Notes

Czy W Sobotę Markety są Otwarte?
A: Actually it’s very simple - you just learn to eat a variety of plants. So what do you eat when you’re on natomiast plant-based diet that focuses on whole foods? You can go straight here if you have no problems changing your diet, but people eating the Standard American Diet will find it difficult, because the foods are very different than what most people eat. But actually, once you learn some simple strategies, it’s not that hard to find vegan food in restaurants - some are easier than others, and sites like Happy Cow make it easy to find veg-friendly restaurants in your area. I often eat protein-rich plant foods like tempeh, tofu, seitan, edamame, black beans, lentils, quinoa, soymilk, and raw nuts. Big-ass Salad: Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … There is protein in vegetables and grains, and even more in beans, nuts and seeds.

A: I’d recommend you take it slowly at first, and eat mostly plants at home, and be more liberal when you eat out, for a little while. Meat is more expensive than beans or tofu, for example. Most people dislike protein-rich plant foods like tempeh, tofu, seitan, and beans. Beans and other protein. You might try starting with Meatless Mondays and then, over time, expanding to other days of the week. Not because of milk (soymilk and almond milk are good alternatives that just take a few days to adjust to) … It helps that there are better and better cheese alternatives these days (Daiya being a favorite of many). Good starches. Starches are not bad for you - but ones that have little calories aren’t great. Good fats. Fats aren’t bad for you - you should just look to avoid saturated fats. I would stick to organic, non-GMO soy, but actually soy is a very healthy source of protein and other nutrients, and has been eaten by very healthy people for thousands of years. Q: What if I’m allergic to soy or gluten or nuts? Q: Isn’t soy bad for you?

See the next section for details. Also read this. I’d also warn against low-carb, high-protein diets over the long run - in the short term, you’ll see weight loss, but in the long run they’ve been shown to increase cardiovascular disease (from June 21, 2012 issue of British Medical Journal). Tofu scramble w/ veggies: some organic high-protein tofu crumbled and stir-fried with olive oil, garlic, diced carrots and tomatoes, spinach and mushrooms, and spiced with tamari, turmeric, sea salt and coarse black pepper. Whole-wheat pasta: Serve with a sauce - some tomato sauce with olive oil, garlic, onions, bell peppers, diced kale and carrots, diced tomatoes, fresh basil, oregano. One-pot meal: Quinoa, lentils, greens, olive oil, tempeh (or a bunch of other variations). Eat some kale, quinoa, raw nuts, various seeds, broccoli, tofu or tempeh … Most people don’t eat raw nuts - they eat roasted and salted nuts. They also have very few calories, meaning they pack oraz sposób of nutrition in zaś small caloric package. A: Well, you don’t have to. A: It’s best if you don’t start preaching - people don’t like it. sprawdziany And quinoa - it’s like a grain, but really a seed, and full of nutrition.

I’ve calculated the iron and calcium in my diet at various times, and as long mistrz I’m mostly eating whole foods, it’s really easy. A: Well, if you’re eating unprocessed foods and have cut out white flours and sugars and deep-fried foods, you’re probably healthier than the average American. If you eat whole plant foods, you’re likely to lose weight. If you’re eating eggs and dairy, that’s called a “lacto-ovo” vegetarian. Q: What about eating out at restaurants or social gatherings? Q: What about calcium or iron or B12? sprawdziany Q: What if my family and friends don’t support this change? Remember that those around you probably don’t know much about veganism, and are likely to react defensively. Another important point is that, as you eliminate meat, don’t just fill it with starches (which don’t have that much nutrition). So find starches that give you lots of nutrition. But there are cheese substitutes you can try, and vegan ice cream, and in the long run, you might find that giving these things up isn’t as difficult as you think. A: Again, it’s not difficult at all.


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