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 Post subject: a little vegan advice.
PostPosted: Sat Dec 04, 2010 10:53 pm 
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Huffs Nutritional Yeast
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Hi Guys!
again I want to express my thanks to everyone here for helping me so much in my vegan voyage, but I have a quick question.

I wish there was a book or website (there may be one that I do not know about, so let me know if you can think of one) that explained the scientific ins and outs of vegan nutrition. Such as what I should be eating to make complete proteins, what some tasty sources of vegan protien are (since I do not enjoy tofu or meat analogues) and also some tips on being a vegan and being on a diet. I would love to just read about what proteins come from where and how to pair things properly. I feel like I live on nothing but beans and rice.
Also, I would love it if there was some sort of collection of tips for eating out vegan at non vegan restaurants.
example : I ordered from a mexican restaurant tonight with my coworkers, I just got some rice and beans because I thought that sounded safe enough, only to find out that the rice is made with chicken stock (luckily before I ate it) Is that something that is really common?
What other things should I look for? (key words etc. that might mean it has something in it that I wouldnt want)

I need a vegan primer.
am I asking too much?


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 Post subject: Re: a little vegan advice.
PostPosted: Sat Dec 04, 2010 10:58 pm 
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A couple books:
http://www.amazon.com/Vegan-Sourcebook-Sourcebooks-Joanne-Stepaniak/dp/0737305061/
http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036/

I also just saw this book which is probably pretty solid:
http://www.amazon.com/Get-Healthy-Vegan-Cookbook-Jump-Start/dp/0738213586/

Although I also think Vegan with a Vengeance is a great resource for new vegans.

This website has a ton of info on it
http://www.vrg.org/index.htm

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 Post subject: Re: a little vegan advice.
PostPosted: Sat Dec 04, 2010 11:00 pm 
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Oh and you don't have to worry about making complete proteins, just eat a varied diet overall and things should take care of themselves. I'd recommend a general multivitamin or at least a B-12 supplement. If you look at vegan cookbooks, there may be some available at your local library and see what interests you in terms of what you'd want to eat.

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You are all a disgrace to vegans. Go f*ck yourselves, especially linanil.


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 Post subject: Re: a little vegan advice.
PostPosted: Sat Dec 04, 2010 11:47 pm 
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Huffs Nutritional Yeast
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Thanks!!!!!! I just was surprised to find that since I switched from carni to veg to vegan I have actually gained weight. Not sure how that works. I guess the carbs maybe. I am the kind of person that needs structure


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 Post subject: Re: a little vegan advice.
PostPosted: Sat Dec 04, 2010 11:51 pm 
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mexican rice often has chicken stock and beans, especially refried, often have lard. those are things you should always ask about. there is no way you can learn all this stuff at once. I've been vegan for 9 years and I am still learning stuff. you just have to figure it out as you go.

as for eating out it really depends on where you go. most of the time you'll have to make a lot of alterations to a menu item or just be ok with eating steamed vegetables and salad with no dressing. a lot of chain restaurants offer nutritional information on their websites so you can check there before going.

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 12:28 am 
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A nutrionist once told me that to make a complete protein combine any two of the following in a one cup portion; beans, corn, rice. But if you are eating a well balanced diet I wouldn't worry too much about protein deficiency unless you're planning on eating for two.

When eating out I always specify with the wait staff before I order what I can't have just to make sure we are in the same page. I like to google places and phone around if i want to try a restaurant I have never been to, just to make sure I will be able to eat something because I have food sensitivities on top of being vegan but it's always a good idea to check and they usually don't mind to answer my question.

Becomng Vegab is a great book, I always reference it if I am stumped on nutrition plus the internet (especially ppk) is your friend. I google a lot when I don't know the answers.

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 4:55 am 
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Great online resource:
http://jacknorrisrd.com/

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 8:04 am 
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Momo wrote:
A nutrionist once told me that to make a complete protein combine any two of the following in a one cup portion; beans, corn, rice. But if you are eating a well balanced diet I wouldn't worry too much about protein deficiency unless you're planning on eating for two.

When eating out I always specify with the wait staff before I order what I can't have just to make sure we are in the same page. I like to google places and phone around if i want to try a restaurant I have never been to, just to make sure I will be able to eat something because I have food sensitivities on top of being vegan but it's always a good idea to check and they usually don't mind to answer my question.

Becomng Vegab is a great book, I always reference it if I am stumped on nutrition plus the internet (especially ppk) is your friend. I google a lot when I don't know the answers.


I second Becoming Vegan, it helped me a lot when I was first going vegan. Definitely google restaurants and call ahead, they're usually pretty accomodating!


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 8:46 am 
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Momo wrote:
A nutrionist once told me that to make a complete protein combine any two of the following in a one cup portion; beans, corn, rice. But if you are eating a well balanced diet I wouldn't worry too much about protein deficiency unless you're planning on eating for two.



that combining thing is sort of false. you don't actually need to combine proteins to get a complete protein. they don't have to be eaten at the same time. It's just important to get all the essential amino acids in your diet over time. the balanced diet part is correct though!

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 10:02 am 
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IsaChandra wrote:
Great online resource:
http://jacknorrisrd.com/

I agree, that is a great resource. Mou might also check out Norris other site
http://veganhealth.org/
There's lots of info about proteins, too.


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 10:12 am 
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I read this book when I was deciding to go vegan- The Complete Idiot's Guide to Living Vegan. It's pretty basic, but has a little bit of everything.
http://www.amazon.com/Complete-Idiots-G ... 722&sr=8-2


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 11:41 am 
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In a former life, I was a sports nutritionist and personal trainer (I stopped a couple years ago after doing it for about a decade). You absolutely do not have to worry about combining proteins at all.

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 12:36 pm 
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kdub wrote:
I read this book when I was deciding to go vegan- The Complete Idiot's Guide to Living Vegan. It's pretty basic, but has a little bit of everything.
http://www.amazon.com/Complete-Idiots-G ... 722&sr=8-2


This one. Also, in the same kind of category, Living Vegan for Dummies. Super simple, but easy to follow.


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 1:26 pm 
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vrg.org is one of my favorites... pcrm.org has some good info also. Look here:

http://www.vrg.org/nutrition/protein.htm

or here

http://www.pcrm.org/health/veginfo/protein.html

You may not need as much protein as you think-- we only need about 10-12% of our calories from protein, and if you're eating enough calories for your body's needs/ eating a varied veg diet rich in fruit/ veggies/ whole grains/ legumes, you're probably getting enough without even trying. The only things I pay special attention to are vitamin D (sunlight), B12 (vegan vitamin supplement/ nutritional yeast/ enriched nondairy milks & cereals), and DHA/ EPA (http://www.vegetarian-dha-epa.co.uk/)... Protein's no problem.

Hope that's helpful! Enjoy your foodventures with vegan eating!


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 2:32 pm 
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ijustdiedinside wrote:
Momo wrote:
A nutrionist once told me that to make a complete protein combine any two of the following in a one cup portion; beans, corn, rice. But if you are eating a well balanced diet I wouldn't worry too much about protein deficiency unless you're planning on eating for two.



that combining thing is sort of false. you don't actually need to combine proteins to get a complete protein. they don't have to be eaten at the same time. It's just important to get all the essential amino acids in your diet over time. the balanced diet part is correct though!

That's good to know(about the proteins) because I fail to do it.

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 3:03 pm 
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Huffs Nutritional Yeast
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great resources guys!! thanks!!!
I also picked up Veganomicon and Appetite for Reduction today at the bookstore when I was convinced I wasn't going to buy anything. I figure this way I can try to make meal plans in an effort to keep myself so immersed in new vegan dishes that I begin to put things together in my own head.
Good to know about proteins!! If I hadnt jumped the gun and had sat down and read appetite for reduction etc. my question there would have been answered. I love that the nutritional info is with the recipies, it makes me feel a little more like I am accomplishing something.
I bought B-12 dots at whole foods and am looking into a multivitamin that might be helpful.
I will say that I have felt a little sluggish lately, hopefully more vegan cooking will help so I do not feel so limited in my food choices.


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 3:45 pm 
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hailseitan wrote:
what some tasty sources of vegan protien are (since I do not enjoy tofu or meat analogues)


I don't really like meat analogues, and limit my tofu since I'm sensitive to too much soy, and I get all my protein from beans/hummus, nuts/nut butters, veggies, and occasionally tempeh when I feel like something different. If you're eating enough calories and a variety of different foods, I'd say you'll be getting sufficient protein, so long as those calories are from whole foods and not vegan junk foods.

I'm going to third or fourth Becoming Vegan, and also suggest Becoming Vegetarian. While the latter does talk some about dairy/eggs, it also lists vegan meal plans, in addition to talking about vegan alternatives and it has some fabulous recipes in the back.

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 3:55 pm 
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vegweb.com is also an amazing resource for new veg-heads... great community/ forum for support (like here!) & answering questions like 'what the hell do I do with tempeh?!'... as well as like a billion vegan recipes, rated/ reviewed/ sorted by category or whatever you want 'em sorted by... highly recommended, especially for new veg cooks!

(I'm hotcooknmama there, too, btw... maybe see ya around!)


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 6:22 pm 
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More tips on restaurants. It can be hard to get vegan food at Asian restaurants, especially when the staff is not fluent in English. Thai and Vietnamese especially use a lot of fish sauce and oyster sauce for seasoning, even in their 'vegetarian' menus, plus Chinese restaurants use a lot of chicken stock.

A lot of pizza and Italian restaurants use beef stock in their tomato sauces.

And there were some great threads on the old website about restaurant chains and the surprising things that weren't veg; I'm not sure if there is any access to those still?

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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 6:35 pm 
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There's also http://www.veganeatingout.com/ for checking on restaurants. There are a few other sites, too -- I've found that, with chain restaurants, I can usually get some information by just googling the name of the restaurant and the word "vegan."


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 Post subject: Re: a little vegan advice.
PostPosted: Sun Dec 05, 2010 7:21 pm 
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happycow.net too-- amazing worldwide resource for vegan eaters, re: restaurants!


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 Post subject: Re: a little vegan advice.
PostPosted: Mon Dec 06, 2010 6:46 am 
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Congrats on staying with it! I'm just going to cut and paste some info that I sent to a friend

Quote:
Oh wow that's so awesome! I've actually had iron and B12 deficiency for a long time, way before I was vegan (I was never vegetarian, so I was eating meat, eggs and dairy all this time, the doctor was a bit surprised by the B12 thing but apparently it's not all that uncommon), so I've been very aware to stay on top of it. Even if you still eat eggs and dairy it may be worth checking out www.veganhealth.org to help you out. This set of books is also awesome for nutrition information http://www.bookdepository.com/book/9781 ... arian-Diet
They're full of graphs and nutritional data but I'm a nerd so I like that stuff. Really, I don't do anything special and I'm not overly health conscious, but I do try to visualise my plate with starch, major protein source and veggies (like brown rice, baked tofu, broccoli; pasta with celery, carrot, lentil in tomato based sauce; chili with beans, veggies and tortillas). Don't be afraid of the bean! haha It also obviously helps to get some Vitamin C with your iron but this tends to naturally happen without thinking too hard, like beans with salsa, capsicum in a stirfry, OJ with breakfast etc.

At the moment I take Deva Multi http://www.greenedgeonline.com.au/acata ... amins.html because it is specially formulated for vegans. Some things are harder to get like zinc (yummy pumpkin seeds!), iron, and B12 is not available in plant foods (unless they are fortified) but you get other nutrients in abundance when you start eating more veggies. I also take DHA (like vegan fish oil, except fishies get their DHA from algae and so can we! At first I was worried about seabed destruction but it is grown in a lab) but there is still some controversy over how much we need, as we can get ALA, which can convert in the body, from sources like linseeds (vegans may be slightly obsessed with flax, it makes a great binder instead of eggs!), hemp products and walnuts. I wouldn't say it's necessary but I just like too, they are quite expensive so if I was really strapped I wouldn't bother and I'd just put flax in my smoothies and salads.


As you can see, I'm also a fan of Becoming Vegan. Please make sure you are supplementing with B12, you probably have stock in your body but don't take any chances. I've heard sublinguals are the best at absorbing but at the moment I just take a multi made for vegans (lots of B12) and eat nooch (nutritional yeast).

<3

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 Post subject: Re: a little vegan advice.
PostPosted: Mon Dec 06, 2010 6:21 pm 
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Veglicious wrote:
As you can see, I'm also a fan of Becoming Vegan. Please make sure you are supplementing with B12, you probably have stock in your body but don't take any chances. I've heard sublinguals are the best at absorbing but at the moment I just take a multi made for vegans (lots of B12) and eat nooch (nutritional yeast).


Isn't it in beer too, from the yeast?


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 Post subject: Re: a little vegan advice.
PostPosted: Mon Dec 06, 2010 6:43 pm 
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kdub wrote:
Veglicious wrote:
As you can see, I'm also a fan of Becoming Vegan. Please make sure you are supplementing with B12, you probably have stock in your body but don't take any chances. I've heard sublinguals are the best at absorbing but at the moment I just take a multi made for vegans (lots of B12) and eat nooch (nutritional yeast).


Isn't it in beer too, from the yeast?


Nope. A lot of B vitamins (besides B-12) are created in the brewing process but -

"Although the yeast used to make beer results in beer's being a source of B vitamins,[16] their bioavailability ranges from poor to negative as drinking ethanol inhibits absorption of thiamine (B1),[17][18] riboflavin (B2),[19] niacin (B3),[20] biotin (B7),[21] and folic acid (B9).[22][23] In addition, each of the preceding studies further emphasizes that elevated consumption of beer and other ethanol-based drinks results in a net deficit of those B vitamins and the health risks associated with such deficiencies."

http://en.wikipedia.org/wiki/B_vitamins

Non-alcoholic beer might be good for some non-b-12 B vitamins though.

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