Vegan Q&A’s: What Are Some Lunch Ideas For Losing Weight?

Planning and preparing high-quality and healthy lunches is the ideal for many people but one of the challenges for people who want to lose weight is ensuring the lunch is filling enough to see them through the rest of their way without resorting to sugary snacks. Therefore we have brought you 12 vegan lunch ideas that will inspire you to eat healthy, wholesome and natural foods and hopefully lose a few pesky pounds too!

1. Loaded Baked Potato Soup

Versatile cauliflower is perfect for adding to baked potato for a warming, comforting soup that keeps you full until dinner by slashing the calories without restricting texture and flavour. The great thing about this soup too is you can really mix and match it to keep it exciting with new additions such as a bit of spinach, chickpea or even quinoa to bulk it up depending on your mood.

2. Baby Kale Sesame Salad

Kale is a nutritious powerhouse but with such a strong taste it can sometimes be tricky to incorporate into your diet. However as soon s you start massaging baby kale with olive oil its flavours really come into their own and by simply adding some sesame and other mixed seeds and avocado you have yourself a super nourishing and simple tasty salad.

3. Rainbow Quinoa Salad

Quinoa is a fantastic grain that really takes the place of rice and can be a simple way of absorbing lots of different vegetable flavours in one meal. In this case add any mix of vegetables you would like to the quinoa . Our personal favourites? Broccoli, sweet corn, red pepper and carrots.

4. The Bean Vegetable Soup

This particular vegetable soup is perfect for lazy ones! Simply let is simmer in a slower cooker overnight with vegetable stock, white kidney beans and leeks, kale and broad beans to wake up to a fully made soup!

5. Chickpea Quinoa Burger

This quinoa veggie burger combines chickpea, black bean and sweet potatoes to create a healthy but super filling vegan burger under 500 calories, even after adding a whole wheat bun, lettuce and tomato. What could be more juicy? Why not create several patties to keep you going throughout the week?


6. Hummus and Veggie Sandwich:

For those days when really only a filling sandwich will do then why not try and hummus, avocado and rocket sandwich with enough protein and fiber to make you feel fantastic but still aid weight loss without anything artifical or sugary.

Adonia Dennis (@adoniadennis), is a professional Health, Beauty and Skin Care adviser focusing on solutions to health and beauty problems. She is a passionate blogger and writer also contributing to the Huffington Post and She knows publications. She was recently selected to work as a content coordinator for Glozine latest lifestyle news. To know more about Adonia, follow her on LinkedIn, Google+, and Pinterest.

Image by Adam Jaime via Unsplash. 

Sports Recovery Simplified; The How and the Why

Injuries always come at the worst possible moment, simply because there is no right time to get injured. Nobody wants to get injured, but unfortunately, bones get broken, ankles are sprained, and muscles get pulled. It happens. It can happen while you’re throwing a ball with the kids in your backyard, or while on the squat rack. However, letting an injury wear you down is not what you’d like to allow yourself. The amount of rest in order to heal depends on the type of injury. There is a vast array of injuries you can suffer from, but frustration is the common thread that we all experience.


My own injury was Patellar tendinitis – tiny tears in the patellar tendon, which connects the kneecap to the shinbone. Luckily, this kind of injury is not that severe, and I was able to treat it. A couple of months of soothing and strengthening the tendon, as well as strengthening the quads and hamstrings in the gym was what it took to get me back on track.

Every road to recovery essentially has the same stages.

1. Rest

If it hurts, that is your body telling you that you should rest. Resting can actually be difficult, especially if you’re an active person who can’t wait to go back to working out again. But proper rest is required to assist your recovery. Perhaps you could continue training and make gains, but there’s no way you can achieve your full potential. Listen to your coach, mentor, medical professional, and your own body. If you’re passionate about what you do and don’t want to take up other sports, you have to be dedicated to returning to your own sport.

2. Rehabilitation

The most important part of recovery is rehabbing your injury. Otherwise, you won’t be able to reach your maximum potential in the future. There is only a few months difference between an injured version of yourself and a future you, ready for further fitness achievements. The length of your rehab depends on the severity of the injury and how fast you heal. Proper rehab is the difference between a 2 month recovery and an 8 month recovery. I made extra time in my days to perform rehab exercises every day, schedule tissue massages, wore my Doyles Physio heating pad (heat treatment is best for non-inflammatory body pain), and a Nike Pro Combat Patella Band 2.0. Strength in the injured area of the body needs to be rebuilt and range of motion increased.

3. Focus Shift

Use your recovery period to focus on different areas of your training. For example, if you’ve suffered a shoulder injury, maintain your strength by biking with resistance. Do lunges, air squats, work your hamstrings, do leg pressing, and interval biking. Find exercises that you can perform so they help you stay focused. Don’t forget to stop if the pain in the injured areas increases. Have your physical therapist, coach or professional trainer assist you.

4. Keep your Spirit Up

A cliché wouldn’t be a cliché if it weren’t true, right? The injury will get you feeling down, anxious, and complaining. However, there is a significant difference between the negative thoughts that fuel your fire and ones that inhibit your confidence. Thus, it depends whether they’ll decrease your drive or fuel you to return stronger. This is how a more positive outlook on the situation can aid in your recovery.

You’ve recovered from an injury, but we’re not there yet. I hope you’ve learned that prevention beats any kind of injury treatment. It is important to minimise the risk of injury in the future, so you don’t get injured again. Design an exercise program and discuss prevention measures with your coach, and keep yourself healthy. Don’t lament over it, but start being proactive on your road to recovery.

Article by Contributor Samantha Olivier. Samantha is a personal trainer and also has a B.Sc. in nutrition. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her on Twitter, or in a tea shop.

Image by Scott Webb via Unsplash.

In Conversation: TJ Waterfall; Plant-Based Nutritionist

This week we are really excited to share with you our interview with TJ Waterfall; a plant-based nutritionist based in London. We loved hearing about how his parents influenced his passion for fitness growing up, and eventually his shift towards eating plant-based. TJ documents his colourful vegan meals on Instagram @tj_waterfall, which has gained quite a following for those ready to persue a plant-based lifestyle as well as focus on their fitness. Interested yet? Read on to find out more…

Hi TJ! Tell us a bit about your childhood and background, and how you feel that has influenced you today?

I had a really active childhood. At school I always played sport – rugby, athletics, cross-country, basketball, judo, tennis, football… the list goes on, I was a bit of a Jack-of-all-trades. Although I play less competitive sport now, I still enjoy staying in good shape and eating properly so I can be on my best form. My parents have been a huge influence too; both in terms of my attitude towards animals, and how I eat. They are both incredibly kind and caring, towards people and animals (I remember from a very young age being taught why using circus animals is cruel) and I feel that has played a big part in my desire to help contribute towards the global rise of plant-based eating. They have also always been quite health conscious, and I think that has rubbed off on me and given me a fascination of nutrition and fitness.

Can you tell us a bit more about being a plant-based nutritionist?

It’s really great fun. I have worked as a chef in the past, so I love putting those skills into creating new plant-based recipes that are really tasty and nutritious. Whilst being vegan or vegetarian is one of the healthiest ways to live if done properly, there are several key nutrients that need to be thought about, which could lack if people fall into a monotonous or unvaried diet. So it brings me great pleasure to show people how to improve their diets, and see them thrive in terms of their health and fitness.

Why do you think you have really started to gain a following on social media?

I think it is easy for anyone, regardless of whether they eat meat, to come up with ideas for new recipes. And because vegans have a few less ingredients they can cook with, some find themselves cooking the same handful of dishes all the time. So I think it’s really useful to have a page with lots of interesting, tasty recipes. I also think people love to see how these high-protein vegan dishes can help fuel improvements in strength and fitness, which I demonstrate through short workout clips that people can try for themselves.

What’s the best part of your job?

The best part has to be when avid meat-eaters, who previously never would have dreamed about quitting meat, tell me proudly how they have become vegetarian or vegan, and that they are feeling much better for it. These people are the best advocates for taking on a plant-based diet, because if they can do it, and at the same time feel great and make improvements in their fitness and physique, then anyone can!

Do you think you have a work/life balance?

I really love what I do so I almost don’t see it as work. I am fascinated by nutrition and how the body works, I really enjoy cooking and creating new recipes, and contributing towards empowering people to go vegan or vegetarian is a passion of mine. And I make plenty of time for socialising and training, so yes I feel the balance is great.

When did you decide to become plant-based and why?

I became vegetarian in 2013 and started restricting dairy and eggs in 2014. I had been thinking about it for a while, but I guess I was worried that it would affect my health and fitness. However by that time, the issues of animal cruelty and the environment became more important to me, so I decided to do it anyway. Much to my delight, my health and fitness were not affected in the slightest (I carried on making progress in the gym and felt really energetic), and my only regret was that I didn’t ditch eating meat much sooner. This is why I hope my work can help other people make informed decisions about the positive aspects of becoming plant-based and encourage more people to ditch eating meat.

How did you first find becoming plant-based, particularly with your job?

The first few weeks were a little tricky, as many of my favourite recipes before that had contained meat. So I initially fell into the trap that lots of people fall into, of eating much of the same thing and getting a bit bored of the food. But I soon became more experimental with my cooking and started making vegan versions of all the cuisines that I love from around the world. So after a month or so, I started finding it really easy and not missing meat at all.

What do your friends and family think about you now being plant-based?

I think it came as a bit of a surprise at first – some people think of vegetarians or vegans as the hippie type or think it is some sort of extreme lifestyle. But for me it was just a rational decision – I couldn’t justify eating meat any longer when I weighed it up against the animal welfare and environmental damage it does. So after that slight initial surprise, it made perfect sense to my friends and family. They all admire the decision, and it has got lots of them thinking about the impact of their diet too.

What is your one health tip?

Variation is the key; try to get in as many different fruits, vegetables, grains, pulses, nuts, and seeds into your diet as possible, to make sure you’re eating a broad spectrum of important micronutrients every day. Always trying to eat foods with a wide variety of colour helps too.

What is your one fitness tip?

Consistency is key, rather than going through cycles of training intensively for a while then giving up. If you can keep your fitness fun and enjoyable, rather than a chore, then it can become part of your daily routine that you look forward to, and you can maintain that consistency. Regularly switching things up can really help with this; try new sports, join a running / cycling club, or use a different gym routine to help keep things fresh.

What is it like being plant-based in the city you live in?

I’m very fortunate living in London – there are almost more vegetarian and vegan restaurants than someone could visit in a lifetime. Even meaty restaurants like steakhouses cater very well for vegans nowadays, so it really is easy. Also, the markets and supermarkets have such an amazing variety of ingredients – you have the ability to make cuisines from around the world.

What words do you live by?

Be the type of person you’d like to meet. I love this phrase – it means something different for everyone, but for me it means trying to be someone who’s caring, humble, compassionate, good fun, interesting, and interested.

What’s next for you?

I am continuing to grow my website – – and I’m developing personalised nutrition and fitness guides for vegans and vegetarians who want to make sure they’re getting the right nutrition to reach new heights of health and fitness.

We absolutely loved catching up with TJ and hearing all of his amazing health and fitness advice. 

If you are a vegan business, individual or blogger and are interested in being interviewed as part of our {in conversation} series, please get in touch at

All images via TJ Waterfall.

In Conversation: Meika Hollender; Sustain Co-Founder

This Friday we have the pleasure in sharing with you our latest {in conversation} interview with Meika Hollender; Co-Founder of Sustain; who are leading the way with their natural, vegan sexual health products. Sustain is very much about more than just selling products, and Meika gives us the stats on sexual health and why it is so incredibly important to understand exactly what you are using and all of the chemicals currently put on and used to create most condoms. Get ready to be truly blown away by Sustain’s ambitious plans to educate and share this knowledge and why sustainable, vegan condoms are exactly what this world needs…

Hi Meika! Tell us a bit about your background and how you feel that has influenced you today?

I grew up totally immersed in the world of non-toxic products and socially responsible business, since my parents, and now business partners, founded the natural cleaning products company Seventh Generation. I worked for Seventh Generation in college to help launch their organic fem-care line, and that’s when I became particularly passionate about the ingredients in intimate products and reproductive health.

I was also raised in a very open, communicative family environment. If you grow up in a culture where something like sex is kept under the table, then those values transfer onto your kids. My parents always encouraged an open dialogue about “uncomfortable” topics, liked relationships, alcohol, etc. Having a good communication with my parents is part of what enabled me to understand the importance of sexual health as I grew up and what helped make it possible to start a sexual wellness products company with them!

When did you decide to create Sustain and why?

About three years ago when I was finishing up business school at NYU Stern my dad, Jeffrey, approached me with an idea he’d had many years prior: a sustainable condom company. To many, a family condom company can sound a bit shocking, but my family has deep roots creating sustainable products with Seventh Generation. When we started talking about starting this business, a lot of people asked us, Why Condoms? Here’s why: Oddly, the manufacture of and ingredients used in sexual wellness products, including condoms and lubricants, can harm rather than help bodies.  We saw an important opportunity to create better, safer products.

I also began thinking about the condom market from a female perspective and I learned some pretty terrifying statistics:

Only 21% of single women use condoms regularly

48% of pregnancies are unplanned

And 1 in 4 college freshman contract an STI

I then discovered that 70% of women feel uncomfortable buying condoms, yet 40% of condoms are actually purchased by women.

Clearly there was an opportunity to create a female-focused brand, addressing their needs, and creating products with their bodies in mind, in the sexual wellness space. So we decided to create a brand and a movement that empowered women to feel proud about their sexuality and can take control of their sexual health with better, safer products.

Can you please tell us why it was important to create vegan and sustainable condoms?

We learned two really important and troubling things when we started to learn about condom manufacturing:

  1. Latex, the rap of rubber trees, tends to come from rubber plantations that are using child labor, toxic chemicals and terrible working conditions.
  2. 2. Most condoms sold in the U.S. have a carcinogen called nitrosamine in the latex, which gets released during sex.

It was critical to us to created a Fair Trade, nitrosamine-free, vegan product in order to create a much healthier, safer and more ethical product.

What does everyone need to be aware of when it comes to sexual health?

I like to think about wellness as a puzzle, and women in particular spend endless time and resources taking care of their mental and physical health, yet when it comes to their sexual health many fall short. It’s important to realize that our sexual health is a critical part of this overall puzzle, and neglecting it can have ripple effects on our overall health.

Additionally, 2015 is the second year in a row that STDs are on the rise in the U.S. particularly among young women!  It is critical, now more than ever, to educate people about the importance of practicing of safe sex.

Can you tell us some important stats on sexual health for our readers to be aware of?

Only 21% of single women use condoms regularly (CRAZY!!)

48% of pregnancies are unplanned, higher than any other developed country

1 in 4 college freshmen contract an STD/STI

ZIKA is an STD! The most common way Zika is transmitted is through bodily fluids.

Additionally, STDs are on the rise big time! Young women and gay men are the most at risk…yikes.

How can you make sure you are keeping your body healthy when it comes to sexual heath?

In order for women to take their sexual as seriously as their skincare, we need to remove the taboo associated with talking about sex. Once women feel comfortable and empowered talking about sex, sexual health will become a part of the conversation.

Your sexual heath is about knowing what is in the products you’re using, and how they work with your body. For example, many women suffer from BV which can be caused by using certain types of silicon and petroleum lubricants and wipes which throw off the pH balance of your vagina and create an overgrowth of bad bacteria. It’s also about communicating with your partner, knowing what makes you feel good sexually, and being in touch with your sexuality.

What did you friends and family think when you were first starting up the business?

I honestly didn’t realize for a while that what I have been creating would have such a positive impact on all my friends and family. People really feel like I’m taking a stand for women everywhere, and speaking up, speaking out and not backing down even when I face backlash. It’s been a pretty incredible experience.


Why do you think there has been such a rise in veganism over the last few years?

I think we are in the middle of a pretty intense health revolution where people are learning more and more about what is in their products, how it effects their health and they are also demanding transparency. For so long, we just accepted the food we ate and the products we used as is. We put immense trust into the companies manufacturing what we consume, and that is all changing.

Have you had a lot of interest as your condoms are vegan?

Yes! We have tons of hard core vegans using our products (condoms and lubricants). Vegans are so happy that there is now a vegan condom options!

What inspires you?

I look up to Cecile Richards, the President of Planned Parenthood, because to me, she is someone who stands on the front lines and fights for women everywhere in so many different ways regardless of the thousands of people that try to tear her down. Even among backlash and criticism, she is incredibly strong and brave, not letting anyone impede her mission. She really is a huge inspiration.

What’s your average day like? 

7:15am – Alarm goes off. Snooze for 10 minutes, and then I wash my face and make breakfast while scrolling through emails.

8am – Three days a week I work out at Exhale, I’ve been going for 10+ years and I swear by it.

9am – Grab a quick almond matcha latte at ChaCha Matcha and head into my office in Chinatown.

9:15am – 6:30pm – meetings, calls, work, work, work.

I eat at least 3 times throughout the work day, two snacks, and lunch. I’ve noticed that if I go more than 2-3 hours without food my energy totally crashes. So now I’m carrying nuts, bars, and water around with me 24/7.

6:30pm – Head to the grocery store to buy stuff to make dinner.

7pm – Prep dinner for 15-20 minutes and then usually hop back on my computer for another hour or so until my boyfriend gets home and I finish making dinner with him.

8:30pm – I plug my phone in in my bedroom and try and not check it for at least an hour for a little ‘detox’ while watch TV (John Oliver is my everything)

10:00pm – Skincare and bedtime! Tata Harper products are my go to for natural and effective skincare. I can’t live without their toner and moisturizer.

I get in bed nice and early around 10 and read for about 30 minutes before I go to bed.

Rinse & Repeat!

Do you think you have a work/life balance?

Yes. This is not something that came easily to me and it definitely something I have to manage on an ongoing basis. Now three years into working on Sustain full-time I think I have a pretty good balance for running a start up! Carving out time with friends and family where we don’t talk about work is critical, as is taking care of my own health and wellness which I’m getting better at.

What’s the best part of your job?

Knowing that every single day I am having a positive impact on women throughout the country.

What words do you live by?

Reflect don’t react.

What’s next for you?

Building Sustain; getting us into more stores, creating new product lines, and destigmatizing safe sex!

I also have a few side projects I am working on…more to come on those in 2017!

If you loved hearing from Meika and want to check out Sustain find all their sexual health products here. If you are a vegan individual or business then please get in touch to be a part of our {in conversation} interview series at

All images via Sustain Natural.

The Story of Juice

As Winter begins to take shape, it’s important to continue to eat healthily and balanced even if all you feel like is staying in a warm bed and having hot chocolate. That’s why we decided to catch up with Emily Hughes; founder Empress Juices to find out why juicing is so important- all year round.

When did you decide to start up Empress juices and why?

I decided to start up Empress Juices in 2015 after going into cafe after cafe, and supermarket after supermarket and being faced with a selection of refined sugar packed juices with the same typical fruit flavours. I felt there was a gap in the market for retail outlets selling natural pressed juices around the country. I always wanted to set up my own business and be my own boss so it felt perfect.


Empress Juices are refined sugar free and are made with natural ingredients – purely fruit and vegetables. Not only are the juices healthy but they are also very tasty and flavoursome. Hopefully that will encourage people to buy them.

Why are juices so important to improve wellbeing all year round?

Firstly, compared to all the fizzy or soft drinks full of refined sugar, Juices are purely natural and only contain natural occurring sugars so are a huge improvement to everyday health. Now that obesity is on the up, it is so important for people to realise the amount of refined sugars they are consuming and that naturally occurring sugars are sweet enough! This is where Juices really come into their own as the perfect substitute for people who previously had fizzy drinks.

Tell us more about Empress…what were the biggest challenges when starting up the business?

I have already experienced a fair amount of ups and downs, when experiencing downs it makes it all the sweeter when there’s ups. I guess the ups and downs of starting a business is natural and I am sure I have got plenty more to come. Even though Empress Juices only launched a year ago,  I already feel as though learnt a lot about business, terms and communicating with different people as well as managing expectations.

What’s next for you?

I am going to get booked up for lots of food and drink events for next year. The next few months I have some pop ups, and I am experimenting on a new juice, whilst also focusing on getting into more retail outlets. The future looks busy!

Interested in checking out Empress Juices? Find them here. All images via Emily Hughes.