower in calories and fat compared to many animal-based products. Higher fiber intake from whole grains, legumes, and vegetables can also help you feel fuller for longer, making it less tempting to snack between meals. This can be a convenient side effect if you’re looking to lose a few pounds or maintain a healthy weight.

Although the main focus here is healthy living, it’s worth mentioning that a plant-based diet often has a smaller carbon footprint than a diet that includes meat and dairy. Raising animals for food requires large amounts of land, water, and energy. Reducing or eliminating animal products can help conserve these resources, cut down on greenhouse gas emissions, and potentially slow climate change.

Embracing Veganuary encourages you to experiment with new recipes, ingredients, and flavors that you might otherwise overlook. From legumes like lentils and chickpeas to vegetables like eggplant and sweet potatoes, you’ll discover creative ways to season, roast, bake, and blend plant-based ingredients into delicious and filling meals.

If you don’t plan your meals properly, there’s a risk of missing out on certain nutrients. For instance, vitamin B12 can be harder to get naturally on a vegan diet. Iron, zinc, and calcium can also be a bit trickier to find in large enough amounts without careful meal planning. However, these concerns can often be managed by eating a wide variety of fruits, vegetables, fortified foods (like plant-based milks or breakfast cereals), and considering a vitamin supplement when necessary.

One of the first questions people ask when trying a vegan diet is, “Where do I get enough protein?” While it’s entirely possible to consume enough protein through plant-based foods - like beans, lentils, tofu, tempeh, and seitan - it can require more effort and creativity if you’re used to relying on animal products. We’ll discuss strategies for this in more detail later, especially the use of vegan protein shakes.

Navigating social events, dinner invitations, or restaurant menus can be more challenging as a vegan, particularly if your friends or family are unfamiliar with this way of eating. You might find yourself needing to explain your dietary choices or having fewer meal options. While it’s less of a direct health concern, the added effort can be a downside for some people.

With the rise of vegan alternatives, you can technically eat a vegan diet but still rely heavily on processed foods, like vegan sausages, vegan cheese, and ready-made meals. Though these are convenient, they can also be high in sodium, sugar, and unhealthy fats. Focusing on whole, minimally processed foods is generally the best bet for overall health - but it does require time, awareness, and some kitchen confidence.

Adequate protein intake is crucial for supporting muscle health, energy levels, and overall wellness. While a well-rounded vegan diet can provide plenty of protein, it’s important to know where to find it and how to make it convenient. Here are some top tips:

• Legumes (Beans, Lentils, Chickpeas): These are staples in many vegan meals. They’re high in protein, fiber, and essential nutrients like iron and folate.
• Tofu, Tempeh, Seitan: These soy and wheat-based products are well-known for their high protein content and versatility in cooking.
• Nuts and Seeds (Almonds, Peanuts, Chia, Pumpkin Seeds): Not only are they rich in protein, but they also offer healthy fats. Try sprinkling them on salads or oatmeal for a crunchy boost.
• Whole Grains (Quinoa, Buckwheat, Oats): These can also contribute to your daily protein goals while adding much-needed fiber and energy to your meals.

Many plant-based foods lack one or two essential amino acids, which are the building blocks of protein. However, when you combine different plant foods - like beans and rice, or hummus and whole-grain pita - you can create a complete protein profile. Eating a diverse range of plant foods throughout the day helps ensure you get all the amino acids your body needs.

A quick and practical way to boost your protein intake is with vegan protein powders (such as those made from pea, brown rice, hemp, or soy). These powders can give you a concentrated dose of protein and can be especially helpful if you’re active, looking to build muscle, or simply find it challenging to meet your daily protein needs through diet alone.

Mixing vegan protein powder can sometimes be a bit clumpy, especially if it’s made from certain plant sources or if you’re using a shaker bottle with a wire ball. That’s where a good electric shaker bottle comes in. They have a built-in motor that quickly spins the liquid and powder together, ensuring a smooth shake without any gritty lumps. Plus, it makes for an even, consistent mix every time. Whether you’re whipping up a post-workout shake or a quick meal replacement on a busy day, an electric shaker bottle saves you time and effort.

Spend some time at the start of each week planning out lunches, dinners, and snacks. This helps you stay on track and avoid last-minute temptations.

There are countless vegan cookbooks and online recipe platforms to explore. Whether you love curries, stir-fries, pastas, or salads, there’s a vegan version of your favorite dish out there.

Keep a good supply of canned beans, lentils, whole grains, spices, and sauces in your pantry. Having these ingredients on hand makes it easy to throw together a quick meal when you’re short on time

While protein is important, don’t forget about vitamins and minerals like B12, iron, calcium, and vitamin D. Consider a multivitamin or fortified foods to fill any gaps.

Drinking enough water supports digestion and overall health, while regular exercise helps keep you energized and motivated. If you’re working out, be especially mindful of your protein intake.

If you find yourself feeling sluggish or lightheaded, you may not be getting the right balance of nutrients. Adjust your meal plan and, if needed, talk to a nutritionist for personalized advice.

Taking part in Veganuary can be an eye-opening journey that challenges your eating habits and introduces you to flavorful, nourishing foods you may never have tried before. And, from a healthy living perspective, adopting a vegan diet can offer a wealth of benefits: like improved heart health, weight management, and better understanding of nutrient-rich foods. However, it’s not without its potential hurdles, such as the need for careful nutrient planning and the possibility of lacking social support.

By prioritizing protein-rich plant foods, combining different sources to get a full amino acid profile, and supplementing with vegan protein shakes (especially whipped up easily in an electric shaker bottle), you can set yourself up for success. Ultimately, Veganuary can be a fantastic opportunity to reboot your diet, learn new cooking techniques, and see how a plant-based lifestyle might fit into your life beyond January.