5 STEPS TO A GREENER DIET

To eat greener is not only better for you – it’s better for our planet! At Sproud we’re always trying to reduce our carbon footprint, you should too. A greener way of living and eating doesn’t mean boring, we promise!

Here’s our easiest tips to get started on a green habit!

1. Try to make your favorite dish vegetarian – or even vegan!

There are vegetarian takes to almost every dish. Just replace the meat with something else. How about exchanging your meat-tacos with grilled veggies or beans? It is tasty and don’t worry – beans are rich in protein too.

2. Go Inspo-hunting!

Find yourself a blogger or influencer that inspires you! Pro tip: start looking for colorful inspiration on Instagram and you’ll definitely start to drool.

3. Experiment!

There are meat-substitutes which is not only better for environmental reasons but also better for you! Meat-substitutes, usually based on soy or tofu, has a high amount of vegetable protein and are lower in bad cholesterol. Find which substitute that suits you best and dare to try something new!

4. M*lk it!

A dairy lover, are you? There are a bunch of substitutes for that too! Plant-based milks makes a minimal water footprint compared to regular cow milk. Choosing a substitute for milk is easy – just choose between drinking oats, peas, soy, almond, cashew and yadda yadda. The choice is yours!

5. Cook large portions!

Buying in bulk and cooking larger portions is a good idea for both the planet and your wallet. It’s also a huge time-saver, and who doesn’t love that. Use your fridge and freezer to store your array of food! Pro tip: freeze berries and fruits and save for future smoothies!

PEA PROTEIN – 12 REASONS WHY

 

 

 

 

 

 

 

 

 

 

Pea protein is often undrestimated when it comes to working out and building muscles. A lot of people tend to think of plant-based proteins as incomplete protein sources. They’re not all wrong, some plant-based proteins are incomplete sources of protein. But pea protein is a full-worthy plant-based protein source. And here’s why!

We can start off looking at some amino acid. The body needs 9 different amino acids to stay alive and leucine is an amino acid especially related to muscle building. Pea protein contains about 9% leucine by weight, compared to whey protein which is about 10% leucine by weight. This proves that people can gain just as much muscle by using pea protein. Leucine is a vital amino acid since it helps to absorb calcium and helps strengthen our body in many ways. Pea protein is almost pure protein. Pea protein isolate is about 85% protein, 7% fat, 3% carbohydrate and 5% vitamins and minerals. The pea protein also digests slowly, which may improve your body composition over time. Research shows that slower-digesting proteins are better for muscle growth over the long term. Slower-digested proteins are also great for taking before bed time, like you do with casein.

 

To make it easy for you to read all the benefits of pea protein, we gathered a list of our top benefits:

1. It contains a lot of leucine!

Protein contains a lot of amino acids. Amino acids is vital for our bodies. There are about 9 amino acids that are must-haves for us. Leucine is one of these amino acids, and it’s essential for building connective tissue like skin, cartilage, and bones. Leucine does also help absorb calcium, which is a must for strong bones.

Legumes are one of the richest sources of leucine, so if your diet is heavy in grain or grain-based protein and low on beans and legumes, pea protein is the right way for you to go.

2. Allergic? No worries!

The majority of protein powders you can find in your local grocery stores contain whey or casein. Although most of the lactose has been removed from whey, trace amounts still remain. If you, like a lot of other people are lactos-intolerant, these dairy-proteins will most likely have you sitting in the bathroom for the next hour.

Pea protein is free from soy, free from dairy, free from gluten and free from nuts. Which means – you can basically be allegic to anything and still enjoy some pea protein!

3. Gluten free

If you are allergic to gluten or following a gluten-free diet for whatever reasons, you are safe. Pea protein is not only gluten free, it is NATURALLY gluten free. How about that!

4. It is kind to your stomach  

You might have heard that different beans and legumes gives you gas and a bloated stomach. Pea protein comes from a legume, but the peas undergo a process to remove most of the fiber and starch content – which usually is the biggest reason for gas and bloating. It is also highly digestible – can you guess how high? It’s 94% (!!) digestibility! Wow.

5. High in plant-based iron

Iron is an essential mineral, which helps the body to transport oxygen through the blood. A lack of iron can lead to some serious consequenses, which you easily prevent by eating iron-rich foods.

There are two types of iron, one found in animalistic meats and one found in plants. Pea protein is of course rich in the iron found in plants, non-heme iron.

6. Low glycemic 

Pea protein having a low glycemic index means that it takes longer to digest. That being said – it still is easily digested. A longer digestion means that the blood sugar levels can be kept even. It also makes you feel full for a longer time and it can also help you to keep your body weight stable and maintain a healthy weight.

7. Low-carb!

Legumes are usually high in complex carbs, but in pea protein most of the carbs have been removed. Which makes pea protein a low-carb protein source.

8. BCAAs for your biceps

BCAAs are the amino-acids that the body cannot produce on its own. BCAAs help to gain and build muscles and also stimulate protein synthesis.

According to a study perfomed by US National Library of Medicine, participants who supplemented with pea protein increased bicep muscle thickness at the same rate as the participants using whey protein.

9. Pea protein + arginine = True

Arginine is also an amino acid which is good for both your heart and muscle growth. Pea protein actually contain more than 3 times the amount of arginine per gram than whey protein. Ain’t that something!

10. FODMAP 

FODMAP – fermentable, oligosaccharied, disaccharides, monosaccharides and polyols. Still following? Let me makes this understandable. FODMAP-foods contain cartain carbs and sugar alcohols, which we really want to avoid if we have Irritable Bowel Syndrome. Pea protein is very low in FODMAP. Super-nerdy, right? Sorry about that. But hey, it’s still another benefit!

11. Mega-magnesium

Magnesium is one of our best friends. Magnesium is involved in more than 600 different chemical reactions in our body – including muscle movement. Studies have shown that it also helps with DNA repair and may also benefit heart and brain health.

Pea protein is a huge magnesium source that makes it easy to consume the recommended daily intake using a little help from our friend – the pea.

12. Saturated fat free and cholesterol free

Saturated fats are bad for the heart since they raise cholesterol levels in the blood. An easy way of reducing your intake of saturated fats and cholesterol is to cut down on the animal products and proteins, since these are only found in animal proteins.

 

Whatever your goal is switching to pea protein has a lot of benefits. It’s a good and complete protein source that has a great impact on your body and overall health. Apart from the health benefits, it is also the best alternative for environmental reasons. But we’ll talk more about that later on. For now – run to your closest store to buy some pea protein! Or have a nice little walk to your refrigerator to grab your Sproud and have yourself a glass of that protein-rich pea-goodness.

FUTUREEATER – HOW YOU BECOME ONE OF US

During the past weeks it has been an on going food exhibit at Spritmuseum in Stockholm. The exhibit is all about the foods of the future – what we’ll be on our plate a couple of years from now? The exhibition takes shape from visions, trends and climate-friendly foods.

Sproud wants to be a part of the revolution when it comes to eating greener. But which changes are neccessary? We often talk about a plant-based diet and switching animal proteins for plant- and legume-based proteins. That way we minimize our environmental footprint.

Today people take a lot more responsibility for their own environmental footprints, more than ever actually. There is a trend when it comes to eating greener – both for your health and for the environment. The new trends became the start of this exhibition about how the future diets will look. Will our diet include protein from insects? Or will it be a 100% plant-based? The future will tell, so to speak.

Having insects on your plate might seem far, far away and to many people that will never be an option. So we decided to do a little list on what you can do here and now. This list will help you get a little further on your road to become a FutureEater – or at least an environmental hero:

  • Reduce your waste – to plan your meals and making sure that you don’t have to throw away perfectly fine foods is a way to reduce your waste. Make lunchboxes too! It’s good for your wallet and the environment.
  • Expired food doesn’t mean bad food – Just because the expiration date is passed it doesn’t mean that the food is un-eatable. Smell the food and see whether or not it’s still good to go. Use your nose and eyes to decide when the food actually is ready to be thrown away.
  • Eat greener and cleaner – A vegan and plant-based diet is the key to a greener world. No more words needed, everybody knows that.
  • Vary your diet – Alright, even we know that not everyone are ready to swap the Sunday steak for a baked turnip. And that’s fine, it takes time to change your diet. But in the meantime – experiment! Try new things. Who knows – maybe you’ll fall for Oumph or a vegan lens pot?

WATER CONSUMPTION – HERE’S YOUR WORST FOODS

Water consumption is a huge issue at present. The environmental issue is a hot topic and only a few days ago the world’s largest environmental demonstration took place all thanks to our Swedish superstar, Greta Thunberg.

Not only has Greta made an impression on us Swedes, but she had kids and teenagers demonstrating all over the world. She has become a true environmental hero and she is now the spokesperson for our future generation. Greta is inspiring and educating, and there’s not a single person who can’t learn something from Greta.

In order to save our planet, we need to stop flying as much as we do today. Ever heard of Skype-meetings? We need to stop driving to work, when we in fact might as well take the bike. There is a number of things that we can do to reduce the way we affect the environment. Sometimes the biggest polluters is in our fridge.

We have listed a few of the most common foods in peoples fridges that makes a big environmental footprint without anyone knowing. We call them “the hidden environmental polluters”.

How many of these are in your fridge?

DIARY MILK

Water consumption:

255L per 250ml

RICE

Water consumption:

2,497L per kilo

PORK

Water consumption:

5,988L per kilo

BEEF

Water consumption:

15,415L per kilo

SOY MILK

Water consumption:

74L per 250ml

A HEALTHY LIFE: YOUR 8 KEYS

A healthy life is a life where you feel good from the inside and out. Living a healthy life means that you choose to work out, stress less and eat better. We’ve listed a few of our most important keys to a healthy life.

  1. Work out – regularly!
    To exercise on a regular basis is one of the best things we can do for our body. Studies shows that fysical activity doesn’t only make us happier and fitter – but it also makes parts of the brain grow! Exercise reduces the risk of having heart attacks and also reduces the risk of suffering from dementia. Working out is your new best friend if you want to get high on endorphines an dopamines!
  2. Learn to handle your stress

    Today you are supposed to be available 24/7. We are expected to do our best at work, be supportive friends and be loving partners. Our phones are constantly ringing and we always have mails to answer. We are more stressed than ever. Try to find your way of managing your stress. Do yoga, meditation or do a puzzle.

  3. Sleep well!

    Easier said than done, right? Studies shows that better sleep helps us recover. Without the right amount of sleep the risk of heart diseases and getting overweight increases. If you work out a lot the right amount of sleep is vital for your body to recover.

  4. Eat nutritious!

    Eating nutritious means a balanced diet. Eat a lot of fruits and veggies to fuel your body with vitamins and minerals. Choose a full-worthy protein of your choice, but try to avoid red meat. Red meat increases the risk of getting heart diseases and is bad for your cholesterol levels.

  5. Laughter is the best medicine!

    It’s a cliché, we know… but it’s true! Laughing releases endorphines and dopamines which makes us feel happy! And who doesn’t want to feel happy?

  6. Be your own best friend!

    Be kind to yourself! Build a good self-esteem and confidence. Start your day buy writing down three good things about yourself. End your day buy writing down three things that you did good today.

  7. Get yourself a good employer!

    Having a good employer and a job that you like is more important than you think. But don’t forget to listen to your body, make sure that your work don’t stress you out way to much. Dare to say no to tasks that you don’t have time for.

  8. Stay positive!

    With a positive mindset you can go so much further! Positive thinking is so basic – but yet, so hard! Try to see life in a positive way and you’ll be able to achieve more than you could imagine.