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.


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.


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


WHAT YOU MUST DO IS:


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!


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.


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.


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


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


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


Our chart will have 4 sections:

• Healthy Stuff• Comfort Foods• Transition Foods• Foods I Dislike


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

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