SERIOUS about weight loss and health???

As I noted in the last posting if you are serious, REALLY serious about losing weight then you MUST try the vegan diet or way of eating.  After a week you will see results and the weight will continue to fall away if you continue to follow the vegan eating plan. 

At first it will be difficult but what diet plan have you tried that isn’t a challenge?? Once you begin to experience weight loss and increased energy you will be motivated to continue this way of eating.  I challenge you to give this a try only if you are SERIOUS about weight loss and obtaining a healthy body.

The following information will provide additional content related to eating a vegan diet.  This can be considered a diet however to me and my husband it is or has become a way of eating for life.  We have both experienced dramatic results with weight loss, increased health, and energy after beginning a vegan eating plan. 

Nutrition as a vegan:

It isn’t difficult to have complete nutrition on the vegan diet.  Variety is the key to nutrition when eating vegan.   The vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.  All of these are included in your eating throughout the day in unlimited quantities.

Protein is often a concern but shouldn’t be:

If you are eating a variety of vegan food throughout the day it is easy to meet the recommendations for protein.  You will not need to worry about protein for most of the vegan foods contain protein.  “Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, almond milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...”(1).

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male.(1)

• 1 cup oatmeal, 1 cup almond milk
• 2 slices whole wheat bread, 1 bagel
• 2 Tablespoons peanut butter
• 1 cup vegetarian baked beans
• 5 ounces tofu, 2 Tablespoons of almonds
• 1 cup broccoli, and 1 cup brown rice.

Foods we eat as Vegans:

Oatmeal(whole-no instant), stir-fried vegetables, cereal(whole grains), toast(Ezekiel- NO-white products only whole grain breads), almond milk, peanut butter on whole grain bread, fruit desserts, homemade granola, cabbage and lentil soups, brown rice, quinoa, salad bar items like  lettuce mixture, spinach, broccoli, cauliflower, carrots, chickpeas, asparagus, tomatoes, cucumber, squash, clover sprouts and three bean salad, dark red kidney beans, black beans, olives, avocado, red onions, green/sweet peppers, garlic, dates, apples, macaroni(pasta salad/stuffed shells/lasagna all stuffed with vegan cheeses(try Tofutti vegan ricotta and sour cream), fruit smoothies(homemade not processed), popcorn, spaghetti, vegetarian baked beans, guacamole, chili with tofu, tacos/burritos with tofu, stuffed cabbage with vegetables and quinoa, flaxseed, blue chips(sprouted grain), spelt flour, coconut oil, olive oil, mushroom burgers (portabella). Fruit raw not canned,apples,bananas,oranges,grapes,plums,prunes,peaches,watermelon,pineapple. French toast, eggless cookies-desserts, fruit and vegetable pies, banana muffins, corn and potato chowder,  hummus dip. 

I am sure I am missing some foods but this is a good list to give you an idea of what you can eat.

Eating Out:

You may think eating out as a vegan is difficult however it is all in the choices.  Most places have something on the menu that does not contain meat or dairy.  Salad bars provide a variety of fresh fruits and vegetables.  You need to make wise choices when eating out.  If you are not sure of what a food consists of ask.  You don’t always have to eat a salad or you can eat other foods in combination with a salad.  Chinese is a good choice for eating out you can usually find a vegetable dish or tofu on the menu.  One of my favorites is tofu Cantonese.  Subway now has a vegetable sub that is very good.  My husband and I enjoy eating at a local organic restaurant called “Tomato Head”.    They have many vegan choices and dishes including tofu.  Some other choices are eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants).

 Replacers for Dairy/eggs:

I found the following while researching vegan diets.  This is very helpful information when baking or creating vegan recipes. 

As a binder, substitute for each egg:

• 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
• 1 small banana, mashed, or
• 1/4 cup applesauce, or
• 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

The following substitutions can be made for dairy products:

• Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
• Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
• Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
• Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
• Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.(1).

            Sample of a day in our Vegan diet:

Breakfast- one 10 ounce glass protein smoothie (Six Star- Instant Protein Smoothie powder found in Walmart).  Combine one scoop of powder with 5 ice cubes, 1 banana, 1 teaspoon ground flax seeds, 1 teaspoon lemon juice, 1-8 ounce glass of almond milk. Mix well in blender and enjoy.  Note: you can include any fresh fruit you desire.  I have used berries and apples also but like the creamy texture the banana provides.  After about an hour or so I have one slice of Ezekiel toast with peanut butter and a hot cup of green tea.

Snacks—any fruit, nuts, seeds, granola, vegan cookies/cake/pie

Lunch—Small salad with a combination of a variety of vegetables.  Be sure to use balsamic vinaigrette dressings.  A slice of tofu marinated in balsamic vinegar or hot sause with lettuce, tomato, onion, clover sprouts, garlic hummus dip, on a whole wheat or whole grain tortilla or sandwich thin or bagel thin. Sandwich thins and bagel thins are really neat for creating a healthy sandwich with less bread.  They are great for mushroom burgers or vegetable burgers.  Look for them in the bread isle with other rolls and bagels. Soup is another great addition to this lunch.  For added protein include some quinoa.  Carrot, lentil, vegetable are all great additions however be sure you are eating soups that do not contain cheeses or cream based and are homemade not canned.  If you do eat canned soup check labels for low salt.

Dinner—Pasta salad with a combination of chopped fresh vegetables.  You should include any vegetables you enjoy within your pasta salad.  I use organic pasta and always be sure to use balsamic vinaigrette dressings that are low in calories and fat.  Dressings contain a lot of sugar, calories and fat therefore you must be sure to read the labels or make your own dressings.

Drinks—unsweet green tea, water, lemon water.

Dessert: watermelon or berries

The above is a sample of what you may choose to eat in a day however there are many more combinations and menus you can create.  I will post more dishes in coming blogs and within the recipes section that contain pictures of the completed dish. 

Preparation is vital on the vegan diet:

When eating vegan one of the most difficult things people note is the need to prepare foods ahead of time.  Preparation and having the foods on hand is the key to keeping your healthy vegan diet moving forward.  Once you become familiar with the foods you will need to create vegan meals it will get easier.  It will be worth the time and planning once you begin to experience the weight loss and increased energy.

References:

“Veganism In a Nutshell" is published by: The Vegetarian Resource Group, Baltimore,MD.

WebMD.com