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Relieve Headaches With These Foods

We can all agree that headaches and migraines are the worst. But before one hits, and before you reach for that medicine, you may want to try eating. These foods in particular are known to have healthy, migraine-fighting benefits.

Ginger
Overall, ginger offers great health benefits. In terms of headaches, ginger may have the ability to block prostaglandins (neurotransmitters that play a role in inflammation). These can cause a slight swelling of your brain, and may be the reason for your discomfort. Also, this spicy root is known to help relieve nausea, which is often related to intense headaches.

Try grating fresh ginger into your dishes, or whip up a carrot ginger soup to help ease your head pain.

Mackerel
This oily fish is high in omega-3 fatty acids which are considered healthy fats thanks to their anti-inflammatory and nerve-protecting benefits. According to research, these fatty acids help reduce the frequency, duration, and severity of headaches and migraines.

Not a fan of mackerel? You can turn to other oily fishes including salmon or sardines for your omega-3 fix.

Plain Yogurt
Yogurt is good for relieving headaches and migraines because of its high riboflavin content. Riboflavin is part of the B vitamin complex which has been shown to help reduce the number of migraine attacks in people who are prone to them. In addition, it may increase the effectiveness of beta-blockers (drugs to prevent migraines).

If you’re not too fond of yogurt, eggs also contain this B vitamin.

Spinach
Magnesium has been found to have powerful migraine-relieving powers, and can be found in high concentrations in leafy greens, such as spinach (24mg/cup). As an added incentive, regular magnesium intake has been shown to reduce migraine attacks by 41.2%.

Enjoy a mixed greens salad with your favorite toppings, or add some spinach to your smoothie to fend off those migraines.

Watermelon
Dehydration can be a major factor in terms of headaches. It causes a drop in your blood volume, reducing the amount of oxygen available to your brain, causing pain receptors to be affected.

If you find it laborious to drink water throughout the day, eating fruits and veggies with high water content can help. These include watermelon, cucumber, celery, and carrots. Snack on them or whip of a refreshing smoothie with your favorites.

What helps you when headaches or migraines hit? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Stop by the Brick Your Neighborhood Deli and enjoy a hearty breakfast or yummy sandwich today! Our business hours are 7:00am-4:00pm Monday through Friday and 8:00am-4:30pm on Saturdays.

Don’t Fear Carbohydrates

Despite the popular belief, carbs are not the enemy. Carbohydrates give us energy by providing our cells with glucose, which helps our brain and muscle power. However, the important distinction is between refined and unrefined carbohydrates. Refined carbs, like white bread and pastas, cookies and candy, are not the best choices when it comes to healthy foods. Unrefined carbs, however, are those that we consume in their healthiest, most whole forms. These will be released slowly into the bloodstream, preventing blood sugar spikes and providing you with lasting sustainable energy.

Here are some healthy carbohydrates you will want to include in your balanced diet.

Potatoes
When it comes to potatoes, many see the sweet potato as the lesser of two evils. In fact, the sweet potato is lauded as a healthful, lower carb option for things like toast. But there is no reason to banish the regular potato from your diet. Potatoes provide vitamin C, potassium, protein, and with the skin on, some fiber. Try them baked or roasted and avoid covering them in cheese or sauces for a healthier option.

Whole Grains
Refined grains have been processed to remove components which house healthy benefits like fiber in order for them to be quickly digested. Unfortunately, it is these refined grains that will spike our blood sugar. Instead, opt for whole grains, like oatmeal, wheat berries, barley, farro, or millet. It is understandable to avoid these if you don’t like them, but if you fear you’ll gain weight, you’re missing out. Eating these in moderation can improve your health and provide you with the energy you need to get through the day.

Sweet Fruits
Do not fear bananas, melons, grapes, and other sweet fruits. While their sugar content may make them taste especially delicious, that does not necessarily make them bad. If you are opting for sweeter fruits, just be cautious of your servings. It is recommended that you get 1½ to 2 servings of fruit a day, but if you’re making a smoothie, beware. It is easy to overdo it with the sugars (at the end of the day, natural sugar is still sugar). Try limiting your smoothie to ½ to ¾ cup of fruit, and add a source of protein to help the sweetness digest more slowly.

Legumes
People may avoid legumes (chickpeas, lentils, black beans) because they think they’re high in carbs. While that may be true, they are also great sources of fiber and protein. Sprinkle them in your lunchtime salad to power through that midday slump. Or you can enjoy them in tacos, chili, casseroles, and more.

Starchy Veggies
Don’t think of corn and peas as normal vegetables. Instead, think of them as starches. Peas contain protein and corn contains fiber, therefore, they can be considered a different category than other veggies like kale and carrots (which basically means you can adjust your portions accordingly).

Which healthy carbs have you accepted into your diet? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

For a healthy and delicious meal, visit the Brick Your Neighborhood Deli in Pomona! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Skip the line by calling ahead or ordering online.

Calming Foods To Ease Anxiety

Most of us know that stress and anxiety can be fairly common. In fact, anxiety disorders are the most common mental illness in the United States, with roughly 18% of adults struggling with anxiety (according to the National Institute of Mental Health). Although others can relate, when you are experiencing a panic attack or are overwhelmed in a stressful situation, it may seem like you are alone and there is no way out.

Luckily, there are ways to get help. Aside from medications or therapy as prescribed by your doctor, you can look to food to help ease your anxiety. Things like eating a balanced diet, staying hydrated, and limiting alcohol and caffeine consumption can have a positive effect on your symptoms. Here are some specific foods that can help to calm your nerves.

Leafy Greens
Since studies on mice have shown that diets low in magnesium lead to increased anxiety, it is believed that magnesium-rich diets help people feel calmer. Leafy greens like spinach and Swiss chard are high in magnesium and provide other healthful nutrients.

Chamomile Tea
Chamomile in particular can significantly decrease anxiety symptoms, according to a 2009 study from the University of Pennsylvania.

Wild Alaskan Salmon
Many studies show that a diet rich in omega-3s can lower depression and anxiety rates. Get your omega-3s from fatty fish like wild Alaskan salmon or you can try grass-fed beef.

Oysters
Studies on both rats and humans found that foods rich in zinc have been linked to lowered anxiety. Oysters, cashews, beef, liver, and egg yolks are all great sources for zinc.

Pickles
Recently, links between probiotic foods and lowered anxiety have been suggested. In general, it is believed that gut health impacts overall health. Try pickles, sauerkraut, or kefir to improve your gut health and decrease your anxiety.

If your anxiety symptoms are severe or last more than two weeks, it is advised that you speak with a doctor. Be sure to inquire about dietary changes to supplement any medication or therapy prescribed. While food cannot replace traditional treatment methods, it may help with symptoms and overall health.

Connect with the Brick Your Neighborhood Deli on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest. Visit us for breakfast or lunch weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Energizing Foods For Your Workout

That feeling when you complete a tough workout is great, but we know there are moments when you would rather throw in the towel than finish strong. Eating the right foods to sustain your energy throughout your workout can make a major difference. Keep your momentum going by fueling your body before, during, and after with these great snacks.

Low-fat Chocolate Milk
It is advised to eat protein within 30 minutes of working out to aid in recovery, and depending on your bodyweight, age, and how strenuous your workout is, you may want to up the ante. Low-fat chocolate milk and a banana are great way to nourish your fatigued muscles.

Pretzels
The saltiness of the pretzels will help to replenish electrolytes and minerals that you lose during exercise. For added protein, pair them with Greek yogurt or nut butter.

Beets
The nitrates in beets (which reduce the amount of oxygen needed to perform physical activity) help to increase blood flow to and throughout the muscles, giving you a helpful boost during workouts. Try snacking on these before or during your session.

Sunflower Butter
Packed with protein, fiber, and good fats, sunflower butter is a great way to fuel up for workouts. It also contains more micronutrients than other nut butters. Pair it with an apple, banana, or celery for a light and hearty snack.

Snack Bars
Your body needs quick release carbohydrates to efficiently use nutrients to keep going. A snack bar can deliver that, offering a relatively filling option that is easy to digest. Just remember to read the label carefully and choose wisely.

Banana
Snacks during a workout are usually more necessary for more extensive workouts (60-90 minutes). If you’re doing less than an hour, water should be fine to hydrate and replenish fluid losses. If you must snack, simple carbs, like a banana, are the way to go.

Sports Drinks/Gels
Sports drinks and gels are designed with the athlete in mind. They offer hydration, replenish electrolytes, and provide a small amount of quick energy from sugar.

Caffeine
This can be an easy fix as caffeine helps with focus and energy, but try not to turn it into a habit. A change in your diet throughout the day can be a better way to boost in your energy, brain function, and recovery.

Fruit
Diluted fruit juices (half juice, half water) or squeezable fruit (ex. applesauce, puréed fruit pouches) offer hydration and energy along with the natural nutrients from fruit.

What do you eat before or during workouts to increase your energy? Share your secrets with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

For a delicious meal made from the finest and freshest ingredients, visit the Brick Your Neighborhood Deli in Pomona. We are located on the northeast corner of Arrow Highway and Garey Avenue and open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Smart Foods For Your Brain & Body

We know how important it is to properly fuel your body throughout the day and before and after physical activities, but certain foods can also feed our brains.

A study from Rush University in Chicago evaluated participants who did and did not follow a heart-healthy diet. The diet is called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), which is a combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Results showed that those who followed the MIND diet reduced their risk of developing Alzheimer’s disease by 50% compared to those who did not.

Here are some of the best foods to add to your diet to improve both your mind and body.

Beans
These complex carbohydrates are great for fueling long runs, keeping you regular, and are high in antioxidants to fight inflammation. You should be eating beans at least every other day.

Berries
Berries may play a role in decreasing neuron loss and improving memory performance. Try incorporating berries into your diet at least twice per week.

Colorful Veggies
Eat the rainbow. Colors indicate that a food is rich in antioxidants, which help protect neurons from age-related decay. You should be eating your veggies daily.

Greens
Speaking of colors, leafy greens are rich in folate, which has been linked to slower rates of brain decline. Enjoy a light salad daily.

Nuts
Try snacking on a handful of walnuts, almonds, pecans, hazelnuts, or pistachio daily. Nuts are rich in fiber, fat, and vitamin E, which are all great for your brain.

Olive Oil
Full of healthy fat, olive oil protects the blood vessels throughout the body, including those in the brain. Daily consumption of olive oil, whether used for cooking or making a homemade salad dressing, is advised.

Poultry
It is believed that the vitamin B12 in chicken and turkey plays a role in fighting age-related decay in the brain. Try eating at least 3-4 ounces of poultry a week.

Red Wine/Dark Red Juices
Moderation is key with red wine. Red wine contains antioxidants which can help ward off brain decline. Just remember, no more than 5 ounces a day. For a non-alcoholic alternative, try unsweetened grape or pomegranate juice.

Salmon & Seafood
Omega-3 fatty acids in many fatty fish are important for development and maintenance of brain health.
Shoot for about 3-4 ounces at least once a week.

Whole Grains
B vitamins and vitamin E are found in whole grains (ex. whole wheat, oats, wild rice, quinoa) and may decrease the risk of Alzheimer’s disease by ridding the body of compounds linked to brain damage. Three servings of whole grains per day is ideal.

For a nourishing and tasty meal, join us at the Brick Your Neighborhood Deli! We are open for breakfast and lunch weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Connect with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest today!

Don’t Be Fooled By Nutrition Labels

“Low-content” labels can be deceiving. While they may live up to their claim, they may not be the healthiest choice. According to a study from Duke University, foods with low-content nutrient claims did, in fact, contain a lower amount of the nutrient mentioned, whether calories, fat, salt, or sugar. However, regulations for a “low” or “reduced” nutrient label only refer to the original food, not for a whole food category. And while the single nutrient content may be reduced, others are not.

As stated, just because the food may be low in a specific nutrient, it is not necessarily a healthier, nutrient-rich option. In order to truly understand the nutritional value of a food, you must read the food label carefully. Make sure you pay attention to serving sizes and the specific nutrient content per serving.

When it comes to “lower”, “reduced”, and “free” label terms, they are regulated by the government and are specific and well defined. Here are some common labels and what they really mean:

  • Low Calorie – 40 calories or less per standard serving
  • Reduced/Less Calorie – at least 25% fewer calories per serving compared to the standard food
  • Low Fat – 3 grams or less per standard serving
  • Reduced/Less Fat – at least 25% less fat per serving compared to the standard food
  • Low Sodium – 140 mg or less per serving
  • Reduced/Less Sodium – at least 25% less sodium per serving compared to the standard food
  • Reduced/Les Sugar – at least 25% lower in added sugars compared with the standard serving of the original food
  • Sugar-Free – less than 0.5 grams of any form of sugar per serving; does not mean calorie-free
  • No Added Sugar – a product can still contain natural sugars, like 100% fruit juice/fruit sauces or milk, but no additional sugars of any kind

These studies remind us how important it is to be an informed consumer. Reading food labels and scanning ingredients lists help us to know what we are paying for and what we are putting into our bodies.

We value our customers which is why we use only the finest and freshest ingredients available to us. Come in today for breakfast, sandwiches, or salads made fresh to order. You can find us on the corner of Garey Avenue and East Arrow Highway in Pomona. Order ahead online or call 909-596-5225.

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Sneaky Ways To Boost Your Nutrition

As most people (namely parents) know, kids can be quite picky when it comes to eating. Aside from causing some frustration, their selective tendencies can negatively affect their nutrition as well. Encouraging an increase in fruit and vegetable intake is always advised, but here are some smart tricks to add more nutrition to their diet (and maybe even your own).

Chia Seeds
These seeds are rich in anti-oxidants, omega-3 fatty acids, and dietary fiber, and are so small you may not even notice they’re there. But remember to provide extra water when you increase dietary fiber intake. Here are some ideas on how to sneak chia seeds into your food:

  • Mix it into homemade meatballs.
  • Add it to homemade granola.
  • Stir it into oatmeal or yogurt.
  • Use it to thicken jam or pudding.

Fortified Nutritional Yeast
Nutritional yeast (or “nooch”) is fortified with vitamin B-12 and is ideal for those who limit meat, fermented food, or dairy intake. It has a mild “cheesy” flavor and can easily be added to snacks and meas. Try sprinkling it on salads, popcorn, pasta, rice, vegetables, or even homemade kale chips.

Pumpkin Seeds
Loaded with micronutrients such as magnesium and zinc, pumpkin seeds are an excellent addition to your diet. Aside from micronutrients, they also provide a good amount of iron. To include pumpkin seeds in your diet, try these:

  • Add them to homemade trail mix or granola.
  • Use them as a topping for oatmeal, cereal, yogurt, or salads.
  • Roast them with cinnamon, coconut oil, and pure maple syrup.

Turmeric
Turmeric increases antioxidant activity and has great anti-inflammatory benefits. This relatively mild spice can be added to many foods, and will often add a yellow hue to your dishes. The active component in turmeric is curcumin, which is better released with black pepper and some dietary fat in your meals. Here’s how you can add turmeric to your foods:

Add it to oatmeal with pure maple syrup and natural nut butter
Sprinkle it in your scrambled eggs
Stir it into the batter of homemade muffins
Mix it with golden raisins and add it to rice

Grass-fed Dairy
Increase your vitamin K2 intake by switching to grass-fed sources for your dairy foods. Vitamin K2 is a micronutrient which boasts anti-inflammatory properties and promotes bone and heart health.

Leafy Greens
Leafy greens are important for our potassium, vitamin K1, magnesium and iron intake. Aside from a salad, here are ways you can eat more leafy greens:

  • Purée leafy greens into a soup.
  • Add a handful of leafy greens into a fruit smoothie.

Ginger
While it’s great for tummy troubles and fighting inflammation, ginger can be quite spicy for young palates. Start with a little at a time to see how your little one reacts. You can add ground ginger or freshly grated ginger to fruit salad, applesauce, homemade baked goods and quick breads, or add it to your cooked veggies or oatmeal.

Probiotics
Gut health has an impact on nearly every aspect of your overall health. To promote improved gut health, fermented foods provide a great variety of health-promoting probiotics. You can try to prepare your own kid-friendly fermented foods, or offer classics like yogurt with “live active cultures” or kefir milk.

Fatty Fish
These are great for vitamin D and omega-3 fatty acids. Because kids are not always fond of fish, here are some ideas to get the kiddos to eat up:

  • Try making homemade salmon or tuna meatballs using canned wild salmon, bread crumbs, an egg, herbs/spices, and oil. Roll these into balls and then bake them until thoroughly cooked. Pair with their favorite dipping sauce and you’re good to go.
  • Try a tuna apple melt. Top a slice of bread with thinly cut or diced apples and tuna and then melt a piece of cheese over the top in the oven.

Cilantro
Cilantro is a great source of fat soluble vitamins A and K, and is also known for its natural detoxification properties. Diced cilantro goes well with tacos and quesadillas, or it can be puréed or blended into guacamole or pesto. You can even add a handful to a fruit smoothie or soups.

How do you keep your picky eaters from missing out on great nutrition? Any nutrition tricks you use for yourself? Share your tips and tricks with us on Facebook, Google+, Twitter, LinkedIn, Instagram and Pinterest.

Come enjoy your favorite sandwiches at the Brick Your Neighborhood Deli! Visit us in store Monday-Friday 7:00am-4:00pm and Saturdays 8:00am-4:30pm. You can view our menu online or give us call at 909-596-5225.

Refrigerator Organization

By keeping your refrigerator organized and tidy, you can cut back on your food waste and consequently, save more money. Follow these efficient refrigerator tips to help your food last longer.

Bottom drawers are ideal for raw vegetables, salad, and fruit. But remember to keep them in separate compartments as some fruits emit a gas that speeds up ripening. Avoid storing herbs and leaves in the back of the fridge as they may freeze.

Reserve bottom shelves for sealed raw meat and fish since this is the coldest part of the fridge. Also, this minimizes the risk of cross contamination (if you keep it higher up, you run the risk of the juices dripping down onto other foods).

Middle shelves should house dairy products and eggs. Yogurt should be properly sealed to maintain freshness and keep unwanted bacteria out.

Since the temperature is most consistent in the upper shelves, this area is great for storing pre-cooked foods, such as deli meats and leftovers.

Dedicate door storage to foods with natural preservatives since this is where the temperature fluctuates most. Condiments, juice, and preserves would go best here. While this spot is not ideal for milk, butter and soft cheese are fine being stored here.

In addition to organizing your refrigerator, regular cleaning and thawing is advised.

What’s best kept out of the fridge? To avoid premature spoiling, ‘gas-releasing’ fruits and vegetables, such as avocados, bananas, nectarines, peaches, pears, plums, and tomatoes should be kept out. You can add breads to that list as they can dry out in the refrigerator.

Do you have any other tips? Share them with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Don’t feel like bothering in the kitchen today? Come by and let us make your favorite sandwich or salad! We’re open for breakfast and lunch weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

March Is National Nutrition Month

Did you know March is National Nutrition Month? Every March, the Academy of Nutrition and Dietetics encourages individuals young and old to make small, healthier food choices in order to “Put Your Best Fork Forward.”

Making healthier choices at home can lead to numerous health benefits. Choose a variety of healthy foods from all food groups to incorporate into your diet and try to limit your intake of junk foods. By taking this proactive step, you can stop preventable, life-style diseases before they start.

Start putting your best fork forward by including more of these foods in your diet:

  • Vegetables, including dark green, red and orange veggies
  • Whole fruits
  • Whole grains
  • Fat-free or low-fat dairy including milk, yogurt, cheese, and fortified soy beverages
  • Protein-rich foods (seafood, lean meats, poultry, nuts, soy products, beans and peas)
  • Oils (canola, corn, olive, peanut, sunflower, soy)

The key is to start with small steps, slowly adding healthier ingredients while considering your own personal preferences, for a smoother transition. Include your favorite flavors and foods, and remember, everything in moderation.

If you would like help finding a personalized plan that works best for you, you should consult with a registered dietician nutritionist. RDNs can advise you on proper nutrition to meet your lifestyle, preferences and health-related needs.

For a yummy and healthy meal, visit the Brick Your Neighborhood Deli. Check out our breakfast menu or come in for one of our signature sandwiches. We’re open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Get The Most Out Of Your Vegan Diet

When it comes to vegan diets, the most nutrition problems surface as deficiencies in essential nutrients. Here we address the most common nutrition mistakes for vegans and how to correct them.

Overestimating Protein Intake
Despite almonds being in rich in protein (6 grams per ounce), almond milk is surprisingly not (1 gram per cup). Instead of using almond milk, try adding a tablespoon of almond butter or soaked whole almonds to your smoothie. Using plant-based protein powder can also help.

Quinoa is another misunderstood vegan food. While it appears to be extremely healthful in comparison to other plant-based foods (contains all of the essential amino acids), its protein content isn’t as great (4 grams per half cup). While it does provide slow-digesting carbs and filling fiber, you may want to add beans, nuts, or seeds to increase your protein intake.

Not Enough Iron
Because animal-based sources of iron are better absorbed by the body than plant-based sources, vegans often need double the amount of iron. And unfortunately, severely low levels of iron lead to anemia which leaves you feeling weak and tired.

Fake, Processed “Meats”
If you are transitioning to a vegan diet, easing your way in with vegan versions of meats may not be the best idea. While they may help you stick to a vegan diet when you’re experiencing a craving for meat, they are not a healthy option as they are often loaded with sodium and low in protein content.

Jackfruit is a newly popular meat alternative that will trick you into thinking you’re eating meat. Luckily, jackfruit is extremely versatile so try your hand with one of the many jackfruit recipes out there.

Snacking On Refined Carbs
What do pretzels, licorice, corn, and rice cereal have in common? Aside from being vegan-friendly snacks, they are also rather unhealthy. Refined carbohydrates may give you a quick energy boost, but they also provide a quick crash and leave you craving more.

Instead, trade them for whole-grain, fiber-rich snacks with protein, like fresh fruit with nut butter or whole-grain crackers with seed butter.

Not Enough Vitamin B12
Because vitamin B12 is only naturally found in foods that come from animals, vegans must find other ways to maintain adequate B12 levels. A short-term vitamin B12 deficiency makes you feel tired and weak, whereas a long-term deficiency can cause more severe side effects, including nerve damage and decreasing brain health and memory function.

Taking a supplement is likely the best option, along with vegan foods that are fortified with B12. While there are claims that spirulina, seaweed, and fermented soy contain it, your body is unable to process and absorb the B12 found in them.

Vegan ≠ Healthy
Vegan snacks often boast the “health halo,” however, don’t fall for it (vegan cookies are still cookies). And while vegan diets have their benefits, it can be difficult to achieve sufficient amounts of nutrients within your diet.

Be sure you’re getting all the nutrients you need by ensuring that every meal includes whole grains (steel-cut oats, brown rice, millet, amaranth) or starchy vegetables packed with beta-carotene and fiber (pumpkin, squash, sweet potatoes, corn). Also include vegan protein sources such as legumes (beans, lentils), nuts or seeds, and a multicolored variety of vegetables.

Not Enough Calcium
The amount of calcium in leafy greens can be impressive, but the calcium in some greens is absorbed better than others. Spinach, Swiss chard, beet greens, and rhubarb are high in calcium, however, are also high in oxalates, which are compounds that prevent your body from absorbing calcium. Instead, opt for kale, collard greens, and mustard greens, all of which contain calcium that is absorbed more easily.

Missing Out On Vitamin D
For those who don’t spend a lot of time outside, or live in areas where sunny weather is few and far between, you could be lacking vitamin D. In this case, getting vitamin D from food or supplements are your only options.

Oily fish and egg yolks are two of the main sources of vitamin D, which limits vegan’s options. Instead, vegans should look to fortified almond or soy milk or vegan margarine, or consult with a doctor about possibly adding a supplement.

Lacking Omega-3s
Most people look to oily fish for their omega-3 fatty acids fix. These omega-3s found in fish are referred to as EPA and DHA (long-chain fatty acids that have more research behind their health benefits). Plant-based omega-3s more commonly come from ALA, which are short-chain fatty acids.

For vegans, the best sources of omega-3s are ground flaxseed, chia seeds, and walnuts. To get even more omega-3s in your diet, try using flaxseed oil, walnut oil, and canola oil in your salad dressings.

Not Consulting With A Registered Dietician
If you are just starting your vegan lifestyle, or if you want to ensure you are getting enough of your essential nutrients, it is advised to meet with a registered dietician. He or she can help to make sure you are meeting all of your health goals. If you’re becoming more active or planning on starting a family, your body will need more of certain nutrients.

Have you adopted a vegan diet? Share your vegan tips, tricks, and healthy recipes with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

We can make vegan-friendly sandwiches, inquire about them today! Visit us weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm, we’re located on the corner of Garey Avenue and Arrow Highway (next to Johnny’s). We look forward to seeing you all soon!