01 THE COMPLETE TPrLaiAn wNithT A-BmaAndSaE JDane DIET GUIDE A ONE STOP SHOP FOR COMPLETE INFO ON YOUR NEW PLANT-BASED DIET Amanda Jane Snyder TRAINWITHAMANDAJANE.COM T R A I N W I TABLE OF CONTENTS T H A M A N D A 03 WELCOME 14 MAKE IT A HABIT J A N E 04 FOOD IS FUEL 16 MY GO-TO SHOPPING LIST 05 WHY VEGANISM? 17 RECIPES 09 WILL I BECOME DEFICIENT? 47 GREAT VEGAN RESOURCES 11 FOOD GROUP FOCUS 49 REFERENCES 02 03 VEGAtraiNn wi th1 0am1anda jane WELCOME! Welcome to your journey to adapting a sustainable healthy lifestyle through VEGANISM! The goal is to create habits full of love, joy, and ease that will last a lifetime. WARNING: THIS IS NOT A FAD DIET. notice the vegan chocolate chunk ice cream pictured to the left ;) If you are interested in going vegan solely for a quick fix or fast weight-loss then stop right now! I am all about SUSTAINABILITY in fitness and diet. Whatever your specific goals may be, the only time I’ve seen true success in fitness, weight-loss, fat-loss, dietary changes etc, is by developing habits, creating a routine, and making health and wellness a part of your lifestyle. 04 FOOD IS FUEL Food fuels our body to do all that it does. It gives us energy to stand on our two feet everyday. To breathe, to live! When we remember that, it’s a lot easier to make nutritious food a part of our daily routine. And that’s why I live a Vegan lifestyle. It helps me to incorporate more whole, unprocessed foods into my diet. When transitioning into a plant-based diet it’s important to be realistic. Yes, I whole-heartedly believe that veganism is the optimal way to live for our health, the planet, and our furry friends, but as someone who ate meat for many years I know first hand that this is a HUGE lifestyle change. My journey started when I gave up red meat at age 18, then I became a pescatarian, then at age 25, I became vegan! I don’t expect you to become vegan overnight and I want you to know that it’s not a competition! Take your time and find out what works best for you. Sustainability remember?! If going vegan all at once isn’t sustainable for you, don’t do it! If nothing else, this will open your eyes to all of the wonderful plant-based meals out there and hopefully move you in the direction of consuming more fruits, veggies and whole grains! WHY VEGANISM? 05 MY STORY I first gave up red meat when I was 18 years old. I never thought it tasted good, I was afraid to even LOOK at raw meat, so I figured why eat it. Plus, I had heard somewhere that it was bad for you. At age 25 my roommate and dear friend was rushed to the hospital after collapsing in pain. Later that evening she was diagnosed with leukemia. How could someone so young, vibrant, and healthy develop cancer? I started doing my research (see resources page), and decided to T R go vegan. A I N My family and friends were curious too. Although my parents W I T have been vegetarian as long as I've known them, I have other H family members who suffered from high cholesterol and blood A M pressure. After going on a whole, plant-based diet, their A N cholesterol went down and they were able to reduce medication. D A J I went vegan for health reasons, but now more than ever, I am A N vegan for health, the health of the planet, and for the health and E well-being of animals. WHY VEGANISM? 06 physical health It's no longer a secret that whole, plant-based diets can be very beneficial for those who want to live an overall healthy lifestyle. Most of the diet contains foods rich in vitamins, minerals, fiber, and water, making it optimal for feeling freakin' amazing! People who have a diet high in fatty meats and cheeses are at risk of high cholesterol, high blood pressure, diabetes, cancer, obesity, and even constipation. Many people will argue that humans separated ourselves out evolutionarily by eating meat; it developed our brain. While this may be true, we are far enough along in evolution where animal fats are no longer needed for proper nutrition. We can get all we need from plants. Think about it, what does a cow eat? Plants! If you're concerned about eating processed foods, meat is as processed as you can get. Get your nutrients straight from the source! Furthermore, we’re the only mammals that continue to drink milk (a product naturally high in growth hormones) into adulthood. Even beyond that, we’re the only mammals that drink another mammal’s milk! Yuck! Would you drink your mama's breast milk? Nah. So don't drink a cow's breast milk. If you didn't eat meat or dairy for 2 months, your body would adjust to the point that eating it again would most likely make you feel sick. Why would you eat something that your body has to adjust to in order to properly digest? Especially when the benefits of animal products can be found through plants. WHY VEGANISM? 07 planet health Studies are showing that eating a vegan diet is the best way to reduce your carbon footprint and the environmental impact on the earth. Did you know: 50% of water used in the U.S. is used for raising animals for food. 1lb of meat needs 2,400 gallons of water. 1lb of wheat needs 25 gallons of water. Raising animals for food uses 30% of earth's landmass... that's the size of Asia! Eating a vegan diet can reduce CO2 emissions by 1.5 tons per year! WHY VEGANISM? 08 animal health Who are we to decide that dogs and cats can live, but cows, pigs, chickens and fish should die. Valuing one animal's life, taking it and caring for it in our home, but slaughtering and eating another just because we think it tastes good, is speciesism. Did you know: 80% of antibiotics in the U.S. are given to animals that we consume. The CDC estimates 2 million infections from antibiotic-resistant bacteria occurring annually. SARs, Corona, Mad Cow Disease, and Bird Flu all originated in animals that humans have consumed. It's not natural for chickens to lay eggs everyday or cows to produce milk. Male chicks are disposed of (chopped up alive) because they're "useless" and can't lay eggs. Calfs are ripped from their mothers, deprived of milk, and slaughtered for veal. Many animals are shocked, slaughtered, and boiled alive. By eating animals, your body shares their trauma. Practice positive energy... eat plants! 09 WILL I BECOME DEFICIENT? One of the most common questions I get when asked about veganism is whether you will be deficient of vital vitamins, minerals, nutrients and the biggie: "where do you get your protein?". If you are eating a nutrient rich and balanced diet full of foods in the essential food groups, you will not be deficient. Below I have listed vegan alternatives to T common nutrients, if you are still worried about deficiencies, consult your R A I primary care provider! As for protein... There is a huge misconception and N W I obsession with protein in our society (propaganda from the meat and dairy T H industry), but the reality is, it’s nearly impossible to have a protein deficiency. A M A A standard diet should consist of 50-60% carbohydrates, 30% fats, and 10% N D protein. Depending on your goals and activity levels, this might fluctuate. If A J A you have questions regarding your macronutrient intake, let's chat! N E 10 WILL I BECOME DEFICIENT? plant swaps Essential DHA & EPA Vitamin B12 Omega-3 Amino Acids nutritional yeast Fatty Acids Amino acids are building blocks seaweed of protein. The myth that you There are 3 types of Omega-3 vitamin supplements need to consume all essential Fatty Acids: ALA, DHA and amino acids in one meal has EPA. Although ALA Omega- Calcium prevented many people from 3 Fatty Acids are found in T considering vegan protein R nuts and seeds and our body A fortified nut milks sources. As long as you consume I can convert ALA into DHA N tofu all 9 essential amino acids in one and EPA, the conversion is W green leafy vegetables day, no need to worry! You can I inefficient. Algal (algae) oil T do this by simply eating a variety H supplements are your best bet A of foods varying in color and M for an immediate DHA/EPA Iron source... aka just don't eat the A source. N ALA: lentils same thing all day long...You can D A chia seeds lima beans also consume protein powder J A flax seeds tempeh supplements that contain all 9 N walnuts swiss chard essential amino acids. My favorite E hemp seeds brand is TRU Supplements! Code seaweed TAJ for 10% off! 11 T R A I FOOD GROUP FOCUS N W I T Nutrition Basics H A M A Nutrition is made up of Micro and N D Macronutrients. A J A N E Micronutrients: Vitamins and Minerals essential for energy and immune function. Macronutrients: Carbohydrates, Protein, and Fats. "Let food be thy medicine, and medicine by thy food" - Hippocrates FOOD GROUP FOCUS Carbohydrates 12 T R A Carbohydrates are the fastest source of energy to our bodies, great for before a workout I N and also directly after to help refuel the glycogen stores lost in our workouts and to help W I T maintain and build muscle.