Read
Nowadays, tens of thousands of books are published on nutrition and a healthy lifestyle, and, of course, each author presents his thoughts as the last instance of truth. We urge you to consciously approach any information, study different points of view, and only then apply something in your life – especially when it comes to health. The books that are in this collection present information very gently and tactfully, without imposing anything on the reader. And what is most interesting: they are strikingly different from the general mass of books. Why? Understand yourself. «Руководство по переходу на веганство» This handbook has been created by the Physicians Committee for Responsible Medicine. It is small in size and is freely available on the Internet. The authors tell in detail what vegan food is, what you need to know about switching to a plant-based diet, what are the myths about protein, and which of these myths are still true, and much more. If you need a systematic and rational approach, then you should take note of this manual. Scott Jurek & Steve Friedman “Eat Right, Run Fast” The author of the book is an ultramarathon runner who adheres to a vegan diet. But what is most remarkable, he is also a doctor, so he is more competent in the issues covered than if he were just an amateur. The book “Eat Right, Run Fast” is amazing in that it looks at sports and nutrition from a philosophical point of view. Scott Jeruk is convinced that the desire to spend his whole life in motion, as well as to eat without harm to the world around him, is something that comes from inside a person, his life philosophy, and not a volitional decision. Bob Torres, Jena Torres “Vegan Freak” What if you’re already vegan? And you came to read this article because you feel lonely and misunderstood by the outside world? If so, then Vegan Freak is for you. This book is a real help and support for those who feel uncomfortable surrounded by “normal” people. True, it is worth noting that the author puts issues of ethics at the forefront, rather than health. Jonathan Safran Foer “Meat” Book-revelation, book-research, book-discovery. Jonathan Safran Foer is known around the world for his other works, for example, “It All Illuminated”, “Extremely Loud and Incredibly Close”, but few people know that for many years of his life he was in an endless dilemma between omnivorous and vegetarianism. And in order to make a final decision, he conducted a whole investigation … What? Read the pages of the book. And no matter what diet you follow, this novel will be a real discovery for any reader.
Cooking
Often the transition to veganism is accompanied by a lack of understanding – what to eat and how to cook it. Therefore, we have also made for you a small selection of cooking channels on YouTube, with which it will be easy and pleasant to cook, as well as discover new recipes. Elena’s vegetarian and lean cuisine. Kind recipes Cooking with Lena is a pleasure. Short videos, simple and understandable recipes (mostly vegan), and as a result – delicious, healthy and satisfying dishes from various cuisines of the world. Mihail Vegan Misha’s channel is not just vegan recipes, these are the most long-awaited vegan recipes! He talks about how to make your own vegan sausage, vegan mozzarella, vegan ice cream, vegan tofu, and even kebab. Therefore, if you do not trust mass producers and want to make vegan treats at home, then Misha’s channel is for you. Good karma If you don’t just need recipes, but also information on how to make a menu for the day, how to eat balanced as a vegan, then Olesya’s channel will help you find answers to these questions. The Good Karma channel is a kind of video diary. Very helpful, informative and high quality. Vegan for All – Vegan Recipes If you want even more recipes, then Elena and Veronica’s channel is what you need. Smoothies, pastries, salads, hot dishes, side dishes – and everything is 100% from plant ingredients. The recipes themselves are very detailed and step by step. There will be plenty to choose from – 100%!
Get inspired
Let’s be honest: we all spend a lot of time on the social network Instagram. So why not dilute your feed with vegan accounts that will inspire and motivate you every day? Moby American musician Moby has been a vegan for many years. And all these years he has taken an active civil position in animal rights issues. He openly shares everything on his Instagram, which causes a whole wave of discussions and indignation. Moby is a prime example of endless faith in yourself and your ideals. Paul McCartney Sir Paul McCartney is not only a legendary musician, ex-member of The Beatles, but also an animal rights activist. Paul, along with his late wife Linda McCartney, popularized veganism in England, raised four vegetarian children, and supported animal rights organizations in every possible way. Paul McCartney is currently 75 years old. He – full of strength and energy – continues his concert and human rights activities. Fully Raw Kristina If you are missing juicy photos with fruits and vegetables, intense unforgettable sunsets and fantastic nature shots, then this account is for you! Christina is a vegan and every day she charges her million subscribers with a positive mood. If you lack inspiration and bright colors, then rather subscribe to Fully Raw Kristina. Roman Milovanov Роман Милованов — веган-сыроед, спортсмен и экспериментатор. Он ездит по всей России, проводит лекции, посвящённые отказу от животных продуктов, а также рассказывает в профиле о своей жизни: как путешествует, что ест и к каким умозаключениям приходит. Alexandra Andersson Alexandra switched to a vegan diet in 2013. This decision was not a desire to become part of any movement. According to the blogger, it does not matter for what reason the animal will not be killed, because it is a pity or its meat will be considered harmful. Therefore, she proposes to simply abandon the killing, and therefore the meat. On the channel, Alexandra talks about her lifestyle, about the nutrition of her already three vegan children, and also exposes the misconceptions due to which our society still considers eating animals to be the norm.
Enlightenment
As we promised, comments from nutritionists on the topic of switching to vegan nutrition are at the end of the article. It so happened quite by accident that it was two Tatyanas, two nutritionists, who told us about vegan nutrition from a professional point of view and through the prism of their many years of experience. Happy reading and good health! Tatyana Skirda, nutritionist, holistic specialist, head of the Green.me detox studio, 25 years old vegetarian, 4 years vegan A vegan diet is not for everyone. This is my firm conviction. There are certain features of the body in which it is impossible to switch only to a plant-based diet. These features can be either temporary (pancreatitis, gastritis) or permanent – for example, people with Crohn’s disease need a diet with animal products. As a rule, people know about their diseases and contraindications. Vegetarianism and veganism must be approached consciously, with certain knowledge behind them. And it is important to understand that everything is very individual. If yesterday you ate scrambled eggs with sausage for breakfast, dumplings for lunch, and shish kebab for dinner, then a sharp transition to vegetables will cause at least a huge bloating. When switching to veganism, it is worth considering a lot of different factors: starting with the psychotype and health, ending with the lifestyle of your loved ones and your material well-being. As much as I hate to say that veganism is cheaper, in fact, in our climatic conditions it is not. Personally, I am more of an ascetic in nutrition and it is not difficult for me, if I am passionate about the creative process, to live on a green cocktail and carrots. But food is also a pleasure, and one must be prepared that such a type of nutrition as veganism requires creativity and time. We should not forget about our climate. In Russia, seasonality plays a big role and, being a vegan, it is worth eating vegetables and fruits in accordance with their ripening time. In our conditions, it is not possible to go to the garden all year round and eat freshly harvested products. But who wants, as they say, is looking for opportunities, who does not want – justification. It is not difficult for me personally, living in Russia, to be a vegan. Yes, I would feel better in countries with a warm climate, where the harvest is four times a year, but today everything has been much simplified because of the amazing world communication. Tatyana Tyurina, nutritionist, founder of the Simply Green project, intuitive nutrition consultant, 7 years vegetarian Each person comes into this world with a certain biochemistry and energy. Belonging can be understood in the earliest childhood, and the task of parents is to see what type of food is suitable for the child, accept it and not try to change it by force. Если ребёнок с пелёнок терпеть не может мясо, на употреблении которого так активно настаивает традиционная педиатрия, верьте своему ребёнку, а не врачам, и не заставляйте его есть тефтели! You cannot fool nature. Believe me, if your type of food is vegan, you will have no internal doubts. Your body will either readily accept animal protein or actively fight it. A sharp transition to vegetarianism, and even more so a raw food diet, is a huge mistake! Я очень часто с этим сталкиваюсь в своей практике. Suppose a person eats animal protein all his life, because he was taught so from childhood. His body is adapted to this from birth! Но тут, лет в 30, он чувствует, что статьи из интернета об исцеляющей соковой диете и рассказы супер-энергичной подруги-вегетарианки о том, как классно она себя чувствует, всё больше склоняют к тому, что сыроедение — это отличный способ стать добрее и сбросить пару килограммов… Человек просыпается с решением, что с понедельника будет есть только сырые овощи и фрукты, и накануне устраивает вечеринку «Прощай мясо с сочными бургерами». The body goes crazy from sudden changes and starts to defend itself. Biochemistry changes, all body systems react, a person begins to feel bad. Doctors say that his tests are terrible and he urgently needs to eat beef liver in order to raise hemoglobin. A person believes and believes that vegetarianism simply does not suit him. Without awareness, a large amount of knowledge, constant control of your own well-being, nothing will work, even if you are a vegetarian by nature. Veganism is the perfect nutritional system to feel energized, light, youthful and clean every day! I am a vegetarian, but I have never insisted on using this system for my patients. The transition to a healthy diet should always be gradual, and this is not always about vegetarianism, unfortunately. To be honest, it is surprising to me how often vegetarians scream about healthy eating, but at the same time they are constantly trying to find an alternative to mayonnaise or cheese, eating veg burgers and french fries … I am for healthy habits. If the food is clean, then the body does not ask for foods containing a large amount of salt, fat or additives. Самое важное правило вегана — сбалансированный и разнообразный рацион. Nutrients must come from a variety of foods. It is important not to forget about the control of carbohydrates, even the most useful ones – there should not be a lot of them in the evening. And also, it is important to remember that a large amount of fiber will always cause discomfort if the drinking regimen is not observed. As for synthetic drugs (vitamins and supplements), I am not a supporter of them. I am convinced that it is necessary to work on educating and adapting the body in such a way that all microelements come from food. And artificial vitamins are like an unnecessary vaccination.