Categories
Seeking Jess Vegan Nutrition Vegan Tips

10 Ways To Consume Less Sugar

Everyone loves the taste of something sweet, which in most cases is caused by added sugar.

First of all, let’s answer the question: What is sugar?

Sugar is a carbohydrate. Glucose is the most common carbohydrate and the most important and quickest source of energy.

Refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body. Overconsumption of sugar can be linked to several diseases such as obesity and type 2 diabetes.

I personally try to limit my consumption of sugar as much as I can, but I do like to indulge in sweets once in a while.

A few other things that have helped me reduce my sugar consumption are:

  1. Substitute sugar with dried fruit like dates, dried figs and raisins
  2. Spice things up with cinnamon, nutmeg, etc.
  3. Substitute overripe bananas (e.g. add to oatmeal or as sweetener in many recipes)
  4. Try to not consume anything sweet for 2 weeks, your taste buds will adapt very quickly and you will crave it less
  5. Use dark chocolate or cocoa powder
  6. Drink herbal teas with a lot of flavour (especially fruit)
  7. Make healthy vegan desserts out of raw ingredients
  8. Try to eat more nuts (fat content can reduce sugar craving)
  9. Try to eat more fruit and don’t be scared of the sugar in it (check blogpost)
  10. Swap out the soda for flavoured water (cold water with orange, lemon, cucumber, strawberry slices)

Lastly, I would say that you should always make sure to check food labels, as there is sugar in almost anything! Check out this blogpost for the different names sugar can have.

With love,

Jess x

Categories
Seeking Jess Vegan Facts Vegan Nutrition

Is Veganism The Secret To Longevity?

When it comes to the term “healthy diet”, I feel like every single person is having their own opinion about that. That’s why it is difficult to generalise this term and say that a specific diet, such as for example the vegan diet, is the healthiest.

If you have been vegan for a while now, like me, you also know that you can eat only junk food and still be vegan. So, is a vegan diet still the healthiest? I don’t think so.

I personally believe that it is up to everyone to understand what is healthiest for them and make sure that we have an understanding about how our body works.

I personally find it super interesting to have a look at how our diet has evolved. When we do so, we can see that our diet has changed a lot. If we go a little further, we can also see that diets differs from region to region.

There is one specific region that has caught not only my attention, but also the attention of many others. Why? Because these people are known to have lived a long life, some of them becoming 100 years or older.

What place am I speaking about?

It is Okinawa.

Okinawa is located in the south of Japan.

The most interesting part is that we might be able to see a link between nutrition and why these people have lived there for so long. There are 50 people to 100,000 people in Okinawa that are 100 years or older. When compared to Germany it is only 17 to 100,000 people. In year 2000 women could live up to 86 years and men to 78 years.

When we look at the typical western diseases such as breast cancer, prostate cancer or coronary heart diseases, the numbers are very low. These people are also known to work out a lot and be very active. Of course, one argument could be that these people are just very lucky to have good genes. But another thing we could do is to have a look at their diet.

So how does the diet of the people in Okinawa look like?

  1. It is mostly plant-based. A big part of their diet is made out of sweet potatoes.
  2. They eat only until they are 80% full, which means that they don’t overeat.
  3. They see food as a medicine. They are conscious about what type of food they put into their bodies.
  4. Their sugar and fat intake is very low.
  5. Their protein intake is very low. Most of the protein comes from soy products, such as tofu or miso soups.
  6. They eat a lot of vitamin C, vitamin E, folate and vitamin B6.
  7. They get vitamin D through sunlight exposure.
  8. Their drinking water is very rich in calcium.
  9. They consume a lot of potassium, while their sodium intake is low.
  10. Their consumption of saturated fat is very low.
  11. They consume a lot of complex carbohydrates (low glycemic index).
  12. They consume a lot of herbs & spices.
  13. Meat is consumed only once a month.
  14. Alcohol consumption is very limited.
  15. Fish consumption is eaten but not regularly.

So generally we can say that the food that the people of Okinawa eat is very low in energy but very high in their nutritional value. Vegetables have very low calories, of which you can eat a lot of while getting in a lot of amazing nutrients. And because of their calorie restriction they live by, the older generation is not overweight and lives longer.

Unfortunately these are all facts that have been measured before the 1960s. Now, a lot of things have changed not only in Japan but in the world in general. People are now starting to gain weight in Okinawa and people do not live as long anymore. They do not move that much and they now consume a lot of meat, fish, white rice and bread.

As mentioned before, their longevity might have been due to their genes. But when we take a closer look on how the diet has shifted and what is currently happening over there, we might be able to see a correlation between diet and longevity.

Now it is up to you to decide what you want to believe.

With love,

Jess x

Categories
Vegan Travel

7 Vegan Restaurants in Barcelona You Have To Visit

Everyone who knows me, knows that I love Barcelona. I became vegan while I was living in my favourite city, so I was really excited to try all of the amazing vegan foods the city has to offer. And these are my personal top 7 vegan restaurants in Barcelona you have to visit!

 

#1 Väcka

Väcka - Vegan Restaurant in Barcelona

This place is a fully vegan restaurant offering vegan burgers, kale salads, waffles, açaí bowls, vegan cheese nights, and much more. My favourite is definitely the vegan burger, as the patty bun combo is something I haven’t found anywhere else (and I have tried many vegan burgers before). The place itself is pretty small, but cozy and the service is very lovely, which makes you feel like home.

Väcka is also located in one of my favourite neighbourhoods in Barcelona, which is Gracia.

Get to the website here

 

#2 Equilibrium Cafè Brvnch & Coffee

Equilibrium Cafè Brvnch&Coffee - Vegan Restaurant in Barcelona

When I found out that Barcelona opened its first all vegan brunch place I got waaaay to excited! And to be honest, my expectations were exceeded. We ordered a vegan omelette, a sandwich made out of amazing french bread, avocado and hummus, vegan pancakes and vegan cheesecake (raw and sugar free). We also had a matcha latte and a chai latte. All of the dishes were absolutely incredible. My favourite was the vegan omelette. As for the atmosphere, the place is pretty big, bright and very welcoming. The service is very friendly as they take their time to explain each of the dishes they have to you. The restaurant is located in Eixample, which is a little far from the centre, but there are enough possibilities to get there.

Check out their Instagram here

 

#3 CatBarCAT

CatBarCAT - Vegan Burger in Barcelona

This place, which has nothing to do with cats, has the best vegan burgers in town, with delicious patatas bravas and a huge variety of different beers. My all time favourite is the black bean burger, but honestly? Everything is super delicious. The atmosphere is great, but a little dark as it is more of a bar/pub with self service. CatBar CAT is located in born, which is a great neighbourhood with many different bars and restaurants, and it is also very easily accessible and central.

 

 

 

#4 The Green Spot

The Green Spot - Vegan/Vegetarian Restaurant in BarcelonaEven though this place is a vegetarian restaurants, I needed to add it here as it is one of my all time favourites. Even though the price is a little higher, the quality of the the food is incredible, making it totally worth it. I have already tried many different dishes from vegan pizza to tagliatelle, to some jackfruit dishes and the incredible chocolate cake. It is a very big and spacious restaurant with many tables. If you plan to go after 8pm it would make sense to make a reservation, as in the evenings this place is always packed.

 

 

#5 Veggie Garden

Veggie Garden - Vegan Restaurant in BarcelonaThis place is an all vegan place with a variety of dishes from all around the world. There are two restaurants in Barcelona, one in Raval and one at Gran Via. Some dishes are only in one or the other place, that’s why it is good to check their menu online. The best thing about Veggie Garden is that you get a pretty big meal for a relatively low price. I personally have only been to the place in Raval, which is great as it is central and you can sit outside during summer time.

Check out their website here

 

#6 All you eat is love

All you eat is love - Vegan Restaurant in Barcelona

As this place was located right next to my old office, I used to go there a lot. This restaurant is about 80% vegan, of which I have literally tried everything vegan from the menu. My favourite dish is the Japanese Bowl, which I recommend everyone to try. I also really like the atmosphere of the place, as it has an outside area, which is great during summer time.

Check out their Instagram here

 

 

#7 BarCeloneta Sangria Bar

Just when I thought I could never eat seafood again, I found out about this incredible place. They have everything, from vegan calamaris to shrimps to paella to raw food. I no longer have to be sad, that I can’t eat seafood again. Plus, this place has one of the best hummus’ I have ever tasted. BarCeloneta also offers very tasty sangrias, which in my opinion are a bit pricey, but totally worth it. The atmosphere is very cozy, with dimmed lights and great to visit in the evenings. The service is very quick and nice.

Visit the website here

 

Have you ever been to one of the restaurants I have mentioned? Let me know!

 

With love,

Jess x