Healthy Organic Girl

20 Year Old RT4 Vegan! Eat Clean, Green, And Organic! Sweat Once A Day! Don't Forget To SMILE!

/

Hi, I just got started into being vegan today is my first day. I've alr eliminate almost all animal product from my life. I still don't get the food part. Can u gimme tips? I hope that u"ll post your daily intake if possible I can maybe copy :)

A question by Anonymous

elisetheviking:

elisetheviking:

Hi, yo Anon! :)

Firstly; congrats on becoming vegan, that’s a super huge step for anyone to make and it’s totally ok to “screw up” sometimes, ‘cause we’re only humans, so don’t let that get you down! You’re still doing a huge thing for the environment, animals and yourself :)

There are soooo many things you can eat on a vegan diet, let me help ya out:

image

image

image

image

image

image

I don’t reaaally like to post my intake, but I’ll share with you the types of foods, just not the amounts:

Today I’ve eaten:

  • Chocolate soy milk with added B12
  • oats
  • natural peanut butter
  • banana
  • shredded coconut
  • lettuce
  • carrot
  • radish
  • flax seed
  • sesame seed
  • tomato
  • Veggie bullion
  • oat milk
  • couscous
  • cinnamon flatbread
  • soy vanilla pudding with added B12
  • mango

But if you are going vegan it is super important that you make sure you get enough of your nutrient such as Vitamin D, B12, iron, calcium and fatty acids such as Omega-3. 

B12 is an important vitamin which is responsible for red blood cell growth and nervous system maintenance. The unfortunate thing is that you can only get from animal products - that’s why it’s important to either take vitamins especially for vegan/vegetarian or make sure you have foods with added - like I have soy milk and vanilla pudding with added B12.

image

Calcium is important for bone and overall health. But when you take away your main source of it which is for many dairy products, you need to find yourself a new source. Calcium containing foods are:

  • chickpeas
  • kale
  • hemp milk
  • blackberries
  • oranges
  • broccoli
  • dried figs
  • enriched whole-wheat bread
  • calcium-set tofu
  • calcium-fortified soy cheese, orange juice, or cereal

But most likely, if you take the vitamins especially for vegan/vegetarian you will get your daily dose :)

image


vitamin D is something our bodies produce the bone-forming  when we expose our skin to the sun - but for those who live in a more cloudy area with long winters or have indoor jobs it’s not as easy to get all your needed D’s when you’re on a vegan diet(not always when you’re eating “regularly” either.) - again  if you take the vitamins especially for vegan/vegetarian you will get your daily dose. 

But if you’re not, here are some things you can do/eat:

  • Make sure to spend some time outside almost every day to get at least some D’s from the sun
  • Pay attention when you’re buying vegan/vegetarian products, many contain D’s and it’d be a shame if you picked the ones without the added D’s when you can buy those with added ones :)
  • Mushrooms contain vitamin D too

image

Fatty acids such as Omega 3 are healthful fats which helps with inflammatory diseases, decreasing the risk for coronary heart disease, lowering blood pressure, lessening the joint pain of arthritis, and protecting against dementia and depression. 

Now, those aren’t as difficult to get enough of as some might think they are. These foods contain fatty acids:

  • Veggie oils
  • Sesame oil
  • Coconut oil
  • Flax seeds
  • hemp
  • Different types of nuts
  • Avocados

image

Iron serves as an essential part of hemoglobin, which carries oxygen in your blood from your lungs to every body cell.

Here are some tips to getting the iron you need:

  • Select a variety of plant-based iron-rich foods daily, such as legumes, fortified veggie meats, nuts and seeds, prunes, raisins, blackstrap molasses, fortified cereals and grains, kale, and broccoli.
  • Do not rely on spinach, beet greens, rhubarb, and Swiss chard for your iron. An acid in these veggies called “oxalates” binds with the iron, making it unavailable for the body.
  • Eat iron-rich plant foods along with fruits and veggies that are rich in vitamin C during the same meal or snack to increase absorption.
  • Use cast-iron pots and pans to cook your food, especially acidic foods such as tomato sauce. This will increase the amount of iron in your food.
  • Do not drink tea or coffee with your iron-rich foods. The tannins in the tea and coffee can decrease the absorption of the iron. Some herbal teas, such as chamomile, peppermint, lime flower, and pennyroyal, can also decrease absorption.

image

Many commonly eaten plant based foods are high in iron. In fact, some of the top iron sources are vegan. So why are vegan and vegetarian diets dismissed by disapproving omnivores as “anemic?” Not understanding the science behind nutrition is what leads to common misconceptions in plant based diets. So let’s set things straight: Iron is an essential nutrient because it helps red blood cells deliver oxygen to the body. However, taking too much iron can result in iron overload. Excess iron can lead to a number of complications, so it’s important to keep track of your intake. There are two types of iron: 1⃣ Heme iron, which is found in animals (meat, poultry, and fish)  2⃣ Non-heme iron, which is from plants. Heme iron is better absorbed than non-heme iron. However, it is easier to overload on heme iron than non-heme iron. Interestingly enough, vegans and vegetarians are no more likely to become anemic than an omnivore. There’s also evidence that shows that low-normal iron (which is what vegans and vegetarians store) are actually beneficial and lower rates of heart disease and cancer.  Now that we know vegan iron is non-heme iron, it’s just as (if not more) important to focus on iron absorption than to just eat a lot of iron rich foods. Here are some tips: 1⃣ Combine Vegan (non-heme) iron foods with foods rich in Vitamin C. Even better is to eat foods that are rich in both iron and Vitamin C like leafy greens, broccoli, and tomato sauce. 2⃣ Avoid hefty meals and eat smaller amounts throughout the day to maximize absorption.  3⃣ Avoid absorption inhibitors like coffee and tea 1-2 hours before and/or after a meal.  Sadly, spinach which is very high in iron, also contains oxalates that block absorption. That is why it spinach did not make this list. Regardless, Popeye The Sailor Man is still a badass. #VegansofIG

So yep, when going vegan you need to be fully aware of this and know your shit so that you don’t feel like shit! Find a plan and stick to it and you’ll feel just great! :)

Hope this helped! :)

Just got some questions so I thought I’d show ya guys this again :) hehehehee

What do you suggest for a new to being vegan shopping list who isn't huge on coconut except for vita coco water

A question by Anonymous

cleanbodyfreshstart:

My shopping list is always based around what I need, feel like and what I’m cooking for the week. So it’s hard to give people shopping lists!

Here’s a rough one you can adjust

fruit/veg
• bananas
• apples
• other fruit in season
• leafy greens
• zucchini
• cucumber
• carrot
• mushroom

cold/frozen
• 100% juice
• hummus
• frozen bluebs
• nuttelex
• tofu

shelf
• corn flakes/cereal
• muesli
• raw sugar
• soy milk
• dried fruit
• cinnamon, curry powder, coriander
• dark choc
• coconut water
• tinned tomatoes
• lentils, chickpeas
• brown rice, pasta, cous cous
• veg stock cubes
• corn thins
• vegemite

other
• fresh bread

Here’s some good starter info!

Hey can you share the recipe for your Hungarian soup please? I'm trying to eat more healthy and making a very slow transition to vegan but everything I make tastes yucky :( Your pictures look delicious though!

A question by Anonymous

You bet! Transitioning can be really tough, but stay strong! 

Bear with me, this is the first recipe I’ve really ever written out haha. The recipe is just a guideline, the amount of each usually varies on what I feel like:

1 cup Campbell’s No Salt Added Vegetable Broth

1 cup water (add more until desired consistency is achieved)

2 cans of Eden Organic Crushed Tomatoes – 796ml

2kg chopped (chunks) organic potatoes of your choosing (I use yellow)

1 diced leek – leaves only

1 diced green pepper

2 cups sliced white mushrooms

3-4 tbsp paprika

2-3 tbsp dried basil (if you can get fresh, go for it!)

1 tbsp dried parsley

a few shakes of black pepper

(optional) 4-5 cloves minced garlic

Grab the biggest pot you have, just to be safe lol! Turn the burner onto 4-5, just a bit lower than medium. In place of oil, splash in a bit of the vegetable broth to cook the veggies in. Slice & Dice the leek, optional garlic, green pepper, and mushrooms, and add them in that order, stirring as necessary and adding more broth if needed. While these are cooking, fill a large pot with water to boil your potatoes. Toss in your chunks of potato and stir when necessary - they take about 15 min to cook, just poke them with a fork to see if their soft. Once cooked, strain the potatoes and add to the veggies. Sprinkle 2 tbsps of paprika directly onto the potatoes, then stir. Now, add your crushed tomatoes, stirring when necessary. turn the heat up to about 6 or 7 - just above medium. Stir occasionally, and after a few minutes, add 1 cup of vegetable broth. Then, add water to desired consistency (if you don’t like your soup thick, just add more water or broth, i personally like a more “stewy” soup). Add the other 1-2 tbsps of paprika, and the other spices, and continue stirring occasionally. After about 5-10 min, turn heat back down to about 3 or 4, a little bit lower than how we started. Put on the lid and leave it for about 10 min. And Voila!! You have a vegan Hungarian soup!

As some of you have seen in my pictures. I like to put the soup on top of my jasmine rice, and make lettuce tacos :) Its absolutely DELICIOUS! But I may just be weird as hell haha

Let me know if you try it! I’d love to know your thoughts! :D

xox