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    The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners
    The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners
    The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners
    Ebook242 pages2 hours

    The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners

    By Lewis Haas

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    About this ebook

    The Complete Vegan Guide for Beginners - Veganism Boxed Set

    "The Basics of a Healthy Vegan Lifestyle: How to Live Meat-Free and Dairy-Free"
    "Basic Vegan Recipes: For Breakfast, Lunch, Dinner & Snacks"
    "Vegan on a Budget: Making Veganism an Affordable Lifestyle"

    The vegan lifestyle is not just another popular diet plan, and the world is beginning to know why. Veganism is helpful for those who wish to live a healthier life, lose weight, reduce the risk of chronic disease and so much more.

    A diet free of animal products also means living a greener life and changing the world for the better—one plate at a time. However, one of the greatest reasons to become vegan is to put an end to the unethical slaughter of animals for human consumption.

    See the difference a plant-based diet makes in your life! Whether you want to improve your overall health, shed a few pounds, demonstrate your compassion for animals, or help the environment, “The Vegan Bundle” shows you the way. This series of vegan books guides you every step of the way, giving you the tools, resources, and recipes you need to make the vegan transition - healthfully, joyfully, and deliciously.

    In "The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners" you will find practical advice for:

    -How to differentiate between vegan, raw vegan, lacto-ovo vegetarian, pescatarian, flexitarian, paleo, and macrobiotic diets
    -Reliable evidence of why veganism is the better option
    -How to stay fully nourished and healthy while abstaining from meat and dairy
    -Common nutrition myths and explains the best sources of nutrients
    -How to choose healthy options while staying animal-friendly
    -How to adapt gradually to a vegan lifestyle
    -Practical strategies for eating out, traveling, and attending social occasions
    -How to become a savvy shopper, eat healthfully affordably, restock your kitchen, read labels, and prepare nutrient-rich meals without feeling overwhelmed
    -Delicious, nutrient-rich, easy plant-based recipes
    -How to experience the tangible and intangible benefits of living a healthy, compassionate life, including achieving healthful numbers for cholesterol, blood pressure, weight, and more
    -An introduction to more advanced vegan lifestyles and diet changes (i.e. Raw Vegan, 80/10/10, Raw till 4, High-Carb Low-Fat Vegan, or Plant-Based Vegan)
    -There are over 50 recipes that range from grain-based, nut-based, soy-based, legume-based, and vegetable-based meals
    -A variety of breakfasts, snacks, salads, soups, sandwiches, entrees for any meal, and healthy, low-fat vegan desserts
    -Tips on saving money
    -How you benefit your budget and the environment
    -Meeting your unique nutritional need and goals
    -Where to find the best deals
    -Macronutrients & micronutrients and how they fit into a vegan lifestyle.
    -Get plenty of protein for your body to function properly
    -Consuming healthy fats and avoiding the unhealthy fats
    -A 5-Day & 7-Day Sample Meal Plan
    -Numerous recipes to incorporate into your meals
    -Additional tips to stretch your dollar with bulk items and seasonings
    -And so much more

    LanguageEnglish
    PublisherOne Jacked Monkey
    Release dateDec 5, 2016
    ISBN9781370009428
    The Vegan Bundle: Easy Steps to a Healthy Diet for Beginners

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      Book preview

      The Vegan Bundle - Lewis Haas

      Have you ever wondered why New Year’s Resolutions never seem to stick? On January 1st, people are determined to fulfill the promise they made to themselves. Yet, January flies by without their intended outcome. Due to professional and personal commitments, their goal only gets half completed. Many people give up or feel guilty for being unable to stick to their goals. If you’re one of those people, stop blaming yourself. Lifestyle habits are hard to break, or even impossible, if there isn’t some guidance or a plan to put in place. You may have an admirable goal and your inability to meet it has nothing to do with your conviction. All you need is a little support and guidance along the way. You need a concrete plan to fulfill your goal.

      This handbook is the support and the guidance new vegans need to make a lasting lifestyle change. New vegans come from many different backgrounds and have diverse reasons for committing to this lifestyle. This book examines veganism from a number of perspectives and emphasizes flexible adaptation to the ideas put forth in the text.

      One of the book’s main themes is that veganism is a return to the more natural, intuitive way of eating. The Standard American Diet (SAD) is mainly comprised of an exorbitant amount of animal products and food from boxes, only made edible by adding chemicals, sugars, fats and extra sodium to them. Veganism, however, is a more natural way of eating and dates back to our hunter-gatherer way of life. Humans should naturally eat a diet mainly composed of fruits, tender greens and vegetables, seeds, nuts and legumes. Meat was a luxury to have once in a while. It certainly was not the staple of every meal.

      The first chapter provides an overview of the different types of diets that limit the consumption of animal products. The chapter proceeds to explain the important ethical, environmental, and health distinctions between veganism and vegetarianism in order to make the claim that veganism is a better choice than other diets that only limit the consumption of animal products. The second chapter flows into a detailed discussion about the ethical, health and environmental reasons to become a vegan.

      The third chapter is the benefits of vegan nutrition and to dispel any myths related to veganism. While the moral and the environmental reasons for veganism receive little to no contention, many non-vegans question the vegan’s ability to meet complete nutritional requirements. Furthermore, I’ll cover concerns of nutritional deficiencies in veganism. The book looks at the role of protein, vitamin D, vitamin B12 and calcium in the vegan diet.

      Chapter four helps new vegans discern what foods to buy and what items should always be in the pantry or fridge. This is to ensure a tasty and affordable vegan meal is never inconvenient. The chapter also discusses how to make your vegan lifestyle affordable by providing suggestions about where to buy food and the types of foods that should be considered staples. (Hint: fresh, seasonal produce!)

      The fifth chapter displays how the aforementioned foods can be used to create delicious, vegan meals. The fifth chapter includes a five-day 2,000 calories sample meal plan. Each day includes breakfast, lunch, dinner and at least two snacks. The meal plans are general suggestions, can be adapted to suit your needs or simply used as inspiration for your own meal plans. The emphasis is on meeting personal preferences and nutritional requirements.

      The sixth and seventh chapters discuss the effects your new vegan lifestyle may have on other aspects of your life. The sixth chapter focuses on animal products used in textile and cosmetic industries. Ultimately, the choice to expand your veganism to textile and cosmetic industries is up to you. New vegans may want to do this gradually. The seventh chapter offers tips for eating out with non-vegans.

      Chapter eight delves into the different types of veganism and suggests that beginners to veganism focus more on making veganism work for them, rather than focusing on how to fit into a subset vegan lifestyle.

      Lastly, I want you to know that veganism is a lifestyle change dedicated to greater love and respect for all beings on this planet. Whenever snares or roadblocks appear, new vegans should take solace in their kinder, gentler, and more peaceful way of living. With a plan and noble causes, new vegans following this book will stick to their resolutions and convictions for years to come.

      Chapter 1: Flexitarian, Pescatarian, Vegetarian, Vegan, Confuse-itarian?

      Most everyone likes labels since they simplify complex and nuanced ideas that are otherwise difficult to discern. However, everyone also likes to be thought of as individual, which creates the paradox of creating so many terms that labels become pointless. In fact, some people label themselves label-free which perfectly encapsulates this labeling madness.

      Perhaps nowhere in our modern society does this labeling paradox appear than in the numerous terms for dietary lifestyles. These lifestyles include:

      Vegan

      Raw Vegan

      Lacto-Ovo Vegetarian

      Pescatarian

      Flexitarian

      Paleo

      Macrobiotic

      The list goes on and on.

      This introductory chapter will first clear up the differences between diets that restrict the consumption of animal products. It will then explain why veganism (whether you choose to be raw vegan, raw till 4 vegan, etc.) is by far the best and easiest-to-follow dietary lifestyle.

      The term flexitarian combines flexible with vegetarian, exactly as its terminology implies. Followers cut back on their meat and seafood consumption, but do not eliminate it. There is not a set amount of meat or seafood you are allowed to eat, but the general consensus is that followers still follow a predominately plant-based diet and are completely meatless at least once a week. There are no rules as to what type of meat or seafood is consumed. Dairy and egg products are permitted in this diet.

      Pescatarians are stricter flexitarians since they refrain from meat (poultry, pork, beef) but eat fish. This term combines the Italian word for fish, pesce and vegetarian. Some pescatarians consider themselves vegetarian, but they are simply a more restrictive version of a flexitarian. Like flexitarians, pescatarians often choose to limit their consumption of animal products for health reasons. Like flexitarians, there is no limit to their dairy and egg consumption. Pescatarianism and flexitarianism are among the most common dietary lifestyles that are based on the reduction or limitation of animal products. A study conducted by The Vegetarian Resource Group discovered roughly 30-40% of the U.S. population is at least interested in choosing to order or cook meals without meat.

      Flexitarians and pescatarians are not true vegetarians as they still consume meat. True vegetarians never eat fish, poultry, or shellfish. Many vegetarians eat dairy and eggs and some will refrain from eating foods that possibly contain animal products, such as chicken stock and gelatin. Vegetarians who choose to eat dairy products, but not eggs, are called lacto-vegetarians. Vegetarians who eat egg, but not dairy products, are called ovo-vegetarians. Finally, the most common type of vegetarian is a lacto-ovo vegetarian. These vegetarians consume dairy and egg products but restrict all other animal products.

      The Vegan Society defines veganism as a lifestyle that avoids food or other products whose production or distribution resulted in the harm, suffering, and exploitation of animals. In layman’s terms this means that authentic vegans eat no meat, poultry, fish, shellfish, dairy, eggs, and other animal products such as honey and gelatin. Some vegans also choose to refrain from buying or using any non-edible products made from animals such as leather and wool.

      These are the main dietary lifestyles that revolve around restricting the consumption of animal products. Readers new to these lifestyles may wonder why people choose to be vegan rather than these other options, particularly vegetarianism. Many vegetarians believe that by not eating meat they are staying ethical and healthy. However, this is not the case due to the cruelty of the dairy industry and the fact that Western Vegetarian diets tend to be no more healthful in many respects than standard meat-eating diets.

      Vegans see the dairy industry as one of the most barbaric parts of the animal industry. In many ways, the dairy industry is in fact crueler than the meat industry because animals survive longer under more torturous conditions. For example,

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