One easy change to make

Hey there healthy veggie!

I hope you’ve had an awesome week so far.

And hello from the French Alps 🇫🇷 🏔️ 👋.

James and I are here together for a couple days (we’re brothers if you didn’t know) and we’re enjoying a post-challenge break.

So I’m sending you this email from the lovely little town of Chamonix.

A quick thank you

First of all, thank you to everyone who filled in the poll last week, it’s been really helpful!

We’ve had 266 answers so far and a lot of comments, so if I haven’t replied to you please know that I have read what you wrote and truly appreciate your time and input!

If you haven’t yet, but would like to add your say to what is contained in these emails, you can do so here.

What I learned from our last Challenge

If there is one thing I learnt in our last weight challenge, it’s that protein is the absolute key to losing weight successfully. Protein snacks are beasts!!

I lost 8lbs in 8 weeks, and felt I could have kept it up indefinitely. But this is not just an anecdote, it’s completely backed up by science.

James, Hauke and I have discussed protein and its effects deeply time and time again, and it’s the one thing I wish all vegetarians would know more about, and use to their advantage.

It really does lead to a healthier lifestyle!

There are lots of reasons protein is helpful for vegetarians and James dives into them in detail in our latest podcast. I also feel it is my duty to make it clear what protein can do for us. I’ll list some recipe examples at the bottom.

To summarise, protein:

• regulates hunger hormones so you feel more full

• helps promote muscle which helps you burn more calories and keeps you active later in life

• high protein diets have been shown to lower triglycerides, reduce blood pressure, and decrease waist circumference, factors closely linked with reduced risks for heart disease, stroke, and type 2 diabetes

Tips on getting enough protein:

• Incorporate a good protein source in every meal, think: eggs, low fat dairy, and plant-based sources such as beans, lentils, and tofu

• Include protein-rich snacks between meals

• You can use protein shakes to help you reach your daily protein target - there’s nothing ‘bad’ about them

Some of James’ favourite high protein meals and snacks:

If you haven’t listened to one of our podcasts yet, I’d love to hear your thoughts!

Have an awesome week you guys, go get that protein 🫶🏼

Dave, Hauke & James

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