Hummus: the perfect vegan food

I never get tired of hummus.  It's a simple food that's high in protein, can be made various ways, and is versatile and goes with so many different flavors and tastes.  I love to make it and put it in a pita with an heirloom tomato and sprouts.  Takes 5 minutes and I can take it to work for lunch.  I also like it in a wrap with fresh veggies and pickles (who knew that hummus and pickles together were so delicious?!).   

I've had some requests for my favorite hummus recipe.  Here it is:


1 can of chickpeas (garbanzo beans) 
3 T lemon or lime juice
1 1/2 T tahini (sesame butter)
2 T olive oil
1/2 t salt
2 cloves of garlic - crushed
1/4 c liquid from the chickpeas

Drain the chickpeas (but be sure to save 1/4 c of the liquid) and put them into a blender.  Add all the other ingredients and blend until desired smoothness.  I like my hummus a little thicker, so I don't blend until it's completely smooth.  Serve immediately or refrigerate until you're ready.  

Believe me, even those of you who can barely boil water can make this and it's so quick.  Let me know how you like to eat your hummus.  Enjoy!

Even vegan bloggers falter

In case you've noticed, it's been awhile since my last post.  I didn't set out to take the summer off, but through travel and competing priorities, that's what's happened.

I started out the summer as committed as could be.  Then I went to Sweden.  And South Carolina.  And somehow, through all the travel and the stresses that come with it, I faltered.  I took my eye off the ball.  I decided the world wouldn't stop revolving if I had some cheese.  And then after having cheese, I thought maybe ice cream wouldn't be so bad.  Before I knew it, I was eating as a vegetarian, not the vegan that I thought I had become.  It was oh-so-easy to fall off the wagon, and, since I'm the only vegan I know, no one else cared.

But my allergies came back.  And so did my sense that I wasn't living consistent with my values.  And that ultimately feels much worse than turning down that frozen yogurt, delicious as it may be.  So I'm recommitted.  I'm going to focus on those delicious vegan cookbooks in the store, and cooking my way through the 15,000 vegan recipes on vegweb.com.  And serving as a role model for my son.  

Nothing is more delicious than that.

Orange Zucchini Bread

It's a rainy and almost chilly 4th of July in the desert today, and it's got me in the mood for warm, gooey, home-made bread.  Plus, I just picked fresh zucchini from my garden and want to use it.  Here's a recipe that fits the bill!


1 cup zucchini (grated or finely chopped)
1 1/2 cup ripe bananas
1/2 cup applesauce
1 cup sugar
1/2 teaspoon vanilla
1 1/2 cups whole wheat flour
1 teaspoon nutmeg
2 teaspoons orange peel
1/2 teaspoon baking powder
1/2 tablespoon cinnamon
1/2 tablespoon baking soda
1/2 teaspoon salt


Pre-heat oven to 350 degrees.  Spray non-stick olive oil spray in a small bread pan.  Use a whisk to stir together zucchini, bananas, applesauce, sugar and vanilla, making sure to eliminate chunks of banana.  Add all remaining ingredients and stir until batter forms.  Pour into bread pan and bake for 50 minutes or until the toothpick test shows it's done.  


This bread will give your entire home that something-delicious-is-in-the-oven fragrance.  And if you don't have a willing sous-chef around to help, lick the batter yourself.


Happy Independence Day! 

Meat on the menu in Rio

Last week, diplomatic, environmental and corporate leaders from around the world converged on Rio de Janeiro in Brazil for Rio+20, The United Nations Conference on Sustainable Development.  According to the event's website, "the conference will focus on two themes: (a) a green economy in the context of sustainable development poverty eradication; and (b) the institutional framework for sustainable development."


Though pundits were less than optimistic about the actual outcomes of the conference, there was much excitement around such a large conference with global participation and a mix of private and public sector leaders.  These are people who have devoted their careers to saving our planet so they must be the most green, environmentally responsible of us all right?  Not necessarily?  Well, at least the world's largest gathering to discuss the future of the environment must have been planned to leave the smallest impact on the earth, right?  I mean, at the very least, I'm sure the meals were vegetarian.  Knowing that the United Nations' very own Food and Agriculture Organization  published "Livestock's Long Shadow", in which they found that the meat industry is "one of the most significant contributors to today's most serious environmental problems...urgent action is required to remedy the situation."  They also found that livestock is responsible for more greenhouse gasses than the transportation industry.  So of course they wouldn't want to add to the problem by serving meat, right?  They wouldn't dream of being so hypocritical.


But they were.  And they did.  Meat consumption is different from other environmental issues because it requires personal reflection.  It requires a level of commitment to rise above cultural norms.  It's not as easy as recycling or driving a hybrid car.  But removing meat from one's diet is the single most important and impactful thing you can do to save the environment.  


Are you ready?   

The dog you love, the cow you eat

This post is less insight into being vegan and more about introspection.  Ready?  Here goes.


I work in animal welfare and know so many people who would do absolutely anything for their pets.  They dedicate their lives to saving homeless animals - often taking countless numbers of cats and dogs into their lives and their families.  These people are truly selfless and caring.  


But not one of them is vegan.


Not only are they not vegan, they like to joke with me about my "extreme" lifestyle and tell me how much they love their meat and dairy.  Where is the disconnect?  Where's the comprehension that cows and chickens are living, breathing beings that know how to love and feel pain?  What about the fact that pigs have the intelligence of 3 year old human children?  And that cows cry in agony when they are separated from their babies (which is the result of a dairy industry that sells the baby male cows for veal)?  Is the taste of that burger or that slice of bacon so important to them that they are willing to contribute to an industry built on the suffering of sentient beings - sisters and brothers to those same sentient beings that they've dedicated their careers and much of their lives to saving?  


In the groundbreaking book, Why We Love Dogs, Eat Pigs and Wear Cows,  Melanie Joy attempts to answer this very question.  She coins the term "carnism" to describe the cultural phenomenon that causes us to love some animals while ignoring (and even contributing to) the suffering of others.  I believe that if more people made emotional connections to cows, pigs, chickens and other farm animals, and really experienced their individual personalities, there would be many more vegans.  And as Sir Paul McCartney famously said, "If slaughterhouses had glass walls, everyone would be a vegetarian."  


Quite right.  

Veganism: Not a magic bullet for weight loss

You all know I'm obviously a huge proponent of a plant-based diet and lifestyle.  But I also believe in sharing information that is true and complete, to help people make better decisions.  And I don't think there are more important decisions that you can make than about your health and your ethical beliefs.  And veganism plays into both.


Giving up animal products can definitely improve your health.  It can help you lose weight.  It can reverse certain types of diseases.  But it's not a magic bullet and I'm not going to tell you that it is. There are overweight vegans just like there are skinny people who eat tons of sugar and processed foods.  That's life.  But if you revolutionize your diet to exclude not only animal products but also processed foods, you have a much better chance of improving your health, the environment, and preventing more cruelty on factory farms.  Kathy Freston's new book, The Lean, helps people move from animal products and processed food to a whole foods, plant-based diet in a step-by-step, gradual way.  I learned a few dirty tricks that you may want to be aware of as your transition:

• Some restaurants coat items at their salad bars with oil so they are heavier and you pay more.  If your greens are shiny, you might want to pass.
• If you're trying to wean yourself from soda, it might help you to realize that there's added salt in soda to make you thirstier so you drink more.  

This made me angry but sometimes anger can be an ally when trying to make a change - don't let the saboteurs win!  And make sure you are prepared for hungry moments.  I ran into a colleague today who's leaning into being vegan - he was upset that he could only have lettuce and tomato at the salad bar because everything else was gone.  If this is a possibility, bring your lunch that day!  You can easily freeze something you cooked and warm it up in the microwave at work.  Much better than being hungry, angry or tempted.

It's a process and it's not about being perfect.  It's about living your values, loving yourself, and those who love you. 

The top 5 resources to help you go vegan

Every day you hear how important it is to exercise to get in shape, and I know I'm seeing lots of people enjoying the outdoors in the gorgeous spring weather.  But while exercise is vital to health, it’s only half the equation when it comes to becoming healthy, getting fit and staying in shape.  You also need to focus equally on what goes into your body.  Every day, people are making the choice to go vegan for their health, and they are discovering the myriad benefits not only to themselves, but to the animals and environment as well.  So if you want to give veganism a try, here are the top five resources that will help you get started (and they’re all free!).


21-Day Vegan Kickstart: The Physician’s Committee for Responsible Medicine, a very reputable resource-based organization, has developed a 21-day plan to help with the transition to veganism.  They offer a detailed, day-by-day meal plan, a daily message, nutrition webcasts, tips from celebrities, a community forum, and other useful supports to help you in your transition.


VegWeb: This website has recipes for every possible food you can imagine and even more that you can’t.  There are over 15,000 recipes that you can search by category, and each one has ratings from people who’ve made the dish and feedback.  If you think vegans eat only salad, some time browsing on this site will change your mind.


VegNews: This is the top magazine for the vegan community.  It  has its own vegan starter kit, and it also provides the latest news in vegan products and issues from travel to recipes and everything in between.  It also has a robust website.  The current issue is focused on vegan men, so pick it up for yourself or the men in your life!


Forks Over Knives and Vegucated: If you love film (and even if you don’t), both of these documentaries set out a very compelling foundation for the reasons behind a plant-based diet.  Forks Over Knives is completely based around the nutritional aspects of veganism as told by Dr. Caldwell Esselstyn and T. Colin Campbell, Ph.D., two of the foremost experts on the subject.  Vegucated follows three New Yorkers who answered an ad to try veganism for six weeks and documents their experiences. 


Happycow.net: You probably won’t want to cook all of your meals, and happycow.net can find vegan or veg-friendly restaurants near you.  They have a global directory of restaurants and health-food stores with information on the types of food you’ll find, directions, hours, and more.  You may discover vegan or veg-friendly resources near you that you never considered.


As you discover more about veganism, you’ll find your favorite resources.  You’ll soon see and feel the benefits and maybe even inspire your friends and family to become vegan too.  And who could ask for a better start to spring?  

The best thing you can do for Earth Day is go vegan

I’m excited to see people rallying around Earth Day.  Where I work, if you dressed in green today, you could pick up a tote bag in the cafeteria.  I think that’s great. 

The problem is that many people think small gestures are enough to participate in Earth Day.  Now if those who got a tote bag started consistently saying no to paper or plastic, that would be a nice change.  But if you really care, why not go that extra mile to make a measurable difference?  What’s the biggest thing you can do on Earth Day (or any other day) to save the Earth?

Since I assume you know the name of my blog and what it’s about, you probably know what I’m going to say.  Going vegan is the biggest thing you can do to save the planet.  It will have the most impact.  Did you know that raising animals for food produces 40% more greenhouse gas emissions than every fossil fuel-producing mode of transportation combined?  I didn’t make it up - this is according to the United Nations.  And according to statistics from the Polytechnic Institute of New York University, if everyone went vegetarian for just one day, the U.S. would prevent greenhouse gas emissions equivalent to those produced by all of France and 4.5 million tons of animal excrement.  Appetizing to think about, isn’t it?  The U.S. would also save enough water to supply all the homes in New England for almost 4 months, 70 million gallons of gas, and 33 tons of antibiotics. 

Just for one day.

This Earth Day, give veganism a try.  Have oatmeal with vanilla soy milk and blueberries for breakfast.  Visit vegweb.com and pick out a few recipes that look interesting.  Maybe you’ll love it so much that you’ll want to repeat.  And the planet will thank you.

Fruit smoothies can be a vegan's best friend

Anytime you need a pick-me-up, a smoothie can be the perfect solution.  If you make it with the right ingredients, you will enjoy the tasty treat but also ensure you're getting all the key nutrients your body needs for maximum health.
Ingredients to include:

• Bananas: Include for a thickening base and potassium.
• Frozen fruit: Blueberries are a great choice, but you can include any fruits that you enjoy. Fresh is great, but frozen will make your shake appear thicker and more substantial.
• Frozen broccoli: Drop just a few pieces in for those added vitamins and you won't taste it at all.
• Soy, coconut, hemp or almond milk: Any will work; choose your favorite.
• Protein powder: Be sure to choose one without whey protein, as this is sourced from animals.  You should be able to find this at your local health store or natural foods market.
• Almonds: These are an extra treat and provide added protein.
• Nutritional yeast: Sprinkle a spoonful in your blender for added B-12.
• Flaxseeds: This can add a nice little crunch and provide your Omega-3s.

Blend it all together and enjoy your tasty snack.  If you're watching your calories, just be sure to get the rest of your meals from solid foods since research has shown that you need a certain amount of chewing each day to feel satisfied.  This smoothie is also loved by kids and can give those suspicious of veggies (like my 8 year-old) their needed nutrients.  And they'll probably thank you for it.

Avoiding genetically modified foods is important to your health

Part of being vegan is understanding where your food comes from and trying to eat foods from the highest quality sources.  To that end, many vegans (and non-vegans too) have joined with The Non-GMO Project to protest against genetically modified foods (GMOs).


Monsanto, the largest seed company in the world, has shared their goal to eventually convert all crops to GMO crops.  Their argument is that their crops grow faster and are more disease resistant, leading to higher yields and better prospects for poor farmers around the world.  They contend that GMO crops will help alleviate poverty. 


While this sounds like a wonderful goal that we could all get behind, it’s unfortunately not true.  Crop yields are not larger, farmers need to pay much higher prices for GMO seeds, and crops are being threatened by new diseases for which farmers need to buy more expensive pesticides. 


In addition to the economic tolls, these crops have been shown to be dangerous to our health.  The American Academy of Environmental Medicine has stated, “Several animal studies indicate serious health risks associated with GM food” and they have asked doctors to advise their patients to stay away from GMOs.  Some of the risks include infertility, gastro-intestinal changes and immune problems.


Unfortunately we are already eating GMOs and they are in most processed foods.  However, some retailers are taking a stand.  Whole Foods is starting to label foods without GMOs, and Sprouts has committed that they don’t work with vendors who include GMOs in their products, and that all their produce is GMO-free. 


There are eight GM crops: soy, corn, canola, cotton, sugar beets, Hawaiian papaya, zucchini and yellow crookneck squash.  Be aware anytime you are buying products with these ingredients.  Soy, corn, canola, and sugar beets are especially prevalent in processed foods. 


If you want to learn more or get involved, there are many options.  You can download a free app to help you avoid buying GMOs at the iPhone app store (search ShopNoGMO).  Visit the Non-GMO Project to learn more.  There’s also a GMO Free Arizona group that can be found on Facebook.

Veganism in the workplace: How tough can it be?

A common misconception about veganism is that it’s difficult.  Vegans often hear people say, “I’d be vegan if it wasn’t so difficult”, or “I’d be vegan but…” followed by a host of reasons.  The truth is that veganism is not difficult at all.  It sometimes takes planning, but you can always find vegan options.  And your workplace is no exception.


Most metro areas have all kinds of resources to help us stay on track with a vegan lifestyle.  It’s easy to stop at any grocery store or natural foods store and stock up on fruits, veggies, and other healthy staples.  If you live or work near a Whole Foods, Trader Joe’s or Sprouts, you are especially fortunate because they tend to have a larger selection of vegan, GMO-free foods.  You should also consider growing your own organic vegetables in your backyard or on your balcony - it's cheap, fun, and tastes better than anything from the store!  There's also an increasing number of restaurants with either vegan options or completely vegan menus.  Most restaurants have a vegan option, or can slightly modify preparation. 


For the workplace, you can maintain your vegan lifestyle by bringing your lunch, going out to eat, or dining at your company’s cafeteria.  Here are some tips for success at all three options:

• Bring your lunch: Sandwiches, wraps, or leftovers are great options to bring in a lunch bag to keep at your desk.   Consult vegweb for thousands of recipes – many of which are appropriate for heating up at work.  A favorite of mine is a spinach wrap with Veganaise, avocado, fresh spinach or kale, tomatoes and bell peppers.  Rice bowls with tofu and veggies are also easy for lunch.
• Go out to eat: If you can suggest a location, you can better control your options.  But if you need to go along with someone else’s preference, try to look up the restaurant’s menu before you go.  If you can, call the restaurant and find out if they have any vegan options and what they would suggest.  If you don’t have time to do this, ask a waiter when you arrive.  If you don’t want to ask in front of coworkers, excuse yourself and ask a waiter while on your way to the restroom (but remember to be proud of your vegan choices!). 
• Dining at the corporate cafeteria: Get to know the servers in your cafeteria and let them know you’re vegan.  When they are preparing the menus for the week, hopefully they’ll keep you in mind.  Salad bars are always a good option, and if they don’t have vegan dressing, bring your own.  Grills might have a vegan burger option, and the deli counter can usually produce a veggie sandwich or wrap, as a last resort. 

Being vegan in the workplace can be very easy – you just need to know your options and plan for them.  And if you meet other vegans or vegetarians in your workplace, there’s strength in numbers when it comes to restaurant choices and cafeteria menus.  And remember being vegan isn't about being perfect - it's about a commitment to a lifestyle that practices compassionate and healthy choices.

Beauty that's more than skin deep

Being vegan isn’t just about the food on your plate.  It’s about choosing to live a compassionate lifestyle, which extends to all aspects of life.  It’s about choosing non-animal products in clothing, household cleaners, cars, and personal care items.  Luckily, it’s easier than ever to be both vegan and beautiful on the outside.

If you live in the Phoenix area, Sprouts is teeming with animal-friendly health and beauty products.  Alba Botanica makes a skin care line with a commitment to use no animal products or animal testing.  Their Facial Mask, Enzyme Scrub and Sea Moss Moisturizer are some of the best products I’ve ever used, and they are terrific for the dry, hot conditions of Phoenix weather. 

Nature’s Gate is another natural products company against animal ingredients and testing. They offer products from hair care to deodorant to oral care, and their shampoos and conditioners smell and perform wonderfully.  The shampoos are sulfate free and hold up to the chlorine content of Phoenix summer hair.  I’ve also been a long-time customer of Hugo Naturals; their Vanillla and Sweet Orange All Over Lotion and Shower Gel will get your day started with a smile.

These are just some examples and there are many more products out there.  Whole Foods also has a good variety.  Look for the leaping bunny symbol, administered by the Coalition for Consumer Information on Cosmetics, which means the product hasn’t been tested on animals.  You can also look for the “cruelty free and vegan” symbol, which certifies the product hasn’t been tested on animals and is animal product-free, administered by People for the Ethical Treatment of Animals (PETA).  You can also search for your favorite products in the PETA database to determine whether they are cruelty free.

Supporting these companies is like voting with dollars.  The more support we provide to companies who are making responsible and compassionate decisions in the production of their products, the more pressure will come to bear on companies that aren’t making ethical, sustainable choices.  

Enjoy your Easter, Passover, or just a gorgeous Sunday!

Plant-based protein is easy and delicious

It’s the question all vegans get on a regular basis, “But how do you get your protein?”  It always comes from a well-meaning friend or acquaintance who fears you haven’t considered this aspect of plant-based living and you must be suffering from massive protein deficiency. Rest assured, omnivorous friends, it’s much easier than you think. 

First, there’s a huge misconception about protein among most Americans, which has been propagated by the meat and dairy industries.  They’ve convinced us that we need much more protein than we really do.  Seriously, have you ever known anyone with a protein deficiency?  I don’t think so.  Extra protein in the body can make your blood acidic, which can make you sick, and a surplus may even contribute to osteoporosis and kidney disease. The RDA recommends that 10% of our calories come from protein.  Vegans generally get 10-12% of their calories from protein while omnivores get 14-18%.  As long as you are getting enough calories in your diet, protein shouldn’t be an issue.  And the healthiest sources of protein come from, you guessed it, plants.

Second, most veggies, beans, nuts, seeds and grains contain protein.  Sources with the highest content include tempeh, seitan, soybeans, lentils, and beans.  Protein is comprised of amino acids, and all of these that your body doesn’t already make are available from plant-based sources.

Stop by your local health food store or even some grocery stores and pick up some tempeh or tofu.  Here’s a family favorite that I found on VegWeb (one of their 15,000 recipes); it was the first time I ever made tempeh and it’s become a go-to family favorite.  I hope you enjoy, and you’ll be armed with the real scoop on protein next time the topic arises.

How to veganize your favorite recipes

Going “vegan”, or even flirting with a vegan diet doesn’t mean that you need to give up your favorite recipes.  On the contrary – it means that you can actually learn to make them better. Here are some of the key animal products required in recipes, and recommendations on vegan alternatives. 

Butter: This is an easy one.  Anytime butter is required, you can use Earth Balance vegan butter sticks, made from vegetable oil.  These can be found at Sprouts or Whole Foods and even some grocery stores.

Cheese: There isn’t a clear substitute for cheese but soy cheese can be a good substitute in things like pizza or Mexican food.  Daiya is generally the best since it melts and stretches like dairy cheese, and they offer mozzarella and cheddar shreds.  Also available at Sprouts or Whole Foods.  A mixture of cashews and veggies can make a wonderful cheesy sauce too, and is part of the Veg News Mac and Cheese recipe, which I will be making (again) for Easter dinner for my omnivore friends! 

Eggs: For baking, you can use Ener-G egg replacer or, in a cake recipe, you can use a banana instead.   Kathy Freston, author of “Veganist” suggests blending one tablespoon of ground flax seeds with three tablespoons water and microwaving for 10 seconds. 

Mayonnaise: Substitute Veganaise for any mayo.  It tastes exactly like mayo and has the same texture.  It’s the best substitute of anything I’ve ever seen.  You can find Veganaise at Safeway, Whole Foods or Sprouts.

Milk: It’s easy to substitute non-dairy milk for any milk in a recipe.  Taste a few different kinds to find your favorite.  Many people like soy milk, rice milk or hemp milk, but I prefer coconut milk.  Depending on your preference, some non-dairy milks can be found at the grocery store but you can find a larger variety at Sprouts or Whole Foods.  I also love vanilla soy milk - fantastic in oatmeal with blueberries! 

Yogurt or Sour Cream: You can find non-dairy options for each at Whole Foods or Sprouts.  Whole Soy & Co has delicious yogurts with fruit for breakfast, and Silk offers plain yogurt for recipes. 

Meat: There are dozens of meat replacement options out there, you’ll need to taste various options to find your favorite.  Many people use seitan as a replacement in recipes – it’s made from wheat gluten and is a good substitute for chicken or beef.  Another option is tempeh, which can make a nice tuna salad.  Both can be found at Whole Foods.

All these available substitutions illustrate that you can keep your favorite recipes by adjusting them slightly.  Drop me a note to let me know which ones work best for you!

The top 5 stereotypes about vegans: Are they true?

When you hear the word “vegan,” what do you think? Do you automatically think you know something about that person? Do you categorize that person in your mind? Are your associations positive or negative? There are many stereotypes out there about vegans, but, as with most groups of people, it’s very difficult to categorize and often your assumptions are far from the truth. Here are the top five stereotypes and the truth about each. 

1. Vegans are all skinny. While I fervently wish this were true, unfortunately taking animal products out of your diet doesn’t automatically make you drop weight. There are many “junk food vegans” out there who love their processed foods and sweet treats. Oreos and potato chips are vegan. And while I certainly wouldn’t recommend eating these items exclusively, it can be difficult to turn down all the yummy vegan goodies like all those web-based cupcake recipes. Whole Foods carries Fabe’s Bakery mini double chocolate chip cookies that are vegan and don’t even contain sugar. Need I say more? 
2. Vegan diets are based on deprivation. Vegans don’t eat animal products, but that doesn’t mean that a plant-based diet is about exclusion. New vegans often discover foods that they had never tried or maybe never even heard about in the past, and these foods become new favorites. American diets are very much focused around meat and dairy, with plant-based foods considered secondary or “sides.” When these foods become the centerpiece, however, there’s a lot more energy put into making them unique and delicious. My vegan mac and cheese (based on the VegNews recipe) has become a favorite among vegans and omnivores alike.
3. Vegans are difficult to please and demanding. It’s true that vegans often need to ask for slight dietary changes at most restaurants, but savvy vegans know that friendliness and appreciation go a long way toward changing this stereotype. In fact, many vegans offer to bring homemade dishes to dinner parties so that the host doesn’t need to do anything. Restaurants increasingly have plant-based options which makes it even easier for vegans to dine out. If you’re still not convinced, attend one of the next VEG Phoenix meet-up events and judge for yourself. Omnivores are always welcome. 
4. All vegans are animal activists. This is a controversial topic among vegans. While some believe that you can’t be a “true” vegan unless you are motivated by the welfare of agricultural animals, an increasing number of vegans have adopted a plant-based diet for dietary benefits or environmental reasons. In fact, a large number of vegans don’t like the word “vegan” and don’t refer to themselves this way at all. It’s true, however, that a great many vegans are committed to animal welfare issues and seek to end cruel factory farming practices.
5. Vegans don’t get enough energy and can’t be hard-core athletes. Tell this to Carl Lewis, the Olympic sprinter and long-jumper. Or Ruth Heidrich, a 6-time Ironman Triathlon finisher who has won more than 900 medals and is now in her 70s. And there are countless athletes from various sports around the world who achieve greatness on a vegan diet. The fact is that a plant-based diet provides all nutrients needed to succeed at any level of fitness.  Lance Armstrong reportedly just adopted a vegan diet.  Need I say more?

Vegans are as diverse as the plant-based ingredients they consume every day. Ask vegan friends and family about their experiences. You may be surprised by their answers.

Half of the top food allergies are eliminated with a vegan diet

Do you have a food allergy?  Does your child? Allergies are impacting a growing number of people.  According to the Centers for Disease Control and Prevention, the incidence of food allergies in kids jumped 18% in the ten-year period between 1997 and 2007.  There’s no known reason for the increase, but one theory is that our obsession with cleanliness, while healthy in some ways, removes bacteria from our environment that could help build strong immune systems.  Another possible explanation is that, since there’s more awareness of food allergies, they are increasingly being reported. 

Whatever the reason, food allergies are on the rise.  According to VegNews magazine, the top eight food allergens in the U.S. are: eggs, fish, milk, peanuts, tree nuts, shellfish, soy and wheat.  The good news is that a vegan diet eliminates half of these possible allergens: eggs, fish, milk and shellfish.  And it’s very easy to be vegan and avoid wheat, soy and nuts.  A vegan diet focuses on fruits, veggies, beans and grains, and, with the exception of wheat, none of these are top allergens.  And where wheat is concerned, there are so many grain options that don’t include wheat, such as quinoa (keen-wah), which is growing in popularity. 

It’s easy to cook vegan, allergy-free food at home, but what about when you are out and about?  Some restaurants list dishes that are vegan on their menus, and others have this information listed on their websites.  True Food Kitchen in the Scottsdale Quarter and the Biltmore notes after each dish on the menu whether that item is vegan, vegetarian or gluten-free.  Pita Jungle, with locations throughout the Valley, has vegan and allergen charts on its website that details potentially concerning ingredients in each dish.  And California Pizza Kitchen’s website has a vegetarian section that details food choices for different kinds of diets; specifically vegetarian, vegan and gluten-free.  When visiting CPK, don’t miss the Japanese Eggplant pizza (without the cheese).  It’s delicious. 

If you think you might have a food allergy, keep track of what you eat by starting a food diary.  I personally love the My Fitness Pal app on the iPhone.  If you can't pinpoint what triggers your allergies, it might be time to contact an allergist.  But be sure to load up on fruits and veggies.  They are delicious, low in calories and fat, and usually allergen-free.

In pursuit of strong bones: Does a vegan diet provide enough calcium?

One question vegans get constantly: how do you get your calcium if you don’t drink milk or eat dairy?  This question is often accompanied by a mildly concerned look by a well-intentioned friend or colleague.  Everyone knows the "Got Milk?" campaign.   The dairy industry has been wildly successful for decades in convincing Americans that they must rely on milk for their calcium.  They contend that milk cuts the risk of osteoporosis and can even help you lose weight.  Should you believe it?

No, you shouldn’t.  Dairy is not the only source of calcium, and some studies have shown that high levels of protein like those found in dairy can actually lead to decreases in calcium through the urine.  Dairy is also low in magnesium, which is needed for the body to absorb calcium.  Though the average American woman consumes two pounds of dairy every day, U.S. rates of osteoporosis have continued to increase. 

A plant-based diet provides the best sources of calcium.  Green veggies like kale, broccoli and collard greens are rich in calcium.  They also have low levels of protein and are high in magnesium.  Other great vegan sources include almonds, soy yogurt and tofu.  Japan and China have low dairy consumption but high consumption of tofu and green veggies.  They also have low incidence of osteoporosis within their population. 

So if you are seeking strong, sexy bones, put down that glass of milk and eat your veggies instead!  Kale is one of the best sources of calcium, with one cup of cooked kale providing 159 milligrams.  Those of us in the Valley can enjoy the delicious and addicting kale chips from The Health Foodie.  You can buy a bag or two at Green restaurant or find them at Glendale's Twilight Farmers Market on Wednesday nights.  Swap out a bag of chips for these crunchy little guys and your body (and taste buds) will thank you!

Pink slime and beetles: It's what's for lunch

I have some news for you eaters out there.  Your food is not what you think it is.  In fact, you probably couldn't imagine some of the ingredients in your wildest dreams.  You may feel safe because the USDA and FDA regulate the ingredients, right?  Unfortunately these organizations have the the interests of their industries as their number one priority and consumers are a distant second.


Recent example #1:  You may be familiar with the term "pink slime".  No, this isn't something conjured up by a horror movie.  If you eat ground beef, chances are you've ingested it.  The Wikipedia definition is, "a food additive consisting of low quality protein of a connective tissue, spinal, rectal, and digestive lining of beef treated with ammonia gas to kill foodborne illness causing bacteria. This matter closely resembles disinfected beef gristle puree. The material is not sold directly to consumers on its own, but is used as a filler in ground beef."  Agriculture Secretary Tom Vilsack claims that the media has been launching a "smear campaign" against the stuff and vows to launch a marketing campaign defending it - claiming it's a staple of the school lunch program because it's lower in fat and makes the meat less expensive.


Recent example #2: This week, the media picked up on the fact that Starbucks' strawberry and cream frappuccinos have cochineal extract as an ingredient.  What is cochineal extract you may ask?  Well, you may be disturbed to learn that it's derived from the bodies and eggs of cochineal, which are similar to beetles.  Do you think this is a new phenomenon?  Nope.  It's been used for many years as a food additive and in cosmetics.  It's often what makes your red lipstick red.  The only thing that has changed is that 3 years ago the FDA mandated that this ingredient needed to be called out on labels - not buried in "artificial colors" or "colors added".  


As eaters, we absolutely need to educate ourselves about ingredients in the food we eat.  Whether you're a vegan, vegetarian or omnivore, I hope you're as outraged as I am.  The American food supply has been quietly hijacked over the last few decades and I am standing up to say, "I'm mad as hell and I'm not going to take it anymore!"  I hope you're with me.

Livin' la vida vegan: What is it and why do it?

Veganism has been a hot topic in the media especially in the last year with dedicated shows onThe Oprah Show, The Martha Stewart Show and The Ellen Degeneres Show, among others.  There have also been many celebrities who have chosen a vegan lifestyle, like Bill Clinton, Ellen Degeneres, Alicia Silverstone and (now reportedly) Beyonce.  There are also more and more vegan restaurants opening around the world and even in the Valley likeThe Loving Hut , Green in Tempe, and Fresh Mint in Scottsdale. A recently study found that the population of vegans in the U.S. has doubled since 2009 and represents 2% of the U.S.  Vegetarians represent 10% but approximately 50% of people say they often eat vegetarian.  Despite the increasing interest in a vegan lifestyle, however, there still exist many questions about what it is and why it’s becoming a lifestyle of choice for so many. 

Wikipedia defines ‘veganism’ as “the practice of eliminating the use by human beings of non-human animal products.  Ethical vegans reject the commodity status of animals and the use of animal products for any purpose, while dietary vegans orstrict vegetarians eliminate them from their diet only.”

People become vegan for a variety of reasons.  Many change their lifestyles when they learn of the shocking cruelty to factory farmed agricultural animals in the meat and dairy industries.  Others remove meat and dairy from their diets because of the environmental damage perpetrated by factory farms.  Still others learn of the health benefits of a plant-based diet and make the switch for personal health concerns. 

The China Study by Dr. T. Campbell is a great place to learn the science behind the benefits of a plant-based diet, and Farm Sanctuary: Changing Hearts and Minds About Animals and Food by Gene Bauer sheds light on the plight of agricultural animals in the factory farm system.  For those of you movie lovers interested to learn more about the health implications of a vegan diet, the documentary film, “Forks Over Knives” can be ordered online and is a great primer.  

As more people become familiar with veganism, more restaurants and stores will pop up to support them.  And as a result, veganism will start to become less of an unusual lifestyle choice and more mainstream.

So you're thinking of going vegan: Ten tips for greater success

The average American’s eating habits are concentrated around animal products, so the thought of giving them up can be daunting, despite all the compelling reasons to do so.  Fear not!  Here are ten tips I've found that can make your transition easier and more enjoyable.


1.     Do your research.  Going vegan is a hot topic in the book world currently, and reading up on the subject before taking the plunge will help you better prepare. Veganist by Kathy Freston and Living Vegan for Dummies by Alexandra Jamieson are two great starter books. You can also find lots of information in the magazine Veg News and on Twitter.  Kathy Freston also has a new book out called The Lean that is built to help you transition.
2.     Learn to read labels.  Visit your local grocery store and look at labels.  Learn which items have hidden animal products and which ingredients to avoid.  Sprouts, with many locations in the West Valley of Phoenix, is great for vegan shopping as is Whole Foods.  Check out theTwilight Farmer’s Market in Glendale too for some fresh items and tastings.
3.     Experiment.  Sample foods that you may not eat often (if ever) and learn what you like. There are many excellent vegan recipes in the publications above along with many other sources.  Creating a list of foods and recipes that you enjoy will better prepare you to become vegan.
4.     Transition your pantry slowly.  Don’t buy all new foods at once because you won’t like them all or use them equally.  They will take up space and cost you money.  Try out a few recipes at a time and then go back for more.  You’ll quickly get used to your new shopping habits.
5.     Find some vegan options when dining out.  Learn what vegan options exist at your favorite restaurants and investigate vegan establishments.  The Loving Hut is a great, inexpensive vegan option in Phoenix, and there are many others everywhere. Check www.happycow.net or www.vegguide.org. 
6.     Socialize with other vegans.  Find vegan groups from whom you can learn and get best practices.  VegPhoenix has a 1,200 member group that meets often.  Consider attending one of their events or communicate with members via the web.
7.     Start slowly.  Whether you’re vegetarian already or still eating meat, changing to a vegan diet has a big impact on your body.  While the benefits are evident, you may experience short-term fatigue, headaches and digestive distress if you quit cold-Tofurkey (this happened to me).  Your body needs time to detox from the animal products you’ve been eating for years.  Consider making a small change each week.  For example, you may decide to give up chicken the first week, eggs the second week, and so on.
8.     Give yourself permission to make mistakes.  You are new at this.  It won’t be all smooth sailing.  Maybe you didn’t realize your favorite cookies contained casein.  Don’t beat yourself up about it.  You are doing a wonderful thing for yourself, the animals and the environment by becoming vegan.  Every mistake is a chance to learn so that you can do it differently next time.
9.     Share with friends and family.  The degree of sharing will vary from person to person. Some people want to shout from the rooftops and others don’t want to talk about their decision at all.  Try to gain support from those to whom you are closest.  The rest is up to you.
10.  Stay committed.  Remember why you decided to become vegan and celebrate how healthy you feel when you put whole foods in your body.  Don’t forget the impact you are having on the animals and the environment.  And you may not realize it, but you are raising the consciousness of others just by choosing to be vegan.  

 I wish you the best in your journey! 

Lessons from The Lorax

"Unless someone like you cares a whole awful lot, nothing is going to get better.  It's not" - The Lorax


My son and I went to see The Lorax last night.  He went somewhat reluctantly because, as an 8 year-old boy, he felt Dr. Seuss movies were for little kids.  I thought he would probably end up enjoying it (we saw it in 3D, after all) but secretly I was the one who really wanted to see it.  I had heard of the book, but wasn't familiar with the story and had heard it had a nice eco-friendly message so I was curious.


We both ended up laughing and loving it.  And today I went out and bought the book to better understand how much artistic license was taken to bring it to the big screen.  There were things that were added and changed, but the eco-responsible message was consistent in both.  Here are the key lessons The Lorax teaches us:

• When you see something beautiful in nature, a human touch really can't make it any better.  The Once-ler saw a beautiful valley of Truffala trees and decided that's where he should set up his business.  Needless to say, he completely destroyed the ecosystem.  
• Nothing clouds our better judgement or inner conscience as much as greed. In the movie, the Once-ler started out friendly with The Lorax and promised he wouldn't cut down any additional trees.  That was until he saw the dollar signs.  "And I biggered my money, which everyone needs."
• Eventually, because of our exploitation, the earth's natural resources will run dry.  The Once-ler cut down all the Truffala trees and put himself out of business.  The same is true of oil, natural gas, and our own degradation of the rainforest.
• Nothing will change UNLESS those of us who care stand up to the ignorance, apathy and greed.  If you're reading this blog, you probably already understand that.

Plant your own Truffala tree and watch it grow.

Frankenmeat: Yea or Nay?

This week, a molecular biologist at Stanford named Patrick Brown told the world that he’s developed the first veggie-based “meat” that tastes exactly like animal meat, and that it could be ready for consumption by the end of the year.  This isn’t your average veggie meat from companies like Gardein, Brown claims this new meat is indistinguishable from “real” meat – even by “hardcore foodies”.

His motives seem to be good – he pursued this work in order to avoid what he calls “by far the biggest environmental catastrophe”.  The benefits are obvious – if this new meat can wean omnivores off the animal-based stuff, how can it possibly be a bad thing?  It would free up grazing lands to grow plants for humans, and could make it possible to feed a planet with 9+ billion people.  And of course it could save billions of lives of animals that currently suffer horribly in factory farms.

A planet of vegans and vegetarians could do the same thing, by the way.  And do we want to become a world living on engineered food?  The Frankenfood that Monsanto has created via their GMOs is wreaking environmental and bodily havoc on the world.  Do we want to encourage more genetic altering of our food?  Maybe this new veggie meat really is made from whole-food sources without harmful chemicals – I’m sure we’ll learn more in the months to come.  And maybe this is the only answer to save the environment and the animals in a world completely addicted to the stuff.   

But to be safe, I’ll continue to focus on organic, whole plant-based foods as nature intended.

Valentine or Vegantine?

There's nothing wrong with Valentine's Day.  


I'm all in favor of a holiday that celebrates love.  The problem is that over the years it's been hijacked to only focus on romantic love, and cultural/marketing engines have defined a standard of perfection that we can't possibly live up to, and many of us utterly reject.  Love is different for everyone - why should we try to fit ourselves into one-size-fits-all?


I knew things had gone too far when I heard on NPR this morning that the Waffle House, White Castle and Chick-fil-A restaurants were accepting reservations for Valentine's Day dinners.  I understand that times are tough for so many people.  But are people so desperate to try to live up to the standard of a candlelit romantic dinner that they'd settle for these money-making charades?


My advice (for what it's worth) is to celebrate love.  I have no data to support this, but I believe vegans have extra capacity for compassion, so be a Vegantine!  Put a note in your child's lunchbox today that tells them you love them.  Pick them up from school early and do something they'd enjoy.  Give your dogs extra treats, brush your cats.  If you have a romantic someone, cook them a delicious vegan meal or dessert (lots of delicious options in The Joy of Vegan Baking by Colleen Patrick-Goudreau...I've been dying to try the No Bake Chocolate Peanut Butter Pie) or how about a candlelit massage?  Better yet, give love to someone who doesn't usually get to experience it: volunteer to walk dogs at a shelter or go hug a cow at a farm animal sanctuary.  


There are infinite expressions of love.  Find your own.

The top 5 resources to help you go vegan

If you’ve visited your gym this month, you undoubtedly know that health-related New Year’s resolutions are in full effect.  And while resolutions to exercise more are worthwhile, that’s only half the equation when it comes to becoming healthy, getting fit and staying in shape.  You also need to focus equally on what goes into your body.  Every day, people are making the choice to go vegan for their health, and they are discovering the myriad benefits not only to themselves, but to the animals and environment as well.  So if you want to give veganism a try, here are the top five resources that will help you get started (and they’re all free!).

21-Day Vegan Kickstart: The Physician’s Committee for Responsible Medicine, a very reputable resource-based organization, has developed a 21-day plan to help with the transition to veganism.  They offer a detailed, day-by-day meal plan, a daily message, nutrition webcasts, tips from celebrities, a community forum, and other useful supports to help you in your transition.

VegWeb: This website has recipes for every possible food you can imagine and many for those you can’t.  There are over 15,000 recipes that you can search by category, and each one has ratings from people who’ve made the dish and feedback.  If you think vegans eat only salad, some time browsing on this site will immediately change your mind.

VegNews: This is the top magazine for the vegan community.  It  has its own vegan starter kit, and it also provides the latest news in vegan products and issues from travel to recipes and everything in between.  It also has a robust website.  The next issue will be focused on vegan men, so stay tuned!

Forks Over Knives and Vegucated: If you love film (and even if you don’t), both of these documentaries set out a very compelling foundation for the reasons behind a plant-based diet.  Forks Over Knives is completely based around the nutritional aspects of veganism as told by Dr. Caldwell Esselstyn and T. Colin Campbell, Ph.D., two of the foremost experts on the subject.  Vegucated follows three New Yorkers who answered an ad to try veganism for six weeks and documents their experiences. 

Happycow.net: You probably won’t want to make all of your meals, and happycow.net can find vegan or veg-friendly restaurants near you.  They have a global directory of restaurants and health-food stores with information on the types of food you’ll find, directions, hours, and more.  You may discover vegan or veg-friendly resources near you that you never considered.

As you discover more about veganism, you’ll find your favorite resources.  You’ll soon see and feel the benefits and maybe even inspire your friends and family to become vegan too.  And who could ask for a better start to the new year?  

Re-imagined resolutions

When I was 15 minutes early to my exercise class today and there was barely any room for me to set up my weights on the floor, I remembered that it is, indeed, the beginning of January.  It's a time when everyone has shiny, new resolutions to eat better, exercise more, and lose weight.  While I applaud the new commitment to health, I have to ask what makes it different from last year?  Will they still be here in February?  History has shown time and again that most new year's resolutions don't stick.  When the going gets tough (and it always does), most of us find excuses and bail.  

Not you?  Well, I like your passion, but it's going to take more than that to stick to it.  Habits are incredibly hard to change.  If your resolutions are similar to mine, you're going to need a little help.  One of the first things you'll need to do is share them.  So to get you started, I'll share mine.  Okay, deep breath, here goes.

I resolve to lose 10 pesky pounds by becoming a healthy vegan, not a junk food one. Have you seen all the delicious, packaged (and processed) vegan food that's sprung up in Whole Foods?  And what about all those cookbooks with cupcakes, brownies, and every other mouth-watering dream?  I have convinced myself that, as long as I'm vegan, I can eat whatever I want, whenever I want, and however much I want.  Well, I'm here to tell you that because this has been my attitude, I've actually gained weight, not lost it.  I will use the 21-Day Vegan Kickstart from the Physicians Committee for Responsible Medicine (PCRM), and I will either write down or photograph everything I eat.  I will also sign up for the 60-day weight loss challenge at my gym with a friend at work (that's another secret to success - make sure you have moral support!).  I will resolve to exercise (vigorously!) at least 3 days/week and more where possible, and I will limit my breakfast burrito fetish to one day/week.

Okay, now I want to hear yours.  See you at the gym!