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.