Plant-based? What do you eat?

Filed in: Article, films, health-tips, lifestyle.

In my adult life, I have been lucky to have had the opportunity to travel a lot. In my travels, I had the pleasure of meeting many interesting people, as expected. Recently, my partner and I were invited to the Czech Republic, first as a filmmaker to show my latest documentary titled, "That is real?" and secondly as itinerant yoga teacher Jivamukti.

The only aspect that always arises when we are about to travel to a new place is the question of food. For more than 7 years, I am dedicated to the idea of ​​veganism. Veganism, in simple terms, means that I choose to enjoy only foods of plant origin and nothing that comes from any animal, in any way. Yes, this includes honey, eggs, milk, cheese, etc. And the reason for this? Simply, respect and compassion for all beings with whom we share this planet.

The publication of today's blog, however, is not about the ethics behind a vegan diet. Today's publication is to help those who are thinking of trying a vegetarian or vegan diet, but they are not sure how they will manage daily, as well as when they travel. That's right. This is a genuine concern because most of us grew up with a certain model in our minds of what the food chain should look like, and definitely did not encourage a pure plant-based diet. But to understand our food choices, we need to understand the difference between need and luxury.

We need protein

To begin with, first we understand what we, as human beings, need to survive. Yes, you guessed it! Protein. But what exactly is protein? In short, protein nutrients form the building blocks for life. How the internet explains

"Proteins They are essential nutrients for body.[1] They are one of the basic components of body tissue and can also serve as a source of fuel. The most important and characteristic aspect of the protein from a nutritional point of view is its amino acids composition."

What are amino acids? Again, according to the internet,

"Amino acids are organic compounds. In form of proteins, the amino acid residues form the second largest component (water is the largest) of humans muscles and another tissues.[5] Beyond its role as residues in proteins, amino acids participate in a series of processes such as neurotransmitter transportation and biosynthesis. "

Well, now that we know what we are essentially composed of, then the next question is … "Where do you get your protein?" I would be a billionaire if they paid me a dollar every time they asked me this question.

So, where do we get our protein from humans of plant origin?

The average female requires 46 g of protein per day and the average male requires 56 g. These figures are extremely easy to reach if one considers that the protein is found in a cup of legumes such as lentils (18 g), chickpeas (19 g), black beans (15 g) and soybeans / tofu ( 11 g). All these are quite easy to find in your travels. But the easiest thing is white bread. I'm not a fan of processed white bread, but it's easy to find and contains ±9 g of protein per 100 g of bread, along with other essential vitamins such as calcium, iron, B6 and magnesium.

Fresh green leafy vegetables such as kale, arugula, spinach and broccoli not only help in your daily protein intake, but also create a complete protein when combined with grains such as rice. Sense? "A complete protein (or complete protein) is a source of protein that contains an adequate proportion of the nine essential amino acids needed for the dietary needs of humans or other animals."

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Examples of complete proteins are: Whole grain + Legumes. Whole grain + nuts. Whole grain + leaf greens. In addition to adding a significant amount of protein to your diet, leafy green vegetables also increase your body's iron absorption rate by offering high amounts of vitamin C to your diet. These same green leafy vegetables it provides us with more than enough of the essential vitamins that our body needs daily. And calcium is absorbed more effectively in the body through green leafy vegetables instead of cow's milk.

At this point in the conversation, carnistas In general, they argue that legumes and grains are too loaded with carbohydrates, which they say are essentially bad for you.

But once again, the facts say otherwise. According to Dr. Garth Davis, MD at the Davis Clinic, carbohydrates can not and do not make you fat. And the more carbohydrates we consume, the less likely we are to become diabetes. Why is this? Well, carbohydrate starches are good for you. We have storage in our muscles and liver, called glycogen, and when we eat carbohydrates, we store them or burn them. If you eat fat, that goes directly to the fat that we already have stored. It is impossible for your body to convert the carbohydrates you eat into fat unless you exaggerate your daily caloric intake.

So, if we have discredited the conspiracy of proteins, amino acids, vitamins, calcium and carbohydrates to be on a plant-based diet. And if all these facts lead us to realize that we are better off on a plant-based diet, then what do you eat when you travel to foreign places?

In my experience with a vegan diet for the past 7 years and a vegetarian diet for some years before, I can safely say that I have always eaten well and have never struggled to find good and healthy foods. This is typically what my diet consists of when I travel …


The applications have made the world an easier place and a vegan lifestyle is no different. Applications like Yelp Make finding vegan restaurants and menu options as simple as 1, 2, 3.


Soy milk or almonds are available in most places these days, but if not, prepare your own almond milk by soaking 1 cup of almonds overnight in your hotel room. Ask the kitchen staff to mix the nuts with 2 cups of water, add a pinch of salt and voila, you have almond milk.

Asian cultures have been eating and drinking soy products for more than 2,000 years. In fact, one of the largest nutritional studies ever made was based on Chinese culture in an attempt to decipher foods that could be directly related to being carcinogenic and cancerous. This study, known as the study of china, It is worth reading if you are interested in learning more about a plant-based diet and the negative effects that meat and dairy products really have on our bodies.

Breakfast & Hotels

These are typically some of the fantastic foods that you can easily find in a breakfast buffet at most hotels:

A selection of fresh fruits. A selection of breads and cookies. Avocado, cucumber, arugula, spinach and fresh tomato. Peanut butter, seeds, cereals and assorted nuts. Beans, potatoes and mushrooms. Sauerkraut or fermented foods, which are excellent for your intestinal health. Most hotels have blenders, so take a banana, a spoonful of peanut butter, soy milk, a handful of spinach and ask them to mix a smoothie for you.

Lunch and Airports

Almost all airports have a fresh food store from which you can take an apple, fill your water container and get a bag of assorted nuts. Most fast food chains offer vegetarian burgers and semi decent salads. Obviously, supporting these big fast food chains is not ideal, but here are two schools of thought: those that oppose the idea and those that support it.

My opinion is, is not it better to support these large chains, when necessary, to create the critical mass and demand for these vegetarian options with the hope that it will lead them to offer more and more options? And maybe, over time, your menu will become a 100% vegetable menu with healthy and affordable foods for everyone.

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Dinner and restaurants

If you travel in a group, the conversations can get quite warm, especially if you impose your vegetarian ideals on others. I discovered that going with the flow is a much more pleasant experience for everyone. So, if you go to a restaurant with colleagues and do not want to cause problems, the best option is to suggest a place for Asian, Indian or Mediterranean dinner. In this way, you are guaranteed a menu with defined options based on plants that you can modify to make vegan.

If you're not going to one of these more vegetarian-friendly places, ask your host for the name of the restaurant and call them. Most chefs love the challenge of creating a vegan meal as long as you give them enough time to prepare. Otherwise, my experience has found that there is always an incredible choice of salad, soup or vegetarian on the menu that can be modified to be vegan with little or no effort on the part of the chef or the kitchen.

Wine can be a challenge to determine whether or not the manufacturer has used products of animal origin in the filtration process. Ask to see the bottle, since most of the time they will label it with eggs or milk products. If this does not work, try to search Google for the brand to see if there are any comments about being vegan. Most of the time you will find it very easily. And if you're drinking beer, then get away from the dark beers and beers, as they are traditionally made with fish or with crystals. Recently Guinness announced that he had been eliminating. the use of isinglass.

Sweet things

Finding a vegan dessert can be quite challenging at most restaurants. Many offer vegetarian options, such as a fruit salad with cream or ice cream. You can replace the milk cream with coconut cream or milk, if available.

Sorbet is also an option available in most places. However, over the years, my eating habits have changed and I have discovered that eating an entree, a main dish and a dessert in a session is quite luxurious and not necessary. So sometimes the best idea is to finish with a tea to settle the stomach.

Alternatively, you always have the power of Applications to help you find a vegan ice cream shop or a deli with vegan options. Most of the hosts I have visited around the world are always willing to try something new, even if they are not vegan, and will be proud to help you find and find a vegan store.


In the end, the food choices we make directly affect our physical bodies, our energy, emotions, intellectual capacity and ultimate happiness. So, the question that should be asked when taking a bite of any food is: "Will this food bring joy to my body, mind and soul?"

What Is Real - FMTV Film


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