Author: yogahealthfoundationadmin

International Yoga Festival & Health Expo Foundation has joined forces with Marlene Watson-Tara to continue to educate the need to move toward a vegan world.

Marlene has worked as a Macrobiotic Teacher & Counsellor, traveling the globe to help clients discover a healthier and happier way of life. She inspires and educates the next generation through her world-renowned lectures, books, and cooking/nutrition workshops.  Alongside her husband Bill Tara, they have 90 years combined teaching experience with graduates of their MACROVegan Health Coach in 28 countries.

We must eliminate the practice of eating animal-based foods.

It is the only significant contributor to climate change that all individuals can address immediately on their own. There is overwhelming evidence that our grossly unsustainable habit of eating animals contributes more to climate change than all other drivers combined.

 The joy of cooking

In today’s post, I am going to talk about the importance of cooking and how integral it is to your health. It’s easy, it’s fast and it’s delicious.

Why we cook

Cooking is an ancient human art. For thousands of years, humans have used fire, seasoning and time to change the texture, flavor, and smell of what they eat. Our ancestors also learned to preserve food so that it could be stored and saved for times of scarcity.

The true art and alchemy of food happened alongside the agricultural revolution. When humans settled into a plant-based diet, cooking was a tool that made food healthier, easier to digest and more flavoursome. The exploration of using different cooking techniques, such as steaming, baking, and sautéing, along with an understanding of fermentation and seasoning, transformed a fairly narrow range of grains, vegetables and beans into the diverse cuisine we enjoy today.

But the modern era handed cooking over to restaurants and factories. Most people are now eating food that is manufactured, not cooked.

Bringing you into the present

Aside from the serious health risks of eating a predominantly processed diet, it doesn’t take a lot of thought to piece a film lid and put the ready-to-eat meal in a microwave. The art of cooking naturally brings you into the present.

Modern living took away our time; it turned cooking from an art into a chore. My recipes aim to take the stress out of the kitchen, whilst bringing the goodness in. The emotional benefits of spending just a little time preparing your own food are outstanding. As you slice and sauté each wholesome ingredient, your mind is channelled on the task in hand, encouraging you on your way to good health and vitality.

You will also benefit from the satisfaction of your creation. Sitting down to enjoy a nutritious wholefood plant-based vegan meal, that you have prepared, is incredibly rewarding. Understanding the fusion of flavours, brought together by you, is excellent food for the soul.

So don’t forget to savour every moment that brings your food to your table. You are doing wonders for your body and your mind.

In good health

www.macrovegan.org

www.humanecologyproject.com

“Marlene is quite simply a human dynamo. She delivers the most powerful and life-changing programmes. I have first-hand experience of her cooking and nutrition workshop, and she won me over with such fabulously delicious, simple, and healthy cooking without spending hours over a stove. She is incredibly passionate about what she does and should be because IT WORKS.  A true genius and force of nature. I feel the huge benefits overall since following her programme.”

Iseult Sword: P.A.

Veganism allows the reduction of resources needed to raise animals that put nature at risk, reduces the destruction of natural habitats and pollution generated by this type of industry. This is why, in addition to the seasonings you have in your pantry, there are some ingredients that are the most used by vegans or by anyone who enjoys a diet without meat or foods of animal origin. These elements are delicious and are enriched in proteins, textures, and flavors, which will help you have a healthy life. 

Most of these vegan essentials are easily accessible and reasonably priced, making eating a plant-based diet easy and affordable. Your life will always be easier if you put together a meal plan and routines for each week of the month beforehand.

I would like to point out that fresh vegetables and fruits should always be in your kitchen, these ingredients are the ones that will enhance your dish of the day or will be part of your snacks every day, this will depend on your personal taste.

1. Quinoa

Quinoa combines with almost everything, it is quick to make and due to its level of vegetable proteins, it is a very good source to complete the vegan diet. It has a neutral flavor that can fit perfectly in salads, stews, desserts, breakfasts … which makes it possible to create countless dishes at any time of the day to our organic lifestyle.

2. Tempeh

The possibilities of tempeh are very varied, as it is a very versatile food, which is manufactured in different shapes and flavors, as well as with multiple fermentation points, and from numerous legumes and cereals.

3. Tahini

Tahini or tahini is a cream paste made with ground sesame seeds. The grace of tahini is that sesame is a food very rich in calcium, but eating sesame by spoonful is not a very good idea, so better use Tahini without fear in whatever you want.

4. Cashews

You can use them in many types of food, it is an ingredient that goes with everything. In addition to this, they nourish the hair and nails, prevent constipation by helping to reduce inflammation of the digestive tract, and can help you fight anxiety.

5. Chia seeds

Pour a tablespoon of chia seeds into a half cup of cold or warm water. Stir for a few seconds and let it rest for 30-45 minutes before consuming. Chia seeds can be added to smoothies, soups, yogurt, cereals, or even mixed in traditional recipes, such as homemade bread.

A nomadic vegan diet can become a challenge to maintain. Whether you’re traveling around the world and tasting their local cuisine or just enjoy international fare, you need to get the most out of every bite. It is a challenge enough to travel on a low and no meat diet, so a full-on plant-based diet should be more problematic, right?

Fortunately, the answer is no. 

If you prepare a well-planned vegan diet, you can get not only more nutrition but a full stomach too. If you’re looking to taste the different flavors and aromas of international vegan cuisine, you need to know how to make the most out of it. Try these 7 ways to make the most of your nomadic vegan diet.

1. Ensure You Have Enough Vitamin B12

Vitamin B12 deficiency is one of the biggest nutritional hurdles to becoming vegan. B12, known as cyanocobalamin, is a vitamin that helps blood and nerve cells be healthy. It also helps lower the risk of heart disease and potential complications during pregnancy and childbirth.

With that said, Vitamin B12 is only possible to absorb naturally from meat and animal products. In some reports, vegans can also get it from spirulina, dried nori, seaweed, yeast extracts like Marmite, barley grass, and more. Yet, the same reports note that there is not enough to meet the daily intake allowance for the vitamin.

An easy solution is to buy Vitamin B12 supplements, taking a lower daily dose or a higher weekly dose. You can also look for B12 fortified foods and incorporate them into your diet. These include fortified cereals, grains, Marmite, and even fortified tofu.

2. Be Open To More Types of Vegan Cuisine

When it comes to enjoying more flavors with your vegan cuisine, the devil is in the details. You would want to try and be experimental with the cuisines that you try. Try to be open to different kinds of dishes from various countries in the world.

Among the most accessible cuisines for those with nomadic vegan diets include Indian, Asian, and Italian food. If you’re tired of the same stir fry, you can try some dishes from these cuisines. South Indian cuisine, for example, offers delicious flavors that encompass several taste notes and aromas.

Be diligent in finding vegan recipes online. Let go of your fears that you’ll get it wrong the first time. The idea is to keep looking for new recipes that can diversify what you eat.

3. Incorporate Raw Foods Into Your Diet

One of the most vital benefits of the vegan diet is the ability to get the most out of the food that you eat. A raw diet adds food that is both uncooked and unprocessed. Not everyone is willing to go 100% raw in their diet but there are many diet benefits if you include it in your daily intake.

Adding raw food into your plant-based diet can maximize the number of vitamins and nutrients in every meal. Cooked food loses more than half its nutritional value when cooked, so adding raw food to your meals can boost what you can absorb.

Raw fruits, vegetables, nuts, nut milk, and more are also easier on the digestive system. You can get more fiber and protein while keeping it easy for your stomach.

4. Do Your Research When Traveling

Nomadic vegan diets rely on local cuisine options when traveling to different countries. Depending on where you are traveling, it might be easier or harder to get vegan-friendly dishes. You would want to do a few preparations before you decide to visit a country for its vegan food.

In many countries, the growing vegan economy makes it easier to find shops and restaurants that cater to plant-based diets. Tourist-friendly countries like Japan, Taiwan, and Israel offer different types of local vegan cuisine. 

Beyond some big restaurants and hotels, you would want to do some intensive research to find mom-and-pop shops.

As we noted before, India, due to its religious and economic restrictions, offers a big variety of vegan options. Italy also has a surprisingly well-developed vegan scene that offers favorites like pasta and pizza without cheese and dairy.

Before you visit a country, find out the vegan options that you can find there and where they’re available. A little extra time finding the best places to eat plant-based cuisine should save you a ton of time and grief.

5. Eat What You Want, When You Want

One advantage that vegans have is the ability to let go of the dieting mentality. Gone will be the days when you have to control how much you eat as plants are generally healthy and good for your body. When it comes to whole foods, there’s no reason for you to keep track of your calories at all.

With a vegan diet plan, there’s no limit to the salad, rice, potatoes, plant-based desserts, and fruits that you can eat. Eating an entire feast of vegan food should still be less than the fat and calories that you will get from a fast food meal set. Eat as much as you want, when you want!

6. Be Aware Of Your Dietary Restrictions

Enjoying a nomadic vegan diet means being informed and aware of your own body. Before you even start savoring the different flavors and aromas from plant-based cuisines all over the world, do your research. 

Be scientific about your approach and make sure you are free to eat various ingredients from all over the world. Test for allergies if you haven’t done so yet. 

A balanced vegan diet is most effective if you don’t have limitations in what you can eat, including nuts, soy, grains, and other legumes. 

If you plan on shifting to a plant-based diet, consult with your doctor. Some people with specific conditions, especially nut and soy allergies, will have trouble shifting to such a diet. A vegan diet is healthy but it may not fit your body’s dietary requirements.

7. Load On Carbs

Part of the nomadic vegan diet is to enjoy dishes that can make you full. You don’t want to feel hungry or sluggish all the time, it’s best to load up on carbs. While this can go against most recommendations, plant-based diets make carbohydrates easy to process.

Staple foods like rice, potatoes, and grains will contain starches that will give you an immediate boost in energy. Unless you’re diabetic, loading up on a high-carb vegan diet from several cuisines should help you power through your day.

Don’t hesitate to eat dishes that use basic flour. While some will recommend against it due to some flours being bleached, flour is a crucial component of many dishes. If you’re in a country where you have little access to specialized flour varieties, enjoy the baked goods without guilt. Just make sure they don’t have animal products!

There are more ways you can do to make the most of your nomadic vegan diet. The best way to make the right decision each time is to do your research. Study what you’re eating and where it comes from. We’re sure you’ll have a good time figuring out what your palate would love to try.

Arleen Atienza

Tech. Dev. Business.