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!