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You gotta be really careful not to get too low or high with iodine. Both will throw off your thyroid if I remember right. Cronometer should show you pretty quick if you're getting enough or too much salt, iodine, etc.

I usually take a drop of iodine, or skip if I know I'm going to be eating seaweed that day.

About foods:

• Buddha bowl
• stir fry
• pasta
• pseudo / cereal dish (Uncle Ben's 90 second rice, but actually cooking will be cheaper)
• sheet pan
• unique meals (e.g., tofu scramble for dinner)
• thick soup / stew
• sandwich

https://prezi.com/view/V7H7PcIigE4LGktG11lg

About cooking:

1. Overnight oats are a quick breakfast (shop at Aldi for soymilk) and have 20 g of protein with a banana :)
2. Aim at including protein in meals:

• seitan (homemade, many different recipes to try)
• bagged legumes / beans (before work, soak in cold water for at least eight hours)
• tofu (diced, fried, torn up--whatever)
• tempeh if the price is right
• lentils
• processed mock meats if you please

That's just a rule-of-thumb I use (about protein). And of course, supplement with B12 tablet or vegan multivitamin with iodine.

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Also might help to find a significant other (ideally vegan or vegetarian).

Oh sure!

Turns out it was a book, think I read printed pages of it in a class at university when looking into patriarchy.

Here is the book

https://www.amazon.co.uk/Creation-Patriarchy-Women-History/dp/0195051858

But here is an article also that gives a run down on what Lerner believes was the cause of patriarchy, and in turn gender roles.

https://www.nytimes.com/1986/04/28/style/patriarchy-is-it-invention-or-inevitable.html

Everything we know back then is theories mainly. So it totally could be wrong. But based on what scientists discover our eating habits to be (mainly plant based, we can assume men weren't doing a whole lot of hunting. And we also see indeginious tribes all across history showing that mothers and fathers weren't the sole caregivers, but the whole tribe worked together. So it's quite likely that the narrative that women have always been submissive, nurturing, caregivers, is actually false. And women were seen more as equals until later stages.

Your activity levels and temperature range can make you sweat out a lot of salt. I kept thinking I was eating too much salt, so I reduced the amount and went to the doctor for a routine check up. When my results came back he told me I needed to just eat what my body wanted, since I'd become slightly deficient in salt with all the outside activities I was doing in high temperatures at the time. I often suggest cronometer, but it doesn't catch underlying health issues, account for sweating, so it can miss various things. If you can't see a doctor any time soon, try tracking your diet, and make adjustments based on what you learn from the diet app. Then if your problem persists, you might have extra information to share with your doctor that you might not have had otherwise.

I like using Cronometer I used to hate plugging in my food but I changed my mindset to think of it as a game. You don’t need to carry fruits around all day at all. There are good ways to meal prep that are quick and easy, for example overnight oats (add protein powder or peanut butter for more protein) and meal prepping other meals if you find the energy. The food diary online i do is so helpful for seeing what I’m missing, as I’ve learned general idea of what kind of calories and foods I need to eat every day. I’ve learned to always attempt to have these foods as a snack: Edamame (amazing complete protein!), black bean dip, celery with peanut butter, Orange (w/ olive oil and sea salt such a good snack) for vitamin c and a, lil dab of sunflower oil for omega 6 fatty acid, and spinach for iron. Just try your best to have foods like this around and don’t forget your tofu or other protein. Morning oats, healthy snacks, sandwich, a stir fry, then an orange is pretty much every day for me. Tbh I rarely eat fruit and take a multi vitamin for b12 and d but I would be fine in all other regards.

I always recommend reading Beyond Beliefs: A Guide to Improving Relationships and Communication for Vegans, Vegetarians, and Meat Eaters.

Recommended reading too: https://www.amazon.co.uk/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X/

Help from this one perhaps?

EDIT: Here more info about the author

I've been vegan for 12 years. When I first went vegan, I basically just ate exactly the same shit I used to eat, but the vegan versions. This makes transitioning dead simple. So vegan burgers, pizzas, burritos, etc. Since I've started being vegan, the availability of these options has exploded, so it's much easier now.

As far as vegan recipes that don't rely super heavily on the fake meats and cheeses, this is the best vegan cookbook I've found:

https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X

As far as something to whip up right now, lately this has been my go to:

*Roasted spicy chickpeas

*Sauteed onions and peppers

*Roasted sweet potatoes

*Charred broccoli and cauliflower

*Sliced avocado

*Lemon tahini

Throw it all in a bowl, drizzle tahini on top.

Super simple, delicious, cheap to make. You can basically experiment and throw in whatever other random veggies you want too. I've swapped in charred asparagus, sautéed kale, black beans, sliced cherry tomatoes basically whatever I have left over in my kitchen/pantry.

Pretty good book on the subject too: https://www.amazon.co.uk/Meatonomics-Economics-Industries-Encouraging-Shouldand/dp/1573246204

Spoilers: it's far worse than you can imagine.

These are made with "protein leather" which as far as I know is a synthetic material

https://www.amazon.com/Replacement-QuietComfort-SoundTrue-SoundLink-Headphones/dp/B07XH1JGPM?th=1

You can also buy VWG pretty cheap, I mix it with a block of tofu and some spices and water and then steam it for an hour. It's really good and protein dense.

https://www.amazon.com/dp/B00PB8U7Y0?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k0_1_7&amp&crid=1TF7RZ2CUPGK1&amp&sprefix=vital+w

I highly recommend a tofu press. I flip the whole thing upside down to drain in a bowl overnight, and to be extra sure, I take out the tofu and wrap it in a paper towel, the put it back in the press for a few minutes while I prepare the veggies etc.

There are people out there who think piss can cure cancer. LIf you search the internet there are PLENTY of poeple who claim that, even more than people who think that meat is a panacea for a disease that science doesn't even recognise.

​

Are you calling those piss drinkers liars? How dare you say that are lying! I mean, no one has ever tried to lie before!

​

And like I said: She's been claiming that stuff for literally years, and so far, no doctor can even say that her disease exists. Maybe she thinks he disease is real, I mean there are women who think they are pregnant even when they're not, but the reality is: There is no evidence to back up her story.

And even if someday she proves her story to be true (I've been waiting for her to show evidence for years nos), she is the exception and not the rule. She is literally the only person on the planet earth that claims to have this nameless condition. If she can't eat plants, it means nothing to 9.9999999999999999999999999999999999999% of humanity.

It's actually spelled cronometer, but it's free and the best app I've found, since it shows you important nutrient levels like selenium, zinc, iodine, and others that most other apps totally ignore.

Except B12. Vegans need either a supplement or eat fortified foods, so they reliably can get 2.5 mcg daily.

That's what the largest association of nutrition professionals recommends. And if you do evaluate your diet, or log it with something like cronometer.com, you will see quickly that there is a gaping hole and that B12 intake is on 0% for the daily amount.

The only thing you need is Vitamin B12, preferably cyanocobalamin, 2,5 micrograms per day.

Because there is no tolerable upper limit, when taken orally, you will find dosages on the market who have 100 or 1'000 times that dose.
I personally bought such a strong one and take it once a week only.

Everything else you can get on a vegan diet.
I would use a tool like cronometer.com.
Plan a few days, track a few days. Then you can still look where you potentially are missing, and plan your diet accordingly.

Vitamin D is optional, if you live in a place where you can't get daily adequate sunshine. Like 1'000-2'000 IU. Like most western countries, especially during winter and especially if you have dark skin or wear hijab.

Eat enough, eat enough calories, eat regularly.

Cravings often come when you are hungry and just want to eat a lot of calories as fast as possible.

It is easy to underestimate how much less calories plant foods can have compared to animal foods. Maybe try out to track your intake on Chronometer: https://cronometer.com/ or a similar app to get a feel for how much you should eat and what to eat.

To eat more healthy for me it always helps to have a lot of fresh fruits and veggies at home, then I am forced to prepare and eat them before they spoil.

If you can force yourself to keep it up for two, three weeks it will become habit and will become much more easy.

Hello, I know this is an old post but I'm a long-time vegan of over 22 years, and I just wrote an upper middle-grade fantasy novel called The Munchkins where all the protagonists, the whole family of 13 kids and their father, are all vegan. Even though it's MG/YA, a lot of adults find it very enjoyable. Here is a link on Amazon: https://www.amazon.com/Munchkins-Candice-Zee-ebook/dp/B098Q38CK8

Textured vegetable protein comes very close to the protein per calorie value of skinless chicken breast according to Cronometer.

• Skinless chicken breast has 17.9 g protein/ 100 calories
• TVP has 15.2 g protein/100 calories.

There are also vegan protein powders, of which some are just refined almond flour (a by-product of almond oil production) or soy-bean flour (made of soy-bean cakes a by-product of soy-oil production).

It is perhaps also worth rethinking whether your current protein consumption is really necessary for the amount of training you have. I don't want to imply anything about you, just want to mention that a lot of people think they need more people than that their body is actually able to use to create maintain muscle mass. Those extra proteins will simply be used as fuel for homeostasis (i.e. could just as well have been carbohydrates/fats).

You might wanna check https://cronometer.com/

It's free and you can look up there what nutrients are in your food. Of course it is generalised and not very accurate, but it can give you an idea what foods in what amounts can help you with what concerns.

Is it possible you eat not enough calories?

Maybe you crave fatty or sugary things and your brain equates that with cheese or milk.

Try https://cronometer.com/ for a while to track your nutrition to find out if you are deficient in calories or something else. To find out where the cravings come from and change diet accordingly.

I tell everyone who goes vegan to meticulously track their nutrition for at least the first 3 months on Cronometer. A vegan diet is easy but you might need to eat more of some things than you did before, like dark leafy greens or various seeds (I incorporate these into every meal now and I rarely ate them before). Also, make sure you're eating beans (with rice or corn to make a complete protein) and not just mock meats. Legumes tend to have a lot of nutrients, like iron, that are often lacking in fake meat products, which tend to be less nutritionally dense overall even if they are high in protein. Another suggestion is to drink fortified soy milk at least once a day (I use it in place of water in oatmeal or as the liquid in smoothies). Even when I was vegetarian I used to incorporate this into my diet because it has all the nutrients that the standard western diet tends to lack and a good kick of protein.

Lastly, make sure you're getting enough calories. You need to eat a larger volume of food on a vegan diet because it tends to be lower in calories. Always make sure you're eating enough by tracking your nutrition on the app. Hinger can make you feel faint.

Are you eating enough calories? Plant foods are way less calorie dense than animal products, so perhaps you aren't eating enough.

I would suggest plugging a day into cronometer.com, just to check that you're getting what you need to be

1. Yes, you need to supplement for B12 at least though. I just take a multi since I already have to take a supplement as might as well cover the bases. Use cronometer.com at the start to make sure you are planning your meals well. Check this out and the 2 dietitian recommendation on this page.
2. Looking at vegans vs pescitarians, they have about the same all cause mortality, so fish is essentially as healthy as legumes/nuts/seeds while all other meats are less healthy. Omega-3s can easily be gotten on a vegan diet. I have some flax seeds every morning. If you are concerned about DHA, you can take an algae supplement. However, DHA has only been show to be essential for pregnancy. DHA has not been show to have any effect beyond that, so you can take it to be ion the safe side.

What I eat a lot of: black bean burritos, pad Thai, BBQ lentil sandwich, lentil/mushroom balls, curry, falafel, chili, hot and sour soup, split pea soup, veggie burger, and oat cakes. Freeze tofu for more meaty texture.

Use cronometer.com to check your nutrients of any recipes. Give a multi to cover the bases just in case, at least until you are more confident. Use plenty of legumes and add fat for your kid.

What I eat: black bean burritos, pad Thai, BBQ lentil sandwich, lentil/mushroom balls, curry, falafel, chili, hot and sour soup, split pea soup. Freeze tofu for more meaty texture.

See a dietitian if concerned.

Here are some good Vegan Omega 3 EPA+ DHA supplements if you’re interested:

🔆 https://www.vegetology.com/shop

🔆Norsan Omega-3 Algae Oil, Very High in EPA and DHA

I got one with a delay timer: Aroma... after reading this post on the GainIt sub: 4850+ Calories a Day: A Case Study.

Textured vegetable protein on amazon is incredibly nutritious and dirt cheap. https://www.amazon.com/dp/B07BC36S52/ref=cm_sw_r_cp_apa_glc_fabc_89617BSSR2C1KHGMH0JW I bought one of those in October and just bought another one yesterday, 12 pounds will last you a long time. I also like seitan for meat substitutes, search vital wheat gluten on amazon it's easier to find quality cheap stuff than that bargain tvp. I usually make 8 servings of seitan and use it as my "meat" for a few days. Aside from that, most of your foods should be cheap foods that aren't marketed towards vegans. Lots of potatoes, lentils, beans, leafy greens, grains, fruits, veggies, tofu, etc. Nutritional yeast is also great for vitamins and I use it for b12, makes anything taste incredible. One serving of nutritional yeast a day along with one serving of flax seeds (for omega 3s) and you should definitely be set if you eat mostly whole plant foods and keep protein in mind but don't totally stress out about it

The Vegan Society also has great resources! Play around on their site and you will find all kinds of useful information.

I personally take a Deva multivitamin and sometimes I take an extra b-12

My partner also likes to take algae based omegas and vitamin D

I would never shave my cats! I got the idea from a book that I was gifted:

https://www.amazon.com/Crafting-Cat-Hair-Cute-Handicrafts/dp/1594745250

I never though about using my husband's hair though.

“Fish are friends, not food.”

There’s gotta be a a picture book version of Finding Nemo.

Edit: I found this, lol but I’ve never read it or anything

Here's what I use personally, if that helps. I tried to find a balanced one that had consistently good reviews and that I could find info on on that site that reviews omega-3 supplements.

https://smile.amazon.com/gp/product/B0096M62O6/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1