How to Raise a Healthy Vegan Kid

Source: https://lifehacker.com/how-to-raise-a-he…vegan-kid-1828667417
Capture Date: 16.09.2018 23:12:25

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Illustration: Chelsea Beck (GMG)

When it comes to raising a healthy vegan kid, the challenges often aren’t so much nutritional as they are social. Raise your kid vegan, and you’ll hear everyone’s opinions and advice about it, whether you ask for them or not. And even within your own family unit, you’ll need to consider how to talk to your kids about why they’re vegan—whether it be for their health, the environment, animals, or all of the above—and how to properly approach their nutrition.

We spoke with health and culinary experts (several of whom are vegan parents themselves) to get the lowdown on what you need to know to raise a healthy vegan kid. Here’s what they had to say:

Sort Through All the Health Data

Generally speaking, plant-based diets are thought to offer protection from the most prevalent chronic diseases—but the potential benefits for kids aren’t only long-term. “Many of the common allergens—namely, fish, shellfish, dairy, and eggs—are naturally omitted on a plant-based diet,” The Plant-Based Dietitian Julieanna Hever (MS, RD, CPT) says. If you have a child with allergies, know that a vegan diet is a totally legitimate way to go.

The Academy of Nutrition and Dietetics agrees and states in its position paper on vegetarian diets that appropriately planned vegan diets “are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.” It adds that a vegan diet is appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and is suitable for athletes.

Supplement B12

A kid on a well-balanced vegan diet can be as healthy or healthier than any other kid. The only supplement a balanced vegan needs is vitamin B12. But if you have a picky eater or want to be sure to cover your bases, a vegan multivitamin also can’t hurt, Hever says.

If you’re breastfeeding and are vegan yourself, the CDC and ADA recommend supplementing B12, as well. Dr. Klaper suggests supplementing your diet with 500 mcg of methylcobalamin (a form of B12) five to seven times per week and 300 mg of (algae-derived) DHA per day in order to make sure you’re getting enough Omega-3s.

Have a Good Response Ready for ‘The Protein Question’

One of the most common questions vegans get is, where do you get your protein? If you’re raising your kids vegan, you’ll definitely want to have a good response ready.

Here are your two main points: A well-balanced plant-based diet has all the protein you need, and most people in the U.S.—the vast majority of people—get more than the recommended daily allowance (RDA) of protein, but the same number of people get less than the RDA of fiber. By feeding your kids a well-balanced plant-based diet, you ensure they get enough plant-based protein and fiber (not to mention a bunch of other wonderful nutrients).

Here’s a short list of vegan protein sources that should come in handy: beans, lentils, soy milk, tofu, tempeh, seitan, vegan meat products, peanut butter (and other nut butters), nuts, pumpkin seeds, edamame, quinoa, and oats. To give you an idea, one cup of soybeans contains 28.5 grams of protein (roughly the same amount as you’d get in 4 oz of red meat or half a chicken breast), while other beans tend to have around 15 grams per cup. A cup of oatmeal has 4 grams of protein, while two tablespoons of peanut butter has 8 grams. So long as they’re eating a variety of these foods, you don’t need to overdo it. According to national dietary guidelines, a child aged 1-3 should get 13 grams of protein a day; a 4-8 year old, 19 grams; 9-13 year old, 34 grams; and a teenager between 46-52 grams.

So what does a balanced vegan diet look like otherwise? According to this Permanente Journal from 2016, adults should have 5+ servings of vegetables, 2-4 servings of fruit, 6-11 servings of whole grains, 2-3 servings of legumes, 1-2 ounces of nuts, and 1-3 tablespoons of seeds like chia and hemp a day. Depending on the age and appetite of your child, you can adjust that ratio accordingly.

Start the Day with a Smoothie Disguised as Ice Cream

Put a smoothie in a bowl with some toppings and you can call it dessert for breakfast; just use less liquid to make it more like ice cream.

“We start our day off with a smoothie that is packed with nutrients, so even if they eat snacks or just bread the rest of the day, you can feel like they started their day off well and at least consumed some fruits and veggies,” says Jenny Engel, one of the vegan chefs behind Spork Foods.

Spirulina makes a smoothie a fun blue hue, while adding just a little cocoa or carob powder makes a health shake look like chocolate ice cream. For extra fun, make a smiley face out of bananas, granola, nuts, and seeds. For a high-protein smoothie, use a vegan protein powder, and nut butter or this smoothie formula (minus the added agave).

Involve Kids Whenever Possible and Model Good Habits

It’s important to set healthy eating habits early, and to make children feel involved in the kitchen and connected to their food. Work together to grow a garden, shop with them at local farmers markets, and have your child participate in selecting, shopping for, and cooking the recipes you make. The more they feel a part of the process, the less likely they are to rebel against what you feed them—this is true for kids and food whether you’re a family of vegans, omnivores, or anything in between.

“I get them excited about food by cooking with them and growing vegetables in the garden,” says vegan chef Sepi Kashanian. “They want to taste the salad they made themselves.”

Plant-based doctor Michael Klaper suggests that kids’ earliest snacks should be simple—things like carrot and apple slices and broccoli florets, lightly steamed at first, then raw. “If you don’t introduce them to junk foods, they won’t develop a taste for them,” he says, adding that it’s key to set the example. “With kids, the recorder is always on, and it’s important they see their parents eat the same healthy foods that they are told to eat.”

Don’t Assume Certain Foods Are Too Advanced for Their Palates

In that same vein, if you don’t want to have a picky eater on your hands, you’ll be better off introducing your kids to all the same foods you eat as early as possible. Kashanian says she mostly cooks for her daughter the way she would for herself, using plenty of spices, garlic, and onion. Get them exposed and habituated to every vegetable there is as early as possible, and don’t assume they won’t like spinach, kale, or Brussels sprouts.

“If you start your child off seeing all sorts of different foods in the house, and on the whole family’s plate, then it becomes normal to incorporate these foods into their diets,” Engel adds.

But Be Patient with Picky Eating

If you do face picky eating, try to remember that almost every kid goes through it, no matter their diet. To make food extra fun, utilize the rainbow of colors in a plant-based diet with recipes like fruit kabobs or rainbow Buddha bowls.

“We don’t make our kids eat their vegetables to get to dessert, because that can reinforce the idea that veggies are the gross stuff you put up with to get to the prize at the end of the meal,” Engel says. “We just present it in small amounts and ask a few times if they’d like to try.” And if they don’t want to try? It’s your call whether you prefer a tough love approach, but you can always fall back on picky-proof options like PB&Js, vegan nuggets and burgers, and of course, smoothies.

If You’re Transitioning Their Diet, Learn Easy Swaps for Their Favorites

There’s a saying vegans like: “Anything you can eat, I can eat vegan.” And it’s true. There are so many substitutes and ways to veganize common dishes that your kids will never have to go without their favorite foods (even if they subsist on mac and cheese, pizza, or yogurt). Check out this article for simple vegan swaps, this guide to healthy vegan eating, this Trader Joe’s shopping list, and these vegan hacks, and know you can get free live coaching and nutrition consultation at ChooseVeg.com. Vegan recipe sites like Bosh, Vegan Richa, Vegan Yack Attack, and Minimalist Baker are also excellent resources for simple and fun recipe ideas.

Have Quick Go-To Meals That Aren’t All Microwaveable

While there are lots of good

, quick bean and veggie burritos with vegan cheese, or stir frys with veggies, tofu and rice noodles.

Keep an Open Dialogue

Don’t assume kids can’t handle the truth. In fact, the more you help them understand why your family chooses to be vegan, the more they’ll be able to make informed decisions at birthday parties and school.

Whatever your particular reasons for choosing a plant-based diet—you’re raising your child vegan because of a dairy allergy, other health reasons, or environmental or animal rights-related concerns—you’re going to want to explain that. Emphasize that if their friends have different diets, that isn’t a moral failing on their part. They should have an informed idea of why your family eats a plant-based diet, and be able to talk to friends about it without being judgmental. It’s also important to let them know that if they’re being teased at school for being vegan or asked questions they don’t know the answer to, they can always come and talk to you about it.

It can also help to introduce them to other vegans their age, whenever possible. There are lots of vegan kids and teens who are outspoken about why they choose not to eat animals. The burgeoning career of Genesis Butler is worth following with any kid, and you can follow hashtags like #VeganKidsofInstagram to share stories and ideas of other inspiring kids.

Find a Pediatrician Who Gets It (and Then Don’t Stress Too Much)

Check out this database to find a plant-based pediatrician near you who supports this healthy decision and knows about vegan nutrition. A vegan-friendly doctor should be well-versed in plant-based nutrition, and shouldn’t make you feel judged or scared for putting your child on a plant-based diet. They should be well-versed in how to monitor your child’s nutrition, and make you feel you have an ally in making sure your child is following a healthy plant-based diet.

When it comes to healthy growth, you shouldn’t worry more than any other parent. Anecdotally speaking, the kids I’ve met who’ve been vegan since in utero are some of the biggest and heartiest eaters I’ve seen. When everyone from Olympic athletes to celebrities are going plant-based for their health, it’s no wonder that the diet is one that promotes healthy growth. Of course, every kid is different. “As long as the child maintains their curve on the growth charts and their energy is good, everything should be fine,” Hever says.

The Guided Morning Meditation for Beginners (That Will Change Your Day)

Source: https://www.lifehack.org/759825/the-guid…tation-for-beginners
Capture Date: 16.09.2018 22:40:10

The one constant thing in our life is change. We cannot avoid it and the more we resist change the tougher our life becomes.

Trust me, I know this because I was very skilled at deflecting change in my life. We are surrounded by change and it is the one thing that has the most dramatic impact on our lives. Change has the ability to catch up with you at some point in your life. There is no avoiding it because it will find you, challenge you, and force you to reconsider how you live your life.

Change can come into our lives as a result of a crisis, as a result of choice or by chance. In either situation we are all faced with having to make a choice – do we make the change or not? I believe it is always better to make changes in your life when you choose to rather than being forced to.

We however cannot avoid the unexpected events (crisis) in our lives because it is these events that challenge our complacency in life. What we can control when we are experiencing these challenging events, is how we choose to respond to them. It is our power of choice that enables us to activate positive change in our lives.

Acting on our power of choice provides us with more opportunity to change our lives for the better. The more opportunities we create to change our lives the more fulfilled and happier our lives become.

Here are 10 things that you can do that will change your life for the good, forever:

1. Find meaning in life

Spend some time trying to sort out what is important in your life and why is it important.

What is it that you want to achieve in your life? What are your dreams? What makes your happy?

Your meaning in life gives you purpose and sets the direction of how you want to live your life. Without meaning you will spend the rest of your life wandering through life aimlessly with no direction, focus, or purpose.

2. Create a dream board

When we were children we would daydream all the time. We were skilled at dreaming and visualizing what we would be when we grew up. We believed that anything was possible.

As we grew into adults, we lost our ability to dream. Our dreams became hidden and once we started to feel like achieving our dreams was impossible.

A dream board is a great way for us to start believing in your own dreams again. Seeing our dreams every day on a dream board brings our dreams to life. Our dreams become real and we start to have believe in the possibility of achieving these dreams.

3. Set goals to achieve your dreams

Once you know what is important in your life and what your dream life looks like for you, you need to take action and set your long-term, medium, and short-term goals. It is acting on these goals that enable you to achieve your dreams

Remember your goals may change. Always be flexible with setting and achieving your goals as things in life change and your goals need to reflect these changes. It’s the small steps that you take that create the momentum for change to happen in your life.

4. Let go of your regrets

Regrets will only hold you back in life. Regrets are events of the past and if you spend all your time thinking about the past you will miss the present and the future.

You cannot change what you did or did not do in the past, so let it go. The only thing you have control over now is how you choose to live your present and future life.

I had a heap of regrets that were holding me back in my life. I came across the “Balloon Exercise” and got rid of my regrets for good.

What is it? It’s simple — blow up as many balloons as you need. On each balloon write a regret and then let the balloon go. As the balloon drifts off into the sky say goodbye to that regret forever.

A simple and powerful exercise that works and can change how you live your life.

5. Try to do the really scary things

This is all about you choosing to step out of your comfort zone.

Public speaking is one of the most frightening things anyone can do. I was petrified of public speaking, however, I knew that I wanted to be a motivational speaker. So I joined Toast Masters to overcome my fear of public speaking.

My first speech was terrible, my knees were knocking, I broke out in a sweat and I couldn’t stop shaking. But I did it and the feeling of completing this speech, even though it was terrible was great.

I chose to keep going and now I earn a living as a motivational speaker. I am still nervous when I get up to speak however it is an excited nervous and I love it.

Make a list of scary things that you would kind of like to do but are too afraid to. Put a plan in place and then go do them. Never stop doing scary things because if you do your life will become one of complacency and comfort.

6. Start living a well-balanced life

Our health does not remain the same. Our physical, emotional, and spiritual state changes, as we get older. What we can control however is how we feed our minds and our bodies.

Living a balanced and healthy life builds our resilience to the physical changes of our body. Exercise is the best way in which we can attain a positive and optimistic attitude toward life.

Living a healthy, well-balanced life with lots of exercise is a lifestyle choice that without a doubt will give you a happier more satisfied and fulfilled life.

7. Face your fears

It’s easy to ignore our fears and hope that they will go away. Unfortunately, it does not work like that.

If you want to change your life, learn to master your fears so they can’t control you any longer. Our fears are only thoughts in our minds that are not real but over time we have become to believe that they are true.

It is our fears in life that stop us from living our life to the fullest. We know when our fears are controlling our lives because we feel discontent, dissatisfied and unfulfilled.

Once we face our fears we take back our power to choose how we want to live our lives and when we do this we change our lives forever.

Learn how to face your fears with this guide:

How to Overcome Your Irrational Fears (That Stop You from Succeeding)

8. Accept yourself

The only person who is going to create change in your life is you! And to create that change you have to like yourself.

There will be times in your life where you will face rejection and there will be people who will not like you that much. Accepting who you are and loving yourself helps you to move forward in your life.

Putting yourself down all the time and wishing you could be better will only lead you to a life of unhappiness and discontent.

Find your courage, love yourself and step out and do something crazy. Don’t worry about what anyone thinks or whether it is the right thing to do. In your heart if it feels right, act on it and go create the life you love.

9. Live in the moment

Many of us tend to think that the grass is greener on the other side. Often, we get to the other side of the fence we find that this is not so.

The motivation to change our lives comes from our desire to be happy. We are often so busy focusing on our pursuit of happiness that we miss the joy of actually living in the moment.

Our desire to have happiness in our lives is a desire of a future state not of the present. We become so consumed with all our problems and discontent in the present we miss the precious beauty of the moment.

Sitting on the beach eating an ice-cream with your best friend or partner is a moment of happiness. Appreciating and showing gratitude on a daily basis is experiencing happiness in the moment. Helping those in need brings joy and happiness to us.

This is what living our life in the moment is all about – don’t miss these moments because you are too busy focusing on your pursuit of happiness.

10. Experience the joy of learning

Each time you learn something new, you gain more knowledge and with more knowledge comes more confidence.

Learning helps us to be more adaptable and flexible to new situations. Learning encourages us to be more creative and innovative in our thinking and we are therefor more comfortable with the unknown.

Reading books is a great way for us to learn. To fully embrace the joy of learning, never stop reading nor searching for more knowledge.

Learning gives our life meaning and this is what makes our life worthwhile.

You have a choice to make as to how you want to change your life. Choosing to act on these 10 things will, without a doubt change your life forever.

So what are you waiting for? Go do these 10 things now!

Featured photo credit: Priscilla Du Preez via unsplash.com

7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

Source: https://www.lifehack.org/684181/7-day-ve…an-diet-plan?ref=rss
Capture Date: 09.05.2018 23:57:10

Most people that follow a diet plan do it the wrong way.

They either lack the knowledge to properly structure a diet plan or make the diet plan unnecessarily hard. Following a diet plan should be helpful in reaching your goal, not a hindrance.

I’m generally not a big believer in “one size fits all” diet plans, as diet plans work best when customized. This is because there are plenty of variables that need to be considered when structuring a diet plan. These variables include: age, gender, physical activity level, goals such as weight loss, maintenance or muscle build up, food preference or distaste.

All these factors can heavily affect a diet plan. The best diet plan is the diet plan that works for you–one plan that suits your goals and is structured in a sustainable way.

Therefore, the following diet plan is not intended to be followed strictly. Keep the meals and ideas that you like and disregard the other ones. Individualize the plan by yourself using apps such as MyFitnessPal or with the help of a knowledgeable friend or coach.

But let’s first address the basics:

Can’t I just listen to my body?

I know a young woman with a meal plan that consists of bland noodles, literally. The only food that this person eats is noodles. Therefore noodles are on her dining table nearly 365 days a year.

This is incredibly unhealthy for obvious reasons. One food alone doesn’t provide you with the necessary nutrients to sustain a healthy existence. The reason she’s eating only one food and isn’t looking to change anytime soon is because noodles are the only food that she likes.

This is what the nutrition industry doesn’t want you to know: your taste buds can change. Taste is extremely variable. Have you ever eaten a food, hated it, but after continuous exposure to the thing you’ve become accustomed to it? Maybe you even started to like it? This happened to me multiple times.

I just recently started eliminating added salt out of my diet. In the first week every food tasted completely bland. But after 2 weeks, unsalted food tasted completely normal as though it had been seasoned with salt just seconds before.

The truth is, that you can’t listen to your body these days when it comes to your food intake. The nutrition industry is making you addicted to its products by using artificial sweeteners, aromas and colors. The healthiest foods are the ones that you can find in the produce aisle.

But remember that healthy is always relative.

A healthy diet is always relative. – Dr. Michael Greger MD

What is a healthy vegan diet plan?

I remember talking to my mother a couple of years ago. Back then I used to eat McDonalds; after one time I had eaten there I realized that I was not performing at my usual level. This was also the time when I was usually eating about 1 kilogram of meat every single day.

Back then I thought that my diet plan was ‘healthy’. I didn’t realize that there was plenty of room for optimization.

Now I know that healthy is always relative. A pack of donuts is healthy when the alternative is pure sugar. Pancakes are healthy if the alternatives are donuts. Whole grain vegan pancakes are healthy if the alternative is traditional pancakes.

Healthy is relative. The healthiest diet plan for you is the one that fits these two premises:

  • It improves your current situation
  • It can be followed in the long-term

The benefits of a healthy vegan diet plan

A couple of my friends tank their cars with premium gasoline, yet don’t pay attention for a single minute to the foods they put in their bodies. Their flats where they choose to live in are decorated by designers. Yet they don’t take care of the place where they necessarily have to live in: their bodies.

Your body is renewing itself every 7-10 years. This is pretty astounding. A couple trillions of cells get replaced in that period. And where does your body get the building blocks from? Your diet.

You have to set your priorities straight. Don’t be penny wise and pound foolish.

The 7-day vegan diet plan

This plan is suited to reach an average goal of about 2,000 calories per day (1942cal to be exact). This is the ideal calorie intake of an average women, or for an average man who is looking to lose weight (500 calorie deficit per day, resulting in about 0.5kg weight loss per week).

The amount of fiber is around 50grams, which is nearly double the amount of the minimum daily intake and three times the amount in the average american diet.1

This means that the meal plan is extremely healthy in comparison to what you’ll find on the market. You might feel a big increase in your energy.

This meal plan is ideally for people who want to start eating a vegan diet. The meals are diverse, so you’re able to see the full range of what you can expect on a vegan diet.

Note: This plan is not meant to be followed 100%. Take all the positive things that you want from this plan and eliminate the negative ones. If you want to have a fully customized plan, you can visit my website (Hint: There’s a free gift for you).

Important: Drink 3-4 liters of water every day and add green tea / coffee to your diet, as these are antioxidant-rich and healthy beverages.

Day 1

Total: 1614 calories, 231g carbs (66%), 50g fat (14%), 71g protein (20%), 45g fiber

Breakfast

Banana-Ginger-Pear-Bowl
(734 calories, 98g carbs, 27g fats, 32 g protein, 20g fiber)

Ingredients

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl. Add the soy milk.

Lunch

Amaranth-Hemp Seed-Salad
(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

Ingredients

  • 1 Nori leaf, chopped
  • 4 handful of mixed salads
  • 10g of amaranth
  • 1 handful of sugar snaps
  • 2 tablespoons of hemp seeds

Steps

  1. Put all the ingredients in a bowl.
  2. Add some dressing, I recommend an Italian dressing.
  3. Make sure you use only a little bit of oil.

Snack

Banana Ice-Cream
(210 calories, 54g carbs, 1g fat, 0g protein, 6g fiber)

Ingredients

  • 2 Ripe Bananas

Steps

  1. Peel and slice the bananas, place them in a container and freeze them for 1 hour.
  2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
  3. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
    You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

Dinner

Healthy Greens Plate
(420 calories, 52g carbs, 11g fats, 26g protein, 11g fiber)

Ingredients

  • 100g brown rice (cooked)
  • 200g firm tofu
  • 2 cups broccoli

Steps

  1. Cook the brown rice and the broccoli in a medium-sized pot.
  2. Add the tofu in a pan with a little bit of water.
  3. When the ingredients are ready: Drain the water.
  4. Add flaxseeds for extra crunchiness and health.

Day 2

Total: 2219 calories, 295 carbs (67%), 56g fat (13%), 87g protein (20%), 74g fiber

Breakfast

Breakfast Bowl
(787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

Ingredients

  • 1 banana
  • 1 pear
  • 1 date, stoned
  • 3 tablespoons of almonds
  • 1 tablespoons of flaxseeds
  • 1/2 cup of millet flakes
  • 1/2 tablespoon of grated ginger
  • 250ml soymilk (low-sodium)

Steps

  1. Peel the banana.
  2. Stone the pear.
  3. Cut the banana, pear, almonds and the dates into tiny pieces.
  4. Put all the ingredients into a bowl.
  5. Add the soymilk.

Lunch

Spaghetti with White Bean Tomato Sauce
(373 calories, 66g carbs, 10g fats, 15g protein, 11g fiber)

Ingredients

  • 2 ounces uncooked whole-grain spaghetti
  • 5-ounces low-sodium tomato sauce
  • 3-ounces low-sodium cannellini beans, drained and rinsed
  1. Cook the spaghetti according to the package directions; drain.
  2. Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
  3. Serve the spaghetti topped with the tomato-bean mixture.

Snack

On-the-go Smoothie (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

Ingredients:

  • 1 very ripe banana
  • 2 cups frozen raspberries
  • 1 cup soy milk

Steps

  1. Combine all the ingredients in a blender.
  2. Blend for about 2 minutes.

Dinner

Bean-Kale Madness
(674 calories, 106g carbs, 11g fat, 36g protein, 23g fiber)

Ingredients:

  • 100g amaranth (cooked)
  • 200g kale
  • 2 cups kidney Beans

Steps

  1. Cook the amaranth and the kale in a medium-sized pot.
  2. Add the kidney beans in a pan with a little bit of water.
  3. When the ingredients are ready: Drain the water.
  4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Day 3

Total: 1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiber

Breakfast

Banana-Ginger-Pear-Bowl
(734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)

Ingredients

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl.
  3. Add the soy milk.

Lunch

Green Salad with Edamame and Beets
(271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

Ingredients

  • 2 cups mixed greens
  • 1 cup shelled edamame
  • 1/2 medium beet, shredded
  • 1 Tbsp. chopped fresh cilantro

Steps

  1. Combine greens, edamame, beet and cilantro.
  2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

Snack

Handful of Pecan Nuts
(301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)

Ingredients

  • pecan nuts

Steps

  1. Put a handful of antioxidant-rich nuts in your hands.
  2. Then eat it. Simple.

Dinner

Rice, Kale and Beans Combination
(566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)

Ingredients

  • 1 cup brown rice
  • 200g kale
  • 2 cups Kidney Beans

Steps

  1. Cook the brown rice and the kale in a medium-sized pot.
  2. Add the kidney beans in a pan with a little bit of water.
  3. When the ingredients are ready: Drain the water.
  4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Day 4

A high calorie day. When you’re following a diet plan, it is not necessary to have every single day at the same calorie level. You’re allowed to splurge, just don’t forget to make up for it the next or the previous day. What matters is the calorie level over the week.

Total: 2557 calories, 212g carbs (46%), 167g fat (46%), 82g protein (18%), 65g fiber

Breakfast

Breakfast Bowl
(787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

Ingredients

  • 1 banana
  • 1 pear
  • 1 date, stoned
  • 3 tablespoons of almonds
  • 1 tablespoons of flaxseeds
  • 1/2 cup of millet flakes
  • 1/2 tablespoon of grated ginger
  • 250ml soymilk

Steps

  1. Peel the banana.
  2. Stone the pear.
  3. Cut the banana, pear, almonds and the dates into tiny pieces.
  4. Put all the ingredients into a bowl.
  5. Add the soy milk.

Lunch

Almond-Flaxseed-Burger – combined with Sweet Potatoes
(1520 calories, 78g carbs, 125g fat, 43g protein, 39g fiber)

Ingredients

  • 2 garlic cloves
  • 1 cup of almonds
  • 6 tablespoons of flaxseeds
  • 2 tablespoons of apple cider vinegar
  • 2 tablespoons of coconut oil
  • 1 cup sweet potatoes

Steps

  1. Put the sweet potatoes into the oven.
  2. Blend all the other ingredients together. Form two burger patties.
  3. You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
  4. Cook until they’re golden.
  5. Add the sweet potatoes.

Dinner

Amaranth-Hemp Seed-Salad
(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

Ingredients

  • 1 Nori leaf, chopped
  • 4 handful of mixed salads
  • 10g of amaranth
  • 1 handful of sugar snaps
  • 2 tablespoons of hemp seeds

Steps

  1. Put all the ingredients in a bowl.
  2. Add some dressing, I recommend an Italian dressing.
  3. Make sure you use only a little bit of oil.

Day 5

An extremely low fat and calorie day, as Day 4 had over 150+ grams of fat and over 2.5k calories. We’re making up for it at that time with low calories and fat. Our fiber is still high though, which means you won’t starve.

Total: 1376 calories, 240g carbs (70%), 30g fat (9%), 71g protein (21%), 61g fiber

Breakfast

Blueberry-Antioxidant-Smoothie
(237 calories, 66g carbs, 5g fat, 4g protein, 24g fiber)

Ingredients

  • 1 ripe banana
  • 3 cups of cold water
  • 1 cup of blueberries
  • 1 tablespoon of flaxseeds
  • 1 tablespoon stevia sweetener
  • 1 tablespoon of mashed rooibos

Steps

  1. Combine all the ingredients in a blender.

Snacks

Fruit platter
(407 calories, 93g carbs, 1g fat, 6g protein, 8g fiber)

Ingredients

  • 1 cup blueberries
  • 2 bananas
  • 2 oranges

Steps

  1. Peel the orange and the bananas.
  2. Slice them both into mouth-sized pieces.
  3. Add the blueberries.

Lunch

Kale and Beans Combination
(318 calories, 58g carbs, 3g fat, 23g protein, 21g fiber)

Ingredients

  • 200g kale
  • 2 cups Kidney Beans

Steps

  1. Cook the kale in a medium-sized pot.
  2. Add the kidney beans in a pan with a little bit of water.
  3. When the ingredients are ready: Drain the water.
  4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Dinner

Tofu Scramble
(414 calories, 23g carbs, 21g fat, 38g protein, 8g fiber)

Ingredients

  • 1 teaspoon olive oil
  • ¼ cup onions, chopped
  • 1 cup red and green bell peppers, chopped
  • 1 cup spinach
  • 12-14 ounces tofu, crumbled
  • Salt and pepper, to taste

Steps

  1. Heat oil in a pan, add onions and peppers.
  2. Sauté until vegetables are softened.
  3. Add spinach, crumbled tofu, salt and pepper.
  4. Cook for a few minutes on medium heat and serve.

Day 6

A great idea for someone that is interested in eating more, small meals per day. There are 2 snacks included.

Total: 1599 calories, 283g carbs (78%), 20g fat (6%), 60g protein (16%), 47g fiber

Breakfast

On-the-Go Smoothie
(385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

Ingredients

  • 1 very ripe banana
  • 2 cups frozen raspberries
  • 1 cup soy milk

Steps

  1. Combine all the ingredients in a blender.
  2. Blend for about 2 minutes.

Lunch

Spelt noodles with BeyondMeat
(523 calories, 79g carbs, 6g fats, 33g protein, 9g fiber)

  • 85g of spelt noodle (uncooked)
  • 3-ounces of Chicken Free Strips by BeyondMeat
  • 5-ounces tomato sauce

Steps

  1. Cook the noodles according to the package directions; drain.
  2. Meanwhile, in a medium saucepan, cook the chicken free strips to your liking.
  3. Add the tomato sauce.
  4. Serve the noodle with the tomato and vegan chicken mixture.

Snack

Handful of berries
(85 calories, 21g carbs, 1g fat, 1g protein, 3g fiber)

Ingredients

  • Blueberries / Raspberries

Steps

  1. Put a handful of antioxidant-rich berries in your hands.
  2. Then eat it.

Dinner

Green Salad with Edamame and Beets
(271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

Ingredients

  • 2 cups mixed greens
  • 1 cup shelled edamame
  • 1/2 medium beet, shredded
  • 1 Tbsp. chopped fresh cilantro

Steps

  1. Combine greens, edamame, beet and cilantro.
  2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

Dessert

Fruit Pops
(335 calories, 77g carbs, 1g fat, 5g protein, 1g fiber)

Ingredients

  • About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)

Steps

  1. Fill an ice pop mold (set of 6) with the juice, put a wooden stick in there.
  2. Let it freeze for a couple of hours.
  3. To remove a frozen pop from the mold, run briefly under warm water.

Day 7

A diet has to be sustainable. Today we eat pancakes for breakfast.

Total: 2355 calories, 385g carbs (74%), 66g fat (13%), 67g protein (13%), 85g fiber

Breakfast

Banana-Chocolate Pancakes
(1,375calories, 218g carbs, 47g fat, 47g protein, 65g fiber)

Ingredients

  • 2 peeled and mashed bananas
  • 2 dried dates, stoned
  • 20g amaranth
  • 240ml chocolate hemp milk
  • 250ml water
  • 70g buckwheat flour
  • 4 tablespoons of linseeds
  • 4 tablespoons of hemp protein
  • 3 tablespoons of carob powder
  • 2 tablespoons of cacao nibs

Steps

  1. Blend all these ingredients together.
  2. Pour very few coconut-oil (use an oil-spray) into a baking pan.
  3. Pour the ingredients into the baking pan until you have the right size of the pancake for you.
  4. Bake for 5 minutes, turn it to the other side and bake for another 5 minutes.

Lunch

Amaranth-Hemp Seed-Salad
(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

Ingredients

  • 1 Nori leaf, chopped
  • 4 handful of mixed salads
  • 10g of amaranth
  • 1 handful of sugar snaps
  • 2 tablespoons of hemp seeds

Steps

  1. Put all the ingredients in a bowl.
  2. Add some dressing, I recommend an Italian dressing.
  3. Make sure you use only a little bit of oil.

Dinner

Mint Couscous
(730calories, 140g carbs, 23g protein, 8g fat, 12g fiber)

Ingredients

  • 3/4 cup hot mint tea
  • 3/4 cup uncooked couscous
  • 4 to 5 dried apricots
  • 8 to 10 pitted dried black olives
  • 1 tablespoon chile paste, preferably harissa sauce
  • 1/3 cup cooked chickpeas, drained and rinsed

Steps

  1. Combine the hot tea and couscous in a medium bowl.
  2. As the couscous absorbs the liquid, slowly fluff it with a fork.
  3. Add the remaining ingredients, stir together and serve.

Get More Done At Work The Easiest Way Possible

Source: https://www.makeuseof.com/tag/get-more-d…ing-proper-posture/#
Capture Date: 11.03.2018 15:05:07

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