almond soymilk

anonymous asked:

Can you post an outfit of the day? And an intake with some oics

I can post an ootd tomorrow :)
Here’s today’s (almost 100%) meal plan compliant intake:
Breakfast - kashi cereal with peanut butter, almonds, strawbs, and soymilk
Lunch - brown rice, grilled tofu, lots of veggies, peanut sauce
Snack - carrot cake clif bar
Dinner - tofu scramble and black beans over rice with sriracha
Snack - haven’t decided yet but probably chocolate :)

Most Common Nutrient Deficiencies in the U.S

1. Iron
2. Iodine
3. Vitamin D
4. b12 (Mostly in the elderly)
5. Calcium
6. Vitamin A
7. Magnesium

and yet so many people are concerned about protein..

Iron is found in:
lentils, legumes, tofu, chickpeas, lima beans, tempeh, collard greens, swiss chard, potatoes, tomato sauce, watermelon, dried apricots, cashews, pine nuts, pistachios, chia seeds, sesame seeds, black strap molasses, prunes, quinoa, oatmeal, flax, fortified cereals, and soymilk also combined with vitamin C to aide absorbtion

Iodine: Sea vegetables such as seaweed, strawberries, potatoes, navy beans, cranberries, spinach, broccoli, Himalayan sea salt, nori, prunes, bananas, corn, green beans, etc.

Vitamin D:
Sunshine being the obvious one but also portobella mushrooms, soymilk, almond milk, orange juice, non dairy yogurt, tofu, etc.

b12: It is found in soil and is only found in animals because they are injected with b12 (factory farms aren’t feeding their livestock their normal diet of grass/soil which would’ve provided them with b12). Why not skip the middle man and take b12 drops directly? Food sources would include fortified non dairy milk or yogurt (soy, almond, cashew, pea, etc).

Calcium: Tofu, white beans, flax, sesame, tempeh, okra, squash, figs, raisins, rhubarb, collards, broccoli, orange juice, turnips, okra, almonds, kale, edamame, molasses, leeks, etc.

Vitamin A: Sweet potatoes will give you the full daily recommended amount, but other sources would be mangoes, lettuce, carrots, bell peppers, etc.

Magnesium: Whole grains, nuts, dark chocolate, flax, tofu, etc.

This obviously isn’t a complete list of food sources but just a few examples.

4

It’s Saturday morning right before finals and that means there’s a lot of studying to be done! But before I hit the books, I made myself some breakfast.

  • Vegan Blueberry Whole Wheat Pancakes with Earth Balance and Syrup
  • Mixed Fruit of Pineapple, Mango, and Papaya
  • and a glass of Vanilla Almond Milk