This healthy smoothie is an easy and quick to make snack. The combination of flavours of mango, peach, and pineapple creates a tropical land atmosphere which is perfect for the work from home communities as the drinks provide a simulated vacation feel. At the same time, various fruits and seeds will provide many nutrition benefits like anti-inflammatory effects and digestive health. Don’t skip out on this win win situation to get a refreshing smoothie and a boost in health.
What you will need:
- 1 frozen banana sliced up into small chunks
- 1 handful of spinach
- 1-2 Suspro high protein pineapple protein bars
- ½ scoop of coconut protein powder
- 1 tablespoon of flaxseeds
- 1 thumb size amount of ginger
- 1-2 cups of frozen mango
- 1 cup of frozen peach
- Coconut flakes on the top
- A small amount of cashew mylk to get the blender going
- A splash of water if the blender is too sticky
There are optional things to add based on personal preferences. If you want to pop out the pineapple and mango flavor, you may add a splash of vanilla extract. If you want a stronger fruity flavor, other fruits that go well with in this recipe include oranges, pears, and blueberries. If you are looking for more nutrition and fiber, you can add ½ cup of kale or leafy greens. For nut free options, you can substitute the cashew mylk with oat milk, rice milk, or hemp milk. The combination of health seeds, pumpkin seeds, sunflower seeds, quinoa, and chia seeds make up to be the top ingredient in all of Suspro protein bars, meaning the protein bars contain the most of this ingredient. Suspro Foods ensure to pack in more nutrition per gram to provide essential micronutrients for the consumers.
- Pumpkin Seeds in Suspro protein bars: Great source of minerals like magnesium, manganese, iron, zinc, and copper. Known for relaxing sore muscles, improving mood and helping with sleep quality. Zinc supports immunity, skin health, and vision. 
- Sunflower Seeds in Suspro protein bars: Made up of mostly healthy fats like monounsaturated and polyunsaturated fats which are good for the heart. Great source of vitamin E, manganese, and selenium. Vitamin E and selenium both contain antioxidant properties which help reduce oxidative stress from free radicals damaging the cells. 
- Quinoa in Suspro protein bars: High in protein and carbohydrates which athletes require for post recovery. A cup weighing 185 g provides 8.14 g of protein. Quinoa is a complete protein (contains all essential amino acids) that is vital in supporting muscle development and immune activity. A cup weighing 185 g contains 5.18 g of fiber which helps prevent constipation, high cholesterol, and high blood pressure. Also, rich in flavonoids (source of antioxidants) which help with oxidative damage in cells and heart disease. 
- Chia Seeds in Suspro protein bars: Rich in polyunsaturated fat, fiber and protein. This is the richest plant source of omega-3 fatty acids which have shown beneficial effects on cardiovascular health. Also, chia seeds are a complete protein, containing all essential amino acids which humans can only obtain through consumption. 
- Banana: Loaded with vitamins and minerals like potassium, vitamin B6, vitamin C, and magnesium. Known for moderating blood sugar levels as potassium is essential for heart health. 
- Spinach: Excellent source in various vitamins like vitamin A, vitamin C, and vitamin K1. Spinach is rich in carotenoids which your body can turn into vitamin A. Vitamin C is a powerful antioxidant which promotes skin and immune health. Vitamin K1 is essential for blood clotting. 
- Flaxseeds: Rich in healthy fats like omega-3s and high antioxidant compounds called lignans. Known to boost heart health and reduce cholesterol. Also, protect against oxidative stress and potentially help fight cancer. 
Sass, C. (2018). 6 Health Benefits of Pumpkin Seeds. Health.com. https://www.health.com/nutrition/pumpkin-seeds-benefits
Butler, N. (2017). How Many Calories Are in Sunflower Seeds. Healthline. https://www.healthline.com/health/food-nutrition/calories-in-sunflower-seeds#3
Ware, M. (2019). Health benefits of quinoa. Medical News Today. https://www.medicalnewstoday.com/articles/274745#benefits
Chia Seeds. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
Bjarnadottir, A. (2018). 11 Evidence-Based Health Benefits of Bananas. Healthline. https://www.healthline.com/nutrition/11-proven-benefits-of-bananas#section5
Gunnars, K. (2019). Spinach Fact: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/spinach#vitamins-and-minerals
Herr, L. (2019). Health Benefits of Flaxseeds. Eating Well. http://www.eatingwell.com/article/2058788/health-benefits-of-flaxseeds/
- Jun 26, 2020
As more well-known athletes are choosing to go vegan, various studies are overthrowing the concept that you can only get enough nutrients by including meat in your diet. Several popular athletes are proving their abilities to perform in the fiercest competitions within their professional fields despite on a vegan diet. Scott Jurek, who is a hardcore long distance runner who typically runs over 30 miles or more. Next is professional ultimate fighter, Nate Diaz, who is primarily on a vegan diet and tied for the 2nd most UFC awards with 15 total. Next is professional basketball player in the NBA, JJ Redick, who claims eating a plant-based diet allows him to maintain a leaner frame and makes him feel healthy, fit, and agile.
Consumers on a vegan diet are often asked how they obtain enough essential nutrients like omega-3s, iron, zinc, and calcium as these micronutrients are usually associated with meat. Could be surprising to some but many natural ingredients and healthy seeds actually provide these much needed nutrients. For healthy fat, both chia seeds and flaxseeds are high in omega-3s. In fact, chia seeds contain more omega-3s than salmon on a gram to gram basis.  For minerals, pumpkin seeds and flaxseeds are high in iron  and pumpkin seeds, sunflower seeds, and chia seeds are all high in zinc.  For calcium, you can easily obtain this through leafy green vegetables or almond milk as a cup of almond milk actually gives around 45% of daily recommended intake for calcium based on a 2,000 calories diet per day calculation.  Obtaining the necessary nutrients for crucial bodily functions are easier than you think.
Here are some vegan foods and ingredients ideas:
- All kinds of vegetables: kale, spinach, cucumber, celery
- Rolled or steel oats
- Fresh fruits: blueberry, apple, banana
- Smoothies (check out Suspro’s blog for various recipes)
- Grains and seeds: buckwheat, millet, quinoa, flaxseeds, pumpkin seeds, sunflower seeds, chia seeds
- Starchy greens: potatoes
- Beans and legumes: lentils, chickpeas, pea, black beans
- Suspro protein bars
The plant-based diet for muscle gains and strength training are not much different from a normal and healthy diet. If you are used to eating a lot of whole foods and nutritious ingredients, the majority of the ingredients in your meals will actually overlap between a normal diet and vegan diet. Whatever your fitness goal, there are a few things to consider:
- Macronutrients ratios that fit your body type, weight, and goals.
- Understanding how active your daily life may be and adjust your calories need accordingly.
- A proper workout plan to work along your nutrition strategies.
All of these are very specific questions which are different from person to person. Below we have an insightful interview with perennial runner, Phil Parrot-Migas, who has been on a vegan diet for years. He is a high performance long distance runner who recently finishes a half marathon with a time around 1 hour at the Houston Marathon. Also, he is the back to back winner at Gasparilla Distance Competition and 1st Place at Chilly Half Marathon 10K run event in Ontario. The vegan diet is something that is very personal to him as he cares about animal cruelty, saving the environment, and also personal health. All these factors are closely aligned with Suspro Food’s value as we consistently make donations to our non-profit partners, Critter Care Wildlife Society, to help orphaned and injured animals. Below are some common questions for vegan athletes and the responses from Phil:
- What does a typical training session look like for you?
- I train 7 days a week and run on average 20-25km per day. My weekly mileage adds up to about 160km. Workouts are on Monday, Wednesday and Saturdays. Tuesday, Thursday and Friday are considered easy days where I run 10km at lunch and then about another 14km in the afternoon/evening. Sundays are considered long run days where I run on average 30min or 2 hours
- What are the biggest challenges for you on a fitness standpoint?
- Making sure to not over train (listen to your body)
- Not comparing yourself to your peers (focus on my own training and results)
- Well balanced nutrition / training program (make sure to get adequate protein nutrition before and after your training session)
- How do you get enough protein with a plant-based diet?
- I get all my protein through vegetables, nuts, legumes and supplement with Suspro protein bars
- I get more than enough protein via these sources
- Are you losing muscles and strength on a plant-based diet?
- I am actually gaining muscle and strength
- I have so much more clean energy which helps me improve and get stronger
- What are some benefits after switching to a plant based diet?
- Feel much healthier
- More energy
- Clearer mind
- Positive impact on the environment
- Giving animals the right to live
- What are your recommendations to new plant-based athletes?
- Stay positive and don't give up, you will see improvements in your athletic results
- Through time you will adapt to this diet and see how beneficial it is to your health
- Be creative and open minded with recipes
- You are not at a disadvantage if eating plant based. You are actually at an advantage
1. Gunnars, K. (2018). 11 Proven Health Benefits of Chia Seeds. Heathline. https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section6
2. Chen, R. (2020). Vegan Smoothie Recipe - Blueberry Smoothie Protein Bowl. Suspro Foods. https://www.susprofoods.com/blogs/news/vegan-smoothie-recipe-blueberry-smoothie-protein-bowl
3. Whitbread, D. (2020). Top 10 Nuts and Seeds Highest in Zinc. My Food Data. https://www.myfooddata.com/articles/high-zinc-nuts-seeds.php#:~:text=Nuts%20and%20seeds%20high%20in,ranked%20by%20a%201oz%20handful.
- Jun 23, 2020
Being dedicated to your workout training and routines are only part of the work, as nutrition and lifestyle are just as important. Here is a perfect vegan smoothie for post workout fuel. A refreshing smoothie bowl has been one of our favourite in-home workout snacks. Natural ingredients like blueberry and spinach provide a healthy level of vitamins and minerals. Moreover, various natural seeds contain healthy fat and protein which will keep you feeling satiated. To create this delicious and nutritious protein bowl, adding in Suspro protein bars is essential because the combination of healthy seeds, sunflower seeds, pumpkin seeds, quinoa, and chia seeds make up to be the top ingredient in Suspro protein bars. The powerful seeds add a boost of fat and protein which will assist in damaged muscle repair. Time to cut out the sugary snacks and give this a try.
Pumpkin Seeds from Suspro protein bars: Great source of magnesium which helps relax sore muscles and improve athletes sleep. High level of iron is needed to produce hemoglobin which is part of the red blood cells that transports oxygen to working muscles. Also, they are a great source of protein, zinc, and manganese. 
Sunflower Seeds from Suspro protein bars: Good source of healthy fats like polyunsaturated fats which are good for the heart. They are another great source of vitamin E, magnesium, and protein. 
Quinoa from Suspro protein bars: High in protein and carbohydrates which athletes require for post recovery. Got 8 gram of protein per cooked cup. Contain flavonoids which help with oxidative damage in cells. 
Chia Seeds from Suspro protein bars: Contains fiber which are important for digestive health. Have a high level of omega-3 and omega-6 for heart health. 
Almond Milk: Good source of calcium and vitamin E. A cup of almond milk gives 481 milligrams of calcium which is around 45% of the recommended daily intake for a 2,000 calories diet. Vitamin E plays an important role in cell metabolism, protects against oxidative stress, and maintains heart health. 
Blueberry: High in vitamin C, vitamin K, and manganese. Also, known to contain one of the highest antioxidant level of all common fruits and vegetables which are important to protect against free radicals (unstable molecules that damage your cells). 
Spinach: Rich in vitamin K, vitamin A, and vitamin C. Known for being a great source of iron which affect how efficiently the body uses energy. 
Ground Flaxseeds: Around 95% of the carbohydrates is fiber. This is a low net digestible carb food. Rich in thiamine (vitamin B1) and cooper which are crucial for metabolism and bodily functions. 
Maca Powder: High level of cooper, manganese, vitamin B1, and iron. The well-known claim benefits include increase endurance, revitalize fertility, burst of energy, and improve hormonal balance. 
The combination of health seeds, pumpkin seeds, sunflower seeds, quinoa, and chia seeds make up to be the top ingredient in all of Suspro protein bars, meaning the protein bars contain the most of this ingredient. Suspro Foods ensure to pack in more nutrition per gram to provide essential micronutrients for the consumers. Also, all Suspro protein bars are low in sugar (under 4g sugar) across all SKUs.
What you will need:
- 1-2 of Suspro protein bars (Dark Chocolate Sea Salt bars)
- 1 frozen banana
- Handful of spinach
- Splash of almond milk (around 200 ml)
- Some cinnamon
- 1 teaspoon of maca powder
- 1 tablespoon of ground flaxseeds
- 1 cup of frozen blueberries
- Coconut flakes
For a nut free option, you may substitute the almond milk with certified nut free oat milk, rice milk, or hemp milk. If you will like a higher protein level, you may substitute the Suspro dark chocolate sea salt protein bar to a high protein flavor, either Suspro high protein mint chocolate bar or high protein pineapple bar. One of the best parts of Suspro protein bars is that all products are low sugar so you don’t have to worry about intaking too much sugar from your snacking sessions or holding back your workout progress. If is still too sweet, add a splash of water. Order some Suspro protein bars online and head to the grocery store for your delicious protein snack bowl. Keep being healthy!
Kelly, M. (2020). Suspro Foods are helping vegan runners with portable protein. Running Magazine. https://runningmagazine.ca/health-nutrition/suspro-foods-are-helping-vegan-runners-with-portable-protein/
Frey, M. (2020). Almond Milk Nutrition Facts: Calories, Carbs, and Health Benefits. Very Well Fit. https://www.verywellfit.com/almond-milk-nutrition-calories-carbs-and-benefits-4164247
Leech, J. (2018). 10 Proven Health Benefits of Blueberries. Healthline. https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section2
Ware, M., Olsen, N. (2018). Health benefits and nutrition value of spinach. Medical News Today. https://www.medicalnewstoday.com/articles/270609#benefits
Bjarnadottir, A. (2019). Flax Seeds 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/flaxseeds#vitamins-and-minerals
Barritta, R. (2015). 4 Facts to Know about Peruvian Maca Powder. Food and Nutrition. https://foodandnutrition.org/blogs/stone-soup/4-facts-know-peruvian-maca-powder/#:~:text=Maca%20powder%20contains%20carbohydrate%20(65,of%20vitamin%20B1%20and%20iron.
The information provided is for educational purposes only and does not constitute medical advice. This blog does not dispense medical advice, prescribe, or diagnose illness. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. This website may contain links to websites operated by other parties. Such links are provided for your convenience and reference only. Check with your doctor before beginning any exercise program. Never disregard or delay seeking medical advice because of something you have heard or read in this article or the internet.
- Jun 19, 2020