flax seed and pumpkin seeds

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:
 
- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

Minerals:
 
- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

Extreme healing sachet!

For this sachet you need golden fabric or a golden bag and white thread.

These are the herbs you need. The more you add the more powerful the sachet will be! Don’t stress if you can’t find a herb, it’s ok.

African violet
Allspice
Apple
Arrow root
Barley
Blackberry
Caraway
Cedar
Chamomile
Chia
Cinnamon
Coriander
Cotton
Dandelion leaf
Eucalyptus
Fennel seed
Flax seed
Garlic
Ginseng
Ivy
Lavender
Magnolia flower
Myrrh
Plum
Pumpkin seed
Raspberry leaf
Rosemary
Saffron
Sandalwood
Spearmint
Thistle
Vervain

Put as many of these herbs as you can find in the golden bag. While you put the herbs in the bag focus on your intention of healing and the person you want to heal. Sew the bag close with the white thread and carry it with you or keep it close to you as much as possible!!

What food is safe for hamsters?

All of these should only ever be given to your hamster in moderation, especially if they’re a breed that is prone to diabetes.

Fruits that are safe to feed your hamster:

  • grapes (not the seeds)
  • apples (not the skin or seeds)
  • cherries
  • strawberries
  • raspberries
  • raspberry leaves (help with diarrhea)
  • peaches
  • mangoes
  • cantaloupe
  • bananas
  • blackberries
  • cranberries
  • lychee
  • melon
  • plums

Vegetables that are safe to feed your hamster:

  • carrots
  • broccoli
  • cauliflower
  • kale
  • bok choy
  • sweet potatoes (skin must be removed)
  • asparagus
  • bean sprouts
  • cabbage (very small amounts)
  • celery
  • chard
  • chickweed
  • chicory
  • clover
  • corn
  • cucumbers
  • dandelion leaves
  • endive
  • green beans
  • parsnips
  • peas
  • radicchio
  • romaine lettuce
  • spinach
  • squash
  • sweet bell peppers
  • turnip
  • water cress
  • zucchini

Other foods that are safe to feed your hamster:

  • chestnuts
  • grasshoppers
  • mealworms
  • crickets
  • plain tofu
  • flax seed
  • pumpkin seeds (plain)
  • sesame seeds
  • soybeans (roasted, plain)
  • sunflowers seeds (plain)

Fruits you should never feed your hamster:

  • tomatoes
  • any fruit pits
  • any citrus fruits
  • watermelon

Vegetables you should never feed your hamster:

  • garlic
  • onions
  • eggplant
  • potatoes
  • kidney beans
  • fool’s parsley
  • avocado
  • rhubarb
  • leeks
  • scallions
  • chives

Other foods you should never give your hamster:

  • almonds
  • peanuts
  • chocolate/any kind of human candy
  • any kind of bread
  • any kind of alcohol
  • meat
  • dairy
  • pickles

saraellieisabella-deactivated20  asked:

Hi!! I'm not sure if you know how to answer my question, but here it is: I've been switching my lifestyle to mainly raw/ 801010 lately (from healthy vegan) and I'm concerned: is it really true that every essential vitamin is found in raw plants? I keep reading that legumes, grains and such have somewhat better health benefits. If I do go raw and fruit-based will I be missing something and what should I mainly eat thats of essential nutritional value?

Hi there!

The short answer to the first question, I believe, is yes (: Two texts which have particularly inspired me personally are The 801010 Diet by Douglas Graham and The China Study by T.Colin Campbell & Thomas.M Campbell. Both fully support and encourage veganism. The former strongly recommends an entirely raw diet. The latter focuses primarily on the link between nutrition and disease, observing the correlations of consumption of meat/dairy vs plant-foods and the consequences on human health.

I have currently opted for an ‘in-between’ [cooked vegan and fully raw vegan] option - not to be confused as being ‘the best of both worlds’- but for me right now it’s the best way to incorporate a high level of raw foods into my diet in a comfortably affordable way. The staples I aim to include most days are sweet fruits & other fruits during the day; greens late afternoon (if I haven’t already eaten some with fruit) in the form of a salad; followed by cooked carbs such as rice [or sometimes lentils] and steamed vegetables. The latter meal is used as an affordable way to increase protein & iron levels etc. but is by no means necessary in order to sustain good health if access to an unlimited supply of greens and ripe fruit is available.  

Veganism is not expensive, but a raw vegan diet can be, particularly when you have limited access to fresh produce. Growing some of your own food to supplement the diet can make all the difference in terms of creating a financially sustainable solution to this challenge. I really can’t wait to have the opportunity to try this myself. I find the prospect of growing my own food hugely exciting! (: Anyway, I’m straying from the question…

Key staples on a fully raw diet are: greens (e.g. lettuce, cucumber, chard) and sweet fruits (e.g. bananas, dates). A variety of other fruit is also very important, along with small quantities of nuts, seeds [and avocado if desired]. The easiest way to get to grips with the amount you require and the essential nutrients found in various foods is to use something like cronometer, where you can track the percentage of the RDAs you currently consume and highlight exactly what you’re missing, if anything.

I answered a question recently (here) which considers various nutrients commonly overlooked or ‘forgotten’ on a raw vegan diet, and how to source these nutrients naturally from raw plant foods. I’ve also since come across some useful info on incrediblesmoothies.com.

The image below (from fullyraw.com) illustrates a rough gauge of the ratios of each kind of food to incorporate into a fully raw vegan lifestyle.

There are loads of great examples showing what various people consume in a day on a fully raw lifestyle, but there is no set amount of calories or combinations of food that will suit everyone. Here are a few videos from a selection of raw vegans showing their average daily consumption:

FullyRawKristina: summer edition & winter edition

Rawvana English

Rawsome Healthy

I hope this answer was helpful! To conclude my little essay :p, here’s a quick reference guide to sourcing essential nutrients in raw plant foods:

VITAMIN A (AS BETA-CAROTENE)

Carrots, kale, spinach, leafy greens, pumpkin, collard greens, watermelon, cantaloupe melon, apricot, mango, papaya, pear, broccoli.

VITAMIN B1 - THIAMINE 

Romaine lettuce, spinach, tomatoes, watermelon, carrots, pineapple, oranges, Swiss chard, collard greens, sesame seeds, grapes, sunflower seeds, sprouted lentils, green peas, yellow corn, cabbage, cauliflower.

VITAMIN B2 - RIBOFLAVIN

Bananas, Swiss chard, spinach, romaine lettuce, collard greens, kale, tomatoes, strawberries, raspberries, asparagus, persimmons, crimini mushrooms, broccoli, green beans, cabbage, Brussels sprouts.

VITAMIN B3 - NIACIN

Avocados, dates, tomatoes, leafy greens, carrots, collard greens, spinach, raspberries, Swiss chard, kale, cantaloupe, broccoli, sweet potatoes, asparagus, nuts, mushrooms, sprouted whole grains, crimini mushrooms, green peas.

VITAMIN B5 – PANTOTHENIC ACID

Avocados, strawberries, tomato, collard greens, Swiss chard, sprouted whole grains, broccoli, sunflower seeds, crimini mushrooms, yellow corn, cauliflower.

VITAMIN B6 - PYRIDOXINE 

Dragon fruit, bananas, avocados, spinach, bell pepper, turnip greens, celery, kale, collard greens, watermelon, tomato, cantaloupe, flax seeds, pineapple, grapes, garlic, cauliflower, mustard greens, cabbage, asparagus, broccoli, Brussels sprouts, onions.

VITAMIN B7 - BIOTIN

Swiss chard, tomatoes, romaine lettuce, carrots, cucumbers, raspberries, strawberries, sprouted legumes, cabbage, cauliflower, walnuts, onions.

VITAMIN B9 - FOLATE 

Leafy greens, spinach, turnip greens, leaf lettuce, romaine lettuce, parsley, collard greens, kelp, avocado, papaya, oranges, flax seeds, asparagus, green peas, sunflower seeds, broccoli, cauliflower, beats, sprouted lentils, Brussels sprouts, summer squash, cabbage, corn.

VITAMIN B12

Check out this video.

VITAMIN C

Red pepper, parsley, guava, kiwi, goji berry, lychee, papaya, strawberry, orange, lemon, cantaloupe, leafy greens, grapefruit, raspberry, tangerine, passion fruit, spinach, lime, mango, blackberry, honeydew melon, cranberry, blueberry, pineapple, grape, apricot, plum, watermelon, banana, carrot, cherry, peach, apple, pear, lettuce, cucumber, celery, broccoli, cauliflower, garlic, cabbage (green), tomato, zucchini, Brussels sprouts, snow peas, asparagus.

VITAMIN D

Check out this link.

VITAMIN E

Avocado, spinach, leafy greens, blueberries, papaya, bell peppers, kiwifruit, coconut, tomatoes, carrots, raw almond butter, sunflower seeds, almonds, asparagus, hazelnuts, sprouted whole grains, olives, cold-pressed olive oil, broccoli, corn.

VITAMIN K

Leafy greens, parsley, spinach, kale, Swiss chard, avocado, kiwifuit, cabbage, cauliflower, broccoli, Brussels sprouts.

CALCIUM

Sesame seeds, oranges, figs, collard greens, kale, spinach, dandelion greens, young Thai coconuts, celery, turnip greens, mustard greens, parsley, sprouted chick peas (garbanzo beans), raw hummus, flax seeds, sea vegetables (kelp, wakame and hijiki), almonds, sprouted quinoa, broccoli, cauliflower, almond milk.

IRON

Leafy greens, spinach, kale, Swiss chard, sesame seeds, sprouted lentils, pumpkin seeds, spices (oregano, thyme, cinnamon), shiitake mushrooms, green beans, broccoli, olives, sprouted quinoa, green peas, beets.

MAGNESIUM

Leafy greens, spinach, kale, Swiss chard, collard greens, parsley, sesame seeds, turnip greens, cucumber, celery, flax seeds, nuts, pumpkin seeds, sunflower seeds, mustard greens, summer squash, broccoli, almonds, green beans, sprouted quinoa, sprouted buckwheat, green peas, cashews.

MANGANESE

Pineapple, spinach, flax seeds, clove, cinnamon, romaine lettuce, collard greens, sesame seeds, raspberries, turnip greens, Swiss chard, kale, grapes, strawberries, blueberries, figs, carrots, pumpkin seeds, walnuts, almonds, sprouted lentils, sunflower seeds, garlic, summer squash, green beans, broccoli, beets, green peas, sprouted quinoa.

POTASSIUM 

Oranges, bananas, avocado, tomatoes, apricots, beet greens, Swiss chard, papaya, spinach, romaine lettuce, celery, turnip greens, collard greens, cantaloupe, kale, carrots, strawberry, kiwi, prunes, grapes, broccoli, garlic, winter squash, sprouted lentils, crimini mushrooms, mustard greens, summer squash, eggplant, green beans.

COPPER

Avocados, pear, prunes, Swiss chard, turnip greens, flax seeds, sesame seeds, tomatoes, spinach, kale, kiwifruit, Brazil nuts, sunflower seeds, green olives, almonds, beets, crimini mushrooms, sprouted lentils, cashews, walnuts, pumpkin seeds, mustard greens, peas, asparagus, green beans, sprouted quinoa.

ZINC

Sesame seeds, black currant, spinach, Swiss chard, collard greens, almonds, pumpkin seeds, sunflower seeds, sprouted whole grains, crimini mushrooms, sea vegetables, basil, thyme, summer squash, asparagus, broccoli, peas, mustard greens.

MOLYBDENUM 

Green beans, sunflower seeds, sprouted lentils, sprouted whole grains, nuts.

SODIUM/CHLORIDE

Sea vegetables (kelp, dulse), kale, spinach, celery, Swiss chard, collard greens, olives, beets, many vegetables.

PHOSPHORUS 

Sprouted whole grains, pine nuts, sprouted chickpeas, garlic, sunflower seeds, pumpkin seeds, Brazil nuts, filberts, pistachios, hickory, pecans, walnuts, almonds, sprouted lentils.

IODINE 

One of the nutrients addressed in this video by MeganElizabeth, which considers the most commonly neglected nutrients on a raw vegan diet.

SELENIUM

Brazil nuts, sunflower seeds, mushrooms (crimini, shiitake and some varieties of portobello).

CHROMIUM

Romaine lettuce, tomatoes, bell peppers, apples, spinach, onions, sprouted whole grains, nuts, green beans, broccoli.

PROTEIN

Check out this video :)

Das Sesambrötchen. As with German cooking, each region has its own specialties and variations when it comes to bread. Germany as a whole produces by far the most varieties of breads worldwide - over 300 kinds of dark and white breads and more than 1,200 varieties of rolls and minis (Brötchen & Kleingebäck). In the North, darker, heavier bread such as Roggenbrot (rye) is often preferred. Towards the South, lighter breads made of wheat become more popular. There are standard breads and rolls that are found all over the country. The most commonly used flour is rye, either on its own or combined with another flour, such as wheat or spelt. Other popular ingredients include oats, barley, roasted onions, nuts, sunflower seeds, flax and pumpkin seed, poppy and sesame seeds, cheese, bacon, herbs, garlic, and various spices. 

anonymous asked:

Can you help me? I want to be a vegan but when I tried I became ill and had to stop, can you tell me about your diet an the kinds of things that you eat?

I honestly think that you became ill because you didn’t do your research on where you should get your iron, etc. or perhaps you did, but didn’t take a serious notice of! You don’t just cut out meat, you cut out certain nutrients (which you can find in plant based foods as well, you just need to know which ones)! Don’t worry, this is something a lot of people mistake in!

I am going to copy this down for you, you can also just click the website here. I find this is a good source.

~~~~~~~~~~~~~~~~~~~~~~

Vegan Nutrition Information Basics 101

by Mark Rifkin, MS, RD, LDN
Preventive Nutrition Services, Baltimore, MD

PROTEIN - REQUIREMENTS

Protein is frequently at the top of the list of concerned parents and skeptical friends. And converting from a typical American diet to vegan is mostly about shifting our protein sources. However, getting enough is easy, if we remember that any reasonable diet that provides sufficient calories and variety is almost guaranteed to supply enough quality protein to an average healthy vegan. After all, the cow is a vegan.

Protein requirements will differ, based on age, gender, body size, physical activity, and health status. A stereotypical vegan woman who weighs 130 lbs will need about 40-55 grams per day. A stereotypical vegan man who weighs 160 lbs will need about 50-65 grams per day. More than that is not better, since your body essentially can’t store it, and will excrete the excess.

PROTEIN SOURCES

Vegan protein sources include:

  • soy foods: soya beans
  • processed soy like tofu and soymilk
  • processed soy foods like veggie burgers, hot dogs and sausage
  • non-soy beans (lentils, black beans, chick peas, etc)
  • nuts and seeds
  • whole grains
  • mildly processed foods: like tempeh and seitan

Even vegetables will contribute 10- 20% of your protein requirement.

Although the processed soy foods are very common and very appealing, they do have a less desirable side: they are as processed—or more so—-as any typical American junk food. The processed soy foods also tend to be high in sodium, fat or sugar, and they can still contain genetically-modified ingredients (unless they’re organic), artificial colors, flavors, and preservatives. Although there are exceptions, labeling most of these foods as “healthy” would be an overstatement. And criticizing the conventional food industry while eating a soy veggie burger is just a bit dishonest.

The popularity of these processed soy foods has made soy in general an easy target for criticism from some internet “experts,” who claim that all soy is unhealthy, contains compounds that prevent protein absorption, increase the risk of breast cancer or early puberty, threatens hormone balance, or increases risk of food allergies. For the most part, there is no truth to the claims. Much of their information is based on research:

  • in animals (not reliable, since you don’t look like an overgrown rat)
  • using very high intakes (up to six servings per day, more than anyone should be eating)
  • using soy supplements (powders, etc) instead of foods
  • fails to account for the effects of cooking
  • fails to mention interactions with other nutrients.

Soy is a common source of food allergies and sensitivities. Anyone who appears to have ANY reaction to soy foods (rashes, hives, itching, digestive challenges, or even breathing difficulties) should be evaluated by a qualified physician. For the rest of us, eating some soy (up to three servings, or about 20 g of protein per day) is not a problem, and most of that should be unprocessed foods, such as tofu, tempeh, soymilk, miso, edamame (green soy beans), or a new soy food called yuba (aka “tofu skins”).

PROTEIN SOURCES - NON-SOY

Since soy foods are so easy and convenient, it’s easy to forget that there are at least a dozen other commonly available beans. Pinto, black, kidney, red, navy, black-eyed peas, chick peas, yellow and green split peas, lentils, Great Northern, Lima: the variety is endless. Additional varieties of beans (cranberry, French lentils, cannelini, red lentils, etc) can be found in gourmet, organic and natural food markets. Barring allergies or sensitivities, vegans should be eating beans at least once daily. If you’re not accustomed to eating beans or you’re concerned about digestive upset or gas, start with small portions and focus on lentils and split peas. Slowly increase portion size and variety, and, over time, most will find very little digestive response.

Seitan is wheat protein which has been concentrated and separated from the naturally occurring wheat starch and fiber. It is usually sold in rolls or large pieces. Although it is very high in protein, it also has no fiber. Since it’s derived from wheat, a common food allergen, eating seitan would not be wise for anyone who is allergic or sensitive to wheat, and eating it frequently might——possibly— increase risk for a wheat allergy in some people. Eating seitan occasionally (once or twice monthly) is probably not a problem for most people.

Nuts and seeds are also an important and nutritious protein source, since they are also a good source of healthy fats, minerals and vitamin E. This group includes peanuts (technically related to beans, and not a true nut), and nuts such as almonds, cashews and walnuts, but also pumpkin seeds, sunflower seeds, flax seeds and hemp seeds. Most nuts and seeds can be eaten raw or roasted. Eating some type of nut, nut butter or seed every day is a good idea.

WHOLE GRAINS, VEGETABLES AND FRUITS

Vegans, like almost anyone following other dietary patterns, should make most of their grains whole, such as whole wheat bread or pasta, barley, quinoa and brown rice. Although white, processed grains have as much protein as the whole-grain versions, the whole grains also provide essential B vitamins, iron, fiber and anti-oxidants. These nutrients are only found in the healthy brown layers which are removed to make grains white. White grains are fortified with some of the vitamins and iron they lost, but have no fiber or anti-oxidants. All the grains are also good sources of carbohydrates, which can also be found in starchy vegetables like potatoes and sweet potatoes.

The news about vegetables is familiar, but many vegans, surprisingly, don’t eat a lot of vegetables. The best balance is found by eating as much color variety as possible, especially deep dark colors, which almost always have more healthy plant chemicals than paler vegetables.

The most critical group of vegetables for vegans is probably DGLV, or dark green leafy vegetables, because, as a group, they are excellent sources of calcium, iron and scores of other nutrients. At a minimum, everyone should be eating at least three to five servings of vegetables every day.

A typical balanced meal for lunch or dinner might include the following:
• ½ cup of tofu or other soy food OR 1 cup of beans 
• 1 cup of whole grain pasta OR brown rice OR (1) 3” redskin potatoes
• ¾ - 1 cup EACH of broccoli and carrots OR ¾ - 1 cup carrots, and 2 cups mixed green salad

Fruit recommendations are also similar across all eating patterns—eat more, especially as much color variety as possible. That means at least two to three servings daily, and fruit juice should be limited to no more than one serving (8 oz.) daily.

FATS / OILS

There are concerns that many vegans are eating too much fat, while others are not eating enough. A healthy vegan will avoid or reduce their use of foods which are deep fried or heavily coated in oil. Many of the tofu and soy meat items in Asian restaurants are deep-fried, as are many appetizers, such as egg rolls and Indian samosas. Other vegans avoid all oils all the time in the pursuit of good health, and may actually be depriving themselves of health and flavor benefits.

Since fat is essential in the diet, and fat also contributes to food flavor and appeal, the best balance is about 15-20% of calories. This strikes a balance between the excessive 30% recommendations from the government and mainstream health “authorities” (on one hand) and the extremely low, but not necessarily optimal, recommendations of other vegan nutrition experts who support diets containing no more than 10% of calories as fat. This 10% of calories limit would imply almost no use of oil to even saute onions, and no use of soy mayonnaise or salad dressing other than fruit-based vinaigrettes. There is little or no evidence that such low fat intakes provide better health benefits compared to diets with 15-20% of calories coming from fat.

While amount of fat matters, so does the type of fat. Vegans should be focusing their fat choices on olive and canola oils, avocado, nuts/seeds, nut butters, and olives. Those same less-than-healthy temptations in Asian restaurants are usually cooked in soybean oil, because it’s cheap, has no flavor, and works well at high temperatures. However, soybean oil, like most oils high in polyunsaturated fats, is prone to rancidity, oxidation, production of free radicals, and may promote inflammation (which is linked with many common diseases and conditions). Some soybean oil is acceptable, and is likely needed for good health, but given its very common use in restaurants and packaged food, most of us should probably cut back on soybean oil.

Another important type of oil is the omega-3 fats, which promote good heart health, brain function, skin health and joint health. While omnivores would get their omega-3 fats from fish, vegans can find one type in flax, walnuts and hemp seeds, but this must be converted to the desired forms (EPA and DHA). There is some debate whether we can make enough of the desired forms from vegan sources. A vegan DHA supplement (derived from algae) is probably a good idea, along with regular use of ground flax or hemp seeds, or walnuts.

CALCIUM

A common, but misplaced, source of concern in vegan nutrition is getting enough calcium. However, let’s return to the farm, where we get milk from vegan cows! According to the milk industry and its cadre of researchers, the cows should be osteoporotic and hunched-over. Admittedly the cow does have a different digestive system which could help the cow absorb more calcium, but this does point out that all minerals originate in the soil, and plants are the primary vehicle. At best, the cow diverts calcium, and then repackages it with other components which were never intended for humans. For some reason, we never think of suckling from the neighborhood bulldog who just had pups, but dairy cows provide the all-American food?

It may be American, but it’s not all that healthy to consume the mammary secretions of a pregnant cow. That’s right—in modern industrial agriculture the cow is kept constantly pregnant, which helps to maintain maximum milk flow. Within a couple of weeks after each calf is born, the mother is re-impregnated. So now the milk contains not only the hormones of a lactating cow, but also a pregnant cow. According to one study, that means there are 36 hormones and growth factors——naturally occurring—in cow’s milk. Of course, these are designed to stimulate a calf’s rapid growth and development——a process not desirable in adults, because such a process can also stimulate cancer, another type of rapid growth and development. The specific content of fats, proteins, sugars, hormones and growth factors is unique to cows, just as the content of similar compounds in breastmilk is unique to humans. Cows’ milk for children? Whose idea was that? Why not breastmilk for calves?

So where does a vegan obtain calcium? From plants, especially DGLV (mentioned above), such as collards, kale and turnip greens. In fact, one cup of cooked collard greens may contain more usable calcium than one cup of cows’ milk. Other calcium sources include fortified foods, such as soy milk and orange juice, almonds, figs and beans.

Another point is that although the government recommends 1000 mg of calcium per day for adults until age 54 (and more for seniors), the certainty of that recommendation has been reduced because bone health (the primary consideration used to establish the recommendation) is affected by a lot more than just calcium intake. At least a dozen nutrients are involved in bone health, but the vast majority of official attention is directed toward only one nutrient - calcium. Vitamin D’s essential role in bone health has recently been rediscovered, but what about vitamins A, C, K and iron? And new data point to fruit and vegetable intake, as well as zinc, copper, and omega-3 fats.

While we are told to try to get enough calcium to meet the official recommendation, the United Nations recommends 400-500 mg per day; and average intake among African women is even lower than the UN’s recommendation, yet they have excellent bone health. Despite all that, supplementing some calcium (perhaps 250-500 mg per day) may still be a wise idea. Even vegan children and pregnant or lactating women can get enough calcium from vegan sources, although some supplementation may be required, depending upon the use of DGLV.

IRON

Although many people stereotype vegans as anemic and pale, rates of anemia among vegans are similar to that in the general population. Now that we know the cow is a vegan, and that iron is a mineral, we know that it must be available from plants. The best vegan sources are beans and DGLV (again!). For optimum absorption, eat your iron food with a source of vitamin C. How hard is that? Beans with tomatoes. Fresh spinach with strawberries. Lentils and broccoli. Enough said.

VITAMIN D, B-12 AND IODINE

Vitamin D’s role in bone health is only one of this hormone’s (yes, it’s actually a hormone) critical functions—new information indicates vitamin D plays strong roles in preventing cancer, protecting the heart, and maintaining proper immune, brain and nervous system function, among others. Research is constantly revealing new roles of vitamin D, yet most Americans are probably borderline low, and many are outright deficient.

Although it was once presumed we could make enough Vitamin D from reasonable sunlight exposure, it’s now accepted that this is likely not true, especially for people living north of a line running between Atlanta and Los Angeles. Air pollution, aging, darker complexions, use of sunblock, and reduced time outdoors challenge us to obtain our Vitamin D elsewhere.

Vegan sources are limited to fortified foods, sun-exposed mushrooms, and supplements. Vegans who decide to supplement will want to look for ergocalciferol as the main ingredient. Other forms of Vitamin D are not vegan. Dosages vary, but 1000 - 2000 IU (or more) may be necessary for most Americans living north of the line of quality sun exposure.

Vitamin B-12 is presumed to only be found in animal foods, but it’s actually produced by soil bacteria, which are then eaten by farmed animals in their feed. Before modern industrial agriculture, dirty vegetables were probably another good source of B-12, but modern concerns about sanitation make this no longer practical. Even if we ate homegrown produce, B-12 content is not verifiable.

Since B-12 is efficiently recycled by the body, new vegans may have five to ten years or more worth of storage. However, at some point, those stores will be depleted, and use of fortified foods and supplementation will be necessary. Supplementation dosages can vary from 250 mcg to 5000 mcg, depending on health status, supplement form and frequency of use. Another source of B-12 is nutritional yeast (NOT brewer’s yeast), a powdery product which has a cheesy texture suitable for sprinkling over pasta or pizza. Two tablespoons will supply more than the daily requirement.

A vegan’s food sources of iodine are limited to sea vegetables, iodized salt, and some beans. Some vegans will obtain iodine from foods grown near the ocean. But for most vegans, especially those who don’t use sea vegetables, and those who are reducing their salt use at home, poor intake of iodine causes concern for proper thyroid function. Unless sea vegetables (dulse, wakame, or kelp) are eaten regularly, supplementation of 150 mcg per day is necessary.

3

Cinnamon Granola

Ingredients:
A)
2 cups rolled oats
½ cup almonds, chopped
½ cup hazelnuts, chopped
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup flax seeds
2 tsp cinnamon

B)
½ cup shredded coconut
½ cup puffed quinoa
½ cup dried cranberries
½ cup raisins
¼ cup cacao nibs

C)
3 Tbsp coconut oil 
3 Tbsp maple syrup

How to:
1) Combine ingredients A) in a large bowl.
2) Melt ingredients C) together on the stove or in the microwave, then pour them over the dry ingredients and mix until they are evenly covered.
3) Line a baking sheet with parchment paper and spread the mixture evenly. Bake for about 30 minutes at 180°C until golden brown and stir occasionally with a wooden spoon.
4) Once the granola has cooled down a bit, stir in ingredients B). Serve with fresh or frozen fruit and milk of your choice.

mstzy  asked:

I'm currently a college student & I don't want to eat food on campus all the time. Do you have any advice or ideas of how I could eat healthier? I bought everything I need to cook my own stuff. 😊

  • avocados avocados avocados!!! they are so satisfying + have so many healthy nourishing oils. i could live on them. just spread them on a rye cracker or corn cracker or whatever you fancy and sprinkle with sea salt + black pepper. so delicious. honestly. i eat this all the time! they healed my skin. and so quick and easy to make!
  • chickpeas salad (cooked chickpeas + raw pepper + tomato + cucumber + onion + garlic + grated beet + grated carrot + cooked mushrooms +  herbs (such as thyme and basil or anything that you enjoy!) + sprinkle of sea salt + black pepper + a lil bit of soya sauce + a lil bit of olive oil + a lil bit of balsamic vinegar + curry spices)… you don’t have to use all of these veggies, just whatever you have at hand and feel called to! don’t force yourself into something you don’t enjoy.
  • stir-fried veggies!!!! (anything at all! just stir fry it. i do stir fries all the time, almost everyday. and they are quite good if they’re at room temperature as well. just mix everything. i’ve been having this lately: leeks + pepper + tomatoes + mushrooms + onion + garlic + zucchini + eggplant + sunflower oil + soya sauce + paprika!!! + black pepper + lil bit of ginger (if you like spicy!!! i love spicy.) + cumin + dried garlic + sprinkle of sea salt. also, stir fried sweet potatoes (with black pepper + paprika + cumin + soya sauce) just on their own are so delicious! and stir fried or baked potatoes mmmm! with just a sprinkle of sea salt + black pepper. yum!!!! just follow your heart, warm the oil and throw everything into the wok + as it softens add the seasonings!)
  • wholewheat pasta + veggies (just cook the pasta, add tomato sauce + stir fry some veggies or cook them with the pasta + season everything.)
  • basmati rice + beans (cook the rice + veggies + add the cooked beans and season it as you please. so wholesome!!!! and endlessly satisfying.)
  • basmati rice + chickpeas + dark green veggies (so good + satisfying + wholesome + nourishing!!!)
  • raw salads (lentil sprouts are my favourite. sprout them at home, it’s so easy + so much cheaper + fills your soul. and then mix with lettuce + radishes + tomatoes + grated carrots + grated beets + avocado. corn is also delicious, i simply don’t eat it much because most of it is gmo. that scares me. if you find non-gmo organic corn then perfect, add that as well!!!) and nuts!!! almonds, sunflower seeds, sesame seeds, flax seeds, pumpkin seeds. i love them in raw salads. as well as sprinkled on top of rice!)
  • lentils curry + basmati rice with almonds + raisins + sesame seeds + coconut oil. yum!!!!
  • stir fried noodles!!!! i lived on stir fried noodles for months. i love them so much. just stir fry veggies on a wok + boil some water in a pot and cook the noodles or even just soak them for 3-4 minutes and then once the veggies are just about cooked + noodles are soft, mix them with all the veggies in the wok and stir fry them for a few minutes + perhaps add scrambled eggs… yum yum yum. i love noodles + veggies!!!!
  • diced melon or watermelon or cantaloupe or pineapple or mango or pear or apple or orange slices or sliced peaches or grapes!!! anything at all is always a great idea and so refreshing. 
  • dried mango as a sweet snack is amazing. also dried pineapple! like vegan gummy bears hehe.
  • salty peanuts (the ones that are just peanuts + oil + salt)
  • cashews!!! 
  • buckwheat + veggies!!!
  • millet + veggies!!!
  • raw red pepper stuffed with avocado + sea salt + black pepper!!! like a raw sandwich. so delicious. just thinking about it makes my mouth water…
  • hummus!!!! hummus is pure bliss. so good. i would just make hummus (cooked chickpeas + garlic + sesame seeds + tahini + lemon juice + olive oil + cumin + sea salt. blend it all. and then just slice lil bits of carrot. or pepper. or cucumber. anything at all. and dip it in the hummus… so good!)
  • tzaziki (greek yoghurt + cucumber + mint + garlic + sea salt + olive oil + lemon juice) and dip some veggies in it.

ah… sweetheart, just be creative! follow your heart. get a lot of goodness from a farmer’s market if possible and then just follow your intuition and whatever you feel like you want to eat, rather than forcing yourself to be healthy. eating is pure joy!!!! it is medicine. then put it all into a tupperware and take it with you. maybe make some herbal tea as well + put it into a glass bottle. or a smoothie. or just pure spring water. i hope this helped at all, sorry for the long ramblings hehe. i get excited when it comes to eating simple good veggie food hehe x x x x

Breakfast time! Today I made some scrambled eggs but cooked them a little differently. I took 2 full eggs and made them like fried eggs (sunny side up) and right when you would go to flip them, I pushed them around the pan to scramble them! It was so delicious! I also added some hot sauce and pepper before I started scrambling ☺️ The piece of toast on the side is Organic Marathon Bread which has ingredients like oats, pumpkin seeds, sunflower seeds, flax, sesame seeds, apples, carrots, bananas, and coconut oil!