New vegan, diet check

[Blueberries]

.... I just thought I'd mention this because with the diet you have presented above.....which is so full of oats and wheat. If you are of Northern European decent eating like that will most likely kill you in the end

I understand that you have had health problems because of gluten intolerances and I appreciate that you're trying to be helpful but people who do not have such intolerances are usually able to eat oats and wheat and be perfectly healthy, so there's no need to be so rude. For most people eating whole-grain bread and oats would be an improvement in their diets, so please keep the prophesising in perspective.

[pat sommer]

Lots of good points here. I don't refer to a chart, myself, just keep a tally in my head of what colors my family has eaten for the day/week.
Aiming to "Eat a Rainbow Everyday".
Also, cause variety is important, I limit wheat to once daily: if I make sandwiches then the pasta dinner will have to be maize or rice noodle (gluten-free aisle at supermarket).
When I make brown rice, I often throw in a handful of red rice or other grain.
With the familiar veg, I seek out new varieties especially if they have more color: how many cabbages are there out there?
A garnish of nuts/seeds adds something special to a meal: flaked almonds, toasted pumpkin seeds -a little goes a long way.
Since we love tomato sauce, I will substitute part with pureed veg like aubergine or onion or spinach -surprisingly mild and tasty.
For special dishes, use special oil: macademia or walnut oils add wonderful flavor for just a spoonful.

My mother swears by her blender to maintain good health: no more vitamin pills! She wizzes up all sorts of things like parsley and pumpkin seeds with frozen berries and it tastes good. She sure is fit for 72

[pat sommer]

Oh, wanted to add a bit about gluten: the varieties of wheat grown today are getting to Frankenstein stage. It ain't what our ancestors ate. Kamut and Spelt (Dinkel) are safe for most folks. Commercial yeast is also -if not labelled organic- a genetically modified organism (GMO) that does alter the loaf and how easily we can digest it (or not).

Support your local organic baker:)

[sable]

Hi. Whole grains are packed with nutrients. I don't mean whole grain bread or whole wheat pasta (allthough they are okey in moderation) but; Quinoua, brown rice, oats, amaranth, millet, and a bunch of others. This together with some good vegetables and some form of protein like beans, tofu, seitan, makes for a very good diet I think.
I also add hemp protein powder to a smoothie sometimes for extra protein.

If you're worried that you have gluten intolerance, just have a doctor test you for it. I read somewhere that a lot of people become sensitive to the wheatflours because we eat so much of it and that is different from having actual celiac. In this case it can help to cut out all wheat for a while (weeks or months) and then reintroduce it again. As long as it's whole grain it should be fine, allthough maybe not to make it the center of your diet.

Variation= important. Eating the same thing everyday is not good in the long run.

If you're gluten intolerante I really recommend an awesome blog called "diet, dessert and dogs". That place is full of interesting vegan,gluten free, whole foods recipes for anyone who thinks that type of food is boring.

[Fiksdal]

hi guys thanks for all the answers! this seems to be a friendly forum

Some time has passed and my stomach has gotten used to this diet more

Now I have only smoothies with many different frutis and soy-milk for both breakfast and lunch and to make them more filling I have chickpeas or oats in them, and I eat nuts throught the day.

For dinner Ive added heaps of different vegetables and lots of legumes to make them filling

I love this new diet style, I can feel the body loving it :)

for dinner now I put chickpeas in my blender with tomato, cuecumber, lettuce, garlic, lettuce, olive oil, oregano, pepper, salt, red pepper, then heated it all up and it tasted really awesome! kinda like some middle eastern dish. good dinner :) thanks for all the help guys, I bet Ill stay vegan til this body dies

[beachbum]

Nice decision. I think most of it was covered but I would suggest (if you can afford it) a vitamix blender and start making veggie smoothies in the morning (as mentioned before include spinach and Kale and whatever you like). From what I'm told B-12 should come from a dissolvable source vice something you swallow (I take something that dissolves under my tongue). I use grounded flax seed for Omega 3's and basically keep an eye on my protein intake. You don't need to go over board like people think but you probably should be getting 80-130 grams a day depending on your weight (that's probably well argued somewhere on this site)...

[Fiksdal]

thanks beachbum! I think I get enough protein even with my daily exercise. I drink half a litre of soymilk a day and have lots of tofu and legumes :)

I get b12 in my multivitamin but its also added to the soymilik. thats good enough, right?

Anyone living in or visiting Oslo should try Loving Hut Vegan Fastfood in Parkveien 6. This awesome Chinese couple who runs it invited me in for a soy-burger today and it must be the most awesome thing I have had in a while.

[Fiksdal]

also do you really live in Kabul? Are you Afghan? That got me curious :)

[pat sommer]

just noticed this bit, " red thai curry spice mix (would be nicer with coconut milk, but also have 10 times the fat and calories)"

Thought I'd share my trick of substituting half or 3/4 of the coconut milk with.... onions? Yes. Indian restaurants make an all-purpose masala (sauce) to douse onto the fried curry paste. Why not the same for Thai?

In a heavy bottom wide pot with well-fitting lid, fry off sliced onions (2cm or so) in a minimum of oil -onions no more than 5cm deep- stir occasionally until softened and preferred color (dark for massamam light for green curry). Next pour on a bit of water to half way up the onions, lower heat to barely a bubble or two, put on the lid and let cook til very tender around 40min. Blend this well and freeze any unused portions.

This way I get a splash of good coconut milk and don't overdo it with the fat and calories. Even get a nice dose of onion fiber which promotes healthy gut flora.

[Fiksdal]

is that a recipe or something? I dont have a problem with fats as long as they are healthy, I am kinda thin. I like onions, gonna add them to my salsa :)

[pat sommer]

It's a rough recipe for onion sauce, you might call it. Good additive-free coconut milk is an excellent source of fat and calories for weight gain. That's why I cut it in half with the onion 'cause I want to still fit into my jeans.

We have the Loving Hut chain here in Beijing too! From the same cult, one member opened here Vegan Hut which promotes more organic, less fake-meat. I am spoiled with vegan options!

[Fiksdal]

guys, most of my protein comes from soy and lentils. is it true that these foods lack essential amino acids? if so, where do I get those aminos? I am probably get them cause I eat many different vegetables, fruits and carbs, but just checking

[Firestorm]

2 of the best vegan "full protein" sources are Quinoa and Spirinula. If I remember rightly they both contain all the amino acids to make them full protein sources.:thumbsup:

[beachbum]

Wow we have a Loving Hut in San Diego as well (Hill crest area). Yep I'm in Kabul for another 9 months (trying an guess my profession). Staying vegan hasn't been too much of a chore here but I do have to order things and supplements to keep me healthy. I eat lots of salads, order sun warrior protein powder, using flax seed (send from my g'friend), protein bars, black bean soup, and b-12 dissolvables for that. I feel really good and love the vegan way of life!

[Fiksdal]

Quinoia? Never tasted it. Its so expensive in Norway! Maybe I will give it a try.

beachbum, are you a soldier? Which country are you from?

[Korn]

is it true that these foods lack essential amino acids? if so, where do I get those aminos?

Hi Fiksdal, check this special section dedicated to protein...
http://www.veganforum.com/forums/forumdisplay.php?102-The-Protein-Myth

[Fiksdal]

Thanks Korn. Anyway I read that soy is a full protein so I should be fine? Yesterday I found these awesome soy-flakes with 37g protein per 100g :)

[beachbum]

Technically I'm a Sailor but the US but there's no ocean here in Kabul. Don't hold that against me though, I retire in 6 years and can live a more relaxed lifestyle. By the way I second quinoa. Great soarce of protein, fairly cheap in the states not sure how it is in Europe though...

[Fiksdal]

Technically I'm a Sailor but the US but there's no ocean here in Kabul. Don't hold that against me though, I retire in 6 years and can live a more relaxed lifestyle....

does that mean US Navy? What do you do over there?

[beachbum]

In a nutshell I advise a senior Police Office on how to run a better administration (how to grade their folks, how to make sure their Officers transfer to better career enhancing jobs, basically setting up a western style administration so they can sustain themselves when we leave). I'm kind of an administrative weenie so that's what I advise on (not very exciting).

[pat sommer]

I hope your job stays unexciting, Beachbum, if you know what I mean!

All this talk of amino acids/protein harkens me back to the '70s when I thought that I was risking my life by not eating meat. I planned all meals around 'complimentary' foods; some pretty nasty menus! Since then we have a much better picture of human protein requirements but, shockingly, still the attitude more is better.

Have a look at the WHO's recommendations for each amino acid: mighty small indeed. Even a good portion of oats and millet suffice for day's allowance (found that in response to an 'authority' claiming cereals alone could not provide balanced aminos).