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Vegan Nutrition Vegan Tips

Vegan Nutrition Advice And Top 3 Vegan Recipes By Lissette From “stayhealthyforyou”

Vegan Nutrition Advice

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

Lissette’s advice for a healthy vegan diet:

  • Eat at least 5 portions of a variety of fruit and vegetables in every meal, potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • Have some dairy alternatives, such as soya drinks and yoghurts (choose lower fat and lower sugar options) eat some beans, and a lot of water of course.
  • Eat all the variety of legumes, lentils, beans, chickpeas are a great source of protein and carbohydrates, just make sure to combine them with a cereal to complete all the amino acids,  grains and legumes, or nuts and seeds plus legumes, this could be throughout the day, not in every meal.
  • Of course plenty of water.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs, especially so you cannot miss out on essential nutrients, such as calcium, iron and vitamin B12.

 

Vegan sources of calcium and vitamin D

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

green, leafy vegetables – such as broccoli, cabbage, spinach, tofu sesame seeds and tahini, dried fruit, such as raisins, prunes, figs and dried apricots.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

exposure to sunlight, 15min daily is enough, fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added) or vitamin D supplements.

*Read the label to ensure the vitamin D used in a product is not of animal origin.

 

Vegan sources of iron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

pulses wholemeal bread and flour breakfast cereals fortified with iron dark green, leafy vegetables, such as watercress, broccoli and spring greens nuts dried fruits, such as apricots, prunes and figs, and always try to combine iron rich foods with vitamin c to help the iron absorption.

 

Vegan sources of vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12 unsweetened soya drinks fortified with vitamin B12 yeast extract, such as Marmite, which is fortified with vitamin B12

 

Vegan sources of omega-3 fatty acids 

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include: 

flaxseed (linseed) oil rapeseed oil soya oil and soya-based foods, such as tofu and walnuts.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

 

Lissette’s Top 3 Vegan Recipes:

1) Vegan falafel salad with a garlic dill dressing 

For the falafel mixture you’ll need:

  • 400g of cooked and dry chickpeas,
  • 15g of chopped parsley or cilantro if you want,
  • 2 medium shallots minced,
  • 15g of raw sesame seeds,
  • 1/2 tsp cumin,
  • 20-30g all purpose flour,
  • salt and pepper for taste.

Method:

Process the chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper, You’re looking for a crumbly dough, not a paste, then add the flour 1spoon at a time and mix until you get a mixture that doesn’t stick to your hands, let it rest 30min in the fridge for a ticker texture, or just roll them and cook them for about 5min each side or bake them until golden and that’s it!

For the dressing I just processed 1/4 cup of tahini, 1/2 medium lemon, 1 tsp dried dill and 2 cloves garlic, minced.

 

2) Brown rice and broccoli with teriyaki tofu

A nutritious and easy meal, I made the teriyaki sauce with

  • 1tbsp of Tamari,
  • 1 tsp sesame oil,
  • 1 tsp stevia powder,
  • 1/2 tsp grated fresh ginger,
  • salt and pepper to taste,

then just stir fry the tofu until brown and voilà it’s done!, you can combine it with rice and veggies or in a sandwich with tomatoes and greens etc.

 

3) Vegan chickpea burger

I would say this one and the black bean patty are my two favourite vegan burgers.

For the chickpea patty you’ll need:

  • 2 cups of cooked chickpeas then mashed,
  • 1 grated carrot,
  • 1/2 minced onion,
  • 1/2 tsp of garlic powder,
  • salt and pepper to taste.

Mix all the ingredients, Form your mixture into patties and lightly pan-fry for 3 to 4 minutes on each side until golden brown. And that’s it!

 

I hope this information is useful and you like my recipes, for more check out @stayhealthyforyou, any contact or nutrition consult, send me an email, don’t hesitate to ask me anything! I’m here for that.

Lissette xx

Categories
Vegan Tips Vegan Travel

How To Become A Digital Nomad + Tips (Interview with Maeva)

How to become a digital nomad. It is the dream job of more and more people all around the world. Not having to work in a 9 to 5 job and being able to travel and work from whenever in the world. Sounds like a dream right?

Maeve is actually living it.

She is a vegan writer translator and businesswoman while travelling the world and helping other people find freedom by growing their digital businesses.

I interviewed Maeve, as I think she is super inspiring and a role model to many of us.

 

Please tell us something about you.

I’m Maeva. I was born and raised in Southern California, although I come from a French and Colombian background.  I’m a writer and a translator and I help brands and entrepreneurs make a positive impact and reach their English-speaking audiences. Both my parents are also vegan and translators, so I kind of followed in their footsteps.On top of that, I’m a digital nomad — although I have my base in Barcelona, I travel quite regularly and haven’t stayed put in one place longer than 5 weeks in the last 4 years.

 

When did you come to Barcelona? Why? 

I moved to Barcelona 5 years ago. Before that, I lived in Paris and London. I came on an impulse. I’m one of those people (you’ll meet lots in Barcelona) who came for a weekend and decided to stay. I wanted to be closer to the sea and to have somewhere that’s smaller and more centralized than London.

 

How did you become a Digital Nomad? What did you do before?

A lot of blood, sweat and tears! No, just kidding, but launching my digital business wasn’t easy. I began by following my parents and getting into translation, but as our specializations diverged, I was left to it on my own. Then went to London to study translation and I spent day and night researching other translators and writers that I admired. I had to work all the time but I still wanted to travel, so I just began to work while I traveled.

I’m not a full-time digital nomad–meaning, I’m location independent but I’m not technically ‘homeless’. I have my base, an apartment in central Barcelona, and I travel from there.

Before, I worked at a fast food restaurant and was a bartender and had my occasional side hustles.

 

What are the pros and cons of being a digital nomad?

The pros are obvious! Freedom.

You can make money from anywhere. I haven’t taken a vacation yet this year, but I’ve been in Los Angeles, Denver, Brussels, Prague, Barcelona, Medellin, Cali, and I’m currently talking to you from Faro, Portugal. I was working the whole time.

There are a few cons. One is the non-vacation thing. I think there are digital nomads that do take vacations and I managed to take one last year after a burn-out but most of the time, as an entrepreneur, I have trouble taking time off and it’s sometimes hard to fully enjoy the place I’m traveling to. Also, since I’m often on the road, it’s hard to meet up with people and maintain some relationships.

 

Where have you travelled to? Where has it been the easiest to be vegan?

I don’t like to country count. You could still be a digital nomad traveling only within one country, and I like to travel to a lot of cities within a single country.

Listing all the cities and villages I’ve been to would take too long, so in terms of countries so far have gotten to know (some better than others): the USA, France, Spain, Portugal, Belgium, Germany, Austria, Italy, Croatia, Greece, Czech Republic, the Netherlands, Andorra, the UK, Ireland, Switzerland, Sweden, Colombia, Mexico, Indonesia, and Australia. It’s still a small, small percentage of the world and each place has so much to discover within itself.

It’s like trying to meet and get to deeply know a ton of people!

In terms of eating vegan, probably the best cities were Los Angeles (thanks, home!) Berlin, Vienna and London. But some places are surprisingly easier than you’d expect. I just spend a month in a small village in Colombia that had four (yes, four!) vegan restaurants, which is NOT something you’d expect from a rural Colombian town.

So many cuisines can be easily made vegan, while in other places you need to be a little more creative or just cook.

 

Do you have any tips for anyone who wants to become a digital nomad and work from anywhere in the world?

 You don’t need to run your own business to be a digital nomad. You can also find remote employment jobs. Be disciplined, be hungry to see the world. But also don’t worry too much about labels and what a digital nomad should do or shouldn’t do, or how often or long you should be traveling. The whole lifestyle is built on the premise of freedom to choose the life you want. So if you want to change places every two days, so be it. Others prefer to chill out and spend a few months in a place at a time, and that’s fine too. There’s no race to travel to more places and slow travel and getting to know fewer places more deeply is just as valid as traveling to a ton of places.

Just do you.

 

Find me on Instagram and on my blog, Maeva Everywhere.

 

I really hope you enjoyed this super interesting interview with Maeva. Make sure to check her out on Instagram and on her blog Maeva Everywhere.

 

With love,

Jess x

Categories
Vegan Nutrition Vegan Tips

Top 3 Mistakes I Did When I Became Vegan (and you shouldn’t do)

These are the top 3 mistakes I did when I became vegan more than a year ago.

It was honestly the best decision I have ever made. I watched multiple documentaries on the health benefits and the aspect of animal agriculture. I knew there was no way of going back anymore. It was the best decision that was not only going to impact my health positively, but also have positive impacts on the environment. And most importantly I could help safe many animals and hopefully inspire others to do the same.

But coming back from a background with a disordered view on food (and health), I didn’t have a real plan on how to best approach a vegan diet. I have done some mistakes during my transition, from which I have learned from. I would like to share these mistakes with you, in case you are at the start of transitioning into veganism or you are considering it, which is already awesome!

 

#1 I believed everything I heard, read and saw

I became vegan, because of the internet. It showed me things I didn’t know about and it taught me a lot about myself as well, this I am grateful for.

At the same time, unfortunately, there is also a lot of misinformation out there and literally everyone can put up videos, which might show content showing and saying things that are not necessarily always correct.

One thing that has really given me a false image of veganism was people showing a very restricted diet, such as the fruitarian diet. Maybe for some people this will work, but for the average transitioning vegan, this is a very big shift, and can come with a lot of confusion as well as health issues, when not applied correctly.

And so this was me, I believed everything I saw, which confused me a lot.

 

#2 I overate. On everything

I believed everything influencers said. Such as: “eat as much as you want and loose weight”.

And because of this type of misinformation, I started consuming a lot more calories than my body actually needed, which also lead to a lot of digestive issues. Again, for people like me, coming from a distorted body image and an unhealthy mindset about food, these kind of statements can get very confusing.

At that time I was living in Barcelona, where vegan junk food is available every where. And here we are, I was over-excited and I started trying it all, from vegan burgers, to pizzas, to ice-creams and cakes. I forgot that these foods are full of sugars and added oils, something, I was avoiding before at any cost, as I was always very health cautious.

Don’t get me wrong, it is okay to consume these foods once in a while. But not to such an extent where you feel low on energy, you have digestive issues and you gain weight. And that was me. Even though I was working out every single day, I was gaining weight and I didn’t understand why.

As an upcoming vegan nutritionist, my main focus is on health, physically as well as mentally. As these 2 go hand in hand. It is also important to understand how we can fuel our body in order to feel like our best selfs. This includes indulging on convenient foods once in a while. As in the long run these foods will not make you feel good.

Also, I believe that mock meats and convenient foods are great for those of you who are currently transitioning into a vegan diet, as this will help you ease the process.

 

#3 I didn’t do enough research

There is never enough research you can do. And I think that this point ties in with my previous two points.

Before I went vegan I always considered my diet as healthy. You know, the lean chicken and eggs for protein kinda diet. Well, so by cutting out those animal foods, I was left with “almost nothing” and a little confused as what to eat. I always thought carbs are the enemy, as they can make you “gain weight”. So my diet consisted of almost no carbs at all (excluding fruit). And all of a sudden I am vegan, where there is carbs in everything.

So obviously I didn’t know enough research as to what I can substitute these foods with. I also didn’t know that carbs, the complex ones such as grains, beans, etc. do NOT make you fat. Grains should be a staple of your diet.

So I am sharing these things I did with you, as I would like your transitioning to be easier. With time I learned how tasteful, healthy and good vegan/plant based food is. Also, it is funny how I used to hate cooking. Since I am vegan though, I really enjoy it, as you can be really creative in the kitchen.

As a conclusion, it is important to find what is best for oneself, as every body is different and everyone reacts differently to each food. Therefore I can only suggest changing it up once in a while and seeing what works best.

In case of any questions or advice, you can always reach out to me.

With love,

Jess x