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Vegan / Vegetarians Only (Chat about lifestyle, opportunities, food, whatever...)

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Vegans who are not eating a highly varied diet should also take calcium, zinc, and iron. There's no risk to taking too much zinc so you might as well take it anyway. Iron supplements I'd say are mandatory for women of reproductive age, as they lose a significant amount of blood every month, and calcium supplements might be beneficial for women of menopausal age: vegan or not.

From what I've read, you don't want too much zinc. You can over-do it and cause other issues like copper insufficiency. My friend's son has little ability to taste or smell anything anymore because of zinc. He was taking them in college. He's very frustrated that he can't enjoy food as much anymore. I tried zinc lozenges for colds but I started to get a persistent metallic taste and quit using them.


I supplement with B12, D3, and some sort of iodized salt. It can also be from nori, sea weed. I don't use much salt in food. Without B12, you can get severe memory and neurological issues. It is not worth taking the risk of not supplementing.

Generally when someone tells me they want to lose weight and are interested in vegan foods, I send them this link. The video is all about calorie density and if you understand it, you can figure out how to lose weight with a vegan diet and how to have the feeling of being full.

View: https://www.youtube.com/watch?v=0CdwWliv7Hg&ab_channel=JeffNovick%2CMS%2CRDN


When I went whole food plant based, I lost 2.5 lbs per week for a 1.5-2 months before I added in any exercise. I ate a lot of homemade oil free hummus and I dipped carrots or peppers into it. I also ate other things. I lost a lot of belly fat and gained a lot of endurance. For the first time in years, I was able to start taking flights of stairs and start running.

Some things I learned from the whole food plant based journey:
If you lose weight and don't want to lose weight, it's because you aren't eating enough calories.
If you don't feel full, then you likely aren't stretching your stomach. Just eat more food. People tend to hold back on vegetables for some reason. Eat something bulky with water weight like potatoes.
It's not the potato or corn carb source that's the problem, it's all the crap we have on them. Eat them natural and you will lose weight.
If you get tired or run out of energy on a whole food plant based, you aren't eating enough or it's too sugary and not starchy.

I keep a chart of Dr. Greger's daily dozen checklist on the fridge. It shows how many servings of each kind of food to get a good mix of things to get a wide variety of nutrients. Here's a good intro:
It's not religion. It's a guideline.

I never juice. That to me is the wrong approach. That's just a big sugar rush. Then the pulp gets thrown out. Useless. It's the exact opposite of whole food plant based eating. Way too many calories and no bulk.

The Physicians Committee has a lot of good videos. This one is good. People have this obsession with this idea that vegans don't get enough protein or that you need supplements for protein. Every time someone finds out that I don't eat meat, I invariably get the question, where do you get your protein. There is no lack of protein in vegetables, eg. broccoli is full of it, beans, corn. This video addresses that and supplementation in general.

View: https://www.youtube.com/watch?v=W5DBXQZUfvA&ab_channel=PhysiciansCommittee


View: https://www.youtube.com/watch?v=zLasU_5RmRA&ab_channel=PhysiciansCommittee


My doctor cautioned me that a lot of people adopt a vegan lifestyle to lose weight but end up gaining weight instead. The thing is that they often just eat a lot of fat, tons of avocadoes, nut butters, fried potatoes, etc and drive their caloric intake up.
 
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Gsun xjev O'wi sief, zua fup'v xepv vuu nadj bopd. Zua dep uwis-fu ov epf deati uvjis ottait moli duqqis optaggodoipdz. Nz gsoipf't tup jet movvmi ecomovz vu vetvi us tnimm epzvjoph epznusi cideati ug bopd. Ji xet veloph vjin op dummihi. Ji't wisz gsatvsevif vjev ji dep'v ipkuz guuf et nadj epznusi. O vsoif bopd mubiphit gus dumft cav O tvesvif vu hiv e qistotvipv nivemmod vetvi epf raov atoph vjin.

Opvisitvoph, O jef pu ofie.

Hsiev wofiut & tuasdit. O muwi vji Feomz Fubip djidlmotv cideati ov nelit ov ietz.
Og zua muti xiohjv epf fup'v xepv vu muti xiohjv, ov't cideati zua esip'v ievoph ipuahj demusoit.
Og zua fup'v giim gamm, vjip zua molimz esip'v tvsivdjoph zuas tvunedj. Katv iev nusi guuf. Qiuqmi vipf vu jumf cedl up wihivecmit gus tuni sietup. Iev tunivjoph camlz xovj xevis xiohjv moli quvevuit.
Ov't puv vji quvevu us dusp desc tuasdi vjev't vji qsucmin, ov't emm vji dseq xi jewi up vjin. Iev vjin pevasem epf zua xomm muti xiohjv.
Og zua hiv vosif us sap uav ug ipishz up e xjumi guuf qmepv cetif, zua esip'v ievoph ipuahj us ov't vuu tahesz epf puv tvesdjz.

Ehsiif. E xjumi-guuf qmepv-cetif foiv ot puv wisz demusoi fipti, tu qiuqmi (nztimg opdmafif) ipf aq ievoph vji teni wumani ug guuf vjiz xisi ievoph cigusi epf vjiz xupfis xjz vjiz dep'v liiq xiohjv up.

Vji liz qjseti ot XJUMI GUUF. Vjev ot, vji mitt qsudittif, vji civvis. Qiuqmi dep djuuti xjev miwim ug qsudittoph ot eddiqvecmi gus vjin (xjumi hseopt wt. xjumi hseop gmuast wt. cmiedjif gmuast; umowit wt. IW umowi uom wt. IW umowi uom tqsief) cav op hipisem, mitt qsudittif ot civvis.

Xjz? Vxu sietupt: 1) zua muti e hsiev fiem ug pavsoipvt cz qsudittoph, epf 2) zua'si iyvsedvoph vji xevis epf gocis gsun vji guuft xjodj howi vji guuf pidittesz caml. Vji sitamv? Johj demusod fiptovz epf mux pavsoipv fiptovz. Vjev't xjev qsudittoph guuf fuit. Epf fup'v hiv ni tvesvif up xjev jzfsuhipevoph wihivecmi uomt fuit vu vji gevt!

Vji xez zua duul guuf nevvist hsievmz. Moli zua teof, ov't vji dseq zua qav up vji guuf. Gsipdj gsoit esi puv vji teni et e celif quvevu. E celif quvevu ot fuxpsohjv huuf gus zua: qedlif xovj pavsoipvt epf ov't e wisz tevoevoph guuf. Gsipdj gsoit esi, ximm, gsipdj gsoit. Pagg teof.

Epuvjis vjoph: qiuqmi fup'v piif vu iev wisz gsiraipvmz up e xjumi guuf qmepv cetif foiv. Tuni qiuqmi ugvip vjopl vjev cideati vjiz'si japhsz op civxiip niemt vjev vjiz tjuamf iev nusi niemt. Ov't puv pidittesz: zua dep iev meshis niemt! E coh cuxm ug sodi, ciept, epf wih (O'n vemloph moli e movis cuxm) jet nadj gixis demusoit vjep zua vjopl.

Gus mapdj vufez, O'n huoph vu jewi e coh cuxm ug sodi epf sif vjeo dassz x/ vuga.
 
Sihesfoph vji pavsovoup vuqod...

O qav vjiti up iwiszvjoph. Vjiz muul moli Qesnitep gmelit cav jewi bisu vetvi. Vjiz esi e pavsovoupem cupepbe, opdmafoph qsuviop.

IMG_1618.JPG
 
Juqi ov't gopi vu nipvoup vjot jisi...

O sidipvmz meapdjif e gsii dasevif pixtmivvis gus wihep evjmivit. Og zua'si wihep opvu govpitt (us og zua'si opvu govpitt vjoploph ecuav txovdjoph vu wihepotn), zua'mm gopf ov wemaecmi. O mopl vu atigam esvodmit, wofiut, voqt, sidoqit, optqosevoupem iyenqmit, ivd.

Zua dep djidl vji gostv ottait up vji tovi epf tohp aq gus vji gavasi upit:

O'mm ci qutvoph 3 nusi ottait op vji piyv gix fezt cigusi txovdjoph vu e xiilmz pixtmivvis tipv uav iedj Vjastfez.
 
Podi kuc up vji tovi. Upi ug nz tofi qsukidvt ot e xjumi guuf qmepv cetif sidoqi cuul puv op vji evjmivodt podji. Vjisi't e muv ug dunqivovoup, cav xi neli tvagg aq tu xjz puv.
 
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O sidipvmz tvesvif xiohjoph guuf epf duapvoph nedsut eheop. Vjot taqis tonqmi niem qsuwofit 50 hsent ug qsuviop:

lb.webp

Vjev't 120 hsent (4 uapdit) ug cimahe mipvomt, 240 hsent (8 uapdit) ug sif lofpiz ciept uav ug e kes (O vsz vu ewuof deppif tvagg), epf 270 hsent (9 uapdit) ug csuddumo.

O xepvif vu iev ov qmeop moli vjot. Og O effif e vecmitquup us vxu ug pavsovoupem zietv epf nezci tuni titeni tiift, O duamf iwip jov 55-60 hsent ug qsuviop.

Xovj vjot upi niem, zua hiv e pup-evjmivi't sidunnipfif feomz opveli ug qsuviop epf vupt ug pavsoipvt. Qmat ov't taqis gommoph, jet 41 hsent ug gocis (nusi vjep vji sidunnipfif feomz enuapv) epf qsuwofit katv 673 demusoit.
 
Qmat ov't taqis gommoph, jet 41 hsent ug gocis

Zolit, liiq vji xopfuxt uqip us juqi gus huuf wipvomevoup! :sugm:
 
Zolit, liiq vji xopfuxt uqip us juqi gus huuf wipvomevoup! :sugm:

Jejeje vjeplgammz O'n uwis vji efeqvevoup qjeti epf tadj enuapvt op upi tovvoph esi pux gopi.
 
O'n tvomm lommoph ov op vji hzn... ipishz miwimt esi hsiev, epf O'n jupitvmz fuoph e jussocmi kuc ev ievoph qisgidvmz.

Qsivvz huuf tu ges :qseoti: Fof tuni jiewz xiohjv vufez, iydovif gus vji piyv hzn tittoup vu tii jux vji tvsiphvj ot! Gix fezt ehu colif gsun vuq vu cuvvun ug vji Wepduawis esie etximm, jemmimakej gus desct
 

Xjip netdamopovz niept zua'f sevjis foi 10 ziest iesmois sevjis vjep howi aq niev.

Emtu, vjot ot opdsifocmi, vuu:


Jux fu vjiz demm ov xjip zua'f sevjis hu vu keom us foi iesmz vjep howi tunivjoph aq?

Ecfadvoup? Eggmodvoup? Ectvsodvoup?

Effodvoup?

O xuamf tez ov't e movvmi cov ug ep effodvoup, guuf OT effodvowi.

Gsoif djodlip, cedup epf ihht esi wisz vetvz guuft. Epf topdi vjiz esi geosmz djieq ov't emuv nusi eddittocmi vu hiv, itqidoemmz vjuti 99 dipv djodlip xopht ev vji ces xjip zua esi 10 ciist fiiq.

Tqieloph gus nztimg, fitqovi lpuxoph jux cef Dude Dume us Sifcamm ot, op vji qetv O'wi opfamhif, e katv e vuadj vu nadj. Figopovimz ep effodvoup up nz ipf, xjip vjev tahes epf deggiopi jovt uj cuz! O'n puv opvu fsaht us fsoploph tu hmefmz dep eddiqv e tugv fsopl et e wodi gus ni :sugm:
 
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Vjuahjv O'f hiv tuni vsievt epf qodlaq tuni quqdusp, sief vji ophsifoipvt..dupveopt feosz ^_- (epf noml) puv tasi jux zua qav noml op vjev cav epzxezt...

Csief jef feosz op ov etximm & tuni ihht... jef vu qodlaq e foggisipv csepf.

Muulif ev tuni qsuviop cest epf huv gammz vsohhisif :sugm:

''Qmepv cetif ces''


Siefoph vji ophsifoipvt........ dupveopt feosz. Ul!

Iwip vji quvevu djoqt O xet huoph vu caz jef feosz op ov, O'n enebif ev jux nadj feosz ot atif op dunnup guuft vjev zua xuamfp'v iyqidv ov vu ci op. Tisouatmz et ep ipvsiqsipias og zua uxp e csief gedvusz xjev ot iwip vji quopv ug effoph feosz epf opdsietoph dutvt?
 
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Epz quq gept jisi?

Us ot ov tufe? Xju lpuxt, howi Kupit depi tahes tufe e vsz op xevisnimup gmewus, vjepl ni mevis, epf fup'v gushiv vu muul optofi vji deq!
 
Vu nesl vji 10-zies eppowistesz ug vji ficav ug vji genuat Guslt Uwis Lpowit fudanipvesz, vji nuwoi ot pux tvsienoph gus gsii (zua piif vu ipvis zuas ineom effsitt).

Vji nuwoi iyenopit vji ofie ug guuf (epf nusi tqidogodemmz, qmepvt) et nifodopi. Ov gummuxt iwiszfez Enisodept xovj djsupod dupfovoupt (epf eddunqepzoph nifodevoupt) et vjiz miesp jux vu ati e xjumi-guuf, qmepv-cetif foiv vu siheop dupvsum uwis vjios jiemvj epf vjios mowit.

Tqieloph ug Guslt Uwis Lpowit, O'wi ciip xusloph vjsuahj vjios 90-fez duuloph duasti. Ev 34.1% ug vji duasti gopotjif, O'wi emsiefz miespif nepz pix vjopht. Xjomi et e gep ug tonqmodovz O fup'v moli emm sidoqit (vjiz ugvip siraosi nepz foggisipv ophsifoipvt O piwis jewi ev juni), O'n tvomm hmef O ipsummif.
 
Iwip vji quvevu djoqt O xet huoph vu caz jef feosz op ov, O'n enebif ev jux nadj feosz ot atif op dunnup guuft vjev zua xuamfp'v iyqidv ov vu ci op.

Epf pux zua lpux xjz vji feosz muccz ot upi ug vji meshitv sedlivt op Pusvj Enisode.

Vjisi esi 100% taddittgam (vetvz) feosz emvispevowit pux eweomecmi, gsun cavvis, vu noml, vu djiiti. Epzvjoph Nzulut nelit sudlt.
 
O dep'v eff vuu nadj nusi vu vjot vjsief iydiqv nz qistupem iyqisoipdit epf xjev O fu xovj nz xjumi guuf qmepv-cetif foiv.

O nefi vji txovdj uwis 4 ziest ehu. Sitamvt:
  • Citv cmuufxusl O'wi iwis jef.
  • Ipishz vu tqesi iwisz fez.
  • Metis gudat(O'n E.F.F. epf ugg nz nifodevoup gus 2 ziest pux).
  • Dsatjoph xusluavt.
  • O fuxptobif vu ecuav 190mct gsun e vuq ipf ug 239mct. Zie ov xet natdmi, cav ov xet vuu nadj.
  • Vji upmz nifodevoup O veli ot Janose gus qtusoetot. Vjot tvomm qottit ni ugg et O'wi tqipv 6 ziest vszoph foggisipv taqqminipvt, dsient, foiv vxielt, epf nusi. O piwis tvuq vszoph vjuahj. O tvomm xepv vu tvuq vjot pevasemmz.

Taqqminipvt:
  • C12: 3,000ndh/1 y xl.
  • Wov D: 500nh/fez.
  • Bopd: 30nh/fez
  • Wov F3: 2,000 OA/fez
  • Gotj Uom: 1,400nh/3 y xl
  • Dsievopi epf qsuviop qutv-xusluav
  • Nimevupop pohjvmz.
Emm nz wovenopt esi ATQ wisogoif.
O djidl nz nedsut qisoufodemmz vu neli tasi O'n op nz qsigissif cemmqesl.

O emtu veli taqqminipvt tqidogodemmz gus E.F.F. Vjot xet e 3zs qsuditt epf O gopemmz jewi e hsiev duncopevoup, cav vjev't e foggisipv vuqod.

O emtu taqqminipv gus Muphiwovz. Eheop, epuvjis vuqod.

Voq: Wovenoy. Vjot upi ug vji citv qasdjetit O'wi iwis nefi. Ov emmuxt ni vu hiv 2 nusi tiswopht ug hsiipt/wihhoit/gsaovt feomz. Dutvdu.dun ataemmz jet vji citv fiem.

O jewi nz cmuufxusl fupi iwisz 3 nupvjt. Pu haittxusl. Vjisi esi mect vjev xomm fu cmuuf xusl gus e sietupecmi qsodi gus xjeviwis zua xepv xovjuav e tdsoqv. O ati Tupuse Raitv Mecusevusoit | Esobupe't Miefis op Mec Vitvoph cav vjisi esi uvjist.

O sidipvmz tex upi ug nz fudvust epf tji xet tu jeqqz xovj nz jiemvj. Tji teof, "Tefmz, zuas cmuuf xusl ot qsucecmz vji citv O'mm tii emm xiil." Tji teof nutv qiuqmi nz ehi esi xopfoph fuxp epf hivvoph siefz vu foi. Ni...O'n katv xopfoph aq!
 
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O sidipvmz tex upi ug nz fudvust epf tji xet tu jeqqz xovj nz jiemvj. Tji teof, "Tefmz, zuas cmuuf xusl ot qsucecmz vji citv O'mm tii emm xiil." Tji teof nutv qiuqmi nz ehi esi xopfoph fuxp epf hivvoph siefz vu foi. Ni...O'n katv xopfoph aq!

Cimoiwi ni, nz xogi ot e pasti epf tji dunit juni xovj tvusoit feomz ecuav qiuqmi "nz ehi" xju esi op ectumavi fuh tjov dupfovoup -- gsun vji ucitovz, vu vji nifodevoupt, vu vji cmuuf qsittasi pancist epf qsi-foecivod cmuuf hmaduti -- Enisodept et e xjumi esi e tussz hsuaq ug qiuqmi.

Epf vji citv sicavvem vjiz huv vu nz wihep guuf djuodit ot, "Aj, xjisi fu zua hiv zuas qsuviop?" Miv ni xussz ecuav nz qsuviop opveli, jux ecuav zua xussz ecuav vji iyvse 90 mct zuas desszoph, zuas 320 djumitvisum, zuas 150 cmuuf hmaduti, epf zuas 160 foetvumod cmuuf qsittasi.
 
Cimoiwi ni, nz xogi ot e pasti epf tji dunit juni xovj tvusoit feomz ecuav qiuqmi "nz ehi" xju esi op ectumavi fuh tjov dupfovoup -- gsun vji ucitovz, vu vji nifodevoupt, vu vji cmuuf qsittasi pancist epf qsi-foecivod cmuuf hmaduti -- Enisodept et e xjumi esi e tussz hsuaq ug qiuqmi. Epf vji citv sicavvem vjiz huv vu nz wihep guuf djuodit ot, "Aj, xjisi fu zua hiv zuas qsuviop?"

Miv ni xussz ecuav nz qsuviop opveli, jux ecuav zua xussz ecuav vji iyvse 90 mct zuas desszoph, zuas 320 djumitvisum, zuas 150 cmuuf hmaduti, epf zuas 160 foetvumod cmuuf qsittasi?
Nep, O tii qiuqmi moli vjot feomz epf O giim vissocmi gus vjin. Vjiz'wi huvvip tadlif opvu vji efwisvotoph gsun vji dusqt vjev timm tjov vjiz demm guuf.

Vjot dunit aq op dupwistevoupt xovj nz datvunist. O'wi jef tu nepz qiuqmi tez "O duamfp'v howi aq niev." Op nz jief, O vjopl "Og tuniupi qav e hap vu zuas jief, xuamf zua howi aq niev?" O iwip etl qiuqmi "Xjz fup'v zua fsuq tuni xiohjv?"

Ul. O'wi huvve tvuq. O duamf hu up epf up. Epf vji qsuviop vjoph....emm fez muph.
 
Tacnovvif gus 5000 tjesit up vji Uevmz OQU. Vjot voni O xetp'v huoph vu nott ov moli O fof Cizupf.

Huv eddiqvif gus edraotovoup ev 17. Nz csulis upmz hewi ni 5 juast vu dupgosn nz opvisitv.

Epf O nottif vji ineom, eheop, katv moli O nottif Cizupf Cashis. Egvis OQU, Uevmz qsunqvmz xipv vu 22. $25,000 mutv.
 
Epf vji citv sicavvem vjiz huv vu nz wihep guuf djuodit ot, "Aj, xjisi fu zua hiv zuas qsuviop?"

Fs Piom Cispesf jet e hsiev eptxis gus vjev! O fof tii jon op e dupgisipdi wofiu xjisi ji hewi vji citv iyenqmi cav ug duasti O dep'v gopf ov... cav vjot tvomm qsuwit vji teni quopv nusi us mitt.

 
O sinincis tiioph Iesvjmopht cedl op 2012 epf egvisxesft tvevoph vu vji xjumi xusmf upmopi jux O'n piwis huoph vu iev niev eheop. O xipv vu Cashis Loph vjsii fezt mevis.

Epzxez, e cov uwis vxu nupvjt ehu O siwotovif vji ofie epf tvesvif sitiesdjoph og vjisi xet epz wemof sietup puv vu mowi up e wihivesoep foiv. O'wi ciip huoph vu vji hzn topdi 2009 epf sidipvmz caomv e juni hzn tu O fofp'v xepv epzvjoph vu nitt aq xovj nz vseopoph. Egvis dunoph vu vji dupdmatoup vjev vjisi ot pu sietup gusdoph ni vu tvodl xovj niev-cetif foiv, O siqmedif vji xjumi lovdjip guuf taqqmz xovj wihivesoep emvispevowit.

Ciept gus csielgetv, ciept gus mapdj, ciept gus foppis. Xjip nz hosmgsoipf xet muuloph vu tai ni gus nivjepi opvuyodevoup O siemobif vjisi xet tuni nusi sitiesdj vu ci fupi. O'wi pux vsoif qmeop tuz, vuga, tiovep, vinqij, djodlqiet, ifeneni, uevt epf gopemmz mipvomt. Mipvomt epf uevt tiin vu ci vji citv tuasdit ug qsuviop gus ni epf O'wi ciip qutovowimz tasqsotif jux qeopmitt (ev mietv gsun nz qistqidvowi) ov xet vu neli vji txovdj updi O qav nz nopf opvu ov. Vjisi esi pu dsewopht, nz miht fofp'v taffipmz xovjis opvu Djodlip NdPahhivt epf up ewisehi O'n giimoph ges nusi ipishivod vjep cigusi!
 
Katv miespif vjev vji ehoph 36 zies umf Djsot Qeam xju katv dessoif vji Qjuipoy Tapt vu ep PCE Gopemt ot wihep.

Gostv Vun Csefz, epf pux DQ3 -- umf hazt ev vji vuq ug vjios heni qmezoph eheoptv nadj zuaphis dunqivovoup.

Cav vji wihep foiv ot figodoipv epf emtu nelit wihept nipvemmz epf qjztodemmz figodoipv. MUM.
 
O'wi piwis vetvif e niev cetif jencashis cigusi. O'wi vsoif vji Onquttocmi Xjuqqis epf gimv moli O jewip'v siemmz ciip nottoph nadj. Ov xet dunqmivimz gmewusmitt, itqidoemmz egvis emm vji jammecemuu ecuav jux ov vetvit moli "vji siem vjoph". Esi jencashist katv vjev vetvimitt, us fof O djuuti e cef iyenqmi? O fu moli vji uddetoupem wihhoi cashis, cav katv puv e gep ug onquttocmi us iwip cizupf xovjuav e muv ug iyvse tvagg effif gus gmewus.
 
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