20150223_205247 (2)I have to admit, I’ve been eating a lot healthier since about November 2012 (the beginning of my fitness journey) and have been more conscious about where I buy my groceries from – especially my meats (chicken, turkey and fish).  I started buying organic or locally and have been making sure my chicken and turkey meat were farmed raised and cage free, and my fish were wild caught.  However, I have always been intrigued about individuals who were able to live a vegan or vegetarian lifestyle.  I always wondered if I was capable of handling it and would I still get all of my nutrients and build muscles on a plant-based diet.  Well, the only way to find out is to experience it for myself. So I stopped wondering and I took on the challenge on February 21st, 2015.  No meat or foods that contain animal byproducts are allowed to enter my system for 40 days.  I do, however, still consume honey and use honey for most of my beauty regimen.

Now that I have implemented a plant-based diet into my life, I have to make sure I’m receiving all the nutrients I need!  It takes discipline but it’s also not as difficult as it may seem. You can do it too, I promise!  Below are a list of important nutrients we need to maintain a healthy lifestyle and to ensure that we continue to build muscle (I definitely could use the extra help with my muscles since I work out and practice yoga).

During these 40 days I will document my progress, my feelings, my hair, my nails, and my body.  I also have chronic anemia and am really interested to see if it will improve or not after this plant-base diet challenge. Hmmm… and, who knows? This could be the start of a new chapter in my life. Stay tuned for updates.  Enjoy!

Protein

(Beans, Nuts, Seeds, Whole Grains, Legume)

 vegan-protein

Healthy Fats

(Avocados, Nuts, Seeds)

avocado

Iron

(Iron from animal sources is “heme” iron which is easily absorbed into our body. The iron from vegetables is “non-heme” iron and needs other components to be absorbed properly by our bodies.  Thus, while on a plant-based diet, it is important to consume plenty of Vitamin C to help compensate for this and to assist absorption of the iron into your body).iron_food

Carbohydrates/Complex Carbs

(Oatmeal, Brown Rice, Sweet Potatoes, Whole Fruits & Vegetables)

stories-oatheart

Calcium
calcium

B-12

(Neither animals nor plants produce it.  It is found in bacteria that forms in animal feces (which is why most herbivores eat their feces…. ugh, so GROSS). However, B-12 have been added to fortified foods and supplements. Supplements are recommended because as we age we become less able to absorb b12 )

Iodine

salt1

Omega 3 Fatty Acid

(Leafy Greens, Flaxseeds, Chia Seeds, Hemp Seeds, Beans, Seaweeds, Winter Squash, Collard Greens, Wild Ricewinter squash

Zinc & Vitamin D

Photos from:
http://www.riceproteinfacts.com/
http://naturallysavvy.com/
http://www.dhvanishah.com/
Advertisements