Vegan Challenge Day 3 Getting in the Groove

Just winding down day 3…feeling good…Had a barbecue at work today, and I was doing the barbecueing. Chicken breasts and burgers on the grill, potato salad, caesar salad, chocolate chip and macadamia nut cookies for desert….but not yours truly. I had veggie burgers and some fruit for desert. No problemo!  And I’m starting to feel the positive effects of the change in my diet already. At the end of week 1, I’ll elaborate on these changes…don’t want to jump the gun…we’ll see how the next few days pan out.

For everyone that’s thinking about joining me in going without animal products or dairy foods for 21 days (18 days to go), I have a simple question for you to ponder.

When was the last time you did something for the first time? :)

Peter Diesing

Karlee Has The Answers

Questions, Questions, Questions…

 1) What about alcohol?…beer and wine are grains and fruits, are they not? Am I permitted to indulge, and if so, to what extent?

 Yes of course you can indulge! The point of this challenge is to cleanse your body, and consuming large amounts of alcohol are going to reduce the impact of your cleanse. So let loose once in a while, but alcohol will only deter the effects of your nutritious vegan diet.

 2) I know that white flour, white rice, salt, and sugar are not the healthiest of choices. However, they are not animal based products. Do you have any words of advice on how much and how often I should eat them?

 White flour, white rice, salt and sugar are in the same boat as alcohol. Yes you could potentially eat all of those things in large quantities and still be vegan, but that wouldn’t be helping your body rid toxins and chemicals accumulated from meat and dairy consumption. If you are working so hard to eat vegan, you might as well eliminate all processed foods as much as possible. I would suggest eliminating them all together. Of course baby steps are important if you want to sustain it. Try replacing white rice with brown rice (or mixing them at first), and then add in whole-wheat pasta for white pasta. Try to reduce the amount of sugar you add into your coffee/tea every day. Eventually you won’t even want to add any sugar in. You can also try using natural sweeteners (yes they are still sugar, but they are metabolized a little differently in your body) – for example: honey, sucanat, stevia and maple syrup.

 PLEASE NOTE: It is very common to experience detox symptoms after reducing sugar intake. Your body is used to getting a certain amount every day, and it is normal to experience headaches, nausea, dizziness for a few days after cutting it out. These symptoms are due to your body detoxifying and getting rid of all the nasty stuff hanging around in your blood and digestive tract.

 3) I’ve heard that many foods contain modified milk ingredients and that sometimes they are “hidden” (not readily recognizable on the list of ingredients). What should I be looking for to determine whether a product is dairy free?

 Yes packaged foods can be really tricky sometimes! Here are some things to look for…

                            Acidophilus Milk

                            Ammonium Caseinate

                            Butter

                            Butter Fat

                            Butter Oil

                            Butter Solids

                            Buttermilk

                            Buttermilk Powder

                            Calcium Caseinate

                            Casein

                            Caseinate (in general)

                            Cheese (All animal-based)

                            Condensed Milk

                            Cottage Cheese

                            Cream

                            Curds

                            Custard

                            Delactosed Whey

                            Demineralized Whey

                            Dry Milk Powder

                            Dry Milk Solids

                            Evaporated Milk

                            Ghee (see p109)

                            Goat Milk

                            Half & Half

                            Hydrolyzed Casein

                            Hydrolyzed Milk Protein

                            Iron Caseinate

                            Lactalbumin

                            Lactoferrin

                            Lactoglobulin

                            Lactose

                            Lactulose

                            Low-Fat Milk

                            Magnesium Caseinate

                            Malted Milk

                            Milk

                            Milk Derivative

                            Milk Fat

                            Milk Powder

                            Milk Protein

                            Milk Solids

                            Natural Butter Flavor

                            Nonfat Milk

                            Nougat

                            Paneer

                            Potassium Caseinate

                            Pudding

                            Recaldent

                            Rennet Casein

                            Skim Milk

                            Sodium Caseinate

                            Sour Cream

                            Sour Milk Solids

                            Sweetened Condensed Milk

                            Sweet Whey

                            Whey

                            Whey Powder

                            Whey Protein Concentrate

                            Whey Protein Hydrolysate

                            Whipped Cream

                            Whipped Topping

                            Whole Milk

                            Yogurt

                            Zinc Caseinate

 

Source: http://www.godairyfree.org/Food-to-Eat/Food-Label-Info/Dairy-Ingredient-List.html

 Long list hey? Well this goes back to my first lesson – don’t eat packaged foods with ingredients you can’t make/buy yourself. Would you ever go to the store and buy Iron Caseinate, Lactalbumin, Lactoferrin or Lactoglobulin? Would you take these ingredients home and make a meal out of them? Then why would you accept eating them when they are mixed into a packaged food?

 An easy way to determine if there are actual milk ingredients is to look at the allergy alert information. Most foods that contain dairy will list it as a precaution for those severely allergic (‘this product contains dairy). If an item is produced in a facility that also uses dairy, it may contain traces but does not have any actual dairy ingredients in the product (‘this product may contain dairy’ or ‘made in a facility where dairy products are also produced’). If a label says ‘may contain’ dairy I will eat it, because it will only be trace amounts.

 4) I’ve got some whey protein powder. Does it count as a dairy product?

 Yes unfortunately whey does count as a dairy product. It is actually quite hard on your liver to digest as well (all protein isolates are). Instead of using whey I would suggest trying brown rice, hemp or pea protein. You can get them in different flavors and they can add a nice thickness to smoothies. I wouldn’t suggest using soy protein, because as with whey it is very difficult for your body to digest. Adding protein powders to your smoothies may take a small taste bud adjustment, but soon enough you will crave that thick, gritty taste they add :)  

 So You Wanna Make a Homemade Salad Dressing?

Here is a collection of salad dressings I use on a regular basis. When you start eating lots of yummy veggies you won’t want to ruin them with scary bottled dressings. Once you start using fresh dressings, the bottled junk will taste like garbage (funny because that is where they belong!)

I usually just throw a bunch of ingredients in the magic bullet… I never measure, so these are some estimates of what I put in them. I don’t like to measure things like herbs/spices, because that way they taste different every time! Most dressings are 3 parts oil, 2 parts vinegar with the additions of different flavors. You will soon find what flavors you like best and will no longer need a recipe! In all of these recipes you might want to slightly adjust the oil to vinegar, or maybe add some water or almond milk. Also it is important to mix them up in the magic bullet, blender or whisk them to ensure an even consistency.

 Basic Vinaigrette

 ¼ cup vinegar (balsamic, apple cider, red wine, white wine – this is where you can figure out which ones you like best!)

1/3 cup oil

*Add whatever you want for flavor

Ideas: mustard, honey, dried herbs (parsley, basil, thyme, oregano, coriander, cumin, paprika)

*To make creamy try adding in some tahini (sesame seed paste) or some beans, cucumber or zucchini

-Just start experimenting with different spices and see what you like/don’t like!

 Basic Balsamic

¼ cup balsamic vinegar

1/3 cup oil (Olive, Hemp, Flax – anything cold pressed)

1 tsp mustard powder (or u can use actual mustard)

1 tbsp honey (more or less depending on how sweet you want it)

Garlic, Salt and Pepper

Add ins: Parsley, basil, dill, lemon etc.

 Creamy Tahini

¼ cup vinegar (whatever one you like – each vinegar will make the dressing taste different)

¼ cup oil

¼ cup tahini

¼-½  cup water

1 tsp mustard

1 tsp honey

Garlic, Salt and Pepper

 Asian Inspired

¼ cup vinegar (probably not balsamic – rice vinegar would be good here)

¼ cup oil

1/8- cup sesame oil

1/8-cup tahini

1 TBSP Miso paste or Soy sauce (they are both salty, but miso has lots of micronutrients/digestive enzymes)

1/8-cup water

1 tsp ginger! Yummmm (I add like 2 tsp of canned minced ginger – but it is very powerful)

1 tsp garlic

1 pinch of cayenne

 Chickpea Tahini

¼ cup vinegar (balsamic, apple cider, red wine, white wine – this is where you can figure out which ones you like best!)

¼ cup oil

1/8-cup tahini

¼ cup chickpeas

¼ cup water (or almond milk)

1 tsp mustard

1 tsp honey

Garlic, Salt and Pepper

*The chickpeas made it extra creamy without lots of added fat!

 Curry Paprika

¼ cup white wine/rice vinegar

½ cup oil

1/8-cup tahini

¼ cup chickpeas

¼ cup water

1-2 tsp curry powder

1 tsp paprika (I used smoked paprika)

½ tsp cumin

1 pinch cayenne pepper

Garlic, Salt and Pepper to taste

Day 1 was a breeze!

Whew! I’ve got day 1 under my belt without any major incidents. Oatmeal and raisins with almond milk for breakfast, some fruit, veggies, and nuts throughout the day, My homemade pea lentil soup for lunch, a huge salad with greens, beans, and grains for dinner. (just like Karlee said). I’ve been looking through some meal ideas and I’ve got some good ideas for the next few days…think I’ll cook up some “Hearty Chili Mac” tomorrow…thats macaroni with chili (with beans, corn, red peppers, tomatoes, onions, and some chopped up veggie burger patties, along with all the standard chile spices) Then the next day, maybe a giant veggie stirfry, and then curried chickpea and lentil stew…I’ll make up a big pot of brown basmati rice to have on hand…anyone getting hungry?

I know it’s only day one, but I gotta say I’m feeling confident about meeting the “Vegan Challenge” head on!

And for those adventurous souls that have taken me up on the challenge of going meat and dairy free for 21 days, my hat’s off to you! Let me know how you’re doing.

Day 2, here I come!!

Peter

 

I’ve got some questions for Krazy Karlee

I’m ready to go! Tomorrow’s the big day. I’ve had my last supper as a carnivore.  I’ve stocked up on veggies, nuts, seeds, tofu, almond milk, and other ”vegan foodstuffs” I found listed in Karlee’s Vegan Survival Guide. I made a big pot of pea and lentil soup that I can take for my lunch for the next few days. I’ve read and re-read Karlee’s suggestions on how to survive veganism. (Did I just invent a new word!) I’m totally prepared. Ok, I’ll admit it, I’ve still got a few questions but I have a suspicion that Karlee will have some answers, or some strong opinions at the very least.

Karlee, you’ve done such a fantastic job in putting together the info on how to prepare for the 21 day vegan challenge. I’ve learned so much already…and looking forward to much more of the same, but the following are a few points that I need a little clarification on:

1) What about alcohol?…beer and wine are grains and fruits, are they not? Am I permitted to indulge, and if so, to what extent?

2) I know that white flour, white rice, salt, and sugar are not the healthiest of choices. However, they are not animal based products. Do you have any words of advice on how much and how often I should eat them?

3) I’ve heard that many foods contain modified milk ingredients and that sometimes they are “hidden” (not readily recognizable on the list of ingredients). What should I be looking for to determine whether a product is dairy free?

4) I’ve got some whey protein powder. Does it count as a dairy product?

Thank you in advance, Karlee  for your assistance in clearing up some of these “grey areas”.

Peter Diesing aka Veggie Man

Karlee’s Vegan Survival Guide Part 3 (It doesn’t Have to be boring!)

Break Away From the Norm!

As I mentioned in my previous post, so many of us have learned to rely
so heavily on meat, dairy and eggs. Breaking away of our regular
eating habits can be very difficult. Once you eliminate your
dependence on processed foods, meal planning will revolve around
nutrient dense, whole foods. So what does that mean?

Breakfast

You have heard it before “breakfast is the most important meal of the
day”. But honestly it really is! Starting your day with a
high-sugar cereal or pastry is like fueling your Mercedes with urine.
You might be able to run off fumes for a bit, but soon enough you
will be face down in a ditch with no energy to get back on the
highway.  Just like you, your metabolism needs an alarm clock. So why
not wake it up with a burst of energy and nutrient dense food?

BreakfastMeal Ideas

There are many options for a delicious and filling vegan breakfast! Can’t
think of any? Well keep on reading my friend.

*Smoothie
Try using a rice/hemp/pea protein powder to kick start the day with some
easily digestible protein.  Use frozen fruit as a base and add in
banana/avocado for creaminess.

To supercharge:  Try adding in ground flax or chia seed. If you are
feeling extra adventurous add in a handful of spinach.  I promise you
won’t taste it, but your body will definitely notice the extra
addition of phytonutrients.

Karlee’s Fave #1: strawberries, banana, avocado, spinach, almond milk and
sprouted brown rice protein powder

Karlee’s Fave #2: blueberries, banana, molasses, spinach, almond milk, ginger,
cinnamon, squash puree

Karlee’s Fave #3: blueberries, banana, cocoa powder, spinach, almond milk,
mint extract, vanilla

*Toast

Toppings: almond butter and banana/apple, avocado, hummus/tomato

To supercharge: Try using sprouted whole wheat bread instead of regular
whole wheat. Make sure your nut butter is all natural (no added salt
or sugar).

Karlee’s Fave: sprouted wheat toast with almond butter, cinnamon, banana,
unsweetened coconut flakes and chia seeds

*Oatmeal

Make oats with almond or rice milk instead of cow’s milk

Add ins: nut or rice milk, vanilla, cinnamon, ginger, cocoa powder, mint,
pumpkin, nut butters

Toppings: fruit, nuts, seeds, coconut

To supercharge: try using regular oatmeal and not quick oats. Add in
some ground flax/chia to up the healthy fats.

Karlee’s Fave: oats cooked with almond milk, banana, vanilla, cinnamon, ginger
and pumpkin puree! Top with unsweetened coconut flakes and chia
seeds.

 

*Cereal/Granola

I am not a huge fan of 98% of the cereal on the market. You need to be
very diligent and make sure there are not any modified milk
ingredients added in. Cereal has become a convenience food and it
usually loaded in fat and sugar. If you don’t have the time, energy
or resources to make your own make sure you read your labels!

Avoid any cereal with ingredients that you don’t know how to pronounce.

Don’t be tricked by fancy organic cereals! Sugar can be organic so that
doesn’t stop them from loading their cereal up with it.

Try adding puffed rice, millet or quinoa to increase volume without
adding sugar/fat.

Eat your cereal with nut or rice milk, topped with fresh fruit, nuts,
seeds etc.

To supercharge: make your own granola with oats, honey, coconut, nuts,
seeds and dried fruit!

Karlee’s Fave: homemade granola with puffed millet/rice, topped with banana,
blueberries and almonds!

 

Lunch/Dinner

Do you still think it is hard to eat vegan? Well lunch and dinner are just
as simple as breaky. Just remember “BEAN + GREEN + GRAIN”. 

Lunch & Dinner Meal Ideas:

*Big green salad

GREEN: Start with a base of mixed greens or spinach

BEAN: chickpeas, kidney beans, black beans, lentils

GRAIN: sweet potato chunks, brown rice, millet, quinoa, whole wheat pasta

Toppings/Add-ins: nuts, seeds, tempeh, fruit, raw veggie chunks

Dressing: please oh please do not ruin your salad with a bottled dressing! Take
one second and read the label and tell me if you still want to eat
it? Homemade dressings are easy-peasy! All you need to do is combine
oil, vinegar and some flavor. I will be posting some of my favorite
homemade dressing recipes soon

To supercharge: Use organic veggies in your salad. Google the ‘dirty
dozen’ to see what produce should always be purchased organic. Try
topping with hemp seeds for a boost in digestible plant based
protein.

Karlee’s Fave: bed of spinach, curried lentils, sweet potato chunks, quinoa,
raw tomato, shredded beets, sunflower sprouts, almonds, pumpkin seeds
and my curry paprika dressing.

*Soups/Stews

You can cook up a yummy vegan soup with only using 1 knife, 1 cutting
board and 1 pot… No reason to pass on this yummy meal!

Simply add a grain and bean into a pot with veggies and stock/water and
simmer away. Once the grains are soft add in some greens until
wilted. Voila, fresh soup!

It is very simple to find vegan soup recipes online – Google is your
friend!

Supercharge: add in cayenne pepper to help promote circulation and increase
metabolism

Karlee’s Fave: Curried lentil stew with sweet potatoes and swiss chard!

*Grain/Bean salad

Use brown rice pasta, whole wheat pasta, quinoa, millet, brown rice

Follow same concept of a green, bean and a grain

Try to keep the veggie/grain ratio high. I like to make my grain/bean
salads with a 1:1 veggie to grain ratio

Try using fresh parsley, cilantro or basil for a blast of fresh
flavor!

Karlee’s Fave: I recreated a Greek salad without feta and added into quinoa
and chunks of sweet potato! Use all the veggies you would in a
traditional greek salad (green/red/orange bell peppers, tomato,
cucumber, onion, olives) and top with a tasty salad dressing. I like
adding lemon and dill for flavor.

Afternoon Snack:

*It is important for the metabolism/hunger to have a substantial afternoon
snack. It will help curb hunger and cravings, allowing you to make it
to dinner. 

Snack Ideas:

*Almondbutter and crackers, or apple

*Hummus and crackers/veggies

*Small bowl of oatmeal or cereal

*Smoothie

*Trail mix

*Vegan muffin

Now tell me those meals don’t sound delicious! Remember this is only a
21 day challenge. Soon enough you will be reacquainted with your
favorite foods – that is if you still want to eat them. Again, no
one is expecting you to be a hardcore tree hugging, granola munchin
vegan for the rest of your life. This challenge is about retraining
your taste buds and finding the joy in eating nutrient dense, whole
foods!

So you aren’t ready to complete 21 days of eating vegan? Why don’t you
try to go 1 meal a day, or 1 day a week without animal products. Then
after you have heard about my dad’s great experience you can give
it a try for yourself

Ciao for now my food lovin friends,

Karlee aka Lentil Lady

(Note: To read Karlee’s Survival Guide Part 1, 2, and 3 go to  Karlee’s Survival Guide page)   PD

Karlee’s Vegan Survival Guide

 

Karlee’s Vegan Survival Guide Part 1

You wanna do WHAT?

So you want to do something amazing for your body, mind and spirit? What to do, what to do? Well how about you eat only plant-based, unprocessed whole foods for 3 weeks? That means 21 days, 504 hours, 30,240 minutes, or 1,814,400 seconds? If you are used to eating a traditional American diet (eggs for breaky, turkey sammy for lunch and grilled chicken for dinner) you are definitely in for a challenge. Are you up for it? Can you give up your beloved morning mochacino, your afternoon pick-me-up pepperoni pizza, or your favorite delicious double fudge cookie crumble ice cream sundae? Well if you are ready to experience real life, then all I can suggest is that you eat REAL food for 3 weeks! This means eating foods that only contain ingredients that you could make yourself.  You will notice a huge difference in energy, mood, digestion and cravings. Don’t believe me? Well over these next few days I will be revealing “Karlee’s Vegan Survival Guide”  including tips, meal ideas, recipes and fun facts!

Who am I?

No I am not a doctor, scientist or even a nutritionist… No I don’t even have my degree yet. But I have spent a lot of hours reading book after book, article after article and blog after blog on eating a plant-based diet. Everything I am telling you is mostly from my readings, and I am not pulling this information out of my you-know-what! I have 3 suggestions for you ; (1) read this post (2) start googling like a crazy person. There are numerous blogs out there trying to educate people on eating a whole, unprocessed plant based diet (see the end of my post for a few of my faves). (3) When you are convinced (probably right away) you need to buy my favorite book; “The Thrive Diet” by Brendan Brazier. He is a vegan Ironman athlete, and he teaches the everyday Joe Shmos (us) about eating for a vibrant life!

Hmmm.. I heard protein and calcium are important.

Are you still questioning whether or not a vegan diet can be healthy? You are probably wondering where you will get your protein, or your calcium? Well I hate to break it to you but the everyday Joe Shmo actually eats much more protein than required. Remember that old saying “quality not quantity”? Well when it comes to food that saying is spot on. The quality of the protein is the most important, not the quantity. Well now you are probably thinking that animal sources of protein are much higher quality? WRONG! Plant based proteins are easily digested and more readily available for absorption in your body. Your body will thank you for feeding it foods that don’t take too much effort to break down. Why waste energy on digestion when you can spend it on other fabulous things like dancing around in your underpants? :)

What will I eat??

Well if you start this challenge thinking you are going to eliminate all animal products and only eat the remaining foods (veggies, fruits and salads), you won’t get making it 21 days. The point of a vegan diet is not deprivation, but instead adding in wonderful nutrient dense foods. A vegan diet consists of grains, nuts, seeds, beans, legumes, fruit, and veggies. You won’t be measuring, counting, or calculating anything. You don’t need to starve yourself or limit food intake. Instead you will be feeding your body nutritious nutrient dense foods that are naturally lower in calories in comparison to meat and dairy. You think nuts are fattening? Check out the nutritional breakdown of your favorite hamburger! Yikes!

If you are still lost and confused, that is okay. Over the next couple of days I will be posting shopping lists, meal ideas and tons of recipes! Until then here are a few links to my favorite blogs!

If you want nutrient dense meal ideas visit:
http://www.choosingraw.com/

If you want ideas for yummy vegan desserts as well as a ton of meal ideas visit:
http://ohsheglows.com/

If you want interesting information on all aspects of living a holistic life visit:
http://meghantelpnerblog.com/

If you still aren’t 100% convinced about trying out a vegan diet visit:

http://www.veganbenefits.com/a-healthier-lifestyle-with-a-vegan-diet/

http://www.veganbenefits.com/does-veganism-prevent-cancer/

 

I hope you enjoyed reading my first post of “Karlee’s Vegan Survival Guide”. Stay tuned for a shopping list and meal ideas.

-Karlee

Karlee’s Vegan Survival Guide Part 2

She is so crazy!!

Welcome back to Karlee’s Vegan Survival Guide! Are you still asking yourself questions like ‘what am I going to eat?’, ‘will I starve’ and why is Krazy Karlee asking me to eat vegan for 21 days?? Well that’s just it. I am not asking you to give up meat, dairy and eggs for the rest of your life! Then why am I challenging you to go 21 days without animal products and suggesting you to focus on whole, real, nutrient dense foods? Well my little food loving friends, I am challenging you because once you eliminate salty, fatty and sugary processed foods your taste buds will no longer crave or desire these foods. No I am not saying that you will never want ooey gooey cinnamon buns ever again, but you won’t experience that gotta have it feeling everyday. Everyone gets food cravings once in awhile, but when your taste buds are accustomed to these processed foods your taste buds won’t be satisfied with anything less. Once you train your taste buds to enjoy wholesome foods like fruits, veggies, beans, legumes, grains, nuts and seeds, you won’t need to rely on quick and easy pre-packaged foods. You will actually start to lose your taste for fake foods and start to crave REAL wholesome food!

On top of allowing our taste buds to have ‘cheap’ taste for processed foods, many of us have come to rely on meat, dairy and eggs as staples in our diet. Wait, doesn’t the Canada’s Food Guide suggest eating said items? Well yes it does, but it also recommends that fruits/veggies make up the largest percentage of your diet. How many of you can say that you eat more produce than say grains, or dairy? Not many people can. I know a few years ago, before I really started learning about natural nutrition I would consume anywhere from 3-5 dairy servings a day. Milk, cottage cheese, yogurt and cheese strings were a staple for me, and a day without dairy was hard to find. Now I have learned a new way to eat that doesn’t involve a heavy reliance on meat or dairy. That is why I started this 21 day challenge – I want people to realize how much they rely on certain foods, and how they can easily tweek their diet to include more natural foods. After you go 21 days without your ‘go-to’ foods, you will realize that there are soo many yummy snacks and meals out there that don’t revolve around Kraft Singles and cream cheese.

How to be the most prepared vegan ever:

Since I am a student I like to do all of my grocery shopping on the weekend and spend a chunk of time preparing meals. I usually make a big stew/soup/stir fry at the beginning of the week and take it for lunches.

To ensure success on your 1 week vegan challenge try making:

-1 or 2 grains: brown rice/quinoa

-Make a batch of sweet potato fries/chunks

-Make chick peas, lentils or other beans.., Or open up a few cans and keep them in tupperware

-Grind up flax/chia seeds in the magic bullet

-Cut up a bunch of veggies for snacking on and for adding to salads

-Make up other salad toppings such as corn, edamame beans, peas and keep them in the fridge

-Make a big batch of any type of soup, stew or curry that you can take for lunch

-Slice, steam and then marinate a block of tempeh… You only need to stir fry it in a pan for a few minutes to make it warm/crispy

-Make up a few different fresh salad dressings

*If you are confused what you will be using some of these foods for, that’s ok. I will be posting some meal ideas (including my favorites) tomorrow. The best way to learn how to cook certain foods above is to simply google directions or search within some of the blogs that I posted yesterday. I will also be posting some of my favorite recipes on the weekend.

 

Suggested grocery list:

*You won’t need to buy all of these things, but having a large selection of these foods will make your vegan meal prep much easier.

 

Grains:

-whole wheat pasta

-brown rice

-quinoa

-brown rice crackers

-whole wheat bread

-whole wheat wraps

-rolled oats

-cereal/granola

 

Proteins:

-dried or canned beans (combination of chickpeas, black beans, kidney beans)

-dried or canned lentils (red, green, brown)

-tempeh

-edamame beans

-frozen peas

 

Nuts/Seeds/Oils:

-raw, unsalted nuts (almonds, cashews, brazil nuts, hazelnuts, walnuts)

-seeds (sunflower seeds, sesame seeds, pumpkin seeds, hemp seeds, chia seeds, flax seeds)

-all natural nut butters

-tahini

-flaxseed oil

-olive oil

-coconut oil

 

Fresh Veggies and Herbs:

-onions

-sweet potatoes

-squash

-kale

-bell peppers

-cucumber

-carrots

-tomatoes

-zucchini

-broccoli

-romaine lettuce

-avocados

-beets

-cilantro

-parsley

-sage

-thyme

-ginger

-garlic

 

Fruits:

-apples

-bananas

-pineapple

-frozen blueberries

-frozen strawberries

-mango

-lemons

-limes

 

Karlee

 

 

 

Why go Vegan?

I am a 56 year old North American male, and realize that there are many improvements that I can make to my diet to improve my health. While I strive to keep the crap out of my diet, I find myself eating highly processed food that is devoid of the nutrients  my body really needs. And I believe that is why I find myself hungry or tired and sluggish shortly after eating. I believe there are some foods that I’m sensitive to and that I should eliminate from my diet or at least minimize my consumption of.

I decided to go vegan for three weeks in order to discover what it feels like to totally eliminate animal products including dairy and eggs from my diet. I recently went on a 2 week detox diet and was amazed at how much energy I had and how good I felt.

I also have the good fortune to know a nutrition expert. Actually she is more than just an aquaintance…she’s my daughter. And she’s been on my case to try it out. Do I need any more reasons?

I’m getting geared up for the big day, Monday September 26, 2011. I’m stocking up on all the essentials and getting lists of what to eat and how to cook it. It’s going to be really interesting.

I’ll be posting some info in the form of a vegan survival guide so check back with me over the next few days for some updates.

Vegan Challenge

On Monday, September 26, 2011, I’ll be embarking on a 21 day vegan diet. Why would I want to do that you may ask…Maybe I’ve got a few screws loose. Actually, my daughter is a nutrition expert and is guiding me through the process. I’ve got a list of groceries to buy and a list of “yummy” recipes. So here goes!! I’ll be keeping track of my progress on this site. So check back and see how I’m doing.

Lentil Man