Vegetarian tips and starters!


Thursday: June 9th, 2016


 I decided to make this post a little different then my usual ones lately! I've been a vegetarian for years and have been trying to be vegan. And I thought it would be fun to give ideas for people considering it. Sometimes on my social media pages I give tips and facts to help people in the process. I also get asked about how I get my protein and remain healthy a lot of times, so that will all be included in this post. Especially since i'm a advocate for mercy for animals, so I thought this would help spread my message as well! 
Whether you're a star athlete or a couch potato, a vegetarian diet can give your body the fuel it needs. Did you know that iron and protein are essential for staying energetic? Here are some protein- and iron-packed foods to keep you thriving:
Lentils
9g protein
8mg iron

 Black Beans
8g protein
9mg iron

Peanut Butter
8g protein

Boca Veggie Burger
13g protein per patty
2mg iron per patty

Soy Milk
8g protein
2mg iron

Dark Chocolate
3mg iron

While these powerhouse foods should keep you going strong, you can also consider taking an iron supplement or drinking a protein shake if needed.
Here’s to a happier, healthier, and more humane you!

This covers my protein and iron questions, since these are all things I love, and take in on a daily, well most of them. 

Also if you consider becoming a vegetarian you should open yourself up to other food cultures that are big on vegetarian dishes.
One of the best things about ditching meat is getting to try new foods that you'll love. Vegetarian dishes are common around the globe. You can stop by any international restaurant for a tasty meatless meal!

Mexican
Chow down on a savory bean and rice burrito crammed with salsa and fresh guacamole. Don't forget a side of crunchy tortilla chips!

Chinese
Start off with a side of veggie spring rolls or dumplings, then take your pick from a wide variety of rice or noodle dishes with vegetables and tofu. Sauce and spice it all to your liking!

Italian
Feast on fresh salad, breadsticks, and a plate of pasta with zesty marinara sauce. Or, order a tomato pie with your favorite veggie toppings.

Also most Indian dishes are vegetarian, they are not big on meat at all in their culture, which is why I love shopping at Indian stores. 

Also a great thing to know is that Whole Foods and Trader Joes are known for their vegetarian and vegan choices, and Trader Joes has great prices, but even regular super markets have an aisle dedicated to vegan, vegetarian, organic stuff. From frozen foods, to vegan dairy. For instance I have a giant by me and that aisle is super reasonable and my favorite. Down south their Food lion has the same thing as well. 


Got a great email from mercy for animals with great tips on going veg!! Here's the email information. With links and all included.
Everything in our guide and on our site ChooseVeg.com is in fact 100% vegan, no exceptions, promise, so please use its advice, resources and recipes with confidence.
Here are a few excellent vegan step-by-step transition guides to make it easy and fun:
Colleen Patrick-Goudreau http://www.30dayveganchallenge.com/
Lanie Muelrather, "The Plant Based Journey: A Step-By-Step Guide"http://lanimuelrath.com/plant-based-journey/
For great food and recipe ideas, here are a few favorite sites to bookmark and enjoy:
Isa Chandra Moskowitz, http://www.theppk.com
And last but not least, for your vegan shift, here are a few pointers on dairy and eggs specifically:
Free From Harm's "guide to going dairy free" (good egg guide as well on same site) and http://www.godairyfree.org
Cheese:
The "VegNews" Guide to Vegan Cheese:
For a great pep talk on cheese, listen to this free podcast from Colleen Patrick-Goudreau: https://soundcloud.com/colleen-patrick-go…/life-after-cheese
All cheese really is anyway, is concentrated fat and salt. You can find the same richness and creaminess in plant foods, such as mashed avocados, nut and seed butters, hummus or other bean dips with extra olive oil, etc., with nutritional yeast added for that "umami" sensation, and extra salt or salty things such as tamari.
Eggs:

This post has tons of links to help you on recipes and ideas and tips on being vegetarian.

If you ever consider going vegetarian I have a great vegetarian starter guide for anyone interested! Here's the link. It's accessible on your phone and easy a print!  http://www.mercyforanimals.org/files/VSG.pdf

I'm being my vegetarian animal loving self. Heres a chart to explain what the meat industries don't actually show you! Unless you read between the lines!!


"What do you mean it's not meat?" I also wanted to include another link showing vegetarian options, aka fake meat products, that taste like meat, without all the cruelty, and healthier for your body and soul. http://www.emailforchange.com/view.php?v=pAJQSAqJQhAEIEJrrJEH


If you're considering a meat free diet, I hope this was helpful for you, all this information was helpful for me as well!

6 WAYS EATING ANIMALS IS RUINING THE PLANET ðŸŒŽ

(Brought to you by PETA) 
Eating animals is bad for lots of reasons. It’s not healthy, and it kills billions of animals every year. It also takes food away from hungry people—food that could go to starving humans instead goes to feed animals, who are raised for meat.
But there’s another huge reason why everyone should stop eating animals: Eating meat is ruining the planet! Here are six examples:

1. Raising animals for meat wastes water.

It takes more than 2,400 gallons of water to produce just 1 pound of beef. That’s a whole lot of water being wasted!

2. Land is being destroyed.

Countries around the world are bulldozing huge amounts of land, including tropical rainforests and pine forests. They do this to make more room to raise animals for food—or to grow plants to feed those animals.
Earth-and-CowsEarth: FreeImages.com/Sigurd Decroos

3. Factory farms add to climate change.

Climate change is causing big problems for the Earth, and greenhouse gases are a big part of that. More than half of those bad gases come from raising animals for food. Plus, factory farms produce lots of other nasty kinds of pollution like feces (that’s poop—gross!).

4. The world’s water is being poisoned.

Every day, animals on factory farms make billions of pounds of manure (yep, more poop), which ends up in lakes, rivers, and even our drinking water. Um … yuck.

5. Animals are going extinct.

Raising animals for food destroys wild animals’ homes. Farmers often kill wildlife for trying to eat the animals they’re raising for meat. Plus, poop and other pollution from animals on factory farms gets into nature and kills the plants and animals who live there. This pollution is making whole species die off. And once a species is gone, we can’t bring it back.

6. Fishing kills all kinds of ocean animals.

Dead-Fish-Sardines
Each year, people pull millions of tons of fish out of the oceans. For every 1 pound of fish they catch, they also accidentally catch and throw away up to 5 pounds of other sea animals. Can you imagine oceans with no fish in them? Well, that might happen by the year 2048 if people keep eating as many fish as they do now.
***
But there IS some good news! It’s super-easy to help save the planet (and animals)! All you have to do is stop eating animals. Even better news: It’s easy to find vegan cheese, milk, and ice cream and lots of other animal-free foods at the grocery store.

One last thing, I wanted to say take the time if you want to become one to check out chooseveg.com It is more helpful then this. It shows you what to eat, how to make the switch, health tips, why become veg, and their blog. http://www.chooseveg.com/recipes

It helps make the veg life easier.
I hope this blog was helpful for you, thanks for reading, go veg, and stay tuned for more blog posts with different things going on in my life, with pageants, fashion, college, summer and more! 

Also you have the power to save animals, change things. One snowflake can start and avalanche. http://www.mercyforanimals.org/action-center

Love always,
Jackie Kensey xx

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