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liftingmbbs · 10 years ago

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liftingmbbs · 10 years ago

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BECOMING VEGAN

1.) Firstly, i’d like to mention to eat enough, plant foods are lower in calories so it’s easier to under eat on this diet (if you are worried check Chronometer but DO NOT use it if you feel like you will get obsessed with the amount of calories you are eating!!). As long as you are eating enough and enough variety of foods you have nothing to worry about the nutrients). 2.) the only thing you have to supplement on a vegan diet is b12. I’d firstly go take a test to see how your levels are and see if you need to supplement. usually, b12 is stored in your body for up to 3 years but you can never know how well your body absorbs certain nutrients.) also know that meat eaters get their b12 by the meat they are eating being injected a b12. 3.) Educate yourself. People will get on your nerves. It’s good to know things to really show people you are serious about this and that vegan lifestyle is the right choice for everyone. 4.) Food staples:firstly, i’d stack up on cheap staple foods like:-rice (burrito bowls, sushi bowls, rice and veggies, curries, rice w/ soup, sushi etc, stir fry,..) -bread (check up the ingredients not all breads are vegan; so many options)-potatoes(baked potato chips, minestrone soup, vegan mashed potatoes, side to whatever food you are eating) -pasta (w/ alfredo sauce, red pepper sauce,baked pasta,..) -beans/lentils/chickpeas (burgers, falafels, baked chickpeas, in salads,..) -oats (oatmeal, granola, on top of the smoothie bowls, for making falafels/burgers,..) -bananas (everything) -apples -fruit/veggies that are in season and cheap -dried fruit like dates for snacking -milk alternatives (rice/coconut/oat/almond,.. or you can make it at home or just blend banana with a bit of water to put on your cereal or granola,..)-some other foods: tomato sauce bc you can use with everything, nutritional yeast for the cheesy flavour, seasonings to make your foods more flavourful, flax seeds for replacing eggs in baking, coconut oil for baking if you can’t find the vegan butter nuts spinach and other green veggies bc they are high in iron and protein avocados because they make everything taste amazing5.) if you lack ideas of what to eat, check up ‘what i eat in a day’ on youtube to get an idea of what to eat (i personally love Tess Begg, Bonny Rebecca, Highcarbhannah, Annie Tarasova, Naturally Stefanie, Henya Mania, Mantras and Mangos, Whyoweyou,..) 5.)Then i’d like to focus on some vegan food substitutes to make your life easier if you are the kinda person that finds it difficult to go vegan because of the taste of a certain food. (source) DAIRY Alternative milks: Almond, soy, rice or hemp milk. Buttery spread: Look for non-hydrogenated versions, like Earth Balance (us), Nuttelex (AUS). Dairy-free cheese: Daiya, Sheese, Violife,… (I’ve heard Violife is the best of all), you can also make your own Cream cheese: Tofutti makes a reasonable mock cream cheese. Sour cream: Again, Tofutti or you can make your own (link) Soy yogurt: Good for probiotics. (you have different tastes like vanilla, blueberry, plain etc.) + i think there is also coconut and rice yoghurt in some countries. PROTEIN Tofurkey: If you can’t live without a “roast.” Field Roast products: Grain-based faux meat products, not too processed and unusually tasty. Tofu: Silken for smoothies and puddings; medium or firm for cooking or use smoked one to give it an extra taste in some foods Tempeh: Soybean-based meat substitute. Seitan: Meat substitute made from wheat gluten; great texture, great protein. Frozen vegetable burgers: Making your own is better, but these are convenient in a pinch. Edamame: Fresh (frozen) soy beans are a great high-protein snack or side. Beans: Dried and home-cooked are cheap and the healthiest. Chickpeas: In addition to beans, because they’re so versatile. Red lentils: 28g of protein per 100g Seeds: Sesame, sunflower, poppy, pumpkin, chia … all high in protein and healthy fats. Nuts: Because, protein. Nut butters: Because, peanut butter! Cashews: In addition to nuts, because they can be soaked and used in so many ways. Green leafy veggies GRAINS Brown rice: Ditch the white for more-nutritious brown. Quinoa: One of the few plant-based perfect proteins. Steel-cut oats: Good for breakfast. Whole grain grits: Because they’re filling and delicious. Whole-wheat couscous: More nutritious than regular. Multigrain pasta: Whole-wheat or legume mixes offer more nutrients and don’t all taste like cardboard. Sprouted bread and tortillas: Food for Life products are nutrient-rich and altogether lovely. COOKING Agar agar: Vegan substitute for gelatin. Nutritional yeast: A must for B12 and very palatable; use like Parmesan cheese. (wouldn’t focus on that for B12 though, you should rather take supplements) Miso paste: Excellent for adding umami to vegetables; great anchovy substitute. Vegetable broth: Go for organic, and watch the sodium. Vegetable bouillon: Better Than Bouillon No Chicken Base works well. Tomato paste: Great (surprising) source of iron. Dried mushrooms: Like porcini, to add a meaty component to soups and stews. Sun-dried tomatoes: Fantastic for adding texture and flavor. Capers: Great for adding a punch of flavor. BAKING Ener-G Egg Replacer Flax seeds: To make a viable egg substitute for baking. Chia seeds: For nutritious puddings and egg substitute. Aquafaba: the water of chickpea water, great egg substituteVital wheat gluten: A great binder that also adds protein. Coconut oil: Great for replacing butter in some recipes. Vegetable shortening: Non-hydrogenated, like Spectrum. Agave syrup: Instead of honey. Maple syrup: Instead of honey. Rice malt syrup: instead of honey. Blackstrap molasses: Fantastic source of iron. CONDIMENTS Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter. Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste. Sriracha: Or other favorite hot sauces. Harissa: Tunisian hot pepper paste makes anything taste good. Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes. Kimchi: Great source of probiotics if you don’t like soy yogurt. Sauerkraut: A surprising source of health benefits Hummus

VEGANISM AND B12 SOURCES OF VITAMINS AND MINERALS AND OTHER NUTRIENTS ON VEGAN DIET (original info taken from here) CRUELTY FREE BODY PRODUCTS CONDOMS IS THE ALCOHOL I DRINK VEGAN? IS IT VEGAN (VEGAN APPS) 9 FOODS HIGH IN IRON EXAMPLES OF FOODS I EAT IN A DAY STRUGGLING WITH MONEY? VEGAN ON A BUDGET TIPS (1, 2, 3). VEGAN BODYBUILDING -some vegan bodybuilders: Jon Venus, Vegan Gains, Naturallystefanie) GREAT INFORMATIONAL INFOS: - Gary Yourofsky - Bite SIze Vegan - VegSource - 101 reasons to go vegan - The Most Important Speech You Will Ever Hear - The Excuses Speech VEGANISM AND PREGNANCY (+example of a vegan mother) VEGANISM AND KIDS WHAT’S WRONG WITH SEAWORLD? (1, 2) + watch a documentary ‘Blackfish’. VEGAN ETHICS AND MORALITY VEGAN HEALTH, NUTRITION AND FITNESS VEGAN SOCIAL AND ENVIORNMENTAL IMPACT VEGAN LIFESTYLE + IT’S FOR EVERYONE ART SUPPLIES VEGAN INK (TATTOO) HUMANS ARE HERBIVORES (+ one more link)

BOOKS: The 801010 Diet - Starch Solution - China Study - Whole by Dr. T Colin Campbell - Prevent and Reverse Heart Disease

DOCUMENTARIES - Cowspiracy - Earthlings - Blackfish - Forks Over Knife - Others VEGAN RECIPES AND BLOGS Minimalist Baker Oh She Glows Vegan Corner Jenny Mustard Rawtillwhenever Hotforfood My collection of online recipes Vegan Yums Vegan Foody Vegan Richa

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liftingmbbs · 10 years ago

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Throwback to summer - come back plz