What to eat

Update:

This is a guide that I made early on (I do eat different nowadays), but serves as a base without meat (I'd put more fruit throughout the day and would not give much attention to the cereal bars or soy milk, do not need much). In the end, options for eating out.

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Early morning start (optional):

- Water.


Breakfast:

- A bowl of cereal (cornflakes, oats, whole grain malted sugar-free, quinoa flakes, neston etc.).

- Fruits (bananas, plums, papaya, apples, tangerines, raspberries, blackberries, strawberries, etc.).

- To put in cereals: Ades Yofresh (calcium and vitamins), Ades Light Chocolate (do not have calcium but in fortified cereals) or juice.

or

- A glass of water with fortified soy milk powder (Supra Soy Lactose Free, Soy Milk) or a glass of soy milk (Ades or Purity) with Nescau;

- Fruit;

- One or two slices of bread with (margarine) or (Mix tahini with sugar cane molasses, half and half) or (jelly) or (peanut butter) or (hummus, tahini paste with chick peas).


Morning snack (1 hour and half to 1 hour before lunch):

- A fruit and a muesli bar;

- A fruit or two;

- Water.


Lunch:

- Beans and rice (preferably brown rice, lentils can be in place of soy beans or other legumes such as chick-peas);

- 1 to 2 servings of vegetables (zucchini, eggplant, okra, peppers, squash, endive, spinach, beets, cauliflower, broccoli, potatoes, cassava, manioc, chayote etc.).

- A big salad, preferably with dark green leaves (lettuce, arugula, watercress, tomato, onion, carrot, cucumber, radish, corn, peas, etc.). To season, a squeezed lemon or the famous vinegar / extra virgin olive oil / sea salt;

- Optional: (a piece of textured soy sauce in shoyu) or (4 nuggets of chicken flavored vegetable protein, made in the oven or fried in oil) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (stroganoff soybean) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);

- One tablespoon of ground flaxseed;

- A glass of orange juice or some other citrus fruit, rich in vitamin C, to fix the iron.


Afternoon Snack:

- A lot of nuts, any kind (almonds, walnuts, cashew nuts, pistachios, macadamia nuts, hazelnuts, peanuts, etc.). Or a portion of dried fruit (apricots, prunes, dates etc.). ;

- A fruit;

- Water.


Dinner:

- Rice (if desired, also a small bean);

- Salad;

- A lot of greenery (the remnants of lunch served);

- Optional: (a piece of textured soy sauce in shoyu) or (a 3 nuggets of chicken flavored vegetable protein, made in the oven) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);

- A light juice, water or diet cola.



1 serving = 1 handful



Characteristics of food:

Rice = carbs, protein, fiber, B vitamins, etc.;

Beans and other legumes = carbohydrate, protein, iron, vitamins, minerals, etc.;

Soy = carbohydrate, protein, iron, calcium, minerals, etc.;

Tofu = Protein, Calcium, etc.;

Chestnuts = protein, good fats (omega 3 and 6), iron, calcium, zinc, etc.;

Grains = carbohydrate, vitamins, proteins, minerals, fiber, etc.;

Vegetables = carbohydrate, protein, fiber, minerals, etc.;

Leaves dark green leaves = the clear in the dust, rich in iron, calcium and vitamin C;

Fruit = vitamins, fiber, etc.;

Salad = vitamins, iron, calcium, etc.;

Flaxseed = great source of omega 3, fiber and protein, improves absorption if crushed at the time of consumption;

Fortified soy milk powder = contains all good to start the day;

Tahini sesame paste = pure, rich in calcium and omega 3 and 6, helps reduce cholesterol;

Cane molasses = rich in iron, contains calcium;

Tea = If the English take, so do I;

Cereal bar = practicality;

Sea salt = better than refined salt, keeps the lost minerals during the refining process;

Brown sugar = better than refined despite the characteristic color, it has vitamins and minerals;

Extra-virgin olive oils = it's the "least worst" of the oils. Don't abuse.



How to Prepare the TVP (textured soy protein, "soy meat"):

Ingredients: TVP, minced garlic, chopped onion, olive oil, salt, soy sauce, Sazon seasoning vegetables.

- Separate as much desired in a colander PVT rice;

- Boil enough water to cover the whole soybeans;

- Pour the boiling water and let rehydrate in soybean;

- Place a seasoning of vegetables ready (Sazon, Knor, Jimmy etc.) And mix well;

- Soak (hydrating and getting a taste of seasoning) for 15 minutes;

- Throw out the excess water and squeeze with your hands until PVT out as much water as possible from all pieces;

- Saute garlic, onion and olive oil;

- Put TVP in hot pan and stir, enough to do crisp toast;

- Pour shoyu on sojinhas until they gain a deeper color (can substitute soy sauce for sweet paprika);

- Saute a little longer and go!

Note: Add if you want, champingon sliced, parsley and chives etc..



What the body needs per day:

Carbohydrates: 55 to 60% of daily calories (man = ~ 357g / female = ~ 300g);

Protein: 10 to 15% of daily calories (81g = ~ man / woman = ~ 68g);

Fat: 30% of daily calories (83g = ~ man / woman = ~ 70g);

Vitamins: A, B complex (B1/tiamina, B2/riboflavina, B3/niacina, pantothenic B5/ácido, B6/pirodoxina, B9/ácido folico B12/cianocobalanina), C, D (G), E, K and H / biotin.

Minerals: Iron, Calcium, Zinc, Iodine, Potassium, Selenium, Phosphorus, etc..

Fiber: 25g to 30g per day;

Water.



Weightloss = eat fewer calories than the body uses in a day.

Weight gain = eat more calories than the body uses in a day.

1 gram of carbohydrate = 4 calories;

1 gram of protein = 4 calories;

1 gram of fat = 9 calories;

1 kg of body fat = 7700 calories.

100 grams of fat = 770 calories.



One man + / - one day spent in sedentary ~ 2,500 calories;

A woman + / - one day spent in sedentary ~ 2100 calories.

Physical activity 1 hour spent ~ 500 calories.



This eating plan is based solely on plant foods: grains, cereals, vegetables, fruits, seeds and nuts.



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What to eat away from home:

- At the bakery: vitamin fruit with orange, no milk, no sugar. Bread, orange juice, or bread with tomato.

- Italian restaurant: pasta with tomato sauce and salad.

- Pizza, no cheese, just ask. Palm Trees. Shimeji or shitake. Zucchini (Best!). Arugula and sun dried tomatoes. You can tell the pizza man for put more sauce, or put some tomato slices and black olives.

- Arabic food: hummus, tabbouleh, pita bread, esfiha of endive with walnuts and raisins, esfiha of za'tar, falafel, salads, lemon.

- Japanese Restaurant: kappamaki (cucumber sushi), California temaki "no kani" (you can put tare sauce and sesame in place), shimeji, shiitake mushroom, vegetables (tempura), yakissoba vegetarian, gohan (rice), niguiri (sushi with umeboshi, a plum sorrel), horseradish and sake.

- In Mexico: frijoles (beans), guacamole, and pepper. And totopos!

And in cases of emergency:

- McDonald's, apple pie, banana pie, chips, salad, carrots are vegans. If you choose a lacto-vegetarian snack ask for a "no meat" Big Mac. Or at Burger King, a Whopper without meat.

- China-in-box: Vegetarian bifum. China-yaki-bifum vegetarian (no meat or chicken). Yakissoba vegetarian.

- Steakhouse: what are those tables of salads? Flawless leaves, beautiful tomatoes, hearts of palm, mushrooms, artichoke hearts. Sacrilege or blasphemy, vegetarians can do well in barbecue and steaks houses of quality.

Official Statement

The ADA (Americam Dietetic Association), the Dieticians of Canada, the British Nutrition Foundation and several other international health organizations attest: "A vegan or lacto-ovo well-planned vegetarian diet is appropriate for all stages of life, including pregnancy, lactation, childhood and adolescence and for athletes. "

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We humans do not need meat or milk from cows to live well. Yes, and "well" I mean it WELL! It is possible to get old safe from many degenerative diseases that will emerge if you have eaten too much meat in your life.

It is better to stop at once. You'll pay better attention to what you eat and will do the right thing from the beginning. You can you eat a lot without stuffing and spend three hours talking to that piece of beef inside you.

Fish is something we do not need. Eat algae (fish's food). Eat flaxseed (fed to chickens so they can lay "omega-3 fortified" eggs). The best part of oysters is the lemon anyway...

Don't forget about milk. Breast milk you already needed and if you can read this, I guarantee you no longer need. Do not drink milk of any other species. What the hell makes you think cow's milk is a essential food to healthy bones on humans? The industry? Yes. Government lobbists? Yes. Someone from the government that knows about nutrition? No. Someone who knows how to earn some money from the dairy industry? Yes.

We are omnivores, not herbivores, carnivores or frutarians. We eat everything. We can eat vegetables, grains, fruits and meat. Warning! I said "can" And not "must". We can eat everything and so we can choose not to eat meat and live pretty well by eating other things.

We have "canine" teeth. Who gave that name to them? These teeth don't have the anatomy needed to do what his given name claims. It is not usefull to rip the carcass of an ox. It is usefull to grind nuts, fruits and leaves.

What about the dirty business with the animals? Lack a bit of common sense. If you know you do not need ... If you know it's bad for your planet, for you ... The animals need us, our mercy. They have no defense, we are much smarter than them. We surround them easily. They do not have a chance against us. If we want to eat them, we have the tools, we have the method. But we can also use the intelligence to NOT eat them. If we want, we study about nutrition and, with our intelligence, help animals to live free.

To know how many animals are abused for our benefit, the most comprehensive documentary is called Earthlings, and can be found on Google Video:

Earthlings (Earthlings) - Legendado Portuguese

There's so much information out there that gives you plenty of reasons to stop with meat. Today is very easy. We have examples at the sports and at the arts. Large corporations try, but can not hide the truth.

As a vegetarian you do not waste your money with the big meat companies. Corporations that still operates in a slavery regimen. Industries that profits on animal suffering, lying to consumers and spoofs the lazy press with "press releases", and pollutes the planet. Enough!

Many cardiologists say that thickening of the arteries is irreversible. The two tests below show angiograms before and after approx. 60 months on a plant-based diet and cholesterol-lowering drugs:

Source: Caldwell

Meat is expensive for your pocket, for your health, for the planet, for the animals. Let's save!

Basically, meat is a second-hand nutrient with acumulated toxins.

Want to know more? The next post is about exercise.

Training and Nutrition

I do not belong to the National Organization of Research, Nutrition and Applied Physical Education and I am not an activist of the Vegan Brazil Group.

I was not graduated at USP, UFPR, UFBA.

I'm not a doctor, nutritionist or olympic coach.

Think, consider, investigate, search and ask about any ideas you read here. See a doctor, nutritionist or your cardiologist. I'm not responsible for the misuse of such information.

I have compiled studies done in Brazil, studies from the U.S., England, Canada and some European countries such as Germany.

The key recommendation is that a vegetarian diet (vegan) is appropriate for a full health. No meat, chicken, ham, turkey, bacon, sausage, fish, shrimp, milk, cream or yogurt, or cheese, or eggs. Nothing that comes from animals. Nothing that explore them.

You will not die. You can eat fruits, salads, vegetables, seeds, nuts and cereals.

Buy fresh foods once a week at least. Unless you buy in a very good supermarket, it is very difficult to find the basics (onions, potatoes, broccoli, cabbage) in ideal condition, ie, fresh. Go to the fair always, is good and cheap. Enjoy and buy fruit. Make it a habit.

With the diet in place, the next step is to do the right exercises, save your time in the gym, leaving aside the fashion body-building apparatus (which limit the amplitude and can even be dangerous) and begin training with free weights.

To develop the overall athletic ability of human beings, the orientation is an exercise plan based on closed kinetic chain movements, multi-jointed, which requires efforts by several muscle groups at once (squat, for example), that stimulate neuro-muscular ways with functional maximum amplitude movements (squat). Ballistic movements, plyometric (Olympic Lifts) and isometric (basic positions of gymnastics). Training for power and explosion, high intensity, intervaled, with adequate breaks for rest and recovery (60-100 meters sprints, ex.).

Whatever is your favorite sport, running, swimming or cycling, include a basic strength training (squats, side squat, lunges, one-legged squat), olympic lifting of free weights (snatch and clean and jerk), gymnastic movements (rings, bars, pull-ups, muscle-ups, front and back lever, handstand, planche) and sprints (sprinting and swimming).

I hope this guide will be helpful.