Health

Living the Vegetarian Life… For 4o Days

20150223_205247 (2)I have to admit, I’ve been eating a lot healthier since about November 2012 (the beginning of my fitness journey) and have been more conscious about where I buy my groceries from – especially my meats (chicken, turkey and fish).  I started buying organic or locally and have been making sure my chicken and turkey meat were farmed raised and cage free, and my fish were wild caught.  However, I have always been intrigued about individuals who were able to live a vegan or vegetarian lifestyle.  I always wondered if I was capable of handling it and would I still get all of my nutrients and build muscles on a plant-based diet.  Well, the only way to find out is to experience it for myself. So I stopped wondering and I took on the challenge on February 21st, 2015.  No meat or foods that contain animal byproducts are allowed to enter my system for 40 days.  I do, however, still consume honey and use honey for most of my beauty regimen.

Now that I have implemented a plant-based diet into my life, I have to make sure I’m receiving all the nutrients I need!  It takes discipline but it’s also not as difficult as it may seem. You can do it too, I promise!  Below are a list of important nutrients we need to maintain a healthy lifestyle and to ensure that we continue to build muscle (I definitely could use the extra help with my muscles since I work out and practice yoga).

During these 40 days I will document my progress, my feelings, my hair, my nails, and my body.  I also have chronic anemia and am really interested to see if it will improve or not after this plant-base diet challenge. Hmmm… and, who knows? This could be the start of a new chapter in my life. Stay tuned for updates.  Enjoy!

Protein

(Beans, Nuts, Seeds, Whole Grains, Legume)

 vegan-protein

Healthy Fats

(Avocados, Nuts, Seeds)

avocado

Iron

(Iron from animal sources is “heme” iron which is easily absorbed into our body. The iron from vegetables is “non-heme” iron and needs other components to be absorbed properly by our bodies.  Thus, while on a plant-based diet, it is important to consume plenty of Vitamin C to help compensate for this and to assist absorption of the iron into your body).iron_food

Carbohydrates/Complex Carbs

(Oatmeal, Brown Rice, Sweet Potatoes, Whole Fruits & Vegetables)

stories-oatheart

Calcium
calcium

B-12

(Neither animals nor plants produce it.  It is found in bacteria that forms in animal feces (which is why most herbivores eat their feces…. ugh, so GROSS). However, B-12 have been added to fortified foods and supplements. Supplements are recommended because as we age we become less able to absorb b12 )

Iodine

salt1

Omega 3 Fatty Acid

(Leafy Greens, Flaxseeds, Chia Seeds, Hemp Seeds, Beans, Seaweeds, Winter Squash, Collard Greens, Wild Ricewinter squash

Zinc & Vitamin D

Photos from:
http://www.riceproteinfacts.com/
http://naturallysavvy.com/
http://www.dhvanishah.com/
Advertisements

Homemade No-Bake Granola Bars

Granola (2)Granola bars are one of my favorite snacks for number of reasons.  They taste good, are super fulfilling for their size, and a healthy alternative for the in-between meals.  For a long time I was hooked on many of the popular store brands.  When I became conscious about which ingredients are healthy and which ones are actually harmful for my body, I realized that most of these store bought bars were no good.  Frustrated with the ingredients, I decided to make my own granola bar and it was the best decision I made!  I love them so much that I wanted to share the ingredients with you.  They are easy to make, healthy and tasty!  I found this recipe at Livesimply.me.  Try it and let me what you think and if you have a recipe of your own, feel free to share them below in the comments. Enjoy!

What You Will Need

Rolled oats

Coconut oil

Raw honey

Vanilla extract

Flax seed (milled or whole)

Dark cocoa chips

Peanut butter

Dried fruit (I used raisins)

Peanuts (optional)

For full instructions on how to make these no-bake granola visit this site.

Homemade Vegan Pancakes!

Vegan-whole wheat pancakes (2)


Here is a really easy recipe for homemade vegan pancakes

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

1 cup of flour ( I used whole wheat flour)

1 tablespoon of sugar ( I used organic brown sugar)

2 tablespoons of baking powder

1/8 teaspoon of salt

1 1/4 cup of almond milk

2 tablespoons of vegetable oil ( I used olive oil)

**optional**

1 mashed banana

Directions:

You will need a 9″ or 12″ frying pan. Lightly grease pan with oil to medium heat.

Combine all dry ingredients.

Add the almond milk and vegetable oil to your mixture.

Mix until smooth.

If you love bananas like I do, then add mashed banana (to the taste) to your mix.

The pan should be ready for you.

Add your batter (One pot spoon of mixture = one pancake) to the pan.

When you see bubbles in the middle of the pancake, carefully flip over your pancake.

Repeat until the batter is gone.

Oh, and most importantly, enjoy!