Simply Vegan: Nutrition, Healthy Living & Food Industry Secrets
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Transcript of Simply Vegan: Nutrition, Healthy Living & Food Industry Secrets
SIMPLY VEGAN
Nutrition, Healthy Living&
Food Industry Secrets
FOUNDER of Simply Vegan (AKA: Chef J)
YOU WILL LEARN: NOTE:
• Nutrient rich food is filling
• Eat partially RAW sometimes
• Intermittent Fasting Declutters Mind & Body
• Organic may be overated
• Transitioning to a Plant Based diet is ACHIEVABLE
Why Food Utilisation is Crucial
Why Exercise is Important
Nutrients Overlooked as a Vegan Cooking Up A Rainbow is simple
Why Vegan Junk is Not Healthy
Why plant-based diets gives mental clarity and well-being feel
The Food Industry Secrets will help you navigate your new diet
How to Simply Be Food Safe
COPYRIGHT
All Recipes, Photography and information given are the FULL Copyright of Foodtruly Ltd and owned by:
Janice Weir-Germia
You may use these for personal use and to share great healthy tips in person.
All information given in this workbook is for guidance only and NOT to be replaced with GP Advice.
We are NOT happy to have our material shared on social media EXCEPTING with prior written CONSENT and CONTRACTUAL Agreement between Foodtruly Ltd,
Janice Weir-Germia and any persons who have made specific arrangements with the Owners but NOT a Third Party!
We also Reserve the Right to Withdraw our offer at anytime. Thank you for your cooperation and understanding.
Enjoy and make full use of this material
“If Food Is Our MedicineWe Must Eat Good Food”
Aims of Lecture• To understand how Food is utilised by your body• To show the importance and impacts of Exercise on the body• To know basic nutritional needs of your body• To find out how to make that ‘Transition’• How to be ‘Food Safe’
Objectives of Lecture• To consider some of the Food choices to use to remain healthy.• To demonstrate an understanding of how Exercise optimises Healthy Living• Have a plan for obtaining Nutrients essential to your diet.• To look at ways to make a smooth ‘Transition’ using the principle of a RAINBOW.• Understand Food Safety as a personal and ‘Every Life Matters’ concept.
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TABLE OF CONTENTS
FOOD UTILISATION
When we eat food……..
Nutrients are then DeliveredInto the
BloodstreamVia Intestine Wall
Energy &Body Growth
Broken Down
MORE NUTRIENTS = LESS WASTE
Happier You!
EXERCISE FOR YOUR BODY
Why Exercise?
• It can reduce risk of major illnesses
• No organism can survive WITHOUT Exercise
• Early morning is best, you trigger the Happy
Hormone
• Essential role in killing bad cells
• Activity increases the immune system defences
NUTRITIONAL NEEDSBasic Overview of Nutrients Required
• Carbohydrates• Protein• Fat• Vitamins• Minerals• Essential Fatty Acids (EFAs)• Essential Amino Acids• Water
Nutrients can be broken down into TWO categories:
MicroNutrients & MacroNutrients
Micronutrients are made up of:
Vitamins and Minerals
What are the main Vitamins & Minerals
These include the following (which will be dealt with individually in later lectures)
ABCDEK
Folic AcidCalcium
IronChromium
Macronutrients are made up of:
• Carbohydrates;• Proteins; and• Fat
Essential to active fitness professionals.
NUTRIENT SPOTLIGHT!
Proteins&
Water
Protein
Proteins are large complex molecules which play crucial roles in the body.
They are extremely important.
They work the hardest in cells.
Their requirements for the cell includes:
Structure
Function
&
Regulation of the Body's tissues and organs
Proteins are made up of 'Building Blocks', named: Amino Acids
There are hundreds and thousands of these small units, attached in long chains.
20 different types of Amino Acids can be combined to make a protein.
For this reason..
Combinations of proteins
will enable the Vegan Diet to be
Complete and Balanced
Varying your diet because…
It helps your body access varied nutrients
and avoids Deficiencies
WATER
• Transports Nutrients to the Cells
• This is like the best mode of transport your cells have ever had.
Just think of a diamond encrusted Rolls Royce with white leather interior and the best accessories money could buy!
That is what Water is to your body, Luxury Transport, a Smooth Ride.
What is Veganism?
BASIC OVERVIEWVEGANISM
Vegans generally do not eat:1. Meat2. Fish3. Eggs4. Dairy products5. All other animal derived
foods or ingredients.
According to this philosophy, they also do not use other animal products or by-products like honey, leather, silk, wool, soaps, and cosmetics produced by animal products.
BASIC OVERVIEWVEGANISM
Some people become vegans just for a change of diet and maintenance of great health.
Whereas, others may become vegan because they:
1. Want to control diabetes,2. Want to remove extra fat,3. Want to improve heart health.
BASIC OVERVIEWVEGANISM
Why Become A Vegan?
Why you become a Vegan is a good question which needs careful planning to avoid
unnecessary illness.
Some of the biggest problems is sourcing Vitamin B12 and Omega 3 Fatty Acids
BASIC OVERVIEWVEGANISM
WHAT YOU MUST DO IS:
BASIC OVERVIEWVEGANISM
1. Some become vegan for a cleansing diet.
2. Becoming a Vegan is one way of curing symptoms and causes of diseases such as: - High Blood Pressure - Heart Disease - Diabetes and Atherosclerosis
Some of the of the main diseases in humans
WHY?BECOMING A VEGAN
3 To strive for Optimum Health, ALWAYS!
4 To achieve Longevity of Life.
WHY?BECOMING A VEGAN
What Can I Eat?
COOK UP A
SO MUCH TO EATDECISIONS, DECISIONS.
RAINBOW
A Colourful Rainbow is my Guide. Make it exciting not BORING and a CHORE!
Becoming a Vegan does not disadvantage you in any way!
You are at optimum health when you do choose to take this pathway in your diet BUT do so carefully and TRANSITION!
SO MUCH TO EATDECISIONS, DECISIONS.
Our Diet impacts on every aspect of our lives.
EXAMPLE FOODS: Fruits, Vegetables, Beans and Legumes, Nuts and Seeds.
METHODS: Juice, Blend, Steam, Raw, Baked, Fried (not best method), Pan-fried, Jerk or BBQ.
Many ways, Many dishes.
SO MUCH TO EATDECISIONS, DECISIONS.
Take the time to discover NEW FLAVOURS and try some of our recipes in our BONUS section.
Lets take this journey together and Cook Up A Rainbow.
SO MUCH TO EATDECISIONS, DECISIONS.
Can I Transition?
VEGANISM IS FUN
PLAY WITH:
TASTE
T E X T U R E
COLOUR
YOU CAN TRANSITION
Make it A journey of DISCOVERY!
An amazing opportunity to find new things and colours.
I gorge on Colourful foods and encourage you as we take this journey together to Cook Up A Rainbow
VEGANISM IS FUNYOU CAN TRANSITION
Transition is not always easy if you are too regimental.
When you make Veganism:
• an exploration, • a discovery, • a series of experimenting new tastes and
textures and colours
Before you know it, you will find yourself wrapped up in the arms of Health and woven in Happiness
VEGANISM IS FUNYOU CAN TRANSITION
Becoming Vegan is more than a diet.
It is an amazing lifestyle that will fill your life with fun.
Enjoy the journey.
Let’s take this journey together
VEGANISM IS FUNYOU CAN TRANSITION
How Do I Start?
Think of ALL your favourite foods
Now write them down!
WHAT FOOD DO YOU LOVE?STARTING OVER
Let’s Create a chart!
First, write down all of your
Likes and Dislikes
WHAT FOOD DO YOU LOVE?STARTING OVER
Our chart will have 4 sections:
• Healthy Stuff• Comfort Foods• Transition Foods• Foods I Dislike
WHAT FOOD DO YOU LOVE?STARTING OVER
Sometimes, disliked foods are good for you.
I hated Vegetarian Marmite I needed the B vitamins.
Now I include this in my diet When I can
MY CONFESSION
STARTING OVER
Sometimes, disliked foods are good for ME
I hated: ______________________
Nutrients I need: ________________
Now I include this in my diet When I can
YOUR CONFESSION
STARTING OVER
1ST STEPS IN THE TRANSITION
STARTING OVER
Allocate a daily percentage to each section
Increase Healthy Stuff 1 Month/1 Week/1 Meal at a time.
Help yourself to grow naturally into a Vegan/Plant-based Diet.
HOW TO MAKE UP YOUR CHART
1ST STEPS IN THE TRANSITIONSTARTING OVER
EXAMPLE TRANSITION CHART
1ST STEPS IN THE TRANSITIONSTARTING OVER
When you identify what you love in the:
‘Healthy Stuff’ Category
You will begin to see how easily you transition to a Vegan/Plant-based diet with time.
WHAT HEALTHY FOOD DO YOU LOVE?
STARTING OVER
There is so much choice!
You have a LIFETIME to discover and celebrate.
It will be an amazing journey.
Just Begin!
WHAT HEALTHY FOOD DO YOU LOVE?
STARTING OVER
WHAT HEALTHY FOOD DO YOU LOVE?STARTING OVER
FOOD SAFETY
• Keep Food Safe at all times• Poor food handling or cross contamination causes illness• Personal Hygiene• Wearing gloves• Observing correct Temperature Control when cooking
and cooling food• Ensure clean environment for you and the food• Avoid Cross Contamination during preparation and
serving of food • “LIVES MATTER” – Be Food Safe
Food Industry Secrets
• Is Organic food truly Organic?• What is happening to supermarket foods?• Is it important to read the labels?• Mon Santo (GMO Seeds)• Cheap is not always healthy• How much of our food has antibiotics• Is our food chain actually making us sick?• Why are some foods so cheap? – Fillers, Bulk
Ingredients.
Can I Stay Healthy on a Budget?
Y E S
How can I do that?
Increase Nutrition• Use Less
Processing• Go Partially
RAW!!• Enjoy the Journey
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RECIPE BONUSPUMPKIN ICE CREAM
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1 Large Pumpkin roasted and skin removed¼ tsp Rum Flavouring¼ tsp Pineapple EssenceOrange Zest1 tub of Cream Cheese or Silken Tofu10 g Coconut cream Grated Cinnamon bark ½ TspNutmeg for grating (just a Pinch) ¼ Tsp Mixed Spices (sweet spices)
Pumpkin Ice Cream
1. Bake your pumpkin In foil to keep in the flavour. Remove the outer skin and then Puree to a liquid.
2. Place this in a food processor bowl.3. Add Rum flavouring and Pineapple essence4. Grate some Orange zest5. 1 tub of cream cheese or 1 tub of silken tofu 6. 10 g coconut cream grated 7. Add cinnamon, mixed spice and nutmeg to taste8. Blend all ingredients 9. Place in a bowl and freeze for 2 hours SERVING SUGGESTION:• Serve scoops of this ice cream with grated pumpkin OR
chocolate sauce and freshly grated cinnamon using the cinnamon bark! It really is sweeter from the bark ☺
A Sweet and Sassy dessert 61
Ingredients The Preparation
GET THE COOKBOOK
• Caribbean Fusion Series
• Vegan & Vegetarian
• Allergy Free Options
GET THE SEASONINGS
• Freshly Ground• No Salt• No Gluten
Buy On Our Website:
www.turnahpot.com
(Subject to availability)
ORAmazon 62
Online Courses Cook & Dine
Group ClassesALL LEVELS
COOK UP A RAINBOW
By
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