Currently we are both vegetarians transitioning to a vegan lifestyle. Over the last couple months we have discovered so much about what it means to be a healthy vegan and wanted to share our new found knowledge.
There are some major differences between vegan and vegetarian lifestyles. Let’s start by defining the two. A vegetarian consumes some animal products but does not eat meat. Under the vegetarian umbrella there are sub-categories that have been invented over the past few decades. The top four include Pescetarians, ovo-lacto vegetarians, flexitarians and vegans.
· Pescetarians eat no animal meat, but do consume eggs, dairy and fish.
· Ovo-Lacto Vegetarians eat no animal meat or fish, but do consume eggs and dairy.
· Flexitarians occasionally eat organically and locally sourced meat but stick to a 90% vegetarian diet.
· Vegans do not consume, use or wear any animal derived items or products.
You may be surprised at the products that are not vegan, such as refined white sugar, wool, silk, and some beer and wines just to name a few. Stay tuned for an upcoming blog on that topic!
Being a healthy vegan entails following a balanced diet that ensures all your nutritional needs are met. Meeting your nutritional requirements as a vegan is not difficult once you discover a few key points. Often time’s people will discredit a vegan diet assuming that if you are vegan you’re not healthy. The following are nutrients that are essential and often lacking in a vegan diet (which can be lacking from your average omnivore’s diet as well!):
Vitamin B12:
· It assists in the production of red blood cells and strengthens the immune system.
· A lack of B12 can cause numbness and tingling in hands and feet, fatigue, unhealthy weight loss, depression, and poor memory just to name a few.
· As a vegan you can get your B12 from fortified nutritional yeast, fortified plant based milks, fortified vegan meat substitutes, fortified miso, and certified vegan supplements.
Vitamin D:
· It is also known as the sunshine vitamin, and has an important role in maintaining the bloods concentration of calcium and phosphorus. It helps maintain strong bones, assists in the movement of muscles and impulses for nerves.
· Without Vitamin D bones can become soft and brittle, a deficiency can lead to Osteomalacia, causing bone pain and muscle weakness.
· You can get Vitamin D from spending time in the sun; fortified plant based milks, fortified vegan meat substitutes, and certified vegan supplements.
Omega 3’s:
· They help control blood clotting, and build cell membranes.
· Without enough Omega 3’s the body can suffer from headaches, nausea, and depression, a number of cognitive behavioral and memory related deficiencies.
· You can find Omega 3’s in ground flax seeds, rapeseed oil, fortified vegan meat substitutes, and certified vegan supplements.
Iodine:
· It regulates thyroid function, promotes protein and bone synthesis, and helps regulate metabolism, growth and development.
· Without enough Iodine the body can suffer from hypothyroidism, abnormalities in growth and development, and even preventable brain damage.
· You can get your daily dose of Iodine in leafy green vegetables such as seaweed and kale, and certified vegan supplements.
Protein:
· Protein is necessary for the building and repairing of body tissues, produces enzymes and hormones, regulates body processes such as transporting nutrients and making muscles contract.
· A lack of protein can cause anemia, water retention, weakness, fatigue, and a number of other physical and mental symptoms.
· A lack of protein is a HUGE misconception in a vegan diet, it is found in such a wide array of plant based products and the human body only needs approximately one calorie out of every ten to come from protein. Here are a few good sources; tofu, fortified vegan meat substitutes, beans, lentils, quinoa, rice, nuts, grains, and even vegetables.
“I’m strong to the finish ‘cause I eats me spinach, I’m Popeye the sailor man! –Toot Toot”
Believe it or not, we think Popeye has it right eating large servings of spinach. Here’s why: Leafy Greens are a potent super food, they offer vitamins (A, C, K and some B), minerals (magnesium, potassium, calcium, and iron) anti-oxidants and phyto-nutrients. They are rich in fiber, low in fat and carbs and they provide protein. Now that we have covered what can be lacking from a balanced vegan diet let’s get down to business on how to stay balanced.
Although it is important to eat your leafy greens it is equally important to eat a plethora of other colors. Eating juicy red strawberries, dark purple cabbage, bright yellow bananas and crunchy orange carrots will give you all around health benefits as each variety of colors contain a distinctive blend of nutrients that are essential for our well-being.
It can be convenient to purchase processed foods but a lot of today’s grocery items have hidden animal products, nasty chemicals and preservatives. Always read the labels, if you don’t understand the ingredients, think twice! If you are unsure if an item contains animal products here is a great resource, http://www.happycow.net/health-animal-ingredients.html to help you decipher the labels. Some packaged foods however should be included in your pantry such as quality fortified plant based milks, and vegan cheeses.
Another thing to consider is vegan junk food. Yes, it exists and it is every bit as scrumptious as the omnivore’s versions and every bit as un-healthy! Funny fact: Oreos are (allegedly in North America) vegan, I am talking about the little black and white cookie that everyone tears apart and licks. Despite possibly being vegan, the list of ingredients used in the making of Oreos is long. Let’s just say it is one of the unhealthiest things you can put in your body but some claim they are vegan. Again, if you do not understand the ingredients you probably should not be eating it.
Through our own trial and error we have come up with some sure fire ways to help balance our vegan diets and we wanted to share them with you.
1. A great way to incorporate your daily serving of green leafy vegetables is with a tasty smoothie. Stay tuned for Olive’s Green Berry Breakfast Bevy in the Vegan Recipe section.
2. An easy way to incorporate all those beautiful bright colors on your plate is with a fun creative salad. Stay tuned for recipes.
3. Shake hands with our great friend nutritional yeast, she is delicious and nutritious offering a slightly nutty and cheesy flavor. Sprinkle it on popcorn for a crunchy cheesy snack or make a delicious creamy “Faux” Fromage sauce.
4. Add ground flax or rapeseed oil to smoothies, baked goods, soups, sauces and cereals for a little fiber and omega 3’s boost.
5. When purchasing plant based milks, cheeses, and margarine's make sure they are high quality and fortified.
6. For protein, use a large variety of beans, legumes and whole grains in your everyday cooking. A big stand out is Quinoa, it is a complete protein, easy to cook and delicious.
7. Have a well-stocked pantry and fridge and make a weekly menu plan and shopping list.
8. Be creative and try new recipes, have fun in the kitchen and don’t be afraid to experiment.
9. Make larger servings so that you have left overs on hand.
10. Carry a healthy vegan snack with you at all times to avoid temptation.
In our tips we mentioned having a well-stocked pantry and fridge, we cannot emphasize this point enough. If you do not have the right items on hand it can make a vegan lifestyle very difficult. Here are some of our must have vegan staples:
· Lots of green leafy vegetables for smoothies and salads. (Spinach, Kale, Beet Greens, Collard Greens, Parsley, Romaine Lettuce etc…)
· A wide variety of colorful fruits and vegetables.
· Lots of grains. (Quinoa, Brown Rice, Bulgur, Wild Rice, and Couscous etc...)
· Fortified Nutritional Yeast (Purchased at your local health food store, ensure it is fortified).
· Fortified Plant Based Milks (Soy, Hemp, Almond, Coconut etc…).
· Fortified Vegan Cheeses (watch out for ones containing casein, it is a dairy by-product and is not vegan).
· Tofu/Fortified Meat Substitutes.
· A variety of Lentils and Legumes.
· A variety of beans (dried are healthier than canned but need to be soaked).
· Variety of nuts and seeds.
· Ground Flax Seed (Must be ground or nutrients will not be properly absorbed).
· Braggs All Natural Soy Seasoning.
· Vegan Margarine
· Vegan Sweeteners (agave syrup, maple syrup, brown rice syrup, unrefined sugars).
· Vegan Egg Substitute (No Egg).
· Vegan Bread and Buns (stay tuned for some great homemade recipes).
· A variety of spices.
· A variety of vegan butters (peanut, almond, cashew and sesame).
· Vegan Pastas
· Whole wheat flour and oats.
We could go on and on about all the things we’ve learned so far but I think this should about cover the basics of healthy vegan eats. Whether you’re a vegetarian, a vegan or simply looking at eating healthier we hope the above information and tips is helpful in your pursuit. It has been helpful in ours.
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
-Albert Einstein
Until next time, enjoy vegging out,
Olive and Button
There are some major differences between vegan and vegetarian lifestyles. Let’s start by defining the two. A vegetarian consumes some animal products but does not eat meat. Under the vegetarian umbrella there are sub-categories that have been invented over the past few decades. The top four include Pescetarians, ovo-lacto vegetarians, flexitarians and vegans.
· Pescetarians eat no animal meat, but do consume eggs, dairy and fish.
· Ovo-Lacto Vegetarians eat no animal meat or fish, but do consume eggs and dairy.
· Flexitarians occasionally eat organically and locally sourced meat but stick to a 90% vegetarian diet.
· Vegans do not consume, use or wear any animal derived items or products.
You may be surprised at the products that are not vegan, such as refined white sugar, wool, silk, and some beer and wines just to name a few. Stay tuned for an upcoming blog on that topic!
Being a healthy vegan entails following a balanced diet that ensures all your nutritional needs are met. Meeting your nutritional requirements as a vegan is not difficult once you discover a few key points. Often time’s people will discredit a vegan diet assuming that if you are vegan you’re not healthy. The following are nutrients that are essential and often lacking in a vegan diet (which can be lacking from your average omnivore’s diet as well!):
Vitamin B12:
· It assists in the production of red blood cells and strengthens the immune system.
· A lack of B12 can cause numbness and tingling in hands and feet, fatigue, unhealthy weight loss, depression, and poor memory just to name a few.
· As a vegan you can get your B12 from fortified nutritional yeast, fortified plant based milks, fortified vegan meat substitutes, fortified miso, and certified vegan supplements.
Vitamin D:
· It is also known as the sunshine vitamin, and has an important role in maintaining the bloods concentration of calcium and phosphorus. It helps maintain strong bones, assists in the movement of muscles and impulses for nerves.
· Without Vitamin D bones can become soft and brittle, a deficiency can lead to Osteomalacia, causing bone pain and muscle weakness.
· You can get Vitamin D from spending time in the sun; fortified plant based milks, fortified vegan meat substitutes, and certified vegan supplements.
Omega 3’s:
· They help control blood clotting, and build cell membranes.
· Without enough Omega 3’s the body can suffer from headaches, nausea, and depression, a number of cognitive behavioral and memory related deficiencies.
· You can find Omega 3’s in ground flax seeds, rapeseed oil, fortified vegan meat substitutes, and certified vegan supplements.
Iodine:
· It regulates thyroid function, promotes protein and bone synthesis, and helps regulate metabolism, growth and development.
· Without enough Iodine the body can suffer from hypothyroidism, abnormalities in growth and development, and even preventable brain damage.
· You can get your daily dose of Iodine in leafy green vegetables such as seaweed and kale, and certified vegan supplements.
Protein:
· Protein is necessary for the building and repairing of body tissues, produces enzymes and hormones, regulates body processes such as transporting nutrients and making muscles contract.
· A lack of protein can cause anemia, water retention, weakness, fatigue, and a number of other physical and mental symptoms.
· A lack of protein is a HUGE misconception in a vegan diet, it is found in such a wide array of plant based products and the human body only needs approximately one calorie out of every ten to come from protein. Here are a few good sources; tofu, fortified vegan meat substitutes, beans, lentils, quinoa, rice, nuts, grains, and even vegetables.
“I’m strong to the finish ‘cause I eats me spinach, I’m Popeye the sailor man! –Toot Toot”
Believe it or not, we think Popeye has it right eating large servings of spinach. Here’s why: Leafy Greens are a potent super food, they offer vitamins (A, C, K and some B), minerals (magnesium, potassium, calcium, and iron) anti-oxidants and phyto-nutrients. They are rich in fiber, low in fat and carbs and they provide protein. Now that we have covered what can be lacking from a balanced vegan diet let’s get down to business on how to stay balanced.
Although it is important to eat your leafy greens it is equally important to eat a plethora of other colors. Eating juicy red strawberries, dark purple cabbage, bright yellow bananas and crunchy orange carrots will give you all around health benefits as each variety of colors contain a distinctive blend of nutrients that are essential for our well-being.
It can be convenient to purchase processed foods but a lot of today’s grocery items have hidden animal products, nasty chemicals and preservatives. Always read the labels, if you don’t understand the ingredients, think twice! If you are unsure if an item contains animal products here is a great resource, http://www.happycow.net/health-animal-ingredients.html to help you decipher the labels. Some packaged foods however should be included in your pantry such as quality fortified plant based milks, and vegan cheeses.
Another thing to consider is vegan junk food. Yes, it exists and it is every bit as scrumptious as the omnivore’s versions and every bit as un-healthy! Funny fact: Oreos are (allegedly in North America) vegan, I am talking about the little black and white cookie that everyone tears apart and licks. Despite possibly being vegan, the list of ingredients used in the making of Oreos is long. Let’s just say it is one of the unhealthiest things you can put in your body but some claim they are vegan. Again, if you do not understand the ingredients you probably should not be eating it.
Through our own trial and error we have come up with some sure fire ways to help balance our vegan diets and we wanted to share them with you.
1. A great way to incorporate your daily serving of green leafy vegetables is with a tasty smoothie. Stay tuned for Olive’s Green Berry Breakfast Bevy in the Vegan Recipe section.
2. An easy way to incorporate all those beautiful bright colors on your plate is with a fun creative salad. Stay tuned for recipes.
3. Shake hands with our great friend nutritional yeast, she is delicious and nutritious offering a slightly nutty and cheesy flavor. Sprinkle it on popcorn for a crunchy cheesy snack or make a delicious creamy “Faux” Fromage sauce.
4. Add ground flax or rapeseed oil to smoothies, baked goods, soups, sauces and cereals for a little fiber and omega 3’s boost.
5. When purchasing plant based milks, cheeses, and margarine's make sure they are high quality and fortified.
6. For protein, use a large variety of beans, legumes and whole grains in your everyday cooking. A big stand out is Quinoa, it is a complete protein, easy to cook and delicious.
7. Have a well-stocked pantry and fridge and make a weekly menu plan and shopping list.
8. Be creative and try new recipes, have fun in the kitchen and don’t be afraid to experiment.
9. Make larger servings so that you have left overs on hand.
10. Carry a healthy vegan snack with you at all times to avoid temptation.
In our tips we mentioned having a well-stocked pantry and fridge, we cannot emphasize this point enough. If you do not have the right items on hand it can make a vegan lifestyle very difficult. Here are some of our must have vegan staples:
· Lots of green leafy vegetables for smoothies and salads. (Spinach, Kale, Beet Greens, Collard Greens, Parsley, Romaine Lettuce etc…)
· A wide variety of colorful fruits and vegetables.
· Lots of grains. (Quinoa, Brown Rice, Bulgur, Wild Rice, and Couscous etc...)
· Fortified Nutritional Yeast (Purchased at your local health food store, ensure it is fortified).
· Fortified Plant Based Milks (Soy, Hemp, Almond, Coconut etc…).
· Fortified Vegan Cheeses (watch out for ones containing casein, it is a dairy by-product and is not vegan).
· Tofu/Fortified Meat Substitutes.
· A variety of Lentils and Legumes.
· A variety of beans (dried are healthier than canned but need to be soaked).
· Variety of nuts and seeds.
· Ground Flax Seed (Must be ground or nutrients will not be properly absorbed).
· Braggs All Natural Soy Seasoning.
· Vegan Margarine
· Vegan Sweeteners (agave syrup, maple syrup, brown rice syrup, unrefined sugars).
· Vegan Egg Substitute (No Egg).
· Vegan Bread and Buns (stay tuned for some great homemade recipes).
· A variety of spices.
· A variety of vegan butters (peanut, almond, cashew and sesame).
· Vegan Pastas
· Whole wheat flour and oats.
We could go on and on about all the things we’ve learned so far but I think this should about cover the basics of healthy vegan eats. Whether you’re a vegetarian, a vegan or simply looking at eating healthier we hope the above information and tips is helpful in your pursuit. It has been helpful in ours.
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
-Albert Einstein
Until next time, enjoy vegging out,
Olive and Button
RSS Feed