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anti-spe-blog1 · 6 years

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Vegan Diet Benefits

Becoming vegan can be one of the most significant life changing moments of one’s life. Not only can you feel increased energy, experience a greater range of foods and are able to easily maintain a trim figure, there are environmental and ethical side effects as well. Animal products have been found to be unnecessary for optimal health.

Vegan diets are higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, and photochemicals, and lower in saturated fat and cholesterol. Studies also show greater mental health as a result of veganism, and many believe it brings good karma.

Losing/maintaining a healthy weight

Because vegan diets are naturally low in saturated fat, high in fibre, they cut out refined sugar and are packed with antioxidants, it is natural to feel more satisfied with more healthy alternatives, and thereby eat less. This leads to a lower weight, and the ability to maintain that weight because of the complete change of diet over the long term. Vegans have been reported to have the lowest body mass index. Because vegan diets are high in healthy carbohydrates, there are less cravings for unhealthy carbohydrates containing refined sugar, that are often the cause of overeating and weight gain.

Save money

Animal products are among some of the most expensive foods in the world, and so changing to a plant-based diet can help reduce expenditure on food. Food such as soy, rice, beans and grains can be bought in bulk, have a long shelf life and are very inexpensive compared to animal foods such as prawns, caviar, high quality beef and gourmet cheese. Fruits and vegetables bought in season are also very economical. Growing one’s own fruit and vegetables is a practical possibility, whereas access to animal products is most likely only possible through purchasing these at a store, often for high prices.

Health

The health benefits of a vegan diet may include increased heart and bone health and a decreased possibility of obesity. Many individuals have testified to an increase in overall health after eliminating all animal products. Some individuals on plant-based diets have also experienced a more youthful appearance. More fruits and vegetables have been shown to lead to greater mental well-being. The high fibre content of a vegan diet also contributes to greater regularity in elimination.

Better digestion, clearer skin and better sleep habits have also been reported as positive side effects of a vegan diet.

Increased energy

There is evidence of increased energy levels for vegans due to the lower levels of processed fat and sugar and more healthy fats, vitamins and minerals. Dairy products that are known to promote a good night’s sleep are replaced with plant-based foods that promote greater alertness and zest for life. Animal based foods may also contain arachidonic acid that has been shown to cause a downturn in one’s mood.

Prevent the exploitation of animals

Animals are continually being exploited for food, clothing and furniture.

Changing to a vegan diet has a significant impact on promoting the just and kind treatment of animals. Although vegetarianism is a significant contributor, taking the extra step to becoming vegan can help with the just treatment of cows, bees, and young chickens that lay eggs. Male chickens are killed because of their inability to lay eggs. Male calves are slaughtered for veal. There is overwhelming evidence to show the unjust treatment of animals that are slaughtered or manipulated for human food.

Animals are often slaughtered alive, live in overcrowded and unsanitary conditions, often physically abused, stand in their own feces, and often receive no exercise, fresh air and sunlight. The workers that care for these animals are often working in poor conditions as well.

Benefit the environment

We can lower our carbon footprint by avoiding all animal products. Large areas are needed to grow crops for animal feed. Great quantities of water are needed to water these crops, as well as to provide water to feed the animals.

Production of grain feed is a leading factor in deforestation, habitat loss, and species extinction. The developing world often spends money on crops to feed livestock to provide them with income, instead of using it for food for themselves. Studies have shown that a smaller number of crops and water are required for a vegan diet.

A plant-based diet requires a third of the land that a meat-based diet needs. Less greenhouse emissions, and minimal contribution to climate change are also positive side effects of a vegan diet.

How to begin a vegan diet

What is included in a vegan diet?

• Fruits

• Vegetables

• Grains - bread, pasta, rice, barley, whole wheat

• Legumes - lentils, chickpeas, dried beans

• Soy foods such as tofu and tempeh

• Nuts and seeds

• Wheat based seitan

• Plant milk - soy, almond, oat, rice, hemp, coconut

• Vegan cheese made from - soy, nuts, cashews, tapioca

• Nutritional yeast

• Aquafaba from chickpeas and baking powder as a substitute for egg whites

• Hummus

• Sweeteners - coconut sugar, maple syrup, agave

What is excluded in a vegan diet?

• Meat, poultry, fish and seafood, beef, pork, poultry, fowl, game, seafood

• Dairy products

• Eggs

• Honey, gelatin, whey, casein, lactose and other animal derived ingredients or food additives

• Butter, margarine

Not so obvious sources of animal products

• Bread containing eggs, honey

• Condiments, dressings, sauces - containing anchovies, eggs, cheese

• Sugar - white sugar is made with bone char

• Fried food - eggs in batter, animal fat

• Gummy bears, marshmallows, jelly all contain gelatin

• Salted peanuts - gelatin is used to stick salt to nuts

• Some wine and beer - made with fish gelatin

• Juices - some contain fish oil and lanolin

An example of a vegan diet

BREAKFAST

Cashew and flaxseed muesli with strawberry and coconut yoghurt

Protein smoothie

Fried tofu with vegetables

Vegemite on toast

Vegan cereal with rice milk

Barley waffles

Blueberry whole wheat muffins

LUNCH

Chickpea, tomato and spinach salad

Roasted tempeh

Tahini brown rice

Fried polenta with kale peanut salad

Walnut pesto with cherry tomatoes

Vegan toasted cheese sandwich

Carrot soup with whole wheat bread

DINNER

Vegetable sushi rolls

Roasted eggplant with tahini

Kidney bean tacos with guacamole

Sautéed kale and carrots

Red capsicum with quinoa and pine nuts

Mushroom and cashew pizza

Vegan alfredo pasta with olives

SNACKS

Fresh fruit

Raw vegetables

Smoothies

Coconut milk hot chocolate

Nuts

Hemp Chocolate

Apples with almond butter

Protein bar

Popcorn

Peanut butter banana cookies

Toasted pumpkin seeds

Nutrition

There are many benefits of a vegan diet. To ensure that you receive all the needed nutrients, it is wise to consider these particular areas, to ensure that you have food or supplements to meet the daily required allowances.

Calcium. Calcium can be found in fortified foods such as soy or almond

milk, fortified orange juice, edamame, sesame tahini, hard tofu, almonds,

sweet potatoes and green leafy vegetables such as kale, collard greens,

napa cabbage, watercress, spinach, bok chow and Chinese broccoli.

B12. B12 can be found in fortified foods such as soy-based beverages,

breakfast cereals, nori seaweed, tempeh and fortified vegan meat

alternatives.

Iron. Iron is found in fortified breakfast cereals, soy, legumes, nuts, seeds, amaranth, quinoa, dried prunes and apricots, dark leafy green vegetables, sunflower seeds, blackstrap molasses. To boost absorption, consume them with food rich in vitamin-C such as berries, citrus fruit, kiwi fruit, capsicum, tomatoes and broccoli.

Zinc. Zinc is found in legumes, nuts, seeds, soy, wheat germ.

Omega-3 fats. Omega-3 fats can be found in linseeds, seaweed, hemp, flaxseeds, walnuts, chia seeds, soy bean and canola oil.

Vitamin D.

Obtained from sunshine, mushrooms and yeast

#vegan #vegetarian #veganfood #veganism

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carolinesplantbaseddiet · 4 years

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New Post has been published on Caroline's Plant Based Diet

Dr Greger's Daily Dozen on https://carolinesplantbaseddiet.com/dr-gregers-daily-dozen/

Dr Greger's Daily Dozen

I’m a huge fan of Dr Greger and watch a lot of his videos and read many of his blog posts.

His Daily Dozen is a great resource and in his book How Not to Die, he suggests we try to center our diets around whole plant foods.

Here is an excerpt from the audio from his video on the Daily Dozen.

“The more I’ve researched over the years, the more I’ve come to realize that healthy foods are not necessarily interchangeable.

Some foods and food groups have special nutrients not found in abundance elsewhere. For example, sulforaphane, the amazing liver-enzyme detox-boosting compound, is derived nearly exclusively from cruciferous vegetables. You could eat tons of other kinds of greens and vegetables on a given day, and get no appreciable sulforaphane if you didn’t eat something cruciferous.

It’s the same with flax seeds, and the anticancer lignan compounds. Flax may average a hundred times more lignans than other foods.

And, mushrooms aren’t even plants at all; they belong to an entirely different biological classification, and may contain nutrients (like ergothioneine) not made anywhere in the plant kingdom. (So technically, maybe I should be referring to a whole food, plant- and fungus-based diet, but that just sounds kind of gross.)

It seems like every time I come home from the medical library buzzing with some exciting new data, my family rolls their eyes, sighs, and asks, “What can’t we eat now?” Or they’ll say, “Wait a second. Why does everything seem to have parsley in it all of a sudden, or something?” They’re very tolerant.

As the list of foods I tried to fit into my daily diet grew, I made a checklist and had it up on a little dry-erase board on the fridge, and we’d make a game out of ticking off the boxes. This evolved into my Daily Dozen: the checklist of all the things I try to fit into my daily routine.

Beans

By beans, I mean legumes, which also includes split peas, chickpeas, and lentils. You know, while eating a bowl of pea soup or dipping carrots into hummus may not seem like eating beans, it certainly counts. We should try to get three servings a day.

A serving is defined as a quarter-cup of hummus or bean dip, a half-cup of cooked beans, split peas, lentils, tofu, or tempeh, or a full cup of fresh peas or sprouted lentils. Though peanuts are technically legumes, nutritionally, I’ve grouped them in the Nuts category, just as I would shunt green beans, snap peas, and string beans into the Other Vegetables category.

Berries

A serving of berries is a half-cup fresh or frozen, or a quarter-cup of dried. While, biologically speaking, avocados, bananas, and even watermelons are technically berries, I’m using the colloquial term for any small edible fruit—which is why I include kumquats and grapes and raisins, as well as fruits that are typically thought of as berries, but actually technically aren’t, such as blackberries, cherries, mulberries, raspberries, and strawberries.

Fruits

For other fruits, a serving is a medium-sized fruit, a cup of cut-up fruit, or a quarter-cup of dried fruit. Again, I’m using the colloquial, rather than the botanical, definition. So, I place tomatoes in the Other Vegetables group.

Vegetables

Common cruciferous vegetables include broccoli, cabbage, collards, and kale. I recommend at least one serving a day (typically a half-cup) and at least two additional servings of greens a day—cruciferous or otherwise. Serving sizes for other greens and vegetables are a cup for raw leafy vegetables, a half-cup for other raw or cooked non-leafy vegetables, and a quarter-cup for dried mushrooms.

Flax seeds

Everyone should try to incorporate one tablespoon of ground flax seeds into their daily diet, in addition to a serving of nuts or other seeds. A quarter-cup of nuts is considered a serving, or two tablespoons of nut or seed butters, including peanut butter. (Chestnuts and coconuts, though, don’t nutritionally count as nuts.)

I also recommend one-quarter teaspoon a day of the spice turmeric, along with any other (salt-free) herbs and spices you may enjoy.

Whole grains

A serving of whole grains can be considered a half-cup of hot cereal, such as oatmeal, cooked whole grains, or so-called “pseudograins,” like amaranth, buckwheat, and quinoa, or a half-cup of cooked pasta or corn kernels, a cup of ready-to-eat (cold) cereal, one tortilla or slice of bread, half a bagel or English muffin, or three cups of air-popped popcorn.

Beverages

The serving size in the beverage category is one glass (twelve ounces), and the recommended five glasses a day is in addition to the water you get naturally from the foods in your diet. I explain my rationale in my video How Many Glasses of Water Should We Drink a Day?

Exercise

Finally, I advise one daily “serving” of exercise, which can be split up over the day. I recommend ninety minutes of moderate-intensity activity each day, such as brisk (four miles per hour) walking or, forty minutes of vigorous activity (such as jogging or active sports) each day. I explain my reasoning for that in my video How Much Should You Exercise?

Fitting it all in

This may all sound like a lot of boxes to check, but it’s easy to knock off a bunch at a time.

One simple peanut butter-banana sandwich, and you just checked off four boxes.

Or, imagine sitting down to a big salad.

Two cups of spinach, a handful of arugula, a handful of walnuts, a half-cup of chickpeas, a half-cup of red bell pepper, and a small tomato.

You just knocked out seven boxes in one dish. Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you just wiped out nearly half your daily check boxes in a single meal! And then, if you just eat it on your treadmill—just kidding!

Do I check off each glass of water I drink?

No. In fact, I don’t even use the checklist anymore. I just used it initially as a tool to get me into a routine.

You know, whenever I was sitting down to a meal, I would ask myself: Could I add greens to this? Could I add beans to this? (I always have an open can of beans in the fridge.) Can I sprinkle on some flax or pumpkin seeds, or maybe some dried fruit? The checklist just got me into the habit of thinking, How can I make this meal even healthier?

I also found the checklist helped with grocery shopping. Although I always keep bags of frozen berries and greens in the freezer, if I’m at the store and want to buy fresh produce for the week, it helps me figure out how much kale or blueberries I need.

The checklist

The checklist also helps me picture what a meal might look like.

Looking over the checklist, you’ll see that there are three servings each of beans, fruits, and whole grains, and about twice as many vegetables in total than any other component.

So, glancing at my plate, I can imagine one quarter of it filled with grains, one quarter with legumes, and a half a plate filled with vegetables, along with maybe a side salad and fruit for dessert.

I happen to like one-bowl meals, where everything’s mixed together, but the checklist still helps me to visualize. Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in. Instead of a big plate of quinoa with some stir-fried vegetables on top, I picture a meal that’s mostly vegetables—and oh, look! There’s some quinoa and beans in there too.

But, there’s no need to be obsessive about the Daily Dozen. You know, on hectic travel days, when I’ve burned through my snacks and get stuck in some airport food court, sometimes I’m lucky if I even hit a quarter of my goals. If you eat poorly one day, just try to eat better the next.

To help track your progress, volunteers created Dr. Greger’s Daily Dozen apps for both iPhone and Android. You can download and use them both for free: no ads, no cost.

My hope is that the checklist will just serve as a helpful reminder to try to eat a variety of some the healthiest foods every day.”

You can download Dr Greger’s checklist in metric or imperial from his blog.

#Getting started

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philmytummy · 5 years

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A journey looking for authentic Jamaican cuisine brought us to 7169 Ogontz Avenue in Philadelphia. Audrey’s Caribbean Kitchen is named after it’s head chef, Audrey Spence who runs the restaurant with her son Orlando Spence. A native Jamaican from Saint Catherine Jamaica, in the south east of Jamaica. The area is home to the capital of Jamaica, Spanish Town and lots of farming crops like bananas, coconuts, pineapples, peppers, coffee, and callaloo.

This family-run business started back when friends and family of the Spence’s would request top have Audrey’s cooking at their parties and events. Using recipes she grew up with and cooking with imported Jamaican spices, its no wonder her cuisine is so well-loved. Every morning Audrey begins marinated and prepping food at 7 am. The restaurant even serves breakfast, lunch, and dinner.

The restaurant isn’t too hard to spot with its bright yellow walls and yellow and green awning proudly showcasing the colors of the Jamaican flag. Inside there are a few tables to enjoy sit down dining, but it seems that most customers prefer take-out or carry-out dining. Delivery is also available via UberEATS.

On the menu Breakfast offerings include Porridge with banana, peanut, oats, and caramel, Ackee and Salt Fish, Kidney, Liver, Salt Fish and Butter Bean, Caribbean Dumplings or Two Fry Dumplings. Jamaican porridge isn’t like your typical oatmeal- made with coconut milk and cornmeal its got an entirely unique flavor and texture. And if you’ve never tried it- you can’t get more authentic Caribbean than Ackee. The national fruit of Jamaica and its considered one of the country’s best delicacies. Grown on a tree this pear-shaped fruit has a yellow flesh with creamy soft texture similar to lychee. And don’t despair if you typically sleep-in sometimes breakfast is served all day based on demand.

Lunch till dinner time you can start off your meal with appetizers including Jamaican Beef Patty, Chicken Patty, Veggie Patty, and Coco Bread. You’ll be sure to know when you see a Jamaican Beef Patty- this flaky pastry shell is made bright yellow with egg yolks or turmeric and inside features a filling of seasoned ground beef. Soups include Chicken Soup, Red Pea and Chicken Feet Soup, Cow Feet Soup, or Goat Head Soup.

Main course offerings are plentiful including Curry Chicken, Curry Goat, Stew Chicken, Fried Chicken, Oxtails, Stew Peas, Bake Chicken, Jerk Chicken, Fry BBQ Chicken, Pepper Steak, Jerk Pork, Brown Stew Fish, Curry Shrimp, Jerk Salmon, Curry Chicken Foot, Stew Beef or Jerk Chicken Pasta.

Grab some side to go along with your mains like Rice and Peas, Plantains, White Rice, Collard Greens, Lettuce and Tomato, Cabbage, Macaroni and Cheese, Potato Salad, Fried or Boiled Dumplings. Don’t be surprised if “Rice and Peas” isn’t what you might think- this traditional dish from Ghana features brown rice and beans which are referred in the Caribbean to as “peas”. We decided to go classic with Jerk Chicken and Fried BBQ Chicken. For sides we’d certainly recommend the Plantains and Macaroni and Cheese!

Audrey’s Caribbean Kitchen A journey looking for authentic Jamaican cuisine brought us to 7169 Ogontz Avenue in Philadelphia. Audrey's Caribbean Kitchen…

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gethealthy18-blog · 5 years

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What Is The Daniel Fast?

New Post has been published on https://healingawerness.com/getting-healthy/getting-healthy-women/what-is-the-daniel-fast/

What Is The Daniel Fast?

Arpita Jain Hyderabd040-395603080 August 23, 2019

The Daniel Fast is a healing therapy that helps you take care of yourself in both physical and emotional ways. It is inspired by a character from the Bible (1). Proponents believe this fast aids weight loss by emphasizing on your relationship with God (2).

It is a dietary modification plan focusing on simplicity and plant-based nutrition. The diet consists of non-energy-restricted choices of food from plants that are minimally processed (1).

In this post, we will discuss the Daniel fast in detail and tell you how you can successfully incorporate it into your routine.

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