This is a very good article which discusses how to get proper nutrition from a vegetarian or vegan diet. It has a graphic for a food pyramid and also lists sources for different vitamins including B12. It contends that you can get the nutrition you need from a plant based diet and highlights some great food such as spinach, kale, and quinoa. I like cooking with these ingredients as well. Very informative!
There has been plenty of discusion on the best way to eat vegetables - cooked, raw, steamed - in order to get the most nutrients out of them. I feel these are good discussions because research suggests that the body absorbs nutrients from food differently depending on the conditions in which they were prepared and consumed. However, it's important to understand that not everyone enjoys vegetables in the same way. For some, raw vegetables are delicious. For others, its hard to get them down unless they are smothered in dressing or hidden in a stew or soup.
My recommendation is that you should eat vegetables any way that you can enjoy them. I didn't like all vegetables when I became a vegetarian. But I did everything possible to make the ones I didn't like seem palatable. I tried many different recipes and styles until I could enjoy a wider variety of food, including stir-frying them, putting barbecue sauce on them, etc., until I started to like them. After a while, I became more accustomed to the flavor and they required less effort to eat. So don't be afraid to eat vegetables in a way that you like - its the fact that you are trying them out that's important. It's also the fun part because you're learning to eat new things in a creative environment.
This short article discusses some of the same themes and gives some good nutrition information.
A big question usually asked about people interested in vegan food and the lifestyle is usually about protein. Many times people who are physically active and work out often are unsure if vegan meals can supply the proper protein and nutrition necessary to build strength and keep up a rigorous exercise routine. This article is an interview with a vegan bodybuilder who talks about what he eats to stay physically competitive.
The vegan lifestyle is more than just about food. It's about maintaining a positive sustainable relationship with the environment. Food is one component, but there are others which means everyone can participate. For example, the products we use every day can be vegan such as clothes, furniture, and personal care products. Its important to know how they are made, to be used, and finally discarded. All three activities can have an impact on the environment. This article discusses vegan friendly cleaning products.
It's great to see more colleges offering vegan meal options in their cafeterias. It is a reflection of demand for healthy food from the new generation of students. When I was in graduate school, trying to become vegan, I had a difficult time. My car didn't work so I was stuck on campus and the cafeteria had very limited vegan or vegetarian options. Most vegan dinners were limited to the salad bar. I think the schools mentioned in the article would definately have attracted me if I knew more about what they served when I was a student.
When you detox, you are cleansing your body of harmful toxins that build up over time. These toxins can be detrimental to your health if not removed. There are many ways to detox, but one of the best is to eat fruits and vegetables every day. This article provides some helpful tips.
If find it to be fairly easy to stay vegan when I'm in my own neighborhood. I cook and eat at home most of the time. But if I want to eat out or have lunch or dinner with friends, I know which restaurants have vegan friendly options so there's no stress involved. At one of the smaller restaurants where I live, the servers and chef know me well enough that when I visit, they are already planning to make a vegan plate for me without even having to ask. However, once I leave the neighborhood or do a roadtrip across the state or out of state, it beomes a totally different story - I'm no longer in my vegan comfort zone.
One of the biggest challenges for me is to find vegan options while traveling. When eating at new restaurants on the road, can you be assured that there are no dairy products in the meals or even meat products such as a chicken based broth, etc.? When your only option is a convenience store at a gas station in the middle of the countryside, what do you eat? The answer for me sometimes has been 'nothing'.
Many times, I'll just skip a meal until healthy options are available or until I find a supermarket to buy fruit and nuts and other healthy products. It makes it hard sometimes when traveling with other people who aren't vegan or vegetarian - you don't want to be a complete pain every meal. This article offers some good tips on how to prepare for a roadtrip and eat healthy which is useful for everyone regardless of what you usually eat!
Getting enough fiber is one of the keys to good health. A vegan diet rich in grains, vegetables, beans, and legumes goes a long way to provide the necessary daily amount of fiber to ensure long term vitality. This is a good article which defines the difference between solubable and insoluable fiber, the benefits of each, and how to enrich any meal with fiber delivering ingredients.
Flexitarians are people who eat vegetarian or vegan meals once in a while but haven't completely eliminated meat from their diet. It happens to be a growing trend in the U.S. It's a good sign, because the first step to becoming a true vegeterian or vegan is to simply start reducing the amount of meat eaten during the day or week. Also, any reduction in the consumption of meat, even for just one meal a week, improves health, supports animal welfare, and preserves the environment. This article talks about the flexitarian trend. Good news!
I use plenty of yams in my cooking. I like the orange colored flesh and the flavor. They combine well with other ingredients in soups and salads. In fact, one of my favorite meal cominations includes yams. But, according to this article, what we call yams are actually sweet potatoes and true yams, native to Africa, are slightly different than what we buy in the grocery store. This article explains the differences.
Make Simple Vegan Meals