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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
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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
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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. The recommended amount is 50-60% of daily caloric intake H
A from carbs OR 5-6g per kg of bodyweight (bodyweight in lbs /2.2). M A
N Protein D
A Protein is made up of amino acids. There are 9 essential amino acids (our body cannot
J A
N naturally produce them and therefore we must get them from food). Protein is necessary E for maintaining and building muscle mass. During weightless it is recommended to consume 1.7-2.8g per kg of bodyweight, athletes in general should consume 1.5g per kg of bodyweight and general population (sedentary) should have at least .8g per kg of bodyweight. Fats Fat is made up of carbon molecules bonded together, the type of bond determines the type of fat: Monounsaturated Fats (olive oil, avocados, peanuts, almonds), Polyunsaturated Fats (Omega 6- corn oil, sunflower oil; Omega 3-fish, flaxseed, soybean, walnut), Saturated Fats (animal fat, butter, lard). To determine fat intake, calculate protein, and carbs, the remaining calories go to fats. FOOD GROUP FOCUS Plant Based Foods to Focus On 13 T R
A Carbs: grains/starches (brown rice, quinoa, I N
W farro, whole grain pasta, oatmeal, whole grain I T
H and sprouted breads, potatoes, sweet potatoes,
A
M yams), vegetables (broccoli, Brussels sprouts, A
N cabbage, kale, Swiss chard, collard greens, D A
spinach, romaine, carrots, squash, bell peppers, J A
N etc.), fruit (cantaloupe, watermelon, mango, E strawberries, blackberries, raspberries, orange, papaya, grapefruit, peach, apricot, kiwi) Fats: avocado, olive oil, coconut oil, nuts, nut butters Protein: beans (black beans, chickpeas, kidney beans, lentils, lima beans, white beans, pinto beans, soy beans), tofu, tempeh, wheat gluten, nuts, nut butters, powders 14 MAKE IT A HABIT Actionable Activity 1 Plant-Based Diet Goal WHAT is your ultimate goal with veganism? Do you want to be a vegan? Pescatarian? Just eating more veggies? Write your goal in your journal.
WHY do you want to achieve this goal? T R A
When you know why something is important to you, you are more likely to I N
take the steps to get there. W I T H
A
WHO do you have to become to achieve this goal? What habits do you have M A N
to develop in order to become vegan? How can you achieve that goal? Set a D A
small goal for yourself each week and write it in your journal. J A N
Example: “this week I’m eating 5 servings of veggies a day!” E 15 MAKE IT A HABIT Actionable Activity 2 Food Awareness For the purposes of developing habits, write down everything you eat. Keep a food log in a journal or download an app that allows you to track (My Fitness Pal). Track everything, literally everything. Being aware of everything you consume can be a huge eye opener. T
Keep track of what foods make you feel amazing and which ones don’t. R A I Write it down. N
W I T H
Be mindful of your macros and micros to be sure you're getting the proper A M
nutrients on your new vegan diet. Eventually this way of eating should A N D
become a habit and you can ditch the food log. You don’t want to be A
J tracking your food forever! Life is about moderation and sustainability. If A N you’re having trouble “eating clean” try the 80/20 rule. “Clean eating” “80% E of the time, “cheating” 20% of the time. 16 Fruit/Veggies Spices/Sauces/Oils Bananas (Frozen and Fresh) MY GO-TO SHOPPING LIST Cocoa Powder Frozen Mangos **I always have these on hand** Coffee Frozen Peaches Grains Nutritional Yeast Frozen Blueberries or Mixed Berries Oats Vanilla Extract Fresh Raspberries Quinoa Cinnamon Fresh Strawberries Brown Rice Curry Powder Grapefruit Ezekiel Bread Turmeric Powder Peaches or Plums (mood) Ezekiel English Muffins Garlic Powder Dates Joseph’s Wraps (high in protein low in carbs) Red Pepper Flakes Green Apples Red Lentil Pasta Trader Joes Everything but the Bagel Seasoning Avocado Black Bean Pasta Vegan Mayo Cherry Tomatoes Chipotle Sauce or Hot Sauce Spinach or Kale (mood) Nuts/Seeds/Nut Milks/Butters Tomato Sauce Bell Peppers Cashews Lemon Juice Baby Bella Mushrooms Almonds Olive Oil Sweet Potatoes Chia Seeds Coconut Oil Carrots Flax Seeds Coconut Oil Spray (less calories when using for nonstick) Celery Hemp Seeds Soy Sauce Cucumber Maca Powder Brussels Sprouts or Asparagus or Broccoli Unsweetened Coconut Flakes Proteins (whatever I’m in the mood for) Almond Coconut Blend Unsweetened Milk (my favorite) Vegan Protein Powder: TRU Supplements Onion Red or White (mood/recipe) PB Fit (low in calories, powdered peanut butter, perfect or High Protein Tofu (Trader Joes) Garlic drizzling on smoothie bowls) Siracha/Teriyaki Tofu (Trader Joes) Cilantro Almond Butter Tempeh Basil Vegan Butter (Miyoko's, Country Crock) Soy Chorizo (Trader Joes) Hi-Protein Veggie Burger (Trader Joes) Beans/Legumes Snacks Beyond Burgers Black Beans Simply Protein Bars (the vegan ones) Tofurky Vegan Turkey Slices Chickpeas Builders Protein Bars Meatless Meatballs White Beans Lenny and Larry's Complete Cookies Wheat Gluten (in powder form to make your own Lentils Peanut Butter Protein Granola (Trader Joes) alternative meats) Vegan Refried Beans Dried Fruit (Apple Rings, Mango Slices, Pineapple) Biena Chickpea Snacks Boom Chicka Pop or Lesser Evil Himalayan Gold Popcorn RECIPES T R A I N
W I T H
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17 N E 18
BREAKFAST
Plant Fuel to start your morning RIGHT T R A I N
W I T H
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J A N E CALORIES PER SERVING (W/O TOPPINGS, W/ PROTEIN) KCAL: 384 PROTEIN: 19G CARBS: 61G Oats are a naturally gluten free breakfast 19 FAT: 7G option that help keep you fuller, longer! It also helps lower cholesterol and stabilize blood glucose levels! Go oats!
1. Smash ripe banana in a bowl with chia seeds. MORNING OATS 2. Add oats, coconut milk and cocoa T
powder. R
What you’ll need: A I
3. Mix all together adding an optional N
One ripe banana pinch of salt to bring out the chocolatey W I 1 tsp of chia seeds T H
taste! ⁄ a cup of oats A M
4. Let sit for 10 minutes in fridge. A