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!